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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Vault boy edition.
So long as I reach my weekly deficit, do "cheat" days (terrible name I know) matter at all? Simply a day where I eat slightly above maintenance. Also not entirely made up of junk food.
Can I just swim if my goal is to just look good in clothes and not be a fat ass? Or skinny fat? Diet in order and all
>>37610500
yes, if you cut properly
not sure about muscle gains, but swimming is good cardio
>>37609604
I don't understand the question.
>>37609604
Yes, calories in calories out, if you hit a weekly deficit you'll lose weight
>>37609604
what a stupid question. do you not understand calories in - calories out?
A: Squat 3x5
Bench 3x5
DL 1x5
Weighted Dips 3x8 (I feel like this is too much, should I drop to 2x8?)
B: Squat 3x5
OHP 3x5
Pendlay Rows 3x5
Chin-ups 2x8
I feel like my abs are very lacking. I have a squishy stomach, I want it to be hard. I've been on the program for 6 weeks.
Can I add:
>3x8 Hanging Leg Raises
>1xF Planks
to everyday, or at the end of every workout
and can I add calve raises 2x5 on every work out?
Does bathmate work? Will it fuck up my peepee? Pls respond.
>>37610567
i'd do 2xf planks and throw out the leg raises brah
calves also recover very fast, so you probably should throw in the calve raises, but 2x12 instead of 2x5 on day B
If I do one cycle, can I then keep the gainz with clean training?
>>37610579
If they recover fast, why shouldn't I do it on A and B? What's wrong with the leg raises?
>>37610567
what's your goal? strength? looks?
>>37610587
diddlys might make it hard to do high volume calfraises
i think planks are enough to train your core, especially if its till failure
>>37610598
I'm building strength right now. I
>>37610500
>>37610510
swimming has shitty muscle gain.
Can/should I mix whey protein with coffee and a banana in a blender with milk and have that as breakfast or am I messing something up somehow?
Once I finish cutting on S'S should I bulk on ppl? Goal is aesthetics over everything. Or should I bulk on my 3 day full body routine until I can no longer progress?
>>37609604
Cheat days are fine as long as you dont completely take the piss. The can be a strong motivation tool.
>>37610567
Sounds like a very taxing routine. I'm not sure three compounds a day will be feasible when you hit heavy weights. What were you planning, AxBx or ABxABx or what?
To answer your question, yeah, you can add abs work to the end of every workout. Compounds build core strength too and the key to visible abs is low bodyfat.
>>37610779
Why the fuck not? If you were going to eat that all for breakfast anyway it makes no difference. Chuck in a multivitamin and creatine too.
So there's a lot of debate as to how much protein you should have at one sitting but what about fats? Im cutying and find it helpful to eat quite a large portion of my fats at night all at once helps with hunger.
>>37611180
Do cheat days become forbidden when trying to breach 12% body fat?
What is YOUR easiest meal to prepare fit?
>>37612436
>microwavable rice made with bouillon
>canned chicken
>steam-in-bag frozen veggies
>stir it all together with a little butter or teriyaki
So I'm not moving bitch weight anymore and my core is starting to get sore with heavy movements. It's the worst on my top two abs. And now my top two abs really stick out more than the rest of my stomach. Is that normal?
anyone know some good hypertrophy routines for intermediates?
sticky only has strength based programs
>>37612534
PPL seems to be the go to routine for hypertrophy around these parts stranger.
>>37612636
>>37612534
or just push/pull
Upper/lower
Any other partition into 2 groups you'd like
PPL seems like a bit of an overkill, since it will have you hitting the gym 6 times instead of 4 for a marginal advantage
>>37611159
Nigga what the fuck are you doing
SS and cutting
Bulk on SS until you can no longer make squat gainz, then transition to a more hypertrophy based routine
>>37612658
I like PPL+full body. 4 days a week, each muscle group hit twice. Fun as heck.
>>37610574
I got one and it didn't really do much for me
Wound up throwing it away a few months in
What is my bf% /fit/?
>>37612690
Is it low reps on the full body day?
>>37611843
I suppose it depends on what kind of deficit you're on and whether a cheat day would represent a huge splurge or just a few hundred extra cals. In general though you'd have to get stricter the lower your bf% is getting - maybe make it a cheat meal rather than a day.
>>37612512
You sure it's not your ribcage? If you have flared ribs they can give the impression of the beginnings of a six pack.
>>37612721
oh my fucking god
>>37612733
Well 3x5 compound lifts
>>37612721
Guessing 17%
Are the circuits at planet fitness any good? For a beginner to build up strength
I'm known to be ''strong'' by people, although i can only do like 7-10 kg on each side of the bench. Knowing that, do i still fit in the starter tier?
What is a good starter program, besides theone in the sticky(that i heard it isn't that good)? Greyskulls? I workout 5 days a week, which i also don't know if it's better than 3. My gym has personal trainers but they're all dudebros who love machines and give me unrealistic timelines such as 2 years to archieve basic husbandomode when my body is just overweight and i got the proportions.
>>37612436
>Quark cheese
>Fruit flavored yoghurt and / or banana
>Mix and eat
>Use regular or fat-free ingredients according to current goals and taste.
how disproportionate am I
Been doing SS for 2 months with some previous experience
all of these are 3x5 in lbs
Bench 180
Press 125
Squat 235
Dreads 245
Ok need help brehs.
So been lifting for about 6 months and still look shit. Initially bulked far too hard and got fat.
Seen advice here that when you reach around 10% bf then you should bulk.
According to skin callipers and Scooby's site I am now at 10% but I still have some belly fat so it's confusing.
