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Questions that don't deserve their own thread.
last thread is almost maxed out
Is it okay to go to the gym after taking some pain killers?
>>36920968
When doing OHP are your elbows supposed to go straight up in line with your forearms, or is it ok if they go out a bit?
When bench pressing, your shoulder blades should be pulled back, right? this way your back is arched. I lose this posture after the first or second rep, why? how to fix this?
>>36920968
should i consider ingesting salt tablets if i'm only getting around 1200mg of sodium daily from my food? I find that i'm thirsty and can't retain water well and i think its cause of a sodium deficiency, are there dangers of having too much sodium from the tablets?
Will eating fruit while cutting hurt me in anyway as I approach lower and lower bf percentages?
>>36921459
>not limiting your fructose intake while cutting
>making it
>Creatine
>On a cut
Worth it? I'm usually in lectures for an hour so I can deal with all the extra pissing from having a full bladder 24/7.
>>36920968
How much weight do you think this high quality industrial grade bench can support while inclined?
How can I tell if an aching back is just sore muscles or something more serious because of bad form?
ON or NutraBio brotein? ON has soy and other shit in it, while NutraBio is cleaner but pricier.
Who makes the best foam roller for the best price?
>>36921558
It's always worth it unless you mind the bloat.
Is Greyskull LP the SS of the upper body? aka is it good or not?
I'm debating between it and a 6 day PPL split but frankly the commitment on PPL is intimidating, but on the other hand, Greyskull looks a little bare bones, but has everything I like except for maybe rows. I'm a beginner lifter with quitting issues, have never stayed actively in the gym for longer than a few months at a time. What's better for me?
So, why is it multi vitamins don't work?
What's the science behind it? Why can't I just take a multi everyday and be fine?
Low absorption rate? Why would I absorb vitamins from vegetables better?
How do you power clean? There are always people standing in the way
>>36920968
any point in doing pushups and pull ups every morning if your already lifting 5x a week and are natty?
whats better, few pull ups with no support or many pull ups with rubberband?
am i suposed to count the weight in kilos or lbs when i count in lbs it sounds heavyer and more impressive but the weights are in kilos
Was 76kg skinnyfat 2 weeks ago starting bulking and greyskull. About how long and how much weight should i gain before starting to cut(if that's what im supposed to do)?
>>36921770
>So, why is it multi vitamins don't work?
we don't know if they work or not, that's the problem. we probably won't know for a very long time because the potential effects are small and take decades to show up. it's just a nightmare to study.
What's a good snack to keep in my desk during work? I have a busy schedule, so I tend to eat lunch fairly late. I was thinking a big bag of nuts, but those are harder to keep track of for >muh calorie tracking autism, or protein bars, but it's hard to find decent ones that aren't full of sugar
>>36921433
help
![my_hero_academia_color_by_afran67_by_afran67-d87etcd[1].png](https://i.imgur.com/189cCY5.png "my hero academia color by afran67 by afran67-d87etcd[1]")
>>36920968
be 19
120lbs
can i build muscles with calisthenics only and look like pic related
>>36921770
its not that they don't work per se.
fatsoluble vitamins tend to last in the system when accumulated vs water soluble ones that piss out
the folks that make the vitamin just say "well this is the upper limit so we'll put much less than that to be harmful"
which is fine if you're covering your bases
(especially at a caloric deficit)
but then they'll just put a bunch of water soluble cause it wont do harm as well.
>>36921870
>deez
>>36921948
you'll be fine without so much sodium
IOM suggests 1500mg of salt per day
the minimum required per day is 500 without excessive lost from sweat and urine
>>36921754
I've been doing Greyskull for about three months, after doing SS on and off for a little over a year. I will say that not squatting every workout my squat weight went way up over what I was at doing SS. I like that Greyskull has a base program and encourages you to add to it depending on your goals, so adding rows should be no problem. As a final thought, deloading on Greyskull does not feel like a failure and something that has to be slogged through, as every time you still can try and beat your last set rep max. I've enjoyed Greyskull so much more than SS.
I can now bench/squat 40KG for 20 reps at a time, is it time to join a gym and start using heavier weights?
How could I expect my progress on SL to be if I'm coming from 4 months of doing a retarded 4x/week split?
The split yielded pretty good visual progress, but marginal strength increase.
>>36922113
>40KG
yes
and please refrain from ever going 20 rep again
I fucking hate bench with a passion. If all I care about is looks can I just ditch it and use one (or two) of the billion chest machines out there which seem to work so much better for chest anyways?
>>36921851
When you feel like it. Do whatever makes you stick with it. Personally? I'd lean/slow bulk at a 500 cal surplus daily for a year, then take it from there.
>>36920968
Snapped my lower back and took 2 weeks for a rest. Dropped squat from 100kg to 80kg for reps. Is it safe to add 5 kg per workout day?
What do you guys snack on during a cut?
I feel like I'm eating too much fruit because of the convenience/lack of knowledge.
Is it possible to be pre-disposed genetically toward strength in certain muscle groups? Or is it just once you build that muscle group more than others, it's easier to get str levels back to higher quickly than ones you haven't trained on and off for years?
What do you guys do between sets?
Im doing a Marathon at the end of July, only 5km but Im not particularly fit when it comes to Cardio so how many times a week should I run the distance as a practice? Diet wont be an issue.
Hey fit I'm new to squatting. ~6month
Is it normal to grit your teeth when squatting heavy? I'm afraid I'll shatter my teeth or something
>>36922321
Contemplate life and its meaning
>>36921951
Yes. But It will be quicker with weights... Waaaaay quicker.
>>36922307
yes
genetic predisposed in one way would be the insertion/bone length
yes
you myelinate the nervous system first thing from gains and lose the nervous adaptation first when you start to go into "detrained" status
muscle hypertrophy will outlast the nervous adaptation that was lost
>>36922321
think about your mum
>>36922339
you can walk a marathon and still "finish"
a respectable time would be under 4. You should work on that as your goal.
>>36922269
I typically snack on roasted peanuts to hold me over between meals (Obviously in moderation due to their caloric density).
Broccoli too on occasion.
>>36922384
>muscle hypertrophy will outlast the nervous adaptation that was lost
That confirms my thesis
>>36921568
Just the bar
>>36921008
youtube.com/watch?v=sqKhLR1zRaU
>>36921091
Shoulder blades should be pinched down and back as hard as possible to establish a solid platform that you can press off of (press yourself into the bench, don't just push the bar up)
Push your feet through the floor to maintain stable platform and arch on back, you should not be 'comfortable' when in a bench press position. Take time to get setup first
>>36921459
If you can afford the sugar and carbs, go for it
>>36921568
Pretty much impossible to tell
Manufacturer should provide details about max load
>>36921575
Post form checks
How long lifting?
Soreness should be local (not moving around) and more of a dull ache than pain. Temporarily eased by a light stretch
>>36921592
Stop asking this
Make up your own fucking mind, just consider macros, ingredients and quality of ingredients (i.e. no heavy metals)
>>36921698
YMMV on different websites and products
But the best foam roller for the price is one you make yourself from PVC
>>36921754
No. But it is good.
I started by reading SS and then doing it.
