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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
The other (two) qtddtot(s) is almost dead.
Post your stupid questions in here, and get spoonfed basic advice by a dyel pretending to be a fitness expert
how do i get gf
i'm 26 yo and never had a gf
i'm afraid of dying alone
>>37634592
Not fitness related.
Lifting for girls is a meme.
Lifting for guys works, tho.
Ever thought about sucking dick?
>will pic related really work?
>Is there anything you would add for a beginner?
>Are energy drinks/soda killing my gains?
>I'm like 5"7 and 210 pounds, at what weight do you think ill see abs
I apologize in advance for my summer
>>37634659
>no. Do ss or gslp or reg parks. Sl or icf would also be better than that shitty routine.
>not doing this routine ever
>if you get sugar free, not really, but they can make you feel hungry, and you cant drink them and stay in a fasted state
>whatever weight you end up at 15%... Probably 155 or so
>>37634690
Thank you based anon
Also ive been cutting, I'm down from 227
Should I try lifting on my cut or wait?
>>37634735
100% lift when you cut.
No exceptions.
We're all gonna make it
>>37634659
This is a troll image
>>37629630
Public transportation?
>>37630577
Literally from the link you posted:
>We conclude that there is no practical upper limit to the anabolic response to protein or amino acid intake in the context of a meal.
>>37630919
Neither. If you could lose fat and gain muscle this way, everyone would just do this. You need to just cut. If you're a beginner and are fat, you CAN lose fat and gain muscle by just cutting, only it won't last long.
>>37633115
symmetricstrength.com/standards#/
If you fall in intermiediate in your lifts, yes.
>>37634139
Lose weight. If you start looking Auschwitz-mode, bulk, then cut again and hopefully next time you'll lose weight from the right places first.
Does everyone get visible abs at 10% bodyfat? I think uncle scooby said that you do in one of his vids. I've been cutting and down from 20% to 16% bf. Just wondering. I train abs three times a week with crunches but don't really apply progressive overload to them. Just do three sets to failure.
About to start taking creatine after my workouts. Do I take it on rest days as well?
>>37635017
thx
Are box jumps bad for your knees? What is good form for box jumps?
>>37634965
>in the context of a meal
>in the context of a meal
In the context of a meal, you arent eating more than 60gram protein.
Lrn2 read past the abstract, fgt.
>>37635005
I dont train abs and mine are fairly visible at 16%
https://m.youtube.com/watch?v=MpnaRG8i-o4
>>37635083
Same form as squat.
Plyo isnt bad for knees, it can he bad for ankles. Avoid rebound jumps
>>37635160
Pretty motivating. The abs thing I mean. Sweet thanks brah
>>37635160
>In the context of a meal, you arent eating more than 60gram protein.
I have no idea what you're trying to say. Also, neither the 60 grams, nor the acts as carbs thing was mentioned in the study.
Another quote from the study:
>This explains why when net protein synthesis is measured, the relationship between amino acid availability and net gain remains linear, without any apparent plateau of effect at higher levels of availability.
By all means, correct me if I'm wrong, but I fail to see how this says anything about any limit or protein acting as carbs.
fgt.
>>37635251
>you can reduce protein breakdown more and more, forever!
Until there is no more protein breakdown...
Then how is anabolism going to take place?
Is not eating anything all day to have a huge cheat evening/buffet with family a bad idea? Cutting. This is just one day a week. Not every week of course. What do you guys think?
>>37635280
Intermittent fasing is GOAT
>>37635280
Great idea, especially if it helps you enjoy yourself and look forward to a nice/huge meal. I did this every Friday when I knew I'd be going out with friends, worked well.
I always see rows listed as the alternative to pullups/chin but it seems like lat pulldowns mimic the movement more..can someone explain?
>>37635351
Horizontal pulls work mostly the same muscles as verical pulls.
Lat pulldown machines generally dont have enough weight to be useful
>>37635264
The study doesn't talk about that. It, however uses the word practical before the word limit, which leads me to believe that eating so much that breakdown would cease to occur and simultaneously synthesis to be maximal would be improbable.
Also, you still haven't justified neither the 60 gram figure, nor the "acts as carbs" thing, so there's that.
>>37635410
Idk where the first guy you linked got that specific number, or the carbs thing.
Just got home from Gym.
Squat is at 175
Bench is at 115
should i maintain weight for squat and wait for bench to catch?
>>37635410
Synth is maxed at 20-30g
How many grams of protein do you think you are losing over the course of the amount of time it takes to metabolize a meal
More than 30?
How fast do your muscles shrink?
Skip 3 meals and lose 90 grams of muscle? I dont think so
I workout at home and have bicep curls in my routine, it was fine for a while but I eventually developed quite a sharp pain in my right forearm/wrist, so I bought an EZ curl bar as I was told it should take the strain away. At first it was fine and there was no pain but a few weeks later I started getting the same sharp pain again. Even if I lower the weight by half there is a still a small pain which seems to increase the heavier I go. Is this a case of bad form or too much weight too soon? What should I do?
>>37635482
Stop curling for a few week
>>37635168
thanks bro. How should I do the progression?
>>37635469
...So you just pulled 60g out your ass.
>...Nor will your muscles fall off as an average sized food meal takes 5-6 hours to fully digest...
From: http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html/
And we're talking about the very extreme of large meals, not average ones, seeing how the issue is maximum absorption in a single meal.
Say you digest a huge meal for ~10 hours, with 30g subtracted for synthesis I don't see how you could not slowly expend way more than 30g on stopping breakdown.
>>37635447
symmetricstrength.com
For reference.
