"Questions that don't deserve their own thread" thread.
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QTDDTOT
"Questions that don't deserve their own thread" thread.
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Finally joined a gym today. What apps do you recommend for tracking exercises, weight lifted, reps etc?
Or just use a notebook? I don't want to get too obsessive too quickly and just start buying loads of protein powder and all kinds of pointless shit. For the time being I just want to focus on getting stronger, learning the equipment, learning good form etc.
But I still want to record and track my progress. I'm pretty pleased I finally joined, I've been putting it off for too long. Now in my mid-30s and it seems sensible to do it. I look forward to getting dysmorphia.
I've yet to find an app that let's me detail everything as well as just writing it down in a notebook honestly
Same. Just keeping track inmy notebook.
Try Hevy it basically works as my notebook to put in what I did for the day and also to plan ahead with a routine
I use strong and it lets you add notes to every workout or exercise, and have them repeat automatically next workout if you wanna remember something. The free version is trash but you can easily find a cracked paid apk online. Its the best app ive seen, not perfect though
Strong is the best one although it hasn't been updated in a while, hevy is newer and similar but is harder to crack if you don't want to pay
You could also use boostcamp which have an inferior UI compared to strong or hevy but it has lots of popular programs out of the box
Just go by memory. You'll be exercising your brain too.
Here.
Thanks everybody, I'll check out the app but seems like a book is the way to go. Will get a briefcase to take to the gym for my notes, copy of starting strength and framed picture of Arnold Schwarzenegger.
Another question:
Is the first time approaching a bench/squat rack always daunting? Going again tomorrow and feeling very nervous about it. Machines are kind of easy, but free weights are a different beast.
And one more:
Any IST approved wireless headphones or earbuds?
Thanks.
>Is the first time approaching a bench/squat rack always daunting?
Start with just the barbell to get into it. I don't remember, it's like 20 years ago since I started and I can't even remember when I first worked out. It's probably going to be no issue.
>Any IST approved wireless headphones or earbuds?
I use a bose qc35 I think they're called. Most of the people at my gym wear earbuds now, but I like the noise cancelling and it sort of says don't disturb me with headphones.
>Will get a briefcase to take to the gym for my notes, copy of starting strength and framed picture of Arnold Schwarzenegger.
Don't forget a statue of zyzz.
Thanks. When you say start with the barbell do you mean just do bodyweight lifts?
I'll look into the headphones. I prefer headphones, and I'm not going to be doing aggressive cardio so I doubt they're going to come flying off my head.
It's funny about Zyzz. I've been on IST since 2006 and was around when he was. He was really inspiring, but my social awkwardness and general anxieties really got the better of me and I never joined. All these years later, not only has he long since passed, but I'm a very different person. And despite that I still consider him an inspiration. What a guy.
No, start with squats and bench press with the 20 kg olympic barbell to learn form. Stronglifts even says that you should start from the barbell and add 2.5 kg every workout. That's a bit extreme, most likely you can start a little higher, but in the beginning it's good just learning how to use a barbell with good form. Everyone is new once, and needs to learn how to lift. Going to heavy quickly will more likely make you develop poor form, poor progress, and might even make you injure yourself.
I was here regularly back in 2011 and 2013 right after zyzz died. His inspiration meant a lot to me, and even though this board isn't the same as it was, I still come here now and then usually to answer questions in the QTDDTOT like others did for me back then.
My only issue with headphones are when doing skullcrushers. I should probably just take them off while doing them.
Thanks mate, sounds good to me.
I know what you mean about hanging around and passing things on. I'm 34 now and feel like even though this site is shit, I still see people here that sound like I did and I feel the need to help them.
give jefit a try for the app. I've been using it for a decade
The Strong app is perfect for me
Honestly, just use a notepad on your phone. That's what I do.
Every day you work out, make a new note and write down everything you do.
So for example, lets say you start with a 3-day-a-week Push/Pull/Legs split.
Do your Push workout on, say, Monday, and put it all down in a note.
Then next Monday when you do that same Push workout, copy/paste that into a new note.
Mark every note with a date at the top so you can easily find which one you need.
what products should i use to get rid of acne scaring (and any future acne) on my body and face?
Silicone tape and bio-oil worked for me personally
seems a bit expensive for something ill be slathering over my whole back and front
Could always try an iodine treatment instead. It's still considered experimental but it seems to work well. Or you could get laser treatments done to smooth out your skin. Also helps you look way younger
Acne in and of itself is caused moreso by bacteria than diet, though the more acne-prone forms of bacteria feed off of sugary excretions on your face.
There are two forms of acne cream, those that kill bacteria and work over a long time (Benozyl Peroxide and others), and those that prevent the secretions/reduce inflammation and work within a few days (salycylic acid and others).
The mistake people make is assuming that they can just use one or the other, or always use both, and see long term results. One cannot completely eliminate the presence of bacteria on skin, and one cannot simply anti-inflame or reduce away the secretions of acne. Obviously, you should be avoiding processed sugars, but aside from that, you should be using both a bacteria-killer and an anti-secretionary on "hotspots" on your face. Once they seem to reduce, STOP USING THE TREATMENT AND DON'T TOUCH YOUR FACE! This will allow the "normal" bacteria which does not cause acne on the rest of your face to colonize that part of your skin, hopefully leading to a long term reduction.
If this does not work, repeat. You can even try rubbing alcohol on your face if it's very bad, it'll reliably cull bacteria. Just don't use these products as they are marketed, as a long term solution. Use them intelligently.
i'm 42
will i ever see my abs again?
Probably, if you get lean enough and train your abs so that they are more visible. It won't be easy compared to how fast you can cut as a younger man, but it'd doable in your 40s, I think. 50+ I think it's the point where you definitely won't be seeing your abs again, at least not the full 6 pack
Rate my ppl, am I missing something? I'm doing this every day with no rest days, also I'm training 100% for aesthetics
pull
3 x6-10 Pull Up
3 x6-10 Iso-Lateral Row (Machine)
3 x8-12 Reverse Fly (Machine)
3x8-12 Lat Pulldown (Cable)
3 x8-12 Bicep Curl (Machine)
3 x8-12 Preacher Curl (Machine)
push
3 x5-8 Bench Press (Barbell)
3 x6-10 Shoulder Press (Plate Loaded)
3 x8-12 incline bench press ( machine)
3 x8-12 Lateral Raise (Dumbbell)
3 x8-12 Triceps Pushdown (Cable - Straight B..
3 x8-12 triceps press (machine)
leg
4 x6-10 Leg Press
3x6-10 Hip Thrusts (Machine)
2x8-12 Bulgarian Split Squat
3 x12-20 Seated Calf Raise (Plate Loaded)
3 x10-15 Calf Extension
3x8-12 Lying Leg Curl (Machine)
Abs, obliques, wrists, back extension is the only obvious ones I can think of that's not hit.