>>36921807
If your 'gym' doesn't have a platform or space to allow cleans safely, maybe you should find a gym that does
>>36921818
Not really, unless you just want to get better at pushups and pullups
>>36921829
Depends on how many 'few' is
It's better for progression to have a little volume in
Have a scooby snack
youtube.com/watch?v=mRznU6pzez0
>>36921848
Whatever your country/gym has the weights in
>>36921851
Whatever the fuck you want
It's best, as a beginner, to exhaust linear progression
>>36921870
Do you want a bunch of calories? Nuts
No calories? Salad/vegetables
>>36922200
You will still make some linear progress that is stopped at a comparable level to others who have similar controlled variables as you (technique, diet, sleep, genes, etc)
>>36922233
Use DBs
Do incline
Do dips instead
You probably hate it because you suck at it
>>36921568
Do you shit on that bench or something?
Can I effectively cut on one meal a day?
Any Greyskull pdfs floating around?
>>36922259
Yes, if the weight moves well.
Won't be sustainable forever though
>>36922307
Yes
>>36922321
Record progress
Crossword puzzles
Look at butts
Listen to books/music
>>36922349
You should try to relax your mouth
>>36922339
Couch 2 5k
Google it
>>36922520
Bump
>>36922520
IIFYM
See intermittent fasting
>>36922530
What exactly do you need?
What is stopping you from googling 'greyskull pdf'?
>>36922570
>bumping after 6 mins
Not gonna make it like this
>>36922520
As long as your macros are in order, why not?
>>36922520
Yes, there are some advocate for this method (aka intermitent fasting). Depends on your willpower though. Plus you still have to consume all your cals in one big meal.
Why am I drinking this black again?
Should I do as many curls as Greyskull LP says to? I could not care less about curls, plenty of compound lifts help with biceps.
>>36920968
whats a scoop?
what things should I use to measure scoops of my protein powder?
>>36922854
Protein Powder almost always comes with a scoop
>>36920968
Do bodybuilders do cardio? Like, did Arnold ever hit the treadmill?
What's the difference between whey and iso protein?
>>36922865
I some ON Gold Standard double chocolate whey and I dont think it came with a scoop. Could it have sunk to the bottom of the tub?
>>36922908
> Could it have sunk to the bottom of the tub?
Yes. Just dig around. It's in there.
If dubs I don't row tonight. If singleton, I'll row anyway. Unless 22 then fuck it.
How can Zyzz be real if our gains aren't even real?
>>36922823
Every other workout? Why not?
You don't have to do anything, but there's nothing wrong with curling every 3-4 days
>>36922908
ON gives a scoop, so yes.
>>36922872
>insert cycling joke here
Probably some in their cutting phase, but it's not really necessary because they have their diet in check
You don't need to worry about anything beyond the macros and ingredients of protein powders
Consider iso vs whey to be a meme
>>36922958
get rowing faggot
Is there a reason to do any ab exercises? I know they don't burn much fat, and make you look fatter if you have a high bf %. But do they make your abs look better if they are already visible?
>>36923064
>will exercises make your muscles bigger
yes
>>36920968
Is it okay to do seated dumbbell OHP or should I rather do it with a barbell and standing?
Everyone: What's your go to ab exercise?
>>36923138
>that pic
get the fuck out of here
>>36923138
Deadlifts
>>36923138
weighted crunch
>>36923064
yes
>>36923138
plank all day erryday
>>36923152
Fuck you nigga
>>36923163
>>36923162
>>36923185
Thanks senpai
>>36923135
Do whatever you want
I'd do standing barbell until stall-deload-stall, then switch over to DBs until stall, then switch back over
>>36923138
Ab wheel and leg raises
>>36923064
Yes it will look slightly larger and more defined than if you never focused on it, but the rectus abdominis is a muscle with very little potential for hypertrophy. You can essentially max out how large they can get within a couple months of weight training on them.
>>36923064
Adding on to this, will I see ab gains after about 4 months of 3x week ab training. By training I'm doing around 100 crunches (and increasing that number slowly on w orkout by workout basis) for 2-3 sets depending on how I feel
My right lat is significantly bigger than my left. What can I do to balance it out?
>>36923235
Fat covering it or muscle? Do you train your obliques specifically?
Is this what they meant by functional strength?
Instead of having a cheat day what does /fit/ think about having an uncalculated day? No counting of cals BUT not binging. A day where you eat 'naturally' but also logically. More or less eyeballing food.
Will DB flies help me improve my bench?
Why are my benches so weak? I've been lifting for merely a month and those are my stats:
Height: 168cm (5' 6")
Weight: 82 KG
Bench: 35 KG
Squat: 100 KG
Deadlift: 70 KG
I see people weaker than me lifting heavier weights doing bench press
>>36921951
You'll need DBs and anime genes as well.
Bodyweight is shit. Not bad, but not ideal.
>>36922872
Ronnie Coleman walks on a treadmill for an hour a day in the morning or something.
Arny liked to box for cardio, if I remember correctly.
It's important for general health, and I'd imagine even more so when you're injecting grams of exogenous hormones.
Normal whey is normal whey, and whey isolate is more tolerable for people who are lactose intolerant, contains no cholesterol and etc.
When doing stomach vacuums, is it normal to feel my nuts retract, or am I doing it wrong?
Is SL just as good as SS for a beginner? Also where do I do OHP if I can't clean it onto my shoulders, can I use a squat rack, or is that as bad as curling in it?
>>36923463
>Why am I weak?
>I've been lifting for a month
well there's your answer, faggit
>I see people weaker than me lifting heavier weights
then they're not weaker, faggit
>>36923531
No shit lad, but mine is particularly low compared to the other things I lift.
>>36923531
Awesome Vid! Great size. Looking thick. Solid. Deformed.
>>36923064
Are muscles muscles?
Yes. Train them, and they will look better.
Why do some power lifers not train biceps, but train calves? I know the Soleus plays a part as a synergist, but still. What's the harm in adding in some incline curls for biceps health or something? It only take a few minutes 1-2 times a week.
>>36923281
Maybe more fat than muscle I'd say.
And once a week if that
>>36923531
>>36923554
Wanna see how freaky and cancerous you can get. Thanks for the motivation.
>>36923541
It really doesn't matter after a month.
>>36923515
You may also not be doing the exercise properly, make sure that you aren't flexing that "don't pee" muscle. Focus on just sucking in. Imagine you are kirby or some shit.
>>36923529
The general consensus is that SL is shit.
Go with SS, GSLP, or Reg Parks.
Pressing in the squat rack if you don't have a power rack isn't a huge no-no.
Just remember to be considerate, and consider learning how to clean it up, so that you don't have to wait when someone is using the rack.
Is fishoil a meme or does it really help with muscle development?
Also, just wanted to say thanks /fit/. Finally escaped obesity thanks to you faggots.
>>36923667
gj faggot
keep it up
>>36921433
You realise you can buy pure powdered salt, right?
>>36921433
put salt
on your food
>>36923509
>whey isolate is more tolerable for people who are lactose intolerant
whey gives me bad gas, have to take lactaid every time i drink it. i'll try the iso stuff next, thanks.
