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/Questions That Don't Deserve Their Own Thread/
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  1. 2 months ago
    Anonymous

    [...]

    You pee 20 times a day because your body tries to keep salt (and other electrolytes) in balance with water. You drink too much water for the salt and other electrolytes you consume.
    Try lowering your daily water amount, eat a bit more sodium and potassium, take a magnesium supplement, take some vitamin B complex, and take vitamin A. Make sure the vitamin A is retinol and not beta carotene.

  2. 2 months ago
    Anonymous

    When I start taking creatin should I notice something after 40 days?

    • 2 months ago
      Anonymous

      An increase in weight (it's water weight, don't think about it too much), possible increase in muscular mass, possibly more reps than you expected on non-maximal weights, less rest time between sets, but most importantly and impossible to confirm on your own, esp. in just 40 days (that's why we have studies)
      >less chance of muscle or bone injury

  3. 2 months ago
    Anonymous

    >work out on NY eve (sunday) instead of monday since I knew I'll be pigging out at the family dinner so at least I could give it a chance to do some good
    >still eat way more than I should have, around 4k calories, that's no bueno even in bulking season
    >sleep for 3 hours (probably because of digestion issues?), spend the entire monday feeling like shit, bloated yet somehow constantly hungry at the same time, eat sparingly to get my protein in
    >start feeling really fricking bad in the evening, black out and sleep for 15 hours, wake up hungry again, eat a solid breakfast then finally work out today
    >finally feeling good and not even hungry anymore
    Okay, so what the frick happened to me these last two days and what does this mean for my gains? Did I experience some overeating flu or some shit?

  4. 2 months ago
    Anonymous

    Suggestions for a high protein snack that doesn't include protein powder or eggs?

    Something that doesn't take much prep or cleaning, or even if I could make a whole batch of it in advance for the week.

    • 2 months ago
      Anonymous

      Ham, maybe? But you gotta get the good stuff, here farmers cure it with just salt, spices, and careful monitoring of humidity and temp, for some varieties a light smoking maybe, but no additives

    • 2 months ago
      Anonymous

      Milk
      Cheese
      Cottage cheese / Curds / Skyr

    • 2 months ago
      Anonymous

      raw beef, no prep at all 21g og protein pr 100g

    • 2 months ago
      Anonymous

      Crushed almonds rolled into balls with nut butter. You can make a lot of them really quickly and if you get roasted almonds you can keep them in the fridge for months.

  5. 2 months ago
    Anonymous

    if i bench 75kg x5 now, is it possible to be able to bench 2pl8 until end of the year or am i gonna run out of newbie gains before achieving this? assuming my diet (250-300kcal bulk) is on point and i barely ever miss sessions?

    • 2 months ago
      Anonymous

      Now I don't know how old, how tall, and how big are you, but chances are you will bench 2 plates without too many issues, unless you suddenly decide you're getting too fat and drastically cut.
      Even then, that will just make it take longer, but it's a very possible goal.

  6. 2 months ago
    Anonymous

    Posting my question again just to get some feedback. What do you think of my routine? I'm doing a Hepburn progression, going from 8 sets of 2 to 8 sets of 3 (adding one set of 3 for 8 workouts), then upping the weight. I also do a progression from 3x6 to 3x8 for the same lift. Currently my program is the following:
    >Push: bench (8x2/3 and 3x6/8), seated barbell press, incline bench
    >Pull: neutral grip pull-ups (8x2/3 and 3x6/8), barbell curls, barbell rows
    >Legs: squat (8x2/3 and 3x6/8), Romanian deadlift
    I'm planning to do it pplppl. Can't do deadlift or standing ohp due to home gym limitations. I wonder if I'm missing anything major.

    • 2 months ago
      Anonymous

      Sounds dumb as frick but if you make progress then it works. You can absolutely deadlift anywhere don't be a pussy

  7. 2 months ago
    Anonymous

    Is eating more on workout days and less on rest days a meme? My sedentary TDEE is 1850 and accounting for workouts brings it up to 2100-ish, I just eat 2300-2350 daily.

    • 2 months ago
      Anonymous

      It's a bit of a meme, but not completely.
      Muscle protein synthesis is higher 24h after a workout, usually that's a rest day, but to power a workout, and recover from it, eating carbs before and after helps.
      So what would you do? Eat a protein baseline on workout days, more on rest days, fill up to your daily calories with carbs and minimal fats?
      If you're eating well enough already, the differences are there but are minimal, like have some carbs pre and post workout, and drink a whey shake the day after (on top on your usual diet).

  8. 2 months ago
    Anonymous

    What are the best supplements I can take for general health and also bowel health?

    • 2 months ago
      Anonymous

      I take 5g of pic rel mixed in with ~10oz of water every day about an hour after my last meal and it has done absolute wonders for my digestion.

      as others have said, most vitamins/supplements for "general health" are a bit of a meme. I take vitamin D and iron (and I've definitely noticed a change), but that's only because I had bloodwork done that indicated I needed them. Still take 5g creatine every day too.

  9. 2 months ago
    Anonymous

    Is it a good idea to deadlift the same day I bench? I wanna try doing chest and back on one day so I can focus on arms and sholders the next.

    • 2 months ago
      Anonymous

      You can, they usually don't interfere too much with one another, especially if you bench first. However, this is more of a powerlifting thing with submax workloads than it is bodybuilding.

  10. 2 months ago
    Anonymous

    I train mondays, tuesdays, thursdays and fridays and I do bicep curls on monday and friday, 4 sets each. That's 8 sets in total which I've learned isn't sufficient to maximize hypertrophy. What additional bicep exercises should I incorporate and when would be the best time to do so?

    • 2 months ago
      Anonymous

      Same biceps curls, same 4 sets per day, but every single time you train.
      16 sets per week, it's starting to be something.

      • 2 months ago
        Anonymous

        Wouldn't it be bad to have no rest between days on which I work biceps?

        • 2 months ago
          Anonymous

          You're doing curls, not deadlifts.
          If you start feeling less recovered than you should, you can put some rest days in, but it's just an isolation so you don't get much systemic stress out of it, the muscle itself should partially recover in time, and that would be enough for an other session.
          There are routines that do that with squats, even, you'll be fine going high freq with curls.

  11. 2 months ago
    Anonymous

    New Girl NYE but got the limp dick, was sober. 40 YO. Wake up with morning wood sometimes, what are some changes I can make short-term? Started making beet smoothies

    • 2 months ago
      Anonymous

      How often would you say you shag? Could've just been performance anxiety.

      • 2 months ago
        Anonymous

        My wife left me in early October and she is the first girl I've been with since.

        • 2 months ago
          Anonymous

          Nailed on for performance anxiety then.

  12. 2 months ago
    Anonymous

    how long do I have to wait until all the new year's resolution gays give up and sell these on ebay? 2 weeks? a month?

  13. 2 months ago
    Anonymous

    In your experience, has intense exercise helped you be a calmer person? I have that kind of 'electric' personality where I can't ever stand still and cool off. I am a klutz on top of all. I'm hoping it will get better after training for some time but I dunno

  14. 2 months ago
    Anonymous

    I am thinking about hiring a trainer to help me with this problem but I will ask here anyways.

    I have a lot trouble connecting with my upper back (rhomboids, mid trap, low trap) due to having hyperkyphosis. I feel any kind of row movement only in my lats. Changing the grip (going wider) doesn't seem to help. The only exercise where I feel my upper back is the reverse pec deck.

    Do not reply to this comment with useless advice like "shoulders back and down". It doesn't work for me.

    • 2 months ago
      Anonymous

      >power
      >cleans
      or actually power shrugs, they'd be more focused on the issue at hand, but power cleans are cooler and would work as well.

    • 2 months ago
      Anonymous

      Experiment with more elbow flare. Tucking is more lat engagement while upper back is more flaring.

  15. 2 months ago
    Anonymous

    bf% estimate?

    • 2 months ago
      Anonymous

      fat/10.
      If you need a number, do the navy bf% calculation, it's not exact but it's consistent - meaning, if you lose 3% over time by that calculation, you've very likely actually lost 3%, but the exact number might be off by 3-4%.
      It tracks the shit that makes sense to track, waist size and neck size.

  16. 2 months ago
    Anonymous

    What is the best test to look into, cypionate or enanthate?

    • 2 months ago
      Anonymous

      They are really similar, consider the quality of the source and the carrier oil first then go with the cheaper one

    • 2 months ago
      Anonymous

      They're effectively identical. But enanthate is the one I'd go for
      >5 vs 4.5 day half-life
      >but lots of cypionate brewers are morons => test-c sometimes has post-injection-pain (PIP)

      Best ab isolation exercises?
      How many days should I train per week?

