Sad innit? You realize your mistake, and are left with the grim realization what your actions have wrought, not only to yourself, your people, but the future people and possibly the fate of humanity.
My question: I've had blood in my stool for 2 days. How much longer until I should call a doctor? Its not like bloody in the toilet, but when I wipe, its like a red streak after the poo is gone
>was fat >did SS and eat clean >got average body with some muscle on top >stop doing anything >bloat back up to fat over the years
I haven't lifted in a while, only manual labor sort of keeping my muscle on.
Question is, do I go back to SS or do a new routine? If I wanna do PPL, what's a good routine for someone beginner/early intermediate?
The only aesthetic results on SS are bigger quads and bigger frame, mostly because of insane fat gains. Drop it for a different routine after 3-5 months: >PPL
if autistic gymcel with plenty of free time >full body
if you can only lift 3 days/week >upper lower
best routine imo, you can even throw in an accessory day if time permits >brosplit
if you like to larp as old-school roid head sure. still works but kind of retarded, PPL manages volume and recovery better
Wait I’m doing SS right now, how long does it take until I see results? I’m 3 months in and I just look fatter
How much longer?
I'm burnt out on 5/3/1 and my strength isn't increasing
I think I'll try PPL as I'm autistic and neet (limited to barbell and dumbells)
any recommendations?
1.8/3/5/5
Some strength gain is permanent, or long term at the very least. You probably don't have to do SS all over again.
I can't recommend a routine since I just make up my own; but if you wanted to build your own routine you could do 3x10 compound movements from SS as a foundation, and add dumbbell work, isolations, and calisthenics for extra volume.
The key is long term dedication and consistency, and it's easier to do that when you have fun with it and experiment a bit. Since you quit after 3 months of SS, I would say you should focus on just sticking with it more than finding a good routine.
Wait I’m doing SS right now, how long does it take until I see results? I’m 3 months in and I just look fatter
How much longer?
Do it until you start failing to progress, then switch. 4-6 months?
Cummaxxing/Supps for higher T
What ones are a meme and what aren't?
I live in an aria that gets no sunlight so I know I need more vitamin D but do I need anything else.
Any tips of kicking bad habits? I don't smoke or drink alcohol but I do drink a lot of soda. I can usually go a day or 2 without one but then I get horrible headaches. I can't tell if its from lack of sugar or lack of caffeine. I want to rid my body of this poison.
sparkling water is a great tool for weening yourself off soda. At the very least switch to diet or sugar-free to get rid of the excess calories.
Cummaxxing/Supps for higher T
What ones are a meme and what aren't?
I live in an aria that gets no sunlight so I know I need more vitamin D but do I need anything else.
Any supplements that claim to boost T and isn't straight-up streroids is bullshit. The god-tier loads infographic is mostly bs as well, with an exception of pygeum which does actually increase pre amounts, at least for me.
How do I do barbell row without throwing my back out?
Start drinking carbonated water with flavours. Same feel like a soda without the sugar. That's how I kicked pop. Recognition that its absolute poison is also a help.
almost certainly in your head anon. BF% can only be accurately measured via a DEXA scan, the next best thing is with a reliable pair of skin calipers and a friend to help measure. If you don't have friends, you can try to measure yourself but it will be less accurate. Any other method is inaccurate.
I think I hurt my shoulders a bit doing incline dumbbell press too wide. It's been a week and it still hurts a little when doing some lifts.
Should I stop for a while or just keep going with a lighter load?
i want to start my push routine with ring dips, thing is i can't quite do them with proper form and slowly like the other exercises, should i do them as i can or should i work my way up with regular bar dips?
Have any of you done PHAT and incorporated deadlifts? Deadlifts are my favorite lift but I don't know where to incorporate it into PHAT. I don't really want to add it to my power days because it's just too fatiguing for the lifts I really want to focus on on those days (bench and squat), so I was thinking about replacing the row speed work on my back hypertrophy day with dls. I have no idea how important the speed sets are, but they honestly just feel like something light I can do to practice technique and recover. I feel like I can do a lot more since I switched from lifting heavy 6 days a week with PPL, but now I'm only lifting heavy compounds twice a week. I don't think swapping dl in for row speed work will affect me too much, especially since there's a break day between heavy leg day and back hypertrophy. Let me know what you guys think please
Recently stretch marks or something that looks just like them appeared on my penis. They faded quickly and are barely noticeable now, but there's red fuzzy stuff that gathers on my foreskin even if I haven't worn any red clothes in a few days. No discomfort, no itching, dick works fine aside from that. Any ideas what it could be?
It's a bit of both. Recomp works, but it's super slow. You could gain 10 lbs of muscle and lose 20 lbs of fat in the time it'd take to build 5 lbs of muscle recomping.
Why do I feel different when I drink creatine with warm water as opposed to cold milk? I can actually feel my body reacting to it when it's in warm water.
i think i need advice on how to proceed
ive been doing SL 6 months -> 2suns 4day lp 6months -> phul barbell 6 months now
in a home gym mind you
and my current stats are >90kg squat >72.5kg bench >75kg row >85kg dl >50kg ohp
now i know i will never be huge, but i want to get bigger
currently sitting at 78kg up from 72 the last 5ish months, at 176cm
130g protein every day
im unsure if i should keep adding weight or just cut down the excessive fat i have?
Hey there, I don't have answers for you, just observed after 3 months of SL that fat isn't really going down. Nice weights though, better than mine, except squat and deadlift. I am particularly jealous of your OHP. I am still at 32.50. WGMI
>too much protein and not enough calories overall
Hmm dunno i did gain around 0.5kg a week in the past 6 months
Kinda at a crossroads where to go now, either slim down and lose some strenght or go above 80kg body weight
You can't build/maintain mass as a natty if you're under a certain % bf. It's different for every person
You also never want to be above a certain bf as that hurts test
So I would recommend staying 12-20% bf at all times and then cut once a year for a special occasion
I bought hookers multiple times now and couldn't cum at all, is sex just absolutely overrated or is my dick too numb from years of masturbation. They weren't even ugly bitches at all either..
Nerves and anxiety can fuck you up performance wise. It could be you have death grip though. Also there's a difference between some whore and a girl you love. A relationship is basically foreplay/edging while with a whore you skip that.
It may be a lot of things. I absolutely cannot cum with some women with a condom on and with others I can. I always had issues coming with my ex, who was a milf. But last year I had a tight 28 yo thai girlfriend and I would come within seconds, she was just so tight and wet. Even with my milf ex I had issues in the beginning and over time it would get better. So there was a psychological effect and also over time effects of jerking off would subside too. Don't assume you're "done", that will add to the anxiety. Just believe it will get better over time with the right woman.
by realizing benching puts your shoulders in an unnatural locked position and you WILL wear them down eventually. Instead take the pushups redpill and make gains your entire life without depleted cartilage in your later years
How will my chest develop differently if I replaced the main movement with weighted dips compared to incline press?
Why shouldn't the weighted muscle-up be a main movement if you can perform them? Seems like it has good pull to strength ratio lending to decent overall upper-body development. Add in rows, OHP, incline pressing, + isolation work and it seems you got all your upper-body bases covered.
I broke my ankle when I was 16 and didn’t know until years later. I went to a pediatrist for bunyons and they did x rays. It was soar a lot but never had a sharp pain. I’m now 25 and 4 surgeries later it hurts every single day. It has more mobility and less swelling for sure but it has a sharp pain all the time now. What do I do? Two surgeries were for scar tissue/ bone fragment removal, one was achilles and the last was a rebreaking/ scar tissue removal of my three small toes on the same foot. I feel like iI fucked up. What can I do?
Getting surgery in joints seems retarded, dont know anyone where it really went well. Work on ankle mobility and strengthening it, get some blood flowing in there. Also no medical advice, I have no idea what the fuck I am talking about
My schedule is pretty much working out every second day (xrxrxrx). Lately Ive been doing pushups on my rest days. It helps because I feel like Im lazy on my rest days and it doesnt help that I’m not moving much in my desk job. Should I do sit ups as well? What kind of exercises should I add to do on my rest days? Or should I only stick to pushups and situps and not over-exert myself?
U1
3x5-8, 1x8-12 BB Bench press
3x6-10 Bent over barbell row (pendlay with slow descent)
3x8-12 DB OHP seated
4x8-12 Lat pulldown
2x8-15 Incline DB Chest Flye
3x10-15 DB Rear Delt Flye
3x10-15 Tri Pushdown
L1
3x5-8 BB Back Squat
3x6-10 RDL
2x 8-12 BSS (i feel like death after im done with that thats why i reduced it to 2 sets)
3x8-15 DB Leg Curls
3x8-20 1L calf raise elevated
3x8-15 Lat Raise
3x8-15 Biceps Curls
3xF knee Raises/Ab Wheel (most of the time knee raises)
U2
3x3-5, 1x6-10 BB OHP standing
3xChinups assisted
3x8-12 Flat DB Bench
3x8-12 one armed DB row (knee on bench, might swap it out with chest supported row once i figure out the setup, homejim fag)
2x8-12 EZ-bar skullcrusher
SS 8-20 Facepulls
2x12-20 EZ Bar Reverse Curls OR hammer curls
SS Lat raises Dropsets
L2
1x3-5, 2x5-8 DL
3x8-12 BB Front Squat
2x8-12 DB Reverse Lunges
3x8-15 Leg extensions
3x12-20 1l calf raises
3x8-12 Back extensions weighted with EZ bar
3x abs same as in L1
U3 (light on the compounds, to failure on isolations)
3x4-8 either close grip lat pulldown or with chinup grip
3x8-12 BB incline bench
3x8-15 upright rows EZ bar
3x8-12 Incline bicurl
2x8-15 triceps overhead extension (failure)
2x8-12 ez bar reverse curls OR hammer curls (failure)
2x8-15 lat raise (drop sets until muscular failure)
schedule is like this
U1 L1 Rest U2 L2 U3 Rest
is this retarded? is my triceps possibly not recovering enough from U3 to U1 (saturday to monday)? still linearly progressing as a beginner but progress is really slow (once i hit the upper rep range consistently i up the weight on compounds), eating at a slight surplus of ~300 kcal
i had to reduce some isolations in U1 and U2 due to the feeling that im just too spent to give my absolute max over 3-4 sets so i reduced them to 2 and it feels much better while gettting better quality isolation work
looking to "powerbuild" hence why im doing backoff sets on my main lift for the U1-L2 days
Is full range of motion on bench presses mean the bar is touching your chest, or is it like squats where you can go that low, but full range is only at parallel or whatever?
If I'm not doing full rom, should I drop weight to where I can comfortably do it and then build back up, or should I keep weight and try to fix my rom there?
im watching this nutrition library guy and he keeps saying fibre and grains are le bad (even oats) for testosterone levels
he doesnt seem to be in the full on ketoschizo tier but how trustworthy are this guys takes
like why would fibre be bad for testosterone levels, shit doesnt make any sense and no studies to really support that...
After finishing an exercise and letting the muscle cool down if I stretch it a bit I feel like I'll get a cramp, do I need potassium or something like that?
I've bought cheapo tanks with references and shit and I've bought designer products. I've bought from YoungLA a couple times and while their quality varies it's pretty good stuff. Also bought a tank and shorts from rawgear that is good stuff.
Do chicken breasts have an advantage over protein powder, speaking in micro-elements angle?
I did some math and it turned out chicken breasts are cheaper, but of course there is convenience of being able to make a shake in moments, so there is mostly a question if it's healthy in first place.
Chicken breasts are real food and contain other elements than flavoring and whey. Real fresh food >>>> processed food.
>Chicken breasts are real food and contain other elements than flavoring and whey. Real fresh food >>>> processed food.
Yeah. Guess it's time for bulk cooking. Thanks!
Do chicken breasts have an advantage over protein powder, speaking in micro-elements angle?
I did some math and it turned out chicken breasts are cheaper, but of course there is convenience of being able to make a shake in moments, so there is mostly a question if it's healthy in first place.
My current beginner full body routine is on mon - tue - fri, but as I get drunk friday and saturday evening would it be better to do sun - tue - thu?
I would love to just work out monday to friday so that one evening of suboptimal protein synthesis wouldnt feel like such a loss, but its allegedly detrimental for beginners to increase volume any further and I have started out from a far below average foundation.
The timing of your workouts is irrelevant, getting drunk weekly is negative gains.
would obviously like to enjoy total abstinence, but its not a realistic short term goal. Its literally the only time I'm remotely calm besides while working out which just amounts to short 45 minute breaks every other weekday.
are there energy drinks/pre-workout that actually help with fat loss and cutting or are they all memes and i'm better off with a regular pre workout (instead of a fat burning based one)?
all "fat-burning formula" means is caffeine content or ephedrine which increases your heartrate. It's very rarely worth the tradeoffs as you'll max out maybe 100 calories extra for what feels like a heart-attack. It's 100% easier and more efficient to just have a calorie deficit than trying to exercise off excess calories.
