QTDDTOT - We're All Gonna MAKE IT

So Anons I've been substituting Barbell row with Lat pull downs and I'm starting to realise It's making my triceps really lack, what exercise should I do to replace Barbell Rows or a Pendlay Row? Just as I feel like I'm constantly about to fall over when I do them at any weight.

  1. 4 weeks ago
    Anonymous

    >barbell row
    >lat pulldowns
    >triceps
    what did he mean by this?

    • 4 weeks ago
      Anonymous

      Shit, I think I just went full dementia mode. I haven't done a barbell row for so long I legitimately forgot what muscles it worked.

      • 4 weeks ago
        Anonymous

        How do I cook egg whites to taste better and not upset my stomach?

        • 4 weeks ago
          Anonymous

          Eat something else.and/or drink water first so they don't drop into an empty stomach, and eat more slowly, chewing every bite thoroughly even if all the foods you eat are baby food mush. Digestion starts in the.mouth, where chewing food releases digestive enzymes which are then mixed with the food as it's chewed. Hope this helps!

      • 3 weeks ago
        Anonymous

        maybe do a chest supported row if they have one at your gym

  2. 4 weeks ago
    Anonymous

    does anyone have that full body calisthenics routine image with all the progressions?

    • 4 weeks ago
      Anonymous

      take this doc too, its better tbh
      https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit#gid=1833143925

  3. 4 weeks ago
    Anonymous

    POWERBLOCKS
    What do you use to clean the handles?
    Just water and a cloth? Would clorox wipes dry out the rubber?

  4. 4 weeks ago
    Anonymous

    How accurate are bodyfat calipers? Also, how much bodyfat% will I gain each month if I bulk at a 300 cal surplus?

    • 4 weeks ago
      Anonymous

      They are the most accurate method available to your standard person. That being said, there is still a pretty significant margin of error (+/- 3.5-5%). A large part of this error however comes from misreading the calipers, and/or improper measuring technique. If you can get someone skilled and knowledgable to help you take measurements, its really the best BF estimate aside from water displacement which is a massive pain in the ass and unrealistic.

  5. 4 weeks ago
    Anonymous

    >image
    more like these?

    • 3 weeks ago
      Anonymous

      Here's one.

  6. 4 weeks ago
    Anonymous

    Still cutting with 2000 calories but I'm close to the end of the cut.
    5'8 155 lbs
    Really not sure how much I should eat after the cut without gaining much fat as I wanna keep the flat stomach. Any ideas?

  7. 4 weeks ago
    Anonymous

    >https://www.adidas.co.uk/box-hog-2.0-boots/FX0561.html
    Are these shoes suitable for lifting (squat, bench, deadlift)? I can't tell how much these shoes restrict ankle mobility. I'm basically looking for a flat, high top lifting shoe.

    • 4 weeks ago
      Anonymous

      you're going to look autistic as fuck lifting in boxing shoes.

    • 4 weeks ago
      Anonymous

      >high top
      Why? For fashion?

      • 4 weeks ago
        Anonymous

        Reduces the chance of heel slip and gives a little bit of support

        • 4 weeks ago
          Anonymous

          >heel slip
          Wear shoes that fit you properly
          >support
          Wear orthopedics if you're having stability issues.

          • 4 weeks ago
            Anonymous

            >Wear shoes that fit you properly
            Thing is that modern lifting shoes are pure cancer. The only decent lifting shoes were the Romaleos 2 and the Adipowers 1, both discontinued. Modern shoes are way too narrow and are just not worth the $200.
            The only decent alternative I've found so far are Chucks, which aren't even lifting shoes.
            >Wear orthopedics if you're having stability issues.
            Modern lifting shoes are made out of cloth, so you're guaranteed to have stability issues.

    • 4 weeks ago
      Anonymous

      I'd be worried about them restricting ankle mobility. Why not wrestling shoes?

      • 4 weeks ago
        Anonymous

        I'm not familiar with martial arts shoes. Are wrestling shoes a better option?

        • 4 weeks ago
          Anonymous

          I use Asics matflexes for SBD and they're great. In general wrestling shoes are a good flat option.

          • 4 weeks ago
            Anonymous

            Thanks, I'll look into that shoe and see if it's available in Europe.

    • 3 weeks ago
      Anonymous

      breh just wear chucks

  8. 4 weeks ago
    Anonymous

    Someone guide me on everything I should know on how to measure my level of fitness and state of my body so I know what to focus on. I can't think anymore.

    • 4 weeks ago
      Anonymous

      https://www.calculator.net/body-fat-calculator.html
      https://www.calculator.net/bmi-calculator.html
      https://www.calculator.net/bmr-calculator.html

      https://keisan.casio.com/exec/system/1350891527
      https://keisan.casio.com/exec/system/1350891527

      https://www.ebay.com/b/Body-Mass-Tape-Measures/44078/bn_77181203
      https://www.ebay.com/b/Bathroom-Scales/108298/bn_824295

      measure the neck from the middle of adam's apple (I don't know why its measured over the adam's apple even though the bone would presumably fuck with the measurements, but still that is the standard)

      measure the waist from the thinnest point (usually between ribcage and belly button)

      measure on an empty stomach after taking a shit every morning

      do 3 day fast for complete exact 100% accurate results that aren't fucked by the fluid mass/intestines (intestines are about 15ft long so they can hold in a good amount of food/shit)

      • 4 weeks ago
        Anonymous

        Thnank you.

