Read the Sticky and ask all questions ITT
I NEED to lose fat in my gut but also need some major shoulder, neck and trap gains
How do
>>37869873
Why do all my friends only use the mashines in the gym and I lift with DB/BB? Did I fell for a meme?
>>37869997
*fall
I'm really tired
What are your favorite low calorie snacks? Been eating a lot of baby carrots during breaks at work and I'd like some variety.
what do you guys do for obliques?
obviously i do my squats and deads but they dont seem to be doing it. ive had success with weighted normal planks so i'm trying to figure out how to do weighted sides now. is there anything I can be doing?
>>37870012
celery is good too
>>37869997
Because there dumb. You should use both
>>37869964
Roid
OR
cut than slow bulk (+200 kcal)
>>37869964
Keep lifting, eat at a deficit.
>>37869997
Because they're dyel faggots.
When should I stop getting upping my weight?
>>37870045
>>37870045
Would a protein and water diet help
>>37870054
If you were on a decent training program - or you knew enough about lifting to be designing your own - you wouldn't be asking this question.
>>37869997
Because they're DYELs.
>>37870012
I like greek Yoghurt low cal high protons and decentish fat macros.
Also hard boiled eggs are pretty good snacks.
Celery good too.
Last one is a bit weaboosih but when I went to Japan they had riceballs that had mayo and tuna in side, so pretty much I do same and have them as snacks I just make sure to have low fat mayo or even replace it with low fat cream cheese and just a high ratio of tuna.
>>37869964
Before i started going to gym i did some pullups, got major shoulder gains. Do back/shoulder exercises, shrugs, eat at deficit and be consistent
Current fatty here what is a good replacement for coke, I have tried apple juice but the craving wont go away.
>>37870063
That feel when you go to a questions thread, you ask a question and you literally get the response "you don't know enough about lifting"
>>37870061
Don't eat so many useless simple carbs, get in anywhere from .5 to 1 gram of protein for the body weight you intend to be, and keep lifting. Try to improve your lifts even with a calorie deficit, and don't lift on an empty stomach
>>37870077
How about something that isn't filled with sugar? Water is good.
>>37870077
Diet soda would work. Apple juice, and juice in general is a meme when it comes to "healthiness". It's basically soda with vitamins.
>>37870093
>don't lift on an empty stomach
Why not?
>>37870108
I don't mean eat supper and go lift immediately after, but don't lift before eating a meal that day. You will have nearly no energy to improve your lifts and may even do worse than normal. You can still do cardio in a fasted state for fat loss gains, but for muscle gains training fasted is bad.
>>37870103
Okay thanks but I'm really just trying to cut out all sodas.
>>37870124
But:
http://www.leangains.com/2009/12/fasted-training-boosts-muscle-growth.html
http://greatist.com/fitness/why-you-should-exercise-on-an-empty-stomach
http://forum.bodybuilding.com/showthread.php?t=128058513
>>37870141
I'm talking from my own experience, if I lift without eating I will feel like absolute shit, and be unable to improve my lifts.
>>37870091
Look. There is no generic answer to this sort of question. Your program - which should be selected based on your goals and situation - tells you this sort of thing.
Its like asking "hey guys, when do I stop running more?" The answer is entirely based on what you're actually trying to do.
How true is it that lifting/getting fit makes you taller? I'm an ultra manlet and i would kill to be a little bit taller.
>>37870161
Unless you're below the age of 20 there is no hope.
>>37870077
try getting into tea, it worked ok for me
I would recommend starting with oolong
>>37870169
T-thanks.
Will it atleast fix my shit posture? my resting posture is shit so i'm pretty sure i can go from [spoiler]5'5[/spoiler] to [spoiler]5'6[/spoiler]
What happens if I lift but eat at a deficit? Lose weight I know but will it be like body recomp or will I lose muscle
>>37869873
I'm starting uni in the fall (engineering if it's of any relevance), I'm worried that between school and trying my best to be as sociable as possible I won't have time for the gym
Did I dun goofed guys?
Starting lifting on Monday (couldn't go this weekend; gym's cashier office only open M-F). In the meantime, I'm practicing form and trying to see if I can work out a good daily diet. Sort of new to nutrition, so I'm not sure if I'm not including vital details. Here's a log of what I ate today.
Breakfast:
Greek yogurt with walnuts and a peach.
759 calories
19.4g protein
I know the calories and protein are not balanced here. Apparently greek yogurt w/ honey has twice the calories, half the protein. Picked up regular greek yogurt as a replacement.
Lunch:
90% lean ground beef chili. 370~ calories, 35~g protein
Protein shake (recipe from friend: 2 scoops chocolate whey, banana, big scoop of peanut butter, milk). 600 Calories, 63g protein
Dinner:
8oz Grilled chicken breast w/ another peach (normally I'd eat brown rice and broccoli as sides, but my breakfast calories were too high this time). 310 calories, 51.4g protein
TOTAL:
2039 calories, 168.8g protein
I'm 5'10, 135 lbs.
>>37870193
forgot my question. Is this an acceptable diet? More, less calories/protein?
>>37870191
Put school and gains first, in that order. With good time management you'll be fine. Besides, hardly anyone has a bustling social life as a freshman at my uni.