I still just use a notebook. I take a photo of the notebook with my phone some times for reference, and uses notes (on iphone) to keep track of my lifts every workout.
You don't really need protein powder, with a normal diet it's not hard getting enough protein. It's a bit harder when you're cutting though, especially if you're cutting a bit aggressive.
I don't think everyone develops dysmorphia, I haven't but I didn't start working out properly until my middle 20s, and now over a decade later I still don't have dysmorphia.
Whats a good newbie 3 day full body that isnt just compounds like stronglift or starting strength
Reg parks beginners.
Add facepulls to A and reverse flys to B. 2 sets of 12 reps
You'd probably be better off just doing one of the beginner programs and add what you want. Phraks greyskull lp is probably better if you don't want to develop you lower body faster than your upper body. You could probably do something like this.
Workout A
Rows 3x5
Bench Press 3x5
Squat 3x5
Incline dumbbell bench press 3x8
Skullcrusher 3x8
Hanging leg raises 3xfailure
Workout B
Chins 3xfailure
Overhead press 3x5
Deadlift 1x5
Curls 3x8
Lateral raise 3x8
Pulldowns 3x10
Could probably add some rear delts like band pullaparts, calves work, obliques work, or alternate some of them so it's not too much, but you get the gist of it.
Trying to build up my willpower, how can I consistently say no to junk food? Half the time it's my parents insisting I have it and I find it hard to say no to them.
tell them youll kys if they ask one more time
Don't know if they'd care anon
Mentally berate yourself for even considering it and remember why you started avoiding it in the first place.
I'm a hip dominant squatter with long legs
I suck dick at squats and never feel my quads, should I do these instead?
I think it would be better doing front squats if you want to hit your quads. Though I think these hit the teardrop muscle a bit better than regular squats iirc.
I do front squats as an accesory already
Not a fitness question but i hate other boards so
Can someone suggest a free accurate iq test online?
Everything I find either has elementary grade puzzles or makes me do the test and ask for payment for the results
I want those brain gains
IQ tests are dumb, but if you want one many people seem to use, try mensa. Expect to score higher than your IQ on mensa.
Do the one at openpsychometrics.org .
Reposting
Can I get a quick bodyfat guess? I'm 6' and 172. My waistline is 31.5 inches. I really don't want to cut down to like 160 to be lean and look like a skeleton. I've been lifting for a while and I've got okay lifts but I still look like a skinnyfat piece of shit. And if I cut I'll just be a skinny piece of shit. 170 is already way too light for my liking.
Also please note that I took these pics in the worst possible lighting without flexing or posing in any way at all. If I lean back in front-facing lighting and flex, I can see my top abs pushing through.
keep slow bulking
bf% doesnt matter
With the shitty lighting probably around 18-19% right now. You hold bodyfat really well though
I don't have a bench, mainly for space. I've been doing dumbbell workouts, thinking of adding a chin up bar. Any other space friendly items I can add to get swole. I do a lot of cardio in the day, just looking to do some more focused work.
Exercise bands I guess. You can train your entire body with them if you want to. I mainly use them for band pullaparts and side steps though, but they're nice if you don't have cables.
There's a decent boxing gym near me that I thought about paying a visit sometime in the future because I always wanted to learn at least the basics of boxing. My condition is pretty crappy right now so I plan on working on that before I go there, but I was wondering if there are any supplementary exercises that might be worth doing in the meanwhile that help with boxing, like, I was planning to add some neck exercise on top of what I usually do, for example. What other exercises might be worth it besides cardio? Ab work, front delt isometrics, or something else?
Don't wait, just go to the boxing class and sign up. Even if it's a fairly competitive gym there will still be a large amount of newbies and hobbyists. If you keep waiting until you're "ready" you'll regret the skill development you missed out on. Plus you'll get better motivation and guidance rather than trying to hack it on your own.
t. waited several years to start training martial arts
What do you guys eat for breakfast? I am never hungry in the morning so I have trouble forcing myself eat. I am losing calories on bananas and yogurt.
What size sandbag should I buy if I'm 5'7 and weigh 175lbs? I mostly do calisthenics and legs are lacking. Looking for home leg workouts without a gym membership. I can do 16 pull-ups and 20 dips so decent upper body. Recovered sharting strength cultie so legs are still decently strong from t-rex mode.
How much of a deficit can I run while still gaining lean mass? 200-300? Also, what's the best calculator for tdee. It seems like cronometer and my fitbit are both wildly inaccurate
You cannot gain any sort of mass on a caloric deficit, that isn't how it works. You can slow bulk on a 200-400 calorie surplus so you dont bloatmaxx.
Ok, so whats the minimum bulk then? If I aim for just 100 over, it'll be slow but I should get more muscle without much fat?
I disagree with this slightly. You can build muscle on a caloric deficit if your body fat is >16% or so. Once you start to lean out at all you'll slow down. Remember CICO, and your bodyfat is just essentially stored calories your body can expend. I personally increased my bench from 205 to 225 and my deadlift from 325 to 350 during a cut, in which I dropped from 18% bodyfat to about 12%.
Once you get more lean though it stops working. It also doesn't work on advanced lifters, who generally need their diet dialed in 24/7 to maintain the muscle they've got.
I weigh 200 pounds, probably around 25% bodyfat, so I figure I could probably cut quite a bit before it becomes an issue, as long as I stick to a pound or so a week?
If you're really 25% bodyfat then you can get away with a deeper cut. Maybe between 1.5-2 lbs/week. At the same time you should follow SS or GSLP (I recommend greyskull). Deload when you have to. Focus on getting stronger. Eat less. Do 30 mins of cardio after every workout and 30+ mins of cardio on every off day. Rest 1 day a week. Dial in your calories.
Ok. I posted above about doing 5/3/1 for beginners, is GSLP a better routine for someone who just started a month ago? Or should I just stick with what I've got going on?
Well GSLP will have faster progression. I also like the way it handles deloads, in which you drop weight immediately. It also includes an AMRAP set, so if you do deload you still get to slam away for 10-15 reps on the lighter weight, so you're still adapting and getting stronger. You can choose to run PGSLP, as it's free and easy to find anywhere. But if you buy the book (which is full of great articles and will answer a ton of questions you'll have), he also outlines various, more specific alterations to the program based on your goals. I saw great success running his "Greyskull Gladiator" focus.
You could probably do greyskull lp for a couple of months, then jump back on 5/3/1 for beginners. Though it's nice having a strength base, it's not necessary. If you're over 35 years old, I'd probably just stay on 5/3/1 honestly because the risk of injury with linear progression is higher than training submaximally.
I do 20 minutes of rowing machine before my workouts and it's fine, I have nice progression and it doesn't affect my lifts.
Also, is the IST version legit or moronic?
Looks fine to me. Similar to PGSLP but deadlift day is a bit different.
