QTDDTOT
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Swimsuit edition.
I'm kind of fat.
My goal: All I want is a none flabby, firm body. And non-visually, I want to have a lot of stamina.
My question: Will doing cardio and eating at a deficit alone be sufficient to achieve this humble goal?
>>37698231
Or will I end up skinny fat and flabby if I don't lift and just, say, swim and eat less?
unless swimming you should work out the upper body/abs a little so it's "firmer"
>>37698231
depends on the cardio. Swimming will probably give you a decent skinny body and the fat part will depend on your diet.
If you decide to run instead you'll probably end up with a skinny fat fisique and if you do diet a lot the best scenario is gonna be skelly mode.
Just lift mate I was between skelly and skinny fat and after 2 months my body changed entirely.
no
firmness is a result of muscle
>>37698250
lift, i tried just cardio and eating less and i ended up a skinnyfat mess.Now i need to bulk and lose the weight again to achieve a nice body
How do you get those bulging veins? I'm not trying to get them, I just see them sometimes and wonder how people get them.
Swimming will give you a reasonable amount of muscle if you train properly and often enough, and have decent genetics
Men take roids and grow tits, women take roids and lose tits, do explain?
>>37698402
low body fat and big muscles
>>37698418
>men and women are different
who knew???
What are good gyms in NYC?
>>37698379
>>37698380
>>37698398
Right I see. Good thing I have been lifting then. Was just tempted to find a shortcut I suppose. Fair enough. I shall keep lifting. Much obliged boys. Here's a cara for your troubles.
>>37698435
no they're not. everybody is equal.
>>37698435
It's literally the opposite tho
For men +test causes an increase in estrogen(?) to balance it, but women don't seem to have the same response even though their estrogen levels should be higher
?
>>37698231
Im getting fat af because vacations and my mums food.
I only have an oly dumbell and some weights (up to 16kg/35lbs total weight counting the dumbbel),and im doing some cardio.
What results can I expect?Is it worth to "bulk" that much without serious training?
How big a deficit can I go without losing muscle? I'm 16% bodyfat roughly. Currently running 600. I see some people doing some big ass deficits. Is slow and steady the only true way to cut?
>>37698461
Female and male brains are physically different
>>37698480
The idea of bulking is getting an excess of calories so that your muscle recovery is allocated as much as possible, so without much recovery to do you'll mostly just get fat
>>37698502
stop posting any time, bigot
>>37698433
>>37698455
>>37698500
"Houston. I've got something you should see down here in El Paso. Uh huh. Come right away sir."
>>37698500
Most people say 500 at most, "slow and steady" would be about 300.
I've had good results with Intermittent Fasting and a slight deficit, but everyone is different
>>37698500
From what I know you could be eating 1000kcals and not lose any muscle as long as you eat enough protein and lift(low volume,high intensity,full body workouts) atleast two times a week.
Its scientifically proven that its not mandatory to lose muscle while cutting as long as you are taking in accout these things.
>>37698231
You want stamina ?
High volume low weight lifting 4 days a week dont let your pulse go under 130 when doing your workout.
>>37698511
Its true ignorant redneck nigger
>>37698534
Also this, but if you have too much of a deficit your lifting will probably go to shit, which isn't really conducive to maintaining strength
>>37698534
Low volume eh. But what if you only lift with DBs? Does this still apply? Currently doing 10 reps for most exercises
>>37698521
I do IF on some days. Not planned though. Just when I think I'll be particularly hungry later.
>>37698561
Volume I believe is reps*sets, and high intensity meaning shorter rest and going hard on everything. Similar to how sprints work.
Obviously using whatever you've got is better than nothing
>>37698534
+1, look into PSMF
>>37698573
I think it "works better" when it's more consistent. I used to never be hungry before a few hours after waking anyway, so I just stretch it to around lunch time. I'm used to it so I don't get hungry till about 12-2pm every day, and it works out that I can eat whatever the frig after that point and it will land about where my calories need to be.
>>37698553
>>37698591
Finally people that read Lyle,dude knows his shit.
I already have done 3 cycles of PSMF, getting skinny from 18-20%bf in one month felt fucking good.
Too bad I cant afford doing it right now.
Are pullups enough to get a decent back or should I do rows on the machines?
>>37698231
Should I be foam-rolling before or after a workout?
>>37698754
Pullups are more efficient
>>37698795
After
>>37698838
Not right after, 2 hours after
1) what kind of food should I be eatting pre and post work out (in general)
2) how long should you wait after workout to stretch?
3) does masturbation effect gains (seriously)
any wannabe/actual chiropractors/physiotherapists here?