  9. 4 weeks ago
    Anonymous

    Can I do situps daily or does the muscle need longer to recover.

    • 4 weeks ago
      Anonymous

      yes abs need time to recover just like your other muscles. sit ups are also also pointless unless you're adding weight. don't do them before squat day either, you need 100% core strength for squats.

  10. 4 weeks ago
    Anonymous

    I don't really have an ORM weight, any weight I do ORM I can usually do 3-5 reps but add another pound on top and I can't move the barbell/dumbbell

    this isn't really a question though just wanted to say it somewhere

    • 4 weeks ago
      Anonymous

      cool but we use 1RM here

    • 4 weeks ago
      Anonymous

      Because you never train 1RM. If you started training heavy singles, or better yet followed a peaking plan written by someone with more experience than yourself, you would have 1RM strength beyond your 5RM strength.

      Another option is to just use that 3-5 rep max as a training max if you're not ready for periodized training. A training max is necessary for any program more complicated than SS, the type where you push yourself to the max weekly, not every session.

      Also examine why tf you want 1rm strength, and determine if seeking 1rm strength is actually a good way to reach your goals. I don't really train strength outside of the 3-6 rep range, and when I'm focused more on mass I don't go below 6 reps.

  11. 4 weeks ago
    Anonymous

    Is this a tear? I can still walk. It is the back of my knee btw.

    • 4 weeks ago
      Anonymous

      that looks like a tear. can you bend your knee? can you stand on your toes?

      • 4 weeks ago
        Anonymous

        Yeah I have full functionality. I can squat, jog, and dance but it’s sore.

        What kind of tear?doesn’t seem to be a full rupture.

      • 4 weeks ago
        Anonymous

        are you fucking retarded? that is 100% a tear just by the fucking looks of it, standing on his toes and benging the knee will only make it worse

        at best he's not gonna be able to run for 8-12 months for full recovery, at worst he will lose some mobility permanently in that leg

        • 4 weeks ago
          Anonymous

          What did I tear?

          • 4 weeks ago
            Anonymous

            you tore a hamstring, it looks pretty bad as well considering there is visible bleeding

            for comparison I tore my quads last year, no visible bleeding but I had just felt a pop in my left quad while running and it took about 6 months for the pain to go away, and after that I couldn't really run for another 2 months because every time it felt fine it would start hurting 20 minutes into the run

            give it a week or two and do some light exercises to check for any pain, if it's not hurting and the blood is gone it MIGHT not be a tear

            also don't overstretch it or try to "force through the pain" or some other shit like that, that will fuck your flexibility for good

            • 4 weeks ago
              Anonymous

              Do you mean strain or tear?

              Does this require surgery? The hamstring is still there so it does not seem to be a rupture.

              I completely tore my pec last year. This seems to be a similar level of functioning but I have better functionality now.

              • 4 weeks ago
                Anonymous

                doc said it was a tear

                surgery is highly unlikely, you probably wouldn't be able to walk and squirm out of pain if that was the case (like a complete rupture or something)

                problem with most injuries is you don't really feel the pain in the moment because of hormones and shit, thats why I suggest you don't try to push it for a while

        • 4 weeks ago
          Anonymous

          that looks like a tear. can you bend your knee? can you stand on your toes?

          What did I tear?

          Here is what it looked like before the swelling really set in.

    • 3 weeks ago
      Anonymous

      It's definitely a tear. Google "hamstring tear" and you'll find legs very alike to yours.
      I wanna know, how did you manage to tear your hamstrings?

  12. 4 weeks ago
    Anonymous

    I do 30 minutes of cardio every day for weight loss. Don't really have time to do more. Would doing 30 extra minutes on weekends have any meaningful impact?

  13. 4 weeks ago
    Anonymous

    Copy/pasting a question I asked on IST.
    The more I read about finasteride the worse it seems for you (don't worry this post is about biochemistry/endocrinology).
    Finasteride is a steroidal 5AR inhibitor which prevents hair loss by nuking DHT but it also deprives you of neurosteroids like allopregnanolone which are involved in preventing depression and even seizures. I feel like there's no way it's safe to be depriving yourself of those no matter how many sources (I am most checking the national institute of health) tell me it's well-tolerated and significant side effects are rare.
    Nonsteroidal options like saw palmetto and other herbal remedies, applied topically, I am less concerned about because they're way less effective and topical application reduces systemic dose but I feel like inhibiting 5AR by enough to matter is just asking for trouble.
    I guess what I am asking is, can someone with a better grasp on endocrinology give me a QRD on the risks of 5AR inhibitors and why the might/might not be as bad as I think?

    Here are some studies regarding finasteride and neurosteroids.
    https://pubmed.ncbi.nlm.nih.gov/19655698/
    This was over 4 months of 5 mg/day which is for prostate issues (for hair loss it's 1 mg/day or even as low as 0.5 mg/day).

    https://pubmed.ncbi.nlm.nih.gov/18758053/
    A. study on rats, B. 10 mg/kg which is fucking insane.

