/fit/ - Fitness, Health, and Feels

>>82078

168 pounds then.

Sorry for being British.

>>82079

I do doubt that you ate 2k kcal in one meal, potatoes don't have nearly that many calories.

>according to different links I should therefore be getting around 160g of protein a day and aim for 1848 calories to lose fat

No, they say how little you should be eating to lose mass, not just fat.

You should just eat at a maintenance level, lift and do cardio to reduce fat percentage. Do that and start a clean bulk when you're satisfied with your bf%.

If you're having trouble with protein intake, try doing GOMAD.

>>82080

Here's my guess: that the energy reading for nutrition information (e.g. 500kg/128kcal) isn't counted the way I think it is. I just added those kcal numbers to the final calorie count for the meal because somewhere online said 1kcal is one "food calorie". I'm a fucking retard when it comes to this stuff, should these figures be ignored and I should really only count protein/fat/carbs?

>>82082

Fats are good for you at some point, count your carbs and protein, 1g of Protein per pound of lean mass, so as you already stated, yours is very good, do your cardio and go lift, eat more in lifting days to get most of the workout and keep a decent amount of carbs in cardio/rest days normal levels are ok, no need to up them if you're getting sufficiently we already have a QTDDTOT tho. Now go lift some heavy shit, and good luck mate

>>82084

Missed the already existing thread, my bad.

Probably because I fucking misspelt QTDDTOT when searching.

So only count carbs and protein? That leaves it way too low though, and I'm not underweight by any means.

1g of protein per pound of lean mass? That makes more sense.

>>82082

This is why I don't bother counting calories, I hate math and it fuck my whole life up.

>>82089

I bet banks and cashiers love you.

Anyone have a good guide to swimming training?

>>82079

>pounds

That's not much better, use kg like the civilized people.

>>82084

The other thread is alredy pretty big, nothing wrong with a new one.

>>82085

Count everything.

Try this, find your Total Daily Energy Expenditure, the amount of calories you need to eat to maintain weight, then find out how much protein you need to eat and eat in a way that you meet your protein needs without going over your TDEE.

>>82085

The other OP actually forgot to put QTDDTOT in the OP post at all, so I don't blame you.

Questions regarding deadlifts;

Do I seriously need to drag the bar across my shins? Every time I try to do this, the bar either;

-bangs off my shins

-has to roll over my knees going up/down, which seems unnatural

Can't I pull the bar while leaving just a tiny space between the bar and my legs?

>>82553

Nope. But you will fuck your health if you bulk like a madman, stick with milk and don't go /powerlifting/ aka /fatfuck/ too soon

>>82707

>Do I seriously need to drag the bar across my shins?

Yes you need, to get one rep you need to lock the bar and then controlled put it down, search about the Sumo Deadlift, it seems you're either too tall or fucked up at some aspect, sumo deads are great as I reckon for that aspect I can be totally wrong tho, so wait for other /fit/zen to hear a second opinion

>>82708

>too tall

Fucking hues, like there's such a thing.

>>82707

I don't see why they should hit your shins, i never do it when i deadlift, in fact i think not sure that you're doing it wrong, in a potentionally dangerous way, i mean you should "straighten" your legs as you go up and that would keep your shins out of the way.

>>82082

1 kcal = 1000 calories = 1 Calorie = 1 'nutritional calorie'

If the 'c' in calorie is capitalized, its a kilocalorie. It's stupid I know, but us burgers like to be different when it comes to units of measurement.

Does anyone have experience buying ephedrine in the uk, i have heard that its possible to buy from Canadian online pharmacy but was not able to find any thing

>>82759

You can probably find some online steroid sites that sell it.

>posted in the wrong thread

Anyway

>M/W/F - Starting Strength

>T/T/S - Convict Conditioning + light yoga

Will bodyweight on rest days affect my lifts?

>>82708

>>82731

>>82753

Thanks for the replies. I usually just do sumo lifts, because they're easier for and I picked up on them faster.

I'm just practicing form with just the bar on regular deadlifts right now. I did 225 easy, but I don't think my form is 100% correct and don't want to snap my shit up. I seriously do like 50 reps of just deadlifting the bar for form.

I'm about to begin Stronglifts 5x5, and the sticky led me to believe that I won't make gains without consuming more calories than I expend.

I'm trying to make my diet nutritious and wholesome, but I can't squeeze in enough calories. I was considering having some less healthy food, just to close the gap and give me more calories, but I'm worried that would defeat the purpose of my healthy diet in terms of nutrition and subsequent gains.

What do you think?

How do you know when to stop doing cardio? I'm about to reach a 19% fat ratio.

>>82778

Sumo deadlifts are just shitty squats.

/fit/ I need help. In my heavier lifts (squats and deadlifts) I occasionally end up farting. Today wasn't so bad since the music in the gym was so loud nobody noticed, but how do I go about not fuarrking farting when lifting big? It could potentially be embarrassing.

>>82782

As long as you're getting enough protein and sticking to the exercises three times a week as in the program, eating below basal metabolic rate ought to cut fat not muscle - you probably will build muscle too but possibly at a slightly reduced rate compared to if you eat big to get big. I'm still fairly new to /fit/ and lifting so do some more research but this is how I understand it

Maybe throw in some extra peanut butter or similar calorie-dense food that has good macros, but don't stuff your face with sugar or other bad shit.

>>82782

eat a shitload of protein and the bare minimum amount of carbs and you can eat below 2000 calories to make gains while losing fat.

>>82797

Fart first

>>82791

Depends on your goals and training. At 19% bodyfat I can't think of many reasons to stop doing cardio.

>>82782

Add extra peanut butter or fatty meat.

>>82774

Likely not, but they won't really help you either.

>>82553

This isn't an answer to your question but I used to boil two blocks of ramen, drain the water, then fry them in a greased pan with four eggs and the spice packets. It helped me gain a decent amount of weight and I liked the taste.

Question: What happened to the sticky for the infinity switch? I saw the sticky disappear and traffic here picked up a bit.

>>82837

infinitynever failed and the entire thing was scrapped.

Hey guys, how does one go about training agility? My lifts are coming along nicely and I'm almost at the 20:00 minute mark for a 3 mile run, but I have no idea what a good training regimen looks like for agility. Does anyone know a good book that explains it, like Rippetoe did for strength? Starting Agility?

>>83189

It was in the sticky http://www.exrx.net/ExInfo/Sprint.html

Recently noticed I have an Aldi somewhat close to where I live. Do you guys have any suggestions on what I should pick up?

>>83191

There should be a squat-deadlift spectrum.

It could go like this: front squats - back squats - hack squats - low hip sumo deadlifts - normal hip conventional deadlifts.

Also, I'm currently doing hack squats instead of zerchers.

>>83195

Take out hack squats and break up back squats into low bar and high bar

>>83189

http://www.brianmac.co.uk/plymo.htm

This is just a little insight but plyometrics, sprints and endurance training should should be your main components of agility Training

>>83194

A better neighbourhood.

>>83245

Glute Bridges, and lots of cardio. These damn glutes, I'm mirin

>>83245

sauce?

>>83256

No idea, I found that pic on /fit/ ages ago, reverse it

>>83247

Will do, thanks lad

>>83257

https://twitter.com/lizhuff88

>>82075

Brehs… I have no idea what to even believe anymore regarding protein. The few scientific studies put forth were for average Joes or people doing weight training but they were vague and unclear about the routine/type of weight training. I have gotten so many conflicting answers. I stand at 210 lbs and 6' about. I average 130-150 grams a day. Lifts are 320 bench, 430 squat. Deadlift unknown. BREHS WHAT IS THE TRUTH I AM LOST AND CONFUSED.

Alright /fit/, how do I go about finding out my lean body mass and body fat percentage? The scales at my gym are telling me I'm 20% bf but I don't think that's right - am I being jewed? Are there some special scales I can buy that give an accurate result? Will the scales at my gym tell me a value that's higher than it should be if I've drunk ~1.5 litres of water during my workout?

>>83384

The most common answer is 0.8-1g per lb of lean body mass with an absolute minimum of 1g per kg of lean body mass. That's what seems to work the best in most situations. You can take more if you want but your body might not need more. Specifically though, I'd guess it depends on each person individually so you need to go experiment and find what works best for you.

Gonna start lifting with a buddy who is around 300lbs. What should I do differently with him than I do with other beginners?

>>83195

What about what you said on the Squat Thread

>Deeper than the depth of hell

>Heavier than the feels we carry on our shoulders

>More explosive than every Michael Bay movie ever made

>And remember to use HIP DRAAAHVE

My farts smell awful

And now, don't get me wrong all farts smell awful, but recently, probably a month after I started hitting the gym and changing my diet, me farts smell awful more than usual, and there's no variety, it's the same uniform and awful smell with the same texture and length

Could these awful and robotic farts be related to the increased consumption of eggs on my part?

>>83389

http://scoobysworkshop.com/body-fat-calculator/

>>83561

Most likely

>>83384

if you get protein farts really once you get them you'll know what I'm talking about you're taking in too much, this is the only thing I actually trust

>>83571

Words of wisdom germany

>>83571

>protein farts

Germany, I am the dude from >>83561

So is the culprit excessive protein or eggs, as far as I know eggs have a tendency to make your farts smell awful without you getting excessive protein

It's worth mentioning that I probably am not getting my 150 grams of protein a day

Pls critique my form:

https://www.youtube.com/watch?v=qq_Ha-eTfXQ

https://www.youtube.com/watch?v=im7Sc8CfrLE

>>83619

Solid form on the OHP, but why the fuck are you wearing a belt doing fucking OHP?

As for deadlift, I think you could go a little lower and use more legs. Also, why in the name of fuck do you use a fucking belt for 3pl8?

>>83619

I use it because Rippetoe says you should on heavy sets for OHP.

https://www.youtube.com/watch?v=CnBmiBqp-AI

Mehdi also states that a belt can allow you to lift more weight during OHP if used correctly:

http://stronglifts.com/overhead-press/

Yeah, I've noticed in the vid I round by back, and probably don't load my hamstrings properly, plus it was most likely too heavy, as you can see how fast it does down, not properly controlled. I use a belt during my worksets. (I'm doing SS) Alan Thrall and Greg Nukols both encourage belt usage during heavy worksets:

https://www.youtube.com/watch?v=-I9LIsIpsQE

http://www.strengtheory.com/the-belt-bible/

>>83631

>>83640

fuck replied to wrong post

>>83640

>plus it was most likely too heavy, as you can see how fast it does down, not properly controlled.

Just how gay are you?

>>83645

yeah ok it was way too fucking heavy and I rounded like a scared cat, and basically dropped it on the way down.

And I'm posting on /fit/ so that should answer your question for you.

https://www.youtube.com/watch?v=54CkdT5QznQ

>>83245

She's got 60 STDs: http://twitpic.com/60stds

>>83616

>>83571

>>83561

Yeah it's probably just the eggs and not excessive protein. I ate four eggs the other day after not eating them for months, and my farts were apocalyptic. Four eggs is fuck-all for protein compared to my usual diet.

