qtddtot
Images are sometimes not shown due to bandwidth/network limitations. Refreshing the page usually helps.
You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
qtddtot
Questions that don't deserve their own threads
Ask yo shit here, newfags and DYELS.
Asked in last thread, are there any /fit/ recommended bodyweight exercises?
>>37394277
Autofellatio.
How's my form?
>>37394277
>>37394277
2/3
>>37394324
>not just doing regular squats
literalmente porque
What websites/books do you guys go to to get ideas for healthy recipes? Getting bored of eating the same old stuff and I'm looking for some inspiration.
>>37394246
who gives a shit
Just make sure you get your daily protein in
and maybe don't eat anything stupid at once
Personally, I wouldn't want to go above 60g per serving.
>>37394277
3/3
>>37394373
Fitmencook.com
Theproteinchef.co
>>37394373
The Protein Chef on youtube. Learned a huge portion of my cooking skills from him. Tons of awesome high protein desserts as well as great ways to make chicken/tuna far more enjoyable than normal brodiet shit. You wont regret it, he's a huge part of how I've been able to sustain this lifestyle over the last couple years.
https://www.youtube.com/user/dhftns
Is there any way to make vocal gains? My voice is a bit high and not very clear, ans it makes me self conscious.
>>37394394
Both those websites look great thanks.
>>37394394
mah nig. Fitmencook is good stuff too, although his recipes are often times a little higher teir/more advanced than the ingredients most /fit/izens keep around the kitchen. And I don't like how he doesn't list full recipe/macro/cals on each video...that's enough for me to usually skip his stuff, even though the food/ideas look great.
>>37394324
why are you doing this?
>>37394277
checked, and see
>>>/asp/1335317
>/BWG/ - Bodyweight General
>>37394532
looks like he was filming someone else, bottom-right looks like a knee
How much can barbell curl a guy that does 1/2/3/4 on average?
How often should you REALLY have a cheat day when you're cutting?
Some specs of me
>4 year lifter
>bout 20% bodyfat (but some how still have somewhat visible abs, so i might be lower)
>2 weeks into a cut, haven't had a cheat yet, down 3lbs.
>hunger is not an issue at all really yet
>>37394526
Yeah, his stuff can get a little bit involved depending on the recipe. The video thing can be kind of annoying too, but at least he provides links to the full page for them.
>>37394277
Enjoy your nogainz.
I'm female, 5'2, 145 lb. Bulk or cut first?
>>37394735
>how much can barbell curl a guy
wut
>>37394760
It's a cheat meal, not a cheat day. A cheat meal is typically ~150-200% of the calories of a normal meal you'd have. You can do it about once a week.
>>37394760
Never, unless you started as a fatfuck and have been cutting for months.
Even then dont do a cheat day, just eat at maintenance for like a week to reverse any potential thermogenic adaptation, increase leptin and insulin sensitivity, and regulate ghrelin.
But if you are intermittent fasting, you dont even have to do that, as fasting already provides all those benefits i mentioned.
Also my upper abs were visible at 22% bf, some people just have good genetics for carrying fat..
Lower abs stayed invisible until under 15% though
>>37394796
cut to 105-110, then slowly rebulk upto 130lbs max, then cut down again.
repeat process over and over until you're happy with body composition.
>>37394804
I think he meant "how much can a guy who has achieved 1/2/3/4 barbell-curl?"
>>37394796
Definitely cut.
Bulking as a female is kinda silly anyways.
Just eat at maintenance instead, and do ALL the hip thrusts.
>>37394796
You only bulk first if you're a skeleton.
Someone who is already normal or overweight that starts off by bulking/overeating has no idea whether or not they have the fortitude to cut before ballooning up.
>>37394229
how long do i need to take to slowly go back to my TDEE to fix my metabolism after a hefty cut ?
i almost consider 1700 as stopping my cut but most TDEE counters put my TDEE at 2300 so i was wondering how slowly i should up my cals.
>>37394830
>tfw press over 1pl8 and barely bench 2pl8
I wouldnt know because curls are for faggots with overdeveloped arms and underdeveloped shoulders.
You want bigger biceps? Keep training back. I promise the vast musculature of the back can handle more training load than your tiny biceps
>>37394851
Start fasting intermittently, and eating at least 2000 kcals.
Thermogenic adaptation is wholly reversible, just be patient.
>>37394804
> How much guy can a barbell curl if a barbell can curl guy?
Two questions:
Are lunges enough for decently aesthetic legs?
Is two full body workouts a week sufficient for cutting? Or muscle building and gains in general?
i still cant do pull up without the assisted, any advices?
>>37394890
2 workouts per week are better than none, but worse than 3 or 4.
If you really only have time for 2, it's fine, but you would make more gains with 3-4.
>>37394922
how long have you been trying?
If you're fat, just lose more weight.
If you're skinny and weak, eat more.
and keep doing assisted and negatives.
>>37394890
no.
sufficient - yes, optimal - no
>>37394830
Yeah that's what I meant.
>>37394852
Okay okay I'm just asking out of pure curiosity
>>37394836
How is bulking as a female silly? I mean if you're overweight or something, sure, but that goes for anyone. There's nothing wrong with women lifting and trying to gain muscle via bulking.
Is lower back soreness normal after doing squats/deadlifts for the first time or is it a sign I'm on the road to snap city
>>37394890
copy pasting answer as far as lunges from other thread
Lunges alone, no. Not even close. Here's what I do for legs in light of the fact that I don't squat or DL.
Quads - Leg Extensions + Lunges
Ham's - Laying leg curls + stiff legged DL
Glutes - Cable kickbacks + weighted hyper extensions
Sometimes i'll sub in a different iso, but those are the usual go-to's.
>>37395082
Normal, would be shocked if you didn't have it. Both of those compounds rely heavily on lower back strength and stability.
How should I cycle test boosters? Looking into it but I cant seem to find a good answers. Or more info in general.
