QTDDTOT

which app to you use to track your progress ?

i used to use the notepad on my phone, but my new program has too many exercices
i'm looking for a more optimal way to track them

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  1. 2 months ago
    Anonymous

    Do you mix creatine with protein in a shake?

    • 2 months ago
      Anonymous

      that's probably the easiest way to take it.

      https://i.imgur.com/RQNgFC7.jpg

      which app to you use to track your progress ?

      i used to use the notepad on my phone, but my new program has too many exercices
      i'm looking for a more optimal way to track them

      just a simple spreadsheet.

      Do I really have to go above 6 reps? I get tired and annoyed whenever I go above 5 reps I would much rather just load more weight

      >I get tired and annoyed whenever I go above 5 reps
      you sound like a fricking baby. do whatever you like, but everyone can benefit from some higher rep work.

  2. 2 months ago
    Anonymous
    • 2 months ago
      Anonymous

      keep your nips hard for the führer

  3. 2 months ago
    Anonymous

    i personally use notepad

    • 2 months ago
      Anonymous

      I use an app called "Strong". There's a free and paid version, the free version allows you to save three "routines" which is fine for me, as many exercises as you like. You can do auto-timers between sets which is great.

      I just use my mind

  4. 2 months ago
    Anonymous

    I use an app called "Strong". There's a free and paid version, the free version allows you to save three "routines" which is fine for me, as many exercises as you like. You can do auto-timers between sets which is great.

    • 2 months ago
      Anonymous

      Just use the free trial, fill up on templates, then stop the trial

  5. 2 months ago
    Anonymous

    >wearher cleared up outside
    >burning absurd amount of calories by cardio
    Is there even any point lifting beyond what I need for maintenance?

  6. 2 months ago
    Anonymous

    I use sublime text

    • 2 months ago
      Anonymous

      >not vim
      ngmi

      • 2 months ago
        Anonymous

        I'm sorry

  7. 2 months ago
    Anonymous

    An excel spreadsheet, with a sheet for stats, another as a food log, and a third with a catalog of calories and macros per ingredient.
    It's served me well.

    • 2 months ago
      Anonymous

      Boostcamp

      This thing lets you upload spreadsheets as custom programs too

  8. 2 months ago
    Anonymous

    probably full autism
    so people who have been insanely obese (like me) have more fat cells than normal weighted people, even after going back to a normal weight. this seems to be agreed upon
    does this also mean that you have increased water retention, aka the fat cells holding more water or can they not do that? trying to figure out why i have such enormous water weight fluctuations despite eating clean, barely any processed garbage etc yet my weight (i weigh myself after poopin every morning) fluctuates ridicously so this has to be water weight obviously
    im talking about 2-3kg swings per days sometimes, on some days i need to pee so much before lunch break if i weighed in really heavy that morning for example, i usually drink the same amount of water every day (~3.5 litres)
    im also taking creatine (5g) every day in case that matters
    i obviously do strength training too, have been for 1.5 years, 4x a week

  9. 2 months ago
    Anonymous

    Try FitNotes. Best app i found for tracking everything. Or excel.

  10. 2 months ago
    Anonymous

    Do I really have to go above 6 reps? I get tired and annoyed whenever I go above 5 reps I would much rather just load more weight

  11. 2 months ago
    Anonymous

    Any tips for treating brain fog in the moment? I know the preventative stuff (e.g., sleep, hydration, non-shit diet) but I'm looking for something to counter it on the days after my sleep has not been stellar.

    • 2 months ago
      Anonymous

      I dealt with brain fog for a few years, I found one thing that worked really well for me as a short term burst of clarity/energy was a quick hot/cold shower, changing it around and ending on as cold as possible. Once you step out chug some water with a bit of sea salt in it, and a magnesium supplement if you have any. Boom, energy.

      • 2 months ago
        Anonymous

        Hmm, the only magnesium supplement I have is intended for sleep, so I probably won't do that yet. But I'll try some salt water.

  12. 2 months ago
    Anonymous

    cannot fricking stand primary shoulder exercises. both barbell ohp variations suck, seated dumbbell makes me shoulders feel iffy, and upright rows dont feel like they do much. has anyone got decent shoulders without a main lift, and just by doing isolations?

  13. 2 months ago
    Anonymous

    Why do I have extreme mental clarity upon having a protein shake? It gets rid of my brain fog way better than anything else it’s fricking crazy.

  14. 2 months ago
    Anonymous

    Should I take collagen supplements?

    • 2 months ago
      Anonymous

      No, they are bullshit

      • 2 months ago
        Anonymous

        Why?

        • 2 months ago
          Anonymous

          collagen is marketed to women, you pay big money for a blister in the drug store. just get a pound of glycine online for the same money. it's what glycine is broken down to in your digestion. take it with a bit vitamin c maybe

          • 2 months ago
            Anonymous

            Glycine is toxic though

  15. 2 months ago
    Anonymous

    >eat more fibre
    >expect to shit more
    >instead I just have the most repulsive, horrific, eyelash singeing farts and piss 4x as much every day
    I apparently have no idea how the human body works. How do I fricking shit more?

    • 2 months ago
      Anonymous

      Your shit stack should be plums to shit more and papaya for smoother shits. With the added bonus the don’t smell that bad

  16. 2 months ago
    Anonymous

    >after completion of compound exercise i.e squats, bench, diddlies
    >feel gassed and nauseous when doing other lifts
    is this normal?

    • 2 months ago
      Anonymous

      Have you tried dropping the weights a little bit?

      • 2 months ago
        Anonymous

        but my gains

        • 2 months ago
          Anonymous

          Your gains will be 0 if you pass out mid-lift and fricking die

  17. 2 months ago
    Anonymous

    Can Phraks GSLP with some added arm work and low bf me you decently aesthetic? Pic related

  18. 2 months ago
    Anonymous

    >which app to you use to track your progress ?

  19. 2 months ago
    Anonymous

    Do you get more attention from women if you wear a wedding ring?

    • 2 months ago
      Anonymous

      Unironically yes.

  20. 2 months ago
    Anonymous

    I heard martial arts help with anxiety and make you more confident and im a bit of a pussy, not autismo pussy but way too far from the chad i was meant to be
    so i wanted to get into some martial art but i feel a bit too old to start, im 27. Is it okay to just join a gym and get assraped by 19 year olds for a year or so? is there a discipline that has a good ratio of fighting capability and injury? i'm not in either a terrible or great shape.

    • 2 months ago
      Anonymous

      27 is on the young end for my fight gym. I'd say get into muay thai or BJJ, they tend to have less mcdojos than other disciplines although that is changing (especially with blow job job)

    • 2 months ago
      Anonymous

      >too far from the chad i was meant to be

      Great mindset bro , your mind is right

      KEEP GOING BROTHER

      YOU AREN'T THE PERSON YOU ARE
      YOU ARE THE PERSON YOU WANT TO BE

  21. 2 months ago
    Anonymous

    If I want to improve my flexibility should I just look up a bunch of static stretches and spend some time doing them each day? Or do you get better results from yoga or something?

    • 2 months ago
      Anonymous

      Both. Yoga's good though.

  22. 2 months ago
    Anonymous

    Are bathing epson salts without bad additives edible?

    • 2 months ago
      Anonymous

      Why the frick would you want to eat epsom salt

    • 2 months ago
      Anonymous

      theyre mostly water

  23. 2 months ago
    Anonymous

    started doing calisthenics because I'm a DYEL and weight lifting didn't get rid of my belly (yes I know diet is more important)
    do you even need anything more than dips and pull-ups? apart from legs, they look like they cover up every important part of your body

    • 2 months ago
      Anonymous

      if you want your biceps and back to ever have more definition, then yes, you need more than that.

    • 2 months ago
      Anonymous

      >weight lifting didn't get rid of my belly (yes I know diet is more important)
      This is a terrible reason to not lift. There is nothing about calisthenics that will help you lose weight more than lifting. You might burn more calories doing calisthenics than lifting, but that just means you need less calories when lifting to lose the same amount of body fat.

  24. 2 months ago
    Anonymous

    I just jerked off and there was blood in my cum. It was pink not dark, so probably not a lot. I peed about 20 minutes after and it was almost crystal clear, so I don't think I'm bleeding in any vital organs since I don't think pee comes from your balls but I could be wrong about that, and I feel perfectly fine otherwise. Google and reddit both say it is usually nothing and will clear up on its own. I don't know why I'm asking you guys, but has anyone ever experienced it or anything? I've been out of the gym for about a month until yesterday and I pushed it harder than I probably should have. Could that have popped a blood vessel in my dick or something?

    • 2 months ago
      Anonymous

      once off is nothing to worry about but if it happens again next time go see a doctor

      • 2 months ago
        Anonymous

        Yeah that's what I'm thinking. I think I'll try again in 3 days and go from there. I actually just started feeling a little bit of pain near my dick hole, which might indicate a cut or something which would be great. I suppose it could be an infection too which I guess isn't that bad either.

    • 2 months ago
      Anonymous

      When was the last time you JO'd?

  25. 2 months ago
    Anonymous

    How big do I have to be before I can unironically wear a stringer at the gym without looking like a poser?

    • 2 months ago
      Anonymous

      if you aren't roiding you don't belong in a stringer. A tank top will do you fine.

    • 2 months ago
      Anonymous

      Men who dress like prostitutes in the gym are just as bad as the women. Where a tshirt, moron.

      • 2 months ago
        Anonymous

        wear FRICK

  26. 2 months ago
    Anonymous

    What are some ways to "repair" NMDA receptors that have been antagonized too much? Does anybody have some experience with certain supplements (aspartic acid, DHEA, Theanine...)?

    • 2 months ago
      Anonymous

      maybe memantine but you'd have to look into it thoroughly

  27. 2 months ago
    Anonymous

    I've been losing weight. Down to 200.
    I started doing pull ups I do sets of 3 and do that 6 times. I don't feel sore after it but I've made progress in more sets.
    Is there a better way to make progress in this regard? I can 10 chin up thing where my hands are sideways instead of the back of them facing me.
    I'm mostly trying not to lose the muscle I have.