  14. 4 weeks ago
    Anonymous

    Currently doing a small cut on stronglifts. I want to start 5/3/1 on a bulk but it's gotten to a point where I can't even deadlift and squat on the same day (new pr on squat = failed deadlift, failed squat = better chance at new pr on deadlift). I wouldn't say that my strength is going, but progress is starting to wane, and I might have started this cut a little too late. What do?

  15. 4 weeks ago
    Anonymous

    >Easy food

    That whole chart is one big ass "ngmi" chart of gayry.

    >Simmer for ONE fucking hour
    >Bake for two hours
    >Cook for 10-15 minutes and do all this other bullshit

    Holy fucking shit, yeah you don't have to be attending to that shit the whole fucking time but that's not sustainable for your meals. Also the nutrition on that shit is ass.

    Real talk- gays get that shit and either:
    >They do it twice then call for delivery and their food basically rots until they move out
    >Spend 3-4 hours a day making food- buying ingredients, cooking, eating, cleaning and become megafats who can't do anything else

    If 90% of your meals aren't shoveling food directly into your mouth, or heating shit enough until it's cooked then hitting it with a sauce or blending shit you're ngmi.

    • 4 weeks ago
      Anonymous

      Just season some meat and throw it into a pan, it doesn't have to be this complicated kek

  16. 4 weeks ago
    Anonymous

    So, I've spend almost, mostly all of my life doing the opposite of what makes a man, a man, unknowingly, such as shying away, not taking pride in my accomplishments, not chasing women and money, avoiding conflict, not working out, and now that I realized I've made such a huge mistake after starting exercising and lifting. I have no idea where to start in being a man. I have no real desired for women, things, and money. Things I need to have a real life. What do I do? I'm so set in my ways that any attempts to break them result in panic attacks and anxiety induced IBS.

    • 4 weeks ago
      Anonymous

      >such as shying away, not taking pride in my accomplishments, not chasing women and money, avoiding conflict, not working out
      who the fuck told you this? you don't need to do ANY of these to be a man, there is NO specific way to be a man

      stop forcing yourself to be something you're not and just understand your personality and interests, then work with what you have

    • 3 weeks ago
      Anonymous

      Look into Miyamoto Musashi. This dude has killed atleast 50 men in duels and from what i've read from "The Five Rings" and dokodo, he knows a thing or two about being a man.

      Chasing women is the most beta thing you can do. If you are truly secure in society and capable of providing, women will come to you. If you are chasing women because "wah wah my feelings" you're gay, I'm sorry, no way around it. you might aswell get a boyfriend who'll coddle you. And if you are using women as a substitute for a drug to pump and dump, you're also gay. You cant control your basic impulses? You are not a man. You are an overgrown child who's mother doesnt love them anymore.

  17. 4 weeks ago
    Anonymous

    Lifts to do to be able to princes carry? Is it really as simple as just doing squats, farmer walks, and standing alternate curls?

    • 4 weeks ago
      Anonymous

      >Lifts to do to be able to princes carry?
      practice makes perfect I guess, if you want to get better at princess carry go princess carry a barbell

  18. 4 weeks ago
    Anonymous

    >do bench and OHP on the same day
    >do OHP first
    >have to take at least 10lbs off my bench
    >do bench first
    >have to take at least 10lbs off my OHP
    How do I fix this problem? I already take 3 minute rests between sets so it takes me practically an hour to do just these two exercises.

    • 4 weeks ago
      Anonymous

      >How do I fix this problem?
      it's not a problem and you don't fix it, there is a reason people bench first on the chest days as to not undercut their lifts. Best you can do is do them on seperate days

  19. 4 weeks ago
    Anonymous

    Bench: 72.5kg 3x5
    OHP: 42.5kg 3x5
    Bent over row: 85kg 3x5
    Deadlift: 100kg 3x5
    Zercher: 80kg 3x5
    Realistically, how bad is this?

    • 4 weeks ago
      Anonymous

      odd ratios

  20. 4 weeks ago
    Anonymous

    i need some good advice bros
    >25yo
    >1.86m
    >95kg
    started going to the gym for real this time 2 weeks ago, doing stronglifts 5x5 program right now.
    my current priority is to cut until im down to 85kg and then keep at maintenance from then on
    however, to lose around half a kg a week, i need a deficit of 540 calories, which means a calorie target of 1700 or so every day.
    but i'm afraid of that number being too low to gain any muscle mass, rendering my gym efforts pointless.
    so i'm wondering, what would you guys do in my spot? keep cutting and going to the gym? or cut without increasing my load at the gym? or should i aim for a lower deficit to not hurt my gym efforts? i definitely want to stop being a fatass within a year or so
    thanks

    • 4 weeks ago
      Anonymous

      always lift while you cut. its the only way to stop you from losing muscle. as a complete newbie you will likely still make decent gains.