Not sure what my diet should be at this point. I'm skinny and lanky and want to get bigger, should I just bulk maybe to 15% or so and cut? Or continue to cut and get even skinnier to get rid of the belly?
If I do bulk I'll be doing it much slower.
Just looking for some former spooky skeletons advice if poss
I'm running 15-20 minutes before every lifting session because I heard that that's what you should do.
Everyone on fit says that running is autistic.
Should I replace running with something else or stop doing anything before my workout sessions at all?
>>37613036
weak diddly
press is nice
Best routine to cut on? New to lifting. 20% bodyfat roughly. And once I hit my bodyfat of 10% what routine should I switch to? Aesthetics > strength for me. Is something like ss really ideal for me since I'm trying to lose weight?
There are three of these theads right now and being an arsehole I am of course going to be asking the same question in each of them:
I'm a complete noob, been going Greyskull for about two weeks now and also doing cardio and abs on off-days. Took measurements when I started and of course I haven't grown yet (I have losts about half an inch off my waist-line though), but when can I expect to see some results? I mean like ANY results, even if it's just my biceps growing with 0.5 cm, just ANYTHING to see that it's working.
>>37613189
3 months. Try to just look at yourself in the mirror once to twice a week to really notice the difference. Also take a before pic now to compare to later if you're in doubt about your progress
>>37612950
SS is great don't be a bitch you have heard memes and fallen for the bait
>>37613209
K thanx m8. So what can I expect in 3 months? Like a noticable difference when looking at myself in the mirror or the kind of tiny difference where I have to measure myself and rejoice that my chest might have grown 2 millimeters?
is 1 cup of rice for lunch and 1 cup of rice for dinner with veggies of course and sometime an egg enough or should i eat more than that? i dont feel hungry.
if my knee muscle hurts, but not while lifting because I warm up, should i continue lifting and stretch more
>>37612721
Nice lines from working out bro. Keep it up.
Can I wait like 15sec between reps in a deadlift set? Or does that make my 1x5 into a 5x1?
>>37614170
It's technically a rest-pause set - but it doesn't really matter in terms of training effect
>>37610712
This, swimmers body comes from weight training and excessive cardio/strict diet. Look at your average high school swimmer who only goes to practice and meets. Skinny fat with a tiny bit of muscle. Compare it to the hardcore college swimmers and you'll understand the difference.
Hi /fit/
I've been doing a PPLxPPLx routine for 6 weeks now, and I can not tell I've made aesthetic progress with certainty. I have made strength gains, is this necessarily a sign that my calory intake is sufficient or not ?
I'm eating 2700 at 164 pounds 15%bf 6.0ft, and I've lifted for 6 months a year and a half ago, so i don't know if I'm elligible for noob gains.
Please advise any way you can
>>37610779
>he's not adding eggs and bacon to his breakfast smoothie
>>37611830
Meal timing is a meme. Look up intermittent fasting.
>>37613261
Depends. Do you want to keep the muscles you have?
I plan to start in an olympic lifting club next week. Had an attempt at SS last year but only kept it up for a few months, pretty much Auschwitz still. What can I expect? Will I become aesthetic?
>>37615805
Weightlifters do bodybuilding type stuff to get big. Look it up. If you don't have the right stimulus, your strength will be mostly neural and not muscular.
But that doesn't matter if you dont
E A T M O R E
A
T
M
O
R
E
>>37613189
1 month in on GSLP, noticed that my biceps, lats and shoulders have grown. Little bit of growth on the quads too. Only change I've made is that I follow rippletits advice of adding 10kg to diddylift per session.
so if my job requires me to workout cardio and some bodyweight exercises 5 days a week and i want to do some SL at the gym 3 days a week. im 5' 8'' and weigh 145 currently. not sure about bf% but im kinda skinnyfat. how much calories should i eat per day? i wanna put on mass and stop being a weak skinny bitch plz halp
>>37616042
2500
>>37614044
Kekkedy
>>37613261
Needs more protein.
>>37612950
>strong
>benches 40kg
What the hell.
SS is fine for beginners and you're the definition of a beginner. Get 1/2/3/4 and then you can start being selective.
>>37609604
I was doing dumbbell bench press on my back and felt a slight pull in my wrist when letting the weights down. This was a push day.
I've taken 2 cardio days and tomorrow I'll start back with a pull day.
Is there something I need to do when Im setting dumbbells back down from a laying down position.
Ive never felt that kind of feeling in my wrist. My wrist feels fine now but my wrists are generally on the weak side.
Just ate a burger and found out it was 18% soy protein. How much are my test levels likely to be affected?
>>37616492
What does 1/2/3/4 mean? And what about the days i should workout?
>>37613245
I see.
It's hard for me to maintain or even have a max-size erection. I see porn regularly and take psychotropics. I know the meds i can't stop, but stopping the porn wilhave an inpact in how hard i can become?
>>37616547
Nil.
>>37616547
You are already a gigantic pussy so you have nothing to worry about.
Any way of getting ephedrine and/or yohimbine in Europe/Spain/Poland?
My supply ran out and I can seriously feel the impact on my cut and appetite.
I prepare 2-3 days of chicken & rice every time, but it's kind of bland/dry so I'd like to add something to it.
What kind of sauce can I add to it while still being relatively healthy? Something like sriracha?
Is there a limit to how big a certain bodypart can get? I'm thinking about hopping on PHUL when I'm done with ICF. But PHUL has a lot of leg volume. And I already have big legs. I'm worried I'll look fucked up and disproportionate if I have two dedicated leg days a week.
What are some good, cheap sources of healthy fat?
Is keto any better than a regular deficit for weight loss??