I think the best version is alternating squats and deadlifts honestly, and doing chins and rows first. Chins with deadlift and rows with squats. This version har extra triceps, biceps, and side delts work, which is fine. I'd probably add some abs and obliques work, and some calves and rear delts like band pullaparts too. Though it really depends on what you want to work with.
Unless you're a fat beginner you're most likely going to lose muscle during a cut.
I want to buy this lat pull-down machine for $900 bucks, is 200lbs enough weight? how much can you load at the commercial ones? for perspective i can do 2 chin ups without cheating.. i have shit upper body genetics.
Yes that’s plenty of weight. 200 lbs lat pull down is insane
thanks, i might shop around local sporting goods stores and see if they have any and what weight they have.
>I want to buy this lat pull-down machine for $900 bucks
You could buy an entire home gym for $900.
I'd probably just buy a couple of bands and hang from the rack and just do band pull downs, chins, and pullups, and even negatives to progress.
Then again I've got equipment for $3-4k so I shouldn't really say anything.
I got a squat rack I purchased off craigslist that looks similar to this that has lasted me for like 15 years, have a solid bench, 365lbs of weights and some dumb bells 15s, 25s, 35s and 45s pairs. The reason I don't want to buy any cheaper ones is because I see in some reviews that they are pretty janky, though the $900 is probably trash compared to the commercial ones that go for 2-4k.
Can G-Fuel replace pre-workout. Can it give me the same effect?
>Each serving of Energy Formula powder contains 15 calories, 140 mg of caffeine and is focus amino-fortified, packed with antioxidants and Vitamins C + E + B12 + B6.
Lmao no, it's caffeinated snake oil.
Will the snake oil help me lose weight?
Been doing GreySkull LP for a few months now with this shit home set-up. What are some more intensive programs that I can do with just a power rack, flat bench, and some plates? Seems like a lot of them involve machines or dumbbells?
You can do more or less anything with barbells, just change the machine and dumbbell variants to barbell variants.
You can do most programs with barbells. I like upper/lower (like PHUL) and 5/3/1 Boring but Big. You'd might like to finish your noobie gains before you jump onto 5/3/1 though, though it's not mandatory.
I say just make GSLP more intensive. But I'm biased and I love Johnny Pain. Add more chinups, rows and calisthenics to make it more intensive.
PHUL works, so does 5/3/1.
Give me the run down on incorporating cardio into my routine
run on your days off, eat the deficit calories you lost running if you want to keep your gains, if you are cutting just keep the deficit.
What if I can’t run on my off days and have to run on my on days
eat more wholesome carbs for glycogen then on those days otherwise, you will be pretty worn out.
I've started doing 5/3/1 for beginners, with the double squat and bench volume. I'm doing my best to follow the program to the letter, but only adding 5/10 pounds a month seems slow for a beginner program. Should I just stick to it, or is there a way to speed it up without snapping my shit up?
speeding up with the load progression is a sure fire way to snap your shit up. If you have got excellent form, adequate diet go for it, otherwise slow and steady. Best case is you will progress slowly every month, worst case scenario you wreck your back or something and are out of commission for weeks if not months.
If you are genuinely able to add 10 lbs a month for any extended period of time, you will make great progress. That’s 120 lbs a year. That’s not slow at all.
What warmups before and stretches after these exercises do I need to be doing? tl;dr, it's Stronglift 5x5
Squats 15x5, bodyweight, I don't have a bar, only dumbbells. I'm 320 lbs.
Bench press
Dumbbell rows
Overhead press with dumbbells
and Deadlift with a trap bar.
My left knee doesn't want to bend as far as my right knee when I'm putting on pants.
Or 5x15. Whichever is 5 sets of 15 squats.
Get serious. Go to a gym. Bodyweight squats won't help. 5X5 is an LP. You need a lot of varying weights of plates. And a barbell.
Alright, but what warmups and stretches.
I'm literally just starting and stopping.
I’ve been lifting for about a month and a half and have been going up on weight consistently. Today for some reason I had to drop my bench press 10 pounds to get through my reps. Is it normal to have a down day like this? Recently switched from 5x10 to 3x5 with higher weight on all my lifts and am wondering if that was a mistake.
>seem to have put on muscle, seemingly from allergy shots
>this woulld track with the effects of histamine
Am I just crazy?
How can I get better definition in my lowest pair of abs? The lighting in this pic isn't the greatest but when I flex my abs, the upper two pairs stand out very prominently whereas the lowest of the three pairs is pretty faint, with just barely being able to see the contour of the bottom of the ab on a good day and just barely being able to see the contour of the top and separation from the middle ab on a bad day.
Is it a matter of cutting to a lower bodyfat percentage, or is there something I can do to really isolate and work the lowest of the abs?
4pack gang rise up. I think we just gotta live with it bro
If you want to isolate them, do hanging leg raises, and bring your knees into your chest.
How do you count fat when calorie counting?
Should I just add all the calories of whatever oil I'm using? It's not like I'm drinking down the oil I used to prepare a steak or something.
Should I be worried if semaglutide is pushing my resting heart rate over 100? Worried that my gear use with the high heart rate will lead to cardiac hypertrophy
I have an absolute dumper, despite being really skinny. Im trying to bulk up to even out the proportions but holy shit I dont understand how to slim this shit down. Squats just make it joocier and running doesnt seem to do anything. Wtf do
let me see that ass anon. to answer your question of course. thanks.
Just how realiable is a copper IUD?
I've been dating my gf for a few months now, and I want to get off the condoms, but also don't want her to start taking contraceptives. The thing is that recently my friend got his wife pregnant, even tho she as on the IUD (a cheap one, from what he told me).
Can I really trust that shit?
just have kids homosexual, what do you want to die alone and miserable?
Came inside my ex plenty for the 3 years she had a copper iud and no spawn created. Conceptually it doesnt seem like the most foolproof of IUD implementations though.
is your friend keeping his surprise babe?
Why do lower body exercises frick my shit up, cardio-wise? Leg presses or squats I'm always sweating heavy and out of breath at the end of a set.
Because they use a lot more musculature. You're moving a much heavier weight. Also squats require a lot of core stability, which is even more muscle recruitment.
>Decide to try no fap/no porn again
>Internet becomes completely unusable
>Just posting here can damn near make you fail
I never know what to do when I start these because a large chunk of my days are watching porn and jerking off. in a 24 hour day, at least 17 hours involve porn, and or masturbation.
Gained 8lbs first month of lifting. 10 days later i gained another 4lbs. Cut down on calories? Skinnyfat bulking, 6'3 200lbs
how hard are you bulking? 6'3" 200 lbs hardly sounds skinny.
find activities to do that isn't just surfing the internet endlessly. boredom leads to jerking off.
If you don't want kids, don't squirt inside.
Unless you're pouring all the oil and your plate and consuming it, you can assume that only a small amount makes it into the final meal. This is assuming that you're strictly using the oil to cook the food and that it isn't combined into the dish.