    • 2 months ago
      Anonymous

      >I started doing pull ups I do sets of 3 and do that 6 times
      i think you mean 6 sets of 3 reps. Sets contain reps.
      >Is there a better way to make progress in this regard?
      Negatives. instead of 6 sets of 3, go for 3 sets of 10. Do as many full-weight pull ups as you can, and as soon as you fail do negatives for the rest of the set. Continue this until you can do 3x10.

  28. 2 months ago
    Anonymous

    Why are there so many guide on warm ups and stretching? I thought since its simpler than actual exercises we're already know the best way to do them for the whole body

    • 2 months ago
      Anonymous

      most people don't know how to do it and regularly injure themselves because they don't warm up.

  29. 2 months ago
    Anonymous

    Completely serious question.

    Assuming you're straight, if a handsome gay man offered you $1000 to sit bare ass on his face until he cums, would you do it?

    • 2 months ago
      Anonymous

      could get oral to genital transmission of herpes so no

  30. 2 months ago
    Anonymous

    It's easy to keep track of progress when you DON'T EVER FRICKING MAKE ANY GODDAMMIT WHY DO MY KIDS HAVE TO KEEP GETTING ME FRICKING SICK I HAD THE GODDAM FLU, YES THE GODDAM FLU FOR A FRICKING MONTH.

  31. 2 months ago
    Anonymous

    I had a freak incident with my intestines that has ruined them in a variety of ways. One of them being that my guts process food very quickly, and leaves them very soft all the time. It's annoying, and makes going to the bathroom miserable. What can I eat that's easy, isn't slop, and will hopefully work me towards having Randy Marsh tier stools instead of this goopy mess that just keeps seeping out of me. I just want a solid log that I can push out, and then be done with.

    • 2 months ago
      AnavarGuy

      Eat more probiotics idiot. kimchi, pickled foods, saurkraut, and drink a yakult evey morning.
      t. never has a bad poop

  32. 2 months ago
    Anonymous

    I can hack squat 400 pounds.
    Is regular squating similar in difficulty?

    Like can i lift similar weights when doing regular squats?
    Or is it much harder and people can't even do half of their hack squat weight when regular squating?

    • 2 months ago
      Anonymous

      Hack squat uses more quads it looks like, so you might have some muscle deficiencies in other areas. Your form/balance will be different compared to a barbell squat so you'll probably end up doing less

  33. 2 months ago
    Anonymous

    I use google notes as it syncs across devices and you can have formatting options

  34. 2 months ago
    Anonymous

    How do I train my immune system?
    I get sick very often it's gotten ridiculous. I'm sick of getting colds and flus so easily.

    • 2 months ago
      AnavarGuy

      Dress warmer idiot, youre only getting sick because your body is busy dealing with other shit rather than defending you.
      Besides that get a blood test to check you WBC and if you have limited white blood cells you may need to consider their diagnosis and how to resolve it.

  35. 2 months ago
    Anonymous

    >took an entire month off of lifting to let back pain heal
    >back pain still there a month later
    granted its lessened but this is fricking ridiculous

    • 2 months ago
      AnavarGuy

      Lightweight training >>> Bed rest
      Afaik rugby players heal by moving their bodies not by being sedentary.

  36. 2 months ago
    Anonymous

    I have visible abs and a somewhat big gut that I hate. I think it is visceral fat that was created during bad alcohol binges in my 20s. Has anyone managed to get rid of his gut with diet or is it something that I will have to live by for the rest of my life?

  37. 2 months ago
    Anonymous

    FitNotes

  38. 2 months ago
    Anonymous

    ink and paper

  39. 2 months ago
    Anonymous

    I could have sworn a radio DJ made a comment on their show that was referencing a post on IST

    Anyone know or think they know a person of grandure that may post on IST

  40. 2 months ago
    Anonymous

    can i deadlift and squat on the same day? i dont wanna program deadlifts onto my pull day, but going heavy on both compounds on pulls seems like on my way to snap city

    • 2 months ago
      Anonymous

      >both compounds on pulls*
      man im moronic

      • 2 months ago
        Anonymous

        >>both compounds on legs**
        jfc

    • 2 months ago
      Anonymous

      yes you'll be fine, just make sure to always squat first and take and adequate amount of rest.

  41. 2 months ago
    Anonymous

    Excel. If poor use Google sheets, they are free to use for more than just the basics.

  42. 2 months ago
    Anonymous

    should i do pullups first if im trying to build up the rep count to get to doing them weighted, or should i stick with barbell rows first?

    • 2 months ago
      Anonymous

      if youre a newbie then stick to the rows and grind out as much progression as you can, the pullups will come along eventually, and then once you plateau on rows you can drop the weight and do higher reps after the pullups

  43. 2 months ago
    Anonymous

    >go on a cut, take it a bit too far, make it well into underweight BMI
    >make great face gains in the last few months of it, literally start considering myself handsome for the first time in my life
    >eventually realize my body won't improve with further weight loss because I have too little muscle
    >start bulking for the first time in my life, take it slow with a small surplus with the goal of gaining 1kg every 3-4 weeks
    >within first few weeks my face returns to its old round pudgy shape
    Please tell me it's just water weight due to eating above maintenance. I realize I need to gain some weight because I look malnourished and not aesthetic, but I really want to have that face back.

    • 2 months ago
      Anonymous

      Your fat will be better distributed with a larger surface area, gain muscle and you shouldn't bloat as much on a moderate weight

  44. 2 months ago
    Anonymous

    Do those pull-up-bar-between-the-door-frame things actually work or am I just going to damage the door frame?

    • 2 months ago
      Anonymous

      Yes and likely yes

  45. 2 months ago
    Anonymous

    Lift numbers, excel
    Physique, old photos.

  46. 2 months ago
    Anonymous

    Greetings anon, I have a question. I always make my 4 daily eggs hardboiled but today I want to make scrambled eggs.
    I will put a bit of either olive oil or spray a bit avocado oil in the cast iron pan for a bit of coating. Do I lose any nutritional value?

    • 2 months ago
      Anonymous

      use butter if you have it
      >Do I lose any nutritional value?
      no. why would you even think that?

    • 2 months ago
      AnavarGuy

      Just cook scrambled eggs at a super gentle heat so as to not stick them to the pan anon, they should be wet ideally for the best scrambled eggs

      >my left arm/bicep is clicking/slightly painful during bench

      Is it over?

      Owari da

      It'll feel like I'll have to walk a little bit differently for maybe 10-15 min afterward.

      Seems fine to me, its just a minor lower back pump. The other anon is likely the one doing it wrong.
      t. 200kg deadlift for 5

      >fell in love w/ a girl and had high hopes for 2 months
      >no acne
      >got crushed in early February
      >acne came back with vengeance despite getting over her last month
      Can someone explain to me what happened? I’m over her but my acne is back. When I was in love and had hopes over her, pining and what not, I cleared up 100%. What the frick happened to me? Nothing else changed about my sleep schedule or diet

      Do some skincare anon
      >Oil cleanser
      >Foam cleanser
      >Acid toner (Hyaluronic or salicylic)
      >Retinoid (Just retinol serum)
      >High spf suncream as moisturizer
      In that order, let the toner and retinol dry on their own before layering, and youll have good skin in a month after it purges all the spots.

      when they say that you gain (roughly, in a good year) 10kg of muscle in a year, does that literally mean you gain 10kg of lean muscle mass? if im 100kg at 25% body fat for example, and i gain 10kg muscle in a year without losing fat ill be 110kg and 22.7ish % body fat? maybe obvious question but something there seems off

      also another question, when you gain 10kg of muscle in a year you get physically larger right? so that 22.7% is spread across a greater surface area so that means it actually looks something more like 20% yeah? tell me if im wrong

      Only if you bulk and cut properly anon will you get the 10kg/yr, if you half ass it then you wont gain 20lbs in a year. But yes, if you build muscle bodyfat will be proportionally lower, but building muscle makes you get fatter as a natty

      • 2 months ago
        Anonymous

        >building muscle makes you get fatter as a natty
        how much fat to muscle?
        if i assume ill gain 8kg muscle in a year and google how many calories are in that (lets say fat and muscle both have 8000cal per 1kg) if i gain twice as much fat as muscle for 1kg of muscle i need to "add" 8000*3=24000 cals right? so if i want to gain that 8 a year over the year i need to "add" 24000*8=~200000 calories to my body so i need about 540ish surplus a day yeah? (math only works if muscle and fat do indeed have the same amount of calories per 1kg)
        so the question really is how much fat do i "need" to gain to put on 1kg of muscle? and can i take the number and do the math on how much calorie surplus i need (lets assume cutting isnt a thing, so i will get fat over the year)

        • 2 months ago
          AnavarGuy

          Completely depends on how much of a surplus you eat at and what you eat anon.
          When I was natty it took 4 years to put on 20lbs of muscle because I wasnt seriously attempting a structured fixed diet for bulking and cutting.
          You can "Lean bulk" which is a clean diet and maybe a 250kcal surplus to put on about 100g fat free mass a week and keep that up for half a year which would be 2.4kg of lean mass or 4.8kg across the year if you kept calculating tdee and so forth.
          Or you can dirty bulk just focusing on the hitting your goal for the protein macro every day and then the rest is calories, then even with the same 250kcal surplus you may put on less muscle, but a 500kcal surplus would increase the ratio of fat to muscle.
          Its all dependent on you, no two bodies are the same, if youre starting from skinnyfat youll change very differently compared to a muscular guy doing the same thing.

          • 2 months ago
            Anonymous

            ok another question, if i dont hit my cal surplus for one day will i not gain muscle for that day? (or better question, if i dont hit it once a day every week will i "lose" a 7th of what i could have got)

            • 2 months ago
              AnavarGuy

              No youll still gain muscle, muscle protein syntheis is still occuring if youve worked out. It just uses stores from your body or the calories youve already taken in that day.
              Weighlifting is what triggers the muscle growth, if you just eat and dont workout its not going to create muscle.
              But yeah, if you dont hit your surplus and only maintain or youre in a deficit the gains just wont be as much, which is why only beginners or people with no muscle can gain muscle mass on a cut usually.

