QTDDTOT

Now that American slop is 80% vegetable oil and sawdust, should I take 2 multivitamins per day instead of 1?

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  1. 1 month ago
    Anonymous

    Whats more pathetic? A sub 1pl8 OHP or living with your parents past the age of 22?

    • 1 month ago
      Anonymous

      >Whats more pathetic?
      caring about what other people think

      • 1 month ago
        Anonymous

        The only people who don't care what other people think about anything are shutin losers with nothing going for them. These are the same people who also don't care about their image. It's no coincidence that all the adults still playing competitive trading card games and building those plastic robots/paint those gay "warcraft" pieces all look like shit.

        • 1 month ago
          Anonymous

          You can be self motivated without looking left and right for everyone else's approval for every single little detail. You can make improvements in both, why place special value on what society thinks and instead just view it as improving your own situation. Why the frick would you care if I think that you having a better OHP would be better than you moving out? How would that affect your decision?

          • 1 month ago
            Anonymous

            Right this second, you're looking for my approval. You care what I think. Saying stuff like
            >"You can be self motivated without looking left and right for everyone else's approval for every single little detail"
            And
            >"why place special value on what society thinks and instead just view it as improving your own situation"
            Has nothing to do with my post. You're just jibber-jabbering with these cliché tidbits of irrelevant information in hopes someone gives you a 2D high five.

        • 1 month ago
          Anonymous

          Imagine the smell

          If a hot girl entered the room, do you think there would be a stampede toward her, or to the exits?

          • 1 month ago
            Anonymous

            I imagine she would create a force field of beta orbiters around her, but who will never get to touch her and when she enters the room it's like they all got trapped by her unlimited feminine presence.

        • 1 month ago
          Anonymous

          At least these people are having fun.

          • 1 month ago
            Anonymous

            Life isn’t about haven’t fun you fricking normie

        • 1 month ago
          Anonymous

          All of these people are incredibly self conscious which is the reason they only hang out with other loser nerds because they can’t even look a girl in the eye
          >source: been to one of those autism conventions in my past

        • 1 month ago
          Anonymous

          >Whats more pathetic?
          caring about what other people think

          you gotta find the right amount of caring.
          Too many fricks given is a woman moment, too few fricks given is autism

        • 1 month ago
          Anonymous

          I just don't care, you either agree with me or you don't. And if you don't you're wrong and I don't listen to people who are wrong.
          Life's too short to appeal to people who will never care about you and you will never see again. If I'm on your payroll, I might agree with you but I'm not so kick rocks, loser.

    • 1 month ago
      Anonymous

      >Just saw an Asian woman with a White man, China has fallen

    • 1 month ago
      Anonymous

      >22
      Happy birthday my man.

      • 1 month ago
        Anonymous

        22 isn't an arbitrary number. It's the age at which normal people graduate college with a Bachelor's degree. You'd know this you, you know, you graduated college lol

    • 1 month ago
      Anonymous

      bros, for the past few weeks my shoulders have hurt when I sleep on my side. I've alternated about 50/50 between sleeping on my back and sleeping on my side for as long as I can remember, but out of nowhere it started hurting my shoulders. I can't think of anything that caused it. The frick did I do? The frick do I do?

      >tfw you don't exist in the hapa timeline where all of China was a British colony from the 1800s to the present and the US annexed Japan after World War II

      • 1 month ago
        Anonymous

        If its not pain but just discomfort I had something similar but it went away. So if its not painful, dont worry, train your stabilizor muscles in the shoulder.

      • 1 month ago
        Anonymous

        >The Hapa Timeline
        Frick now that you mentioned it I kinda wish it happened even though that would mean a lot of unnecessary pain upon the world, but it sounds really hot. And include a mixed India as well for the sirs in this thread.

    • 1 month ago
      Anonymous

      I don't understand what this guy's point is supposed to be.

      • 1 month ago
        Anonymous

        the video is meant to condition your subconsciousness to connect the topic with annoying facial expressions..

    • 1 month ago
      Anonymous

      American hands typed this post
      T.an American

    • 1 month ago
      Anonymous

      >insane rent
      >insane house prices & interest
      >companies getting tighter and tighter about hiring but people are only receiving raises by job hopping
      I want to but how the frick are you supposed to make that work, damn

  2. 1 month ago
    Anonymous

    >"Now"
    you were raised on a diet of 90% corn in uncountably many different processed forms. a little late to start being concerned about it.

  3. 1 month ago
    Anonymous

    Your multivitamins are primarily sawdust, silicon dioxide (glass), finely ground plastic, and heavy metals. Buy powders in bulk, send samples to an independent lab for analysis, and make your own capsules, or use liquid forms only.

  4. 1 month ago
    Anonymous

    im running an LUAxLUx split and i do heavy (im a dyel kind of) rows on my Upper day after heavy deads, is this stupid? or am i not strong enough yet for it to matter?

    • 1 month ago
      Anonymous

      why are you doing deadlifts on upper day? yes it's stupid

      how relative is lifting "heavy"? if 50kg bench press is heavy for me, say my 5rm, does my cns get fatigued as much as someone who does 100kg as a 5rm, assuming all else is equal? so if someone says dont do x thing after benching heavy, does this also apply to me despite being a weak frick? i know it matters for joints etc. but im asking about cns fatigue

      yes it's all relative to your individual strength. heavy can mean 50kg or 200kg depending on the person.

      Is 3 reps in a set enough for strength?

      yes but 5 would be optimal

  5. 1 month ago
    Anonymous

    how relative is lifting "heavy"? if 50kg bench press is heavy for me, say my 5rm, does my cns get fatigued as much as someone who does 100kg as a 5rm, assuming all else is equal? so if someone says dont do x thing after benching heavy, does this also apply to me despite being a weak frick? i know it matters for joints etc. but im asking about cns fatigue

  6. 1 month ago
    Anonymous

    What is a better 3-day routine, pic related or GSLP? I plan to run 4-5x a week alongside lifting

    • 1 month ago
      Anonymous

      My goal is to get better at running and look good doing it

    • 1 month ago
      Anonymous

      My goal is to get better at running and look good doing it

      Bump

    • 1 month ago
      Anonymous

      GVS has a 3 day full body routine, it's better than that shitty chest and leg focused routine.
      He's also a runner.

      I don't like it, and I'll tell you why. First of all, I assume it's ABxABxx, correct me if this is wrong.

      You're hitting you chest, shoulders and lats for only 12 sets per week. Greg Nuckols did a study recently, which determined the optimal number of working sets for muscle growth is around 20, so I'd always try to be around that number for each muscle group. In accordance with your goal, I'd therefore add more shoulder work - probably some incline benching, as it checks both your needs as far as chest and shoulders go.

      Face pulls is a hard movement to make any progressive overload with. It's more physiotherapeutic imo. That's good of course, but if you want strength/growth, sub it out.

      Traps are a upper body movement yes, but farmers walks work a lot of movements in your lower body, and so does the stair master. In an AB structure, that means you're working your lower body two days in a row. If any muscle fibers are broken down during your farmers walks and stair climbing on day A, you're working out broken muscle on day B, which makes you weaker and will also cause fatique issues in the long line. This will inhibit your goals. I'd honestly move the trap work to day B, since you're deadlifting on that day. I'd sub stair master for row machine, burpees or elliptical on day A. This will also give you much more totalt recovery for your lower back than it seems.

      Your squats are the only movement that really hit the quads on day B. Meanwhile you have four movements that target your lower back, three of which put weight on the lower back. That's way too much and is a major injury risk in your program. Besides, you're totalling 30 glute sets per week, not counting stair master I think you're good on ass haha. Sub out good mornings and add some leg presses. Alternatively do good mornings one week, and deadlift the other. I like reverse lunges, but you don't need them, and it's also a movement that is hard to progressively overload.

      Hope this helps king

      >Greg Nuckols did a study recently, which determined the optimal number of working sets for muscle growth is around 20
      Yeah, if you take each set to mild discomfort then 20 sets is optimal. If you take them to failure, 8-12 sets is great.

      • 1 month ago
        Anonymous

        Friend are you going to tell me that you're doing 8-12 sets to failure for each muscle group every week? While making progress and avoiding injury? Unless you're 16 or you're Eric Bugenhagen, I'm going to have to doubt you.

        • 1 month ago
          Anonymous

          >Friend are you going to tell me that you're doing 8-12 sets to failure for each muscle group every week?
          shit bait.

      • 1 month ago
        Anonymous

        Runbro here, thanks man. Do you have a link for me as well? Never heard of GVS tbh

    • 1 month ago
      Anonymous

      No back extensions ngmi

  7. 1 month ago
    Anonymous

    Just eat vegetables, potatoes and meat. What are you gay?

    • 1 month ago
      Anonymous

      Just too poor to afford real food anymore

  8. 1 month ago
    Anonymous

    Is 3 reps in a set enough for strength?

  9. 1 month ago
    Anonymous

    what are 4-5 movements you would recommend for a dedicated arm day? I'm trying to grow some impressive arms.

