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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Didn't see a current thread so I guess I'll make one
I read http://fitsticky.com but there wasn't much about this even though it sounds like a pretty basic question. If I'm 25%BF and 185lbs, would eating at a 500kcal deficit and swimming help me lose body fat?
>>36651288
I have a similar question to OP.
What's a good rate at losing body fat percentage? 1% a month, or so?
>>36651288
Eating at a deficit will cause you to lose weight
So, yes.
Warmups.
How do you warm up?
How should I warm up?
>>36651307
It is really dependent on your current weight/bf%
A general shot for the average (non obese) person is +/- 500 cals, equating to 1 lb/week
Fatter can lose faster. Very fat can lose very fast
>>36651317
Read the sticky
General warmup ~5 mins to get warm
Dynamic stretching movements if you need them
Warm up sets
Working sets
>>36651330
>>>/adv/
>>>/soc/
>>36651311
Thanks! Like I said, I know its a pretty basic/dumb question, but I'm an unconfident fat shit who doesn't wanna go lift just yet even though I know lifting burns fat better.
I got a kickass swimming pool though, so I wanna cut to a good BF% before starting a lifting routine so I can go straight to bulking.
>>36651331
If I'm just under obese, would a 550kcal deficit be too risky?
Is a hand massager better than a foam roller?
>>36651330
Read the sticky
>>36651371
>just under obese
Post details (stats) instead of making people assume.
550 is not much different from 500
If you aren't already lifting/have muscle mass, you don't really have anything to lose (except for gains, which can still be made anyways if noob)
>>36651393
For what?
Very likely though, no.
>>36651430
For massaging everything. The one I have is powerful as shit and I'm curious if it's worth getting a foam roller when this thing hits like a truck
>>36651430
I'm OP, I already posted my stats (25%BF, 185lbs) but I could be off as the spring scale in my bathroom gives different results than the beam balance at the YMCA. Either that or I'm in denial.
I'm a 5'10 king of manlets who has little to no muscle if it counts
Can't find a consensus on this anywhere, somehow.
What are the best body parts to pair together to work out? I want to divide it up for a 4 day split. Would appreciate input from more than one person on what kind of split they do, also on natty mode
>>36651470
5'10 185 lb is not 'just under obese'. Probably just chubby-fat
Points still stand though. I'd say anywhere up to -1000 is fine, but you won't make any gains for long at -1000
You are overanalyzing this. Just get on a deficit and lift FFS
>>36651481
Beginner 3 days/week
Upper/lowers
Push/Pull/Legs
Waiting 3+ days to work a body part again is too infrequent to yield optimal gains, especially for a beginner.
Read the sticky and understand that frequency = gains. The 3 options listed above should be literally hte only choices available for beginners. And beginners should not be making their own routines
>>36651517
So if I lifted at a deficit of 500, I'd still make a little noob gains? Yes I know I'm thinking it over too much but I gotta do this alone irl since I don't have any friends or gymbros to fall back on
>>36651575
Yes, you will. Pretty sure the sticky mentions this
What do you guys do for abs?
About to follow Athlean X's routine but wanted to see what /fit/izens do.
Crunches, leg raises and planks, anything else? I've seen this being the majority of what everyone does here.
>>36651331
Same anon you responded to.
I'm 283 right now. According to a handheld scanner at my gym (so I don't know how accurate it is), my bf% is at 32.
I'm currently going 5 times a week there. 3 for weights, and 2 for cardio. I'm also staying at or below my TDEE - 500 limit.
Does that help?
Why does /fit/ love almond milk so much? Is there something I'm missing or is it just a meme like GOMAD?
Has anyone tried a "fat burner" like hydroxycut?
I know it is mostly just hunger suppressant and a bit of an energy boost, but how much does it help?
>>36651653
>handheld scanner
Total bullshit
Actual composition analysis > well executed caliper measurement or posting pics for estimate, anything else is total bullshit.
283 lb is fat as fuck though, you're right about that.
You can definitely eat at a larger deficit than 500 (as you are very heavy)
Try tapering down from what you're eating now
You can aim for losing like ~2 lb/week at this stage
How do you guys make warm-up fun? Fucking hate it but my joints will scream if I don't do it properly.
I've cut from 220 fat to 155 skinny fat at 6'0''.
This picture features the diet I've been eating during weekdays. I lift Monday-Friday doing PPL(PP). Is there any modification I should make to this diet? I do fasted cardio on yohimbine on the weekends at a caloric deficit of 500 Kcal.
>>36651752
Yeah, I honestly thought it was bullshit. I ordered some calipers to try and get a more accurate reading.
According to the TDEE calculator, my TDEE - 500 is around 2200. I can try to eat less, but right now, if I eat less than 2000, my stomach keeps me up all night.
>>36651785
Listen to music/books
Take pride in mobility
Do some thing different as warmup if you hate what you're doing
>>36651797
>6'0
>155 lbs
You don't need to keep cutting
Jesus christ, that diet sounds miserable
>>36651830
I actually think its pretty tasty, the weekend cutting is for recomposition because I'm still at like 20% bf.
Should I wear this to the gym?
I have a hard time getting enough calories. Can anyone recommend something with large calorie counts?
Extra credit for snack bars for convince.
>>36651917
convenience*
can't spell from lack of calories obviously without calorie help I'll die.
>>36651864
You won't be ripped or shredded or whatever your goal is if you jsut keep on cutting without adding muscle mass
Go ahead and post a pic if you'd like
>>36651916
>turns phone sideways
>vertical picture
>>36651714
I havent found one worth shit since they banned ephedra here in the states. Hydroxycut was GOAT with ephedra.
>>36651917
peanut butter is a really good source of calories and protein and its easy to incorporate into meals/shakes.
>>36651917
Milk
Nuts
Peanut butter
Olive oil
etc
I'm 5'11. I just looked it up and I fall into the "small frame" category (read: I have bitch wrists). This website (http://www.calculator.net/ideal-weight-calculator.html) tells me I should be around 160lbs, does that sound right to you? I went from 185 to 164 in the last few months and I still feel somewhat pudgy. I doubt losing 4 more pounds is gonna make me "ripped". I'm starting to see my abs and shit but I still feel like I should lose more. At the same time, my weight lifitng hasn't been progressing because I'm eating at a deficit (just under 2000 cal./day). I guess I don't really have a question but I'm just trying to figure this shit out. How much should I eat? How much should I weigh? HELP
>>36651916
nope you'll just look like an autist cause everyone knows Asuka is the best girl
>>36651797
>>36651930
So if I understand correctly you're telling me to modify my diet by eating a large surplus during the weekdays and weekends?