              • 2 months ago
                Anonymous

                thankyou anavarguy, you also answered my last question before i got to ask it

  47. 2 months ago
    Anonymous

    I lose balance when I squat
    I have to tip toe to not fall backwards
    what can I do to combat this?

    • 2 months ago
      Anonymous

      you should watch this https://www.youtube.com/watch?v=Av3LO2GwpAk and the other two and think about your proportions and your squat form. falling backwards means your center of mass is too far back means your hips shoot back more than you move your shoulders forward

  48. 2 months ago
    Anonymous

    There's one called "massive" on f-droid
    Didn't really like it personally but ye

  49. 2 months ago
    Anonymous

    I've been cutting for the past several weeks but since last Sunday 4 days ago I've been unable to shit. I don't feel the need to but it's unusual for me as I had been going consistently every day. Is it normal to get "constipated" while cutting? Maybe all the food is being consumed and no waste is produced. I got a bunch of fruits and fibrous foods today hopefully it helps.

    • 2 months ago
      Anonymous

      >Maybe all the food is being consumed and no waste is produced
      yea I think this is what happens. I went a week without shitting on a cut one time. as long as you don't have any stomach pains then you likely aren't actually constipated.

  50. 2 months ago
    Anonymous

    What is a decent 3-day aesthetics routine?

  51. 2 months ago
    Anonymous

    >cruciferous vegetables are shown to generally negatively effect pre-existing thyroid conditions
    >have subclinical hypothyroidism
    >eat around a pound of brussel sprouts, broccoli, spinach etc combined in a day
    should i be worried???

    also there has been a ~275% increase of time per week of doing cardiovascular exercise and now i always feel warmer than before, but my core temperature is still 96-97f. why is that?

    • 2 months ago
      Anonymous

      bro wtf are you doing. i have hypothyroidism and i just take one mini pill every morning.
      once or twice a year i go to the doctor to tell me everything is ok and i go home. these pills cost less than $16 per year in EU.
      why is everybody with thyroid problems trying to fricking avoid going to the doctor. it's the easiest thing to take care of.

      • 2 months ago
        Anonymous

        Because not everyone lives in Europe nor has access to affordable healthcare. My levels are within the range that it's not appropriate for medication, I am in the very early stages of SUBCLINICAL hypothyroidism.
        A doctors visit is $150, a blood test is $450 (or more), a 30 day supply of levothyroxine is $150.

        • 2 months ago
          Anonymous

          what the frick is wrong with America? r.i.p. bro
          i only pay for the pills which cost like $4 dollars and $3 if you have their loyalty card which also costs nothing. oh wait 30 DAY SUPPLY FOR $150?? homie what
          being in a post-socialism country is kind of epic actually. the blood tests to check my thyroid don't cost anything and if i wanted to get something like my testosterone levels checked that costs $8 for example.
          good luck and stay cute bro, damn.

          • 2 months ago
            Anonymous

            >if i wanted to get something like my testosterone levels checked that costs $8 for example.
            This is bullshit. Theres zero countries in europe where test checks are this cheap.

            • 2 months ago
              Anonymous

              Damn I forgot to add serum separation and the blood sample itself (required)
              It's actually $11 yeah 🙁

              • 2 months ago
                Anonymous

                The initial question was
                >is this having an effect or worsening a preexisting condition
                There was no fricking answer other than a jab. Nothing quantifiable at all. No reasoning whatsoever. Is there actually any PROOF that eating goitrogenic foods WILL worsen such a condition or evidence that one should actually err on the side of caution?
                I do eat organ meat, mostly liver occasionally and sometimes heart. There was no refusal to change my diet because there was no fricking alternative suggestion. Only half of a suggestion of which is for a food that contains literally no nutrients at all and is only good for bulk carbs. If I wanted bulk easy to digest carbs I would just buy flour, since it's cheaper, and make bread.
                >A cow varying its diet between grass, wheat, and beans is no healthier than a cow that simply eats grass.
                This is just a moronic analogy. The human digestive system is so much more complex and poorly understood than a domesticated cow, not to mention met with such variance between persons, which has been bred to eat grass, hay, and feed for the past 200 years.
                > 70% of the foods you eat
                not sure how anyone is subsisting on 500 calories per day apart from anorexics, but okay.

                yes, liver and eggs are nutrient rich. Do they cover everything? No, which is why you eat other micronutrient dense foods. Nutrition comes from variation, If I only ate one food forever I am going to become deficient in something over time.

                >yes, liver and eggs are nutrient rich. Do they cover everything? No
                Lol
                They do. If you're referring to vitamins and minerals, the only thing that is lacking in those are a small amount of minerals (due to the need for specific ratios, not a lack of sheer quantity) and vitamin C.
                If you're referring to beneficial compounds, then the issue becomes finding which foods contain those and whether or not those quantities are substantial enough to outweigh any negative substances.
                >The human digestive system is so much more complex and poorly understood than a domesticated cow
                This is because of obfuscation, not because it's incredibly complex compared to other animals.
                >>70% of the foods you eat
                >not sure how anyone is subsisting on 500 calories
                I was referring to the types of food, not calories moron.

                Eating massive quantities of hormetics is probably not ideal for your general health. I will say that from I've studied I doubt broccoli directly causes hypothyroidism, but pollution can have negative effects even with a higher iodine intake. Just follow this guy

                All sorts, though i can't say how effective they really are. Selenium, iodine and the like. You could munch a couple brazil nuts and some kelp. B12 as well. Might do nothing, might help a bit until you can afford something better.

                If you admit you're moronic, you can tell me the rest of your diet and I'll see if there could be anything contributing to hypothyroid or thyroid gland dysfunction. Are you even suffering from any detrimental effects besides low temperature?

              • 2 months ago
                Anonymous

                >the issue becomes finding which foods contain those and whether or not those quantities are substantial enough to outweigh any negative substances
                I feel like inference should have made this apparent, as this is like the end goal of evaluating any sort of dietary substances? Maybe I assume too much.
                It is solely genetic and/or as the result of taking certain medications, i.e antipsychotics, which could have contributed to impaired function and not the result of any direct dietary factors. Function has always been low and ONLY decreased after being subjected to antipsychotics for about a year, which were stopped shortly thereafter.
                >I was referring to the types of food, not calories moron.
                In terms of caloric or sheer volume by weight, nor variety, do they make up near 70% of my diet. The main cruciferous vegetables I eat tend to be brussel sprouts or spinach. 300g of sprouts and 150g of spinach in a day is a pound. I absolutely eat more fruit as well as starchy vegetables than what the cruciferous portion makes up.
                >This is because of obfuscation, not because it's incredibly complex compared to other animals
                Ok, but the comparison is still an over generalization. Not only that, but dependent on region and genetic adaptations as well. your pic rel.
                You want to know what I generally eat in a day, on a day I train, now that i am on a cut? ok.
                >250g skyr (or eggs)
                >150g blueberry
                >250g banana/peach/orange
                >25g miso paste (soup)

                >150g spinach
                >30g olives
                >300g tomato
                >300g legume tofu (or eggs)

                >100--150g bread
                OR
                >2-300g banana/peach/orange

                >500g potato
                >300g brussel sprout
                >150g liver

                Add variations and other items sometimes like carrots, hummus, oats with peanut butter, onions, cabbage. Diet also depends on what is in season since I generally buy most of my produce and eggs from local sources as well, of course while buying imported things too. Depends on what is in season.

              • 2 months ago
                Anonymous

                Diet seems good, can't think of anything in particular.
                Recommend iodine, eating adrenal or thyroid glands of animals (look up testimonies of people who have done so), and finally trying to remove certain foods from your diet to see if you feel any better. That last one will likely work unless you have damaged organs (in which case eating glands should help regenerate your own). Pesticides may also be a concern, but if you practice titration on certain foods then you don't need to research them, you'll simply find out which foods are fricking you. Good luck.

              • 2 months ago
                Anonymous

                >the issue becomes finding which foods contain those and whether or not those quantities are substantial enough to outweigh any negative substances
                I feel like inference should have made this apparent, as this is like the end goal of evaluating any sort of dietary substances? Maybe I assume too much.
                It is solely genetic and/or as the result of taking certain medications, i.e antipsychotics, which could have contributed to impaired function and not the result of any direct dietary factors. Function has always been low and ONLY decreased after being subjected to antipsychotics for about a year, which were stopped shortly thereafter.
                >I was referring to the types of food, not calories moron.
                In terms of caloric or sheer volume by weight, nor variety, do they make up near 70% of my diet. The main cruciferous vegetables I eat tend to be brussel sprouts or spinach. 300g of sprouts and 150g of spinach in a day is a pound. I absolutely eat more fruit as well as starchy vegetables than what the cruciferous portion makes up.
                >This is because of obfuscation, not because it's incredibly complex compared to other animals
                Ok, but the comparison is still an over generalization. Not only that, but dependent on region and genetic adaptations as well. your pic rel.
                You want to know what I generally eat in a day, on a day I train, now that i am on a cut? ok.
                >250g skyr (or eggs)
                >150g blueberry
                >250g banana/peach/orange
                >25g miso paste (soup)

                >150g spinach
                >30g olives
                >300g tomato
                >300g legume tofu (or eggs)

                >100--150g bread
                OR
                >2-300g banana/peach/orange

                >500g potato
                >300g brussel sprout
                >150g liver

                Add variations and other items sometimes like carrots, hummus, oats with peanut butter, onions, cabbage. Diet also depends on what is in season since I generally buy most of my produce and eggs from local sources as well, of course while buying imported things too. Depends on what is in season.