I strained my back 2 weeks ago on a deadlift, took a few days off and went back when my back felt better. Did a few squat sets and had a huge soreness in my lower back. Couldn't even sit for 10 minutes without needing to get up
That was a little over a week ago. It feels better now but I still get a light dull pain/soreness in the white circled areas here. I really only feel it when I wake up in the morning or if I happen to really round my back while sitting or something. It's not even painful enough to interfere with my daily life but it's not something I want to try lifting again with.
Is this something I should get checked out?
>>37698930
1. Foods that fit your macros. You are not a professional, or star, college-level athlete. You are an average person who doesn't need the most cutting edge meal planning to perform your job.
2. Take a yoga class, get them yoga-gf gains
3. No, that's a meme, and if you take the yoga class advice, that's also pretty masochistic
>>37698838
Thanks boss.
How do I fuck a girl like in OP
>>37699027
Be black and have money
>>37699090
Fuck off /pol/
>>37699027
become chad
>>37698231
so right now i've been the strongest at this point in my life than i ever have but still look like a stick.
what do?
ez pz lemon squeezy
>>37698231
What do you do with a yoga mat that's dirty/smelly?
Wash it? How?
>>37699291
your strongest is too weak then because if you are actually strong, your body will look strong
stop those isolation bullshit exercies
>>37699319
Sell it on ebay next to a picture of a really hot girl using a yoga mat just like it, saying it used to be her yoga mat, but kind of sweaty and smelly now, but still usable.
>>37699344
>stop those isolation bullshit exercies
m8 i've been doing nothing but compounds
>>37699388
how much you squat / DL ?
>>37698231
What're good weights to be able to squat, deadlift, and overhead press before bothering to get into OWL?
>>37699344
>>37699401
Just from those two posts I can see you are fat as fuck
I've been doing nofap for a week now, should I just end it? I wanna fuck this girl next tuesday but idk how much nofap will help. Does it really work that well? Is it worth waiting another week?
>>37699432
Are you implying i lift less than you ? ;)
>>37699445
third post confirming you are fat as fuck
>>37699422
Just go do it. Grinding out big weight isn't what oly lifting is about.
>>37699401
squat - 35kg
dl - 63kg
I've joined a gym.
I have never been to a gym before so I can't just walk in and know what I'm doing.
I have a PT booked for friday.
If I were to go to the gym before then, what would be a worthwhile exercise to be doing? Just as a sort of, get me into it, remembering that I have no idea about good form or anything.
I'm guessing some machines?
>>37699364
That is genius
I'm at a rehab clinic for three more month, the gym only has machines and dumbells. Can i build a good base for when i'm out again?
I have wide hip bones and as I'm a DYEL fag I have something of an hourglass figure (not quite that bad but still). How do I negate this? Train obliques?
Am I ready to cut? Have currently bulked up 40 lbs, should I add another 10 lbs or cut? My hips are collecting quite a bit of fat by now, and I am pretty bored of bulking.
>>37698439
I go to a 24 hour fitness in queens. It's a weird mix of Jews and ghetto ass nogs, but it's not a bad place
I've been lifting for 1.5 months, when I tried deadlifting lmao2plates the first rep went fine, but the second and third one the bar would slip in my hand and I would end up holding it with my fingertips.
That ended up fucking my right hand up for 2 weeks, it was swolen and could barely use them. Question is how do I avoid that? Will stopping after every rep to make sure everything is right and doing it again steal my gains?
![103402[3].jpg](https://i.imgur.com/l5lvgpw.jpg "103402[3].jpg")
can someone post the ECA stack pic that has the different doses based on weight. or just one about ECA in general? Also is CLA better than ECA if I'm only overweight and not obese?
what do you call this lift where you a plate or dumell the weight straight up in front of you with straight arms till it's parallel to the floor?
>>37698439
Harbor Fitness
Brooklyn Sports Club
I only have access to 100lbs of weights. Normally I squat about 160 5x5. So, considering that I'm only gonna be lifting 2/3 of my usual weight, how many reps should I do? I was thinking 3x10, but I have no idea what I'm doing.
Pic unrelated
>>37699779
Dont do the ec stack. I tried it and it just fucks your brain up. It is literally drugs, not worth the minimal amount of weight loss
>>37699805
Front raise. Nice drawing btw
>>37698500
>>37698521
Only fatassmodes do crazy deficits of 1000-1500kcal, mainly because losing the weight is a priority.
t. Fatassmode
>>37699925
ty bby x
>>37698934
Yes. I am neither a chiropractor nor a wanna be. I just know that back problems can fuck you up for the rest of your life.
TLDR- fix it scrub
>>37698754
pullups will mainly hit lats in the back, you can complement with deadlifts with heavy weight or rows for a more balanced back
>>37699291
>>37699554
lift more then
>>37699610
what are your goals?