  10. 1 month ago
    Anonymous

    Thoughts on my U/L split?

    4xweek

    Upper:
    Barbell Bench Press 3x6
    Barbell Overhead Press 3x6
    Barbell Row 3x6
    Pull-ups 3x6
    Dips 3x6
    Lat Raise 3x12
    Face Pull 3x12
    Farmers Walks 3xAs far a possible
    Stair Master 1xAs far as possible

    Lower:

    Squat 3x6
    Deadlift 3x6
    Reverse Lunge 3x6
    Good Morning 3x6
    Hip Thrust 3x6
    Calf Raise 3x12
    Stair Master 1xAs far as possible

    Let me know how you feel about the rep ranges, I tried going for mix of hypertrophy and strength. For the more accessory style lifts I went with higher reps.

    I want wider shoulders hence the extra work on shoulders. I also want a strong lower back and glutes, hence the good mornings, reverse lunges, and hip trusts on top of the standard squat and deadlift. My calfs are pretty big already from genetics, but I suppose I could train them more to make my legs look bigger. I also have decent forearms from genetics too, but I added farmers walks for the same reason (make my arms look bigger/stronger). The stair master is my cardio which I really want to improve and I feel like it has the benefit of training my legs on top of that too.

    • 1 month ago
      Anonymous

      Needs arm isolations.

      how relative is lifting "heavy"? if 50kg bench press is heavy for me, say my 5rm, does my cns get fatigued as much as someone who does 100kg as a 5rm, assuming all else is equal? so if someone says dont do x thing after benching heavy, does this also apply to me despite being a weak frick? i know it matters for joints etc. but im asking about cns fatigue

      >if 50kg bench press is heavy for me, say my 5rm, does my cns get fatigued as much as someone who does 100kg as a 5rm, assuming all else is equal?
      No it doesn't. At your level you shouldn't even think about cns fatigue.

      im running an LUAxLUx split and i do heavy (im a dyel kind of) rows on my Upper day after heavy deads, is this stupid? or am i not strong enough yet for it to matter?

      Not an issue unless you're doing high volume on DL, back can take it. If you're worried about your lower back, just do a chest supported row.

      https://i.imgur.com/RYQMlwI.png

      what are 4-5 movements you would recommend for a dedicated arm day? I'm trying to grow some impressive arms.

      Dumbbell curls SS pushdowns 1x12-15, 2x6-10/1x12-15, 2x6-10
      Finger curls 3x8-12
      Overhead extensions SS Pronated curls 3x8-12/3x8-12
      Extensions can be swapped with skull crushers. Dumbbell curls can be any curl you like the most but if it's stretched based you should warm up a bit more.

    • 1 month ago
      Anonymous

      I don't like it, and I'll tell you why. First of all, I assume it's ABxABxx, correct me if this is wrong.

      You're hitting you chest, shoulders and lats for only 12 sets per week. Greg Nuckols did a study recently, which determined the optimal number of working sets for muscle growth is around 20, so I'd always try to be around that number for each muscle group. In accordance with your goal, I'd therefore add more shoulder work - probably some incline benching, as it checks both your needs as far as chest and shoulders go.

      Face pulls is a hard movement to make any progressive overload with. It's more physiotherapeutic imo. That's good of course, but if you want strength/growth, sub it out.

      Traps are a upper body movement yes, but farmers walks work a lot of movements in your lower body, and so does the stair master. In an AB structure, that means you're working your lower body two days in a row. If any muscle fibers are broken down during your farmers walks and stair climbing on day A, you're working out broken muscle on day B, which makes you weaker and will also cause fatique issues in the long line. This will inhibit your goals. I'd honestly move the trap work to day B, since you're deadlifting on that day. I'd sub stair master for row machine, burpees or elliptical on day A. This will also give you much more totalt recovery for your lower back than it seems.

      Your squats are the only movement that really hit the quads on day B. Meanwhile you have four movements that target your lower back, three of which put weight on the lower back. That's way too much and is a major injury risk in your program. Besides, you're totalling 30 glute sets per week, not counting stair master I think you're good on ass haha. Sub out good mornings and add some leg presses. Alternatively do good mornings one week, and deadlift the other. I like reverse lunges, but you don't need them, and it's also a movement that is hard to progressively overload.

      Hope this helps king

      • 1 month ago
        Anonymous

        Thank you anon,

        I've changed it to:

        Upper:
        Bench
        Incline Bench
        OHP
        Pull ups
        Dips
        Lat Raise
        Face pull/alternative
        Row machine

        Lower:
        Squat
        Deadlift
        Lunges
        Leg Press
        Hip Thrust
        Calf Raise
        Farmers Walk
        Stairmaster

        Do you know what amount on incline I should be doing for incline bench?

        • 1 month ago
          Anonymous

          +barbell row on upper, left that out

  11. 1 month ago
    Anonymous

    Is anyone here olgay enough to remember Dinotendies?
    Does he post anymore?
    The last dinotendies post I saw was the dumpster scavenge haul.
    I miss Dinotendies. =/

  12. 1 month ago
    Anonymous

    I do an A, B alternating workout, and on one of the days, for legs, I do Squats + Deadlifts, and on the other day I only do Squats. I seem to have powerful quads compared to my hams and glutes. Would it be sensible to swap the lone squat day with hip thrusts? I don't do any other leg movements. My goals are a 200kg deadlift and a big ass.

  13. 1 month ago
    Anonymous

    thoughts on https://shovelglove.com/ ?
    cheap homemade weight and daily short exercises for life with no concern for gains.

  14. 1 month ago
    Anonymous

    Been doing starting strength as recommended in the sticky for a little over three months now, my only thing is I just don’t jive with Pendlay rows, they still feel awkward and I can’t move more than like 155 without compromising form after a few reps. Is there an equivalent cable exercise I can do or should I just power through it

    • 1 month ago
      Anonymous

      drop the weight if you can't complete the set comfortably

  15. 1 month ago
    Anonymous

    Lately I've been getting weird sensations in my tricep while doing weighted pushups and dips.
    It happens under load and kinda feels like a bunch of separate strings snapping apart.
    It's totally painless and sometimes I get the same sensation while stretching.

    What the frick is this shit?
    Is my tricep about to explode or is it just some weird muscle twitch?

    • 1 month ago
      Anonymous

      >kinda feels like a bunch of separate strings snapping apart
      >It's totally painless
      Does not compute. Take a week off and let it rest, then see if it keeps doing it?

      • 1 month ago
        Anonymous

        >Does not compute
        It's like bunch of tiny sudden jerking/twitching sensations without pain while under load.
        I don't know how else to describe it..

        >Take a week off and let it rest, then see if it keeps doing it?
        I'm already doing that.
        I was just kinda hoping someone would know what was happening..

        • 1 month ago
          Anonymous

          Sounds like a regular ass muscle twitch. Do you drink enough water

  16. 1 month ago
    Anonymous

    >finally figure out how to work around my cuff tear and get back into lifting
    >seeing trainer, making good progress
    >get hit in a crosswalk like this
    Is it over for me bros?

    • 1 month ago
      Anonymous

      how did you work around your cuff tear?

      • 1 month ago
        Anonymous

        I started with PT, they cleared me at 5 weeks, and I felt like I hurt my shoulder again doing super simple workouts at home. So I started an even gentler routine of external band rotations, internal band rotations, tricep push downs, and face pulls. Slowly increased reps and resistance band strength. Then I started adding wall pushups, each week going a little lower, like the sink, or bed frame, then doing flat pushups on the floor, then decline pushups, and weighted decline pushups. Got back into a little free gym my apartment had, slowly worked up to 50 lb dumbbell bench.

        Finally started seeing a power lifting trainer my friend recommended, who also has a cuff tear. He programmed a lot of swiss bar, spoto press, block press, very little traditional straight bar bench.

        If my shoulder was getting irritated (and it did) we would try to isolate what caused it and dialed it back or took it out of the programming. I was doing straight bar squats, but not often. I supplement for safety bar squats or marss bars squats. Dumbbell overheads were causing me pain, but I replaced them with incline dumbbell press which I do fine with. In a few months I went from barely being able to press 50lb dumbbells for 5, to incline pressing 65s for 10 easily and swiss bar benching my bodyweight.

        Now I have to figure out how to work around this knee injury. Hopefully my acl is okay, but I feel like I at least have mcl and meniscus damage. MRI is next week.

  17. 1 month ago
    Anonymous

    Should I just do a bro split? I want to run 20 mins and it’s hard to do that then work on chest and back while doing multiple exercises for each part. I finish it off with some ab stuff but it totals to like 2 hours or close to. Would a bro split but my time off

    • 1 month ago
      Anonymous

      Only if you're fine with getting like half the muscle gains as doing a normal ass upper/lower split 4x per week.

