Should I cut or bulk as a skinnyfat? I'm getting conflicting opinions/answers to this and it's fricking my mind.
I measured my BF at one of those bio impedance scales and it came out at roughly 19%. I'm 5'6 140lbs (167cm 63kg).
What the frick should I do?
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Bulk but eat only protein
Kyuutatoodidoo
Did scooby really take all his tools offline after he “quit” or are they accessible somewhere else? I liked his calorie calc and meal suggestor
imo a short clean bulk is best first because you likely have to fix your metabolism from eating shitty food and being sedentary. cutting with a fricked up metabolism and no muscle mass is a recipe for disaster. it's also best to be in a surplus of calories as you first get into lifting. you can make quick gains and don't have to worry about not having recovered before your next workout. after a few months you can cut if you'd like.
you can try the wayback machine but who knows if they will work as intended
no. I would rather put real sugar into my body than chemical replacements.
I'd probably do deficit deadlifts. you can drop your hips low and focus on pushing with the quads.
take a break for a few weeks and eat at maintenance.
Didn't even think of deficit DLs. I'll go with those since I prefer conventional pulls. Ty
That image would be better without the last panel
Is stevia ok for you?
...or what are some sugar free chocolate bars without stevia?
Not totally sugar free but it's dark chocolate so low sugar. The salty almond and blueberry flavor is great.
stevia is fine
Lily's chocolate tastes great. I have it when I'm putting my diet on hold and allowing some goyslop in.
QTDDTOT(and nobody will answer.)
I only have a pair of 12kg dumbbells. How can I grow my arms using such low weight? Can't afford a gym membership right now, since I'm paying for college, a room, meals, transport, etc.
You don't, go to your local park and just do calisthenics, work with what you have and a single dumbbell is useless since there is no way to progressive overload
I am same height as you, this has happened to me, just keep eating at deficit and you should eventually lose weight, is probably water weight, or maybe you need to cut a little bit more
Just do whatever, this is what ChatGPT gaveme
Day 1:
1. Plank - 1 minute
2. Bicycle Crunches - 3 sets of 20 reps
3. Russian Twists - 3 sets of 20 reps
Day 2:
1. Reverse Crunches - 3 sets of 15 reps
2. Leg Raises - 3 sets of 15 reps
3. Mountain Climbers - 3 sets of 20 reps
Day 3:
1. Flutter Kicks - 3 sets of 30 seconds
2. Sit-Ups - 3 sets of 15 reps
3. Side Planks - 1 minute each side
Make sure to rest for 30 seconds to 1 minute between each exercise, and stretch before and after each workout. Happy sweating!
Where there's a will there's a way. For now, cardio and calisthenics are free.
How do I get rid of this nasty abdominal soreness, I haven't trained them in a long time and few days ago hit them really hard now I can't even bench press?
Rest
It's over
nah someone who wasn't sir made an actual good comic unlike troony fricker sir for the past 4 or 5 yeats
Reposting from last thread since I didnt get an answer
Is sumo DL close enough to a squat that it can split the difference between squats and DLs in a minimal program? Maybe with goblet or zercher squats thrown in as a warmup to keep the squat pattern grooved?
No, it's still a deadlift. The extra quad emphasis isn't huge.
Unless you're specifically doing spoto presses or floor presses (where you're unable to touch chest) then you should always touch your chest.
Start with 10@8 for the first set and drop weight on the subsequent sets if they exceed @8.5
did this guy set himself on fire or..... what's the premise?
How fricking new are you
>what's the premise
lurk more
I’ve (5”7’) been losing weight from 230-170lbs, and hit a hard stall. Does anyone have any advice on getting past this plateau?
Stop eating
Was there a comic this year or is it over?
I went out for drinks with a girl I work with, she knows I have a gf but I had a feeling she sort of liked me. And i just wanted a beer. Anyways after a few drinks she asked me if I'm in an open relationship and I said no.
Does she want my pp? Should I have said yes?
>Does she want my pp?
probably
>Should I have said yes?
No. Stay loyal to your gf moron. If you want to frick other women at least have the decency to break up with her first.
>homosexuals equating male and female "cheating"
There's a reason men are called playboys and women prostitutes, it ain't the same you losers.
Fricking some rando is no different to jerking of to porn, you gave her zero emotional investment, you are (hopefully) still in love with your gf.
Cheating is wrong for a simple reason; you gave your word as a man.
Break up with the b***h and frick all bawds you can if you want, but if you lie to your girl, that's bullshit.
Don't quote me for attention again edgy wannabe playboy.
I agree there's a difference when you're single, but if you choose to commit to a relationship you have to prove your loyalty by ignoring your base desires and devoting yourself to that single woman. The relationship isn't going to last long at all if the gf knows you're sleeping with other women.
>Fricking some rando is no different to jerking of to porn
It's completely different. Most women dislike when men use porn inside a relationship anyway, as they would sleeping with other women, so the comparison is irrelevant. They are both bad.
I guarantee you are not eating enough. Stalling at 65lbs is pathetic even for a skelly.
>I guarantee you are not eating enough. Stalling at 65lbs is pathetic even for a skelly.
I'm 5' 11 and 140 lbs. Used to be 121 lbs. 65 is my 5x5, still pathetic I guess but better than I was before I started.
If we were alone in a room, I would physically hurt you with my bare hands
You deserve to have your ribs broken and your face bloodied you worthless waste of oxygen.
You deserve nothing less than agony.
>t. incel cuck
>you gave your word as a man
No you haven't unless you got married and it that case it's called adultery which is cardinal sin.
I never gave any of my girlfriends any "words", is that really what americans do, you get cucked by your girlfriends the second you start dating?
The way it works for me is if she wants to be with me she is mine, and my other business remain my thing, we're not married. She joins my life and I'm not altering my life much for her if she's ok with that she can stay if no I don't need her.
>It's completely different. Most women dislike when men use porn inside a relationship anyway
Yet 99% of guys still use porn and no one gets butthurt about it like if you frick some random b***h
The fact you're asking if you should have said yes tells me it's time for you to break up with your girlfriend.
GOBLIN
>I went out for drinks with a girl I work with, she knows I have a gf
Yeah you need to break up with your girl. You obviously want to frick your coworker. You are not ready for a committed relationship, which is fine, but you are eventually going to break your girlfriend's heart. Do not go out with people of the opposite sex if you're in a committed relationship, moron
You should've brushed off the relationship talk with her, that's none of her business pursue to flirt with her and hopefully frick her if that's what you want.
If you don't because of your gf then that's ok too, but you're under no obligations to break up with her that would be peak homosexualry.