You're starting to find out that linear progression doesn't keep going up forever. You'll have bad days and you'll have plateaus. Totally normal.
no supplements or food helps you lose weight. Calorie deficits lose weight and are the only way to lose weight.
All my weight is around my gut. Skinny arms etc. Eating 3k cal, no sugar and minimal amount of processed shit. So not trying to dirtybulk or anything.. thinking of going down to 2500 and see how fast i gain.
3k cal for your height and weight is overkill...to be honest it doesn't sound like you're skinnyfat at all, you just sound overweight. I would cut in your position.
Wtf literally me
Recommended is about 1 lbs a week, which is about 4 lbs a month. You're gaining a lot more fat than necessary most likely. You can probably reduce your surplus with 500 cals or something.
No one is gaining 1 lb of muscle a week. Beginners can expect to gain 1-2 lbs a month.
What if I just did RDL from squat and a triple extension movement for legs?
is trying to add weight to an exercise every other week going a bit too fast? i dont wanna end up trapped under a bar since im dyel af right now
As long as you're not ego-lifting you'll be fine. My rule is that I have to hit my reps for sets for particular exercise 2 sessions in a row before I move up in weight. When you're a beginner you want to move up to a weight that's not easy, but not difficult to complete your reps. It gets harder the farther into your reps you get, so something that may have felt doable during the first set may pin you on your last set if you aren't careful.
The best advice I can give is if you don't think you have at-least 2 more reps in the tank, re-rack it.
In beginner linear progression programs you add weight every workout. So every other week is probably not too fast if you're a beginner, probably more on the slow side.
Should I buy this? Is it a good deal or are Amazon trying to israelite me with this prime day deal shit
https://www.amazon.com.au/Optimum-Nutrition-Standard-Chocolate-Protein/dp/B07B2X7H1F
I want to start cycling in my apartment but I don't want to buy a standalone stationary cycle. What's the best and cheapest way to take any bike and make it stationary enough for intense cardio?
Probably something like this, but they're shit expensive.
Get a real bike, and go use it. Or better yet, go running.
Get a real bike and a dumb trainer. Trainer will cost around a hundred and now you can use it with apps, get power, etc.
If you're frying things that do absorb a lot of oil just pour your oil out into a measuring cup for reuse..
Picrel is butter from some tendies I just made. 2/3 cup left over from 1 1/4 which is a lot saved. 2lbs of chicken made 4 servings and the breading absorbed approx 36g of butter per serving.
Lardass that recently went down to the upper bound of overweight here.
Is there anything at all I can do not to feel like complete shit lifting on a heavy cut?
How do I increase my arm strength for more effective strangling and choking? Serious question. I'm 210lbs of pure endurance and leg strength
Do I probably have autism or something if I'm having a lot of difficulty learning to swim? My instructor needs to explain things to me several times over and I still frick up, I still cannot tread water for the life of me but everyone says it's easy. I am not "dumb" at least in academics but I seem to have a lot of difficulty learning things like swimming, driving, dancing.
Goddammit my GF has the same problems and so I think she has tism too. Plus a bunch of allergies. She'll breed weak miserable kids.
Some people just can't float. I barely float at all in the water. I have really low body fat though. My wife is fatter than me and she floats really easily though. I can't float on my back like some people, my legs sink in the water.
I look good, my physique is finally good.
How can I meet women?
>issues
>workaholic and burnout
>no time
>no hobbies
>autist
>virgin
>old
>no instagram or tinder
>can't take photos of myself
Please help.
The world doesn't need any more "people" with autism
>no hobbies
Main problem, common of autists. It's why dating one gets really boring.
>no time
Complements problem above, although that's the curse of life for ya. No one ever has enough time.
>no social media
You're doing yourself a favor there.
>old virgin
Should have tried to do all this earlier. Too bad there's no cure for 'tism
>strong physique
You still have a chance to have some good sex, but autists don't usually build strong relationships
>socially awkward
This will be your achilles heel if you master all the other stuff
>Should have tried to do all this earlier. Too bad there's no cure for 'tism
I know but I'm losing it now. Not feeling all that well.
>strong physique
>You still have a chance to have some good sex, but autists don't usually build strong relationships
>socially awkward
>This will be your achilles heel if you master all the other stuff
I am not able to fake not being depressed and dead inside anymore.
You fool. You worked out your body, but forgot your mind. This is why fight training is superior. Your body gets naturally fit, but your mind gets fit too.
>You worked out your body, but forgot your mind
Actually I started really late working out. I was skinny fat during my early 20s, 30s. And during the same time I entered a bad loop of setting myself up for failure and failing. This went on for 15+ years. It doesn't build character, it kills you inside. Made my autism and social anxiety worse.
Anyway, frick, sorry for whining, I'm not feeling all that well. I need help but I don't even know where and how to ask it or what is the thing I want to stop feeling like shit.
sports store at a nearby mall has a bundle with a bar + basic weights for the equiv of like 40usd
worth buying just to practice movements @ home so i dont look like a dumbass in the gym?
do it
I only get two days a week to work out and I got maybe 3 hours of sleep last night because of the neighbors fricking dog. Should I work out anyway, or am i doing more harm than good? I'm 38, if that matters.
I'd probably work out, just take it easy and do some cardio and hypertrophy work, and you're probably not going to hurt yourself.
sounds really cheap, I guess it's a standard 25 mm barbell and weights? the barbell usually can't handle more than 100 kg, but they're nice for beginners and will be enough for a while. you can usually also get adjustable dumbbells that use the same kind of weights for like $20 a set on sale. for squats and overhead press you don't really need a rack, you can either clean it for overhead press and squats i.e. throw it up, or do something like zercher squats or hack squats I guess. Otherwise floor presses are ok but I'd try getting a bench too.
Some people are just bad with practical stuff. It requires more than just reading and learning, there's motor skills involved as well, and takes practice over time. Like playing an instrument, you can't get good playing 6 hours once a week, you get good playing 1 hour 6 times a week. Or 6 hours 6 times a week if you're petrucci I guess.
I'm in need of some change, bros.
I've been focusing my routines on strength and hypertrophy for years now.
Recommendations for good hypertrophy/calisthenics/mobility routines or youtubers?
how to overcome the feeling of inadequacy? i have become decently IST, people can tell i lift and i get comments on it sometimes. it makes me want to hide my gains with baggy clothing because i don’t like the attention.
when it comes to women i tend to sabotage myself. i’m not satisfied with my body yet and can’t accept that they are genuinely into me because i haven’t hint my goal body. is it a matter of confidence, any tips on how to embrace my swoleness? i know it’s all in my head, could use some guidance.
What do you do for a living?
I have poor posture, weak muscles and stiff joints. When I try to workout I put the workload on the joints instead of the muscles. I have probably had this for years and messed up most of my joints. Can lifting fix this and how do I stop putting the workload on my joints? The joints are also locked in a bad position. I called the doctor and he shrugged it off and didn't want to book an appointment so I'm on my own.
