QTDDTOT

It's not really fitness but more hygiene, but there isn't a better suited board for this so I decided to make it a QTDDTOT.
I am a fucking troll and since I don't want to die alone I looked up basic hygiene for smelly retards like me. I found this https://wiki.bibanon.org/The_Return_of_the_Well_Cultured_Anonymous/Grooming
Right now I'm at the point discussing ass shaving. I want to shave my ass but in this guide a guy tells a story about how he shaved his ass clean and it led to unforeseen consequences:
>After climbing two flights of stairs and starting to sweat, I started to notice something unpleasant. The sweat was accumulating in my crack, and was causing the unpleasant sensation of my two asscheeks sliding past each other with every step. I thought about going to the bathroom and wiping it off, but had to get to class. Eventually, I thought, it would dry. Unfortunately, it did dry, but only after mingling with the microscopic poop -molecules lingering around my brown starfish. When I stood up after class, my cheeks were stuck together with a slimy sticky poop/sweat combination. As I made my way back to my dorm, it started to itch. God-DAMN, did it itch! Felt like a swarm of ants was making its way up and down my crack. Fighting to keep from jamming my hand down there and scratching away, I rushed back to the dorm. Unfortunately, this exertion caused me to sweat, and when I finally reached my room, my cheeks were sliding back and forth against each other like a pair of horny cane-toads. I quickly dropped my pants, and attempted to dry my ass off by sticking it in front of a fan and spreading my cheeks. Apparently, with no hair, the two pink twins can get vacuum sealed together, and the result was a frustrating fart that slid up and down between my cheeks like a lost gerbil
1/2

  1. 4 weeks ago
    Anonymous

    2/2

    Here comes the question: wouldn't that only happen to a fat fucking whale? I don't have a fat ass I don't think my asscheeks would slide against each other or sweat all that much. Any skinnyfag has experience with ass shaving?

    • 4 weeks ago
      Anonymous

      Didn't read all of it but i assume your question is; How to shave my ass and be comfortable.
      Answer:
      Baby power

      • 4 weeks ago
        Anonymous

        powder*
        they gotta grind the babies up first

  2. 4 weeks ago
    Anonymous

    How do I know if my hair greying is just genetics or if it's something wrong with my health? My hair is also often very dry. I'm 27 and just this past few years I've started going grey, both on the sides and on top, it's starting to become very noticeable
    I'm 27 and look quite young otherwise, so I don't think I'd be able to pull off a silver fox look

    • 4 weeks ago
      Anonymous

      Some say lack of protein leads to gray hair. Getting enough?

      • 4 weeks ago
        Anonymous

        I'm not really keeping track of that, but i used a calculator now that said I needed 240 grams per day which I don't think I'm having enough of, it sounds like a lot honestly. I have oatmeal with lots of butter for breakfast, as well as a whole milk protein shake. But the protein powder is only like 22 grams per serving (not including the milk) so maybe I should have 2 of those to compensate for my otherwise lacking diet. I can't afford to eat meat everyday but I try to eat at least 5 eggs everyday plus bacon when I can. And I snack a lot on peanuts during the day
        Is there any cheap protein sources other than eggs?

    • 4 weeks ago
      Anonymous

      Mineral deficiency. Copper and magnesium.

  3. 4 weeks ago
    Anonymous

    Just go get a brazilian.

  4. 4 weeks ago
    Anonymous

    Please my guy

    You are totally normal with your hairy ass, DO NOT shave it

    If anything may I recommend either wiping more, showering more, eating more fiber, or installing a bidet in the restroom you most commonly used. I didn't even read your whole post at all and I can tell you have poisoned your mind with bizarre ideas regarding what you think women you want to sleep with idealize towards men's hygiene. Seriously don't shave your ass and uh be yourself!

  5. 4 weeks ago
    Anonymous

    Also can you imagine your grandpa or dad or any older male figure in your life shaving their ass so girls would find them less stinky? No? Don't do it.

    Also if you do...

    YOURE A FREAK!

    • 4 weeks ago
      Anonymous

      I shave my ass so that anal feels better

  6. 4 weeks ago
    Anonymous

    Imagine explaining to your normie gf you semi don't even respect because you post on and constantly browse IST, you shave your ass and why and how embarrassing it'd be compared to her seeing your hairy ass you've started taking more normal care of hygiene wise and liking it because she likes men and you like women so stop trying to shave your ass like a woman.

  7. 4 weeks ago
    Anonymous

    Anyone got the image of everything in bodybuilding in like 100 words.
    E.g. Increase weight but everything else the same = improvement. Then the same for increased reps, decreased cals, decreased recovery etc. I saw it early last year but I can't find it now, it would be kind of helpful to assess some areas for improvement.

  8. 4 weeks ago
    Anonymous

    For spiritual reasons I won't consume anything that came of animal flesh for the next 3 months, can I survive and keep making gains on dairy, eggs and whey alone? I train 2 hours/day 6x per week and am kinda worried it's gonna affect my ability to recover properly. Maybe I'll try getting some so.y protein (>inb4) to help out. Any other suggestions?

    • 4 weeks ago
      Anonymous

      >can I survive and keep making gains on dairy, eggs and whey alone
      yes

    • 4 weeks ago
      Anonymous

      You can but it's exceedingly difficult to get enough protein in without eating meat if you aren't a twig that needs like 140g per day.

  9. 4 weeks ago
    Anonymous

    >take shit
    >stand up
    >more shit falls down my intestines and i have to shit again
    why am i like this?is this good or bad?

    • 4 weeks ago
      Anonymous

      Get yourself one of them squatty potty things, my man. I know it was reddit-level hyped for a while, but it really does wonders to unkink the pipes. Cut my average time to about 90 seconds.

      • 4 weeks ago
        Anonymous

        >take shit
        >stand up
        >more shit falls down my intestines and i have to shit again
        why am i like this?is this good or bad?

        Another anon here. To add onto this: due to living innawoods, the only place with Internet signal for my phone was the kitchen window for a long while. This meant that whenever I wanted to chat, download things to read offline, watch youtube or see what you assholes get up to, I'd need to lean slightly over the kitchen counter which would press, also lightly, my abdomen. During this period I had extremely quick, no-effort shits. They were fine before, but just a few minutes of mechanical pressure really helped get everything nice and packed for an express delivery.
        Other examples of this are a pet laying over your bladder in bed (more urgency in peeing) and, adjacent but not quite the same, squatting as opposed to sitting in order to poop (like you're outdoors)

  10. 4 weeks ago
    Anonymous

    Monday
    Bench Press 3x5-8
    Overhead Press 3x2-5
    Dumbbell fly 3x8-12
    Ez-bar Seal Rows 3x6-10
    Cable Curl 3x8-12
    Cable Overhead triceps extension 3x8-12

    Tuseday
    Squat 3x2-5
    Good mornings 3x6-10
    Weighted Pull-ups 3x6-10
    SLD 3x6-10

    Thursday
    Bench Press 3x5-8
    Ez-bar Seal Rows 3x6-10
    Close grip Bench Press + Ez-Bar skullcrushers 3x6-10
    Overhead Press 3x6-10
    Spider curl 3x6-10
    Cable Lateral Raise 3x8-15

    Friday
    Deadlift 1-3x2-5
    Pause Squat 3x6-10
    Weighted Chin-up 3x6-10
    Lying Leg curl using pulley 3x8-12

    Looking for some advice on my routine. Aiming more for hypertrophy and im wondering if i should add/replace anything. Few things im considering is replacing Bench and OHP with dumbbell variants on thursday.
    My working weights in lbs for the big 4 are
    175 Bench
    135 OHP
    200 Squat
    275 Deadlift
    Bench ive always had a hard time going up in and squat is so low because i had a problem with my lower back thats now fixed. Atm im trying to cut to 15-18% bf so i dont expect these numbers to go up much if at all.

    • 4 weeks ago
      Anonymous

      >Few things im considering is replacing Bench and OHP with dumbbell variants on thursday.
      2 birds with 1 stone and add low incline DB press instead of OHP and bench on thursday. Doing OHP once per week is enough if you add in some incline work.

      You should be doing laterals more than once per week. You could do them every time you're in the gym because the fatigue is so low but at least do it twice per week and optionally alternate between cables and DBs.

      >Close grip Bench Press + Ez-Bar skullcrushers 3x6-10
      Is this meant to be a superset? Generally you should superset opposing muscle groups. You could superset your seal rows with one of these movements instead. These are just some random thoughts, routine looks more or less fine. Your squat and deadlift are low enough that you should be able to get them significantly higher even on a cut btw.

      How to supress hunger and get to 15% BF to make my lower abs show?

      Suck it up

      https://i.imgur.com/FRKr5C3.jpg

      How to encourage a woman to lose weight?

      What's your frame like in the relationship? If she knows you can replace her, then you can just be blunt and say you're losing attraction to her due to her weight and that she needs to do something about it.

      https://i.imgur.com/ZFGEN8m.jpg

      How to get rid of low energy and feeling of afternoon/dusk sleepiness?
      I sleep and 11 pm and wake up at 6 am, 7 hours should be enough.

      A 30 minute nap before 2pm

      • 4 weeks ago
        Anonymous

        >2 birds with 1 stone and add low incline DB press instead of OHP and bench on thursday. Doing OHP once per week is enough if you add in some incline work.
        Which rep range should i pick for OHP on Monday then, or should i meet in the middle and do 5-8 like with Bench on Monday?

        >You should be doing laterals more than once per week. You could do them every time you're in the gym because the fatigue is so low but at least do it twice per week and optionally alternate between cables and DBs.
        Ill add in dumbbell work on the lower days since those days are pretty short.

        >Is this meant to be a superset?
        Yh, this is a slightly modified routine from someone else and they explained that because it works 2 different parts of the triceps one wouldnt take away from the other. I can superset it with something else though, i often superset lifts, thats just the main one i always do.

        • 4 weeks ago
          Anonymous

          >Which rep range should i pick for OHP on Monday then, or should i meet in the middle and do 5-8 like with Bench on Monday?
          It really doesn't matter that much for hypertrophy as long as you're adding weight and reps in the long run. You could do 5-8, that's a fine rep range. You could hit a top set triple and then do backdowns in the 5-8 range if you enjoy going heavy. Basically anything that gives you a good stimulus and you enjoy.

          • 4 weeks ago
            Anonymous

            Thanks a lot.

      • 4 weeks ago
        Anonymous

        >What's your frame like in the relationship
        she's my wife, I married her while she was overweight.
        she just got fatter.

        • 4 weeks ago
          Anonymous

          Are you fit? Do you get female attention that she's aware of? The issue is that even if you are blunt and tell her you'll divorce her if she doesnt lose weight but she knows you don't have any other options, she'll just humor you and then give up after a few weeks.

          >A 30 minute nap before 2pm
          what if i can't have nap before 2 pm?

