QTDDTOT

Because nobody else made it edition

  1. 3 weeks ago
    Anonymous

    Are legit massages worth it, or should I keep up with AMPs?

  2. 3 weeks ago
    Anonymous

    I was talking to a girl I met on tinder a few months ago who I'm going to meet again in a few days and when the conversation got Hispanicy she told me she likes to have sex before and after dinner. I can barely get my dick hard in the same day after cumming, let alone can I do it in a span of a few hours.

    What the fuck can I do bros, I don't want to disappoint this girl because she is extremely qt. I was thinking about viagra obviously, so what is a safe dose?

    • 3 weeks ago
      Anonymous

      Just one pill is fine.

  3. 3 weeks ago
    Anonymous

    i am very skinny 6'1 135lb
    if i clean bulk for a while to fix my eating habits before i start working out, will i become skinny fat and the fat go to my belly? or will it go to my arms and legs bc thats where i need it to go

    • 3 weeks ago
      Anonymous

      just start lifting

      • 3 weeks ago
        Anonymous

        i need to fix habits periodically or else i tend to burn out and quit

        • 3 weeks ago
          Anonymous

          Bro if you are already over 6’ and 135, lifting will probably just increase your appetite, and make you more willing to eat more frequently/bigger meals.

          If that’s the end goal, just fucking start with it. Stop planning and over thinking. Start with strong lifts and one good habit will create another.

    • 3 weeks ago
      Anonymous

      Nobody can say this becouse it depends on your genetics. And if you can only add one habit at a time, you should start with lifting before you do a "clean" bulk. Becouse if you bulk now you just gonna get fat and it will do nothing. This fat doesn't bring you any advantage.

      • 3 weeks ago
        Anonymous

        tbh i dont really care about looking like a greek god, i just hate being skinny
        i just want to look normal in my clothes instead of skelly

  4. 3 weeks ago
    Anonymous

    What part of my back should I train to get lats to show better from the front? As in when not flexing or posing. I think I have a strong and thick back, but you almost can't tell from a front pov. Should I focus on lower lats/underhand grip stuff?

  5. 3 weeks ago
    Anonymous

    I'm a skinny newfag (5'9 130lb 10% bf), just started a LP routine 2 weeks ago. Long-term goal I wanna be big as possible (especially my upper body) and max out my weightlifting potential; wanna to permanently become a bigger guy, like stabilize around 200-230lb. Short-term I wanna get my numbers up and pack on muscle.

    Should I stick with the recommended 1lb a week/bulk until 15% bf strategy? That'd be 2300 calories and stopping after gaining 15-20lb, is that enough or should I go higher? Both those numbers feel low to me, tempted to just say fuck it and eat like 2700-3000cals and see what happens.

    • 3 weeks ago
      Anonymous

      your surplus should be 500 cals. more than that you will just get fat too quick. over time as you gain weight you will need to eat more and more.

      • 3 weeks ago
        Anonymous

        Yeah 2300 is my TDEE + 500

    • 3 weeks ago
      Anonymous

      my personal take is to go a bit past 15%, but i am more comfortable with a bit of chub than most people i think. i started out at 6'0, 110lb fyi. it took me till i gained 70lb before i really had to cut. the thing is you are so skinny that you are also underfat and any fat will actually look good on you to a degree because it will help fill out your frame.

      tldr i wouldn't stop at 15% bf. throw out aesthetics for a bit and just try to get strong. cut when you feel like it's time. you'll know in your head when you're getting close. good luck anon

      • 3 weeks ago
        Anonymous

        nothing but cardio gains and fat loss doing that
        [...]
        stick with that then and slowly eat more as your weight increases. forgot to say its ok to go past 15%. 20% is my limit. lifting and muscle gain is a marathon. if you want to be 200lb at 5'9 and not be a fat fuck its gonna take many years. getting fat now is not going to help.

        Thanks. My only concern about going past 15% was just going against the conventional advice. So long as I'm making visible gains and don't look like shit I'm fine with it personally, I just didn't want to make things harder for myself without realizing it.

    • 3 weeks ago
      Anonymous

      >10%
      my bro you're like 14-16%

      • 3 weeks ago
        Anonymous

        I have an analyzer scale and it says I'm 10%, close enough to me.

        • 3 weeks ago
          Anonymous

          Those scales are infamously inaccurate. They are useful to build a tracking log, but not as an absolute measurement.
          Reason is that it uses 2 points of contact, your feet, and measures what's in between, ie your legs. And even that one job it does quite poorly.
          Everyone carries fat differently; some might have 10% in their legs but 15% in their belly, 12% in their glutes, some other % in arms, etc.

          If you want a decently accurate you need a trained person with calipers at a minimum (no you cannot do this accurately yourself), and a proper scan if you really want to be accurate.

          Again; those scales are useful for tracking +- fat% over time. If it says 10% today and 13% next month you done bulked poorly. But that's about the extent of how useful and accurate it is.
          It saying 10% does not put your entire body at 10%, and even your legs could be +- a few %.

          • 3 weeks ago
            Anonymous

            My understanding was scales like this tend to overshoot their estimates compared to caliper/DEXA results. So if anything I might be a lower bf% then 10%.

            This video shows what I'm talking about but I've read similar anecdotes from other people https://youtu.be/tUBnGpe7Gd4

            • 3 weeks ago
              Anonymous

              Whether they over or undershoot (and by how much) depends on a lot of things, most of them outside your control and some outside of your ability to know/tell.

              They don't all use the same chips, sensors, and algorithms. Results will vary between models.

              They'll tell different tales depending on your build. Note how it asks for your height; longer/shorter legs will increase/decrease the path and change the equation.
              However it doesn't ask for leg length, so a man with longer legs and shorter torso will get different results than someone with a longer torso and shorter legs, despite being the same overall height. Is the higher or the lower result accurate? Who knows. I'd suspect even the engineers that made the thing might not be able to tell you.

              And again; people carry fat differently. Alan might well carry his fat predominantly in his legs so the result on his scale is going to be higher, whereas you might carry most in your gut which means your results will be lower.
              He himself mentions that this video is incredibly limited and very inconclusive. One test subject, one test per method, aint nowhere near enough to draw even weak conclusions from.

              These scales are tools to track progress. Not a tool to accurately assess your current state.

              • 3 weeks ago
                Anonymous

                Fair enough, I've got DEXA scan scheduled for tomorrow just to get an accurate number. Will be useful to have to track progress with the scale.

                I carry a lot of fat in my thighs so my results might be similar to his, but hard to say. I just feel so skinny at this 130lb that I'd be surprised if I was closer to 14% bf. Would be nice not to have to cut down into the 120s to get to that 10%.

  6. 3 weeks ago
    Anonymous

    Just woke up (western eurofag) and my right upper eyelid is all swolled up. Like it stung by a mosquito or something, but there's no mark.
    College is starting again today and I don't want to ruin my chances with the fresh QT pies that will put a coin in the cock carousel soon!
    What can I do? I leave in an hour :c

    • 3 weeks ago
      Anonymous

      chicks dig eyepatches. theyre mysterious

      • 3 weeks ago
        Anonymous

        Larping as a cool mercenary wasn't really an option. It somehow got a bit better and I actually had class one hour later (I showed up and it was empty, turns out I wrote my planning wrong).
        I had basic interactions with a girl, but she wasn't interesting.
        I used some of my free time to locate the girl sitting alone with the biggest boobs. I'll try to sit next to her tomorrow.

  7. 3 weeks ago
    Anonymous

    I'm skinnyfat and been using a skier+climber elliptical on max resistance for 40-45mins at a time, eating high protein with a caloric deficit. Will I get small, gradual upper body gains from the skier element or virtually nothing? Just curious, I'm expecting it's virtually nothing.

    • 3 weeks ago
      Anonymous

      forgot to say three days a week

    • 3 weeks ago
      Anonymous

      nothing but cardio gains and fat loss doing that

      Yeah 2300 is my TDEE + 500

      stick with that then and slowly eat more as your weight increases. forgot to say its ok to go past 15%. 20% is my limit. lifting and muscle gain is a marathon. if you want to be 200lb at 5'9 and not be a fat fuck its gonna take many years. getting fat now is not going to help.

  8. 3 weeks ago
    Anonymous

    what are those blocks people use on the hammer strength incline press to increase the distance between the handles and their chest before starting their set?

  9. 3 weeks ago
    Anonymous

    is rauwolscine from gorilla mind any good? should i combine it with anything else? such as lean preworkout from transparent labs?
    im trying to lose fat for clarity

  10. 3 weeks ago
    Anonymous

    Can you get strong abs at home just doing stuff like leg raises on kettlebells? Your legs can go very low, so it looks like a waste of time.

    • 3 weeks ago
      Anonymous

      Sure. It's good to train them. Increase the resistance over time with more weight, slower reps, different harder exercises. However, abs are mostly down to your level of body fat percentage.

      • 3 weeks ago
        Anonymous

        I do t think you understood. I want to us the kettlebells to suspend myself on like you would dip bars.

        Just not sure it it's worth it as far as quality if workout goes.

  11. 3 weeks ago
    Anonymous

    How bad is it?

    • 3 weeks ago
      Anonymous

      post body

      • 3 weeks ago
        Anonymous
        • 3 weeks ago
          Anonymous

          ...its bad....

          • 3 weeks ago
            Anonymous

            Realistically, how quickly can I get down to the white lines

            • 3 weeks ago
              Anonymous

              Fuck. Bro, as a fellow ex-landwhale (I weighed 30% more than you) there's no sugarcoating it. It will take time.
              If you manage to create a ~1000kcal deficit, which you can with your bodyfat percentage, you'll be losing ~2lbs of fat a week. If you combine that with noob gains from heavy lifting and a decent weightlifting routine overall.
              So say that the really slim outline you are aiming for is around 160lbs or something, that's 70lbs or about 35 weeks of perfect dieting in a severe deficit.

              • 3 weeks ago
                Anonymous

                That outline was more along the lines of 135 ish, where I was a couple years ago, but let myself go a bit. So how long would losing nearly 100lbs take if I snake diet?

              • 3 weeks ago
                Anonymous

                Depends entirely on how much you refeed. I'm not a fan of fasting, since it destroys lean mass, but that's not a concern to you, I suppose. There's also the issue of overfeeding, which I find extremely dangerous. I know a dude who fasted 2 days with a refeeding day on which he ate so much, he managed to get even fatter.
                In the spirit of "teach a man to fish..." and all that, do the following:
                Calculate your TDEE with your bodyfat percentage.
                Multiply it by 7 for an entire week.
                2.2 lbs of fat are about 7.700kcal, give or take.
                Decide on a deficit, this means consuming less calories than expending.
                If your deficit is 500kcal, or 3500kcal weekly, you're losing slightly less than a pound of fat per week.
                If your deficit is about 1100kcal you are losing about 2.2lbs of fat per week.
                Calculate how large your deficit is going to be, stick with it, see what happens.

                This is also the same basis as for fasting.

            • 3 weeks ago
              Anonymous

              maybe 6 months if you fast the entire time. up to 12 months if you're not.

              • 3 weeks ago
                Anonymous

                Noted on the lift after the refeed. But can I lift very light weights and body weight on a fasting day or will that ruin any gains I've made?

                I'm thinking of doing RPE% 2-3 overall on the fasted days, nothing crazy.

              • 3 weeks ago
                Anonymous

                yeah you can just keep it light or do body weight, as you said.