Also, bookmarking for the cooking
How much weight is it normal to add when you switch from a cut to a bulk? I lost 60 lbs on a 3 year cut on and off eating 1500-1800 kcal a day. Then I switched to 2500 kcal for my bulk and 3 weeks later I'm up 7 lbs. I felt like that was way too much so I dropped down to 2000 kcal yesterday so I could kinda reset. I'm guessing most of the weight gain is just water since it's summer plus I started taking creatine so naturally I'm drinking a lot of fluids every day. I'm down 2 pounds already.
Prepackaged frozen or buy fresh then freeze veggies?
im pretty fit except for my ass and hips
they're considerably fatter than the rest of my body
i run and cycle daily,yet they're not going away
what do
>>37395181
it's obvious that after a cut, upping your calories will result in weight gain (water, as you said + glycogen) 7lbs in 3 weeks is little, imo. I gain that in a day after a cut. Up the calories, listen to your body & look in the mirror
>>37394500
That crazy YouTube guy Elliot made a video on this topic. According to him you're supposed to grunt like a gorilla and talk through your ass or something retarded.
You know how trannies train themselves to talk like chicks? You'll sound like that but the other way
>>37394229
Wow I just tweaked my neck while doing overhead press. My neck has had pain for a few weeks, but I just felt something "pull" and now the pain has tripled. I can't even turn my head to the right anymore. Should I see a chiropracter or should I just take advil and wait it out? What should I do
>>37394943
5 months, im now at around 20kg assist
Been doing SS for bout 2 months now, made some progress though I feel like my bench press/arms in general has been lacking like crazy. What should I do to bring it up?
Any recommendations for a good workout at planet thickness? GF wants to start a program, but is limited to this facility.
She's chubby and desires to lose weight. Cardio will be added in, but I am looking for dumbbell exercises or machines that will be interchangeable with squats and major lower body work.
Any help is appreciated, thanks bros.
I'm thinking of starting an indefinite cycle of testosterone cypionate. The way I see it, it's the testicles' responsibility to produce test. I'm thinking of just injecting test at a slightly higher dosage than my body produces forever. I've incorporated the cost into my budget and it shouldn't take a big hit. Other than financial strain is there any reason for not doing this? I'm not sure if this is a retarded question or not but I didn't find a lot of info on this. Pls respond
Would you consider fapping to girls faces acceptable if you were on noporn?
Pic related
is there generally any drawbacks in doing squats and deadlifts at the same day?
Should they be apart or it's not a problem?
>>37395541
as long as you stick to one face picture instead of going through multiple each fap session, I don't see the harm
>>37395427
1 more month of SS and then another routine. Sticky has some good samples, and the routine threads will help you out too.
Most estimates for my bmr is 2000kcal tdee are around 3000kcal, but that seems way high. I'm 6'2" and weigh 183 lbs. Is the tdee like an average day or a gym day and is it anywhere near accurate?
Male, 5'11, 160lbs, six week into SS while on maintenance diet. Should I bulk? High bodyfat, ~24%.
What happens when i stop taking creatine mid-bulk? It ran out and I don't really have spare money right now, I'm thinking it's probably better to stop using it now than have to take it every single day.
>>37395574
Squats and DL's are the two single most demanding lifts there are in terms of CNS demand and fatigue. Whichever you do second will unavoidably be performed at less than optimal strength and form due to this, which is why you never see anyone who knows what their doing put them both on the same day for any prolonged routine. Doing it occassionally is no big deal (although ineffective), but it's much better to do them on different days to get the most out of each.
>>37395093
did you squat or DL when you started training? how did you get strong enough to make gains without them
>>37395599
You are calculating it incorrectly. your TDEE is likely around 2500 calories. Stop putting HEAVY EXERCISE into the calculators. It is referring to the cardiovascular intensity and length of exercise, not the weight on the bar. Weightlifting barely qualifies as light exercise on a calorie calculator.
Been lifting for a little over a year. Started to lift seriously over 2 months ago with a routine etc
I've noticed that my strength progress and gains had started to platough and I I've started to struggle more on heavier reps.
Should I keep going with my regular routine and wait to see progress or should I switch it up to acomodate the change
I just finished a quick cut. My goal is to get as big+strong as possible. I deloaded by 50% on all my lifts and started SL 5x5 today because you have to be strong to be big. Eating at maintenance for now since my lifts are so low but once they get challenging I'll bump it up to +500 cals.
Am I going about this the right way? Pic is me
>>37395093
I'd like your input pham
>>37395450
You can leg press instead of squats, use cable rows and other rows to hit similar muscles as deadlifting. They tend to have straight bars up to 100 lbs, which is probably more than she'll ever need to shoulder press. DB bench, etc.
You can find exercises using every variation of equipment for specific muscles here:
http://www.exrx.net/Lists/Directory.html
>>37394324
>first thing the faggot does is look around to see who's mirin the 135lb bench-assisted half-squat
>wearing a cutoff t-shirt
oh my god
>>37395725
Wait what, seriously? I always put in moderate or heavy exercise on those things because i lift almost daily..but im pretty sedentary despite that, currently. Damn. I just cant into calorie need calculators. For now its probably fine since slowly bulking anyway but i dont know what ill do when i have to cut..
Will it ever end?
>>37394229
Are some bars not meant to be pushed (ie. bench press, ohp).
I was at a new gym the other day and I couldn't keep the bar they had at the bench press bench to keep from shaking in my hands while I was pushing.
>>37395580
By this logic you could fap to one pornographic picture per session
>>37395827
Might be ur balance
>>37394324
well
that's another way to fuck up your back
How much am I going to get my face smashed in at an MMA club, compared to other martial arts like Muay Thai or Taekwondo?
Fighters don't use face protection during the actual fights on TV, is training like that too?
