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 fricking troll and since I don't want to die alone I looked up basic hygiene for smelly morons 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
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2/2
Here comes the question: wouldn't that only happen to a fat fricking 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 skinnygay has experience with ass shaving?
Didn't read all of it but i assume your question is; How to shave my ass and be comfortable.
Answer:
Baby power
powder*
they gotta grind the babies up first
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
Some say lack of protein leads to gray hair. Getting enough?
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?
Mineral deficiency. Copper and magnesium.
Just go get a brazilian.
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!
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!
I shave my ass so that anal feels better
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.
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.
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?
>can I survive and keep making gains on dairy, eggs and whey alone
yes
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.
>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?
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.
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 buttholes 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)
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.
>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.
Suck it up
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.
A 30 minute nap before 2pm
>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.
>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.
Thanks a lot.
>What's your frame like in the relationship
she's my wife, I married her while she was overweight.
she just got fatter.
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.
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
>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.
>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.
That probably contributes to it unfortunately
>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.
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
>Do you get sunlight in your eyes as soon as you wake up
Nope, I wake up before the sun rises.
>A 30 minute nap before 2pm
what if i can't have nap before 2 pm?
How to supress hunger and get to 15% BF to make my lower abs show?
How to encourage a woman to lose weight?
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.
Fully extended. Stretching the lats under load (your BW in this case) is very hypertrophic
Do you take creatine?
no im too lazy and cheap to bother with that shit for whatever marginal difference it makes
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 frick out. It would give me space for my home gym and everything I need but it seems to good to be true.
how long do i need to maintain my weight before i start to cut? 2 weeks seems kinda long
Is that screenshot from NFS: Pro Street?
nvm saw filename, very cool
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
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
>dislocate shoulder
>ask IST how long before you can left again
christ almighty
Trying homemade electrolytes, how much table sugar is 13.5g of glucose?
27g
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?
Your ass is hairy for a reason, moron, don't shave it.
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 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 frick ups
How long should I wait? I don't want to get excited, go back early, and then hurt myself again.
Don't know, but probably until you don't feel pain anymore, and then a little more just to be sure
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
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?
is my routine moronic?
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
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
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.
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.
Thanks.
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?
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.
Are you squatting high bar or low bar? High bar might be easier on your shoulders. Other option is using a SSB.
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.
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.
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.
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
Aside from deadlift, squat, overhead press, bench press and bent over rows what other compound exercises should I incorporate into my workout?
Barbell Curl and Dips
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.
Do you have pelvic tilt?
nope
Preworkout
Is it a meme?
Does it do anything for you that a good mindset won’t?
Do you take it? What brand?
Not sure it really adds much, but I like it.
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?
Deadlift
Barbell rows
Pull-ups
Behind the neck press
Lateral raises
Upright Row
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.
Do we have thoughts on a routine built on 4x8, 5x5, 7x3 M/W/F?
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.
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.
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.
Ty anon. Will post preliminary results in about a month if anything exciting happens.
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?
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.
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.
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.
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.
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.
just break up with her, you'll do it again and get caught otherwise which is 1000x worse.
>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.
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).
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.
Squatted 3x8 for front squats at 135
is orm 315 front squat feasibly natty by end of the year?
I cheated on my gf, should I come clean and tell her or take it to the grave?
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
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.
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
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.
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?
i just spent 10 mins typing up a made up greentext about the gym and deleted it because it sounded stupid
Nice trips gods tryna show you that not lying is good 🙂 so stop lying about stuff alright?
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?
eat less. Can't outlift a bad diet.
It's not like I eat a lot but maybe I eat too much junk
I need a proper diet
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/
Stomach vacuums in addition to better diet. Do them throughout the day
/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 fricking my shit up when I start moving actual weight.
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?
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.
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?
Fruit*
Fricking israelite 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.
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.
Absolutely 0 (zero) fricking 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 frick 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.
>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
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
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.
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.
You're not keeping the bar close enough to your body, it should be borderline or just straight up actually dragging across your skin.
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
>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
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.
Thank you, anon. I guess I was doing progressive overload wrong.