>>37870188
You should lift either way, but yes it will fix your posture, provided you train every muscle.
Aight bros, some back story.
I started working out on 6/15/16, my stats then were
Bench 95 3x5
Squat 95 3x5
DL 135 3x5
Today is July 9th(Saturday, I worked out yesterday on Friday but a friend came over today. So I decided to ruin my SS routine and do an extra day with all 4 lifts with as much weight as I could
So I did
Squat 155 3x5
OHP 95 3x5
Bench 155 1x5 135 3x5 155 1x5
DL 255 1x4 275 1x1
Only thing I failed was the DL at 275
Do I continue from where I left off on Friday, or do I just continue from today? I wasn't supposed to work out today, but I did since I had BBQ with a friend and we got a bit drunk.
Also, how to fix anterior pelvic tilt? My ass is trying to highfive my back and my belly is kinda bulging out.
I've been doing
RDL to warm up before DLs
Stretching my hips(3 stretches)
And stomach vacuums+planks
Anything else to fix my posture quicker?
(Also, the weights at my house probably aren't accurate. They're probably 10% lighter than gym weights despite the number on their side, so you can minus 10% from any of my lifts)
What is a good bodyweight routine?
What is a good routine for a soldier?
>>37870077
try dicipline instead...
>>37870193
>2 scoops chocolate whey, banana, big scoop of peanut butter, milk
add some oats to that and you have the exact same shake that i make
you might need some more calories if you're bulking, but that really depends on your tdee
stretching routine recommendation? How many years to become gymnast-level flexible?
>>37870283
I'll have to figure out that tdee soon. What kind and how much do you put in, lad?
Should I deload if I notice shaking during any lift?
I bought my car on Wednesday so I only have about £10 to my name. I don't get paid until the end of the month. What I've been doing is just buying day passes and only doing compounds once a week, as I have doms for the rest of the week. I didn't go to the gym for 5 months and lost 50KG on my deadlift. Is this training enough for me to not have doms for when I get my full membership back?
Any recommendation for running shoes?
I want to start running on the beach, but I don't know which shoes I should look for.
>>37870375
bump for this question : i am asking that too
>>37870842
if the beach is clean: no shoes on sand is perfect
I hurt my wrist two days ago doing clean and jerk. Catching the bar after the clean pulled something.
How do I know if I need to take some action or should be less of a pussy and just ignore it?
>>37870868
Can you use the wrist for daily life shit or not? Try icing it (look up how that is done) and take some ibuprofen. See how you feel next workout
>>37870375
>>37870843
Shaking is not form breakage so no.
>>37869873
here the cheapest fruit are apples and oranges wich is better?
is it normal for someone new to experience strain on the lower back muscles during a goblet squat, with next to no strain on the quads?
im fairly new to lifting, and ive just started trying to work squats into my routine, problem is all i have is dumbbells, so i figured id try and squat 25kg that way so im at least doing some proper leg work. im going a bit lower than 90 degrees, but not so far as for the back of my legs to touch, and i think im keeping my back fairly straight.
SS without Powercleans or GSLP? (SS with Weighted Chins and dips as accessories)
>>37871030
Alternate between them, both are very good for you, in different ways (micronutrients)
I've just started lifting and I've gained about 3kg (6.6lb) in the past 3 weeks.
Is this sustainable? Is it beginner gains or just water retention from creatine?
>>37869873
how much do you jack off
Would it be feasible for me to increase my squat from 85kg to 100kg by the end of the year?
>>37869873
SQUAT in JOGGERS or SHORTS????
quick senpaitachi going to gym now
>>37871115
balls naked is the only correct answer
>>37871059
water retention from the increase in carbs and creatine yeah, but also some muscle
>>37870193
>>37870199
acceptable but you'll need more when your starting
im 5'6 and i have about 2800-300 on gym days
>>37871115
I use rugby shorts
>>37871142
same but i had a new pair of rly comfy joggers given to me yday and i wanted to wear them but scared itll stop me from going deep
>>37870015
are you doing your chin/pull ups?
replace all your curls with them if you aren't
>>37871053
Bunnp
should you do cardio everyday when on a cut?
and do you guys do a full body stretch routine every morning, and if so what is it?
Why are many full body beginner routines
AxBxAxx
BxAxBxx
instead of just AxBxAxBx?
Is that 1 rest day really gonna make a difference? I mean shit, if it does then you are already overtraining since instead of having 2 rest days you have 1, so what gives? Is it just so noobies can get slowly into working out and it doesnt seem much to them? Because I'm bored af on weekends boys.
I have very narrow shoulders, I need to broaden my frame. What are the best exercises for this ?
Can I make strength gains while on a calorie deficit? I'm not looking for any muscle mass, but strength purely.
>>37871705
It's not about specific exercises in that case, but about years of consistency. Work on your pull ups, deadlifts, bench and shoulder presses, throw in face pulls and lat raises if you'd like.
>>37871053
So you want to do something as injury prone as weighted dips rather than spend half an hour reading a book on powercleans and 2-3 sessions getting the form down?
>>37871793
Depends on few variables if beginner or early intermediate it's very possible the more advanced you get the harder it is to be done with the exception of the deadlift which seems to always shoot up when fatties lose weight probably due to better leverages.