    • 4 weeks ago
      Anonymous

      >but i'm afraid of that number being too low to gain any muscle mass
      caloric deficit = no muscle gain
      caloric surplus = no weight loss
      simple as

  21. 4 weeks ago
    Anonymous

    for some reason i think my body is giga adapted for saving energy considering i went from being a gigaobese fatty to somewhat normal weight in a relatively short amount of time... so now, i barely sweat anymore while working out. only compound lifts like bb rowing and deadlift/split squats make me sweat a bit. nothing else.
    i drink a fuckton of water a day, usually at least 3,5-4l, not counting water from food. could that be a reason why i have to get up and pee at least 2-3 times a night? the not-sweating-much and drinking a lot combo, maybe i dont sweat as much as a normal human being is supposed to during sleep so the fluid gets flushed through the bladder?

    • 4 weeks ago
      Anonymous

      because you were obese, I think you're just used to sweating more. for a person of healthy weight, its normal to only sweat on heavy compounds when you're really pushing yourself. theres also a genetic factor to sweating, some people will just do it more some won't do it at all, doesn't mean or change anything. unless you're obese or its 30C over night, its not normal to sweat in your sleep. if you want to stop getting up to piss, don't eat or drink for 2-3 hours before bed.

  22. 4 weeks ago
    Anonymous

    How the fuck do you grow your arms when you're tall? I have 14 inch biceps at 6'2 and long arms. I just read that the untrained vertically challenged average 15-16 inch biceps, which will be 99% fat sure, but I've been exercising for like 2 years so it stings lol.

    • 4 weeks ago
      Anonymous

      >How the fuck do you grow your arms when you're tall?
      same as everyone else
      > I just read that the untrained vertically challenged average 15-16 inch biceps
      the "vertically challenged" have a lower upper limit of muscle mass so your total potential is better than them
      >I've been exercising for like 2 years
      this doesn't really mean anything, just be sure you're not going too easy on yourself, eat enough and measure regularly

      also do high weights, not high volume

  23. 4 weeks ago
    Anonymous

    I have a party with people from the gym, it will probably be full of girls I cross daily at the gym. But I'm fucking retarded at initiating conversations and that it's making me nervous, any advice bros?

    This is my only chance of make it, either i end up as an actual retard or I meet new people. If this thread is still alive tomorrow I will update

    • 4 weeks ago
      Anonymous

      >any advice bros?
      get just enough drunk that you can initiate conversations without seeming like a drunkard

      >This is my only chance of make it
      no it's not bro you can always do better the next time

  24. 4 weeks ago
    Anonymous

    Can you really just buy PEDs online?

    • 4 weeks ago
      Anonymous

      you can buy literally anything online

      How retarded is it to make up for missed days by incorporating them in into others?

      retarded if its a whole workout. if it was just one lift then not retarded.

      question is can i do 30 min to 1 hr cardio on my rest days without it affecting my progress.

      >question is can i do 30 min to 1 hr cardio on my rest days
      yes. but give yourself at least one complete day of rest if you do try it.
      >without it affecting my progress.
      probably not, considering how squat intensive SL is. you could just eat less on your rest days if you want to cut. cardio is not necessary to lose weight. its all cico.

      • 4 weeks ago
        Anonymous

        my weight hasnt budged even when im cutting on 1500 calories a day. I think my metabolism might be fucked or something because i know im not making a mistake counting my calories

        • 4 weeks ago
          Anonymous

          if you're a fatty who has never really exercised before and been eating like shit for years, then yes your metabolism if probably fucked. cutting isn't going to work as well as you'd like. I'd just live with being fat for the next 3-6 months and eat CLEAN at maintenance or even a slight bulk to get your metabolism back to normal. get your lifts up and build some muscle, then give cutting another shot.

  25. 4 weeks ago
    Anonymous

    How retarded is it to make up for missed days by incorporating them in into others?

  26. 4 weeks ago
    Anonymous

    Mental fitness?

    I honestly think I have damaged my mind with endless media consumption. I straight up can't absorb information anymore. I read or watch something it's just nothing

    Is the damage reversible? Please fucking help.

    • 4 weeks ago
      Anonymous

      Unironically dopamine detoxes work but they're analagous to diets. I've done them and slid back into my old habits.
      The damage is reversible if you fix your mental diet. I would say start by cutting out porn. Porn is like soda for the brain. Start meditating and trying to find small victories you can win and buld on, e.g. I end up on the bus about 3 hours a day so I literally started by saying "I cannot look at my phone on the bus".

      • 4 weeks ago
        Anonymous

        Thanks anon. I'm going to do it. I'll start small, I don't watch porn but I do have video game let's plays running constantly in the back ground even when I am sleeping so I will start with that.

  27. 4 weeks ago
    Anonymous

    > leave holiday PRing with squat 3x5 @ 120kg
    > 10 days later of no trainnig
    > come back only being able to do [email protected]
    > been a week and a half since i began training again and still haven't gained strength back

    fuck bros 🙁

  28. 4 weeks ago
    Anonymous

    Im a fat manlet doing stronglifts right now. The routine tells me to only do cardio after my workout and not my rest days but i want to burn more fat. My lifts so far are
    >squat 225 lbs
    >bench 145 lbs
    >ohp 115 lbs
    >Pendley row 150 lbs
    >deadlift 250 lbs

    • 4 weeks ago
      Anonymous

      question is can i do 30 min to 1 hr cardio on my rest days without it affecting my progress.