>>37699652
certainly, look up bodyweight or dumbbell routines
>>37699737
mixed grip or straps?
is there a video where they talk about where to put your hands on the bar for squatting, where the bar goes, and what to do to not destroy your spine while squatting?
>>37699167
how do I become chad
>>37700021
be born as chad
>>37700085
what if I'm not born a chad
I can't solve the shoulder impingement from barbell OHP in my left shoulder region. Been at this for months. It's sort of in between the shoulder, collar bone, upper trap, acromion area. It feels fine when I'm lifting but the pain crops up while I'm at work some days later.
I shrug at lockout, maintain a vertical bar path, tried lowering the weight and nothing I do fucking works. I don't have any problems with my shoulders if I quit overhead pressing. And my shoulders feel amazing from benching and rowing. I don't have access to anything but barbell. What do I do?
>>37700104
then you don't become chad
you can aim for b(eta)rad
>>37699880
Welp. I ended up doing my 5x5 workout 3x10 at 100lbs. Don't know if that did anything or not but I guess its better than nothing.
>>37699989
>>37699610 (You)
>>what are your goals?
I want upper body strength. I'm quite skinny (64kg, 5'8) and have no strength. So I'm looking for a good overall balance. I'm hoping that is what my PT will give me (I'll make sure to ask for stuff in the free weights, rather than just machines. Or is there something better to ask for?)
>>37698231
Awesome pic OP. Lift some weights when you can. Add variety to your cardio like tennis or basketball. Don't be a fag. Step it up a little bit.
What is more important for obtaining that strongman looking core, squat or deadlift? Or is there some other exercise which is better?
>>37699820
>>37699693
Thanks senpai
>>37700353
tell him to teach you the basic exercises:
Bench press, squat,lunges, overhead press , deadlift , dead hang pullups,dips and pushups.
this is pretty much all you will ever need.
>>37698231
Should i be worried about salmon mercury poisoning if eat a filet of 3 times a week or even once a day?
Also how much should my diet change between the days i'm lifting and the days i'm not. I'm clean bulking.
>>37698231
how effective would wearing wrist/ankle and vest weights be, would I get gains if I just wear them all the time and go about my average day
anyone have experience with green drink powders as a source of nutrients? they seem like a good idea on paper but I'm looking for some actual feedback. I don't really trust the opinions of websites that review/sell this kind of product. patriots powder green seems like the best product available from what I've seen, any other recommendations?
Guys. Last few weeks I haven't been to the gym, since i had to deal with so mich crap from school that I didn't get a single break.
But now i finally got time again. However I lack the dedication to get up at 6-7 in the morning and go running. I am not fat or anything. I just have the last few fat visible and if i lose that i will look really good. But how do i make myself wake up at 6-7 in the morning and go do my cardio?
>>37700403
OP here. Thanks. That's my gf. Took that pic myself last year ;P
But yh. It seems lifting is the surest way to get aesthetic so that's what I'm gonna do. Swimming is my fav cardio and I suck at basketball and tennis haha. Badminton is pretty fun though. Thanks all the same friend
I'm 71 kg 179 cm, my bodyfat is around 16% my lifts are 80 kg squat 3x5, 60 kg bench press 3x5, I want to cut about 900 calories a day for 3 weeks before I go on vacation, will I lose too much muscle from this or is okay since I'm DYEL anyways?
QUESTION: How does preworkout, more specifically caffeine, effect cardio?
What if you're out of shape?
>>37702118
I want to know this as well
>>37702116
Get enough protein and you might still gain muscle mass and lose fat. Source: One of Omars YT vids, where he used your body type as an example (newbie at around 16% bf and on a cut)
All this dude did is pull-ups. For years apparently. I imagine he looks good nude (n-no homo) and in clothes and would I be wrong to say, decently impressive to normies?
My question is, are there any health problems/dangers with just doing pull ups (with progression) solely, coupled with cardio and eating according to goals?
>>37702242
i hope you enjoy chicken legs
>>37702260
W-what if I also do dumbbell squats senpai? To level the playing field. Would I end up an improved version of that dude?
>>37702242
>no chest
I love how this thread overtook the other QTDDTOT because of pic in OP. Whoever OP is. He's a clever guy.
do I have anterior pelvic tilt? just started lifting and want to know so I can address it early
>tfw skinnyfat lanklet scoliosis pectus dyel
>>37702277
if you're going to also squat why don't you just lift like a normal person and look better than that guy in less time
>>37702277
>>37702288
>>37702299
>>37702301
yup, fixing posture is pretty easy though
>>37698231
Is there an advantage to lifting ones head off a bench while bench pressing?
