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So I tried squats for the first time the other day, I can't even do one plate. I can do two plates on the smith machine, so apparently I just have fucking zero stabilizer muscles whatsoever. What do?
Do I just suck it up and squat 25's like a faggot, or are there other exercises I can/should do first to build up stabilizers?
>>35201306
Suck it up, princess.
The smith machine is just plain easier, leaving aside any stuff about stabiliser muscles. It's also usually a lot lighter than an oly bar.
what does lmao1pl8 mean
I have a hard time gaining weight.
I'm trying to do it clean but a friend told me that if it's really that difficult for me I should add a little bit of dirty bulk.
Would you agree?
Also, there are protein powders like muscle milk gainer. (Muscle milk's stats are shit, but I assume other brands have the same thing)
Would these help out or are they a meme?
Please provide general bulking tips.
>inb4 eat more
45 pounds on each side.
Assuming a 45 pound bar as well.
So lmao1pl8 is 135lbs.
Then lmao2pl8 would be 2 plates on each side.
2*45 = 90
90 + 135 = 225
What are some additional exercises I can do to improve my OHP on off days? It's a joke compared to my other lifts. 85 lbs and I keep falling.
>>35201369
thanks senpai
>>35201357
Cottage cheese before bed
>>35201357
Eat more ya useless cunt
I need so diet tips... What sort of shit should I really be eating to lose weight cause right now I live on chicken and salad, I'm not really overweight, but I could stand to lose some. Been working arms hard and just starting to see results. I'm going to step it up and really focus on this now that all my assessments are done. What sorta shit do you eat? Legit doesnt have to taste good I really dont care.
Danke
>>35201357
Clean and dirty bulk are just in reference to the amount of calories of TDEE you eat. More than 500 I think is considered a dirty bulk because you tend to put on more fat compared to 200 calories over.
>>35201406
Some*
>>35201406
Beef, chicken, fish. High fiber vegetables. I do a lot of shit from keto without being on it. Brussel sprouts are king, as is cauliflower. Fish is huge and should be eaten plenty. Do a more well rounded workout too than just arms. SS or SL is my recommendation.
Fat fuck here, I'm about a month in my diet + going to the gym. I already feel slimmer and look slimmer too. I'm gonna make it guys.
Hurt my back a year ago
>Concentric annular tear and disc degeneration in L5-S1
Doc told me to stop lifting (I've been lifting for 6-7 back then). So I did.
Now my back hurts even more and my shoulder is more fucked up than it was.
Should I go back to lifting?
1) How heavy is the bar which is shorter than the Olympic bar but is very thick?
2) How do I know if I have a big butt or just lordosis?
3) Did the girl I saw in the morning laugh at me or smile?
>>35201306
Can a body effectively build strength in some muscle groups while building mass in other muscle groups? For example, building strength for legs, chest, and back, but building mass (perhaps at the expense of strength) across the arms, delts, and possibly upper traps?
Would you just train 3 or 5X5 for the lifts for strength, and some hypertrophy 5X8-12 with multiple varieties for the arm stuff?
Pic unrelated
>>35201551
1) 25lbs if i'm not mistaken
2) squeeze your butt. does it feel phat/juicy?
3) >breh
I'm doing ICF 3x5 and decided to do 10 sets of 2 chinups and 5x5 pushups daily. would that benefit me or not? I see that Greyskull does chinups everyday.
>>35201357
It's easy man. You need more calories. I gained 20 lbs in the last 3 months. It takes 2k calories per day in surplus to build 1 lb of mass. You can gain clean mass by controlling your macro ratios and lifting heavy. Start with 3.5k calories per day with a 30/30/40 ratio for your macros. I use truenutrition to buy protein in bulk. Break down your intake and track it daily. I use a google doc which is better than myfitnesspal because it takes me forever to input what I normally eat in that fucking thing.
>>35201583
Correction, 2k calories per day for 1 week to build 1 lb of mass.
>>35201557
The tragedy is that she's pregnant again? They're all looking at her stomach.
>>35201583
>It takes 2k calories per day in surplus to build 1 lb of mass
lad...
Do you guys shave off your butt/upper thigh and foot hair? It is so fucking uncomfortable when I'm sitting for extended periods of time or when I'm wearing socks all day. It also sucks when I go bike riding or want to wear compression undies. It feels like the hair is being pulled. I trim mine down and don't really give a shit how it looks because it feels so bad. Anybody else do something like that?
>>35201705
i trim my legs short, trim my pubes, shave clean my balls, trim my chest and front short (except happy trail), shave clean my ass and taint, leave my arms and leave my feet
>>35201777
At least I'm not completely alone in it.
>>35201443
Im right there with you bro, about to throw out some jeans that didnt fit me at all a month ago but decided to test them one more time, perfect fit. Feels so good
In Stronglift 5x6 can i substitute normal squats with sumosquats? This goes with deadlift aswell.
I don't got the flexibility to do normal squats, but i can do sumosquats quite good. So should i just stick to sumo squats or start from the beginning with normal squats.
Help me fit!
>>35201961
How about you fucking stretch to get said mobility?
>>35201961
Honestly there isn't much point in doing the lifts if you don't have the flexibility in the first place, after every workout really focus on stretching your hamstrings, ankles, hips, adductors and abductors. Even when you're sitting down watching TV or someshit clasp your feet together and push down on your knees, it shouldn't take long.