You should probably start out focusing on good form. Start with just the barbell. You can find form videos on youtube, I think the juggernaut series are some of the recommended ones. I learned from the starting strength book and dvd a long time ago, but that's also great sources I guess.
when you get enough confidence enough to start doing stuff and being social I guess
at what point will i have lifted enough to cure the lonliness?
>squat heavy
>take a shit
>hemorroid
what do? my body can consist of 90% fiber and water and i still get fricked up by these c**ts any ideas?
i always hav to fart while squatting. always
I feel like my 2x10kg dumbbells are too light now. Should I get 15s or 20s next?
Yes
But I don't want to spend the money on both right now anon!
I think you'd be better off buying an adjustable dumbbell set, you can get them for $20 on sale, and just buy weights for it as you advance as that will be less expensive than buying single dumbbells. You can also use these weights on a standard 25 mm barbell, they can only hold max 100-150 kg weight but they're affordable and nice to have.
I think I have mild tendinitis in my right thumb. What do?
me too. I just live with the pain.
You homosexuals ignored me
and I'm NOT being ignored
do isometrics build muscle?
I tried it yesterday, by pushing the wall, pulling and squeezing, and my heart rate increased quite a lot
Weirdly enough, I did it before bed and slept amazing
the only thing is that I moved a lot
Isometrics are notorious for building crazy strength without building any size. Wrestlers and strongmen from way back used them for that reason
Imma try it for a week and post results here
>week
It takes longer than that dude
Probably. I don't think anyone can give a better answer than that really. You can do isometric exercises like planks and deadhangs, but actually just pulling and pushing and squeezing isometric is hard to tell. You try it and tell how it worked out I guess.
The only hard thing about lifting is acquiring weight compact enough to be handled and put into different angles so that you can work different body parts.
And you fix that by paying a gym membership, so think before you call me lazy
I'm smarter than you because I got far by just lifting rocks and trying out unorthodox methods
I just had a spicy poop but I didn't eat anything spicy, that means I'm about to die, ya?
or you've got hemorrhoids
Im sorry
it's over
Eat Yogurt, take shot of (braggs or equivalent bioactive) ACV every morning, you'll be fine.
Will this bruise heal up ?
crotch chafing after cardio. What do?
should i drink protein shakes on my off days too
or just on the days i workout
Just drink them and creatine immediately (within 20mins) after working out to get it into the anabolic window. Aside from that you should be good if you consume enough calories.
See what Mike Mentzer says about protein shakes...
Protein shakes are just food. You should drink them to hit your macros. If you hit your macros otherwise, you don't really need to.
I'm going to give it to you straight, i don't want to read books or philosophys on shit and then interpret 150pages into my own routine. Love why is that the fricking thing you twats make people do?
I want to do handstand, rings, planches. How do i into these things without reading body by rings or the 2 hour a day Reddit routine?
There has to be a flow chart somewhere or something FOR THE LOVE OF GOD
Maybe lifting just isn't for you.
I'm not tryna lift books just tell me what to do
https://thefitness.wiki/routines/strength-training-muscle-building/
Just copy a mentzer split to get big, otherwise just do pushups or whatever. it's very simple.
Go into an article about mike mentzer's split, copy it, paste it into notes, and do that while eating a LOT of food and maybe taking creatine after your workouts.
Maybe watch a few of his vids, might be a bit highbrow for you though.
That has nothing to do with bodyweight
FRICK EBOOKS JUST TELL D WHAT TO DOOOO
This is overcoming gravity. They're all the same
Jesus frick how long would that routine take? I don't have all day i have a job, bbj and kids
So, uh, how do you use this? I'm currently just standing on it with one leg at a time until I get sore, then switch legs and repeat for like 3-4 times. It's there any trick to it?
if you can't stand on it with one foot for a while it means you have bad balance and should have a nice day at your earliest convenience (assuming you don't TRIP AND FALL on the way hahahaha)
What can I do with a broken rib? I’m staying away from compounds but calf raises and curls should be okay, no? Gonna spam forearm curls definitely
just ignore it and do core workouts like crunches, suspended bodyweight dips, pullups, decline bench press, burpees, etc.
The extra bloodflow will heal it faster!
Broken ribs usually gets worse the first week. I'd probably be careful making it worse. It can get so painful it's hard to breathe.
Yeah it’s gotten worse since it happened, was sleeping fine but last night laying down was impossible and I slept in a recliner.
Hurrrr good one!!1!
i fricking hate oatmeal. is it safe to make it really watery so i can drink it with no chewing? im not grinding it into powder.
You could just not eat oats. There's plenty of other food you can get big on. Oats are fine if you're on a tight budget, but if you don't enjoy them, there's other things to eat really.
How do i find god?
You will need to do minimum 2hrs/day of where's waldo + start a heavy nootropic stack. Eventually, you will be able to find him.
Frick i hate puzzles so much. SAVE MEEEEE
NO PAIN NO GAIN BROTHER MAY YOU FIND HIM
I’m a liberal/centrist, but I hate:
Fat people, especially delusional fat women
Flamboyant gays. The regular ones are ok in my book
Trannies
Feminists and feminism
People that think gender is a social construct
What does this mean for me bros?
The movement will eat you alive if you associate anyone like yourself, try thinking like a "classical liberal" anand you may find it interesting where the chain of logic and belief takes you!
it means you're normal. you can hate trannies but oppose guns. you can support abortion but oppose gay marriage. you're not forced into any views
im currently running UL + an arm day 5 times a week
ULxULAx
i usually do 1 exercise for 3 sets after my lower days for abs however im way too fried for them recently, could doing them on rest days/arm day interfere with any of my performances in the following days?
No. Train abs all you want.
If you exercise to completion and do not allow 72 hours to recover, you will not see any gains, your body will simply begin the recovery process again, before you once again interrupt it!
Of course if you're doing high volume not to completion, this is not a problem, but you will see weak results!
did you reply to the wrong post?
ty
Can I get some feedback on my PPL routine please? Takes me about an hour and 10 mins to do
Kek
what
lmao
when poopmaxing should i poop whenever possible or wait to do it once every day or two so things can sufficiently build up?
My joints are fricked from the workouts
knees and elbows feeling a bit weird
I've reduced the intensity of my workout but I'm still not recovering
It's been like a week already
Is it a good idea to take a cold bath after workout where my aim was strength building?
Also what about drinking energy drink after a workout especially?
What supplements do I need to have vivid dreams?
Magnesium
How do I get a big chest? Cable flies, bench press, or chest press?
Also how do I work my core when I'm a fatass?
Is it normal that my bench and OHP is progressing slower than my other exercises or am I doing something wrong?
Been lifting regularly for about six weeks, squats have gone from 32kg -> 47kg
Deadlift, 22kg -> 40kg
But OHP and bench have only gone from 20kg to 22 and 27, respectively.
Really not sure what I'm doing wrong. Doing DB OHP and press, if that could play into it.