There are many ways to go about this but you need to know what you want, if you want a *serious* relationship that you hope will lead to marriage and family you might want to keep it loyal, if you just have a girlfriend and no real plans you might consider "grooming" her to the idea that you frick other girls for recreation and to be ok with that, this is very much doable she might even want to join in on the action if you know what I'm saying.
Why the frick does my collarbone hurt? It started after I got a knot in my upper back. This shit makes no sense
My daily routine
>5/10k run
>70 pushups
>20 pullups
What would you add to it? My goal is to be reasonably fit/have good health, don't really care how I look.
Inverted Rows, you are training your shoulders internal rotators and need to add some form of row variation. Even though the lats are a back muscle they attach to the anterior side of the shoulder. Work through full ROM, don't dump your shoulders forward.
Any ab routine
20 pull-ups? What the frick man, stop half assing, 20 pull-ups is literally nothing, you should strive to do 20 pull-ups in a single set, not the whole day. Even as a fatty I did 20 pull-ups per set and I would sit there and do 1, 1, 1 pull-up until I literally couldn't deadhang anymore.
I've seen 50 pull-ups done as a pre workout, sort of a lats pre exhaustion before back exercises. Like before the heavy rows and shit you start the day with 50 pull-ups in as little sets as you can. The back and lats and traps and even arms are pretty fricking string and enduring muscles, you can bang hundreds of pull-ups per day without even being some giga ultra athlete.
God damn it i hate when I see people half assing shit so much.
Is there a place i can go to find all the fit sir comics?
I being looking for 3 days
Is 44cm calf large? I have been focusing on legs for about 3 months. I have gained size and definition. I guess what size is impressive?
Is bulking just eating alot of shit food like fast food and stuf with grease or is it just eating a shit ton of regular food like chicken and rice?
Bulking with fast food is known as a dirty bulk. It still works, though not as effectively as eating healthy.
Drinking your calories is an easy way to bulk with only "healthy" foods. Put milk in a blender and add oats, greek yogurt, protein powder, olive oil, and peanut butter.
Thanks bros
bulking means eating at a caloric surplus. YOu can dirty bulk with junk food or clean bulk with healthy food.
Is this acceptable lower back form?
Probably be better if you filmed it
Alright I will next time.
Looks perfect but that means jack shit if it rounds as soon as you start pulling. Good starting position, at least.
That's good to hear, thanks. I'm only worried about the starting position. I feel like my proportions make it challenging to start right. I'm good all the way up.
Let’s say I’m trying to get stronger and aiming for 3 sets of 8, but on the 3rd set I reach 6 reps and then can’t do anymore. Should I do an additional set of 2 to make up for the lost reps / do an AMRAP set?
You can drop the weight 5-10 lbs and go until failure again. Depending on the exercise you can use momentum and do negatives, for example bicep curls
You should probably always squeeze the last bit of juice out
Are non-caffeinated preworkouts a meme? Everytime I drink anything with caffeine I get extremely sleepy after my first exercise. Recommendations for what to take before the gym to get a good long lasting pump?
A few questions from a semi beginnerr whos been lifting for 8 months
How the frick can i fix my shoulders? i talked to a doctor but she didn't say shit, it cracks when i raise it and hurts if placed under too much torsion (like when doing a hanging leg raise)
How to get thicker wrists/forearms?
How do i get strong enough to do a pull-up? Cant even do 1 unassisted
What's that website people here use to show how developed muscle groups are? It gives you a visualization of your body with muscle groups color coded.
https://symmetricstrength.com/
thanks man
Is there a version for bodyweight exercises?
How do I get rid of my ribcage showing? I don't want to go higher bf.
pic is not me but similar.
Have you tried lifting?
You mean getting fat? No, I haven't tried it.
How far deep should I go for bench? Some say down to chest is best for pec activation and some say below 90 degrees has no benefits.
how terrible are chicken burger , nuggies etc compared to straight chicken breast ? obviously the breading is shit but does the sludge lose proteins vs actual breasts
you always touch chest. this is not up for debate.
I don't think you can even stop at 90 degrees doing heavy bench.
The bar should always hit chest, no matter what. There is no argument against not hitting chest, but I see people doing partial reps, meaning they don't lock out. But the chest is ALWAYS hit
Hello anons, hope you're doing well. Can you guys give me advice on this
Any anons help?
Just got my T level results back, what does this mean? What's my outlook?
Ask ChatGPT.
Newhomosexual here, trying to build up a minimum bit of strength so I can start actually lifting and shit. I'm trying out this thing where I do one squat, 1 pushup and 1 situp on my first day, 2 of each the next day, 3 the day after that and so on. I started march 1st so today was 27 of each, tomorrow will be 28. My goal's 100 of each. How should I split my sets/reps? Like today I did 3 sets of 9 of each. When I reach day 40 should I think about doing 4 sets of 10, or two sets of 20, or somewhere in between?
I'd recommend you shift to increasing intensity instead of rep count. Once you're easily hitting 10x3 and not really reaching failure you should generally increase weight. Doing 10 reps of 10kg dumbbell curls is gonna be much better for you than doing 10x10 1kg dumbbell curls and you'll waste a lot less time. For body-weight fitness you can do this by doing variations in the exercise
> pic rel
Any of you actually got some experience with Boron? Any noticable effects? It's cheap so I don't mind just trying it but I'd rather ask here first.
I heard Iain Valliere mention IST. Do you think he browses IST or what boards does he frequent? He seems enough of a deviant to shitpost on all sorts of different boards.
What shit advice you incels give, holy shit
Threw out my back. Any tips?
Gym etiquette question. Should you unload all your weights from a barbell after usage?
how is that not common sense, anon. are you black or something
Rate my UL split, what should I add, what should I remove, what am I missing?
all 3x10-12
U1
db bp
one arm rows
chest press (machine that converges to the middle of the chest)
lat pulldown (close grip)
ohp
db bicep curl ss wrist curls
U2
incline db bp
one arm rows
chest press (as above)
lat pulldown wide
ohp
tricep pushdown ss wrist curls
L
Squats
RDLs
Calf raises
upright rows (for lateral delts and traps)
hammer curls ss skullcrushers
Ab wheel 3x amrap
I’m doing U1LxU2Lxx
bros…?