>>37635579
>I dont see how you could not spend way more than 30g protein stopping 6 hours worth of protein breakdown.
If you think you breakdown 30g protein per 6 hours, you are legit tard
I don't feel my glutes when Squatting,Deadlifting or even lunging. what do
Alright /fit/, skinnyfat here, I have been doing basic cardio and jogging for the past month now, along with some basic dumbbell workouts and squats (all I really have access to are dumbbells at the moment) any advice on how to see better results. My main goal is to have abs and arms that don't make me want to die when I look in the mirror
What body proportions are important to keep track of?
Just lost 20 lbs. Bulk or keep cutting? 5'11 and 143 lbs
I lift 3x/week, and run 5k 3x/week on my off days. I want to incorporate HIIT somewhere in there. My question is when and how often. My other question is I plan on just doing jump rope for it, 1 minute going as fast as I can, 2 minutes at a lighter speed, and alternating for 10 cycles. Does this sound alright?
Might buy pic related. Any recommendations?
>>37635615
Whew, good thing I never said that. Wouldn't want to feel like a legit tard.
I'll quote myself in case you want to read my post again so as not to misquote me:
>And we're talking about the very extreme of large meals, not average ones, seeing how the issue is maximum absorption in a single meal.
Say you digest a huge meal for ~10 hours, with 30g subtracted for synthesis I don't see how you could not slowly expend way more than 30g on stopping breakdown.
Also, you still haven't posted anything even remotely approaching a source to back up your claims.
I haven't found anything exact on the per hour rate of breakdown. If you've got anything, please do share.
>>37635709
The fact that you're "not feeling" your glutes doesn't mean they're not getting stronger and/or bigger.
You should only start worrying if your numbers don't go up.
>>37635888
None are crucial other than bodyweight.
>>37635921
I personally think you could still go a week or two, but at this point I think it's your call.
>>37635921
what was your routine/calories?
>start out doing assisted pullups and dips
>one month later
>dips went from 120 assisted to 70
>pullups went from 120 to 120
What the fuck is this shit
Even my OHP advances faster
http://newbie-fitness.blogspot.com/2007/06/starting-strength-style-workout-take.html
Is this gud? It seems like it fixes a lot of the inherent problems with SS compared to Greyskull, such as adding more upper body.
What's a healthy amount of kg to lose per week? Also what's a good goal? I'm 5.2" with 128.4 lb
>>37636064
Those numbers are in pounds being the magnitude of assistance right?
If you gained weight in the meantime, then you got stronger without your numbers going up.
If you lost weight in the meantime, you could've lost strength, staying the same.
If you neither lost, nor gained weight, why would you get stronger/better?
>>37636101
usually nothing more than a pound or 2.
>>37636108
>then you got stronger without your numbers going up
I'm not sure I follow. Sure I got stronger as a whole in terms of every other lift getting better, but how do you get stronger at the pullup when the numbers dont reflect the progress?
>>37636101
Half a kilo / one pound.
Cut until you feel comfortable in your body. It's about you, not anyone else.
>>37636130
During the pullup, you lift your own body.
Your bodyweight increased.
Which means, if your numbers stay the same, you're still lifting more.
Ya dingus.
>>37634584
Does this look ok for a 2000cal cut?
>>37636156
Oh yeah Im a retard
Why are my dips doing so well then though?
>>37636001
Started at 1700 kcals removed around 50/100 kcals per week, going to 1250 kcals at my lowest. Since I hurt my shoulder last year I just recently was able to workout again, and only bodyweight exercises.
From week 3 of my diet I started doing the armstrong pullup program and a similar program for dips, adding bodyweight squats and abs exercises 3x week.
Last 2 weeks I started adding around 100 kcals per week, being at around 1500 kcals right now.
I thought about going 1750 kcals this week and going back to maintainance (1900 kcals) next week since I can hit the gym again. And then maybe start slowly adding kcals the following weeks to bulk up while finally lifting.
Sorry for the long post.
>>37636172
they're easier
>>37636090
I would personally replace pullups with chin-ups, drop curls and tricep extensions. Although if you really want to, you can curl, but do it after everything else.
Chins use more muscle groups if I remember right, also rip says they're better than pullups, and they hit the biceps.
If you bench and ohp heavy, I don't think you need accessory tricep work.
Also, he gave no reason why he didn't like OHP.
>>37636172
Dunno. Guess you had more room for improvement, or had more cns adaptation.
Which exercises will hit my chest the hardest? Preferably dumbell or bodyweight.
>>37636286
Squats
Is there any difference between doing curls sitting down or standing up?
>>37636296
Very funny.
>>37636194
If you didn't already know this, you should maintain for two weeks after a cut so your hormones rebalance themselves.
>>37636286
http://www.exrx.net/Lists/ExList/ChestWt.html
My knees keep "popping" after i'm done with squats, should i be worried?
>>37636303
I didnt't know it. Thanks bro. Would going for SS while mainteining the first too weeks be a good idea? Or should I start it when I start actually bulking?
So I've been thinking about working out but I'm struggling to get motivated, why should I an average weight 19 year old male workout?
>>37636318
Thank you, totally forgot about that site.
so I just finished working out for the first time (I used dumbbells) now my hands are hurting and I can just about manage to clench a fist did I fuck up? will working out always cause pain or what?
>>37636486
http://lifehacker.com/top-10-reasons-to-exercise-regularly-besides-losing-we-1473616982
>>37636486
Training isn't about being motivated, it's about habit.
You might stay motivated for a few hours, maybe a few days, a week max. after that you'll lose the flare and go back to doing jack shit.