  18. 1 month ago
    Anonymous

    Would a joint supplement be better to take for achy joints than collagen?
    Collagen has more benefits than just helping the joints but I can't with this elbow pain anymore

  19. 1 month ago
    Anonymous

    A question about rows - I used to do ring rows when the rings were about my thigh level (did them nearly horizontal), but in the new cali park there are rings that are calf-level and rings that are nearly shoulder-level. So I take the higher ones and put my feet on the bar to do them elevated, but it looks ridiculous.
    What should I do instead? What kind of other exercises are recommended for a semi-dyel with no experience with rings?

    • 1 month ago
      Anonymous

      pendlay row

    • 1 month ago
      Anonymous

      Start training the tucked front lever rows.

      Runbro here, thanks man. Do you have a link for me as well? Never heard of GVS tbh

      Geoffery Verity Schofield on boostcamp. I think it may be posted somewhere else but that's where I found it.

      I'm 57kg and 179 cm (5'10-11). What's a good weight goal to set? I find it really difficult gaining weight

      Same height as you, 72.5kg in the pics. I'm going for 75kg while being a bit leaner than I am now.

      • 1 month ago
        Anonymous

        nta but the 5"8 guy
        how long did it take you to get that low of a bf%?

        • 1 month ago
          Anonymous

          I've always hovered around 12-16% bf. When I get to the higher end I just cut down for a few months

          5"8 178lbs
          doing a U/L compound split with some DBs 4 days a week

          im gonna start a cut
          my stomachfast has gone up a bit too much
          shouwould 1800 calories we okay?

          That's fine. Anywhere between 2100 and 1800 will work depending on your activity levels. General formula is (weight in lbs) X 10-12. Be sure to re-calculate at the end of every month.

          • 1 month ago
            Anonymous

            cheers anon
            your bicep looks sick btw

            • 1 month ago
              Anonymous

              No problem and thanks.

              is 600ng/dl low testosterone? would it make a noticeable difference for me if i got prescribed TRT? is it worth it or should i stay natty and not use trt

              Stay natty.

              for reference i have been lifting for nearly 2 years now and i have made alright gains but im not sure if i have low T or not

              If you've already made alright gains, why would you even consider taking anything? You're obviously on the right track just stick to it.
              >but im not sure if i have low T or not
              Fix your sleep, nutrition, stress levels, and you'll quickly find out you have normal test levels. Test levels aren't the be all and end all that people make it out to be

      • 1 month ago
        Anonymous

        Runbro again. It's this one, right? https://www.boostcamp.app/geoffrey-schofield/rampage

        • 1 month ago
          Anonymous

          Yeah, Rampage. Wish I had something like that when I started.
          The bottom has guidelines btw. The few major changes I'd make is trying to superset some of it, and adding neck exercises.

          • 1 month ago
            Anonymous

            Thanks man, much appreciated

      • 1 month ago
        Anonymous

        >Start training the tucked front lever rows.
        I don't know if I'll be able to do a single rep. How to progress from elevated feet rows?

        • 1 month ago
          Anonymous

          Usually you start with a variation of skin the cat, once you have that as a foundation you can move onto BL and FL training.
          But give it a go, you might be strong in a tucked position. If all you're after is a row variation, that'll do it.

          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?

          This is a hypertrophy routine that checks all your boxes:

          Runbro again. It's this one, right? https://www.boostcamp.app/geoffrey-schofield/rampage

  20. 1 month ago
    Anonymous

    5"8 178lbs
    doing a U/L compound split with some DBs 4 days a week

    im gonna start a cut
    my stomachfast has gone up a bit too much
    shouwould 1800 calories we okay?

    • 1 month ago
      Anonymous

      >shouwould 1800 calories we okay?
      Dunno. Try it and find out. You'll quickly learn that anything larger than like a ~900-1000 calorie deficit fricking blows ass. I stick to around ~800

      • 1 month ago
        Anonymous

        i dont want to goo beyond 500 though
        really do not want to lose more than the minimum amount of tiny strength ive built up

        • 1 month ago
          Anonymous

          Everyone loses a bit of strength throughout the cut. Nature of the beast. A smaller deficit does make the effect a lot smaller, though

          • 1 month ago
            Anonymous

            alright i'll stick to 1800 for the next 4-6 weeks then take a maintenance week and see where i stand
            thank you anon

  21. 1 month ago
    Anonymous

    I'm 57kg and 179 cm (5'10-11). What's a good weight goal to set? I find it really difficult gaining weight

    • 1 month ago
      Anonymous

      3cm shorter here
      you should go up to at least 70kg imo
      if you have difficulties eating use shakes
      put in everything you like, peanutbutter, ice cream, milk, protein powder

  22. 1 month ago
    Anonymous

    i have a jacket thats the right lenght and the sleeves are the right size, the only problem is that the shoulders and around my chest its too loose. what lifts can i do if i want to reasonably wear it in a few months?

  23. 1 month ago
    Anonymous

    is 600ng/dl low testosterone? would it make a noticeable difference for me if i got prescribed TRT? is it worth it or should i stay natty and not use trt

    • 1 month ago
      Anonymous

      for reference i have been lifting for nearly 2 years now and i have made alright gains but im not sure if i have low T or not

    • 1 month ago
      Anonymous

      for reference i have been lifting for nearly 2 years now and i have made alright gains but im not sure if i have low T or not

      its not bad, certainly not worth dropping your natty card just to do some trt

    • 1 month ago
      Anonymous

      on Utilitarian principles, it may be right to do and privately recommend, under certain circumstances, what it would not be right to advocate openly; it may be right to teach openly to one set of persons what it would be wrong to teach to others; it may be conceivably right to do, if it can be done with comparative secrecy, what it would be wrong to do in the face of the world; and even, if perfect secrecy can be reasonably expected, what it would be wrong to recommend by private advice or example. These conclusions are all of a paradoxical character: there is no doubt that the moral consciousness of a plain man broadly repudiates the general notion of an esoteric morality, differing from the one popularly taught; and it would be commonly agreed that an action which would be bad if done openly is not rendered good by secrecy. We may observe, however, that there are strong utilitarian reasons for maintaining generally this latter common opinion…. Thus the Utilitarian conclusion, carefully stated, would seem to be this; that the opinion that secrecy may render an action right which would not otherwise be so should itself be kept comparatively secret; and similarly it seems expedient that the doctrine that esoteric morality is expedient should itself be kept esoteric. … a Utilitarian may reasonably desire, on Utilitarian principles, that some of his conclusions should be rejected by mankind generally; or even that the vulgar should keep aloof from his system as a whole, in so far as the inevitable indefiniteness and complexity of its calculations render it likely to lead to bad results in their hands.

      • 1 month ago
        Anonymous
      • 1 month ago
        Anonymous

        holy sextuplets

      • 1 month ago
        Anonymous

        wasted

      • 1 month ago
        Anonymous
      • 1 month ago
        Anonymous

        READ AND CHECKED
        natties can't handle esoteric morality confirmed
        starting my first cycle soon thanks

      • 1 month ago
        Anonymous

        Nonkantian ethics be like

    • 1 month ago
      Anonymous

      im turning 32 in a couple months and just test at 625

      wouldn't worry about it bro

    • 1 month ago
      Anonymous

      The total amount itself isn't as important as you think. What's important is free testosterone and how you present. Do you have symptoms of low testosterone? Are they constant. Remember taking one testosterone test means almost nothing. It's one small data point that can rapidly differ day by day. Don't think this way

  24. 1 month ago
    Anonymous

    >Lifts are abysmal
    >Not one is above 100Kg
    I am not gonna make it lads

  25. 1 month ago
    Anonymous

    I haven't been to the gym in 7 months
    lifts for this feel?

    • 1 month ago
      Anonymous

      YOU GET YOUR SORRY ASS IN THE GYM
      YOU EAT A BANANA NOW
      YOU SKULL A FRICKING CAN OF MONSTER

      AND YOU GO

  26. 1 month 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?

    • 1 month ago
      Anonymous

      Give Nsuns 4day LP a try maybe but diet is 80% of growing so there's that

      • 1 month ago
        Anonymous

        I'll check out the routine. Primary goal isn't growing more, but looking better. So basically want to cut fat and then gain back muscle. I think I know the underlying concept (cut to 10% bulk to 15%) but would like a routine geared towards it.

        • 1 month ago
          Anonymous

          I'd argue you could go up to 75KG then cut down again but that's your personal preference

        • 1 month ago
          Anonymous

          >cut to 10% bulk to 15%)
          10% BF is not sustainable nor enjoyable to cut to anon

          • 1 month ago
            Anonymous

            i know man but what do we do 🙁

            • 1 month ago
              Anonymous

              Cut until you feel tiny / your lifts are going to shit
              Bulk until you feel fat as a general norm

            • 1 month ago
              Anonymous

              "bulk until you hate your body, cut until you hate everything else" is the quote I live my life by

          • 1 month ago
            Anonymous

            Internet 10% is usually around 13-14% anyway.