>>35201557
The whole strength vs hypertrophy thing is kind of complete bullshit, you can get stronger on sets of 15 and you can grow on sets of 3. The sticky covers most of this, man.
My Ex GF fucked me pretty badly after 3 years of a good relationship. I broke up with her and she didn't care, so I went around and slept with a few girls that and I feel absolutely terrible.
She asked for us to meet up the other night, like a idiot I did and like a idiot we fucked. It was actually a really good night. Part of me still wants to get back with her but she really was so blase about what she did to me and only gave a half assed apology.
Should I just try and move on or salvage what could be a potential life long relationship
>>35201988
Move on. You won't care about her eventually. Don't fuck up and go back to her. Delete her from everything and don't talk to her friends. Cut her from your life and feel better about yourself. Just accept that shes gone and you'll get over it faster. The relationship won't ever be the same. Don't sell yourself on it.
>>35201575
>asking silly questions while still on a beginner's routine
whatever, just don't do weighted.
5x5 pushups don't even count as a warmup.
I like going nuts on the weekend with booze and salt. Will I die having 2 designated soup days during the week? Lost 20 pounds so far by simply counting calories. Now I'm plateauing on the weight loss a bit. Trying to cut back on my bitch tits.
How do you cure insomnia? I dont want to use sleeping pills anymore but i cant sleep without them
>>35201306
where can I get cheap pygeum in Australia?
>>35201306
What is the best age for a male? I keep hearing 25-30 but why is this?
how the fuck do i tell when i need to cut?
Rate my fuccboi beginner routine:
Day one: 5 sets of 40 reps dumbbell chest presses (25 lbs each), and 5 sets of 20 squats with 25 lb backpack
Day two: 5 sets of 10 curls with 25 lb dumbbells, 5 sets of 15 elevated sit-ups (sitting on a ottoman, feet under couch) with 25 lb backpack touching ground and coming back up, back straight
Day three: 5 sets of 20 dips (weighted 50 lb)
Rinse and repeat.
is it bad to run on sand?
>>35202292
No if you have socks + sandals
>>35202373
uggh no. only sandals.
>>35202292
You'll get sandfoot. Don't make the same mistake I did anon.
>>35202380
what's sandfoot?
What's a good arrangement of warm-up sets for 160kg deadlift?
>>35202377
>only sandals.
Do you really want to get sandfoot? Dude...
>>35202410
160 for sets of 5?
60, 3x5
100, 2x5
120, 1x5
140, 1x3
150, 1x2
Would the Over-head Dumb Bell Press help to imrpove my push-ups? I feel like it's my shoulders that need the most improvement.
>>35202717
one question.
why are you trying to improve your push-ups?
dips and bench press would help more directly, but ohps are awesome and you should do them anyway. also, try using a bar.
>>35202732
Because I'm in the Army and I want increase the number of push-ups I can do. I thought benching 80lb db's would help and it do - but only chest and tris. I got tired at 30 because my shoulders were about to give.
>>35202744
bench and press a LOT more weight, work up your 5s and 3s, and keep doing more and more pushups.
that's how you'd do for running, if you were training for a race. develop strength first, then leverage it into strength/endurance.
>>35202273
new routine.
get a job, join a gym.
So I've been cutting for a while now and have lost like 20 pounds but my bf is now at 20%. How much more weight do I have to loose to be like 15% or lower.
>>35202732
>>35202769
Thank you
>>35202146
Do you consume caffeine or sugar? If yes then stop both of those.
It is most likely caused by something you consume.
During the 4th or 5th set of 5x5 squats I feel dizzy and I always run out of breath. Should I start doing cardio? Is there anything I can do to prevent from feeling like this when squatting?
>>35202845
>Should I start doing cardio?
No. You should already be doing some cardio, wtf.
My left leg and calf hurt like a bitch and are really stiff. When I touch the muscles it's like they're filled with corn starch or old play doh. Anyone else get this? It really hurts and I can't lift with this shit.
>>35201306
>squatting in the smith machine in the year of our Lord 2015
oooooohhhh boy do you bench in the smith machine too
>>35202949
Will that help with what I posted?
>>35202993
Not much, it will be too little too late, but still you should do some extra conditioning on the side.
If your recovery is ok, then feeling tired after squats is normal. Beware once you start feeling shitty BEFORE doing your squats, that's how you get injured.
Is it possible for me to achieve this kind of waist?
Yeah I know might take 2-3years worth it tho
guys I need some advice.. is this too much volume on my pull day?
1xAMRAP Deadlift
3x5 T-Bar Row
3x10 Lying Rear Delt Row
3x8 Cable Seated Row
3x10 Facepulls
3x10 Curls
3x8 supinated lat pull
3x8 cable straight arm pushdown
3x8 DB Shrugs
3x10 Leg raises
Last set is usually AMRAP on every exercise.. I feel fine but is this much volume counterproductive?
If so, what should I cut out? (love doing all of these desu...)
>>35203045
Yes. You got a wider chest than goal pic though. Not a bad thing.
>>35203074
arigatou onii-chan~ desu
On candytoe's strength control routine. I failed to ge 3x6 on my squat today. I did 170lbs for 2x3 and only got 2 reps on the last set. I know I'm weak so please don't bother telling me, looking for legit advice. Do I deload now?
Also tried cutting depth to add more weight but I am weaker slightly below parallel versus going full atg like I normally do. I have always been flexible enougj for atg highbar squats since I was a gymnast when I was younger.
