>The left hand path originates from the occult.
Left hand path originates from folk religion side of Hinduism, Shaktiism, as contrasting to Brahminic practices. It is basically part of the real Tantra as opposed to the heavily memed fuggin' rituals.
Occult was coined by some israelite in early 19th century, I think
11 months ago
Anonymous
PS The term left hand path. I think it was appropriated by Evola or someone like that? Satanists are a bunch of Atlas Shrugged pseuds that buy St Peter's cross at Hot Topic, don't take anything they say seriously.
There's a stonetoss comic about people being right wing because they lift. I guess if you want to go the main stream route, right wing. If you want to be contrarian, left wing. But then you probably need to be vegan, use hrt, and not do offending exercises like deadlifts on planet fitness so it'll be a lot harder.
>left wing lifter
Greetings Gender neutral comrade, this is just a friendly reminder to check your privilege. You know, not everyone can afford nutrition and gear to get as jacked as others more privileged. Your presence in the gym is offensive to our less privileged comrades. Nogoldovich's Gym has requested that you voluntarily redistribute your gains to the curvy genderqueer humans over by the bicycles. No comrade, see this is where you are mistaken. Your gains were not earned, but stolen from the people. They put in as much work as you do, they sit on the bike for 2 hours per day, and you lift 1 hour per day. They have clearly done more labor than you. You obviously stole the gains from them.
Can I do 5x5 Stronglifts while cutting at a 1000kcal deficit and still expect to linearly progress? I’m about 20-25%bf and I am just getting back into lifting after a long time.
I think you're going to be too weak/fatigued to do it properly. But you can try I guess. When I've been on a hiatus for a while and need to regain my lifts, I usually start by doing linear progression again. I had a two year break now, started on probably half of the weight on my previous PRs, and advanced really quickly. Muscles were still there but needed to gain strength back I guess. Progressing is a lot easier and I haven't really stalled yet, but I don't think I'll reach my previous lifts with just linear progression.
Lifting on that much of a deficit is miserable but you can try. Your linear progress is probably going to have a very short run unless you're like 250lb+
am i pretty?
Ask your mom
How legit are resistant starches?
Also, anybody keeping track of dr Gundry? His diet shit seems to evolve in more interesting directions than just aping keto and minimizing animal protein. I myself can't really let go of starches for more than a year, so that guy's takes resonate.
>How legit are resistant starches?
They are a real component of dietary fibre. Claims you can cool and reheat carbohydrates over and over again to develop even more resistant starches are played up for clicks. Sorry man, they tricked me too if it makes you feel better
Hey anons, I started at 55kg (121 lbs) 6ft. Gained weight 65kg (143 lbs) in 5-6 months. Had to stop because of heart surgery. I've recovered now and want to start again.
I used to do PPL (because simplicity and no math, just add weight) but I no longer have the time. Looking for a solid beginner program that doesn't involve any machines. Have squat rack, bench, dumbbell, barbell, and plates.
Goal is to get to 75kg and stay there. Also, what is my TDEE? Desk job but I go cycling for 30mins every other day.
Please anons, WFH is ending soon.
Any LP you like the sound of. Just remember, no LP lasts forever and when you hit your plateaus it's time to think about new programming
What was the heart surgery about, out of interest?
Also, anybody keeping track of dr Gundry? His diet shit seems to evolve in more interesting directions than just aping keto and minimizing animal protein. I myself can't really let go of starches for more than a year, so that guy's takes resonate.
Hey anons, I started at 55kg (121 lbs) 6ft. Gained weight 65kg (143 lbs) in 5-6 months. Had to stop because of heart surgery. I've recovered now and want to start again.
I used to do PPL (because simplicity and no math, just add weight) but I no longer have the time. Looking for a solid beginner program that doesn't involve any machines. Have squat rack, bench, dumbbell, barbell, and plates.
Goal is to get to 75kg and stay there. Also, what is my TDEE? Desk job but I go cycling for 30mins every other day.
What bench and ohp level do I need to be around to be able to do dips? I'm a 6'4 90kg 20bf% newbie who tried to do a dip without getting close. Yes, I know about assisted dips, I'm just curious as to when people were able to do real dips.
my stats are similar to yours. not a total noob but somewhere between noob and intermediate (dyel). my bench and OHP are both trash but i can do 3x5 + 1xAMRAP dips. hardest part was getting the form down and maintaining it during exercise i.e. not wrecking my shoulders and letting triceps/chest do the work. highly recommend learning dips though, i save it for last because it gives me a killer pump
How do I decide what powerlifting program to run? I like the one I've been doing but I don't know whether I could be making better gains on a different one with faster progression or more/less volume.
Try different ones out for a couple of cycles and use the one you like best I guess. You don't need to do the same program all the time. Most likely you'll progress better if you actually do something a bit different every three months or so, because you get caught in a routine without progressing.
could've made a separate finasteride thread, but pharma israelites will try banning me.
I've experienced sides from finasteride(1mg every other day over the course of 4 months) like severe constipation, little to no erections, watery semen, bloating, slight enlargement of nipples, massive decline in my ability to concentrate & remember and melancholy.
the positive side effects were significant reduction in acne, lesser need to use the toilet, reduction in varices inspite of doing more physical activity than I'd done b4 and of course hair growth.
Should i quit or try some other frequency & dosage? I did start experiencing sides right from finasteride on day 5 or 6 when i began taking 1mg every day and decided to immediately switch the frequency as soon as I broke down crying like a woman. The majority of sides were still present but the incidence of feeling that i could faint at any anytime decreased.
What are alternatives to 'knee supported dumbbell rows'? I always feel like I was doing something wrong technically. Are there some substitute exercise? I've seen some dudes lying on belly on angled bench and doing this that way, maybe it's a good choice?
I've started to just start out with the rowing machine when I get to the gym. If I don't feel like it after 20 minutes of rowing, I just go home. But usually I get in the mood to lift afterwards.
if I were to bench hypertrophy, aka more reps with lower weight than with strength, would I be okay without a spotter? This would assume that if I fail the last rep, I'd be able to get the bar off of myself without injury
What do you do to stay fit while traveling for work? My schedule is generally tight and the only time for a proper meal is during lunch and dinner. I do snack during the day at least. In the evening, I have to choose between working out and getting good sleep, and I choose going to be early basically every time.
I'm making a small home gym. I don't have much room, so I've bought a half rack with a pull up bar, a barbell with 220lbs of plates plus another 20lbs of fractional plates. I already have adjustable dumbbells and a bench which I've been using for the last 6 months. Anything else I need that I've forgotten?
Rings can be hanged from the top bar allowing for a myriad of exercises and skills.
moron dyel here. Doing romanian deadlifts with 24kg in each hand, feeling some tightness in lower back as well as hamstrings. Is it poor form?
Is your back neutral through the entirety of the ROM? If so, you're fine.
Not lifting related, but I need some input >have a degree and steady job (teacher) >can go for an additional degree which can open new paths >degree costs quite a bit (2k-3k per year) and I have rent and a mortgage already >happy with my life and routine now, and I'm not sure if adding courses will cause more stress and unhappiness
Do I go for the degree or should I just stay content with what I have atm?
>I have rent and a mortgage already
Does that actually save you money? Unless you're living with your parents and they charge you little for rent, you should just live on your property.
If you're under 40, go for the degree. You already have a house you can use as equity if you really need to.
I think I'm too weak for barbell rows; my back keeps rounding out with just the bar alone. Any recommendations to replace it to work up towards it?
Stretch your hips and hamstrings.
Chest supported barbell row. Lying chest supported dumbbell row.
Exercise bands and a back extension bench. You can do most of the cable stuff you'd otherwise do with bands really. Otherwise stuff like chalk, straps, dips belt, lifting belt, mat for stretches, ez bar, abs wheel maybe.
Can't think of much else than a rowing machine, but that takes up a godawful amount of space.
Not lifting related, but I need some input >have a degree and steady job (teacher) >can go for an additional degree which can open new paths >degree costs quite a bit (2k-3k per year) and I have rent and a mortgage already >happy with my life and routine now, and I'm not sure if adding courses will cause more stress and unhappiness
Do I go for the degree or should I just stay content with what I have atm?
I have been abstaining from masturbation recently.
Today I was peeing and cum literally started coming out, wasn't even excited or felt anything, just cum came out mixed with pee. Is this normal?
should i stretch after and before i ran or workout
i currently dont stretch at all
what stretches should i even do that dont take 30 minutes to complete
Arms should be mostly parallel at the bottom of a bench press viewed from both the front and the side. I can't get both. Does that make sense? Pinky on the ring will look good from the front, bad from the side (like, my elbow won't just be a tiny bit in front, it's too much). Middle finger in the ring is the exact opposite (like 80 degrees from the floor instead of 90 when viewed from the front). I could probably do pinky, but I'd have to touch below the sternum to get my elbow under it from the side.
Is perfectly perpendicular from both sides something everyone could reach, or is it more of a guideline? I just feel unsure because needing to go middle finger just to be able to neatly touch on the middle of my sternum sounds weird; it's quite a wide grip. Is that even realistic anatomically speaking?
it's a guideline anon, obviously every single person is built a little differently and not everyone will be able to get it perfectly depending on their body shape and insertions.
should i stretch after and before i ran or workout
i currently dont stretch at all
what stretches should i even do that dont take 30 minutes to complete
You should stretch at least a few times a week, it can be any time of the day except before lifting, static stretches before lifting can contribute to injuries. pic related.
How do I know I stopped getting noob gains?
Because you'll stop progressing.
How can I motivate myself to go to the gym today? I have skipped it for two days and it’ll be three if I skip again.
remember why you started
https://i.imgur.com/icVRgpz.jpg
could've made a separate finasteride thread, but pharma israelites will try banning me.
I've experienced sides from finasteride(1mg every other day over the course of 4 months) like severe constipation, little to no erections, watery semen, bloating, slight enlargement of nipples, massive decline in my ability to concentrate & remember and melancholy.
the positive side effects were significant reduction in acne, lesser need to use the toilet, reduction in varices inspite of doing more physical activity than I'd done b4 and of course hair growth.
Should i quit or try some other frequency & dosage? I did start experiencing sides right from finasteride on day 5 or 6 when i began taking 1mg every day and decided to immediately switch the frequency as soon as I broke down crying like a woman. The majority of sides were still present but the incidence of feeling that i could faint at any anytime decreased.
that shit does not sound like it's worth the hair tradeoff. I'd talk to your doc.
I guess that I understand that it's a guideline, but usually guidelines don't have massive exceptions. The fact that I need to grip that wide to get a bench press that works (not in a "it's best" way, but just "not shit") kinda threw me off. Especially because it's so close to the max allowed competition width. I assumed that basically everyone would be able to make pinky on ring work and have parallel arms without the bar almost touching their belly. If not, then it's fine.
>that shit does not sound like it's worth the hair tradeoff. I'd talk to your doc.
how common are symptoms like constipation and what triggers it?
Also, About the acne, I've had a sudden burst of it just last week and decided to call it quits 3 days ago. Could it due to constipation? The pleasure of pooping loads of shit today morning was just too damn relaxing bro.
What's the deal with new korean drug that only blocks scalp dht?
I bought a cheapo connected watch with HR monitoring. I'd like to build a base cardio with LISS.
Does anybody know of an Android app that would send me notifications if I go above target heart rate? The few ones I tried ask for heart rate variability measurements and my watch doesn't do those.
My right knee been tweaking a little bit for almost 1 week now, but pain has been decreased significantly recently.
Should I do hack or bulgarian split squats today? which one is safer for knees?
Personally I like eggs with sautéed spinach and some yogurt. I don’t have to do much prep and it uses the same dishes. Wouldn’t be that much more effort to add sliced mushrooms and garlic cloves
I always like 2-3 eggs, 2 slices of bacon, and an english muffin or some kind of bread so I can make a little open faced sandwich with some hot sauce or sriracha.
am noob, 20-25% bf
I keep reading "bulk until you reach about 15% body fat, and then start cutting until you're down to 8-10%". Is this for actual bodybuilders or am i supposed to slim down to that before i even start bulking? I'm already DYEL as it is
lmao 8-10% is extremely hard to maintain for most people, unless you're just a hungry skeleton i guess. It is strongly recommended to not bulk above like 22-24% as at that point you're just accumulating a lot of excess fat that hides muscles.
am noob, 20-25% bf
I keep reading "bulk until you reach about 15% body fat, and then start cutting until you're down to 8-10%". Is this for actual bodybuilders or am i supposed to slim down to that before i even start bulking? I'm already DYEL as it is
I am 6’2 220. I did sl for 5 months. I can squat 315 high bar, deadlift 315, Ohp 135. Bench and dips both hurt my shoulder. What is a good program for me?
>Bench and dips both hurt my shoulder.
Just jump over to a program for hypertrophy where you only lift heavy on occasion. I'd probably do something like Upper/Lower or 5/3/1, you've probably maxed your noobie gains so a submaximal lifting program like 5/3/1 would probably fit you.
am noob, 20-25% bf
I keep reading "bulk until you reach about 15% body fat, and then start cutting until you're down to 8-10%". Is this for actual bodybuilders or am i supposed to slim down to that before i even start bulking? I'm already DYEL as it is
I'd build a bit of muscles before I'd go on a cut because it sucks cutting down to nothing, you'll lose muscles when you cut and might get some issues on the way. I'd probably just do a recomp and eat at maintenance, staying at the same weight every week, losing fat, gaining muscle. This is possible if you're overweight and a noob, but it's pretty hard otherwise.
Most people here are going to tell you to cut first, but that's bad advice because of the issues you'll get from having no muscles like pain and form issue.
Sounds like you need to fap with the other hand and learn to rehab your shoulders
https://i.imgur.com/HyfTNH8.png
Been lifting 4 months, last 2 following this plan which is modified PHAT to something I enjoy more.
I'm sick of leg days, feels like I'm training them every day even though it's only twice a week.
How would you modify this? I'm thinking about doing only a few leg exercises on Wednesdays and replacing them with ab workouts, forearm extensions, neck exercises, random stuff I can't fit in elsewhere time-wise. On weekdays I do 90 mins and 120mins on the weekend.
Anything else you guys suggest?
>175cm 107kg fatty
On leg days just strip it to squats, deads, hip thrusts and ab work
You can do as much volume as you need and then cardio after will help you recover
I would probably just run canditos PHUL which is a superior program and will give you more recovery time
Can someone help me figure out the right amount to eat for a small bulk? 6'3" 181 lifting six days a week for ~45 minutes a day. Seems like it should be somewhere around 2700 to 2900.
You have to track what you eat and your weight for at least a week
No one can just tell you your tdee
do cold showers help with loose skin? I feel like shit after them id hate to be wasting my time.
If anything I would guess they would hurt them as you need maximum blood flow.
Cold showers are good for test, but short hot showers don't negatively affect your test so it doesn't fricking matter
Start supping yohimbe every day and do cardio as often as you can. Also, moisturize the frick out of the loose parts
Been lifting 4 months, last 2 following this plan which is modified PHAT to something I enjoy more.
I'm sick of leg days, feels like I'm training them every day even though it's only twice a week.
How would you modify this? I'm thinking about doing only a few leg exercises on Wednesdays and replacing them with ab workouts, forearm extensions, neck exercises, random stuff I can't fit in elsewhere time-wise. On weekdays I do 90 mins and 120mins on the weekend.