>>36923678
Thanks fucker
I will, I'm not stopping till I make it
what is this called
>>36923736
Lost 10kg in the last 63 days, or 6.6 grams an hour. Lost 15kg since I started.
How do I praise /fit/ sufficiently? I already kiss a portrait of Zyzz every morning.
>>36923779
Leg lifts
>>36923779
an erection
>>36923779
I think its a jack. It makes the car on the left go up
>>36923779
#randomabexercisegirlsdoinyogapantsforattention
So hypothetically say I didn't want to train legs anymore. What would be a good routine for that? Just do full body (Sans legs) 3 times a week?
>>36923608
>>36923235
Well if it's only fat, gain/loose fat. If it's muscle mass, try to work your form best on your work out. In the mean time, train the other one a bit more.
>>36923819
Thanks familia. Currently bulking so I'll see what do. It's always kinda been bigger but more so now that I've been lifting
I'm trying to lose weight but I want to retain the muscle I have built up over the last few months.
What constitutes a, "cut?" How exactly do you cut? Is it just reducing the amount of food you take in, so less protein,carbs, and fat in general? I don't really know how much I'm supposed to be eating.
For example, I'm eating about 1g Protein/ lb, so thats about 200g protein a day, so if I want to cut, maybe reach 160 or 170, what would I need to change in order to achieve fat and weight loss in general?
>>36923235
That's a tougher one since there aren't a lot of one-sided exercises for it, but you can do one armed pullovers and maybe find some others. Imbalances in muscle tend to stem from one taking over for the other when you exercise them simultaneously.
>>36923876
Figure out your maintenance calories, subtract 500 or 1000 depending on how aggressively you need to lose the weight. That's a cut.
You don't need more than 0.8g of protein per lb of weight; people just say 1g per lb because it's easy to remember and doesn't hurt doing more. My suggestion would be to start chewing sugar free gum and drinking green tea if you don't already, as they will suppress a lot of cravings.
Is there any practical way to determine your genital health without a doctor?
I pulled something in my taint two months ago and I'm worried that I'm still not 100% back to normal
Stopped working out for over a year, am back at it and cutting (500 cal). Is it a bad decsision to cut in my situation?
As a noob wanting to leave skinnyfag land, what's the best program I can follow early on? And for how long? I obviously already figured out a bulking diet and stuff
>>36924037
Any program that includes exercises for all the major muscles will work (big 3 + shoulder press and whatever else floats your boat). You're not going to see any meaningfully differentiated benefits from specific programs for your first year.
>>36923939
>start chewing sugar free gum
This is a terrible idea. Chewing gum, even sugar free, can fuck things up.
>>36924037
Its in the sticky.
>>36924093
you forgot to insert your broscience
>>36923879
I was telling other anon it's been imbalanced for years, probably been worsened from lat pulls. Used to play baseball too idk if that matters
>add 2.5kg every workout
i genuinely don't see how this is possible, im still a beginner and have linear progress, its just so much slower than that (for bench and ohp at least)
>>36924105
I read the sticky and I asked something a bit different/uncovered, or maybe I passed it by, if so, sorry
>>36924105
Thanks mane, I feel better knowing that I just need to work hard.
Slightly lower weight for more reps with good form due to lower weight save for probably the last set when you get tired
Or
Slightly higher weight and less reps with good for save for the last rep of later sets due the actual weight more than being tired overall
What's your pick?
>>36924168
It probably isnt for presses. Get microplates and move along your way.
>>36924201
Depends on what you're trying to build towards. Personally, I would rather lift a little heavier than a little longer.
>>36924251
Hypertrophy, so yeah the consensus is what you said
When can I move off SS? 2/1.5/1x body weight?
Want to move to a new routine in the summer when I'll have enough time to go to the gym 5/6 times a week.
any point in doing some light sets in the morning, will getting a daily pump do anything for me?
I am dieting, I lost 15lb already and have 30-40lb more to go. I have been doing reduced calories, no carbs other than fruit, low fat, lean protein. The other day I made chicken salad with mayo as a treat and my body responded very well to it. Obviously I have not been getting enough fat in my diet as I felt fuller and better for the rest of the day.
So I have been looking into the keto diet and I think it might be a good diet for me but I just don't understand how it works. I understand the chemistry behind it, beta-oxidation and ketone metabolism, but I don't understand how you lose weight taking in so many calories?
How do you do the keto diet and not go over your calories? How do you get full when all the calories are so densely packed? Can anyone shed some light on this?
If I'm cutting, will hypertrophy routines (sets of 8, 10, 12) better let me preserve lean body mass?
5x5, 5x8, or 5x10?
>>36925047
depends
except there's never really a good reason to do 5x8.
>>36924815
no. its very easy to preserve LBM as long as you're on high protein and not such a severe cut like for a show. just make sure you're lifting weights.
>>36924782
idk how you're having a sufficient diet on low carbs and fat, unless money isn't an issue and you have access to piles of meat.
and keto if you're struggling off the bat to do keto, its not for you. there's no reason to do it.
>>36924717
it'll burn some calories and may make you feel slightly better mentally and physically. in terms of achieving any significant goals it won't do much.
>>36924301
when progress gets hard - or whenever you want to.
>>36924024
no
>>36923969
i would go to a doctor if its decently painful and not getting better from week to week.
>>36923810
basically.
lots of pressing and pulling
Alright /fit/izens, say you're a somewhat poor college student but somehow got protein donated from family because they know you like to go to the gym so priotein is covered, and you have about 200 dollars a month to cover for meals. Is ham on bone from the supermarket a good source of protein? Or is it too fatty and contains too much sodium to be considered appropriate for general weight loss. As a chemistry student in a university I can't really put much time into going to school everyday but if I can prepare decent meals I should be okay with the 3 days a week that I actually have time to go.
What do you guys think? is Ham on Bone okay for general meals when lifting or should I avoid it entirely and just sacrifice my money on better meat?
I considered getting the ham on bone and going with steamed broccoli and possibly cabbage. All opinions welcome, even this is the stupidest post ever. pic related
Saw some anons in the gym rage thread talking about doing various lifts in squat rack, incl deadlift
this might be a stupid question but why would you need a rack to deadlift, wouldn't it just get in the way?
>>36925345
From personal experience I've seen people do deadlifts there because it is easier to just put the stuff back rather than need to get a barbell and take it to an area (if the gym didn't have it)
Sometimes the deadlift area might be taken up so they find a different place to do their deadlifts.
which milk substitute actually tastes good. i get increased mucus production if i drink to much milk and its annoying / disgusting.
>>36925184
5x5 for strength, 5x10 for endurance
my friend said he did 5x8 for a middle ground but I dunno how legit that is
>>36925400
I like coconut milk and almond milk together the most
I don't want to do deadlifts anymore. I'm pretty sure my back rounds when I'm setting it down.
But I do want to still work that area.
If I do sumo deads and rack pulls on the same day is that a good idea? Or should I seperate those?
>>36925400
I found this last year when I was trying to find a milk substitute because I felt bloated or it made my mouth feel weird afterward where I had to wash my mouth often.
http://www.shape.com/healthy-eating/diet-tips/13-types-milk-do-your-body-good
Check this out, it has some basic stats on them and a small description. Almond sweetened was best, unsweetened taste really weird and soy milk gives you breasts (urban legend not sure if true, muh estrogen and shiet)
What herbal supplements can I take to get an erection? There's this girl I like who I was about to fuck over the weekend and I couldn't get it up. I think it's cause I actually like her. She's coming over tomorrow night, so I want to make sure it doesn't happen again.