Would eating sightly above or at maintenance and lifting give shit gains then, even with 150g protein a day?
How important is autistically perfect form? I feel like I'm stunting my growth because I hold back on weights in order to make sure I don't lose form. I've been lifting for 8 months now and I still double check form on my phone before I do the sets. Am I taking form way too seriously or is this ok?
![TRAINING-TO-BEAT-SAITAMA[1].png](https://i.imgur.com/tsvRPAy.png "TRAINING-TO-BEAT-SAITAMA[1].png")
>>36651956
Will I look like an autist if I wear this to the gym?
>>36652081
>I've been lifting for 8 months now and I still double check form on my phone before I do the sets
Form is very important but fuck youre autistic. How can you not learn how good form feels or use a mirror to verify something you have been doing for 8 fucking months?
>>36652081
for big shit that could put lots of weight on your spine like deads n squats you need good form in your back. Going deep is mostly for maximum gains in your butt.
>>36652100
Yes. Next question
>>36651797
Stop counting sodium, it means nothing to you. Sugar also is pretty useless to count. High-sugar foods are already going to have high calories and bad macros
>>36652101
I don't know, this article is fuckin huge and I get worried.
http://stronglifts.com/squat/
>>36652107
Yeah I think my back is okay, it's mainly minor things like foot angle and knee angle, how far my hands are on the bar, neck angle, etc.
>>36652069
You are literally skinnyfat, 0 muscle mass.
Conventional wisdom tells skinnyfats not to cut
155 is pretty damn light for someone who is 6 feet man
>large surplus
Nobody said this. Just quit 'cutting'. Cutting implies you have some muscle mass to retain, you don't.
Focus on gains now. Start at maintenance if you want, but put all your focus on progressing your lifts now.
You srsly look like you haven't done any exercise in years.
>>36652081
Just stay safe and maintain your back, particularly your lower back.
Everybodys form breaks down a little on heavy attempts/PRs, just don't go into snap city. Your understanding of your own programming and limits should almost make you KNOW if you are going to be able to hit a lift safely or not.
>>36651678
Extremely low calorie, non dairy, and it tastes good. If you want any of those attributes in your drink, it's for you. If not, drink regular milk. Not everything is a meme
![1442681760940[1].jpg](https://i.imgur.com/TIpreIn.jpg "1442681760940[1].jpg")
>>36652123
How about any of these?
>>36652204
Is doing the yohimbine with cardio thing on the weekend nerfing my gains?
>>36652251
No, permacutting is
You have no reason to do either
It will be easier to lose fat again once you have gotten bigger/stronger
>>36652268
Okay, I appreciate the information and advice. I am going to adjust my calories so I'm getting 2600 kcal a day on weekdays.
I didn't realize 2200 kcal was a cut until I went back and looked at my TDEE ;_;
>>36652299
>>36652268
>>36652251
>>36652204
>>36652069
scoobert says you can cut every day if you
Eat protein
cut 10% tdee
eat clean (w/e that means)
Lift a lot
cardio a lot.
http://scoobysworkshop.com/gain-muscle-lose-fat/
What is it about the mechanics of the human body that makes almost all exercises easier if you squeeze your shoulder blades together?
>>36652493
Hmm, thats really interesting. Is this less optimal than a dirty bulk??
What's a good bodyweight for someone who is 5'7? Considering I want to have a fairly healthy bodyfat and decent amount of muscle mass.
How big were zyzz's arms?
How do you work on bad squat form? Every time I squat heavy, above 200lb or so, I wind up with an ache in my upper-middle back that makes it hard to stand for about an hour, and continues hurting a bit for days. I assume I'm not keeping my spine straight or fucking something else up with the form.
>>36652512
scooby says its as effective
Reposting
I have severe problems doing the l-sit on the floor, probably due to bad posture. Can I just do them on parallel bars or will my body see that as an invitation to keep the bad posture?
Why am I always bloated on my cut even though I'm getting enough fiber?
>>36652540
>makes it hard to stand for about an hour, and continues hurting a bit for days
I have never lifted, but that sounds dangerous as fuck. Please be careful, don't fuck up your back.
What's a good breakfast to eat? I'm not very good at cooking.
Currently, I usually eat a bowl of cereal, but that's high in carbs and sugar, and it doesn't fill me up well.
I'd eat eggs more often for breakfast, but I'm worried about the cholesterol, as mine is already high.
>>36652614
Oats, can be made different ways and combined with a lot of stuff.
>>36652614
Oatmeal with milk and whatnot
>>36652100
I saw the same exact tshirt as this one excepit it said goku and krillin, plus goku had spiky hair.
Heres my DYEL body and muscle t.
>>36652635
>>36652636
Is there a particular brand of oatmeal I should get?
>>36652736
Dunno any particular ones, I just get a packet of steel cut "simply porridge oats" from Lidl and they do fine
>>36652614
get a tub of low fat pot set yoghurt. add two heaped table spoons and 2/3 cup oats with a splash of milk. stir and eat. you can add when too, though it may not taste that good.
>>36651288
When you guys post pictures for people to guess your bf% do you flex your core? Do you just relax? What is the correct way to do this?
>>36652868
Doesn't matter as long as you state whether you're flexed or relaxed.
does HGH make you stronger, or just bigger. i'm thinking a bit stronger but combining hgh with steroids would be the best starting cycle.
fyi i have not used before.
>>36652502
>all exercises easier
I don't know about that
But, in different exercises
>proper posture
>stronger/more stable platform on shoulder blades
>powerful back muscles properly engaged
>>36652530
About tree fiddy
>>36652540
Post form check
Work on mobility
Deload and work back up wit hgood form
>>36652573
Fat
>>36652614
Oats
Eggs
>>36652736
Quaker
Anything that are actually oats. No sugar or sodium added, has fibre and decent protein.