I'd just work on legs less. If you have them so much, I'd probably just do squats and deadlifts once a week, and just throw in some calf raises as supersets wherever. You legs are going to grow regardless, they need so little simulation in comparison to the rest of your body to grow.
I'm looking for some basic exercises and routines I can do at home for the sake of my health. There aren't any gyms within a reasonable distance of me (under 30 minutes out of my way) except for a Planet Fitness and I don't have much money or space for equipment. What I have is a freestanding pullup bar and dumbbells from 5-25lbs that I got free.
Getting really big isn't my goal, so I'm not concerned with optimized and perfected routines; I just want to lose 15lbs, gain some muscle, and be overall healthier. Any advice is greatly appreciated.
Do a full body work out with split squats or lunges, floor press and overhead press, stiff one-legged deadlifts, one-sided rows, chins/pull ups and some sort of abs exercise like hanging leg raises. You should probably aim for like 3 sets of 8-12 reps, where you usually use double progression (increase reps from 8 one session, to 10 next session, then 12, then the next session increase weight and start from 8 reps again).
Planet Fitness is probably fine for your goal and is almost free, and there you'll have access to cardio equipment, heavier dumbbells and benches, and a smith machine if you want to start lifting heavy (they don't have barbells afaik). I don't really think that planet fitness would be that bad for your goals, I know that it's mostly shunned here and other places, but for untrained people just wanting to get into shape it's probably enough and really cheap.
So I've sustained a facebook conversation with a girl from work outside of our shifts that's gone on for about a month now, like a continuation of work banter, sometimes her sending a photo to me of something relevant to our conversations/humour, implying she'll visit me at my new workplace cause I won't be so easily rid of her yet, etc. That tend to be a sign of mutual interest? Does that constitute us as "chatting"?
Has anything worked for you IST? T he off the shelf Selenium B shampoo isn’t doing it for me. And ever since the winter my dandruff has gotten awful. You help greatly appreciated.
I trade off my ketozoic or whatever the frick it's called (nizoral) with some alternative dandruff shampoo (head and shoulders with medicinal dose). I do them twice a week, usually alternating. That seems to keep my dandruff at bay. I also only shampoo every other day, condition every day.
Can someone help me figure out the right amount to eat for a small bulk? 6'3" 181 lifting six days a week for ~45 minutes a day. Seems like it should be somewhere around 2700 to 2900.
does anyone know if scar tissue is more susceptable to tearing vs regular tissue? I keep trying to up my bench and these old scars on my chest keep getting super fricking sore and I cant tell if its the musculature just beneath or if Im overexerting and close to reopening them
fat consumption has nothing to do with it. reducing body fat will help you sweat less, which might make the appearance of greasiness also less. but usually greasy skin is a thing on its own and you gotta find a facial cleanser that works for your skin.
So I've sustained a facebook conversation with a girl from work outside of our shifts that's gone on for about a month now, like a continuation of work banter, sometimes her sending a photo to me of something relevant to our conversations/humour, implying she'll visit me at my new workplace cause I won't be so easily rid of her yet, etc. That tend to be a sign of mutual interest? Does that constitute us as "chatting"?
a conversation is a conversation. you trying to fugg this girl? this is a good sign but you need to make an effort to see her outside of work
I'm looking for some basic exercises and routines I can do at home for the sake of my health. There aren't any gyms within a reasonable distance of me (under 30 minutes out of my way) except for a Planet Fitness and I don't have much money or space for equipment. What I have is a freestanding pullup bar and dumbbells from 5-25lbs that I got free.
Getting really big isn't my goal, so I'm not concerned with optimized and perfected routines; I just want to lose 15lbs, gain some muscle, and be overall healthier. Any advice is greatly appreciated.
planet fitness is better than no gym. you'll quickly grow tired and bored of home workouts with just a pullup bar and dumbbells. >lose 15lbs >gain some muscle >overall healthier
lift and eat at a slight deficit for 3 months and come back
My goal is to train as many muscle groups as possible. What are some safe and effective lifts/calisthenics/whatever to train muscles that would otherwise remain untrained by conventional compound lifts?
>I do scapular pushups to directly train the serratus. >Facepulls for rear delts. >Vibram toeshoe rucking for lower leg gains. >Reverse curls for forearms.
What else could I add? I want to train even the most invisible, obscure muscle. inb4 kegels.
Obliques aren't really hit by the compound lifts and you have to hit them directly. I do side bends on the hyperextension bench, but you can do side planks, side bends with a dumbbell or cable, suitcase walks. Otherwise calf raises obviously for calves, lateral raises for middle delts, neck exercises, side steps for gluteus medius are some of the ones I currently do.
You can train the lower traps by lifting yourself on a dip station keeping your arms straight up
So drop to a hanging shrug, lift yourself up
This is low-key moronic tho because hormone activation is wayyyyyy more important than isolating secondary muscles. When you do too much volume, your body pumps prolactin and cortisol which reks test output
Test output is really the main factor in how good of a physique you have
once I get my goal body/weight, I'm thinking of just doing a 2-day/week thing where I go in, do like bench, lat pulldown/rows, squats, and that'd be it. Just a compound to hit the major muscles like 3x8 or whatev and be done in like 30 minutes, maybe throw in lateral raise for shoulders. Is that the generic end-stage workout everyone else does?
I switched to powerlifting stuff
I'll likely never be Bradley Martyn tier again as I'm now a dad and running a business*and* working part time elsewhere on top of that
If this current project pays off tho I might yeet it this winter
how can i turn this 5 day arnold split (ive already dropped 1 leg day) into a 4 day split?
where and when should I be doing some ab work? id like to hit them atleast 2x a week, also where to put some shrugs?
Throw two of them together for a upper body workout and just pick the ones you think are most important. Like dumbell incline bench press, cable row, db curls, and skullcrushers or something like that. And just do more exercises if you feel like it that day, like pull down, lat raises, face pulls, after how important they are for you.
Change to LISS cardio the days before leg days
You should be doing cardio after lifting so it shouldn't matter
>Also, your body maximizes protein absorption under 50g/meal
is this real life. so if i ate a 12-16oz ribeye then it's just wasted?
>I would recommend creatine X3 (six star) as an intraworkout if you're cutting to single digits tho
I normally take the bcaas / glutamine in my water bottle intraworkout for situations i described. somedays im just fricking moving, workout, training all day. lift in the morning, few miles of walking while carrying a heavy backpack, then sparring after in the evening.
I struggle gaining weight and sometimes i feel like i benefit from my gatorade/bcaa/glutamine mix during my sparring sessions
You'll have better chance of absorbing steak than powder but protein farts mean you aren't digesting the protein properly
>Also, your body maximizes protein absorption under 50g/meal
is this real life. so if i ate a 12-16oz ribeye then it's just wasted?
>I would recommend creatine X3 (six star) as an intraworkout if you're cutting to single digits tho
I normally take the bcaas / glutamine in my water bottle intraworkout for situations i described. somedays im just fricking moving, workout, training all day. lift in the morning, few miles of walking while carrying a heavy backpack, then sparring after in the evening.
I struggle gaining weight and sometimes i feel like i benefit from my gatorade/bcaa/glutamine mix during my sparring sessions
You aren't gonna gain weight without eating real food
If your lifts aren't increasing, you aren't eating enough
Yes I eat plenty of real food. Im just wondering if bcaas/glutamine is useful or completely useless for intraworkout or early morning after a rough previous day.
Disregarding cost.
If I am a fat 220lbs, can I set my nutrition targets to fit the maintenance of my goal weight (200lbs) and simultaneously gain a lot of strength/muscle mass whilst losing fat? I love the progression of strength training, but I am overweight. To my knowledge, I would be able to build lean muscle mass during strength training even while at a caloric deficit, starting from being fat.
Am I better off on focusing on one thing at a time? I am quite patient, however I would like to do the smartest and most efficient route to meeting my goals. Not interested in torturing myself to achieve these as I want the change to be a lifestyle.
>can I set my nutrition targets to fit the maintenance of my goal weight (200lbs)
Just set your calories to a deficit of what your TDEE currently is >simultaneously gain a lot of strength/muscle mass whilst losing fat?
Not how it works. You'll get decent noob gains while your muscles adapt to lifting, but you won't see significant size gains >Am I better off on focusing on one thing at a time?
Yes. Cut first, then build off the foundation you'll have >Not interested in torturing myself
Then don't be dumb with everything. Find a routine you like, eat at a comfortable deficit (shoot for -500 at first), understand that it's going to take 2+ months to diet down to your goal weight
Are BCAAs / Glutamine useless?
Let's ignore the cost value, say you got them for FREE
And let's say your diet is very in check. you get grass fed beef, Lamb, Fish, Eggs , enough calories fruits veggies etc
If you had a really tough workout, like you did a frickton of squats and deadlifts and bench on the same day for whatever reason. heavy high volume. Then your car broke and you had to run 10 miles home, on the way a church broke down and you had to lift the roofs over and over to save children. Then you kept going home and a 90lb pitbull attacked you and you killed it after a long battle. Once you got home your gf and her best friend wanted to sex u and u had amazing sex all night long. lots of lifting and throwing them and cardio. You eat a few steaks and potatoes and go to sleep.
Next morning you wake up, before your meal of eggs and streak and onions
You drink a nice big scoop of protein +BCAA + Glutamine
Would there be absolutely no benefit at all? It does literally nothing?
Glutamine supposedly increases atp uptake without the creatine swelling but the creatine swelling actually helps reduce the risk of injury so I would just do creatine instead of glutamine
If you're deep in a cut and feel like you're going to die if you don't eat something, bcaas are a cool bandaid and can even help complete incomplete proteins but the older I get, bcaas make me get muscle knots so fricking bad while sleeping I've had to stop taking them
I would recommend creatine X3 (six star) as an intraworkout if you're cutting to single digits tho
Also, your body maximizes protein absorption under 50g/meal
If you're a giant like me, that number can be higher but more meals will always yield better results for natties
>Also, your body maximizes protein absorption under 50g/meal
is this real life. so if i ate a 12-16oz ribeye then it's just wasted?
>I would recommend creatine X3 (six star) as an intraworkout if you're cutting to single digits tho
I normally take the bcaas / glutamine in my water bottle intraworkout for situations i described. somedays im just fricking moving, workout, training all day. lift in the morning, few miles of walking while carrying a heavy backpack, then sparring after in the evening.
I struggle gaining weight and sometimes i feel like i benefit from my gatorade/bcaa/glutamine mix during my sparring sessions
Women are fricking moronic and have no concept of dick size
When they're more turned on, they think your dick is bigger, when they aren't aroused, they think your dick is smaller
I have 7.5 inches and I've had girls try to tell me it must be 9" because some other guy lied to them about his (actually) 6" tugboat
My 7.5" dick will make women literally yelp in pain if we're in certain positions
Get the girl turned on, eat her out to where she's almost cumming AND THEN put it in. She'll think you're a fricking god
When people say that under-eating triggers muscle loss, are they referring specifically to the assumed loss of protein intake or are the other lost macros important for muscle as well? If I ate at a calorie deficit but still ate enough protein, wouldn’t I just lose fat but keep my muscle?
Theoretically yes but most people here eat way too much protein and that drives test down so when they cut, their testosterone plummets so their body doesn't gaf if it burns muscle for energy
You need adequate test production to maintain muscle through a cut. This means you need low prolactin, low cortisol, low insulin, controlled physical stress that your body can recover from, fat to build the testosterone and carbs to make androgens to signal testosterone production
So if you eat 0.8g of protein for every pound of LEAN mass you have and you never cut more than a few hundred calories at a time, you should be able to maintain your muscle through your cut.
But it's more complex than that as hormone output is also dependent on your past diet and activity levels, stress outside of what ecan control, your mindset about things, relationships, sex, trauma and more.
Decided to Change my routine from 3 day full body(with more focus on one muscle group each day) to 3 day ppl. I know, it doesn't sound optimal to train 1 muscle group only once per week but i think it will work for me as i have a hard time recovering and usually need at least 4 days for big muscles. My noob gains plauted after 5 months so i needed to change something.
The things you need to change are your diet and cardio regimen
If you still need 4 days eating 1000more calories everyday and doing 20-40 minutes of LISS cardio after each session, you are simply doing too much volume
You should be able to do the same lifts every 3 days and improve. If you can't, you're fricking up
Been thinking about the monke protein anon and was wondering if there would actually be any downsides to buying those buscuits.
Everything's so damn expensive in leafland and I thought it could be a good suppliment of protein
Get more sunlight especially early in the morning
Have a stretching routine
Cardio
Been thinking about the monke protein anon and was wondering if there would actually be any downsides to buying those buscuits.
Everything's so damn expensive in leafland and I thought it could be a good suppliment of protein
Buy the bear biscuits instead. Gorilla food is just soi chunks. Bear food is meat based and no grains or soi
When I finish doing my normal sets I like to drop the weight down by about a third and do another set but real slow this time. Like bench, I take like 5 seconds coming down, then up again, 5 seconds down real slow, and just go as long as I can like this. Is this stupid or gay?
>on a cut >family came over this weekend >overate a bit
What do now? Do I go on a harder cut for the next few days then back to my normal cut? Or do I just stay on the normal cut?
Okay so I'm trying my hand at standardizing the progression for my upper body lifts so that they aren't all over the place anymore and so far I've come up with this
For week 1 the main compound is 3x10-12 @60%, and the compound accessory on that day is at 2x12 (eg bench 3x10-12, incline bench is 2x12)
For week 2 the compound is 4x6-8 @75% and the accessory is 3x8-10
For week 3, the compound is 3x5+ @ 85% and the accessory is 4x10
On week 4 increase 5lbs and repeat.
and since I like supersetting pulling and pushing I also made exceptions for callisthenic accessory movements like dips and pullups where I swap the volume and intensity between those depending on intensity of the pressing movement for that day. So in example say I'm doing a day where my press accessory is bodyweight dips at 4 sets to failure, my pullups would be two sets of 5 to 8 weighted. And the opposite applies, if doing weighted dips at 2x5-8, I'd do 4 sets of bodyweight pullups to failure.
I thought this method would be a good template for regulating fatigue while still also having a good base to track progression. Thoughts?
coldmaxx
cold showers
bedroom windows open year round (don't have to by fully open wide but let outside air come in)
sleep under 2 thin blankets rather than one thicker one
wear fewer clothes even in winter, maybe have your jacket open (unless it's freezing too much of course)
>It's going to depend on the app to send the notification
Yes, I want the app to use the watch as an external sensor, do the logic and send notifications.
just bought 2 adjustable dumbells, I can't barely do 10 reps yet the sheet asks for 12-15 reps/set. do I force myself, stopping in case of failure or just lower the weight for now.
If you want to keep to the program, you have to reduce the weight. In general when it says 12-15 reps you're supposed to use double progression, i.e. both use weight and reps to progress. So in essence to 12 reps day 1, 14 reps day 2, 15 reps day 3 and as many reps as possible on the last set, then increase weight and start at 12 again. If you force yourself you're just going to get bad form, for some lifts cheating is fine like for curls and rows, but you'd probably be better off doing it properly.
>Bar starts slipping out of my hand during DL
How do I combat this? I already pull mixed and the bar slips out on the side that's pulling overhand. Should I lower the weight and, pull conventional and accept that it's gonna take longer?