                >Underactive: Symptoms: poor-looking hair, low energy level, fearful nature.
                >Eating unsulfured non-steamed dates with no-salt-added raw cheese with an equal quantity of raw fat energizes the thyroid. Eating plenty of alkalizing foods (like tomato) cleanses the thyroid, especially of toxic minerals, including those caused by table salts. See Alkalizing Food, page 178. For a balanced diet, see the book The Recipe For Living Without Disease, Chapter 12.
                >Eating no-salt-added raw cheeses, fresh raw ocean fish (including scallops, oysters or clams), whole raw milk, Nut Formula (page 194) and, occasionally, ¼ teaspoon of sun-dried clay mixed in fresh raw vegetable juices or smoothies supplies the thyroid with minerals it needs to properly function and produce hormones. Mixing 5 drops of organically grown vanilla extract into fresh raw juice or smoothies helps stimulate the thyroid. See Vanilla Extract, page 201.

              • 2 months ago
                Anonymous

                >and finally trying to remove certain foods from your diet to see if you feel any better
                tbh this is mostly what i've landed upon because it works with me and whatever bowel issues i have. but i haven`t had any outstanding issues that i know of from my thyroid specifically other than it being notable within blood testing. My hormones are pretty good otherwise.
                >eating glands should help regenerate your own
                I always joked about this but no fricking way lmao I'll have to look this up.
                I'll look into iodine too.

                [...]
                >Underactive: Symptoms: poor-looking hair, low energy level, fearful nature.
                >Eating unsulfured non-steamed dates with no-salt-added raw cheese with an equal quantity of raw fat energizes the thyroid. Eating plenty of alkalizing foods (like tomato) cleanses the thyroid, especially of toxic minerals, including those caused by table salts. See Alkalizing Food, page 178. For a balanced diet, see the book The Recipe For Living Without Disease, Chapter 12.
                >Eating no-salt-added raw cheeses, fresh raw ocean fish (including scallops, oysters or clams), whole raw milk, Nut Formula (page 194) and, occasionally, ¼ teaspoon of sun-dried clay mixed in fresh raw vegetable juices or smoothies supplies the thyroid with minerals it needs to properly function and produce hormones. Mixing 5 drops of organically grown vanilla extract into fresh raw juice or smoothies helps stimulate the thyroid. See Vanilla Extract, page 201.

                thanks

                Can't afford a Montblanc? homosexual

                >not an urushi namiki emperor to assert your dominance via size in the gym

        • 2 months ago
          Anonymous

          It might not make that much difference but there may be natural supplements that are cheap(er) and can help a bit.

          • 2 months ago
            Anonymous

            Like what? I will have to wait quite a while until I can buy another blood test but so as long as it doesn't get worse without side effects or some kind of rebound, that would be good.

            • 2 months ago
              Anonymous

              All sorts, though i can't say how effective they really are. Selenium, iodine and the like. You could munch a couple brazil nuts and some kelp. B12 as well. Might do nothing, might help a bit until you can afford something better.

  52. 2 months ago
    Anonymous

    Two questions:

    - how much cardio can I add without effecting my gains? Can I do a 5k three times a week after my weights or is it too much?

    - what's the actual lowdown on creatine and hair loss? If you're gonna go bald anyway creatine will expedite that, but if you don't take it you'll hold onto what you have longer? If you aren't particularly going bald creatine does nothing?

    • 2 months ago
      Anonymous

      >Can I do a 5k three times a week after my weights
      yes that's perfectly manageable. realistically there are only 3 ways cardio can really 'kill your gains':
      1. if you do it right before lifting
      2. if you don't eat enough to make up the calories burnt
      3. if you do it for too long (an hour or more at a time)

      >what's the actual lowdown on creatine and hair loss?
      creatine increases dht levels by a small amount which can accelerate hair loss in those already prone to or experiencing it. lifting, stress and many many other things in our day to day lives also increase dht. it's not as big a deal as you might think, but imo creatine has very little benefit anyway.

  53. 2 months ago
    Anonymous

    >my left arm/bicep is clicking/slightly painful during bench

    Is it over?

  54. 2 months ago
    Anonymous

    Will tattoos get fricked if I build too much mass? My old school friends wanna all get one as a symbol for our friendship as silly as it sounds, but I fear it will be stretched out or something if I get fitter.

    • 2 months ago
      Anonymous

      A good artist can plan for hypertrophy.

  55. 2 months ago
    Anonymous

    how do i stop being a fricking moron and just pick exercises? cant ever decide between one arm dumbbell rows or using the low row hammer strength machine, cant decide whether to do assisted pullups and neutral grip pulldowns or wide grip lat pulldowns and neutral grip cable rows etc etc. all i know is that i love barbell rows to the point where i find myself dreaming about them, but i cant settle on 2 vertical lifts and an extra horizontal. life would be so much easier if i wasnt too moronic to do pullups

    • 2 months ago
      Anonymous

      if youre doing the assisted pullups with bands or the standing machine variation, do it, if its the kneeling machine or some other shit, do wide grip lat pulldowns. ideally you want
      >horizontal + vertical upper/mid back movement
      >horizontal + vertical movement
      if barbell rows are upper back focused, do the cable rows for your lats, if theyre lat focused, do the low row machine. as for the vertical lat movement, do pullovers. two pulldown variations is boring unless theyre different grip unassisted pullups

  56. 2 months ago
    Anonymous

    been feeling strictly biceps in all pushing exercises, and googling it and following the tips suggested does nothing for me. how can someone do pushups/chest press machines with proper form and still end up with bicep soreness and nothing in the triceps, it makes no sense

  57. 2 months ago
    Anonymous

    How do I stop being such a sweaty frick? Been getting regular activity and I'm not in poor shape, but I'm a fountain, even when I focus on limiting water intake and building up cardio. I cope by telling myself it's proof of work, but is there anything else I can do to stop sweating so much?

  58. 2 months ago
    Anonymous

    Since monday every time i go to the gym the left side of my body is significantly weaker than the right. For example with a dumbbell curl i can easily curl the weight using my right hand but cant even move it half way up using the left when i was able to do it before. This happens on litterally all lifts too not just biceps. What could it be?

  59. 2 months ago
    Anonymous

    Gloves for lifting yay or nay?

    • 2 months ago
      Anonymous

      gay. For pulling movements if you hold the bar in the crease of your palm, it will drag down and crush the folds of your skin. Instead learn how to grip the bar at the crease of your fingers, where there is nothing to drag.

    • 2 months ago
      Anonymous

      no. they make gripping the bar awkward.

      Is once a week fap good or bad for testosterone?

      neither. the difference is negligible either way. if you want to fap then fap, just don't watch porn.

      >be me
      >headaches when bench barbell 60kg
      >no headache bench dumbbell 22,5 kg each
      What am I doing wrong? Is it the weight?

      >headaches
      drink more water and breathe properly

  60. 2 months ago
    Anonymous

    Is once a week fap good or bad for testosterone?

  61. 2 months ago
    Anonymous

    In your head

  62. 2 months ago
    Anonymous

    >be me
    >headaches when bench barbell 60kg
    >no headache bench dumbbell 22,5 kg each
    What am I doing wrong? Is it the weight?

    • 2 months ago
      Anonymous

      Are you breathing correctly? Do you know how to brace? For barbell bench you should brace yourself, unrack it with locked elbows, rebreathe and rebrace at the top, then hold your breath as the bar goes down and all the way back up. Only rebreathe between reps when the bar is at the top with locked elbows, just like how you would only try to rerack it once you've safely locked out.
      Dumbbell pushing movements give you more freedom to rebreathe at the bottom, which might be what you're doing.

      question for the people with full time jobs (5% of this board) ive been working out 5 days a week for 2 years whilst working temp jobs here and there, finally landed a full time career and going to starting a full time 9-5, question is this, how will i cope with working out? should i go down to 3 days a week? im worried i wont have time now and will slowely lose my gains, how did anyone in a similar position manage?

      You can do 5 gym days a week especially if it's an office job, but if your job is a standard monday-friday then doing all 5 days in a row after work will likely be too much. Take wednesday off and do a do over the weekend, or just do a 4 day split again with wednesday off.

      • 2 months ago
        Anonymous

        >Are you breathing correctly? Do you know how to brace?
        I try to. I've even tried bracing with my mouth open to prevent pressure to hit my head with limited success.
        I feel like with barbell I try my hardest to do everything right but with dumbbell it's just natural.

  63. 2 months ago
    Anonymous

    question for the people with full time jobs (5% of this board) ive been working out 5 days a week for 2 years whilst working temp jobs here and there, finally landed a full time career and going to starting a full time 9-5, question is this, how will i cope with working out? should i go down to 3 days a week? im worried i wont have time now and will slowely lose my gains, how did anyone in a similar position manage?

  64. 2 months ago
    Anonymous

    Pen and paper.

  65. 2 months ago
    Anonymous

    Hello guise

    Had a spine RX some time ago that showed slight scoliosis to which my doctor recommended that i absolutely refrain from doing any heavy loading of the spine (e.g. squats, deadlifts, etc) . This guy was a spine surgeon probably saw some shit in his time . Should i do planks as a base exercise for a couple months until my core gets strong enough?

  66. 2 months ago
    Anonymous

    sorry new to weight lifting, but if you bicep curl two 10lb dumbbells, would you say you are bicep curling 20lbs or 10lbs? Thanks

    • 2 months ago
      Anonymous

      just count the individual dumbel for any dumbell movement, ie if you shoulder press 2 20kg dumbells in each hand you say you do 20kg, not 40kg

      • 2 months ago
        Anonymous

        thank you!

  67. 2 months ago
    Anonymous

    Everytime aftery workout I get so extremely horny but I want to stop cooming what do

  68. 2 months ago
    Anonymous

    I started adding incline bench after flat bench to get more chest work. I did it right afterwards, however, and my weights and reps were so much lower from the fatigue. Would moving the incline bench towards the end of the workout actually work? As in would it help my chest and tris "rest", or should I just lower the weight for the initial flat bench set to not get too fatigued?

    • 2 months ago
      Anonymous

      either do them on separate days or use dbs for the incline bench

  69. 2 months ago
    Anonymous

    give me your most crazy ass supplements and snake oil suggestions
    this is a question

    • 2 months ago
      Anonymous

      EAAs make me feel good and help me eat healthily

    • 2 months ago
      Anonymous

      Chew wild sassafras and wintergreen leaves to reduce stress and increase energy, respectively.