    • 1 month ago
      Anonymous

      >4 months
      >Bench 40 KG
      grim

  27. 1 month ago
    Anonymous

    How do you guys time manage on a bulk? I've been spending over 2 hours a day preparing/eating.food

    • 1 month ago
      Anonymous

      Started pre-cooking on Sundays and Wednesdays and it helps a ton. Put on some music and cook away

    • 1 month ago
      Anonymous

      Be single without kids and no major hobbies. Simple as. I even have a full time job but still have plenty of time for gym/food prep/eating

  28. 1 month ago
    Anonymous

    What do about weak left wrist? Kinda fricks most of my lifts up, will wrist curls and reverse barbell curls help?

    • 1 month ago
      Anonymous

      Base your lifts on your weakest part. It'll get stronger and you can add weight. If you try to lift past it your form will be shit. At best, your gains will be uneven and you'll have to fix that. At worst, you could injure your wrist.

      • 1 month ago
        Anonymous

        Thanks for the advice, that’s what I thought to be honest. Good to get an outsider perspective on it though

  29. 1 month ago
    Anonymous

    I'm 5'6", 195 pounds and a guy. Should I lose weight if I eat 1700 calories a day? I did the math and it looks like I should but I just want to be 100% sure.

    • 1 month ago
      Anonymous

      Yes

  30. 1 month ago
    Anonymous

    Im doing push/pull/leg everyday of the week, i still have a feeling that im overworking the muscles, even though theres 72hours between muscles groups. When I leave some gap days i can lift heavier. Is that even possible?

    • 1 month ago
      Anonymous

      you could always do pplxpplx. there's no rule saying you have to stick to a 7 day program.

  31. 1 month ago
    Anonymous

    Is it harder to get to a lower bf% when you have little muscle? I'm finding it hard to get to 15% let alone lower and I assume it's because I'm skellyfat. Should I even bother trying or just start bulking once I hit 15%?

    • 1 month ago
      Anonymous

      Bulk for 6-8 months then do a 4-6 month cut

    • 1 month ago
      Anonymous

      Of course! Muscles burn more energy to keep, bigger muscles need more energy to be repaired. An added benefit is you can look leaner at higher bf% too.

    • 1 month ago
      Anonymous

      It's the same shit. Just be in a deficit for long enough. If you have muscles it's harder to shed the fat while keeping your muscle cause you also have to train on no energy and can't do shit like fasting for a week to speed up the process, you have to take a slow and calculated approach while also getting a lot of protein on low calories.
      Imo bother trying. I went full skelly from skinnyfat before I started putting on muscle the first time. The biggest plus, imo, is that you start looking decent fast. You'll see a six pack early on and that's just a huge boost in motivation and also multiplies your chances of getting laid.

      • 1 month ago
        Anonymous

        Fellow skinnyfat, i did the reverse bulked for over half a year to get some strength going then cut and repeat

      • 1 month ago
        Anonymous

        yes I've cut from about 21% and currently about 17% and I already feel a lot better about how I look.

        • 1 month ago
          Anonymous

          How long did that take you? t. 22%

          • 1 month ago
            Anonymous

            since the start of the year

            now tbf this is according to my electric scales so the numbers could be wildly off

  32. 1 month ago
    Anonymous

    Followed a bunch of bench specific strength programs to get my bench from around 180 to 265 and my chest still sucks ass, doesn't even look like it's grown. Only my triceps look a bit better but my arms have not grown in size either. Just venting. I will go back to high rep incline.

  33. 1 month ago
    Anonymous

    How do I stop hiding my head between my shoulders every time I use my back? I always do that no matter what I try, climbing, pullups, even bench press, my shoulders always go upwards

    • 1 month ago
      Anonymous

      Chest up first

    • 1 month ago
      Anonymous

      stretch pectoralis major and pectoralis minor. Your rear delts have no fricking way of beating your chest unless your chest relaxes.

  34. 1 month ago
    Anonymous

    >vape smoke
    vapor?

  35. 1 month ago
    Anonymous

    queues for keeping your arms atraight when deadlifting?
    i always feel that im trying to pull ever so slightly through my elbows

    • 1 month ago
      Anonymous

      Engage the lats and lift heavier. If you are engaging the lats correctly your shoulders should be pulled down and back. Pull the slack out of the bar, and then also pull the slack out of YOU. You want your traps and upper shoulder to be at max stretch so you can relax into it when you pull for real and just focus on pushing with your ass and keeping the core braced.

      • 1 month ago
        Anonymous

        thank you anon i'll do that
        the weight on the bar is pretty exhausting for 3x5 for me
        and i warm up with 3 sets with the weight going 40% 60& 80% of my RM
        i'll try your approach and keep my lats engaged

  36. 1 month ago
    Anonymous

    Cutting right now and i have been able to hit <2300 calories daily while getting >200 grams protein, but I'm eating the same fricking shit every day. Does anyone have ideas for any high protein/low calorie things/meals that aren't chicken breast, fat free Greek yogurt, and protein powder and egg whites?

  37. 1 month ago
    Anonymous

    why am i stacking up PRs in the first couple of weeks of cutting?

  38. 1 month ago
    Anonymous

    >Fear mongering about "goyslop" while posting a Gab boomer dipshit meme
    Go back to your containment site Boomer

  39. 1 month ago
    Anonymous

    >look tiny in the mirror on a cut
    how to overcome

  40. 1 month ago
    Anonymous

    There are no bad health effects from vaping. Why would they sell it if it might have dangerous effects?

  41. 1 month ago
    Anonymous

    my quads got too strong from squatism and take over during DLs. between rdl, hip thrusts and legpress, what would benefit my hams and glutes the most? I also want a big ass(male)

  42. 1 month ago
    Anonymous

    >long boring /misc/ post
    Wasted

    • 1 month ago
      Anonymous

      >/pol/
      you are utterly brainrotted

  43. 1 month ago
    Anonymous

    What's the expected muscle to fat loss ratio when on a cut? Based on my numbers, I'm losing 0.8lbs of muscle to every 1lb of fat lost.
    Is this expected or do I need to reconsider my calorie deficit or something?
    >current bf% = 15.7 based on navy caluclator

  44. 1 month ago
    Anonymous

    im a skinny fat piggy too embarrassed to enter a gym. so i bought a band. what do i do with it?
    180 cm, 70 kg

  45. 1 month ago
    Anonymous

    Should I still go to the gym if my neck/ears look like this? Got really badly sunburned.

  46. 1 month ago
    Anonymous

    I wanted to ask about weighted pull up progression. I was reading a thread about it last week and forgot to screenshot. I can do 10 and then 8 and then 6 unweighted. There’s always a decline between sets.
    Is 5x5 the best for progression? I’d like my back to grow, that’s my primary objective. Or should I just stick to unweighted since they never get easier for me?

  47. 1 month ago
    Anonymous

    >got stuck not being able to reach 80kg x5
    >switched programs after a forced break
    >progress slowly up to 80kg again
    >fail 80kg x5 again
    do i just lower the rep goals and increase sets to progress further?
    im too fat to be stuck at 80kg

  48. 1 month ago
    Anonymous

    Got a stash of dietary supplements, vitamins, ashwagandha, etc.
    Obviously I can't take them simulateneously, and I assume there should be a break between courses of different pills so I won't frick up my hormones.
    So how much time should I take between courses? Will 2 months be enough?

  49. 1 month ago
    Anonymous

    anyone try smolov Jr and used the app on that one website or did you just program it on your own?

  50. 1 month ago
    Anonymous

    somehow decide between low row hammer strength machine, and one arm dumbbell rows for me. ive been bouncing between the two for a couple weeks, but i just want to stick to one and grind the weight as much as i can

    • 1 month ago
      Anonymous

      Barbell row off the floor

      anyone try smolov Jr and used the app on that one website or did you just program it on your own?

      Ask/plg/

      Got a stash of dietary supplements, vitamins, ashwagandha, etc.
      Obviously I can't take them simulateneously, and I assume there should be a break between courses of different pills so I won't frick up my hormones.
      So how much time should I take between courses? Will 2 months be enough?

      You don't need pills
      You need a well rounded diet

      The only things I took to hit 274lbs@8% bf @6'4 natty were creatine, panax ginseng/tongkat Ali, and rhodiola (last 2 I would take depending on the day)

      Ashwaghanda is the biggest fricking meme when rhodiola and ginseng work on the first dose

      • 1 month ago
        Anonymous

        >274lbs@8% bf @6'4 natty
        lmao you have never given any proof of this schizo

  51. 1 month ago
    Anonymous

    how do i achieve picrel but realistically with +5% more bodyfat? do i just blast compounds and focus on chest/shoulders?

    • 1 month ago
      Anonymous

      Are you literally insane? No, you lift and then you eat. All parts of his body are developed and you can look the same naturally.

    • 1 month ago
      Anonymous

      Heavy compounds at volume + arm work + shoulder flies are all you need
      Always hit legs heavy and try to get stronger, don't worry about leg volume. If you actually succeed, your legs will be plenty big

  52. 1 month ago
    Anonymous

    what to do if i strained my rotator cuff? can it heal on its own and how long? Guessing i cant do OHP,bench or any presses right?

    • 1 month ago
      Anonymous

      > i strained my rotator cuff
      how do you mean? what did you do to it?