>>36652868
Relaxed
>>36652890
Both
>>36652882
idk man, I look pretty muscular if I'm flexing, even just a little, and I have a clearly visible six pack
when I'm not flexing at all, there is no definition
I train abs A LOT
>>36652917
and when I say clearly visible, I mean defined and solid
>>36652895
Nah it's not fat because in the rare times I'm not bloated I have defined abs and a flat stomach. Plus it feels "full" and like a balloon, not like fat.
worth buying pic related?
>>36652917
>>36652931
Well just post two pictures then, one flexed and one relaxed.
On a side note, if you have very well developed abs that often throws off people's guesses as most people relate visible abs to a lower bodyfat percentage. For example I know someone who has clearly visible sixpack (when flexing) but a barely visible biceps vein. He's not that low in bf% but many people think so due to his abs.
Anyway there's not much point in having people guess your bf%. They're just that - guesses. And while no method of measuring is truly accurate, what matters isn't accuracy but reliability. It doesn't matter what your bf% really is. What matters is if it's going up or down.
>>36652978
Absolutely not.
>>36652989
fuck at least I look ripped if I flex
On the bright side, I'm going to basic training in 12ish weeks at fort benning so it doesn't hurt to bulk anyway since I'll lose so much weight there
>>36652989
is it inaccurate or something?
Would an upper body workout require less protein to recover as opposed to a lower body workout?
Or would like chest/push be more protein demanding than a fullbody workout?
>>36651317
Warmupreps.com
>>36653016
>is it inaccurate or something?
Like I said, accuracy doesn't matter (but yes it is inaccurate). What matters is reliability. And it's unreliable as fuck. Your numbers will swing wildly in both directions depending on a host of factors.
Simple measurements of your waist and neck circumferee are actually a pretty good way to gauge progress.
Skin caliper measurements are OK too, but it takes practice to use them properly, and they're not without drawbacks (e.g. if you need to take a shit it looks like you've build a 1kg of muscle).
>>36652522
https://symmetricstrength.com/calculator/ideal_bodyweight
I go with the 8-10%bf range or the sprinting and ifbb fitness
>>36651481
>legs
>pec, biceps, abs
>rest
>back, triceps
>delt, abs
>rest
>rest
You can still do some cardio on rest days if you want to cut
>>36652989
>And while no method of measuring is truly accurate
DEXA is pretty damn close
Hey /fit/ I've spend so much time in my progress watching my food, macros, calories, work outs, cardio, dieting and all fitness related stuff I diidn't have enough time to actually socialize, make friends and all that.
The last time I dated anyone was back in high-school about 7 years ago.. but my effort has paid off, I have the body I want, sort of, and already a date scheduled for tomorrow with a feminine benis, this will be the first time a date girl with a dick and first time dating at all after 7 years. I'm excited but nervous as fuck.
How do I do this /fit/?????
any tips? I fear pic related
>>36653115
Well yes, but it's also pretty damn irrelevant in this context. But you're right, yeah.
>>36653121
Faggots will see their end on the day of the rope
>>36653156
>Faggots
not yet tho, no
I haven't done it yet, you're not a killer/murderer just because you want to kill someone, you have to proceed and take action to be consider anything.
i used to run and do some pull-ups to remain decent, but i decided to be more serious, i fixed my diet and i've been going to the gym for 2 weeks.
What should i do ? i found that it was possible for beginners to loose fat and still make some gainz
Currently eating super clean at deficit
i'm 72kg/ 158lbs for 182 cm
>pic related not flexing
i'm starting to see upper abs and vein on my biceps, FeelsGoodMan
>>36653320
well i'm gonna make my own thread like all the beach/summer fags
>>36653320
youre not even asking for advice. "wat do" is a retarded question
no idea what you want from us man just go read the fucking sticky or something
>>36653564
cut / bulk ?
cutting when no muscles is stupid
bulking over fat is too
asking for a direction to follow isn't stupid is it ?
to what extend can i loose fat without fucking up my progress ?
>>36653589
you just answered yourself tho.
maintain for now and build muscle mass, then cut when you have enough muscle to cut, then bulk to build more then cut again.
>>36653603
well thanks
Starting to fail more and more sets on 3x5 highbar squats
I'm hitting 195 3x5 which is over my bodyweight
Should I switch over to lowbar so I keep progressing for longer and getting stronger?
There's an under armour tshirt I really like but it's only available in XL or XXL. I need medium.
What lift can I do the get to XL or XXL asap OR which lift will make them restock it quicker?
I'm 120kg (220lbs) and been eating on average 70g-80g of protein a day or 0.63g/kg. Could this be the primary reason I am stalling on cardio and lifting progress?
Will I ever achieve bearmode with my bodytype?
>>36653858
eat less fucking hooplehead
>>36653858
I'm also on a caloric deficit of 1000~ a day.
>>36653861
What? I don't eat enough protein and you're recommending me to eat less.
>>36653858
225lbs is 100kg so you've dun goofed
>>36653869
Ah crap. The 120kg is correct, so its 265lbs. I'm losing the weight, just wondering if the caloric deficit and lack of protein can explain my lack of cardio/lifting progress. My weight is going in the right direction, not worried about that.
>>36653867
i didnt actually read everything, i just wanted to say hooplehead.
But now, ye of course you stall in lifts after noob gains if you cut, especially on a 1k kcal deficit, what do you expect?
>>36651288
My routine is an upper body and lower body split. Should I only do calf work on lower body workouts or should I do them every workout? I'm trying to increase my calf size.
Is protein/meal timing a big deal? At the moment I'm having my extra whey protein supplement with breakfast (I mix it into black coffee). Should I be waiting to take after I work out? Or is it enough to be consuming an adequate amount of protein each day?
>>36652540
Deload down to 180 or so (until you hit a weight where you feel like your form is unaffected) and work your way back. I know it seems tedious, but it's better than snap city
you get heavy DOMS 2 days after training
do you keep training or rest till it goes away?
>>36651481
my butt
and
your butt
How should I incorporate cardio into my routine?
Do it on the days I don't lift or try every day even on days I do lift in the morning?
>>36654129
depends on how much cardio you want to do. I personally prefer to have full rest days with no training except for the bike ride to work.
then on lifting days I start with heavy bag and then some jump rope between lifts.