Inb4 fag
Quick question
Is Daily Stevia Sweetener (pic related, it's the one I use) bad when I'm trying to lose weight? Bottle says 5 drops = 1 teaspoon of sugar but it also says it has 0 calories.
I drink 2 LT of pure water plus 3 or 4 cups of sweetened liquids like coffee, green tea, normal tea... I put around 20 drops on each cup so I'm consuming 80 drops/day
>>35203300
No. Low glycemic index, pretty natural (non fucked with) and low cal. Knock yourself out.
>>35203300
5 drops = 1 teaspoon means 5 drops gives you the same sweetening effect as 1 teaspoon of sugar (but with zero calories) senpai
I'm a female and I've always been kinda hairy, but recently I've started growing a FUCKTON of body hair everywhere. It's soft and light, not dark and coarse, but it's seriously everywhere and it's growing really fast and really long. Like my whole face/chest/shoulders/hands are covered in soft blonde hairs. What the fuck is happening? It's definitely not PCOS because I have no other symptoms. I'm an adult and I've just never had these issues before, I'm growing hair so fast that I can see a noticeable difference in a matter of days. I've had no luck googling so far, just keep getting PCOS related results.
>>35203362
Apologies if I'm assuming a lot but this sounds very familiar. Most likely you're undernourished. This is a reaction to starvation and very common with anorexics. If this is the case deal with your diet, bro sis.
>>35203392
>>35203392
>Like my whole face/chest/shoulders/hands are covered in soft blonde hairs
This kinda gives it away.
Lately, I've read in many and different web pages that ginger and lemon infusion is actually pretty good for weight lost and to flatten your stomach because it promotes fat and waste elimination from the body by accelerating your metabolism.
Do you guys think it would help me achieve my goal? I'm actually eating below my TDEE (1500cal average out of 2600) and I'm also doing SS + 40-60 min of cardio everyday. I still have to lose 17-18 lbs.
What do you guys think? I would like to know if drinking one cup at night and one cup in the morning would actually boost my weight and fat loss.
What's something I can get my gym breh for liftmas?
>>35203716
It won't fuck you over. That's for sure.
But now by reading this we have destroyed your placebo... so...
... yep.
what are some things to do other than browse 4chan?
>>35203750
Lift
>>35203716
That kinda stuff is just momscience. It will most likely have no effect whatsoever and there's no real science to back it up. At best, it could make an extremely minuscule difference, but probably not. If you enjoy drinking it, go for it ig but it really won't have a substantial impact. Just stick to your diet + exercise like you've been doing, good luck brah, you'll make it.
>>35203758
but that only takes about an hour
how do I get a thicker neck? I was skelly, but made some begginger gains and it looks weird that I have this meaty body and really thin neck
Will running the vanilla Texas Method template produce some mass gains in addition to the strength gains? Im on an upper lower split and I like the mass I am seeing, but I want to get a lot stronger...
>>35201450
pls respond
Guys, are sprints good for building muscle on your legs? I heard they also help the delts
Can't squat btw
For an intermediate is better a full body routine 3x week OR a split one 4xweek???
>>35203972
Full body, I'd recommend SL, look at the StrongLifts website for the basics of the program.
>>35204000
he said intermediate...
so not stronglifts.
>>35203972
I am also interested in this.
>>35203972
Poster here, i forgot to say that i was aiming for hypertrophy more than others...
>>35203894
Headbang to metal X F
>>35204049
if Hypertrophy is your goal I would say run an upper lower or a PPL.
Im on Lyle Mcdonalds right now and seeing pretty good gains. That being said, I have now realized that strength is my main goal with hypertrophy a close second. Thats why I asked this>>35203896
I'm at my wits end /fit/. My son wants me to help him with his fitness, as I have improved dramatically over the past few years. We got him from a fat fuck to above average fitness levels, and he looks good enough that if he's wearing clothes, he looks like he's pretty big. But he's been coasting at this same level for the past 2 years, and without a shirt on, he looks kinda bad. I've tried everything to get rid of that excess fat, but it just won't budge. No matter how little calories he eats, and how hard he lifts, he keeps gaining weight? What the fuck do I do? Btw he's 15, 220lbs, and is 6'4"
>>35203894
There are neck exercises out there, but I think they're way too likely to snap your shit up. I've found that isometric holds (push your head against your hand in each direction and hold for ten seconds or more) and heavy ass shrugs are pretty good for neck size.
>back of the neck hurts when doing face pulls
what am I doing wrong?
Whenever I squat I have my feet pointed pretty far outwards. I'd say each foot is 45 degrees off from the vertical line going straight out ahead of my body. Is this ok?
Where does my consistency go? Day 1 I'll do 3 sets 10 pullups, cardio next day (6mi), next day I'll only complete 1 set pullups and only get 5-6 the other 2 sets. Not enough recovery time or does cardio really kill gains?
For a 4 time a week upper lower split, are you supposed to do bench and OHP on the same day, or alternate? I can't do both heavy and with good form the same day, and I've heard it's dangerous for your rotator cuff to do both.
After googling I saw some people recommend heavy bench 5x5 followed by lighter OHP 3x10, then switching to heavy OHP 5x5 followed by lighter bench of 3x10. Is this a good plan? Is it even necessary? I just don't want my lifts to suffer from too little, but also don't want an injury from too much. Any help is appreciated.