Most of the guys I see doing it lift decent weight for reps
Why do I get more attention from other women when I have a girlfriend? I act the same.
>>37702307
Because he's lazy. And probs poor af
>>37702329
How? I literally look the same as him
>>37698579
Intensity doesnt mean lack of rest or "going hard", it means the percantage of your theoretical 1RM you are lifting.
I just started playing hurling and I'm constantly sore in random places (wrists/forearms, calves, plus whatever I happen to fall on or run into someone with). It's started detracting from my lifting/running during the week. Any tips for recovering quicker aside from getting good sleep or do I just need to quit bein a lil bitch?
>>37702338
you probably don't act the same.
>>37702335
not really, it's to prevent yourself from pushing your head back into the bench which can strain your neck.
are low carb diets good for clean bulking?
and are they good vs other diets?
>>37702156
>that trigger discipline though
would operate with/10
Anyways I try not to fuck around with preworkout and cardio. For me at least I will end up getting bubble guts and end up having to take a massive shit. If you want to try it go for it, I don't think there are any real adverse affects.
I'm supposed to be taking in about 1700 calories during my cut but the last few days I've been having an extremely hard time actually getting any into my body. I don't feel sick but at the same time the thought of eating anything disgusts me.
What's the absolute lowest amount of calories I should force myself to take in everyday? Maybe I should eat small meals with a ton of calories until my appetite returns?
I've never really focused on legs (bro) so I'm going to experiment until I find what works best for me, but I definitely want to include barbell squats and deadlifts.
The problem is, I'm afraid I'll fuck up my spine, knees or even my hocks for wearing wrong shoes.
> If correct form, is it even possible to fuck your body up?
> Is correct form really mostly about straight back & knees above your feet?
> What's so bad about the smith machine?
> Are lifting shoes a meme?
> Is there anything else I should keep in mind?
>>37698231
Does going commando increase test? I feel like letting the boys hang free and muh penor occasionally rubbing on the inside of my trousers would have some beneficial effects.
>>37698930
1. Pre doesn't matter at all, if you're not cutting carbs help. Post whey and creatine are always good but not essential, simple carbs to quickly replenish your glycogen and prevent flatness are also good but not on a cut.
2. However long you want, I've literally never done stretching, foam rolling or any mobility shit but I don't think it matters whether you do it right after or never
3. Can cause a very minor decrease in test that doesn't last long, not ejaculating for more than a week also slowly decreases test though. This is about as significant as fapping burning around <60 calories is if you want some perspective.
>>37702547
Look up PSMF
>>37702551
Just do the fucking lifts, you don't need to worry about anything besides doing them and going deep until you're going really have. Smith forces you into an unnatural path of movement that fucks your joints and doesn't allow your muscles to work properly for the lift.
In rest day, should I still bulk or eat at maintance?
>>37702551
Bench press literally is the only lift that kills people and you're afraid of deadlifts and squats?
>>37702733
I wanted to ask the same question
pls answer someone wiser than me and more skilled in using the oracle of delphi of our times : google
>>37702842
>>37702733
If cutting I usually eat more on lifting days and eat less on rest days.
If maintaining just same throughout week.
If bulking I overeat throughout whole week.
Been browsing for a while, looking to join a gym. What should I look out for, to tell if its a good gym?
>>37702880
Thanks bro, I was just doing that btw
>>37702657
>>37702771
I guess my concerns were kinda senseless. thanks for putting my perspective back in place.
why is making a fucking meal plan so hard to get the macros right with the calories too. What are your guys meal plans look like
I might or might not have committed statutory, she told me she was 18 but my friends tell me she's younger
Wat do
>>37702349
In your case, you can improve posture by rotating your pelvis forward more. Think about thrusting it forward a little, engage your abdominal muscles, lower back and gluten. Just a little. It doesn't require a lot. Be mindful of your posture in that regard, and adjust accordingly throughout your day.
>>37703225
Where do you live? Age of consent in most states is 16.
>>37698934
Slightly herniated disc or back strain. Get anti-inflammatories or see a real doctor. remember 3-4 aspirin at 200mg is pretty much fine as OD would be around 1200mg if I'm not mistaken.
>>37698231
I'm recovering from a sports injury to my left ankle. How can I safely still be involved with my sports activity, and not aggravate my injury?
If I eat something that weighs 20grams, is that the maximum weight I could put on from eating that?
I mean I know that different foods are calorie dense and some aren't. But even if I ate a calorie dense food, but say only 20g of it, is that the maximum weight I can put on?
Linear progression went fine on OHP until now at 52,5kg I could get the 5th rep up, what is the best way to continue now?