>>37871623
No.
I do 1-2 sessions of HIIT cardio a week usually after I do my heavy squats session.
Only foam role my quads due to discomfort I get sometimes don't do much stretching so can't comment.
>>37869873
Hi /fit/. I am a 5 foot 8 manlet who currently weighs 90kg at what I calculated to be about 22% bodyfat. I am looking to lose about 5kg, I know that i need a calorie deficit and all that jazz, but I was wondering what is the best way to maintain my strength.
If it helps, my lifts at 5 reps are:
140kg squat
110kg bench
154kg deadlift
67kg OHP
I am currently on Madcow as well.
>>37871871
Read this article http://www.barbellmedicine.com/potpourri/584/ follow the macros and start incorporating HIIT
Fellow 5'7 manlet here just recently did this whilst on Texas method and went from 83 to 77 kgs lifts are almost same for 5
160 squat
107 bench
167 DL
64 OHP
Just so you know it that shit took me about 3-4 months when before as a novice I could've done it in a month but that's the price of being stronger than a newbie.
Can someone tell me if this is worth a shit as a beginner's routine?
A
Flat bench 3x6-12
Incline bench 3x6-12
OHP 3x6-12
Dips 3x6-12
B
Squats 3x6-12
Deadlifts 1x5
DB lunges 3x6-12
Romanian deadlifts 3x6-12
C
Chin-ups 3x6-12
Barbell rows 3x6-12
Barbell curls 3x6-12
Barbell shrugs 3x6-12
Facepulls 3x6-12
AxBxCxx
>>37869873
I can only workout four days a week because of work. Will this suffice if I want to lose fat?
>>37871922
Not enough squats imo but then again I respond to more squats. Go for SS or SL preferably SS since the guy literally describes everything for you and all you need to do is stick to the plan and lift.
>>37871939
Fat loss is 90% diet 10% workout bro, and yes 4 days a week are plenty.
>>37871940
I did SS for a while but my lifts aren't up to intermediate yet and I found that I was really struggling with form, so I figured adding more reps before I could advance in weight would solve form issues
>>37871668
bumping for muh question
>>37870077
Water, for fuck's sake. Have some discipline.
>>37871952
How is 6-12 reps of squat supposed to help with form?
You mean any reps between 6-12 (to failure) and progress on weight once you achieve 12 reps?
Have you read the SS wiki?
For a beginners routine try to do full body at least 2, preferably 3 times a week. If that's not possible minimum 1.5 times a week. (for example upper/lower or push/pull AxBxAxxBxAxBxx)
>>37870077
You replaced sugar with sugar. Good job.
>>37871952
Be honest here man, did you read the book? If no really do read it the guy explains everything relating to it, however I would still stick to it and if worried about form do few things 1- add some sets are lower weight at the end to just get issues down.
2- post video on the forum i'm >>37871909 and honestly the coaches there gave me so many tips and helped me perfect my form they do take their time to respond but hey it's free advice.
What are your lifts at currently, also height weight etc..?
>>37871668
It has nothing to do with over-training and more to do with the fact that you can get more out of your novice stage and 3 days seems to do the trick, also the good thing about 3 days is if life gets in the way you always have more lee-way to change days.
>>37871973
I genuinely need that extra day for rest, to have time to spend on friends and family, and most importantly to study. So it helps.
Maybe take up a sport instead? play football or tennis or do cardio on the weekends? Do the full body as prescribed for a month or two before doing one-on-one-off though, since I don't think it's very wise to do full body like that.
If you can manage AxBxAxBxA... without dying and it doesn't confuse you (since a week is odd number of days), and you don't feel overtrained, and you don't do anything else with your life, i'd say go for it.
>>37871980
Not the one who asked but is it recommendable for dehydrating fatties to drink Gatorade while at workout?
>>37871999
I started at 6' 150lbs and i'm at 180lbs now.
Squats 225lbs
Bench 190lbs
Deadlifts 295lbs
OHP 135lbs
>>37872035
I really don't do anything else in my life, at least for the next month so I could be try AxBxAxBx.
>>37872026
I don't think there would be much of difference for progressing from 3 days to 3-4days, since I'm already used to training every other day. The weekends just seem too fucking long as I'm always in the house and I can't do anything else.
>>37870068
you understand low fat means high sugar right...
sugar converts to fat in the body....
im too tired for shit like this still /fit/
>>37869873
6' 142lb Skel here,
Recently after doing dumbbell curls my muscles are no longer tense afterwards, this a good/bad thing or am I doing something wrong?
>>37871830
Yes. Also why is it so injury prone?
Best split for size and strength?
>>37872267
SS
this isn't a joke:
can roids make you bisexual because im getting boners from surprising things at the moment and i had a hard time not looking at my friends ass at the gym?
>>37872222
Sweet quads, because it's easy to slip up dips and fuck up your sternum or shoulders especially if fatigued.
>>37872128
Maybe if you read the actual ingredients of your local brands rather than act like a jaded retard it would help.
>>37870145
>own experience
Then don't lift without eating.
Stop asking stupid questions
What carbs can I slow cook and then box up in the fridge? I'm tired of rice.
>>37872520
He was answering someone else though.