I've been having this knee pain for a while now. I don't think lifting exacerbates it (maybe even makes it better?) and a quick Google search tells me that it's anterior patellar pain (patellofemoral), possibly from muscular imbalances.
Two questions:
1. Assuming it's due to muscular imbalances, how do I balance between vastus medialis (medial quad) and vastus lateralis (lat quad)?
2. How do I balance quads and hamstrings (I think my quads are significantly stronger)?
If it's at all relevant: I haven't done deads in a year cuz of a back injury and just recently stopped squats and replaced them with leg press because of the same back injury. I do heavy leg press followed by light weight. I'm following a PPL routine.
For the hams I usually just do lying leg curls and rarely I'll include Romanian deadlifts.
Thanks /fit/
How do I into tinder
What do you put on your profile etc
I literally put my height and that's it.
Should I just b myself to the max and say I like videogames and fit memes
As a beginner, what is something I probably do not know? I've read the sticky well
>>36651288
I'll be starting SS in some days, my problem is that I will be riding on my bicycle to gym, then to work and then home.
Will this affect my gains ? Can I ride with my bike and still get time for my legs to recover ?
Just hit 2pl8 deadlift for 3x5!
But tried again this morning with 85 kg and couldn't do my last couple of reps cause of my grip, the bar slipped out of my hands
Is my gripped fucked? should I do mixed grip or just strengthen my grip.
>>36651288
Anybody got a good dumbbell only workout routine?
Whenever I use the hamstring machine (the one where you lie down on it), it feels a little TOO good if you get what I mean. Sexually.
I fear if I keep increasing the weight on the machine I'll end up cumming in my pants in the middle of the gym.
Is this normal? How can I deal with this?
This isn't a joke at all, I'm dead serious about this.
>>36654129
My personal preference is to lift Monday, Wednesday, Friday and go for 35 minute run or swim on Tuesdays and Thursdays. It really is up to you, but I find that some activity every day (weights or cardio) is better for my mental health. I need to get out the nervous energy to focus at work.
>>36654599
>not cumming for your lifts
>wanna make it
Do you lift?
In general is having bigger muscles always better? Being an Asian I kinda wonder if having a little bit of fem lean aesthetic suits better. I'm already like teenage boy ripped but wondering if I should go full masculine and continue lifting, or just move to calisthenics.
I'm like pic related, but I imagine shorter. 170cm
For the perfect female butt, are there exercises I should do besides squats, glute bridges, DLs and calf raises? I'm thinking that there are lateral muscles that I'm not working at all but I don't know if their development might in fact be less attractive.
>>36654676
I'm still pretty weak but yeah, I lift.
my max bench for one set is 50kg x 5
>>36654685
Post pics so we can get an idea of your muscle development
>>36651288
You guys realize that there's a REAL sticky.
"Fitsticky.com" is not a good website.
>>36654706
I don't have a camera - nice try though! I'm quite skinny, if that helps.
>>36654268
Some anons writings from an earlier thread
>>36654939
Thanks bro
Still don't know what to write on the profile tho
>>36654706
>>36654685
I have that slight bulge where the arrows are. Not much, but noticeable. I don't much care for it desu
>>36654939
I was under the impression that a group photo is really annoying
Is it different for girls maybe?
Would eating 1500 calories worth of unhealthy food make me gain as much as eating 1500 calories of unhealthy food? Or doesn't calories matter at all?
>>36655045
calories are calories you cunt
>>36655045
Yeah more or less. There are other things to consider, like how what you're eating impacts your insulin levels, getting enough protein, micronutrients, etc. But fundamentally the most important thing about losing weight is eating less calories than you expend. Doesn't matter what those calories are.
>>36654979
forgot t o attach pic b/c retarded (b/c female)
>>36655055
>>36655079
So, If I eat one meal, totalling 2000 calories, with a 500 deficit, once a day, will I lose weight?
>>36654486
shameless bump
>>36655160
Yeah. Intermittent fasting can be a good way to lose weight quickly. 1 meal per day is probably a poor idea though, it's going to be difficult to not eat the rest of the time.
>>36655120
You realize that that's normal right?
Open a fucking anatomy book once in your life.
>>36651618
ab wheel , woodchopper or weighted russian twist for obliques and tons of leg raises, introduce variety with the raises add weight, raise your legs all up to your head, slow down the concenctric part, etc.
>>36651288
do lifting shoes help your knees out?
>>36655185
I meant it's bigger than in the photo...
Going into cardio season and want to keep my muscle maintained until the fall when I start to bulk again. Is 2x a week lifting enough to maintain with 3-4 5 milers a week as well. I just want to be in a good place to bulk.
How long do DOMS for diddlylifts usually last? I'm a weak bitch so I only did 50lbs on Saturday, it's Tuesday and they still ache
>>36654024
p-pls respond
>>36655744
They last a while if you've never worked out those muscles before. You'll barely have doms when you do it again and by the third time, you'll just be tired without doms.
>>36655990
I see, thanks!
>>36651288
So I recently moved house. At the moment I'm temporarily staying somewhere that has a home gym, but it's too crowded to lift properly and the ceiling is too low (cottage) to set up my power cage or even press without slamming the bar into the ceiling.
I can still do bench, rows, weighted chins and diddlies but no squatting or pressing.
What the fuck can I do /fit/ to supplement this while I'm still here?
In my previous house, all I had set up was a bench, power cage and a set of standard olympic weights which was plain, simple and kept me happy.
So the bar + weights are the only things that aren't in storage.
There are other positives I though as I have more facility to perhaps add some accessories now. So open to suggestions on that front.
Equipment is in pic related. Also, hard to see but that's a dips frame to the right.
when i lift, i lift till my muscles cant do it. The issue is they dont get sore the next day which keeps me thinking im doing something wrong
i used to work out senior year in hs (in college now)
im also cutting
>>36656029
All soreness means is that you did something you weren't accustomed to e.g. a new exercise or something along those lines.
Soreness can also mean that your recovery has been shit e.g. if you went out drinking, or didn't sleep or eat properly. Or you did twice your normal workload.
Soreness isn't indicative of a good workout. You can have a good workout and be sore and you can have a good workout and not be sore. You can be sore after having a good workout and you can be sore after NOT having a good workout.