>>37703268
*couldn't
>>37699677
You know that bulking also involves lifting weight? You don't look like you have put on much muscle mass.
>>37698231
So, I want to become a bit stronger and have more stamina, dont really care about getting big or anything, had an eye opener a few days ago, a girl friend of mine was playfully stopping me from leaving my house though the main door(she gets super into these childish banters) and I had a hard time actually pushing her/grabbing her out of my way, took a few minutes and when I finally did I felt super exhausted, I dont think I should be that tired after measuring strength with someone who is 1.6m tall and weights about 50 kg
>>37699554
Dl 35, 63 is nothing. I've been doing SS for half year and squat 100kg, DL 135 kg. That is still nothing. Work on that!
>>37703329
For context I weight about 60kg and im about 1.75-1.80 tall
>>37703241
Dominican Republic
i've been trying to bulk for a month now and i've put on 8lbs
how much of it is likely lean muscle? very little, right?
i must be putting on fat, i think i'm starting to look gross but i have some real body image issues so i can't tell
>>37703353
>Dominican Republic
Well it sounds like you're fucked then. Do you have anything in writing (text, email, facebook, whatever) of her tell you that she's 18? No idea how they do it over there but that would probably work in your favor here in the US.
Anyone have a reliable way to get Ephedrine? I want to start an EC stack and haven't been able to find Bronkaid locally. I plan to keepchecking pharmacies, but it doesn't seem sustainable if they already don't have it.
Anyone have a reliable, cheap way to buy any form of Ephedrine online? There's plenty on ebay, but it's all much more than I'd expect to pay at a drug store.
>>37699677
Put on another 30 lbs before you cut
I can't do 5x10 for 1pl8 bench, I get to tired by the 3rd or 4th set to do a full 10 reps. but I can 5x5 1.25pl8 pretty easily. Should I just start doing lower reps and higher weight? Is trying 5x10 1pl8 dumb?
Less than 2 lbs of muscle. Stop eating so much.
>>37703355
What program are you on?
You're probably right as you know best. You probably didn't put on lean muscle mass if you haven't been working on it with a proper diet and workout regimen. If you have body image issues, yoga might be a good avenue for you. There are many health benefits to it that seem relevant to you. Cheers!
>>37700013
https://www.youtube.com/watch?v=g2tyOLvArw0
Probably retarded question but I'm starting SL today. As a skellington the app tells me to do sets of 20kg (the bar). What do I do about warm up sets? Or is that not relevant until reasonable weight?
>>37703534
for squats you can do some bodyweight squats, everything else is irrelevant until you lift some weight
>>37703442
Move to Canada, buy it in 12 packs of 50x8mg pills for $35.
>>37703565
Well yeah. I kinda feel like working a little harder for Bronkaid might be easier than moving from FL to Canada though.
Should i buy creatine?. Does it work?. Personal experience with it?
>>37703669
shits cash
>>37703483
The program I've been using is 3 days a week:
Squats 3 x 8
Bench Presses 3 x 8
Bent-Over Rows 3 x 8
Overhead Presses 3 x 8
Barbell Curls 3 x 8
with
Monday: Chinups 3xF
Wednesday: Deadlift warmup set then 1x5
Friday: Dumbell curls
I've made good progress on the amounts I've been able to lift adding 2.5 kg to the main lifts every time, but I seem to be gaining more fat than muscle.
I can't tell though I always think I look either disgustingly skinny or disgustingly fat.
I've been thinking of adding some more lifts and splitting it into upper and lower and working 6 days a week, but I don't know if this is a good idea.
>>37703552
Thanks m8
>>37703438
Not really
I think she won't do anything but I'm more worried about the parents
Wish me luck cause goddamn that girl had the nicest pair of tits I've seen
>>37698231
If i have some fat in my legs and stomach will i able to build muscle in my arms? Or to build muscles in specific body part you need to have fat there?
fat people getting thin are no better than whores stepping off the cock carousel to settle for a 'nice guy'
they've both overindulged in degeneracy. both of their sinning (her lust, his gluttony) demonstrates their irresponsibility and lack of foresight. associating with ex-fats is just like settling with a single mother
I'm gojng on a vacation for the next week to the beach and I won't have access to a gym nor any weights.
What bodyweight routine I can do to not just full rest and at least keep the gains for these days? I think just a 3 split will be okay mixed with a bit of running and swimming.
OK /fit/, I've just (re)started a modified SL5x5, doing 3x5 Deadlift, removing Squats, and some accessories.