>>37872553
I heard that potatoes can be cooked in them I would play around with normal and sweet potatoes, I don't have a slow cooker but I do box up baked potatoes for pretty much whole work week after making a batch in the oven.
>>37872581
>I heard that potatoes can be cooked in them
why bother slow cooking them when you can just boil them for 20mins.
millenials, why?
I workout every second day. My calculated protein intake is 140mg. Is it necessary to get this amount even during the rest (non-workout) day?
>>37872697
140g
yes you grow when you rest too
/fit/ pls respond >>37871041
>>37872697
>140mg
milligrams lol
Do cashews and peanuts make complete protein together?
I'm about to cut and I have some questions about IF.
Do I have to take a full fast day each week? I have read that I can break my fast at noon and stop eating at 8pm and that will be enough, but how long does it really take the body to reach ketosis? What is the upper limit on time spent in ketosis before I start burning more muscle than fat? Should I have a caloric maintenance on lift days then a deficit on rest days? What if I work out 5 days a week?
can i gain 3kg of muscle in 1 month?, or is it impossible?
my shoulders are underdeveloped and i hate eating
Don't have a power/squat rack/any rack
Only smith machine/dumbells/barbell.
Should I use the smith machine for squats/bench press?
>>37872128
Relax. I'm keto and I eat this shit all the time.
I'm close to ottermode but suffer from gender dysphoria, of which I'm going to sort out soon. I enjoy lifting but don't want to get any bigger. Best routine for this? maybe cut down to 1x a week?
>>37873222
stats and send me ass in thong
>>37872867
clean the weight and do frontsquats
those plus deadlifts and hip extensions will build a good lower body
I'd do OHP+ DB bench until you can invest in a rack
What's a good calisthenics schedule that will work mainly upper body?
>>37869873
Does lifting really make you buffer?
Best flavour of whey? Considering getting the MyProtein Mocha or Strawberries and Cream next
>>37873246
Stats are: 1pl8 squat, 75kg DL, 45kg bench. Been lifting around 10 months at home using dumbbells as the gym nearby is a 45 minute walk and £40 a month
In this routine why are dips 3x10? Shouldnt they be 2x5,1x5+? Or at least 3x5 or 2x8?
Is it okay to swim if I have a slight shoulder injury? It doesn't hurt while swimming but I doubt it's helping the injury heal
Is slow bulking a meme?
![pDSP1-13061604dt[1].jpg](https://i.imgur.com/kV5sQEt.jpg "pDSP1-13061604dt[1].jpg")
I have a sketchy rack setup, and I was wondering if the Buff Dude's wood rack is a good option? Or should I spend the extra money on a metal rack?
Current 'rack'
>>37873921
No, quite possible
>>37873867
Movement can help the injury to heal cause of higher blood flow etc.
>>37873860
Cause they use it as an assitance excercise to the bench press; you could change it with the Bench and then do 3x5 and 3x10 for the BP.
>>37873432
Chin ups, Pull ups;Handstands (push ups), Push ups (one armed)
Dips
Some Squats and hip bridges for Leg health
>>37872834
Yes, quite possible.
Search for a good shoulder routine, use it and drink some shake, if you hate eating so much.
>>37872824
you can do a full fast day, but i like a constand 16-8 or 18-6 window more: Eat some calories after you liftest, but don't get over maintance.
>>37871136
Weight?
>>37874097
So should dips still progress with +1 kg per workout?
Is there any reason to do hypertrophy work when cutting? Excuse my broscience but wont you just break down muscle you can't build up again since you're on a caloric deficit?
>>37869873
grill here how do you guys masturbate with the hand calluses i cut up my own arm just showering.
>>37874189
L O N D O N
>>37869873
Does anyone that bodyweight routine that's divided into weeks with pullups pushups crunches swimming and running? it had something to do with the army, like ranger routine or marine or something like that
Okay guys, my arms are skelleton tier weak. Should I hit them twice a week?
Do all dudes here on /fit/ shave their whole body?
All I see in CBT threads are hairless bodies.
How do you measure body fat %? I own a caliper but different scales give me widely different results and it's difficult to take fold measurements on the back or back of arms. I estimate based off of pics that i'm about 12% currently, and i'd like to get on a routine of bulking and cutting between 10 and 15.
pls help
>>37874183
hormone release and the body is losing that, what it doesn't need. No working out while cutting and it will use muscle mass.
You shouldn't work out like a maniac, but a bit lighter and enough protein before and after to preserve muscle.
>>37874141
First get 3x10 quality reps, and then try to reduce rest time a bit, so you can add quite a bit weight.
It's an assistance excercise, so don't invest to much in doing them heavy.
Controlled, slow, injuryfree.
Does anyone have some recommendations for activities on rest days?
>>37874254
definitely, but don't forget you need at least 48 hours between every seance
>>37874436
slow cardio like walking or light swimming
do barbell rows work shoulders?
>move back and bicep day to right before chest day
>do barbell rows and chinups
>in 24 hours i do bench press
>bench press is now more difficult
should i add a rest day?