Training is about habit. You have to make it a habit to get your routine in, stay away from carbs, etc.
You should want to get fit because it's good for your physical and mental health, your aesthetics(chicks/guys) and your sense of worth and value as a person, and you should make habit of doing a workout at least three times a week to achieve your desired level of fitness.
>>37636472
Start with maintenance, you might gain some strength.
>>37636602
Depends if it's "sore" pain or actual pain. If it's actually painful, like when you injure yourself, then you're doing something wrong.
Could be you're just a pussy, though.
I want to look like this man. What kind of routine should I be doing?
>>37635005
10% = very visible abs for everyone
15% = abs outline/not very defined abs
Any tips/cues for low bar squatting?
I had knee issues from high bar and I tried low bar today
My high bar best was 115kg 3x5
I haven't squatted in a few weeks and today I got up to 110kg x5 on the low bar and it felt good as fuck, way better than high bar
unracking felt a little tough though
>>37635005
How do you even calculate your bf%
>>37636714
thanks, think I'm gripping the bar too hard
Is there any point in working out if I have no plans on changing my diet?
>>37636162
How much is your deficit? How tall are you and hiw much do you weigh?
>>37636794
your results will be shitty unless you do cardio or something
you dont need to go full on autistic bodybuilder mode
>limit shitty foods and drinks to a few times per week
>eat more protein
>>37636814
I think I might change diet, eating protein and cutting out shitty stuff like chocolate and energy drinks is doable thanks
>>37636841
yeah just start from there and make sure it's enjoyable.
When I started out I just ate a little more protein
>>37636300
Sitting down prevents you from using your back more.
Concerning OHP: I'm at 50kg now and I always warm up nice and slow cause I don't want to fuck up my shoulders. Routine would go something like this
10x30kg
10x35kg
10x40kg
10x45kg
and then my 3x10x50kg
Now my question. Is it a good idea to keep warming up slowly or am I wasting strength early on which I could better use to increase my max?
>>37637142
you're wasting too much energy on warm ups. taper the reps as you go i.e. x8, x5, x3, x1, then work sets.
What's wrong with protein bars? Their macros seem OK.
34g of carbs, 7g of fat, 20g of protein
Im looking to get into running/jogging, i rarely ever ran for the sake of running but i think im gonna have it a bit easier than the average guy since i always played soccer or atleast did some sort of cardio exercise like cycling.
What is an acceptable starting distance and duration? Should i run with music or without? Anything i need to avoid?
I'm 19 years old and have been lifting for around 7 months, ive managed to gain some size doing a pretty dirty bulk but now i wanna to actually start prepping my meals and eating an adequate amount of calories as opposed to eating 4k+ like i currently do and gaining too much fat.
My biggest problem with calculating my TDEE is that i am unsure of what my activity level is.
I dont do any sports or cardio, the only excercise I get is lifting weights. I have a part time job at subway where i work maybe 20 hours a week max, although i am on my feet for 19 of those 20 hours.
>>37637374
TDEE calcs are just educated guesses and should only be used as a starting point. use the scale to guess how much you should be eating.
general rule is >2lb/week weight loss is too much of a deficit, >0.5-1lb weight gain a week is too much of a surplus.
>>37637367
look up running form quickly (tall posture, mid foot striking etc.) and look into a couch to 5k type routine. they're all quite good ways to get into running.
>>37637347
the only problem is they're expensive for what they are and its easy to get enough protein from a regular diet. if you like them and can afford them then have at it
Is working out 6 days a week without changing diet enough to gain aesthetics?
>>37637458
No.
I'm going overseas in 9 days and won't be able to go to the gym for 18 (eighteen) days. I have two questions:
1. How do I make sure my progress isn't completely fucked when I come back in?
2. How long do you think it will take to get back to where I am now?
My main goals are in this priority:
1. Lose weight, ca 7,5 kg
2. Improve cardio for soccer and other teamsports
3. Keep as much strenght and muscels as possible
Should i do cardio before or after the strenght workout. 3 times a week goes to soccer training, three times a week to strenght training plus cardio or vice versa, 1 day rest.
If I'm going cheap on a home gym and not getting a rack or bench right away would I be better off starting with a barbell or some adjustable dumbbells?
>>37637661
barbell, but youll need a bench at least and a rack
>>37637142
honestly never heard of anyone fucking up shoulders with ohp, it's always bench
i do ~8-12 reps with the bar then go straight into 3x5, never had any issues
>>37637661
you're not going to be able to do jack shit with a barbell or dumbbells without AT LEAST a bench
![MOSR[1].png](https://i.imgur.com/vdO8gNi.png "MOSR[1].png")
>>37637661
just dumbells
you can bench off the floor, do ohp and curls, even walking dumbell lunges
save up for something like this, you don't need a full cage if it's out of your price range
and an adjustable bench
also barbell
Is ICF just a meme or am I better off doing SL? I've been doing ICF for 4 weeks now. I did a hypertrophy routine for about a year before doing strength because I fucked up. Or should I just continue with something like PHUL/PPL/PHAT?
I'm also starting to stall on my bench. Should I switch bench to 3x5?
5'11" 165 lb natty
Stats for 5x5:
Squat: 200 (previously torn hip flexor from running track so I'm bringing this back up) lb
Deadlift: 325 lb
Bench: 200 lb
OHP: 120 lb
Row: 180 lb
I'm a 5´84, 185.2 lb poorfag and I want to know if you could give me any routines for training in my home.
Also, I live in a rural area, and only equipment to properly train are my dumbells (5 lb and 22 lb) and I ride mountain bike 3 times a week and used to chop wood in winter.