      Cable crunches and machine crunch are great because you can overload them, increasing the reps/sets every week.
      2-6 times per week, I'd say 3x per week

  17. 2 months ago
    Anonymous

    thinking about rear delts, if I do OHP, standard barbell rows and diddlies, do I need to add facepulls too? should I put them on my A(ohp and diddlies[and more non shoulder stuff ofc]) or B(barbell rows) workout?

    • 2 months ago
      Anonymous

      I'd put them on A day. And yeah facepulls are great for isolating your rear delts, you won't regret adding them. You can also try bent-over lat raises but honestly I find them too difficult without something to prop yourself on.

      https://i.imgur.com/NF6p2kG.gif

      In your experience, has intense exercise helped you be a calmer person? I have that kind of 'electric' personality where I can't ever stand still and cool off. I am a klutz on top of all. I'm hoping it will get better after training for some time but I dunno

      Exercise is a great way to blow off steam, but it doesn't eliminate a problem in your life. You can get angry in the gym, get it out of your system, and get just as angry once you're home if you've got a persistent issue in your life. Same with depression or any other kind of negative lingering emotion.

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

      how long do I have to wait until all the new year's resolution gays give up and sell these on ebay? 2 weeks? a month?

      They probably will keep them around for years before selling them, sunk cost fallacy. I'd hold off on buying until at-least april.

      What are the best supplements I can take for general health and also bowel health?

      There's two categories for supplements
      >nutrition supps
      Whey is the only thing you really can take advantage of, perfect for days you don't get in enough protein. BCAA's are usually unnecessary but I find them useful when I'm cutting on heavy lifts like Squat or Deadlift.
      >vitamins/mineral supps
      You don't NEED any supplements unless you're deficient in an area. Taking extra of any supplement does diddly jack shit. If you're having bowel issues, eat more fiber. I take Vitamin D since my job has me inside most days and I'm slightly deficient in it naturally. Otherwise just save you cash.

      https://i.imgur.com/2dtISjJ.gif

      Suggestions for a high protein snack that doesn't include protein powder or eggs?

      Something that doesn't take much prep or cleaning, or even if I could make a whole batch of it in advance for the week.

      shredded chicken.

      >work out on NY eve (sunday) instead of monday since I knew I'll be pigging out at the family dinner so at least I could give it a chance to do some good
      >still eat way more than I should have, around 4k calories, that's no bueno even in bulking season
      >sleep for 3 hours (probably because of digestion issues?), spend the entire monday feeling like shit, bloated yet somehow constantly hungry at the same time, eat sparingly to get my protein in
      >start feeling really fricking bad in the evening, black out and sleep for 15 hours, wake up hungry again, eat a solid breakfast then finally work out today
      >finally feeling good and not even hungry anymore
      Okay, so what the frick happened to me these last two days and what does this mean for my gains? Did I experience some overeating flu or some shit?

      You severely overate and were bloated for a day. That's pretty much it.

    • 2 months ago
      Anonymous

      25%

      • 2 months ago
        Anonymous

        meant for

        https://i.imgur.com/F1Uxlkq.jpg

        bf% estimate?

  18. 2 months ago
    Anonymous

    on ohp, the very first rep on my heavy working sets always feels the hardest, should i try to push press it up instead and start counting reps from there? why is it so much harder than the 2nd rep even though i always go to the same position as when i unrack the barbell

    • 2 months ago
      Anonymous

      Stretch reflex.
      It's like a pause squat, if you don't have that bounce it's harder.
      You could try giving the bar a bounce on the first rep, see if that's enough for you

  19. 2 months ago
    Anonymous

    I started to HIIT this year instead of SS again.
    I feel like vomiting the entire workout is that normal? How to avoid this feeling?

  20. 2 months ago
    Anonymous

    Best ab isolation exercises?
    How many days should I train per week?

  21. 2 months ago
    Anonymous

    If you don't have the plates to hit exactly the number you're supposed to lift, do you round up or down?

  22. 2 months ago
    Anonymous

    Are there a way to 100% get rid of pesticides from veggies?

  23. 2 months ago
    Anonymous

    I think I finally got that mind-muscle connection for abs. Yesterday I did 5x10 ab wheels with a 30 second rest and in the middle of set 2 it finally clicked. Today my abs ache, which normally never happens. In the past I've been doing hanging leg raises, cables crunches, etc,. and I have never had ab doms the next day.
    /blog

    • 2 months ago
      Anonymous

      >Virgin boomer lounge chair abdicator vs Chad sea lion conquistador
      You love to see it

      • 2 months ago
        Anonymous

        >lounge chair abdicator

  24. 2 months ago
    Anonymous

    When using spiked roller/lacrosse ball/massage gun etc on scapula area show my shoulder blades be retracted?

  25. 2 months ago
    Anonymous

    Whenever I go into a handstand(chest to wall), I feel like I'm going to be crushed by my own weight, even though I'm quite skinny(75kg at 185 cm). Is this a strength issue?
    I've seen other people(and some women) doing it effortlessly.

  26. 2 months ago
    Anonymous

    I’m 5’11” 6’ in shoes. Is it scummy to lie and put 6’ on dating apps? My sister who had a height filter told me to do it. Rest assured I told her it was moronic.

    • 2 months ago
      Anonymous

      you and every other 5'11

    • 2 months ago
      Anonymous

      If you are actually 5'11 just do it. So many 5'9"-5'11 dudes will say 6'0" that women cannot even tell the difference (unless they themselves are 5'10+) unless you are shorter than them or like nba height because they've been lied to so much. Plus 6' is probably the filter a lot use so yeah it will probably help your chances.

  27. 2 months ago
    Anonymous

    I got some Bezosbucks for Christmas. Can anyone recommend some good protein powder that ships to US from Amazon?

  28. 2 months ago
    Anonymous

    after heavy benching i do db incline chest but it just feels like my wrist are way too wobbly to properly stabilize the dumbbells. ive just made due with it for a while as my bench gets heavier it gets even worse to the point where i almost frick up getting the dumbbell into position by kicking back and pressing them up. i make sure im not fricking my wrist while flat bb benching so that cant be it. do i just push through it and let my wrists adapt or do i go lighter with higher reps? my bb bench is 3-5 reps, db inc bench is 6-10 reps

  29. 2 months ago
    Anonymous

    What are some good high fiber low calorie foods? I lost 60 lbs but gave myself constipation induced gastritis so I'm doing something wrong. Thinking apples or oranges

    • 2 months ago
      Anonymous

      >fruit
      >high fiber
      you want either fiber one or psyllium husk supps.

    • 2 months ago
      Anonymous

      Vegetables. Eggplants a good one.

  30. 2 months ago
    Anonymous

    Made a thread got pushed back. Do you workout in the morning or night ? Does your goal play a factor ?

    Right now my goal is fat loss I was aiming for AM but my work schedule has me kinda early but if I workout at PM I’m kinda fatigued by then

    • 2 months ago
      Anonymous

      I would workout in the morning, if I could.
      Currently doing it mostly in the evening, sometimes midday, if I don't have anything else to do.
      There's a few things to take into consideration, ignoring the worklife schedule:
      - Energy/fatigue levels - you're obviously going to be tired physically after training session, but energized mentally and cardio-wise.
      Working out in the morning will sap your physical energy. Working out in the evening/night might disrupt your sleep.
      - Hunger - you're going to be hungry after workout due to increased ghrelin production.

      should I do incline before flat bench in the same workout or vice versa?

      Depends on your priorities.
      If you do high volume work(amrap) on incline, you probably shouldn't do it first thing in a routine.
      If it's just strength build-up, then it's better to do it first.

    • 2 months ago
      Anonymous

      I work out when I can. Usually mid morning, once I'm sure I won't have a meeting that day. If I do, I push it til 4 or so when work is winding down

  31. 2 months ago
    Anonymous

    should I do incline before flat bench in the same workout or vice versa?

    • 2 months ago
      Anonymous

      flat before incline

  32. 2 months ago
    hunlol0101

    currently running PHUL

    i workout monday, tuesday, thursday and saturday. my entire body is sore well into the next day and still achy on the 3rd day from a workout sometimes. what can i do to recover better?

    im eating 2k calories a day if that helps

    • 2 months ago
      Anonymous

      >im eating 2k calories a day if that helps
      it doesnt, eat more to recover better
      if youre cutting maybe try lowering the volume while keeping the intensity

  33. 2 months ago
    Anonymous

    Why is it that after I started lifting heavy weights, taking test supplements and eating more meat I developed a kink for femboys? Don't get me wrong women are the ones I like to frick, but I occasionally peek at femboy porn

    • 2 months ago
      Anonymous

      you're bicurious and got hormones riled up. It's fine. Test out grindr if you want, femboys are a wild ride and way better at riding dick than girls.