>>37874183
catabolism will be limited during a calorie deficit if protein intake is correct and muscles are needed/used
Is it fine if i'm 20-30 grams over my protein macros, and about 40-50 grams below my carb macros every day? I can't seem to hit my carb macros, sometimes I do but I think the majority of times I don't, somehow manage to hit my fats and surpass my protein macros most of the time, trying to clean bulk at the moment, don't want to gain too much fat so I'm on a 500cal surplus.
>>37869964
does a teaspoon of coconut oil every mornin kill fat?
>>37874482
you're probably just tired, posterior delt is the only activated part of the shoulders during bb row, get your 8h of sleep and eat correctly, drinking more water might help too ofc
>>37874513
ditch coconut oil, and use olive oil instead
If you're doing SS, this is your daily reminder that you should read the book and do accessories on rest days if don't want to get memed on
>>37874567
in that case, why wouldn't you just do ICF 5x5? It contains all the accessory work you need, albeit longer workouts.
>>37874607
all you need is a base, then you define what accessory work feels best for you. Following a program on accessory works is kinda dumb desu, tho it can give you and idea but I like to change accessory work every week or so
>>37874607
because 5x5 is worse than 3x5 in that format
ICF has too many accessories all piled into each session rather than strategically placed or each accessory progressively introduced
>but how would I do that?
read the book
although I don't agree with >>37874567 about doing accessories on rest days. some particular accessories can be put then but for the most part should be placed on workout days, so you can actually rest on rest days.
>>37874189
use nivea cream for hand and use some lube if the fingers are too rought( it worked with my ex)
we(male) don't have this issue we use the skin of the shaft if the hand feel incomfortable but that don't happen often
>>37874673
The book explains how to do some accessories but has fuck all about how to program them in, pretty much just telling you not to.
>>37874436
walking or go to the swimming pool
>>37874695
you can read the TM books by Laseck which go into more detail about it and the advice can be applied to SS
>>37874507
a-anyone?
>>37874507
yes that's fine. carbs are mainly just for energy so as long as you're not getting zero carbs you're fine.
most important is hitting your protein and calorie requirements.
>>37874865
thanks
for chinups, do i just do them until failure, and then do some negatives until failure? i can only do 5 full chinups right now
Struggling to add weight to my bench already, only on my third month of lifting. Wat do
Do I need specific lifting shoes? If so, what are some good ones?
1) Is there really negative calories foods? i.e it takes more energy to digest and process than it gives.
2) What is a good beginner HIIT routine in a gym?
Mates,
Have a rowing machine and dumbbells. What's a non-meme dumbbell set I can do that isn't redundant with the rower?
Fitfu for your troubles.
How the fuck do you run? Serious question.
I can't get the rhythm down, figure out the movement of the energy. I'm flat footed as all fuck, no arch and the energy tends to terminate in my shins instead of travelling up to my ass and dispersing.
So how do you run properly and sustain it without this pain? How should your feet land, how long of a stride, do I need to move my legs further apart?
>>37875233
fix your form
>>37875285
Chuck Taylors, they're like 40 bucks online
I have a set of dumbbells and 35kg in plates (4*5kg, 4*2.5kg, 4*1.25kg). How can I train my pecs if I want to work out at home and without a spotter?
I'm 124 and 5'10. My goal is 160lbs. Tomorrow, I'm starting SL 5x5. The dieting part of being /fit/ is tricky for me since I'm not used to eating to big (obviously). My question is this: is the GOMAD diet plan something I should consider, or should I look for alternatives? I read the sticky and I'm still a little overwhelmed.
Thank you so much in advance.
>>37875809
no need to go full GOMAD, although you seem very underweight and should definitely do something to increase calories, and milk is very calorie dense, nutritious, tastey and easy to mix with other flavours. perhaps doing a quarter GOMAD for a week, then half for another, and keep increasing.
you might not care but I would highly suggest SS rather than SL, and replace the PC with 3x5 DL @ 70-80% of your 1x5 weight if you can't/don't want to learn PC
good luck senpai
>>37875754
floor press/flyes, push-ups
>>37875554
theres loads of picture guides online, but to summarise
>upright posture
>relaxed shoulders
>midfoot striking
>smaller, tighter strides
>try not to do a plodding run
>don't be heavy
>>37875456
most routines will be memey, since anyone who seriously wants to train needs more equipment.
for the most part just do a similar fullbody routine but with a dumbell counterparts - possibly doing more exercises since the weight won't be as heavy/taxing.
>>37875422
>Is there really negative calories foods? i.e it takes more energy to digest and process than it gives.
anything very high in water content will be like that - this doesn't mean eating it will make you lose weight, per se.
you're just as good drinking a tall glass of water and will accomplish the same thing.
>What is a good HIIT routine in a gym
20 secs on, 40 secs off, repeat 10-15 times
increase 'on' and decrease 'off' or add more sets according to your needs
i want to get fit. i read the sticky but i didnt understand if i should lose weight first, then starting gaining muscle or gain, then lose weight.
also what is a good overall workout shoe?
>>37870190
also wondering this
>>37875893
Yeah, I'm underweight. When I discovered that last week, I knew I had start doing something about it.
Great, GOMAD seems easier to follow than other diets. I just wanted to make sure it wasn't just one person saying it's good.
>you might not care but I would highly suggest SS rather than SL
I absolutely do care and thank you for the advice, but why the recommendation?