          Do you get sunlight in your eyes as soon as you wake up? That could help. You'll probably have to resort to coffee like the rest of the world unfortunately

          • 4 weeks ago
            Anonymous

            >Are you fit? Do you get female attention that she's aware of
            yes, yes.
            I even made her caught me chating with someone thin, she just started over eating.

            • 4 weeks ago
              Anonymous

              >I even made her caught me chating with someone thin, she just started over eating.
              In that case your only option is an ultimatum. She knows other women want you so it should hold some weight, especially if you havent done it before.

              >Do you get sunlight in your eyes as soon as you wake up
              Nope, I wake up before the sun rises.

              That probably contributes to it unfortunately

              • 4 weeks ago
                Anonymous

                >In that case your only option is an ultimatum. She knows other women want you so it should hold some weight, especially if you havent done it before.
                She had a fight with me how I'm cheating on her.
                desu, all my chatting was just lame flirting attempts with a hoe.
                My wife claim to be very jelous, but don't seem to make her to better herself.

              • 4 weeks ago
                Anonymous

                Jealousy doesn't mean they'll change themselves to keep you. It means they want to hold dominion over what they perceive is theirs. And keeping control is something they want to exert onto the subject but not necessarily themselves

          • 4 weeks ago
            Anonymous

            >Do you get sunlight in your eyes as soon as you wake up
            Nope, I wake up before the sun rises.

      • 4 weeks ago
        Anonymous

        >A 30 minute nap before 2pm
        what if i can't have nap before 2 pm?

  11. 4 weeks ago
    Anonymous

    How to supress hunger and get to 15% BF to make my lower abs show?

  12. 4 weeks ago
    Anonymous

    How to encourage a woman to lose weight?

  13. 4 weeks ago
    Anonymous

    How to get rid of low energy and feeling of afternoon/dusk sleepiness?
    I sleep and 11 pm and wake up at 6 am, 7 hours should be enough.

  14. 4 weeks ago
    Anonymous

    [...]

    • 4 weeks ago
      Anonymous

      Fully extended. Stretching the lats under load (your BW in this case) is very hypertrophic

  15. 4 weeks ago
    Anonymous

    Do you take creatine?

    • 4 weeks ago
      Anonymous

      no im too lazy and cheap to bother with that shit for whatever marginal difference it makes

  16. 4 weeks ago
    Anonymous

    What’s the downside of a townhome over an apartment?

    Trying to move out and I noticed townhomes are going for about $1600/month, which includes an upstairs and downstairs and legit space and all amenities in the unit. Whereas a 1 bed 1 bath apartment is $2,000 minimum just to get one not in the hood with a washer/dryer & AC.

    So what’s the catch? I should be able to just grab a $15/hr position and budget hard/live frugally but finally be moved the fuck out. It would give me space for my home gym and everything I need but it seems to good to be true.

  17. 4 weeks ago
    Anonymous

    how long do i need to maintain my weight before i start to cut? 2 weeks seems kinda long

    • 4 weeks ago
      Anonymous

      Is that screenshot from NFS: Pro Street?

      • 4 weeks ago
        Anonymous

        nvm saw filename, very cool

  18. 4 weeks ago
    Anonymous

    Rate my u/l split, mainly for bodybuilding
    My knees are bad btw

    U1
    Db bp 3x8-12
    Lat pull down (close) 3x10-12
    Chest Fly 3x8-12
    Bent over db row 3x8-10
    Lateral raises 3x12-15 SS preacher curls 3x10-12
    Calf raises 3x12-15

    L1
    Dl 1x5
    OHP 3x6-8
    Skullcrushers 3x12-15 SS wrist curls 3x12-15
    Seated rear lateral raises 3x10-12 ss shrugs 3x12-15
    Crunches 2x15
    Calf raises 3x12-15

    U2
    Pullover 3x10-12
    Bb bp 3x5-7
    Lat pulldown (wide) 3x10-12
    Incline db bp 3x8-12
    Lateral raises 3x12-15 SS preacher curls 3x10-12
    Calf raises 3x12-15

    L2
    L1 w/ squat instead of dl

    U1L1xU2L2xx

    • 4 weeks ago
      Anonymous

      Swap out something in your lowers for actual lower work. On L1 you could add hack squat/front squat/leg press and on L2 you could add RDLs

      I just dislocated my shoulder doing dumbbell shoulder presses. I have super loose shoulders which sometimes dislocate on their own, but the weight and position tweaked it pretty bad. Afterwards I tried to do some other lifts but it was really painful. How can I recover quickly and get back to lifting?

      How long should I wait? I don't want to get excited, go back early, and then hurt myself again.

      >dislocate shoulder
      >ask IST how long before you can left again
      christ almighty

  19. 4 weeks ago
    Anonymous

    Trying homemade electrolytes, how much table sugar is 13.5g of glucose?

    • 4 weeks ago
      Anonymous

      27g

    • 4 weeks ago
      Anonymous

      Another anon is technically correct that table sugar (sucrose) is 50% glucose...but the other 50% is fructose (same stuff in "high fructose corn syrup"). Fructose essentially bypasses some metabolic pathways to deliver energy more efficiently. But more importantly, when I think electrolytes I don't really think of fructose/glucose since they typically end up as fatty acids/ATP/etc. What are you hoping to achieve with table sugar anon?

  20. 4 weeks ago
    Anonymous

    Your ass is hairy for a reason, retard, don't shave it.

  21. 4 weeks ago
    Anonymous

    I just dislocated my shoulder doing dumbbell shoulder presses. I have super loose shoulders which sometimes dislocate on their own, but the weight and position tweaked it pretty bad. Afterwards I tried to do some other lifts but it was really painful. How can I recover quickly and get back to lifting?

    • 4 weeks ago
      Anonymous

      >How can I recover quickly and get back to lifting?
      Rest your shoulders and when you go back, don't lift so heavy. Shoulders are prone to fuck ups

      • 4 weeks ago
        Anonymous

        How long should I wait? I don't want to get excited, go back early, and then hurt myself again.

        • 4 weeks ago
          Anonymous

          Don't know, but probably until you don't feel pain anymore, and then a little more just to be sure

  22. 4 weeks ago
    Anonymous

    Can i just do
    >monday upper
    >tuesday lower
    >rest
    >thursday upper
    >friday lower
    >rest
    >rest

    with upper consisting of
    >3x8
    >compound lifts (bench, row, ohp)
    >db curls
    and lower
    >3x8
    >compound lifts (squat, dl)

    in a home gym with a squat rack barbell and dbs?
    going up 5lbs every time i finish 3x8 on a given exercise?

    aiming for putting on mass not necesarrily getting stronger

  23. 4 weeks ago
    Anonymous

    Dumb question on long core sets.
    When I train core on something that allows me to rotate like pic rel or captain's chair, I count the crunch and twists together as one rep so my 10 reps set for example is technically 10 reps of crunches and 10 reps of twists.
    But lately I noticed more people do the crunch sets and then do the twisties separately.
    Is it worth it to crunch and twist together in the same set or is that just taxing for no good reason / little benefit?

  24. 4 weeks ago
    Anonymous

    is my routine retarded?

    Monday:
    Military press- 6*5
    Barbell Bench- as many sets until i can't get 8 anymore*8. Rest is usually 90-120 sec here.
    cable Chest fly-8*8
    low cable chest fly- 6*8
    Dips-8*8
    Core

    Tuesday:
    Chinups: 6*8
    Cable row: 6*8
    single arm row- 4*8 each
    Shrugs: 4*12
    Back extension: 4*12
    Curl variation: 4*x (usually a dropset series)
    core

    Wednesday:
    BB back squat-6*8
    RFESS- 4*4 each leg
    Single leg press: 4*6each leg
    Leg extension- 4*8
    Hamstring curls- 4*8
    Rest from core

    Thursday:
    Seated OHP: 6*8
    Incline bench: as many sets until i can't get 8 anymore*8
    DB flat bench: 6*8
    Tricep pulldown: 4*15-20
    core

    Friday:
    Chinups- 6*8
    Pendlay row- 6*8
    Single arm row 4*8 each
    back extension- 4*12
    Curls
    core

    Saturday:
    BB back squat-6*8
    RFESS- 4*4 each leg
    Single leg press: 4*6each leg
    Leg extension- 4*8
    Hamstring curls- 4*8

    Sunday:
    The lord's day

  25. 4 weeks ago
    Anonymous

    i was prescriped some moviprep one day b4 my colonoscopy and on the morning thereof, i took it like i was supposed to 4 and a half hours ago yet ive only been bloated and my ass didnt explode yet, should i be concerned? i thought its gonna make me shit my brains out 2-3 hours after

  26. 4 weeks ago
    Anonymous

    Going to start lifting tomorrow. Should I do SS or Greyskull? Or something else? I value both strength and aesthetics and it sounds like SS provides mainly the former but not the latter.

    • 4 weeks ago
      Anonymous

      I'd say start with SS just for the sake of form, and once you have it nailed down and gotten your working weight to a decent point, move to GSLP. GSLP was great for me and adding accessories to it helps loads.

      • 4 weeks ago
        Anonymous

        Thanks.

  27. 4 weeks ago
    Anonymous

    I'm eating 2 meals a day, lunch and dinner, but every night I get munchies like crazy. Last night I ate 4 honey sandwiches. When I was bringing Nutella or peanut butter, I'd finish family-sized jars in 4 days (in sandwiches). Mental health and nightly meds may factor into my cravings and hunger pangs. Any advice?

  28. 4 weeks ago
    Anonymous

    I'm relatively new to barbell lifting. I was doing good with squats until I got to about 250lbs. Now every time I hit the bottom I feel my left shoulder pop out. My left shoulder is prone to doing that because I can pretty much dislocate it on command, I think I just have loose ligaments there. is there anything I can do to help that? Or should I just switch to front squats.

    • 4 weeks ago
      Anonymous

      Are you squatting high bar or low bar? High bar might be easier on your shoulders. Other option is using a SSB.

      • 4 weeks ago
        Anonymous

        I've tried both. High bar tends to push my shoulder down out of its socket and low bar pushes it up. I'm going to try messing around with how I hold it. If I can't find something that works I'll probably take your advice and get an SSB (home gym). Thanks.

        • 4 weeks ago
          Anonymous

          Yeah if you don't plan on competing or anything then SSB is honestly a really good option. Great for your upper back strength and no stress on your wrists, elbows, or shoulders.

    • 4 weeks ago
      Anonymous

      I suggest all kinds of full ROM shoulder exercises with weights light enough to not pop your shoulder. I also suggest static ligament loading (like holding out a weight parallel to shoulders for 15 seconds per rep). Goal is to increase ligament and muscle strength while not giving the ligaments opportunity to stretch incorrectly. You don't want to lose ROM but you do want to have things tighten up more. Definitely do not keep doing exercises that are overloading your shoulder.