"Chase performance, not fatigue"
Also...
>when i lift, i lift till my muscles cant do it
Sounds like you have a case of fuck-around-itis. Consider reading the sticky.
What's the most health-conscious way of killing myself?
I want to die as I lived.
If im on SL its ok to atke off days to practice climbing? i always wanted to try it but dont know if will be bad for the gains
>>36651288
I just started getting into weight lifting.
I'm 5'10 and was 90 kg in july but now I dropped to 70 kg by eating fewers calories, more water, doing some casual cardio and bodyweight training, nothing too complicated.
Recently I started weight lifting, just following some simple 3x8 lifts. However, I'm not at my desired body fat yet. I am around 18% body fat.
My question is, if I am still cutting, should I train for strength, so in the 3-6 rep range or for endurance and hypertrophy in the 10-15 rep range?
Please help.
>>36656151
naked in a jungle somewhere remote so your body decomposes and nourishes the wildlife
whats your personal philosophy of getting rid of nagging injuries?
also does anyone have tips on getting out of the "computer nerd for 20 years with lots of aches, pains, and movement dysfunctions" mode?
I'm about 5'9", 150 lbs, have an average/skinnyfat body and have been lifting on and off for 2 years. I squat 205, bench 155, deadlift 275, and OHP 105.
I moved into a new apartment with my girlfriend and I have recently finished school. Over the next year I want to sculpt myself to have an incredible physique - I like the "burly" look of people like Lucas Parker, Jason Statham, Justin Lascek, Dan Bilzerian, etc.
My plan is to do 8-10 weeks of starting strength (until I plateau), followed by 1 rest week, then start on the Texas Method for 10+ weeks or so. My routine will also include reverse curls, DB curls, chin ups, and hanging crunches. I will eat a mostly clean diet of around 2,600 calories per day, which should be about 400 calorie surplus according to most calculators. I will try to eat more but this is my initial goal.
Is this a safe bet to get the body I want, or should I be including/omitting anything?
>>36656259
Learn proper form
Record your own lifting to ensure you're actually using good form (at least occassionally)
Respect your body's limitations. For example, don't try to do weighted dips or behind-the-neck presses if your shoulder mobility isn't good enough. And don't try to do butt-to-ankles squats or deficit snatch grip deadlifts if your hip mobility isn't good enough
Don't be stubborn and try to do an exercise you're not yet ready to do
Make sure your program or routine is balanced in terms of exercise selection. Look at the size of the muscles you train. The amount of work you perform for the given muscle should reflect its size i.e. don't do 20 sets for your brachioradialis but only 2 sets for your quadriceps.
Don't take heavy barbell lifts beyond the point of technical breakdown
Use exercise variety to avoid over-use injuries
Address obvious mobility deficits e.g. if your hip flexors or pectoralis minor are extremely tight, maybe it's time to stretch them (only a problem if you're very tight)
Limit use of high-risk exercises or exercises that are just very stressful on your joints. It helps to choose more joint-friendly alternatives most of the time e.g. neutral grip dumbbell presses over barbell presses
Do exercises in all planes of movement; push, pull, squat, hip hinge, carry, twist etc.
Use a full range of motion
Don't skimp on pre-hab stuff. Especially for shoulders.
Those are just some of the things I learned over the years.
Kind regards, fellow former "nerd".
I've recently started trying to go below parallel for squats and a problem I've been having is that it seems like I lose tightness in my legs whenever I go really low, and it makes it difficult to lift weight I ordinarily would have no problem lifting.
I watched an Alan Thrall video on it where he he says that going down too quickly (divebombing) can cause this. Would the solution be to just try to lower more slowly versus basically just dropping into position with the weight? It seems like whenever I drop down quickly I just lose all tension in my legs.
Also I tend to use a wider stance just so my stomach doesn't get in the way, is that a problem that I should try to adjust or does squat stance just sort of vary between people?
>>36656428
thanks m8, some good stuff to keep in mind
Juice gets demonized on here a lot, is juice I squeezed myself permissible? Talking like 250mL a day sorta thing.
>>36656428
>simple question
>a fucking essay of everything they know about lifting
cool very helpful
I've heard of people going on 1500cal diets while making gains as well? I remember reading this a while back ago on /fit/. How's this possible? I thought the least a person could eat is a 2000cal diet.
I hurt my shoulder doing bench 2x in a day and following it with boxing. I can barely bench now but have full mobility and its getting better. Obviously, I shouldn't push the same exercise twice a day and need to recover.
Basically, what is the most efficient routine and diet when you have 2hrs at 7pm and 2hrs at 11pm to workout 5x a week? How much do pros train?
I'm only about 3/4 of the way to a 1234 which is kinda a goal and caused me to bench too much around 180. I really need help.
I moved weights against the will of gravity for the first time two days ago and, fuck me, I Woke up with the worst muscle pains in my life.
I can barely move my arms and legs.
Am supposed to go to the gym today but I don't think I can last 10 minutes there in my current state. Are there stretching exercises I can do to lessen the pain?
I know once my body gets used they will not happen anymore, but fuck, I don't want to start my lifting career by missing my second day already.
What mode am I
>>36656855
barely alive auschwitz survivor mode.
are you ill or something?
>>36656843
I'm a noob but that's DOMS and you need protein, hydration and if you want to loosen up, cardio will get the blood flowing and I think, release carbonic acid buildup that makes soreness maybe.
I started running about 2 months ago, It was hard at first since I hadn't run in awhile but I eased into it and am finding it okay going. My main issue is that some days I just can't get my body going. I'll be devastated after just a half mile at around 8mph, other days I can keep going for around 2-3 miles.
Its really bugging me since I can't figure out what is causing this, I seldom get this issue with lifting (and when I do it'll pass quickly) but when I run it seems every other day I won't be able to run and I'll be exhausted in minutes.
>>36656960
sounds like you're just run down and under-recovered on those days. analyse your training week, do you do heavy squats before the days you feel shit, for example.
perhaps just do light running every other session if you want to run, or take it out all together.
>>36656843
you unfortunately did too much too fast. it's not weak to have to miss a day, its weak if you don't learn from it. you can do some self massage/stretching the sore muscles, and if you're desperate you can go in and do some light work/work the muscles that aren't sore.