      • 2 months ago
        Anonymous

        I took a peek at grindr and everyone there was a hairy man, it wasn't great. The actual attractive femboys like in porn are pretty much non existent in real life

        • 2 months ago
          Anonymous

          turn on the filters for twinks anon and an age filter to keep the creepy boomers off. Most of the nasty people are there
          also try sniffies that seems to be next most popular hookup app.
          >actual attractive femboys like in porn are pretty much non existent in real life
          I can confirm that they do in-fact exist in droves though I do live in a big city.

          >t. bisexual deviant

    • 2 months ago
      Anonymous

      you're a porn addict. stop looking at porn.

      • 2 months ago
        Anonymous

        I think about femboys outside of porn though, unprompted. Unless the porn caused me to feel that way and my "attraction" is completely artificial, then maybe.

  34. 2 months ago
    Anonymous

    Why won’t my goddamn hamstrings loosen up? I do RDLs and other hamstring work but they’re perpetually tight. I’ve been stretching them out but it doesn’t seem to have helped and the tendon in the medial part of my back knee feels tender. Am I stretching incorrectly or doing my lifts incorrectly?

    • 2 months ago
      Anonymous

      You have to figure out what works for you.
      I tried tons of hamstring stretches, and so far the only thing that seems to work is one legged band stretch and split stretch.

    • 2 months ago
      Anonymous

      Your hamstrings aren’t tight, they’re just always extended because your lower back is being overworked because of tight hip flexors. Looses hip flexors so lower back can stop compensating for what abs are lacking in core stability then hamstring can relax

  35. 2 months ago
    Anonymous

    How long of a rest do you need to reset your muscle strength? I think I have overdone it lately and feel way more fatigue in my arms than usual. Just from normal tasks like taking out the trash

    • 2 months ago
      Anonymous

      Full recovery on-average takes 48 hours of rest per muscle, though this can be hurt by poor sleep, poor diet, overtraining, stress, lack of protein, and other factors.

  36. 2 months ago
    Anonymous

    I'm wondering what band should I buy. I wanna buy a resistance band to do facepulls but I got no idea how those things work. I can't afford to buy a bunch of bands to try out nor I have access to a gym, so I'd like to get it right on the first try.
    For reference I can OHP 1pl8, but I train with the equipment I got at home and at calisthenics parks, so I have no way of measuring a proper face pull weight for 10-12 rep range.

    • 2 months ago
      Anonymous

      don't buy bands for exercise, only buy them for warm-ups or rehab movements. They are not even remotely as effective as weights.

      • 2 months ago
        Anonymous

        Yeah they always looked like a meme to me but it's such an awkward movement to replace. Plus some people swear you can get jacked on them so they must at least do something.

        • 2 months ago
          Anonymous

          >Plus some people swear you can get jacked on them
          those are the people who sell the bands anon. No one in the history of the human race has ever gotten jacked with just bands.

          Should I contact a dietician about losing weight or is it a waste of money?

          you should read the sticky.

  37. 2 months ago
    Anonymous

    Should I contact a dietician about losing weight or is it a waste of money?

  38. 2 months ago
    Anonymous

    So I'm pretty new to the gym and whatever and I've start with Candito Linear Program. I'm 215lb 5'10 and on a calorie deficit eating about 1700 a day.

    I'm only concerned with aesthetics and don't really care about lifting super high numbers. I want to look muscular and lean when I get down to 180-175.

    Does the program necessarily matter for this goal or is it just anything as long as it's lifting heavy that will develop muscle? I don't want to look disproportional.

    I was also wondering whether cable and machine exercises are significantly worse than barbell and dumbbell equivalents, because there are never any open fricking benches. Usually I have to do chest press machine instead of bench press for example.

  39. 2 months ago
    Anonymous

    Can I look shredded in 6 months if I’m 120 5’11” and skinny fat? Is there a specific hypertrophy program for abs I should follow?

    • 2 months ago
      Anonymous

      Maybe by your standards, but by the more heavily dismorphia afflicted judgements we make here... no, go bulk up and lift, you're light and weak

  40. 2 months ago
    Anonymous

    Do watermelons actually help boost sexual performance?

    • 2 months ago
      Anonymous

      in what way?

      • 2 months ago
        Anonymous

        attracting Black folk

  41. 2 months ago
    Anonymous

    Is it just me or are pushing exercises working the triceps more than pulling ones do biceps? After my push days I'm happy with 3 sets of tris, but for bis I tend to do closer to 6

  42. 2 months ago
    Anonymous

    lifting suggestions?

    200~ biofem, 300 squat, 145 bench, 225 deadlift. ive been lifting for around a year, and I lift around 4x a week. what can i do to better my stats/physique? not really looking to lose much weight. just to better my ratio. currently around 44-34-44.

  43. 2 months ago
    Anonymous

    No Fap benefits for women? Don't mention dopamine nor how porn makes female sexuality appear disposable and yadayadayada.

    Mention something else, please.

  44. 2 months ago
    Anonymous

    Does anyone know if laser hair removal can be reversed

    • 2 months ago
      Anonymous

      It’s not permanent. You will need 1/2 sessions each year after you are done to keep it up else it will very slowly return.

  45. 2 months ago
    Anonymous

    I finally got a proper cage, the fitness reality cage. I'm also really interested in attachments, maybe some lever arms for belt squats and presses. Thoughts?

  46. 2 months ago
    Anonymous

    How many reps should I do with lateral raises and facepulls?

    Sidequestion, are heavy low rep deadlifts before chinups, curls, hammer curls and facepulls a bad idea?

  47. 2 months ago
    Anonymous

    ive been doing calisthenics at home for about a year. i'm wondering how long time i should be waiting between sets? i just read online that 3 minutes is a sweet spot, but when i tried i went from 10 reps, to 6 reps to 4 reps, which to me feels like a drastic decrease. should i wait longer in order to be able to make more reps or is this fine?

  48. 2 months ago
    Anonymous

    Also, didn't think of it at first, but to reverse grip dumbbell rows count as a bicep exercise?

    • 2 months ago
      Anonymous

      If you go down that road, good luck deciding what any compound exercise counts as, not to mention the olympic lifts and variations.
      Keep it simple, rows aren't limited by your biceps, so they aren't a biceps exercise.
      If for some ungodly reason your biceps is limiting your rows... ok, fine, they count. But you should correct that imbalance asap.

      • 2 months ago
        Anonymous

        I don't think I'm limited by my biceps, but I can certainly feel my biceps working when in reverse grip.

        • 2 months ago
          Anonymous

          Ok, but how are you counting them? It's like a set of curls, but using a lighter weight than you would, and not enough reps to really activate the muscle.
          If you were to do such a worthless set of curls, and for some reason you stop, like an hot girl comes to talk during your set, would you count that set?
          Because that's the scenario: the weight & leverage aren't optimal for biceps, and the number of reps are limited by other muscles.
          If it was a set of curls, you would count it as a warm up at best.

          • 2 months ago
            Anonymous

            Fair enough, guess the only answer to my dilemma is more curls.

  49. 2 months ago
    Anonymous

    161cm (5’3) 61kg(135ibs) f

    I’ve stopped losing weight. I can’t really eat less than 1200cal without feeling lightheaded or struggling to focus at work/class so I gotta up my movement somehow. I can’t really afford the gym so so far I’ve just been walking to school instead of getting the train and doing yoga at home. I still don’t think it’s enough though? I only take about 6000 steps a day, and although I do love yoga I don’t think it’s so challenging.

    I tried running but I don’t like how people look at me, so I’m thinking about investing in a jump rope or something and doing it on my balcony. But I’m so terrible at cardio, I can’t tell if I go too easy on myself and not do enough or if I’m doing ok or what.

    My question is, is it enough? Do I need to do more? What amount of cardio is good in a week?

    • 2 months ago
      Anonymous

      >What amount of cardio is good in a week?
      What are your goals? Losing weight and general health? You could grab an heart monitor and go with the cardio zones, but really... 3h of walking, 20 minutes of moderate effort, or half a dozen series of sprints per day (and you won't be able to do the sprints every day anyway) should be enough.

      • 2 months ago
        Anonymous

        Yup! I’ve lost about 30kg so far and I wanna lose a little bit more. All my fat is concentrated in my thighs/hips/stomach. It can’t be good.

        Not heard of cardio zones before…I’ll look into them thanks

        • 2 months ago
          Anonymous

          Congrats on the weight loss, try introducing some resistance training or at least step-ups as cardio, to gain some strength.
          After losing 30kgs without lifting weights, you've probably cannibalized all your muscle mass, such as it was, you now gotta rebuild.

          • 2 months ago
            Anonymous

            Thank you!
            And yeah I think so, I can hold crow pose for more than 10 seconds now so I think the yoga is helping with muscle a little bit. I’m just not sure whether it’s enough. I really do love yoga like I’ve never loved any other kind of exercise though.