              • 3 weeks ago
                Anonymous

                It's been that easy all this time??

                So what does it look like, like 1pl8 max on squats, bench, and ohp? Then for deadlifts go for lightweight romanians?

              • 3 weeks ago
                Anonymous

                >So what does it look like
                well it would have to be relative to your strength. Probably less than 50% of your max for all lifts. keep it short too.

              • 3 weeks ago
                Anonymous

                Thanks fren! Guess the only step left is to do it. First time lifting like this in an extended fast wish me luck bros

    • 3 weeks ago
      Anonymous

      Same weight as me and I'm 6 inches taller. In fat as fuck I cant imagine what you look like.

      • 3 weeks ago
        Anonymous

        I posted body in the thread already, 44% body fat

  12. 3 weeks ago
    Anonymous

    Any experiencies with “body recomp”?

  13. 3 weeks ago
    Anonymous

    Is it fine to exercise when you're still sore? I exercised for the first time in a long while a few days ago and had extremely sore muscles for the past 3 days, they're still a bit sore but I think I can go for round 2 now, I'm just checking if there's any reason not to other than it hurts initially.

    • 3 weeks ago
      Anonymous

      go for it

  14. 3 weeks ago
    Anonymous

    As an absolute beginner, I had some nice sorenes for the first week, but now I barely can feel it at all. Am I not hitting hard enough? I usually do 3x8 of one excercise always to failure, still don't get the sorenes from the first few workouts. Should I do Dropsets? Is soreness needed for growth?

    • 3 weeks ago
      Anonymous

      >Am I not hitting hard enough?
      depends. what program are you running? are you increasing the weight every session? lifting to failure is silly btw.
      >Should I do Dropsets?
      no
      >Is soreness needed for growth?
      no. you shouldn't necessarily feel sore the day after lifting, just weak.

      • 3 weeks ago
        Anonymous

        No, not at all. I can barely do the full 3x,8 with my current weight. I'm doing squat, barbell row and Benchpress one one day, and deadlift, overhead and pull-ups on the other day. I'm thinking about adding barbell curls and some abs excersise(don't know which one though) on either of the sessions. I thought failure was essential for hypertrophy?

  15. 3 weeks ago
    Anonymous

    How do I best progress when I can no longer do 5 reps on DL?

  16. 3 weeks ago
    Anonymous

    Is the clean performed from a ~deadlift starting position while a snatch from a ~squat starting position?

  17. 3 weeks ago
    Anonymous

    I want to switch from a beginner program to something more hypertrophy oriented. Is it an issue that I am currently on a cut? Should I wait until I switch to a bulk?

    I weigh 80kgs and lift 0.9/1.1/1.75/2.1

  18. 3 weeks ago
    Anonymous

    FUCK THIS SHIT
    Whenever I OHP this lil bro hurts like crazy. It's a stinging, almost pinching pain. Mobility is not limited, doing various stretch and mobility excercises, all tests indicate I should be able to OHP without issue.
    Yet this lil bro completely screws over my workouts. I can push through the pain in initial sets, but the more/heavier I lift, the worse it gets.
    It also screws with later lifts, namely deadlift and pullup.
    HELP.

    • 3 weeks ago
      Anonymous

      stop lifting for a few weeks so it heals.

      • 3 weeks ago
        Anonymous

        pls say you are joking

  19. 3 weeks ago
    Anonymous

    Any /swim/bros have advice on fitting workouts in between swim days? Trying to improve my strength for better underwater in fly/free
    At the moment I'm doing 3km 3 days a week

  20. 3 weeks ago
    Anonymous

    What's a good, comprehensive fitness plan for a beginner?

    I am having a miserable time finding anything that actually makes sense. There are plenty of plans that are probably plenty good, but they are chock full of incomprehensible jargon that takes more time to read than it would to just go to the gym.

    I'm trying to get relatively cut for a halloween costume. I'm not in awful shape, I'm just not particularly muscular. I've looked everywhere and it feels like every "plan" I've seen so far just wants to separate me from my cash.

  21. 3 weeks ago
    Anonymous

    Not really fitness related but this is the best place for it; how do I get rid of dandruff? Doesn't matter what shampoo I use or if I dont, a day later a film of grease and dead skin forms on my scalp and I'm back to dandruff. I rinse it well like 3 times per shower so it can't be that

    • 3 weeks ago
      Anonymous

      are you staying hydrated and changing your pillow cases regularly? when was the last time you got a haircut? Do you wear a hat regularly?

      • 3 weeks ago
        Anonymous

        Probably not, rarely but I changed yesterday, months ago but it got cut really short, no hats or hoods

        • 3 weeks ago
          Anonymous

          I'm not an expert but like a good percentage of skincare is just staying hydrated. Try to change your pillow case once every two weeks at most, preferably closer to once a week. See if it helps. If not, idk, go see a dermatologist or something

    • 3 weeks ago
      Anonymous

      Stop washing your hair so much. Once a week or so. You're scrubbing all the oils out and drying your scalp like crazy. If its really bad and you might wanna get a shower cap and dodge the water entirely on days you dont wash it. Avoid hair gels/products

    • 3 weeks ago
      Anonymous

      Get a dandruff shampoo with coal tar in it like pic related. It's the only thing I've found that will knock down an intense dandruff outbreak because it kills the fungus that causes dandruff. It's very strong and breathing it in probably gives you cancer or something, so only use that when you have an extreme outbreak and not more than twice a week, otherwise you should not wash you hair with shampoo EVER. Rinse with water when your hair isn't dirty, and use a gentle conditioner (without shampoo) when your hair is dirty. If your hair is just sort of dirty, rinse it with scalding hot water and that'll usually get it clean enough. Massage your scalp often, at least twice a day and whenever you shower. Stay hydrated.

    • 3 weeks ago
      Anonymous

      I had psoriasis for years, tried pretty much everything mentioned, none of it helped apart from a shampoo containing thymol, which reducing the itching a bit but not the flaking. What solved the problem was actually cutting out seed oils. Dandruff/psoriasis is an inflammation response, cut of the source of inflammation and no more dandruff

  22. 3 weeks ago
    Anonymous

    i lift weights 2 times per week, should i drink my protein past recovery day between workout days? i.e., i lift on tuesdays and saturdays, so is there a reason to keep drinking it on thursdays, fridays and mondays?

    • 3 weeks ago
      Anonymous

      protein should be daily and something you shoot to consume during recovery as well as lifting. If you have less of something on off days it should probably be carbs.

    • 3 weeks ago
      Anonymous

      Yes. Protein is always important for recovery. If anything, you want to a leaner diet on off days. Save sugar and carbs for the days you train, since they at least might give you some extra energy.

  23. 3 weeks ago
    Anonymous

    >trying to bench +1 rep from last week (going for 5 reps)
    >fail first 3 sets
    >know for a fact I won't manage 5 reps on my fourth attempt
    >know for a fact I can do 4 reps with strict form
    >do 4 reps, don't attempt fifth rep, rerack the weight, wait about 30 seconds and do one rep, attempt another one and fail
    Is this better than attempting and failing the 5th rep without rest? Can I count this as some form of progression?

    • 3 weeks ago
      Anonymous

      Did you get 5 reps? No. Does it matter? Probably not. I was in a very similar situation last week and I decided to just retake the same weight for the following week. Got my full set yesterday.

      What's a good, comprehensive fitness plan for a beginner?

      I am having a miserable time finding anything that actually makes sense. There are plenty of plans that are probably plenty good, but they are chock full of incomprehensible jargon that takes more time to read than it would to just go to the gym.

      I'm trying to get relatively cut for a halloween costume. I'm not in awful shape, I'm just not particularly muscular. I've looked everywhere and it feels like every "plan" I've seen so far just wants to separate me from my cash.

      The sticky has free training programs.

      • 3 weeks ago
        Anonymous

        Yeah, I read the sticky, the only thing in there is stronglifts. Which 404s, because it's a years old link. The couch to 5K link is also dead.

        • 3 weeks ago
          Anonymous

          You have to click on
          >THIS LINK COVERS THE FOLLOWING TOPICS...
          It brings you to a landing page with working program links

          • 3 weeks ago
            Anonymous

            Ah, thanks lad.

            >https://stronglifts.com/5x5/
            works on my machine

            Very weird. The direct link in the sticky brings me to a 404.

        • 3 weeks ago
          Anonymous

          >https://stronglifts.com/5x5/
          works on my machine

  24. 3 weeks ago
    Anonymous

    Redpill me on gym times, Bros. I used to go early in the morning (6-7 am) because it's empty as fuck. There are like ten people in total.
    But I want to ogle some MILFs while working out. When do they train?

    • 3 weeks ago
      Anonymous

      MILF central is 5 AM - 7 AM in my gym.

      • 3 weeks ago
        Anonymous

        Really? I only see old dudes around that time. No cardio bunnies at all.

        • 3 weeks ago
          Anonymous

          Yeah dude, basically impossible to get a treadmill/stationary/elliptical in those hours for me.

  25. 3 weeks ago
    Anonymous

    Is it possible to gain muscle while doing intermittent fasting?

    • 3 weeks ago
      Anonymous

      yes as long as you're in a surplus

  26. 3 weeks ago
    Anonymous

    Complete beginner here. Im a 31 y/o fat fuck whos had enough and wants to finally get strong. My main goals are both strenght and aesthetics so I cant be bothered with powerlifting.
    I've been lifting for 1 month, currently following the Reddit beginner routine, which I'll probably follow up to 3 months.

    Workout A
    3×5+ Barbell Rows
    3×5+ Bench Press
    3×5+ Squats

    Workout B
    3×5+ Chinups (or equivalent)
    3×5+ Overhead Press
    3×5+ Deadlifts

    Im currently going to the gym 3 times a week which I consider is enough for now since im still too weak and early to start thinking about going more frequently.
    Anyway, I was thinking, what could I possibly do on rest days? Im considering some grip training or maybe flexibility training. Or even both.
    Is this a good idea or should I just simply REST and do nothing else?
    If flexibility training is a good idea, can you recommend me some good routines? (again, beginner friendly)
    Thank you frens.

    >Reddit
    Yeah I know

    • 3 weeks ago
      Anonymous

      just rest
      as a beginner and an old man you do need to stretch, just search weightlifting mobility on YouTube

  27. 3 weeks ago
    Anonymous

    Does anyone have the picture of the large buff man standing naked on the sidewalk at night with the sign that says DEAD END?

  28. 3 weeks ago
    Anonymous

    why is it recommended for beginners to always train for strength?

    • 3 weeks ago
      Anonymous

      It gives measurable results fast and teaches important lessons like 'what does going all out feel like' and 'how do I push myself to the limit'. Keeping the reps low also prevents form breakdown.

      • 3 weeks ago
        Anonymous

        Also Starting Strength and Stronglifts are not pure strength routines. The have a good amount of volume actually.

    • 3 weeks ago
      Anonymous

      Low reps encourages good form, and body building with big weights later is more efficient than body building with baby weights now.

  29. 3 weeks ago
    Anonymous

    Does anyone have that gif of some guy doing OHP but tossing the barbell in the air and catching it with each rep? I think it was from a video of circus or gymnastics performers training for routines where they have to throw people in the air and catch them.

  30. 3 weeks ago
    Anonymous

    My right elbow clicks when I do push ups, it doesn't really hurt but I can feel it distinctly. I looked around on line and the most I saw was that I would do more stretches or warm ups before exercising... how the hell do I stretch or warm up my elbow?