>>36656837
you can't go full force in both boxing and lifting. you have to compromise one to thrive in the other (once you're past the novice stage in both).
main consideration it sounds is obviously reduce shoulder lifting volume and eat/rest appropriately. if you mean you're lifting and boxing 2hrs a day each 5x a week then you should probably reconsider your frequency.
>>36656797
it depends how small you are and how active you are, and you can still easily make initial gains even in the worst circumstances - you wont get far though.
>>36656673
its fine if you treat it like any other sugary snack - don't abuse it.
>>36656552
yes, evidently you need to slow the decent if you've identified dive-bombing causes issues
and as long as wide stance doesn't lead to severe knee collapse (or any other generic issue) then its fine.
>>36656364
its a good template, but no one can say you will have that body, and chances are you won't, because half a year isn't enough to transform anything into anything worthwhile. all the people you noted spent their lifetime getting to that physique, you wont get it in half a year.
>>36656185
you can take of days if it interferes, but some amateur climbing isn't going to ruin progress on SL. feel free to do both, and eat more to accommodate extra activity if you need.
>>36656770
Simple question, yeah. But no simple answer as you can see.
There are two kinds of answers in this world: thorough answers and shit answers.
>>36657091
>what is unnecessary bulk
>what is waffling
>what is 'being concise'
those who can't provide a clear and concise answer about things generally have very little knowledge about what they're talking about - often just random regurgitation in hopes something answers the question.
>>36656673
It's demonized because it's estimated that sugary drinks like juice are the leading cause of obesity in the US. There's no difference between orange juice you buy at the store that says 100% juice and squeezing it yourself. Fruit is nature's dessert. Eat/drink it in moderation to limit your intake of simple sugars.
Will eating slightly above maintenance and doing mini cuts (one week every two months) do more harm than good? I absolutely hate having high body fat because it goes straight to my spare tire and looks awful. I am currently at 6'2" 190 lbs (188cm 86kg) around 14-16% bf.
Is "Casio Unisex Phys Running Watch" good enough for C25K?
>>36657177
Different poster, But the question asked was very general so I don't see why a very general answer wouldn't be expected. It wasn't a question that required any specific knowledge. If you can answer it better than do so. If you're the person who asked the question, you're a dick.
>>36657216
How much is slightly above maintenance? Eating 100-300 above your maintenance is asking for error and you won't make gains as efficiently as a traditional +500 calorie bulk. Mini cuts are fine. I always do one before Halloween and before Christmas. If I were you, I'd already start cutting. If you wanna be lean by summer that is.
>>36657235
you can give a general answer with out writing an essay - and the point wasn't 'he was wrong', the point was there was tonnes of waffle for a simple question.
>how do I stop being a skinny achey nerd
lift weight, do mobility, eat enough.
answers the question and allows a degree of independent research.
no need to white knight here - it was just a point m80.
>>36657289
An unnecessary point. Let me make a point; you just want to argue for the sake of arguing because it makes your dick feel good or something. How about you be helpful instead and keep your points about concise writing in your English class.
>>36657289
If someone asks me my "personal philosophy" on something, the answer is probably gonna be a little long winded. Suck a dick
>>36657234
Well, it's a watch. Idk anything about it, but it probably has a timer. How about you get your ass off the couch and start doing that 5k. That's the whole point, right?
>>36657289
>lift weight, do mobility, eat enough.
Great example of a useless shit answer.
>>36657263
Slightly above maint for me was around 300 but ill bump it up to 500, thanks. I don't think I'm big enough to cut any more, I just like to keep bf in check
>>36657310
>unnecessarily puts his point forward in an argument unrelated to him to say putting forward points are unnecessary
that post was pretty specific m8, sounds like a whole lot of projection :^)
my point was helpful - be concise. you just wanted to "argue for the sake of arguing" it seems. I wonder why someone would do that...
>>36657336
you have the right to be excessive and long winded. i have the right to tell you that you are excessive and long winded. seems like a few people are on their periods today
>>36657377
sorry not everyone wants to spoon feed you. some would call you a lazy cunt. I would never though.
>>36656228
I'm here to help so listen close. First off, keep cutting until you reach a reasonable body fat percentage around 12-14%. Then you can start bulking. Second, do lift weights while you cut. You should make some noob gains and this will be an opportunity for you to master your lifting form. Lastly, DO NOT try to make your own lifting program. Forget about rep range and endurance and hypertrophy for now. You have no idea what you're talking about. Read the sticky, find a big inner program like Starting Strength or Stronglifts, and do that exactly how they are meant to be done. People with way more knowledge on the subject have created these routines for beginners. Don't try to fuck around and do your own thing.
>>36657396
I can't believe people like this spend their day shitposting on an anime related fitness forum just to fuck with people.
I'm a skelly doing SS and I'm about 4 months in and have gained roughly 20 pounds. However, I feel like my lifts are not progressing very well.
DL: 115->195
BP: 45->70
Pendlay Row: 65->100
OHP: 25 -> 50
Squat: 45-> 120
Additionally, there are no noticable aesthetic changes, apart from appearing slightly tubbier. Does this sound correct?
>>36657476
Is this lbs or kg? Also what's your height and weight?
I need a very basic protein powder recommendation
I don't want it mixed with creatine and I don't want a gainer-shake
Just some basic ass protein
>>36657499
Did you try Google faggot? Just kidding, kind of. See pic related.
>>36657492
Pounds. 6'3 and 170 as of right now, so I was 150 when I started. Have always been extremely weak.
>>36657466
>cause you're posting such useful information
One question... Is it really about making a deficit?? I mean, can I eat a portion of rice or potato or noodles everyday as long as it fits my macros??
What should I be doing for abs? I'm likely going to train them 3x week as they're really lacking and I don't want to injure myself
>inb4 squats and deads
I do those already but I want moar
Diet question
I need 2600 calories a day to make gains (stalling at 2300 cals)
But I'm already hitting my macros at 2300
180p/180c/90f
What's a calorie dense food I can swap in to raise the cals without going over on macros too much
>>36657517
Cool mang thanks for the quick response
>>36657540
Eat way more than you are currently eating. Not rice and shit but nuts, beef, pork, chicken, fish.