Cable flies and plate press*
I recently broke up with my ex, and she was one of those emotionally abusive ones who would threaten suicide if I left her. I called her bluff, told her not my problem, and still broke up with her. Did I do the right thing IST? I hope she doesn't go through with it
Sounds like the good call to make. Plus, women suck at committing suicide and most of their attempts are attention seekers.
her threatening suicide is probably just manipulation. she's not taking responsibility over her own emotions and acitons. you did right to leave her. don't look back.
Last year my uncle was making these threats to my auntie. Saying if she left he'd do it. Sometimes he'd leave pill bottles lying around empty to taunt her.
She left at the end of last year and in January he killed himself. Obviously he needed help, and perhaps your ex does too, but if she does do it, just remember that even though you might struggle, it isn't your fault.
Massive difference from a emotionally unstable girl and a middle aged man. He probably had a depression, and actual issues. These manipulative children have just personality disorders. Of course some of them end up killing themselves, but usually by accident.
My point was more about how you should feel if she did it, not comparing their situations.
this isn't a question but i don't want to work out today and i need someone to call me a little b***h
The frick bro?
We're all going to the gym and you're not gonna join?
GET THE FRICK UP homosexual.
DON'T BE A LITTLE b***h GET YOUR ASS TO THE GYM PRONTO.
thanks bros
Anytime bro.
that's okay honey. here's a photo of you from the future because you skipped out on your workout today
Is there any way to reduce/prevent breast shrinkage if my girlfriend is losing weight?
I'm not moronic, I know that fat loss happens pretty uniformly over the body, but I'm just looking for anything while I still can
She's 5'8 172 lbs and probably going for 150 or so as a goal. Are her breasts going to be sad and deflated? I like them how they are now
Nope. The images you see on r34 are just that - images. Fat is lost uniformly throughout the body.
Also fatgirls having fat breasts is like having a fast car because it's falling off a cliff.
It seems like the skinny girls with huge breasts are a one way street. If you stay skinny your whole life you will preserve your breasts, but if you ever gain weight and lose it, the universe will punish you and eat your breasts
why ia your fat frickinh prostitute heavier than me?
Americans always weigh these outrageous numbers, tf is going on with their food
She's working on it
Her family is huge
She weighs more than me, too
now go work out
started working in a more physically demanding job and it's been fricking up my knees, would doing the basic calisthenics shit make them worse or better?
I personally think you should wait until the body adapts to your job
How to gain weight while on adderall?
where the frick is the fat loss thread? can anyone make one?
you do it if you want one so bad
this girl im fricking always sends me butt selfies like these on snap and im running out of responses
give me some lines boys i dont want to start sounding corny or overvalidate her
Are your responses sexual or tame?
tame, talking sexual over snap is corny imo
Something funny acknowledging that she keeps sending u snaps of her ass
“Oh wow another picture of your ass”
It’s the opposite of corny. Acknowledge it and be overt
yea but i actually want her to keep sending them
oh wow another picture of your ass. keep em coming! , I'll be happy to keep my eye on it / you should send me one more tomorrow just so i can keep check
OK, something like. "Now I understand why they used to build statues of people".
simp
based
Try this line: i'm at a loss of words! imma have to ask internet strangers from a pineapple tasting forum for some lines to answer you if you keep sending me these pics everyday
PLAP PLAP PLAP GET PREGNANT
Damn, those lockers sure have some nice curves and design.
“Yes, that is definitely a booty.”
ask her "Do it stink" or like "I wanna shoot my shot but I'm saving it for dat ass" or something. she's objectifying herself kinda, clearly looking for some sort of validation, literally just say hot asf or something it's not hard. mind u tho, on snap she coulda sent the same pic to a hundred other dudes that are trying harder than u
same moron; missed the part where u said ur fricking her. hell ya bro. but what u said about corny, girls literally use snapchat for attention or to talk horny and shit I wouldn't worry
What guys can pull off a top knot/shaved sides look? It was very 'in' some time ago, but can people still pull it off or does it look tacky? Also, can it work with a widow's peak?
Bump
Anyone?
Bros I wanted to do a creatine loading phase but accidently took 40g a day instead of 24g for 5 days. The package says 3g a scope but its actually 5g. What am I in for?
HIV aka AIDS
its over
you'll just piss it out and maybe stress your kidneys a bit but less than drinking alcohol
Total and complete hair loss followed by numbness of the eyes.
Eventually, well...
>40g
I drank 20grams on my loading phase for a week tf kind of loading phase are you doing
I wanted to use 24g because the package says obe scoop is 3g but its actually 5g.
K maybe a stupid q. I avoid pop and other processed foods, but is diet coke safe to have once in a while? What's the con of diet soda?
>What's the con of diet soda?
That you still crave that sweetness, which can slip into you eating other sugary foods if you're not careful. Eating something sweet once in a while is okay, but you know what I mean.
Thanks anons.
Spike your insulin and increased cancer risk.
Am I missing anything in my diet? I basically eat these same meals every day
Should I change anything in this routine? Just working out from my home gym, no barbells
Upper 1 - Strength (Wed)
Warm-up: 5-10 minutes of light cardio
DB Press: 5 sets of 4-6 reps (2 min rest)
Seated Military Press: 5 sets of 4-6 reps (2 min rest)
Superset: DB Rows & Lateral Raises: 5 sets of 4-6 reps (2 min rest)
Superset: Skull Crushers & Light Dumbbell Curls: 4 sets of 10-12 reps (1 min rest)
Lower 1 - Strength (Thurs)
Warm-up: 5-10 minutes of light cardio
Bulgarian Split Squats 5 sets of 4-6 reps (3 min rest)
Seated or Standing Calf Raises: 5 sets of 20 (1 min rest)
Hanging Leg Raises: 3 sets of 15 reps (1 min rest)
Upper 1 - Hypertrophy (Sat)
Warm-up: 5-10 minutes of light cardio
Incline Dumbbell Press: 4 sets of 10-12 reps
Superset: Arnold Press & Skull Crushers: 4 sets of 10-12 reps (2 min rest)
Superset: Seated Cable Rows & Lateral Raises: 4 sets of 10-12 reps (2 min rest)
Superset: Band Pull-Aparts & Face Pulls: 3 sets of 15 reps (1 min rest)
Lower 2 - Hypertrophy (Sun)
Warm-up: 5-10 minutes of light cardio
Bulgarian Split Squats 10-12 (3 min rest)
DB Romanian Deadlifts: 4 sets of 10-12 reps (3 min rest)
Seated or Standing Calf Raises: 5 sets of 20 reps (1 min rest)
Side Rises on Back Extension Bench: 3 sets of 15 reps (1 min rest)
looks a little light on the arms i.e. bicep/tricep, other than that not bad
your focus on a cut shouldn't be hypertrophy or strength, it's just trying to maintain what you have. just work out...hypertrophy, strength, whatever. i do 1g/lb of total weight and it has worked well for me thus far
i would think after 6 weeks you should at least see a little progress, but it's not unusual to not see it yet. if your lifts are going up and your weight is going up then just stick to the plan. if you don't see any difference after 10-12 weeks then something is wrong
>looks a little light on the arms i.e. bicep/tricep, other than that not bad
Thank you. What would you particularly change to improve on arms? add more exercises or more sets/reps?
on wed you have 1 bi and 1 tri exercise each, add one more exercise for each (2 each total). on sat you only have 1 tri exercise. Add 1 tri and 2 bicep exercises (2 each total)
Is there any point to hypertrophy while on a cut? Also how much protein do I have to eat to not lose muscle while cutting?