>>37395822
Weightlifting for an hour with normal rest between sets will burn about ~120-180 calories. Light-Jogging 10 minute miles for an hour will burn 600+. Calorie calculators are always referring to cardio when they say "exercise".
>>37394868
so how long do i need to eat 2000 cals ?
also why IF ?>
>>37394324
looks like some dyel retard found box squats on da interweabos
>can do 3x3 chin ups
>try doing 1 pull up yesterday
>barely made it
>when I let go, my forearms exploded with pain
what happened?
also, redpill me on mct oil
>>37394324
Your form is idiotic and could well put you in a wheelchair if you did that with any sort of way. You're slapping your butt into the "box" hard, trapping your (wiggly) spine in between. Keep going, you deserve what you get.
>>37395864
don't do TKD. And it depends on the gym/club. They'll probably make you wear head gear.
>>37395822
For cutting, buy sugar free gum and green tea in bulk. Both have very low or zero calories. If you find yourself hungry between meals for something sweet; chew gum. If you find yourself hungry for something fatty or salty, make some tea. Green tea is also an appetite suppressant. Eating a high protein diet will also make you feel more full; it's difficult to eat 500 calories of chicken breast in a sitting, but you could eat twice that much in bread and hardly notice.
>>37395799
Thank you very much. We'll see what we can do.
>>37395427
Continue doing SS. When you feel you can manage, switch upper body to 5×5 and deadlift to 3×3 or 4×3, then keep doing some more SS.
Then switch to another program.
>>37395864
MA enthusiast here, 12 years Tang Soo Do, 3 years Krav Maga, 2 years high school wrestling, along with short periods of time training in Gung Fu, TKD, MMA, Judo and BJJ.
Check out the MMA club first. The environment should be supportive and focus on the development of techniques instead of determining who is the best fighter. MMA gyms I have found attract a majority of idiots who just want to hurt someone and will show little control. If you see this kind of action happening, get out. Ask the head instructor if you could do a trial period before signing on.
If the gym doesnt seem like a good place, try Muay Thai next. It is regarded as one of the most effective striking arts. I have not had the luxury of training in it. TKD isnt especially bad if the place you attend does sparring often. It is a good beginning art to develop some sense of body language in a fight. Be careful of falling into Olympic level-esque TKD, though. They focus far too much on getting one tag with a kick and often hold hands low or even down by their sides. Ask if the gym offers medium to full contact sparring or if the emphasis is on point fighting.
Either way, find a gym and join one, no matter what. Martial arts are amazing ways to stay fit, as well as developing skills or traits that -may- help you and those around you. Any experience is better than no experience, as long as you don't believe yourself to be invincible after a month or two of training.
Good luck, anon.
how many calories are in a wendy's bun? It says 120, but do they mean top + bottom bun or just one of those things by itself
>>37395538
Idk, indefinate just doesn't sound like a good idea. I mean, I guess if you get bloods and do just under whats neccessary to shut you down.. even then who knows if youll bounce back from long term suppression. The last thing you want is to have life get in the way and have your gains permanantly suffer because you couldnt cycle like a rational person. also if you stay shutdown for too long who knows if youll be able to get right afterwards, especially if your older
So, after 6 months of lifting with a retarded machine routine in a bad gym, I changed to a serious gym and started doing SL 3 weeks ago.
The reason I am doing this is because I want to look better and feel better. A year ago my gf and me broke up after 7 years and I am still working on recovering.
But to look and feel better I need to fix my appearance because I really look ugly right now. Apart from being too skinny, I have very bad forward head posture and some overbite. After starting SL I am noticing my neck looks slightly better, but it is not enough and it is my posture what's making me look like shit, not so much the being skinny. So, my questions would be: How much improvement in my neck posture can I expect from lifting alone? Also, would some kind of stretching help? Would this affect in any way the overbite or do I have to get used to the idea of not having a chin when seen from the side?
I'll give you some stats in case anyone is curious:
>30 yo
>182cm
> 67 kg
>SQ: 70 kg
>DL: 100 kg
>OHP: 37.5 kg
>BP: 60 kg
>>37395383
If you can afford a doctor go. I have a similar injury. It took fucking forever to heal the first time and now i re-injure it every 2-3 months sleeping on it wrong. Also watch a youtube video on OHP form. Keep your core tight so you can lean back without extending your neck backwards to clear the bar.
>>37394500
ask the ftms on /lgbt/
>>37396284
By the way when I re-injure my neck it only lasts about two weeks so it's not like it permanently cripples me but you should take this seriously.
>>37395694
I did them both from months 6-12 or so because /fit/ kept telling me I needed to. Had to force myself each time, hated it. Found myself not wanting to go to the gym all because of one little exercise on that days routine. Realized that was extremely counterproductive to my long term goals and motivation so I dropped them. Made equal leg gains by doing a combination of different quad/ham/glute isolation movements, see >>37395093
>>37395793
Great job on the cut, amazing how much 20lbs can hide on your physique. Mirin chest too. My advice on the bulk would be closer to a +300 calorie surplus. Other than that you're right on track.
>>37395822
>>37395883
Yep, glad someone pointed this out. This fucks up a lot of people from the get go because they think because they're lifting 4-6 times every week that means they are "highly active". Not the case as it pertains to total daily energy expenditure.
Unrelated but I finally tracked down everything from the first year (2014-2015) of my progress with pics/weights each month, gonna post it up to hopefully show a realistic picture of the ups and downs of the first year lifting. We see a lot of before and after transformation pics, but they always leave out the ugly bulking/cutting cycles and shit in the middle. Gotta set realistic expectations. Sure it'll be good bait for the trip haters but hopefully it'll help some folks.
Is there any reason I should use low bar squat vs high bar if I'm working out just to get stronger and not concerned about numbers?
>>37395864
This guy gives good advice.