>>37875955
theres a few reasons
>5x5 volume 3x/week results in higher chance of over training and lighter weights used for no good payoff
>rows are not a replacement for PC - you should do a floor pull (i.e. deadlift/variant) every day, as you would squat or press
>other nuanced progression schemes/suggestions from each creator, though easily overlooked/remedied
essentially one is made by a well respected (generally), highly experienced (40+ years coaching and owns his own gym), educated man who can deadlift 500lbs+ at 60 years old
the other was made by a guy who looked at SS and decided to repackage it and did a poor job.
if I'm too small to cut and too fat to bulk, shall I just lean bulk for 6 months
>>37876019
Ahh, okay. I guess the way SL was presented to me was a lot simpler, and therefore more alluring to a beginner. I should have done a little more research on SS instead sticking to the first routine that looked pretty. This is a learning process for me.
Thank you again for the advice! Looks like I'm going to have to spend all day today learning a new workout routine.
One last question:
What did you mean by " replace the PC with 3x5 DL @ 70-80% of your 1x5 weight if you can't/don't want to learn PC" ? All I understood was PC=Power Clean, DL=Deadlift, 3x5=Sets/Reps.
>>37876114
dw m8 you'll definitely go far with your attitude
and the replacement is just for those people who avoid SS since they're afraid of the PC, so they'll do SL instead.
standard SS is:
A
Squat 3x5
Bench 3x5
PC 5x3
B
Squat 3x5
Overhead Press 3x5
DL 1x5
AxBxAxx
BxAxBxx
but if you can't do PC (which maybe you shouldn't depending on your bone strength/density), you shouldn't do what SL suggests and replace it with a row.
you should still do a floor pull, which I would suggest doing 3x5 DL, using 70-80% of the weight you used on workout B
feel free to ask any questions lad im just here shit posting for the rest of the night
Why is it bad to work out 5 days a week? I lift so little weight and I enjoy lifting so why not?
>>37874030
I wouldn't recommend wood. Better to get a metal rack and some plywood to bolt it to.
>>37874293
Waist measurements and the mirror. All you need.
>>37875180
Set a timer and do as many as you can within, say, 10 minutes. That might be single reps for you right now, but you'll get better.
>>37875285
>need
Not exactly, but they're damn nice to have. Wei-Rui/Adidas Power Perfect/Adipower/Romaleo.
>>37876216
Depends on what you're doing and why you're doing it.
thoughts on protein bars (yes/no why)?
>>37876222
The anon who asked about lifting 5 days a week here.Mainly just doing it to lose weight and have fun. Is it still alright?
>>37876246
If those are your goals, and if what you're doing is accomplishing your goals, sure.
>>37876238
Overpriced, but usable.
>>37876280
Okay thanks.
>>37871041
do goblet squats those are difficult to fuck up and will correct your form for barbell squats.
Why is it okay to do crunches and planks everyday to make core gains? Like why does that area of the body need a little less rest than the others.
If I'm doing upper lower split do you have to do 2 on 1 off. It would be easier for my schedule to do sunday, Monday, wednesday, Friday
>>37876215
>and the replacement is just for those people who avoid SS since they're afraid of the PC
Yeah, I never heard of the workout and just searched it up. It looks dangerous (probably isn't though). Since I'll be in phase 1 of SS for the next 3 week at least, I don't really have to worry about that since PC comes in phase 2. I'm sure I'll be more confident in my capabilities at that point and do PC.
>feel free to ask any questions lad im just here shit posting for the rest of the night
Awesome! You've already boosted my confidence, You're a big help.
Is the squat in SS like the barbell squat in SL? I assume it isn't since the SS program doesn't specify barbell.
Do curls in GSLP progress like the main lifts (+1 kg every workout) or slower?
So, how much exercise is required to lose / keep off weight on a daily basis? I googled it, and Mayo Clinic says 300 minutes (5 hours) a week. Would you guys say that's accurate, or a bit of overkill.
>>37876405
>It looks dangerous (probably isn't though).
yeah, not inherently dangerous. it's easy to learn though people generally don't want to make the effort.
>Awesome! You've already boosted my confidence, You're a big help.
I'm glad mate - I'm more than happy to help anyone that wants to help themselves. your gonna make it
>Is the squat in SS like the barbell squat in SL?
yeah barbell back squat - all the main lifts are barbell. lowbar is suggested though for your needs I would do which ever is most comfortable.
Just started going to the gym, gonna be doing SS for a while until whenever I need to move off from it.
My problem is I have absolutely no lifting experience whatsoever and I'm not too confident in just going ahead and starting squats and deadlifts. I'm afraid I'm gonna fuck my shit up. Am I just overthinking it or should I see about getting a PT for a day to show me the ropes and work out kinks? Or maybe just watch a shit ton of videos on proper form, because thats where I'm worried.
So why do people talk about not jacking off , how does this hurt lifting exactly?
>>37876707
I would do a mix of both. Looking up videos of proper form, and if there's a PT at the gym, just ask for a form check. They're usually cool about it and wont even charge. Their main goal is no injuries at their gym, so they'll point out any fuckups.