  29. 4 weeks ago
    Anonymous

    How do I even go about fixing patellar tendonitis? Should I even be doing any leg lifting in the gym at all? I've just started and want my body to be healthy enough that I'm not in pain 24/7

  30. 4 weeks ago
    Anonymous

    Aside from deadlift, squat, overhead press, bench press and bent over rows what other compound exercises should I incorporate into my workout?

    • 4 weeks ago
      Anonymous

      Barbell Curl and Dips

  31. 4 weeks ago
    Anonymous

    How do I get rid of constant lower back tightness?

    >walk daily
    >do the PT exercises (catcamel, kettlebell gobbo squats, side walking, leg raises, etc.)
    >do Mcgill big 3 every day
    >avoid excessive sitting / standing

    My back is still constantly tight. I don't even know what caused this issue, but it's been like this for 3 months and I'm losing the will to live here. It definitely flares up into pain if I sit / stand / lie down too long. I'm starting to think that PT is a meme and all this "weak core" bullshit with lower back pain is just woo. The only thing that works is when the PT does this massage above my ass out to the side with their thumb and it gets rid of all the pain / tightness but then it just comes right back.

    • 4 weeks ago
      Anonymous

      Do you have pelvic tilt?

      • 4 weeks ago
        Anonymous

        nope

  32. 4 weeks ago
    Anonymous

    Preworkout
    Is it a meme?
    Does it do anything for you that a good mindset won’t?
    Do you take it? What brand?

    • 4 weeks ago
      Anonymous

      Not sure it really adds much, but I like it.

  33. 4 weeks ago
    Anonymous

    I’ve decided to finally get back in the gym and I’m getting in the habit of tracking my lifts as per the sticky’s suggestion. Ideally I want to go 3-4 times a week but I’m not sure what else to do during those days. Today was a joke but I want each day to be as varied as possible.

    What’s a good routine for prioritizing back/spine and shoulders?

    • 4 weeks ago
      Anonymous

      Deadlift
      Barbell rows
      Pull-ups

      Behind the neck press
      Lateral raises
      Upright Row

    • 4 weeks ago
      Anonymous

      Ignoring the insane, you should do:

      Deadlifts
      Squats
      Bench Press
      Overhead Press

      each on its own day.
      And:
      seated rows
      farmers walks
      pulldowns
      glute thrusts

      mixed in among those.

      Then add whatever you want for shoulders, biceps, triceps, calves, etc. This should put strength and volume on you pretty quick.

  34. 4 weeks ago
    Anonymous

    Do we have thoughts on a routine built on 4x8, 5x5, 7x3 M/W/F?

    • 4 weeks ago
      Anonymous

      What percentages? Just sets and reps doesn't really say much, though they'd probably have to be decently submax in order to recover for each session.

      • 4 weeks ago
        Anonymous

        I figure I'll dial it in once I get started, but the plan is to top out at ~65% at 4x8s, ~75% for 5x5, and ~85% for 7x3, with relatively big jumps between sets for 4x8 and smaller ones for 7x3. I've been lifting 5x5 for the last four years and tried switching to 4x8 wholesale but struggled with adding weight week over week, so I'm hoping bouncing between volume and intensity will let me do a little bit of both.

        • 4 weeks ago
          Anonymous

          I think that as a DUP set up it's likely fine, with some tweaking as you run it. However, I'm thinking the 7x3 percentage is too high. I'd probably not do much more than 80%, you're gonna be accumulating a decent amount of fatigue throughout the week. This is especially relevant when you consider that 85% is roughly 5 RM weight.

          • 4 weeks ago
            Anonymous

            Ty anon. Will post preliminary results in about a month if anything exciting happens.

  35. 4 weeks ago
    Anonymous

    The gym in my apartment building only has dumbbells and they only go up to 50.

    What's a good routine to build muscle with that?

    • 4 weeks ago
      Anonymous

      I don’t know, but if you can work your way up to 5x40 with those 50 lb dumbbells, you will have no choice but to become big.

  36. 4 weeks ago
    Anonymous

    My local supermarket does a “can can sale” occasionally. Very marked down canned stuff. But anyway, I shopped today and they had 10 for $10 progressive soups. I’m like damn. I could buy $20 worth, eat two soups a day, all for $2 a day (trying to lose weight btw). I briefly glanced at the protein, sodium and calories, most soups at worst are under 500 calories a can, and sodium maybe say 40% daily intake. That doesn’t even seem that bad tbqh unless I’m missing something.

    • 4 weeks ago
      Anonymous

      The biggest problem with them is that they're just low-quality. Just personally I can't do soup every day, too much liquid. But knock yourself out if you're opting for something frugal.

      Deadlift descent, you're supposed to bend your knees when the barbell passes them. I understand that. However, what do the hips do? Do you want to actively keep the hips up as your knees are bending? If you were to stop moving your hips they'd end up closer to the ground, so in a way you'd be fighting/counteracting that lowering movement of your knees?
      I've been trying to continue the hinging and doing the knee bend as two entirely separate movements, and I think that's been causing my lower back to round during this part (due to my hips not staying at their initial height).

      The bending of the knees should coincide with the lower of the hip, your body will be doing the two in tandem to keep the bar on a mostly straight path: It's a two-Part movement: up and down. Not Up, forward, backwards, up followed by the reverse.

      Squatted 3x8 for front squats at 135
      is orm 315 front squat feasibly natty by end of the year?

      Good job anon, 1pl8 is the first of many things. It's possible to hit 3pl8 in a year, but you'd have to work pretty hard.

      I cheated on my gf, should I come clean and tell her or take it to the grave?

      just break up with her, you'll do it again and get caught otherwise which is 1000x worse.

      • 4 weeks ago
        Anonymous

        >coincide with the lower of the hip
        That's what I thought. However, I've been looking at various deadlift videos paying attention to exactly this, and not everyone seems to lower their hips (as much) during those last few centimeters. Long torso thingy, maybe? I'm not trying to turn it into multiple movements. I'm just wondering if pushing my butt up - kinda like the setup cue - even on the descent would help prevent cave-in. I'll try next time.

        I did notice more people round their backs on that last part of the lowering movement though (after the knees), even in supposedly good examples. Is rounding like in pic related actually acceptable if it only happens at the end? It looks so ugly, and I see plenty of people actually keep their back nice and tight all the way throughout.

  37. 4 weeks ago
    Anonymous

    Deadlift descent, you're supposed to bend your knees when the barbell passes them. I understand that. However, what do the hips do? Do you want to actively keep the hips up as your knees are bending? If you were to stop moving your hips they'd end up closer to the ground, so in a way you'd be fighting/counteracting that lowering movement of your knees?
    I've been trying to continue the hinging and doing the knee bend as two entirely separate movements, and I think that's been causing my lower back to round during this part (due to my hips not staying at their initial height).

  38. 4 weeks ago
    Anonymous

    Where do I hold the bar during high bar squats so it doesn't hurt? I put in top of on my traps but it hits the vertebrae at the bottom of my neck and it's a pain in the ass. I was gonna try low bar but it seems like my shoulders are too tight.

  39. 4 weeks ago
    Anonymous

    Squatted 3x8 for front squats at 135
    is orm 315 front squat feasibly natty by end of the year?

  40. 4 weeks ago
    Anonymous

    I cheated on my gf, should I come clean and tell her or take it to the grave?

  41. 4 weeks ago
    Anonymous

    Can I divide upper body sets by being biceps/triceps focused instead of push/pull? Atm I have 4 upper body workouts a week, 2 for biceps(B), 2 for triceps (T) and so the week looks like BTxBTxx. Also, can I eat white bread to gain calories fast? I really struggle getting to my TDEE not to mention over it, any tips on that appreciated. Today I just ate 100 grams of peanut butter for breakfast since well, cheap non-carb calories

    • 4 weeks ago
      Anonymous

      why are you avoiding carbs? And why do you have 4 days just on biceps and triceps? Seems wasteful to dedicate an entire day to just one muscle.

      • 4 weeks ago
        Anonymous

        I am not avoiding them, the thing is my diet has a lot of them as it is and it’s a constant struggle to diversify some of the calories. I eat lots of rice, pasta, buckwheat (severely underrated btw) and such and I could go a day on carbs only if I didn’t actively try to toss something else in be it the peanut butter or bananas. Those days aren’t just biceps and triceps, the way I currently planned it includes some compound stuff and other exercises, lat raises for example. But to make the 4 sets have some difference between them I have currently added biceps-specific exercises and triceps-specific exercises, the compounds also differ somewhat

        • 4 weeks ago
          Anonymous

          I mean yeah, white bread is just bread. If you can fit it into your diet go for it. As for the four upper body days, that's fine just make sure to give each muscle group proper rest.

          • 4 weeks ago
            Anonymous

            Could you elaborate on proper rest? For example, I do lat raises in every workout and each of the sets has either pull-ups or chin-ups. Is doing such things with no rest day in between fine?

  42. 4 weeks ago
    Anonymous

    i just spent 10 mins typing up a made up greentext about the gym and deleted it because it sounded stupid

    • 4 weeks ago
      Anonymous

      Nice trips gods tryna show you that not lying is good 🙂 so stop lying about stuff alright?

  43. 4 weeks ago
    Anonymous

    I've been lifting for a couple of months and I've noticed improvements everywhere expect my stomach

    How do I finally escape skinnyfat mode bros?

    • 4 weeks ago
      Anonymous

      eat less. Can't outlift a bad diet.

      • 4 weeks ago
        Anonymous

        It's not like I eat a lot but maybe I eat too much junk

        I need a proper diet

        • 4 weeks ago
          Anonymous

          are you counting calories? That's a start. you want to eat 500-750 calories less than your TDEE at sedentary. You can calculate it with this: https://tdeecalculator.net/

        • 4 weeks ago
          Anonymous

          Stomach vacuums in addition to better diet. Do them throughout the day

  44. 4 weeks ago
    Anonymous

    /fat/ty here, can I get a form check? Haven't lifted in 10 years and just started last week so that's why I'm only doing the bar, don't want to put in months and develop the muscle memory and find out that I'm fucking my shit up when I start moving actual weight.

  45. 4 weeks ago
    Anonymous

    My elbows have been hurting as of late. In daily activities as well, but mostly noticeable during workouts.
    Can I just ignore it and keep going or should I take some rest or something?

  46. 4 weeks ago
    Anonymous

    is it okay to eat a ton of calories if i also burn a ton of calories? the past few days ive eaten around 4000 calories and burned over 2000 calories exercising. the calories have mostly been junk food, but there was a lot of protein in there too.

  47. 4 weeks ago
    Anonymous

    I've stripped out my diet of all the nonsense since Christmas. morning is a few espressos and an orange, then I have beef or chicken stir fry. I take magnesium and vit D. drink about 3L of water a day. injured so can't train, and figured I'd cut the calories right back.