Upper lower is just upper lower
This is what it should look like
ULxULxx
Upper:
Bench 5+x5
Yates row 5+x5
Press 3x5-8
Pullups 3xf or weighted 5-8
Chest iso 8-12 light reps for 3 sets
Back iso 8-12 lighter reps for 3 sets
Arm shit go nuts (doesn't matter as long as some is heavy and controlled and other lighter)
Lower:
(Alternate squat/dead first)
Deadlift warm up to 1x1-5
Squat warm up to 3x 3-6
Weighted hip thrusts3x8
Lighter squat or variation 3x8-12
Abs 60reps
Why do I feel so horny every time after lifting, like I haven't coomed in weeks?
>Trap knots frick with nerves
Thanks. This shit is horribly annoying.
JUST FRICKING LIFT YOU DON'T NEED TO DO ANYTHING SPECIAL JUST FRICKING LIFT YOU homosexual
what is the best aesthetic program fora beginner?
I can't squat, either I'm too stupid to get the form right or something is wrong with me but it is fricking murdering my lower back. What should I do in place of squatting? I do not have any machines or access to a commercial gym, I have a power rack, a bench, adjustable dumbbells and a barbell + plenty of plates and also some resistance bands.
If your lower back hurts youre either bracing wrong or you're doing a good morning instead of a squat. Take a video of your form and check it.
I have, I can't identify what I'm doing wrong. I've been trying to get it right for over a month and I'm tired of it, I can't do them and it's time to substitute them with something else before I seriously injure myself.
Have you posted your video in a thread like this to get opinions?
Too paranoid.
Alright no one answered me so would lunges and running be enough if I'm also deadlifting? The deadlifts are fine, it's just the squats that are messing me up, so I guess my hamstrings are fine but I need something for my quads.
How about trap bar dead lifts? Or leg pressing?
Lunges are good
>trap bar dead lifts
Good idea actually, might need to invest in one of those
>leg pressing?
Don't have a way to leg press (going to a real gym is literally not an option, the nearest one is over an hour away).
I used to do dips like a year ago, but stopped when I started feeling pain in my sternum on the way down. Problem is, I still feel that same pain when, for example, twisting my trunk around to look behind me even though I haven't done a single dip in over a year. Can I fix this somehow? Have I done irrepairable damage to my sternum?
How dangerous is it to Deadlift twice a week? My program has DL on Monday then BB rows on Thurs but BB rows suck and I don't really feel my back on it.
Getting shoulder surgery in april. Will not be allowed to put any load on it for 6 weeks bare minimum. What lower body exercises could i do to work around not being able to use my right arm at all? Calisthenics?
any site like strengthlevel.com but better?
that site gives the 1RM for all lifts, which is kinda pointless since you would never do 1RM on most exercises
plz i want to know beginner weight and sets/reps for all exercises
symmetric strength
Stronglifts has good beginner stuff, but generally if youre a healthy young male you just start with the bar and add weight incrementally. There's a chance you unknowingly used your legs a lot so maybe you can start slightly higher deadlift for example, but nobody can ever tell how much you used your legs prior to lifting. Getting used to form at lower weights is higher priority so that you don't have to stop and examine form at higher weights, because that feels shittier
Most newbies can squat, bench and ohp the bar(20kg) for 1-5 reps, and DL 40kg for 5 reps.
Why do females have such nice legs almost effortlessly while many guys seem to need to squat 200kg to be anywhere near?
wider hips + different (general) fat distribution. Women far more often than men store fat in their thighs and butt before other locations.
I'm tired of deadlifts because once I get into 220kg+, I need to rest 5 and 7 minutes in between sets which I feel is just too long. My main reason for doing them is to build a stronger posterior chain. Can I just replace with front squats? I find that I can rest less with them even on heavier sets.
How the frick do I take good pictures (of my muscles)?
>good camera
>very good light and bright setting
>good setting / background
>have someone else take the photo
>learn a good pose
whenever i bench even only 70-80% of my max i struggle with controlling the bar on the way down, it happens on every rep but specially on the first one. I was thinking the reason could be weak back muscles/rear delts but i really have no idea
if bar go up and bar go down who care
it seriously impairs my form, almost making the first rep a paused bench rep
try flex all muscle and make bar go up fast as can
Currently on a cut, been going to the gym consistently 5 times a week with no breaks for 3 months. Decided it's time for a week break, am I fine to stay in a deficit or should I go back to maintenance for this week?
Become skeletor obviously
Be real with me bros, how fast can I gain about 5lbs, it's a psychological thing for me I want to see my weight above certain number so that I'm more motivated.
I just started lifting again after a while, I've been on and off for years, you could take into account that these gains might still be considered newbie because I never filled out that potential in full and also that I'm most likely building back muscle I had in the past which should make it faster, taking some creatine as well if that matters.
2-3 months, especially if you've rebuilding muscle and not growing it from scratch
I want to roon hard and look good, but Im 6'3 so I need some weight training as well. How 'necessary' are heavy back squats if I want to have a good 5k time and look otter/athlete mode?
Not necessary for aesthetics but good for strength and the challenge itself
What are some good leg lifts for aesthetics and running then? I'm thinking of leg press, leg extensions, bulgarian split squats, romanian deadlifts, and glute ham raises
yes
I'd say mostly single leg stuff (split squats, lunges), isolations and a focus on the gloots for the sloots
Does milk in my coffees count toward calories / protein goal?
Yes, milk is quite calorie dense. I put 1 cup of milk in my morning coffee which is ~150 calories and ~8 grams of protein.
>1 cup of milk
>236ml
That's more than my entire coffee, do you Americans really drink half liter / around 16 oz coffees?
I just drink an assload of coffee, I have it in a nutribullet shaker and I think it's like 3-4 cups of coffee so I put in 1 cup of milk.
Does it even make sense to eat carbos on a cut at dinner? If I'm not going to burn them before going to bed I mean. Ofc I'd eat veggies but even legumes and fruit, even with high fibers will all end up as fat. Am I wrong?
CALORIES IN CALORIES OUT
ketoschizo give me a straight answer instead of failing to be funny
I'm not the ketoschizo and that was my real answer. Quit overthinking shit, it is *literally* calories in/calories out.
>calories out
Almost imposible to know this number btw
Oh I see. I was just hoping that someone would give me some cope to keep those sweet dinner carbs. Farewell then
Long story short, I had a lower back injury while working and I have pain in my lower right back that sometimes goes down my leg like I pinched a nerve. I want to build muscle in that area, are there any safe exercises for my lower back?
Bill Starr's lower back rehab protocol, I did it with deadlifts and it worked wonders
I lift 6 days a week
run 2 days a week for 90 minutes
and trying to row more
How do I incorporate more rowing without hurting the other two? I keep getting burnt out from rowing and I find it difficult to increase one without getting the "too much cortisol can't sleep or function" kind of mode.