You're not eating enough or you're not working hard enough. Those are the only two things you need.
>>36657564
Yes homie. Unless you're for some reason extremely sensitive to carbs.
You could probably lose weight on cookies as long as it's a deficit.
Won't be healthy though
>>36657604
Thanks for answer... should I weight the amount of rice or potatoes or noddles before or after I cook them?
I'm learning to eat "normal" portions
>>36657587
I mean I know I eat a caloric surplus. I've gained 20 pounds so that couldn't have happened otherwise. Also, I eat my weight in grams of protein every day. Not sure how eating even more is going to solve anything considering I'm slowly ratcheting up my caloric intake as I gain weight.
>>36654024
I keep training through soreness not pain.
>>36657634
Before cooking bro.
Are you cutting or bulking?
>>36657577
if you cant make your calories then your macros aren't right. add more of any macro until you hit calories.
>>36657576
hanging leg raise, rkc plank, ab rollouts, woodchoppers.
>>36657661
Cutting, man. Lifting and doing cardio on rest days, still 5 more kg to lose. (already lost 23 kg), but just began to count macros.
what are chicken breast real macros? some say its 100 calories per 100 grs, other apps says its 170 per 100grs...
Im about to cookup a /fit/ classic: Chicken sandwich and salad.
Whats a nice seasoning?
I'm starting a lean bulk eating 250 kcals over my TDEE. Does my TDEE include the calories I burn off at the gym?
I also get home from the gym late, eat, then go straight to bed. Is it bad to eat a heavy meal 30 minutes before I sleep?
>>36657733
Semen.
>>36657715
Keep it up amigo.
I never had to try and really cut.
I bulked hard and counted calories then.
But when I cut I just ate until I was full, instead of stuffed like on a bulk.
Once you do a couple bulk and cuts, you'll really learn to listen to your body and it becomes second nature.
Why do people hate kettlebell swings? Legitimate answers please
>>36657784
TDEE does not include burned calories.
If you do any kind of cardio you might need to bump up the calories just a bit.
Eating a lot right before bed won't matter as long as it fits your macros.
Infact, you'll digest the food more efficiently and get the most out of your meal.
Sumos do it to gain weight, but they're also eating surplus.
At a deficit you're good to go.
>>36657811
>TDEE does not include burned calories
>TDEE does not include expended calories
>TDEE does not include expended energy
>Total Daily Energy Expenditure does not include energy expended
you sure about that, m80?
>>36657799
the hate is exaggerated. it just taxes the posterior chain a lot, so for people already doing squats and deadlifts it can just take away from them, especially cause you can't really add it to 'build strength', mainly just HIIT training.
>>36657850
Don't know what I was thinking.
Sorry lad
>>36657784
Yes when you calculate TDEE you'll include your daily activities that burn calories
On Saturday I benched 80kg for 3x8, were solid reps and managed to retract good. The thing is today I wanted to try again at 82.5kg and did only 3 reps. Then I deloaded to 70 and still was hard. Rest of the workout went great 50kg 5x5 (dealoded from 57kg for 4 reps) , incline bench 55kg 4x10 , skullcrushers 4x12 with 5kg per side of eazy bar and finally did some solid 3x6 dips. Just started them cause I was afraid. I can't think why I my bench was like that. Could it be that I slept shitty for 5 hours and woke up fast and ate 30grams of oats + 30g whey + 200mg caffeine ? BP was my first exercise also and I strongly recall feeling so shitty at my warmups and during the "sets" I did. It made me so sad cause I was so happy after Saturday's training. I'm still thinking about it. Should I worry much ?
Is it normal to not get muscle soreness after some time? I've only been lifting for 3 weeks and increase the weight as recommended by 5x5 stronglifts and I'm still just as exhausted after work outs as before, I just stopped getting sore muscles the next day. Is this normal?
>>36657971
>>36656106
Never mind, was already answered in the thread.
>>36657909
Thanks for the help.
On average how much does a person burn for an hour of weight training for about a medium intensity?
Will giving blood affect my lifts?
>>36657540
You're very weak for your size. Keep at it. Make sure you push the weights every week. You should be adding 5lbs every fucking week no excuses. Eat like you have been, but make sure you're getting enough protein and monounsaturated fats (peanut butter, nuts, olive oil).
>>36657723
The discrepancy is generally resolved when you take raw vs cooked and/or with or without skin. Water is lost when cooking so it has more cals per unit weight after cooking and skin because duh.
>>36658001
Damn homie that's a question that I just do not have the answer to.
It depends on a lot of factors.
You'll have to do some research elsewhere.
Even then there's no accurate answer.
I'm >>36656797
Going to go on a 2000cal diet, anyone use a fat burner? One of those over the counter ones. Any recommendations for a good one?
>>36658048
Yeah I figured that was a loaded question, no problem though, I'll eat roughly 250-500 more than my calculated TDEE.
Appreciate the help!
>>36656855
I'd say you're "Been carrying the Ring for 487 years" mode.
>>36658004
Maybe for a day at most, if anything you'll be sharing gains with other people in need.
>>36651288
So when you choose a routine, say stronglifts, how are you supposed to manage what weight you lift each week? By that I mean like weight progression. Do you find what you can lift and stick with it for sometime or do you keep upping the weight each week? I'm wondering because I just started trying to gain weight and lift for the first time.
I'm following the Rippetoes workout routine. I'm not new to working out but I haven't lifted weights for over 6 years and was doing competitive boxing during that time. I decided to treat it as if I was new anyway and followed the guide to the T but since my first workout, I haven't felt sore since and I don't want to make any changes to the workout because I don't know how. I've forgotten everything about weight lifting. What should I do? Get a new routine? I don't know how to choose.
>>36658320
Because I find that I usually cant push myself to a new weight in a week, this really confuses me and feels like I'm not progressing properly.
>>36658457
Personally I add a very small amount of weight each week and do the same reps unless the next step up is too big a jump, in that case I just wait longer
>>36658414
>>36658457
I train a little differently when coming back after time off. SS starting with 3 sets. I start with a weight I can do at least 5 reps of with good form and work my way up to 10 reps with good form. When I hit 10 reps, I increase the weight and drop back to 5 reps, or however many I can do without losing form and repeat the process. I see good progress this way so I don't feel discouraged. Obviously it's only a short term method as you don't want to be doing 30 DLS with significant weight.