    I have been shitting what can only been described as dark custard for days now. what do?

    • 4 weeks ago
      Anonymous

      You need fiber anon, you're getting protein and fats and a little but from the foot and probable veggies in your stir fry but no where near enough. Fiber gives your shits structure.

      Fruit*

      Fucking garden gnome ass auto correct. Basically just incorporate more fiber anon, even if it's one of those powders you mix with water due to your macro goals.

  48. 4 weeks ago
    Anonymous

    You need fiber anon, you're getting protein and fats and a little but from the foot and probable veggies in your stir fry but no where near enough. Fiber gives your shits structure.

  49. 4 weeks ago
    Anonymous

    Absolutely 0 (zero) fucking muscles skinnyfat DYEL here, how can I muster enough strength at home with adjustable dumbells to get "strong" enough to do barbell training at the gym with the fuck bar ALONE?
    I have a set of adjustable dumbells at home that I use twice a week because 3-4 timesa week is still too much since I'm sore and spent for minimum 2 days.
    How can I make sure what weight + set + rep + how many times a week per muscle group is the correct one?
    What exercises should I do? Dumbell versions of the exact same barbell exercises?
    I'm not going to start a gym membership without making sure that I can pick up the damn stick ALONE without even tiny little weights at the end.
    >standard barbell alone is 45lbs/20kgs
    I can barely do 8 kgs dumbell biceps curls.

    • 4 weeks ago
      Anonymous

      >I can barely do 8 kgs dumbell biceps curls.
      That's irrelevant, you can bench the bar, squat the bar and deadlift 40kg for sure

      • 4 weeks ago
        Anonymous

        DB curls are unironacally tough to put weight on and barbells generally are a bit easier as you have more stability using both arms.

        You can practice a lot of the basic compounds with DB's even with those light weights.

        DB Bench or Flyes from the floor if you haven't got a bench.
        DB OHP
        DB Romanian Deadlift
        DB Squats (Goblet/Romanian Splits to name a few)
        DB bent over rows / One arm rows

        There are loads more but just to get the initial muscle ache out of the way practice some of those for 3 x 5 or 5 x 5.

        If you eat right you will be surprised you can lift more than you think.

        Thanks a lot for the help anons I will do these DB exercises for 2-4 more weeks and then hopefully start my membership and start doing those BB exercises and continue from there.
        IST is the best board for sure when it comes to helping your fellow shitposters

    • 4 weeks ago
      Anonymous

      DB curls are unironacally tough to put weight on and barbells generally are a bit easier as you have more stability using both arms.

      You can practice a lot of the basic compounds with DB's even with those light weights.

      DB Bench or Flyes from the floor if you haven't got a bench.
      DB OHP
      DB Romanian Deadlift
      DB Squats (Goblet/Romanian Splits to name a few)
      DB bent over rows / One arm rows

      There are loads more but just to get the initial muscle ache out of the way practice some of those for 3 x 5 or 5 x 5.

      If you eat right you will be surprised you can lift more than you think.

  50. 4 weeks ago
    Anonymous

    Hi can I please get some feedback on my deadlift form?

    I took the weight down to 40kg and tried to get the form right and then slowly increased up to 70kg and then did 5x5 70kg while trying to focus on form. My form is definitely better than last time I asked for feedback, but I doubt it's perfect so more feedback is needed.

    • 4 weeks ago
      Anonymous

      You're not keeping the bar close enough to your body, it should be borderline or just straight up actually dragging across your skin.

      • 4 weeks ago
        Anonymous

        How do I stop it from hitting my knees on the way down? That's the main reason I'm doing it like that tbh

    • 4 weeks ago
      Anonymous

      >hips start too low, notice where your hips are when the bar actually starts moving, thats where they should be at the start. this is also why the bar path is whack. notice how far your knees are over the bar and how your shins straighten out when the bar actually starts moving
      >0 tightness, are you bracing at all? you want to be rigid in the starting position. learn how to properly brace and learn how to pull your lats down ie lats in back pockets as a cue
      >you're effectively doing a deficit deadlift because the plates are the wrong size.
      >your stance is pretty wide for conventional, if thats your preference thats fine but consider trying out a narrower stance

      https://i.imgur.com/HuAZ3km.png

      Beginner here who's been going to the gym for 1 week.
      Been doing Reddit PPL but struggling with some things, for example not being able to do 4x12 bicep curls and getting fatigued, program says I should be doing progressive overload (2.5kg) but the last 2 reps I can barely do 5.
      Before going to the gym I was already doing 3kg dumbbells at home pretty easily, I'm at 6-7kg ish now, should I reduce the weight or just power thru it?
      I'm also a NEET that doesn't work and get a lot of rest, 7 hours of sleep with a healthy protein diet.

      It says 4x8-12. It's normal that you can't get 12, 12, 12 ,12 because if the weight is actually challenging like it should be (you should barely be able to get the 12th rep on the first set) then you will progressively get fewer and fewer reps on the next sets. Something like 12, 11, 9, 7 would be pretty standard.

      The 2.5kg is in reference to big compound lifts like squats, deadlift etc. It says so in the picture you posted. For isolations dynamic double progression is the best for noobs/intermediates (look up alexander bromleys explanation on youtube). Basically you have a rep range of 8-12 for your 4 sets. If you hit 12 reps on the first set, you increase the weight for next time. Lets say next time with the increased weight you get 10 reps. You will stick to this weight until you can hit 12 on your first set then up it again. For the remaining 3 sets you stick with the weight that you used for your first set unless you get less than 8 reps (remember the range is 8-12). In that case you lower the weight for the remaining sets so you can get between 8-12.

      • 4 weeks ago
        Anonymous

        Thank you, anon. I guess I was doing progressive overload wrong.

  51. 4 weeks ago
    Anonymous

    Beginner here who's been going to the gym for 1 week.
    Been doing Reddit PPL but struggling with some things, for example not being able to do 4x12 bicep curls and getting fatigued, program says I should be doing progressive overload (2.5kg) but the last 2 reps I can barely do 5.
    Before going to the gym I was already doing 3kg dumbbells at home pretty easily, I'm at 6-7kg ish now, should I reduce the weight or just power thru it?
    I'm also a NEET that doesn't work and get a lot of rest, 7 hours of sleep with a healthy protein diet.

  52. 4 weeks ago
    Anonymous

    what's the best exercise if I want a really nice ass

    • 4 weeks ago
      Anonymous

      glute bridge/hip thrust

  53. 4 weeks ago
    Anonymous

    Has anyone had an inguinal or femoral hernia? What did it feel like? I have some discomfort in my groin, but I'm not sure if it needs a doctor visit

  54. 4 weeks ago
    Anonymous

    if I smoke during anxious situations and want to quit smoking is it best to avoid those situations for a while or push myself?

    • 4 weeks ago
      Anonymous

      Find another coping mechanism. You want to train your brain to do something healthy to deal with the anxiety rather than smoking. This could be a nicotine inhaler at the start since it's very easy to switch to, but you're going to want to find non-chemical ways to deal with the anxiety. Talking to a psychologist (NOT a psychiatrist) should be helpful, as they can provide healthy ways to deal with anxiety.

  55. 4 weeks ago
    Anonymous

    What is the best way to clean horse stall mats? Sweep and then mop?

    Ive got half my garage covered with them and they are like magnetically attracted to every piece of floating sawdust and dirt around

  56. 4 weeks ago
    Anonymous

    [...]

    >extremely basic routine that's okay. I'
    Cheers

  57. 4 weeks ago
    Anonymous

    how can i calculate around how many calories the vegetable soup my grandmother makes has?shouldnt be more than 100 for a bowl right? i dont want to understimate it

  58. 4 weeks ago
    Anonymous

    What are some best running apps?

    • 4 weeks ago
      Anonymous

      Nike run club
      Strava
      Use runanalyze website after

  59. 4 weeks ago
    Anonymous

    >am 5"8
    >~163lbs
    >eating 2300 calories
    >am losing weight

    the fuck is going on
    last year at 2400 i was gaining a bit too much now im gaining none

    • 4 weeks ago
      Anonymous

      If you've been regularly weight training and building muscle, you will naturally start burning more calories passively. Especially if you've been at a higher caloric intake for an extended period of time, your body will adapt to it to an extent. Just as if you consume lower calories for a while your body burns less passively, the opposite is also true.

      Give me a 4 day compound lifts only, if possible, Programm to build mass

      >Push 1
      Incline Bench Press 3x6-8
      Front Squat 3x8-10
      EZ Bar Skullcrusher 3x10-12
      DB Lateral raises 3x12-15 SS with Leg Extensions 3x12-15 (Last set of both to failure)

      >Pull 1
      Barbell Row 3x6-8
      Cable Row 3x8-10
      DB Romanian Deadlifts 3x10-12
      DB Hammer Curls 3x12-15 SS with Leg Curls 3x12-15 (Last set of both to failure)

      >Push 2
      Back Squat 3x6-8
      OHP 3x8-10
      Cable Crossovers 3x10-12
      Seated DB Press 3x12-15 SS with Leg Extensions 3x12-15 (Last set of both to failure)

      >Pull 2
      Weighted Chinup (or unweighted until able to do so) 3x6-8
      Lat Pulldown 3x8-10
      BB Romanian Deadlifts 3x10-12
      EZ Bar Curls 3x12-15 SS with Leg Curls 3x12-15 (Last set of both to failure)

      There. If it's shit, I just wrote it off the top of my head, but it should cover most of the bases.

      • 4 weeks ago
        Anonymous

        so basically i should eat even more and look where the scale goes? well damn

        • 4 weeks ago
          Anonymous

          That's how I always advise my clients. You can use every calculator in the world, but in the end, you're not going to be able to factor in every single factor of CICO to be accurate. Simply consume the same amount of calories, see how your weight changes, and adjust accordingly. It's the best way to do it.

          Hmm sounds good but i might cut the leg stuff a bit and instead of front squats do normal ones? Maybe
          Thanks anon

          You could do that, or switch to leg press, but front squats are great for building your quads, plus core strength.

          • 4 weeks ago
            Anonymous

            I feel terrible awkward and unbalanced doing Frontsquts even with the bar

            • 4 weeks ago
              Anonymous

              Thats the same with every single exercise as a beginner. You're shit at the start, then you get better. But like I said, you can switch out any exercise for a similar one. If you don't like front squats, do narrow stance leg press.

              • 4 weeks ago
                Anonymous

                Gotcha thanks anon

      • 4 weeks ago
        Anonymous

        Hmm sounds good but i might cut the leg stuff a bit and instead of front squats do normal ones? Maybe
        Thanks anon

  60. 4 weeks ago
    Anonymous

    Give me a 4 day compound lifts only, if possible, Programm to build mass

  61. 4 weeks ago
    Anonymous

    Any weight vests that you guys can recommend.
    If could go back when you first started training, what kind of equipment do you wish you had back then?