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.
what's the best exercise if I want a really nice ass
glute bridge/hip thrust
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
if I smoke during anxious situations and want to quit smoking is it best to avoid those situations for a while or push myself?
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.
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
>extremely basic routine that's okay. I'
Cheers
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
What are some best running apps?
Nike run club
Strava
Use runanalyze website after
>am 5"8
>~163lbs
>eating 2300 calories
>am losing weight
the frick is going on
last year at 2400 i was gaining a bit too much now im gaining none
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.
>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.
so basically i should eat even more and look where the scale goes? well damn
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.
You could do that, or switch to leg press, but front squats are great for building your quads, plus core strength.
I feel terrible awkward and unbalanced doing Frontsquts even with the bar
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.
Gotcha thanks anon
Hmm sounds good but i might cut the leg stuff a bit and instead of front squats do normal ones? Maybe
Thanks anon
Give me a 4 day compound lifts only, if possible, Programm to build mass
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?
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
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.
no worries
>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
What is your goal from this routine?
2 days of strength 2 of hypertrophy would be the original idea
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 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.
>75-80
Okay hmm well i was under the impression that this routine as a modification of PHUL
>Sets of 5 should be 85%
Frick no, 85% is like a 5 RM. 80% would be a hard 5x5.
>75-80% for 8-12 reps
Also frick no, 80% is like a 7-8 RM
I guess I mixed up the numbers with rep maxes instead of working sets. Either way it's still far from 40%.
sl has heavy ohp after bench tho
>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.
>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.
how do i maintain my gains during zogbot training
What is the difference between KETO and CICO? I don't understand the memes
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.
Thank you This contradicts the stupid memes of this websitde. Dumb people use these terms interchangeably and I was completely lost.
there's also some moron infesting the /fat/ threads insisting that it's impossible to lose weight unless you go on keto so just remember to ignore him.
is this reddit routine a meme or not
>10 sets
>8 sets
>12 sets
>15 sets
lmao what the frick
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.
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
Acl surgery next week, what should I do or take to recover faster?
Is this nsuns Routine good if I switch out front squats with normal ones and sumo dl with rdl
That's such a vague routine. 9 sets of what? What weight? How many reps?
Oh sorry it's variied goes up to a 100% 1RM and then down in increments
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.
Cleaning out earwax with q-tips? Yay or nay?
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 frick am I supposed to do that without blowing past my TDEE -500
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.
That's why I'm asking, the fricking sticky says 1.5. Thanks though I would tend to agree with you
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.
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.
Yeah, I think I will aim for .8-1g/lb going forward. Thanks man.
>far too much volume
Hmm if i cut out the last 2 sets of every lift maybe?
is it possible to make gains eating only vegans or do you have to get some meat eater in there?
yes, no
tldr but sounds like OP will be getting fricked in the ass
op dont be gay
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?
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?
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
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?
cage
thanks anon
Anyone using a yoke? I kinda want to build one for outside use.
Anyone into "rucking"? Basically walking with weights.
Why would anyone outside the military want to do this. I'm in and I avoid it at all costs
Have you ever tried to haul an elk out of the mountains?
No but I've had to haul your mom from the couch to the bedroom, that wasn't easy
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.
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)
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)
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
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.
3x8 or 5x5 for compound movements?
I want to get stronger, but I haven't done enough hypertrophy in the past.
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)?
Most people who apply are fat morons.
This might be me being moronic 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?
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.
Should I buy a bioimpendance scale or are they a scam?
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
by sore I mean hurt so bad I can't workout for a week
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?
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 moronic? 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?
>Could Mozart still be alive today?
Yes, alive in Serbia doing a collab with 2pac
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
Eat a dick leaf not reading your post
No but turn in your brain card idiot
nandrolone
That's moronic, just be normal
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.
have sex lil pup it'll calm you down
Good idea, I'll give your mom a call
Do I turn in my natty card if I take clen?
Any good ways to strengthen my tendons? I've been feeling like pushing them to the limit lately.
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.
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.
what should i do on my rest days? i have one tomorrow and i feel depressed about not doing anything active
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
im 5'1"
weight? I'm putting in like 150 but tbh I don't know if that's heavy or not for that height.
How do you homosexuals 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.