I had the flu and from thursday on I'll go working again. Is it okay to also go to the gym again from that day again or should I wait? And if waiting then how long?
Guys what the fuck is going on with me? Go to gym for 3 days one week come back the next extremely fatigued after doing 3 workouts drink water it makes me even more fatigued. I keep going trying not to be a bitch but then I get light headed and I left cause I couldn't take anymore what is habbening?
A question to everyone who's counting calories:
Do you count fruits too? I could eat apples en masse. They're healthy, but its still calories.
>>36659018
You have to count everything senpai.
What's the prime time for whey to affect you after exercise? After lifting I have no choice but to take a 1hr bus ride back home and I'm afraid by that time the maximum usefulness will diminish.
>>36659018
If you aren't counting all your calories, then you aren't counting calories and are probably a lard ass who doesn't think diets can help you lose weight. Also gummy fruits are not fruits.
>>36659116
Any time is better than not at all. Just bring the powder and a shaker to the gym and problem solved.
>>36659018
>>36659053
Thanks.
I've just started counting, thus far I've calculated in everything. I'm not trying to lose weight, I'm trying to hold my weight or even gain a little. Also doing this to keep track of my protein intake.
Another (stupid) question:
>eat more calories than your body needs and you will gain weight (rule of thumb)
How do apples (just an example) fit into this? I will gain weight, yes. But what exactly is "it"? Is it fat?
I don't actually care about the weight that much, I just don't want to get fat.
>>36659572
>what is it?
I don't know. Are you eating 10000 calories in apples and sitting on your ass all day? Then it's fat. Are you just eating one apples worth of calories over maintenance with an otherwise healthy diet while lifting your ass off? Then it's muscle.
Guys I went soft on my workout today, I only ran 1 minute the last two times and on a lower speed. I went hard Friday and yesterday I think I hit a wall. Am I gonna make it?
It's the emi meme run that I've been doing, I like it.
>>36659116
Read the sticky
Question:
is it normal that when starting out, certain muscle-groups are extremely weak compared to others?
I can pull a good 40kg (88lb) on the isolateral row machine 20 times, or doing barbell rows. I can also do 2x10 situps no big problem.
OTOH I cannot do more than two crunches or 10kg (2x5) on the bench press.
I started lifting about two weeks ago. Haven't anyone else seen mention anything like this. Could it have been bad posture that caused this under-development of certain muscle groups, or somesuch?
So I did 3x10 of 90 lb for Dumbbell Shrugs today. I'm rapidly approaching the maximum dumbbell weight that my gym has. Should I go to barbell shrugs when I max out DB Shrugs? If yes, is smith machine ok?
Pic pretty unrelated.
How much would you think the max bench is of someone who can incline DB press 60 3x8?
>>36658743
Would anyone else recommend this to see growth? Or should I just stick to 5 reps all the time while increasing weight in small increments?
>>36659815
Are you fucking stupid or something? You need somebody to tell that muscles you dont use frequently are weaker than the ones you use frequently? Its completely logical and obvious.
>>36660030
sure, but this feels rather extreme. I don't know anybody else who is that weak in certain muscle groups. Even beginners guides like Casey Butts recommend you start out doing 2x10 crunches, and there is no way I can do that.
Does being 6'3" mean I'll ACTUALLY have to roid for decent aesthetics?
Got Diagnosed with Ehler-Danlos Syndrome a while ago. Shoulder joints are particularly bad and prone to dislocations, so I can't really do many overhead excercises.
Are there any alternatives for Pulldowns? As it is now I can only do Reverse grip ones.
>>36651288
>Ketogenic Diet for lean bulking
Is this feasible? My primary goal is to build muscle, but being lean or getting leaner would be a nice plus.
So would keto facilitate this? Given I eat at a little bit of a surplus while eating as little as possible carbs? Would the body use the fat to help the muscles grow?
Is there a good way to practise form on the more dangerous lifts without risking injury or looking like a dootbag in front of the whole gym?
(How) does lifting affect your facial features?
And if you have bad genes?
>>36651288
Is it worth it to take creatine?
I started taking it along with whey powder right when I started lifting, and I've made some gains, but I don't know how much of that is to do with taking creatine.
Reason I ask is because I've noticed my hair getting a bit thinner and I'm wondering if the creatine is causing that in part.
I found a barbell on Amazon for a good price that advertises being an Olympic bar, with 600 lbs capacity. It lists the weight as 44 pounds. Others list the bar as being "approximately 45 pounds."
Are lifting bars not actually 45 pounds?
I'm pretty new to lifting. Been at it for a couple months and I'm looking to expand my exercise. I need a good shoulder exercise. Anyone got one they like?
>>36660413
ohp or push press
>>36660369
they're just not calibrated to the pound, so they put 'approx'. if it says 44lbs its a 20kg bar (metric standard)
>>36660341
yes. most likely not the creatine - never actually heard of it causing hair loss.
>>36660340
>facial features
you look less chubbier
>if you have bad genes
it wont change your genes
>>36660261
>the more dangerous lifts
like what
>>36660074
lean bulking isn't really a thing. just slow bulking.
being in a slight surplus with adequate protein will facilitate this.
>>36659914
probably not much if you've never flat benched, or done a max.
>>36659882
yes and yes
>>36659815
it's normal. you're very novice, so imbalances for a plethora of reasons is expected. train everything normally and it will generally balance itself out.
>>36659773
make sure you're eating and sleeping enough, and not pursuing too many things at once and expecting to thrive in all of them.
>>36658975
you're doing too much and not eating/sleeping enough to recover from it.
>>36658972
if you don't have the flu anymore you will be fine.
>>36660421
I have flat benched and done a max. I'm just wondering cuz my bench seems lower than my other chest lifts
>>36660421
>like what
Deadlifts come to mind.
>>36660421
>>>36658972 (You)
>if you don't have the flu anymore you will be fine.
Thank you, bro!
>>36660421
>make sure you're eating and sleeping enough, and not pursuing too many things at once and expecting to thrive in all of them.
I am, just kinda disappointed in myself. Thanks senpai.