  62. 4 weeks ago
    Anonymous

    Can someone rate this routine i'm doing atm

    Monday
    3x5 closegrip bench
    4x5 bench
    3x5 ohp
    4x5 bb row
    3x8 bb curl
    3x8 db hammer curl

    Tuesday
    5x5 squat
    5x5 dl

    Rest

    40% weight from here on
    Thursday
    4x8-12 bench
    4x8-12 ohp
    4x8-12 row
    4x8 bb curl
    4x8 db hammer curl

    Friday
    4x8-12 saquat
    4x8-12 dl

    • 4 weeks ago
      Anonymous

      Why are you doing only 40% weight for Thursday and Friday? That's far too low. Plus, the volume for legs is way too low compared to the rest. You'll end up as a meme.
      Doing heavy close grip bench, then heavy bench isn't a great idea, and then especially heavy OHP on top of that. You're doing 10 sets of 5 of heavy compound pushing movements in a row. You'd be better off picking a random 4 day split on google tbh. If nothing else, dropping the regular bench on monday and just keeping it on thursday would be better. going for seated DB OHP after CGBP for higher reps, then doing heavy OHP on Thursday for sets of 5, then sets of bench for 8-12 is better.

      As for the legs, if nothing else, swap the DL for romanian deadlifts.

      Gotcha thanks anon

      no worries

      • 4 weeks ago
        Anonymous

        >Why are you doing only 40% weight
        Hypertrophy less weights more reps
        >dropping the regular bench on monday and just keeping it on thursday
        Wouldnt that get my bench progression to literally nowhere

        • 4 weeks ago
          Anonymous

          What is your goal from this routine?

          • 4 weeks ago
            Anonymous

            2 days of strength 2 of hypertrophy would be the original idea

            • 4 weeks ago
              Anonymous

              40% of your 1rm you should be able to do for 30+ reps, so that for sets of 8-12 is almost useless.

              In general, it's best to focus on one for a period of time, than another. When it comes to sets of 5, as a general rule you should be doing around 85% of your 1rm, which may vary a little between people and lifts. for 8-12, it's around 75-80%.

              sl has heavy ohp after bench tho

              SL doesn't have heavy OHP after bench. They're on separate days. If you've properly done heavy pushing sets with a program like that, you won't have the ability to get effective sets for strength for other pushing movements.

              • 4 weeks ago
                Anonymous

                >75-80
                Okay hmm well i was under the impression that this routine as a modification of PHUL

              • 4 weeks ago
                Anonymous

                >Sets of 5 should be 85%
                Fuck no, 85% is like a 5 RM. 80% would be a hard 5x5.

                >75-80% for 8-12 reps
                Also fuck no, 80% is like a 7-8 RM

              • 4 weeks ago
                Anonymous

                I guess I mixed up the numbers with rep maxes instead of working sets. Either way it's still far from 40%.

      • 4 weeks ago
        Anonymous

        sl has heavy ohp after bench tho

  63. 4 weeks ago
    Anonymous

    >Yea bro lemme just irritate my skin and get razor stubble in one of the sweatiest and dirtiest places on my body
    Enjoy your ass acne.

  64. 4 weeks ago
    Anonymous

    [...]

    >Depends on the area, but usually townhomes are pretty narrow in space compared to apartments and houses which are flatter and more open. I've been in one for the last 6 years and love it, best place I've lived so far even with its shortcomings.
    This sounds weird to me.I’m in south Florida and every single town home I have seen or lived in growing up was pretty damn big compared to an apartment. Bedrooms upstairs, more space for living room downstairs. Maybe it just seems that way due to it being two levels. Even the ones I’m looking at now are supposedly around the same square footage yet they look so much more spacious, the bedroom definitely looks huge I na 1 bed1ba townhouse.

    I need to do research and see what bills are included in rent but I think I could be quite comfy in a townhouse.

  65. 4 weeks ago
    Anonymous

    how do i maintain my gains during zogbot training

  66. 4 weeks ago
    Anonymous

    What is the difference between KETO and CICO? I don't understand the memes

    • 4 weeks ago
      Anonymous

      Keto is where you don't eat carbs with the goal of achieving ketosis, a state where your body is primed to use fat as an energy source instead of carbs. This diet requires you to eat mostly fat, which is not very good for your cardiovascular health. Generally people lose weight on this diet mostly because they're unintentionally doing CICO.

      CICO is calories in calories out. You can eat whatever you want, but so long as you eat less than the calories you burn, you will lose weight. It's generally not recommended to just eat junk food because it's not healthy and will not keep you full, but you're still following cico if you eat 1500 calories of chocolate when your total daily energy expenditure (TDEE) is 2000.

      • 4 weeks ago
        Anonymous

        Thank you This contradicts the stupid memes of this websitde. Dumb people use these terms interchangeably and I was completely lost.

        • 4 weeks ago
          Anonymous

          there's also some retard infesting the /fat/ threads insisting that it's impossible to lose weight unless you go on keto so just remember to ignore him.

  67. 4 weeks ago
    Anonymous

    is this reddit routine a meme or not

    • 4 weeks ago
      Anonymous

      >10 sets
      >8 sets
      >12 sets
      >15 sets

      lmao what the fuck

  68. 4 weeks ago
    Anonymous

    Since the start of the New Year I am on a 1500 cal diet, 5'9 172lb. I do cardio every day, and have started PPL in the gym for x6 days a week. I make sure to stretch regularly and honestly my body feels just fine.

    Is this going to be sustainable in the long-term (4 months, give or take) to lower my overall weight to 155 (ideally dropping my bf% from 19%?). Macros range about mid 40% for carbs, 20-30% protein, and the rest fat. I'm just looking to slim down and become lean, currently skinnyfat.

  69. 4 weeks ago
    Anonymous

    why do i feel so tired during the day when i train in the morning? training at night doesn't make me feel tired during the day

  70. 4 weeks ago
    Anonymous

    Acl surgery next week, what should I do or take to recover faster?

  71. 4 weeks ago
    Anonymous

    Is this nsuns Routine good if I switch out front squats with normal ones and sumo dl with rdl

    • 4 weeks ago
      Anonymous

      That's such a vague routine. 9 sets of what? What weight? How many reps?

      • 4 weeks ago
        Anonymous

        Oh sorry it's variied goes up to a 100% 1RM and then down in increments

  72. 4 weeks ago
    Anonymous

    I am used to only once a day, has been like this for 16 years. Do you lads have any recommendations on what kind of food to consume when it comes to calorie, vitamin, and mineral etc. density?

    I thought to simply go with Bananas and peanut butter, nothing else comes to my mind.

  73. 4 weeks ago
    Anonymous

    Cleaning out earwax with q-tips? Yay or nay?

  74. 4 weeks ago
    Anonymous

    As a 196 lb mf trying to lose weight while lifting, I should be having 296g of protein daily, according to the sticky.

    That can't be right, is it? How the fuck am I supposed to do that without blowing past my TDEE -500

    • 4 weeks ago
      Anonymous

      Bro it's like 1 g/lb bw max unless you're already incredibly lean trying to get shredded. And even then you could probably go as low as 0.7 g.

      • 4 weeks ago
        Anonymous

        That's why I'm asking, the fucking sticky says 1.5. Thanks though I would tend to agree with you

        • 4 weeks ago
          Anonymous

          Yeah, that does need changing. While there's no immediate downside to that high protein, the fact you'll have less carbs makes it not optimal, as carbs are necessary for an effective workout and also recovery, so getting enough protein but not too much is better. in most cases. Cutting, I'd never say more than 1.2g/lb LBM is necessary when cutting.

          https://i.imgur.com/PXtf4oe.png

          Oh sorry it's variied goes up to a 100% 1RM and then down in increments

          I've ran it before, and found it to be far too much volume for me. If you can do it, and really prioritize recovery along all aspects, then it can be effective, but for the vast majority of people it's too much.

          • 4 weeks ago
            Anonymous

            Yeah, I think I will aim for .8-1g/lb going forward. Thanks man.

          • 4 weeks ago
            Anonymous

            >far too much volume
            Hmm if i cut out the last 2 sets of every lift maybe?

  75. 4 weeks ago
    Anonymous

    is it possible to make gains eating only vegans or do you have to get some meat eater in there?

    • 4 weeks ago
      Anonymous

      yes, no

  76. 4 weeks ago
    sage

    tldr but sounds like OP will be getting fucked in the ass
    op dont be fag

  77. 4 weeks ago
    Anonymous

    i drink a cup of coffee with a teaspoon of this "stevia" sweetener which contains 3 grams of erythritol listed under carbs in the nutrition facts
    i've read erythritol stimulates the release of GLP-1 (glucagon like peptide 1) and CCK (cholecystokinin) hormones which are a response for nutrient intake but no insulin or blood sugar increase
    https://biosuesse.com/wp-content/uploads/2016/07/Gut-hormone-secretion-gastric-emptying-and-glycemic-responses-to-erythr....pdf

    now my question, is there evidence somewhere that stevia and erythritol is breaking my fast and or affect autophagy?

  78. 4 weeks ago
    Anonymous

    CHEST QUESTION

    Do I really need to work upper mid and low chest or is it a bodybuilding meme? I just want to look sexy as fwark aesthetic. Do I need to do something other than DB incline bench and push ups?

    • 4 weeks ago
      Anonymous

      Just do the compound-isolation-compound sandwich

      For example:
      Barbell Flat Bench Press
      Cable flyes
      Incline Dumbell Press

      Or viceversa

      Incline smith machine Press
      Dec pec
      Defict Push Ups

  79. 4 weeks ago
    Anonymous

    I want to start building a home gym
    I mainly train calisthenics right now but would like to add barbell work

    Is it better to get a pull up tower and a separate Squat rack or just bite the bullet and get a Squat cage?

    • 4 weeks ago
      Anonymous

      cage

      • 4 weeks ago
        Anonymous

        thanks anon

  80. 4 weeks ago
    Anonymous

    Anyone using a yoke? I kinda want to build one for outside use.

  81. 4 weeks ago
    Anonymous

    Anyone into "rucking"? Basically walking with weights.

    • 4 weeks ago
      Anonymous

      Why would anyone outside the military want to do this. I'm in and I avoid it at all costs

      • 4 weeks ago
        Anonymous

        Have you ever tried to haul an elk out of the mountains?

        • 4 weeks ago
          Anonymous

          No but I've had to haul your mom from the couch to the bedroom, that wasn't easy

  82. 4 weeks ago
    Anonymous

    Do I need to get gloves to keep my femboy soft hands? I just like them soft okay,even using neutrogena hand creme daily doesn't seem to do the trick.