How do I learn to dance good? Not any specific type of dance. I just want like 20 groovy moves I could use at a party.
I hear a song I enjoy and I'm overwhelmed with a desire to move but I can't capture the grace and groovy feeling I'm looking to express.
No reloading animations please.
How much do genetics play in leg muscles? At work I occasionally get people complimenting the way I walk, weird as that sounds. They say it looks effortless, like I glide around. I also get constant mires about my legs(calves, even though I dont target them in the gym). I grew up playing multiple sports, and I think hockey was the main reason for the way I walk. I realized I usually have most of my weight in my balls of my feet, and almost never in my heels. I wonder if growing up walking like this played a role or if it really is just genetic luck.
all "fat-burning formula" means is caffeine content or ephedrine which increases your heartrate. It's very rarely worth the tradeoffs as you'll max out maybe 100 calories extra for what feels like a heart-attack. It's 100% easier and more efficient to just have a calorie deficit than trying to exercise off excess calories.
>It's 100% easier and more efficient to just have a calorie deficit than trying to exercise off excess calories.
To add to this, even if you don't want to do a calorie deficit for some retarded reason, literally 10 minutes of cardio is more effective than those hours of heart attack feeling from elevated heart levels, plus those 10 minutes are actually good for you long term while the constant heartrate increase for hours is not.
What is the best exercise for obliques that I can do?
I already do abs twice a week, doing 4 sets of upper abs and 4 sets of lower abs, (crunches and forearm supported leg rasies)
Count every single calorie that passes your mouth. Make a weekly meal plan that you NEVER deviate from by your own hand. If somehow forced to eat somewhere you don't want, minimize error by eating as little as possible without seeming suHispanicious. Learn safe places with safe foods you can eat for those cases, too.
Learn to enjoy the fact that hunger means you're winning. Do more cardio. Do more LISS cardio, specifically. 1 hour of speed walking a day is 400-500~ calories and it doesn't tire you out at all.
Try to have a consistent meal schedule and strong habits that stop you from eating. For example, after I brush my teeth I do NOT eat at all until my next planned meal. It's an ingrained habit at this point. Never spend your time around easily accessible food. If you want to eat, you have to make sure you're hungry enough to stop being lazy to at least leave your chair. Keep a lot of water around for that same purpose too, so you don't have to really move to get it. I have a 6L water filter next to my computer for this. Even refilling it means going to my bathroom for water, not to my kitchen or anything.
> forced to eat somewhere you don't want, minimize error
To add to this I'd suggest doing the half diet if forced to eat at fast food or some other place that is bad for you. You just half what they give you and eat that. Portions are huge in most places, so cut it in half or even less than half. Then take it home and eat the other half the next day or something if you don't want to waste food.
you really dont have to go be as dedicated and rigid as
Count every single calorie that passes your mouth. Make a weekly meal plan that you NEVER deviate from by your own hand. If somehow forced to eat somewhere you don't want, minimize error by eating as little as possible without seeming suHispanicious. Learn safe places with safe foods you can eat for those cases, too.
Learn to enjoy the fact that hunger means you're winning. Do more cardio. Do more LISS cardio, specifically. 1 hour of speed walking a day is 400-500~ calories and it doesn't tire you out at all.
Try to have a consistent meal schedule and strong habits that stop you from eating. For example, after I brush my teeth I do NOT eat at all until my next planned meal. It's an ingrained habit at this point. Never spend your time around easily accessible food. If you want to eat, you have to make sure you're hungry enough to stop being lazy to at least leave your chair. Keep a lot of water around for that same purpose too, so you don't have to really move to get it. I have a 6L water filter next to my computer for this. Even refilling it means going to my bathroom for water, not to my kitchen or anything.
is recommending if youre just starting. in all likelihood that will cause you to burnout faster as its not going to be sustainable for you if youre fat and have never cut before. Sustainability is key. Start with simple things: try to avoid drinking calories entirely, stick to water and ideally only water. Eat more vegetables, eat more protein, eat less or ideally no fried foods, and eat less simple carbs. Stop snacking. Try to become more active throughout the day, (10 minute walk after each meal, for example). There are a lot of little things you can be cognizant of before you really need to take it to the extreme with calorie tracking.
How much does proper form for lifting matter? I'm a total beginner to lifting and I'm in a country where nobody speaks English so I can't ask regulars for help. Where do I learn how to do these things correctly?
its very important to minimize injury risk but also if your doing it wrong there will be no gains if your body tries to help out with stronger unintended muscle groups when fucking form up
watch many vids about it and check your form in mirrors, alternatively ask someone to help with that
you can always start with machines if your not homegym to get a nice base
>How much does proper form for lifting matter?
People have literally permanently crippled themselves due to poor form. It's very important. For the big compound lifts (squats, bench, ohp, deadlift) stronglifts has extremely in-depth guides. Everything else tends to be monkey-see monkey-do, just listen to the guy performing the lift and try to replicate what they describe.
its very important to minimize injury risk but also if your doing it wrong there will be no gains if your body tries to help out with stronger unintended muscle groups when fucking form up
watch many vids about it and check your form in mirrors, alternatively ask someone to help with that
you can always start with machines if your not homegym to get a nice base
I'll try and read through stronglifts, then. Do you have any recommended sources for videos? I know fitness YouTube is a big industry, so I'm suHispanicious of getting bad information if I dive in myself.
Recently I've noticed in randomly breathing from my mouth more or just have it slightly ajar in general. I hate it and it grosses me out I have no idea why it's happening. Never been a mouth breather in my life or anything like that. What gives?
The past few weeks, I've noticed a huge uptick in anons that just spend hours purposely giving out bad information for the lulz. I assume a league of fatties just had a new fad diet fail or something, but they'll tire themselves out in a few days.
Is it a valid strategy if my aim is to hit 1/2/3/4 in the next 2 or so months to stop progressing on squats and focus the rest?
My 5x5 for reference; >OHP 55kg >squat 140kg >bench 80kg >DL 140kg
How do I escape from the winged T-rex mode? Doing greyskull right now, my squat never ceases progressing but upper body shit is a fucking grind.
I'll be squatting the moon before I can rep 1plaet with OHP
I love in the 3rd world unironically and the only good source of protein is chicken/eggs, can I get all my protein from that or am I doing something bad? I eat plenty of veg, some beer/pork and some fruit too, but I can't get whey or things like skyr/cottage cheese/tuna
>You likely have shit form
Probably true for the bench press, I've been squeezing my ass like I was a choir boy in a SSPX church and I finally broke the plateau though it's still hard as fuck. ohp now I have no idea what could be the problem.
thanks for the tips.
>skinny retard starting gym >Havent felt a pump in my chest once in the 3 week training chest >Obviously shit form, lower weight for both dumbbell and normal bench >Feel nothing in chest still, now biceps feel absolutely exhausted after every lift >Go wider grip, start doing pause bench, add more of an arch in my back >Can barely finish sets with VERY light weight because arms feel so tired >Finish workout feeling nothing in my chest and sore biceps
Pls no booli if this is something insanely obvious, but what the actual fuck am I missing?
>starter
you’re worrying too much. i bet your form is fine. try consciously flex your pecs when you’re doing your bench/push day.
you’re barely at it a month. keep doing what you’re doing. if you’re still worried (which you shouldn’t be at this stage), do some dips.
Bench noob here, not much there when I flex them but I'm sure that's because I'm just starting >Do you mean triceps?
You'd think but no, I'm literally just worked out and I feel like I did a bicep workout, I have no idea what I'm doing since I'm positive I'm at least trying to focus on my chest form. I lowered the weight all the way down to a whopping 30 kilos today just to really try make sure I'm not being retarded with form, and on the 8th - 10th rep my biceps feel like they're burning and are about to give out, whereas my chest feels next to nothing.
the only way I can imagine your bis getting worn out from benching is if you're using them to resist the weight when you lower the bar to your chest. does that sound like what you're doing? you should be using your back and lats for that.
>You're using them to resist the weight when you lower the bar
That must be what I'm doing, but I must just automatically do it when I'm trying to resist the weight >You should be using your back and lats for that
I'm supposed to feel something in my back when I bench? Wew I actually had no idea, how do I focus on my back when I'm lowering the weight?
I don't really know how to explain it... When you lower the bar you should control it with your lats. Imagine you're doing an inverse row or something. I'm sure there's a video out there that can explain it properly. But as the other anon said you probably don't need to worry about the technicalities at this point. Just keep lifting and progressing and working on your form little by little and things will fall into place as you get stronger.
What supplements do I need if I want to increase testosterones; preferably OTC kinda stuff.
Also, what suppls are best for cummaxxing?
there are no supps that will increase test. eat clean (not in a deficit), lift, get sun, sleep 8 hours, reduce stress and you will have good test levels. for cummaxxing: zinc, pygeum, lecithin, water. the supps don't have as much of an effect as infographics claim btw. there is a noticeable increase in volume but not 500% or whatever. edging has the biggest effect on load size and will make you shoot ropes hard and far due to the built up pressure, so give that a shot too.
how "bad" is it, to switch up hypertrophy weeks with a couple strength weeks and vice versa to get over a plateau?
this is a good thing if it's done properly.
Anyone know of any workouts without a bench and rack. I have a barbell, dumb bells but no bench yet.
You only really need the bench and rack for bench press, ohp and squat right? ohp you can do a clean to get into position, for bench you can do floor press and for squats you can do zercher squats or clean into a front squat.
Start with push ups... until you figure out how to feel the pump.
>be a fat fuck at 115kg and completely sedentary for 3 years, have virtually no muscles in traps, shoulders, biceps, chest >train hard 3 days a week PPL for a year >lifts go from tragic to closing in on 1/2/3/4 >Eat 1g/1lb bw of protein but otherwise don't count calories and eat pretty clean >Down to 102kg, huge muscle gains and visibly much lower body fat
is this some beginner shit that will end because I started from such a pathetic state, or how am I putting on tons of lean tissue while losing fat and weight? I'm very happy with how things are going so do I just keep on doing what I'm doing?
I'm just confused because I thought my options were limited to eating a surplus and gaining muscle, or eating a deficit and losing weight but not putting on lean tissue?
how "bad" is it, to switch up hypertrophy weeks with a couple strength weeks and vice versa to get over a plateau?
Run PHUL instead
Week to week is stupid but doing both at the same time is good. If you want more strength, do a strength program exclusively
Bros I'm barely able to beat a 5ft 3 girl in wrestling despite having two of 1/2/3/4
You said this means I'm stronger than most men but I don't feel it when she successfully hand-fights me
I guess I'm handicapped by not wanting to hurt her but still
3x 5-8 reps on main lift of the day
3x8-12 for the rest + isolations alright for my upper days (2x a week)?
also what isolations would be the most beneficial? bi+tri? shoulders?
Lmao what are you talking about
I have not slept for about 40 hours and I'm going to sleep in 4-5 hours. Should I go to the gym before that or would it be pointless?
Depends
Started having severe pain, sort of like pinching of nerve, in my left shoulder when i do dumbell lateral raise, and dumbell reverse fly (i have only dumbells for exercise).
I dropped weight severely, so i do reverse fly with just a 3 kg weights. Is it ok, and will pain go away.
Also, kind of a too broad of a question - what exercises would you recommend for dumbell workout only
Switch which hand you fap with and go to a physio or chiro
How do I determine a target weight if I also want muscle? You can estimate fat loss with BMI, but that doesn't tell me anything about fat percentage or lean muscle weight.
Bros I'm barely able to beat a 5ft 3 girl in wrestling despite having two of 1/2/3/4
You said this means I'm stronger than most men but I don't feel it when she successfully hand-fights me
I guess I'm handicapped by not wanting to hurt her but still
>You could probably do less lifts per session. You'll be less fatigued and progress quicker. Doing more than 12 reps is just junk volume too.
gotcha, will reduce reps and remove everything but isolations from upper 3 and reduce all compounds to 3 working sets max
3x 5-8 reps on main lift of the day
3x8-12 for the rest + isolations alright for my upper days (2x a week)?
also what isolations would be the most beneficial? bi+tri? shoulders?
Started having severe pain, sort of like pinching of nerve, in my left shoulder when i do dumbell lateral raise, and dumbell reverse fly (i have only dumbells for exercise).
I dropped weight severely, so i do reverse fly with just a 3 kg weights. Is it ok, and will pain go away.