            • 2 months ago
              Anonymous

              >I’m just not sure whether it’s enough
              Depends on your goals.
              For long term health, if now you're under 40 and plan to live to 80+ with good quality of life? HELL NO.
              To look decent this summer? Eh, it could work, it's all in the diet.

  50. 2 months ago
    Anonymous

    Stupid question, but is there any difference in:
    >eat 2000kcal today and 2000kcal tomorrow
    vs.
    >eat 2500kcal today and 1500kcal tomorrow

    • 2 months ago
      Anonymous

      Not because of the calories.
      Are you doing that because you're working out today but not tomorrow? Then there's a difference: protein synthesis spikes 24h after working out, so fricking eat on your rest day to max its effect. You've put in the work, now put in the fuel too.
      But ofc, you might be getting enough protein on the rest day too, and the extra 1000 calories are just because you're eating something extra pre workout and carb loading after, that would be a bit extreme (1000 cals!) but actually well thought out strategy.
      Or you might be just fluctuating how much you eat without working out: that's a recipe to build more new fat cells on the 'big' days and overall make it harder to lose weight long term.
      So, it all depends on what you're doing - wtf are you doing?

  51. 2 months ago
    Anonymous

    I want to try upper/lower 4 day split after 8 months of SS. What are some of the top UL program?

    • 2 months ago
      Anonymous

      >TOP
      >PLAN
      Would you consider the UL Texas Method?
      Basically it's
      >Squat volume / Bench volume / Light recovery / Intensity day
      a mix of U/L and full body, with a weekly progression

      • 2 months ago
        Anonymous

        UL Texas Method sounds interesting, I will look into the programs you mentioned

  52. 2 months ago
    Anonymous

    I started lifting last week, so please forgive the noob question. I'm having some issues with my Overhead Press — every time I lift the bar, I get a shooting pain in my pinky finger of my left hand. 100%, a nerve is getting pinched by the bar as it rests in my hand. This also happens sometimes on the Bench Press, but last time I somehow figured out a grip that doesn't trigger it.
    The weird thing is that it doesn't happen on the right hand at all, just the left. I've failed reps already because of it, and though I somehow worked around it on Bench, I can't get it to disappear from the OHP without doing something I know isn't the right form.
    How can I get around this? I don't want to end up with a number finger because I keep compressing the nerve, but I can't figure out how else to not pinch it while maintaining form. And why is it only on the left hand?

    • 2 months ago
      Anonymous

      Because your left hand is weaker, and possibly isn't doing the same grip as the right?
      There should be a few Rippetoe videos about the ohp grip, see if you can find them.
      Flared lats, internally rotate your wrists... it would be easier to understand it from the video, really.

  53. 2 months ago
    Anonymous

    went a bit too ham to lateral raises yesterday and I woke up with a very slight sharp pain in my shoulder today.

    Show I skip tomorrows workout or just shake it off?

    • 2 months ago
      Anonymous

      >Sharp pain
      be mindful of that, an extra rest day wouldn't hurt.

  54. 2 months ago
    Anonymous

    Do people generally clean every piece of equipment after they use it? My main gym doesn't enforce this and I don't see anyone doing it but I have been to other gyms where they force you to take a spray bottle and wipes for EVERY single machine. Seems like a waste of time.

    • 2 months ago
      Anonymous

      not everyone likes putting a sweaty bar on their back, or having to hold sweaty equipment

  55. 2 months ago
    Anonymous

    Are SSRIs killing my gains (prozac specifically)?
    Cuz it did ruin my dick, so i don't know...

  56. 2 months ago
    Anonymous

    What is a good comprehensive, technical skincare guide that will impart the knowledge about chemicals and his they react with biological mechanisms?
    The first IST sticky link is great and is like something of that quality.

    I'm reading the self.com guide to skincare but it's not that great. Clearly written by a woman - overly wordy and 60% of it is emotional or motivational fluff that could be removed.

  57. 2 months ago
    Anonymous

    Effect of sleep deprivation on muscle growth... If I woke with only 4 hours and woke with muscles very sore, then back to sleep for 3 more hours and woke less sore, would that indicate muscle growth strictly only happens during sleep and premature waking halts gains? Or is the soreness unrelated to regrowth and healing?

  58. 2 months ago
    Anonymous

    Can you guys recommend someone who needs to lose a lot of weight a meal plan that involves basically no cooking? Not trying to do a raw caveman meme diet or anything but due to IRL circumstances the only things I have are a fridge and a microwave.

    • 2 months ago
      Anonymous

      I won't ask any questions, but you'll have to eat all of the eggs.

  59. 2 months ago
    Anonymous

    Can I train triceps every workout or will that interfere with my bench press progression?

    • 2 months ago
      Anonymous

      >every workout
      how many workouts/week?
      Tris are small so you can get away with hitting them 4 times per week if you're not raping them every session

  60. 2 months ago
    Anonymous

    not exactly IST but i figure someone here will know
    what's the best breast augmentation surgery for women (female)? and how much is that gonna cost?
    >feels and looks natural
    >doesn't impact milk production
    >won't look weird in the future years
    my wife of 1 year, known her for 3 years, has always been insecure about her b-cup breasts. no matter how much I tell her they look good and i don't particularly care about size. she found out I briefly dated a girl with DD and brings up wanting bigger breasts like every other day now.

  61. 2 months ago
    Anonymous

    I'm looking at instant pots for the lifting journey. Should I get the 8L one, or should I get the 5.7 litre one with the air fryer lid?

    • 2 months ago
      Anonymous

      I have a rice cooker and an air fryer, if there's something that does both grab that.
      Main questions: is it big enough to roast a chicken or enough potatoes for a meal? what about slow cooking whatever it is the big cheap cut of meat where you live?

      • 2 months ago
        Anonymous

        >is it big enough to roast a chicken or enough potatoes for a meal?
        Yes
        >what about slow cooking whatever it is the big cheap cut of meat where you live?
        It has a slow cooking function, but I'm not sure what meat to use it with

        • 2 months ago
          Anonymous

          slow cookers are great for tough cuts of meat; slow-cooking anything for long enough makes the meat very very tender. You can put chicken, beef roast, pork shoulder, ANY kind of tough meat with a bit of liquid for 6-12 hours for super tender pull-apart meat. Great for cooking large quantities of stuff for meal prepping.

        • 2 months ago
          Anonymous

          >slow cooking function
          does that option give enough heat to boil water, or is it super weak? That's critical, if it's too weak to boil it's not safe to cook the food, even if it takes hours.
          What you want is something like some traditional sauces, the meat should fall apart in 4-6 hours, if it takes significantly longer the temp is so low you don't know what kind of bacteria are proliferating.

          • 2 months ago
            Anonymous

            >if it's too weak to boil it's not safe to cook the food
            There's no meat in the world that is unsafe to eat if cooked over 165F. Most slowcookers have 2 settings, low (180-190F) and high (270-280 F). Water boils at just over 200 F, and it's unnecessary to boil water to safely cook meat. As long as the meat reaches its minimum internal temp it's safe to consume.

  62. 2 months ago
    Anonymous

    im only 130lbs/59kg and even tho ive been gaining a lot of muscle i feel like im getting a little bit of extra fat around my neck and on my sides of my belly. do i need to change my diet to fix that? i feel like ive been having to eat more food to sustain my exercise practices lately but i dont like seeing fat start to pop up..

    • 2 months ago
      Anonymous

      muscle gains and fat gains go hand in hand; you can't have one without the other. If you want to get rid of the fat you'll need to cut.

      • 2 months ago
        Anonymous

        i see! thank you anon! i appreciate the quick answer

  63. 2 months ago
    Anonymous

    i go to the gym but i have a set of adjustable dumbbells at home
    would it hurt to do 2-3 sets of lat raises/bi- or hammercurls every single day, even after i come home from the gym or whenever? dumbbell section at my gym is always so insanely overcrowded once im done with my compounds i usually cba to wait

    • 2 months ago
      Anonymous

      That's fine, just know you'll be limited by the weights you have. I had the same issue with my old gym and ended up switching because I literally couldn't finish my workouts due to all the morons there fricking the weights up.

  64. 2 months ago
    Anonymous

    how long past expiration is it okay to consume protein powder?

    • 2 months ago
      Anonymous

      If unopened, probably a month or two. If already opened, you're gonna start getting stomach issues.

    • 2 months ago
      Anonymous

      I've consumed opened protein powder that was a year past its expiration date with zero issues. Just drink some, see if it gives you the shits, you won't die.

    • 2 months ago
      Anonymous

      easily 1y+ if it has been unopened and kept in a dry space

  65. 2 months ago
    Anonymous

    >start exercising
    >my scalp and some parts of my skin instantly becomes super itchy and I have to stop
    Wtf is this

    • 2 months ago
      Anonymous

      did you take pre? Sounds like the common side effects of beta-alanine.