  29. 4 weeks ago
    Anonymous

    Question for anons with some kind of tear or herniated L4/L5. How do you work out?

    • 3 weeks ago
      Anonymous

      Bbump

    • 3 weeks ago
      Anonymous

      Bbump

      I had a L5S1 bulge, did whatever lifting I could that didn't aggravate it too badly, eventually built back up and I'm back to normal now

    • 3 weeks ago
      Anonymous

      dont take this as advice, youre gonna have to listen to a doctor/auto regulate, but i herniated that disc when i was 20 and i took i think a month off maybe less and then went back and started lifting very light and slowly building back up. 3 years later i was pain free, though the disc was still herniated. but i would recommend continuing to lift.

  30. 4 weeks ago
    Anonymous

    Whenever I do the leg press I feel like my knees are going to explode. Should I be doing a different leg exercise or is there a good warmup for the knees?

    • 4 weeks ago
      Anonymous

      I get bad patellar tendonities, my warmup is usually a few minutes of stationary bike, then dynamic warmup while standing, then I make sure my glutes/hamstrings are warmed up with some resistance (single leg deadlifts or whatever is convenient). Only then do I get into training quad-dominant movements.

  31. 4 weeks ago
    Anonymous

    Is there any downside to having like 5 of these every day?

    • 4 weeks ago
      Anonymous

      >5
      You need to pump those numbers up rookie

  32. 4 weeks ago
    Anonymous

    if, let's say, i squat 30kg how do i warm up? i'm a fucking skelly and a weakling and dont know how to warm up if all i can lift is that little weight (dumbells or somthing?)

    • 4 weeks ago
      Anonymous

      stationary bike at a low setting for 5ish minutes followed by bodyweight squats to squat jumps

  33. 4 weeks ago
    Anonymous

    I have job that I hate that also keeps me glued to my chair all day (tech support). How do I start getting myself to run again?

  34. 4 weeks ago
    Anonymous

    I can do all kinds of cardio at high intensity/long distance but I can't run, even when I was a skinny kid who'd never touched a cigarette I couldn't run for more than 30-60 seconds. Aside from being unfit anyone know what specifically the problem with running is? My lung capacity is shit and/or I can't support my own weight or something?
    When cutting I always just end up saying fuck it and doing other more effective cardio, feels bad man.

  35. 4 weeks ago
    Anonymous

    My new apartment building has a fitness room. How can I do squats or deadlifts without a barbell? We have: Dumbbells up to 60 pounds, a cable machine, a leg press machine, a leg extension machine.

    • 4 weeks ago
      Anonymous

      goblet squats or split squats. pretty much pointless to do 60lbs deadlifts. go to a real gym.

  36. 4 weeks ago
    Anonymous

    I just started to workout after losing 30 pounds
    my workout is just bodyweight stuff
    I can't do pullups still
    5'10 165
    this is what i do everyday.
    Squats - 4x12
    Push-ups - 8x4
    Dead-hangs - 3x30-seconds
    Inverted-rows - 4x8
    I feel like it isn't enough but my grip is so weak after this I can't even squeeze my strength trainer which is at 130 pounds after it although I usually can.
    I guess my question is, is this enough?
    I try really hard to make sure my pushups are perfect form and I do them slowly that's why I do 8 sets of 4
    it takes me 22 minutes to this all this usually which makes me wonder if I'm not doing enough.

    • 4 weeks ago
      Anonymous

      lift weights

      • 4 weeks ago
        Anonymous

        all I have is 20 pound dumbbells I use them to get a deeper pushup and for biceps.

    • 4 weeks ago
      Anonymous

      is my question that stupid?

      • 4 weeks ago
        Anonymous

        yes
        >is this enough?
        no. thats why I told you to lift weights. doing a few sets of body weight exercises will get you no where. you will not build muscle. read the sticky and buy a gym membership.

  37. 4 weeks ago
    Anonymous

    What are the ways I can write the forbidden bean's name without the script turning it into "onions"?

    • 4 weeks ago
      Anonymous

      SNOY

  38. 4 weeks ago
    Anonymous

    If you're fat can you gain muscle and lose weight at the same time?

    • 4 weeks ago
      Anonymous

      yeah its called body recomposition.
      Its very important that while you diet to lose weight you are building muscle, there's more about it in the sticky.

      • 4 weeks ago
        Anonymous

        Is that the "Initial Body Fat and Body Composition Changes" because it's a broken link.

        • 4 weeks ago
          Anonymous

          I'm not to familiar with the sticky but it could be.
          just make sure you are working out while losing weight might seem like "no shit" advice but many don't do it and end up skinny fat and gain the weight back, or are already skinny fat which in that case you still need to workout when losing weight to look good. Learn to enjoy working out.

          • 4 weeks ago
            Anonymous

            I'm not very fat but even after gaining weight I don't make any progress unless I eat over maintenance so I was wondering if it just wasn't enough fat or if the body didn't work like that.

            • 4 weeks ago
              Anonymous

              what's your bf%?

              • 4 weeks ago
                Anonymous

                Somewhere around 15%-20%.

              • 4 weeks ago
                Anonymous

                I should have also asked whats your lean mass and height?

              • 4 weeks ago
                Anonymous

                No idea about lean mass, I was just guessing the body fat from other examples and my progress. I'm currently 79kg at 183cm.