Also, kind of a too broad of a question - what exercises would you recommend for dumbell workout only
>6'4", 200lbs, ~25% BF, down from 270lbs without lifting so I lost what muscle I had >only been lifting (natty) for a month (covering all muscle groups 3x weekly), 1g/lb protein and slight caloric surplus, already visible gains >planning to continue this for 4-5 months, then cut til I'm lean
What can I expect to look like after one year of noob gains and weight loss assuming I keep it up and don't fuck up?
Seriously, I can't be the only one noticing how many retarded morongays have been infesting this place the past few weeks. Did some fatty group catch wind of this place and now they just want to be as annoying as possible until their next heart attacks?
i have this issue where when im speaking i think too fast and ill just jump to the end of my thought and skip a part of the sentence. shit is so fucking annoying but i have no idea to overcome it. i tried reading aloud, i tried singing out loud to songs (since they are in a set tempo i can "skip" them), fuck i even tried talking in a mirror.
You have to structure your thoughts about speaking differently
I make a shit ton of money doing in home sales and started out as super awkward.
Basically, you have to understand that the trip is what conversation is. The destination is understanding.
The middle part of thoughts is the most important part conversationally.
A good conversationalist knows where they're going, isn't afraid to lose track of their thoughts because of conversation's natural course, but they always remember the original end of the original thought. Conversation is such that the natural course will come to its own finality and then you can come back to the end of your original thought.
Given how you're talking about your issue, the overarching problem is that you don't stay calm. Building the details in the middle **is**the conversation.
You clearly speak just to talk. You should be speaking to form an exchange of ideas, not to spit out random strings of words.
that makes sense, when im talking with a point (say im describing an issue or im handing out daily task at work) i speak with less issues, but still fast.
but if im just like shooting the shit with friends or just trying to get my own fucking thoughts together its like it all falls a-fucking-part.
>Why are you training 8 reps lmaooo
Too many? Too little? What should I do?
[...]
>no that's pathetic tbh. eat more and keep lifting.
What would be a decent weight? I think I'm just naturally weak. I have thick legs and not from fat. If I eat more, I get fat in my upper body.
8 rep sets are fine *after* heavier sets
You'll never make notable progress running only 8s
Seriously, I can't be the only one noticing how many retarded morongays have been infesting this place the past few weeks. Did some fatty group catch wind of this place and now they just want to be as annoying as possible until their next heart attacks?
The board has always been it's own kind of shitty
You're like just growing up and noticing
>Depends
On what? I'm going in 10 minutes.
Stress, diet, how you feel
>6'4", 200lbs, ~25% BF, down from 270lbs without lifting so I lost what muscle I had >only been lifting (natty) for a month (covering all muscle groups 3x weekly), 1g/lb protein and slight caloric surplus, already visible gains >planning to continue this for 4-5 months, then cut til I'm lean
What can I expect to look like after one year of noob gains and weight loss assuming I keep it up and don't fuck up?
If you're [email protected]% bf you can only process 140g of protein per day and everything beyond that lowers your test
I would run starting strength and add some accessories and then do 20minutes of LISS cardio after so you actually have goals and support
Eat a shit ton of fat, veggies, bread, and don't overdo your protein. I spun my wheels for years overdoing protein intake.
Just eat fatty meaty meals, only use powder in a pinch and dont be afraid to gain weight. Your goal body weighs 60-100lbs more than you think
>The board has always been it's own kind of shitty >You're like just growing up and noticing
No, this is different. This feels like a concerted effort by a handful of people to intentionally push incorrect information to discourage new lifters. It's the same wrong answers like it's actually trying to teach people wrong instead of just the usual shitposting.
> You'll never make notable progress running only 8s
Thanks, I'll go for low reps from now on. I also realized I wasn't counting the bar, do people count that weight too? I guess it's not that much difference but it's a bit heavier than I initially thought.
>You'll never make notable progress running only 8s >I'm 6'4 and didn't look good till I hit [email protected]% bf
what in the fuck >I would run sharting strength
ah, nvm
I am currently attempting PPL but I am not able to consistently go to the gym due to work + study time constraints. I'm trying to work an AxxBxx style full body workout routine (where x is rest days and A and B are seperate workouts). I have a wrist injury which I am rehabbing at the moment, which limits which exercises I can do. Specifically, I cannot do deadlifts, rackpulls, bent over rows and OHP. Furthermore, I am unable to currently do weighted squats, and I need to stretch and grow stronger with bodyweight squats (which I cannot do to parallel) before I can do them, and I am also unable to do overhead tricep movements (such as skullcrushers and overhead dumbell movements) due to an elbow impingement. With this in mind, I will try to create a routine that uses free weights and machines. I am a beginner, and have been gradually introducing more free weight exercises into the PPL workout, but my work capacity is limited. For example, this is a "push" day that I have devised as part of my old PPL routine: 4x10 Bench press, 3x10-12 sets of each of the following tricep cable pushdown, dips, seated shoulder press, lateral raise, front lateral raise and chest flies. This is pretty much my limit of what I can do in a session. With this in mind, how should I program this AxxBxx style full body workout routine?
I had to essentially train my grip with a grip trainer for a bit, and now I use a neoprene wrist brace (with the metal part taken out) and I do not lift without it, but I still have those limits. I hope to one day be able to do the exercises that I can no longer do, but it is a gradual process.
bro this entire post is just a waste of time. Let your wrist injury heal first. 2x a week just isn't enough for gains. Additionally, get your elbow impingement checked by a doc because that will limit you in many lifts. If you can't hit the gym at least 3 times a week you won't make much progress.
What supplements do I need if I want to increase testosterones; preferably OTC kinda stuff.
Also, what suppls are best for cummaxxing?
Any supplement that claims to boost test is a scam in pill-form. There is no natural way to "boost T". You can get all your vitamin levels and such up so that you aren't limiting the potential of your natural T, but that will only increase it by so much. 200ng/dL of test is barely noticeable day to day unless you are low-T to begin with. Roids will increase your levels by like 2000ng; it's not comparable. >Also, what suppls are best for cummaxxing?
most of the shit recommended doesn't really do anything. I saw no difference in my loads regardless of what I used. The exception is pygeum, which did give me more pre than usual after taking it for several days.
https://i.imgur.com/7n8CMQ3.jpg
How do I determine a target weight if I also want muscle? You can estimate fat loss with BMI, but that doesn't tell me anything about fat percentage or lean muscle weight.
no point in figuring out some random number if you end up missing it: you can really only estimate fat-loss goals since you can somewhat easily measure bf%.
I first sustained my wrist injury in 2017. I am not joking, the shitty nationalised healthcare bounced me around for years claiming tendonitis, scar tissue in a tendon sheath and many other possibilities. They all prescribed rest, and it never went away. It has only slowly started to improve with strengthening it with gradually more resistance over time, starting with some stretches, then a grip trainer, then machine exercises, then minimal free weights + machines and then machines + more free weights.
If I was to go 3 times a week, what would the pattern of days be? AxBxAxxBxAxBxx ?
I spoke to a private physio, and they said it was tendonitis and it needed rest. I spoke to a public healthcare physio and they were ESL and they said (verbatim) "strength is good, pain is good" even though I was telling them it wasn't, the last physio I saw put me onto a number of different stretches + holds (would try one for 6-8 weeks, then report back and be given a different one), and eventually I was told to get a grip trainer, my hand with the issue had the grip strength increase to that of the wrist without the issue and the pain and weakness was not as bad, and I was told to lift weights with a neoprene wrist support. Strengthening through workouts seems to be the way to go, unless I shell out for another private physio who might just tell me to keep doing what I am doing.
When you're on a cut, is it better to have a cheat day where you eat 500 calories in excess, or is it better to spread those 500 calories over the span of 5 days?
I would think this would be more of a psychological issue than a thermodynamic one. If you keep cheating over 5 days do you trust yourself to not pick up a habit? Id say scratch the itch once and then get serious again would be better
Define how many days you want or will go to the gym, along with how much time you can dedicate each day
Choose what focus you want: hypertrophy, strength or something else
Choose your progression methods, doesn't have to be just about the weight on the bar and doesn't have to be just one either
Include compound movements first (biasing towards your goals) and isolations later
Run it for a few weeks and see what you like, what you don't like and what seems to be working for you
thank you brotha. right now i spend about 2 hours in the gym, first 30 minutes is warm up and engaging core to help me (my spine is fucked) and the last hour and a half is lifting. is that a solid time or am I spending too much lifting?
Basically start with a trusted routine. I started with Lyle McDonald's generic bulking routine once I hit intermediate, then I adjusted as I went. I felt I was neglecting shoulders, so I added shoulders and abs to the routine. At this point my sessions were taking almost 2 hours and I had to skip exercises just to make it to work on time. At that point I figured out I needed another day entirely just for shoulder/core work and so on and so on.
Basically just start with something trustworthy and make adjustments based on your own needs and preferences.
[...]
stretch daily. If it's still a problem in 2 weeks consider seeing a sports doc.
where did you find Lyle McDonald's program? I guess i don't even know where to look for these established programs
tbqh I don't even remember where I heard it from, programs get tossed around all the time. Regardless that's one that I liked the look of and it's been great. There's someplace called liftvault that stores a lot of them and I don't think it even existed before I found the bulking routine.
Well, what are you doing, specifically? An hour and a half is on the long side. It's not necessarily bad but you might be fucking around a bit. Same with the warm-up, unless you're doing cardio I doubt you need all that stuff.
Modifying a trusted program seems good to me too. I took a 4-day Push/Pull routine from Outlift and have been using it for over half a year now.
I do the long warm up to activate my core and preserve my spine as much as i can, i also try to work on thoracic and shoulder mobility. and after that i walk on the treadmill for about 5 minutes to loosen up my lower back (as directed by my previous physical therapist)
i'll summarize my days
Monday: barbell bench, neutral incline dumbbell chest press, lateral raises, tricep extensions.
Tuesday: dumbbell rows, neutral grip lat pulldowns, resistance band pull aparts, cable lat pulldowns, zottman curls.
Wednesday: cardio/legs
Thursday: dumbbell bench press, dumbbell shoulder press, chest fly machine, incline chest machine, lateral raises, tricep pressdowns
Friday: incline dumbbell rows with kettlebell, seated rows, 1 arm lat pulldowns, face pulls, cable curls
thats what i've been messing around with pretty much for a few weeks now
What are your sets and reps like? 90 min for 4 exercises is beyond excessive.
1 month ago
Anonymous
bench press is usually 4 sets, 5-6 reps with paused and slow negatives. rest of monday is 3 sets with 8 reps except 10 reps on lat raises and extensions
neutral grip pulldowns are 4 sets of 8-10 reps, rest of exercises are 3 sets with 8 reps for db rows and 10+ reps for other exercises
i do 3 sets on everything for thursday except dumbbell bench which is 4 sets
friday is 3 sets for everything with rep ranges 6-10
1 month ago
Anonymous
Why are those days taking 90 minutes? Are you resting for like 10 minutes in-between eat set?
1 month ago
Anonymous
honestly I have no clue. bench takes long just because of changing the weights from warmup to actual working sets. i do take like a 1 min water break in between exercises just because thats how i get a majority of my water. usually take 2 mins rest in between sets
1 month ago
Anonymous
>bench takes long just because of changing the weights from warmup to actual working sets
explain your warmup process.
1 month ago
Anonymous
for bench? or my routine before i lift anything?
1 month ago
Anonymous
both
1 month ago
Anonymous
alright so: walk into the gym, lay down on the turf immediately and do 2 sets of mcgill big 3 (from SquatUniversity instragam) for core activation, 2 sets of deadbugs, 2 sets of open book stretches for my thoracic (I had major surgery), cat cow stretch, 2 sets of scapula manipulation with a foam roller (from SquatU again) and then 2 sets of shoulder warm ups with resistance bands (also from SquatU + my physical therapist), then walk on treadmill for ~5 mins to loosen up lower back and then i start lifting (i do warmup sets before working sets, maybe 1-2)
it can take anywhere between 10-30 minutes depending on how focused I am and if anybody in the gym says hi to me
1 month ago
Anonymous
oh shit forgot bench warm up. so when benching I will first start off with the bar, do about 5 normal reps, then 5 reps with slow negative and pause at bottom and then fast as possible positive movement. i'll do that 5 more times and the a few more reps normal. then I usually toss on 25lb each side and repeat that, then i'll start my working sets
1 month ago
Anonymous
YOu do 5 sets of warmups for bench? In two different styles? That's overkill my guy. All you need to do is: >5-10 reps of just the bar >5 reps of 50% working weight >3 reps of 75% working weight >2 reps fo 90% working weight
1 month ago
Anonymous
just 2 warmup sets, i basically do what you just said except an extra warmup set at like 25%
1 month ago
Anonymous
YOu do 5 sets of warmups for bench? In two different styles? That's overkill my guy. All you need to do is: >5-10 reps of just the bar >5 reps of 50% working weight >3 reps of 75% working weight >2 reps fo 90% working weight
I re-read what I posted and I see the confusion I worded it poorly. here's my bench warmup
>first set: just the bar, 5 regular reps followed by slow tempo + paused reps >second set: 25lbs each side, 5 regular reps followed by slow tempo + paused reps >and the following sets are all working sets
Basically start with a trusted routine. I started with Lyle McDonald's generic bulking routine once I hit intermediate, then I adjusted as I went. I felt I was neglecting shoulders, so I added shoulders and abs to the routine. At this point my sessions were taking almost 2 hours and I had to skip exercises just to make it to work on time. At that point I figured out I needed another day entirely just for shoulder/core work and so on and so on.