>>37396206
I've trained at 3 different MMA gyms and a boxing gym and the guys at the MMA gyms are not out to prove which one is the toughest. They understand the best way to improve is to help their training partners improve and in that sense it is very much like a team sport. If anyone tries to smash your face you are in the wrong gym.
I'm 25 is it too late for me to start?
>>37395606
How fat do you want to get? Cut desu
>>37395606
GOMAD now, start doing sets of three instead of five
Any advice for cutting?
>>37396396
Looking amazing, pretty much my goal body! Stats?
I've been at it for like 2 years now, with intense periods and down periods, but gains are definately coming along and it feels great
I'm just not sure how to train abs, I'm fully aware that it's mostly diet and whatever, but surely working abs will make them bigger to an extent, or am I lost here?
Most ab routines consist of like
>20x3 situps with 20 leg raises superset
so very high rep ranges, wouldn't working with weighted sit ups for like 8x3 have better resulsts for growth?
I'm kinda lost, can anyone explain this shit
>tldr
I just want my abs a bit distinct like pic related
>>37394735
By those lifts alone, you can't tell. None of those really use the bicep
But I would imagine someone at those numbers does additional lifts too and is strong at them
>>37396466
>>37396490
Welp.
>>37394735
>>37394804
>>37394830
No he meant, how much can a guy who does 1/2/3/4 curl another guy. As on how many reps
>>37394851
Add about 100cal each week
Meaning this week you do 1800/day, next week 1900/day...
>>37396396
I'm happy for you dude but please don't mislead newbies into thinking they could get progress equal to lower body compound lifts as they could by being a sissy
>>37396562
do the cut, anon. GOMAD with your bf would be retarded.
t. the anon who suggested GOMAD
>>37395082
First time? Probably.
Still get your form checked, and rechecked when you're at about 1pl8
>>37396562
Do GOMAD anon
t. guy who suggested cut
no seriously cut, you're fat
>>37395248
Frozen veggies are actually fine. Go with what's cheaper
>>37395541
>are faces porn
>>37396539
Ab's are a little different than everything else. For building strength yes, you should approach them with progressive overload by adding weight as you would with other lifts. Weights situps and leg raises are good, the ab crunch machines at most gyms are good for adding resistance, as well as kneeling at a cable station with rope attachment over head and crunching downward. Medicine balls and incorporating twists are good for oblique development.
But all of that is only good for building core strength. It wont make a difference in the "distinctness" of your abs - no lifts ever will. That's the part that is 100% diet. The deep/hard lines, the vertical crease, the curvature of each, etc, all comes from lower and lower BF%.
>>37396637
>>37396642
Just eat 300-500 kcal under TDEE, or should I add some cardio between SS days?
Rows or Pull Ups for wide back? Doing the Practical Programming version of SS right now
>>37396707
I would just do SS personally while cutting, if you want to do cardio, you can
>>37396795
Both. You should be doing chin ups and dips after your workout if you're on SS
>>37396614
Engaging a muscle is engaging a muscle. Progressive overload is progressive overload. Your body can't detect what exercise is the cause of either. Compounds lifts only simplify the process by hitting several muscle groups at once (including stabilizers which are primarily important for doing what? better strength and stability to do more compound lifts).
If the newbie simply wants to better his physique irregardless of strength numbers, an iso split will achieve the exact same progress aesthetically. There's a reason why SS+GOMAD = T-Rex mode (aka great strength, awful imbalanced appearance) is a meme. It's because newbies get sold on the criticalness of a compound-centric program rooted in strength, not physique building. Just giving my 2c to try and NOT mislead people down that road.
For squats, I've seen people doing
>5 x 5 heavy weight
as well as
>less sets/less weight/pause/better form
Is it better to alternate each time, or just do it as it seems necessary?
>>37396660
>are pictures of girls at the beach porn
Is watching porn (not masturbating) to boost test even worth it?
>>37396866
3x5 adding 10lb each squat workout (5lb each side) until you cant progress linearly.
By then you should have read practical programming and strength
>>37396894
Nope.
Test drops after 7 days nofap.
Intermittent fasting and eating at least .35/lb fats with fair amount of saturated fats (i dont track em, I just don't actively avoid them like i used to. Still limit them compared to most amerifat diets) made a MUUUUCH bigger difference ime.
Also if you drink alcohol, limit it to drinking only after intense workouts
http://www.ncbi.nlm.nih.gov/pubmed/23470309
That shit makes such a difference i swear you make more gains if you drink than if you don't
>>37396894
I believe that noporn is better for your brain than nofap.
I have no evidence to back this up.
>>37396898
Only 3x5? Seems like not enough work.
>>37395888
Try 3 days, then see if you can bump the calories up to your tdee without gaining weight.
IF helps reverse many of the elements associated with thermogenic adaptation, most particularly leptin and insulin sensitivity, but also regulates ghrelin levels.
I'm entering cocoon mode to focus on lifting and hobbies. I only have friends online and the only people I talk to offline are my family, work centre people and my driving instructor. How long should I be in cocoon mode for?
>>37397037
It's your gym and your hobbies. Do you have any specific goals in mind for those?
>>37397015
Too much "work" and you wont be able to add more weight.
You only want to shock the system enough to develop a strength and mass adaptation.
As long as you keep adding weight, you are progressively overloading the muscles, which is the driving force behind growth.
When you can squat roughly 3pl8 you will probably nomlonger be able to progress like this, and then youll need to do more ""work"" to get more results.
When you can't overload the muscles with intensity(i.e. Weight added to the bar), you have to overload them with volume (more sets, maybe more reps)
>>37397015
For squats it is, including warm up sets.
If you want more sets do like 5-8x3
How does one actually get knowledge about and access to steroids? I've been lifting for 2 years now and have debated starting a cycle. But I don't even know how to obtain steroids or what type to look for. As far as I know, there's literally hundreds of different steroids to pick from.