              • 4 weeks ago
                Anonymous

                well just cut and workout and see how you look. I'm not too sure what else to say. once lean you can try lean bulking to maintain low body fat.

              • 4 weeks ago
                Anonymous

                Thanks for the advice but I've been on maintenance for a while while exercising regularly and didn't change at all so I've just started trying to bulk and even during the first week I felt my lifts improve so I'll try that for a bit.

                >lean bulking
                Is this even possible? How? I'd do nothing but that if I could but whenever I lift on low calories or even maintenance I just feel exhausted and can't finish sets on weights I'd done fine before.

              • 4 weeks ago
                Anonymous

                lean bulking is like easting just a little bit over your maintenance so lets say your tdee is 2000 right. what people do is retard bloat and go like 3500-4000 calroies which will just result in you getting fat as fuck.
                a lean bulk would be eating like 500 calories above maintenance. so instead of 2000 you eat 2500. very simplified way of putting it and theres more that goes into it that you will have to figure out on your own.
                all im saying is if your trying to gain muscle eat more than maintenance but don't take the bloat pill.

              • 4 weeks ago
                Anonymous

                >eating like 500 calories above maintenance
                That sounds like what I'm doing now. Thanks. Hope I make it.

              • 4 weeks ago
                Anonymous

                just know if your not working out enough you will gain fat.

  39. 4 weeks ago
    Anonymous

    Recently I’ve been taking 50 mg dhea a day and with a moderate exercise routine I look like I could be on the cover of men’s health. Am I going to shut down from this dose? I feel great and my libido is amazing. I noticed the effects immediately and I also noted that I’m slightly more enraged than I would be. Should I worry about sides? I would like to take this supplement for the rest of my life but I’m unsure if that’s feasible. I’m 24.

  40. 4 weeks ago
    Anonymous

    Is a low row machine equivalent to a cable row?

  41. 4 weeks ago
    Anonymous

    Is there a good guide about mixing gym and calisthenics? What are some popular routines, conceptions that are different, nuances etc etc

  42. 4 weeks ago
    Anonymous

    what kind of rows should i be doing that hit the back muscles like a pullup would?

  43. 4 weeks ago
    Anonymous

    I'm 208lbs/95kg, I'm 45lbs/20kg overweight, the same weight of a plate.
    Does doing dips at this weight count like a normal person doing it with an added plate?

  44. 4 weeks ago
    Anonymous

    You guys lift with or without a buttplug

  45. 3 weeks ago
    Anonymous

    Anyone done PHAT here before? Any advice on it?
    I heard good things about it but there’s an assload of exercises each day, does that amount even make sense as most kinda train the same thing.

  46. 3 weeks ago
    Anonymous

    What are some good shows/docus to inspirate fat loss? Other than Supersize vs. Superskinny and My 600 lb life.

  47. 3 weeks ago
    Anonymous

    Currently cutting and I'm starting to get below 10% bf. Somehow my nipples start to get puffy sometimes which they never did before, also i never touched roids. This just happened during this cut the first time in my life.
    Could it be because the cut created some hormonal problems(low test or smth)?

  48. 3 weeks ago
    Anonymous

    More of a general question. How much 'value' or worth is a Management master's degree without a financial/economic background? What sort of jobs or fields can I get into with that? Going from education to management, btw.
    Also, is training biceps and triceps 2x a week enoigh for growth?

  49. 3 weeks ago
    Anonymous

    Ive had bad tightness and sharp pain in my pelvis whenever i twist and arch my back even sometimes when i squat down. Cant see a doctor atm so not 100% sure but i might have some sort of rotated/twisted pelvis. What are some exercises i can add to help strengthen the muscles around that area? Was thinking of adding barbell/dumbbell lunges and hip thrusts for now.

  50. 3 weeks ago
    Anonymous

    How bad is a cheat day i.e. im thinking of ordering and devouring some god damn pizza
    Been cutting for 3mmonths, gone down 4kg

    • 3 weeks ago
      Anonymous

      It might become a breaking point for you. You're not gonna regain everything in one day, but you gotta make sure that your "cheating" doesn't go beyond that one day. Maybe opt for more of a healthy option, and order a low cal pizza? Or make one yourself, maybe google an anabolic pizza recipe.
      What's making you want to "cheat" anyway? Is your diet no good? Maybe make some changes?

      • 3 weeks ago
        Anonymous

        I'll be on track coming tomorrow
        Just one evening honestly
        >your diet no good
        Nah it's good, it's sunday, i got that craving i haven't had in over 2 months
        >low cal pizza
        Hm if i eat say half a pizza freeze the other slices for some other day

        • 3 weeks ago
          Anonymous

          If you eat less of it, even better. Calories in pizza mosly come from crust, oil, and cheese. Consider the options in your favourite takeaway, maybe get something on a thin crust, a smaller size.