Is 88g of protein in one meal too much?
Just how easily can your growth be stunted in your teens?
In high school I did no exercise, got frick all sunlight and my parents were lazy so I ate junk food every day.
Unless you were malnourished you didn't diminish any potential height. It's just genetics.
no
Is it worth doing planks over situps
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.
Please help me.
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
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 frick up the numbers for some reason.
Ideally you want to get to a point where you are intuitively eating most of the time
> ends up with ~1500 cal/day on 500cal cut. Yeah no that’s starving yourself.
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?
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?
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 /k/ommando 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.
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.
>I don't want to look like a LARPing /k/ommando 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
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.
Just stop squatting, that's what I did. Ass is now normal
Women love big man butts anon, it’s a gift and you don’t even know it
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 homosexual.
Nothing wrong with a big ass
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.
You better have crazy determination and willpower+protein and maybe some genetics in a bottle.
Or just have a huge frame.
lift more, the day you hit 97.5kg was a good day. Not every lifting day is a good one.
>You better have crazy determination and willpower+protein and maybe some genetics in a bottle.
Achievable natty though?
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?
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?
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.
Creatine and light usage like going for a walk. The more you train your legs, and less overtrain, the lighter doms will get.
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 -.-
What happens to excess protein? I'm currently at 238gr a day. Will I just shit out the extra my body doesn't need?
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
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?
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.
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?
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 fricking them up and should just do less overall in a small session
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.
Anyone flipping tractor tires? Really intrigued by this type of workout.
Can you replace meat with other animal products like milk and eggs and still get all of the nutrients needed to stay healthy?
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.
>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.
"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.
>Most stuff you should be supplementing anyway
Yeah, with REAL FOOD.
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.
Anyone into caber tossing? Throwing big logs around in their backyard.
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.
how the FRICK do i get big in a home gym with only a god damn barbell lads
like seriuosly
Slow deliberate movement, reps till failure.
im doing that but clearly getting nowhere
tracking what i eat, eating more than i should spend
Good programming. Though it'll be harder because your isolations are heavily limited
any program recommendations?
ive been lifting for 1.5 years now
albeit fricking around for 1/4 of that time
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.
hmm ill look into it then
thanks though
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 suspicion that I am eating TOO little and should up my intake.
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
5"7 155lbs +23% bf (calculated, but I suspect its higher)
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
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 frick can't I have a lean face
You are perfect just the way you are, chubby cheeks.
Man how the FRICK did you get tot hat
t. 22%
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?
no go with the 2118 for 2 weeks
if your scale goes up good
if not add 100 calories every week until it does
ok, thank you, gonna get food today and start tomorrow
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 ?
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.
going to the store to buy something for dinner, i have no idea anymore what to cook, looking to gain weight
moronic question, but how would you compare barbell bench press to dumbell bench press. Like what would 225 on bench be in dumbells?
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
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
Someone review
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?
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.
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?
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!
>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.
>on a cut
>feel weak
>feel depressed
>feel insecure
>feel irritable
>low energy
Not a question, just a rant.
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 fricking 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
I would reccomend beef jerky, bolting, dried fruits, peanut butter snacks.
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?
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?
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
Thx
Sounds quite similar to the vertical diet. Might be worth looking into
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.
play around with some TDEE calculators, 1500 seems too low even for a cut
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
I thought this is IST, not /gym/
moron
that's pretty much it, add in rear delt flies maybe
Yes? Am I wrong?
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.
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?
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?
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
how do I get huge forarms?
I pretty insecure about my gay baby hands with tiny wrists so I want to cope with huge fricking forearms
Hammer curls, dead hangs, heavy rows
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
growth*
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?
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.
Narrow your grip and pull your shoulders back into the bench throughout the movement.
What day 8 mean ? Am I supposed to move 1 day of routine one day of the week forward or what ?
not everyone runs only a weekly routine
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 ?
So which country besides the US is the EU/NATO hiding under the nicest umbrella of? Is it the Brits or the French?
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?
>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?
my final rep motivator is imagining muself as a dragon doong a badasss roar or something
>what do you tell yourself?
"Ain't nuthin but a peanut"
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
Barefoot squats?