How many reps should I do if the program says 3 sets of 10 reps and rpe 8.
Should I pick a weight I think I can do for 3x10 and try to make it so the last set is rpe 8? Or should I try to get to rpe 8 on all sets, with the reps only being a loose target?
Why are some people really against carbs and other people really pro carbs. I am thinking of eating pasta+bananas 2 times a day on top of my regular meals to increase the glycogen in my muscles because I move around so much.
some people are just moronic (anticarb) and others are sensible (pro carb). moronic people buy into fad diets to cope with and make up for their short comings, failures and lack of discipline. sensible people know that carbs are the best source of energy and getting an adequate amount of calories requires a reasonable carb intake. if you want results, you eat carbs.
no benefits
depends on the rack and how tall you are. I'm 5'9 and my feet touch the ground when hanging off mine.
perfectly normal
>no benefits
What about cholesterol acting as juice claims?
>acting as juice claims?
what does this mean? the cholesterol doesn't disappear when you cook it.
Well the old school 30+ raw egg diet was compared to dbol in some studies, main reason being cholesterol which gets damaged or whatever by heating.
Like I said this is not my main reason, I literally can't eat them prepared but can easily drink 2-3 raw.
oh I see. No that's absolute rubbish, eggs are not steroids. If you want to have them raw, go ahead, it (probably) won't hurt you.
I literally couldn't live without carbs, everything is incredibly bland and disgusting without carbs
>steak with no sauce and side of eggs
This is what ketogays consider a holy grail of means and I want to throw up just thinking about that combo.
Steak needs rice or potatoes and eggs should be added to pasta sauce or made into dough.
Are there any benefits to raw eggs as opposed cooked, fried or whatever?
I literally can't stand eggs any other way other than raw gave me stomach pain every time and I also hate the taste, so I avoided them completely but recently started drinking 2-3 whisked raw eggs.
Any good side for calculating your optimal body weight? I feel like most ones are way too low.
1kg for every cm over 100cm of your height plus a little more will make you very ripped at low bf %.
Much more than that is either unrealistic or fat
Ok that seems like a really good indicator, I'm 71kg at 165cm at already really lean, calculator showing me stuff like 55-65kg, I may can take 2-3kg more but I will look like a skeleton.
65 kg with 10% bf of under would be considered peak healthy and "normal" for you by this formula.
Add a little more bf and muscle and you're easily over 70
kinda new to lifting and will have enough space for a squat rack soon: can you do deadlifts on a squat rack?
I meant dead hangs, sorry
Oh, in that case maybe, it depends on the rack but most will have something to hang off of, yes.
You do deadlifts on the floor, anything elevated off the ground is no longer a deadlift (unless your elevation is also changed equally).
I've been trying to bulk while eating healthy, and I feel like it's impossible. I just get full so easily, I'm still at 144lb / 6'1".
Do I just take the L and get calories through slop?
Suicidal bros help me out.
Why do I feel more suicidal after lifting (won't stop me from lifting more lol) and how do I deal with it?
Maybe the lack of immediately noticeable results makes you feel as though you're wasting your time, or perhaps your self-esteem is so low that you think trying to improve yourself at all is futile and you don't deserve to be better. idk anon, I'm not you, could be anything, but I hope you feel better and please don't have a nice day 🙂
I have these thoughts about killing myself and at times feel like it would be the better thing to do. Still I am not going to follow through with it. Haven't attempted it before and don't intend to.
It feels like my self-esteem often takes a massive hit after lifting. There are workouts that go well and workouts that go not so well but it doesn't seem to be connected to my performance.
>get bloodwork done
>600 ng/dl testosterone
how over is it
>600
>over
That's a completely fine level of test + you didn't say how old you are or how much you weigh. I'm 26 and the last time I got my test checked it was 230 because I'm a fat frick.
Since there's no thread on this, how does one get into lap swimming as part of their cardio routine? I've never swam seriously before apart from "just splash around," and obviously have ran before, but I don't know how much of that applies to wet movement.
>All dark chocolate bars I've tried had the same amount of sugar. The milk is what's missing.
You haven't tried many then. Which, if you're not that into chocolate, totally fine. No one NEEDS chocolate. All dark chocolate should have no milk in it, and the percentage of cocoa relates to how much sugar there is. E.g. a ~72% dark has about ~8g of sugar per ~30g serving, vs. a ~55% dark having ~12g sugar per ~30g, both of which have no milk. If you live next to a whole foods, examples of this would be Endangered species 72% vs. 365 brand 57% cocao.
>I genuinely can't tell why there isn't a demand for sugar free, bitter chocolate
Check out baker's chocolate, bro. It's cheap as frick and found in ghetto stores like Aldi to hippie places like Trader Joe's.
Appreciate the tips; I'm Eastern European though. Very limited choices in shopping. Tight budge. I am now going to my car for a night smoke to clear my head.
started lifting again after an 8 month existential crisis. decided to try lifting 50% of my old usual routine, but it was too much for my joints and i kind of hurt the shit out of my elbows. whats a good way to quickly recover my joints?
Build up the muscles that support your joints. It's going to be painful no matter what, but once your muscles are supporting the joints properly the pain will cease.
Don't have room in my apartment for a punching bag due to having a squat rack. Would getting one of these and attaching it to a tree suffice?
No, at least not for full-power punches and not for any kicks. The toughness of the surface wouldn't matter, it's the lack of give that would frick you up. A punching bag moves freely, a tree does not. You won't tear the skin on your knuckles, but you'll frick up your joints and possibly break your bones.
What would be a good alternative, then? I originally wanted to hang a bag from the pullup bar on my half rack, but the fact the rack isn't bolted down and the sides of the thing mean I would have severely limited ability to utilize one. I would buy one to keep outside, but there are israelites that call themselves an HOA that would fine me
Other than curls and skullcrushers, what are some good exercises to do with a E-Z curl bar?
Best way to get back to previous numbers rapidly after a long layoff? I was out of lifting for about 6 months due to injury/work schedule and managed to drop a fair bit of strength in that time from depression/not eating well. I’m 34, and Went from 195 lbs at 5’9 to 178 today. Was just above a typical 1/2/3/4, and I’m struggle in my first week back to life .75/1/2/3. I was doing a modified 5/3/1 program with a lot more volume/accessory exercises.
Should I just go back to the program I was doing, or would an accelerated stronglifts/SS program work best to catch up quickly, or something else?
Thanks frens
I used to run SS when I would take time off and come back.