>>83717

If you take roids and go out for a decent amount of time the effects like balls shrinking go away I don't know about gyno and you can keep your gains if working hard I guessdon't use roids burguerthey're evil

>>83719

What's evil about them besides the moral high ground bullshit around here? Serious question cause I don't know shit.

>>83720

It's just a slippery slope, the effects are extreme and you may not want to stop. You might think that the positives outweigh the negatives.

TL;DR: roid on a clear mind.

>>83720

You need to enjoy the lifting ride, seriously, if you're lifting at least 4 years with a solid base you could use it with maximum results, if you're a newbie and don't know what you're doing in the overall you will fuck up badly, then you will go back, shrink down and take a new cycle to do everything again, your real gains don't go away that easily and you learn how to lift properly through time, we don't hate roids precisely, we just know that being natty as a beginner is better until you reach your limit.

>>83722

I'm a recovering fatty and I want to fill out the loose skin with muscle faster so I don't lose any more of my life to appearance-related social anxiety. I'd only be doing it long enough to make some visible gains and minimize the grossness when I take my shirt off. I don't want to be some Mr Universe freak or anything so I don't think I'd go that far or get addicted to the gains.

>>83724

I recommend doing a few months of lifting at least, then you can hook up on the roid train and give up on your natty card. Seriously

>>83725

Lifting is how I lost the weight so I've already got past noob gains.

>>83725

This, you won't really help your social situation by taking shortcuts.

Discipline goes a long, long way and if you can't get strong/good looking without roids, you're not going to get anything good out of them anyway.

>>83727

I guess "social anxiety" was the wrong words. I'm fine at socializing but I'm hesitant to get into any situation where I'd be wearing revealing clothing, or naked. Before it was because of fatness and now it's because of deflated balloon syndrome. This has resulted in me blueballing myself many times because I cannot see a woman ever reacting to my body in a positive way once we get in the bedroom. As such, I'm still a virgin and quickly approaching wizardry.

Please don't misinterpret this as "lifting for women," I'm not. I know several woman who I could probably get with pretty easily so it's not a matter of attracting them. But I want to be able to have the confidence in my appearance to take the final steps, remove my clothing without laughter or disgust, and fuck them.

Quick question, I sadly stalled on my bench fucking 1pl8 and I'm trying to build it up again with more volume yes I'm eating, soon my fucking overhead press will catch up with my bench ;_; big arms sucks, so there's the problem, when benching you should touch and go or pause at the bottom for a short period of time? I don't care too much about chest development tho, raw strength sounds more interesting.

>>83731

Pausing at the bottom will develop your chest since it increases the time under tension on your chest.

Personally I 5x5 touch and go and spend an additional day pause benching 6x4 two days later for the same weight.

>>83732

Thanks burguer.

>>83195

>>83203

>I think I'm the only one doing zercher squats in this board nowfeelsbad

how can i do squads without fucking up my knees? i can't go as low as i need because my knees can't handle it

>>83511

I started lifting at 380, down to 300 now

Everything is pretty much the same as a normal person just go easy on his joints and don't expect any range of motion at the start.

>>83734

same burger, i zercher but off a rack with the bar right above my knee

>>83741

squatting with proper form should never cause pain your joints. if you have stiff knees you need to stretch them more. knees should point the same direction as feet and should never buckle in.

>>83744

Just a little doubt, Do you think doing the Zercher like the guy does in the video below can avoid the so dangerous bicep tear like everyone says I will suffer in the future?

>https://www.youtube.com/watch?v=U2OKweR-N-g

I'm not trying to put a fuckton of weight on my arms and try a 1rm tho, I'm at 2pl8s by now and I will go to back squats soon but I like this variation a lot, keeps my back safe from pressure and I'm noticing some core development

Is there any hope for people who have been lifting for a long time but never learned proper form?

I play on a club sport in uni and we have team lifts. The dyels are all easy to deal with but the "big guys" are all too worked up about how much better they are than the newbies, and spend the whole time 1/2 repping too much weight with shit form.

Is their a way to get through to them, or should I just accept that they wont particpate in the flight plan.

>>83746

Putting the bar on the crook of your elbows keeps you from curling it.

>>83752

Bad habits need to be stopped early. For the guys with years lifting its all ego until they get hurt.

>>83746

There's still pressure on your back, the cinetic chain passes through it, i personally don't think zerchers are a good idea, but that's just me.

>>82089

>This is why I don't bother counting calories, I hate math and it fuck my whole life up.

It's pretty easy to just eyeball once you get a routine diet set and are already familiar with how many calories are in your regular portions. I'm pretty bad at maths as well, so I just changed what I ate to more easily approximated numbers. That means more simple foods, and less eating out or multi-ingredient cooked meals. Baked fish filets, Boiled Eggs, Fresh Fruit, Steamed Vegetables… pre-packaged food with the serving info/nutritional info right on the label also helps if I want something a bit more complex, but it leaves less room for actual food.

I end up keeping a running tally in my head of the simple foods without even really realizing it, and then only have to log the outliers.

>>83752

Only if they want to. The only way those types of guys will even give you their time of day is if you lift quite a bit more than them, and with proper form.

Hey guys, before lifting I had more control over my left side muscles not that my right side is spasming involuntarily which had me able to raise my left eyebrow (I can either raise my left brow or both of my brows, can't raise my right brow), my smiles are slightly tilted to the left, and usually when smiling my left side is the one moving, and my neck muscles, when I contract them while shouting or struggling to reach the gomad look, it's the left side of my neck going mad

Now, after a couple of months lifting, I ended up with the ability to twitch a muscle on the left side of my back (completely voluntarily) and holding it up, which raises my shoulder, gets my elbow slightly pointing out and gives my traps more volume, I assume it's the muscle in my left shoulder blade, which also gets more visible when I move that muscle

Can't do that with my right side

It's worth mentioning that my right hand is the dominant hand

What do you think?

>>83961

You're either fucked up like Frankenstein or you've suffered some brain damage I don't know how to spell or say it in english, it's like a vascular failure and your brain stops to function properly for a short period of time and a side of your body gets damaged and paralysed in the process

>>83969

Dude, my brain is functioning and I don't suffer from paralysis

I can control my right body parts, I can control it just fine, writing, drawing, running, all sorts of activities

I just can't get a hold of some of the fine small muscles, the right side of my face looks normal as well

As for the muscle in my back, I couldn't do such move a month ago

>>83971

>>83961

>inb4 Bell's Palsy

It is not, I checked, its permanent as well

>>83973

Fuck, maybe it is, I can close my eyes and do some expressions with the right part of my face though

And it would not explain neck and back muscles

>>83961

There's nothing all that unusual about that, nor does it seem like a problem.

>>84025

Yeah, asked a doc friend of mine, told me its normal, only thing I will be messing is making the muscles on the right side of my body move up and down enlarging my Traps ; _ ;

Should I use an EZ bar or a straight bar for curls?

I already do pullups, I just wanted more isolation work

>>84045

You can use both as I reckon, I recommend trying for yourself and see if you can squeeze a good pump out of both. Concentration curls are better tho, and the Ez Bar is goat for Skullcrushers

>>84051

Thanks man, gonna get an EZ bar.

As a dude who wants to go military, I've never been particularly at push ups, though it's partly due to form. I weigh in at approx 250lbs and don't have much arm strength. To get better at push ups, do I need to lose weight to give my arms less to lift, or bring my arms to lift my fat ass. And if it's getting bigger arms, what exercises would be good for strength for this purpose.

T-thanks.

>M/23/5'7"

>SW: 238.8 lbs (10/22/15)

>CW: 207.0 lbs (1/22/15)

>GW: ~170 lbs @ ~12% bodyfat

So, my question is just whether my plan sounds good or if you'd recommend something different:

My current plan is to continue my cut until I'm down to about 170 lbs, then check my bodyfat % and see where I'm at, and then I'll probably need to keep cutting until I reach around 12%. After that I'd eat at maintenance for two weeks to give my body time to adjust before bulking for a little while to help replenish any muscle mass I lost during the cut and improve my figure. I hear some people do a few cycles between bulking and cutting as they reach the end.

>>84062

I had the push up problem too - arms weren't used to exercising like that plus the fact I was heavier. You could just do both, lose weight and exercise. I'd suggest just general lifting - bench press and barbells. It'd gradually get you used to pushing heavier and heavier weights.

Im heading to the gym in an hour, i found some bulking powder thats ~2 years old and tastes a bit weird. Tastes sugary as fuck and chalky. Have i mixed it wrong or am i eating mold?

I'm going to be building a home gym and this is the equipment I was looking at. You guys see anything wrong with it?

Power Rack: http://www.amazon.com/Powerline-PPR200X-PowerLine-Power-Rack/dp/B000VLRVSC/

Bench: http://www.amazon.com/Rep-Rated-Weight-Bench-Lifting/dp/B00NLPZGU0/

Bar: http://www.amazon.com/Barbell-Weight-Lifting-2-Inch-Olympic/dp/B006R4EOXM

Weights: http://www.amazon.com/Ader-Black-Olympic-Plate-Piece/dp/B00BYPADHK/

Also, I've never lifted before if that matters.

>>84068

It says that the shipping weight of the rack is 40lbs? Im pretty sure thats an error but id check it out. If its actually that light its going to need to be properly secured to the floor.

Other than that it looks alright.

>>84066

Gonna die or shit yourself for two weeks. probably nothing, just mixed wrong.

>>84063

Looks solid, post some photos of before and after when you achieve your goal tho.

>>84073

I think it ships in multiple boxes and 40lbs happens to be the heaviest one. It says its about 130lbs in the description.

>>84068

If you have never lifted, why don't you go to a gym? You are spending over 1000$ on equipment.

>>84122

There isn't a gym in a reasonable distance to me, that has all of this equipment, and I just don't have enough time everyday to drive further away.

So I want to add some hours to my day and I figure changing my sleeping habits. Can I effectively only get six hours of sleep?

>>84135

You can adapt to it I guess, but you will need a better quality of nutrition and sleep to get over the lack of consistency.

How do you prevent or deal with shin splints?

I think my left and right arms are different sizes, and I can't bench for shit using a regular bench, usually 6 reps of 145 or so despite squat being 8 reps 255, deadlift 8 reps 285.

Is there a way to get a better chest/arms other than benching? I've heard OHP can help but does that really make up for it?

>>84135

That's the bare minimun, you should try to get 8 or 9, take time from somewhere else.

>>84157

Use dumbbells, that'll help balance you out, basically the same exercise you do with the barbell bench press, ohp, rows but with dumbbells.

>>84163

Thank you, Iberian friend

>>84135

Some people can exist on 3-4 hours sleep but if you havent by now you dont have the genes for it. You will carry a deficit if you get less than you are used to. Its not really something you can train but you could try a nap in the day.

I generally get 5-6 hours a night but catch up on the bus. Havent really heard of people successfully reducing their sleep levels without needing a catch up day.