>>37616890
marinade it brah
you could also try
lemon and brownsugar
tomato paste + chives/cheese
mustard
What's the best way to incorporate Strength Training with Callisthenics and cardio?
What running routine should I do for speed?
>>37609604
I'm 6'6, 220 lb. Chubby. The calorie calculator linked in the sticky says I can eat 2520 calories a day and lose weight, but that doesn't seem right. Is this trustworthy? I feel like I eat that much right now and I've been maintaining.
>>37618331
at 6'6 220, you can definetely eat 2500 cals a day
you hardly sound chubby though, maybe just 10-20 lbs of fat?
I fell asleep on my love seat last night and woke up this morning with what feels like a strained abdomen muscle.
Is that even possible or should I be concerned? The only activity I did yesterday was a bit of skating but only to the store so I doubt I strained it there.
How do I check and make sure it's not a hernia?
For bench press I use dumbbells instead of barbells because I don't have a gym partner. As my dumbbell weight goes up will my barbell naturally go up too? Or is there no real carryover?
I never got an answer in the previous thread, so I'm posting it here again:
While running on a treadmill today for cardio, I started to feel pain in my lower right back about midway through.
It wasn't severe enough to keep me from finishing, but I definitely noticed it. I don't really notice it right now while sitting.
However, the pain first started yesterday during my OHPs.
What did I do wrong, and what can I do to heal it?
Doing Smolov Jr. for bench and squat at the same time - alternating days and all, going to complete it over 4 weeks. So far, I've done day 2 for both bench and squat, and squats pretty taxing already, but bench is really easy. Does it get any harder?
Do ATG squats work quads differently than parallel squats?
I switched to parallel squats with slightly higher weight from ATG 3 days ago (because my knees were hurting) and now my quads are sore.
>>37618763
not necessarily a direct carryover, but your barbell bench will get stronger if your dumbbell bench goes up significantly
>>37618763
very mild
bench carries over more easily to DB press
that said, dumbbells hit the pecs better than barbells do
>>37609604
What's most common fat percentage for beef at generic restaurants? I just had a burger and I don't know how many calories it had
>>37618804
anyone? pls respond
>>37618055
Pls respond
I'm currently doing GSLP while cutting, and I am not progressing from any of my lifts. Is this normal?
I used to wear boxer briefs, but then I started deadlifts and squats and now they aren't nearly as comfortable. They keep riding up my legs and, worst of all, my thighs are rubbing together and chaffing.
What do you recommend for underwear?
I've noticed that my compression shorts are one of the few underwear that doesn't chaff, but it's not like they're comfortable for everyday use. Should I just suck it up and start using them everyday?
I workout at home and have bicep curls in my routine, it was fine for a while but I eventually developed quite a sharp pain in my right forearm/wrist, so I bought an EZ curl bar as I was told it should take the strain away. At first it was fine and there was no pain but a few weeks later I started getting the same sharp pain again. Even if I lower the weight by half there is a still a small pain which seems to increase the heavier I go. Is this a case of bad form or too much weight too soon? What should I do?
Skinnyfat anon here. I've been cutting for two weeks now, mainly been lifting and doing HIIT, but I've seen many conflicting opinions on whether I should keep on cutting (until I'm skinny) or if I should just bulk and then cut instead.
What do /fit/? Keep on cutting or just start bulking?
I've always weighed around 170 pounds. I went for two runs through the week in 95 degree weather and sweated to hell. I weighed 166 at the end of the week. Did I just lose water weight? Does water weight really account for this much?
>>37618055
Pls respond
Dumb ass question probably but here goes..
When it comes to protein intake, should you get more proteins the day you're working out or the day after/rest day?
If its on the same day as your workout, should you get it before or after for maximum benefit?
My squats aren't progressing. It's really frustrating because I keep progressing on press/bench/etc. I thought it might because I'm going ass to grass but I've tried doing parallel and its actually harder. Idk what to do other than reviewing Thrall's material and filming myself for your pleasure.
90 OHP
145 bench
185 squat
195 deadlift
>>37619105
weight can definitely fluctuate by that much in a week. i weighed myself 4 times this week and got: 186.0, 181.4, 185.2, and 182.6.
track your weekly averages, not your daily weights
Good exercises to offset wide hips? I'm already working delts and lats like a bitch - anything else I should focus on?
>>37610584
You will lose some of the gains depending on the cycle. The point of it is that you will gain a shit load of gains and diet and train properly after the cycle to try to maintain as much as possible. You will keep some if u do it properly tho.
How the fuck do I sleep in 105° weather
Is walking 30 mins a day at 3 mph and 4.0 incline on lift days, and 60 mins at the same speed and incline on off days enough to have a healthy heart and blood pressure?
![21957[1].jpg](https://i.imgur.com/IbObtwe.jpg "21957[1].jpg")
>>37619045
Sounds like your briefs are too big. I wear these. 95% cotton 5% spandex. very cheap
>>37619144
You're still recovering on your rest days.
>>37619085
sounds like you've already made your choice. do some research and decide if what you're doing is right for you.
Has anyone ever actually had success having Windows look online for the solution to a crashed program?
When should i start adding more time to my cardio sets? i've been doing 20mins at 190 bpm 3 days a week for 4 weeks now
>>37619278
forgot to ask, is 190 bpm anything i should be scared about? i'm 270lbs and i can easily reach that bpm if i push myself to the limit
>>37619289
Bpm= heartbeats per minute?
JFC what's your resting heart rate
Is an aesthetic body achievable for someone who's 5'10 and trying to stay under 160 pounds?
>>37616594
>What does 1/2/3/4 mean?