Squatting for the first time in a bit. High bar or low bar for a begginer?
>>37637729
beginner*
>>37637567
Cardio after strength workout, or on rest days.
>>37637729
Try both, see which one seems comfier/easier to learn.
Low bar hits posterior chain more than high.
>>37637775
that's so fucking fake looking
>>37637661
you can do plenty with a barbell, just focus on overhead pressing instead of bench pressing - possibly using some push-ups/floor pressing (if you can do so safely) as accessories.
everything else you need, you can do without other equipment
>>37637865
Kek. Could be.
>>37634584
What is the purpose of eating clean? As in everything being non-processed. How advantageous is it?
Ok so I'll greentext the context:
>Be fat
>Cut to decent bf% while lifting and doing cardio
>Slowly up calories to maintenance, scared I'll get fat again
>Stay at maintenance for a month, surprised I'm not making gains
>Dive into a slow bulk
>Extra calories in my TDEE go towards shit like oreos, icecreams, cereal and other shit like that
>But at least i NEVER EVER go over my TDEE and always meet my protein macros.
>Internally justify the processed stuff with: "it's for the gains"
>Still feel like it's just a slippery slope slowly dragging me back into fatland.
Wat do? Btw pic completely unrelated.
>>37638079
Spend the excess calories with naturally calorie dense foods such as nuts and almonds. Fruits are also very calorie dense choice but I find a trail mix much easier to carry on the go
Is there a way to lose weight fast, I'm thinking like 6-8 pounds in 3 days? I was reading about diuretics, but am not sure how safe that is. Thanks in advance.
>>37637729
>>37637775
Literally no one but advanced level power lifters use low bar.
>>37638194
I lost 3 pounds in water weight running once in 95 degree weather.
>>37638203
I find low bar much easier to squat and less hard on my lowerback
Also rip recommends lowbar
>>37638079
Processed foods contain a lot of sodium & are known to cause cancer.
>>37638228
>Mark rippetoe
>starting strength
Listening to rip
>ever
>>37638194
Diuretics are basically your only hope anon, that and don't eat shit
What are you trying to lose weight for?
>>37638203
>Literally no one
>based on my preference of high-bar
>>37638228
>>37638276
how can I make unracking feel less awkward?
The fact that you have to lean a little forward because the bar is placed lower means I feel it more in my lower bar when I unrack
other than that low bar feels gr8
>>37636430
no brah. It happened to me all the time when I started lifting. Just ignore it (unless it hurts)
>>37638312
you're probably leaning forward too much, or you're lower back is just not used to it/weak
try get your feet and hips more under the bar when unracking
>>37636716
Basically cut to 10%bf and then slow bulk. IN two years you should look like him (also it depends on your genes senpai)
Anyone know an unflavored whey protein that is cheaper/better than this? Its 121.50 for 15 pounds.
Should I cycle off creatine?
>be 3 months ago
>already taking 3 scoops of brotein a day
>gymbro convinces me to start on creatine
>for about 2 months shit is cash
>notice moar power and visible vascalinity
>gymbro and I do pyramid sets for dayz
>during this time I started doing police cadet training workouts on Saturday mornings
>workouts consist of high intensity circuit training
>notice myself more tired every passing Saturday, think the fuckers are making it harder or some shit
>about 3 weeks ago I began to lift less rep wise
>energy levels just aren't there.jpeg
>this week I notice shit is especially bad
>took me two trips to the gym to hit back(one Sunday, one yesterday)
>can feel my body starting to get less aesthetic every passing day
>>37638273
For prom.
>>37638363
Yes, I know that chicken breast is $2-3/lb vs $8/lb like that filler ridden shit you're shilling.
>>37638079
There's nothing inherently wrong with enjoying yourself a little. A few oreos won't make you fat (if you're below tdee), and won't give you double cancer either.
>>37638273
He/she got invited to a pool party and is now going to fuck himself/herself up and will look worse than before.
>>37638312
Take a big breath, brace your core and jam your body into the bar before unracking.
trying to boost test
I've got 22mg zinc pills, 25 microgram Vit D pills and some Magnesium Citrate pills with 500mg in
is this enough? too much? very inexperienced with all this stuff and google isn't providing much help, thanks
What kind of shoes should I wear when I lift weights and/or run? Do I need a different pair for lifting and running?
I normally wear a pair of L.L. Bean dress shoes all the time, pick related. Not exactly something I would want to exercise in.
>>37638194
Just think about it a little.
If there was a way to lose a non-insignificant amount of bodyfat in the course of a few days, you would never see fat people at the beach, because they'd just spend a few days getting lean before.
You can lose that much, but you will look and feel like shit.
>>37638461
Lol dress shoes? Do you live in your fucking closet? Those are boat shoes.
They're only like what EVERY college guy wears every season except winter
>>37638400
Chicken is a type of whey? are you sure?
>>37638461
Use shoes with imcompressible soles for weightlifting. Think Chuck Taylors They offer way better stability than running shoes.
For running, use running shoes.
pls r8 my puny 50kg overhead squat
>>37638488
Alright. Chuck Taylors are easy to choose. But what about running shoes? I dont want to end up buying some meme spring-loaded shoes that are terrible for your feet.
>>37638462
>>37638410
>implying there's no other reason to lose weight
>implying op said lose fat instead of weight
not everything needs to be over analysed. sometimes just an answer to a question will suffice.
If I'm squatting 3x a week and whatnot, would HIIT on off days be a bad idea? I would be doing sprints or running stadiums on Tuesdays and Thursdays.