Ey /fit/,

I supposedly need 85-127.5 grams of protein a day (1-1.5 grams of protein per kilogram of bodyweight respectively) and after starting to lift, I changed my diet dramatically, talk about turning everything I eat into protein

and even though I have noticed that my bf% dropped and I made some minor gainz over the course of the past 2 months, I haven't lost a kilogram of weight, not a single kilogram

If I am correct, that means I have eaten more (or consumed more calories) ever since I started lifting!

This sucks, I have been cutting around the corners replacing everything I can, I have spent a month without eating the amount of bread a regular person eats a day, I have cutten the fats, the sweets and candies dramatically, and yet I have consumed more!

I haven't even been able to fulfil the recommended amount of protein (127.5 grams) and I can't find anything else to remove unless I skip the whole milk, egg yolk and go full keto all together!

Where have I been going wrong

I need to lose weight, and due to living conditions my diet isn't really in my control.

I already EC stack when I need focus and energy because I can't afford the adderall I'm supposed to be on, but it's sort of a day by day thing if I take it at all. Is there a good reason one should only slowly ramp up the dosage as per >>2446 , or if I'm already used to taking 25mg in a day can I just make it a daily thing and go up from there?

I practice a striking and a grappling martial art 5-6 times a week. What would a lifting schedule look like that would benefit both arts?

>>84355

Nothing really different from any other barbell strength training schedule, but I would add some grip training like towel pull ups. You'll probably need more core strength too, so squat low bar. Every thing else would look like a regular 5x5.

>>84307

>>84309

>building muscle while loosing fat

Fuck me if my knowledge is outdated but isn't that pracitcally impossible? You can either eat at a surplus and gain mass, muscle and fat alike, or eat at a deficit and loose mass, also muscle and fat alike, the only way I can see this work would be excessiv cardio to instantly loose fat and eating at minimum surplus in order to gain as little fat as possible. Ofcourse the amount of fat and muscle you gain or loose depends on the calorie intake and the training, but still you won't loose fat while gaining muscle. Anways, your bodyweight can alternate due to water and carb intake so don't focus on it too much, also what do you use to measure your bf%?

>>84416

I used that "Marine body fat calculator" or whatever, I used it once but stopped

The reason I assumed my bf% dropped was visual

Everyone noticed I lost weight, some say I have thinner face now

I also have more muscle definition, I can left more since I started, I also look slimmer

I noticed that I can now see my ribcage, that wasn't possible before, I could also notice that I got I don't have the same amount of fat over my body in general

I started at skinny fat though

Height:184cm

Weight:85Kgs more or less

>>84420

How long have you been training? Strength and mass do not necessarily go hand in hand, also changing your diet and cutting out carbs does alter your apperance as it influences how much water your body, and as far as I remember also fat, tissue binds. Since you most certainly gained some muscle aswell this could explain the visual changes, and as I said, your body weight alternates naturally due to water and carb intake so keep that in mind.

>>84416

>>building muscle while loosing fat

>Fuck me if my knowledge is outdated but isn't that practically impossible?

I've never heard that opinion before. So, I doubt it.

>>84467

I doubt that gaining muscle while losing fat is impossible, to clarify.

>>84429

I have been training for since 21st November 2015

so I guess about 2 months as I skipped couple of times due to exams at school

And indeed it could be water, I used to sweat like I was doing heavy cardio at first, not so much now

A question please, /fit/

Due to some circumstances, I will probably end up going to the Gym first thing in the morning, I am talking about waking up, changing and going to the gym, so I will end up skipping breakfast and probably eat something sugary and calorie dense like a small chocolate/power bar a little less that 200 KCalories which gives me a decent boost, as I have a high bf% that shouldn't be much of a problem

I tried that today and I sucked, training was awful and I was fatigued after warming up, the power bar mostly started my engine without giving me much fuel

There was that South Africa anon who mentioned the EC Stack in the info image thread

The one with Caffeine and Ephedrine, should I use that while consuming less calories to get the most of the workouts and better gainz I should mention I want to get gainz, and get bigger muscle, while losing fat…I am greedy, sorry

Or will that stack give me cancer or something?

Or could I just use a caffeine tablet or something before my workout instead of drinking coffee 200mg of caffeine/tablet

>>84416

Eat at a maintenance while lifting, no carbs when you don't need them, scooby has an article about that, can't find it though.

>>84469

I'd recommend not lifting in the morning, at the earliest a couple of hours after a good breakfast.

>>82075

In that /fit/ food pic there are brown shelled eggs and it's labeled "whole" eggs.

Are the white master eggs I buy fine?

>>84416

>>84488

http://scoobysworkshop.com/gain-muscle-lose-fat/

>>84549

Are you counting calories? All the exercise in the world won't work if your diet is still shit. I do muay thai 4 times a week and Sambo twice a week. It's pretty intense cardio, but my penchant towards fast food prevents me from losing adequate weight. fucking why does fast food have to be so damn convenient and why am I so lazy. I need to buy some staple foods.

>>84549

Its very simple, there are no exceptions

If you take in less calories than you use you will lose weight. If you arent losing weight you must not be eating correctly. Find out how many calories you need to lose as much as you want and stick to it.

This isnt opinion its billy basic physics.

Is it normal to have your lifts stagnate or even degrade during a cut?

>>84570

Obviously.

>>84490

sure

Im a smoker and feel compelled to do some cardio when im at the gym. However im pushing my workout over 90 minutes with this.

How much effect does 20-30 minutes of cardio have on someone who smokes ~12 fags a day.

>>84615

>I'm a smoker

Quit?

>>84617

Its one of the few things in life i enjoy, doubt i have the willpower without something else to enjoy.

>>84557

This whole 'a calorie is a calorie' thing is a myth. Obviously your body handles different nutrients differently. It handles fats different to protein different from carbs. Otherwise it wouldn't make sense that you lose weight from just eating fat or protein. Eating the right type of foods is more important than measuring calories. And going on a calorie deficit diet and being hungry all the time is not an effective method of weight loss.

>>84549

You have to do a disproportionate amount of exercise in relation to the food you eat to lose weight. For example 6 miles running to burn off a chessburger or whatever . What are you eating? Try cutting sugar/refined grains and processed foods and more organic and fibrous veggies, meats and saturated fats.

>>84618

Enjoy lifting - I quit drinking a week and a half before I first started doing weights at the gym and I haven't looked back.

>>84468

>>84467

>>84416

Building muscle while losing fat is possible if you are very overweight or very untrained.

>>84619

Wrong, a calorie is a calorie.

>it wouldn't make sense that you lose weight from just eating fat or protein

Again wrong. The whole reason most people can lose weight just by cutting carbs is because when you do, its hard to get too many calories. Try to eat 2500 calories a day with 600 coming from protein (that's 150g) and the other 1900 coming from fat. Its hard as fuck.

Is the "eating well and exercising will make your dick longer" meme actually true? It sounds completely made-up.

>>84626

Try eating 100% protein as much as you want and let me know how it works out.

>>84649

That's not the issue. The point is, restricting carbs automatically brings down caloric intake. That's one of the main reasons low carb diets work so well. A zillion fucking studies have confirmed this. If you cut carbs drastically and otherwise eat what you want, the vast majority of people will only consume about 1800 Calories a day.

Fat and protein are necessary dietary nutrients. Carbohydrate is not.

>>84648

If you've got a fupa it will certainly seem bigger when the weight comes off.

Has anyone had a bulking drink ruin a workout?

I had it for the first time this morning and had a horrible workout. I could only do 3-4 sets of squats/deads/bench when i usually do 5. Even that seemed to take more effort than normal.

>>84796

Did you make a homemade bulking drink, or was it store bought? If it was store bought it could either be that your body doesn't like the ingredients, or that you drank it too close to your workout

>>84796

Why would you take it pre workout though?

Just drink it after you're done.

>>84802

Perhaps it's more of an energy drink, the ones with caffeine and shit

>>84801

If was store bought

>>84802

Its supposed to be taken pre workout

>>84820

>>84869

That's a pretty shit bulk powder then, combined things are almost never good.

Just get a separate PWO and drink your bulking powder in the evening.

>>84875

What's the point then? i mean, at that point i'd just go IIFYM which is what i do

Does doing keto on a deficit burn fat faster than a normal diet with a deficit?

I twisted my knee out fucking around playing basement hockey last week. What are some exercises I can do to strengthen my knee and help it resist torque?

>>85046

Fat yes, weight no. Keto is very protein sparing. Initially your muscles may go flat from lack of glycogen, but actual muscle tissue is catabolised much much less on keto.

I would argue against refeeds, which are just to restore glycogen for dumb fucks that don't know the difference between glycogen and actual muscle mass.

>>85061

I would do mostly stretchess and maybe use a resistance band or something of that nature. I wouldn't suggest to squat heavy or anything like that until your doctor approves it. One the doctor does approve it, I would stay with very light weight until it's fully healed.

My knees hurt when I'm not squatting.

Seriously. When I go to squat. I start with just the bar, and the first rep hurts like hell. My knees feel all tight and shitty. The next rep hurts less, and by the third or fourth rep the pain is gone. I start throwing some weight on and finish warming up and do my working sets. My knees stay loose and pain free for a few hours, then they start hurting again.

How do I get so they're pain free all the time? I don't even know where to start.

>>85157

Could try stretching, seems like you need to get yourself used to the movement.

How long have you been lifting?

>>85161

A little over a month. What stretches should I do? It feels like something is getting stretched when I do the squat. Whatever tendon or ligament that goes over the front of the knee.

I'm exhausted /fit/.

>did muay thai every day this week

>promised I'd go today

>have Sambo tomorrow which I don't like to miss because only a handful of people in the class

>have Sambo on Saturday as well, and was also invited to a super sekret muay thai lesson thing on that day as well

Is there a good way to combat fatigue or do I really need to implement rest? Sorry for the blogpost.

>>85236

Rest more or drop one of these activities.

>>85236

Sleep bitch, 8 hours at least.

Can I do HIIT by climbing the stairs up and down 2 steps at a time running 5 days a week for sometime before getting into running without much consequences?

>>85333

As far as soft foods go, oatmeal, soups, I guess you could try putting fruit and vegetables in the blender. I did scrambled eggs too when I had mine taken out. Took me about a week before it stopped hurting to eat things like tortilla shells IIRC.

Another question, I do splits, or as you may call them brosplits Forgive me, /fit/

Anyway, no squat tack in me Gym and only a Smith Machine

When I took a look at the alternatives, I found many people telling me not to do Zercher squats including some /fit/izens and found the Hack Squats a form of retarded deadlifts

Can I still incorporate them into my weekly leg day without overloading the muscle and get gainz goblins some say that overloading the muscle is counter active

I regularly do 3*5~10 sets of highbar squats with feet pointed slightly outward and 3*5~10 sets of frontloaded squats with feet pointed straight ahead

Should I add 3*5~10 sets of Hack Squats with feet pointed slightly outward or is it overdoing it?

O should note I also use the leg press machine, a couple of other machines as well and machine for the calves

Should I do what I wrote above, or should I drop a set of each Squat varaiant to get the same usual 6 sets ?

>>85345

> many people telling me not to do Zercher squats

That was one brazillian, egypt.

You're rolling in broscience, nobody can give you exact set/rep advice until you try it for yourself. Personally, I think one squat variation is enough and if you can do more, it means you weren't using enough weight.