The number of plates you can lift for the big 4 exercises: OHP, Bench, Squat, and Dead
>>37617788
coconut oil, butter
>>37619694
why the artificial weight limit? I suppose it's possible but you would have to be crazy shredded
>>37619931
I'm active in martial arts and I'm trying to stay in the weight limit
>>37618055
Only if you're land-whale tier and in it for the long haul. Slip up once and you've lost two weeks of progress getting back into ketosis.
>>37616674
Bumping this question.
So I just started doing the Stronglifts thing from the sticky, I've been working out for awhile but I figured I should stop doing my own shit because the results suck. Is there anything else I can do to help me get that strongman looking core, maybe something to add or change about the workout? I increased my calorie intake by a lot already.
>>37618055
There have been studies that show keto at a slight advantage, but not too many yet. It's still CiCO, but for me the advantage of keto is greater satiety.
>>37618331
>I feel like I eat that much right now
Buying and using a scale to weigh everything you put in your mouth is a big eye opener. Once you've used it a bunch you get better at estimating, but it's still a good idea to weigh shit. Plus, those calculators are going by averages. You won't know your true TDEE until you track every calorie and your weight from week to week.
>>37619085
Read the sticky.
>>37619244
Not I. Not from XP to 8.
>>37620355
>lost two weeks of progress
So no matter how little he eats he won't lose weight?
any one got a picture of that guy who talks about strength=aesthetics and posted his physique with all the muscles circled in relation to the compound lifts he does?
>>37622742
Bumping for this and also to ask as a SL beginner dyel, I barely squeaked out the LIGHTEST couple DLs. The second one was less scary and I wasn't shaking from the squats as much, but the bar still rose at a leisurely pace. Will my noob gains stay one step ahead of the 10 lbs I add every DL at the beginning? I didn't think I could do the second one after the first one, but I did... Please tell me I won't fail at babby weight.
>>37609604
i get pulps or some shit on my asshole whenever i deadlift a fuckload of weight. what do
As a fatass losing weight I get told to eat only whole foods as often as possible. I getthat, and I get why.
Often though, people will tell me I need protein powder on a cut, but isnt protein powder a processed food?
So if Im cutting, shouldnt I avoid things like protein powder and instead get my protein from things like chicken, fish and pork?
Does hunger = metabolism back up?
Backstory
>cut for 6 weeks, lose 1kg/week
>slows down to literally 0
>try a refill day at 2k calories, nothing
>try a whole week at 2k and then back to 1.5k cutting, nothing
so my metabolism slowed down quite hard, i said fuck it and started bulking literally 2 days ago. Ive been hungry the last 3 days, so does that mean my metabolsim could be back to normal and i can cut after all? I was basically never hungry while cutting.
Please do not tell me i lost weight so now my TDEE is lower. I cut on 1.5k calories and the way i eat its impossible to "sneak in" extra calories and since i dont weigh 30kg my TDEE is not 1.5k.
How do I stop my shaker bottle from squeaking at me?
>>37623656
>Please do not tell me i lost weight so now my TDEE is lower
Sorry. You need to recalculate every so often.
>>37609604
Is 1/2/3/4 impressive in less than a year?
I mean for a normal person... I know that for a strongman, powerlifter or just someone that is really into lifting these weights are pretty low
>>37609604
In the last 2-3 weeks, I have lost 4kg.
This has mainly been down to not really feeling up to eating. I've been anxious about a girls well-being as she's had a nervous breakdown and been going through a lot of shit.
Last week, I did start swimming. Should I continue and wait for it to pass? What can I do?
I'm currently weighing about 63kg. (5'8)
I'm wanting to gain some upper-body strength. I went to a kiddy playground last night, and i could only just about manage going across on the monkey bars.
I tried to do a pull-up, but could only lift myself up a tiny bit.
I'm moving soon, so don't really want to pay a high admin fee to join the gym to only cancel in a couple of months. What's my best plan?
>>37623785
height/weight?
If I put on upper body muscle (talking about, pecs, shoulders, that sort of thing) will it be more comfortable for a girl to lay on after sex?
>>37623799
I am about 5'8. Weight 63kg. So skinny right now.
>>37621894
how does using a food scale work in relation to calorie counting exactly?
>>37623806
I dont know man, you could do some bodyweight exercises in the meantime. Try to do some negative pullups to gain some strength there.
But I'd say, once you're settled, start going to the gym and go a BB program
>>37623816
you know how much shit you eat, hence how many exact calories.
You wouldnt believe how much of a difference it makes
>>37623824
>BB program
A wat?
I guess body weight exercises are a good idea. I guess I could see if there's a special deal for moving from swim to gym membership. Maybe it avoids admin fee. But basically you're saying that you really need a gym?
>>37623846
BB means Barbell.
Swimming although great for general health and cardio, it doesnt have good muscle gains.
Your best bet for both muscle and strength gains is lifting, and specifically a barbell program with lots of compound lifting, aka SS.
You should have read the sticky, there's everything there http://fitsticky.com/
>>37613138
We say running is autistic because half of fit doesn't know how to eat. Running will burn calories that you might need to keep in order to gain weight. If someone is bulking with TDEE + 500 calories a day and burn 500 calories a day through cardio, they make no gains
>>37623816
Different foods have varying calories/g so you don't know how many calories you are consuming if you don't know how much food you ate. Nutrient dense foods like nuts add up real quick before you know it if you're not paying attention. Two small handfuls are almost 400 cals. It is human nature to estimate in your favor, so a scale keeps you honest.
>>37623870
I think I'm learning that yeah, it doesn't do muscle gains. I thought it would, considering the resistance, etc. but nope, not at all.