Basically just start with something trustworthy and make adjustments based on your own needs and preferences.
I got a grinding cracking cervical spine from football that doesn't cause pain but causes constant discomfort and tmj problems. What do?
stretch daily. If it's still a problem in 2 weeks consider seeing a sports doc.
how much faster should I expect to progress my weight by doing an actual powerlifting program? im currently doing a PHAT 5 day, i usually manage to add 1-2 more reps per week on my main lifts. my lifts are 315/430/530 calculated. i want to get even stronger in as short a time as possible
i heard caffine is bad for type 2 diabetics but I would like to take at least 100-135mgs on workout days, is this going to be a problem?
Also I dont want to get addicted, if I do 3x a week is it going to be a problem? Iv been caffeine free for the better part of 28 years now but it's hard getting myself psyched up for a workout sometimes.
>go to gym and Sat >try 155lb bench >fail, only do 3 reps out of 5 each set >tues is press day, Thursday (today) bench day again >try 155lb again >fail again do 4,3,2 reps out of 5
Okay what the fuck bros? I’m stuck
What do I do?
I have a clearly defined gut. I can literally see how the gut has impressed itself upon my holy form. I live a sedentary lifestyle. Aside from an arduous training regimen (which I should try anyways), the best option would be diet, correct? Chicken, rice, and broccoli?
The past few days I get dizzy when standing up for a couple seconds, a lot more than usual. How worried out of 10 should I be? What could cause it?
Yesterday my hands and feet felt like they were full of blood or some shit, almost like a weird torniquet. The docs tell me I have anxiety over and over so I hesitate to go
Just clocked in a 140/90 bp measurement (and I'm not particularly worked up or anything) I usually get 130s which was already bad. Fuck it I will go bitch at the doctor again.
yes but I need my whole arm fully recovered and the stars to align to feel good going into my training.
A strong bicep feels good on bench press like a big cushion or spring at the bottom.
I think my arms grew more going from 90 to 100 than they did going from 60 to 90.
Should I drop deadlift if I only care about hypertrophy? I'm doing stronglifts 5x5 but i struggle with adding weight to barbell rows so i'd prefer to do those twice as much and just drop deadlifts. I've only been doing it a few months but i hear a lot of people say they wish they dropped deadlifts sooner. Is there any benefit to deadlift for hypertrophy?
Deadlifts are the only guaranteed full body pump
Lose gains if you want, we don't care
so if i want to start doing SS cuz my current program fatigues me way too much and im already giga fatigued, is it reasonable to take a week off and start with SS?
and how much weight should i be using for the lifts im already familiar with? like 80% and work my way up?
A week off is fine
Eat more and do more cardio and then start with weights you know you'll easily be able to complete the sets with. I would recommend a Weight you can do 3 sets of 8 with. Then progressively overload(add5 lbs per session). That'll give you time to recuperate and then hopefully you'll coast right into gains
hey chatgpt my neck hurts after certain workouts of late
what could be the cause? what's the solution?
Trap issues, bad form, spinal fluid not being able to flow everywhere properly
Do some crunching motions (ab work) and stretch your traps. If that's not helpful do cardio ad nauseum.
>A week off is fine >Eat more and do more cardio and then start with weights you know you'll easily be able to complete the sets with. I would recommend a Weight you can do 3 sets of 8 with. Then progressively overload(add5 lbs per session). That'll give you time to recuperate and then hopefully you'll coast right into gains
alright thanks. i plan to do jump roping for 10 min on top of plenty of brisk walking since i already bike around 30-35 mins a day due to work commute, is that too much already or do i just need to make sure i eat enough when i do that?
so if i want to start doing SS cuz my current program fatigues me way too much and im already giga fatigued, is it reasonable to take a week off and start with SS?
and how much weight should i be using for the lifts im already familiar with? like 80% and work my way up?
so why am I supposed to switch up exercises? suppose I want to do delts, why can't I just do 8-10 sets of the same shit, assuming appropriate rest between each?
Going to start a stronglift 5x5 program tomorrow. Been lifting for more than a year but haven't made any progress because I don't take it seriously (went from 25kg bench to 75kg 1rm in a year, haven't benched in months)
However I've never deadlifted or squatted, any thing to know for these? Apart from needing a good form...
Illegally Download starting strength book by rippetoe and read all his form work
My critique of his work is that it's advantageous to push your hips and knees more forward during the squat but otherwiseits the most support for lifting available
You could also try his program first and see if you like it
i want to start doing SL5x5 but im already quite familiar with the lifts and want to do accessoire work. does anyone here have the pic with SL and accessoire work added? and are there spreadsheets for the program where i just enter my reps/sets and the spreadsheet tells me what to do the next session if i fail to hit target reps?
Yes
You CAN increase reps slowly by using rest-pause to squeeze a few more per set but honestly doing them weighted until you get the same reps is a bit faster
No program, my goal is to lift 100kg (2pl8) bench press as soon as possible.
Other lifts in the table are just fluff, I'm just focusing on bench press.
I don't do squats and deadlifts because I don't care about strong legs and core and I have a serious scoliosis at 40° too.
I just want those juicy pecs tbh
You're gonna look like a One Piece character, dude. Get a real plan. My scoliosis isn't that bad I admit, but squats have eliminated pretty much all discomfort from it and I got up to 2pl8 with no issue. I'm being super careful about it and DL and going up real slowly, though.
>One Piece character,
I want to look like Brad Pitt, no bigger no smaller than that.
My advice is you talk to your doctor about doing deadlifts and squats. It may feel good, but it may also progress your scoliosis curve slowly and unnoticably over time. Depends on how bad it is really. My ortho doc advised me not to lift anything heavy with my back, and I might need surgery anyway because it seems it gets a bit worse over time anyway
Be careful
Triceps are usually the first point of failure for bench for newbies. Are you doing any accessory or isolation lifts? If not, sounds like it's time to start. Skullcrushers or similar are usually recommended for tricep/bench.
i think i hurt my right ankle doing reverse lunges, should i drop them? whats a "safer" alternative? or should i drop them entirely when i already do squat/rdl and dl/front squat on both of my lower days? i thought it was recommended to do at least one uni lateral leg exercise, so i do bss and reverse lunges respectively on either lower day and finish with calf raises (cant do them either due to ankle pain rip)
however ive also started skip roping more frequently (3x a week) recently, could that have caused an injury too? im doing it for cardio conditioning since i thought its gonna be easier on my joints but i guess its not?
How bad is it that my pulling is bottlenecked by my forearms and pushing by triceps?
Been at it for two months now and reps are increasing, but I feel weaker ever week.
when you guys finish your training block. do you go back into it or take a couple days, a week off?
my left hip is currently in pain whenever I squat or deadlift.
so I'm thinking of taking at least a couple days off then get back into training.
I train 4 days a week btw
if you have a pain (sharp stabbing feeling) you've got an injury. Let it rest for a week and check again. If it lasts longer than 2 weeks see a doc.
I don't have a scale rn.
then buy one jesus christ. You can go to any best buy or target and get an acceptable food scale.
lets say i put 150g of rice in the ricecooker, 300g of water. how do you guys weigh your portions if i eat it over 2 days for example? do you just count the boiled rice with the water, so 450g in total even though surely some of the water evaporated while boiling?
measure dry, always. Water has no calories so no point in adding it to the weight. If you make 2 portions of dry rice, just divide the cooked rice in half to equal the 2 portions.
>canditos PHUL
doing heavy squats AND deads scares me, ngl
im usually pretty spent after either even though im not going to failure. seen those PHUL routines and thats the main reason why i havent done them. am i too much of a pussy or should i just lower the weight and progress again?
lets say i put 150g of rice in the ricecooker, 300g of water. how do you guys weigh your portions if i eat it over 2 days for example? do you just count the boiled rice with the water, so 450g in total even though surely some of the water evaporated while boiling?
How much do you have to lift to remove Black folks, garden gnomes, and homosexuals from your society?
the world anon
>serving the American ~~*people*~~ for 40 years may have been a mistake
Sad innit? You realize your mistake, and are left with the grim realization what your actions have wrought, not only to yourself, your people, but the future people and possibly the fate of humanity.
why does my lower back hurt more when i bench than when i squat or deadlift
bad form, unironically
My question: I've had blood in my stool for 2 days. How much longer until I should call a doctor? Its not like bloody in the toilet, but when I wipe, its like a red streak after the poo is gone
You have hemorrhoids anon.
how is that unironic if its the most logical explanation, wouldnt that be ironic?
He meant "unironic" as "literally" as in "not joking", he didn't mean it in the dictionary sense
Use wet wipes until no more poop and wipe very lightly with toilet paper to dry. Do this for a few months so the hemorrhoid can heal and go away
>was fat
>did SS and eat clean
>got average body with some muscle on top
>stop doing anything
>bloat back up to fat over the years
I haven't lifted in a while, only manual labor sort of keeping my muscle on.
Question is, do I go back to SS or do a new routine? If I wanna do PPL, what's a good routine for someone beginner/early intermediate?
Wait I’m doing SS right now, how long does it take until I see results? I’m 3 months in and I just look fatter
How much longer?
The only aesthetic results on SS are bigger quads and bigger frame, mostly because of insane fat gains. Drop it for a different routine after 3-5 months:
>PPL
if autistic gymcel with plenty of free time
>full body
if you can only lift 3 days/week
>upper lower
best routine imo, you can even throw in an accessory day if time permits
>brosplit
if you like to larp as old-school roid head sure. still works but kind of retarded, PPL manages volume and recovery better
I'm not
I'm burnt out on 5/3/1 and my strength isn't increasing
I think I'll try PPL as I'm autistic and neet (limited to barbell and dumbells)
any recommendations?
1.8/3/5/5
rate this PPL program
jefit.com/routines/24463/3-day-push-pull-leg-splitt-barbell-and-dumbbell-only
Some strength gain is permanent, or long term at the very least. You probably don't have to do SS all over again.
I can't recommend a routine since I just make up my own; but if you wanted to build your own routine you could do 3x10 compound movements from SS as a foundation, and add dumbbell work, isolations, and calisthenics for extra volume.
The key is long term dedication and consistency, and it's easier to do that when you have fun with it and experiment a bit. Since you quit after 3 months of SS, I would say you should focus on just sticking with it more than finding a good routine.
Do it until you start failing to progress, then switch. 4-6 months?
my wife is a tinfoil racist terf
i like the anti-trans and racist/conservative part, what lifts to remove the other aspects?
All conservatives are not racist.
I am one, but not all of them are.
Anyway as far as the tinfoil part, get her off social media.
How do I do barbell row without throwing my back out?
Cummaxxing/Supps for higher T
What ones are a meme and what aren't?
I live in an aria that gets no sunlight so I know I need more vitamin D but do I need anything else.
Any tips of kicking bad habits? I don't smoke or drink alcohol but I do drink a lot of soda. I can usually go a day or 2 without one but then I get horrible headaches. I can't tell if its from lack of sugar or lack of caffeine. I want to rid my body of this poison.
sparkling water is a great tool for weening yourself off soda. At the very least switch to diet or sugar-free to get rid of the excess calories.
Any supplements that claim to boost T and isn't straight-up streroids is bullshit. The god-tier loads infographic is mostly bs as well, with an exception of pygeum which does actually increase pre amounts, at least for me.
look up a form vid. Study it.
Start drinking carbonated water with flavours. Same feel like a soda without the sugar. That's how I kicked pop. Recognition that its absolute poison is also a help.
What are the benefits of getting an in-home sauna? Should I pull the trigger and get a portable one lads?
Unless you're wealthy and have ample space I can't imagine it being a worthy investment.