          • 3 weeks ago
            Anonymous

            Good idea, nota big fan of the crust anyway
            Maybe get some greens and chicken on it for some macros
            Damn im gonna make myself some nice feta cheese chicken salads tomorrow
            But to day i feast and get energy for my lifts

  51. 3 weeks ago
    Anonymous

    Okay so here’s my question
    I did one of those calorie calculations and it said to lose 0.5kg a week I need to eat max 1720 calories per day
    So I’ve pretty much done a full week at a massive deficit, had like 700-800 leftover everyday mainly due to the fact that I’ve been doing an hour on the treadmill
    My question is this
    If I continue to do a shit load of running and playing football, will my leg muscles increase which will maintain my weight? I want to drop to like 75kg but I’m currently 83kg. I’m only 1 week into the cycle but because I’m not lifting anything and doing strict cardio I’m just curious

  52. 3 weeks ago
    Anonymous

    so what do you guys do when you have a set workout plan in the gym, but the next exercise your machine/the weights are blocked? do you just do sth else, like change stuff in your plan around on the fly, or just keep warmed up/wait, even if it takes like an extra 10 mins? ive been homegym fagging and this is one of the things id be giga autistic about if i was to go to a gym because i HAVE to do my workout in a set order or i get giga anxious about forgetting things

    • 3 weeks ago
      Anonymous

      I usually change the order, it's simple to track really, it's not like your workout consists of 20 different exercises. If someone occupied a machine, you can just ask a guy to do reps with him, just change the weights to suit you when it's your turn.

  53. 3 weeks ago
    Anonymous

    What exercise can you do to prevent leakage after urinating? What muscles need to be strengthened and what exercises isolate and target them? My muscles when it comes to urinating and shitting are extremely weak and i need to strengthen them but don't know what muscles to target and what exercises.

  54. 3 weeks ago
    Anonymous

    Hey guys,
    Im 6'2" 190lbs and I want to continue losing weight, but I also want to get shredded like pic rel. Can I build a bit of muscle and definition while in a caloric deficit or do I need to bulk and cut?
    I do muay thai, lift, and cycle a bit, so I'm very active, but I want to look like a Greek God when I take my clothes off. Can I continue doing all of these?

    What do you guys think?
    I'll be around, so if you'd like any additional info please ask.
    Thanks

  55. 3 weeks ago
    Anonymous

    is there any EFFECTIVE way to do isolated abs and isolated glute workouts from home?
    do i need equipment?

  56. 3 weeks ago
    Anonymous

    why do people supplement aminoacids?
    cant they just eat more protein? its made from aminoacids, and i guess cheaper

  57. 3 weeks ago
    Anonymous

    Quick question, I'm a 6'8" skelly (only 165 lbs) and want to build muscle. I have access to dumbbells in my apartment gym and have started doing push ups and sit ups before bed. Honestly, I'm more interested in aesthetics than function since I have a fake work from home desk job and will never use that muscle anyway. How long do you think it will take me to stop looking like an Auschwitz inmate?

    • 3 weeks ago
      Anonymous

      Depends on how you look now and how you eat. From my experience it usually takes 2-3 months for improvements you notice, half a year for people who are very observing and a year max. for others.
      Though this was for my weightloss, not weightgain.

      why do people supplement aminoacids?
      cant they just eat more protein? its made from aminoacids, and i guess cheaper

      Some Aminoacids (e.g. Arginin) are beneficial when consumed at high doses that are hard to reach through eating alone. So people supplement what they fail to include in their diet. Also for muscle gain you need a complete spectrum of all the aminoacids. Especially the branched amino acids are the bottleneck for many people, so they supplement.

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

      Hey guys,
      Im 6'2" 190lbs and I want to continue losing weight, but I also want to get shredded like pic rel. Can I build a bit of muscle and definition while in a caloric deficit or do I need to bulk and cut?
      I do muay thai, lift, and cycle a bit, so I'm very active, but I want to look like a Greek God when I take my clothes off. Can I continue doing all of these?

      What do you guys think?
      I'll be around, so if you'd like any additional info please ask.
      Thanks

      Gaining muscle while on a deficit is definitely possible, just eat enough protein and see where you end up. You could also maintain at a weight and continue working out once you reached a weight you like. Bulking amd Cutting is not necessary to "transform" body fat into muscle, though it can help.

      Okay so here’s my question
      I did one of those calorie calculations and it said to lose 0.5kg a week I need to eat max 1720 calories per day
      So I’ve pretty much done a full week at a massive deficit, had like 700-800 leftover everyday mainly due to the fact that I’ve been doing an hour on the treadmill
      My question is this
      If I continue to do a shit load of running and playing football, will my leg muscles increase which will maintain my weight? I want to drop to like 75kg but I’m currently 83kg. I’m only 1 week into the cycle but because I’m not lifting anything and doing strict cardio I’m just curious

      Do not stop lifting while on a cut unless you want to specifically lose muscle mass. Keep the growth signal maintained, otherwise the muscles will be used for fuel. To your question: Muscle growth is still possible while in a deficit, but rather slow. Net weight gain should not happen though. Any muscle you gain should be overshadowed by fat mass lost.

      https://i.imgur.com/02Z9SrO.png

      What are some good shows/docus to inspirate fat loss? Other than Supersize vs. Superskinny and My 600 lb life.

      Ninjawarrior got me excited for getting more athletic, though I think the more recent versions are dogshit.

      what kind of rows should i be doing that hit the back muscles like a pullup would?