>>37876800
its a meme
although porn addiction and staying in your room to masterbate 10x a day does have an effect on everything you do
>>37876707
>watch a couple good form videos
>record your form and review each set
>post form checks on here for advice
perfecting form is an on going process for the most part
the thing about PT's is that a lot are under-qualified and don't know what they're talking about so its basically a gamble
>>37876438
weight loss is burning more calories than you take in. exercise itself doesn't cause you to lose weight.
>>37876422
accessories don't have to progress linearly like the main lifts. increase in reps/weight when you can or every couple of weeks.
>>37876378
that's totally fine and even preferred by some people if they want to do a heavy second lower session since theres a rest day before and after.
>>37876364
that's not exactly the case
the general rule is smaller muscles fatigue quicker and also recover quicker. your core is comprised of various small muscles.
also planks and crunches are difficult to progressively train/weight properly and are done with higher reps, i.e. you won't see someone doing crunches with 300lbs on their chest.
>>37876035
yeah thats fine.
>>37875895
>i read the sticky but i didnt understand if i should lose weight first, then starting gaining muscle or gain, then lose weight.
if you feel too fat, lose weight
if you don't, eat in a surplus. keep in mind novices don't need to be in a surplus to easily gain muscle/strength.
>>37870190
its case to case, though generally if you're working out and eating sufficient protein, you won't lose muscle. the deeper you are in a caloric deficit the more you're risking losing muscle though.
>>37876954
Ahhh and ya I can see that , I have had days where most of it was just that lol, thank you
Is 8 sets of 5 for deadlifts too much volume?
>>37876847
>>37876954
I guess I can do both of those. I can at least do the first session on my own with no weights on the bar and see how it goes. I have a little faith in the PTs at this gym since its primarily a strength training gym and the owner is accomplished as fuck.
That said I'd rather not drop bucks if I don't have to, $50 for an hour solo
>>37872043
drink water, you stupid fat fucking idiot
How do you get started on HIIT? I tried a couple of times and get get a rhythm going that doesn't feel like shit or fails early because of overstraing
I am 6' 5", 2 months into lifting and I haven't been able to increase my bench since my first week. Everything else is going up but bench. I've been doing a lot better with dumbbell press, so would it be okay to completely switch over and forget the barbell?
Is keto WAY better to lose fat or is it not worth the hassle? Just go in a deficit?
>>37877209
5-10 minute easy warmup, 5-8 intervals, 20 seconds very very hard, 1:40 easy, rowing machine, Airdyne, prowler, sled, or battle ropes, 1-2x/week.
>>37877414
Most likely started too heavy. But do what you want.
stretch or not stretch?
>>37876305
thats the squat im doing though
I am new to lifting, took me a while to build up enough confidence to play in the squat rack with the big boys.
So I'm doing about 10-15 on a squat and my knee starts feeling kind of funky,so I go out and buy a knee support. It's helped but it still doesn't feel right, should I use a lower weight?
warm up of 5 is fine, doing 5x5
My right bicep is bigger than my left bicep. Anyone got some advice/experiences they want to share?
>>37877745
Make sure your form is correct. Don't just lower yourself by bending your knees, pretend you're going to sit down.
Form is everything.
>quick question for /fit/
>when you're recovering aren't you burning more calories/loosing fat because your body is repairing itself?
>like if you work out for the week, wont you burn calories trying to recover/rest etcc.. it costs energy to lift weights and recover
>what do you think?
>>37877867
thanks I'll keep an eye out
>>37877847
Use dumbell exercises instead of barbell. Push the weaker one farther, it'll catch mostly
>>37877891
You're welcome. This video helped me with a similar problem, you might want to check it out https://www.youtube.com/watch?v=nEQQle9-0NA
Are there any exercises to help naturally correct and/or help prevent pain from 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.
Any fast&easy snack ideas for a skelly looking to get a normal weight going?
I'm handling the three meals, but I want to incorporate a few snacking sessions in there as well. I know about nuts and dried fruit, but what else would you recommend?
Fit have you guys been with a niggress before
>>37878175
Yes and it was amazing. She wasn't an American black girl though, she was born in Africa, lived in France then moved here when she was like 13 or something.
how do I avoid getting callus?
there's some marks in my palm below my fingers and I think if I keep doing all the same, I'm gonna get them
>>37877606
Not way better, but for me the level of satiety at a deficit is greater. Plus, I love meat and basically everything you're supposed to eat on it.
>>37878351
Wear gloves? Calluses aren't really a bad thing anon.
>>37878374
really?
dont they hurt n shit?
then I'm not afraid
Does sleeping on the floor fixes bad posture? I have minor APT and hoping this would straighten out my back.
What are some solid serratus anterior exercises?
Do tricep extensions also work the serratus anterior?
>>37878418
Course not, they prevent your skin from getting actually hurt, just don't peel them or something dumb
>>37878502
Also I already do push up plus so anything else besides that if possible
>>37870077
water and gum
Hi /fit,
I'm back after my last two failed attempts, but I only lurked here before.
Somehow i managed to get even fatter.
220lb
5ft 9 in
I feel like shit and I know I'm disgusting. Now I found a new fitness center in the town I live now.
I will try it again, because I hate myself for giving up every time I get reminded of it.
Will I make it bros? Any advice for someone who wants to correct one of his biggest mistakes?
btw is SS still a meme?