Stretch marks are more noticible on my stomach but I am the same weight. How? How do I get body fat percentage?
almost certainly in your head anon. BF% can only be accurately measured via a DEXA scan, the next best thing is with a reliable pair of skin calipers and a friend to help measure. If you don't have friends, you can try to measure yourself but it will be less accurate. Any other method is inaccurate.
I think I hurt my shoulders a bit doing incline dumbbell press too wide. It's been a week and it still hurts a little when doing some lifts.
Should I stop for a while or just keep going with a lighter load?
If it's legit painful, like sharp, you should leave it be until it heals. Otherwise if it's just sore push through it.
i want to start my push routine with ring dips, thing is i can't quite do them with proper form and slowly like the other exercises, should i do them as i can or should i work my way up with regular bar dips?
great, another thinly veiled racist post
>where do you think we are?
I went to the gym tonight. Should I wait until tomorrow to fap? Or tomorrow night? I can wait if it'll help muh gainz
+1
There's no evidence to show either way that masturbation or sex does anything to test levels.
Gotcha. I was just thinking more along the lines of recovery. I know my test is already rock-bottom from cooming in the mornings :/
Have any of you done PHAT and incorporated deadlifts? Deadlifts are my favorite lift but I don't know where to incorporate it into PHAT. I don't really want to add it to my power days because it's just too fatiguing for the lifts I really want to focus on on those days (bench and squat), so I was thinking about replacing the row speed work on my back hypertrophy day with dls. I have no idea how important the speed sets are, but they honestly just feel like something light I can do to practice technique and recover. I feel like I can do a lot more since I switched from lifting heavy 6 days a week with PPL, but now I'm only lifting heavy compounds twice a week. I don't think swapping dl in for row speed work will affect me too much, especially since there's a break day between heavy leg day and back hypertrophy. Let me know what you guys think please
Recently stretch marks or something that looks just like them appeared on my penis. They faded quickly and are barely noticeable now, but there's red fuzzy stuff that gathers on my foreskin even if I haven't worn any red clothes in a few days. No discomfort, no itching, dick works fine aside from that. Any ideas what it could be?
Clear whey has a weird after taste and smells weird lads
why does IST look down on leg press so much?
They do? It's a good accessory.
It's a bit of both. Recomp works, but it's super slow. You could gain 10 lbs of muscle and lose 20 lbs of fat in the time it'd take to build 5 lbs of muscle recomping.
Too many gifs of people going to snap city. I'll just squat.
Why do I feel different when I drink creatine with warm water as opposed to cold milk? I can actually feel my body reacting to it when it's in warm water.
i think i need advice on how to proceed
ive been doing SL 6 months -> 2suns 4day lp 6months -> phul barbell 6 months now
in a home gym mind you
and my current stats are
>90kg squat
>72.5kg bench
>75kg row
>85kg dl
>50kg ohp
now i know i will never be huge, but i want to get bigger
currently sitting at 78kg up from 72 the last 5ish months, at 176cm
130g protein every day
im unsure if i should keep adding weight or just cut down the excessive fat i have?
Hey there, I don't have answers for you, just observed after 3 months of SL that fat isn't really going down. Nice weights though, better than mine, except squat and deadlift. I am particularly jealous of your OHP. I am still at 32.50. WGMI
Cheers anon, you'll get there!
>too much protein and not enough calories overall
Hmm dunno i did gain around 0.5kg a week in the past 6 months
Kinda at a crossroads where to go now, either slim down and lose some strenght or go above 80kg body weight
You can't build/maintain mass as a natty if you're under a certain % bf. It's different for every person
You also never want to be above a certain bf as that hurts test
So I would recommend staying 12-20% bf at all times and then cut once a year for a special occasion
Is recomping a meme or does it actually work?
I cant increase my reps,form or weight while gaining weight for weeks now
Assess the situation. Are you doing too much, are you doing to little? Both? Then change the program according to your needs.
I bought hookers multiple times now and couldn't cum at all, is sex just absolutely overrated or is my dick too numb from years of masturbation. They weren't even ugly bitches at all either..
Nerves and anxiety can fuck you up performance wise. It could be you have death grip though. Also there's a difference between some whore and a girl you love. A relationship is basically foreplay/edging while with a whore you skip that.
>death grip
Fuck me hope it's not that. Sounds kind of fitting though.
It may be a lot of things. I absolutely cannot cum with some women with a condom on and with others I can. I always had issues coming with my ex, who was a milf. But last year I had a tight 28 yo thai girlfriend and I would come within seconds, she was just so tight and wet. Even with my milf ex I had issues in the beginning and over time it would get better. So there was a psychological effect and also over time effects of jerking off would subside too. Don't assume you're "done", that will add to the anxiety. Just believe it will get better over time with the right woman.
Alright brother ill believe in that. Kind of want to do it raw as well but fuck that with hookers.
how do i stop my shoulder from clicking during bench press? its way more noticeable during db bench press and it worries me.
by realizing benching puts your shoulders in an unnatural locked position and you WILL wear them down eventually. Instead take the pushups redpill and make gains your entire life without depleted cartilage in your later years
Don't flat bench. Use an incline or decline. Also let your scapula move.
Are shoulder shrugs important?
How will my chest develop differently if I replaced the main movement with weighted dips compared to incline press?
Why shouldn't the weighted muscle-up be a main movement if you can perform them? Seems like it has good pull to strength ratio lending to decent overall upper-body development. Add in rows, OHP, incline pressing, + isolation work and it seems you got all your upper-body bases covered.
Anyone have any experience with tadalafil? I wanna look sick and fuck for hours when I see my gf again after two weeks.
Is it fine to go running if I only quit smoking yesterday? I'm afraid it'd somehow do even more damage to my lungs and heart.
Bullshit, just run slow. If you start coughing you can just stop running and go for a walk instead. You'll be fine, roon like the wind my friend
i did it, anon, i ran like the wind
i did heavy bench 3 days a week for 6 months
my chest is huge
i developed sleep apnea
i have a rounded lower back
do not do this
I broke my ankle when I was 16 and didn’t know until years later. I went to a pediatrist for bunyons and they did x rays. It was soar a lot but never had a sharp pain. I’m now 25 and 4 surgeries later it hurts every single day. It has more mobility and less swelling for sure but it has a sharp pain all the time now. What do I do? Two surgeries were for scar tissue/ bone fragment removal, one was achilles and the last was a rebreaking/ scar tissue removal of my three small toes on the same foot. I feel like iI fucked up. What can I do?
Getting surgery in joints seems retarded, dont know anyone where it really went well. Work on ankle mobility and strengthening it, get some blood flowing in there. Also no medical advice, I have no idea what the fuck I am talking about
Walk it off
>DL
>almost always feel it in my lower back during the motion
>no pain during or after though
??
Ideal. You shouldn’t be feeling *pain* period.
Soreness, tightness, etc, is not pain
I burnt my tongue and can't taste anything. What do?
All i do are the big compound Lifts 3x8 split in upper body lower boddy with 3 rest days and some accessory lifts with DBs
Tell me why this is not good to get moderatly big
My schedule is pretty much working out every second day (xrxrxrx). Lately Ive been doing pushups on my rest days. It helps because I feel like Im lazy on my rest days and it doesnt help that I’m not moving much in my desk job. Should I do sit ups as well? What kind of exercises should I add to do on my rest days? Or should I only stick to pushups and situps and not over-exert myself?
r8 my 5day u/l
U1
3x5-8, 1x8-12 BB Bench press
3x6-10 Bent over barbell row (pendlay with slow descent)
3x8-12 DB OHP seated
4x8-12 Lat pulldown
2x8-15 Incline DB Chest Flye
3x10-15 DB Rear Delt Flye
3x10-15 Tri Pushdown
L1
3x5-8 BB Back Squat
3x6-10 RDL
2x 8-12 BSS (i feel like death after im done with that thats why i reduced it to 2 sets)
3x8-15 DB Leg Curls
3x8-20 1L calf raise elevated
3x8-15 Lat Raise
3x8-15 Biceps Curls
3xF knee Raises/Ab Wheel (most of the time knee raises)
U2
3x3-5, 1x6-10 BB OHP standing
3xChinups assisted
3x8-12 Flat DB Bench
3x8-12 one armed DB row (knee on bench, might swap it out with chest supported row once i figure out the setup, homejim fag)
2x8-12 EZ-bar skullcrusher
SS 8-20 Facepulls
2x12-20 EZ Bar Reverse Curls OR hammer curls
SS Lat raises Dropsets
L2
1x3-5, 2x5-8 DL
3x8-12 BB Front Squat
2x8-12 DB Reverse Lunges
3x8-15 Leg extensions
3x12-20 1l calf raises
3x8-12 Back extensions weighted with EZ bar
3x abs same as in L1
U3 (light on the compounds, to failure on isolations)
3x4-8 either close grip lat pulldown or with chinup grip
3x8-12 BB incline bench
3x8-15 upright rows EZ bar
3x8-12 Incline bicurl
2x8-15 triceps overhead extension (failure)
2x8-12 ez bar reverse curls OR hammer curls (failure)
2x8-15 lat raise (drop sets until muscular failure)
schedule is like this
U1 L1 Rest U2 L2 U3 Rest
is this retarded? is my triceps possibly not recovering enough from U3 to U1 (saturday to monday)? still linearly progressing as a beginner but progress is really slow (once i hit the upper rep range consistently i up the weight on compounds), eating at a slight surplus of ~300 kcal
i had to reduce some isolations in U1 and U2 due to the feeling that im just too spent to give my absolute max over 3-4 sets so i reduced them to 2 and it feels much better while gettting better quality isolation work
looking to "powerbuild" hence why im doing backoff sets on my main lift for the U1-L2 days
inb4
>do SS lmao
no fuck you
Does it matter on spf factor for suncream, looking to skinmaxx and I need some suncream
Is full range of motion on bench presses mean the bar is touching your chest, or is it like squats where you can go that low, but full range is only at parallel or whatever?
chest / a bit under the nipples
If I'm not doing full rom, should I drop weight to where I can comfortably do it and then build back up, or should I keep weight and try to fix my rom there?
yes drop weight until youre comfortably
Thank you. I'll do one more exercise as is just to be sure since today was the first time I noticed it, but I'll drop if I don't see any changes.
im watching this nutrition library guy and he keeps saying fibre and grains are le bad (even oats) for testosterone levels
he doesnt seem to be in the full on ketoschizo tier but how trustworthy are this guys takes
like why would fibre be bad for testosterone levels, shit doesnt make any sense and no studies to really support that...
He sounds like a clickbait gay
After finishing an exercise and letting the muscle cool down if I stretch it a bit I feel like I'll get a cramp, do I need potassium or something like that?
magnesium
Where do you guys get your gym clothes? I know Gymshark, but shit seems expensive. Other alternatives?
primark
I just wear my normal clothes.
I've bought cheapo tanks with references and shit and I've bought designer products. I've bought from YoungLA a couple times and while their quality varies it's pretty good stuff. Also bought a tank and shorts from rawgear that is good stuff.
Chicken breasts are real food and contain other elements than flavoring and whey. Real fresh food >>>> processed food.
>Chicken breasts are real food and contain other elements than flavoring and whey. Real fresh food >>>> processed food.
Yeah. Guess it's time for bulk cooking. Thanks!
Do chicken breasts have an advantage over protein powder, speaking in micro-elements angle?
I did some math and it turned out chicken breasts are cheaper, but of course there is convenience of being able to make a shake in moments, so there is mostly a question if it's healthy in first place.
How many bicycle crunches per day is a good number?
im bulking as skinnyfat
tell me im gona make it
i lift 4 times a week
this isn't a question.
yes it is
My current beginner full body routine is on mon - tue - fri, but as I get drunk friday and saturday evening would it be better to do sun - tue - thu?
I would love to just work out monday to friday so that one evening of suboptimal protein synthesis wouldnt feel like such a loss, but its allegedly detrimental for beginners to increase volume any further and I have started out from a far below average foundation.
stop with the alcohol
would obviously like to enjoy total abstinence, but its not a realistic short term goal. Its literally the only time I'm remotely calm besides while working out which just amounts to short 45 minute breaks every other weekday.
Figure out a different vice. Alcohol is a strong gains goblin.
The timing of your workouts is irrelevant, getting drunk weekly is negative gains.
How come my poop comes out almost all the way but then a little piece always gets left behind in anus and then it takes FOREVER to wipe??
When is a shirt too small? I don't wanna be douchey, but style gods say to wear shit that shows off your physique
are there energy drinks/pre-workout that actually help with fat loss and cutting or are they all memes and i'm better off with a regular pre workout (instead of a fat burning based one)?
coffee
all "fat-burning formula" means is caffeine content or ephedrine which increases your heartrate. It's very rarely worth the tradeoffs as you'll max out maybe 100 calories extra for what feels like a heart-attack. It's 100% easier and more efficient to just have a calorie deficit than trying to exercise off excess calories.