In general grip shouldn't be the limiting factor of your deadlifts, and you should use straps if you're unable to lift without grip issues.
Having said that, you can get a long way with chalk and hook grip. You can also do mixed grip, but there's a danger of biceps tear. If you want to train grip, doing deadhangs at the end of your workout session is an easy way to help. Just hang from preferably a fat bar for as long as you can three times. Works wonders.
Picrel
But real answer improve forearms and grip strength, use chalk, or get straps
>Hook grip
I remember trying this some time ago but couldn't get my thumb far enough around the bar. Maybe there's something I'm missing? >Dead hangs
Gonna give that a try then. Farmer carry has done next to nothing so faralthough it got me good forearms. Thanks!
Since I started lifting and stopped being obese I've started having a hard time getting regular size condoms over the helmet (and having the shaft feel strangled for ages after).
Does lifting/lower bf% increase girth? Or, am I just getting a proper hard on from higher quality women?
How do I eat 4000cal a day without losing my mind?
Is adding butter, olive/coconut oil to meals good idea to boost calories?
Give me some meal ideas that don't need much time to prep.
As long as your diet is fine otherwise, drink your calories. Whole milk or even an occasional (!) cheeky soda go a long way. It's how most people get fat anyway.
But yeah, butter/coconut oil are also options.
Hurt ligament wrist 7 days ago with wrong move with biceps. Didn’t train til 2 days ago and did chest yesterday and now wrist hurts somewhat again. Should I not exercise til it’s better? I keel it constantly, it doesn’t really hurt hurt but I feel it.
My female friend is obese, could lose like 20kg to look ok. She asked me for help cuz im lifting, but she cant squat 20kg (bar), can barely deadlift 0,5 plate etc.
She wants to go to the gym but imho she just needs to do cardio and eat less. Should I just tell her to eat less and move more or should she go to the gym? Seems like a waste of time and money tbh
If they want to go to the gym and they actually go then it's no waste. >she cant squat 20kg (bar), can barely deadlift 0,5 plate etc
PTs deal with this a lot when an obese client signs up. You just modify the exercises to start since they're already at a handicap.
For your examples, get them to squat bodyweight; use a broomhandle instead of a bar to train the form and/or work up to the weight of the bar by having them just hold a smaller plate/dumbbell/whatever. Rack pull the deadlifts/have them do Romanian deadlifts, and each time they're ready to progress just get them to go further down until they're strong enough to get it off the floor. If your gym has a 10 or 15 kilo bar that's perfect
>on a cut >family came over this weekend >overate a bit
What do now? Do I go on a harder cut for the next few days then back to my normal cut? Or do I just stay on the normal cut?
bump
What's "a bit"? Normally you just soldier on with whatever you were at before the speedbump
rather than try and make up the difference.
make her do squats with kettlebells until she can use the bar maybe? women doing squats and dl makes them look great, so you could try and motivate her with that
I would tell her not to bother thinking about exercise until she finds a diet that she can adhere to.
Doing both can lead to even quicker burnout as soon as the initial motivation burst is gone.
Low test and doc gave me hcg as a last resort before trt.
Almost a month in 2000 iu hcg, i gained 15 lbs. Is this normal or should I be worried? (Started at 180 lbs, 5’11 if that matters)
30male
Used to lift a shit ton and sports very fit
Covid closed gyms havent trained in over two years lost a ton of fitness strength and lost muscle mass
Went back to naturally dyel skinny with abs and lean lost like 15lbs of muscle (was always 10-13%)
Been lifting for a month again and last two days i went really fricking hard two days in a row even tho i felt beat after first day. Second day had a massive exertion headache , light headed , headache a little dizzy i had to sit down halfway cause i wanted to vomit and got chills. After resting a bit i finished my workout lol but today i feel pretty ass, headache if i push too hard to poop or anything like that. Slept a ton very sore all over.
How to fix? I didn’t pop some shit in my head right? Sucks not being 22 anymore
Been back up +10lbs almost tho
just buy mixed salt (NaCl + KCl) and add a little bit to your water
even when you're not fasting, 'boosting' your water with some electrolytes will make you feel better
Is there any advantage of BB lifts over DB lifts, except for being able to lift more?
If I got that correctly, DB squats are great in avoiding asymmetries while also avoiding isolated movements even a tad bit more. Wouldn't that mean that, apart from squats and DLs, everyone should avoid lifting with BBs?
All the negative shit people say about barbell lifting is just plain false
How tf are you supposed to truly stay even if you don't have a point of reference between the 2 sides of your body?
In my opinion, no one with any type of asymmetry should ever touch a dumbbell at all as it will just exacerbate the unevenness
Lifting more increases your body's ability to adapt (higher test)
Bro science about muscle activation and db range of motion is completely moot when you start talking about hormone output
Increasing your test through bb lifting heavy at volume>>>>>>>>>>>>>>>any perceived benefits you might get from dbs
I'm new to IST and I need dumbbells for a home workout. Any reccomendations for a dumbbell set which will last me for life? Alternatively, what sort of weights would I need for dumbbells to last a long time? Sorry for my bad england.
I just use those cheap star lock 25 mm adjustable dumbbells set and add cheap weights bought on sale. You can even get a barbell that can use the weights, but they can't handle much more than 150 kg, so they're sort of limited. The quality is subpar and it's a pain when you have to tighten them after every set, but they're really cheap and do the job. When I started out, I bought two adjustable dumbbell sets like this for like $20 each and I could combine the weights to make a heavy one at about 25 kg, which kept me going for a long time.
What do I replace squats and bench press with if I can't get a rack/bench? (Extremely remote area.) Will floor press do the trick (I can get dumbbells)? What about lower body?
You can clean the barbell for front squats and overhead presses. Otherwise floor presses are fine, though building up some DIY stuff to raise youself a little bit from the ground shouldn't be that hard.
ran out of money. Running out of protein sources. I have like a week of maybe 100grams a day with most of it being peas, lentils and oats.
No more eggs, no more milk, less than a kilo of meat in my fridge.
Should I take the week off from lifting? Trying to keep my little noob gains for the next two weeks. How would you do it anon?
I'm already paying debts (last time I'm getting indebted if I can avoid it.) and I currently get payed by commission, which I have failed to make for the past two weeks.
Yeah I have a card, I'm considering using it but I've done this in the past and I fricking hate it I don't want to use credit cards anymore. I'm out of money exactly because I'm paying card debts.
180lbs, 5'7". Have been lifting at a small deficit for the past 5 months and eating at around 130 grams of protein a day. my goal weight was over 150lbs although I don't focus on the number anymore. I'm already under 20% fat as best as I can tell from online sources, taking measures of my body and such, my current long term goal is 15% body fat.
I'm proficient at fasting from back then when I had a lot more weight to lose and wasn't lifting.
I'll try to reach 100grams of protein a day even if its shittier sources and do a 24hs fast this next weekend.
I need to fricking make commission like my life depends on it too.
And I'll keep lifting but lighter for the time being maybe?
I'm already paying debts (last time I'm getting indebted if I can avoid it.) and I currently get payed by commission, which I have failed to make for the past two weeks.
Yeah I have a card, I'm considering using it but I've done this in the past and I fricking hate it I don't want to use credit cards anymore. I'm out of money exactly because I'm paying card debts.
180lbs, 5'7". Have been lifting at a small deficit for the past 5 months and eating at around 130 grams of protein a day. my goal weight was over 150lbs although I don't focus on the number anymore. I'm already under 20% fat as best as I can tell from online sources, taking measures of my body and such, my current long term goal is 15% body fat.
I'm proficient at fasting from back then when I had a lot more weight to lose and wasn't lifting.
I'll try to reach 100grams of protein a day even if its shittier sources and do a 24hs fast this next weekend.
I need to fricking make commission like my life depends on it too.
And I'll keep lifting but lighter for the time being maybe?
Update, I trained even harder. I'm selling some of my shit this week. Also cutting other expenses.
What is wrong with fasting the weekends? I am 66.5kg and 8.5% (99% accuracy smart watch) body fat, but still I have to much fat on my stomach. I don't have visible abs as a consequence 🙁
You look like shit because you don't have enough lean mass
Fasting makes it almost impossible to gain lean mass
Also watches don't know shit
50:1 odds you're over 12% if you don't have abs
Listen to me very carefully:
Your watch's bf estimation is one of the most inaccurate bf estimates you can get
You just fricking aren't 8.5% bf
Order some calipers and be brutal about using them. That'll be 3x closer to your real bf than your stupid little watch
Only 99% accurate way to measure bf is a dexa scan
https://www.gsmarena.com/study_determines_the_accuracy_of_the_galaxy_watch4_body_composition_measurements-news-56530.php >The readings from a Galaxy Watch4 were compared against clinical measurements performed using dual-energy X-ray absorptiometry (DXA) scan and duplicate laboratory-grade octapolar bioelectrical impedance analysis.
97-98% accuracy, I am 8.5% body fat. Still no abs... only this weekend did I start fasting. Before that I just ate a lot and lifted weights. All my muscles grew largers and my reps increased. My abs got more volume, but didn't increase in actual size.
Any striations buddy? Do your muscles have lines on them? Can you see the 3 distinct heads of the shoulder?
The last time I dieted down to 8%, I could see some striations in the muscle and I could see each head of the shoulder. Everything was lean except maybe my glutes.
Don’t trust your watch blindly. Do what the other person said and get some calipers, or do a skin pinch test.
I don't really understand how TDEE works. So I lift three times a week, which calculators say means I should have ~2500 TDEE, but wouldn't I just expend that much on the days I actually lift, and not every day?
You have that correct, but also understand that the exercise calorie estimates are VERY generous and usually inaccurate when it comes to calories burned. Just use the sedentary value and adjust based off your intake and weigh-ins.
Not really, but you should consider running a four day program like Upper/Lower or 5/3/1 instead since it'll be more efficient. You'll work out your muscle groups the 1.5 times a week like that.
pretty much your entire upper body, sans maybe core
https://i.imgur.com/aemmRjS.jpg
Can I use archery to help with ISTness? I'm working my way up to 1/2/3/4 now so this would be supplemental. I only really know that a bow's draw is listed in pounds. Does this translate into any actual workout? Did old timey archers practice just by firing the bow or whatever?
archery itself is not IST. lots of fatties and twinks that are good with bows. now if you try to larp and be like legolas we can talk about it. but seriously, bow draw is partially functional (shoots bow faster) but is also kind of an ego thing. if anything, your drawing arm will get bigger and create imbalances
Does hand position/the angle of the dumbbells matter when doing shrugs?
probably not
I want to get elastic bands to add to my home gym for accessory work like lat raises, tricep extensions, abd rear delt flys
what resistances should I get if I'm .8/1.5/2.5/3?
just get a variety, pick 3 or 4. you'll find a use for all of them
Can I use archery to help with ISTness? I'm working my way up to 1/2/3/4 now so this would be supplemental. I only really know that a bow's draw is listed in pounds. Does this translate into any actual workout? Did old timey archers practice just by firing the bow or whatever?
Yes. Unless you're some reddit tier weirdo who wears leather to try to larp as legolas. Get a proper compound bow(around 62 pounds draw weight is all you need) and watch some John Dudley or Cameron Hanes. 3rd archery shoots are awesome ways to go get some hiking in as well as train your mind. Bonus that it is practice for hunting though there are tons of people who shoot archery and don't hunt if you're not into that.
pretty much your entire upper body, sans maybe core
[...]
archery itself is not IST. lots of fatties and twinks that are good with bows. now if you try to larp and be like legolas we can talk about it. but seriously, bow draw is partially functional (shoots bow faster) but is also kind of an ego thing. if anything, your drawing arm will get bigger and create imbalances
[...]
probably not
[...]
just get a variety, pick 3 or 4. you'll find a use for all of them
You don't use your arms to draw a bow. You also should never try to draw a bow faster or slower. Archery trains balance a lot in this way.
I want to get elastic bands to add to my home gym for accessory work like lat raises, tricep extensions, abd rear delt flys
what resistances should I get if I'm .8/1.5/2.5/3?
>SS or SL
I ran them, hit the wall, ran 531, hit intermediate numbers. I use SS style progression for new compound lifts I'm learning the technique on.
I guess I was asking if the method I described was good for someone moving on to linear periodization >reasonable rep range
I know that for the compounds lower reps are better for strength which is why there's a 4x6-8 and a 3x5+. I have the first 3x10 day to get as much volume as possible at the beginning of the 3 week cycle
33 y/o chud on week 2 of 5x5. My only problem is a strong pain in my right shoulder from (high bar) squatting. Seems my muscles are too tight to reach a comfy position. It gets a little bit better by really squeezing the shoulderblades but not much. Pain persists for a day.
I found some back and shoulder stretches (e.g. shoulder dislocations) and have two rest days now. Should i continue squatting after that? Or will i just keep getting hurt this way? Maybe try higher bar?
First time with PED
Am I gonna frick up my body? Is this a good way to start? >pic related just bought > I live in the middle of nowhere so I cannot buy the real shit.
Is 6lb dumbbell enough? How often? just do it constantly? just do curl? its basically just lifting and moving arm, I cant really frick it up with how weak I am, right? any kind of movement will be improvement as far as I see, right? I basically lost 130lb by just sitting in bed wasting away and my right arm is in constant pain if I try moving it at all.
11 months ago
Anonymous
Find the base weight for your right arm, and base amount of reps.
Let's say your right arm can only do 10lbs and 10 reps as a base standard and your left arm can only do 5lbs and 10 reps as a base standard.
You keep working out your left arm till it can do the 10lbx10rep work out.
Is 6lbs Enough? Idk
I don't know your minimum strength
11 months ago
Anonymous
Shit advise.
11 months ago
Anonymous
Then give some better advice butthole
Is 6lb dumbbell enough? How often? Just do it constantly? just do curl? its basically just lifting and moving arm, I cant really frick it up with how weak I am, right? any kind of movement will be improvement as far as I see, right? I basically lost 130lb by just sitting in bed wasting away and my right arm is in constant pain if I try moving it at all.
Simply being physical and existing you will gain muscle
11 months ago
Anonymous
Buy a barbell and only do barbell curls and keep everything even
not smoking weed because it fricks with your REM cycles
making it as dark and quiet as possible
having a dedicated bedroom for sleeping
taking a cold shower before
not getting stressed out over stupid shit in your head when trying to go to bed
not taking caffeine before the afternoon and letting all the adenosine clear up after waking up before taking caffeine
putting a pillow or something inbetween your legs if you sleep on your side
using f.lux if you want to buy into the blue light meme
get home every day by 8 PM at the latest. don't smoke, but occasionally drink. be in bed by 11 PM, and make sure to get eight hours of sleep, no matter what. After having a glass of warm milk and doing about twenty minutes of stretches before going to bed, you'll have no problems sleeping until morning.
Everyone seems to forget the biggest one. Go to bed at the same time every night no matter how tired you 'feel.' That's what fricks the majority of people up, they stay up and just to go bed whenever they feel like it.
Most of the same stretches. Just try it out, you might get onto something. I wish I started stretching and doing mobility work earlier before I started having issues with it.
Is holding flat-footed squats for over five minutes (just staying in the same position for five minutes) a good stretch for lower back and ankle mobility, or is it just a meme? I read that it helps for lower back pain, knee pain, doesn't seem like there's and end to what it can do.