Novice here, around 5 months on stronglifts. I want to change the program to the following:
A:
5x5 Squats
5x5 bench press
5x5 bent over rows
3x5 weighted pushups
Ab work
B:
5x5 OHP
1x5 deadlifts
3x8 chinups
3x5 close grip bench press
4x10 calf raises
AxBxAxx every week
I changed it because I've been stalling a lot on OHP lately and I found out that the reason is that my core was already taxed with the squats so when I get to the OHP My form is shit and I miss reps.
What do you think?
Is SS a meme?
Why do some people say it is?
>>37638767
people often end up with a dis-proportionally large lower half because of the focus on squats
it's also the routine recommended for beginners by nearly everyone, so its a meme by virtue of that
>>37638767
SS is a meme is a meme
>>37638808
SS is a meme is a meme is a meme
>>37638788
So does that necessarily mean it's "bad"? How does it compare to something like SL or ICF? Or anything other strength program for beginners?
>>37638767
Probably because most on fit find the best way of judging a strength routine is by looking at its aesthetic results. Which sometimes look like shit.
>>37638828
no, it's recommended for a reason. It's supposed to provide you with a base on which to build, you do it for a bit so you become stronger (starting STRENGTH) then switch to some other routine
SL is okay, but some say it's shit because the guy who created it did it to market an app or something like that
ICF I haven't had a look at but I believe it was created by that Blaha weirdo so I'd avoid it simply for that
where can I find 20-30 mmHg compression sleeves that aren't $70 a pair?
What are the pros/cons of a lean bulk as opposed to a regular bulk and then cut? Is it slower? If so how much slower, in a related note when reaching the final stages of a cut is it difficult to adjust to the small amount of food you are eating and end up being hungry most of the time?
HOW DO I GET
ABBBBBBBBBBBBBBBSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS on my tummy
>>37639285
by getting rid of your fat tummy
>>37639153
theres no real 'science' to suggest one is overall faster than the other. its more of a matter of which method your prefer.
>>37639009
asda
>>37635280
as long as you eat enough so that your daily kcal deficit isn't greater than ~800 you'll be fine man.
all i wanna do is lose weight, dont care about strength/getting ripped etc, but im somewhat interested in lifting
what's the best way to go about this?
Whats the point of doing clean and press if you already do deadlifts and OHP?
>>37639493
lift weights, be in a calorie deficit.
shock
>>37636808
Iifym says my TDEE is around 2300 but I found that eating at that caloric level had me maintaining perfectly, so I guess it's more like 2500-600.
I'm 185cm tall and weigh 83-84 kg
I have zero experience in working out but I don't want to be a fat fuck anymore so I came up with the brilliant plan of starting out by basically starving myself for a great caloric deficit while simultaneously doing stuff like pushups and situps every day until I cannot go on because of the pain and exhaustion, rather than any specific number of reps/sets.
How badly am I going to fuck myself up?
>>37639515
a clean is a good light variant that targets the posterior chain and improves power production.
not many (good) routines will use 'clean and press'. the press part is just an ohp.
>>37639551
eating at your TDEE is your maintenance calories. if you're maintaining at 2300 then thats your TDEE.
>>37638545
You may be right, but honestly, I doubt that the people asking these kind of questions on this board are doing so because they're elite athletes weighing themselves in for a competition, and even if they were, the looking and feeling like shit part still applies.
I really don't see what rational reason someone could have to ABSOLUTELY have to lose weight fast, especially if that means they will both look bad and won't be able to perform physically at 100%.
With these things said, I still provided a simple, one sentence answer, see
>You can lose that much, but you will look and feel like shit.
>>37639153
>>37639285
What is even the difference between lean and regular bulk?
>>37639555
Keto for 90 days start doing fasted cardio after first week.
Went from 260 to 210 doing that.
>>37639555
it's not very efficient. if you want to lose weigh fast then read rapid fat loss by lyle mcdonald. it's basically the fastest way to lose weight without fucking yourself up too badly. in addition to this you should start lifting light weights. read SS and start the routine, focusing on form and what little progression you're capable of.
>>37639577
you don't have to be an elite competitor to lose weight for a weight class, m8. there are such things as amateur competitions. and that's only one of the reasons.
and just because your post ended with 1 sentence, doesn't mean your answer was 1 sentence. idk why you're even insinuating that.
best red wine for Testosterone?
sangria just as good as a cab sauv?
>>37639555
Not that badly.
You will keep on doing it a while and will feel awful doing it. You won't keep to your diet and the only effect of the measly exercises you do will be the pain they cause. Eventually you will cease both altogether and declare that fitness is a load of crap. You will keep on being fat and lazy, and will die after living a short, meaningless and mediocre life.
And it will be nobody's fault but yours.
And all you would've had to do was READ THE FUCKING STICKY!
>>37638885
>SL is okay, but some say it's shit
With some meaning trappy
>>37639555
Read the sticky
>>37638885
>SL is okay, but some say it's shit because the guy who created it did it to market an app or something like that
no, it's "shit" because it's a blatant copy of SS with a few modifications that just make the routine worse. the routine isn't really "shit", there's just no point in doing it since SS is almost exactly the same, but better.
>>37639675
>>37639683
I don't have the willpower or motivation to stick to an actual diet and exercise plan. I just want to do something drastic that will either break me into being a better person or kill me. I'm just wondering what the odds are.
>>37639622
I meant I provided a one sentence answer after the initial reasoning, but yeah, you're right. That wasn't entirely true depending on where you draw the line for "answer".
Even for an amateur, though, I wouldn't recommend losing that much weight in a short time span, because it would have quite the negative effect on their performance.
What's the difference between hammer curls and preacher curls?