  31. 3 weeks ago
    Anonymous

    Is it common for ankle flexibility to keep beginners from being able to squat? I can't hold the bottom of a squat, even with just bodyweight. I feel a ton of stretch in the front of my ankles and shins, and tip backwards. Is this just something I am going to have stretch for a few weeks before I can do a squat?

    • 3 weeks ago
      Anonymous

      yes its normal. just keep practising and stretching

  32. 3 weeks ago
    Anonymous

    Why is it that I find it impossible to get a peak contraction in my biceps? I cannot physically shorten it enough to really feel the maximum tension in the muscle. I was wondering if it could have to do with having short insertions or something like rounded shoulders since it attaches there and the tendon is lengthened if the shoulder is too far forward.

    • 3 weeks ago
      Anonymous

      You might be doing everything right but are just not strong enough to get this sensation. As long as you are getting stronger be it in reps, sets or weight you shouldn't worry about the feel.

  33. 3 weeks ago
    Anonymous

    is static stretching daily (after my workouts) going to be beneficial in any way? or am i wasting my time? i have a full body stretch routine where i hold 10 different stretches for 30 seconds each.

    • 3 weeks ago
      Anonymous

      Stretching is massive for injury prevention if you do any sports. If you only lift, then it isn't that useful. It is convenient to be able to do things like scratch your back and touch your toes though.

    • 3 weeks ago
      Anonymous

      Honestly out of all the IST stuff I've done so far, the increased mobility I have from stretching is the best perk IMO. Being able to pop a squat anywhere and chill is very convenient.

  34. 3 weeks ago
    Anonymous

    How many calories and how much protein do you estimate this meal has? I have a new job and they don't have a kitchen but there's this vietnamese place and they have meals like this which are perfectly fine for a good price so I'm probably gonna be eating this for months for lunch.

    I could bring a scale on a weekend and then autistically eat away the things seperately i guess to get their weight. It's not much chicken I'm afraid, probably like 60-80g in total. That's some regular brown pepper flavored sauce btw, do you think it's a lot of sugar? Doesn't seem to fatty/creamy

    • 3 weeks ago
      Anonymous

      forgot pic, fuck

      • 3 weeks ago
        Anonymous

        Idk but it looks delicious. Good choice.

        • 3 weeks ago
          Anonymous

          Yeah i like it a lot!

          Hard to say exactly without knowing the ingredients. Id definitely bring that scale. I have one at my job i keep in my locker and an app that i throw everything into. Makes life 100x easier for beginners

          Hm will probably do then, i noticed their portions are very consistent, the rice is always the same amount because they have this big spoon thing which packs it up into this ball, and the meat and veggies are always in the same ballpark too

      • 3 weeks ago
        Anonymous

        How many calories and how much protein do you estimate this meal has? I have a new job and they don't have a kitchen but there's this vietnamese place and they have meals like this which are perfectly fine for a good price so I'm probably gonna be eating this for months for lunch.

        I could bring a scale on a weekend and then autistically eat away the things seperately i guess to get their weight. It's not much chicken I'm afraid, probably like 60-80g in total. That's some regular brown pepper flavored sauce btw, do you think it's a lot of sugar? Doesn't seem to fatty/creamy

        Just had dinner there again, so yeah this is the same meal just Hispanicier with some chili

        • 3 weeks ago
          Anonymous

          get double cicken

    • 3 weeks ago
      Anonymous

      Hard to say exactly without knowing the ingredients. Id definitely bring that scale. I have one at my job i keep in my locker and an app that i throw everything into. Makes life 100x easier for beginners

  35. 3 weeks ago
    Anonymous

    Which body type will enable me, a 27 year-old 5'10" virgin with a 5/10 face and 2 friends, to go out with the girl I've been crushing on for 11 years?

    • 3 weeks ago
      Anonymous

      Answer me

  36. 3 weeks ago
    Anonymous

    what is the best forearm excercise? I hate my skinny stick forearms i need them to grow

  37. 3 weeks ago
    Anonymous

    Does anybody want to be my accountability partner? We could share each other's routine and then always send each other proof that we ate the right thing and worked out and such. I have huge trouble doing this consistently and I think if i had an obligation towards someone else it can become a habit much easier

    • 3 weeks ago
      Anonymous

      I’m down, communicating thru where?

  38. 3 weeks ago
    Anonymous

    >Train 4-6 months
    >Hit 3pl8 Deadlift
    >hit 2. 5Pl8 Squat
    >Bench barely 1pl8
    >OHP barely can take the bar
    What's wrong bros. Do I have muscle atrophy or dystrophy in my upper body? Is my twig arms or thin wrists cucking me? Is it my form? Am Im not breathing properly?
    I am seeing progress in variations of the two exercises (dumbells).
    Proud of my progress of in Squat and DL. But being mogged by every man, girl or elderly man in bench and ohp is making me wanna kms.

    • 3 weeks ago
      Anonymous

      barely 1pl8
      >>OHP barely can take the bar
      Your upper body training is just bad. If you can bench 1 plate you can OHP more than the bar. Put your lower body lifts on the back burner for a while and focus on getting your bench and ohp up.

    • 3 weeks ago
      Anonymous

      I bench 1 plate for 7 reps and ohp 70 lb for 11 reps.

  39. 3 weeks ago
    Anonymous

    why do bodybuilders only eat like 50-60g of fats a day even when eating 5k+ calories? dont their hormone levels get fucked if they keep that up for a long time?

  40. 3 weeks ago
    Anonymous

    >rope pushdowns
    >feel arms quivering like crazy
    >no pain but also no burn
    >look in mirror during set
    >can actually see the muscles shaking on each rep
    am I finally doing these correctly or am I driving to snap city?

  41. 3 weeks ago
    Anonymous

    What do you do to train cardio without impeding on your recovery? What's your schedule/routine?

  42. 3 weeks ago
    Anonymous

    Taking a week off of lifting to let some nagging shoulder & elbow discomfort dissipate. Aside from rooning, what else can I do to help me stay sane?

  43. 3 weeks ago
    Anonymous

    How do I stop myself from slipping off the work out bench? Like, I try pinching my shoulders together for incline presses and lose form a second and one shoulder slips off and shit hurts like a mf the next day, whole are between shoulders aches so bad I can barely breathe.
    >just dont
    yeah however why cant they make those things wider as to avoid injuries?

    • 3 weeks ago
      Anonymous

      >Plant feet flat on ground
      >flex core muscles during lift

  44. 3 weeks ago
    Anonymous

    good evening guys, i started lifting two months ago and now i don't feel the urge to masturbate at all (earlier i was literally the coomer meme). also earlier if i saw a hot women in the street i would stare at her breasts but now i just dont care. what are the possible explanations?

    • 3 weeks ago
      Anonymous

      You shot all the good sperm out already. You dont have anything left but lazy autists and neets in there now

  45. 3 weeks ago
    Anonymous

    How important is sleep, really?
    I have developed some insomnia, and I'm not getting more than 2-4 hours of sleep at night. I fall asleep ok, but I'm waking up in the early early morning unable to fall back asleep.
    Should I even try lifting still, or is it pointless if I'm not getting even 6 hours of sleep a night?

    • 3 weeks ago
      Anonymous

      >How important is sleep, really?
      Very.
      >Should I even try lifting still
      Yes.

      You won't make as much progress as someone who gets a full night. But you will still progress.
      I'd err on the side of caution with volume and weight. Do not push yourself hard, try and do it before a day off in the beginning so you're not crashing at work the next day.

      Chances are nonzero it will even help with lack of sleep, but that is heavily dependent on the root cause. Talk to a doctor if possible.

      • 3 weeks ago
        Anonymous

        my joints are killing me. I can tell I'm not healing up and recovering normally. this is the worst fucking thing to happen to me. I used to sleep like a baby. I'm considering working out in the mornings instead now, because maybe that will help.
        I don't want to stop lifting, so your advice was motivating. Thank you, anon.

        • 3 weeks ago
          Anonymous

          Have you tried going to a doctor and receiving medication for your ailment

          • 3 weeks ago
            Anonymous

            I've tried melatonin, muscle relaxants, hydrolyzed and ambien. took all of those last night, and still couldn't fall asleep until 330 this morning - I went to bed at 11pm. i need to see the doctor, but I just started a new job and I can't afford to take any unpaid time off or risk firing.

            • 3 weeks ago
              Anonymous

              If ambien doesn’t knock you out then idk
              Try Xanax I guess

              • 3 weeks ago
                Anonymous

                weed doesn't help either. nor alcohol. it's fubar

            • 3 weeks ago
              Anonymous

              hydroxyzine*

            • 3 weeks ago
              Anonymous

              Other then the job did anything else change that could've caused it? Did you move? Change your diet? Start or end a relationship?

              • 3 weeks ago
                Anonymous

                nothing has changed i dont believe. I've been working out for almost a year, and everything, including diet and supplements have remained constant in this time. The insomnia started out of the fucking blue about a month ago. I am also getting sever night sweats. I put on 25 lbs in the last 4 months, and wonder if my body just doesn't like its size now. Maybe I should lean out? I know that's probably not the issue, but I'm at witts end here.

            • 3 weeks ago
              Anonymous

              Are you on your phone the whole time? Be honest

              • 3 weeks ago
                Anonymous

                no, I'm flipping around in bed, trying the couch, white noise, no noise. no, I don't want to be on the phone. I want to sleep, so I just toss for hours. Then, when I do get sleep, it feels like I can remember the entire night half sleeping.

        • 3 weeks ago
          Anonymous

          >my joints are killing me.
          If you are experiencing these sorts of symptoms, stop.
          As long as you can keep going without issues keep going, but at a certain point draw the line for your health and safety. Joint pain is one of those lines.

          Focus on recovery and rest and fixing your issues. At the very very least reduce volume and intensity to half, if not less.

    • 3 weeks ago
      Anonymous

      It seems like quality of sleep is more important than total time, but sounds like you're getting neither. Watch the video and implement at least some of the tips.
      guy's kind of a fag, but has good tips on sleep.

  46. 3 weeks ago
    Anonymous

    How do I figure out the cute girls name at my gym? I've seen which car she drives. I can't approach her cause I think she hates me. She was never once smiled when looking at me. For the first 3 weeks around her I avoided all eye contact.

    • 3 weeks ago
      Anonymous

      Why the fuck would you want to know her name if she already hates you for being a fucking stalker? You already fumbled the bag without ever saying a word to her forget her.

  47. 3 weeks ago
    Anonymous

    Is 1/2/3/4 ORM or is it like 5 reps? Also I am 1 month in and can squat 190, bench 165, DL 200, and OHP 85, is that pussy shit? I don’t want to ego lift but I always see people DL 300+ am 5’4 140lbs. Yes I know.

    • 3 weeks ago
      Anonymous

      For the 1234 achievement 1rm is fine, and a solid marker to hit.

      Don't worry about what other people are moving. A 4pl8 dl at 140lbs bw is nothing to sneeze at, and likely higher relative strength than a fair amount of people with a higher absolute strength.
      Focus on your own improvements; if you lift more today than you did yesterday, you are doing just fine.

      >5'7"
      >148lbs
      >20% body fat
      According to /fat/, my cutting calories has me at 1400/day (500 deficit), but that seems a little low. Do I just suck it up and go with it?