>>37878418
It might hurt initially when developing the callus (such as when playing guitar), but after it makes it easier since you have a thick layer of skin protecting the soft tissue underneath.
>>37878583
I have no advice for you, but I can assure you one thing : We're gonna make it brah
Has anyone used the Starting Strength IOS app? Worth it? Opinions?
i like all pro's, does it suck dick for a beginner?
and for you non autists, should i just not give a fuck and stick with it because i already started, am a beginner, and like it or am i literally retarded
not that those are mutually exclusive because I'm fucking retarded but yeah
How do you guys change the amount of calories for the days you dont train? (on a bulk)
Are bodyweight exercises a decent replacement for weight lifting if i cant afford/dont want any weights or gym membership?
I'm starting my getting /fit/ journey tomorrow
It's time
>>37878583
>fatter
>fitness center
You do know weight loss is 90% diet, right?
>>37879493
No, but they're infinitely better than nothing.
>>37879510
Stick to your diet and routine. Don't you dare skip or cheat.
>>37879510
>Good luck doggie! Remember to regulate your diet depending on what you're trying to achieve!
>>37878583
keep track of your calories and macros breh
>>37879573
>tfw trying to hit macros on a harsh cut
Ergh
>>37874254
Y E S
E
S
Lost 38 lbs. so far from around 205 lbs to 166 lbs. My goal is 160 lbs. I'm 6' tall btw.
Is it all good to go on maintenance once I hit 160 lbs? Like I count calories now and I'm only eating 1260 cal, but maintenance is probably gonna be 2000+ I assume.
>>37879616
Depends on your goals and bf%. If you're happy with where you're at, eat maintenance. Otherwise keeping cutting and lifting or start bulking.
Can someone explain pic related? Two big macs a day, but only weight 185 at 6'2". Walks (he says) 10 miles a day.
Would he be fit? Could he just be carrying it well because he's so tall?
>>37879625
I cut 40 lbs. and at this point the only reason to continue is for abs, which I'm far from. I have shit genetics so I have wide hips and a hunched back/neck.
If I go down any lower I fear I'll look like shit, and I'll have to do another entire cycle of bulking/cutting to look good anyway. Also I work out every day and haven't lost any muscle. Excellent macros too.
I probably sound like a tremendous faggot who can't make up his mind but I have seen VERY few 6-feet tall guys cut down THIS much and want to keep going.
>>37879587
nigga i mean don't get 5000% of your calories from fat dawg
keep track of macros =/= hit your dream percentage
Going to gym. What do?
s-sorry
>>37879652
You can lose weight eating cake if you want, unless we know what he eats on top of the 2 big macs, the information is useless to determine anything.
I can squat and bridge my way to datass, but what can I do to get bigger tiddies?
>>37879889
Bench and overhead press
In goal body threads I see "this body is attainable naturally in 3 years with consistent training and proper diet".
What exactly is a "proper diet" in this context?
Is it simply hitting macros and micros consistently or eating clean 100% or what else does this mean?
>>37880078
Macros, no cheats, staying at proper calorie intake for bulk/cut to optimum degree for your height and the weight goal. Stuff like that
I just recently got back into lifting, and I'm having the same problem as before, I stay sore for WAY too long after I lift, like 2-3 days. Do i need more calories in general or more protein? What can I do to fix this
>>37880132
Height/weight, lift stats, and how much protein to you get in a day?
>>37880132
start pinning
>>37880153
>>37880132
6'0'' 160 lbs skinnyfat
Bench 3x6 135
Squat 3x5 190
I only started counting macros this past week because I was lazy and convinced myself it wasn't important, but I've been getting about 120g protein a day.
>>37869873
Currently on my 8th month into stronglifts. I started everything on bar and followed the program religious for 6.5 months but for the last months I seemed to haven stalled especially on the press. Im I ready for an intermediate program? Currently looking at BillStars 5x5 linear version for intermediates.
Any thoughts? pls no bully
I'm 180, 5'11 and about 13-14% bf. I'm cutting at -750 cals while eating a tin of protein. Is it safe to do a psmf once a week in addition?
>>37870136
Take it one step at a time you dumb. Any and all soda you have in your house dump them out and go to the store tomorrow and bye nothing but diet. In a month or so start buying cases of water and make it your mission to at least drink one bottle a day. Now in the following weeks instead of buying 2 more packs of diet soda buy two extra packz of water. Slowly cut down to youre only buying one pack or one 2L of your favorite diet soda.
Eventually youll lose interest in the soda and wil start drinking more water. Also discipline. Dont worry youll make it
How do I eat more calories , /fit/
I'm a skelletor and no matter how full I get I never seem to reach my calorie goal.
How can I eat more without feeling like throwing up ;-;
>>37870278
Read the sticky and under exercises there should be one called built like a badass. Pretty damn good
>>37871115
If in shorts get some quality short shorts to show off them legs. Joggers look good as hell as if you got an ass. I got an ass.
>>37880458
yes move on
>>37874276
Yes once you start getting gains youll hate having body hair. Personally I find back hair, thigh hair, leg hair, pubic hair and chest hair disgusting af.
>>37875180
Invest in a belt. Cheapest one on amazon is 13+shipping.