>>37639751
You're hopeless. I'm not even saying this to be an asshole. You're just hopeless, you should definitely give up and look for a more valuable way to spend your time.
>>37639806
You do ones while holding hammers and the others while holding bibles.
>>37639726
And SS is a rip off of Bill Starr's book
And Bill Starr stole his stuff off the Russians etc etc
>>37639806
http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html
http://www.exrx.net/WeightExercises/Brachialis/DBPreacherCurl.html
http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html
>>37639874
So should I alternate between them or focus on one of them?
>>37634584
So basically I quit going to the gym for like four months and I lost alot of my strength, how long will it take for me to get it back :(?
>>37637729
High bar for quad gains
>>37637729
Lowbar is practically the same thing as a dl
>>37640110
>>37640110
confusednickyoung.jpg
>>37640110
I mean they work the same muscles but no need to go full autismo
>>37639846
But ss is an improvement on bill starr's
Sl is a detriment
>>37640110
By your logic, a hip thrust is a lowbar squat, which is a deadlift.
>>37635989
You are still saying you lose 30g muscle every 10 hours...
Im trying to fix skinny fat. Was at 77ish kg nearly 3 months ago and now im at 85kg. Im trying to bulk eating 2500-3000 calories a day, but im so scared because i dont know if im gaining too much weight and my pants nearly dont fit anymore.
Im doing greyskull and my lifts are going up. Am i gaining too much weight or is this decent?
>>37639493
Follow a novice program like greyskull or ss or reg parks.
Eat at a deficit.
????
Profit!
>>37636162
I would do a tiny bit less protein and more fat.
Looks really good, tho
>>37640560
Do you think doing both lowbar and dls are efficient? Aren't you training the same muscles . Would dls and front squats be a better use of time rather than a lowbar squat? Not that faggot just curious
>>37640694
No, I'm saying muscle protein breakdown to that effect can happen. Not the same thing.
The human body continually breaks down and resynthesizes muscle.
>>37638633
Looks good.
>>37638600
Depends on your goals.
If you dont care about your lifts, and want to maximize fat loss, then it is a good idea. If you are already lean, and want to make more gains, i would advise against it.
>>37637720
Just stick to the program, and know you have made more gains with ss
>>37637513
18 days is not long enough for significant gains loss. Like one training session before you are back to where you are now.
Do anaerobic cardio (push ups, pull ups, burpees) to retain fitness without working out
>>37640771
Right but when talking about what happens to protein intake, outside of synthesize, we are talking about the amount of breakdown that occurs.
You said 30g over 10 hours.
That means there is 30g of protein breakdown over 10 hours that you can stop.
That means if you didnt intake enough protein to reduce breakdown, you would lose 30g over 10 hours.
That is retarded
>>37640770
That is like saying you dont need to bench press, because ohp works similar muscles
>>37640847
>If you dont care about your lifts, and want to maximize fat loss, then it is a good idea
>18 days is not long enough for significant gains loss. Like one training session before you are back to where you are now.
no one listen to this retard.
>>37640707
Cant tell.
But i was a recovering skeltal some years ago and i was bulking and lifting like a fucking crazy kid and i ended up adding some 20kgs.
Heres the fucked up part, i got used to eat like a fuken legend.
Left the gym but i couldnt change my eating habits.
>>37640900
You have a point friendo, I personally incorporate all 3 squat variations
Hi fitness experts,
Generally, and/or more specifically in regards to kettlebells, where do you stand on stretches as part of lifts?
Also keep in mind that almost no one using kettlebells is using anything approaching their 1RM lift.
I've heard that it's the worst of ideas irl, but professional comedian and scrawny-natty fitness instructor Pavel Tsatsouline mentions stretches as part of kettlebell workouts without batting an eye.
I had bad form on my last few reps of barbell curl and bent my back.
My back feels tense now. Not very sore but not hugely comfortable.
Is my back fucked or do you recover from these sort of injuries?
>>37639751
Low. That's a really fucking stupid way of doing it.
"Willpower" is just a matter of building habits, slowly, one at a time. Pick one small thing you can do habitually, like not eating a certain food, not drinking soda, going for a walk every day, tracking what you eat (but not trying to restrict it yet).
Do that. Do it again tomorrow. Recognise there will be many days on which you don't do it. Just do it the next day, and don't use that as an excuse to give up entirely. The journey will be a long and bumpy one, but the days on which you stick to the habit will eventually far outweigh the ones where you don't. This might take weeks, but you'll have successfully built up a habit that can last a lifetime with a little bit of management to make sure you get back on it as soon as you fall off.
Then choose another thing you want to make habitual, and work on that. Keep it small for the first few, but eventually you'll find your "willpower" and confidence skyrocketing as you transform into a habitually-healthy person. But again, just like losing weight or building muscle, this is something that will happen over months and years, not days and weeks.
Since this is a thread for retarded questions and getting spoon fed-
1) How can I calculate an accurate TDEE for myself? I want a legit baseline, I tend to have a fairly stable weekly routine with minor variations (sometimes hiking lasts longer or shorter than usual). Do I need to track every work out / rep / activity as well as the amount of time I spend potatoing while at work?
2) How do I calculate accurate kCal intake for myself? Do I have to measure everything out and shit? I make my own meals and figured this would be easy, but my initial attempts seem to point that to the fact that I'm fucking up somewhere.
How fucked am I if I just estimate everything?
I'm gaining muscle mass while amnt of body fat seems unchanged. It's only been 45 days but I should be seeing some decrease in body fat by now right?