>>85345

Egypt I recommend learning how to clean properly and doing front squats, I don't know anything substantial about Hack lifts but they're more quad dominant and I don't know if they work your entire leg like the squat should do, I'm the brazilian guy which regularly preaches about the Zercher Squat here, it's easy to do, helps with your Deadlift a little bit and it helped me a lot, anyway, I suggest trying with lighter weight all these variations, I tried and they're decent alternatives to the back squat. As for your routine, it sounds all right, I suggest the Buff Dudes video about the Hack Squat if you want a simple guide to begin with, you should stick with one variation tho and keep the reps low, working all of them can be counter productive if you aren't exactly performing the same movement pattern each time.

>>85285

>climbing the stairs up and down 2 steps at a time running

That sounds dangerous

>>85333

>>85337

You could buy some protein powder and make some shakes too

>>85345

>I regularly do 3*5~10 sets of highbar squats with feet pointed slightly outward and 3*5~10 sets of frontloaded squats with feet pointed straight ahead

What's the point of doing them with the feet straight?

>>85348

>I think one squat variation is enough and if you can do more, it means you weren't using enough weight. this too

>>85348

>That was one brazillian, egypt.

One Brazilian telling shillin the Zercher squats after you told him about'em, Latvia

This >>85351 Brazilian

>I think one squat variation is enough and if you can do more, it means you weren't using enough weight

If I use more weight, it gets to heavy to get up, so technically I can do 6 sets using the same weight for two reps and increasing (alternating between feet angles each 3 sets, each angle lifts the same weights)

If I add more weight, although it seems more interesting, I am not sure I could left it properly and not fuck up for good, plus the fact that there's no rack

I guess I might try Hack Squats as a variant and try it into my new routine, I was going to change some diet habits and change the entire routine all together

Which brings me to the point, why do you hate splits?and suggest a routine/split routine if possible

Also, could someone answer it once and for all, do Zercher squats fuck your goddamn tendons, and why do they fuck your shit up (if you think so)

>>85389

>That sounds dangerous

Bruh, I live on the fifth (sixth if you count the ground floor) floor, and I had to go up and down those stairs 6 or 7 times a day

I also have long feet, I stopped taking single steps, 2 steps are my regular, it's around 4 stairs when it becomes slightly dangerous

I also regularly go up there running..so?

>What's the point of doing them with the feet straight?

Works the inner part of your quads (inner thigh) better or something

>>85423

DYEL?

Seriously though, consider joining a Gym and working with weights, might want to try SS or SL

>yoga mats

hahahayoga mats

>These Illustrations

They are beautiful as fuark, where did you find them?

>>85425

>Them illustrations

https://archive.is/MHiyf

>join a gym and do SS/SL

I would.

if I didn't have so much going against me just to get there in the first place. my folks bought an exercise bike to work out with, going to the gym would take a 45 minute drive through shitty roads and idiots in traffic

buying or building a weight training set, although feasible, is currently impractical- it's not at a premium per-say, it's just "reserved" because the only place where I got a practical amount of space to do weight training, is in the downstairs bar. even then everything would be fucking in the way because it would take up half the fucking space that's currently left.

maybe I could though. maybe.

right now, I have my workout plans because they're better than doing fucking nothing, because I don't feel like I'm in the best position to do weight training at the moment.

What else would you suggest I find to cushion my knees and feet?

>>85427

>What else would you suggest I find to cushion my knees and feet?

You cushion them with muscles. Muscles you'll get when you start lifting.

>>85421

>Bruh, I live on the fifth (sixth if you count the ground floor) floor, and I had to go up and down those stairs 6 or 7 times a day

Don't they have elevators in egypt? well whatever, guess you can do some good cardio that way, so many times a day though?

>Works the inner part of your quads (inner thigh) better or something

never heard that, might as well be true, but it's more uncomfortable.

>>85423

You wont get very far with that? what are you trying to accomplish?

>>85427

45 min is nothing dude, your routine is prettu shit, if you can't go to a gym you can bitch then look for a decent bodyweight routine.

>per say

>>85470

Actually they have elevators in sandland, my building doesn't have one (it's only obligatory for buildings 7 floors or higher)

Going to try doing HIIT while climbing the stairs and enjoy muh cardio and leg gainz

Why do you guys hate splits/brosplits tho?

>>85502

Because they're optimized for non-natty BBers.

>>85507

Okay, what should I replace them with?

>>85510

Push/pull or upper/lower body splits.

In case you didn't know, brosplits are only a subtype of splits.

>>85512

Sauce on getting my shit together plox, mayn

Am getting lost as fuck here

And bro splits actually gave me gainz .-.

>>85516

SS or SL

Also the sticky

>>85592

Go back to your old routine, and test your strength, that's what I do when I'm off for a week or two because diseases and shit, if your diet was kept normal and high in protein you could be maintaining the mass, not the strength tho.

>>85516

Sounds good, I suggest seeking more exercises and more effective ones if you can tho, you can keep squatting heavy and deadlifting heavy 1 time per week for both.

My knees have always clicked, and they hurt after leg exercises. Should I get this checked out?

>>85600

No

Youll be in snap city in no time

Anyone have tips on OHP?

>>85607

>Learn how to clean

>Do it seated if you want more balance control and ease

>Do back overhead press and dumbbell overhead press to help in the main lift

>Klokov Press to get these Olympic gains going

>Lateral and Frontal Dumbbell raises also help

>>85600

>My knees have always clicked, and they hurt after leg exercises. Should I get this checked out?

Yes, and do your squats, leg presses aren't good enough and they pass a bad feeling.

>>85616

>Lateral and Frontal Dumbbell raises also help

you mean delt raises?

>>85618

No, I really mean frontal and lateral dumbbell raises, they helped a little in my case, I don't do delt raises, so I sincerely don't know if they are more effective or not.

Not /fit related.

I have a legit question about women that I would like to know if possible, maybe from someone experienced with them.

This is the only place I know I can ask and get a truthful and honest answer. no homo

>>85607

Don't get it checked out for free trip on snibsnab egsbress, got it.

Try thinking of yourself as not just pushing the weight up, but applying force downward through your body as well, as an opposite and equal reaction.

>>85617

You're trying to tell me to improve form, yeah? I got this last from doing bodyweight squats standing up and sitting down slowly in a chair.

>>85628

women are fags

>>85628

Where's the question? are you high Venezuela?

Recommend me a routine /fit/

I got convinced that brosplits are the devil but still think that SS or SL suck I honestly got some decent gainz from brosplits

I don't want to go full ottermode, I just don't want to end up a T-Rex because the compound lifts don't really hit many muscles

I am looking to build some convenient strength while still achieving a good looking body

>>85693

He was asking us if he could drop the question or not, he is too damn polite I mean C'MON Venezuela, even Canada is shitposting, and that's fuckin' Canada

>>85628

>asks a question about asking a question but doesnt ask the question he wants an answer to

lol

>>85711

Have a look around country i dont know the flag of, find someone who has the body+strength you want and see if you like their routine.

Id say maintain the big lifts whatever you do. They are popular for a reason

>>85717

Egypt bruh

You colonized or country for decades for fuck's sake mayn!!

we even use fuckin' pounds

our second language is English for a reason

I would even argue we drink more tea than you guys

**definitely more than Scotland*

C'MON

>>85717

Also, muh compound lifts are here to stay

they can take our lives, but they will never take our COMPOUND LIFTS

>>85735

>>85736

>definitely more than Scotland

kek'd hard here

It isn't a fancy routine but it worked for me and now I'm basically doing 3x3/3x5 reps and more weight.

>Bench Press 3x10

>Deadlift 8x1 or 1x5

>Overhead Press 3x8

>Squats 3x8

>Rows 3x8

>Biceps/Triceps Isolations 3x15

>Planks 3xF

You don't exactly need a routine to build a decent body, stick with compounds, they will work almost every important muscle on your body, do your isolations to biceps, triceps, hold your deadlift a few seconds every rep like some guys do here, it builds your back and traps really well, aswell grip strength, Pull-ups and Rows to back and planks/crunches to build more blocky muscles in the abdomen, that's all.

Quick question lads, how much rest should you take between sets?

>>85516

you left rows out, all in all those are pretyy much all the lifts you should do, no pick sets/reps 5x5 3x8 x12 x10 x8…, order and you're done.

I'd recomment starting with bench and then alternating between push/pull, leasing the small isolation lifts for last.

>>85592

sure

>>85624

are they different?

>>85628

just ask marico

>>85711

>still think that SS or SL suck

why?

>Recommend me a routine /fit/

I'm doing candito's 6more like 5 weeks and doing pretty good, so there you go i recommend you that one.

I've also heard pretty good stuff about 5/3/1

you becoming quite the memelord egypt

>>85746

from 1 to 5 minutos or more, it depends on the lift, if your doing heavy squats/deadlifts you'll want to rest for a while 5min+ if you're doing something else at a lower weight you can rest less.

>>85754

Actually, I think that they should include some more isolation for biceps and triceps not to achieve T-Rex mode

I guess I am re-reading the sticky, watching that Alan Thrall video about creating your own program then making some weird mix between all those starter programs plus that Arnold workout mfw Arnold BlackNigger's so called program doesn't include deadlifts on chest and back day till I overhead press my own weight then we could talk again about making a change

Second thing I hold against those programs is that I train twice a week and don't want to drop it to three

Might see some of the subtypes of splits Latvia mentioned before other than brosplits or follow Arnold's splits without actually following the same excercises he did

Fucking faggot Blacknigger doesn't do deadlifts

MUH DIDDYLIFTS

C'MON MAYN!!

Also, last shoulder day I only rested for about 10-15 seconds, why is it bad?

Also, is 4*5 or 4*10 or even 3*F (as long as its not over 10 reps) a bad volume for Diddylifts?Why?

>>85761

Deadlifts are very intense on your central nervous system, so doing a bunch of reps would tire you out and possibly injure you.

>>85762

wait really?

I did 3x8 instead of 5x5 on monday just to see if I could, and got a bad headache later that night. is that why?

For those who do SS or SL

When should you leave'em behind and go for one of the sticky is intermediate programs?

At what weights per lifts?

>>85736

what are pushups?

>>85760

>include some more isolation for biceps and triceps

then include it, nothing wrong with doing some isolation work at the end of the workout to rematar the muscles.

>I train twice a week and don't want to drop it to three

What? i think you meant 4 days, in any case i still recommend Candito's one.

>>85805

When you stall or get tired of them, after a while you should change to a program that bases progress on 1rm %

>>85805

Mehdi suggests you should finish SL and do intermediate programs when you can squat 2-3pl8 for 5x5.

http://stronglifts.com/5x5/#How_long_should_I_do_StrongLifts_52155

>>85811

Goddamn, another Egypt!

I thought I was the only one around here, damn!

Shoo, shoo!

Do you come from /egy/ tho?