Every time I do dls I feel like I'm on the way to snap city, back hurting and shit. Should I cut them out for a while or just fix my form at a lower weight? Right now my pb is 120kg
>>37397060
I'm not that guy, but that's why I switched from SL to SS. 5x5 > 3x5 is a great reduction in volume which helped me a decent bit.
>>37397075
Today is a rest day, but i can't not lift
Can i do sets of 50 rep lateral raise because i hit shoulders pretty hard yesterday, and it was volume day not intensity?
I cant imagine it affecting my strength levels on the bench tomorrow. And it defenitely wont affect my lowerbody or pulling.
No reason not to, right?
>>37397015
Then you're not doing them heavy enough.
>>37396795
Doesn't that program recommend pull-ups? I tend to hear that rows are better for a thicker back instead of a wide one, but don't know or care much about it.
>>37396866
Well, you always want to aim for good form.
Weight training is different from most other physical activities, because the training program itself is so different for beginners and later.
As a beginner with weight training you almost always want to be hitting max intensity every time, at the rep range that you think is useful for you, for the amount of sets that make you adapt the way you want. You gain fastest this way. More complex training than this is fundamentally less efficient at making gains; the only reason to do it is because once you're past beginner level, you can no longer stress your body enough, all at once, to make it improve without injuring yourself.
So any kind of alternation in the way one exercise is done is usually the sign of an intermediate or later program, where you might do a really hard group of squats, and then a medium one two days later in order to build up enough stress to force adaptation.
>>37396829
I agree with the truth of your statements (the main advantage of compounds over isolations is stabilizer muscles and athletic performance, not mass gains), but even if somebody mostly wants physique gains, I still worry about the potential for injury from ignoring compounds.
>>37396894
To boost test? No.
>>37394735
I'm right around there, (higher squat and OHP). I do dumbbell curls, not very intensely, about 55lbs.
>>37397212
The bar is 45....
>>37394500
Vocal training. Like find a voice coach who teaches people that want to give better speeches or sing better. Don't expect too much in deepness gains. Your vocal range itself won't change. But with more control over your voice you'll be able to speak in a slightly deeper register usually, and more importantly, much more clearly and pleasantly.
>>37397037
As long as it takes.
>>37397222
Uh... yeah?
So?
Even though I can curl more weight when it's in dumbbell form, I doubt I could one-handed curl a barbell because it'd be really awkward.
Did you think I was talking about some kind of retarded two-handed dumbbell curl?
>>37394500
Not a bong but Margaret Thatcher and Tony Blair both got speech coaches to make their voices more influential, credible, and uh... leadershiply.
http://www.bbc.com/news/uk-politics-16742975
Can I still lose weight if I occasionally (once or twice a week) eat nonsense like chinese takeout? It's mostly rice and meat, with some sauce on the meat. I dont eat sweets and only drink water. I lift 5x a week and an hour cardio every other day. Half hour cardio the days I dont do an hour. The takeout will generally be enough to eat day as well, so I wont just binge all day long. How much can doing this once or twice a week hurt me?
Just got a job at a call center, how do i maintain my gains during my 10 hour shift?
>>37394796
cut you fat bitch
>>37394229
I'm going for a lean bulk (gain weight but not too much fat)
About once a week I'll eat whole wheat pasta + chicken breast + 2 tablespoons of pesto
is this bad for me? I eat healthy otherwise
Do I really need to start SL with the recommended weights? I've been on a brosplit for some time so starting weights like 20 kg 5x5 for squats and bench press seem a total waste of time
>>37397294
Depends on how many calories the chinese takeout is. If it's 4k calories plus all of the other stuff you are eating you're pretty fucked.
>>37397340
fuck no dude start with 50% of your 1RM
>>37397212
Finally a proper answer, thanks bro
>>37397305
10 hour shifts are not good for gains no matter what job it is. You might consider finding a different job unless you really need this one. In that case bring a fuckload of food to work. Hopefully you only work five days a week because ten hours at six or seven days a week leaves little time for food preparation.
>>37397331
Just go for a jog that day.
>>37397294
>>37397341
You are basically asking if your fat ass can eat two large pizzas per week or drink two cases of beer per week and the obvious answer is no.
>strongest
>pendlay row
>weakest
>pull up
How? Don't these use roughly the same muscles?
I can do 135x5 row, but only 4 unassisted pull ups.
I want titties like this.
What do? What should my routine look like?
>>37397286
>Margaret Thatcher and Tony Blair both got speech coaches to make their voices more influential, credible, and uh... leadershiply.
You'd think Blair would have had a word with that nasaly faggot Milliband about it
>>37397294
Count the calories and you'll know, dammit.
An all meat entree (like General Tsao's chicken) is surprisingly low. Fried rice and lo mein and shit is surprisingly high.
>>37397423
shots fired
>>37397461
That's a nice cat.
>>37397409
>135x5 row
>4 pullups
How much do you weigh? Maybe you just need to practice the movement more?
>>37396396
>My advice on the bulk would be closer to a +300 calorie surplus
What is the reason for this? "lean gains"?
>>37397411
/fraud/ is that way ---->
>Was 179 2 months ago
>going to gym 4-5 times a week
>started going down because smoking weed and laziness
>slack on gains
>166 at the gym today
>went to doctor last week and had rectal pain and loss of appetite and sleep
>had rectal exam and he found nothing and prescribed antibiotics
>been trying to go back to the gym normally again
>wasnt going to gym as consistent during the 2 months maybe 2-3 times a week if I tried
>stomach pain when I wake up but goes away after taking a shit
>constantly have hemorrhoids but use witch hazel and they clear up
>appetite has gone down but still eat but like 1 maybe 2 meals a day
I don't know whats wrong with me, Im trying to gain weight and everytime I step on a scale it drops. Last week I was 170, now 166.
Am I rip?
>>37397409
Well, they don't work the same muscle to the same degree in the same way.
You might also be heavy for your strength.