How do I learn to dance good? Not any specific type of dance. I just want like 20 groovy moves I could use at a party.
I hear a song I enjoy and I'm overwhelmed with a desire to move but I can't capture the grace and groovy feeling I'm looking to express.
No reloading animations please.
Go up to a girl and say "I don't know how to dance, can you teach me?"
She'll find it cute and get you started.
t. worked for me
my wife would kill me
well, she is a girl isn't she?
How much do genetics play in leg muscles? At work I occasionally get people complimenting the way I walk, weird as that sounds. They say it looks effortless, like I glide around. I also get constant mires about my legs(calves, even though I dont target them in the gym). I grew up playing multiple sports, and I think hockey was the main reason for the way I walk. I realized I usually have most of my weight in my balls of my feet, and almost never in my heels. I wonder if growing up walking like this played a role or if it really is just genetic luck.
You usually have most of your weight on your balls?
>How much do genetics play in leg muscles?
A lot.
>It's 100% easier and more efficient to just have a calorie deficit than trying to exercise off excess calories.
To add to this, even if you don't want to do a calorie deficit for some retarded reason, literally 10 minutes of cardio is more effective than those hours of heart attack feeling from elevated heart levels, plus those 10 minutes are actually good for you long term while the constant heartrate increase for hours is not.
What's the best combination to wear with rugby shorts, I want something that doesn't look gay so I don't keep getting wolf whistled
I guess maybe a Jersey?
Oh wait maybe that’s extra gay. I’m too far gone.
Bit warm for running it, cotton doesn't mix well either
Pioneer belts. How do they stack up against other belts?
I don't have the level belt, but I do have a single pin/whatever and I like it a lot.
my squat is 115 pounds for 8 reps x 3 sets. Is that good? I'm only 5'6 around 145lbs
What is the best exercise for obliques that I can do?
I already do abs twice a week, doing 4 sets of upper abs and 4 sets of lower abs, (crunches and forearm supported leg rasies)
Anyone got any sleep hacks?
Any fat fags who can give me advice on a first ever cut?
Count every single calorie that passes your mouth. Make a weekly meal plan that you NEVER deviate from by your own hand. If somehow forced to eat somewhere you don't want, minimize error by eating as little as possible without seeming suHispanicious. Learn safe places with safe foods you can eat for those cases, too.
Learn to enjoy the fact that hunger means you're winning. Do more cardio. Do more LISS cardio, specifically. 1 hour of speed walking a day is 400-500~ calories and it doesn't tire you out at all.
Try to have a consistent meal schedule and strong habits that stop you from eating. For example, after I brush my teeth I do NOT eat at all until my next planned meal. It's an ingrained habit at this point. Never spend your time around easily accessible food. If you want to eat, you have to make sure you're hungry enough to stop being lazy to at least leave your chair. Keep a lot of water around for that same purpose too, so you don't have to really move to get it. I have a 6L water filter next to my computer for this. Even refilling it means going to my bathroom for water, not to my kitchen or anything.
> forced to eat somewhere you don't want, minimize error
To add to this I'd suggest doing the half diet if forced to eat at fast food or some other place that is bad for you. You just half what they give you and eat that. Portions are huge in most places, so cut it in half or even less than half. Then take it home and eat the other half the next day or something if you don't want to waste food.
you really dont have to go be as dedicated and rigid as
is recommending if youre just starting. in all likelihood that will cause you to burnout faster as its not going to be sustainable for you if youre fat and have never cut before. Sustainability is key. Start with simple things: try to avoid drinking calories entirely, stick to water and ideally only water. Eat more vegetables, eat more protein, eat less or ideally no fried foods, and eat less simple carbs. Stop snacking. Try to become more active throughout the day, (10 minute walk after each meal, for example). There are a lot of little things you can be cognizant of before you really need to take it to the extreme with calorie tracking.
My tri and shoulders give out before my chest. What do IST?
I want my chest to be screaming for mercy on chest days.
How do people handle machines? I tried one at my usual weight and it felt like it was kicking my ass.
Is it reasonable for me to do cardio every other day ("rest" days) and have my actual work out on the other days?
Or will that me up fuck?
>cut too much
>Feel a huge headache and my vision got blurry
What the fuck?
Is a trap bar meant for anything other than deadlifts?
shrugs r good
what is this muscle? lol
Traps, you dyel
>It is better to eat fish once a week or supplement fish oil everyday for the Omega 3?
In a related note, did any of you supplemented omega 3? Did you felt any change?
Is ephedrine and pseudo-ephedrine a good substitute for DMAA?
I think ephedrine would make a workout worse because you're constantly tired
How much does proper form for lifting matter? I'm a total beginner to lifting and I'm in a country where nobody speaks English so I can't ask regulars for help. Where do I learn how to do these things correctly?
its very important to minimize injury risk but also if your doing it wrong there will be no gains if your body tries to help out with stronger unintended muscle groups when fucking form up
watch many vids about it and check your form in mirrors, alternatively ask someone to help with that
you can always start with machines if your not homegym to get a nice base
>How much does proper form for lifting matter?
People have literally permanently crippled themselves due to poor form. It's very important. For the big compound lifts (squats, bench, ohp, deadlift) stronglifts has extremely in-depth guides. Everything else tends to be monkey-see monkey-do, just listen to the guy performing the lift and try to replicate what they describe.
I'll try and read through stronglifts, then. Do you have any recommended sources for videos? I know fitness YouTube is a big industry, so I'm suHispanicious of getting bad information if I dive in myself.
Recently I've noticed in randomly breathing from my mouth more or just have it slightly ajar in general. I hate it and it grosses me out I have no idea why it's happening. Never been a mouth breather in my life or anything like that. What gives?
Bump, other anons answer was retarded
maybe sleep apnea
The past few weeks, I've noticed a huge uptick in anons that just spend hours purposely giving out bad information for the lulz. I assume a league of fatties just had a new fad diet fail or something, but they'll tire themselves out in a few days.
the only place i feel deadlifts is in my tailbone/really low spine EXTREME PAIN wtf am i doing wrong? not gonna stop deadlifting
Will your penis become more visible after substantial weight loss?
What is the best routine for cutting? My diet is ok. Can I escape cardio dystopia?
Of course you can drop cardio, just subtract about 500 more calories from your daily food.
Exercises for a natural breast lift?
What the fuck is this real? They just move the nipple? What about the milk-tubes or whatever?
You have something like a 60 percent chance you can breastfeed afterwards with another kind of technique, this one is an old technique.
>the milk-tubes
Hyphen added for scientific accuracy
Honestly, tits with scars like this are worse than no tits for me.
Can i do behind the neck press the day after benching? Or is that too much on the shoulders?
Is it a valid strategy if my aim is to hit 1/2/3/4 in the next 2 or so months to stop progressing on squats and focus the rest?
My 5x5 for reference;
>OHP 55kg
>squat 140kg
>bench 80kg
>DL 140kg
this anon again
im aware but all my other lifts ain't shit even more so, but thanks
time to eat more and sleep more
How do I escape from the winged T-rex mode? Doing greyskull right now, my squat never ceases progressing but upper body shit is a fucking grind.
I'll be squatting the moon before I can rep 1plaet with OHP
About a year ago, I tore my labrum in my shoulder. Lost a bunch of muscle mass.
I've been to physical therapy in the past, with some results, but I can tell my shoulder still hates me.
What can I do to help fix this? Go back to PT?
I do a thorough shoulder warm up before lifting, which definitely helps.
Plz help if anyone has advice.
I love in the 3rd world unironically and the only good source of protein is chicken/eggs, can I get all my protein from that or am I doing something bad? I eat plenty of veg, some beer/pork and some fruit too, but I can't get whey or things like skyr/cottage cheese/tuna
That's literally all you need.make sure you're getting enough fat
I only eat meat+ bread+ veggies
What does it mean if this girl says she felt like I was using her for sex. Isn't that what all guys do
You're so young and dumb
Girls want a relationship
If you don't want a relationship and just want sex, the only honorable thing to do is to tell the girl that before you fuck
can min help regrow temples?
>You likely have shit form
Probably true for the bench press, I've been squeezing my ass like I was a choir boy in a SSPX church and I finally broke the plateau though it's still hard as fuck. ohp now I have no idea what could be the problem.
thanks for the tips.
>skinny retard starting gym
>Havent felt a pump in my chest once in the 3 week training chest
>Obviously shit form, lower weight for both dumbbell and normal bench
>Feel nothing in chest still, now biceps feel absolutely exhausted after every lift
>Go wider grip, start doing pause bench, add more of an arch in my back
>Can barely finish sets with VERY light weight because arms feel so tired
>Finish workout feeling nothing in my chest and sore biceps
Pls no booli if this is something insanely obvious, but what the actual fuck am I missing?
>starter
you’re worrying too much. i bet your form is fine. try consciously flex your pecs when you’re doing your bench/push day.
you’re barely at it a month. keep doing what you’re doing. if you’re still worried (which you shouldn’t be at this stage), do some dips.
Start with push ups... until you figure out how to feel the pump.
Bench noob here, not much there when I flex them but I'm sure that's because I'm just starting
>Do you mean triceps?
You'd think but no, I'm literally just worked out and I feel like I did a bicep workout, I have no idea what I'm doing since I'm positive I'm at least trying to focus on my chest form. I lowered the weight all the way down to a whopping 30 kilos today just to really try make sure I'm not being retarded with form, and on the 8th - 10th rep my biceps feel like they're burning and are about to give out, whereas my chest feels next to nothing.
the only way I can imagine your bis getting worn out from benching is if you're using them to resist the weight when you lower the bar to your chest. does that sound like what you're doing? you should be using your back and lats for that.
>You're using them to resist the weight when you lower the bar
That must be what I'm doing, but I must just automatically do it when I'm trying to resist the weight
>You should be using your back and lats for that
I'm supposed to feel something in my back when I bench? Wew I actually had no idea, how do I focus on my back when I'm lowering the weight?
I don't really know how to explain it... When you lower the bar you should control it with your lats. Imagine you're doing an inverse row or something. I'm sure there's a video out there that can explain it properly. But as the other anon said you probably don't need to worry about the technicalities at this point. Just keep lifting and progressing and working on your form little by little and things will fall into place as you get stronger.
there are no supps that will increase test. eat clean (not in a deficit), lift, get sun, sleep 8 hours, reduce stress and you will have good test levels. for cummaxxing: zinc, pygeum, lecithin, water. the supps don't have as much of an effect as infographics claim btw. there is a noticeable increase in volume but not 500% or whatever. edging has the biggest effect on load size and will make you shoot ropes hard and far due to the built up pressure, so give that a shot too.
this is a good thing if it's done properly.
You only really need the bench and rack for bench press, ohp and squat right? ohp you can do a clean to get into position, for bench you can do floor press and for squats you can do zercher squats or clean into a front squat.
retard
>You're rolling your hips
thought that might be it thanks
>be a fat fuck at 115kg and completely sedentary for 3 years, have virtually no muscles in traps, shoulders, biceps, chest
>train hard 3 days a week PPL for a year
>lifts go from tragic to closing in on 1/2/3/4
>Eat 1g/1lb bw of protein but otherwise don't count calories and eat pretty clean
>Down to 102kg, huge muscle gains and visibly much lower body fat
is this some beginner shit that will end because I started from such a pathetic state, or how am I putting on tons of lean tissue while losing fat and weight? I'm very happy with how things are going so do I just keep on doing what I'm doing?
I'm just confused because I thought my options were limited to eating a surplus and gaining muscle, or eating a deficit and losing weight but not putting on lean tissue?
Beginner gains are usually higher than later gains. It will slow down soon enough.
i wish i was either fat or skinny
starting out as skinnyfat is just shit
either you go skinny and look like skelly
or go fat and look like le chuck
does 1/2/3/4 mean
44kg overhead press
88kg bench press
132kg squat
176kg deadlift
damn
it's 60kg OHP
100kg bench
140kg squat
180kg deadlift
Okay, how do I fix tennis elbow?
It's gotten quite bad over the past six weeks or so, to the point where bent over rows or pullups are just out of the question.
Pullups unironically. But first identify what caused you to develop tennis elbow and fix it.
Stop fapping with that hand, ya dingus
Run PHUL instead
Week to week is stupid but doing both at the same time is good. If you want more strength, do a strength program exclusively
Who gives a flying fuck
Lmao what are you talking about
Depends
Switch which hand you fap with and go to a physio or chiro
>Depends
On what? I'm going in 10 minutes.