      Recommendations from guides and such are starting points, not gospel. Start at what you think sounds right, do that for a week or two and re-assess with new information.
      IE if you think 1400kcal is too low, try 1600 or 1800, see if/how much you dropped after 2+ weeks, then adjust daily intake accordingly.

  48. 3 weeks ago
    Anonymous

    >5'7"
    >148lbs
    >20% body fat
    According to /fat/, my cutting calories has me at 1400/day (500 deficit), but that seems a little low. Do I just suck it up and go with it?

    • 3 weeks ago
      Anonymous

      As a fat guy loosing weight myswlf, yeah, just suck it up. To loose weight you need to be hungry, so get used to it, and learn to be hungry instead of full all the time. Something that’s helped me is that instead of thinking “wow I’m hungry i should eat” whenever I’m hungry, I instead try to steer my mind towards “wow I’m hungry, that means I’m eating less and therefore loosing weight”.

      If eating small meals is too hard for you then try skipping a meal(maybe skip breakfast) so you spread the 1400 cals across less bigger meals. And make sure all of those 1400 calories are in meals instead of small unhealthy snacks throughout the day.

      Learn to love the hunger.

      • 3 weeks ago
        Anonymous

        Right. I've stopped snacking and eating garbage and adopted an IF protocol just because of the relatively small volume of food. I can autistically eat the same things day in and day out, so I have meals planned out and made for the next week. Im just concerned that its such a small amount of actual calorie intake (i think the minimum for an adult is 1200)

        • 3 weeks ago
          Anonymous

          Fat people can go longer without eating because of all the fat stored, that’s how fasting works, but if you’re concerned maybe you could try working out more(afaik cardio makes you loose the most calories), at least enough to let you eat more while still being at the same calorie deficit

          Don’t take my advice too seriously btw I’m not a pro or anything that’s just what I’d do.

          • 3 weeks ago
            Anonymous

            I lift 4 days/week, 2 of which have a HIIT component after, and then do some regular rooning another 2 days (Friday being my pure rest day). My understanding is to just list the activity as sedentary as a safety measure and go from there.

            For the 1234 achievement 1rm is fine, and a solid marker to hit.

            Don't worry about what other people are moving. A 4pl8 dl at 140lbs bw is nothing to sneeze at, and likely higher relative strength than a fair amount of people with a higher absolute strength.
            Focus on your own improvements; if you lift more today than you did yesterday, you are doing just fine.

            [...]
            Recommendations from guides and such are starting points, not gospel. Start at what you think sounds right, do that for a week or two and re-assess with new information.
            IE if you think 1400kcal is too low, try 1600 or 1800, see if/how much you dropped after 2+ weeks, then adjust daily intake accordingly.

            How often should I be reconfiguring? I understand its part of the self coaching aspect to track the progress, but I don't know if calories should be adjusted weekly, 2 weeks, or what.
            I'm a little more cautious because I got over having some reactive hypoglycemia stuff a couple months ago, which made me lazy with diet and training, and I would prefer not to revisit that kind of shit again

            • 3 weeks ago
              Anonymous

              >How often should I be reconfiguring?
              Ideally you weigh daily, or every other day, at the same time (ie in the morning). Take those measurements and average them out for the week.
              Avoid tunnel visioning on daily progress (or lack thereof), it's the average that counts.
              Check after 2 weeks that you've made some progress, but only adjust if nothing's changed or you really feel like shit all the time.
              For the first real adjustment go with 4, or more. First couple of weeks is a lot of bouncing. Body does weird things like drop up to 5kg in the first week then nothing for 3 weeks.
              After that just you can adjust every week. I prefer 2~4week adjustments but I've done this a few times so I know what to expect.

              Real important to not let your mood impact progress. Do not look at the scale and see no change and start fucking with things too soon: only look to the weekly average. I discourage myself allatime every time and I have to force myself to trust that it's actually working, just not as quickly as I'd like.

              Note: I have no experience or knowledge about hypoglycemia, take your own experience and knowledge and supersede any of the above if you believe it is necessary.

              • 3 weeks ago
                Anonymous

                Thanks, brah. I was reading that the first week of any diet shift will yield fucky outcomes from water and electrolyte changes, and that 2 weeks should be a minimum for making actual diet shifts, so I figured changing a diet twice a month might be a little unnecessary.
                As for the blood sugar shit, it was more associated (i think) to the fact I was running 24+ hour fasts and attempting to train while at peak fast lengths. It's been normalized now, but I have emergency stashes of sugar (out of sight, out of mind) in case it winds up dipping too low and can navigate from there.

  49. 3 weeks ago
    Anonymous

    I'm at 25% bf and cutting to lose 1lb/week. Is there any significant differance between going to the gym 6x or 3x a week, since muscle gain is lessened by calorie deficit anyway?

  50. 3 weeks ago
    Anonymous

    what muscle groups benefit from low rep and what groups benefit from high reps?

    I know that quads benefit from low rep while biceps benefit from high reps but I'm not sure about the rest.

  51. 3 weeks ago
    Anonymous

    Been doing intermittent fasting without fail for a few weeks now and gym for abt a month and have lostaround 7 kilos. I’m going out w my friends this weekend but I’m worried abt how much this will set me back. At most it’d be a few beers, chips and some pizza.

    How much would I have to compensate to offset the damage? Thinking of doing an extended fast before or after.

    • 3 weeks ago
      Anonymous

      If you have discipline, eat whatever you want with your friends, then get right back on the diet. If you don’t, cancel, no one wants to hang out with a buzzkill policing their own diet.

    • 3 weeks ago
      Anonymous

      Congrats on the weight loss. Enjoy your weekend, bro. Just don't eat like a pig an you are good.

    • 3 weeks ago
      Anonymous

      500kcal deficit daily puts one at a weekly weight loss of about 1 pound. If we move that to kg that's about 3500kcal of excess food to gain/set you back by 450g.

      I would be incredibly impressed if you could even force yourself to eat 3500kcal+tdee in a day, let alone a single sitting. Your appetite's reduced, your stomache's reduced. You aint eating that.

      TLDR: the absolute worst case scenario in which you actually force yourself to consume more than you would enjoy would maybe set you back a week at most.
      Do not fucking worry and enjoy your get together bro.

  52. 3 weeks ago
    Anonymous

    If I want to incorporate HIIT into my routine, when should I do it in relation to my leg day? Same day? Day after? Day before?

    • 3 weeks ago
      Anonymous

      Rule of thumb says put whatever first which you want to prioritize. IE if you want to progress HIIT more than legs you do HIIT before legs, and vice versa.

      If this does not matter, go for leg day first HIIT second. It's easier to adjust HIIT mid-set (just go slower nerd) than a squat bar or a loaded leg press.

      I'd personally do HIIT the day after at least. I would probably hold back on legs, even subconsciously, so I'd have more in the tank.

  53. 3 weeks ago
    Anonymous

    Skinnyfat bros where we at?

    Ive cut down 5kg from 79kg to 74 the last 4 months
    Still skinnyfat
    But im done feeling weak and looking weak

    My gut is gonna get bigger but fuck
    Im ending my cut

  54. 3 weeks ago
    Anonymous

    Hello lads, I need help. I fucked up my spine and got surgery, and while recovering came up with a training plan for when I could lift again. Before everything, and confirmed post-surgery in physical therapy, I knew I wouldn't be able to squat, dl, or overhead press in any way, so the routine takes that into account. I made it mainly for hypertrophy since I wanna look joocy and not like auschwitz after being bedridden for a while. Of note is that for abs, I'm exclusively doing pallof press because I can't bend my lower back, and I'm pretty sure these don't do anything for the rectus abdominus, so any advice there as well would be good. I've been following it now for a few weeks, and it has been kicking my ass; am I being retarded and doing too much, or is it just getting back into things after being on no training/bad diet for so long? Thanks in advance bois, and it's good to be back.

    • 3 weeks ago
      Anonymous

      plz respond

    • 3 weeks ago
      Anonymous

      m8 if you fucked up your back bad enough to get surgery you probably need to get your routines approved by a doc or PT rather than NEETs on a cantonese melon-farming forum

      • 3 weeks ago
        Anonymous

        That's what I tried but the doc just basically said "do whatever the fuck you want, just not the things I said not to", and the pt said "well, as long as your doc approved you to train, you can do what you want... other than what he said not to." It's just a frustrating experience that feels like they're just too lazy to sit down and go through a routine with me, and they'd rather just tell me "oh well OBVIOUSLY you shouldn't have done xyz, now let's fix it pay here plz". I'd like some input from you guys as if you were trying to avoid undue spinal stress.

        • 3 weeks ago
          Anonymous

          I don't know what specifically is wrong with your spine or how you injured it, so I don't feel comfortable giving you any advice. Press your PT on "specifically what should I do to avoid injuries on this" and they'll give you a straightforward answer. You just have to be consistent to grill the info you need.

          • 3 weeks ago
            Anonymous

            Yeah alright, that's understandable. I'll keep bugging my pt about it, but also I had a massive herniation in L5 S1, pretty sure from being a retard and dl heavy for reps 5x a week. Over time, they think that's what fucked me up. In general though, I've never done as much volume as this new program I posted, so I'd like opinions on whether it's too much or if I've just been out of it too long.

  55. 3 weeks ago
    Anonymous

    hairline is thinning what do i do i'm nothing without my beautiful head of hair

    • 3 weeks ago
      Anonymous

      Get a wig

  56. 3 weeks ago
    Anonymous

    I've lost about 60lbs since january, was tidying up and found half a bag of ketamine
    am I alright eyeballing it like I used to 60lbs ago or will that knock me on my arse

    • 3 weeks ago
      Anonymous

      Throw that shit away man

  57. 3 weeks ago
    Anonymous

    Do planks actually do anything?

    • 3 weeks ago
      Anonymous

      Yeah you can build sheds out of them

  58. 3 weeks ago
    Anonymous

    How do y'all mitigate muscle loss when you get sick and have no appetite?

  59. 3 weeks ago
    Anonymous

    how much fat can one feasibly lose a week with an extremely aggressive deficit?

    48 hour fasts + weight training + some cardio and clean eating

    is 3kg a week possible?

    • 3 weeks ago
      Anonymous

      Maybe 3 pounds but not 3kgs. But that's like 10 miles a day on foot at like sub 1k calories consumed

  60. 3 weeks ago
    Anonymous

    Boomer here, have a slipped disc and deadlifts/squats introduce pain whenever I try, OHP and Bench are fine tho, what are some programmes I can hop on to add some mass and strength?

    Currently bench 80kg/175lb and OHP 50kg/110lb untrained. Wanna get to to 225lb bench and 135lb OHP.

  61. 3 weeks ago
    Anonymous

    >have eczema-like skin condition on my foot (undiagnosed, dry flakey skin with mild red swelling)
    >fasting 2-3 days makes it almost completely clear up
    >always returns a few days after I break the fast
    Anyone else have this happen? Do you think it would stay cleared up if I fast long enough? I've never gone more than 5 days fasting.

  62. 3 weeks ago
    Anonymous

    Can you as a male write ¨haha¨ in a sentence on tinder or is that bitch behavior

    • 3 weeks ago
      Anonymous

      If you're too beta to say it, just use a laughing emoji

    • 3 weeks ago
      Anonymous

      I think caring about what people think about the way you type is more bitch like than anything

  63. 3 weeks ago
    Anonymous

    Is targeting inner chest a meme and if it's not, what are the top two exercices to hit them?