You might be accidentally cheating your rows a little, using too much of your hips to make it a power movement or something.
>>37397411
Synthol till failure probably.
got 2 questions
For the TDEE calculator should i put how much I plan on working out or what I do currently?
Also how do I get my faggot ass to eat greens? It's not the flavor but texture that I hate
/fit/, I'd like your help in trying to understand what the fuck happened to me
I started hitting the gym on the 10th of last month. I'd done it before but as a teenager, years ago, and not for very long, though I did a lot of swimming and bicycling around. I wasn't and am not fit, in fact I'm quite visibly overweight. I've got some decent muscle but it's all hidden behind fat tissue, only my legs look somewhat athletic.
Now here's the part I don't understand: ever since I started the gym again, I got a sudden boost in popularity that I can't explain or understand. I've always been a social person, known by everyone in some degree, and could have a friendly conversation with anybody, so I wasn't really unpopular, but all of a sudden I got 3 girls interested in me, the guys have been treating me more like a good friend and less like a welcome acquaintance, I even can't stay alone for very long, seems like everyone wants a bit of my attention. The moment someone leaves me another one wanting to talk appears, oftenly multiple at the same time.
I'm not trying to brag, I'm honestly asking some help to understand what the fuck happened. I'm happy but confused as fuck. I haven't visibly gained any muscles (at least I think so), neither lost a lot of fat (8 pounds so far, but I'm so overweight it doesn't look like a lot of difference). The only thing I think I have improved visibly is my posture (stopped slouching, naturally standing more upright), but I don't think just that would make so much of a difference.
Could this be higher testosterone? Pheromones? I have no fucking idea.
>>37397548
You put in light or no activity if you're weightlifting. Weightlifting itself burns relatively few calories and 'exercise level' in these calculators refers to cardio. An hour of cardio will burn around 6-700 calories, an hour of weightlifting is like 150.
>>37396446
Oh, yeah, that's what I'm saying. I implied, but never stated that I left those gyms immediately and found a good one. I didnt mean to imply that all MMA gyms are like that, sorry if I offended.
I'm a (socially) retarded, skinny-fat faggot with huge hips, terrible posture and tiny arms who is too weak to do a pullup or proper pushup. Never entered a gym.
Should I first do a few months of bodyweight stuff (like >>37394340) in order to get up to somewhat acceptable levels of strength while trying to lose some weight, mainly to get rid of the huge hips? Or should I try to overcome my anxiety and go to a gym immediately?
>>37397681
MODS MODS
If I'm only going to workout 2x a week, howner much time should I give between the 2 workouts?
>>37397681
If you're 5 ft 41 in you're fucking massive m8
>>37397681
HGH
>>37397517
If you can afford it get a second opinion. Go see a different doctor. He found nothing and prescribed antibiotics anyways which should be a huge red flag. You might have Chron's disease or some other crazy bullshit.
>>37397706
I've read that the average for my age is 5'7".
(Sorry for not using " & ' in the correct order, in my country we use meters)
What's a good/solid strength base to move onto a different program from Stronglifts?
>>37397636
Nah m8 I was quoting you as a dude giving good advice. I hope he reads your post.
Would you trust a scale to figure out your TDEE?
>6ft
>204lbs
>Male
>25
>Just slightly active work (I.E. some standing)
Mine says I need to eat 2800 calories to maintain but that seems really high.
>>37397667
No.
Go to the gym. Do Starting Strength. You may have to start with very low weight, but you'll gain both strength and endurance rapidly. No point in delaying.
Huge hips are often bone structure. Correct with deadlifts, squats and presses to fill out the rest of your frame instead.
>>37397746
Did you mean 5 feet, and 4.1 inches?
Because what you wrote is 5 inches and 41 feet.
>think i eat fine
>start gaining a bunch of weight
>start counting my calories
>it's literally all due to milk and juice
You've got to be fucking kidding me. I eat fine and just because I have like three glasses of milk a day and some OJ now I have to lose 20 pounds before I start lifting.
How do I even know this is gonna work? What I just stay chubby forever? I don't want to wait 5 months just to get started actually lifting. Do you guys really go through this shit for like 4 years just to see results? I don't know if I have that kind of willpower.
>>37397667
3-6 months of bodyweight will be a huge benefit but it won't help you overcome your anxiety. Nobody in the gym is judging you. Everyone started out small and weak.
>>37397811
No, not unless it's got that electro-thingy built in, and even then I'd only trust it to find your body fat, do BMR and TDEE from that yourself.
>>37397514
Your body can technically grow new muscle (although not at maximum rate) given adequate protein and consistent progressive overload even at maintenance calories, this is why "recomping" is possible. +300 is roughly where you need to be to strike the best ratio of even faster muscle gains with minimal fat on top. +500 or higher is just full on bulking, maximum possible muscle gains but unnecessary amounts of bodyfat.
The ceiling for a natty lifter is about 12lb's of new muscle per year, best case scenario. The difference between +300 or +500 in terms of long term muscle is only going to be a 1lb or 2lb over those 12 months, but the fat stacking up the entire time will amount to significantly more, about 20lb's (200 extra calsx365 days = 73000cals/3500cals per g of fat = 20.8lbs). I'd rather miss out on that last lb or 2 and not have to diet off an additional 15-20 pounds from full on bulking.
is SS a meme? I've been on it for about 4-5 months when should I switch to another program? My arms are lacking but my legs are huge
>>37395827
Some bars are just shit in general. Test them by spinning the rims and seeing if it spins more than a second. If it doesn't, it's shit and you should never use it.
>>37397822
Start lifting now and yes it's gonna work unless you somehow found a way to break the laws of thermodynamics
>>37397331
If it's during a bulk clean or not it should be fine. As long as your pesto isn't shit it's not that bad.
>>37397828
Whats BMR?
>>37397888
I did it wrong somehow the first time. I did SS for two months and gained 20 pounds.