How do I determine a target weight if I also want muscle? You can estimate fat loss with BMI, but that doesn't tell me anything about fat percentage or lean muscle weight.
Go for middle of the healthy range, 22-23, and once you get there, or close, re-evaluate.
how "bad" is it, to switch up hypertrophy weeks with a couple strength weeks and vice versa to get over a plateau?
What supplements do I need if I want to increase testosterones; preferably OTC kinda stuff.
Also, what suppls are best for cummaxxing?
Bros I'm barely able to beat a 5ft 3 girl in wrestling despite having two of 1/2/3/4
You said this means I'm stronger than most men but I don't feel it when she successfully hand-fights me
I guess I'm handicapped by not wanting to hurt her but still
>You could probably do less lifts per session. You'll be less fatigued and progress quicker. Doing more than 12 reps is just junk volume too.
gotcha, will reduce reps and remove everything but isolations from upper 3 and reduce all compounds to 3 working sets max
horizontal push
vertical pull
vertical push
horizontal pull
+ 1-2 isolations
3x 5-8 reps on main lift of the day
3x8-12 for the rest + isolations alright for my upper days (2x a week)?
also what isolations would be the most beneficial? bi+tri? shoulders?
I have not slept for about 40 hours and I'm going to sleep in 4-5 hours. Should I go to the gym before that or would it be pointless?
Idiot go to sleep and eat
I will go to sleep and get a good nights sleep. I'm currently cooking a succulent meal. The only question is if I should go to the gym or not.
No
I'm going to do it anyway, begone gains goblin! 🙂
Test
Anyone know of any workouts without a bench and rack. I have a barbell, dumb bells but no bench yet.
Started having severe pain, sort of like pinching of nerve, in my left shoulder when i do dumbell lateral raise, and dumbell reverse fly (i have only dumbells for exercise).
I dropped weight severely, so i do reverse fly with just a 3 kg weights. Is it ok, and will pain go away.
Also, kind of a too broad of a question - what exercises would you recommend for dumbell workout only
>6'4", 200lbs, ~25% BF, down from 270lbs without lifting so I lost what muscle I had
>only been lifting (natty) for a month (covering all muscle groups 3x weekly), 1g/lb protein and slight caloric surplus, already visible gains
>planning to continue this for 4-5 months, then cut til I'm lean
What can I expect to look like after one year of noob gains and weight loss assuming I keep it up and don't fuck up?
I impulse bought some handwraps and looked up how to wrap them. Now do I just go punch a tree a whole bunch?
No you put gloves on top and then go punch things.
Seriously, I can't be the only one noticing how many retarded morongays have been infesting this place the past few weeks. Did some fatty group catch wind of this place and now they just want to be as annoying as possible until their next heart attacks?
Just retards from 4chan.
Pol has always been here. Always will be.
Yeah I can tell they're here by the amount of dyel idiots.
Keep crying redditoid
i have this issue where when im speaking i think too fast and ill just jump to the end of my thought and skip a part of the sentence. shit is so fucking annoying but i have no idea to overcome it. i tried reading aloud, i tried singing out loud to songs (since they are in a set tempo i can "skip" them), fuck i even tried talking in a mirror.
i dont want to be a retard forever.
You have to structure your thoughts about speaking differently
I make a shit ton of money doing in home sales and started out as super awkward.
Basically, you have to understand that the trip is what conversation is. The destination is understanding.
The middle part of thoughts is the most important part conversationally.
A good conversationalist knows where they're going, isn't afraid to lose track of their thoughts because of conversation's natural course, but they always remember the original end of the original thought. Conversation is such that the natural course will come to its own finality and then you can come back to the end of your original thought.
Given how you're talking about your issue, the overarching problem is that you don't stay calm. Building the details in the middle **is**the conversation.
You clearly speak just to talk. You should be speaking to form an exchange of ideas, not to spit out random strings of words.
that makes sense, when im talking with a point (say im describing an issue or im handing out daily task at work) i speak with less issues, but still fast.
but if im just like shooting the shit with friends or just trying to get my own fucking thoughts together its like it all falls a-fucking-part.
>Why are you training 8 reps lmaooo
Too many? Too little? What should I do?
>no that's pathetic tbh. eat more and keep lifting.
What would be a decent weight? I think I'm just naturally weak. I have thick legs and not from fat. If I eat more, I get fat in my upper body.
8 rep sets are fine *after* heavier sets
You'll never make notable progress running only 8s
The board has always been it's own kind of shitty
You're like just growing up and noticing
Stress, diet, how you feel
If you're [email protected]% bf you can only process 140g of protein per day and everything beyond that lowers your test
I would run starting strength and add some accessories and then do 20minutes of LISS cardio after so you actually have goals and support
I'm 6'4 and didn't look good till I hit [email protected]% bf and peaked at [email protected]%
Eat a shit ton of fat, veggies, bread, and don't overdo your protein. I spun my wheels for years overdoing protein intake.
Just eat fatty meaty meals, only use powder in a pinch and dont be afraid to gain weight. Your goal body weighs 60-100lbs more than you think
>The board has always been it's own kind of shitty
>You're like just growing up and noticing
No, this is different. This feels like a concerted effort by a handful of people to intentionally push incorrect information to discourage new lifters. It's the same wrong answers like it's actually trying to teach people wrong instead of just the usual shitposting.
I've been here since 2013. The only difference is there's more off-topic posts post-2016, incels have infested this place.
> You'll never make notable progress running only 8s
Thanks, I'll go for low reps from now on. I also realized I wasn't counting the bar, do people count that weight too? I guess it's not that much difference but it's a bit heavier than I initially thought.
>You'll never make notable progress running only 8s
>I'm 6'4 and didn't look good till I hit [email protected]% bf
what in the fuck
>I would run sharting strength
ah, nvm
I am currently attempting PPL but I am not able to consistently go to the gym due to work + study time constraints. I'm trying to work an AxxBxx style full body workout routine (where x is rest days and A and B are seperate workouts). I have a wrist injury which I am rehabbing at the moment, which limits which exercises I can do. Specifically, I cannot do deadlifts, rackpulls, bent over rows and OHP. Furthermore, I am unable to currently do weighted squats, and I need to stretch and grow stronger with bodyweight squats (which I cannot do to parallel) before I can do them, and I am also unable to do overhead tricep movements (such as skullcrushers and overhead dumbell movements) due to an elbow impingement. With this in mind, I will try to create a routine that uses free weights and machines. I am a beginner, and have been gradually introducing more free weight exercises into the PPL workout, but my work capacity is limited. For example, this is a "push" day that I have devised as part of my old PPL routine: 4x10 Bench press, 3x10-12 sets of each of the following tricep cable pushdown, dips, seated shoulder press, lateral raise, front lateral raise and chest flies. This is pretty much my limit of what I can do in a session. With this in mind, how should I program this AxxBxx style full body workout routine?
>I have a wrist injury
have you tried wraps? they really make a difference
I had to essentially train my grip with a grip trainer for a bit, and now I use a neoprene wrist brace (with the metal part taken out) and I do not lift without it, but I still have those limits. I hope to one day be able to do the exercises that I can no longer do, but it is a gradual process.
bro this entire post is just a waste of time. Let your wrist injury heal first. 2x a week just isn't enough for gains. Additionally, get your elbow impingement checked by a doc because that will limit you in many lifts. If you can't hit the gym at least 3 times a week you won't make much progress.
Any supplement that claims to boost test is a scam in pill-form. There is no natural way to "boost T". You can get all your vitamin levels and such up so that you aren't limiting the potential of your natural T, but that will only increase it by so much. 200ng/dL of test is barely noticeable day to day unless you are low-T to begin with. Roids will increase your levels by like 2000ng; it's not comparable.
>Also, what suppls are best for cummaxxing?
most of the shit recommended doesn't really do anything. I saw no difference in my loads regardless of what I used. The exception is pygeum, which did give me more pre than usual after taking it for several days.
no point in figuring out some random number if you end up missing it: you can really only estimate fat-loss goals since you can somewhat easily measure bf%.
I first sustained my wrist injury in 2017. I am not joking, the shitty nationalised healthcare bounced me around for years claiming tendonitis, scar tissue in a tendon sheath and many other possibilities. They all prescribed rest, and it never went away. It has only slowly started to improve with strengthening it with gradually more resistance over time, starting with some stretches, then a grip trainer, then machine exercises, then minimal free weights + machines and then machines + more free weights.
If I was to go 3 times a week, what would the pattern of days be? AxBxAxxBxAxBxx ?
imo that wrist thing sounds like it could be improved with physical therapy. Consider seeing one. A 3-day PPL would be PxPxLxx.
I spoke to a private physio, and they said it was tendonitis and it needed rest. I spoke to a public healthcare physio and they were ESL and they said (verbatim) "strength is good, pain is good" even though I was telling them it wasn't, the last physio I saw put me onto a number of different stretches + holds (would try one for 6-8 weeks, then report back and be given a different one), and eventually I was told to get a grip trainer, my hand with the issue had the grip strength increase to that of the wrist without the issue and the pain and weakness was not as bad, and I was told to lift weights with a neoprene wrist support. Strengthening through workouts seems to be the way to go, unless I shell out for another private physio who might just tell me to keep doing what I am doing.
I'm just saying it might be worth getting a second opinion.
When you're on a cut, is it better to have a cheat day where you eat 500 calories in excess, or is it better to spread those 500 calories over the span of 5 days?
it's better to not have a cheat day at all. Cheat meals are allowed only if it's within your calorie limit.
I understand as much. This is a theoretical question on how the body processes calories.
I would think this would be more of a psychological issue than a thermodynamic one. If you keep cheating over 5 days do you trust yourself to not pick up a habit? Id say scratch the itch once and then get serious again would be better
how do I create my own lifting program without forgetting important parts but not overloading it with fluff?
I don't trust the ones on muscle and strength website
Define how many days you want or will go to the gym, along with how much time you can dedicate each day
Choose what focus you want: hypertrophy, strength or something else
Choose your progression methods, doesn't have to be just about the weight on the bar and doesn't have to be just one either
Include compound movements first (biasing towards your goals) and isolations later
Run it for a few weeks and see what you like, what you don't like and what seems to be working for you
thank you brotha. right now i spend about 2 hours in the gym, first 30 minutes is warm up and engaging core to help me (my spine is fucked) and the last hour and a half is lifting. is that a solid time or am I spending too much lifting?
where did you find Lyle McDonald's program? I guess i don't even know where to look for these established programs
tbqh I don't even remember where I heard it from, programs get tossed around all the time. Regardless that's one that I liked the look of and it's been great. There's someplace called liftvault that stores a lot of them and I don't think it even existed before I found the bulking routine.
Well, what are you doing, specifically? An hour and a half is on the long side. It's not necessarily bad but you might be fucking around a bit. Same with the warm-up, unless you're doing cardio I doubt you need all that stuff.
Modifying a trusted program seems good to me too. I took a 4-day Push/Pull routine from Outlift and have been using it for over half a year now.
I do the long warm up to activate my core and preserve my spine as much as i can, i also try to work on thoracic and shoulder mobility. and after that i walk on the treadmill for about 5 minutes to loosen up my lower back (as directed by my previous physical therapist)
i'll summarize my days
Monday: barbell bench, neutral incline dumbbell chest press, lateral raises, tricep extensions.
Tuesday: dumbbell rows, neutral grip lat pulldowns, resistance band pull aparts, cable lat pulldowns, zottman curls.