>>37641388
>use any calculator/method to give a starting point
>eat for a week
>if you stay the same weight, it's your TDEE
>adjust accordingly
Do glasses make you more or less attractive? I have glasses and I'm pretty sure I look better without them but I don't trust my own opinion.
>>37641388
2) Get myfitnesspal (which is why I'm doing 2 before 1)
1) Weigh yourself on a daily basis and keep track of your calories on a daily basis. Then stick to the same calories each day +- say 50. Do the same exact exercises through each week. And do this for a month or two. Eventually you'll figure out a proper TDEE for yourself - when you think you've nailed it, try eating 200 more or fewer (depending on your goals) in cal each day for a week or two and look for changes in your weight. Then do the opposite and look for changes in your weight - and voila, you've figured your tdee fairly accurately.
Alternately, since you're trying to lose bodyfat, you could look up scoob's tdee calc, set it to mifflin/st. jeorge, desk job, and then subtract 500 and eat that many calories to guarantee yourself some weight loss.
>>37641388
Get the MyFitnessPal app, it does both things. Scan the barcode of everything you cook, and weigh it.
I have been on Reg Park's beginner routine for about 3 weeks now while also cutting to get down to 170 pounds which should be around 13-14% percent body fat. Should I just continue with this so long as I am progressing linearly?
>>37641539
Why not just hit on someone by asking them that question. And then put on, or keep off your glasses as they answer it..
And if you're particularly autistic about it then bring 3-4 different pairs with you.
>>37641610
Virgin detected.
>>37641610
The problem with that is that I can't see shit without them, so I'd need contacts and it would be super autistic to put contacts in in the middle of the street
>>37641589
Yes.
Cuts are not an on off switch, you can still get anabolic, and make gains.
Eating a bolus of ~20g about an hour or so after an intense workout (dont eat too soon, as test and gh is elevated post workout, and eating plummets them) maximizes protein synthesis.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3223872/
That, ofc, assuming protein synthesis in strength athletes is comparable to neonatal pigs who dont even lift.
I also recommend IF. Basically just eat a big pre and post workout meal, and nothing else. Managed to get 1pl8 ohp while progressing on a deficit.
https://m.youtube.com/watch?v=k5bFy_WHYLI
https://m.youtube.com/watch?v=ud7CnPJcK6U
>>37634584
>
Did I get it wrong or does it mean that if you do 3-5 reps you'll get better strength gains but the same muscle gains as someone doing 8-12 reps?
>>37641633
Listen, as the OP says, I'm just a dyel pretending to be a fitness expert. If you have a better answer for someone asking a vague question like that without even a single glasses-on/glasses-off picture, then I'd love to hear it.
>>37641700
Okay then. Maybe start with those contacts on and switch it to, "starting tomorrow, no contacts".
>it would be super autistic
I know that this isn't ideal by any means, but out-awkwarding my dates eventually led me to fall in love and marry a girl more awkward than myself.
>>37641862
>Doctor Professor Fitness
Professor/Doctor, can you answer my question from an inexperienced lifter?
>>37641263
>>37641882
I saw it earlier and would have replied but it's out of my hardly-existent "expertise".
I guess, I'd recommend reading up on that "foam roller" post stickied thread on /fit/ and generally not do anything that makes it feel worse.
>>37641936
OK well thanks anyway.
Hopefully someone that actually lifts can give their view.
>>37640874
Except that broken down protein from skeletal muscle doesn't just fly away. It turns into amino acids, which can then be reused for protein synthesis, albeit at a loss, of course, because no process has 100% efficiency.
This way there is a breakdown you can stop, but not eating doesn't mean that you waste away within the scope of a day.
>>37641710
Thanks for the answer. The videos definitively gave me some perspective since I sort of wrongly considered the body as working on a day to day basis. What do you mean with a 20g bolus?
>>37641238
Bumperoos senpai.
>>37639751
I went anorexic mode for 3 months to go from obese to skinnyfat, then started lifting. wouldn't recommend though
>>37634584
I have hamstring injury. Pulled deadlift and something popped. Can barely walk. Help?
>>37641769
>>37641968
Bolus is the lump of chewed food you swallow.
It just means have a few bites of chicken breast with the fat trimmed off
>>37634584
Guy is 6'6 and 170lbs, claims to bench 310 at a bmi of 19.6. How is this possible?
>>37642079
No need for stretching.
If you do, only do dynamic stretching.
It is infinitely wiser to stretch after lifting, unless you need to limber up to get proper mobility for a lift... But i dont really think many kettlememe lifts require jack shit for mobility.
Stretch after
>>37642306
Benching 3pl8 at 170 is extremely believable
Clearly he is lying about his height
>manlet detected
>will they ever learn?
>>37642199
Use better form next time
>>37642348
How long is recovery from teared hamstring?
>>37642315
Thanks for the reply. I've got one exercise that involves a bit of a tech with some weight - I'll see about changing it up.
I think I figured out why my lower back hurts after squatting.
I used to have Lumbar Lordosis, until I actively started fixing my posture. The problem is, whenever I squat, or at least squat heavy, I feel like I'm falling into that position, and my lower spine is taking a lot of the weight when it's curved - pic related. I realised this, when after I'd been squatting heavy, like I hit a new 5 rep pr today of 125kg, I started walking with the pelvic tilt, and it was more difficult to correct.
So, how do I fix this?
Suppose it fits my macro and kcals. Would be using a lot of honey be bad?
>>37638079
As long as you avoid trans fat, limit sodium intake, and supplement fiber (psyllium husck) and micronutrients (magnesium, zinc, calcium, potassium, vitamins) you are essentially getting the same results.