I'll go ask at my gym and see if I can upgrade. It'd be worth it for two months if theres no admin fee. If not, will just body weight exercise.
Rate my routine. It's SL5x5, but if you hit the first three sets, go up weight on the fourth set and do AMRAP. Then for the fifth set, drop weight to around 65-75% and do a pause set AMRAP.
So I just started working out and things are going OK, but I have a "problem" with deadlifts. Whenever I do it I feel like my muscles are strong enough to do it and my form is fine so that's not an issue. But my heartrate jumps like mad and probably my blood-pressure too. Like pounding like a hammer. Afterwards I feel I need to sit down or I'll faint or something...
Is this normal? Can it be dangerous if one is untrained? Should I do some cardio or something to strenghten my heart? Do deads with slightly lighter weights or not progress as quickly just so my body gets used to it? Don't wanna stop deadlifting...
>>37623891
I simply can't weigh everything. I have to work with labels and estimates. When I cut I overestimate and when I bulk I underestimate. Works fine.
>>37623711
how can you be so fucking dumb..
>>37623941
My guess is you're holding your breath throughout the entire lift
>>37624063
Nah I breathe in going down and exhale going up.
>>37624086
In that case I'd get a BP check
>>37623766
Answer please? do i need help?
>>37624100
Yeah done that. Resting heart-rate is fine, bp is fine and even a bit on the lower side. Good endurance, no such problems with other lifts (maybe squats a little). After I sit down and rest my heart-rate goes back to normal within a minute or so. Should I just take it slower and breathe better? This really doesn't happen to anyone?
>>37624100
>letting a doctor stick his finger up your bp
D-do I have to?
Seiously, ever since i started lifting heavy (1,5.3.4.5 plates) i keep getting minor injuries, no my form is solid, i usually get hurt doing some weird hypertrophy exercise (hurt my sholder by doing cable shoulder rotation, hurt my bicep tendon from pullups, hurt my knees from box jumps) I streth and everything, is there something im missing? Im honestly thinking of getting on HGH so i can recover better
>>37623802
Yes
How fast should my OHP and dumbbell press go up each week/month? I've stopped seeing increase in strength and weight gain and I've only been lifting around 2 months. I'm 6 ft, 163 lbs bulking at 3000 calories if that helps.
How to last longer in bed?
Cardio (swimming)? Veggies? Supplements like arginine, citruline, maca, tribulus, ...?
>>37625328
Depends of what stops your from lasting. If you cum to quick, do kegels to excercise your pubococcygeus muscle. Once you get a lot of excercise, cumming basically stops being an involuntary reaction and you can basically decide if and when to cum.
If you lose your hard-on after a while, then do cardio. Any type is fine but don't do biking 'cause that damages your reproductive system. You just need endurance! Once you get tired you go soft. I had this problem myself; not ED exactly but couldn't do more than 20-30 min of vigorous fucking before keeping it up became difficult. A little cardio solved that.
Maca tastes great and is an OK libido booster but it does nothing physically, just gets you horny. I think? Could be plecebo but I like it anyway. Citruline together with arganine and some beta alanine is a great PWO so try it - I certainly think my erections are harder with it and the orgasms more intense. Able to to some extra reps in the gym too.
And finally veggies are something you should be eating plenty of anyway.
how to get the hardest boner without prescription drugs?
>>37619085
Cut until you're around 10-12% bf, bulk until you're 15% and then start cutting again. This way, you'll never look shit and since you're not a bodybuilder I suppose it's more important to you to look good year around instead of those 3 weeks you actually dieted down to the point of looking good..
I read the warmup part on http://fitsticky.com/ but I didn't understand how much weight I should use
For example, if I deadlift 100kg, how much weight should I use in the warmup sets?
If I don't do leg exercises and bulk at the same time, will my legs grow smaller, or do I need to cut?
>>37625526
>>>/reddit/
>>37625452
TIP 1: Make a cup of "sex-chocolate":
Raw kakao powder: 20g
Maca powder: 15g
Ashwagandha powder: 5g
Horny Goat powder: 5g
Cinnamon: around 3g
1 teaspoon of honey (the good shit)
Mix with milk or almond/soy milk. This is good for about 3-4 cups. I prefer it cold to hot. It'll get your blood pumpin'!
TIP 2: Diet
Eat stuff that boosts N02, like pomegranate. The following is a list of good boner foods:
Sprouted fenugreek seeds, broccoli, nuts and seeds, oats, wild rice (soak 1-3 days first!), sourdough, hemp in all forms, tahini, quinoa, beans and legumes, cabbage, spinach, garlic and onions, carob and its derivatives, all berries and citrus fruits especially cranberries, gooseberries, raspberries and blueberries, red wine (especially Cabernet Sauvignon!) and red grapes, oysters, dark cholocate.
TIP 3: PWO!
Drink a PWO with arganine, citrulline, beta-alanine BUT avoid stimulats like caffeine since this can contrict blood-flow.
TIP 4: Do cardio and excercie your PC muscle
Excercise the pubococcygeus through kegels; this will also make you last longer. Cardio gets you better endurance and is of course good for the cardio-vascular system which is of course good for boners!
TIP 5: Anoint thyself for prayer in holy oil
Maketh for thyself a holy oil according to scripture; anoint then thineself over thine member and upon thine forehead. Prepare the oil thusly:
8 parts Cinnamon essential oil
4 parts Myrrh essential oil
2 parts Galangal essential oil
7 parts Olive oil
This is a variation on the Biblical recepie and calls for far more cinnamon, causing it to burn the skin and hence inflame passion.
TIP 6: Stop being a fucking loser!