  83. 4 weeks ago
    Anonymous

    Assuming i want to optimize my strength gains for being able to do a pullup, what BB or DB exercises would i be best served with, esp when the hardest part for me is pulling myself up from the dead hang? While maintaining weight that is, i know just losing weight would help (not obese but im quite heavy for my height, 182cm 85kg)

  84. 4 weeks ago
    Anonymous

    How low can fat macro go on a cut without messing with hormones? .3 per pound of body weight too low?(200 pound male would be consuming 60 grams of fat a day)

    • 4 weeks ago
      Anonymous

      Yes, you're correct 0.3 gr per lb per day are the minimun fat intake for healthy. I'd say try to lower your fat intake over the time. Start at 0.5g, 0.4g and finally 0.3 gr when calories are to low, this way you can allocate more carbs for a better training performance

  85. 4 weeks ago
    Anonymous

    Did anyone else struggle with neck training at the beginning? I just did three sets of neck curls without any additional weight and I could only do 25, 18, and 16 reps, and now I feel uncomfortably dizzy now. I can definitely feel my neck working and I need to keep at it because it's way too thin for my frame, but I just wanted to know about other's experiences.

  86. 4 weeks ago
    Anonymous

    3x8 or 5x5 for compound movements?
    I want to get stronger, but I haven't done enough hypertrophy in the past.

  87. 4 weeks ago
    Anonymous

    Am I missing something?
    Fitness test for DEA seems easy- average scores are as follows:
    Sit-ups- 44 in 60 seconds
    300m sprint- 49.5 seconds
    Push ups- 40 in 60 seconds
    1.5 mile run- 11:34
    Only 10 minutes, but likely 5 minutes of rest are permitted between exercises.
    I am used to completing the USMC PFT, during which rest times are probably longer, but I have never noticed. I'm told that the failure rate for the DEA physical assessment is very high, but I don't see the difficulty.
    Does anyone see what about the DEA assessment may cause these failures? Is it the short wait times, or is it that the Marine Corps PFT is comparable and I have nothing to worry about doing the DEA PTA (Physical Task Assessment)?

    • 4 weeks ago
      Anonymous

      Most people who apply are fat retards.

  88. 4 weeks ago
    Anonymous

    This might be me being retarded and not having paid enough during those faraway high school biochemistry lessons. But.
    Calories are a way of measuring energy, most often used for food, by expressing how much they output in Joules, was it? Or, in other words, how much heat can a certain amout of food be processed by the human body in order to transform it to heat.
    Would this mean that consuming every single food and drinking item with a rather low (say, fridge) or rather high (say, piping coffe/tea, just fresh off the pan eggs) temperature would impact how much energy does the body store in each case? In one needing to expend energy in order to heat that food up so it's at an adequate temp for inbody chemical processing, and in the latter barely needing to do any effort at all?
    Would a longterm cold/hot diet help one lose/gain weight farther than the calorie count would make apparent?

    • 4 weeks ago
      Anonymous

      Eating cold food would cause you to burn more calories in the same way that sitting in a cold room would. It just physically makes you more cold. It doesn't impact the caloric impact of the food itself.

      By way of analogy, imagine pouring cold gasoline into an engine, or putting cold logs onto a fire. It doesn't effect the finished product really.

  89. 4 weeks ago
    Anonymous

    Should I buy a bioimpendance scale or are they a scam?

  90. 4 weeks ago
    Anonymous

    How am I supposed to feel after a workout?
    My muscles aren't sore and I'm not tired. But if I try to lift more weight I either can't do 8 reps or end up sore

    In 2022 I did ""calisthenics"" for about 5 months and by that I mean all I did was push-ups and air squats. And I did a lot of reps like 80 push-ups (8 sets of 10) and around 200 squats (4 sets of 45-50) Didn't take supplements and didn't see much growth but I wonder if that gave me some resilience that's helping me now

    • 4 weeks ago
      Anonymous

      by sore I mean hurt so bad I can't workout for a week

  91. 4 weeks ago
    Anonymous

    Ok I'm confused, so I did the TDEE calculator and it comes up as 1640 since I have a sitting down job, now the sticky says to add 500 to that. But I am also going to start working out, so should I put my activity level at moderate which brings it to 2118, and then add 500 on top of that?

    So what should I be eating to gain muscle, 2140 or 2618?

  92. 4 weeks ago
    Anonymous

    I sort of asked this elsewhere but here goes.

    I'm newish to fitness and over the last year I dropped a lot of weight and made some modest noobgains in terms of definition. Still a skinny 150lb twink all things considered.

    I feel like I've gotten my composition and bodyweight to the point where I want to gain mass and get beeg, but I also counterintuitively don't want to lose any definition to a bulking-cutting cycle, even though that seems like a requirement. I don't exactly trust myself to lose weight again after a period of relative indulgance (even though I lost weight with relative ease this last go-around). Am I retarded? Is this even possible? Do I simply increase calories to juuuust above TDEE, and is that all that constitutes a "lean bulk", or is there more to it- what about carbs and other macros? Could Mozart still be alive today?

    • 4 weeks ago
      Anonymous

      >Could Mozart still be alive today?
      Yes, alive in Serbia doing a collab with 2pac

  93. 4 weeks ago
    Anonymous

    Canada bros, where do you buy your whey? I used to buy from myprotein, but it seems based on my research that mycanadianprotein is cheaper gram for gram. Any other recommendations before I buy?

    Thanks

    • 4 weeks ago
      Anonymous

      Eat a dick leaf not reading your post

      Do I turn in my natty card if I take clen?

      No but turn in your brain card idiot

      Any good ways to strengthen my tendons? I've been feeling like pushing them to the limit lately.

      nandrolone

      https://i.imgur.com/3Y9dyv1.png

      Do you need to do back-to-back sets to see results? I work from home and want to get some equipment just to do random sets in between work tasks. What I mean is I'm not going to do a dedicated two-hour long workout, just have weights lying around and pick them up throughout the day.

      That's retarded, just be normal

      can someone give me a good natty intermediate bodybuilding program?
      I don't really care about the number of days, 4/5/6 is fine.

      I train at home, so all I've got is a squat rack, bench, barbells (conventional & trap), dumbbells, leg curl/extension machine,pullup bar and resistance bands.

      If you really want to take the bodybuilding route you're gonna be limited by your equipment. Not trying to blackpill you, I would search high and low for some type of adjustable cable machine that won't bankrupt you. Doing free weight only hypertrophy is not ineffective but it's not ideal.

      • 4 weeks ago
        Anonymous

        have sex lil pup it'll calm you down

        • 4 weeks ago
          Anonymous

          Good idea, I'll give your mom a call

  94. 4 weeks ago
    Anonymous

    Do I turn in my natty card if I take clen?

  95. 4 weeks ago
    Anonymous

    Any good ways to strengthen my tendons? I've been feeling like pushing them to the limit lately.

  96. 4 weeks ago
    Anonymous

    Do you need to do back-to-back sets to see results? I work from home and want to get some equipment just to do random sets in between work tasks. What I mean is I'm not going to do a dedicated two-hour long workout, just have weights lying around and pick them up throughout the day.

  97. 4 weeks ago
    Anonymous

    can someone give me a good natty intermediate bodybuilding program?
    I don't really care about the number of days, 4/5/6 is fine.

    I train at home, so all I've got is a squat rack, bench, barbells (conventional & trap), dumbbells, leg curl/extension machine,pullup bar and resistance bands.

  98. 4 weeks ago
    Anonymous

    what should i do on my rest days? i have one tomorrow and i feel depressed about not doing anything active

  99. 4 weeks ago
    Anonymous

    i think that guy was fat. I shave my ass and it is less shitty since you can wipe more efficiently without hair trapping it. It doesn't itch. Who sweats after 2 flights of stairs?

    Don't shave your asscheaks though unless you have an ingrown hair fetish or never sit down

  100. 4 weeks ago
    Anonymous

    [...]

    im 5'1"

    • 4 weeks ago
      Anonymous

      weight? I'm putting in like 150 but tbh I don't know if that's heavy or not for that height.

  101. 4 weeks ago
    Anonymous

    How do you gays deal with dermotillomania? Nothing really stops it for me but if I go on a really really long walk and then come home my mind goes numb and forget about picking my face because I'm not really thinking at all.

  102. 4 weeks ago
    Anonymous

    Is 88g of protein in one meal too much?

  103. 4 weeks ago
    Anonymous

    Just how easily can your growth be stunted in your teens?

    In high school I did no exercise, got fuck all sunlight and my parents were lazy so I ate junk food every day.

    • 4 weeks ago
      Anonymous

      Unless you were malnourished you didn't diminish any potential height. It's just genetics.

      Is 88g of protein in one meal too much?

      no

  104. 4 weeks ago
    Anonymous

    Is it worth doing planks over situps

  105. 4 weeks ago
    Anonymous

    Need some help about what calorie calculator I should use.

    The sticky is stating to use this one which seems pretty old (https://web.archive.org/web/20210307233206/scoobysworkshop.com/calorie-calculator/). It pins me to eat 1920 calories a day for 0.5kg/week loss. While the ones I've found online (https://tdeecalculator.net/) and the myfitnesspal app pin me at around 2700 calories for the same cut. WTF do I listen to, that's a huge difference. I've tried 1920 calories for a day and i'm still pretty hungry at the end of my day. I'm thinking I try this for a week and readjust if losing too fast.

    However if someone has experience with which I should be listening to here it would be much appreciated.

    • 4 weeks ago
      Anonymous

      Please help me.

      • 4 weeks ago
        Anonymous

        Split the difference so ~2300 cals, track morning weight everyday and reassess adjust after 2/3 weeks according to your overall pattern of weight change

    • 4 weeks ago
      Anonymous

      make sure you are setting the "activity level" to the least active option. What you really want to be looking for is your basal metabolic rate, using that as a general guide, track your weight for at least 2 weeks, then make adjustments.

      If you are looking to cut, take off 500 cals, if bulking add 500 cals to whatver your BMR amount is. The activity levls on all calorie calculators absolutely fuck up the numbers for some reason.
      Ideally you want to get to a point where you are intuitively eating most of the time

      • 3 weeks ago
        Anonymous

        > ends up with ~1500 cal/day on 500cal cut. Yeah no that’s starving yourself.

  106. 4 weeks ago
    Anonymous

    Lately I'm hardstuck on 95kg bench even though I did 97.5kgx3 before. Is it possible that my grip shouldn't be 'centered' and that one of my shoulders is a bit wider? Or did I just get weaker?

  107. 4 weeks ago
    Anonymous

    So I recently realized I need to be able to do a 192pound bicep curl.
    And a 171pound arm power push down.
    How achievable is that?