>>85815

My bad, I meant 4~5 but mainly 5 times a week

Okay

So basically I used to be physically fit, not muscular but strong with very good cardio, but I shit happened and now I am physically disabled and ended up on a bunch of drugs for reasons. The drugs and inability to run ended up making me gain a lot of weight since I would just sit alone in my room and the only thing I would do besides sleep was eat. I managed to take myself off the the drugs and am trying to get myself into shape so I can feel confident enough to leave my house. Is there any way for someone who is not able to run, swim, or do any exercise involving legs to get /fit/?

Sorry if this is a stupid question or if I am violating some sort of board culture here. I am trying to become a good person again and I don't know what else to do.

>>85857

I just came here to say that I am sorry for you mate, I really am and hope that you get /fit/ again

You have taken the first steps towards becoming a better person

You're gonna make it

We're all gonna make it

nohomo

>>85857

I guess the first thing I would suggest is that when people think of weight loss, they often picture someone vigorously working out. In reality, a majority of weight loss comes from a change in diet. So I would start with diet changes first. Read the sticky and look into calorie counting. As far as exercise, you might be able to do some limited lifting with dumbbells and other arm exercises. Determine what is safe for you to do

>>85693

>>85754

Well the thing is that I was fingering a girl some days ago, she was super crazy wet and told me she came just after 2-3 mins. It sound legit because she was grinding a lot, breathing hard and moaning, but I'm still in doubt about that short amount of time.

Yesterday she came by again and I also ate her out along with fingering. We did it 4 times in separated periods of time and it was the same shit, same reactions and 2-3 mins to orgasm, even though yesterday she was sexually reacting more positively.

Can women really orgasm in that short amount of time? I don't really have much experience since it was pretty much my first time doing it, that's why I have some doubts about it.

>>85884

I think they can, but it seriously depends on your ability levels with your hands and her response to sexual stimulus, or she's faking it really well, don't get upset for not knowing it, womans are crazy most of the time, if you're really curious you should ask her. And for the love of all things heavy and plate shaped, wash your hands like a madman from now ongoodjobtho

>>85884

Makes sense women would be like men, some are fast, some take ages.

Good job getting some vagina /fit/izen

I have a set of small dumbells, adjustable to about 20lbs per dumbell. I'm looking for some things I can do to target my arms and shoulders because pushups, etc. aren't really hitting my biceps. Basically, while planking, my abs are whatever but my biceps and shoulders are fuck this.

So, what exercises can I do with these things? I'm short on available space so the more compact the area required the better.

>>85920

Uh, curls, hammer curls, there's some sort of dumbbells version of the preacher curls if you could

That's all I can think of for dumbbells really

>>85884

Why would you ask the gayest board in 8chan of all places? in any case i'm too virgin to answer your question, but i guess that if you're really good with your fingers it's possible.

>>85920

curls, behind head tricep press don't remember the name but i guess you get what i mean, lateral/front raises.

Why do you hate sit-ups and crunches, I get why crunches are useless you curve your back like a cat on its back and don't get a stronger core, but what do you have against them

>>85928

Bruh, aren't you, like, a homo faggot, Spain?

>>85928

been doing ketosis for a while now with a break every 2 weeks

somehow i still can't lose the fat around my gut

am i doing something wrong?

I've been lifting too, just zero cardio.

Do cravings mean anything? I don't eat a lot of sweets, though I do eat a bit of grains but sometimes I will crave candy.

>>85960

It's normal, most of your fat gets stored around your belly, if you're noticing some drop in BF% then you can keep doing what you're doing and you will be fine. I suggest light fasted cardio to help tho.

>>85964

Completely normal, get some coffee with a few drops of sweetener or fruit a slice of apple or watermelon is awesome to kill sugar cravings and you willl be good.

Nub /fit/izen here.

Are supplements essential for working out, or do you just have better gains using them?

>>85989

Supplements aren't required, but they do help. If you want protein there's plenty of foods that are full of it like eggs. Supplements just expedite the process.

>>85960

How is ketosis going? Ive got a bit of a guy on me and have been thinking about trying this to shift it.

>>86006

>says he's not a homo

>posts a .gif of a twink

Spain this is why your economy is going down the shitter

>>85993

i've noticed that i've been getting a skinnier neck and my jaw is getting more defined

but like i mentioned above, there's still the belly fat

Is there an app or something I could use to time my HIIT intervals

something like Couch To 5K but for HIIT

or even a setting in the Google Clock app or something

How do poorfags reach their daily protein needs for lifting?

Also, is it 1-2 grams per kg of bodyweight or lean bodyweight, I am getting confused

>ex fatty

>weak knee from previous injury, have taken a nasty fall running before and scraped up my face

>usually walk or swim for cardio

>try running today

>coughing up phlem and spitting at the end of (short) workout

>chest is burning

>hurts to breathe

am i going to die?

How do I stop this from happening? I do intense fast walking (it sounds gay but it's helped me take off a lot of pounds) and running hurts everything but my legs.

>>86047

>how do i stop this

Do it more

The first few times someone does any workout properly it will wreck them. Everyone here will have felt their legs the day after squatting for the first time and its shit. Keep doing it though and it goes away pretty quick.

When i did selection for the army i puked at the mile and a half run. Got sub 9 minutes so i wasnt unfit by any stretch.

>>86028

Minimum is 1g per kg, but it helps if you have more, so 1g per lb if you can.

It's per lean bodyweight either way, so work out your body fat % and remove that from your weight.

>>86144

I was the American using about HIIT used a vpn by mistake

I wanted to time my high-intensity and modern-intensity with accuracy, last time I tried doing it with cardio on c25k I ended up either running way more than I am supposed to which got me exhausted earlier or ran less than I should

My left upper body is a fair size bigger than my right despite my workout being balanced. My left ribs stick out more than my right so it might just be the way im built.

Could this be a problem with my posture? Noones going to see me with my top off but id really like to fix it.

>>86121

sedentary normalfags: 1g per kg of lean body mass

lifters: around 2.2-2.5g per kg of lean body mass, which is easier to approximate as 1g per pound

Is it okay to take creatine with caffeine? The sticky and the rest of the internet is giving me conflicting answers.

>>86161

Don't know about apps, but i guess there should be, just look for HIIT in the store i guess, i don't think is that difficult to do in your head though.

>>86168

>My left ribs stick out more than my right

i have that too, it is what it is nigga, perhaps you and i had some problems with posture back when we were growing, but now? nothing can be done about it, no big deal.

>>86245

have you been diagnosed with gyno or are you just so fat you have tits?

>>86248

I haven't been diagnosed, but I'm pretty certain I got it. I'm skinnyfat, but I know people fatter than me with flatter chests. Also my dad has it, so I think I inherited it.

I don't have it that bad. It looks like a I have a pretty built chest when I have a shirt on, but obviously it's a lie, and I want to fix it.

>>86245

not diagnosed but I learn to just embrace it. I have fat around my tits, but worst of all, my chest has a natural breast shape that's very large and pronounced.

>>86231

Is your left/right side uneven too?

>>86245

Unlucky bro

From what i remember there is nothing you can do exercise/diet wise. Surgery might be an option if it bothers you enough.

>>86251

It seems like there's some commercial medication for it, but I don't have the $$$ for that now.

It also looks like the kind of thing that would be unsurprising if it just flat out didn't work. Muh all natural mantit dissolving nutrients.

>>86251

yes

>>86231

Found many apps but ended up just using the clock app and its lap timer, worked like a charm

Also, when I had my first HIIT session, let's just say that my heart was beating more than a white trash stepfather after 2 sets out of 8 and I was doing extremely low intensity rests (1 minute intervals of high intensity with 90 seconds of rest, it should be medium intensity but I made it low, cheated for some extra seconds as well) and damn did it hurt

Is it my heart doing the work and I am approaching uberhuman heart health in a few weeks or is continuing to do HIIT a one way ticket to Heart Attack city?

The training of my choice was the best thing I could find, running up and down the stairs of my building which is about 6 or 7 floors, should I continue doing it this way, should I do 6 sets instead of 8 as an absolute beginner in terms of cardio?

Also, I last time I deadlifted, I deadlifted 125Kgs, starting Candito's 6 week program and it only wants me to Deadlift 105*6 for 2 sets, what to do, brehs?

>>86218

Thanks. Does it matter at all what time of day I take creatine?

>>85516

i usually do, for push/pull days

"push"

>bench 3x5

(hypertrophy 3x8)

>incline dumbell press/fly's (alternating) @ 30° & 60°

>rear delt fly/side raise/front raise

"pull"

>ohp 3x5

(hypertrophy 3x8)

>bent over barbell row

>shrugs

>dumbell row/one arm tbar row (alternating)

>bicep exercise of some sort (alternate barbell/dumbell curl about monthly)

>tricep exercise of some sort (usually overhead tricep extension)

>>86290

no. i put it in with my breakfast smoothie before workout

>>86249

it's probably just bitch tits. build muscle and lose fat first before you consider surgery or something

t. former bitch tit fattie that got rid of them with hard work

Build a thousand bridges and suck one dick: You're not a bridge builder, you're a dick sucker.

While doing HIIT, I encountered 2 problems

1-I ended up going mad doing double the time for high intensity for a complete beginner and sprinting up the stairs, not on some treadmill or flat track it makes it even harder, more exhausting, especially for the quads60 seconds instead of 30 with the same amount of restit's according to a pic in the info images Thread

Should I remain mad till I leave humanity behind and become the ultimate diety of stairs everywhere, or should I calm the fuck down and decrease the intensity of the exercise before I fuck up my cardiovascular system?

Also doing Candito's 6 week program, I have basically upper/lower body splits, so I might end up with three freakin lower body days, doing both squats and deadlifts, how can I make a quad heavy HIIT get along with heavy squatting and deadlifting while not killing all my leg gainz in the process?

Also, I have some more questions

Can I skip a fest day

The program looks like this

A:Lower Body workout

B:Upper Body workout

x:rest day

And it looks like: A B x B A B x x

I already took a rest day and don't want to fall behind, can I skip the first rest day and do A B B A which means repeating today's upper body workout or will I fuck recovery it's basically a low weight workout with Benchpress, OHP, Lat pull down, dumbbells rows and 2 optional exercises

2-I feel exhausted after taking longrests like over 2 minutes and end up sweating more and unable to do my shit, isn't resting that much bad 3-5 minutes

3-I skipped to the so called "Maxing Out" phase week, it wanted me to spend an entire workout doing a single set of 1~4 deadlifts with 127.5 Kilograms, I am already at 125 Kgs and believe I can skip to 135Kgs the next exercise, or at least 135Kgs, what the fuck

C'MON

Also, r8 candito's 6 week program

>>86437

At least 130 goddamn it

If anyone would recommend an actual program that promotes strength and aesthetics, I would be glad, Candito looks like shite tbh One goddamn exercise to workout your pecs, are you serious?shouldn't splits be like, "Back and bench day, arm and shoulders day and leg day" or something

Also, Alan Thrall recommends static stretching before exercise, while the sticky says it should never be done before workout, now what?

Also, Hack Squats are awful, help?

>>86438

SS/SL is a meme for a reason faggo.

If you think you're better than SS/SL then do madcow.