If you whack it to anime 5 times a day you should stop immediately. If not then good on you, but trying doing more alpha shit life deadlifting.
>>37625533
When you're bulking, get enough protein and eat regularly throughout the day probably not. Your body gets enough calories to maintain muscle and increase fat so you should see almost no loss in muscle tissue despite providing no stimulus. You should worry about what happens when you cut. You will lose muscle tissue once you start cutting, which is why you should build more muscle while you're bulking. In the end your legs will be smaller after your cut. Why aren't you working legs?
>>37625598
You know how /pol/ hates refugees for coming to the west and still clinging onto their cult and instead of being normal human beings and starting to assimilate they aggresively tell everyone they're wrong. That's you. Fuck off.
>>37625658
fight me irl
What should my diet consist of if Im trying to get abs? What should I avoid? How often should I work abs and what do you guys recommend?
Now that I gained some chest muscle i can't help but stroke them whenever I can? help how do I stop it? I am not gay (I hope), I have a girlfriend. I never touched her tits tho so.
>>37625789
Keep your hands occupied by jerking off random bros under the table.
I'm trying to work my way up to jogging 5k. I know it sounds stupid but I'm not following C25k because I can't track times. Is it okay to just run three days a week and increase distance week by week?
Also I'm not used to working out. If I'm starting from a point where I have to stop to walk every few minutes, what is a good indication that I'm not stopping too much?
>>37625678
>should I avoid?
Calories above 80% TDEE
>How often should I work abs and what do you guys recommend?
Planks at the end of every workout
Read the sticky.
>>37625443
>Depends of what stops your from lasting. If you cum to quick, do kegels
Isn't there anything else apart from kegels? I honestly don't want to try these.
>>37623882
Aerobic cardio isnt about burnt calories.
It is about elevated cortisol, and increased gene expression for fat retention as well as decreased gene expression for muscle growth.
This is why you should eiher walk or sprint, and never ever run.
https://www.t-nation.com/training/the-best-damn-cardio-article-period
Personally i find barbell complexes are preferable.
To be anaerobic with an exercise like burpees or sprinting means you have to physically exert yourself as hard as you can, like your life depends on it, whereas with a barbell complex, adding some babyweight ensures the exercise stays anaerobic, without me having to push myself hard AF.
Now as detrimental as aerobic is to staying lean and strong, anaerobic cardio is at least that beneficial to gains
Does anyone else here take yohimbine hcl for fat loss? I've worked it into my EC stack per their instructions and it's working like a charm (7 lbs in a week? Not sure how much is water, but holy shit)
That aside, ever since I started taking it I have had intense erections, massive loads and stamina like you wouldn't believe. Except it fuckin' HURTS sometimes. Woke up with a power erection that was just agonizing.
Per the dosing calculator, I take 7 a day. Can I reduce this by half to waylay the erections or will I stop seeing any cutting at all?
>>37616543
Why are you doing ppl as a novice???
>>37609604
feedback on my routine, looking to get healthy not make gains (sorry if the way I've written it isn't correct) also it would be helpful if you guys could estimate how long a would take me
AABAABx
A
clock pushups 5x10
weighted squats 2x10
static lunges 1x5
curls 10x10
lateral raise 1x10
goblet squat 1x10
plank rows 2x10
shoulder press 2x10
hammer curl 2x10
B
sit ups 10x10
toe touches 1x10
mountain climbers 2x10
shadow boxing 5 minutes
cycling 15 minutes
any feedback or tweaks is appreciated
yes
i believe it's called calorie cycling
it's been a thing for awhile
>>37625502
Anyone?
New lifter here, bout 2 months in. Ive noticed my mood gets really bad if I get hungry now, like straight rage. Wtf is happening
>>37625629
Most of my fat goes to my lower body and I have wide hips. I don't want them any bigger
>>37626003
>It is about elevated cortisol, and increased gene expression for fat retention as well as decreased gene expression for muscle growth.
You're forgetting that aerobic cardio that involves a full range of movement works countless stabilizer muscles. All the muscle groups of the lower body (if running) and the upper body (if rowing, swimming, etc).
Another important reason to do aerobic cardio is because of the cardiovascular system pushing insane amounts of nutrients and oxygen to every part of your body.
Heart & Lung efficiency also greatly increases if you do aerobic cardio regularly, all types of nasty shit leave your lungs when they are worked none stop, namely carbon dioxide.
There are minute benefits that also outweigh the negatives of doing aerobic cardio, something as simple as feeling better about yourself because of the chemical release and oxygen rush to the brain.
Fat retention is retarded argument people who hate cardio use, if you're on a calorie deficit it's impossible to retain fat, you can not keep calories that didn't exist in your daily meal.
Aerobic cardio is also the most likely of the two types to clear the blood vessels of fat plaque on the vessel walls.
>tldr
>stop dissing on aerobic cardio it has its place in fitness just not to obsessive levels
http://www.scientificamerican.com/article/if-a-persons-lung-size-ca/
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541?pg=2
http://oregon.providence.org/location-directory/p/providence-mercantile-health-and-fitness-center/forms-and-information/ask-an-expert-the-benefits-of-aerobic-exercise/
I take:
vitamin d, c, a
zinc
magnesium
cod liver oil
Are there any other supplements the average shit diet manchild is defecient in?
>>37609604
I have been on SS for 4 months and was wondering when I can start something like C25K?
Should I wait until after I finish SS and move onto another program?
>>37626164
tren and test
Im a 5'6"- 5'7" male who us 160 pounds. Im goin to the gym for first time to do sl. Im goin alone and dont have good form and the gym has only one power rack and its always crowded.