It's a good strength regaining program
Reverse grip curls and throwing it in the trash
Reserve a lane and learn to swim
You should be eating a high fat, moderate protein moderate carb diet with fiber and varying meats as your protein source
Sugar in any for will hinder your progress
Eat burgers, chicken, steak, turkey, lean ham but avoid fries, chips etc while eating plenty of bread+ pasta and veggies
>24 yo skelly
>want to change that
>have a bench and weight set
>doing big 3 lifts at home
>DL and squats are maxed out for the weights I own (105 lbs)
>bench has plateaued at 65 lbs
any tips for that? i suppose I should get a gym membership now too.
115lbs here, I'm the skeleton king bro. I can lift my own weight but that doesn't count for much when you're skinny as frick.
I was doing reverse curls at a low weight today aiming for sets of 25. After one set my forearms were pumped as frick, as pumped as they've ever felt. Halfway through the second set I had to stop because the burn was so intense it felt like they were going to burst if I did any more reps. Should I have worked through that? I used to run 400s so I know something about lactic acid build-up but I swear this was a whole new level.
I know that you cant spot burn fat, but is there a way to decrease leg size or decrease their growth?
I can't find it, but the infographic of the minimalist program, just squat, bench, and chinups three times a week. Would that work if I added some arm work every day as well? I know it's not super optimal, but minimalism scratches my autism's itch.
Not a question just something I found a lot of new people didn't know.
Go into settings and click on this it will make browsing on pc 100% more enjoyable
I've been on this shit website for 7 years and didn't know....
>7 years
>not using ISTX
NGMI
Girlfriend gagged and bit my dick and now I can't get hard, pee pree have bruising. How heal faster
given the numbers -- If you gain a pound of muscle your bft% would be 18.
5”7, 125 lbs, went lean to get rid of my horrible skinny fat beer belly gut, it’s mostly gone just the last few layers and lower stomach fat. I was doing mainly running and boxing with a little bit of core work. Should I stop my intermittent fasting now and slowly bulk while lifting regularly, I was told to focus on my chest, and abs. My core used to be weak as shit but now I can reliably do 2 minute planks, what else can I do.
You've cut enough, time to lean bulk
Are jammer arms worth it? I'm gonna buy a rack and the store is offering if I want to install some jammer arms on it.
If I stop jerking off for at least 7 days, will the testosterone boost help me build muscle faster?
No.
damn
I had a perinodal cyst removal surgery recently and the proctologist told me I should look into removing the hair on my crack. Has anyone else tried it? Is it better to wax or to laser it?
I heard horror stories about removing cheek hair so that's staying. Should I wax my balls too while we're there?
No I'm not gay
kys, attention whoring incel trash
I makethese threads to help noobs because I'm bigger and stronger than them with 12+years of lifting under my belt
I'm married with children and have been bigger naturally than you could even hope to achieve on roids.
Either contribute or leave.
The potential side effects of fin just aren't worth the potential benefits
If it's really not normal baldness, it could be a skin infection, cancer, fungus, blood disorder, you could be pulling it in the night, reaction to hair products, etc etc etc
If you're talking about the libido / fertility / depression problems then I'm fine with that. I'm okay with anything that doesn't kill me or otherwise alter my life trajectory in any significant way. Are there other side effects I should be aware of?
About a year ago, a certain section of my hair completely stopped growing, and I'm pretty sure it isn't caused by normal male baldness so I'd like to think it's reversible. Any supplement/medicine recommendations? I've heard about Finasteride, but I want to get some additional opinions before I invest in something.
I've just recently recovered from stomach flu and lost about 7 lbs. Im kinda skinny fat (24%bf but no so low on the muscle side, or i like to cope thinking that). How do I escape this mode?
I've read the skimaskduet guide to skinny fat and say to just bulk for like 4months. Being just like 15lbs overweight that seems a bit of a stretch to do at this point so..?
My goal is to lose fat and build muscle to look good at Halloween. Look good meaning 18%bf and the most muscle 6-7 months can build considering I've been PPL intermitenttly since november.
PPL and 2 cardio days is my plan with like a 500cal deficit, but I've been trying that since november with little results.
bulk&cut? cut&bulk? body recomp? just cardio till a decent bf? what to do?
>24% BF
for the love of god CUT.
500 deficit, 1g protein per lb of BF. Hit every muscle group twice a week. If you do this and lift with intensity you will be a totally new person in 3-6 months
clueless shitter here, been trying to slowly put together a full body home workout with dumbells that I can do every other day from a few things I found online, doing it for a few months now
my dumbells go up to 24kg each, just been increasing the weight to stay around the 8-12 rep range for stuff
what sort of exercises is this missing?
I have a pinched nerve under my left scapula that comes and go, are nerve glides enough to remedy this?
I bet you keep tearing your retractors happens with bad form rows
Roll your shoulders back and hold them back on every pulling movement
It can create Neuro something that's tied to Alzheimer's and dimentia
An anon posted it 3 threads back
If you're 140 @15% bodyfat, your body can only process about 95g of protein a day
If you eat much beyond that, you'll be nuking your testosterone for nothing
Your TDEE depends on activity
Always remember that your goal body weighs more than you think
50 crunches 50 leg raises vs 100 crunches?
Best way to add coffee to protein shake. Is there a coffee that mixes well with cold milk in a shaker?
Well there you go. Thanks man.
Any tips on constructing a good sleep routine and stop cooming?
I tried Easy Method but no cigar
Install nightshift / flux, no phone in bed, take Melatonin 15 minutes before sleep, wake up early, use "Sleep as Android" (Android) or "Sleep Cycle" (iOS) for your alarm.
Nofap is a meme.
For back/pull, you're supposed to have a horizontal and vertical exercise, but sometimes I train at home where I only have a bench, bb and db. I can row for horizontal. But what can replace pull-ups or pull-downs for vertical?
Someone rate/critique my routine?
Day1:
531 ohp
5x5 deadlift at 80% TM
3x10 dips
3x5 pendlay row
3x10 hanging leg raise
6x5 Grip trainer
Day 2:
531squat
5x10 bench press at 50% of tm
3x10 calf raises
3x10 adductors
3x10 chin ups (negatives for missed reps)
3x10 hanging knee raise
Rest day
Day 4:
531 deadlift
5x10 ohp at 50% of tm
3x10 dips
3x5 pendlay row
3x10 hanging leg raise
3x10 hypertension
Day 5:
531 bench
5x5 squat at 80% TM
3x10 incline bench
3x10 curl
3x10 pull ups (negatives for missed reps)
3x10 hanging knee raise
Anyone has experience with pain on the middle chest slightly towards the left? After looking it up I think I might have Costocondritis.