  53. 1 month ago
    Anonymous

    This meme is so illogical and "gen Z"

    • 1 month ago
      Anonymous

      okay gramps thanks for the input

  54. 1 month ago
    Anonymous

    [...]

    with rotator cuff damage i cant really do any pressing movements tho right? So maybe just squats,light curls?

    • 1 month ago
      Anonymous

      anything that irritates the area shouldn't be done.

  55. 1 month ago
    Anonymous

    are ohp/diddies/barbell rows enough to make my traps grow sufficiently? i really hate doing shrugs

    • 1 month ago
      Anonymous

      for me they are

  56. 1 month ago
    Anonymous

    [...]

    >What lift
    oops, bench
    >Are you bulking/cutting?
    maintaining
    >What's the routine?
    upper lower split that hits every compound twice a week, heavy/light for each respective day so bench/ohp on one upperr day, ohp/bench on the other etc
    been linearly progressing in my 3x5s (1x5 for dl) on my heavy sets for a while now, thought i would be fine doing this since im 29 bmi

    • 1 month ago
      Anonymous

      Well you're not going to gain strength at maintenance. Beginner gains are over.

    • 1 month ago
      Anonymous

      You also should probably up your volume, sets reps or both. 3x5 twice a week is really not a lot, when bench benefits heavily from volume work. If you were doing 5 x 5 or benching 4 X weekly you'd have much better luck making progress.

      • 1 month ago
        Anonymous

        i see, its 3x5 and 3x10 but i see your point. doing back off sets is probably sth ill add, i dont see how 4x a week is possible though without neglecting my other compound movements

        • 1 month ago
          Anonymous

          What program are you running?
          4x might be slightly overkill, I was just surprised by 3 x 5 as again, if that's it, that's pretty low volume. Do you run other chest/tricep accessories to compensate?

  57. 1 month ago
    Anonymous

    I was told to do 2 sets of 8 on the dumbbell bench press, isn't 2 sets a very low amount?
    This is my first month so I can only do 22kgs on each arm, if I add another set I think I'd have to lower the weights but I'm not sure.
    I thought the ideal range is 3-4 sets with 8-12 reps depending on the movement.

    • 1 month ago
      Anonymous

      2 is pretty low. I'd go for 3 at least, or up the reps to 12.
      >I thought the ideal range is 3-4 sets with 8-12 reps depending on the movement.
      "Ideal" is a very fluid term. What's ideal for one person may be obtuse for another. You get me?

      • 1 month ago
        Anonymous

        Yep I understand that there are many variables that can affect rep/set range. I just thought 2 was pretty low and was decided to double check.
        Assuming I'd need to lower the weights to add another set, would it still be a good trade off?

        • 1 month ago
          Anonymous

          NTA but yeah the tradeoff will be worth it. You're simply emphasising muscle growth over immediate strength, which is fine. Strength will still increase.

  58. 1 month ago
    Anonymous

    These types of statements never make sense to me. America has an abundance of everything. If you're eating slop, it's because you are choosing to. You make it seem as if America doesn't have fruits/veggies/meat. You can also buy from local farms if you want to.

  59. 1 month ago
    Anonymous

    Any suggestions for foodstuff that I can keep without refrigeration?
    I've got canned veggies and tuna, cornflakes, and small packets of UHT milk

    • 1 month ago
      Anonymous

      >female

      • 1 month ago
        Anonymous
  60. 1 month ago
    Anonymous

    If I'm stalling on my 5x5 OHP (130lb 5rm at 175lb), should I lower the volume down to 3z5?

    • 1 month ago
      Anonymous

      How many times have you de-loaded?

      • 1 month ago
        Anonymous

        de-loaded a few times now at this weight, pretty long stall. My bench is starting to go up a bit so maybe OHP will follow

    • 1 month ago
      Anonymous

      anyone?
      I'll prob just switch to madcow at this point. Is that still a good intermediate?

      • 1 month ago
        Anonymous

        I would lower volume if you're focusing on strength. You could also try other set/rep schemes like 5 sets of 3, 3x3 etc

        • 1 month ago
          Anonymous

          Yeah, hypertrophy is my main goal. But I've stalled hard on OHP, will probably just lower the volume until i progress.

  61. 1 month ago
    Anonymous

    I tried lifting today and managed 2 pull ups
    Is that good, normal or bad?
    Bodyweight is 80 kg/176 lbs

    • 1 month ago
      Anonymous

      if you used proper form then that is very good for a beginner at 80kg, were u active before?

      • 1 month ago
        Anonymous

        Last I did sports was 10 years ago

        • 1 month ago
          Anonymous

          btw while 2 pullups are good, I would the pulldown machine instead, that way you can do like 8-12 with a slightly lighter weight.

    • 1 month ago
      Anonymous

      I've been lifting for over a year and I can't do any pullups (granted I'm significantly heavier than you but we're working on it), that's some good shit bro, keep going

  62. 1 month ago
    Anonymous

    Which is better, doing half-squats of 3pl8 or going full ass to grass with much lower weight? Or do both have their own pros/cons?

  63. 1 month ago
    Anonymous

    If I have a 1000kcal shake, and a 600kcal meal (rice and protons w veggies), what else should I eat to round out macros and reach ~2000kcal
    Skeleton btw

    • 1 month ago
      Anonymous

      >2000kcal
      >skeleton
      You need more than that, bro. Start adding some Vince Gironda shakes
      >12 eggs
      >1/3 cup (~32g) protein powder
      >1 banana
      >360mL half and half

  64. 1 month ago
    Anonymous

    Pretty sure I woke up in the middle of pissing the bed last night. I sweat a lot so I’m used to my boxers and blankets being wet but this time my boxers were drenched when I woke up to pee at like 5AM. But there was no smell all
    Should I be concerned by this?

    • 1 month ago
      Anonymous

      You know what they say anon, if the sheets don't stink, play ball

  65. 1 month ago
    Anonymous

    I have developed a kind of tingling in my mid back when squatting. I think it's more about my arm placement than actually having a tweaked back. It doesn't really hurt, but it is uncomfortable enough to be noticed, so should I be concerned?

  66. 1 month ago
    Anonymous

    Caloric surplus + not enough protein = gaining mostly fat
    Caloric surplus + enough protein = gaining mostly muscle

    Correct?

    • 1 month ago
      Anonymous

      yes, how would you gain muscle without protein?

      How helpful is the sticky? Is the info accurate? Fatty trying to get in shape. Been eating like 1000-1500 cals a day and going to the gym 3-5 times a week to mostly walk long distance. Down 10 lbs from 330lbs (6’3) started maybe 2 weeks ago.

      read the fricking sticky

  67. 1 month ago
    Anonymous

    How helpful is the sticky? Is the info accurate? Fatty trying to get in shape. Been eating like 1000-1500 cals a day and going to the gym 3-5 times a week to mostly walk long distance. Down 10 lbs from 330lbs (6’3) started maybe 2 weeks ago.

    • 1 month ago
      Anonymous

      Good stuff anon, keep at it!

  68. 1 month ago
    Anonymous

    Been doing bicep curls and other upper body exercises. I want to get big arms. However, I’m doing bicep curls with 10lbs each arm to failure (about 20-23 reps complete fatigue), 4 sets. Good burn. But I’m not feeling sore the following days. Not sure what’s going on. Ideas? Is not feeling sore a sign the muscle isn’t growing

    • 1 month ago
      Anonymous

      More weight

    • 1 month ago
      Anonymous

      once u get to 20+ reps you're not gonna be able to tell what complete fatigue is. even if you can do 30 reps it's gonna sting like crazy at 25.

      try 12 pound dummbells, it's good that ur not ego lifting, but 10pounds might be too light for u.

  69. 1 month ago
    Anonymous

    Is it possible to ever get rid of a nicotine addiction? Every time I try to quit the cravings never go away.

  70. 1 month ago
    Anonymous

    [...]

    >Going above hurts you as much or worse than coming up short due to hormones
    oh shut the frick up no it does not

    • 1 month ago
      Anonymous

      It's okay smolboi
      Just fix that one thing and you might become actually impressive

      • 1 month ago
        Anonymous

        you're the small one if you eat so little protein

        • 1 month ago
          Anonymous

          I peaked at 274lbs @ 8% bf @ 6'4 in 2019

          I could squat 4pl8 atg, pull 535 off the floor and bench 335 to the chest.

          I'm now a father and have lost a bit of mass but still have most of my strength and a son who's gonna be able kick your scrawny ass in just a few years time

          Get your shit together and stop being fricking moronic

          • 1 month ago
            Anonymous

            shitty larp

          • 1 month ago
            Anonymous

            Once you have children it's time to hop off and stick to TRT only. Your grandchildren deserve to meet you.

  71. 1 month ago
    Anonymous

    [...]