  64. 3 weeks ago
    Anonymous

    ive eaten around 40g of fibre today and i just cannot stop farting bros, wha tdo

  65. 3 weeks ago
    Anonymous

    [...]

    >go see a podiatrist
    already did. gay told me to take an OTC lotion that didn't worked and that I told him I'd already tried. Most doctors are worse than a web search and I honestly trust anonymous morongays more.

    • 3 weeks ago
      Anonymous

      get a second opinion. I would trust the dumbest doctor over literally any health advice on this incel board

  66. 3 weeks ago
    Anonymous

    Is it weird to do negative pullups at the gym. I wanna learn to do pullups but would people think its weird if i cant do but still try?

    • 3 weeks ago
      Anonymous

      who cares what other people think. do negatives for a week or two and you'll be doing regular pull ups in no time.

    • 3 weeks ago
      Anonymous

      Just do it. It's the only way anyone get to doing real pullups.
      You should never let what other people might think about you stop you from doing something you know is good for you.Besides, most gymbros are nice and will support you trying to get fit

  67. 3 weeks ago
    Anonymous

    hey bros so i am obese and i started c25k. the first week was not too bad. im on the second week and its tough. i can get through it all but im almost like redlining. im worried about the the weeks after.
    should i just power through it or pick a better program?

    • 3 weeks ago
      Anonymous

      imo c25k is an extremely oversimplified program. The ramp up is too intense for most couch potatoes. My recommendation is to ignore any kind of program and just do what you're able to: start with a warmup walk for 5 minutes, then switch to jogging as slowly as you can and do that for 10-15 minutes. Once you're exhausted, stop. Try again the next time and try to beat your record until you hit 20 minutes or so. Then at that point try to beat your speed. Rinse and repeat until you're doing better.

      Been doing squat, bench, and rdl on Monday, Wednesday, & Friday. Physically fine, I think, but mentally very tired. Should I switch to Monday and Thursday, or keep the three days but do other stuff on Wednesdays? So Monday/Friday would be the compounds, and then Wednesday would be lat pulldowns, shit for my triceps, hip thrusts, etc whatever.

      Mentally tired as in sleepy? The solution is sleep my guy. Cutting a 3 day routine to 2 days isn't going to change anything.

      Why is my left side so much weaker than my right? Or at least it fatigues much faster? I'm doing Bulgarian split squats and my right leg goes up like a breeze, but my left feels like I'm squatting 3pl8 with one leg.

      muscle imbalance, pretty common as people have different dominant limbs. Stick to only doing as much weight/reps as your weaker side can do.

  68. 3 weeks ago
    Anonymous

    Been doing squat, bench, and rdl on Monday, Wednesday, & Friday. Physically fine, I think, but mentally very tired. Should I switch to Monday and Thursday, or keep the three days but do other stuff on Wednesdays? So Monday/Friday would be the compounds, and then Wednesday would be lat pulldowns, shit for my triceps, hip thrusts, etc whatever.

  69. 3 weeks ago
    Anonymous

    Why is my left side so much weaker than my right? Or at least it fatigues much faster? I'm doing Bulgarian split squats and my right leg goes up like a breeze, but my left feels like I'm squatting 3pl8 with one leg.

  70. 3 weeks ago
    Anonymous

    Is eating at maintenance effective at around 20% bodyfat. I don’t have that much muscle to cut and I can’t start a bulk with my current bf% I’m 5’7 149lbs

    • 3 weeks ago
      Anonymous

      You can bulk at any time, and cut at any time, and unless you are an advanced lifter you can recomp at almost any time as well.
      For all three the key is to up your protein intake.

      If you're just starting out I'd just bulk for a while, it gets you progress much faster much more effectively than a recomp would and you aint got anything worth cutting for.

      [...]

      You don't bub, plenty have tried none have succeeded.

  71. 3 weeks ago
    Anonymous

    What's the difference between the plates with the small steel insert vs the big one? Do they have the same durability? What would be batter for a homegym, more or less bounce?

  72. 3 weeks ago
    Anonymous

    How do I stop being bisexual? The thought of fucking and getting fucked by men turns me on and I hate it.

    • 3 weeks ago
      Anonymous

      Try it. But don't find a hot guy. Find the ugliest fattest smelliest piece of shit you can. After he fucks you then you'll be put off men indefinitely

    • 3 weeks ago
      Anonymous

      you don't. There's literally nothing wrong with it. Enjoy having twice the selection of everyone else. Guys give way better head.

      >t. bisexual

    • 3 weeks ago
      Anonymous

      stop watching porn

      • 3 weeks ago
        Anonymous

        this, you're probably just prison gay, If you ever try to get with a man, the smell/pheromones will probably turn you off before you even do anything. Do you get turned on in the locker room smelling man ass? If not, you're probably just prison gay and need to stop watching porn and reset your fetishes.

    • 3 weeks ago
      Anonymous

      Find a chud or a woman who likes to peg men. It's not gay if it's a feminine penis.

  73. 3 weeks ago
    Anonymous

    Best doorway pull-up bar? Preferably one that won’t fuck up the paint or wood

    • 3 weeks ago
      Anonymous

      Pretty much all door bars will fuck up the door in some way.

    • 3 weeks ago
      Anonymous

      just build one with wood planks, 5 gal buckets, and a big hole you can put a barbell in (with weight clamps to hold it in just in case). Very easy to move and you wont fuck up a doorway. I'm sure you could sell it later if you move or whatever

      • 3 weeks ago
        Anonymous

        meant to say quickcrete in the 5 gal buckets. Very easy to make. Just need a level to make sure the wood is straight. You can put it at the perfect height for you and even add holes lower down and pipes/screws for a dip and/or press station.

  74. 3 weeks ago
    Anonymous

    What accessories would complete a “full body” workout?0

    • 3 weeks ago
      Anonymous

      >check which muscles are being worked by current routine
      >find which muscles are being missed
      >add in exercises to fill the gap

      • 3 weeks ago
        Anonymous

        Any recommended sites to see what muscles are worked by which exercises?

        • 3 weeks ago
          Anonymous

          google. C'mon dude don't make us spoonfeed you like an infant.

          https://i.imgur.com/sPO40j1.png

          My legs hurt a lot a little before walking half a kilometer. What should I do? Stretching before walk? Any specific exercise? Or just keep going that will stop sometime?

          Where do they hurt? How extremely? Is it sore or sharp pain? What kind of shoes are you wearing? Are you overweight or obese? Need more context anon.

          How to push maxilla forward without mewing or facepulling?

          any sort of jaw or facial exercise is a meme and you shouldn't waste your time on it. Your jawline is not a muscle and you can't exercise your jaw the same way you exercise normal muscles.

          https://i.imgur.com/iUDFm1P.jpg

          Feeling some pinching pain around the blue line (tricep to back of shoulder, almost like in the armpit) when I hold my arm in front of my body and its more intense when my palm is facing up.
          Any anons have a diagnosis or rehab strategies?

          go to a doc if it's serious. Otherwise take a week off and see how you're doing. RICE method.

          • 3 weeks ago
            Anonymous

            >Where do they hurt?
            Using the image would be that area. Being more specific, the soleus hurts a lot when I walk and now. The gastrocnemius, although I'm not feeling almost any pain, I don't remember it being the part that bothers me a lot, but it hurts a little.
            >How extremely?
            It's a very unbearable pain. I've been trying to get used to it but it's always very painful. If I stop for a moment, I feel the pain get even worse.
            >Is it sore or sharp pain?
            Sharp pain.
            >What kind of shoes are you wearing?
            An All Star bootleg or similar brand. I don't know much about shoes but this is the closest I can remember.
            >Are you overweight or obese?
            Overweight. Add this to this whole pandemic at home sitting in the computer chair.

          • 3 weeks ago
            Anonymous

            >go to a doc if it's serious. Otherwise take a week off and see how you're doing. RICE method.
            It isn't that bad. I'm only on day 2 of leaving it alone and its already down to discomfort in a very narrow band of motion. I also found some stretches for the area where the tricep meets the shoulder that seem to be helping (or that don't hurt my recovery at least). My plan is to not lift again till Monday but part of me is paranoid the pain will still be there or will come back when I resume training. I don't have insurance so if its still a problem I'm kinda fucked.

        • 3 weeks ago
          Anonymous

          dont worry anon, i'll spoonfeed you like an infant
          https://exrx.net/Lists/Directory

          • 3 weeks ago
            Anonymous

            Burst out laughing at this whilst also finding it heartening

            based spoonfeeder

  75. 3 weeks ago
    Anonymous

    My legs hurt a lot a little before walking half a kilometer. What should I do? Stretching before walk? Any specific exercise? Or just keep going that will stop sometime?

  76. 3 weeks ago
    Anonymous

    Everyone says sleep is important but the problem is that i can't remember ever getting proper sleep in my life. I keep waking up every 2-3 hours no matter what I do. I tried sleep tracker app to see if I have sleep apnea but i didn't hear myself not breathing so idk. I've also tried everything I've read on the internet from taking magnesium to not using electronics before bed and nothing works. What do? Its driving me crazy.

    • 3 weeks ago
      Anonymous

      you have to get a sleep study done at a hospital
      it's the only way you're going to find out what's wrong

    • 3 weeks ago
      Anonymous

      Tablespoon of gelatin and a cold shower half an hour before bed, at least half a tablespoon of salt right before bed, and set an icepack on your chest for 20 minutes in bed. Replace lights in your room with incandescent bulbs

      • 3 weeks ago
        Anonymous

        Bitch I hope you meant teaspoon there cuz half a tablespoon of salt a day is less than healthy.
        Daily maximum recommended amount of salt is 2300mg, or one teaspoon.

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

        What is the natty limit for females? I know a lot of women that don't gym because they have this perception that they'll get "gross and muscly". I'm sure that this isn't possible as a female unless they start roiding.
        Posting here because if I make a thread about it I'll just get images like pic related instead of genuine answers.

        Depends on the woman in question. Rule of thumb though whatever they think is gonna happen, isn't.
        Even if they are genetically gifted enough to get to that point it takes a lot of time and effort to get there. Meaning you can walk up to your mirror once a month and just slow down when you get where you want to be, long before you'd reach a point where you're "gross".

        Most people have absolutely no clue how much effort and time it takes to get to such a point. Not because they're dumb but because they have 0 frame of reference.

  77. 3 weeks ago
    Anonymous

    Feeling some pinching pain around the blue line (tricep to back of shoulder, almost like in the armpit) when I hold my arm in front of my body and its more intense when my palm is facing up.
    Any anons have a diagnosis or rehab strategies?

  78. 3 weeks ago
    Anonymous

    How to push maxilla forward without mewing or facepulling?

    • 3 weeks ago
      Anonymous

      orthodontics

  79. 3 weeks ago
    Anonymous

    I think that I've reached the end of my noob gains phase after 8 months of lifting every day. I was able to increase my lifts by 2.5kg per week when I started out.

    My question is now is if I'm plateauing? The max I'm able to gain session to session is increasing my reps by one every set. So instead of 3 sets of 5 I do 3 sets of 6, I do this until I reach 3 sets of 8 and then increase the weight and reset. Is this progression session to session acceptable for someone that has been lifting 8 months or am I plateauing?