If im doin something wrong can i just ask a fellow gym goer? I look like obvious noob so theyll prob understand.
Been training for 3 months
180 bench
315 squat high bar
280 diddly
135 ohp
I finally fixed my cancerous diddly form will it ever surpass my squat ?
>>37619147
At those numbers and not progressing possible causes include:
>being a woman and nearing end of linear progression
>not eating enough
>shit technique
>any combination of the above.
>>37623480
No. The reason people tell you to avoid processed foods is that most of those are chuck full of sugar or fat or sodium and are low in proteins.
That said, protein powder is not at all necessary, but is a comfortable addition to a cutting diet and is actually cheaper than most if not all protein sources when it comes to mass/price ratio.
>>37623735
Depends on bodyweight, genetics, previous level of strength, age, gender, etc.
>>37624063
>>37624086
I hold my breath during the entire lift, exhale and then immediately inhale at the bottom, never had any problems.
>>37624452
You either have shitty form, or you have an orthopedic imbalance or some shit like that. Film yourself. If there's nothing wrong, go see a doctor.
>>37624698
>stopped seeing increase in weight gain
How about eating more? You need to recalculate your caloric need as you gain weight.
>>37625502
Read SS.
>>37625678
Nothing but truffles and sparkling water. If you eat or drink anything else, you will instantly lose abs. This is a very well-kept secret, don't go mouthing off.
>>37619147
Seconding this question. I am on week 5 of candito, and I only got 175lbsx1. I got pissed at myself and followed it up with 155x8 (and probably could've done 9) which calculates to a 203lbs max. My accessories on leg day are leg extension, weighted hyper extensions, kick backs, and weighted hip thrusts.
My PRs are
155lbsx8 squat (203lbs calculated 1RM)
185lbsx5 deadlift (215lbs calculated 1RM) but honestly only started deadlifting 5 weeks ago
120lbs bench
bw is 105lbs.
>>37626243
there is still time for you, time to not fall for the SS/SL meme
>>37626273
Why is it a meme?
Is DDR a good sub for cardio?
>>37626243
There's no guarantee that a random gymgoer will know better, or that he will want to/be able to explain properly.
Read SS for the technique.
>>37626266
Why even ask this question? If you add more weight to it than to squats week-to-week, it will.
Bent-over rows a decent alternative to chin ups? If not, what? The walls in my house don't seem strong enough for a bar.
>>37623947
If it works fine for you, then more power to you. It seems most people tend to be off in their estimations and usually in the wrong way for cutting.
>>37626305
Fuck yeah it is! If you play on hard enough difficulty (hard for you of course)
>>37626345
Use door frame.
Is sumo/goblet dumbbell squat same thing as front squat with a barbell?
Anonymous
06/20/16(Mon)13:37:27 No.37626466
Fraud isn't awake yet, so I'll ask here?
What's the skinny with oral test supps? How available are they? If I'm at natural test levels will I get slightly higher than natural test levels, or will my body compensate and just produce less?
If my body does compensate, will I have to cruise forever or is the change alight enough that I can bounce back?
>>37626469
Great !!
I use to play it for fun (can play on expert/challenge)
So I'll make it my staple cardio
>>37626494
They're even weaker, I tried and almost ripped the frame off.
>>37626603
Do you live in a Khrushchyovka?
>>37626640
Not per se but it's an old and low class house I guess.
Body fat percentage?
178cm 72kg
5'10" 158.5 lbs
hey guys,
any good ways to estimate calories burned throughout the day? i just started working out around 90 minutes a day during summer break and my appetite is insane
>>37612436
>pound of ground beef/chicken/turkey/chorizo
>seasoning (can use a generic "taco seasoning" packet if super lazy)
>onions and peppers, cheese optional
>cook it up and drop it in a warm low-carb tortilla
The GOAT
>>37626719
no muscle whatsoever. You shouldn't really care about bf% yet desu. just lift weights and do your cardio fatty.
>>37626767
https://www.healthstatus.com/calculate/cbc
>>37626796
I am doing both, I'd just like to know if I'm around 30%, 20% or something like that. My goal is to cut to a single digit and then bulk.
>>37625917
>I honestly don't want to try these.
Why the fuck not? It's easy and quick and you can literally do it on the bus or some shit. Just clench the pc muscle and relax it. Try to keep the muscle clenched for longer, up to 3 seconds though you probably won't manage that long at first. 1 or 2 is fine. Clench - hold a sec - relax; that's one rep. Do 2 sets of 10 reps with a minute or so of rest in between. Go up to 3 sets of 10-12 when you think you can, and - this will sound ridiculous as fuck - but I then superset this by doing about 10 quick clench-and-relax reps with no break. Every other day is fine, I do it on off-days.
When do I cum? Never. Girls love it, and they love the challenge when you tell them that they cannot, in any way, make you cum & they'll do some fucked up shit to get you there.
>>37618784
Can someone please answer this? I'm having my next lifting session today, and I don't want to injure myself.
>>37626676
Try to find the central overhead beam and mount to that? Build a floor stand for a bar?
ABC*ABC*
A
OHP 4*6 + 2*10
BB Bench Press 4*6 + 2*10
DB Incline Press 5*10
Lateral DB raises 5*10
Tricep Pushdowns 5*10
B
Lateral Pulldowns 4*6 + 2*10
DB Rows 5 * 10
Seated rows 5*10
RDL 5 * 5
EZB curls 5 * 10
C
Ab work
Squat 4*6 + 2*10
Seated Calf raises 5*10
Is this too much volume if I'm natty ?
>>37626177
SS is a strength program, C25K is cardio one.
You're supposed to be doing both. Keep your running days on the same days as your workouts.