>>37397861
sheit, I'm sold. thanks
>>37397822
You got it easy dude. All you have to do is stop drinking calories but why the fuck do you need to lose 20 pounds before you start lifting? Just start lifting now and also stop drinking calories. Are you too heavy for cardio and you think that means you also can't lift? Because that's not true.
>>37397870
Switch when you stop making gains.
>>37397912
I'm 204 pounds at 6'2. I don't know how it works beyond counting calories.
>>37397905
Okay
>>37397933
You don't need to lose 20 pounds to start lifting. Start now and stop drinking calories.
Recomended amount of cardio after a lifting session to cut?
>>37397822
Normally when posts like this come up its not met very well, I know because I used to put these types of posts up because I was super fed up. About a year ago I felt like I was eating very healthy, getting by on Salad and grilled chicken and whole grain rice and I was genuinely not cheating myself at all and running every day. I got to the end of the month and I hadn't lost a single kg and I was fucking crushed.
The simple fact is, the human body is weird. Soon after I began shedding fat and looking back I'm really happy I kept it up. Time marches on regardless of what we do. I learnt not to think of going to the gym as something where I need to be continuously checking my gains and weight and desperately chasing results. Just think of it you do something every day and in time the results will come in when they come in. It's genuinely like carving a path through a mountain. If you woke up one day and thought "Fuck, let's carve" and absolutely went at the mountain and gave it your all for a week, you'd be pretty pissed at how much time you spent in that week and how little you've come. If you think "I'll take a swing every time I pass the mountain on my way to work", 9 months down the line you'll be amazed at how far you've carved when you dont seem to be doing much each day.
Sorry to hear about you diet, we've all fucked up. I logged the wrong type of yoghurt for ages and it was horrendous for me and I was livid when I found out. But you have to keep you're head up and keep going. You can fucking make it bro, we're all here to help you through this, but you have to hold up your end of the bargain and help yourself just a little bit. Good luck man, post here if you have any questions.
>>37397731
Well because I was also having lower GI tract aching, but it goes away after taking a shit. I don't think I have a fever but the thermometer sometimes will tell me 100 and I take it again and it says 98. I do feel warm but my room gets very hot during the day. They charged me alot and I am covered by insurance. I want to get a 2nd opinion but I don't want to have to pay so much again. I just don't feel the same way I did 3 months ago.
>>37397909
No prob, glad to help. Knowing the numbers behind muscle and fat gain/loss take all the unpredictable stress out of this lifestyle. Provided you have the will-power to be consistent with diet and lifting you should be able to accurately predict your weight 6+ months out in advance, plan entire bulk and cut cycles down to a couple lb margin of error. It'll take some learning and tracking but it really is much more of an exact formulaic science than "omg ive tried everything but no diets work, i'm the rare exception" people want to believe.
Tried low bar squats for the first time today. It hurt my wrists. Is that normal?
>>37398080
yes
Best way to even out a trucker's tan? My left side, arms / side of face is darker than my right side due to driving all day . Pretty embarrassing and noticeable..
Going on a second date with grill tomorrow, she showed signs of interest, told me she liked me blabla, want to escalate, kiss and potentially lead home. We're getting some drinks and maybe going to a club later (not US kind, in ours it's bunch of tables and not many people dance, no dance floor either).
So I'm just gonna keep escalating, touching her, go for kiss when it feels right, strong eye contact blabla, any other tips to make this successful?
Gonna be my 2nd grill ever, first one kinda wanted me so I barely did anything and not much learned there.
>>37398080
watch a youtube video about grip and elbow placement
>>37398171
Just remember that if wouldn't be friends with her if she was a guy then it's not worth it :)
>>37398171
you went on a date without even kissing the girl?
>>37397890
>>37397331
Just saying don't take advice from him he just ate a whole fucking pizza by himself
how good is snap fitness?
>>37398171
She said she likes you and wants to kiss you? Dude just fucking kiss her do you think shes going to step back and say "Haha just kidding!" or something?
Jesus christ if the stoplight shows green just go forward
how do i get over the fear of people seeing me lift weights the wrong way?
>>37398209
What how the hell do you know that? Who are you?
What the fuck man I don't think I know anyone who goes on /fit/
>>37397891
Basal Metabolic Rate. It's an estimation of the amount of energy your body spends just keeping itself alive, with no additional activity whatsoever. It's usually given in calories per day.
If you know your BMR, the best estimate for your average TDEE is BMR (in calories per day) times a Harris-Benedict Activity Level Multiplier. For somebody that does no real exercise but is not literally confined to bed, it's around 1.2. 1.375 and 1.55 are light and moderate activity multipliers.
If you have an accurate body fat percentage, you can usually get a relatively accurate guess from the Katch-McArdle formula. Find your Lean Body Mass in kilograms.
370 + (LBM*21.6)
This gives BMR in calories per day.
>>37398251
Light weights the right way.
>>37398236
Turns out it's preeeety good.
>>37398251
Just pretend they don't exist.
>>37398251
http://www.exrx.net/Lists/Directory.html
There's an animated gif of literally every lift known to man, so you can see how it's done.
>>37398244
No no, last time it was our first date, we met on tinder (not really great for one night stands here unless Chad) we stayed at coffee bar and talked for 4 hours, walked a bit, didn't kiss her at the end because I didn't escalate enough throughout the date and would have been weird, just cheek kissed bye.
She said she liked me, I looked better in person, then other shit in messages she did show a lot of interest so I know it's fine on that end, I just don't wanna go autismo and fuck shit up tomorrow.
Generally I've been happy lately, which is rare so guess that's affecting my personality because I've been more talkative, outgoing etc. Probably gonna be fine but yeah, I guess I just wanna be 100% with some thing. Lack of experience so don't wanna fuck something up or miss obvious cues.