A
>(Leg Work) 5x5
>Bench 5x5
>Row 5x5
>Lat Pulldown 3x8-12
>Facepulls 3x8-12
>Curls 3x8-12
>Lat Raises 3x8-12
B
>(Leg Work) 5x5
>OHP 5x5
>Deadlift 3x5
>DB Rows 3x8-12
>Facepulls 3x8-12
>Tricep Iso 3x8-12
>Lat Raises 3x8-12
Regarding the accessories, I'm not sure how to progress with them. I feel like I would plateau really quick with dumbbells since they only go in 5lb intervals.
So here's what I was thinking, do 3x8 at the given weight, then do 3x10-12 at the same weight, then next time go back to 3x8 but add weight. Is this a bad idea?
>>37703958
t. a virgin
>>37702620
>Pre doesn't matter at all
Pre workout nutrition is important. Why do you not want to fuel you're workout for optimal intensity, anon?
> I've literally never done stretching, foam rolling or any mobility shit
Oh, because you're retarded.
>>37703958
Oh, fuck off back to /pol/
>>37703984
>>37703984
1. go to the routine thread
2. your assistance work should always be to failure, the reason why people put a number of reps is to determine the appropriate weight. Start with a weight that you can go to failure with after 8 reps in a set. Do this until you can get 13 reps in a set, then increase weight
>>37703109
Meat, green vegetables, more vegetables, legumes and whole grains.
If you enjoy them, milk and eggs.
>>37703262
this post makes me want to blow my brains out
So I am currently cutting, and it has been going really well. However, I noticed that my boobs have gotten much smaller and less round. How do I maintain my boobs while cutting? Any tips? I have pretty small boobs as is, and I really don't want them to get smaller. They will soon look like nothing in a bikini
>>37704394
Truly, an unfortunate loss that nobody on fit will be able to tell you how to prevent, even if you could because you probably can't. This is one issue where nobody will be mad if you blame genetics. Every lean female you see on a magazine cover either has been photoshopped, enhanced her breasts, or has exceptionally preferential fat storage.
>>37704439
It will be incredibly sad to lose what little I have. I am pretty tall and having small boobs makes me look less proportional. It really bothers me that no matter what results i get from my cut and excercise, i don't feel better or more confident because of this.
>>37704545
Tough titties, get implants.
just going to post this here. 5'11 around 173 ish lbs in the morning. bf% estimates please?
I want to lose the stomach fat so I have been cutting down cals and lifting weights.
>>37704652
Plastic surgery is not natural, i would rather not get it.
>>37704801
Then your options are probably limited to hormones.
Newfag here: I'm 6'2, 188 pounds. I plan on dieting further so hopefully I'll be closer to 175 come november. What are some reasonable targets for squat/bench in the coming years? I'm in okay shape but weak as shit, assume I've never really lifted.
>>37703685
Fuck aesthetics.
Aesthetics is a byproduct. Just lift. Go for strength training, heavy lifting, and bear mode. That means your programs gonna have to change, but that's a good thing. Evolve
Will I die if I stop eating for two months?
Obesefag, can only pick between food or housing.
>>37705121
Yea you will. Maybe make better life choices
>>37705149
too late for that
how much would I have to eat per day to not die?
>>37705157
idk. 4 dollhairs?
>>37705157
if you're genuinely obese you'll be fine. don't know if you're going to have the mental fortitude for it though since you're fat to begin with
>>37705169
i don't understand
Are there any exercises to help naturally correct a 10 degree upper thoracic spine curvature? The curve is directly between my shoulder blades.
I get intense pain when standing still for longer than 10 or 20 minutes and also when I sit down in a chair without perpendicular pressure on my shoulder blades.
>>37705157
There was an article about a fat man who survived for a year just from his body fat.
You need:
Water
Essential amino acids
Essential fatty acids
Other than that, nothing else is really a requirement and only hunger and energy levels will limit you.
>>37704394
>>37704545
>Nobody has asked for pics
>>37705157
you could live off a couple of dollars a day. basically white rice. pasta and a little bit of pasta sauce. ramen. drink a gallon of water throughout the day along with like an 1/8 before a meal.
>>37705182
dollars, doll hairs, dollars
I don't expect you to afford that joke
>>37704698
anyone?
>>37705240
>>37704698
Bodyfat percentage estimates are kind of a useless measurement. What are you going to do with that information?
It looks like you have no muscle mass at all, just lift weights, do some cardio, eat better.
>>37703958
(you)
>>37704035
That is not /pol/ newfag that is just some autism and belief in a higher power
>>37699319
50/50 binager water in spray bottle. Spray let air dry.
Or you can put runnin Alcohole in a spray bottle 65% and spray and let air dry.
>>37705200
Nobody here is into females. Duh.
>>37699440
What is no fap expose to to?