Wednesday: cardio/legs
Thursday: dumbbell bench press, dumbbell shoulder press, chest fly machine, incline chest machine, lateral raises, tricep pressdowns
Friday: incline dumbbell rows with kettlebell, seated rows, 1 arm lat pulldowns, face pulls, cable curls
thats what i've been messing around with pretty much for a few weeks now
What are your sets and reps like? 90 min for 4 exercises is beyond excessive.
bench press is usually 4 sets, 5-6 reps with paused and slow negatives. rest of monday is 3 sets with 8 reps except 10 reps on lat raises and extensions
neutral grip pulldowns are 4 sets of 8-10 reps, rest of exercises are 3 sets with 8 reps for db rows and 10+ reps for other exercises
i do 3 sets on everything for thursday except dumbbell bench which is 4 sets
friday is 3 sets for everything with rep ranges 6-10
Why are those days taking 90 minutes? Are you resting for like 10 minutes in-between eat set?
honestly I have no clue. bench takes long just because of changing the weights from warmup to actual working sets. i do take like a 1 min water break in between exercises just because thats how i get a majority of my water. usually take 2 mins rest in between sets
>bench takes long just because of changing the weights from warmup to actual working sets
explain your warmup process.
for bench? or my routine before i lift anything?
both
alright so: walk into the gym, lay down on the turf immediately and do 2 sets of mcgill big 3 (from SquatUniversity instragam) for core activation, 2 sets of deadbugs, 2 sets of open book stretches for my thoracic (I had major surgery), cat cow stretch, 2 sets of scapula manipulation with a foam roller (from SquatU again) and then 2 sets of shoulder warm ups with resistance bands (also from SquatU + my physical therapist), then walk on treadmill for ~5 mins to loosen up lower back and then i start lifting (i do warmup sets before working sets, maybe 1-2)
it can take anywhere between 10-30 minutes depending on how focused I am and if anybody in the gym says hi to me
oh shit forgot bench warm up. so when benching I will first start off with the bar, do about 5 normal reps, then 5 reps with slow negative and pause at bottom and then fast as possible positive movement. i'll do that 5 more times and the a few more reps normal. then I usually toss on 25lb each side and repeat that, then i'll start my working sets
YOu do 5 sets of warmups for bench? In two different styles? That's overkill my guy. All you need to do is:
>5-10 reps of just the bar
>5 reps of 50% working weight
>3 reps of 75% working weight
>2 reps fo 90% working weight
just 2 warmup sets, i basically do what you just said except an extra warmup set at like 25%
I re-read what I posted and I see the confusion I worded it poorly. here's my bench warmup
>first set: just the bar, 5 regular reps followed by slow tempo + paused reps
>second set: 25lbs each side, 5 regular reps followed by slow tempo + paused reps
>and the following sets are all working sets
Basically start with a trusted routine. I started with Lyle McDonald's generic bulking routine once I hit intermediate, then I adjusted as I went. I felt I was neglecting shoulders, so I added shoulders and abs to the routine. At this point my sessions were taking almost 2 hours and I had to skip exercises just to make it to work on time. At that point I figured out I needed another day entirely just for shoulder/core work and so on and so on.
Basically just start with something trustworthy and make adjustments based on your own needs and preferences.
stretch daily. If it's still a problem in 2 weeks consider seeing a sports doc.
What sort of rack/cage can I get away with doign squats at home? No DIY, lumber is so fucking expensive here I wouldn't save anything.
I got a grinding cracking cervical spine from football that doesn't cause pain but causes constant discomfort and tmj problems. What do?
how much faster should I expect to progress my weight by doing an actual powerlifting program? im currently doing a PHAT 5 day, i usually manage to add 1-2 more reps per week on my main lifts. my lifts are 315/430/530 calculated. i want to get even stronger in as short a time as possible
tomorrow im gonna go to a localfit class (trying to lose weight)
the issue? Is FILLED of women.
What should i expect anons? what will happen to my precious virginity??
Nothing, you'll stay a loser virgin
What brand of whey do you guys use? I just buy ON because its the most popular but wondering if there's anything just as good and cheaper.
I haven't found anything cheaper that's worth getting.
>going to a class
ngmi
i heard caffine is bad for type 2 diabetics but I would like to take at least 100-135mgs on workout days, is this going to be a problem?
Also I dont want to get addicted, if I do 3x a week is it going to be a problem? Iv been caffeine free for the better part of 28 years now but it's hard getting myself psyched up for a workout sometimes.
Cardio kills type 2
If you finish every lifting day with 40 minutes of LISS, it'll be like it never happened
liss?
Low intensity steady state
So ride a recumbent bike at medium low speed
thanks anon
Yeah, I think taking caffeine three times a week could lead to dependency.
Just lift without it. You'll be fine.
>go to gym and Sat
>try 155lb bench
>fail, only do 3 reps out of 5 each set
>tues is press day, Thursday (today) bench day again
>try 155lb again
>fail again do 4,3,2 reps out of 5
Okay what the fuck bros? I’m stuck
What do I do?
deload by 10%. if you can't even get 5 on your first set that should tell you you're lifting far too heavy.
if you need the calories you should eat whatever you can.
Is it better to have junk food for dinner or to skip dinner altogether?
I have a clearly defined gut. I can literally see how the gut has impressed itself upon my holy form. I live a sedentary lifestyle. Aside from an arduous training regimen (which I should try anyways), the best option would be diet, correct? Chicken, rice, and broccoli?
The past few days I get dizzy when standing up for a couple seconds, a lot more than usual. How worried out of 10 should I be? What could cause it?
Yesterday my hands and feet felt like they were full of blood or some shit, almost like a weird torniquet. The docs tell me I have anxiety over and over so I hesitate to go
Just clocked in a 140/90 bp measurement (and I'm not particularly worked up or anything) I usually get 130s which was already bad. Fuck it I will go bitch at the doctor again.
I get insomnia while cutting. Is there any way to prevent this?
That means you're cutting too hard
Eat a bit more and eat earlier in the day
No.
Every muscle needs 2 days to recover
I'm genuinely afraid of tearing my biceps deadlifting and I have a rest day between arms and legs
Biceps recover fast right? I can tack them on at the end of every session and not have weak arms for my bench press?
yes but I need my whole arm fully recovered and the stars to align to feel good going into my training.
A strong bicep feels good on bench press like a big cushion or spring at the bottom.
I think my arms grew more going from 90 to 100 than they did going from 60 to 90.
Should I drop deadlift if I only care about hypertrophy? I'm doing stronglifts 5x5 but i struggle with adding weight to barbell rows so i'd prefer to do those twice as much and just drop deadlifts. I've only been doing it a few months but i hear a lot of people say they wish they dropped deadlifts sooner. Is there any benefit to deadlift for hypertrophy?
do dumbbell RDL instead
Deadlifts are the only guaranteed full body pump
Lose gains if you want, we don't care
A week off is fine
Eat more and do more cardio and then start with weights you know you'll easily be able to complete the sets with. I would recommend a Weight you can do 3 sets of 8 with. Then progressively overload(add5 lbs per session). That'll give you time to recuperate and then hopefully you'll coast right into gains
Trap issues, bad form, spinal fluid not being able to flow everywhere properly
Do some crunching motions (ab work) and stretch your traps. If that's not helpful do cardio ad nauseum.
>A week off is fine
>Eat more and do more cardio and then start with weights you know you'll easily be able to complete the sets with. I would recommend a Weight you can do 3 sets of 8 with. Then progressively overload(add5 lbs per session). That'll give you time to recuperate and then hopefully you'll coast right into gains
alright thanks. i plan to do jump roping for 10 min on top of plenty of brisk walking since i already bike around 30-35 mins a day due to work commute, is that too much already or do i just need to make sure i eat enough when i do that?
so if i want to start doing SS cuz my current program fatigues me way too much and im already giga fatigued, is it reasonable to take a week off and start with SS?
and how much weight should i be using for the lifts im already familiar with? like 80% and work my way up?
How much protien and calories does this piece of chicken have?
bout tree fiddy
should've asked it before you killed and butchered it
Sweet God, can't you just weight the damn thing and look up the macros on the internet?
I don't have a scale rn.
so why am I supposed to switch up exercises? suppose I want to do delts, why can't I just do 8-10 sets of the same shit, assuming appropriate rest between each?
hey chatgpt my neck hurts after certain workouts of late
what could be the cause? what's the solution?
Going to start a stronglift 5x5 program tomorrow. Been lifting for more than a year but haven't made any progress because I don't take it seriously (went from 25kg bench to 75kg 1rm in a year, haven't benched in months)
However I've never deadlifted or squatted, any thing to know for these? Apart from needing a good form...
Illegally Download starting strength book by rippetoe and read all his form work
My critique of his work is that it's advantageous to push your hips and knees more forward during the squat but otherwiseits the most support for lifting available
You could also try his program first and see if you like it
Alright ty anon
i want to start doing SL5x5 but im already quite familiar with the lifts and want to do accessoire work. does anyone here have the pic with SL and accessoire work added? and are there spreadsheets for the program where i just enter my reps/sets and the spreadsheet tells me what to do the next session if i fail to hit target reps?
My biceps and triceps seem to literally not grow despite gaining strength. Is this likely to be a diet issue or training issue?
Bicep work is on pull days and includes
>Hammer curls 3x 8-12
>Supinated curls 3x 8 - 12
>Preacher curls 3x 8 - 12
I rotate between pull and chin ups which hit them too, and machine rows.
Tricep work is on push days and includes:
>Rope push down 3x 8 - 12
>Overhead cable extensions 3x 10 - 15
>Dips 3x 6 - 10 (weighted)
They also get hit from my normal push stuff (ohp, bench, etc)
Like I said I AM gaining strength but despite that I'm not putting on any size. I'm gaining size in other areas
ive been stuck at the same bodyweight pullup reps for weeks. its like 10, 8, 7, 5, 5. time to add weight?
Yes
You CAN increase reps slowly by using rest-pause to squeeze a few more per set but honestly doing them weighted until you get the same reps is a bit faster
What is the point of 'standard' barbells and weights? Why are they still being made?
How fast am I supposed to progress in bench press? I'm progressing way too slowly and I can't add 5 lbs a week even though I'm trying my best.
pic is my bench press progression since I started going to the gym
program/frequency? looks odd
No program, my goal is to lift 100kg (2pl8) bench press as soon as possible.
Other lifts in the table are just fluff, I'm just focusing on bench press.
I don't do squats and deadlifts because I don't care about strong legs and core and I have a serious scoliosis at 40° too.
I just want those juicy pecs tbh
You're gonna look like a One Piece character, dude. Get a real plan. My scoliosis isn't that bad I admit, but squats have eliminated pretty much all discomfort from it and I got up to 2pl8 with no issue. I'm being super careful about it and DL and going up real slowly, though.
>One Piece character,
I want to look like Brad Pitt, no bigger no smaller than that.
My advice is you talk to your doctor about doing deadlifts and squats. It may feel good, but it may also progress your scoliosis curve slowly and unnoticably over time. Depends on how bad it is really. My ortho doc advised me not to lift anything heavy with my back, and I might need surgery anyway because it seems it gets a bit worse over time anyway
Be careful
Triceps are usually the first point of failure for bench for newbies. Are you doing any accessory or isolation lifts? If not, sounds like it's time to start. Skullcrushers or similar are usually recommended for tricep/bench.
Good idea, I'll add skullcrushers and aim for 3x12.
Though my delts are much more sore than triceps, and I don't flare elbows.
i think i hurt my right ankle doing reverse lunges, should i drop them? whats a "safer" alternative? or should i drop them entirely when i already do squat/rdl and dl/front squat on both of my lower days? i thought it was recommended to do at least one uni lateral leg exercise, so i do bss and reverse lunges respectively on either lower day and finish with calf raises (cant do them either due to ankle pain rip)
however ive also started skip roping more frequently (3x a week) recently, could that have caused an injury too? im doing it for cardio conditioning since i thought its gonna be easier on my joints but i guess its not?
How bad is it that my pulling is bottlenecked by my forearms and pushing by triceps?
Been at it for two months now and reps are increasing, but I feel weaker ever week.
I ran out of pre-workout, do I just pound caffeine like some fucking normie now?
Why not, a red bull or a cheaper alternative works
Ngl I probably fell for the pre-work meme. I kinda like the way I feel like a crackhead after a heavy set.
Are there ways to make pre-work in bulk for cheap?
Is mixing protein powder with yogurt a good idea? At last this stuff is palatable.
when you guys finish your training block. do you go back into it or take a couple days, a week off?
my left hip is currently in pain whenever I squat or deadlift.
so I'm thinking of taking at least a couple days off then get back into training.
I train 4 days a week btw
if you have a pain (sharp stabbing feeling) you've got an injury. Let it rest for a week and check again. If it lasts longer than 2 weeks see a doc.
then buy one jesus christ. You can go to any best buy or target and get an acceptable food scale.
measure dry, always. Water has no calories so no point in adding it to the weight. If you make 2 portions of dry rice, just divide the cooked rice in half to equal the 2 portions.
any 4 day routines for a beginner 6 months into lifting who has just been kinda fuckin around? not ss since i dont want to do power cleans
do barbell rows if you don't want to power cleans
canditos PHUL
>canditos PHUL
doing heavy squats AND deads scares me, ngl
im usually pretty spent after either even though im not going to failure. seen those PHUL routines and thats the main reason why i havent done them. am i too much of a pussy or should i just lower the weight and progress again?
meant to say both of them on the same day
lets say i put 150g of rice in the ricecooker, 300g of water. how do you guys weigh your portions if i eat it over 2 days for example? do you just count the boiled rice with the water, so 450g in total even though surely some of the water evaporated while boiling?
anyone here got experience with the boostcamp app for tracking/selecting workouts?