    • 3 weeks ago
      Anonymous

      For example: My squat currently is 110kg (242.5lbs) for 3 sets of 8. I'll move to 115kg for 3 sets of 5 next session and work my way up again.

    • 3 weeks ago
      Anonymous

      For example: My squat currently is 110kg (242.5lbs) for 3 sets of 8. I'll move to 115kg for 3 sets of 5 next session and work my way up again.

      That's fine. Keep at it.

      this, you're probably just prison gay, If you ever try to get with a man, the smell/pheromones will probably turn you off before you even do anything. Do you get turned on in the locker room smelling man ass? If not, you're probably just prison gay and need to stop watching porn and reset your fetishes.

      > Do you get turned on in the locker room smelling man ass?
      lmao this is the dumbest logic. That's like telling a woman "do you get turned on by fish tuna vagina funk? then you aren't gay". Different guys have different attractions over a variety of looks. Some like fem guys, some like masc, some like boyish, some like daddies, etc. The worst thing you could do is hide further in the closet to the point where you're sucking dick in-secret away from a wife you hate with 2 kids you wish you didn't have.

      >doing 18-25 rep sets until I'm about to puke
      Is this retarded? There are a couple of cable exercises like the straight arm pulldown, standing cable flys (gym doesn't have a pec deck) and face pull where my own bodyweight prevents me from going heavier because I just wouldn't be stable. Dr Mike Israetel PhD told me that you can build muscle with 50-60% 1rm weights as long as you do them to failure. The 20+ rep sets feel great as in they hurt like a motherfucker and knock me on my ass as soon as I'm done with the last rep. Great doms the next 1-2 days too, so just by feel I think they're doing something but I'm a noob and I'm curious what anons think.

      Yes, it's extremely retarded. Doing any kind of weighted set beyond 15 reps is not only pointless (not pushing yourself hard enough) it's also potentially dangerous. Tiring out your muscles and pushing forward just leaves more room for bad form. Reps should never hurt, only burn somewhat. Additionally, DOMS =/= gains.

      https://i.imgur.com/KP23nHY.jpg

      If my primary interest is hypertrophy, why shouldn't I just 15 rep everything?

      try doing 15 reps of 225 bench or 315 squats and get back to us.

      https://i.imgur.com/j3OP6VM.jpg

      >Where do they hurt?
      Using the image would be that area. Being more specific, the soleus hurts a lot when I walk and now. The gastrocnemius, although I'm not feeling almost any pain, I don't remember it being the part that bothers me a lot, but it hurts a little.
      >How extremely?
      It's a very unbearable pain. I've been trying to get used to it but it's always very painful. If I stop for a moment, I feel the pain get even worse.
      >Is it sore or sharp pain?
      Sharp pain.
      >What kind of shoes are you wearing?
      An All Star bootleg or similar brand. I don't know much about shoes but this is the closest I can remember.
      >Are you overweight or obese?
      Overweight. Add this to this whole pandemic at home sitting in the computer chair.

      Anon you should never ever work through sharp pain. That's mistake #1. Always listen to your body in these scenarios. Your second mistake is the all-stars, you don't want to walk/run in any kind of flat-soled shoe. You need a running or tennis shoe to help your feet out. And if you're overweight, maybe walk less. Also wouldn't hurt to stretch your calves and thighs out prior to walking and regularly.

      • 3 weeks ago
        Anonymous

        >The worst thing you could do is [have] 2 kids
        worst thing for the garden gnomes maybe

        • 3 weeks ago
          Anonymous

          lmao okay dude knock the first girl up you see. Good luck aborting it now.

      • 3 weeks ago
        Anonymous

        So for now what can I do and start leaving a little earlier to take some breaks along the way and not force myself. Unfortunately walking less is not an option, I have to walk those 1km every weekday because of school. At most I could fix my bike, at least I believe I wouldn't have this problem on it.
        >You need a running or tennis shoe to help your feet out.
        What should I specifically look for? Are there many options for running shoes or are they all the same?

  80. 3 weeks ago
    Anonymous

    Anyone recommend a routine or resource to learn boxing. I don't have a boxing gym near me and I don't want to pay money for something I could do for free.

  81. 3 weeks ago
    Anonymous

    >doing 18-25 rep sets until I'm about to puke
    Is this retarded? There are a couple of cable exercises like the straight arm pulldown, standing cable flys (gym doesn't have a pec deck) and face pull where my own bodyweight prevents me from going heavier because I just wouldn't be stable. Dr Mike Israetel PhD told me that you can build muscle with 50-60% 1rm weights as long as you do them to failure. The 20+ rep sets feel great as in they hurt like a motherfucker and knock me on my ass as soon as I'm done with the last rep. Great doms the next 1-2 days too, so just by feel I think they're doing something but I'm a noob and I'm curious what anons think.

  82. 3 weeks ago
    Anonymous

    If my primary interest is hypertrophy, why shouldn't I just 15 rep everything?

    • 3 weeks ago
      Anonymous

      You just realized why everyone here is a fat powershitter or a minmaxed 150lb manlet powershitter.

  83. 3 weeks ago
    Anonymous

    How to increase canthal tilt?

    • 3 weeks ago
      Anonymous

      rope and reroll

      https://i.imgur.com/sn9GAPt.gif

      What are some good core exercises? I was boxing the other day and got the wind knocked out of me in front of some qts. Shit was embasrassing

      cable crunch

  84. 3 weeks ago
    Anonymous

    How do I get big legs without squats or deadlifts? I literally have no kneecaps so squatting of any kind hurt my knees, even on hacks or smiths, leg press are ok

    • 3 weeks ago
      Anonymous

      maybe reverse hyper if that doesn't hurt your knees or leg press machine, but I imagine that would hurt like a squat.

  85. 3 weeks ago
    Anonymous

    Should I try getting a tapeworm

    • 3 weeks ago
      Anonymous

      meme response: NO

      Real response: also no

  86. 3 weeks ago
    Anonymous

    What are some good core exercises? I was boxing the other day and got the wind knocked out of me in front of some qts. Shit was embasrassing

    • 3 weeks ago
      Anonymous

      Dragonflies, leg/knee raises, planks, crunches, situps; pretty much anything involving abs.

      So for now what can I do and start leaving a little earlier to take some breaks along the way and not force myself. Unfortunately walking less is not an option, I have to walk those 1km every weekday because of school. At most I could fix my bike, at least I believe I wouldn't have this problem on it.
      >You need a running or tennis shoe to help your feet out.
      What should I specifically look for? Are there many options for running shoes or are they all the same?

      Fixing your bike would be a great idea and still great exercise. As for shoes, just go to a store and find any kind of padded shoe made for exercise. If you're not planning to run marathons or cross-country there's no real need to shell out for the high-end stuff. Also might help to see if your feet are tilted inwards or outward, I can't recall the terminology.

      • 3 weeks ago
        Anonymous

        I believe that for now the bicycle is the main option. I was going to start taking walks in addition to those when I go to school to exercise, but after you said about not pushing harder it's best to start small. Thanks for your attention anon.

  87. 3 weeks ago
    Anonymous

    At what point should I switch from "every lifting day is full body day" where I do the big 3 compounds every other day, and start having dedicated legs, chest, back, etc days
    Is this just something that I will inherently know, like I'd suddenly plateau or get injured or be too tired to do all 3 compounds in 1 day

    • 3 weeks ago
      Anonymous

      I'd say if you're asking, then it's time. I think I was doing a full body routine 3 days a week for 3 months when I first started before switching to having dedicated days for different muscle groups.
      How long have you been lifting for? As with any program, switch to something else once your rate of gains slows down to something dull.

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

      I cannot workout for a while due to health reasons, how do i make this into a cut without losing much muscle mass?

      Eat at maintenance with a lot of protein. I just got back in the gym after about a month of not lifting and have barely lost any strength at all thanks to that. If you cut, you will lose equal muscle and fat.

      shoulders started popping out of nowhere, started doing rotator cuff exercises, should I add a little bit of weight to them? or any other recommendations? popping started about 2 weeks ago, around the time I started becoming really conscious of my posture.

      Is it every time you move your shoulder or just occasionally? If the former, see a doctor. If the latter, it's probably just gas escaping.

      joining a gym for the first time in about 10 years. used to take it seriously as a teenager to try and get girls (didnt work lol). now here i am at 29, 5'11" 195lbs. Gross. My question is cut first and then bulk? Work out for muscle, accumulate mass and then cut at like 210, or do I go full cut first? Weight hangs on my body weird, used to get teased about being skelly-mode at normal healthy weight. Thanks WAGMI

      Cut while lifting, then bulk once you're lean. Your strength gains will be relatively slow but by the end of your cut you won't be in skinnyfat Hell.

      https://i.imgur.com/BDZI0u8.jpg

      is there a nice place to create a specific routine for myself? I've been going to the gym for cardio consistently for the past couple of months but I think I'm ready to start actually lifting now.

      Read the sticky. I wouldn't try to create your own routine unless you're at least somewhat experienced. There are people who have decades on you that have devised excellent programs to follow for beginners.

      • 3 weeks ago
        Anonymous

        I >Cut while lifting, then bulk once you're lean. Your strength gains will be relatively slow but by the end of your cut you won't be in skinnyfat Hell.
        I thought it wasnt possible to gain strength or muscle whilst on a cut

        • 3 weeks ago
          Anonymous

          not him but also skinnyfat
          ive been cutting for the last 4.5 months dropped 5kg
          and my strength has gone down quite a bit, which is demoralizing
          been eating ~1600calories with ober 120g protein every day
          but man im so close to stopping the cut

  88. 3 weeks ago
    Anonymous

    Are these a good way to lose weight?

    • 3 weeks ago
      Anonymous

      Losing weight involves only one factor: A calorie deficit. I doubt that machine will burn enough calories to make a difference, and the effort that goes into that greatly outweighs the effort it takes to reduce how many calories you eat.

      • 3 weeks ago
        Anonymous

        I should've worded my question better, but let's say I'm doing a 500 cal deficit and want to burn calories as well, is this a stepper a good alternative to walking?

        • 3 weeks ago
          Anonymous

          no.

  89. 3 weeks ago
    Anonymous

    I cannot workout for a while due to health reasons, how do i make this into a cut without losing much muscle mass?

    • 3 weeks ago
      Anonymous

      Probably eat 300-500 fewer calories than usual and make proteins a higher percentage of dietary intake.

    • 3 weeks ago
      Anonymous

      you don't. just eat maintenance for now or suffer the consequences.

    • 3 weeks ago
      Anonymous

      fasting is muscle sparing and makes HGH if you do it 2 days+

  90. 3 weeks ago
    Anonymous

    where do i get a decent barbell from online?

    • 3 weeks ago
      Anonymous

      Lu Xiaojun barbells

  91. 3 weeks ago
    Anonymous

    how do I stretch my knees, specifically the insides, they feel tight but I dunno what the cause is

  92. 3 weeks ago
    Anonymous

    shoulders started popping out of nowhere, started doing rotator cuff exercises, should I add a little bit of weight to them? or any other recommendations? popping started about 2 weeks ago, around the time I started becoming really conscious of my posture.

  93. 3 weeks ago
    Anonymous

    Is starvation mode real? Is it ok to eat say between 500 to 1000 calories a day without consequences a day? Does the body really fight to store fat when faced with less calories?