>>37699445
He's a troll
>>37699677
Cut now before you go fat
>>37705213
>>37705229
Don't really have a couple of dollars a day. I've got $220 and two months until I can get back to my job
Cheapest flat I could find was $100/month and being homeless would pretty much equal being raped and murdered.
Haven't eaten in 8 days and I don't really feel much different, was wondering if I'm gonna spontaneously drop dead.
>>37705186
so fish oil supplement, can do that
easiest/cheapest way for amino acids?
>>37705414
>easiest/cheapest way for amino acids?
Eating fish would negate the need for an omega-3 supplement.
Eggs that are omega-3 enhanced would work too.
So, after my first day at the gym my biceps feel sore, and I can't extend my arm; I can't take any medicine because my liver is fucked up. Should I skip this week?
>>37705312
just trying to find out what weight would be a good weight that would give me a flat-ish stomach.
I managed to eat 3100 calories yesterday which is a giant accomplishment for me. I slept really well and I ate a lot a few hours before I went to the gym today so I felt like I had a ton of energy and today would be great. Yesterday I somehow hit my elbow on the wall getting out of the shower and didn't think much off it. Today I was feeling great but once I got a few sets into my push day my elbow popped and hurt like fuuuuck so I just went home. Ruined my whole day man. And the preworkout actaully hit me really hard today too :(
Not a question, just a blog post. Keep me in your prayers brehs
>>37705513
Don't think that an estimated bodyfat percentage will give you a meaningful answer. If I told you that you're 20%, you'll just be skinnyfat if you go down to 12%.
Started lifting again after a hiatus. Period in which I went from 153 to 132 and now I've been bulking up.
Goal: half pound/week
Eating: ~2900kcal/day (2600 on rest day)
Routine: Coolcicada's PPL
I weigh 138
Bench: 150x5
Squat: 205x3 (used to be 235x5 last year)
Deadlift: 235x5
OHP: 105x5
Bent Row: 145x5
Don't know my current bf% but I got a lot of fat on my belly and love handles (shit distrubution might be)
Do I keep bulking or should I cut?
>>37705705
sorry, it's driving me nuts. I am ridiculously small and I am aware of it but it stresses me to have so much fat cause then I will lose muscle mass when I go into cutting, but if I cut now I will be forever small and lose the little mass I've gained.
is lean bulk possible?
>6'3 volleyball player who cbs lifting properly
already had some muscle (mainly legs), but not getting substantially bigger.
Okay family here's my story
>begin cut at 200 lbs. 2 months ago
>6 feet tall
>hardcore 2lbs-per-week, gym 6 days/week, cardio 2 days/week
>keep macros up so tons of protein, eating extremely healthy
>fast forward
>now at 172.0 as of this morning (weigh self every Sunday)
>even though I look better I still look like shit
JUST
How much more do you guys think I have to cut in order to look good? Summer goal is 160 which I thought was ambitious but now I know I'm definitely gonna make it. Problem is that I'm worried that I won't look good because of my shit genetics.
Pls help/advice/encouragement
Am I gonna make it, /fit/?
>>37705982
Ain’t gonna make it though
Try your luck in porn
You’re so thirsty
All you’ll ever earn is frills
Is there any specific plus to super setting the same muscle group in a fashion where the first workout is heavy with low reps moving to a light weight workout with high reps?
Heavy Arnold Press to Light Lateral Raises
>RUN FORREST RUN
>>37698461
>tumblr pepe
Fucking get out.
Where to buy some workout equipment for home?
Alright I'm looking to get a curl bar, some weights to attach to that and some dumbbells.
I pretty much want to do every workout I can at home and leave the gym for bench, squat, and OHP.
Where is the best place to get this stuff? Are there good online sites I should try, anyone have any links, local stores I should try? I want to avoid going out so if it could get delivered that would be ideal..
>>37705790
Post a pic breh
You should look shredded at 170 and 6ft
Well I guess depending on muscle mass, at least decently fit
>>37699677
Did you leave your pecs in your other trousers?
>>37698231
>do HIIT 15-20 mins at least 4 days a week
>focus on compound lifts
>rep range 8-10
>eat high quality foods
>eat lean proteins
>avoid simple sugars and alcohol
>complex carbs in the form of whole oats and full grains are your friends in moderation
i found these things helped me shed fat and tone up.
>>37704698
>deadlifts
>squats
>bench press
>over head press
>pendlay rows
>parallel dips
>chin ups
id also throw in some HIIT or alternative cardio if i were you. you need more muscle mass. without it youll either be skinny fat or just turn plain skeletor. build your muscle and strength base then see where you wanna go. also read up on proper nutrition.