I got it out of nowhere, is not super sharp pain, but definitely there, I feel it during dips, flyes and incline bench, normal bench is fine. I excercised through it for like a week and it was a moderate annoyance, since it didn't go away I decided to take some time off the gym, but it's been 3 weeks without improvement. I miss going to gym and haven't been keeping up with eating since my appetite is just not there. How can I fix this bros, tomorrow I'll just go and take the chests excercises off my routine, but I'm a bit scared I indirectly keep affecting it and not letting it recover.
Searching for costocondritis on tbh archive was discouraging af, everyone complains about having it for months, I don't want to be a dyel skelly
Is rippetoe's split still relevant/useful? Personally, after even just 3 weeks on it, it seems very well put-together and great for newbies. Any other newbie-friendly splits I can use?
what % bodyfat should I aim for while bulking? I'm naturally a skelly, but I'm eating lots and gaining.
you don't really do it by body fat % like you would a cut.
You just bulk with tdee*110% for 7 or 8 months.
Then cut with tdee*75% for around 60-90 days or desired body fat%.
Be real, am I fricked? Should I see a doctor or something?
>Your Level: 50
>Normal
Holy shit
Give your stats like height weight, bf%, basic lifts
What is this in ng/dl? How tall are you, how old are you and how much do you weigh?
What are some ways I can increase my test naturally?
I am 20 rn and I just feel tired and low energy all the time.
lift weights
do a small amount of cardio
be in the healthy bf% range (12-20)
eat a clean + high fat diet
eat at a caloric surplus
hit all your micros (even if you need supps)
spend at least an hour in the sun every day
sleep 8 hours min in line with the sun cycle
avoid alcohol and drugs of any sort
It's up to you really. Some people like to quit bulking around 20%. Others push it a bit higher. I wouldn't go past 25%. As the other anon said it's not necessarily depends on bf% anyway. Maybe you just set a time frame or some goals you want to achieve.
if you could it would be a controlled substance and would be on every news outlet in the world instead of cycle of snake oil supplements and placebo protocols.
If you sleep right (get checked for apnea)
eat right (get checked for diabetes)
and exercise routinely (get screened for metabolic disorders)
The most you should do is take a multi-vitamin and d3 2k-5k iu if it doesn't turn around you should get a checkup and bloodwork done. Too many people just play doctor on themselves without even basic information like bloodwork to support their nonsense and waste years and hundreds of dollars on suppliments that aren't doing anything because they heard some shit on a podcast.
So basically, 12 reps for 4 sets and on the last set close to muscle failure staying near 12 reps is generally a good way to induced hypertrophy?
If you aren't strong, you'd be wayyyyy better off at 5x5 on the big lifts while your body adjusts to lifting
Then with your new strength, you can do heavier weights at higher reps and can actually build mass
i've been lifting for a year while in a calorie deficit, trying to escape skinnyfat mode and got to 69kg at 6'1. while i still had a bit of a belly and boobs, i decided to bulk. anyway, my lifts are exploding, but i'm also getting leaner. i'm 15kg heavier now, but my belly is almost completely gone. is this just newbie gains kicking in a year later or something, allowing me to recomp even at a huge caloric surplus?
Everybody has a weight that their hormones normalize at
Being fat moves this weight up for most people
I (6'4") was 260@ 40% bf or something when I started, dropped to 185, and I didn't feel normal/good again until I hit 265@12% (might have been lower, didn't have calipers back then)
To hit 274@8% I had to bulk up to over 305 so my body would hang on to the mass.
As a natty, you can only hold excess mass while lean for a short period so I bulked back up a bit after and have been working on strength stuff so I can go back into bodybuilding and have more potential
i've lost almost 4 lbs in my first week of cutting
of course i know that the majority of it is water weight, but does anyone know how much water weight you usually lose in your first week? its kind of hard to track progress this way
70% of the weight you lose in the first week is water
so that means im cutting way too aggressively right?
no, not at all it's right on course. You lost about 1.2 lbs of actual mass which is consistent with a 500-600 kcal deficit.
alright thanks anon, morning brain made me think i lost 2.8 lbs
>run out of weight on machines
its only been 2 months since i started. what do i do now
which exercises? if its leg press for example you can switch to one legged
arm syufd. lat raises, pushdown, bevis i am cornhoolio squeeze
i dk names off hand
You're not doing 250 on any arm exercises
Do I need to wait for my leg soreness to go completely away before continuing with squats?
no, power through it ishallah
after your first or second squat you wont feel the pain anymore
I can power trough but it feel this way it will never fully go away, would waiting a but more fix this, I don't like having slightly sore legs all of the time.
Muscle soreness goes away mid-set and the more you exercise the less sore you will feel the following 2 days.
First week or two are the most painful, but eventually you will unironically start missing the pain.
Been lifting for about 4 months and I'm currently deadlifting 305 pounds 5x5 twice a week. Would I still be able to make progress if I lowered that to once a week 3x5? I think the deadlifts are taking too much of a toll on me, my lower back is on fire while I'm running and not being able to do cardio really sucks but I suppose it could just be that I'm being a pussy.
If you aren't progressing, 5x5 is too much
(It's too much for most lifts for most people anyway)
If you would have read SS, you would have seen how to handle getting stronger at deadlifts by dropping volume when you reach certain points
No I'm progressing, I'm just asking if I will continue to progress if I stop doing two 5x5s a week and instead do one 3x5 a week.
>Almost did a spit take lmaoooooooo
Frick u bodyweight exercises are legit
>Bodyweight is legit
Preworkout all over my screen frick you
Bahahahajajajajajajahahahahahahahagagahahaffajqnfngkgkfkd
idc what you think
How bad is doing short lifting sessions, I have a home gym and don't feel like killing myself every workout or pretty much ever so I do shorter workouts like today
>4x 10 bench press
>3x 12 barbell curls
>3x 10 hammer curls
>3 x 10 overhead press
Took me around 30 minutes I fell pumped but not tired
Forgot
>4x 12 cable pushdowns for tris
Serious question be honest, why do most people spend almost 2 fricking hours lifting when you could be done in 30-45 minutes at the most no matter what you're doing?
depends on how you train
if you have a heavy strength day, its not weird to take a good 4-5 minutes of rest between sets
that can basically double your time at the gym
Don't know I guess if I trained like that I'd decrease amount of exercise or sets to keep it short, just can't stand a long session it's one of the things I hate the most about the whole gym culture along with obsessive homosexualry with calorie counting, endless isolations lifts and in general homosexuals who life for the gym.
okay but not everyone is like you
The problem is when these gymcels want to convince you only their way will get you the results while often is the case my goals aren't even the same as theirs.
i've always been shit at eating vegetables & fruit and want to change this
what would you say would be the minimum amount of fruit & greens i should eat daily in order to meet my daily recommended intake?
for fruit, i was thinking maybe a banana, apple and an orange each day?