Will creatine make me rage out? I had 5g in my protein shake and now I feel like I hate everyone and everything. Could be because I hate my job, but hard to tell.
>>36925400
rice milk breh. 120 calories per cup, mainly carbs. pretty sweet which some people dont like tho
>>36924093
You're not even eating the gum, and if you do swallow any of the flavoring chemicals it's an extremely small amount.
How does masturbation and sex affect your workout? Am I screwed if I came twice before lifting today?
>>36925300
>Is ham on bone from the supermarket a good source of protein?
No. Ham in-general is a really middling meat that is loaded with sodium. Just get chicken breast and cook it or a roaster from the store.
>>36926048
ur fukt m8 might as well quit lifting and become a trap
How is it that I can squat 250 for 5 but can't deadlift 275 for 5?
>>36926083
;_;
Been lifting for around 1 year while losing fat. Lifts right now are 110 / 160 / 210 / 315 lbs for a 3 x 5 of OHP / Bench / Squat / Diddly. When I start building muscle in another month can I still expect beginner gains?
What's a good gym bag? I'd be happy with specific bag or brand recommendations
Where should I go to get affordable hormonal blood work done?
Hospital? Suggestions?
Is there any good and safe oblique exercise for a guy who has some serious lower back pain?
>>36926096
You sure you aren't cheating on your squat form?
How's your DL form?
>>36923779
sex change
Hi guys,
I have been doing the following routine and I need your advice.
Shoulder Day
- Juggernaut Method OHP
- Chin Up / Latt pulldown / Seated Row
- Light Bench Press
- Dumbell shoulder press
- Lateral Raise
- Rear delt fly
- Tricep Extension
- Tricep Pushdown
Deadlift Day
- Juggernaut Method DL
- Bicep Curl / Hammer Curl
- Front Squat
- Hyper Extension
- Ab roller
- Oblique Cable Work (dont know the name at the moment)
Bench Day
- Juggernaut Method Bench
- Chin Up / Latt pulldown / Seated Row
- Light OHP
- Incline Dumbell bench press
- Pec Deck
- Chest Press (machine)
- Tricep Extension
- Tricep Pushdown
Squat Day
- 5x5 Squat
- Bicep Curl
- RDL
- Leg Press
- Abs pulldown (cable)
- Suitcase Deadlift
I started with these 1RM
OHP - 60 KG
Bench - 100 KG
Deadlift 200 KG
And ended up with these:
OHP - 76 KG
Bench - 108 KG
Deadlift - 210
This is done in a course of 3-4 months.
Should I change my routine? Im currently cutting at least until december. Im 195cm and 119 Kg. My bench is obviously lacking. I had trouble with my knees so im building my squat up. Im currently at 2,5 plate (used to squat 3 plates)
Also been lifting for 3 years now. I feel like i should progress way faster than this. Because of my work I do have trouble with sleeping and eating.
I started very weak cause I had an issue with my motoring skills until i was 21 (currently 27). Some advice would be nice.
>>36926061
Yeah I figured
>Tfw no uncured ham
>Tfw loaded with sodium
Thanks anon
>>36926319
One that was only used a few times, and then sold at a garage sale for $5.
Don't get one yet, unless you've got some oly shoes, sleeves, belt and etc.
Is it good to maintain the same number of reps for each set? Going to failure with dumbbell extensions I do 14/13/10, or thereabouts - would it be better to average it to 11 or 12 reps across all 3 sets, even though in my first and somewhat in my second set I can feel I can do more?
>>36926319
snugpak sleeka force 35
Is a lifting belt going to help avoid my lower back thightening? Should I even use one as a beginner?
>>36925300
The ham will do, but it's not ideal.
If it's on sale for a steal, go for it. Just make it fit your fat macros for the day.
Cheapest sources of protons would be canned tuna/salmon, whey, egg whites, chicken (Sometimes), black beans and the like.
Whey can often be cheaper than meat. Myprotein whey is pretty good.
>>36926533
It never did shit for me, even when I started doing squats I didn't require it. What I made sure I did was that I strenghtened my legs and lower back before I tried doing heavier weight. My personal belief is that your body should be able to handle the weight on its own as a beginner, if you are doing more than your body can hold naturally, you should re-evaluate the lift.
Long story short, no, just practice with low weight and gradually strengthen your body.
Usually tryhards wear one or pros that are lifting extrmely heavy stuff. But reading up on the pros and cons yourself wouldn't hurt. best of luck anon
>>36925400
Even with skim?
Go with one of the nut/seeds milk. Soy,hemp, and rice milk are okay too, but none of them will be the same. Actual rice milk is pretty good IMO, but you have to double check to make sure it isn't some horchata with dairy.
>>36925935
bait
>>36924093
>This is a terrible idea. Chewing gum, even sugar free, can fuck things up.
explain
>>36926586
thanks anon.
>>36926357
Definitely not cheating squat. My squat has always been my strongest lift. I've had it filmed and what not. I've always sucked at deadlift thought. I can power clean pretty well but I just cannot deadlift. I think it's because I have shorter arms in proportion to my legs.
From shooting target archery for a number of years my right lat has become stronger and visibly larger than my left. I notice im using my right more when doing pullups, rows and such. Its also causing me to use my right side more in pushing motions (scapular stabilization and blahblahblah) So: whats a good way to balance uneven lats?
>>36923531
>TAAANNNNKKKK
How do I close the gap between my pecs? I've got a skelly-mode chest indent and I hate it.
>>36922509
What does macros mean?
Fatty here. 5'10" 260 lbs.
What else should I add to my lifestyle/routine if I am trying to lose weight? I know it's going to be a long process but obviously I want to maximize weight loss. I've eased into this routine over the last few weeks and I've noticed that my clothes are feeling looser so I'm excited to keep going.
Right now I'm up to 45 minutes of cardio every day. Usually I do intervals of walking/running for that 45 minutes. My goal is to get up to an hour of this and to make the first half hour alternate between light jogging and sprints.
I'm limiting myself to 1500 cal. daily except on one cheat day per week when I let myself have up to 2200 cal. Most of my meals stick to lean meat and grilled veggies. Sometimes with wheat bread or rice. I cut out sugars entirely except for on cheat days.
I do pushups every day before my cardio. Right now I can do about 8 real pushups and then I do two sets of 10 knee pushups.
I know I should be doing some lifting but right now I don't have access to a gym. Any other exercises I should definitely be doing?
>>36926938
Dumbbell rows on your left side.
If your gym has it, there are some lat pulldown machines that are designed so that you can do pulldowns with a single arm, rather than both
Basically just look at exercises that you'd usually do with both sides and find a variation that you can do exclusively with your left
>>36926974
Fats, carbohydrates and protein. 9c,4c,4c
Technically Alcohol as itself too. 7c
Vinegar might fall into the same calorie amount as alcohol as well.
>>36926974
Read the sticky, do some actual research. If you are this lazy starting off you'll never make it
So, got a hemorrhoid lifting deads, should I skip deads for a while? Does it have something to do with my form?