  70. 2 months ago
    Anonymous

    Do you guys think it’s worth it to water fast for a week each month?

    • 2 months ago
      Anonymous

      absolutely not

    • 2 months ago
      Anonymous

      Is nofap anything more than self descipline? It all seemed like a misinterpretation of power to will/sexual want as a motivator. I know there's some miniscule t-boost but anything else worth noting?

      Do one day a week, a week long fast will wreck your metabolism and cause unhealthy weight loss.

    • 2 months ago
      Anonymous

      A weekend now and then probably wouldn't hurt.

  71. 2 months ago
    Anonymous

    It's been a month of daily shakes and p90x and I'm not seeing much progress on my body any help?

    • 2 months ago
      Anonymous

      is this a joke

      • 2 months ago
        Anonymous

        Working hard for one month is a joke?

        • 2 months ago
          Anonymous

          ok I guess you aren't joking

          firstly, p90x is meme shit. a complete and utter waste of time. if you want results then actually lift weights and/or do proper cardio. secondly, one month is nothing in the grand scheme of things. fitness is a marathon not a sprint, a life long endeavour. thirdly shakes (presumably protein shakes?) aren't anything special. they don't magically make you shredded or jacked.

          if you can tell us your height, weight and specific fitness goals then we can help set you on the right track.

        • 2 months ago
          Anonymous

          Expecting much of anything other than fat loss after a month is.

  72. 2 months ago
    Anonymous

    Anons. I have never been stronger. I am loving my lifts and I feel great physically. Why then do I feel so unbelievably timid when talking to people? Even people I know I could over power and kill in a self-defence situation I'm finding my self confidence in the most literal sense being in the gutter.

    • 2 months ago
      Anonymous

      ok first of all good job on the lifting, now, stop thinking everyone you interact with is trying to fight you, its insane, its also insane to interact with someone and the first thought in your head is "i could beat this guy in a fight" that is not normal either and honestly makes me think youre a bit insecure still? just be confident, stand confidently, speak confidently, keep eye contact with people.

      • 2 months ago
        Anonymous

        Well I don't mean it like I'm picking a fight with people or seeking it. Just that I don't know how else to describe that I feel incredibly timid for some reason and I can't seem to shake it.
        It's probably external factors as only a few weeks ago after taking creatine regularly and seeing my old peaks getting closer and closer, learning how to Pendlay row and all these positive steps I just feel... grim
        I feel like I'm attention seeking from acquaintances, I don't feel secure in myself and/or who I really am. It's weird to describe.

        • 2 months ago
          Anonymous

          yh i think i get it, youve made a lot of progress and a simple "good job" from people you care about would be nice, as for the timidness i think you need to be more confident, which comes from being sure of yourself which is something you seem to be struggling with

  73. 2 months ago
    Anonymous

    the mirror

  74. 2 months ago
    Anonymous

    Fitnotes. You can add whatever exercises you want.

  75. 2 months ago
    Anonymous

    I'm thinking about donating blood (selling or donating plasma only are not avaliable) because some sources say it removes permanent-bullshit that your body can't process or expel, and possibly some other health benefits.
    It takes 4-6 weeks for the body to fully replenish lost red blood cells.
    Is it a bad idea in general for ISTness?
    Should I do it and stop lifting and/or cardio? Switch to light workouts? Continue as normal?

    • 2 months ago
      Anonymous

      i just donated blood about a week ago. I felt like half the man I used to be for about 2 days then I had the best chest session of my life on the 3rd day. I don't think it should take you out for more than a few days. Just make sure you're eating good and take it easy for a hot minute, you'll come back just fine

    • 2 months ago
      Anonymous

      >because some sources say it removes permanent-bullshit that your body can't process or expel
      It sounds like horseshit but man there's so many new shit in the world today that I can't fully disagree. Just make sure you do NOT go hard for the first ~24 hours after donating. I used to donate blood regularly back in the day and they always stressed that

  76. 2 months ago
    Anonymous

    Anybody got the pic of the IST pulled pork sandwich recipe? Lost it and haven't made it in like 6 years

  77. 2 months ago
    Anonymous

    Is it normal to feel a sort of tight pain in your lower back area after you do squats and hip thrusts?

    • 2 months ago
      Anonymous

      Straight up pain? Not muscle soreness/tiredness? No.

      • 2 months ago
        Anonymous

        It'll feel like I'll have to walk a little bit differently for maybe 10-15 min afterward.

        • 2 months ago
          Anonymous

          Not normal, no. Something about your form/posture is off

          • 2 months ago
            Anonymous

            How should I be doing those, then?

            • 2 months ago
              Anonymous

              Properly.

    • 2 months ago
      Anonymous

      i feel a tension in my low back after heavy low bar squats sometimes
      i assumed my back was compensating for something so i would just dial the weight back a bit for the next set, usually goes away. presumably my form improves.

  78. 2 months ago
    Anonymous

    Testosterone levels are 18 nmol/L which is about 515 ng/dl. Is this something I should do something about or fine? It seems very in the middle so I don't know what to do.

  79. 2 months ago
    Anonymous

    >fell in love w/ a girl and had high hopes for 2 months
    >no acne
    >got crushed in early February
    >acne came back with vengeance despite getting over her last month
    Can someone explain to me what happened? I’m over her but my acne is back. When I was in love and had hopes over her, pining and what not, I cleared up 100%. What the frick happened to me? Nothing else changed about my sleep schedule or diet

    • 2 months ago
      Anonymous

      Looking at cute girls has an effect on hormone levels. I am serious.

  80. 2 months ago
    Anonymous

    I write it down in a little notebook.
    Not at the gym, but usually when I get home.

  81. 2 months ago
    Anonymous

    when they say that you gain (roughly, in a good year) 10kg of muscle in a year, does that literally mean you gain 10kg of lean muscle mass? if im 100kg at 25% body fat for example, and i gain 10kg muscle in a year without losing fat ill be 110kg and 22.7ish % body fat? maybe obvious question but something there seems off

    also another question, when you gain 10kg of muscle in a year you get physically larger right? so that 22.7% is spread across a greater surface area so that means it actually looks something more like 20% yeah? tell me if im wrong

    • 2 months ago
      Anonymous

      Lean muscle mass. That's the theoretical limit, not what you should expect though (unless you take roids). Unless you have the perfect routine, the perfect diet, the perfect genetics, and the perfect discipline to adhere to everything perfectly, you should expect way less than that. For example, I'm happy with a gain of ~5kg per year
      >when you gain 10kg of muscle in a year you get physically larger right?
      Yes, that's what happens when stuff grows, it gets bigger.
      >so that 22.7% is spread across a greater surface area so that means it actually looks something more like 20% yeah?
      the.. frick? pic related.

      • 2 months ago
        Anonymous

        He's asking if the fat will be compressed by the muscle under it and the skin tension above it making it more spread and defined.

      • 2 months ago
        Anonymous

        He's asking if the fat will be compressed by the muscle under it and the skin tension above it making it more spread and defined.

        no both of you are dumb, imagine you had a slice of toast, and you spread butter on it. now imagine you have a larger piece of toast, you need more butter to spread it to the same thickness. imagine you didnt add butter (not adding fat) but you needed to spread it on a bigger piece of toast (your muscles), youll have to spread it thinner which means your fat is spread thinner even if you have the same amount of it so you look like you have less of it basically

        When most people say they gain muscle they mean they gain weight, they have no idea what percentage of that is actual muscle. If you tested yourself and gained 10kg of lean muscle mass you would be quite literal.

        >also another question, when you gain 10kg of muscle in a year you get physically larger right? so that 22.7% is spread across a greater surface area so that means it actually looks something more like 20% yeah? tell me if im wrong
        It would depend how your fat is distributed. If you had more muscle it would probably look better than being smaller with the same body fat percentage.

        >It would depend how your fat is distributed
        can that change just by adding muscle?

    • 2 months ago
      Anonymous

      When most people say they gain muscle they mean they gain weight, they have no idea what percentage of that is actual muscle. If you tested yourself and gained 10kg of lean muscle mass you would be quite literal.

      >also another question, when you gain 10kg of muscle in a year you get physically larger right? so that 22.7% is spread across a greater surface area so that means it actually looks something more like 20% yeah? tell me if im wrong
      It would depend how your fat is distributed. If you had more muscle it would probably look better than being smaller with the same body fat percentage.

  82. 2 months ago
    Anonymous

    Are there any real differences in the gains from different workout routines? For example PHUL versus muscle group splits. The sticky fricking sucks by the way.

  83. 2 months ago
    Anonymous

    Dumb question incoming.

    I have a healthy bmi but a high bf% of 37% (female). I recently started lifting and the personal trainer mainly gave me squats and leg stuff to work on with some arm stuff. Most of my fat is concentrated in my stomach and thighs, is this why he gave me so many squat variations?

    • 2 months ago
      AnavarGuy

      Nope, you likely told him your goal and he decided that training your ass is the most effective to reach your goal (Plus every girl goes to the gym to get a nice ass)
      Realistically you should do cardio with a few compound lifts first to cut that fat away.

      • 2 months ago
        Anonymous

        No. Fat starts to accumulate at the stomach area to protect the organs, then spreads out to the thighs/torso, then out to the limbs. It starts in the center and spreads outward. When you lose fat it goes away in the opposite way: first you lose fat at the limbs, then upper torso/thighs, then stomach area last. It *always* goes in these two directions, you cannot "lose fat" in a certain area first -- spot reduction is a myth. He just gave you a normal/beginner/cliche routine for a woman.

        Thank you for the replies!
        I told him I want to reduce my bf% and lose a little more weight. I've plateaued for a few months now eating 1200cals so I thought I better put on some muscle instead of reducing calorie intake more.

        I know spot reduction is a myth so I thought it was odd he gave me so many squats. Just a bit curious about it!

        • 2 months ago
          Anonymous

          Squats are a staple for any beginner routine, man or woman. Women look better with bigger butts and thighs and all seem to fear upper body definition so it makes even more sense. I find it hard to believe you're actually losing weight at 1200cals a day at 37%bf. I suspect you're eating more than that.