I feel a good stretch in my lower back when doing it so I think I'm going to test it out, but I've never heard about it before and now it's suddenly the next big thing or something.
Werid question but I'd figured I'd ask.
Yesterday was Father's day, I ate multiple servings of lazagna and garlic bread as well as a bunch of wine, jack and cokes, and key lime pie. I woke up today with really bad heart burn and I've noticed I'm getting more and more easily after going 1 meal a day and low carb. I'm confused if the heartburn is coming from the alcohol or the carbs, After I woke up with a hang over and stumbled to the bathroom I took 2 shits within an hour of each other, the first one was fine but the second one was acidic as frick and stung my butthole and basically ruined my day, its still stinging hours after shitting.
So wit that, what is causing it? The carbs? The Alcohol?
That wasn't carbs' fault, that was a ton of fat and booze. Greasy food is what causes heartburn and it's a lot worse when you combine it with booze, and it's especially worse when it's the only food your stomach is running on for the day. It's a miracle you didn't chuck it back up.
I have resolved to quit edging to yoga-pants prostitutes on reddit and instagram because my libido is absolutely fricked. To anybody here who has quit this kind of thing, how long did it take for your brain chemistry to level out?
Heard on the cumming part, I think the reason why my erections suck so fricking bad is that I just keep the pattern of looking at pictures for so long. I honestly don’t see myself every quitting jerking off entirely because I go fricking insane after a couple weeks, but maybe just using my imagination is healthier?
I hit a plateau two weeks into my weight loss. I was shedding 200 grams a day, but now for the last five days I've weighed the exact same thing. I'm doing 700 ish cals a day. I bike 2 hrs a day, and have gone swimming on the beach, where the water is still pretty chilly, every second day. I'm much more active than I was before so I'm praying to god that this plateau is my fat being replaced with muscle. My thighs feel significantly firmer, and my bike ride has started to feel like a breeze. I hope it won't be too long now until I've developed all the thigh muscle that this level of activity warrants, such that I'll start seeing the numbers drop again. I wanna see those numbers drop so badly.
I would track your measurements and not your weight
As long as you're hydrated and your measurements keep dropping, that's good progress because fat has more volume (higher measurements) than muscle due to density
So many autists here really frick themselves up because 1) they think their goal body weighs 40+lbs less than it does and 2) they stop caring about anything but the scale
That's how you end up an unimpressive skeleton who only looks good with his shirt off with a pump in extreme lighting
As of now, my goal weight is at the first quarter mark between underweight and overweight; A bmi of 19.8. But you're right; If I keep it up like this that'll land me at a much lower bodyfat percentage than I intend to go for, considering that I'm probably building muscle.
How about this instead:
I set a temporary goal weight at the middle point between under- and overweight, and once I get there I'll set a goal for my waist or my thighs?
Well, I would set strength goals in conjunction with measurement goals
It's mostly important just that the measurements keep dropping
It's difficult to actually guess goal measurements
I just hit my 1/2/3/4, but look like absolute dyel shit.
Now what?
Do then for sets of 8 and lower your bf
[...] >improper movement of spinal fluid >you might just have spinal compression
I have a feeling that you have no idea what you're talking about.
They're 2 different types of pain with 2 different causes
I get bad vertigo when I have spinal compression. I have a painful spot and stiffness when the fluid isn't flowing properly
I've had back pain more times than youve squatted.
Why is it called "skinny fat" and not "skelly with a belly"
Why is it called being a normie and not "not making it"
im trying to do chin ups but after just a couple my heart hurt likes hell and i need to stop
Check your form. Are your scapula retracted? It sounds like you might be Rollin your shoulders forward and are using your chest and not lats
I just wanna get slim and toned. I don't wanna build. While I'm losing fat I'll abuse the frick out of my thighs because they're the biggest muscle in the body and so using them is the most efficient way to burn energy, but I intend to let them get small again as well, once I've burned enough fat.
How about I track my weight, but I'll keep a separate column from which I'll subtract a wishful 150 grams every day it stalls. And then once that imaginary number reaches my goal weight I'll look at myself and ask if I feel like I look slim enough? I've done that for the past 5 days and it feels pretty good.
Focus on hypertrophy instead. I'd recommend an Upper/Lower split, then you can work out every day and just take a rest day once in a while when you feel like it. It's better than PPL that only works out muscle groups twice a week, as you get in one more workout.
You could do the traditional alternating power and hypertrophy workout (PHUL), but I'd probably just do something like 5/3/1 with bench and ohp on upper and deadlift and squats on lower, and just blast them with a lot of volume exercises.
Noob lifter, trying to dial in my squats. It's my fourth session and I feel like I'm just about starting to push my legs at 3x5 75kg, but when I finish a set I get lightheaded and my vision narrows for about 20 seconds. Am I doing something wrong here? I feel like I could probably lift more but I don't wanna pass out
Why do people hate ON protein? Cheaper to get than MP, and thats even when MP has their usual sales. It’s also easier to get, no waiting for shipping since you can get them at Costco.
Lifting belts make lifting heavy safer
They reduce spinal compression when properly braced and reduce rates of lumbar injury
They aren't a magic wand but I would have one on hand cuz you'll need it sooner or later
T.lmao5pl8?! DL
[...]
Protein supps are a fricking meme
Eat real food and stop paying for that trash
[...]
Uhhh that sounds like lying to yourself idk
[...]
This is why real LP programs start you at the bar
You gain experience and figure shit out before you get to taxing weight
[...] >Shit talking strength
I love when smolbois start beating their chests like anyone's listening lmaoooooo
It can be difficult to get enough protein in a day particularly if you have dietary restrictions or are on a cut. I don't know that people hate ON as much as they don't like the price. For me it's a consistent quality that tastes decent, mixes well, and has good macros. MP just has a really nasty cheapness to it and I hate relying on shipping.
don't listen to this clown [...]
It can be difficult to get enough protein in a day particularly if you have dietary restrictions or are on a cut. I don't know that people hate ON as much as they don't like the price. For me it's a consistent quality that tastes decent, mixes well, and has good macros. MP just has a really nasty cheapness to it and I hate relying on shipping.
I bought a tub of ON because I wanted to keep the tub for putting cheaper whey in later. Honestly, taste's fantastic. I just really don't want to pay that much per pound.
I don't know why they don't sell refills of ON whey in bags. When I got the tub it was only like 3/5ths full because it all settles in transit and I can't imagine shipping that much air is cost effective. I guess the rigid tubs are the iconic part of the brand and they don't want to seem non-premium by selling in bags.
They do sell in bags in some places, I have a 5 lb bag from costco. All tubs no matter what the brand do have a lot of air in the container and that's most likely some kind of non-oxygen filler at the factor to prevent aging or whatever, tons of food products do this. Almost all packaged food is sold by weight, not volume.
My kingdom for a Costco... >All tubs no matter what the brand do have a lot of air in the container and that's most likely some kind of non-oxygen filler at the factor to prevent aging
Ahh, okay. Never considered there might be something more inert than just regular air in there, but that makes a lot of sense. I suppose they wouldn't want people scooping the forbidden pillows into their post-workout shakes by accident so they gotta have something else to keep it shelf stable. >Almost all packaged food is sold by weight, not volume.
I understand this. What I'm not understanding why there couldn't be a part of the production line that would tamp the whey powder down into a smaller tub so the same weight would occupy less physical space. Other than of course an extra machine being an extra cost and an extra point of failure and maybe tricky to retrofit into the production facility.
I believe they attempted this with a bunch of different kinds of snacks, but saw sales dropping because people saw the smaller packaged and thought that it was less value.
Customers are used to a certain amount of air being sold with a lot of their products so without it they'll feel cheated...
I've been doing PPL nonstop for two weeks, missing 2 rest days. I'm considering missing a third. My shoulders are the only thing that's worryingly sore. I could just avoid anything that uses the shoulder in this next week.
Lifting is the only thing keeping me from mentally cracking right now and I can't imagine the pain of not being able to go for one day at this time
You can do that but I would fully suggest a rest day as I recently fricked myself up in exactly your situation and overtrained on squats, then had to take a month off and realized all the extra gains I got form skipping rest was taken away and then some by the extended break.
But...the extended break made me realize I was overtraining my shoulders for ages anyway and now they're better than before.
In your case I'd suggest getting on the assault bike or something like that and grinding out 300-500 calories and going home, or go for a swim. Both of those aren't joint impacting.
Noob lifter, trying to dial in my squats. It's my fourth session and I feel like I'm just about starting to push my legs at 3x5 75kg, but when I finish a set I get lightheaded and my vision narrows for about 20 seconds. Am I doing something wrong here? I feel like I could probably lift more but I don't wanna pass out
Probably when you rack the weight sit down but keep your hands on the bar, like that stretch you see guys doing before big lifts. That way, you're getting more time to have the blood go where it needs to and you're less likely to pass out - and if you did not much will happen as you're in a safe spot.
Unlike the guys you see in those gym fail videos where they do a big deadlift or something.....pass out against a wall....then the bar rolls back and snaps their knees.
If I wanted to swim for fitness, should I hire a coach to learn proper technique or should I just get in the pool and swim?
Just swim for a month or so and see if you can actually tolerate it at all, consider investing in swimming headphones (they exist) and listen to podcasts or something while swimming. Swimming half an hour without something like this is excruciating.
What do you mean tolerate? I walk for 3 hours every single day with no headphones phone or anything so I don’t think swimming for 30 minutes without headphones will be an issue for me.
Today I pulled out a 3 plate deadlift pr for the first time after training since new years, the personal trainer at the gym however recommended I get a lifting belt if I want to get into heavy loads. Is it necessary to own a lifting belt? Does it help avoid injury? I don't care much about how much I'm lifting but rather progress and to stay healthy, I'd like to stay on the safe side of things and not frick up anything. Will any other things make me avoid any possible injuries?
Lifting belts make lifting heavy safer
They reduce spinal compression when properly braced and reduce rates of lumbar injury
They aren't a magic wand but I would have one on hand cuz you'll need it sooner or later
T.lmao5pl8?! DL
Why do people hate ON protein? Cheaper to get than MP, and thats even when MP has their usual sales. It’s also easier to get, no waiting for shipping since you can get them at Costco.
Protein supps are a fricking meme
Eat real food and stop paying for that trash
I just wanna get slim and toned. I don't wanna build. While I'm losing fat I'll abuse the frick out of my thighs because they're the biggest muscle in the body and so using them is the most efficient way to burn energy, but I intend to let them get small again as well, once I've burned enough fat.
How about I track my weight, but I'll keep a separate column from which I'll subtract a wishful 150 grams every day it stalls. And then once that imaginary number reaches my goal weight I'll look at myself and ask if I feel like I look slim enough? I've done that for the past 5 days and it feels pretty good.
Uhhh that sounds like lying to yourself idk
Noob lifter, trying to dial in my squats. It's my fourth session and I feel like I'm just about starting to push my legs at 3x5 75kg, but when I finish a set I get lightheaded and my vision narrows for about 20 seconds. Am I doing something wrong here? I feel like I could probably lift more but I don't wanna pass out
This is why real LP programs start you at the bar
You gain experience and figure shit out before you get to taxing weight
>permabulks for strength >hurr why am I dyel
>Shit talking strength
I love when smolbois start beating their chests like anyone's listening lmaoooooo
Frick me, shoulder impingement again. I like the relief when I pull back my shoulders. Are there any good shoulder wraps that keep my posture in check?
I have been injecting test cyp + using exemestane for a couple of months now and I do want to come clean to my primary care doctor because I feel that is the right thing to do. Is there any chance that I would get reported to the feds since test is a controlled substance?
I would allude to it vaguely and see how he reacts first before just coming out
I assume he won't do anything after you admit you're a cumgargling homosexual, but it's good to check first
I have been injecting test cyp + using exemestane for a couple of months now and I do want to come clean to my primary care doctor because I feel that is the right thing to do. Is there any chance that I would get reported to the feds since test is a controlled substance?
Check the laws on doctor/patient confidentiality in your state/country and what they're legally required to report, as well as professional standards for doctors that they could lose their certification over if they were found to break them.
Typically as far as legal requirements go (at least in most anglosphere, common law jurisdictions) doctors only have to report serious indictable offenses, or knowledge thereof. We're talking offences on the level of homicide, sexual assault, grievous bodily harm, reckless driving causing injury - rule of thumb, anything that has caused serious injury to a third party or could lead to the apprehension of someone who caused such injuries. Professional standards aren't as strict and mostly deal with meeting minimum standards of care but they usually encompass a requirement to report such offences as described above.
Also note the possession or supply of a controlled substance is usually the actual crime, not the act of having used it. And just think logically about that, right? If having done too much coke or methamphetamine or tren or whatever was putting someone's life at risk, but getting medical care for it would automatically implicate them in a crime, barely anyone would ever go to the hospital for their overdoses for fear of being put in handcuffs. There'd be dead bodies piling up and upset citizens everywhere and it would just be a mess.
In your case telling the doctor should be fine because 1) no third party harm and 2) you're not even in possession of the substances (right? Right?)
>t. aussie lawgay >t. also not your lawyer
What's the best way to eat ginger to reap the hormonal benefits? I just bought a root, washed it, and grated it into a bowl. Can I make this into a tea?
No idea what benefits you're looking for exactly but I love fresh ginger and lemongrass tea. The finer you can chop/grind it the stronger the flavour and I suppose the more of whatever compound you're trying to extract out of it. Ginger has a thousand culinary uses, maybe ask on IST 's QTDDTOT for a laugh?
Thoughts on creatine?
Getting too expensive for my tastes, but very real.
My pleasure. I get activated when a QTDDTOT from my like three areas of expertise actually come up. Not sure where you in the world so sorry the not personalised legal advice is a little generic. If you're in the EU same deal should apply, even though those are civil law states. If you're in some non-EU post-Soviet state then I guess be absolutely sure the doctor is gonna be chill about it and fingers crossed lol.
What's the best way to eat ginger to reap the hormonal benefits? I just bought a root, washed it, and grated it into a bowl. Can I make this into a tea?
So I got a whey protein thing on a family raffle (not the one in pic, mine's isolate or smth)
Is it any useful for a skinny frick who doesn't even exercise?
I never tried this shit and honestly figure it might have more value if I give away or sell it to someone else.
>gonna have sexo for the first time in months tomorrow >fapped like 4 times today
how do I optimize my wiener in a short period of time? I'm certain I'll still get hard but it won't be my best work.
Should i be a left wing lifter, or a right wing lifter?
you should be a left-hand path lifter
Get behind me Satan
I bow to nobody, this makes me a satanist?
The left hand path originates from the occult. Did you just type shit without knowing what it meant anon?
the occult isn't satanic you christcuck
bro...
all magic(k) is demonic in origin
If you are a christcuck maybe
>The left hand path originates from the occult.
Left hand path originates from folk religion side of Hinduism, Shaktiism, as contrasting to Brahminic practices. It is basically part of the real Tantra as opposed to the heavily memed fuggin' rituals.
Occult was coined by some israelite in early 19th century, I think
PS The term left hand path. I think it was appropriated by Evola or someone like that? Satanists are a bunch of Atlas Shrugged pseuds that buy St Peter's cross at Hot Topic, don't take anything they say seriously.
There's a stonetoss comic about people being right wing because they lift. I guess if you want to go the main stream route, right wing. If you want to be contrarian, left wing. But then you probably need to be vegan, use hrt, and not do offending exercises like deadlifts on planet fitness so it'll be a lot harder.