    >benching with a barbell
    i have a wrist injury, using the barbell is quite painful

    • 1 month ago
      Anonymous

      Oh.
      Have you tried the barbells with the different grips like neutral and parallel?
      Also, you might be gripping the barbell incorrectly
      Most lifters go through a phase where their wrists hurt when benching

      • 1 month ago
        Anonymous

        Oh I really do have a wrist injury, I also did try benchpressing with a straight barbell before resorting to dumbbells but I almost dropped it on my face because I felt my tendons ripping after four reps, I'm sure that it'll get less painful after some time but I'd rather avoid strenuous things like that.
        Tried the EZ Bar too but it still hurts, when I use my dumbbels I move them a bit more inwards (a true neutral position, something that I don't quite achieve with the EZ Bar).
        Anyway, so you'd say that 3 sets of 5 is the least I should do until I can gain "enough strength" but... how much is enough strength? I'm not quite sure I get it. Maybe you mean practice enough until I can judge myself whether I should change the load or not?

  72. 1 month ago
    Anonymous

    Which do I do first on back day? Pullups or deadlifts?

    • 1 month ago
      Anonymous

      Whatever you care more about goes first.

      Thoughts on my dyel dumbbell home workout plan? Anything specific I'm missing or should change?

      >A- Bench
      >Chest fly
      >Skull crusher
      >Curls
      >Shoulder press
      >Lateral raises

      >B-Squat
      >Lunges
      >Calf raises
      >Bulgarian split squats
      >Crunches
      >Planks
      >Hanging leg raises

      >C-Deadlift
      >Pullovers
      >Front raises
      >Incline bench
      >Rear delt fly
      >Rows
      >Shrugs
      >Cross body hammer curls

      Looks fine. I'd super set a lot of it and spread the ab exercises among the 3 days.

  73. 1 month ago
    Anonymous

    best way to get rid of back pain?

  74. 1 month ago
    Anonymous

    Thoughts on this minimalist program? Included some screenshots of the guy.

    • 1 month ago
      Anonymous

      Just lift and hit the big compounds
      It's not rocket science

      best way to get rid of back pain?

      Ice, heat moving around

      Oh I really do have a wrist injury, I also did try benchpressing with a straight barbell before resorting to dumbbells but I almost dropped it on my face because I felt my tendons ripping after four reps, I'm sure that it'll get less painful after some time but I'd rather avoid strenuous things like that.
      Tried the EZ Bar too but it still hurts, when I use my dumbbels I move them a bit more inwards (a true neutral position, something that I don't quite achieve with the EZ Bar).
      Anyway, so you'd say that 3 sets of 5 is the least I should do until I can gain "enough strength" but... how much is enough strength? I'm not quite sure I get it. Maybe you mean practice enough until I can judge myself whether I should change the load or not?

      Basically, the stronger you are when you start doing more volume, the bigger you can get
      This is why running a linear progression program like starting strength first, all the way through, leads to better, quicker, longer term results down the road.

      I got huge huge because I was focusing on strength then focused on strength and volume on my glory run

      Which do I do first on back day? Pullups or deadlifts?

      Always always always lift heaviest to lightest

    • 1 month ago
      Anonymous

      > age 35

  75. 1 month ago
    Anonymous

    Thoughts on my dyel dumbbell home workout plan? Anything specific I'm missing or should change?

    >A- Bench
    >Chest fly
    >Skull crusher
    >Curls
    >Shoulder press
    >Lateral raises

    >B-Squat
    >Lunges
    >Calf raises
    >Bulgarian split squats
    >Crunches
    >Planks
    >Hanging leg raises

    >C-Deadlift
    >Pullovers
    >Front raises
    >Incline bench
    >Rear delt fly
    >Rows
    >Shrugs
    >Cross body hammer curls

  76. 1 month ago
    Anonymous

    I'm currently just losing weight. I'm 195 down from 240. I've been doing a lot of cardio and lifting frequently.
    I've been completely ignoring my core. What's the consequence of this? I never had a good core to really lose since I only had muscle from manual labor. Would adding a minute of planks and 20 sit ups be a good addition? I'm not really going for gaining muscle just losing.
    Core exercises are very tedious. I don't like them.

  77. 1 month ago
    Anonymous

    I'm a swimmer. I started lifting after a several year pause on monday but i felt absolutely fricked up a couple days later so i took the rest of the week off. I was active playing golf on Thursday(was out drinking alcohol all day in 32c heat) and i resumed swimming today on a low intensity routine which felt fine afterwards but several hours later i started feeling feverish and worn out. i've been falling in and out of heavy naps all day which so far haven't helped me feel rested.

    am i going through some kind of overexertion or did i stress my immune system and caught something? I've been sleeping 8 hours every day, feeding and drinking water properly except on already mentioned thursday.

  78. 1 month ago
    Anonymous

    Today was my rest day. No cardio or liftin. I did do push ups, leg raises, and squats before my late night shower. Realistically could that ruin my rest period? I feel like it's such a light load to keep me active that it's fine.

  79. 1 month ago
    Anonymous

    24 hours into keto and no ketones in my pee

    How many carbs are you supposed to have on keto, every thing says it is about net carbs and not total carbs and then gives you a total number of less than 50g or so? It has been a while since I was in school but that is not enough variables to complete the equation pretty sure. What is the actual % of my calories that can be carbs?

    • 1 month ago
      Anonymous

      Sometimes it can take longer than 24 hours. Especially if your last meal before fasting had a lot of carbs. When I get into ketosis it takes 72 hours of fasting. If you want to speed it up trying working out fasted do something light with a lot of reps to use your glycogen and some hiit to make sure you use the sugar up

    • 1 month ago
      Anonymous

      >How many carbs are you supposed to have on keto
      Less than 20grams per day. Excess protein are just converted into carbs so you need a high fat diet for an actual keto diet.

      • 1 month ago
        Anonymous

        So this chart of keto approved foods is basically a lie? You can’t eat peanuts and go into keto?

  80. 1 month ago
    Anonymous

    My body is degrading with age. How do I wake up faster?

  81. 1 month ago
    Anonymous

    Any suggestions for foodstuff that I can keep without refrigeration?
    I've got canned veggies and tuna, cornflakes, and small packets of UHT milk.

    • 1 month ago
      Anonymous

      rice, canned beans, jerky, dry peas

  82. 1 month ago
    Anonymous

    What’s the most minimalistic you could make the upper day of an U/L routine without compromising your ability to get stronger? Basically, if I hate being at the gym for more than an hour, how lazy can I be with an upper day?

    • 1 month ago
      Anonymous

      pretty lazy
      standing overhead press will take you far

  83. 1 month ago
    Anonymous

    Is 70lbs a pretty good DL for someone who is 100lbs and has been doing Starting Strength for one month?

    • 1 month ago
      Anonymous

      Depends. You should probably eat more unless you're very short. If you're starting out as an absolute beginner it's ok but you could probably be faster if you're getting diet and recovery right.

  84. 1 month ago
    Anonymous

    If I have an egg intolerance will changing to eating pasture eggs be better for me ?

  85. 1 month ago
    Anonymous

    Have i fricked up by not doing dumbbell work? I am "decently" strongish when i compare myself to my peers (still pencil necked weak gay tho) i can bench 2 pl8 squat/deadlift 3 etc while being a 170lbs manlet but everytime i do heavy bench or OHP my arms feel like shaky jelly and i look like having a seizure, even if i can easily bench the weight,
    I havent picked dumbbells ONCE in like a year + and people said its my stabilizing muscles and thats because i am shaking on those movements, true?

    • 1 month ago
      Anonymous

      >still pencil necked weak gay tho

      >people said its my stabilizing muscles and thats because i am shaking on those movements, true?
      I don't know, try some dumbell work and see. neglected muscles will grow very fast since they're untrained.

  86. 1 month ago
    Anonymous

    https://www.muscleandstrength.com/workouts/phul-workout
    How is this? I always hate choosing a workout to do.

  87. 1 month ago
    Anonymous

    So on a cut, you can overeat once a week and it'll be fine if you lower your calories during the rest of the week to compensate. Does the same principle apply on a bulk? I'm in a constant 300-400 kcal surplus usually, not more because I don't want to get too fat, but I'm visiting my grandma next weekend and she always overfeeds me like crazy so I'm thinking of reducing my surplus for the rest of the week. Will it be fine or will it kill my gains during the week and then I'll overeat and gain lots of fat?

  88. 1 month ago
    Anonymous

    [...]

    >canditos PHUL
    https://liftvault.com/programs/strength/jonnie-candito-linear-program-spreadsheet/
    This one? Thanks, I'll take a look at it. There's way too many fricking workouts in the world they need to get rid of 99% of them.

  89. 1 month ago
    Anonymous

    [...]

    Sure grandmas food makes me shit like a devil, because the last time I visited her I clocked 4000 calories for the day while I usually aim for 2500. Feels like consuming this much in a single day without adjusting intake for the rest of the week is just irresponsible.

    • 1 month ago
      Anonymous

      If you're bulking, just add some cardio or something

      What's the female equivalent of 1/2/3/4?

      0 body count/1 religion/2 married parents/3 activities or hobbies that don't involve alcohol

  90. 1 month ago
    Anonymous

    What's the female equivalent of 1/2/3/4?