          • 2 months ago
            Anonymous

            >I told him I want to reduce my bf% and lose a little more weight
            The single only way is by living at a caloric deficit. Don't fall for any meme exercise routines, just have a better diet
            >I've plateaued for a few months now eating 1200cals
            I find this VERY hard to believe. There is no way you're counting those calories properly

            [...]
            >I have a healthy bmi but a high bf% of 37%
            >I've plateaued for a few months now eating 1200cals
            Literally impossible. You're not counting/measuring stuff correctly.

            Thank you for the replies!
            I guess I am still loosing weight, but just very very very slowly. Its very frustrating. Sucks to be a short woman.
            I lost 30kg eating like this for a year and it's just totally slowed down now, it's really demotivating. I thought starting lifting might help it out a bit

            • 2 months ago
              Anonymous

              >but just very very very slowly. Its very frustrating.
              Then eat less and/or move way more. During my cuts I drop 1-2lbs/week for ~1.5 months
              >Sucks to be a short woman.
              Has nothing to do with it. It's your diet/lifestyle.
              >I lost 30kg eating like this for a year and it's just totally slowed down now, it's really demotivating.
              As your weight goes down, so does your TDEE. You need to (very gradually) lower your caloric intake to match the loss in weight. A 50lb person eating 1000 calories per day is a lot different than a 500lb person eating 1000 calories per day.
              >I thought starting lifting might help it out a bit
              It will because you're moving more. The solution is *always* to eat less and/or move more.

            • 2 months ago
              Anonymous

              HIIT is good for weight loss. Also don't know if it's applicable but birth control makes you fat.

            • 2 months ago
              Anonymous

              You should understand that being a lower weight will reduce your TDEE which reduce your calorie deficit. Fat loss will be slower and slower as you lose more. There's a few ways to speed it back up, one is to fast and another is to gain muscle mass to raise your TDEE to help you be at a better calorie deficit

        • 2 months ago
          Anonymous

          >I told him I want to reduce my bf% and lose a little more weight
          The single only way is by living at a caloric deficit. Don't fall for any meme exercise routines, just have a better diet
          >I've plateaued for a few months now eating 1200cals
          I find this VERY hard to believe. There is no way you're counting those calories properly

    • 2 months ago
      Anonymous

      No. Fat starts to accumulate at the stomach area to protect the organs, then spreads out to the thighs/torso, then out to the limbs. It starts in the center and spreads outward. When you lose fat it goes away in the opposite way: first you lose fat at the limbs, then upper torso/thighs, then stomach area last. It *always* goes in these two directions, you cannot "lose fat" in a certain area first -- spot reduction is a myth. He just gave you a normal/beginner/cliche routine for a woman.

    • 2 months ago
      Anonymous

      [...]
      Thank you for the replies!
      I told him I want to reduce my bf% and lose a little more weight. I've plateaued for a few months now eating 1200cals so I thought I better put on some muscle instead of reducing calorie intake more.

      I know spot reduction is a myth so I thought it was odd he gave me so many squats. Just a bit curious about it!

      >I have a healthy bmi but a high bf% of 37%
      >I've plateaued for a few months now eating 1200cals
      Literally impossible. You're not counting/measuring stuff correctly.

  84. 2 months ago
    Anonymous

    Can I get a sanity check on weight gain/fluctuations? 150lbs 6'0, recently came off a diet and starting a lean bulk. Diet has been SUPER consistent, 100% commitment and logging everything I've eaten.
    TDEE calculated at 2050, so target cals are 2350.
    I lost about 1.25lbs/week for 26 weeks at 1500cals so that's how I arrived at that number.

    Picrel is from the last 4 weeks, and the weight has been increasing way more than what should be possible. My lowest was 144lbs and I'm hovering around 152lbs now. It shouldn't take this long to gain water/glycogen right? I was expecting to only gain 0.5lbs per week.

    • 2 months ago
      Anonymous

      >Picrel is from the last 4 weeks, and the weight has been increasing way more than what should be possible.
      Because you guessed/mathed your TDEE wrong. You're supposed to adjust your diet on a weekly basis.

      • 2 months ago
        Anonymous

        I did adjust it once from 2550 to 2350, I've been trying to wait for it to settle out before readjusting again but I was pretty confident in my calculations. I know for a fact I'm not eating in a 1000cal surplus each day because if I was I couldn't have lost weight prior.

        that's a fairly normal amount of water weight to gain back over the course of a month especially if you jumped straight into a bulk

        I did jump right into the bulk because I couldn't take the hunger anymore. I probably should have eaten at maintenance for a while first.

    • 2 months ago
      Anonymous

      that's a fairly normal amount of water weight to gain back over the course of a month especially if you jumped straight into a bulk

    • 2 months ago
      Anonymous

      What app is that?

      • 2 months ago
        Anonymous

        Cronometer

        • 2 months ago
          Anonymous

          Thanks, king.

  85. 2 months ago
    Anonymous

    >use machine that should target back or pecs
    >arms get too sore to keep lifting before I feel much in the targeted muscle
    Wat do? Is this normal?

    • 2 months ago
      Anonymous

      Drop the weight and focus on the mind muscle connection on the target muscle. Do it so you can feel your back or pecs activate. Then increase the weight again but not so much that your arms take over. Also, for pulling exercises like back invest in pair of straps, they'll take a lot of load off your arms and hands so you can focus on lats, traps, etc.

      • 2 months ago
        Anonymous

        You're trying to brute force the exercise with more familiar muscles. Try to go for maximum range of motion every rep and pause when your chest/lats are tightest. For both muscles that will be with your elbows all the way behind your back and your hands right next to your nipples/armpits.

        That sounds like good advice, I'll try it.

        I saw this video where the guy says it's fine, as long as you do the exercise it's activating the target muscles, is that not true?

        ?si=dMglUN2JlT0eSyTo

        • 2 months ago
          Anonymous

          You're going to have some arm activation in those lifts regardless, but the more you can shift the energy you expend to activating the target muscle, the more efficient your lift is. It will take a while to build up the mind muscle connection, and you'll make gains before that happens.

          >got a good all natural whey protein powder
          >only to ingredients is the whey and onions lecithin
          am i gonna turn into a woman or most of you use whey anyway

          I don't use whey, I get more than enough protein from greek yogurt, chicken, and eggs. Onions lecithin is an emulsifier so it mixes better, you'll be fine but if your diet is dialed you can save your money next time.

    • 2 months ago
      Anonymous

      You're trying to brute force the exercise with more familiar muscles. Try to go for maximum range of motion every rep and pause when your chest/lats are tightest. For both muscles that will be with your elbows all the way behind your back and your hands right next to your nipples/armpits.

  86. 2 months ago
    Anonymous

    >got a good all natural whey protein powder
    >only to ingredients is the whey and onions lecithin
    am i gonna turn into a woman or most of you use whey anyway

    • 2 months ago
      Anonymous

      Estrogen only makes you a woman if you have low testosterone

  87. 2 months ago
    Anonymous

    how do I get out of gym for a first date?

    my lifts aren't great and neither is my physique. got asked about gym during a bumble convo and she suggested we work out together....wtf bro I'm not keen on that

    • 2 months ago
      Anonymous

      just do it pussy it'll be fun

      • 2 months ago
        Anonymous

        my self esteem is already in the gutter. I'm the last person who should be talking about the gym

        • 2 months ago
          Anonymous

          >my self esteem is already in the gutter
          It's clearly not that low if you have a date and post pictures of yourself online. Do you really think you're going to get a proper workout done with a woman? Especially a gym date. Just relax and be yourself.

  88. 2 months ago
    Anonymous

    Is cable rdl any good or at least not much worse than og rdl? Gotta go easy on my back from now on

    • 2 months ago
      Anonymous

      Then don't do RDL. Do light weight on the lowerback extension machine instead?

  89. 2 months ago
    Anonymous

    just at the base of my wiener i got this bump that I thought was a cyst so i tried popping it but all i got was blood. now its split into these pointed growths and its freaking me out. any ideas?

    • 2 months ago
      Anonymous

      Go to a doctor.

  90. 2 months ago
    Anonymous

    Is this too much volume for a full body routine? AxBxAxx

    Squat 4x10 in B squat is replaced with DL 3x5
    Bench press 3x10
    Chest flies 3x10
    Rows 3x10
    Chin ups 3xF
    Ohp 4x10
    Bicep curls 3x10
    Cable Overhead Extension With Rope 3x10
    Abs

    • 2 months ago
      Anonymous

      Yes, by a lot

      • 2 months ago
        Anonymous

        180 sets per week doesnt seem that much. Besides chest theres lower working sets. My chest is lacking so therefore theres more volume.

        • 2 months ago
          Anonymous

          *reps not sets

    • 2 months ago
      Anonymous

      >heavy compounds
      >10 reps
      Why do people keep doing this to themselves?? God what a hell to live

  91. 2 months ago
    Anonymous

    i have started getting weird bicep pain when i bench. could the reason be i am just a fricking noob and benching 3 times a week on a cut is too much or what gives?

    • 2 months ago
      Anonymous

      How much of a beginner are you? If I stop doing incline dumbbells for a while and go back to them, I'll get bicep fatigue on the way down/pausing at the bottom because they're no longer used to stabilizing the weights. It takes a week or so for them to get used to it again

      • 2 months ago
        Anonymous

        pretty beginner, been lifting like 9 months. i have only done barbell bench

        • 2 months ago
          Anonymous

          Yeah you should be well past the "muscles getting used to the lifts" phase. Where exactly on the bicep is the pain? In the middle or at the ends where the muscle is attached to the bone?

          • 2 months ago
            Anonymous

            around here i'd say

            • 2 months ago
              Anonymous

              Okay that sounds a lot more like tendonitis than anything else. I used to that get a lonnnng time ago when I still did bench press. Stop with the bench and anything that uses biceps for a couple/few weeks. If you continue to make it worse it could develop into tendinosis which is WAY worse and will require medical attention/physical therapy to fix

    • 2 months ago
      Anonymous

      If its bicep pain near the eblow then you have tennis elbow

  92. 2 months ago
    Anonymous

    >deadlifts? BAD!
    >romanian deadlifts? GOOD!
    why?