You can't be a left wing lifter because it's offensive to fatties
>left wing lifter
Greetings Gender neutral comrade, this is just a friendly reminder to check your privilege. You know, not everyone can afford nutrition and gear to get as jacked as others more privileged. Your presence in the gym is offensive to our less privileged comrades. Nogoldovich's Gym has requested that you voluntarily redistribute your gains to the curvy genderqueer humans over by the bicycles. No comrade, see this is where you are mistaken. Your gains were not earned, but stolen from the people. They put in as much work as you do, they sit on the bike for 2 hours per day, and you lift 1 hour per day. They have clearly done more labor than you. You obviously stole the gains from them.
Joedan Petergan?
He said left wing, not lib
Does anyone else notice they treat people shittier and have less drive in the gym if they've jerked off to porn recently? I realized it this morning
same
Can I do 5x5 Stronglifts while cutting at a 1000kcal deficit and still expect to linearly progress? I’m about 20-25%bf and I am just getting back into lifting after a long time.
I think you're going to be too weak/fatigued to do it properly. But you can try I guess. When I've been on a hiatus for a while and need to regain my lifts, I usually start by doing linear progression again. I had a two year break now, started on probably half of the weight on my previous PRs, and advanced really quickly. Muscles were still there but needed to gain strength back I guess. Progressing is a lot easier and I haven't really stalled yet, but I don't think I'll reach my previous lifts with just linear progression.
Is there a better option for a lifting program when you’re starting on a heavy cut? I want to lose about 20lbs before I start going back up
Lifting on that much of a deficit is miserable but you can try. Your linear progress is probably going to have a very short run unless you're like 250lb+
Ask your mom
>How legit are resistant starches?
They are a real component of dietary fibre. Claims you can cool and reheat carbohydrates over and over again to develop even more resistant starches are played up for clicks. Sorry man, they tricked me too if it makes you feel better
Any LP you like the sound of. Just remember, no LP lasts forever and when you hit your plateaus it's time to think about new programming
What was the heart surgery about, out of interest?
I've done 5x5 on rolling 48 hour fasts for 3 weeks forever straught and I weighed about 180 at 6 feet in the beginning.
am i pretty?
How legit are resistant starches?
Also, anybody keeping track of dr Gundry? His diet shit seems to evolve in more interesting directions than just aping keto and minimizing animal protein. I myself can't really let go of starches for more than a year, so that guy's takes resonate.
Hey anons, I started at 55kg (121 lbs) 6ft. Gained weight 65kg (143 lbs) in 5-6 months. Had to stop because of heart surgery. I've recovered now and want to start again.
I used to do PPL (because simplicity and no math, just add weight) but I no longer have the time. Looking for a solid beginner program that doesn't involve any machines. Have squat rack, bench, dumbbell, barbell, and plates.
Goal is to get to 75kg and stay there. Also, what is my TDEE? Desk job but I go cycling for 30mins every other day.
Please anons, WFH is ending soon.
stronglifts
in the states do the plates go by lbs or still kg?
We certainly count them in lbs, but many of them also have kg, kind of like how our car speedometers have both mph and kph.
What bench and ohp level do I need to be around to be able to do dips? I'm a 6'4 90kg 20bf% newbie who tried to do a dip without getting close. Yes, I know about assisted dips, I'm just curious as to when people were able to do real dips.
There are a lot of factors. I could do dips and muscle-ups when I could barely lift the bar for bench and OHP because I was 5’8” 110lbs
my stats are similar to yours. not a total noob but somewhere between noob and intermediate (dyel). my bench and OHP are both trash but i can do 3x5 + 1xAMRAP dips. hardest part was getting the form down and maintaining it during exercise i.e. not wrecking my shoulders and letting triceps/chest do the work. highly recommend learning dips though, i save it for last because it gives me a killer pump
thanks lads
I don't respect nor take seriously any man who's not at least 70% natty limit and over 15% bodyfat.
Is this normal?
I think this is fine, most Anglo countries are 70% overweight, so right away there's only 30% of the population who are viable
How do I decide what powerlifting program to run? I like the one I've been doing but I don't know whether I could be making better gains on a different one with faster progression or more/less volume.
Try different ones out for a couple of cycles and use the one you like best I guess. You don't need to do the same program all the time. Most likely you'll progress better if you actually do something a bit different every three months or so, because you get caught in a routine without progressing.
thanks
could've made a separate finasteride thread, but pharma israelites will try banning me.
I've experienced sides from finasteride(1mg every other day over the course of 4 months) like severe constipation, little to no erections, watery semen, bloating, slight enlargement of nipples, massive decline in my ability to concentrate & remember and melancholy.
the positive side effects were significant reduction in acne, lesser need to use the toilet, reduction in varices inspite of doing more physical activity than I'd done b4 and of course hair growth.
Should i quit or try some other frequency & dosage? I did start experiencing sides right from finasteride on day 5 or 6 when i began taking 1mg every day and decided to immediately switch the frequency as soon as I broke down crying like a woman. The majority of sides were still present but the incidence of feeling that i could faint at any anytime decreased.
What are alternatives to 'knee supported dumbbell rows'? I always feel like I was doing something wrong technically. Are there some substitute exercise? I've seen some dudes lying on belly on angled bench and doing this that way, maybe it's a good choice?
How can I motivate myself to go to the gym today? I have skipped it for two days and it’ll be three if I skip again.
I've started to just start out with the rowing machine when I get to the gym. If I don't feel like it after 20 minutes of rowing, I just go home. But usually I get in the mood to lift afterwards.
I like cycling, so I would get into 'gym mood' by riding a stationary bike for a little.
homie, I cant use my right hand for 2 months! any recommendations for escaping skinnyfat in this situation? will I look like a trex?
if I were to bench hypertrophy, aka more reps with lower weight than with strength, would I be okay without a spotter? This would assume that if I fail the last rep, I'd be able to get the bar off of myself without injury
Hypertrophy benching is better with dumbbells anyway.
moron dyel here. Doing romanian deadlifts with 24kg in each hand, feeling some tightness in lower back as well as hamstrings. Is it poor form?
lifting or running what will benefit my life more?
Cardio is probably better for overall health benefits, but lifting is good for a sedentery life style and posture issues and looking better.
Maybe, but could also be weak core and abs. Do you do back extensions, and obliques/quadratus lumborum work like side bends?
What do you do to stay fit while traveling for work? My schedule is generally tight and the only time for a proper meal is during lunch and dinner. I do snack during the day at least. In the evening, I have to choose between working out and getting good sleep, and I choose going to be early basically every time.
I'm making a small home gym. I don't have much room, so I've bought a half rack with a pull up bar, a barbell with 220lbs of plates plus another 20lbs of fractional plates. I already have adjustable dumbbells and a bench which I've been using for the last 6 months. Anything else I need that I've forgotten?
Rings can be hanged from the top bar allowing for a myriad of exercises and skills.
Is your back neutral through the entirety of the ROM? If so, you're fine.
>I have rent and a mortgage already
Does that actually save you money? Unless you're living with your parents and they charge you little for rent, you should just live on your property.
If you're under 40, go for the degree. You already have a house you can use as equity if you really need to.
Stretch your hips and hamstrings.
Chest supported barbell row. Lying chest supported dumbbell row.
Yeah, I did something similar to this with dumbbells. Thank you.
Once the weight gets heavier, use the pussy pad at the top end of the bench. Your chest will thank me later.
The mortgage is for a plot of land in another country, which is part investment and part living opportunity for later
Exercise bands and a back extension bench. You can do most of the cable stuff you'd otherwise do with bands really. Otherwise stuff like chalk, straps, dips belt, lifting belt, mat for stretches, ez bar, abs wheel maybe.
Can't think of much else than a rowing machine, but that takes up a godawful amount of space.
Opinions on dry fasting?
Not lifting related, but I need some input
>have a degree and steady job (teacher)
>can go for an additional degree which can open new paths
>degree costs quite a bit (2k-3k per year) and I have rent and a mortgage already
>happy with my life and routine now, and I'm not sure if adding courses will cause more stress and unhappiness
Do I go for the degree or should I just stay content with what I have atm?
I think I'm too weak for barbell rows; my back keeps rounding out with just the bar alone. Any recommendations to replace it to work up towards it?
I have been abstaining from masturbation recently.
Today I was peeing and cum literally started coming out, wasn't even excited or felt anything, just cum came out mixed with pee. Is this normal?
it will come out like this or at night. semen production never stops, so it has to go somewhere eventually
Thanks that's a relief.
Should I be fricking the barbell in deadlift lockout
thanks in advance
How do I know I stopped getting noob gains?
should i stretch after and before i ran or workout
i currently dont stretch at all
what stretches should i even do that dont take 30 minutes to complete
Arms should be mostly parallel at the bottom of a bench press viewed from both the front and the side. I can't get both. Does that make sense? Pinky on the ring will look good from the front, bad from the side (like, my elbow won't just be a tiny bit in front, it's too much). Middle finger in the ring is the exact opposite (like 80 degrees from the floor instead of 90 when viewed from the front). I could probably do pinky, but I'd have to touch below the sternum to get my elbow under it from the side.
Is perfectly perpendicular from both sides something everyone could reach, or is it more of a guideline? I just feel unsure because needing to go middle finger just to be able to neatly touch on the middle of my sternum sounds weird; it's quite a wide grip. Is that even realistic anatomically speaking?
it's a guideline anon, obviously every single person is built a little differently and not everyone will be able to get it perfectly depending on their body shape and insertions.
You should stretch at least a few times a week, it can be any time of the day except before lifting, static stretches before lifting can contribute to injuries. pic related.
Because you'll stop progressing.
remember why you started
that shit does not sound like it's worth the hair tradeoff. I'd talk to your doc.
thank stretches felt pretty good
I like when it hurts a bit
I guess that I understand that it's a guideline, but usually guidelines don't have massive exceptions. The fact that I need to grip that wide to get a bench press that works (not in a "it's best" way, but just "not shit") kinda threw me off. Especially because it's so close to the max allowed competition width. I assumed that basically everyone would be able to make pinky on ring work and have parallel arms without the bar almost touching their belly. If not, then it's fine.
>that shit does not sound like it's worth the hair tradeoff. I'd talk to your doc.
how common are symptoms like constipation and what triggers it?
Also, About the acne, I've had a sudden burst of it just last week and decided to call it quits 3 days ago. Could it due to constipation? The pleasure of pooping loads of shit today morning was just too damn relaxing bro.
What's the deal with new korean drug that only blocks scalp dht?
I bought a cheapo connected watch with HR monitoring. I'd like to build a base cardio with LISS.
Does anybody know of an Android app that would send me notifications if I go above target heart rate? The few ones I tried ask for heart rate variability measurements and my watch doesn't do those.
My right knee been tweaking a little bit for almost 1 week now, but pain has been decreased significantly recently.
Should I do hack or bulgarian split squats today? which one is safer for knees?
What do you eat eggs with? I always feel hungry after eating them (I eat 5 per serving). Should I just eat bread with them?
Personally I like eggs with sautéed spinach and some yogurt. I don’t have to do much prep and it uses the same dishes. Wouldn’t be that much more effort to add sliced mushrooms and garlic cloves
I always like 2-3 eggs, 2 slices of bacon, and an english muffin or some kind of bread so I can make a little open faced sandwich with some hot sauce or sriracha.
lmao 8-10% is extremely hard to maintain for most people, unless you're just a hungry skeleton i guess. It is strongly recommended to not bulk above like 22-24% as at that point you're just accumulating a lot of excess fat that hides muscles.
I'm currently designing a recipe of savory swiss meringue to dip in a tomato basil sabayon sauce.
am noob, 20-25% bf
I keep reading "bulk until you reach about 15% body fat, and then start cutting until you're down to 8-10%". Is this for actual bodybuilders or am i supposed to slim down to that before i even start bulking? I'm already DYEL as it is
I am 6’2 220. I did sl for 5 months. I can squat 315 high bar, deadlift 315, Ohp 135. Bench and dips both hurt my shoulder. What is a good program for me?
>Bench and dips both hurt my shoulder.
Just jump over to a program for hypertrophy where you only lift heavy on occasion. I'd probably do something like Upper/Lower or 5/3/1, you've probably maxed your noobie gains so a submaximal lifting program like 5/3/1 would probably fit you.
I'd build a bit of muscles before I'd go on a cut because it sucks cutting down to nothing, you'll lose muscles when you cut and might get some issues on the way. I'd probably just do a recomp and eat at maintenance, staying at the same weight every week, losing fat, gaining muscle. This is possible if you're overweight and a noob, but it's pretty hard otherwise.
Most people here are going to tell you to cut first, but that's bad advice because of the issues you'll get from having no muscles like pain and form issue.
Sounds like you need to fap with the other hand and learn to rehab your shoulders
On leg days just strip it to squats, deads, hip thrusts and ab work
You can do as much volume as you need and then cardio after will help you recover
I would probably just run canditos PHUL which is a superior program and will give you more recovery time
You have to track what you eat and your weight for at least a week
No one can just tell you your tdee
If anything I would guess they would hurt them as you need maximum blood flow.
Cold showers are good for test, but short hot showers don't negatively affect your test so it doesn't fricking matter
Start supping yohimbe every day and do cardio as often as you can. Also, moisturize the frick out of the loose parts
Been lifting 4 months, last 2 following this plan which is modified PHAT to something I enjoy more.
I'm sick of leg days, feels like I'm training them every day even though it's only twice a week.
How would you modify this? I'm thinking about doing only a few leg exercises on Wednesdays and replacing them with ab workouts, forearm extensions, neck exercises, random stuff I can't fit in elsewhere time-wise. On weekdays I do 90 mins and 120mins on the weekend.
Anything else you guys suggest?
>175cm 107kg fatty
I'd just work on legs less. If you have them so much, I'd probably just do squats and deadlifts once a week, and just throw in some calf raises as supersets wherever. You legs are going to grow regardless, they need so little simulation in comparison to the rest of your body to grow.
I'm looking for some basic exercises and routines I can do at home for the sake of my health. There aren't any gyms within a reasonable distance of me (under 30 minutes out of my way) except for a Planet Fitness and I don't have much money or space for equipment. What I have is a freestanding pullup bar and dumbbells from 5-25lbs that I got free.
Getting really big isn't my goal, so I'm not concerned with optimized and perfected routines; I just want to lose 15lbs, gain some muscle, and be overall healthier. Any advice is greatly appreciated.
Do a full body work out with split squats or lunges, floor press and overhead press, stiff one-legged deadlifts, one-sided rows, chins/pull ups and some sort of abs exercise like hanging leg raises. You should probably aim for like 3 sets of 8-12 reps, where you usually use double progression (increase reps from 8 one session, to 10 next session, then 12, then the next session increase weight and start from 8 reps again).
Planet Fitness is probably fine for your goal and is almost free, and there you'll have access to cardio equipment, heavier dumbbells and benches, and a smith machine if you want to start lifting heavy (they don't have barbells afaik). I don't really think that planet fitness would be that bad for your goals, I know that it's mostly shunned here and other places, but for untrained people just wanting to get into shape it's probably enough and really cheap.