Run AFTER you lift.
>>37627036
Check if you have anterior pelvic tilt.
www.youtube.com/watch?v=NbRXi-nZVJs
If you have it, it's probably your issue.
Do these exercises to correct it. Helped cure mine in 2 months and I had 1/2 inch height gain.
https://www.youtube.com/watch?v=CoOayJXqvi0
>>37626243
This is me. Just finished sl for first time. Everyone was really nice and helpful. To any other noobs goin alone, go for it!
>be fatfag
>255lbs at 5' 11"
>start working out
>drop about 15lbs
>suddenly horrific shin pain
>despite using proper running form
>literally the first week is bad enough I have to miss a few days of work
>get a prescription that helps a bit
>decide to lay off the gym and take it as easy as possible to let this shit heal
>three weeks later it's finally gone
>fortunately haven't gained any weight back
So I'm ready to start hitting the gym again today for Cardio. Gonna stay off of running until I'm below 200.
Elliptical vs Bike. I'll be going in about 30-45 minutes.
I had a dull pain in my knee for the last week or so, banged it really fucking hard against my desk earlier and now the pain has utterly stopped...what the fuck happened?
Also the pain vanished during running or any leg workouts, but now it seems to be gone.
>>37627118
Other anon, but thanks for the video, it seems that i have the same problem.
>>37627108
You recommending lifting and running on the same day? I thought the best way to do it was M-W-F for one and T-TH-SA for the other.
Is it normal after your first upper body workout to be unable to move your arms a lot for a few hours afterwards?
I did lat pulldowns, chest press, and bicep curls
I curled 25 lbs 8 times for three sets and went to failure on the fourth and my arms are kill
so my car is in the shop to get every panel fixed from hail dents, gym is over 1hr walk away, what do i do this whole week? run outside? i am trying to lose weight.
>>37619240
hate those they have too much room in the crotch
inb4 small penis
whey+water or whey+milk taste fucking gross to me so i just eat a scoop of whey powder alone (small spoonfuls of it) to get the protein and decent flavour
am i autist and alone in this or any of you do this too?
I made a thread about this, but in hindsight, it doesn't deserve one.
Help me /fit/. I'm away from home and i feel bad because I'm not working out. I'm staying at a boutique hotel and they only have ellipticals and stationary bikes.
How much will working an hour on each affrct my muscles? I used the bike yesterday because I felt lazy.
>>37628626
I had the same problems running as a fatfag. Just thirty pounds down and thirty to go and it's so much easier it's like a new world.
>>37628626
>>37629759
Whoops. I meant to say I mostly did rowing machine. Some stair climber and swimming occasionally.
>>37626177
Do both. like >>37627108 says.
Except do the C25k work outs on the rest days from SS. They won't interfere with recovery.
>>37609604
I'm a skinnyfat 18f who wants to start lifting, but I have terrible social anxiety. I'm afraid people will laugh at me or make fun if I go to the gym. I don't wear slurry clothes and my ass is flat so nothing to stare at, but I'll probably look stupid as a dyel with shitty from. Can I ask someone there to show me the proper form?
>>37629838
Slutty*
>>37629561
Yes, but do less stupid workouts in the future.
Do bench presses and chin-ups instead of lat pull-downs and chest presses. Don't curl to failure.
>>37629838
Every one has to start somewhere babe
>>37629838
No one cares, really. You are highly overestimating the amount of shit anyone gives when they see you at the gym.
Also, if you just signed up for a gym they typically do a free training session. Ask for this at the front desk and make it very clear that you want to go over form not some shitty workout that they will hold your hand with.
Also, tell them to fuck off after the free session. It is NEVER worth paying money for training at a regular gym. Most of them only know slightly more than a beginner.
youtube the rest
>>37611843
Pretty much.
>>37626525
Not really. The main thing (other than the fact that you can go heavier on barbells) is that a proper front squat is more stable but also hits your core harder.
If you really focus on form non-sumon goblet squats are pretty close.
>>37618457
You did not get a hernia sleeping.
If it is that sore do not do abs for a few days.
>>37629888
All right, thanks. I don't mean that they'll give a shit about ME, I'm just too self aware around other people.
Is the idea that the body can absorb X g of protein every 3 hours or whatever a meme/bioscience? You would think that after years of evolution, the body would be better than that.
>>37623882
I just want to point out that TDEE means total daily energy expenditure. By definition TDEE must include the 500 calories they burned by running.
Novice here. Throughout my life, I've only been doing curls and bench presses (I started researching about lifting on the last few days).
So, my question is, how much does posture affect form? I had an accident that injured my back, so it hurts a bit for me to walk completely staright, and I was wondering if that will affect my lifting; I assume that it will.
>>37629925
Also, I know /fit/ people get stereotyped quite often but honestly my experience in the gym is 99% of people are genuinely nice and willing to help.
How do i fix leg wobble when squatting
>>37613432
Wheres the pain?
>>37619156
pls someone reply
Are eggs or protein powder better in terms of bang for your buck?
Why is milk so recommended when it has so much sugar
>>37630517
Why not mix liquid egg whites with your protein shakes?
>>37630118
Work obliques? I don't know.
Left hamstring HURTS after doing lunges in the smith machine. Wtf did I do and how do I fix it????
>>37630547
I just ran out of protein powder, so I'm wondering if I should get more, or just buy more eggs
>>37629928
It can only SYNTHESIZE 20-30g. It can anabolize as much as 60g in a sitting.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3595342/
The rest of the calories behave essentially as carbs, iirc
is there a difference between PPLPPLX and PPLXPPLX
>>37630562
Whey is cheaper per g protein