Decreased fiber intake is associated with a few health problems, as well as decreased satiety.
Micronutrient deficiencies can fuck your shit up overtime, and also cause cravings.
Vegans will cry
>b-but muh sat fats!
But they are just low test fgts.
https://www.anabolicmen.com/fats-and-testosterone/
>>37642497
You can totally do mobility drills before lifting, just keep it dynamic, and avoid static stretching.
So dont worry about changine up your routine or whatever.
Out of curiousity, which lift?
And what is your routine?.
>>37642609
No, as long as you dont eat more than 64g of free sugars (not encased in fiber) a day.
Iirc honey has a low glycemic index, but that is only relevant for diabetics and prediabetics.
>>37642361
/fit/ - not a doctor, or a trustworthy source of medical info.
Why do you think it was changed from "fitness and health" to "fitness"?
If you want my bro-tier advice, just avoid hamstring activity, and stick to upper body lifts until your shit feels better.
Alternate ice and heat, epsom salt baths, eat healthy, and sleep well.
Knowing how long it takes to heal wont make it heal any faster
>>37642628
The kettlebell in question is #2 on this routine of mine:
https://docs.google.com/document/d/1WtTtbBR0hlenAGIX_O3Dsoc9qwQjun4GcZOwOEtOQrQ/edit?usp=sharing
It's essentially a windmill with a curl and stretch throw into it. It's simple enough to just get rid of that stretch part if need be. And I'm pretty happy with the routine but it is a work in progress.
>>37642638
Some examples of free sugars (fruits/veggies/ whole wheat grains are safe?)
>>37642570
Lower the weight, forget about progression for a bit, and train form.
Proper bracing really helps maintain lumbar spine neutrality at the bottom of the squat
That and mobility drills, you cannot be too mobile.
>>37642740
Fruit is cool, fruit juice is ree sugar. Pour some psyllium husk in that fruit juice and it is cool again.
Obviously it still counts as carbs, so make it fit your macros.
But fiber slows absorption of sugar, and negates the negative side effects associated with high intake.
Same goes for fiber and meat. Downside is proper fiber intake (which is a loooot) decreases protein bioavailability by 78% or so, so you have to eat even more, with even more fiber.
Which is why i say fuck it, i will take the kidney problems and colon cancer
When is it okay to run without a shirt on?
>>37642809
In the beach
>>37642823
In slow motion
>>37642717
>https://docs.google.com/document/d/1WtTtbBR0hlenAGIX_O3Dsoc9qwQjun4GcZOwOEtOQrQ/edit?usp=sharing
That looks like some fun anaerobic cardio.
I would switch out floor press for explosive push ups, unless you have like... 80lb kettlebells at least.
Im about to start lifting (strong lifts 5x5 method), and I havent exercised in probably 6 years.
How important are spotters/personal trainers? Do I need a spotter in order to exercise correctly?
>>37638500
wobbly/10
no glaring errors apart from that collapse into the hole on rep 1.
Tighter, stronger, better, again.
>>37634584
Any home gym people here?
What kind of spec should I be looking at for a home bike machine?
Wanted a treadmill but don't want to fuck my knees up.
What I'm looking at:
18kg flywheel
8 resistance levels
£120
says it can be challenging for athletes. It's just for home cardio (cutting) and military cardio training
>>37642882
Homegym here, never in my life have i needed a spotter.
The only times i failed miserably, i was just starting out so was babyweight.
now i can fail mid rep without issue (granted i do floor press not bench, so that makes it safer).
Pushed my bench up from125x5 to 200x4 without a spotter or a trainer.
Lots of reading and watching videos on form.
A little bit of not being dumb.
All you need, really
>>37642913
>doing aerobic cardio
I use the barbell for cardio, just do complexes with babyweight.
>>37642932
Ok interesting, in that case I will probably use my uni's gym which is free for students (but no spotters). I remember in high school gym class our coach beat the idea into us that spotters are absolutely essential and everyone needs one, but at the same time our coach was kind of a hammer-head.
>>37642880
>That looks like some fun anaerobic cardio.
That's essentially it. I've got some limitations which is why this is my thing for now but I'm really enjoying the noob gains I'm getting from it.
>I would switch out floor press for explosive push ups, unless you have like... 80lb kettlebells at least.
Thanks. That's a great idea.
is it pointless to do cardio on a cut if I'm already lifting 5 days a week?
>>37643012
It's never pointless to do cardio.
>>37643012
No.
Just keep it anaerobic
What can i do to hold my natural test levels high?
I already work out regulary and try to sleep well. And specific thing i could add to my diet? Any supplements (i heard zinc is great) or is this just gypsy muscle magic?
>>37643187
That's such a small thing to worry about unless you naturally have low as shit testosterone.
>>37639575
I said I'm eating 2k in the first post
>>37642809
Whenever the temperature is above 70. Who gives a shit, anyways? I've been running for 12 years, and I feel a lot more comfortable running without a shirt.
>>37643236
Okay. How would
I know if i have low levels? I often feel lazy and i generaly have low self-esteem but on the other hand i got a full beard and chest hair, could it be something psychological?
>>37643296
Get a blood test.
>>37642945
man, I lift and then do cardio. I can't do the same split twice in one day with different weights lol
>>37641862
Thanks dude, I'll try it. I'm glad you're making it.
>>37634584
What are some good oblique exercises? The one you hold a dumb go up and down makes my back feel weird
Is 1kg(2.2 lbs) of muscle too much fat loss per week whilst cutting?
>>37643896
Landmine 180s. The external obliques rotate the column to the opposite side (right rotates you to left). Go off that idea.