>totally normal and expected, legs and back are bigger muscle groups and thus grow easier. that's why the IST standard is 1/2/3/4 for body symmetry (1pl8 ohp, 2pl8 bench, 3pl8 squat, 4pl8 DL)
I gotcha, thanks!
And those ratios will slightly vary depending on your body's personal leverages n shiet, but that's the general standard. Ex: People with shorter arms will have higher bench and press compared to DLs
Is it normal to not see a noticeable difference in my progress photos through a 6 week period, yet still have increased my lifts and bodyweight?
Yes. Probably won't be even noticeable until 3 months, and people probably won't notice until 6 months. It is how it is.
I only started taking them at my 10th week of lifting, I'm on my 17th or 18th week by now. So you're telling me that there should be a difference if I took them for 12 weeks, then compared the first one to the most recent?
Most people can't see differences first 3 months, but they can feel their muscles by touch. I can't say how it is between 10 and 18 weeks though, I'm just speaking generally.
i feel like i didnt get a good workout today. should i go back to the gym later, or just count today as an L and wait for the next leg day?
It's no biggie, It's a marathon, not a sprint. You'd probably just injure yourself if you press yourself too hard, some days just aren't great, and in the long run it doesn't matter.
I've tried to post this in multiple places and it always gets brought down by the mods. hopefully you guys can help me out
So, my main focus right now is strength training. I do the basic 5x5 lifting plan, squats bench press etc. However, I also LOVE running. I know you have to proritize and have realistic expectations, however i can now push myself to run 20km and I do it on the sundays (with rest days inbetween weeks and what not). I had to do a lot of other stuff this past sunday, the day I go to run, so i ended up crashing in my bed without being able to calculate the calories I ate that day.
I tried to fill my tummy as much as I could, weighted my food and everything, but i still know for a fact i did not reach a deficit small enough to burn a bit of fat and retain as much muscle as possible, because yesterday monday I did mostly bench presses and OHP and I was weaker than last time. So I fricked it up.
I know you can't be a 3pl8 bench presser and run an ironman at the same time, however i feel being able to lift 2 plates on bench, 3 on squat, among other thingies, and run 20km on a single day its doable. I am taking 3850kcal daily for bulking, only dropping slightly on the days of running just to burn a bit of excess fat (keep in mind I do "clean bulks" eating rice, beans, chicken and lean meat, as well as protein and creatine).
Is there a balance to achieve? Is it only to eat more calories than usual on the day I run so my body doesnt burn as much muscle?
started lifting 6 months ago, going well so far but I'm 36, is there an actual chance of improving things like frame or forearm size or is it over and it is just gonna be a bit of muscle growth?
Frame size cannot be changed after puberty. It's entirely genetic. You can create the illusion of a larger frame by growing your lats, shoulders, and traps. These will make your upper body wider. Combined with a small waist, it can make a big difference. Forearm size can be improved with reverse curls and rice buckets, but your wrist width is already set in stone.
fair enough, I'm happy with the results so far and I barely started so I'll keep at it anyway, thanks
>my small tops are starting to fit
>my small pants don't even go to the middle of my thighs
I knew there was gonna be a downside to using cycling as my cutting cardio.
How do I slim them back down? Just stop cycling and wait?
What's a good android app to track my steps, walking, running, and distance in general
>tomboy qt3.14 asked me to help her move a bench today
Is this what making it feels like? Anyway, autistically missed a chance to start a conversation but that's ok, next time I see her I'll ask to work in and try my hand at some small talk, what are some good topics to start with?
>tfw there are no women at my gym
whats the easiest cheapest and best way to remove body hair consistently? I have a weird body hair growth pattern (lots on back and shoulders, little on chest, etc) and it would be most aethetic to just remove it all.
go get a brazilian wax brah
During a cardio workout. How come some times my heart rate doesn't get to a desired rate? Some times it will be 150 by 1 minute, other times it will hit 170+.
Is it eating before hand or what?
I am trying to find a boxing gym, but all of them look pretty gentrified. Any advice on finding a better one?
why do you want more brain damage
How do you fix the all or nothing mentality? I'm stuck in this cycle of trying to lose weight but because it's not happening fast enough, I end up going hardcore, lose will power, frick up and I'm back where I started. I have a lot of weight to lose and I've begun to understand this lack of discipline is why I'm overweight in the first place. Anyone had success in a similar situation?
Wish I had a better answer. I would read the IST sticky like 2 times a year for 10 years.
Never wanted to go to the gym because I didn't want anyone to see me.
Then my friend put a gym in an extra building of his and I used it.
"Wait for a private gym to fall out of the sky." isn't the answer anyone wants but it helped me get over my fear of people hearing me breathing heavy (as if you're supposed to be in shape enough to not get out of breath when you go to a GYM).
Wireless headphones help a lot too. I realized it puts you in your own world more than you think and you really REALLY don't give a frick what's happening outside of your sphere, especially if you put on a podcast.
It feels like all eyes are on you, but they aren't. Nobody cares. Everyone sees fat people every single day. Even I had to get over that.
I injured my left oblique presumably while going too heavy on LTE(was learning the lift), losing balance of the bar. I tried going to the gym, but since I'm doing barbell exercises, it means that any exercise where I stabilize my core hurts a decent bit. Are there some good exercises to do while I can't SQ, DL, OHP and BP, or should I completely lay off until it heals?
>work out 3-4x/week
>bouldering 1x/week
>10k steps a day
>eat high protein meals
I've had a chronic condition which affects my sleep for the past few years but have recently learned how to manage it. Am I just being impatient or am I doing something wrong? Its been a few weeks of being more motivated at the gym and bouldering but Ive had a consistent gym schedule for a few years now, though admittedly I wasnt pushing myself as hard as I am now
Picrel please be nice. I am very disappointed with how I look and it's really getting to me
DAMN bro you looking like ARNOLD buddy. this is on god my goal body frfr.
start benching, squatting, ohp, rows, and deadlifts.
Why do some fit men have big round faces like a fat guy? Like if you only see them from the shoulders up, they look obese. But then they have a fit muscular body. How/why does this happen?
Can I improve my grip while using straps on back training?