If you've lost your mind, do smolov squatz

If you warm up by doing your core exercises with incrementing weights then you remove the need for pussy stretching beforehand. Eg for diddlylifts I start at 1x5 with 60kg then work up in 20kg always 1x5 until I get to my work weight.

If you don't like hack squats, do normal low bar squats?

>>86461

There's no squat rack in the gym ; - ;

>>86467

Start bugging the shit out of the owner until he gets you some.

About your routine, trust yourself m80. If a program says to do something for 30 seconds and you can do 60 seconds you need to up the difficulty. Your cardiovascular system is unbelieveably complex, it is incredibly rare to push it too far unless you already have a condition. It is designed to not break and improve the more you use it. HIIT is supposed to be hard as fuck, if it isnt you need to up difficulty.

>canditos

There are loads of workouts out there. If this one isnt giving you what you want, pick another one.

I've been doing SS+cardio for the past 2 months (with good results) while eating at a deficit because I'm a fatfuck, my question is did I miss out on the initial phase where all the weights keep going up? or can it still happen after I start my bulk?

>>86518

are you stalled? if not then why bulk? I've been eating maintenance for the past 7 weeks and have seen progression each week.

>>86522

Yes, I've stalled and I'm struggling to finish the sets with the same weights

>>86524

There's a variety of reasons for stalling. Best advice I can give you is to eat well, sleep well, deload and work back up.

>>86262

>my heart was beating more than a white trash stepfather after 2 sets out of 8

Can't say i can picture that

>Candito's 6 week program and it only wants me to Deadlift 105*6 for 2 sets, what to do, brehs?

Do it nigga, shit works

>>86280

Kettlebells were the stuff they used in ancient times before there were dumbbells no reason to use them, unless you are gonna do crossfit, but if that's the case then you should just end it right now.

>>86437

>should I calm the fuck down and decrease the intensity of the exercise before I fuck up my cardiovascular system?

i'd do that, if it's really that bad.

>I might end up with three freakin lower body days

it's always 2

>can I skip the first rest day and do A B B A which means repeating today's upper body workout or will I fuck recovery

skip a day if you want but keep the separation, i mean if you miss monday's workout then do it tuesday and tuesday's do it wednesday then thursday instead of working out take a day off and then continue.

>isn't resting that much bad 3-5 minutes

no, if you need it

>I skipped to the so called "Maxing Out" phase week, it wanted me to spend an entire workout doing a single set of 1~4 deadlifts with 127.5 Kilograms, I am already at 125 Kgs

Nigga he knows what he's doing, you should be in that week yet though, and that's just for measuring progress, i agree that is too little so i add some accesory lifts as filler

>and believe I can skip to 135Kgs the next exercise, or at least 135Kgs, what the fuck

If that's the case then you still have noob gains and you'd be better with ss, but i doubt it

>If anyone would recommend an actual program that promotes strength and aesthetics, I would be glad, Candito looks like shite tbh

don't go full retard, candito's the best there is for intermediate

>One goddamn exercise to workout your pecs, are you serious?

Yes, forget the broslipt mentality, this is heavy lifting

If you don't like it you can do whatever you want, but i honestly don't think you're being fair here.

I'm a complete beginner and I started Scooby's beginner routine. I like GCS and the rotisserie but I keep injuring myself with chin-ups and push-ups. I haven't been able to do more chin-ups than the first day I started (like two weeks later) and I feel a sharp pain in my wrist no matter what form I use with push ups.

In preparation for the intermediate lesson I looted my parents' meager weight collection. Just playing around with it and doing stuff like twenty-ones, I was feeling a much more satisfying burn and was not suffering the usual pains. I felt DOMS for the first time since my first workout. Should I stick with the weights? Is it really a form question or do I keep reinjuring myself?

>>86533

>I forgot to use my fucking pecs, last time I tried.

It's like how you don't squeeze your glutes at the bottom of a squat - you automatically load the muscle but you don't necessarily have to think about using it.

>my wrists keep bending like I was the king of the gym

Try gripping the bar so it's sitting directly over your wrist in your palm instead of the normal hooked grip? i.e. similar to how you'd grip the bar for OHP, I guess - except make damn sure you have a solid grip otherwise you won't have many teeth left.

>My upper body collapses

Deload and work back up to help your core out.

Also think about buying a powerlifting belt if you haven't done so already - a belt that's a constant thickness all the way round so you have something to push against. None of this shit that narrows out at the front.

If I may ask, what are your max lifts and/or what program are you doing, Germany?

For a basic morning no equipment workout routine to begin getting /fit/, doing a full body stretching routine, and then 3 sets of

>squats

>sit ups

>burpees

>push ups

as many times as I can in each set. Are there any other basic at-home exercises I can or should do? I'm going to also start jogging once the weather gets warm. May eventually upgrade to a gym, but can't right now.

Well, I have that minor medical condition called "Trigger Finger" in one of my fingers

One remedy is to keep soaking the finger in warm water, applying some over-the-counter rub antiinflammatory rub or cream and taking some antiinflammatory medicine like ibuprofen

Well that fuck with my recovery and DOMS given that I well take a 400mg tab in the morning and another at night

>>86568

DL: 315 lbs, but will break through 330 very soon.

Squat: 220 lbs (I told you it was sad)

Hack Squat: 265 lbs

BP: 180 lbs

OHP: 110 lbs

Dumbbell Row: No idea. 1RM between 80 and 90 lbs, I think.

>It's like how you don't squeeze your glutes at the bottom of a squat - you automatically load the muscle but you don't necessarily have to think about using it.

I actually managed to not use them. When I did think about using them, I quickly managed to push 10 lbs more, easily.

>Try gripping the bar so it's sitting directly over your wrist in your palm instead of the normal hooked grip?

Uncomfortable as fuck, but I guess I'll have to get used to that.

>Deload and work back up to help your core out.

Already did that once. Took me a long, long time to get back up and the error still persists, but I'll consider it.

>Also think about buying a powerlifting belt if you haven't done so already

Another thing I'll consider. I don't want to be the faggot doing 225 with a powerlifting belt, knee wraps and pussy pads, but if the former helps me learn how to proper valsalva, I think I'll get one.

Thanks, britbong. I appreciate the help.

>>86569

>as many times as I can in each set.

>Are there any other basic at-home exercises I can or should do?

Diamond push-ups. Pullups, if you have a pullup-bar. If you don't, get one, you faggot. Dips. Also, you can try learning a planche. Frog stand destroys delts and traps, if you do it for the first time.

>>86533

>Deadlifts

>Squats

Looks like you need to lower the wheight, once you form is good you can start adding to it.

And rows are great

>>86561

ya nigga, doms are normal, they'll go aways soon.

>>86575

>Well, I have that minor medical condition called "Trigger Finger" in one of my fingers

Can you explain?

>>86576

Imma assume you're doing stronklifts.

Chalk and a powerlifting belt is acceptable. Any other equipment means you're a literal faggot though. But when you get to ~2+ pl8 then it's worth it for the extra support for your back. A decent leather belt shouldn't be storing any elastic energy anyway so it's not cheating either. But as rippletits and mehdi recommend, don't use a belt on warmup sets when you're ramping up the weight but use it when you're doing your work sets.

I use a belt even though I'm only barely doing 100kg 5x5 on squats. At least I'm not one of those dumbasses that use smith machines lmao

Also when I said deload, I only meant like 10-15kg and work back up in your increments of 2.5kg a session (or w/e you do). You don't need to chuck all the weight and start all over again - it'll take you maybe a week or two to get back to what you are now and you'll most likely then be able to lift it, nigger.

Then again if I misinterpreted what you said and it took you a long time to work back up from 15kg below what you're doing now then there's something majorly wrong. Get your form checked out and try again maybe?

How the fuck is your diddlylift that decent but your squats suffering so much? They use practically the same muscles.

>>86533

for the good morning skwaat, if you squat low bar, bury the bar lower on your back and focus on pushing your shoulders into it on the way up.

source: that's how I fixed my form

>>86603

>And rows are great

Once your brain is able to comprehend what lats do, they are indeed very satisfying.

>>86609

>Imma assume you're doing stronklifts.

Actually no, I'm not doing any program. This works surprisingly well sometimes, and it can be a shitload of fun. It is risky, of course.

Thanks for the suggestions! They are much appreciated.

>>86610

I tried using that cue, but I'm somehow allergic to synchronizing my upper and my lower body. Still, it's a good thing to keep in mind. I think that's one of the things that helped me progress so far on the squort.

>>86576

>DL: 315 lbs

I don't know how to help with this one, but I recommend doing more volume with less weight, 10x1 or 15x1 with 20% less or a mix of these, it worked for me, but I'm in 125kg and upping.

>Squat: 220 lbs

My squat is fucked too, but I'm a noob so it isn't too bad, you should correct your form if you have any flaws in it, it will fuck your progress, deload a little and correct any problems, add volume or try some variations if you are up to the idea.

>BP: 180 lbs

OHP: 110 lbs

UP YOUR FUCKING OVERHEAD PRESS, NIGGER. Seriously, I'm at 56kg and I'm doing this shit for 2.5 months, I even got 1pl8 for one rep after my normal set, what the fuck is wrong with your shoulders?

Isolate your shoulders, the same to the pecs with some exercises, dumbbell press in both cases can help, side and frontal rises are good enough to help too, eat more if you're skelly.

>>86617

I don't do any program too, am I doomed to be a failure? ;_;

>>86622

not having a program is fine if you have a purpose and know what you're doing. I'd recommend reading about what goes into programming, so that you can apply the concepts in your training.

also,>>86615

I'd recommend doing some high volume/low weight squats to instill good form into your muscle memory. You might have weak quads as well. When your quads are too weak to complete the squat, your body goes into its strongest position, which means loading the weight on your posterior chain. Front squats or high bar squats will blast your quads. If you want to really isolate your quads, I would recommend the leg press as well.

>>86623

I can't quote because I'm an idiot

>>86615

Hey, it's the German who went to snap city squatting 2pl8 but ended up having a great time anyway, haha Best honeymoon-guy impression I could come up with, sorry.

>>86617

It did yield great results for a while.

>>86622

>I don't know how to help with this one, but I recommend doing more volume with less weight, 10x1 or 15x1 with 20% less or a mix of these, it worked for me, but I'm in 125kg and upping.

Might be worth a try. Today, I couldn't deadlift worth shit. Maybe my back is still destroyed from the rack pulls and my last 330 lbs attempt, maybe I just didn't start easy enough.

>UP YOUR FUCKING OVERHEAD PRESS, NIGGER.

M-muh arms have b-bad leverage, tho

I know, my OHP sucks. And don't worry, I don't actually give a shit about muh leverage.

>Isolate your shoulders,

Good idea. Thought about that too, but I have to find some good exercises first. I'm thinking of Arnold-curls, or whatever they're called.

>the same to the pecs with some exercises, dumbbell press in both cases can help, side and frontal rises are good enough to help too,

Thanks for the suggestions. I can't isolate pecs right now. In fact, can't even do OHP, it turns out, because if the bar so much as touches my chest, it hurts like shit.

>eat more if you're skelly.

I've upped my protein-intake.