    • 3 weeks ago
      Anonymous

      Starvation mode is real, but only when you're...you know, starving. As in close to or completely without food; most people will never experience it. Severe deficits have many drawbacks such as drowziness, brain fog, lack of energy, and even muscle waste. It's not recommended for most adults to go under 1300 calories without medical supervision.

      The body uses fat for energy, but not in some magic "i lost 40 lbs in 30 days" bullshit, it will eat fat but it'll eat muscle and other nutrients as well. You don't want to tap into it that way unless you are legitimately starving.

  94. 3 weeks ago
    Anonymous

    47 year old alcoholic here. I'm looking to make a change in my life. What helps with muscle recovery the best? I'm going to take ON creatine and BCAAs to start with. Is there anything else that will help me in my journey to get in better shape.

    • 3 weeks ago
      Anonymous

      8-9 hours of sleep every night. If you're still drinking in some capacity, sober up before you sleep. drinking close to sleeping will inhibit REM and deep sleep which is when recovery happens.

      • 3 weeks ago
        Anonymous

        Thanks.

  95. 3 weeks ago
    Anonymous

    joining a gym for the first time in about 10 years. used to take it seriously as a teenager to try and get girls (didnt work lol). now here i am at 29, 5'11" 195lbs. Gross. My question is cut first and then bulk? Work out for muscle, accumulate mass and then cut at like 210, or do I go full cut first? Weight hangs on my body weird, used to get teased about being skelly-mode at normal healthy weight. Thanks WAGMI

  96. 3 weeks ago
    Anonymous

    Let's say you could lengthen your with no consequences, IST

    Which bones would you upgrade for more height and max aesthetic?

    For me it'd be the clavicles, femurs, both bones in my arms (forearm bones and upper arm bones) and all the bones in my hand.

    I don't know if I'd do any in my torso but I might.

    • 3 weeks ago
      Anonymous

      Nothing, because I’m 6‘3 with long femurs already and squatting is hell because of that

      • 3 weeks ago
        Anonymous

        So you wouldn't increase clavicle length to get those sweet broad shoulder gains?

        • 3 weeks ago
          Anonymous

          Nah, my shoulders are fine the way they are
          And I’ll give you one valuable tip: don’t think about things that aren’t there and can’t be there to much. You’ll be happier that way

          • 3 weeks ago
            Anonymous

            I'm happy with my body. It's just a for fun question. It's more like getting IST's opinion on what bones should be longer for max aesthetics.

    • 3 weeks ago
      Anonymous

      I'm completely fine with my body except my chest. I have separated pecs and I just know that even if I roid that I'll always be lacking comparatively. Just gotta live with it.

  97. 3 weeks ago
    Anonymous

    is there a nice place to create a specific routine for myself? I've been going to the gym for cardio consistently for the past couple of months but I think I'm ready to start actually lifting now.

    • 3 weeks ago
      Anonymous

      read le sticky

    • 3 weeks ago
      Anonymous

      Whatcha trying to accomplish? Strength? Hypertrophy? Both? What kind of body do you want?

      You don't give enough specifics.

  98. 3 weeks ago
    Anonymous

    What is the natty limit for females? I know a lot of women that don't gym because they have this perception that they'll get "gross and muscly". I'm sure that this isn't possible as a female unless they start roiding.
    Posting here because if I make a thread about it I'll just get images like pic related instead of genuine answers.

  99. 3 weeks ago
    Anonymous

    >injury
    >doctor tells me to stop lifting for a while
    >fuck
    >3 months of no gains
    >develop interest in small, shy, quiet women
    >recover
    >get back in gym
    >1 week later
    >back to being a tall amazon muscle mommy enjoyer
    What the SHIT? I thought wanting strong women = low test? What the fuck??

  100. 3 weeks ago
    Anonymous

    >lift for almost 8-9 months
    >good upper body development
    >still have abdominal fat (wasn't fat to begin with)
    why

    • 3 weeks ago
      Anonymous

      dont you know what cico is by now?

  101. 3 weeks ago
    Anonymous

    I have sleep issues due to inability to breathe when I'm lying down and this causes sleep to be more fatiguing to me then training, cardio, eating, dieting, stress or any other form of fatigue accumulation. Does anyone have any similar experience and knows what I can do to alleviate fatigue? At this point I burn out way too quickly and need deloads or I plateau or straight up get sick for a week because of a lack of recovery.

  102. 3 weeks ago
    Anonymous

    How much weight can a nylon strap hold?

  103. 3 weeks ago
    Anonymous

    >right shoulder and right hip socket started hurting yesterday
    >still hurts today
    >now my forearm is starting to hurt
    well lads its been nice knowing you

    • 3 weeks ago
      Anonymous

      >started going to the gym last week
      >already have some kind of muscle injury around my right shoulder
      >doesn't hurt normally but I can't lift weights with my right arm
      is it over?

      Take a week off and look up rehab exercises on yt. Also if you're injury prone you need to take more frequent deload weeks. Every 4th through 7th week depending on how fragile you are and how heavy you've been lifting, take a week at either normal volume and 50% lighter weight or 50% of your normal volume and 10% lighter weight to reduce accumulated fatigue.

      • 3 weeks ago
        Anonymous

        >deload week
        i have worked out every weekday for the last 9 months straight. i MUST continue.

        • 3 weeks ago
          Anonymous

          As a beginner thats fine. But if you're starting to get hurt thats a sign you need to dial it back. And re-read what I wrote about how to do it- you can still lift, just with lower volume & intensity. Another way to do is it to do a week of different kinds of workouts. So do yoga or go for a run or just do some light calisthenics if you normally train with a barbell.
          Also if you stick with lifting, sooner or later you'll realize you can either proactively rest on your own schedule to let your body recover, or you can rest when your body demands it, usually in the form of an injury that has you out for much more than a week at a time.

          • 3 weeks ago
            Anonymous

            Usually with the shoulder the problem goes away over the weekend so it's probably just being a bitch that requires OHP correction

        • 3 weeks ago
          Anonymous

          Usually with the shoulder the problem goes away over the weekend so it's probably just being a bitch that requires OHP correction

          As a beginner thats fine. But if you're starting to get hurt thats a sign you need to dial it back. And re-read what I wrote about how to do it- you can still lift, just with lower volume & intensity. Another way to do is it to do a week of different kinds of workouts. So do yoga or go for a run or just do some light calisthenics if you normally train with a barbell.
          Also if you stick with lifting, sooner or later you'll realize you can either proactively rest on your own schedule to let your body recover, or you can rest when your body demands it, usually in the form of an injury that has you out for much more than a week at a time.

          is absolutely correct - you should not be ignoring any sort of joint or tendon pain, especially in the shoulder joint. If you fuck it up you will have an injury for life, there is no fixing it, no surgery that will make it as it was and you will be permanently weaker. It is far, far, far better to get where you want to go and take a little bit longer than go fast and risk never getting there at all. Also people who take regular deloads actually grow faster so you are taking a risk for no reason.

          • 3 weeks ago
            Anonymous

            I will deload next week

  104. 3 weeks ago
    Anonymous

    >started going to the gym last week
    >already have some kind of muscle injury around my right shoulder
    >doesn't hurt normally but I can't lift weights with my right arm
    is it over?

  105. 3 weeks ago
    Anonymous

    >go for roon
    >hunger pangs hit like a mother fucker after
    >want a banana but it won't fit my macros
    >2 hours away from the IF feeding window
    Besides chugging water, whats a good way to keep from going nuts? Keep in mind im at work so I'm supposed to be distracted from the hunger anyway

    • 3 weeks ago
      Anonymous

      You're ruining your own life, take a look at yourself, you'll surely see that this isn't the eating habits of a human being.

      • 3 weeks ago
        Anonymous

        I ruined myself by eating like shit and becoming fat. If I don't maintain vigilance, I'll just do it again

        • 3 weeks ago
          Anonymous

          You've gone from one end of the spectrum to another. There are other lifestyles than that of a mad person.

          Just don't eat absolute shit, but eat. You can have a fulfilling diet and still be healthy. I couldn't even be happy being thin if depriving myself was what I had to go through every day.

          • 3 weeks ago
            Anonymous

            I have fat to lose. Skinnyfat is a prison of my own creation, and my hands must be the tools of its destruction as well

  106. 3 weeks ago
    Anonymous

    DYEL here, does it mean anything if DOMS kicks in two days after my workout instead of the day after? kind of annoying I'm sore on my next workout day instead of my rest day

  107. 3 weeks ago
    Anonymous

    Skinnyfat anons i need yee

  108. 3 weeks ago
    Anonymous

    How long can you wait before responding to a girl on tinder before it has consequences

  109. 3 weeks ago
    Anonymous

    Two questions, I'm doing a 3 day split + cardio on rest, on the days I do for example chest and Biceps is it better to exhaust one of the muscle groups first or to alternate between chest-Bic-chest-...?
    Also, If I incorporate body weight exercises, Is it better to leave them for last? most times I fell to tired to do more then let's say 3 push/pull-ups, but superseting my compounds with them feels like I'llbe at a net loss.

  110. 3 weeks ago
    Anonymous

    i skipped yesterdays workout lads

  111. 3 weeks ago
    Anonymous

    everytime i dont go for a 15-20 min walk after my last meal in the evening i am way heavier (like at least half a kilo) than the day before, how is that?

    i upped my carb intake from ~250g to a bit over 300 every day, my weight increased from 81.5 to 83.5 kg in one week, can that all be water weight? calories are still the same (lowered protein intake), i get 80% of my carbs from whole wheat bread, oats, potatoes and rice, simple sugars are only lactose and fruits (and veggies i guess), is it realistic to assume that most of that gain is water? should i be worried?

    • 3 weeks ago
      Anonymous

      >i upped my carb intake

      >i am way heavier

  112. 3 weeks ago
    Anonymous

    First time posting here. Just need to know. So I have taken off 40lbs(305 to 265) in the last year. Why did my waist size get bigger? I went to try on some dress pants that fit a year ago, and they were way too tight at the waist. Why would my waist increase in size even though I have lost a significant amount of weight.

    I just cut back on how much I was eating, and started walking at least 3 miles a day. I didn't do any strength training, and I didn't do any particular diet, just ate less. I am only 27, so most of the stuff I saw online doesn't make sense because it mostly has to do with weight loss at older ages. I knew I gained leg muscle, but it just seems weird that the waist doesn't fit.

  113. 3 weeks ago
    Anonymous

    Please help

    I'm doing SL, already hit my first deload
    Stats:
    5'7
    71kg

    My latest lifts
    DL: 132.5kg (5 ramping up sets, ony last one is 132.5)
    Squat: 125kg 5x5
    Bench: 72.5 5x5
    OHP: 42.5 5x5
    Pendlay Row: 72.5 5x5

    How do I increase my deadlift comparatively to my squat? Why is my DL so weak comparatively? I do 5x5 squat and feel like I can move the weight rather easily and fast, and could do one more set if I really needed to, whereas I feel like moving the weight in DL is a chore and a slug, like I lack explosiveness, and probably couldn't to a second set at max weight. Also, my form on DL is starting to break apart, whereas my squat form (highbar) is almost perfect, so that reason is out.

    I feel like my DL is weak for two reasons: 1) I was doing pendlay rows wrong for a while, not using my lower back/hamstrings to lift the bar 15 degrees in the first part of the movement, was trying to keep my back parallel to the floor, which was wrong. This means that I've had less lower back/hamstring volume for a while, right?
    2) My hamstrings are rather weak

    What can I do to improve? I tought about adding RDL or other hamstring isolation, but I'm afraid to mess with the program and to tire myself too much.