    • 2 months ago
      Anonymous

      you forgot the best one
      >zercher sumo deadlifts

      • 2 months ago
        Anonymous

        I don't even know what those are, but I've heard some screeching how deadlifts are Bad (tm) for you, ego lifts, will kill your back and possibly your family and so on
        assuming it's true (i have no idea) how would rdls be different

        • 2 months ago
          Anonymous

          most lifts (including deadlifts) require you to have decent form at least or you will hurt yourself. deadlifts are one of the ones that if you dont have really good form you have a really high chance of doing really bad damage. if you have good form you can do deadlifts if you want, there are about a dozen variations so you should try them and see which ones you like the best (after all, the best lift is the one you like the most)

          >zercher deadlift
          google didnt give me any images (didnt try hard though) but its basically an ass to grass zercher squat from the ground with your legs in the sumo position, i prefer them because they make me feel like a god, but you might not

          • 2 months ago
            Anonymous

            >the best lift is the one you like the most
            I love lifting donuts into my pig face like you wouldn't believe. It's nice to learn that it's good exercise, too. Thanks!

  93. 2 months ago
    Anonymous

    is it bad to train every day? I've been doing a daily calisthenics program ("decline" push ups, pull ups and some squats),

    • 2 months ago
      Anonymous

      Yes, your body needs at least one rest day per week. But if all you're doing is normie body weight stuff then it shouldn't be too much of an issue

    • 2 months ago
      Anonymous

      if you can recover overnight, no
      but you probably can't if you lift even moderately, hence splits or rest days

  94. 2 months ago
    Anonymous

    [...]

    >Poor or vegan?
    poor, most of my diet is fruit and vegetables though. but i'm not eating them raw, antinutrients are really not an issue.

    • 2 months ago
      Anonymous

      You're eating a pound of vegetables. Switch to rice and eggs

      • 2 months ago
        Anonymous

        i do eat eggs, but there isn't much of a reason to eat rice over potato or oats other than immediate digestibility. rice is cheaper, but it's hardly a satiating food. a varied diet is a good diet.

        • 2 months ago
          Anonymous

          You were asking for a solution to your hypothyroid but you refuse to stop eating goitrogenic, cytotoxic foods.
          Take out the leafy greens, replace them with rice and peeled potatoes.

          >a varied diet is a good diet.
          No, a nutritious diet is a good diet. It's just that different foods often have different nutrients.
          Varying your diet when your genetics are adversely interacting with 70% of the foods you eat is moronic. A cow varying its diet between grass, wheat, and beans is no healthier than a cow that simply eats grass.

          If you are worried about getting a variety of nutrients, eat organ meats and wild fish along with my suggestions.

          • 2 months ago
            Anonymous

            The initial question was
            >is this having an effect or worsening a preexisting condition
            There was no fricking answer other than a jab. Nothing quantifiable at all. No reasoning whatsoever. Is there actually any PROOF that eating goitrogenic foods WILL worsen such a condition or evidence that one should actually err on the side of caution?
            I do eat organ meat, mostly liver occasionally and sometimes heart. There was no refusal to change my diet because there was no fricking alternative suggestion. Only half of a suggestion of which is for a food that contains literally no nutrients at all and is only good for bulk carbs. If I wanted bulk easy to digest carbs I would just buy flour, since it's cheaper, and make bread.
            >A cow varying its diet between grass, wheat, and beans is no healthier than a cow that simply eats grass.
            This is just a moronic analogy. The human digestive system is so much more complex and poorly understood than a domesticated cow, not to mention met with such variance between persons, which has been bred to eat grass, hay, and feed for the past 200 years.
            > 70% of the foods you eat
            not sure how anyone is subsisting on 500 calories per day apart from anorexics, but okay.

            yes, liver and eggs are nutrient rich. Do they cover everything? No, which is why you eat other micronutrient dense foods. Nutrition comes from variation, If I only ate one food forever I am going to become deficient in something over time.

  95. 2 months ago
    Anonymous

    >https://www.muscleandstrength.com/workouts/phul-workout
    Is this good?

  96. 2 months ago
    Anonymous

    is it normal to still regularly feel sore after working out, despite already lifting for a couple of years?

    • 2 months ago
      Anonymous

      yes you will get doms until the end of time

  97. 2 months ago
    Anonymous

    Is an hour's gap enough if i want to get a light dinner before my boxing class tonight?
    Just a burger from mcds, nothing huge

    • 2 months ago
      Anonymous

      >light dinner
      >burger from israelitedonalds
      homie please

  98. 2 months ago
    Anonymous

    How often can I train the same muscle group for good gains? I know twice a week is the norm, but could I train every other day for better gains?
    I've read that some muscles like forearms recover quicker than quads for examples.

    • 2 months ago
      Anonymous

      Technically yes, with one day for rest. There are numerous 6 day routines. It's advised to never train the same muscles multiple days in a row, they'll need ~36-48 hours to fully recover

      • 2 months ago
        Anonymous

        Ohhh ok! Thanks

  99. 2 months ago
    Anonymous

    Have been doing Sean10mm's SS for about 4 months.
    5'2, ~65 KG, Bench 40 KG, Deadlift 80 KG.
    LP has stopped and it's not feasible for me to get a better diet.
    Any suggestions for a program more focused on 'looking good'? Preferably 3 days a week and < 1 hour per session.
    How's PPL?

  100. 2 months ago
    Anonymous

    I have no fat anywhere on my body except my stomach. Will doing sit ups and pushups help?

    • 2 months ago
      Anonymous

      you don't control where your fat is stored. that's just genetics.
      you either lose weight to get rid of it or get jacked enough for it to not be noticeable.

    • 2 months ago
      Anonymous

      spot reduction is a myth. No, they won't help. Losing weight will help
      >I have no fat anywhere on my body except my stomach
      Objectively false. Just because you can't see/notice it, doesn't mean it's not there

    • 2 months ago
      Anonymous

      New studies show that it may be possible. Even if the effect isn't massive, it still seems to work.

      • 2 months ago
        Anonymous

        post studies

      • 2 months ago
        Anonymous

        >studies show!
        have a nice day

  101. 2 months ago
    Anonymous

    >cubital tunnel diagnosis
    Its over. On a serious note whats a good way to focus on core, legs, and cardio without overtraining my legs 7 days a week since I can’t do upper body currently

  102. 2 months ago
    Anonymous

    Puffed rice cakes. I could eat a bag of these a day. What's the catch? Is it a good snack btw meals?

  103. 2 months ago
    Anonymous

    My legs keep falling asleep, I literally almost fell down getting out of my room. What does this mean, and how do I stop almost dying.

  104. 2 months ago
    Anonymous

    I write my lifts down in a physical notebook, with a cheap ballpoint pen.

    • 2 months ago
      Anonymous

      Can't afford a Montblanc? homosexual

      • 2 months ago
        Anonymous

        being able to afford something is not a reason unto itself to buy it.
        I'm an engineer in Leafistan; the ring on my finger broadcasts my status better than any pointless Consoomer totem ever could.

  105. 2 months ago
    Anonymous

    Is a bit of alcohol good for you or not?
    Studies are conflicting and I trust autists on IST more than 100IQ medgays.

    • 2 months ago
      Anonymous

      compared to complete abstinence from it, it's bad for you. Ethanol is definitionally a poison, people just enjoy the side-effects of their body's attempts to metabolize it into sugar.
      When studies say a glass of wine every night or whatever is Good, the main thing is the antioxidants in it.

      But partaking every now and then really isn't going to make a significant impact on your life expectancy, in the grand scheme of things. You might die a couple months earlier or later, but that's a useless rationale for doing or not doing anything.

    • 2 months ago
      Anonymous

      Even one beer kills some of your gains.

  106. 2 months ago
    Anonymous

    How fit do you need to be to gain acess to a gym?

    • 2 months ago
      Anonymous

      If you can get out of bed and into the gym, you're fit enough.

  107. 2 months ago
    Anonymous

    How do I train triceps?

  108. 2 months ago
    Anonymous

    Why am I getting a surge of adrenaline 2 hours after my workout session? Didn't take any pre or coffee today.
    I'm literally sitting in my chair jittering right now wtf.

  109. 2 months ago
    Anonymous

    is 1,200 calories per day ok for cutting?

    • 2 months ago
      Anonymous

      totally depends on your height, weight and activity level. although unless you're a woman or a midget that's pretty damn low to start a cut with.

      if you haven't already, you can get a rough estimate of the calories you should be eating on a cut with this calculator:
      https://tdeecalculator.net/

  110. 2 months ago
    Anonymous

    barbell bent over rows
    floating with a strict almost horizontal back vs doing it strict pendlay style (pulling every rep off the cloor)?
    less weight but more stretch vs more weight but less stretch

    • 2 months ago
      Anonymous

      I prefer bent over rows to pendlay.

      is 1,200 calories per day ok for cutting?

      Unless you're super short/short and a woman, no.

      How do I train triceps?

      step 1 is to google "Tricep exercises"

  111. 2 months ago
    Anonymous

    Interested in ISTs take on this. Im sick of hard lumpy poops that tear my ass up. I read if you drink protein shakes, eat lots of lean protein that poops can be firm as not enough fat in diet so maybe try fattier meat and some full cream milk with protein shakes. Then i also read constipation is caused by high fat diets. Im trying everything here, but probably trying so many different things each day for improvements its hard to know whats actually working and whats making things worse. MFP tells me fibre is usually 25-30g so i feel like this is all fine.

    • 2 months ago
      Anonymous

      My shit seems to do whatever it wants most of the time, but since I am slightly interested in anal I've done a bit of research too.
      Psyllium helps, fruit with fiber helps, prunes are quite good, but taste meh. Staying a little extra hydrated is supposed to help. I suspect eating cheese makes things worse. Recently bought chia seeds which are fricking full of fibre and I'll try that maybe tomorrow. Good luck with your shitmaxxing.