I'm 6'1, 195 and around 17% bf
Bulk, Cut or Maintain
cut to 13%
bulk slowly
Should I use creatine during an extended fast of several days?
Yes.
Stop being defeatist. Stop verbalizing your negativity.
Yes unless you're so fat you can't do a pushup.
Use a tape measure and the US Navy's bodyfat calculator. It should give you a reading +/- 2%.
There is no such thing as burning fat.
Yes. No.
When am I allowed to reciprocate flirtation with women without it feeling cringe because I'm a fat frick? I used to be 500lbs and now I'm 335 @ 31% bf (kek) bodyfat + 6'1 in 4 months, decent looking but fat as frick (obviously) - now women are actually noticing I exist but I don't allow myself to reciprocate attention. I'm a 28 year old kissless hugless handholdless dateless virgin. Can I reciprocate at 300? 250? 200? Sub 12% BF?
It's over.
>It's over.
It's barely even begun. You're unfricking yourself, you're making it. Flirt as much as you can without getting creepy or weird, since you need social skills. If you get friends and a GF this way that'd just be more motivation to lose weight.
>28 year old kissless hugless handholdless dateless virgin
It's all in your head bro. Nobody else outside of IST knows or cares. What people do care about, and immediately notice, is who you are right now. How you look, act, and speak. Those should be your focus, never the past.
Can i get into enough shape to pass the bare minimum needed for the military in 3 months?
i'm 5'10" and went from 75kg to 65kg. i'm unsure of what my bf% is because i have little to no muscle mass and so the usual formulas may not be accurate to me, especially since i can't find many bf% progress pictures of people with little muscle, it seemed like they all had a lot more muscle than me to begin with anyway. is it safe to say my 0% bodyfat would be 55kg? i can still grab a handful of bodyfat on my love handles when standing up
About an hour into every workout I fart a lot, sometimes burp, is that like some internal exhaust blowing off from fat burning or something?
Normal squats frick with my lower back. Is it ok to do sumo squats? Am i losing out on gains?
Are little fluctuations in body weight like by up to 1kg normal? I'm a beginner at 6th week bodyweight exercises (no gym around plus I'm beginner so I figure I should get some progress doing anything) and since I'm at like 18%bf by my estimates Im eating a surplus to build up some muscle that I badly need. TDEE is around 2500-2800, I do cardio 2-4x times a week and am eating 3000-3200 kcal. Anyway I started measuring weight last week(morning, after piss but before drinking/eating), was at 77kg, following days I was 76.9, 77.5 then 77 again and today 76.6. Am I underestimating my cardio and need to eat more or do I need to keep track of weight for a little longer to know for sure. My weight scale says it's accurate to 100g increments.
mine can fluctuate within a 2kg range even when i weigh myself at the same time under the same conditions with no changes in diet, routine, habit, etc.
I'm a dyel (20years in front of pc) and been fricking around with calisthenics and mobility for a year. Brother gave me a pair of 5kg dumbbells, which are probably baby weight for you guys, but I have terrible mind/muscle connection and a lot of work to do on form, so it's a decent enough start.
Anyone got a calisthenics/dumbbell hybrid routine to reccomend? I was thinking pull-ups/pushups/squats/lunges/abs with lateral raises/flys/curls/tricep extentions/ohp.
Will I notice any cognitive improvement after a substantial weight loss?
How much protein should i get in a meal ?
Is there an upper limit or is it just a meme ?
What if I am doing OMAD ?
1g / 1lb bodyweight or 2g / 1kg bodyweight is a good guideline. There may or may not be SLIGHT benefits to eating a bit more protein than that. Likewise being slightly below that guideline isn't going to kill your gains. I'd say as long as you're getting more than 100g protein you're gonna get bigger (or lose fat, whatever your goal is) unless you're already an advanced lifter, more than that is just slight increased efficiency.
There is no upper limit outside of literal meme amounts that not even the biggest roidtroony would consume.
OMAD is not optimal as there is evidence to suggest getting protein over the course of a day is better than eating it all in one sitting (ie. 5 meals optimal, 3 meals good, 2 meals acceptable etc.). However OMAD not gonna "destroy" your gains, again we are talking about iceberg tips here compared to overall daily intake. If it's the most comfy way for you to diet then just do it.
*When I say upper limit I mean shit like "protein poisoning". If you're talking about upper limit as in "more than that doesn't do anything" then that's a much lower bar, but the thing is that they're no conclusive evidence as to where that is.
thank you for the insight.
I'm currently cutting and eating every 12 hours or so (2MAD I guess) around 70g of protein in each meal.
I was wandering if It was a bit too much for one sitting and I got my answer.
thanks again.
Aside from protein shakes and milk, what else should I be drinking to get to 3k calories a day? 5'10 and 135 pounds
peanut butter, nuts in general. also fat, just douse everything you eat with a nice pat of butter or tablespoon of high quality non-sneed oil. it'll feel a bit uncomfortable at times but never as bad as dirty bulking on sweets and fast food
Just had a Skin Screening done for the first time in 28 years
On that camera i look like i have muscles but still so, so much fat around
Im gonna go down to 1600 calories cut anons
Fricking hell
I hate missing workouts, can I train with Cervical Radiculopathy (Pinched Nerve in Neck)?
It happened 2 days ago, yesterday was rest, I still have slight pain and stiffness today.
Will not being able to go ass to grass on squats affect my muscles and strength growth, I go as low as my body can and tested at both lighter weight and no weight, both times the furthest I go is parallel
short answer: yes but not terribly bad. you probably can go lower and you’re just not used to it. getting below parallel often requires practice
wipe it with the paper towels the gym provides. carrying around a towel soaked with your own sweat (and other people’s sweat) is pretty gross
both could be done but ppl is intense for a complete beginner. you’d prob be better off doing a 3-day fullbody or 4-day upper/lower split for a few months first before jumping into a 6-day PPL
Is there any reason I should do normal deadlifts rather than RDL's? I'm doing the latter just because my flexibility is shit and I'm worried about my lower back.
Do you put a towel on seats or just wipe your butt sweat off afterwards?
Are ppl splits better for beginners or are full body workouts more optimal
what are the chances off brand whey has test or something added if it doesn't say it's been drug tested?
no whey protein powder is going to have "added testosterone" in it
in a basic sense, yes that is correct
I'm helping my housemate is trying to lose some serious weight
To work out the time period of losing weight per kilo as a rule of thumb (omitting any shit like base metabolic rate etc for now), would it be 7,700 (kcal/kg body fat) divided by caloric deficit to estimate a rough time period for him to lose weight if he keeps up his current diet?
Eg 7700/500 (kcal deficit) = 4.3 days (approx) to lose 1kg fat?
Strictly looking for rule of thumb cos I've only just got him accurately counting calories. If I throw real math at him it might spook him. Is this accurate enough to give him a semi-realistic timeframe to lose weight and keep him motivated?
15 days FFS this is why I don't want real math I can't be trusted with numbers