    • 1 month ago
      Anonymous

      less than half of that

    • 1 month ago
      Anonymous

      ?si=KGvU4_7GfhjdMIxs

  91. 1 month ago
    Anonymous

    [...]

    >A heavy squat and deadlift build your core pretty well
    >if you're actually lifting, getting stronger on these lifts will help
    I go to an apartment gym. Only dumbells kettle bells and some machines. I do inclines weighted rows pull ups chin ups squats with kettle bell and the pull down machine.

  92. 1 month ago
    Anonymous

    [...]

    >Lmao don't you have enough saved pics of dudes to jack off to?
    >claims completely unrealistic stats
    >refuses to provide proof
    why the hell should anyone listen to you

  93. 1 month ago
    Anonymous

    if im planning on lifting first thing in the morning while fasted, then should i eat a bunch of carbs the night before to make sure that my blood sugar is as high as possible?

    • 1 month ago
      Anonymous

      If you want to be fasted while exercising, I would think eating a lot of carbs would be counter-intuitive. Isn't the idea to deplete your glycogen stores and force fat usage for fuel? I would maybe eat fat/protein the night before, and this is the one time where BCAAs might be useful for anything as a pre-workout

      • 1 month ago
        Anonymous

        nah its not for weight loss, already took care of that a couple months ago lol

        • 1 month ago
          Anonymous

          Why would you want to lift while fasted if not for weight loss? Your lifts will be less productive, just sip on some sugary drink during the workout

          • 1 month ago
            Anonymous

            because im muslim anon, i thought it was obvious that i was trying to avoid mentioning it lmao

  94. 1 month ago
    Anonymous

    >Wake up at 5AM
    >One of my legs literally feels like it's trying to run away from me, like it's being pushed away from me by my brain
    >At the same time I feel a sense of impending doom that forces me to sit up in bed
    >I have to get up and start pacing around
    >Go sit down at my computer and browse the internet for 30 minutes while my leg still feels funny
    >Become extremely tired again
    >Go lay down and eventually my leg stops trying to run away from me
    >Fall asleep around 6 and don't wake up until 11:30 AM (even though I went to bed at midnight)
    What should I do anything about this?
    I couldn't decide if the sense of impending doom was from me wondering what could possibly be happening with my leg or if it was simply happening at the same time

  95. 1 month ago
    Anonymous

    Considering I have a poor apetite which has led to me stagnating at 155lbs I recognize I need to start incorporate more snacking throughout the day to hit my calorie goals of 3200
    That being said though if I'm snacking all the time won't that frick up my insulin regulation over time and lead to complications down the road? I had to do a major diet cleanup considering my last A1C test came out to be 5.1, so I'm afraid of getting back in that bad health area again but god damn it I just want to have a decent amount of body fat again

    • 1 month ago
      Anonymous

      snack on nuts/eggs then if youre worried about insulin spikes

  96. 1 month ago
    Anonymous

    Is there any difference between AG1 and the greens powders that have been around forever? My impression is its the same thing just marketed a lot more aggressively, but open to being corrected.

  97. 1 month ago
    Anonymous

    You know when you bend over and it makes your stomach skin sag a little? Am I supposed to feel self conscious about that at all?

    • 1 month ago
      Anonymous

      depends. if its just a little skin, then who cares? its normal, and expecting to have a perfect looking physique during every movement, and at every point in the day like a movie character is just gonna kill your confidence. but, if youre a former landwhale like me who now has a sack hanging from his abdomen whenever he bends by more than 15 degrees, then yes

      • 1 month ago
        Anonymous

        god i want a woman with a primordial loose skin pouch to shape and tease whenever I want on her tummy...

        • 1 month ago
          Anonymous

          im a man anon. unlike women, my fupa is gross rather than incredibly sexual

  98. 1 month ago
    Anonymous

    hello, I am returning to gym tomorrow after a year or two of not going, since then ive gotten skinny fat and weak, I had a decent OHP when I quit, but continually struggled with a weak back and core. what work outs would you guys recommend to someone starting from square one? I certainly cannot do a pull up

    • 1 month ago
      Anonymous

      SS or SL

  99. 1 month ago
    Anonymous

    sup IST
    how do i heal quicker from patellar tendinitis? i've been icing it and taking ibuprofen as per my doctor, but i want to get back on my feet asap. is there anything else i can be doing other than that to help accelerate the healing process?

  100. 1 month ago
    Anonymous

    I'm an absolute beginner. Today was the first day I stepped into a gym outside of school. I'm 31 and I work as a landscaper so I get some physical activity at my job and have lost 52 lbs over the past 7 months. Today I'm 248 lbs and I'm looking to get a gym membership.

    The closest gym to me is 2.6 miles away so since today is my day off I figured I'd go for a walk and see how long it took me to walk there. It was about 50 minutes, and as I work in running I'm sure the transit time will decrease if I go there and back every day. However, when I arrived I had no fricking idea what machines to even use or how to set up a basic work out routine. I want something very basic and safe to ease myself into my first month or so of working out and get in the habit of doing things there.

    What the frick do I even do? I also did introduce myself to the manager and told them I had no clue what I was doing, and then also introduced myself to a few of the people there but I didn't want to bother them too much during their workouts or anything and they didn't offer to show me around either (not that I really expected them to)

    I just want some very basic advice or to be pointed in the direction of SOMETHING that I can focus on. It doesn't have to be the perfect thing or anything, I just want to get started and actually get into doing stuff.

    • 1 month ago
      Anonymous

      your first time ever going to the gym and you walk for an hour as a fatty? thats pretty based
      do the big 5 barbell lifts, so bench ohp deadlift squat and bent over rows. make sure your form is really good or youll end up in hospital not being able to ever do your job

      What's the limit of natty calisthenics? Examples please.

      not very big. go on reddit, either r/bodyweightfitness or r/calisthenics and look at some of the bodies posted there. the limit would be a bit above what they look like most likely

      I eat extremely poorly due to personal reasons. I am worried that this will kill me or give me serious health issues.

      Could someone tell me whether the following diet is healthy long-term?
      >1900 kcal
      >80 g fats
      >...of which 20 g saturated
      >190 g carbohydrates
      >...of which 30 g sugars
      >100 g fibres
      >110 g protein
      >1 g salt

      do you have a reason to be worried about it? the calories seem a bit low but without any other info its not really possible to tell you if youll die or not (meal examples, body stats)

      • 1 month ago
        Anonymous

        >meal examples
        200g of breakfast cereal (granola/muesli) and 1.5dl of fermented milk 3% fat (think kefir/yoghurt)

        That's about it. I eat this twice a day or so - once when I wake up (3-4pm) and once in the evening (11pm-2am).

        >body stats
        181cm 65kg 22yo

        I presume this is bad for me in some way, but how bad is it?

  101. 1 month ago
    Anonymous

    What's the limit of natty calisthenics? Examples please.

    • 1 month ago
      Anonymous
  102. 1 month ago
    Anonymous

    I eat extremely poorly due to personal reasons. I am worried that this will kill me or give me serious health issues.

    Could someone tell me whether the following diet is healthy long-term?
    >1900 kcal
    >80 g fats
    >...of which 20 g saturated
    >190 g carbohydrates
    >...of which 30 g sugars
    >100 g fibres
    >110 g protein
    >1 g salt

  103. 1 month ago
    Anonymous

    I noticed thinning so I'm starting finasteride, I have some hair supplements with biotin and silica.

    I'm eating pumpkin seeds daily along with bananas.

    I'm kinda autistic and I need to stim by scratching my head, so it's all very scarred when I shave, I don't mind going bald but it looks really discolored, I wouldn't mind if the skin was fine.

    Any suggestions for further supplementing hair?

  104. 1 month ago
    Anonymous

    >natty
    >192 cms tall
    >obese is 110kgs
    is it possible for me to hit 110kgs natty at 20-25% body fat?

  105. 1 month ago
    Anonymous

    >incidentally ended up being on nofap for 10+ days
    >can't really get hard
    normal?

    also
    >knees hurt during barbell squats despite seemingly correct form
    >don't hurt during bodyweight squats or on stairmaster
    What should I do here? low bar, goblet squats, something else maybe? I'm very sensitive to joint/tendon pain after I injured a wrist tendon and it took months to heal. I would rather be DYEL than have injured tendons

    • 1 month ago
      Anonymous

      >normal?
      it can take a month to lose your porn addiction and become "normal" again

      i dont know about your other problem, maybe spread your feet out further, or maybe your knees? id drop the weight a bit and see if you can move your legs around and find a position that doesnt hurt

      I'm looking to build some muscle, I have 5-20kg dumbbells at home and I'm going to have access to gym soon, but only twice a week because reasons. Is there a routine for hypertrophy that has 2 days for compound movements and 1-2 days for isolations that I could do with dumbbells only?

      you can do 2 days at the gym and then two days doing weighted calisthenics, wouldnt be too bad

      • 1 month ago
        Anonymous

        >it can take a month to lose your porn addiction and become "normal" again
        okay, cool, I'll just keep trying then

        as for the squats I was already squatting with just the bar, but still knee pain. I will try spreading out more but if it still doesn't work I plan to try other leg exercises and conditioning to fix whatever is going on and then I'll try barbell squats again later

        • 1 month ago
          Anonymous

          >>it can take a month to lose your porn addiction and become "normal" again
          >okay, cool, I'll just keep trying then

          lol, a month. temptations like that are eternal, you are not going to "lose your addiction" until you lose internet access.