>>36926962
Bumping this because it applies to me too.
>>36927022
I've been trying db rows, problem is i end up using my lower traps and bis more. Shitty school gym only has the lose-handle pulldown, not fixed, making one handed tough
>>36927002
honestly, it reads like you've got most things figured out for yourself. pushups alone aren't really going to make you much progress, and if you really have no gym option, you should try to find a park with some equipment to do bodyweight work off of.
start with adapted exercises, and gradually increase the reps as you get stronger. if you can't progress to the next variant, try putting weight in a backpack and use that to increase the resistance. if you can, get some small weight plates and use those as your increments.
>>36927104
Oh nice chart thanks. I've been thinking I should try to do more bodyweight stuff but this is a nice organized way to look at it.
>>36926893
film your form and post it here
>>36927185
I'll get on that.
Recovering anorexic looking to start ICF 5x5. Would 2,500 calories be enough to get gains at 120lbs 5'8"? I could try for more, I just struggle eating more than that consistently.
How normal is it to have a god fucking awful gym visit out of nowhere for no reason? I couldnt keep my back straight with anything close to my normal working weights today
>>36927934
Try that for now and monitor your weight for a month. Go up by 250-500 cal if you dont see gains at that point.
>>36927934
>taking ICF seriously
nigga u dumb
jason blaha is trolling
>>36927963
This, reg parks is the same thing but 8x better
is it possible if bad form while doing barbell rows only work arms, and not lats?
my lats are not feeling anything after 5x5, only doms at my forearms and biceps
>>36927934
2500 at your weight, yes. so long as you don't walk 10 miles per day. Try to slowly work it up to 3k-3.5k. Don't be afraid to eat calorie dense foods. Even if they aren't "/fit/ approved" foods. If you need 500 more calories for a day eat some candy if that's what you need to do.
>>36927946
>>36927994
Sounds good, thanks.
>>36927976
>>36927963
I'll definitely look into it, I don't have much to lose as long as I actually start something.
Guys im reverting back to my old habits of snacking on shit, what do? my cut is going slow.....
>>36928191
Sit down less.
Drink more coffee and shit.
Snack on sunflower seeds or something similar.
I'm pretty sure I've got salmonella. Spraying bloody liquid out of both ends. Going to the gym's obviously a bad idea, how much of my mediocre gains will I lose in a week of being unable to eat or lift?
Whats a good starting weight for bent rows? I can do 95 pretty easily. Not sure if I should be doing more.
>>36928374
Go to the doctor. Ideally urgent care.
Bleeding out of any end is cause for alert.
>>36928421
That's a good starting weight. Do what you can, and progress as much as you can.
>>36928433
What am I, made of money? If it gets worse I will. Until that point I'm just going to stay hydrated and drink a Gatorade once a day to keep my electrolytes up.
Should I be doing deadlifts in a 1x5 or 5x3? I have been doing 5x3 and seeing easy progress but I don't know which will guide me to gains and away from snap city.
It's not planet fitness but my gym doesn't have much padding to drop the weights, so I lower the bar each time.
>>36928468
>What am I, made of money?
No, but you could end up being kill.
Christ, never have kids.
>>36928468
Being dead is free!
>>36920968
For the Past few hours Ive been feeling this quick pressure in my chest. Am I gonna die?
Its not pain. Its like pressure, but inside my chest.
>>36928782
Determine depth. Do pec stretches and the like. If it feels about in the same location and responds then good it's muscular. If it has persisted/does persist for another day, then talk to your doctor.
If you feel tingling in your left arm or shortness of breath, call 911.
Where in your chest, exactly?
>>36928782
Make a dot on a picture of a bare chest, and explain the pain more.
Does it hurt when you hold your breath?
Does it hurt when you do some quick jumping jacks? Stretch your chest, how's it feel?
Any anons who have been meal prepping?
I see people post pictures of a bunch of plastic containers. Anyone have any recipes or strategies on it? I always just see the steamed veggies and a type of meat that they just nuke in the microwave and is usually lunch breakfast and dinner and so forth.
What is everyone's meal prep techniques?
>>36928823
>>36928833
It sorta feels like when a roller coaster drops you. The circle is the main point of pressure. It then drops down to The little dot
I really dont know how to explain it more. I moved around and stretched my chest but that feels fine. Like i said, it doesnt hurt and I dont feel other heart attack symptoms
>>36928881
I prefer to eat my meals fresh, but I always plan out what I'll have for my meals up to a day beforehand.
It helps keep me from cheating to know what I'm going to eat well ahead of time.
>>36928599
>>36927988
Nobody is going to answer these since nobody onf /fit/ lifts.
>>36928894
Does it respond to very deep breaths? How "deep" does it feel? Was today chest day?
Only thing there anatomically is sternum, pectorals anchor points, diaphragm and perhaps lower edge of main bronchial branch.
What's the best way to atrophy a muscle. please help
>>36928927
Since other post was me, you should feel the pinch between your shoulder blades while doing rows. Otherwise you are incorporating biceps too much or you aren't doing enough weight for your back to be failing.
I don't feel my back much on rows either, though. It ends up being pass/fail without much other sensation.
>>36928960
Sternum definitely.
And it started around 3pm. I go to the gym around 7pm so it couldnt be my workout
>>36929008
Sometimes you just inexplicably pull something. Skip chest today and call your doc if it gets worse or doesn't improve in a day or two.
>>36929097
Alright seems reasonable. It feels weird. Funny, I was planning on going to the doctor this friday for a check up anyway
>>36929006
Thanks brah, need to learn the proper form and techniques to do barbell row.
What's a good set x rep for hanging leg raises, I did 3x8 yesterday and didn't really feel anything.
>>36929262
>add more weight
or
>add more reps
It depends on your goals brah.
>>36929262
Like >>36929302
said, and also you can keep your legs straighter. Knee raises are the beginner version, straight leg takes more effort.
>>36929262
no need for super high volume on those just make them harder: like anons said - straighten your legs , touch toes to bar, if you have good pike flexibilty do them on stall bars so you don't use your lats so much as your abs and hips
>>36920968
Should I cycle creatine? 1 week on, 1 week off? Or should i just continue taking 5g a day?
What are some good ways for a noob to get more flexible?
Just got some ephedrine and caffeine pills for my EC stack
What dosage would you guys recommend I start tomorrow
>>36929552
Why would you cycle?
Just take 5g every day. It's not the worst thing to miss a day or three after you've been taking it for months, but unless you're so jewish that you want to save 40c every 6 months or whatever, there's no reason to cycle it.
Creatine monohydrate is dirt cheap.
>>36929635
Hamstring, back and hip stretching.
Lats are also great to stretch. Look at the sticky and some of allen thralls videos.
I don't bother with much else unless a paticular muscle is giving me trouble. Usually the biceps from a lot of reverse grip pressing due to a shoulder injury.
>>36929682
What did you get?
200mg caffeine pills and bronkaid?
If so, take 1-3 a day. Some people have to ramp up if they're sensitive to stimulants.
If you are, start with one in the morning/6am, then 12-1, then maybe 5pm or later if you can handle it.