So I've sustained a facebook conversation with a girl from work outside of our shifts that's gone on for about a month now, like a continuation of work banter, sometimes her sending a photo to me of something relevant to our conversations/humour, implying she'll visit me at my new workplace cause I won't be so easily rid of her yet, etc. That tend to be a sign of mutual interest? Does that constitute us as "chatting"?
How do I get rid of my dandruff?
Has anything worked for you IST? T he off the shelf Selenium B shampoo isn’t doing it for me. And ever since the winter my dandruff has gotten awful. You help greatly appreciated.
Quitting shampoo got rid of mine. I shampoo and condition once every week or 10 days, and after a month of that my scalp was doing much better.
I trade off my ketozoic or whatever the frick it's called (nizoral) with some alternative dandruff shampoo (head and shoulders with medicinal dose). I do them twice a week, usually alternating. That seems to keep my dandruff at bay. I also only shampoo every other day, condition every day.
Can someone help me figure out the right amount to eat for a small bulk? 6'3" 181 lifting six days a week for ~45 minutes a day. Seems like it should be somewhere around 2700 to 2900.
If I check out your stats with the first googled tdee calculator, maintenance for you is 2971 cals with 3-5 workouts a week. So it might be a bit low.
Alright, thanks friend.
do cold showers help with loose skin? I feel like shit after them id hate to be wasting my time.
does anyone know if scar tissue is more susceptable to tearing vs regular tissue? I keep trying to up my bench and these old scars on my chest keep getting super fricking sore and I cant tell if its the musculature just beneath or if Im overexerting and close to reopening them
My face and palms are greasy all the time. Someone told me that they be less greasy if I'll reduce bf% and fats consumption. Is it true?
fat consumption has nothing to do with it. reducing body fat will help you sweat less, which might make the appearance of greasiness also less. but usually greasy skin is a thing on its own and you gotta find a facial cleanser that works for your skin.
a conversation is a conversation. you trying to fugg this girl? this is a good sign but you need to make an effort to see her outside of work
planet fitness is better than no gym. you'll quickly grow tired and bored of home workouts with just a pullup bar and dumbbells.
>lose 15lbs
>gain some muscle
>overall healthier
lift and eat at a slight deficit for 3 months and come back
My protein shake tastes kinda chalky...any remedy for that?
stop buying onions isolate
dash of milk
Eat real food instead of paying the pharma israelite
Your gains will unironically skyrocket
what is the difference between:
rack chins
horizontal rows
upright rows
Upright rows hit the lateral and rear delt as well as the traps
No idea what the other 2 are
Just barbell row, do chinups and then upright rows whenever you do face pulls
My goal is to train as many muscle groups as possible. What are some safe and effective lifts/calisthenics/whatever to train muscles that would otherwise remain untrained by conventional compound lifts?
>I do scapular pushups to directly train the serratus.
>Facepulls for rear delts.
>Vibram toeshoe rucking for lower leg gains.
>Reverse curls for forearms.
What else could I add? I want to train even the most invisible, obscure muscle. inb4 kegels.
Obliques aren't really hit by the compound lifts and you have to hit them directly. I do side bends on the hyperextension bench, but you can do side planks, side bends with a dumbbell or cable, suitcase walks. Otherwise calf raises obviously for calves, lateral raises for middle delts, neck exercises, side steps for gluteus medius are some of the ones I currently do.
You can train the lower traps by lifting yourself on a dip station keeping your arms straight up
So drop to a hanging shrug, lift yourself up
This is low-key moronic tho because hormone activation is wayyyyyy more important than isolating secondary muscles. When you do too much volume, your body pumps prolactin and cortisol which reks test output
Test output is really the main factor in how good of a physique you have
once I get my goal body/weight, I'm thinking of just doing a 2-day/week thing where I go in, do like bench, lat pulldown/rows, squats, and that'd be it. Just a compound to hit the major muscles like 3x8 or whatev and be done in like 30 minutes, maybe throw in lateral raise for shoulders. Is that the generic end-stage workout everyone else does?
I switched to powerlifting stuff
I'll likely never be Bradley Martyn tier again as I'm now a dad and running a business*and* working part time elsewhere on top of that
If this current project pays off tho I might yeet it this winter
how can i turn this 5 day arnold split (ive already dropped 1 leg day) into a 4 day split?
where and when should I be doing some ab work? id like to hit them atleast 2x a week, also where to put some shrugs?
Throw two of them together for a upper body workout and just pick the ones you think are most important. Like dumbell incline bench press, cable row, db curls, and skullcrushers or something like that. And just do more exercises if you feel like it that day, like pull down, lat raises, face pulls, after how important they are for you.
Thank you. Can I also do chinups or pullups instead of lat pulldowns?
Yeah, body builders like pull downs just because it's better for hypertrophy afaik, but I'd do chins instead really.
PHUL is the only good 4 day routine
Dropping the second leg day guarantees you won't make it
Sry bro
I do cardio everyday and that fatigues my legs a lot
Change to LISS cardio the days before leg days
You should be doing cardio after lifting so it shouldn't matter
You'll have better chance of absorbing steak than powder but protein farts mean you aren't digesting the protein properly
You aren't gonna gain weight without eating real food
If your lifts aren't increasing, you aren't eating enough
Yes I eat plenty of real food. Im just wondering if bcaas/glutamine is useful or completely useless for intraworkout or early morning after a rough previous day.
Disregarding cost.
If I am a fat 220lbs, can I set my nutrition targets to fit the maintenance of my goal weight (200lbs) and simultaneously gain a lot of strength/muscle mass whilst losing fat? I love the progression of strength training, but I am overweight. To my knowledge, I would be able to build lean muscle mass during strength training even while at a caloric deficit, starting from being fat.
Am I better off on focusing on one thing at a time? I am quite patient, however I would like to do the smartest and most efficient route to meeting my goals. Not interested in torturing myself to achieve these as I want the change to be a lifestyle.
>can I set my nutrition targets to fit the maintenance of my goal weight (200lbs)
Just set your calories to a deficit of what your TDEE currently is
>simultaneously gain a lot of strength/muscle mass whilst losing fat?
Not how it works. You'll get decent noob gains while your muscles adapt to lifting, but you won't see significant size gains
>Am I better off on focusing on one thing at a time?
Yes. Cut first, then build off the foundation you'll have
>Not interested in torturing myself
Then don't be dumb with everything. Find a routine you like, eat at a comfortable deficit (shoot for -500 at first), understand that it's going to take 2+ months to diet down to your goal weight
Are BCAAs / Glutamine useless?
Let's ignore the cost value, say you got them for FREE
And let's say your diet is very in check. you get grass fed beef, Lamb, Fish, Eggs , enough calories fruits veggies etc
If you had a really tough workout, like you did a frickton of squats and deadlifts and bench on the same day for whatever reason. heavy high volume. Then your car broke and you had to run 10 miles home, on the way a church broke down and you had to lift the roofs over and over to save children. Then you kept going home and a 90lb pitbull attacked you and you killed it after a long battle. Once you got home your gf and her best friend wanted to sex u and u had amazing sex all night long. lots of lifting and throwing them and cardio. You eat a few steaks and potatoes and go to sleep.
Next morning you wake up, before your meal of eggs and streak and onions
You drink a nice big scoop of protein +BCAA + Glutamine
Would there be absolutely no benefit at all? It does literally nothing?
Glutamine supposedly increases atp uptake without the creatine swelling but the creatine swelling actually helps reduce the risk of injury so I would just do creatine instead of glutamine
If you're deep in a cut and feel like you're going to die if you don't eat something, bcaas are a cool bandaid and can even help complete incomplete proteins but the older I get, bcaas make me get muscle knots so fricking bad while sleeping I've had to stop taking them
I would recommend creatine X3 (six star) as an intraworkout if you're cutting to single digits tho
Also, your body maximizes protein absorption under 50g/meal
If you're a giant like me, that number can be higher but more meals will always yield better results for natties
>Also, your body maximizes protein absorption under 50g/meal
is this real life. so if i ate a 12-16oz ribeye then it's just wasted?
>I would recommend creatine X3 (six star) as an intraworkout if you're cutting to single digits tho
I normally take the bcaas / glutamine in my water bottle intraworkout for situations i described. somedays im just fricking moving, workout, training all day. lift in the morning, few miles of walking while carrying a heavy backpack, then sparring after in the evening.
I struggle gaining weight and sometimes i feel like i benefit from my gatorade/bcaa/glutamine mix during my sparring sessions
BCAA's can help on a cut for recovery. Outside of that I haven't found any use for them.
does this shit work?
Listen very carefully:
No
Women are fricking moronic and have no concept of dick size
When they're more turned on, they think your dick is bigger, when they aren't aroused, they think your dick is smaller
I have 7.5 inches and I've had girls try to tell me it must be 9" because some other guy lied to them about his (actually) 6" tugboat
My 7.5" dick will make women literally yelp in pain if we're in certain positions
Get the girl turned on, eat her out to where she's almost cumming AND THEN put it in. She'll think you're a fricking god
Good advice for dicklets like me. Thanks dickmaster
When people say that under-eating triggers muscle loss, are they referring specifically to the assumed loss of protein intake or are the other lost macros important for muscle as well? If I ate at a calorie deficit but still ate enough protein, wouldn’t I just lose fat but keep my muscle?
Theoretically yes but most people here eat way too much protein and that drives test down so when they cut, their testosterone plummets so their body doesn't gaf if it burns muscle for energy
You need adequate test production to maintain muscle through a cut. This means you need low prolactin, low cortisol, low insulin, controlled physical stress that your body can recover from, fat to build the testosterone and carbs to make androgens to signal testosterone production
So if you eat 0.8g of protein for every pound of LEAN mass you have and you never cut more than a few hundred calories at a time, you should be able to maintain your muscle through your cut.
But it's more complex than that as hormone output is also dependent on your past diet and activity levels, stress outside of what ecan control, your mindset about things, relationships, sex, trauma and more.
What happened to the feels threads?
Decided to Change my routine from 3 day full body(with more focus on one muscle group each day) to 3 day ppl. I know, it doesn't sound optimal to train 1 muscle group only once per week but i think it will work for me as i have a hard time recovering and usually need at least 4 days for big muscles. My noob gains plauted after 5 months so i needed to change something.
The things you need to change are your diet and cardio regimen
If you still need 4 days eating 1000more calories everyday and doing 20-40 minutes of LISS cardio after each session, you are simply doing too much volume
You should be able to do the same lifts every 3 days and improve. If you can't, you're fricking up
Been thinking about the monke protein anon and was wondering if there would actually be any downsides to buying those buscuits.
Everything's so damn expensive in leafland and I thought it could be a good suppliment of protein
How do I stop feeling tired all the time, I eat right, I have a regular sleep schedule but nothing works
Get more sunlight especially early in the morning
Have a stretching routine
Cardio
Buy the bear biscuits instead. Gorilla food is just soi chunks. Bear food is meat based and no grains or soi
When I finish doing my normal sets I like to drop the weight down by about a third and do another set but real slow this time. Like bench, I take like 5 seconds coming down, then up again, 5 seconds down real slow, and just go as long as I can like this. Is this stupid or gay?
why are all of my daydreams and thoughts extremely negative? why can't I feel good for once
>on a cut
>family came over this weekend
>overate a bit
What do now? Do I go on a harder cut for the next few days then back to my normal cut? Or do I just stay on the normal cut?
bump
stay on the same deficit as you were
Okay so I'm trying my hand at standardizing the progression for my upper body lifts so that they aren't all over the place anymore and so far I've come up with this
For week 1 the main compound is 3x10-12 @60%, and the compound accessory on that day is at 2x12 (eg bench 3x10-12, incline bench is 2x12)
For week 2 the compound is 4x6-8 @75% and the accessory is 3x8-10
For week 3, the compound is 3x5+ @ 85% and the accessory is 4x10
On week 4 increase 5lbs and repeat.
and since I like supersetting pulling and pushing I also made exceptions for callisthenic accessory movements like dips and pullups where I swap the volume and intensity between those depending on intensity of the pressing movement for that day. So in example say I'm doing a day where my press accessory is bodyweight dips at 4 sets to failure, my pullups would be two sets of 5 to 8 weighted. And the opposite applies, if doing weighted dips at 2x5-8, I'd do 4 sets of bodyweight pullups to failure.
I thought this method would be a good template for regulating fatigue while still also having a good base to track progression. Thoughts?
got back into the gym on friday after 2 months and my quads are still very sore, do I push through today anf still squat?
as long as it's not injurious pain and you know you can handle the weight, keep going. DOMs aren't as common after your body has time to adapt.
What longevity supplements would you add or remove?
>1g NMN/NR
>1g Resveratrol
>500mg Quercetin
>500mg Fisetin
>500mg GSH
>500mg Hesperidin
>250mg Pterostilbene
>1g Alpha-lipoic acid/ALA
>250mg Butylated hydroxytoluene/BHT
>MSM
>Zinc
>Iodine
>Omega-3
Vitamin D
How do I strengthen my immune system?
I'm sick of being sick all the time
coldmaxx
cold showers
bedroom windows open year round (don't have to by fully open wide but let outside air come in)
sleep under 2 thin blankets rather than one thicker one
wear fewer clothes even in winter, maybe have your jacket open (unless it's freezing too much of course)
If you're overweight lose it. Flu: immune.
can I get a bf estimate?
I'm sure you'd be a very nice boyfriend
I do clean up nice
>It's going to depend on the app to send the notification
Yes, I want the app to use the watch as an external sensor, do the logic and send notifications.
just bought 2 adjustable dumbells, I can't barely do 10 reps yet the sheet asks for 12-15 reps/set. do I force myself, stopping in case of failure or just lower the weight for now.
If you want to keep to the program, you have to reduce the weight. In general when it says 12-15 reps you're supposed to use double progression, i.e. both use weight and reps to progress. So in essence to 12 reps day 1, 14 reps day 2, 15 reps day 3 and as many reps as possible on the last set, then increase weight and start at 12 again. If you force yourself you're just going to get bad form, for some lifts cheating is fine like for curls and rows, but you'd probably be better off doing it properly.
is your arm supposed feel numb or fiery if you do it correctly
>Bar starts slipping out of my hand during DL
How do I combat this? I already pull mixed and the bar slips out on the side that's pulling overhand. Should I lower the weight and, pull conventional and accept that it's gonna take longer?
In general grip shouldn't be the limiting factor of your deadlifts, and you should use straps if you're unable to lift without grip issues.
Having said that, you can get a long way with chalk and hook grip. You can also do mixed grip, but there's a danger of biceps tear. If you want to train grip, doing deadhangs at the end of your workout session is an easy way to help. Just hang from preferably a fat bar for as long as you can three times. Works wonders.
>Hook grip
I remember trying this some time ago but couldn't get my thumb far enough around the bar. Maybe there's something I'm missing?
>Dead hangs
Gonna give that a try then. Farmer carry has done next to nothing so faralthough it got me good forearms. Thanks!
Picrel
But real answer improve forearms and grip strength, use chalk, or get straps
Since I started lifting and stopped being obese I've started having a hard time getting regular size condoms over the helmet (and having the shaft feel strangled for ages after).
Does lifting/lower bf% increase girth? Or, am I just getting a proper hard on from higher quality women?
How do I eat 4000cal a day without losing my mind?
Is adding butter, olive/coconut oil to meals good idea to boost calories?
Give me some meal ideas that don't need much time to prep.