How do I deal woth gymnasts/bodyweight fags? I'll take me top off at the beach and girls will come to me but then some dude always busts out a v sit or that plank where only his hands areonthe ground and then they ask me to do it and I can't. Should I just fight these people?
>>35204191
Just pick them up and start overhead pressing them. That'll shut them up fast.
What are some exercises that train the upper part of the chest? Incline bench stuff?
>>35204191
just bring weights to the beach and deadlift that shit bro
Every time i squat i get pain in my left shoulder, it happens less so when i tried high bar position but it was still pretty bad. What should i do?
Anyone else love smoking while jogging/working out? I dont smoke regularly but having a cig during a long jog or inbetween sets is nice. Better workout aid than caffeine imo, but probably much worse for you. It also makes your heart beat really fast so its like a workout during the workout.
Is it normal to struggle with chin ups even if you aren't fat? I am 5'10, ~165 lbs, and can't do more than like 4 chin ups in a row and my form is pretty loose. I am still pretty much DYEL tier
Bench: 140
Squat: 190
DL: 215
I do the lat pulldown machine and chin up negatives to try and help but it doesn't seem to make a huge difference. I do feel like my lats are growing from benching though. Do I need to just be patient and keep trying every time I go to the gym? I'd like to reach the point where I can do 6 chin ups from a dead stop
>>35203056
bump for help
>>35204431
>>35203056
yes, its probably too much volume
drop the lying rear delt row or cable face pulls. and drop the straight arm pushdown and DB shrugs. Dont need them IMO.
>>35204501
rear delt rows and facepulls are literally the only things I can't drop because I have an impingement in my shoulder.. I'll throw out the pushdowns and maybe the seated rows though (fuck, I really love seated rows...) thanks anon
I have some sinew on my left leg "popping" when i get towards parallel on squats. it makes squats incredibly uncomfortable because the last thing i want is to have things crack or pop when im deep into a full body exercise with 80kg above my shoulders.
any ideas how to help with that?
How do I progress to from-feet ab wheel? I can do ab wheel until the cows come home from my knees. (I can do straight, to the left/right easily.) I tried to do them from my feet yesterday and failed miserably. I think my lower back left for the day.
http://i.imgur.com/GseGL59.gifv
I have a minor heart defect from birth that doesn't impact me much on a day to day basis but is apparently enough of a risk that I can't run or lift weights. I'm trying to compensate with stuff like planking and sit-ups, but I'm a newb. What can I do?
>>35204160
Same here, curious to see others' opinion.
Currently doing 3x5 both lifts same day
>>35204665
>What can I do?
Something else.
>>35204572
Compression straps?
I feel like starting with high hips on deadlifts is more comfortable and stronger for me.
Everytime I try to incorporate my quads more( hips lower), I get out of the set and fatigue.
Should I continue lifting with high hips?
how to get my benchpress up faster? been going to the gym for 2 months and i can only do 105lbs while my deadlift keeps on going up, i now do 2pl8 diddys. are their any problems with having disproportionate lifts?
>>35204947
thats not really disproportionate, definitely nothing to worry about
>>35204160
seconding your question
Also, thoughts on doing arnold presses and ohp on push day and lateral raises the day after on pull day? Is it fine or not enough rest time for full gains?
>>35204160
Upper 1:
heavy Bench
heavy Row
light OHP
light vertical pull
Upper 2:
heavy OHP
heavy vertical pull
light Bench
light Row
that's how I've done pretty long and it worked well,
I want to enhance myself and learn a new skill. Anyone got any suggestions? I was thinking about taking a few theatre/improv classes. What would you say is a great skill/thing/trait/etc. to learn? What have you learned recently?
pic unrelated
If I give myself from january, would it be possible to do a slow cut and still retain all of my muscle?
If so, how?
>>35205198
Learn to cook/bake if you haven't already, if you were looking for something more social its never too late to get into a new sport if you are already /fit/
>tfw lost a shit ton of weight and look really really good now
>not used to this attention and still a virgin
>drinks with a super hot girl last friday
>making out with her and rubbing her pussy over her pants back at my house
>she's fucking crazy into it, whispering "I want you so fucking bad" in my ear and biting me and shit
>cock is just like "nah"
guys wtf. nervous or what? was it the alcohol? even before i went out with her i stopped jacking off to porn for like a week and i have like zero sex drive
>>35205395
Nerves m80, just relax and it will be fucking diamonds.
Source: My first time was the exact same.
>>35205198
It's nerdy, but chess. Focus on blind chess.
It's one of the best brain workouts you can find.
>>35205440
if you say so breh, thanks
My buddy just bought a bathroom scale that can tell you your body fat % if you stand on it barefoot, by measuring the electrical resistance of your body or something. Does this actually work? How accurate is it?
Is there any good exercise to reduce double chin / dewlap, I've been doing cardio/lifting, eating below my TDEE and eating healthy, I've lost weight and everything is going well, but I would like to speed up the process and reduce a tiny little double chin that is bothering me. Any help guys?
I've been doing ICF for 3 months now and lately I haven't been able to follow a linear progression. I just can't add 2.5 kg to squat/deadlift/OHP/bench or whatever every workout..
For example bench press takes me 2-3 workouts to progress. Like 40 kg, next workout 40 kg, then again 40 kg and then I'm able to do 42.5 kg.
What am I doing wrong? I'm pretty sure I eat enough (I'm bulking and I'm also getting some visible fat), I eat at least 8 hours every night, sometimes even 9.