>>86623

Also, thanks for your suggestions. Already did read up a lot about programming. As for high-volume squats, I hate them, but I do want to squat moar in the future.

Something in general, to none of you in particular: I did partial-squats today, with something above my 1RM. For one, it really, really ruins my quads. Another reason why I do them is because they help me feel the muscles when they're activated to the max, something low-weight squats don't achieve.

To all of you, thanks for the suggestions so far. I think that's enough responses; not saying this because they aren't appreciated (they are), but because I have a lot to work with now and you have a social life besides the QTDDTOT-thread. Again, thanks, guys!

/fit/, I need your help

On my quest to find a gym that's not for faggots with a proper power rack and an Olympic bar I went to lots of gyms

The only one I found which had a power rack was expensive as fuck Speak of more than triple what I pay a month for my current gym, I am poorfagging hard currently

The other gyms had those racks, not exactly with adjustable safety bars height, but they could do, still expensive 30% more to almost 100% more that what I pay a month

Last gym is a gym owned by the government, it's cheap as hell, has a nice set of dumbbells, an olympic bar, olympic weight plates this is where you could train weightlifting and powerlifting probably but unfortunately, no powerrack

There's that bar holder with adjustable heights that I could use, but if you fall forward, the bar falls on your neck

I resolved to the following given that I am about to start stronklifts

1-Go there and stack some of those boxes over there with a couple of extra 25Kgs plates to make 2 platforms, stand with your stance between them, squat between them so that they are not high enough to stop me form going ass to grass,but high enough that if shit happens I drop the bar on them have them do the job of a proper squat rack

2-if too pussy to squat high bar, just get the bar holders high enough, do front squats with the aforementioned measures to ensure safety and some Romanian deadlifts

Plus this gym allows barefeet master race which is a huge plus

What do you think I should do

Can I also alternate between front squats and highbar/lowbar squats every day on SL?

>>86739

>1-Go there and stack some of those boxes over there with a couple of extra 25Kgs plates to make 2 platforms, stand with your stance between them, squat between them so that they are not high enough to stop me form going ass to grass,but high enough that if shit happens I drop the bar on them have them do the job of a proper squat rack

That's actually a good idea, I suggest trying it for a while, it might work, or learn how to do front squats, these are better if you want safety.

>2-if too pussy to squat high bar, just get the bar holders high enough, do front squats with the aforementioned measures to ensure safety and some Romanian deadlifts

>Plus this gym allows barefeet master race which is a huge plus

Muh nigga, barefeet master race.

>Can I also alternate between front squats and highbar/lowbar squats every day on SL?

Yes, I suggest doing this if you want a good development in your entire leg session and core.

>>86725

>It did yield great results for a while.

Sure if you started at nothing, doing something is better, but at some point you'll have to organize yourself to get shit done, that may be by doing a program from the internet or making your own.

>set goals

>plan accordingly

>do the necessary

>I'm thinking of Arnold-curls, or whatever they're called

Just arnolds, personally i like more the usual dumbbell shoulder press, while sitting.

>because if the bar so much as touches my chest, it hurts like shit.

why? go stretch

>>86739

>The other gyms had those racks, not exactly with adjustable safety bars height, but they could do, still expensive

i'd go with the cheapest one of those

>>86831

Dude, with your height, there's no point to ask

Fockin' manlets mayn, look at yourselfLOOK AT YOURSELF AND WEEP

>tfw 6 feet master race but no gf

>tfw no gf

Bare feet Master racefor no goddamn reason

>>86831

Americans are taller than us brits but im fine being 5'6, most people arent more than a couple inches more than me. Im 70kg too, you are almost the same build as me.

We can make it. Most people have a <200lb bench and thats easily possible at our size. You can be a lot stronger than the average bear.

>>86837

Fuck you egypt

>>86882

Chewing gum will make you hungrier. When you chew something the body thinks its going to eat so it begins the process of digestion.

/fit I stalled on my bench again. Today I was supposed to do 135 3x6. The first set was rough but I got the 6 and it just got progressively worse. 3 weeks ago I failed at 140 and deloaded to 125.

Do I just deload again? Personally I think its psychological. There was a guy hovering around me and I assume hes gonna try to spot me and it puts failure on my mind.

>>86837

>barefeet master racefor no goddman reason

I love that meme kek

>>86886

>Most people have a <200lb bench and thats easily possible at our size. You can be a lot stronger than the average bear.

As a manlet 5'4'' brazilian dwarf I completely agree in that matter, if you're a short guy you will completely crush bench and overhead press because short limbs. Although I have long arms, I'm really good at overhead press, achieved 1pl8 for reps in 2.5 months, sadly my bench is pretty shitty

>>86905

>be 6'2 obese socially autistic white kid

>lose 150 pounds and get swole

Post some pics faggot, I'm curious.

As for your problem, just get over it, you're in a powerlifting gym, where most of the guys don't give a damn about you and they care about their lifts more than their personal lives.

>Sandwich

>421 calories

>12.45g of protein

>Roast Dinner

>2092 calories

>36.1g of protein

Holy shit, how much mayo did you put in there ?

>>86895

You could deload, you could change reps and sets, you could do some accesory lifts, you could look at how much you've been sleeping, at how much and when you eat.

>>86905

Look up frank yang

I check my very lewd twitter timeline in the subway, no fucks given

>>86911

?

Hey /fit/

I'm taking a creatine/beta alanine combo on a cut, is it safe to add a fat burner? or will that be too much?

>>86938

There are several mobile apps for counting calories which have a database for food and their nutrition values. I use myfitnesspal. When cooking just count each individual ingredient

>>86944

Any advice on how to best make a meal plan FOR a diet plan? like, a meal plan specifies X Y Z protein, carbs, fat for a meal, is there a simple way of working it out or do I just have to go through most every healthy option and see what matches closest?

Does anyone else have around a day a month where everything is just ridiculously hard?

Im doing 5x5 and do squats at 80kg but last time i couldnt get past the third set. The time before i managed 7 reps on my fifth set. I have no idea what causes it as my sleep and diet is roughly the same.

am i a girl?

is this my period?

>>86949

That could be a sign of overtraining. What's your weekly routine?

>>86949

I know these days. Might be too much stress, or just the wrong mindset. Or maybe you missed a cue by accident.

>>86949

Rest more between sets?

>>86945

Look up your BMR, choose % macros of that BMR, say you have to eat 2000kcal, and eat at least 100g of proteins, that could be like 500kcal, fill the rest with fat and carbs so a day you know how many grams of protein, fat and carbs you should eat, then choose meals that fill fit those macros.

I'm just starting out with weights. When I do dumbbell flys and other dumbbell chest exercises, I don't feel it at all in my chest. Is that normal, or is my form shitty?

>>87151

That's normal, but I suggest flyes in a machine with a decent weight or reps to see how a chest pump feels if you want.

Here's the thing.

I've been to the gym for the last year (following the plan they'd given me)with no significant gains. Then, since last month, I've been lifting at home with a pair of 10kg dumbbells doing two exercises of each muscle group, as found on that dumbbell excercise website.

Somehow, I've made better gains in the last month at home than the last year at the gym.

Plz explain this to me how that's happened.

Also, is it possible to make good gains while cutting?

>>87180

I can't explain shit without knowing your gym plan given to you and what you're doing with your memebells.

When deadlifting, why do you need to hold the bar with one hand forward and the other backwards?

>>87195

It helps with grip. But a downside is the possibility of uneven gains, so be weary.

>>87195

You don't "need" to do that - in fact, it's better if you do regular hooked grip on both sides since you'll train your grip more. Eventually your hands will just become too sweaty or drop the bar since your grip isn't good enough.

This is when mixed grip shines - if the bar tries to roll out of one hand, it'll roll into the other due to the nature of the grip and you'll be able to lift it easier.

The problem with mixed grip is it can be easy to tear your bicep off on your supinated arm if you don't lock out your arm with your triceps. There are plenty of videos on jewtube of people doing just that.

Also what >>87196 said - switch your mixed grip and supinate your other arm every time you do it.

—

>>87200

Short answer, no.

Long answer, you'll get nowhere without a barbell and compound exercises at a minimum. Read the sticky, hit up starting strength or stronglifts. You won't become YUGE in a day, it'll take many years of dedicated work. As far as core and leg strength goes, you can't beat squats and diddlylifts.

>>87196

>>87201

Ah, alright. Thanks gu-

>>87196

Holy shit a liberian! What's it like over there?

>>87200

The fuck, nigger? I used to do almost two-hundred push-ups daily on top of doing three hours of martial arts a week and my shitty PE classes. It elevated me to "average, but fairly good at push-ups". In a fight between my old self and my current self, I'm sure my current self would win, largely because I actually lift now.

>>87203

Pretty comfy in my room, away from the outside. I'm not Liberian, I'm a burger missionary, I live on a campus full of other missionaries (and native staff).

Whey is really expensive. There's a pretty chill 'strayan family here. Internet is shit as well.

>>87200

>bodyweight

>enough

>acting like some kind of /fit/izen

Read the sticky and get a gym membership, you clown. Do SS or SL.

>>87238

If you want to get stronger, do lower reps with higher weight. Higher reps is good for increasing size, but then strength gains slow.

If you want strength, the weight of your working sets should be near your one rep max. Do something like 3x5 or even 3x3, but hit it hard and keeps things HEAVY

>>87151

You probably just need to use more weight.

>>87182

If you're a fatass on keto

>>87200

As others have said, get to the gym and lift heavy shit if you want to get huge

>>87238

low reps like >>87241 said, i'd add more sets though, do between 1 and 5 reps for 3 to 5 sets

>>87300

Yes, it's normal and why the fuck would it even matter? The rest of your fingers will get them too, maybe even your actual fingers and the middle of the palm.

>>82075

When I eat protein, how long is it "available" in my system to repair muscle? Is it incorrect to consume most of my protein macro earlier in the day and not have nearly as much later?

>>87319

For supplements like whey you're supposed to take it within 30 minutes after a workout. Not sure about regular foods.

Let's talk sexual abstinence and health. Is it healthy or unhealthy to avoid all sexual activity for extended periods of time?

I've been kind of slacking and half-assedly working out the past years, and I want to get my shit together.

However, I'm stiff as a stock, and not in a good way. So the "recommended" exercises is hard for me to even complete because I'm unable to do them properly - even without weights.

Is it just that I am so frigging weak in those muscles, or are there other exercises I should do to become more flexible?

>>87349

you're gonna get horny like a motherfucker at first, really, really horny, to the point where women see that but don't want to fuck you because you seem desperate and needy.

then you're gonna lose interest, in the end jerking off to porn is sufficient to you, although that may become an addiction.

it is also not completely sufficient. after a while (maybe a few years) you want some sexual contact again but you're gonna be so out of your pick up game that you have to fucking relearn to flirt and read signals and all that shit.