  106. 1 month ago
    Anonymous

    Are seeds and nuts bad for you?

  107. 1 month ago
    Anonymous

    I'm looking to build some muscle, I have 5-20kg dumbbells at home and I'm going to have access to gym soon, but only twice a week because reasons. Is there a routine for hypertrophy that has 2 days for compound movements and 1-2 days for isolations that I could do with dumbbells only?

  108. 1 month ago
    Anonymous

    hey bros i haven't smoked cigarettes since Friday (mid)night and it's currently Monday morning can I get a hoorah
    i haven't smoked in 54 hours and i really want to go buy a cigarette or blacknmild at 711
    but im still fighting even though it's hard right now I'm hoping I'll be better.

  109. 1 month ago
    Anonymous

    >Down 15kg since Dec 2023.

    All good, except for one thing - my sleep has turned to shit. I struggle to get 6 good hours in, and I am constantly dreaming. Any general advice on this?

  110. 1 month ago
    Anonymous

    Anyone here on ritalin? I'm going to start taking it in like 2 weeks time and my doctor spent like 30 minutes describing the side effect making it seem kinda scary, but I said yes anyway. Is it really that bad? Can I work out while on it or will my heart give out?

    • 1 month ago
      Anonymous

      probably not
      I take concerta which is the long lasting form and it has basically no noticeable physical effect on me
      ritalin is stronger in a quick burst though so that could have an impact
      maybe ask him about concerta instead but it depends on what your situation is with adhd

  111. 1 month ago
    Anonymous

    >5'6
    >weigh about 150lbs
    >about 25lbs overweight and likely experiencing muscle atrophy due to nutrition deficiency
    >want to lose 25lbs of fat, get lean and look skinny but be in shape
    >also want to be able to lift 90-110lbs with ease on one hand
    so will I have to look huge in order to accomplish this? I basically want to pick up a girl with one arm without it being too difficult. can someone share an example image of how big someone my height might have to be in order to lift that without breaking a sweat

  112. 1 month ago
    Anonymous

    say I lock out my final deadlift rep. Would it be worth my time holding onto it for as long as possible for grip gains?

  113. 1 month ago
    Anonymous

    My fricking tricep tendons are killing me, do massages/pressure help tendons too?

  114. 1 month ago
    Anonymous

    Did they remove the number of unique posters in a thread in the bottom right?
    why

    • 1 month ago
      Anonymous

      hikaru nagazaki is copying elon mosque by removing the numbers

  115. 1 month ago
    Anonymous

    when you're positioning yourself for a deadlift, should you bring your shoulders down and front (towards your chest) or down and back (towards your back)?

  116. 1 month ago
    Anonymous

    Am I alright to eat 4 eggs 5 days a week?

    • 1 month ago
      Anonymous

      Absolutely

  117. 1 month ago
    Anonymous

    Can someone give me a chest+back day routine I can try this week? I was told I do too much volume normally but I am not sure how to reduce the volume but still keep both intensity and volume high enough for proper hypertrophy

    I prefer dumbbell to barbell work in general if possible for bench press

  118. 1 month ago
    Anonymous

    Can any insightful anons help me with targetting and strengthening my tendons/ligaments for my hamstring?
    For the last few weeks, whenever i grt up to my working sets or even 90% during of deadlifts, i start to get this extreme stinging feeling in the circled area at the top of my liftz from when i syart to straighten out snd especially during lockout
    This has never been an issue before until now
    I have the strength to so my prescribed lifts but i stop usually mid set because of fear of tearing my muscle from the bone
    Any advice on how to strengthen that area specifically? Just rest from hamstring heavy lifts for a couple weeks and see how it goes? Any exercises i should do to target the circled area?
    Full context i used to be a semi serious power shitter who took a year and a half off of lifting and ive been backnin the gym about 4 months now
    This was never an issue when i was pulling 485 a few years ago, just specifically the last few weeks since i reached 345 for my working sets

    • 1 month ago
      Anonymous

      On the inside?

      • 1 month ago
        Anonymous

        Almost exactly as pictured, yeah
        Just above the back of my knee on the inside-side of my left leg
        Directly to rhe right of the big tube i can feel that runs from the muscular part to the inside the knee, if that makes sense
        Its this stinging feeling like a knife

        • 1 month ago
          Anonymous

          I've had IT band issues before from cycling but that's the other side and was solved by a foam roller, I'm not sure if that will help in your case.

          • 1 month ago
            Anonymous

            I'll give it a try, im basically opposed to absolutely nothing at this point

            • 1 month ago
              Anonymous

              Go to a sports therapist then

  119. 1 month ago
    Anonymous

    if you eat at maintenance every single day except on leg day you eat at a surplus will your legs grow disproportionately to the rest of your body

  120. 1 month ago
    Anonymous

    Communist made the op I see

  121. 1 month ago
    Anonymous

    well which is it

    • 1 month ago
      Anonymous

      Dips are great for lower chest, bottom video is clickbait. if you like them do them if you don't like them don't do them though. some people get shoulder pain or aren't strong enough to do them right or just don't like them, not a big deal if you're one of those people

  122. 1 month ago
    Anonymous

    What are some antidepressants or other drugs that are good for premature ejaculation?
    What my doctor prescribed me had little effect and now does the opposite, makes me cum soft

    He is the kinda guy that will prescribe fricking anything with a little push so hit me with anything

  123. 1 month ago
    Anonymous

    >trying to clean bulk
    >hit the gym hard 4x a week
    >scales say I've gained no weight for 2 months
    >lifts going up a little bit but nothing great
    >swear my gut is getting fatter
    how the frick is this possible?

    • 1 month ago
      Anonymous

      You reached the natty peak

  124. 1 month ago
    Anonymous

    >go outside for a morning walk on the weekend every time after breakfast (9-10am)
    >doesnt matter if weather is good or bad or time of the year (except summer)
    >"dry eyes", feel like shit
    >(mo-fr) cycle to work, have to use standing desk after arriving at work or it feels like my body is falling asleep constantly
    >trouble focussing, getting my shit done
    >gets better at around 2pm (i work 8am to 4:30pm)

    >evening walk (anyhwere from 8-10pm), weather doesnt matter
    >feel great, rejuvinated, energized as frick

    ok anons what THE FRICK is this? is this a sign of my sleep quality being shit despite sleeping 7-8h on weekdays and sometimes 8+ on weekends?
    this is beyond frustrating
    there are occasional days, usually in the summer, when i feel great in the morning but the other 8-9 months of the year i feel like shit in the morning till noon
    i thought it was my diet so i tried eating a lot, only a bit, fasting until noon, eating only fats and proteins in the morning or a more carb heavy focus etc but nothing except for fasting or just drinking some liquid calories and 1-2 fruits seems to have any impact, but i cant do that or else im gonna have to stuff myself into oblivion in the evening to get my calories in

  125. 1 month ago
    Anonymous

    Is dumbbell bench press better than Smith machine/barbell?

    • 1 month ago
      Anonymous

      it's not strictly better it's just different

      Cant use my right arm due an injury
      How can I lift/calis?

      very carefully

      >go outside for a morning walk on the weekend every time after breakfast (9-10am)
      >doesnt matter if weather is good or bad or time of the year (except summer)
      >"dry eyes", feel like shit
      >(mo-fr) cycle to work, have to use standing desk after arriving at work or it feels like my body is falling asleep constantly
      >trouble focussing, getting my shit done
      >gets better at around 2pm (i work 8am to 4:30pm)

      >evening walk (anyhwere from 8-10pm), weather doesnt matter
      >feel great, rejuvinated, energized as frick

      ok anons what THE FRICK is this? is this a sign of my sleep quality being shit despite sleeping 7-8h on weekdays and sometimes 8+ on weekends?
      this is beyond frustrating
      there are occasional days, usually in the summer, when i feel great in the morning but the other 8-9 months of the year i feel like shit in the morning till noon
      i thought it was my diet so i tried eating a lot, only a bit, fasting until noon, eating only fats and proteins in the morning or a more carb heavy focus etc but nothing except for fasting or just drinking some liquid calories and 1-2 fruits seems to have any impact, but i cant do that or else im gonna have to stuff myself into oblivion in the evening to get my calories in

      >sleep for 7-8 hours
      >can't stay awake
      so your sleep is shit
      >>"dry eyes",
      less screentime?
      >>gets better at around 2pm
      maybe you're just that kinda person
      also caffeine or something

  126. 1 month ago
    Anonymous

    Cant use my right arm due an injury
    How can I lift/calis?

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