      • 2 months ago
        Anonymous

        I don't take any supplements

        • 2 months ago
          Anonymous

          I mean it just sounds like your skin is reacting to the increased bloodflow. Unless it's painful I'd just ignore it until it goes away. Either that or unironically see a doctor.

          I feel the deadlift 99% in my back. I basically do not feel legs/glutes/hams at all and after lifting it's just that my back muscles feel stiff for a while and then are a bit fatigued the next day or two.

          How do i fix it?

          Deadlift is primarily a lower back exercise anon, that's normal.

    • 2 months ago
      Anonymous

      i have the same issue, i believe it was just dandruff with sweat = itch

      • 2 months ago
        Anonymous

        I have dandruff too
        I don't know what to do, this itching is sometimes unbearable, anti dandruff shampoos don't work either

        • 2 months ago
          Anonymous

          have you ever tried the clinical strength stuff and not just plain ass head and shoulders? Stuff like Nizoral works great for me, though it's a little expensive. If that doesn't work check with a derm.

          • 2 months ago
            Anonymous

            thanks ill try

        • 2 months ago
          Anonymous

          Use nickel size dab of regular shampoo with one drop of tea tree oil about every other day. Use water only when not doing the treatment. Also you might have hard water. This protocol works well for me, you can adjust as needed just don’t go scorched earth with the tea tree oil.

  66. 2 months ago
    Anonymous

    I feel the deadlift 99% in my back. I basically do not feel legs/glutes/hams at all and after lifting it's just that my back muscles feel stiff for a while and then are a bit fatigued the next day or two.

    How do i fix it?

    • 2 months ago
      Anonymous

      Have a video? Probably don't know how to hip hinge.

      I mean it just sounds like your skin is reacting to the increased bloodflow. Unless it's painful I'd just ignore it until it goes away. Either that or unironically see a doctor.

      [...]
      Deadlift is primarily a lower back exercise anon, that's normal.

      Does it hit the low back? Yes. Describing it as primarily a low back exercise is a stretch though. Mostly should be glutes and hamstrings. If you're a round back deadlifter that goes out the window though.

  67. 2 months ago
    Anonymous

    How many sets should you do for your side delts in each workout?
    I usually do lateral raises 3x10 and upright rows 3x12. Am I doing too much?

  68. 2 months ago
    Anonymous

    Pullups
    Deadlifts
    Rows
    Which one should I start my back workout first?

    • 2 months ago
      Anonymous

      Deadlifts, always start with your hardest exercise.

  69. 2 months ago
    Anonymous

    Was on an extreme cut for 8 months, 1000 calories or less per day as a 5'10 265lb male. Lowest I got to was 206 right before the holidays but I'm 213 now. All my lifts have plateaued for a while as has the weight loss. Figure I would switch up the diet

    1500k cal / day
    150-200g protein
    Workout 6 days/ week (BRO split 4 days, jiu jitsu 3 days)

    Does this seem like a good strategy? Everyone around me is finally telling me I look better, but the scale going up is freaking me the frick out

    • 2 months ago
      Anonymous

      you were starving yourself anon, <1000 calories a day puts you in a category for malnutrition. I'm glad you lost the weight but you're putting yourself in danger, it's a good thing you're stopping. 1500 is a good cutting area but I honestly would do maintenance for a week or two considering the extreme deficit you were on. Maybe get some blood work too.

      The amount of protein is totally unnecessary, particularly as someone losing muscle. Your body can only utilize 0.82g/lb of lean body mass, in your case it's probably somewhere in the 100-115g range. Anymore than that is just high-protein piss; your body won't store it.

      Your workout plan is fine as long as you're making progress.

      • 2 months ago
        Anonymous

        Thanks anon, I did hear from people I trust (IST cousin on an eternal bulk and jiu jitsu professor) that I was basically killing myself. And I definitely felt that, I was doing workouts on grit and will alone and half the time I felt ready to pass out.

        But my lifts stagnated around the same time as my weight did. Using incline DB press, I can sometimes hit 75lbs but often I'm stuck at 60s for the last set of 10. I am hoping the extra food will help with that. By the way, I do 4x10 on everything because that's what I did in HS Football, is there any benefit to more reps if I am trying to look better?

        But man seeing the weight on the scale go up filled me with fricking dread. I worked damn hard for 8 months and it felt like it was all going to shit.

        • 2 months ago
          Anonymous

          I mean, you shouldn't expect strength to rocket up on a cut, if anything you should expect stagnation or extra slow progress. 4x10 isn't a good choice for everything; compounds are more exhausting than isolations and should be kept in a range of 5-8 reps for working weight. 10 means you're going too light imo.

          Isolations you should actually go for more, I do 3x12 on my isolations. Otherwise I say it's fine what you're doing.

          • 2 months ago
            Anonymous

            I think the only compound lifts I do are squats and it's variants. Unless bench press is also compound, I mostly use dumbbells and machines for everything since I have no spotter.

            Squats fricking kill me. My heart rate goes through the roof and I start breathing heavy as frick long before my legs are exhausted. I try to emphasize form and breathing, so I know those aren't the core issues, but barbell and Bulgarian squats beat my ass every week

            Here is my Chest/Back day example, like I said 4x10 everything (or failure if it comes first)
            >Superset: pullups (assisted) + pushups
            >Incline DB bench
            >Seated cable row
            >Flat barbell bench
            >Lat pulldown (neutral grip)
            >Dumbbell pullovers
            >Facepulls
            >Pec deck
            >Superset: lat pushdowns + single arm lat pulldowns
            >Superset: high and low cable flys

  70. 2 months ago
    Anonymous

    I leave in a coastal area, about 600m from the sea. Is there any way of keeping equipment from rusting? I plan on keeping it in a shed, so covered from the rain and sun, but uninsulated

  71. 2 months ago
    Anonymous

    [...]

    >soreness is a chemical reaction called DOMS (Delayed Onset Muscle Soreness). It has little to do with growth or progress
    I always intuitively thought the end of soreness indicated the completion of muscle regrowth?

    • 2 months ago
      Anonymous

      no.

  72. 2 months ago
    Anonymous

    Rolling 72s

    I didn't eat anything today, but I also didn't prepare to start fasting
    Should I lean into this, or should I restart with a more defined start/stop time?

  73. 2 months ago
    Anonymous

    Please recommend a good scale for cooking and weighing out consumed food. I'm tired of this Amazon basics bullshit that's inaccurate. I don't mind spending a little, but it's got to be durable, sensitive, and accurate.

  74. 2 months ago
    Anonymous

    What foods are the most filling?
    Trying to eat less but nothing is really keeping me full, just hungry all the damn time.

    • 2 months ago
      Anonymous

      This is highly subjective and personal. The first thing to do is learn to drink water. Do whatever you have to. Ice, lemon, whatever.
      The second thing to do is eat slow.
      Third, try to master your body's reaction to sugar. High carb foods, especially sugary shit will crash you and make you hungry again.
      For me what's been working is kefir, homemade lean bread, red meat, and as much low calorie vegetables as I can stuff in there. I avoid sauces. Also, this is where dietary fat fricks you over. Fat is high calorie low density, so oil and shit is best avoided for you purpose.
      Sorry it's not more help, bit you got to be honest with your calorie count and find what works for you.

      • 2 months ago
        Anonymous

        Kefir is a good point, yogurts and stuff are pretty filling now that I think about it, just a b***h to keep stocked.
        Thanks. Any advice on low cal fruits/veg that are easy to prep for as a lunchbreak meal?

        • 2 months ago
          Anonymous

          >Ez prep
          Not really. I try to put spinach and onion in everything. Anywhere you traditionally put lettuce I put spinach. It's got glutamine so that's great for muscle recovery and onions help testosterone, or so I've been told. My wife believes this will make me frick better and puts it in everything. Spinach also has calcium and shit.

          • 2 months ago
            Anonymous

            the onions boost test thing is an actual meme anon. It was a study on rats, and it doesn't translate to humans.

            • 2 months ago
              Anonymous

              I don't care, my wife makes them to encourage sex. It's fine.

  75. 2 months ago
    Anonymous

    can weight lifting fix my posture? from what i understand my back is fricked because my muscles have atrophied but all the physical therapy i have done focused on some shitty exercises that did nothing for me

    • 2 months ago
      Anonymous

      Lifting with proper form will generally improve your posture. Wasn't walking/standing straigth and one of my shoulders was lower than the other.
      Working on my shoulders and back has definitely improved the situation.