  108. 4 weeks ago
    Anonymous

    Are weighted vests are a meme or actually helpful for training?
    Endurance? More calories burnt?
    Walking? Running? Body weight exercises? Calisthenics?
    Diminishing returns of how much they weight compared to your body weight?
    I want to buy a 20kg one but I don't want to look like a LARPing ISTommando with an army vest walking around in the public park even if I try to cover it as much I will look like an undercover operator or some suicide bomber.
    I can't imagine trying to run with these things for 30 minutes without joint pain.
    I will look less dorky in the gym environment but I like doing cardio outside because it feels more natural to move your body around instead of a treadmill or stationary bike.

    • 4 weeks ago
      Anonymous

      They're not a meme, the joint pain is. I used to do rucking with 20kg on my back and a vest would have been more comfortable. Useful to add weight in some calisthenics movements, but others would be just better to program with KB or DB. If you'd want to run with one, do it gradually so you can adapt to the weight.

    • 4 weeks ago
      Anonymous

      >I don't want to look like a LARPing ISTommando with an army vest walking around in the public park even if I try to cover it as much I will look like an undercover operator or some suicide bomber.
      just one that's colourful and kind of dumb looking so people can immediately tell it's exercise equipment

  109. 4 weeks ago
    Anonymous

    Will my big ass go away if I cut or is it likely just genetics?

    I'm already fairly low bf% but my ass is disproportionately big. When I tense my butt it's pretty solid so I don't even know if there is much fat there. My ass is embarrassing and I feel the need to wear baggy clothes to hide it otherwise people comment on it.

    • 4 weeks ago
      Anonymous

      Just stop squatting, that's what I did. Ass is now normal

    • 4 weeks ago
      Anonymous

      Women love big man butts anon, it’s a gift and you don’t even know it

      • 4 weeks ago
        Anonymous

        [...]

        Nothing wrong with a big ass

        To be clear, I am talking about having a "disproportionately" large ass.

        I would like the pleasure to wear slim fitting clothes without other men calling me a gay.

    • 4 weeks ago
      Anonymous

      Just stop squatting, that's what I did. Ass is now normal

      Nothing wrong with a big ass

    • 4 weeks ago
      Anonymous

      do front squats/platz squats/ squats with lots of knee travel.
      If you target the quads and not fully lockout you will get less glute activation.

      Or realize women and gays like a big ass. Only time I was ever groped.

      So I recently realized I need to be able to do a 192pound bicep curl.
      And a 171pound arm power push down.
      How achievable is that?

      You better have crazy determination and willpower+protein and maybe some genetics in a bottle.

      Or just have a huge frame.

      Lately I'm hardstuck on 95kg bench even though I did 97.5kgx3 before. Is it possible that my grip shouldn't be 'centered' and that one of my shoulders is a bit wider? Or did I just get weaker?

      lift more, the day you hit 97.5kg was a good day. Not every lifting day is a good one.

      • 4 weeks ago
        Anonymous

        >You better have crazy determination and willpower+protein and maybe some genetics in a bottle.
        Achievable natty though?

  110. 4 weeks ago
    Anonymous

    I ave been doing weekly 4xfront/back split but sometimes I can only go 3x

    is it better to keep doing the front/back when I go 3x weekly or should I do front/back/full body to hit every muscle twice?

  111. 4 weeks ago
    Anonymous

    I took a few weeks off gym then went back, did OHP for the first time since the break today, previously I was doing 40kg for 3x5 but today I couldn't even do more than one rep of 25kgs. I haven't lost this much strength on any other lift and didn't do any other tricep exercises before attempting OHP. wtf happened here?

    • 4 weeks ago
      Anonymous

      Unused muscle in day to day life degrades faster. See how much you can add next session, because it might as well been less falloff than you initiallu thought.

      Is there any way to get rid of doms faster? Did squats for the first time since last september yesterday and eventhough I only did lmao1,5plaet 3x5 my friggin legs are killing me -.-

      Creatine and light usage like going for a walk. The more you train your legs, and less overtrain, the lighter doms will get.

  112. 4 weeks ago
    Anonymous

    Is there any way to get rid of doms faster? Did squats for the first time since last september yesterday and eventhough I only did lmao1,5plaet 3x5 my friggin legs are killing me -.-

  113. 4 weeks ago
    Anonymous

    What happens to excess protein? I'm currently at 238gr a day. Will I just shit out the extra my body doesn't need?

    • 4 weeks ago
      Anonymous

      yes
      however excessive protein intake has potentially serious detrimental effects on your kidneys (protein toxicity)
      so try to keep the amount of excess protein reasonable

  114. 4 weeks ago
    Anonymous

    My hair is receding but I caught it extremely early—it’s probably not even half a centimeter on each side but I can tell the hair is miniaturized and growing very sparsely. If I see a dermatologist this month and hop on the appropriate prescriptions, can I save this hair or only stop the rest from falling out?

    • 4 weeks ago
      Anonymous

      Depends on you. For some people meds only seem to stop their hair loss from getting worse (which is still a good thing), for others fin+min is like a miracle cure and reverses their hair loss quite a lot. If you are starting early then that's good.

  115. 4 weeks ago
    Anonymous

    I think this is what they call "shoulder impigement".
    Constant discomfort, meaning probably inflimation, and a sensation of some tendon or muscle being bent around a bone or a nerve being pintched during pull-ups.
    Will hanging and side-ways band pulls really fix this or should I just train legs and core for a month or so until it goes away?

  116. 4 weeks ago
    Anonymous

    I'm recovering from a long period of illness
    I'm actually mostly fine by now, however my endurance was completely annihilated
    I can't really do a proper workout session without it being pure torment
    what I can do though are a few low rep sets at a time repeatedly throughout the day, for a lot more total lifting overall than the shitty single session I could manage a day
    how does this affect my gains, am I fucking them up and should just do less overall in a small session

  117. 4 weeks ago
    Anonymous

    I currently follow a 3 day upper/lower split program with 4 sets of 6-8. I may be overthinking it, but is it worth trying to get more sets in? Worried that I might be getting carried by noobie gains after getting back into lifting. Wonder if strength won't just plateau at some point before reaching my lifting goals.

  118. 4 weeks ago
    Anonymous

    Anyone flipping tractor tires? Really intrigued by this type of workout.

  119. 4 weeks ago
    Anonymous

    Can you replace meat with other animal products like milk and eggs and still get all of the nutrients needed to stay healthy?

    • 4 weeks ago
      Anonymous

      Red meat has specific stuff that isn't found in eggs and milk. Poultry, pork have nothing much of note. As long as you hit your macros it doesn't matter.

      • 4 weeks ago
        Anonymous

        >Red meat has specific stuff that isn't found in eggs and milk
        What is it specifically? I'm not trying to heckle you or anything; I had some stuff happen to me recently that is making me want to avoid meat.

        • 4 weeks ago
          Anonymous

          "iron, zinc, selenium, potassium and a range of B-vitamins including niacin, riboflavin, thiamine and vitamin B12"
          Most stuff you should be suplimenting anyway. I eat red meat once in a while, but it's not impossible to do without.

          • 4 weeks ago
            Anonymous

            >Most stuff you should be supplementing anyway
            Yeah, with REAL FOOD.

            • 4 weeks ago
              Anonymous

              Sorry sonny, boy. I'm too busy living the high life to meal prep a varied diet that hits all my micro and macro needs every few days while still keeping it varried enough. There's vitamins for that.

  120. 4 weeks ago
    Anonymous

    Anyone into caber tossing? Throwing big logs around in their backyard.

  121. 4 weeks ago
    Anonymous

    Anyone have a sweet mobile app idea related to fitness?

    Just sold my company and have a bunch of free time. I want to build something fun and useful in the fitness space.

  122. 4 weeks ago
    Anonymous

    how the FUCK do i get big in a home gym with only a god damn barbell lads

    like seriuosly

    • 4 weeks ago
      Anonymous

      Slow deliberate movement, reps till failure.

      • 4 weeks ago
        Anonymous

        im doing that but clearly getting nowhere
        tracking what i eat, eating more than i should spend

    • 4 weeks ago
      Anonymous

      Good programming. Though it'll be harder because your isolations are heavily limited

      • 4 weeks ago
        Anonymous

        any program recommendations?
        ive been lifting for 1.5 years now
        albeit fucking around for 1/4 of that time

        • 4 weeks ago
          Anonymous

          Maybe look into John Meadow's stuff? I'm honestly not sure, strictly bodybuilding training is out of my wheelhouse. Other options include HIT, Dogcrapp Training, and Fortitude training, but this list is by no means conclusive, as like I said, my knowledge on bodybuilding is limited.

          • 4 weeks ago
            Anonymous

            hmm ill look into it then
            thanks though

  123. 4 weeks ago
    Anonymous

    According to meme internet calculators my BMR is 1650 and sedentary TDEE is 2000kcal, according to IST I still should go on 200-500kcal deficit.
    Honestly eating under 1800kcal makes me too tired and it feels like I dont even recover enough.

    Stats: Skinnyfat.
    Jogging 3times a week.
    Walking around 10k steps per day
    and light bodyweight workout daily.

    Just confirm my suHispanicion that I am eating TOO little and should up my intake.

    • 4 weeks ago
      Anonymous

      How tall are you? Im 5"8 and its the same for me
      I loose weight at 1700 and gain at around 2400
      I find it wild how so many people eat 3000 and above

      • 4 weeks ago
        Anonymous

        5"7 155lbs +23% bf (calculated, but I suspect its higher)

        • 4 weeks ago
          Anonymous

          So around what i am
          Honestly dude the amount of cardio youre doing
          Try eating 2200 calroeis for a week
          See how you feel
          Weigh yourself
          If that doesnt do it up it 100 calories the next weeek and so forth

  124. 4 weeks ago
    Anonymous

    I'm around 12-13% bf but i still have a fat face, even when as low as 10% but still the same thing. Why the fuck can't I have a lean face

    • 4 weeks ago
      Anonymous

      You are perfect just the way you are, chubby cheeks.

    • 4 weeks ago
      Anonymous

      Man how the FUCK did you get tot hat

      t. 22%

  125. 4 weeks ago
    Anonymous

    Ok I'm asking again,

    I did the TDEE calculator and it comes up as 1640 since I have a sitting down job, now the sticky says to add 500 to that. I'm 5'1", 116 lb. But I am also going to start working out, so should I put my activity level at moderate which brings it to 2118, and then add 500 on top of that?

    So what should I be eating to gain muscle, 2140 or 2618?

    • 4 weeks ago
      Anonymous

      no go with the 2118 for 2 weeks
      if your scale goes up good
      if not add 100 calories every week until it does

      • 4 weeks ago
        Anonymous

        ok, thank you, gonna get food today and start tomorrow

  126. 4 weeks ago
    Anonymous

    Is there any downside to resting 5 minutes instead of 2 or 3 between compounds if I have found it helps me lift far more for more reps ?

    • 4 weeks ago
      Anonymous

      Your sessions will take longer and you may get deconditioned, depending on what you do for other lifts. Otherwise, no, longer rests allow for more volume which equals more gains.