Fruit- zero servings
Sugar fricks your gains regardless of where it comes from
Veggies- you should have veggies with every meal
This requirement is why shakes are trash. You should be eating meat+bread+veggies 4 times a day
I don't eat breakfast, in fact I don't eat for many hours after I wake up, only calories are milk from coffee I do this because it makes me feel very good and full of energy, I even lift before eating and then 4 - 6 hours after I wake up I will eat and eat a lot until I go to sleep.
Is this bad in any way, I'm not following any diets, I'm just doing what feels good to me, I'm not hungry at all after I wake up and while I could force myself to eat it would frick up my energy.
is it bad? not at all
could you get better energy levels or just perform/function better if you do? probably
it might feel like eating after waking up fricks up your energy because you're just not used to it, but i'm convinced it'll improve your energy levels in the long run
can you increase your testosterone through natural ways?
obviously i'm not talking about reaching roid levels naturally, but like, will workouts, healthy diets, stimulating hobbies/activities improve your test levels? or are you just fricked if you happen to have low test levels
>lifting weights
>supplements (you need to experiment to see what works for you, iodine works for me)
>raw onion
>sex
>lower bf%
>fighting sports
eat big, dont watch porn, train hard, SLEEP A LOT
this will get you to natural test levels, not above
>dont watch porn
can i still jerk it to hot girls on instagram?
>hot girls on instagram
That's softcore porn so no
I'm not a nofap extremist but that shit is definitely beneficial and should force you to find a real sex partner, which would in turn be good for your T levels
i already have a gf, though, but i still jerk off almost daily
what i never understood about nofap; wont you cum within seconds after all those days of not cooming? cant imagine a girl would enjoy that
>Hey, it's been a while for me so I might not last long *this* time.
If you're with a woman that actually gives a shit about you, it won't be a problem.
no woman gives a shit about you after the first few dates
By that logic, you shouldn't care about cumming quickly because meaningful intimacy is impossible since "no woman gives a shit about you after the first few dates" and so sex with them should be entirely selfish and cumming quickly is their problem not yours
no you should care because you EVENTUALLY want to care for each other
its a process
>eventually want to care about each other
>no woman gives a shit about you after the first few dates
???
yes, can you read? i said only the first few. its a work in progress, nobody cares about one another at the beginning.
Can you? You said "no woman gives a shit about you after the first few dates" this means that after the first few dates they no longer give a shit about you which means long term intimacy is impossible. Did you mean to type something else or is this some ESL issue?
you are reading it out of context, reread the sentence again.
okay nevermind you're fricking with me or something
That's your autism speaking
You might cum fast but not in seconds and if you do you'll just frick a second time and it will take longer or you might be a little drunk and it won't matter because it will still take a long time.
And massive loads are hot.
>And massive loads are hot.
idk if women think the same way but I'm gay and I concur with this statement
Why wouldn't they like it, it gives direct physical feedback that you find them hot
Eat her out until she's about to bust, put it in, cum with her
She'll think it was crazy good and be turned on you came so fast
Yeah, I heard that in the military they make you go through a fast for like a week, during this week your test levels drop hard but as soon as you start eating normal again, you get a giga test boost that usually is 1.5 times the test you had before the fast.
I see guys that are not really muscular but can lift on the heavy side of things. Why? Why some very muscular people lift the same weight those average looking guys and look ripped? I don't wanna be like those normal looking guys, I want to look big.
You can train strength and not gain mass
If those normal looking guys would have eating more and done a bit more volume, they would be bigger than the weak boiz
In powerlifting, it goes by weight class so it's advantageous to not gain weight if you can gain strength without doing so
Hello lads, I lost 50kg in the last year and are in on 18% bf, I have 7kg to go and want to get serious now:
Questions:
>During a cut, should I do cardio before or after working out (until now I did it before, 20min when I lift and on """rest""" days 1h)
>I'm using a 5 split system, and cardio on the 2 rest days (chest/abs, legs, back, pause, shoulders/abs, pause), should I switch or is this good? I'm on 1500kcal and 2g protein, 0.5g fat per kg and rest carbs
>During a cut, should I do cardio before or after working out
If you mean lifting weights by working out then yeah, lift before cardio or you will perform badly at lifting if you do cardio before it.
>I'm using a 5 split system, and cardio on the 2 rest days (chest/abs, legs, back, pause, shoulders/abs, pause), should I switch or is this good? I'm on 1500kcal and 2g protein, 0.5g fat per kg and rest carbs
That system is ok, I honestly would do Chest, Back, Arms (triceps and biceps)/Shoulders, Legs and the 2 rest days cardio. That would make you look better since arms usually lag behind compared to the other parts of the body. Abs are not needed if you squat with good form, your core will be fine.
Cut on the carbs if you are eating refined carbs (bread, pasta, etc...), focus on low sugar fruits and consume more protein.
Thank you guys. I really turned into a ISTtard over the last year. I'm now looking to get into low bf and improve my flexibility with daily stretching routines. I can't even bend over and touch the ground with my hands, my calves are way too stiff. But I'm working on it, my aim is to do a Van Damme split, lol.
CHOO CHOO
Good, keep going. Flexibility is very important, specially ankle flexibility for squats. Take it slow or you may hurt yourself though, remember to always have someone you know there so if you injure yourself they can help 🙂
Also I forgot to congratulate you King, 50kg is a fricking amazing body change, keep it up. Also don't take my advice like I actually know what I'm talking about, I'm just an armchair fitnesstard talking from personal experience.
Why do people keep eating rice for bulking when it's so low calorie
>200 grams of rice
>250 cal
It's a dollar for a big bag tho
I get better gains on pasta but I grew up eating it. I bet native rice eaters bulk better on rice
I am quite a hairy guy, especially my legs and ass. I have quite good thighs but i feel that they are obscured by the hair, do i just wax my whole leg or leave some hair? It would look weird if I just waxed my whole groin and thighs but left everything else. Any tips?
the only thing you should be shaving/trimming is your genitals unless you're so hairy that it's legitimately a problem.
Why can't I drink anymore? I had 6 drinks over many hours on Sunday and I'm still hungover. I'm 28
1. you're 28
2. drink water moron
How do I stop being 28?
if you an hero you'll be 28 forever
>Sunday
Are you sure someone didn't slip something weird in your drink?