As long as your diet is fine otherwise, drink your calories. Whole milk or even an occasional (!) cheeky soda go a long way. It's how most people get fat anyway.
But yeah, butter/coconut oil are also options.
Hurt ligament wrist 7 days ago with wrong move with biceps. Didn’t train til 2 days ago and did chest yesterday and now wrist hurts somewhat again. Should I not exercise til it’s better? I keel it constantly, it doesn’t really hurt hurt but I feel it.
My female friend is obese, could lose like 20kg to look ok. She asked me for help cuz im lifting, but she cant squat 20kg (bar), can barely deadlift 0,5 plate etc.
She wants to go to the gym but imho she just needs to do cardio and eat less. Should I just tell her to eat less and move more or should she go to the gym? Seems like a waste of time and money tbh
She probably should do cardio and forks down. However if she doesn't mess up your workout it might be beneficial.
Dumbbell squats and deadlifts might be an option starting out.
If they want to go to the gym and they actually go then it's no waste.
>she cant squat 20kg (bar), can barely deadlift 0,5 plate etc
PTs deal with this a lot when an obese client signs up. You just modify the exercises to start since they're already at a handicap.
For your examples, get them to squat bodyweight; use a broomhandle instead of a bar to train the form and/or work up to the weight of the bar by having them just hold a smaller plate/dumbbell/whatever. Rack pull the deadlifts/have them do Romanian deadlifts, and each time they're ready to progress just get them to go further down until they're strong enough to get it off the floor. If your gym has a 10 or 15 kilo bar that's perfect
What's "a bit"? Normally you just soldier on with whatever you were at before the speedbump
rather than try and make up the difference.
she should just thyroidmaxx and coconutoilmaxx
any physical activity is beneficial, even if she only squats to take a shit
make her do squats with kettlebells until she can use the bar maybe? women doing squats and dl makes them look great, so you could try and motivate her with that
I would tell her not to bother thinking about exercise until she finds a diet that she can adhere to.
Doing both can lead to even quicker burnout as soon as the initial motivation burst is gone.
Low test and doc gave me hcg as a last resort before trt.
Almost a month in 2000 iu hcg, i gained 15 lbs. Is this normal or should I be worried? (Started at 180 lbs, 5’11 if that matters)
30male
Used to lift a shit ton and sports very fit
Covid closed gyms havent trained in over two years lost a ton of fitness strength and lost muscle mass
Went back to naturally dyel skinny with abs and lean lost like 15lbs of muscle (was always 10-13%)
Been lifting for a month again and last two days i went really fricking hard two days in a row even tho i felt beat after first day. Second day had a massive exertion headache , light headed , headache a little dizzy i had to sit down halfway cause i wanted to vomit and got chills. After resting a bit i finished my workout lol but today i feel pretty ass, headache if i push too hard to poop or anything like that. Slept a ton very sore all over.
How to fix? I didn’t pop some shit in my head right? Sucks not being 22 anymore
Been back up +10lbs almost tho
I have started fasting during the weekends (no food, only water). Any tips? Is drinking electrolytes necessary for such a short time?
just buy mixed salt (NaCl + KCl) and add a little bit to your water
even when you're not fasting, 'boosting' your water with some electrolytes will make you feel better
Is there any advantage of BB lifts over DB lifts, except for being able to lift more?
If I got that correctly, DB squats are great in avoiding asymmetries while also avoiding isolated movements even a tad bit more. Wouldn't that mean that, apart from squats and DLs, everyone should avoid lifting with BBs?
especially for bench and ohp it's much more annoying to incrementally increase the weight as they have bigger weight jumps
All the negative shit people say about barbell lifting is just plain false
How tf are you supposed to truly stay even if you don't have a point of reference between the 2 sides of your body?
In my opinion, no one with any type of asymmetry should ever touch a dumbbell at all as it will just exacerbate the unevenness
T. 3+/4atg/5+
Lifting more increases your body's ability to adapt (higher test)
Bro science about muscle activation and db range of motion is completely moot when you start talking about hormone output
Increasing your test through bb lifting heavy at volume>>>>>>>>>>>>>>>any perceived benefits you might get from dbs
If I'm cutting, do I just stick with the weight I can currently handle, or should I still aim for progressive overload?
I'm new to IST and I need dumbbells for a home workout. Any reccomendations for a dumbbell set which will last me for life? Alternatively, what sort of weights would I need for dumbbells to last a long time? Sorry for my bad england.
buy Ø50mm dumbbells and weights so that if you decide to buy a barbell in the future you can use the same weights
I just use those cheap star lock 25 mm adjustable dumbbells set and add cheap weights bought on sale. You can even get a barbell that can use the weights, but they can't handle much more than 150 kg, so they're sort of limited. The quality is subpar and it's a pain when you have to tighten them after every set, but they're really cheap and do the job. When I started out, I bought two adjustable dumbbell sets like this for like $20 each and I could combine the weights to make a heavy one at about 25 kg, which kept me going for a long time.
just how important is tracking your weights? i don’t really count reps and train on intensity.
Makes it easier to track progress and find when you are hitting a plateau.
Less wasted time because of guessing or misremembering what you did last time
What do I replace squats and bench press with if I can't get a rack/bench? (Extremely remote area.) Will floor press do the trick (I can get dumbbells)? What about lower body?
gymnastic ring flies, dips, weighted pushups
1 leg squats, sissy squats, lunges
I would get a barbell and rack shipped in or build a rack out of wood and still get the barbell shipped in
You can clean the barbell for front squats and overhead presses. Otherwise floor presses are fine, though building up some DIY stuff to raise youself a little bit from the ground shouldn't be that hard.
Thanks anons.
ran out of money. Running out of protein sources. I have like a week of maybe 100grams a day with most of it being peas, lentils and oats.
No more eggs, no more milk, less than a kilo of meat in my fridge.
Should I take the week off from lifting? Trying to keep my little noob gains for the next two weeks. How would you do it anon?
I would ask someone for a loan or do I like I did when this exact situation came about and got my first credit card
If you're 150lbs, 100g is probably enough protein for you tho (you can only process 0.8g/lb of lean mass)
I'm already paying debts (last time I'm getting indebted if I can avoid it.) and I currently get payed by commission, which I have failed to make for the past two weeks.
Yeah I have a card, I'm considering using it but I've done this in the past and I fricking hate it I don't want to use credit cards anymore. I'm out of money exactly because I'm paying card debts.
180lbs, 5'7". Have been lifting at a small deficit for the past 5 months and eating at around 130 grams of protein a day. my goal weight was over 150lbs although I don't focus on the number anymore. I'm already under 20% fat as best as I can tell from online sources, taking measures of my body and such, my current long term goal is 15% body fat.
I'm proficient at fasting from back then when I had a lot more weight to lose and wasn't lifting.
I'll try to reach 100grams of protein a day even if its shittier sources and do a 24hs fast this next weekend.
I need to fricking make commission like my life depends on it too.
And I'll keep lifting but lighter for the time being maybe?
Update, I trained even harder. I'm selling some of my shit this week. Also cutting other expenses.
How many pushups will I roll today?
What is wrong with fasting the weekends? I am 66.5kg and 8.5% (99% accuracy smart watch) body fat, but still I have to much fat on my stomach. I don't have visible abs as a consequence 🙁
You look like shit because you don't have enough lean mass
Fasting makes it almost impossible to gain lean mass
Also watches don't know shit
50:1 odds you're over 12% if you don't have abs
my galaxy watch 5's body fat calculator has the same accuracy as those fancy machines. I am 8.5% bodyfat...
Listen to me very carefully:
Your watch's bf estimation is one of the most inaccurate bf estimates you can get
You just fricking aren't 8.5% bf
Order some calipers and be brutal about using them. That'll be 3x closer to your real bf than your stupid little watch
Only 99% accurate way to measure bf is a dexa scan
https://www.gsmarena.com/study_determines_the_accuracy_of_the_galaxy_watch4_body_composition_measurements-news-56530.php
>The readings from a Galaxy Watch4 were compared against clinical measurements performed using dual-energy X-ray absorptiometry (DXA) scan and duplicate laboratory-grade octapolar bioelectrical impedance analysis.
97-98% accuracy, I am 8.5% body fat. Still no abs... only this weekend did I start fasting. Before that I just ate a lot and lifted weights. All my muscles grew largers and my reps increased. My abs got more volume, but didn't increase in actual size.
Any striations buddy? Do your muscles have lines on them? Can you see the 3 distinct heads of the shoulder?
The last time I dieted down to 8%, I could see some striations in the muscle and I could see each head of the shoulder. Everything was lean except maybe my glutes.
Don’t trust your watch blindly. Do what the other person said and get some calipers, or do a skin pinch test.
Bought a frozen dinner, just 300g of fish and chips. 800 calories. Where the frick do they come from?
300g x 4 calories per gram of protein and carbs = 1200 calories
Where did the other >400 go considering fat is 9cal/gram
I don't really understand how TDEE works. So I lift three times a week, which calculators say means I should have ~2500 TDEE, but wouldn't I just expend that much on the days I actually lift, and not every day?
You have that correct, but also understand that the exercise calorie estimates are VERY generous and usually inaccurate when it comes to calories burned. Just use the sedentary value and adjust based off your intake and weigh-ins.
That makes sense, thanks!
is there any downside to splitting up my PPL routine like this?
PPxLPxPLx
Not really, but you should consider running a four day program like Upper/Lower or 5/3/1 instead since it'll be more efficient. You'll work out your muscle groups the 1.5 times a week like that.
is this an alright push ups progression for a fatass newbie?
reds are assisted, black are regular
3 sets each Tuesday, Thursday and Saturday
Do you think that some of the hot girls with perfect booties in the gym are real escorts or am I a pig for thinking this? It seems easy money.
Are you expected to go up in weight (liftingwise) on a cut
yes some progress is possible
Possible but it's not the norm?
it's the norm
you'll have a cap obviously, but you'll be able to progress for quite some time. although relatively slowly
Any seated exercises with dumbells I can do while looking at a screen (like at work)
pretty much your entire upper body, sans maybe core
archery itself is not IST. lots of fatties and twinks that are good with bows. now if you try to larp and be like legolas we can talk about it. but seriously, bow draw is partially functional (shoots bow faster) but is also kind of an ego thing. if anything, your drawing arm will get bigger and create imbalances
probably not
just get a variety, pick 3 or 4. you'll find a use for all of them
Can I use archery to help with ISTness? I'm working my way up to 1/2/3/4 now so this would be supplemental. I only really know that a bow's draw is listed in pounds. Does this translate into any actual workout? Did old timey archers practice just by firing the bow or whatever?
Yes. Unless you're some reddit tier weirdo who wears leather to try to larp as legolas. Get a proper compound bow(around 62 pounds draw weight is all you need) and watch some John Dudley or Cameron Hanes. 3rd archery shoots are awesome ways to go get some hiking in as well as train your mind. Bonus that it is practice for hunting though there are tons of people who shoot archery and don't hunt if you're not into that.
You don't use your arms to draw a bow. You also should never try to draw a bow faster or slower. Archery trains balance a lot in this way.
Does hand position/the angle of the dumbbells matter when doing shrugs?
I want to get elastic bands to add to my home gym for accessory work like lat raises, tricep extensions, abd rear delt flys
what resistances should I get if I'm .8/1.5/2.5/3?
Give me a solid upperbody routine with a broken ankle. I’ve been just doing curls and tricep shit, getting bored
Can't you like almost do any upper body exercise with a broken ankle?
>SS or SL
I ran them, hit the wall, ran 531, hit intermediate numbers. I use SS style progression for new compound lifts I'm learning the technique on.
I guess I was asking if the method I described was good for someone moving on to linear periodization
>reasonable rep range
I know that for the compounds lower reps are better for strength which is why there's a 4x6-8 and a 3x5+. I have the first 3x10 day to get as much volume as possible at the beginning of the 3 week cycle
33 y/o chud on week 2 of 5x5. My only problem is a strong pain in my right shoulder from (high bar) squatting. Seems my muscles are too tight to reach a comfy position. It gets a little bit better by really squeezing the shoulderblades but not much. Pain persists for a day.
I found some back and shoulder stretches (e.g. shoulder dislocations) and have two rest days now. Should i continue squatting after that? Or will i just keep getting hurt this way? Maybe try higher bar?
b***h pad or low bar squat maybe.
First time with PED
Am I gonna frick up my body? Is this a good way to start?
>pic related just bought
> I live in the middle of nowhere so I cannot buy the real shit.
heart palps
Rare? Common?
moron.
Explain?
nayrt, but there's a steroid general almost always up.
Thx
Nvm, not one up rn, but will look for it in the future
Dumbells
Is 6lb dumbbell enough? How often? just do it constantly? just do curl? its basically just lifting and moving arm, I cant really frick it up with how weak I am, right? any kind of movement will be improvement as far as I see, right? I basically lost 130lb by just sitting in bed wasting away and my right arm is in constant pain if I try moving it at all.
Find the base weight for your right arm, and base amount of reps.
Let's say your right arm can only do 10lbs and 10 reps as a base standard and your left arm can only do 5lbs and 10 reps as a base standard.
You keep working out your left arm till it can do the 10lbx10rep work out.
Is 6lbs Enough? Idk
I don't know your minimum strength
Shit advise.
Then give some better advice butthole
Simply being physical and existing you will gain muscle
Buy a barbell and only do barbell curls and keep everything even
You'll even out after a few months
Also, fap with the other hand obv
>was sick for a month
>finally back in gym doing PPL
>hit legs
>theyre still sore
its leg day again, should i just rest instead?
how do I make 1 arm stronger? starting from 0. atrophy like a coma patient. dominant arm is not strong but not useless
Besides melatonin what else can increase my sleep quality?
Proper sleep hygiene.
They'll get less sore if you work them out. It's just DOMS, it's not dangerous.
not smoking weed because it fricks with your REM cycles
making it as dark and quiet as possible
having a dedicated bedroom for sleeping
taking a cold shower before
not getting stressed out over stupid shit in your head when trying to go to bed
not taking caffeine before the afternoon and letting all the adenosine clear up after waking up before taking caffeine
putting a pillow or something inbetween your legs if you sleep on your side
using f.lux if you want to buy into the blue light meme
getting a lot of electrolytes also helped my sleep immensely
zinc + magnesium before bed is cool too
get home every day by 8 PM at the latest. don't smoke, but occasionally drink. be in bed by 11 PM, and make sure to get eight hours of sleep, no matter what. After having a glass of warm milk and doing about twenty minutes of stretches before going to bed, you'll have no problems sleeping until morning.
Everyone seems to forget the biggest one. Go to bed at the same time every night no matter how tired you 'feel.' That's what fricks the majority of people up, they stay up and just to go bed whenever they feel like it.
How good is yoga for mobility work and stretching? I never stretch and saw that my gym offers free yoga courses, so I thought about checking them out.
Most of the same stretches. Just try it out, you might get onto something. I wish I started stretching and doing mobility work earlier before I started having issues with it.
>Painful gyno in my left nipple
What does it mean bros? Does it mean the tissue is dying/shrinking? Is it cancer? Should I go to a doctor?
yes you should see a doctor
Is holding flat-footed squats for over five minutes (just staying in the same position for five minutes) a good stretch for lower back and ankle mobility, or is it just a meme? I read that it helps for lower back pain, knee pain, doesn't seem like there's and end to what it can do.