If you struggle with appetite after the first while and want to do this, try cycling between yohimbine and ephedrine. Be careful about not having both in your system though.
How do I get rid of my barn-like, sulfur smell? I shower every morning, wear clean clothes, wash my ass, and put on deodorant, but I still smell. And when I do, it's only during school, no where else. When I smell down inside my shirt, it just says smells like my body wash and deodorant, but when I smell down inside my coat it kinda smells like barn. I know it's not the coat though because taking it off made the smell worse that day.
>>36929750
>200mg caffeine pills and bronkaid?
Yeah, I picked up Bronkaid and pic related at Walgreens today.
I was thinking about just doing 25mg E/200mg C around 12 tomorrow just to gauge how my body reacts to it.
I actually don't know much about yohimbine, can you explain how it works?
Is taking a reverse grip on the barbell incline shoulder raise as effective as the normal supine raise?
I'm thinking of adding them in before I warm up on bench, but I have a torn labrum that forces me to take a reverse grip while pressing.
>>36929814
Do you live in a rural area where the water smells off? Do you wash your clothes properly?
Have you asked anyone to smell you?
Does it get worse when you sweat?
>>36929848
I'd suggest you take it first thing in the morning.
Yombine is great for cutting when you're at an already low bodyfat, but it's great for appetite suppression as well. It's best taken like 25-20mins before cardio, and it helps burn a certain type of fat, supposedly. Someone else on here should know a lot more, I've only used it to help suppress my appetite when the ephedrine isn't because of tolerance.
It's also good for a general pick-me-up, like ephedrine.
Manlet here who went on a crash diet for a year when I was 17. Now I am 18, bulking and a new bone is growing on my shoulder?? I mean I can feel a new bone there, does it mean I might actually grow taller? I am 5'7 now
>>36929982
>and a new bone is growing on my shoulder
uhh, post a picture and describe it more?
New bones generally don't pop up m8.
>>36930022
I can't really see it but I feel it there, it might be my clavicle getting bigger? anyway some bone nis growing there, is it a sign God might spare me the manlet life and grant me a few inches? This started happenning since I started bulking
So when I take a picture in the mirror I think I look pretty good, but then if I take a picture without using the mirror I think I look like shit. Which one is real? Have I been tricking myself into thinking I look kinda good?
>>36930071
No.
If anything, it seems like a sign of injury, especially in/of the collarbone.
Do you not work back, bench/press improperly or etc?
>>36930130
It's on both sides, only exercise I can think of that might do something like this is dumbbell bench press? I stopped going barbell one because I was seeing no results with it and the weight was stalling.
>>36930154
Post a picture of your collarbone, if you don't mind.
I'm trying to get rid of some scars and I've been applying coconut oil twice a day. Should I apply it more often? similarly, how long (if ever) before it starts helping scars to fade?
>>36929919
The water smells fine. It actually comes from a well and tastes 10x better than tap water. I also take my clothes out of the washer and put them in the dryer right after they are done for about a hour, or at least until they're dry. I don't really need to ask people considering the fact that people talk about a disgusting smell whenever they're near me. My friends have also asked if I shower and I've walked up on people talking about how I stink. And yes, it does seem to get worse when I sweat. I was outside in the 80+ degree weather jogging, and when I went to my next class one of my peers said something along the lines of "Dude anon did you fucking shower you smell like you've been sweating for 10 hours"
My squats have always been weak and I've typically attributed it to a weak core, but I figure my shitty ankle mobility could also be a factor.
How important is ankle mobility when it comes to squatting? Is it something I should attend to ASAP, or is it not that big a deal?
Hey guys, skelly auchwitz mode here. Just started lifting today.
I just started SS and tried to lift as heavy as I could without feeling out of control. Am I supposed to feel this weak in my legs and my chest? I feel like when I walk I just am failing to move very well. Quite literally just worked out 30 mins ago, even walking back to my car I felt weak. No pain besides my lower back when I was doing deadlifts a little.
>>36930394
It's normal. Your body just isn't used to that sort of stress. It gets better, don't worry. Just be sure to eat and rest a lot.
Oh, and enjoy the leg DOMS (it should stop happening after a week at most, if not earlier).
>>36930394
dont forget to do GOMAD
>>36923654
I'm planning to start GSLP, but seeing the surprisingly simple routine, it feels incomplete without a rowing exercise. Is it fine to add pendlay/dumbbell rows? Which day could I add either of the 2, which one is more recommended, and should I still follow the 2x5, 1x5+ set/rep scheme?
>>36930492
What GSLP are you thinking of running?
The pure barebones?
>>36930436
>>36930441
Is there a way to combat Delayed onset muscle soreness? Does doms really come that quickly?
I don't want to do GOMAD because I don't want to get fat. I count my calories and I just want to lower my BF % while staying at the same weight.
Looks like I went from 18% to 16,5% Bodyfat in 2 weeks. So it seems I don't know how to use a caliper. Can you tell me how should I take measurements? Because I don't see actual changes in my body looking at the mirror.
>>36930558
Not sure, but it's really not a big deal. If you're still sore come your next workout, get right into it. Once you're warmed up the feeling of soreness will dissipate fairly quickly.
Has anyones OHP become equivalent or greater than their bench? My bench has stagnated for about 9 months while my OHP and every other lift is continuing to rise. Lifts at 185cm and 86kg are:
OHP (strict): 70x5
Bench: 80x5
Squat: 170x3
DL: 190x2
>>36930714
That's really fucking unusual and probably suggests a weak bench form (or, less likely, dodgy OHP form).
Why do some guys show up and lift light? You know they can move weight, but they lift so light.
>>36930792
Being being does not equal being strong and they may be training for endurance, not hypertrophy.
I've injured my arm while doing my bodyweight routine. Now I'm trying to figure out which exercise was responsible.
It happened last tuesday and I took a break until yesterday. I thought it had healed up.. well, I was wrong.
Here is a list of the exercises (all bodyweight) I did that come into question. From most to least likely responsible for the injury (only a guess):
1. Slow negative pullup
This one hurt the most, I felt a sharp pain throughout the injured arm
2. Diamond pushup
This one also hurt quite a lot, but less than the negative
3. Chinups
They hurt a bit, but not much
4. Parallel dips
I've only started doing these recently and now I'm injured. Makes sense to blame them. But: I felt no pain while and after doing them
Also, I've been to a doctor and it's nothing serious. I just need to rest until it's healed.
How can I avoid injuring myself in the future? Does it even make sense to look for the exercise that caused this? Once I find it, should I stop doing it altogether?
>>36930792
Depending on the program they're running, they could be on a light day, or light week.
(Linear periodization.)
Could be sick and taking it easy.
They may be the rare oddball who trains for endurance.
ex: 6x20 OHP
They might be dealing with a whole lot of volume, and going light on everything.
They could also not be as strong as you think they are.
etc
>>36921870
Almonds. Beef Jerky.
>>36930850
Where is your arm injured?
That'd be helpful.
Started lifting again a couple of weeks ago. Can't bring myself to get 8 hours sleep, but I feel pretty rested when I wake up early and can't fall back to sleep. Is this normal?