      • 2 months ago
        Anonymous

        Thanks anon. I had a bad feeling cheese or anything lactose really was making things worse. Bought some lactose free greek yogurt to see what happens

    • 2 months ago
      Anonymous

      I was shitting only a few times a week but since adding oats and ground beef back into my diet Ive been on a daily schedule. Not science, just my own findings.

  112. 2 months ago
    Anonymous

    I think explosive pullups and dips will help me punch harder, am I stupid or does the logic follow?

  113. 2 months ago
    Anonymous

    bros i just got myself one of these. what's the best way to use it throughout the day so i can get sexy forearms? do i set it to low resistance and just squeeze it over and over again as long as possible? or high resistance and do short sets every few minutes? or just hold it as long as possible? what do?

    • 2 months ago
      Anonymous

      set it to what you can do 30x3 on with a few lower weight warmup reps, you can do them everyday

      • 2 months ago
        Anonymous

        >30 sets of 3 reps
        frickin A.

      • 2 months ago
        Anonymous

        thanks anon, I'll do that.

        >30 sets of 3 reps
        frickin A.

        kek

  114. 2 months ago
    Anonymous

    Any benefits to going to the gym twice a day assuming I get a full workout both times?
    Also, anyone have experience doing a cleans? Paranoid about parasites accumulating from all the stuff I eat (mostly meat)

    • 2 months ago
      Anonymous

      see

      Technically yes, with one day for rest. There are numerous 6 day routines. It's advised to never train the same muscles multiple days in a row, they'll need ~36-48 hours to fully recover

    • 2 months ago
      Anonymous

      >Paranoid about parasites accumulating from all the stuff I eat (mostly meat)
      Do you live in a 3rd world country? No? Then you have nothing to worry about. Don't be dumb about this, anon.

    • 2 months ago
      Anonymous

      >Also, anyone have experience doing a cleans? Paranoid about parasites accumulating from all the stuff I eat (mostly meat)
      >"""""toxins""""" meme bullshit
      oh my god how do you people still fall for this bullshit???

      • 2 months ago
        Anonymous

        they are right you schizo, parasites do show up much more often in meat, and they are a real thing

        Any benefits to going to the gym twice a day assuming I get a full workout both times?
        Also, anyone have experience doing a cleans? Paranoid about parasites accumulating from all the stuff I eat (mostly meat)

        not possible to flush them out with anything other than specific drugs most likely, they would have evolved to survive anything thats naturally found in nature. if you are really worried about it get a box of dewormers or some other parasite pill every few months or so and follow the label (most likely you will be wasting your time, either youll notice the parasites or they wont bother you, but if its a proper paranoia you may as well take them)

        >Paranoid about parasites accumulating from all the stuff I eat (mostly meat)
        Do you live in a 3rd world country? No? Then you have nothing to worry about. Don't be dumb about this, anon.

        youre the one being dumb, theres dozens of parasites you can get in first world countries from meat, pinworm and flatworm are the ones i can name without looking it up, but if you want to check, you can google them yourselves

        • 2 months ago
          Anonymous

          >falling for the parasites/germs memes
          my god quit spreading false shit. Cook your food properly and there's nothing to worry about.

          • 2 months ago
            Anonymous

            are you saying you cook all your meat well done (often all the way to rubber) every time?

            https://i.imgur.com/eg2DJDo.jpg

            >help I ate raw meat and now I have worms n shit inside of me!!
            >that means all food on the planet is infected and contaminated!!!!
            have a nice day

            >all food on the planet is infected
            not true, i didnt say that, and besides it doesnt even matter because that anon was paranoid about the possibility of it, not the likeliness. i didnt realise only some questions were worth answering in this thread

            [...]
            Legitimately wish all you "muh toxins" people would chug bleach if you're so scared. Modern food inspection/preparation has completely rid us of these dangers

            literally not true, have a nice day

            • 2 months ago
              Anonymous

              >are you saying you cook all your meat well done (often all the way to rubber) every time?
              Imagine being this completely stupid. God I wish mods would ban all conspiracy theory dipshits like you. The quality of threads would instantly and massively improve

              • 2 months ago
                Anonymous

                whats the conspiracy? i genuinely dont get it. are you saying that parasites dont exist? are you saying that you can half cook meat (leave the inside still red/bloody/soft) and still hope to kill everything every time?

                https://i.imgur.com/uqhSj1J.jpg

                >he's still going
                >he ACTUALLY believes all of this
                It's like a train wreck, you just can't look away

                yeah i believe in parasites, i had pinworm a decade ago, most likely from meat not cooked all the way through. ive seen parasites in other animals (a wasp and a kangaroo, both alive). i do think that you arent going to die from them and that mostly they arent a big deal but they do exist

                Any benefits to going to the gym twice a day assuming I get a full workout both times?
                Also, anyone have experience doing a cleans? Paranoid about parasites accumulating from all the stuff I eat (mostly meat)

                next time dont say fricking "clean" or that they "accumulate" (technically parasites dont accumulate anyway, theyre living things with normal lifespans)

              • 2 months ago
                Anonymous

                >most likely from meat not cooked all the way through
                >FULLY FRICKING ADMITS TO THE PROBLEM AT HAND

              • 2 months ago
                Anonymous

                >yeah i believe in parasites, i had pinworm a decade ago, most likely from meat not cooked all the way through
                You literally can't fricking make this shit up
                >Modern food inspection/preparation has completely rid us of these dangers
                >literally not true, have a nice day
                >I ate meat that wasn't prepped the right way and got infected though
                holy fricking shit

                thats the only thing you can say about it? not cooked all the way through just means that it was a bit red and spongy and slightly bleeding juices out like picrel. if you want to make it taste like leather you can cook it all the way through, or do it a bit beyond well done

              • 2 months ago
                Anonymous

                >yeah i believe in parasites, i had pinworm a decade ago, most likely from meat not cooked all the way through
                You literally can't fricking make this shit up
                >Modern food inspection/preparation has completely rid us of these dangers
                >literally not true, have a nice day
                >I ate meat that wasn't prepped the right way and got infected though
                holy fricking shit

            • 2 months ago
              Anonymous

              >he's still going
              >he ACTUALLY believes all of this
              It's like a train wreck, you just can't look away

        • 2 months ago
          Anonymous

          >help I ate raw meat and now I have worms n shit inside of me!!
          >that means all food on the planet is infected and contaminated!!!!
          have a nice day

    • 2 months ago
      Anonymous

      they are right you schizo, parasites do show up much more often in meat, and they are a real thing

      [...]
      not possible to flush them out with anything other than specific drugs most likely, they would have evolved to survive anything thats naturally found in nature. if you are really worried about it get a box of dewormers or some other parasite pill every few months or so and follow the label (most likely you will be wasting your time, either youll notice the parasites or they wont bother you, but if its a proper paranoia you may as well take them)

      [...]
      youre the one being dumb, theres dozens of parasites you can get in first world countries from meat, pinworm and flatworm are the ones i can name without looking it up, but if you want to check, you can google them yourselves

      Legitimately wish all you "muh toxins" people would chug bleach if you're so scared. Modern food inspection/preparation has completely rid us of these dangers

  115. 2 months ago
    Anonymous

    on a pull day, which do I do first? Pullups or deadlifts?

  116. 2 months ago
    Anonymous

    I just wanted to ask for some help on workout plans.
    Right now I’m cutting and I do a variation of ppl. And I go to the gym 4-5 times a week.
    I’m gonna start my bulk again shortly and there are areas I’d like to focus on like forearms and traps, etc. I like doing a 3 day split because it’s never too long between when i hit the same group again. But I also don’t want to overbloat these days because it means I don’t hit each group as much as I want because I’m trying to cram too much shit in. So should I do a 4 day instead?

    • 2 months ago
      Anonymous

      I do a 4 day upper/lower split and it's honestly the happiest I've been with a routine

  117. 2 months ago
    Anonymous

    can I lift and do martial arts?
    I want to start going to a boxing gym, but I'm wondering if it's a good idea since I just started lifting. will it hurt my gains/recovery? I'm currently doing greyskull LP, but I want to lose weight and I've always wanted to learn how to box.
    will doing boxing on my off days mess with LP?

    • 2 months ago
      Anonymous

      if you want to box do it, just eat a bit more to account for your extra cardio

  118. 2 months ago
    Anonymous

    When should I get a squat rack? I work out alone in my basement and I can barely lift the weight over my head onto my shoulders when I go to do squats. I've bee trying to work my arms more but they can't keep up with my legs. Should I invest in a rack finally before I kill myself?

    • 2 months ago
      Anonymous

      >I can barely lift the weight over my head onto my shoulders when I go to do squats
      lmfao this is ridiculous. get a rack immediately.

  119. 2 months ago
    Anonymous

    you dont need a squat rack at all. you dont even need to do the traditional back squat if you dont want to. there are zercher squats, split squats, weighted pistol squats and probably half a dozen more
    if you cant afford a rack or just cant fit one you dont need one (obviously this is assuming you dont want to do pro powerlifting in the near future)

    • 2 months ago
      Anonymous

      I don't want to be a pro powerlifter or anything. I just want to get bigger and be good enough for combat. I started that ancient Sean10mm stripped 5x5 routine a few months back and am my limit for barbell squats without a rack. What would you recommend?

      • 2 months ago
        Anonymous

        combat? youll probably want the flex ability that a weighted pistol squat will give you, its also one of the more ""functional lifts"" in the class. if you think youll need real calf strength you can do them on your toes also (make sure you practice with zero weight just go get the movement down)

        • 2 months ago
          Anonymous

          Thanks for the tip, I'll try it out!

  120. 2 months ago
    Anonymous

    >PUSH UPS
    >PULL UPS
    >SQUATS
    >one set of each to absolute failure
    What is wrong with this routine?

  121. 2 months ago
    Anonymous

    How do I stop hiding my head between my shoulders whenever I use my back? I had this problem for years, climbing, pullups, bench press, my natural instinct seems to be to drive my shoulders upwards no matter how I try to resist it

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