After a workout, with that "pumped" look, I pretty much have my goal body. Few hours later it's gone, sadly. How long until that becomes my normal body and should I stick to my program to achieve it or increase my weights?
How do I estimate how many calories I burn doing 20 minutes of HIIT?
What is the proper breathing technique for deadlifts?
I recently tried a PR and it honestly felt like I almost gave myself a hernia on my adonis belt. I think it's from holding my breath the whole way through = too much pressure? I see a lot of mixed results when googling
what are the pros and cons to doing lat pulldown with this type of grip?
>>37708411
A close grip works the extension function
A wider grip works the adduction function
You should do both for big lats
Don't go too wide on the wide grip or your ROM wil suffer. Also it will work the rest less
Example:
>extension
Weighted chins 3x6
>adduction
Overhand pulldowns 3x10-12
>>37708447
Or it will work the lats less*
>>37708447
>>37708455
i was mainly referring to the thumb over as apposed to under
Why does maintenance require more protein than bulking?
How much strength should I expect to lose while cutting?
>>37699677
Gotta decide for yourself. Just make sure to not get fat. You already seem like around 14-15% bf so don't overdo it.
Doing Stronglifts.. just the basic three compound A/B every second day, M/W/F.. on a cut, numbers aren't dropping. Is it too much to be doing jogging on the of days? Is that bad, should I take days of rest?
>>37698795
tfw the meme happens to you. life is good brahs
>>37702242
well it would be beneficial to vary it up a bit, if you insist on bodyweight only at least do some pushups and lunges too, and ride a bike for cardio, that would give you at least 'some' leg gains, as for health problems, not really, your erectors and glutes will be weak so be wary of that when you lift stuff irl
>>37704394
I have no idea honestly but this is a common question in certain parts of the world
https://www.youtube.com/watch?v=YeqhE3NyZf4
>>37704545
Implying small tits are bad
Im doing PPL at the moment, should I do 3x5, 5x5 or 3x10 for bench?
>>37703350
>>37703329
Lift weights, do cardio. Eat more. 60kg at your height is borderline underweight.
Christ, I didn't see this thread and went and made a thread that didn't deserve its own thread.
How do you not quit when you're hit by how hard you suck?
>be 220+ pounds for years
>finally see yourself at 219
>go buy a bunch of shit food and drink and eat most of it
>back at 223 the next morning
>start going to the gym
>still can't lift more than the bar and finish your set
>start doing cardio
>it's fine, it's fun, sprint on and off
>44 calories burnt
>only 2 and a half minutes in
I just feel like complete trash. I'm doing this because I'm sick of being trash, but how do I not get discouraged by how fucking shit I am right now? I used to be so strong, and then I just destroyed myself.
oi m8s
rate my diddy 165kg x2
>inb4 deadlift in heeled shoes: I don't care
>inb4 bar path: I can see that too
Mostly wanna know how my back looks
>>37709546
REEEEEEEE
WHY DOES IT ROTATE
>>37702242
>pull ups for years for this
Sup m8s, I've taken accuten for the past months and now my acne is gone. I have an appointment with the dermatologist in a few hours but I feel like going is a waste of time and money since she probably will tell me to take more. Should I go?
>>37709556
Are you 4 foot 11
>>37709693
If your acne is gone then there's no point
>>37700104
Then you eat PIZZA
>>37709736
No 5'7. Why?
>>37709769
You look teeny
Your back is fine though
>>37709743
My thoughts exactly, but what if I stop taking the pills and it comes back?
Anyone has had experience with this?
How long does it generally take to convince someone that eating healthy is affordable?
>>37701180
Don't worry about mercury, you'd literally have to eat about 10 pounds in a day
>>37701415
Ankle and wrists weights are bullshit and will absolutely ruin your joints. Weighted vest is alright but won't give you much more than legs gains as long as your careful you're not being hard in your knees
>>37702338
Confidence, not chasing them, you come off as more desirable
Is training grip 3 times a week too taxing on the forearms? I plan to do it on the same days as my main lifts with the "david horne beginner program"
>>37710044
https://youtu.be/R4JOTmA8Pts
>>37699155
Clearly not /pol/ you fucking fag
Feeling very sick, should I go to the gym?
After a workout, with that "pumped" look, I pretty much have my goal body. Few hours later it's gone, sadly. How long until that becomes my normal body and should I stick to my program to achieve it or increase my weights??
Man I've been trying to do PPL for like the last month and a half but I only end up going 3-5 ttimes instead of the six. What are some hypertrophy routines? i've been lifting for like 7 months and grew tired of SS/SL so none of that.
>>37709556
Back looks fine, but your hips start too low. You'll notice that when you pull, your hips shoot straight up. Your hips should be there at the start of the pull.