>>86938

create a few meals to choose from. just use stuff lika myfitnesspal or yazio.com to count the calories, write that shit down and plan accordingly.

that way you can plan a whole week without having to calculate every tiny bit of ingredient while you're cooking

>>87355

Do some stretches, maybe yoga if you're feeling adventurous aka gay

Even when you're working at a desk or some shit, roll your ankles, stretch your hamstrings and calves, stand up and walk about every so often. Do this over and over until you can move enough to squat/deadlift/row/etc, then hit the barbells.

Google up some stretches if you don't know what to do.

>>87361

The gym I go to, offer some online-classes for free. I guess it's just a video of the group-sessions I can do without being mocked.

It's kind of weird to progress though. Guess it's more of a mental barrier.

>>87357

I wanted to avoid using tumblrisms, but let me put it this way - I'm an asexual. Or at least my libido is almost non-existent. I fap anywhere between once a week to once a month.

When it comes to fap vs nofap, I heard people claim health benefits both ways. I just wanna know where the truth lies.

>>87362

Nobody worth their salt will mock you in a gym. Those that do are asshats hanging around the dumbbell rack and curling and aren't worth your time. If you go and genuinely improve yourself or are trying to, it won't matter if you're a 300lb ball of fat or skellington mode. At the end of it all, you'll be stronk like bull being able to squat and deadlift yuge with built core and stabilizing muscles, and what will the curlbros have? Big biceps.

tl;dr if someone mocks you for trying to better yourself, they deserve a slap with a barbell

>>87369

I meant for group exercises. It's weird enough to do my own shit at the gym, but to follow a guide with many others, and for "pussy" exercises, no thanks.

As for the lifting itself, doing new stuff is always scary. Bad posture, form or what you call it, weak and so on.

I'm lonely and insecure, not really the optimal person to be at the gym.

Maybe consider some personal trainer-lessons, to get some external guidance when I'm doing the lifts. However, a part of me assumes the PT is for grannies and fags who want to socialize rather then work out while they use the machines and shit.

>>87368

asexuality in itself is not a tumblrism. treating it like a gender or sexual orientation however, is.

as to your problem, if i remember my biology classes right, you either fap or your body will simply purge old semen after a few weeks in the form of a wet dream. so fap, nofap, it doesn't really matter. your body constantly produces semen and will purge it after a while because it's too old and no longer needed, no matter if you play with your dick or not.

>>87373

We were all like you at some point. But your assumptions about what happens at a gym is flawed. Most of the time people just do their own thing and don't pay attention to others unless they're mirin.

Usually people will help you out if you ask them to check your form or help you out with a lift. Do your research on how to perform the lift beforehand so you're not a complete noob of course but ask people for help if you wish. Nobody will mock you for only squatting the bar at first because that's something we all did when we started out. I still squat the empty bar as the first part of my squat warmup

Picture a massive spotlight beaming down on your head while all around you there are people. You'd feel really self-conscious, right? You'd assume everyone is staring at you and being judgemental. As soon as you realize that everybody has a spotlight beaming down on them then you realize everyone is too busy worrying about their own dumb asses to bother with anyone else.

So overall tl;dr ask for help from people in your gym if you need it, ask them to help you with your form or how to perform a specific lift if you're not entirely sure how to apply what you read online to the real world

I am still really new to all this, so I have what is probably a very silly question. When should I schedule cardio? My exercise days are M/W/F/S. Should I do cardio on an exercise day? How often per week? I plan on jogging for my cardio, is that a good idea for a 300 lb fatass like me? (I plan on using one of the walk-jog-walk cycles from the sticky)

thanks.

Do any of you guys get massages?

Ive started getting a sharp pain in my back due to being in a somewhat odd position for prolonged periods. I go to college for adults with people who want to be physios and one of them said a massage could really help. I think id be uncomfortable with someone touching me that much though. Might also be fun to have a qt put her hands all over me.

>>87374

This is right and also so fucking annoying, Nofap is a surefire way to frustrate yourself then wake up one morning cold, sticky and pissed off. I fap once a month to prevent this and it seems to work.

>>87401

Theres not really a bad time for cardio, i do 20 minutes of cardio after squats and before bench. As you are starting out the most important thing is to find a time you will actually do and stick to. Most people give up fairly soon so do what you can to avoid that fate. Running may not be the best idea at 300lb but im not too clued up on it if im being honest. Cant hurt to use a bike though to reduce impact on your knees.

>>87407

I suggest some massages or prolonged cold baths, they help, also, don't sleep on your back, I don't know if it's broscience but I always feel weird when sleeping on my back, do some stretches lightly after an hour or more of sitting and you should be good, more core work should help too, it will stabilize your spine like a charm in these situations.

>>82075

is 4ch fit still gud

>>87415

I cant sleep on my back, i have to be on my right side or its just uncomfortable. How cold would the baths need to be?

>>87420

Governed by the same cucks as every other board on the site

>>87423

This is more for muscle recovery post workout but it could still apply.

>>87300

It's normal, but if it gets too bad then you might not be holding the bar the right way, if your pulling the weight then the pressure should be right where you have the callouses not below them.

>>87319

Scooby says that the body is not good at that, i mean if you eat most of your protein in one sitting some of it will go to your muscles and the rest as energy or something else, is that the case? i don't know, but he knows his shit and recommends 6 meals a day so your body always has the protein available.

I eat three times a day with roughly a third of my protein requirement in each and i'm making gains though.

>>87407

>Might also be fun to have a qt put her hands all over me.

what if you get a boner? that's my fear

>>87355

do some… a lot of stretching

>>87360

You still need to weigh everything

>>87401

Jogging at that weight will kill your knees so i wouldn't recommend, you should swim instead, you can do cardio any day, if it's a lifting day a meal before or a meal after is a good idea.

>>87455

when in need, alan thrall

>>87458

Alan pls go

Good video tho

Upper back pain after squatting highbar free weights thoracic vertebrae methinks

Help?

>>87487

>free weights

>squatting

If you are holding anything close to a difficult squat weight in that position its going to be awkward as fuck to hold and its not at all surprising you are hurting.

The obvious answer is to use a barbell but i guess you dont have a rack or youd be doing that already. You could try doing hack squats, dont need a rack for those. If your problem is not having a barbell theres not much you can do. Anything else will be a poor substitute at best and most likely dangerous.

>>87494

>he says he's doing highbar free weights

>murikan thinks "free weights" doesn't include a barbell

No words.

Do low bar squats, egypt.

>>87469

>Learn how to cook

>Know your regular meals and get based on it

>Buy cheap and pre-made food

etc

>>87407

>>87445

I tried this yesterday >>1871

and other than my ankles killing me at the end it worked well. It's only jogging/walking, with no running, so do you think that would be OK for me?

I might repeat a week at some point considering how fast it ramps up, but is the idea sound for me?

When you say "kill your knees" do you just mean sore knees or actual damage?

one question regarding loose skin: i'm 27, 189cm cutting for a while now and lost roughly 34kg since last year, i am at 110 kg now, how big are my chances that i'm going to have a lot of loose skin?

i mean i'm gonna have a bit of it, but i would hate having obese2beast levels of loose skin

>>87536

keep hydrated, use a moisturizer with hyaluronic acid, keep the weight loss at a slow steady pace .5-.75kg/week.

do you currently have too much loose skin?

>>87543

>do you currently have too much loose skin?

no but i am still pretty fat. i think most displaceable skin comes from fat reserves, i can pull the skin on my biceps by about 1-2 inches and it immediately forms a little "mountain" that is pretty solid

but thanks for the tip with the moisturizer.

How do I add a lot of protein to my diet cheaply? Whey powder seems expensive as fuck. I might get 40-60 grams a day currently, when I should be getting well over 150.

I am already increasing my egg intake quite a bit, eating 4~ day currently, might double that. (small eggs though, so 3-6 large eggs I guess).

The eggs are free, so maybe I should start boiling them and eating even more.

>>87558

GOMAD, peanut butter, chicken are your best and cheapest bets for a shitton of protein at cheap prices. Get full fat milk of course and make sure the peanut butter has as little shit that's not peanuts as possible.

>>87498

I know Britishbruh, I just can't imagine squatting without a barbell

Back to the point, my back hurts and if I stand or sit with a neutral upperback, the pain is gone

However, if I look downwards at my feet I get a shooting jolt of pain, nothing strong really, just really bothersome

Who the fuck changed the goddamn board's slogan from "You're gonna make it" to "Not actually /pol/" and why ffs?

How is this for a poor fatass?

https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

Gym membership is a non-option.

Any problems you see with it?

>>87445

>You still need to weigh everything

you could guesstimate. but weighing is better

Can't Squat all the way down ass to grass and think I need to increase depth

What to do?

>>87566

Hadnt even spotted that, there is likely a large crossover. Im a/pol/ack and oost here regularly.

>>87627

Work on stretches. It might take a while but its all you can do.

so /fit/

from my knowledge gathered about sea salts, grey & pink sea salts are apparently nutritionally better for you than white salts.

does getting pink and/or grey sea salt matter as far as nutrition works? the salts I've been using were tasty and otherwise more powerful than table salt, but I want some advice from others.

>>87516

Actual damage, again i'd recommend swiming until you're at a normal weight, i'm no expert though so take that with a grain of salt.

>>87455

I don't really feel the "burn" in the lats either but i still make gains, i like more pendaly rows though >>87458

>>87469

>What's the best way to adjust my diet when I can't cook for myself?

start cooking for yourself

>>87592

What are the meals? look for the best macros and dirty bulk for a while

>>87565

Perhaps you set the bar too high, i mean it should rest on your traps not in your neck, are you looking up when you squat?

>>87558

>>87561 this get 90% peanuts or more crunchy peanut butter but don't forget beans and lentils, cheap as fuck and full of good stuff and oats too

>>87566

Too much /pol/ crossover, it's just a nice reminder

>>87573

better than nothing, but there are some things that are better done with a barbell, benching though might be better with dumbbells

>>87627

vid related, look at the rest of his squat videos, chances are he will address your issue

>>87201

>you can't beat squats and diddlylifts.

Any tips on doing squats, then? I tried googling but it's mostly conflicting information and I trust random people on an image board more than other sites.

>>87204

I used to do 100 each, but I was going sanic tier. I learned that doing it fast only made you look buff, whereas slow actually makes you stronger, so I'm doing it slow now. I still haven't gotten used to it and 50 made me tired as fuck, so I'll try to raise 5 per week until I get to a good number.

>>87207

>>acting like some kind of /fit/izen

Isn't "hey [board]…" the same as saying you're new?

>>87295

It's a small town so the only gym here if far the fuck away. Though I plan on going to one soon.

Quick question lads, changing the bar in the deadlift for a bigger one more fat but half the length of a deadlift bar will change something in the overall movement? Sorry my huehuenigger english, I'm sleepy as fuck

When I can do a full set should I increase the weight of the next set, or keep it the same and increase it the next time I do that exercise?

My personal trainer my mother says perhaps I'm lifting too much. I try to lift every day, usually chest, legs, arms and abs over two days. So chest/legs and arms/abs or chest/abs and arms/legs. I say nonsense.

>>87970

I usually wait till I can do at least about 6 proper reps of the higher weight. Optimal sets are between 8-12 reps.

>>88038

Also, it appears this thread has hit the bump limit. Someone should make a new one.