>>36930393
Your ankles should not hurt. Don't do weight you can't handle with proper form. If you look down at your feet, your knees should not go past your toes when squatting
Is this program from the sticky okay? I like the look of it there's just no ohp
>>36930912
If a 7 or even 6 hours a night sleep works for you it's ok.
>>36920968
Does creatine fuck with your kidneys? It makes me need to pee a lot.
>>36930972
It looks fine. Go out and start doing it, give it a couple of months, If you get results from you'll know it's ok. If not, change it.
>>36930950
My ankles don't hurt, they just lack mobility. My question is if that lack of mobility could be hindering my ability to squat more weight.
>>36930987
No.. but everything in excess is harmful so don't take a fuckload. Keep it 3g to 6g a day, depending on your weight.
>>36930972
No.
Go on SS/GSLP/RPs, unless you want to focus primarily on power lifting. Then the power lifting to win novice program might suit your needs too.
>>36931022
No. Your ankle articulation has nothing to do with you being not able to carry more weight. You put far more trauma in you ankles when you are walking or running than when you are squatting. So if your articulation is good enough for walking, it also good enough for squatting.
>>36929982
You must be trolling. If you are not, well, bones don't just just appear. Tumors do. Go to a doctor.
>>36930530
>What GSLP are you thinking of running?
>The pure barebones?
y-yes...? It looked pretty simple and straightforward.
Anyway, thanks for the /fit/ GSLP routine, senpai! Follow up on this though, are the other accessories necessary?
>>36930973
Thanks, I'm just used to seeing /fit/ raving about the importance of 8 hours sleep to achieve your gains, so I got a bit worried. I live far north, so it's pretty common for me to need 2-3 hours less of sleep during the brighter half of the year.
>>36931162
They aren't necessary, depending on your goal/s.
What are your goals?
What's the fastest way to atrophy a muscle?
>>36931260
Use it as little as possible and eat nothing. But I see zero scenarios where that would ever be something you would want to do.
>>36931162
>>36931256
Or is time an issue?
>>36931260
Starve self, crash test and don't move very much at all.
Coming from /fa/?
Want to dress in SLP or something?
>>36931269
>>36931275
My buccinator. Apparently I dun goofed
>>36931275
wait kek wtf do you mean with crash test
>>36931303
>buccinator.
How'd you make face gains?
>>36931309
Don't eat, pretty much. Don't consume fats, cholesterol or anything. Imagine yourself being pounded in the ass like a sissy, and imagine fitting into those SLP jeans after eating nothing but half an apple a day for 8 months. There are probably better ways as well.
That was assuming >>36931260 was from /fa/ and wanted to become a high fashion skelly.
>>36931256
Increase muscle mass with low body fat. My lifts are also fucking laughable and I'd like to improve them. Here they are for your entertainment:
Bench: 135lbs
DL: 225lbs
Squat: 185lbs
OHP: 95lbs
Row: 145lbs
All are at 5RM. I started SL a month ago and haven't really progressed much. I need more help.
What do you do when you want to destroy your upper pecs? Find it to be the hardest muscles to make gains
>>36931369
You'll want to bulk if you've having a hard time.
Remember, fat can be lost easily.
Don't beat yourself up, getting stronger is always great, and those numbers aren't bad for the first month. Great row btw.
For strength on the squat, SS is going to be the best. For upper body and etc, GSLP will be better.
It doesn't make too much of a difference, the program. It will all take you to the same place.
Unless it's SL, SL is shit.
>>36931378
Landmine chest press, jesus christ.
That, and reverse grip chest press.
>>36923163
second this, also I add leg raises
>>36931411
Such nice, inspiring words, man. No sarcasm at all, thanks.
>and those numbers aren't bad for the first month
Although that's kind of the problem - I've been lifting for 4 years now, and I made a mistake of doing brosplits at 3x8-12 for the first few months of those years and may have not maximized them "n00b gainz", as the kids today would say.
Also, why's everybody hating on SL now?
>>36931501
>I've been lifting for 4 years now
You have not been paying attention to your diet and you have not been keeping a training log.
>>36930879
It's hard to pinpoint. Somewhere between the lateral antibrachial muscles, the brachialis and the biceps.
>>36920968
Gf wants to get fit/lose some weight together.
Originally we planned on going to the gym together, but for financial convienience she now suggested purchasing a fitness device. Her suggestion was a crosstrainer. Thoughts, /fit/?
>>36931501
You can still make those novice gains. They exist to be taken until you hit a certain point, from what I understand.
A lot of people stall a whole lot on SL, and the program does weird things like make you start from just the bar on compounds.
Plus it's a "rip off" of SS.
>>36931525
Fuck devices. And you can't even do it together.
>>36931525
Instead of meme devices, have you tried consuming less food
>>36931525
Get a barbell and weights.
Google landmine exercises. Landmine lateral raise, squat, chest press and etc.
And you can do biceps curls, rows, OHP, deadlifts and etc, with just the bar.
Pretty much all you need to make some gains, with just a barbell and a few plates.
Nab a pullup bar and maybe a dip station off of craigslist for 20-50usd too.
You can make a dip station out of pvc for cheap too, if there isn't a cheap one on craigslist.
>>36931525
Terrible fucking idea.
A bit of cardio won't get your "fit". It can still make a difference of course, but if that's what you want just go for a run. You can do that together and it won't cost you anything (other than a good pair of shoes). If you get a crosstrainer I pretty much guarantee it's just a matter of time before it's just going to stand there, mocking you, as an expensive reminder of your failure.
You can't half-ass this. You either get the fuck in or get the fuck out. You don't just buy a machine and see what happens.
>>36931513
>>36931527
What a productive thread. Thanks anon/s
>>36931568
No problem. Glad you made the switch to fullbody training.
>>36931542
>Fuck devices. And you can't even do it together.
Well I guess we could still keep each other company. Thanks for your input though.
>>36931553
>Instead of meme devices, have you tried consuming less food
Actually, yes. My weight has been the same for roughly for years now, so I kinda seem to be stuck there.
Gf has fructose intolerance though, so her diet has to be kinda fucked by health standards. She can't process most fruits/vegetables. The only types of food she can eat without worry are meat and animal products.
>>36931568
Sorry for the harsh tone, but it's the ugly truth. And you need to hear it. Let me elaborate.
Every fucking day, somebody comes here and asks something along the lines of "hey, so I got some dumbbells, what can I do with those?". They're working backwards. And you're making the same mistake. What you should do is this:
1) Figure out what your CONCRETE goal is. "I want to be fit" doesn't work. "I want to lose 4 pounds by July 1st" works.
2) Figure out how you're going to achieve it. Find a CONCRETE plan. "I guess I'll go for a run" doesn't work. "I'll do couch to 5k" might work.
Find your goal. Find your gameplan. And THEN you'll know EXACTLY what you need to do. And rarely is that ever going to be "buy a crosstrainer".
Just trying to help you here, man.
hey guys
5'4 / 18 years old
king of manlets here
I went from 180 - 160 on just weightlifing for around 7/8 months
My maxes are as follows
2plate squat
2pl8+25 deadlift
1pl8+35 bench
I decided it was high time to lose some fat so I've begun reconstructing my diet, making healthy choices and of course started counting calories.
My question is
How should I go about lifting?