As I said my plan is pretty much to be touchy, escalate, makeout few times and just invite her home at the end of the night and then see how it goes from there despite the result.
Really need practice, this is seriously 2nd girl I've gone out on a date and if things go well did anything with in my life and I'm 25 so serious lack of experience, lot's of shitty years but I'm turning my life around.
Ok but seriously, is there ACTUALLY any way to get slightly taller outside of wearing taller shoes, posture, or medieval torture?
6'2 139lb skeleton here.
I want to change so badly but I don't know how. I get embarrassed just from wearing short sleeves because of how small my arms are.
Just wondering how the fuck do I even start.
>>37398463
Only HGH if your growth plates haven't closed
>>37398465
Read the sticky.
>>37398465
sticky for six months then hypertorphy routine
>>37398463
Don't do the shoes bro. It's even cringeworthy on women.
>>37398364
Show her your dink
Currently trying to bulk up for a bit, should I continue or start cutting?
I'm 6'4'' and around 185 lbs. Been lifting seriously for the last 2 months, but I only started counting calories 2 weeks ago. I exercise 6 times a week at home with no cardio (only weights) and try to maintain 3400 calories, 185 grams of protein and 105 grams of fat per day.
What's the best way to alleviate DOMS? Lifted too hard on Monday, and the soreness is still bad enough that even moving is difficult.
Does cardio kill gains? I'm a newfag and my family is saying good for me for going running but my roommate is giving me shit about it.
>>37398957
yes
>>37398130
bumping
ok, so i weigh about 190 pounds. if i want to cut by 1000 calories a day, do i do 190 multiplied by 14, which is 2660. then do i add the amount of calories that i burned lifting weights that day? if i did 2 and a half hours of lifting, is that like 500 calories multiplied by 2.5? or is that too much? im not sure how many calories i burn while lifting. But then i think I subtract the 1000 calories. did i do this correctly?
So how do you guys do static holds.... All I have at my gym are barbells and dumbbells. dumbbells only go up to 120 so they are already useless for me.
My grip is keeping up with my deadlift but I want to grow my forearms anyway. This means that in order to challenge my forearms I need to do my near max deadlift weight. So do I just deadlift the weight up? Won't that interfere with my programming and fatigue? My gym only has one power rack, I can try using the safeties to rest the weight but what if that's taken? Dumb question I know...
>>37398957
Literally all you need to do is eat an extra granola bar and you won't lose any gains.
>started out at 300 pounds and 6'4" about three and a half months ago.
>few weeks ago hit 275 and I start doing cardio at fits recommendation, working well weighed 268 this morning
So my ultimate goal is to be below 200 pounds, I am at around a 1200 calorie deficit(i eat the same exact thing everyday, easier than you would think)
At this kind of deficit is there any point to lifting?
I fucked my back up deadlifting a while ago, mild pain occasionally in certain positions. What's the fastest way to end it all
>>37399181
Yes, noobgains and if you don't you would have wished you started sooner
What percentage of my max do I do when working on a reverse pyramid scheme?
I started Stronglifts 5x5 to get back my old strength after a long (~4 month) break. I already established my 5 rep max. I heard I should start with a weight that gives me linear progression for 2 weeks at least. Should I set it up so that I will reach my current 5 rep max after 2 weeks?
I started lifting last week.I have decent knowledge of exercises and form, and have done it before so no issue there.
Started at 163.2lbs and 15
8% bf.
I am now at 163.2lbs (yes that's correct) and 15.4% bf.
This equates to roughly 0.7lbs of fat replaced by muscle.
I consume 2600 calories a day at 6.0ft tall.
Are these good results as far as muscle building goes or should I up my calorie intake ?
>>37398718
Use the fact that you're a beginner to cut and make gains at the same time. Eat at like a 20% deficit
>>37398754
Please respond
>>37399661
3 main things:
1) Move around, but not intensely. Sometimes DOMS is buildup of lactic acid, not necessarily torn muscle fibers. Drink plenty of water and flush out that acid.
2) Warm bath. Brings blood to the area. Just alleviates pain.
3) Stretch, but again, tailor this to your needs. If it's heavy DOMS from muscle tearing it might not help.
Otherwise just wait and tough it out. They'll go away.
How do I get a qt22/7 Igbo gf?
decided to go back to the gym and wanna do compound lifts and not a bro split, but I want to go to the gym 5 days a week. Is there a strength routine that focuses mainly on dl, squat, rows, etc that keeps you in the gym 5 days?
Hey /fit/ I'm running icf 5x5 atm but dont wanna squat 3 times a week. Would it be better to just drop squats for the day and do the rest of the routine, or could i use that day to do a bunch of upper body stuff ? It probably just boils down to preference, but i want yalls opinion in it
>>37399738
Just do the squats.
Alternatively, do a split (3, 4, or 5 day)
Just don't drop the squats and call it icf
>>37394499
thanks ill check this out
>>37398984
>>37399051
t-thanks senpai
>>37399725
PPL
Or Push Pull Legs.
Layne Norton has a good guide on it.
>>37399725
Canditos week one and two.
>>37399521
Could I get some advice ?
>>37398130
cover that arm
I drank a coffee and three diet cokes. Now my face feels tingly. What's wrong guys
>>37398957
Aerobic does, anaerobic doesnt.
You can (and should) do stuff like sprints, barbell complexes, plyometrics, calisthenics.
You should AVOID things like jogging, jumping jacks, swimming.
https://www.t-nation.com/training/the-best-damn-cardio-article-period
Ignore the people who think cardio only kills gains because it burns calories.
These dumbfucks don't understand what cortisol is or does, or how aerobic activity affects leptin sensitivity or nutrient partitioning.
>>37395813
Is that even 135lbs? Those steering wheel plates look light as fuck.
How do I stop my wrists/hands from hurting from dips?
About how much do I need to bench to have a thick and solid chest? I'm 5'10" if that helps as far as reference points.