      • 2 months ago
        Anonymous

        thank you

        • 2 months ago
          Anonymous

          Good luck. Will take a while so don't get disheartened if results come in slow.
          Weird that your physical therapist hasn't advised you to do that, I'm a fat frick so my physical therapist's main advice was to just hit the gym

  76. 2 months ago
    Anonymous

    Is this gyno?
    I’m not even overweight (74kg @ 181cm) yet I have b cup breasts
    Is this just bc of chest fat?
    Only been lifting <3 months

    • 2 months ago
      Anonymous

      Yes.

    • 2 months ago
      Anonymous

      >I'm not even overweight
      are you kidding yourself? Look at the pic. You've got a gut and breasts. You're skinnyfat anon.

      I'm coming off a bad flu, how do I start working out again without keeling over?

      do the best you can, you're gonna be weak.

      • 2 months ago
        Anonymous

        Is it gyno or not?
        >gut and breasts
        I am just bloated

        • 2 months ago
          Anonymous

          don't kid yourself dude. You're at-least 25% bf.

          • 2 months ago
            Anonymous

            Cope lol
            And you can’t even answer if it’s gyno
            I’m closer to 18% according to dexa xx

            • 2 months ago
              Anonymous

              whatever you want to believe dude, you're delusional if you think you're just "bloated".

    • 2 months ago
      Anonymous

      lay off the refined carbs, too much salty foods and sugar for a while aka clean up your diet and then report back

  77. 2 months ago
    Anonymous

    I'm coming off a bad flu, how do I start working out again without keeling over?

  78. 2 months ago
    Anonymous

    >can tolerate the burn in my calves at a far higher threshold compared to my other muscle groups
    >overload on normal and reverse calf raises
    >sit down
    >everything in the room feels so small and I feel like a giant
    Anyone else get this feel?

  79. 2 months ago
    Anonymous

    Is the US Navy body fat calculator a good metric for BF%?

    • 2 months ago
      Anonymous

      It's not bad in my experience.
      I had a DEXA body composition scan years ago before I got fat and the Navy calculator it's in the correct ballpark.
      I think the fat distribution for men is fairly consistent, hence the correlation with navela and neck circumference.
      The Navy BF% Calculator is probably the best thing out there until your willing to pay for an X-ray.

  80. 2 months ago
    Anonymous

    Anybody know if these are in kg or pounds?

    • 2 months ago
      Anonymous

      Lbs, I've never seen a 45kg weight, it also looks like a 20kg.

  81. 2 months ago
    Anonymous

    I need a QRD on dick maxing but unironically, whilst stopping masturbation helps and I've finally started to get "morning" wood again when I wake up after nearly 6 years of not getting them, my erections are still pretty inconsistent and weak, what can I do to aide this?

    • 2 months ago
      Anonymous

      kegels and cardio.

      • 2 months ago
        Anonymous

        My cardio is okay I've started making a habit of walking 2 miles a day minimum and when I was in work I lost a lot of fat from cycling 6 miles a day which has probably helped a lot I just feel insecure that my dick has basically been borderline non-functional for so many years despite the recent and relatively dramatic improvements.
        Should have got my BMI tested before I left the gym a few hours ago.

  82. 2 months ago
    Anonymous

    What fat percentage of milk should I be buying?

  83. 2 months ago
    Anonymous

    I need a good strength building preworkout. I read the sticky but I'm not going to buy several different supplements.

    Or should I just take creatine only?

    • 2 months ago
      Anonymous

      I don't think you understand what preworkout is.

      • 2 months ago
        Anonymous

        Idg why you needed to post this instead of pointing me in the right direction.

    • 2 months ago
      Anonymous

      read the sticky again but slower, it tells you that supplements are pretty much unnecessary unless you're specifically deficient in something. creatine is good (5g), you don't need to take it preworkout, you can take it any time.

  84. 2 months ago
    Anonymous

    The Starting Strength book is making me feel really dumb, there's so many muscle names and things I feel like I'm not really retaining anything. Not even through squats yet, I've got like 6 more sections to go.

  85. 2 months ago
    Anonymous

    Am I skinnyfat

    • 2 months ago
      Anonymous

      no, just kinda skinny.

      • 2 months ago
        Anonymous

        What bf % would you roughly put me at? I think I'm around 15%

        • 2 months ago
          Anonymous

          I would say between 12-14%.

  86. 2 months ago
    Anonymous

    How many grams is considered low carb ? I know keto is less than 20 but will you get into ketosis either way if let’s say you eat 100 grams but burn it off ?

    • 2 months ago
      Anonymous

      the definition of ketosis is not using carbs for fuel, if you're burning carbs you're not in ketosis. For that reason alone I say low-carb is useless.

    • 2 months ago
      Anonymous

      I don't think that's how ketosis works.
      Also, even to just offset the 100g of carbs (400 Cals), you'd have to be doing over 3 hours of general weightlifting just to get back to baseline, plus whatever workout you would do normally.

      just eat less carbs

  87. 2 months ago
    Anonymous

    why does my stomach get really warm after taking a multivitamin?

  88. 2 months ago
    Anonymous

    Thank god for this thread, for I have a really dumb question:

    I'm M/28yo/220lbs/5'9"
    I want to start losing weight until about 200 or 180 lbs, I fear more than that will get me a bad saggy skin.
    I started on a caloric deficit and weight training, but then it occured me that this isn't good for building muscle. Will I not get very big if I start lifting while on high bf AND on caloric deficit? Cause I'm don't care about health, I just want get swolle. Should I just focus on losing weight without resistance training and then bulk?

    fitness to me is complete rocket science

    • 2 months ago
      Anonymous

      Keep working out while cutting to remove fat, then bulk clean while lifting heavy to get big, then cut again to get lean.
      Ready the sticky for plans.

  89. 2 months ago
    Anonymous

    Reproductive hormones

    FSH 2.5 IU/L
    LH 4.3 IU/L

    Testosterone - 22.1 nmol/L

    is this low t?

  90. 2 months ago
    Anonymous

    How many weeks rest between programs is ideal? Just finished a 3 month program and took a 2 week break for the holidays. Started up this week again and while I'm sore as frick I feel rested and surprisingly stronger.

    • 2 months ago
      Anonymous

      Rest periods are recommended every handful of months for a minimum of a week just for CNS recovery, I take 1-2 weeks off every 4 months just for my sanity.

      https://i.imgur.com/96v7AW3.jpg

      will I be laughed out of the sauna? I've wanted to go for a while now but I'm too insecure about my physique

      there are people far uglier than you going to the sauna daily, you'll probably just find a bunch of old dudes.

      Top search result macro calculators recommend about 55-60/20-25/15-20 % carb/protein/fat for maintenance. Except for bodybuilding.com which recommended 40/30/30 but is obviously shit because it said I need 220g protein to maintain.

      These ratios seem off to me, carbs seem way high. Protein recommendation shakes out to 130-150g which is about right for g/lb lean mass, though. Ratios from bb seems closer to what I thought I should target but the g amounts are way off.

      Which one is right? Am I just moronic? Should I not worry so much about ratios?

      Macro ratios are silly, just eat whatever protein you need and fill the rest of your intake with a mix of fat and carbs.

  91. 2 months ago
    Anonymous

    will I be laughed out of the sauna? I've wanted to go for a while now but I'm too insecure about my physique

  92. 2 months ago
    Anonymous

    Top search result macro calculators recommend about 55-60/20-25/15-20 % carb/protein/fat for maintenance. Except for bodybuilding.com which recommended 40/30/30 but is obviously shit because it said I need 220g protein to maintain.

    These ratios seem off to me, carbs seem way high. Protein recommendation shakes out to 130-150g which is about right for g/lb lean mass, though. Ratios from bb seems closer to what I thought I should target but the g amounts are way off.

    Which one is right? Am I just moronic? Should I not worry so much about ratios?

    • 2 months ago
      Anonymous

      Personally, I've always calculated protein and fat first, then enough carbs to hit target calories.
      Protein especially varies based on what your goal is, it's easier that way

    • 2 months ago
      Anonymous

      Just do:
      protein as 1g/1lb of bodyweight
      fat as 0.75-1g/1kg of bodyweight
      carbs as the rest

      usually I just manipulate carbs to change between cutting, maintenance, and bulking

  93. 2 months ago
    Anonymous

    My physical therapist commented how my muscles are "flaccid".
    I grew up fat and sedentary, almost got the beetus at 15. It wasn't until 20 that i fixed my life somewhat but i never stopped being skinnyfat.
    i'm 33 now, can i ever be not flaccid or is it over for me after being ruined from the start?

    • 2 months ago
      Anonymous

      Muscles don't get flaccid, your just fat with low muscle.
      And you're still under 35, get the frick on starting strength and start squatting, you whippersnapper

      • 2 months ago
        Anonymous

        >starting strength
        Yes, sabotage anon

  94. 2 months ago
    Anonymous

    Anyone tried those rhino pills?

    • 2 months ago
      Anonymous

      any type of boner pill that isn't cialis or Viagra is a scam.