Should I take it easy on the weight and shoot for more reps?
Or just keep going and continue eating under 2000 a day while doing the weight I've been doing for a while
My routine is usually 5x5 @ 70% of my max on bench, deadlifts. and bench with 1-2 rep out sets after. I then move up 2.5 pounds every week.
I cycle through chest,back,legs on each day.
How can I ensure I stay safe with the lifts and all?
My goal is to lose some more fat since i have a pretty big belly. But since I'm eating less now I'm kind of scared of hurting myself and ah IDK. Help me /fit/!
>>36931563
Kinda what I was thinking too. Gf isn't too fond of running though for personal reasons. But she's willing to do other kinds of cardio exercise.
Our main goal isn't to get ripped, just losing some weight. Neither of us are obese, but since her (and by extension our) diet changed to more fatty foods (see >>36931603) we don't want to risk going there.
>>36931652
>just losing some weight
Doesn't work. Try again. More concrete.
>>36931671
I'll try. Gf wants to get back to the weight she had when we got together, I could use some stamina again, to be honest. Both of us have been kinda lazy for the last few years.
Problem lies in her fructise intolerance, which forces her to cook mostly fatty food. We already tried finding a diet coach, but the closest one specialized on fructose intolerance is a two hour drive away which isn't doable because work.
So I guess we're basically looking for something we can do every day to every other day that helps us in reaching our goals, if possible something we could do as a couple. If this includes getting ripped, I won't complain, gf really likes me having a little belly though
>>36931722
>Gf wants to get back to the weight she had when we got together, I could use some stamina
Still not concrete enough. She needs to write down exactly what she weighed back then and the date she wants to/expects to be back at that weight again. And then she creates mini-goals - milestones she needs to reach on the way to her final goal. Also including dates. And then of course she needs a CONCRETE plan on how to get there.
For you, "more stamina" is not good enough either. "I want to be able to run 2400 meters in 12 minutes by August" is better. And then make a CONCRETE plan to make it happen.
You have to know where you're going and you have to know how to get there, or it's never going to happen.
>I want to travel
Figure out what country so you know what plane to take, and how and when
>I want to travel to this country
Figure out what city so you know what bus to take from the airport, and how and when
>I want to travel to this city in this country
Figure out what hotel you're staying at so you know where to go once you get to the city, and how and when
>I want to travel to this city in this country and stay at this hotel
Figure out what suite, what it costs, how long you're going to stay there, who you need to contact etc.
>I want to travel to this city in this country and stay at this hotel in this room
Great. Then what? (next goal)
You see what I'm getting at?
>>36931761
Ah, I see. I thought you meant about our situation.
I'll be sure to bring that up when I talk to her later.
>>36931615
Well, I kind of needed to hear everything you said so I'm not even mad. Right now I just plan to achieve 1/2/3/4 on the big 4 lifts. Thanks, CONCRETE-bro
Is it bad to do 5 times a week SS instead of 3?
>>36931827
Yes. Although if you start out too light on purpose it can be done in the very beginning. But only while everything feels easy.
Not recommended. Stick to the program - there's a reason it's put together like it is.
>>36920968
Can somebody please explain why should i do a low carb diet for loosing weight? If carbs is 4 cal/g and fat is 9 cal/g, shouldn't i avoid fat because it takes more effort to burn it?
>>36931852
There's no reason for regular people to go low carb. People see more weight loss with this kind of diet because they lose water weight, and so they think the diet is more effective in spite of having not lost more actual fat.
Some people claim however, that obese people usually do not tolerate carbs very well due to poor insulin sensitivity. I can't really tell you whether it's true or not because I've never been obese, but theoretically it makes sense.
>>36931852
There's no real difference for the average lad.
Cut however you want.
I've never tried low carb, eating a whole lot of fat makes me feel sluggish, for whatever reason.
Plus I fucking love rice.
If the battery in my digital scale is low, would it affect the readings?
Yesterday I weighed 74.2kg, and I decided to start slow bulking, so I started eating above maintenance, but today when I used it, first it came up with the symbol for low battery, then said I was 73.8kg. I moved the scales to a harder surface, and it said I was 75.5kg.
Neither of those numbers adds up. There's no way I put on 1.3kg with the amount of calories I took in, and the same that I couldn't have lost .4kg.
>>36922321
Rest, usually.
>>36920968
I've had shoulder impingement and unstable shoulder blades for a long time. I've been fixing it and am at the point where i can bench again with light weights. but whenever I go too low, i feel a knack in my left shoulder, where the impingement occurred. I'm keeping my blades flat and not flaring my elbows. What is going on and how do i fix it? This part of my shoulder is also very painful when its massaged.
>>36927071
Chest gaps are caused by your insertions, notiing you can do about it
Whats this thing about working weight up if you do a set to to the point where you cant do any more reps , ten rest how can you do more weight on the next set?
>>36932270
Post-tetanic potentiation. Basically your nervous system gets amped up temporarily.
I gained 30lbs-35lbs since i started lifting near the beginning of january. Is this weight gain too rapid? Started off 5'8 135-140lbs and am now 170lbs. Am i fat fuck now or is it creatine?
>>36932367
Holy shit. I've gained like 6lbs in the past few months. I wanna bulk harder though.
With Yohimbine, during the starting ramp-up for doses, if I skip a day (Illness and need to take it easy) would I start over or pick up where I left off leading up to the full reg. dosage?
>>36932367
>8lb per month gain
fat fuck, or at least on fast track to being a fat fuck.
>>36932227
hard to tell. could be a tear of sort or tendon inflammation. retract and depress your shoulder blades throughout the movement and raise your chest so the bar doesn't have to go as low.
don't do movements that aggravate it as its evidently not healed.
>>36932199
its quite easy to have gained that much weight with just having more water weight, glycogen storage etc. especially if you just came out of a deficit.
weigh yourself on a steady surface everytime.
>>36931637
you dont need to change up your routine. follow the same progression you normally would but be prepared to slightly slower/ore difficult gains.
Alternatives to rows and power cleans on ss?
I fell like I'll fuck up the form on cleans, and due to a leg length discrepancy my shoulder position is imbalanced, not matter how hard I try to fix it.
>>36932604
>>36932199
I think the first reading of 73.8kg was probably right. I weighed myself at the gym, and it said I was 75.4kg, using one of those big red analogue scales. I forget the name. If I subtract what I've eaten/drank, and my clothes, it does add up.
I only decided to slow bulk yesterday, but I still consumed ~2800 calories, and my cutting amount is ~2000 calories. So maybe it'll start going up tomorrow.
>>36932811
This was the scale used. Luckily the gym owner makes it so you don't have to pay to use it, in spring/summer.
While cutting is it a problem if you keep calories and proteins as programmed in a meal, but change fats and carbs?
SS or GS?
Always wondered for all you experienced lifters - when you started on a program, how long did you take you to understand/perfect the form? Learning SL right now, but I've been a bit worried because Ifeel I'm not doing the program because I'm using lighter weights to learn the form instead of doing the 'heavy stuff'
Been lifting to pretty abysmal results for about half a year, and decided to put a fire under it and started doing keto.
Should I start taking creatine as well?
what is the best routine to achieve herculean gains? i used to do