>>35205581
On an absolute level, not accurate at all. But, relative to a precedent measure taken with the same scale? It should be kind of accurate.
Then again, you don't need a fancy scale to tell you if you've lost fat or not, a tape measure is more than enough.
>>35205610
You could do HIIT for your cardio, and chew a lot of gum.
If you're already doing everything right, you can't do much more than that, other than more cardio.
>>35205629
>bench press takes me 2-3 workouts to progress.
Does that happen for your squats too? Then it's time to say hello to the Texas Method.
BTW, that 40kg figure, was just to make it clear, you're not benching 40kgs, are you?
Does chewing lots of gum help with your jawline?
>>35205755
No. It's mostly bone, the maxillar muscles are tiny and not on the jawline. Also, endurance training doesn't build muscles.
Chewing gum helps if you're thinking too much about your jawline.
Have a Job that sometimes requires me to stand for serveral hours. After a while my feet and knees start to hurt like shit, are there any exercises i can to to help that ?
Info : am 18, 180cm, 88 kg
>>35205751
I-I bench 47.5 kg..
>>35205816
Squat and get more comfortable shoes/boots.
What kind of pain is it in the knees?
>>35205830
Is it a bench problem, or are you stalling on all your lifts?
If it's just the bench, it's probably your form. Can you grind a bench press? How about an overhead press?
Also, how much do you weight (not that it matters, not even 1 plate is too light at any weight for an adult male)
What would the effects be of eating over maintenance on lifting days and eating under on rest days?
>>35205902
Bench has been the one stalling the most desu, along OHP. I'm pretty sure my form is okay. My other lifts are:
Squat 72.5 kg
Deadlift 83 kg
OHP 30 kg
I'm 1.83 m and weigh 68 kg. Ex skeleton here.
>>35205110
>>35205110
Do you do any accessories, or are your lighter compounds your accessories? Have you improved aesthetically as well?
>>35205911
A better recovery compared to eating average every day. If you want a protocol that improves on that to follow, look up carb backloading.
>>35205911
Your body will gain weight on one and lose weight on another, you'll be losing gains and since your body won't be as strong as it could be on lifting days because you don't get enough energy back on your rest day.
>>35205877
Alright, will try that thanks m8
Pain is just behind the kneecaps, After sitting for like ten minutes its completely gone but comes back After some 30 minutes of standing
>>35205932
Eat more. You could do with an extra 20 kgs.
If you can grind out OHPs, then your form on both lifts is at least decent, it never hurts to check, but, you probably just need to EAT. Starting now. Get a sammich.
>>35205943
>>35205944
I just want to cut some body fat without losing muscle. Why is this a near impossible task?
>>35206010
I am bulking, I started at like 63 kg. But I just hate stalling almost every time.. I just want to add 2.5 kg every time like everyone..
Would changing routine help?
>>35201306
Can a woman breast feed if she has fake teddies
Would 5/3/1 be better for a beginner if you made a small change to the rep scheme? Some say it's too low volume for a beginner and slow progression over all. What if instead of having only three work sets you have multiple work sets at different percentages.
Week1
65% 3x5, 75% 3x5, 85% 2x5, 1x5+
Week2
70% 3x3, 80% 3x3, 90% 2x3, 1x3+
Week3
75% 3x5, 85% 3x3, 95% 2x1, 1x1+
Week4
Deload
>>35206090
Pls respond
>>35206214
Depends on the implant. It is an extra risk no matter what implant but some are worse than others
>>35204615
I was actually thinking about this the other day, and I have a faint memory of elgintensity did a "mechanical drop set" if you get the lingo. He first did it on his feet and then did it standing but with the roller on a bench in a decline position. Get it?
>>35206085
Yes. Superset EATING A STEAK with every exercise.
You might as well switch to the Texas Method right now, you won't get your +2.5 every workout anyway, it would be easier on your mind at least, you won't feel the pressure to lift more every time. And you're benching over bodyweight, that's something.
>>35206083
Because your body can't partition nutrients and shove them from fat to muscle cells, not well enough without chemical help.
But you can do more conditioning, hill sprints and barbell complexes. All those things that usually are ignored, that do more 'power production'. Do your clean and presses!
>>35206258
I guess I'll just stick to ICF and try eating more and check my form.. I feel like a fucking weak girl.
>>35206374
A moderately strong girl, you're benching your bw at least.
>>35206083
The clostest way to that approach is doing around 30 minues maybe 1 hour of light cardio after your lifting sessions.
Your body will be depleted of it's energy reserves after working out hopefully, this implies a sufficient full body workout, and then it will use the fat reserves while doing the cardio.
The thing about this is that you need to get in some carbs,protein and water fast after you are done with your workout or you'll be depleted after working out and hence be losing gains.
>>35206405
I weigh 68 kg and bench 47.5 kg, how am I benching my bw?
>>35206423
You're benching my bw. Does that help?
>>35206423
Sorry, squatting your bw.
If you were benching your bw, you'd be doing great, for a beginner.
>>35206429
L-london?
>>35205939
>accessories
Not really, just focus on the heavy lifts each day.
maybe some dips at the end
and yes, I've gained 5 kg of muscle while staying at the same bf in the last couple of months on my upper/lower split.
>>35206496
>>35205939
Also some isolations.
throw in 3 sets of curls or lateral raises after the 4-5 compounds each upper-body day.