I feel a good stretch in my lower back when doing it so I think I'm going to test it out, but I've never heard about it before and now it's suddenly the next big thing or something.
I want to be able to move like these grills. Does that make me have the gays?
Werid question but I'd figured I'd ask.
Yesterday was Father's day, I ate multiple servings of lazagna and garlic bread as well as a bunch of wine, jack and cokes, and key lime pie. I woke up today with really bad heart burn and I've noticed I'm getting more and more easily after going 1 meal a day and low carb. I'm confused if the heartburn is coming from the alcohol or the carbs, After I woke up with a hang over and stumbled to the bathroom I took 2 shits within an hour of each other, the first one was fine but the second one was acidic as frick and stung my butthole and basically ruined my day, its still stinging hours after shitting.
So wit that, what is causing it? The carbs? The Alcohol?
That wasn't carbs' fault, that was a ton of fat and booze. Greasy food is what causes heartburn and it's a lot worse when you combine it with booze, and it's especially worse when it's the only food your stomach is running on for the day. It's a miracle you didn't chuck it back up.
I take 5gr creatine a day and it makes me feel slightly sick for an hour. Is this normal or should I spread it out over the day?
if the weekly or every 8th day number of sets and reps is equal, does it matter if you do fullbody or split?
For short term size gains, no
For strength, programming matters
For long term size, you need to gain strength also so overall, yes it can matter
I have resolved to quit edging to yoga-pants prostitutes on reddit and instagram because my libido is absolutely fricked. To anybody here who has quit this kind of thing, how long did it take for your brain chemistry to level out?
I quit porn a few years ago. I'm still fricked but feel good about it regardless.
Fricked in what sense? I just want to feel normal horny again… I miss the excitement of seeing a sexy woman IRL but now I’m so numb
I still have unreasonable standards (myself and for grills). But libido is fine.
Heard on the cumming part, I think the reason why my erections suck so fricking bad is that I just keep the pattern of looking at pictures for so long. I honestly don’t see myself every quitting jerking off entirely because I go fricking insane after a couple weeks, but maybe just using my imagination is healthier?
Fapping to your imagination is what you're supposed to do
Porn gives a drug high and cycling through pics of different women creates a short feedback loop that amplifies the drug high
Make sure to only cum when you're rock hard also. This will take relaxing and figuring out how to have a real boner again
I hit a plateau two weeks into my weight loss. I was shedding 200 grams a day, but now for the last five days I've weighed the exact same thing. I'm doing 700 ish cals a day. I bike 2 hrs a day, and have gone swimming on the beach, where the water is still pretty chilly, every second day. I'm much more active than I was before so I'm praying to god that this plateau is my fat being replaced with muscle. My thighs feel significantly firmer, and my bike ride has started to feel like a breeze. I hope it won't be too long now until I've developed all the thigh muscle that this level of activity warrants, such that I'll start seeing the numbers drop again. I wanna see those numbers drop so badly.
I would track your measurements and not your weight
As long as you're hydrated and your measurements keep dropping, that's good progress because fat has more volume (higher measurements) than muscle due to density
So many autists here really frick themselves up because 1) they think their goal body weighs 40+lbs less than it does and 2) they stop caring about anything but the scale
That's how you end up an unimpressive skeleton who only looks good with his shirt off with a pump in extreme lighting
How the frick do I determine my goal measurement?
As of now, my goal weight is at the first quarter mark between underweight and overweight; A bmi of 19.8. But you're right; If I keep it up like this that'll land me at a much lower bodyfat percentage than I intend to go for, considering that I'm probably building muscle.
How about this instead:
I set a temporary goal weight at the middle point between under- and overweight, and once I get there I'll set a goal for my waist or my thighs?
Well, I would set strength goals in conjunction with measurement goals
It's mostly important just that the measurements keep dropping
It's difficult to actually guess goal measurements
Do then for sets of 8 and lower your bf
They're 2 different types of pain with 2 different causes
I get bad vertigo when I have spinal compression. I have a painful spot and stiffness when the fluid isn't flowing properly
I've had back pain more times than youve squatted.
Why is it called being a normie and not "not making it"
Check your form. Are your scapula retracted? It sounds like you might be Rollin your shoulders forward and are using your chest and not lats
I just wanna get slim and toned. I don't wanna build. While I'm losing fat I'll abuse the frick out of my thighs because they're the biggest muscle in the body and so using them is the most efficient way to burn energy, but I intend to let them get small again as well, once I've burned enough fat.
How about I track my weight, but I'll keep a separate column from which I'll subtract a wishful 150 grams every day it stalls. And then once that imaginary number reaches my goal weight I'll look at myself and ask if I feel like I look slim enough? I've done that for the past 5 days and it feels pretty good.
I just hit my 1/2/3/4, but look like absolute dyel shit.
Now what?
Focus on hypertrophy instead. I'd recommend an Upper/Lower split, then you can work out every day and just take a rest day once in a while when you feel like it. It's better than PPL that only works out muscle groups twice a week, as you get in one more workout.
You could do the traditional alternating power and hypertrophy workout (PHUL), but I'd probably just do something like 5/3/1 with bench and ohp on upper and deadlift and squats on lower, and just blast them with a lot of volume exercises.
Clear and comprehensive, thank you very much sir.
>permabulks for strength
>hurr why am I dyel
>improper movement of spinal fluid
>you might just have spinal compression
I have a feeling that you have no idea what you're talking about.
im trying to do chin ups but after just a couple my heart hurt likes hell and i need to stop
Either a weak heart and can't stand blooded pressure rise or shit stamina
Why is it called "skinny fat" and not "skelly with a belly"
Is it ok to power through the pain of bruised sides. Got hit a week ago kickboxing and it still hurts to do stuff like situps but it's tolerable now
Noob lifter, trying to dial in my squats. It's my fourth session and I feel like I'm just about starting to push my legs at 3x5 75kg, but when I finish a set I get lightheaded and my vision narrows for about 20 seconds. Am I doing something wrong here? I feel like I could probably lift more but I don't wanna pass out
>As long as you're getting stronger it doesn't matter
Thanks for being real with me
Why do people hate ON protein? Cheaper to get than MP, and thats even when MP has their usual sales. It’s also easier to get, no waiting for shipping since you can get them at Costco.
don't listen to this clown
It can be difficult to get enough protein in a day particularly if you have dietary restrictions or are on a cut. I don't know that people hate ON as much as they don't like the price. For me it's a consistent quality that tastes decent, mixes well, and has good macros. MP just has a really nasty cheapness to it and I hate relying on shipping.
I bought a tub of ON because I wanted to keep the tub for putting cheaper whey in later. Honestly, taste's fantastic. I just really don't want to pay that much per pound.
I don't know why they don't sell refills of ON whey in bags. When I got the tub it was only like 3/5ths full because it all settles in transit and I can't imagine shipping that much air is cost effective. I guess the rigid tubs are the iconic part of the brand and they don't want to seem non-premium by selling in bags.
They do sell in bags in some places, I have a 5 lb bag from costco. All tubs no matter what the brand do have a lot of air in the container and that's most likely some kind of non-oxygen filler at the factor to prevent aging or whatever, tons of food products do this. Almost all packaged food is sold by weight, not volume.
My kingdom for a Costco...
>All tubs no matter what the brand do have a lot of air in the container and that's most likely some kind of non-oxygen filler at the factor to prevent aging
Ahh, okay. Never considered there might be something more inert than just regular air in there, but that makes a lot of sense. I suppose they wouldn't want people scooping the forbidden pillows into their post-workout shakes by accident so they gotta have something else to keep it shelf stable.
>Almost all packaged food is sold by weight, not volume.
I understand this. What I'm not understanding why there couldn't be a part of the production line that would tamp the whey powder down into a smaller tub so the same weight would occupy less physical space. Other than of course an extra machine being an extra cost and an extra point of failure and maybe tricky to retrofit into the production facility.
I believe they attempted this with a bunch of different kinds of snacks, but saw sales dropping because people saw the smaller packaged and thought that it was less value.
Customers are used to a certain amount of air being sold with a lot of their products so without it they'll feel cheated...
How long can you skip rest days for?
I've been doing PPL nonstop for two weeks, missing 2 rest days. I'm considering missing a third. My shoulders are the only thing that's worryingly sore. I could just avoid anything that uses the shoulder in this next week.
Lifting is the only thing keeping me from mentally cracking right now and I can't imagine the pain of not being able to go for one day at this time
You can do that but I would fully suggest a rest day as I recently fricked myself up in exactly your situation and overtrained on squats, then had to take a month off and realized all the extra gains I got form skipping rest was taken away and then some by the extended break.
But...the extended break made me realize I was overtraining my shoulders for ages anyway and now they're better than before.
In your case I'd suggest getting on the assault bike or something like that and grinding out 300-500 calories and going home, or go for a swim. Both of those aren't joint impacting.
Probably when you rack the weight sit down but keep your hands on the bar, like that stretch you see guys doing before big lifts. That way, you're getting more time to have the blood go where it needs to and you're less likely to pass out - and if you did not much will happen as you're in a safe spot.
Unlike the guys you see in those gym fail videos where they do a big deadlift or something.....pass out against a wall....then the bar rolls back and snaps their knees.
Just swim for a month or so and see if you can actually tolerate it at all, consider investing in swimming headphones (they exist) and listen to podcasts or something while swimming. Swimming half an hour without something like this is excruciating.
What do you mean tolerate? I walk for 3 hours every single day with no headphones phone or anything so I don’t think swimming for 30 minutes without headphones will be an issue for me.
as a fat guy on a cut, should I lift heavy or small weights for high reps?
ideally you want to lift as heavy as you can and just lower the volume by a set or two.
If I wanted to swim for fitness, should I hire a coach to learn proper technique or should I just get in the pool and swim?
Today I pulled out a 3 plate deadlift pr for the first time after training since new years, the personal trainer at the gym however recommended I get a lifting belt if I want to get into heavy loads. Is it necessary to own a lifting belt? Does it help avoid injury? I don't care much about how much I'm lifting but rather progress and to stay healthy, I'd like to stay on the safe side of things and not frick up anything. Will any other things make me avoid any possible injuries?
belts just feel great and safe. Alan Thrall's video has some straight to the point info on what to expect and how to use one
Lifting belts make lifting heavy safer
They reduce spinal compression when properly braced and reduce rates of lumbar injury
They aren't a magic wand but I would have one on hand cuz you'll need it sooner or later
T.lmao5pl8?! DL
Protein supps are a fricking meme
Eat real food and stop paying for that trash
Uhhh that sounds like lying to yourself idk
This is why real LP programs start you at the bar
You gain experience and figure shit out before you get to taxing weight
>Shit talking strength
I love when smolbois start beating their chests like anyone's listening lmaoooooo
Frick me, shoulder impingement again. I like the relief when I pull back my shoulders. Are there any good shoulder wraps that keep my posture in check?
The posture band thing
I would allude to it vaguely and see how he reacts first before just coming out
I assume he won't do anything after you admit you're a cumgargling homosexual, but it's good to check first
>cumgargling homosexual
>average IST poster can't submit a post without including gay shit
Hello folks,
I have been injecting test cyp + using exemestane for a couple of months now and I do want to come clean to my primary care doctor because I feel that is the right thing to do. Is there any chance that I would get reported to the feds since test is a controlled substance?
Check the laws on doctor/patient confidentiality in your state/country and what they're legally required to report, as well as professional standards for doctors that they could lose their certification over if they were found to break them.
Typically as far as legal requirements go (at least in most anglosphere, common law jurisdictions) doctors only have to report serious indictable offenses, or knowledge thereof. We're talking offences on the level of homicide, sexual assault, grievous bodily harm, reckless driving causing injury - rule of thumb, anything that has caused serious injury to a third party or could lead to the apprehension of someone who caused such injuries. Professional standards aren't as strict and mostly deal with meeting minimum standards of care but they usually encompass a requirement to report such offences as described above.
Also note the possession or supply of a controlled substance is usually the actual crime, not the act of having used it. And just think logically about that, right? If having done too much coke or methamphetamine or tren or whatever was putting someone's life at risk, but getting medical care for it would automatically implicate them in a crime, barely anyone would ever go to the hospital for their overdoses for fear of being put in handcuffs. There'd be dead bodies piling up and upset citizens everywhere and it would just be a mess.
In your case telling the doctor should be fine because 1) no third party harm and 2) you're not even in possession of the substances (right? Right?)
>t. aussie lawgay
>t. also not your lawyer
No idea what benefits you're looking for exactly but I love fresh ginger and lemongrass tea. The finer you can chop/grind it the stronger the flavour and I suppose the more of whatever compound you're trying to extract out of it. Ginger has a thousand culinary uses, maybe ask on IST 's QTDDTOT for a laugh?
Getting too expensive for my tastes, but very real.
Thanks for taking your time kangaroo. Definetly not legal advice, gotcha.
My pleasure. I get activated when a QTDDTOT from my like three areas of expertise actually come up. Not sure where you in the world so sorry the not personalised legal advice is a little generic. If you're in the EU same deal should apply, even though those are civil law states. If you're in some non-EU post-Soviet state then I guess be absolutely sure the doctor is gonna be chill about it and fingers crossed lol.
What's the best way to eat ginger to reap the hormonal benefits? I just bought a root, washed it, and grated it into a bowl. Can I make this into a tea?
Good fricking question bromigo
You'd be better off swapping meat for the protein powder you eat if we're being honest tho
yeah definitely, but I want ginger in my diet, I've heard so much about ginger, I need to figure out how to eat this shit lol.
I'm a raw egg guy too.
Can I get pointers or thoughts on my workout schedule
>Push Day (Mon/Thur)
Inc. Bench Press 4x8
Overhead Shoulder Press 4x8
Dumbell Lateral Raises 4x12
Chest Flies 4x12
Triceps Dip 4x8
Tricep Pulldown 4x12
>Pull Day (Tues/Fri)
Pull Ups 4x8
Bent over Rows 4x8
Lat Pushdowns 4x12
Bicep Curls 4x12
Cable Curls 4x12
Cable Pulls 4x12
Forearm Curls 4x12
Shoulder Shrugs 4x12
>Leg Day (Wed/Sat)
Squats 4x8
Deadlifts 4x8
Calf Raises 4x20
Bulgarian Split Squats 4x8
>Every day except Sunday
Cable Crunches 4x10
Hanging Leg Raises 4x15
Russian Twists 4x15
Ab Roller 4x20
I also jog for about 1.5 hours every day but Sundays
If I am understanding correctly, you are doing from 8-12 exercises, all 4 sets each along with 1.5 hours of cardio. That seems very excessive to me.
Look up "Junk volume" on the Interwebz and trim the fat out of your shitty workout program.
Thoughts on creatine?
I got my CK tested and it is 914. Should I hold off on my workouts until I see a doctor?
Not alarmingly high, could get that high just from a hard training session. Rhabdo is like when CK is ten times that or more.
So I got a whey protein thing on a family raffle (not the one in pic, mine's isolate or smth)
Is it any useful for a skinny frick who doesn't even exercise?
I never tried this shit and honestly figure it might have more value if I give away or sell it to someone else.
>gonna have sexo for the first time in months tomorrow
>fapped like 4 times today
how do I optimize my wiener in a short period of time? I'm certain I'll still get hard but it won't be my best work.
cardio to improve my sexual performance? I sometimes get out of breath. is any cardio ok?