    Any opinions? Sorry for the long post

    Also, I'm aware that my OHP and bench are shit, but I don't care as much, and I'm already doing 1 accessory for each, which doesn't tire me that much.

    • 3 weeks ago
      Anonymous

      5"8 here i feel fucking WEAK compared to you shit

    • 3 weeks ago
      Anonymous

      There's nothing inherently wrong with your ratio. Some people are just good at squatting and meh at deadlifting. Explosive deadlifters usually result from a combination of genetic predisposition and rounding their back. Rounded back = fast off the floor due to improved leverage. For most people pulling with as neutral of a spine and some thoracic rounding is what's best from a holistic perspective.

      Your assumption about your hamstrings could be right since you also squat highbar. What could do is add more deadlift volume. After your warmups and 1x5, do a few backoff sets. Something like 3x6-8 at around 70-75%. Focus heavily on bracing, finding the ideal hip height and keeping your lats tight as fuck during the entire lift. If you feel like your form on the heavy set of 5 is breaking down to the point of being unsafe ie you're rounding under load (start off with flat back and round during the lift itself) then back down the weight to something you do with tight, consistent form and work your way up. The additional sets will help you ingrain q's and positioning that will carry over to heavy work.

      • 3 weeks ago
        Anonymous

        thanks for the effortpost anon
        yes, I also thought that squatting highbar might be a factor
        I'll try adding some volume, and ingraining q's also sounds important. I feel like not only my hamstrings are weak but that I also struggle with properly activating them during the lift - mainly on the first part off the floor - like my mind body connection isn't as good as with my quads. That's one of the reasons why I wanted to add some hammie isolation aswell.

  114. 3 weeks ago
    Anonymous

    Thoughts on microloading on OHP? I'm doing OHP twice a week, once in the 6-8 range and once in the 10-12 range. It seems like a good idea to increase the weight by 1kg instead of 2.5kg since I have the option to do so.

  115. 3 weeks ago
    Anonymous

    [...]

    >If you want it, you can do it too, just lift and eat big, hope you make it
    im skinnyfat sadly 🙁
    but ill bulk now yes

  116. 3 weeks ago
    Anonymous

    I can't generate self hatred to lift again. Help fit.

    • 3 weeks ago
      Anonymous

      if you don't enjoy lifting as an activity and don't have autistic levels of discipline you're just not gonna make it unfortunately

      https://i.imgur.com/DoR34gg.jpg

      What can I do about a seemingly torn ACL?

      Landed bad surfing this weekend and my left leg cannot bend past 90 degrees. Some swelling, no real pain, but I can't put all my weight on my left leg.

      Seems like it could be a torn ACL or meniscus but I cant be assed to go to the doctor just for them to tell me to keep it elevated and on ice, and not do anything strenuous for a few weeks.

      if you think it's a tear you need to go to a doc full stop

      • 3 weeks ago
        Anonymous

        Would a sprained hamstring, be keeping me from being able to bend my knee?

        Obviously if its a tendon issue I will go to a doctor, I just don't want to spend the $100 at the primary care guy for him to tell me I need to see a specialist, if I could just go straight to the specialist for the tendon issue.
        Or if there's no issue and I just pulled a muscle or something I don't want to waste the $100 either.

        Not a poorfag, just cheap and lazy and unwilling to wait the 3 weeks to see the doctor.

  117. 3 weeks ago
    Anonymous

    What can I do about a seemingly torn ACL?

    Landed bad surfing this weekend and my left leg cannot bend past 90 degrees. Some swelling, no real pain, but I can't put all my weight on my left leg.

    Seems like it could be a torn ACL or meniscus but I cant be assed to go to the doctor just for them to tell me to keep it elevated and on ice, and not do anything strenuous for a few weeks.

  118. 3 weeks ago
    Anonymous

    I can do dead hangs for a minute straight but when I try plate pinchers I can't last more than a few seconds. How do I improve or do I just have to keep at it and keep failing it until I can hold them longer?

  119. 3 weeks ago
    Anonymous

    Is it normal that I don't wake up with an erection in the morning? I'm 24 yo, I'm doing everything right no porn no fap, balanced diet rich in micros, cardio, PPLPPL

    • 3 weeks ago
      Anonymous

      how have you made it to 24 without ever hearing the term "morning wood"? An erection isn't a weakness.

      Anyone ever tried the ganbaru app? It tells me to build muscle at 176cm 74kg to eat 2052 calories which in all honesty... doesnt do jack with me
      I cut at 1600 and i only start to gain weight at 2300

      that app looks like a fucking scam

      • 3 weeks ago
        Anonymous

        >fucking scam
        Yeah.... im sticking to mfp which is as im reading disabling barcode scanning for free users fuck

        • 3 weeks ago
          Anonymous

          loseit is free and still has the barcode scanner included. There's also stuff like Macros and chronometer.

          • 3 weeks ago
            Anonymous

            Is it good enough for EU stuff? I remember cronometer is shit for EU packaged food

            • 3 weeks ago
              Anonymous

              I'm a burger, no idea.

              What do you use anon? MFP is riddled with ads, slow as fuck now

              LIke I said I've been using LoseIt which is okay, it has some functionality removed from MFP which is annoying, but I'm not paying fucking $10 a month to use a barcode scanner.

          • 3 weeks ago
            Anonymous

            >chronometer
            as a eu fag chronometer is fucking dogshit

            • 3 weeks ago
              Anonymous

              What do you use anon? MFP is riddled with ads, slow as fuck now

              • 3 weeks ago
                Anonymous

                been using mfp this whole time. ye it sucks but still better than chronometer which has ads too. if the barcode scanner gets removed i might try a modded apk but other than that im clueless about what app to continue with

              • 3 weeks ago
                Anonymous

                Damnit

                I'm a burger, no idea.

                [...]
                LIke I said I've been using LoseIt which is okay, it has some functionality removed from MFP which is annoying, but I'm not paying fucking $10 a month to use a barcode scanner.

                Loseit looked fine yeah

                God damn those greedy MFP motherfuckers

              • 3 weeks ago
                Anonymous

                MFP is literally owned by "nameless corporation" now. They were originally their own brand, sold to Under Armor, made basically no money, and sold the company at a loss to a holdings firm. They literally only care about generating revenue before shutting it down completely.

              • 3 weeks ago
                Anonymous

                I'm mad man it was the best app for tracking your calories, huge database and all that
                Fuck man

              • 3 weeks ago
                Anonymous

                I'm mad too. I'm super dug in there, I have to export all my recipes and re-learn how to log everything. It's like 10 years of content to migrate.

                What's really insulting is that the app literally doesn't use their own barcode, it's something integrated into the phones. And the database was literally user-created so they're profiting off of shit they didn't even make. It's disgusting.

              • 3 weeks ago
                Anonymous

                God damn so close to going for an excel sheet
                But i'm not that autistic to do that
                It's so handy to have it on your phone
                Reee

              • 3 weeks ago
                Anonymous

                I'm a burger, no idea.

                [...]
                LIke I said I've been using LoseIt which is okay, it has some functionality removed from MFP which is annoying, but I'm not paying fucking $10 a month to use a barcode scanner.

                MFP is literally owned by "nameless corporation" now. They were originally their own brand, sold to Under Armor, made basically no money, and sold the company at a loss to a holdings firm. They literally only care about generating revenue before shutting it down completely.

                Check out MacroFactor. Its an annual sub but the automatic tdee calculation is so on-point and so much easier than autistically trying to pinpoint changes in energy needs yourself based off of weight fluctuations.
                The database is apparently really good too, though I mostly cook my own food so I never need to dig too deep into it.

              • 3 weeks ago
                Anonymous

                Ima check that out anon whats the sub fee?

              • 3 weeks ago
                Anonymous

                >MacroFactor
                bullshit app, not only does it cost 13 bucks no free version the calorie estimate is wayyyy off

  120. 3 weeks ago
    Anonymous

    Anyone ever tried the ganbaru app? It tells me to build muscle at 176cm 74kg to eat 2052 calories which in all honesty... doesnt do jack with me
    I cut at 1600 and i only start to gain weight at 2300

  121. 3 weeks ago
    Anonymous

    anyone drink half and half for bulking?
    it makes hitting 3000 cal so much easier by just drinking 1-2 cups a day

    • 3 weeks ago
      Anonymous

      embrace the heavy cream, anon
      nectar of the gods

    • 3 weeks ago
      Anonymous

      >3000 cal
      How tall are you

      • 3 weeks ago
        Anonymous

        6'1 135lb

        • 3 weeks ago
          Anonymous

          >135lb
          BRUH

          • 3 weeks ago
            Anonymous

            i've been doing 2700-3000 since getting to college and i think i've gained about 2-3 lb

            • 3 weeks ago
              Anonymous

              we need a timeline: When did you get to college? How fast are you gaining?

              • 3 weeks ago
                Anonymous

                about 3 weeks ago
                1lb a week is good right?

              • 3 weeks ago
                Anonymous

                >1lb a week is good right?
                Yes

              • 3 weeks ago
                Anonymous

                It's fine I suppose. I personally like to go for 0.75lb a week to avoid too much fat.

              • 3 weeks ago
                Anonymous

                idgaf about fat tbh

              • 3 weeks ago
                Anonymous

                >idgaf about fat tbh
                Then go 3.5k

              • 3 weeks ago
                Anonymous

                i think i might hit 3400 today
                i added some more eggs and avacados today

              • 3 weeks ago
                Anonymous

                Just drink plenty of wataer anon

              • 3 weeks ago
                Anonymous

                i havent been drinking enough i dont think tbh
                what happens if you dont drink enough?

              • 3 weeks ago
                Anonymous

                Anon your livers

              • 3 weeks ago
                Anonymous

                *Kidneys i meant

              • 3 weeks ago
                Anonymous

                you feel shitty. If you don't feel shitty, you're probably fine. The general recommendation for water is "Drink if you're thirsty or haven't had any in an hour or two."

  122. 3 weeks ago
    Anonymous

    will rauwolscine cause weird fat loss?
    because its an a2 inhibitor and a2 is most found in stubborn fat cells
    so like you lose fat in reverse of where it came. will rauwolscine cause fat loss in a weird way? or will you lose fat the normal way?

    • 3 weeks ago
      Anonymous

      Pills don't make you lose weight. Put down the fork.

  123. 3 weeks ago
    Anonymous

    Has anyone dealt with non-alcoholic fatty liver before?? How hard is it to go back to a healthy liver?? I have a cap score of 360 and little to no scarring.

  124. 3 weeks ago
    Anonymous

    poorfag here.
    eggs, dairy products (quark, cottage cheese), oats, potatos, whole wheat bread, frozen veggies, frozen fruits, occasional nuts, are my go to while trying to maingain. meat is just super expensive here so i only eat it very rarely. pork mince meat is somewhat cheap but it has 20% fat and imo tastes worse than ground beef and poultry, should i try to get that in regardless? i heard saturated fats are bad, esp pork

    • 3 weeks ago
      Anonymous

      Where do you live that you can not afford a 12 dollar pack of boneless/skinless chicken breasts from Walmart?

      • 3 weeks ago
        Anonymous

        different anon, there are actually a lot of scenarios in which shopping in bulk isn't possible. It's pretty shocking.

        https://www.aecf.org/blog/exploring-americas-food-deserts

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