In any case if you want to be better at drinking you need to do it more or just drink water between drinks and about 2 liters of water before you go to sleep when drinking, sparkling water is an extra bonus and works better.
Because your body realized alcohol is straight poison
If you lift, the realization is amplified
I recently hit 72.5kg OHP
I want to hit 120kg bench, 160 squat and 180 diddly (I don't hit dl often). Before I start my cut. My shoulders are stronger than I thought, other lifts are on track for 1-2 weeks max.
My current bench 1rm is 115kg.
Currently bench has platuead a bit in the last few weeks. Any tips for this final hurdle?
Also I'm 100kg about 26-27% bf.
I plan on going on a long cut until I'm around 10-15% bf. Roughly around 12 kilos or 12-18 weeks. How much strength can I expect to lose?
Strength loss really depends
Get plenty of fat and cut volume if you can't recover
I am currently plateauing on RDLs at 225 for 12 reps, not because of hamstring strength, but because my grip simply cannot sustain itself for the full 12 reps, even with straps on. wtf do I do?
I used to lift before and achieved a semi-decent physique for my standards, the I stopped and went back to skinny homosexual again and now I started again, I've been hitting the gym almost every day although relatively light for the past week plus a 2 hikes and I cannot believe how much better I look already.
>visibly larger arms and veins slightly poping
>visibly more defined chest, lats and traps
>Quads feel thicker, more dense pants fit better
How is this possible it can't be just pump since it doesn't go away?
Do I have some strange genetics or is it just rebuilding my old muscles?
While the exact mechanism of "muscle memory" is not known with certainty, we do know that it's a thing. Building back to what you had is almost always easier and quicker than it was building it in the first place.
Build strength, and you're pretty much permanently stronger.
I've decided to get back in shape so I started doing calisthenics + dumbells and I ice skate almost every day.
I feel that my upper body gains are much slower than when I used to only train upper body. Is the ice skating eating all my gains? My legs and glutes are doing really well but I see very little progress in the upper body. Maybe mostly toning but little muscle gains.
Any advice?
anyone have the screencap of the cummaxxing stack?
the only thing that works in it is pygeum and lecithin and their effects maybe not actually stack so don't waste your money on meme's like L-arginine
how bad is 6 hours of sleep per night compared to 7-8? am i fricking my gains?
I have to take 4 days off from the gym. Is this going to make much difference?
No
Would talking to my gym crush's brother send a bad signal? Like could it seem that I am flirting with both of them at once? Or am I overthinking things?
Laborer bros. I'm gonna get into a trade, I realize being a apprentice means all the shit work.
How do you do it?
By that I mean do you cut some volume out of your workouts to supplement the fact you're getting less recovery or do you just put your nose to the grind stone?
I'm not a terribly physique obsessed dude but I just don't wanna end up a fat frick by overeating trying to compensate for my lack of recovery basically.
almost trades won't affect your lifting much with most actually aiding your recovery as long as you eat enough
if you can lift before work do it. otherwise lifting after work you have to deal with the fact that you're going to be like 20% weaker across the board. make sure you eat more to accommodate more activity.
an hour or so. not a big deal as long as you're not going to throw up when you start training.
how can i tell whether im getting mostly fat ior muscle? like i can tell my chest and shoulders got slightly broader due to my tshirts being a little tighter around these areas but i feel like im getting mass just above my ass (not rly love handles), which makes some pants fit a little tighter in that area.
i also used to be gigaobese bmi 50+ so ive got a lot of loose skin so i cant just go by the mirror.
my lifts are going up slowly but surely but i guess thats to be expected considering im still new to lifting (5 months in) and my lifts being woman tier in the first place.
now here is the kicker, technically im still overweight (89-90kg at 182cm) and i obviously look like shit, however i also looked like shit when i was 80kg so theres no point for me to continue cutting. should i just try to recomp for as long as possible and as long as my lifts go up? and then start increasing my caloric intake slowly once i stall?
i currently eat 3000kcal which seems to be my maintenance for my current weight.
i also most likely have body dysmorphia, people who know what i look like tell me i packed on muscle (in my head theyre saying i got fat again) but even people who dont know what i looked like as a hamplanet tell me i look like working out, but when i look in the mirror all i see is my nipples sagging 3-4cm below my pecs and my massively sagging belly and fupa? making me look like a hairy woman, how do i get over this?
it feels wrong to keep gaining weight since im already at a bmi of 27 but i cant tell my bf% from the picture and im too poor to have a dexa scan taken, also ive got so much loose skin on my ass and my thighs aswell that im pretty certain i have at least 2-3kg of this on my body, is this a massive woman tier cope?
ALSO funnily enough when i look in the mirror and flex my biceps, triceps, chest it seems that in that state i look like i could lift a lot more than i can in reality (37x5 ohp, 60x5 bench, 72.5xsquat, 100x5dl)
how do i handle all of this?
i cant do chinups, apart from doing negatives, is "chinup"-grip on lat pulldown a decent alternative? and what weight compared to my lat pulldown should i use, i assume higher since the biceps is helping more?
I would do sets of 4-8 but most importantly, keep your shoulders down and back
When you go too heavy, you'll start to round your shoulders which is bad
Depends on stress, diet and quality of sleep
How long to eat before workout?
Depends
Morning, hit a pastry with your pre
Later, I would eat a big meal and then lift 2 hours later
It depends on your diet and meal size what is the best timing after a big meal tho
You'll have to build quite a bit of mass to get out of this one
At this point, I would start supping yohimbe to aid the loose skin in healing and cut all sugar from your diet even from fruit. This will also help your skin issue
You'll need to moisturize everyday but you might make it mostly back to normal.
The kicker is that you'll need to bulk and cut 4 or 5 rounds (of each) to give yourself the best bet
I would eat such that you're getting stronger and your chest and arms and legs feel bigger as you go up to a certain weight (you'll have to decide, I'd recommend at least 20lbs up) and then cut again back down to a similar weight as you are now which will put you leaner but with more mass(hopefully)
Just keep telling people you're a work in progress and DO HARD THINGS. There are no shortcuts
The only reason I hate carbs is because they are incredibly low in calories
>huge fricking 200g bowl of rice
>200 calories
Fricking hell might as well eat grass
Let's say I have 6 movements I need to do. But instead of doing them all at once, I split them into three.
So in the morning, i'd do each the three movement at 2 sets for until failure. And then the last three movements at night.
Is this a good idea, or will it kill my gains?