>>35203894
Deadlifts, you realise upper traps connect to neck right?
>>35204191
Ohp while them while they do a handstand.
Or learn a few bodyweight skills
>>35204191
Sha-la-la-la-la-la-la
you've gotta ohp the girl
I'm doing SS 3x week, 20 min cardio before and 20 min after lifting. I'm also doing 60 min of cardio (elliptical) 3x week the days I don't lift. I rest on sundays.
What would be better to maximize fat burn?
Keep doing 20 min of cardio before and after lifting? doing 40 min before lifting? or doing 40 min after lifting?
I am thinking about starting SS and was looking for some stretches for each exercise to avoind Injuries, could anyone recommend me some?
Would it be weird dating a girl who has the same first name as your mom?
>>35206720
Keep the actual cardio for after lifting. the 20 mins before should be light, just to warm up.
After, go crazy, and go intense (as much as you can, doing it after heavy squats will stop you from going overboard). They're mentioned above as well, but hill sprints, rope work, barbell complexes are great.
Are there any simple charts/infographics presenting proper form when performing most important exercises? I'd love some, e.g. for a proper squat or diddlylift.
>>35206727
Bigger, Stronger, Faster.
It's a book describing routines for high school athletes. The actual lifting routine isn't that great, it's basically 531, but everything else in that book is gold, including the section about stretching.
It's somewhere in the repositories.
I've had a bad couple of weeks. Lost a job, can't see my family for christmas, had to return a whole bunch of presents, and I need to ask for rent.
During that time I got real upset and binge ate a bunch of shit after eating healthy for a few weeks.
Any advice on controlling this? I know they only way I'm gonna lose this fucking weight is by being consistent and my brain just doesn't want to cooperate lately.
Shall I go to the gym in the morning if I'm going to get laid in the afternoon of the same day?
>>35206817
Sure, work that pump!
>>35206736
Not as wierd as dating a girl with the same first name as your dad
>>35206496
>>35206511
Wouldn't those isolations be called accessories since they're extra to your core programming?
>>35206599
>doing deadlifts for traps
>>35206440
I'm male, gay and fabulous honey.
>>35206897
But also way too light.
Why are you that light?
>>35206897
You're dyel faggot
>>35206919
He doesn't lift
Packed my bag to get back to the gym for the first time since 2013, how screwed will I be?
Any mistakes to avoid for a returnee?
>>35206919
I'm a bit skellie but working on it. I'm only 5'3 so I'm not that far under normal bmi.
>>35206784
anyone?
>>35207106
Stress eating. If you can't redirect the binges try to binge on veggies instead. At least you won't gain weight.
Sucks about your christmas m8. Bro hug for you.
>>35207152
Veggies are probably a good idea. Some baby carrots would probably do me good.
Thanks for the sympathy mate, I'll get through it but jesus that job thing knocked me on my ass. I got a driver job at Jimmy Johns that pays $4 less per hour and only 16 hours a week...so I guess I might be able to pay rent.
>>35207171
>I got a driver job at Jimmy Johns that pays $4 less per hour and only 16 hours a week
You need to find something stable tho. Temporary bad jobs will not get you out of the poverty hole. Stability in life is essential for proper weight loss.
If you got some fat on you, should you eat normally and the fat gets used to produce muscles? Or should you bulk anyway, or should you cut first, and bulk later?
>>35206958
so your a lean small femboi? only do squats on my dick and Barbell hip bridges ok?
anybody else sick of faggots at work and their stupid potlucks?
>everytime people have potlucks its full of either gross, greasy, storebought, or just generally unhealthy bullshit
>tell em i do no wish to join because reasons.
>they tell me i have to. if i cant bring anything just bring a few dollars to join in.
>i decline saying its not the cost or anything. i just rather eat my own food.
>"god can you stop eating healthy for one day and just enjoy yourself"
how do you deal with assholes that try and coerce, beg, guiltrip and otherwise manipulate you into joining their shitty food party? or am i just being christmas cunt and should just join in?
>>35207392
Stop being an autist.
Ate a shitload during the day and gonna workout at night and eat nothing after. Gains will be had, right? Since I already had my calories.
>>35207210
>You need to find something stable tho
It's the only job I could get. This town is ridiculously picky when it comes to jobs, and the nearest town outside of it is an hour away.
I'm hoping I can hop up to something better but I don't have much of a choice right now.
>>35207336
>and the fat gets used to produce muscles?
...what?
If you've got BF above 15% you should cut first.
>>35207441
>...what?
You need more calories to help produce muscles, which is why people eat more, bulk. So my question is, if I eat at maintenance, will my body tap into my fat to use what it needs to produce more muscle?
Bulking and cooking recipes images pls
>>35207518
no you will maintain your fat BUT if you just started lifting you can still produce muscle on a cut albeit a bit slower than on a bulk. either way it depends where you are starting. what weight are you at now?
>>35207519
>bulkan
>It's a rest day
>all I want to do is lift
is there something I can do that won't make me too tired for tomorrow but will satisfy the need to work out today?
>>35207596
You can run.
>>35207518
Bump for wondering the details too.
The sticky says something along the lines of, one or the other. You either lose fat or gain muscle mass, but I think eating maintenance will do a slow body re composition towards using fat and adding muscle, just slower on both.
>>35207596
learn a skill. like anything that uses your hands/brain. inb4 vidya
>>35207351
>only do squats on my dick and Barbell hip bridges ok?