  95. 2 months ago
    Anonymous

    How long do i reset between sets?
    I used to do 90 seconds, but I heard that 3 minutes is ideal for most stuff

    • 2 months ago
      Anonymous

      Until you're ready for the next set, unless you're doing some weird conditioning and want to keep rest times low.
      Consider this: would you rather wait slightly less, or do that last rep you're always missing?

      • 2 months ago
        Anonymous

        Timing rests is good for time control tho. If you're moderately busy you wanna schedule your workouts in a certain timeframe.
        I time rests 1:30-2:00 depending on the lift. Heavier movements take longer rests. But I agree you shouldn't force it, like if I know I'm not ready for a lift I'm gonna wait a little more before I'm properly rested instead of failing it out of impatience. It's just a good habit to standardize workout times.

        • 2 months ago
          Anonymous

          2.5-5 minutes per lift, I say. Some isolations you can get away with a minute or 30 seconds on a superset, but compounds I'd do 2.5 at the very least.

          • 2 months ago
            Anonymous

            It varies between people. You probably lift heavier than me, as I wouldn't ever take 5 minutes between sets. I usually do compounds in the 6-10 rep range and never need more than 3 minutes of rest. Less than 2 is generally for isolations or lighter lifts.

  96. 2 months ago
    Anonymous

    Why tf do I incline and flat bench basically the same weight? Shouldn't flat be around 20% higher?

    • 2 months ago
      Anonymous

      If your firm is optimal, sure.
      You probably aren't pushing as much as you could with your chest, and have developed your delts more too

  97. 2 months ago
    Anonymous

    is a cheap shit (ie. ≤ $400) power cage fine? or will it kill me? ty bros

    • 2 months ago
      Anonymous

      I've read a few reviews, and I'm gonna keep cleaning the weight up from the floor, and chalk it up as an extra workout.
      The cafe would be safe, sure, until the day it fails on you.

  98. 2 months ago
    Anonymous

    I've got a weird maybe 3/10 pain on the lateral elbow condyle - I think it's tennis elbow. Do I continue lifting through it or should I rest it for a week or two?

    • 2 months ago
      Anonymous

      I'm in the same situation, massages and heat help, but I'm also taking a rest week, just to be safe. Shit's scary

  99. 2 months ago
    Anonymous

    How can I tell if someone had liposuction?

  100. 2 months ago
    Anonymous

    How to fix such a body?

    • 2 months ago
      Anonymous

      A few months in Auschwitz during allied bombing campaigns that shut off the supply of food should do it.

    • 2 months ago
      Anonymous

      Cardio. I suggest 2 hours of sex every night, with me.

  101. 2 months ago
    Anonymous

    Women shit testing/teasing, or nefariously mocking/belittling

    How can I tell a difference as a slightly autistic man?

    • 2 months ago
      Anonymous

      All the same. If she does it she is not worth it

  102. 2 months ago
    Anonymous

    Need some tips on preventing and remedying sore knees (from increasing my cycling and squats) and whatever the muscle groups are behind my collarbones, they've been aching constantly since I started doing overhead presses.

    • 2 months ago
      Anonymous

      Just rest more and don't overtrain when the knees are already sore.
      Also make sure your bike seat is adjusted properly.

  103. 2 months ago
    Anonymous

    So for cutting I just do a 500 cal deficit and continue lifting as usual? I definitely won't lose my gains?

    • 2 months ago
      Anonymous

      >continue lifting as usual
      what's your usual? because if you're on an high volume bulking routine... frick that.
      You need to keep the intensity high, but might have to lower the volume.

  104. 2 months ago
    Anonymous

    Are these adjustable dumbbells good? They look like the bow flex ones but some slight differences. Much cheaper. I assume they’re just some Chinese knockoffs that should work about the same?

    • 2 months ago
      Anonymous

      >239.99

      If you dont mind some inconvenience for superior versatility and higher weight capactiy, try Kensui w/ CAP iron plates. Bezo's Emporium has a sale on 10lb plates right now ($35 for 40lbx2) plus $50 for Kensui handles

      • 2 months ago
        Anonymous

        Thanks anon. Will look. Should have mentioned the image I shared is in leafbux

  105. 2 months ago
    Anonymous

    I have no old shirts, track suits or anything. What clothes should I get to exercise? It's going to be more of a rehab/very light exercise.

  106. 2 months ago
    Anonymous

    What can I do for my body that could contribute to me looking MORE effeminate?

    • 2 months ago
      Anonymous

      Probably a lot of cardio, right?

      • 2 months ago
        Anonymous

        Fair enough
        I actually began slowly introducing jogging into my routine, that counts right?

        • 2 months ago
          Anonymous

          Are you asking if jogging is cardio? Are you moronic?

          • 2 months ago
            Anonymous

            >Are you moronic
            Maybe, but aren't we all sometimes?

  107. 2 months ago
    Anonymous

    What is the most important factor to make your delts visually “pop” out, besides actually having large (side)delts. Is it big triceps, biceps or low bodyfat?

  108. 2 months ago
    Anonymous

    If it's all CICO, why do steroids work at all?

    • 2 months ago
      Anonymous

      Because nutrient partitioning.
      If you were to eat like a roider, you'd get new fat cells instead of new muscle cells.
      He'd get shredded, you'd get fat as frick. Same weight at the end tho.

  109. 2 months ago
    Anonymous

    Why is it written 700lbs on the barbell???
    It's not actually 300 kgs is it

    • 2 months ago
      Anonymous

      alright it's the Weight Limit

  110. 2 months ago
    Anonymous

    I'm getting a bit of pain on both hip joints after increasing deadlift load. I tend to feel more my back than legs / glutes, so I assume I'm doing it wrong.

    I've watched a few videos and tried doing what I saw but I'm not confident it changed much how I feel under load.

    Any ideas / tips?

  111. 2 months ago
    Anonymous

    >on a slow bulk (300-400 kcal surplus)
    >couldnt stop eating two days ago, around 4k kcal consumed (i usually aim for 3000)
    >day after barely any hunger, only eat 2k kcal
    today
    >work out in the afternoon
    >all my lifts are weaker than before
    >feel like shit and gassed 4 exercises in

    bros... i thought that just taking those two days would average me to around 3k kcal, why did my workout feel like complete ass today? i slept well etc, surely it cant just be ping ponging my calories one day can it?
    should i just eat slightly less the next day, like 3-400 calories and then continue on as normal and tank the extra fat gain in case that happens again?
    i eat very clean usually but i bought some dried dates and man... i just couldnt hold back
    t. former fatass

  112. 2 months ago
    Anonymous

    how do i fix my hamstrings? they are so incredibly short. I cant raise my leg that high before my knee needs to bend

    • 2 months ago
      Anonymous

      have you tried stretching them every single day and pushing yourself a little further each time?

      • 2 months ago
        Anonymous

        i try, use the stretching thing at the gym every other day. saw some yoga chick do a 90 degree straight leg, im lucky to get 25 pre warm up

  113. 2 months ago
    Anonymous

    How am I supposed to use this machine for assisted dips? I've been standing on the platform I circled but because putting my knees on it would make my shins touch the second step.

    Every other assisted dip machine I've seen requires you to place your knees on the platform. Am I doing it wrong?

  114. 2 months ago
    Anonymous

    >strength training is bound by hypertrophy training
    How much true is this?

  115. 2 months ago
    Anonymous

    i'm skinny almost ottermode but i have a hank hill ass
    what exercises should i do? (just name the most effective one)
    the only equipment i have are dumbbells/barbell. i could improvise a bench if necessary.

    • 2 months ago
      Anonymous

      barbell hip thrusts
      squats [and variants]
      deadlifts [and variants]

  116. 2 months ago
    Anonymous

    >be me
    >squat warm up
    >lmfao2pl8s on the bar
    >dude approaches me, asks how many sets I have left
    >"uuh 3 I think, wanna work in?"
    >*looks at bar* lol bro no I can't handle that, I'll just wait thx
    >I go on to squat lmao2.5pl8s
    d-does that mean I'm not an absolute dyel anymore?

  117. 2 months ago
    Anonymous

    22M, 6'1/177lb at 18-19%bf (estimate) currently and want to be 170lb or less. I roon 20-35mpw and do pushups and ab exercises when I'm not rooning, also go climbing 2-3x a week.

    For TDEE at 2750-3000 cals, I assume cutting at 2250 cals is good, and that high carb (50/30/20) is the best balance since I run a lot? I never paid much attention to diet before, just eat whole foods and more carb before big runs.

  118. 2 months ago
    Anonymous

    I dont smoke, but i was thinking of getting myself a selection pack of cigars to celebrate something, would smoking like 10 cigars over the course of a few months have a big impact on health?