  127. 4 weeks ago
    Anonymous

    going to the store to buy something for dinner, i have no idea anymore what to cook, looking to gain weight

  128. 4 weeks ago
    Anonymous

    retarded question, but how would you compare barbell bench press to dumbell bench press. Like what would 225 on bench be in dumbells?

    • 4 weeks ago
      Anonymous

      It's not directly comparable

      DYEL skinnyfat that started lifting, my arms shake/tremble when performing exercises, even if I can manage a respectable amount of reps. Does that mean I have weak stabilisers or something like that?
      Most guides tell you to do i.e 5 sets of 5 reps, but the number of reps I can do over time goes down (barbell bench press - started at 12, went to 10, 8, 6, 5). Does it get better with time, or do I need a heavier/ligher load?

      Could be weak stabilizers, could just be how it is for you. There are high level powerlifters that shake during the various lifts, especially bench, and they're plenty strong.

      >Number of reps goes down
      Could be starting at too heavy a weight, could be resting not long enough, etc. Theoretically you should be able to improve if you just started lifting but it completely depends on how you program everything and what your nutrition and recovery are like

  129. 4 weeks ago
    Anonymous

    Thoughts on this programme?

    Push
    OHP 3 x 6-8
    Split squat 3 x 6-8
    Chest press 3 x 6-8
    Lateral raises 2 x 10-20
    Overhead tricep extensions 2 x 10-15

    Pull
    Weighted pull ups 3 x 6-8
    Trap bar DLs 2 x 6-8
    Rows 3 x 6-8
    Curls 2 x 10-15
    Rear delt flies 2 x 10-15

    Extras
    Zone 2 cardio - 45 mins
    Standing calf raises 2 x 10-15
    Seated calf raises 2 x 10-15
    Weighted sit ups 2 x 10-15
    Weighed knee raises 2 x 10-15

    Schedule
    Monday - pull
    Tuesday - push
    Wednesday - extras
    Thursday - pull
    Friday - push
    Saturday - extras
    Sunday - active recovery/stretching

    Goals: Strength/size, especially in shoulders and back
    Level: Intermediate

    • 4 weeks ago
      Anonymous

      Someone review

  130. 4 weeks ago
    Anonymous

    DYEL skinnyfat that started lifting, my arms shake/tremble when performing exercises, even if I can manage a respectable amount of reps. Does that mean I have weak stabilisers or something like that?
    Most guides tell you to do i.e 5 sets of 5 reps, but the number of reps I can do over time goes down (barbell bench press - started at 12, went to 10, 8, 6, 5). Does it get better with time, or do I need a heavier/ligher load?

    • 4 weeks ago
      Anonymous

      Take the average number of reps you are doing per set and aim for that for straight sets. Also make sure are resting enough between sets: 2 minutes at least.

      • 4 weeks ago
        Anonymous

        Got it, my breaks are too short. So 5x5 exercises don't mean 5 sets of 5 reps, where the 5th rep close to failing?

        It's not directly comparable

        [...]
        Could be weak stabilizers, could just be how it is for you. There are high level powerlifters that shake during the various lifts, especially bench, and they're plenty strong.

        >Number of reps goes down
        Could be starting at too heavy a weight, could be resting not long enough, etc. Theoretically you should be able to improve if you just started lifting but it completely depends on how you program everything and what your nutrition and recovery are like

        As above, my breaks might be too short. I've had those trembles since forever though, so we'll see if they clear up.

        Thank you both!

        • 4 weeks ago
          Anonymous

          >5x5s have to be close to failure the whole time
          No, not even close. Usually they'd start at RPE 7-8 or potentially even lighter. Only during NLP would this be the case.

  131. 4 weeks ago
    Anonymous

    >on a cut
    >feel weak
    >feel depressed
    >feel insecure
    >feel irritable
    >low energy
    Not a question, just a rant.

  132. 4 weeks ago
    Anonymous

    Is it possible to hit 3k calories a day just by snacking, without getting fat, unhealthy and full of sugar? If so what snacks should I get?
    I just fucking hate meal prep, cooking food is among the most boring things I can think of doing. I wish they could just sell big bags of dried meat and vegetables to snack on

    • 4 weeks ago
      Anonymous

      I would reccomend beef jerky, bolting, dried fruits, peanut butter snacks.

  133. 4 weeks ago
    Anonymous

    What's the deal with cardio timing? Can I go for an intense run immediately after lifting? Some people have told me that stunts muscle growth.

    Alternatively, could I just lift in the morning and then run in the afternoon?

  134. 4 weeks ago
    Anonymous

    Can i bulk with only oats, potatos, rice and various meats plus some boiled veggies
    I have gut problems, skelly and wondering how much meat and lets say potatos would this diet yield a day. Is it even viable regarding amount?

    • 4 weeks ago
      Anonymous

      Yes it's possible, because in terms of bulking it's really all about consuming a certain amount of calories. Find out how many calories you need to put on weight and roughly how many calories is in each type of food that you can stomach. You should then do some basic math to find out how much you need to eat of each of those foods until you hit your calorie goal for that day. You can find your calorie goal by just searching for "Calorie goal calculator" or something online

      • 4 weeks ago
        Anonymous

        Sounds quite similar to the vertical diet. Might be worth looking into

        Thx

    • 4 weeks ago
      Anonymous

      Sounds quite similar to the vertical diet. Might be worth looking into

  135. 4 weeks ago
    Anonymous

    Started doing bodyweight + kettlebell exercises 5 weeks ago, starting from a skinnyfat body without any muscle. Do you think I should bulk or try to lose weight first? I am currently eating about 1500kcal daily at 5'11 and 178lbs and my belly and love handles are half gone.

    • 4 weeks ago
      Anonymous

      play around with some TDEE calculators, 1500 seems too low even for a cut

    • 4 weeks ago
      Anonymous

      You could easily do a slow bulk of 1-1.5kg weight gain per month. You should lift weights though. inb4 all the usual excuses why you cant go to the gym

      • 4 weeks ago
        Anonymous

        I thought this is IST, not /gym/

        • 4 weeks ago
          Anonymous

          retard

          how to build bigger delts with only dumbbells?
          my triceps are pretty solid but my delts are lagging. currently doing OHP, lateral raises, and Arnold press.

          that's pretty much it, add in rear delt flies maybe

          • 4 weeks ago
            Anonymous

            Yes? Am I wrong?

  136. 4 weeks ago
    Anonymous

    how to build bigger delts with only dumbbells?
    my triceps are pretty solid but my delts are lagging. currently doing OHP, lateral raises, and Arnold press.

  137. 4 weeks ago
    Anonymous

    What would be the fastest way to look good at 15% body fat if you were 20% currently? Cut gradually while lifting and losing to 15%? Cut below 15% and then bulk to it? bulk and cut cycles until satisfied?

  138. 4 weeks ago
    Anonymous

    Why are zoomers so insecure about their age? I just turned 23 and I get called old by my 18-22 fellow college students regularly. I have friends who are 21-22 who freak out about aging. My 21 year old brother talks about the effects of aging all the time. I saw a instagram comment on a post that said “26 isn’t young lmao”. I get that anti aging has always been a topic for all of history but why are zoomers getting on the train so young?

    • 4 weeks ago
      Anonymous

      it's literally all they have. They've watched their peers struggle with the concept of their natural gender and had media rot their brains their entire lives. Between actual stupidity, growing up in the worst generation of the last 50 years, and not feeling unique because they haven't had their own existential crisis yet (that's a bad thing somehow) they manufacture one

  139. 4 weeks ago
    Anonymous

    how do I get huge forarms?
    I pretty insecure about my gay baby hands with tiny wrists so I want to cope with huge fucking forearms

    • 4 weeks ago
      Anonymous

      Hammer curls, dead hangs, heavy rows

  140. 4 weeks ago
    Anonymous

    Will utilizing a neutral grip for rows compromise back grow in any way? I have an attachment for my barbell that will allow heavy rows in neutral grip and I only neutral grip on cables as well due to an old injury and doing neutral as much as possible limits how often my wrist acts up

    • 4 weeks ago
      Anonymous

      growth*

  141. 4 weeks ago
    Anonymous

    I need help I can't feel my chest working while doing bench press. The only thing that hurts after it are my shoulder joints. I try to change my form but I never feel my chest at all and it feels like it hasn't grown these past few months I started working out. Is there any way to activate my chest muscles during bench?

    • 4 weeks ago
      Anonymous

      Stop worrying about it and either continue lifting heavier weight, or do more reps per set. This "mind muscle connection" and feeling your muscle shit is a meme. You want to feel your chest burn? Hold your hands together like you're going to clap, and just press them into each other as hard as you can for as long as you can. It does absolutely nothing for your chest but at least you'll feel it, if that's what really matters to you.

    • 4 weeks ago
      Anonymous

      Narrow your grip and pull your shoulders back into the bench throughout the movement.

  142. 4 weeks ago
    Anonymous

    What day 8 mean ? Am I supposed to move 1 day of routine one day of the week forward or what ?

    • 4 weeks ago
      Anonymous

      not everyone runs only a weekly routine

      • 4 weeks ago
        Anonymous

        Ok so I need to move day 1 of routine to the next day ? For example : I start routine at monday so next moday wille be day 8 so day 1 will be thursday ?

  143. 4 weeks ago
    Anonymous

    So which country besides the US is the EU/NATO hiding under the nicest umbrella of? Is it the Brits or the French?

  144. 4 weeks ago
    Anonymous

    I'm feeling a dull ache in my right upper abdomen where my liver is along with muscle tightness at my right lat. Do I need to see a doctor or can I walk this off?

  145. 3 weeks ago
    Anonymous

    >be me, squatting
    >need motivation
    >sleep deprived, exhausted
    >heavy set
    >the cells scene from blade runner comes up
    >cells
    >CELLS
    >interlinked
    >what does it feel like to hold the hand of someone you love?
    >does it feel like a part of you is missing?
    >saying CELLS loudly in my mind towards the end
    >do an extra rep because interlinked
    call me an autist, this worked. what do you tell yourself?

    • 3 weeks ago
      Anonymous

      my final rep motivator is imagining muself as a dragon doong a badasss roar or something

    • 3 weeks ago
      Anonymous

      >what do you tell yourself?
      "Ain't nuthin but a peanut"

  146. 3 weeks ago
    Anonymous

    So here's what I know: im a beginner lifting wise. Full body workout is what im aiming for. I know compound lifts are what i want to do. I want to lift 3x a week with either a ABA or ABC programs. Body recomp is the plan. Current weight 210 lbs, so probably BMI is around 30%. Im inbetween 5ft7-5ft8.
    What i dont know: what compound lifts do i need to do for those, again, either an A B A kind of workout or a A B C workout. Thanks ISTanons

  147. 3 weeks ago
    Anonymous

    Barefoot squats?

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