But why would I do that senpai? Your dick is too tiny for workouts.
Maybe a dumb question to ask here but why do people consider running a 5k or 10k "impressive"? I just started doing cardio and managed a 5k the first day I started running.
>>35207428
>I'm hoping I can hop up to something better but I don't have much of a choice right now.
Feels m8. Hang in there and don't let temporary shit life beat you down.
>>35207559
I'm 75 kilos and skinny fat but made some major gains over the past 6 months.
Muscles can only be produced from newly ingested calories (or protein) but not from the stuff stored in one's fat?
Can protein be stored in fat?
>>35207625
>Can protein be stored in fat?
No, energy can be stored in fat. Any extra energy is converted into fat for safe-keeping.
Losing weight is your body burning the energy as calories to catch up to your TDEE.
>>35207645
PROTEIN, can't be stored in fat. Ignore my idiocy.
>>35207659
All right. So I should go for a slight deficit and eat loads of protein, and that way I'll both lose fat and grow muscles, right?
>>35207605
last time I did that I got so into it I stopped lifting
fuark
I'll try to balance it
>>35207599
>cardio
shoo shoo gains goblin
>>35207672
Depends on your newness to lifting. Never lifted a weight before in your life? You will gain a little bit of muscle while simultaenously losing weight.
Doing this also means you're going to plateau quickly. I'd personally recommend cutting first, getting to between 13%-15% BF, and then bulking.
>>35207392
>please respect my wishes and goals
>thank you
that's literally all you need to say
don't make excuses
>>35207672
that would be best yes. add some HIIT every other day to accelerate fat loss as well. then when you are down to your target bf you can decide if youd rather bulk again but at a surplus of around 400 calories.
>>35207713
OK. Been lifting DB for over 8 months or something, but much more seriously since last May, with some sort of routine and knowledge of reps and such.
Ama cut slowly.
How does one measure fat percentage? By sight and with some meme chart?
>>35207713
>cutting
>getting between 13-15% BF
you're fucking retarded, don't take this fuckers advice
13-15% is what you should be at AFTER a bulk
if you're honestly bulking above 15% you should consider suicide because you've deluded yourself into thinking that it's at all necessary to put on that much fat in order to gain muscle
jesus fuck this concept of bulking and cutting is just plain stupid
If you are at 15%+ you need to cut
If you are at a very low body fat then you can bulk to a MAXIMUM of 15% for fast gains
chrrriiiissst
you don't even need to bulk just eat like a normal human being and meet your protein needs and you'll build muscle
>>35207743
Only semi-accurate way is with calipers, and even that can be a little inaccurate.
>>35207392
>how do you deal with assholes that try and coerce,
Here's an idea: say you have allergies and would rather not take risks. I have plenty of workmates who can't eat a shitload of things lest they DIE.
Even traces are enough. Do this.
Or say the plain truth and give them a DISDAIN FOR PLEBS grin if they don't get it.
>>35207725
will do thanks. even though i will most likely get reactions like >>35207407
Some dude in the gym was doing what j can only describe as "weighted wall hops" earlier. Hear me out.
> hold dumbells.
>jump/hop against side of wall
> land on Matt in a squat position
> do one squat holding Dumbbells
> repeat
Literally what the fuck
>>35207780
fat shame them :^)
>>35207730
>if youd rather bulk again but at a surplus of around 400 calories.
Sorta the plan yes.
>Rippletits wants me to eat 6000kcal a day
>HETT
>>35207784
>how to murder your knees 101
>>35201343
It's means u only lmao'd 1 plate
>>35207752
>jesus fuck this concept of bulking and cutting is just plain stupid
Since I just learned that protein can't be stored in fat, I agree with you and ask: why the fuck should anyone bulk at all? Protein ISN'T STORED IN FAT, so fat serves no purpose.
>another plot by the food companies to make athletes consume tons of their food, and then it's also a plot by fitness industries, because they know you'll want to burn all that shit you ate, so you'll use their cardio machines
>>35207784
I remember the days when I would improvise exercises on my own. I had the sense to do it in the privacy of my living room, though, and I'd feel retarded within 10 seconds.
>>35207804
>why should anyone bulk at all?
in theory you'd have more energy available, but fat is the last type of energy to be used so any energy you have during a workout is going to be carbohydrates
which once again, proves that bulking is a retarded concept
>>35207804
i think you misinterpret this.
what bulking is a way to make sure you are making the max amount of muscle in a given time. how does one know they are making the most amount? well unlike what most fat people will tell you the body must obey the laws of thermodynamics. in v out. when you workout you break down your muscle fibres only to have them heal and become stronger. when you eat your body uses that fuel to repair and maintain. anything not needed after these processes will be stored as fat (or excreted.) therefor it stands to reason that if your body is little by little storing fat it has received enough resources for the building of muscle.
>>35207869
Yeah... I realised my work out is best when I ate before. Not even an hour before. Sometimes I eat shitloads right before my work out, and that's when I have the most energy and don't get tired all the way to the end of my work out, even after an hour of liftan. I could do more if it wasn't for my strength being spent, but stamina wise, I'm all there.
No more bulkan for me, no more cuttan either, I'll just go with a slow, effortless calorie deficit.
>ama make it
what are some bodyweight tricep routines i can do that won't snap my shit up?