  119. 2 months ago
    Anonymous

    How the FRICK are you guys eating this much food, every fricking day?
    The lifting part isnt even that hard, it's shoveling down calories. Half a cup of dry rice is SO MUCH FRICKING RICE and it's only 300 CALORIES. I seriously feel like I'm going to throw up at all times.
    How do you guys do it?

    • 2 months ago
      Anonymous

      Drink your calories, don't eat them.

    • 2 months ago
      Anonymous

      eat more calorie dense foods like nuts, dried fruits, all natural nut butters etc and add them to your shit.
      also add oil to your rice after for extra calories or use some chicken broth to make it into a huge bowl
      look up the vertical diet, some principles of how to get more and quick digesting foods into you are really good in there (called "beef and rice" diet for a reason)

  120. 2 months ago
    Anonymous

    Is there much difference between lifting on a longer barbell vs a shorter one if the total weight is the same?
    Would the shorter one actually be harder because of less "whip?"

    • 2 months ago
      Anonymous

      Yes, there's a difference. However, it's not that simple. Squat bars for example are longer than a standard barbell but are actually easier to squat with (assuming you're using sufficient weight) because the bar whip is reduced as they're also thicker. However, there are also deadlift bars, which are longer than a standard barbell yet make deadlifting easier due to additional bar whip effectively increasing the height your deadlift starts at. However, usually the shorter barbells (excluding a standard Olympic barbell up to spec) are actually very whippy because they're made of garbage. Material matters much more than bar length does.

  121. 2 months ago
    Anonymous

    I started doing RDL as part of a new program and I feel it way more in my arms and shoulders than legs? Especially with grip strength. I can barely do 8 reps with 40kg.

  122. 2 months ago
    Anonymous

    Been consistent for 9 months (not counting the 5 months before that because I think the routine was lame), feels like I've barely gotten stronger other than form and a lot of the weight gain seems like fat. Already supplementing plenty protein. Not sure what to change

  123. 2 months ago
    Anonymous

    Why does my left leg from knee down start to get numb everytime I try to correct my posture and sit straight for prolong amount of time?

  124. 2 months ago
    Anonymous

    The next day after doing bench and triceps I started too feel sometimes a little pinch around the green area. Any idea of what could be? Should I try to skip the next day of bench and triceps?

  125. 2 months ago
    Anonymous

    Zatarains Jambalaya mix + red kidney beans, whole box + whole can is ~1200 calories
    Split into 600 calorie portions for a meal.
    Yay or nay? I like the rice mix and beans, it’s easy to prepare. I’m doing a 1400 calorie a day diet until I’m at my target weight goal

  126. 2 months ago
    Anonymous

    Been hitting the gym again and going well but need dating gains advice. Girl at work who I've had my eye on is back on the market, but we haven't interacted much. But i know we have some similar values and hobbies. Face wise I'm a 6 she's a 7/8. Next time i come across her should i just strike up brief small talk/joke and ask her out? I've never dabbled in work chicks before, not sure how to approach.

  127. 2 months ago
    Anonymous

    Does anyone know which of these supplements cause sores in the mouth, specifically gums and tongue?
    >10g L Arginine
    >tablespoon of soya letchin
    >.5 mg of zinc

    started taking them 2 weeks ago and have developed these weird dark mouth sores. I know Arginine can cause coldsores to flare up but I have no history for that and the sores are dark not light like a cold sore.

    • 2 months ago
      Anonymous

      >soya letchin
      possibly maybe, if you've got herpes it might exacerbate shit.

  128. 2 months ago
    Anonymous

    I seriously injured my back a few years ago. It’s since ‘healed’ but it will hurt if I lean forward too far. My rom is reduced, it’s not a muscle or a tendon issue, it’s in the spine. It also hurts if I’m supporting too much load on my spine (i.e squats), but the muscles are fine and I can work them.

    What exercises can I replace deadlifts and squats with? The leg press machine isn’t great for me either.

    • 2 months ago
      Anonymous

      I think I just fricked my lower back up on seated leg press, hurts just like how you describe. Here’s hoping it starts to feel better after a few days and doesn’t turn into a long term thing

    • 2 months ago
      Anonymous

      >it's in the spine
      go talk with a sports doctor. they're the only ones that can actually help you.

      • 2 months ago
        Anonymous

        I did, they weren’t willing to do anything because I’m ‘not an athlete’. Months of pain followed by years of soreness later and I’m ‘fine’, just need some new exercises.

        • 2 months ago
          Anonymous

          Find an other one then

          • 2 months ago
            Anonymous

            I live in the UK, you get whatever fricko you’re given

            • 2 months ago
              Anonymous

              Go join an athletic club and go back to your fricko.

              • 2 months ago
                Anonymous

                btw
                >mfw Ihnfw you need a loicense to have a functional back in His Majesty's UK
                Enjoy being forever a subject.

  129. 2 months ago
    Anonymous

    what happened to the NYE thread? havent been here in years so im a bit clueless

  130. 2 months ago
    Anonymous

    assuming i'm still in a caloric deficit can having a post workout supplement help with muscle soreness from the workout on a cut when recovering (either immediately or on a rest day)

  131. 2 months ago
    Anonymous

    how much does bench progress? I've been lifting for 6 months, my calculated 1RM is 60kg and I am setting a goal to 1RM 100kg by the end of the year. is +40kg in a year a realistic amount to improve? basically I am going to try improving from 1 plate to 2 plates this year. it's like 4kg a month, or about 10lbs a month. i have no idea if I'm dreaming or if it is actually a normal amount.

  132. 2 months ago
    Anonymous

    Any good channel to teach taichi?

  133. 2 months ago
    Anonymous

    How important is training the adductors? I feel most guys ignore it because who wants giant thighs, but am I missing out on hip/lower back health by ignoring this?

    • 2 months ago
      Anonymous

      If you can squat, any variation, without hurting your back (not squat mornings), you're going to be fine health-wise.

      • 2 months ago
        Anonymous

        Every once in a while I tweak my back. I suspect some herniated disks. I usually take a week off, stretch, light cardio, etc and it fixes itself. I've been looking into making my lower back more resilient. Things like jerfferson curls and back extensions are obvious.

  134. 2 months ago
    Anonymous

    Noob here
    Does protein powder brand matter?
    I'm looking to get some unflavoured whey protein isolate in the UK.
    My two options are myprotein and bulk, they both have the same ingredients and protein content but bulk seems to be cheaper, does it matter or is bulk a scam?
    Would really appreciate some advice.

    • 2 months ago
      Anonymous

      It's all the same. But nowadays powder is losing its usefulness because it's sometimes more expensive than chicken, per protein, so check your local prices first.
      If you can eat actual people food instead, that's better.

      • 2 months ago
        Anonymous

        Thank you, currently whey protein isolate seems to be cheaper than buying chicken breast for me.
        Currently eating 100g of protein but struggling to eat more so using powder to boost me up to 150g.

  135. 2 months ago
    Anonymous

    Hey guys, how can I improve this meal?

    Ingredients: 150g of 85% ground turkey + +iodized salt, pepper, basil, paprika + 30g Spinach, 50g carrots + 50g tomato + 30g green/red bell peppers + 15g sugar-free bbq sauce + 2g tobasco sauce + 1/2 orange.

  136. 2 months ago
    Anonymous

    >sleeping well
    >gaining weight
    >going at it hard
    >failing double progression
    The frick can I do to get out of a plateau? More volume? Deload? I am lifting b***h weight as well, stuck on 40kg 11 reps trying to get #12 for three weeks now.

    • 2 months ago
      Anonymous

      lower the rep range while mainting good form and upping the weight, you shouldnt really do 12 reps for example as a beginner on bench, move in the 6-8 range and then lower it again if you get stuck again

      • 2 months ago
        Anonymous

        I forgot to include the exercise. The 12th rep is for OHP (8-12 rep range) since this is what the program tells me to do. I'll try lowering the range and focus on getting better form.

  137. 2 months ago
    Anonymous

    I did way to much cardio and now I can't sleep. What should I do?

  138. 2 months ago
    Anonymous

    My resting body temperature is apparently now 96 degrees and I'm constantly freezing but sweating profusely at the same time. Bad enough that my fingers start to get wrinkly like I've been in a shower too long.

    Besides that, I feel fine though.

    What'd I do, IST?

    • 2 months ago
      Anonymous

      probably die

  139. 2 months ago
    Anonymous

    Should I get a coach for the first time when I go go gym?
    I am not familiar with any of the equipment or what to do.

    • 2 months ago
      Anonymous

      You could hire one to get you started but it's not a requirement since there are countless tutorial videos, forums and this here Indonesian competitive fishing forum to get tips on form and what not. Honestly if you just don't want to lose any time and get started it's not the worst thing you could do but the majority of people just frick around until they figure something out and most big commercial gyms have staff to ask for pointers so there's that.

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