>>35207889
Ahhh, that makes sense. Ama bulk a bit then, but as you say, only with some excess fat, not Riptits' 6000kcal a day. Anyone doing that is bound to get massively fat over a short period, provided you can even eat so much.
>>35207896
dips are all you really need.
I want to seriously increase my all round flexibility.
Are there any routines to follow to do this?
Also, I've started taking creatine supplements, and wanted to up my workout. At the moment I'm doing a full body workout, 3 days a week, should I just up it to 5 days a week?
>>35207896
>tricep
French presses with DB. I did this for months as part of my program and can now easily lift 9 kilos over 8 times, whereas before, I could hardly do 10 with 2 kilos.
>>35207914
he said that won't snap his shit up
>>35207928
bodyweight dude
>>35207896
Diamond Pushups, and dips, like the other dude said.
According to several internet "calculators", my tdee is somewhere between 1800 and 2100 calories. 5'10, 132 lbs, male.
I'm doing SS and trying to eat around 2500 calories. Is this ok or should I aim for 3k?
>>35206256
I think so. I'll start working towards that. I was really surprised there was such a jump in intensity. I wasn't expecting to be able to do the same amount on my feet, but I was expecting to be able to do at least one since I can do 20+ on my knees.
Is it normal to feel super weak lifting while cutting? I feel myself having a hard time doing the weights I used to a few weeks ago...
>>35207960
>bodyweight dude
75 kilos
>>35207974
According to caculators, I need 2300 for maintenance; according to reality, I only need 1500, more than that and I gain weight even with training 3 times a week.
That's off by 800kcals, twice the recommended bulking amount, so be careful.
>>35207974
its pretty accurate if you did it correctly so stick with it for a few weeks. eat clean and the fat gain will be minimal. id recommend oats and peanut butter 2-3 x a day as that goes down easy and has fibre to keep you regular and increase your hunger
>>35208047
I literally feed peanut butter to my cock on rest days.
Just starting going to the gym this week, going Monday, Wednesday and Friday.
Monday and Wednesday I go after job, I get there at 4:00 p.m., but Friday is my day off, I can go in the morning if I want. Good idea or I better stick with the same hour?
>>35208088
>>35208088
>I literally feed peanut butter to my cock on rest days.
https://youtu.be/EmGcBQU-C-Y?t=27s
how's my form?
>>35201357
how can you struggle to eat clean and gain weight?
its fucking easy.
get you self some olive oil , nuts , cheese, avocados, pork , fatter cuts of beef, eat chicken legs instead of breasts also eat the skin and use milk in your oats instead of water.
just these tiny changes can make a huge difference in the amount of calories you consume .
>dirty bulking is retarded and I don't even know why it's a thing. ultimately we are trying to be more healthy so why do it.
>>35208146
do whatever the fuck you want to do. (it literally doesnt matter. go when you feel like it)
>>35208247
I know it sound dumb, but I was wondering about the rest time being shorter or something like that.Thanks senpai.
>>35208024
u train 3 times a week and need only 1500 kcal for maintenance? you know that's around how much a 6 year old girl would eat if she would go to gym 3 times a week
you're retarded (or a 6 year old girl weighing under 80 pounds)
>>35204119
Anyone?
Ate a shitload during the day and gonna workout at night and eat nothing after. Gains will be had, right? Since I already had my calories.
>>35204119
>No matter how little calories he eats, and how hard he lifts, he keeps gaining weight? What the fuck do I do?
Get your head out of your ass, first of all.
>>35208326
>hes 15
jesus stop trying to live through him hes a fucking kid still. hes not obese and hes still fit whats your problem?
>>35204119
>>35208326
Do you know if he's sneaking food on the side? That could be it. He could be doing the gym to bond with you and make you proud, but still has fatty tendencies and be sneaking snacks at night.
If that's not it, I'd suggest talking to a doctor. His body is still growing and going through changes and a doctor may be able to find out what's going on.
>>35207804
>Since I just learned that protein can't be stored in fat, I agree with you and ask: why the fuck should anyone bulk at all? Protein ISN'T STORED IN FAT, so fat serves no purpose.
Fat does serve a lot of roles. One for example is stopping your body in using protein for energy by releasing an inhibitor. If you get no fat in your diet your body will begin to use protein as energy instead of rebuilding mucles. Of course if you eat too much protein it will also get turned to fat if your body doesn't need it . Fat allows you to absorb fat soluble vitamines A, D, E, K
I feel a lot of strain around my shoulder blades when I do machine chest flies. What am I doing wrong?
Ate a shitload during the day and gonna workout at night and eat nothing after. Gains will be had, right? Since I already had my calories.
>>35208581
>using a machine
Obviously.
Cable flies. Hell man up and cross that shit over while you're at it.
>>35208676
How do I do cable flies? I've tried them in the past and had trouble.
>>35201306
Is it bad to eat under my BMR?
my calorie goal for the day (before exercise) has been 1,400 for a few months now. I was seeing huge gains at first, but now I'm really struggling to lose more. My BMR would be 1931, now that I'm at 184lbs.
I'm probably just being impatient - as a former fatass it was easy to get used to a flat -2lbs at the end of every week. But I'm also worried because I feel light headed a lot more lately, and I'm always hungry or craving something dumb, and I don't know if it's stress or undereating.
Will anal sexy increase my Bench
The fellas at the gym keep telling me it's good for gains
I don't know who to believe anymore
Hey /fit/ how close am I to visible abs?