      Lat pulldowns? If you want to do at home do those rows where you lay under the table and pull yourself up. If you got a pull up bar best is to just start out with negatives and hanging from the bar in the top position until you can do a pullup.

  58. 3 weeks ago
    Anonymous

    I will be not be allowed to do exercises that strain the abdomen for 2 weeks due to risk of spleen rupture while on a growthfactor medication.
    Anyone got an Idea on how to replace the compound exercises? Doc said it would be fine to do anything where I am not tensing my abdominals. But I feel like I am tensing them in all exercises except things like Curls, lateral flies and seated calf presses.

  59. 3 weeks ago
    Anonymous

    I've decided to try doing 100 push-ups a day, first 20 as a warm-up and then two sets of 40. But six days the carpometacarpal joint (base of thumb) on my left thumb started hurting a bit by the end of the first set. What might be the issue? Should I just stop?

    • 3 weeks ago
      Anonymous

      *But six days IN, the carpometacarpal joint (...)

      It's a minor, dull sort of pain that stays with me for a couple hours afterwards.

    • 3 weeks ago
      Anonymous

      *But six days IN, the carpometacarpal joint (...)

      It's a minor, dull sort of pain that stays with me for a couple hours afterwards.

      (For now I've transitioned to doing the push-ups on my fists since that doesn't strain my thumbs at all).

    • 3 weeks ago
      Anonymous

      *But six days IN, the carpometacarpal joint (...)

      It's a minor, dull sort of pain that stays with me for a couple hours afterwards.

      [...]
      (For now I've transitioned to doing the push-ups on my fists since that doesn't strain my thumbs at all).

      I guess you are pointing you thumb towards yourself when doing push ups so that you hand is erect and a lot of weight rests on the thumb. Maybe try to put the hand flat on the ground instead.

      I do 30 minutes of cardio every day for weight loss. Don't really have time to do more. Would doing 30 extra minutes on weekends have any meaningful impact?

      Most meaningful impact in weightloss is the diet. 30 minutes of cardio are, depending on what you do on which intensity level, 200-400 kcal. So go figure.

  60. 3 weeks ago
    Anonymous

    I weigh 150lbs or so. Been having 120g protein for a few months now per day. Im kind of feeling frustrated at my lack of size/skinnyfatness and weakness. Planning on bumping it up to 140g/day for a month or so and seeing if i notice any mass increase. Not really a question, just wanted somewhere to post

    • 3 weeks ago
      Anonymous

      That is plenty of protein for your body weight if you are still skinnyfat. If you aren't getting stronger after several months then there is something else wrong. Either you aren't working out hard enough, sleeping enough, or you have a medical issue.

  61. 3 weeks ago
    Anonymous

    Do i need to eat an excess amount of calories to put on muscle? Im not a skelly, maybe around 20%body fat. I track protein but not calories. Im getting kind of frustrated with my lack of progress hut maybe its too soon to be getting worked up. Pic is me

    • 3 weeks ago
      Anonymous

      Holy digits. You'd look pretty decent if you decided to cut right now, the muscles are there. That being said you'd probably need to commit to fat-mode for a bit if you want to really blow up your lift numbers.

      • 3 weeks ago
        Anonymous

        Thanks I appreciate it. I feel like im too weak to be cutting tbh and i dont want to bloatlord either.. is the leanbulk a meme?

  62. 3 weeks ago
    Anonymous

    How should a decent Pull Day look like?
    Currently have this, but I‘m not sure if I‘m missing something or it’s too few exercises, any recommendations?

    Can also post push day.

    • 3 weeks ago
      Anonymous

      I'd drop either one of the curls, biceps don't need that much volume. I'd add lat pulldown, tricep pulldown, pec fly, and lateral raises. Curious about your push and leg day anon

      • 3 weeks ago
        Anonymous

        Thanks for the reply, adding lat Pulldowns seems good. Other exercises you mentioned seem to fit more in a push day, I‘d say.

        Here it is though, again, would love advice If I‘m missing something important. Also not sure between dumbbell shoulder press or dumbbell last raises.

        • 3 weeks ago
          Anonymous

          Any advice appreciated lads

          • 3 weeks ago
            Anonymous

            that's the thing with le IST, if they can't insult you they won't reply your post

            • 3 weeks ago
              Anonymous

              yeah that’s fair I guess.

        • 3 weeks ago
          Anonymous

          idk if you need 2 tricep pushdowns
          maybe drop one and add an incline press

          • 3 weeks ago
            Anonymous

            Incline presses really worth it? Heard very mixed opinions about them

  63. 3 weeks ago
    Anonymous

    Every time I do dumbbell OHP (or any other shoulder exercise) I have shoulder pain for days, even though I properly warm up, go a good bit lower than what I could do in terms of weight and am just 18 years old.
    How can I make my joints more resistant?

  64. 3 weeks ago
    Anonymous

    Running or swimming? Or both? Only doing cardio 3 days a week. Would like to do both ideally but dont know of a great way to incorporate both other than something like 1 week is running the next is swimming.

  65. 3 weeks ago
    Anonymous

    Can I do pullups and pushups daily?

    • 3 weeks ago
      Anonymous

      Also curious about this

    • 3 weeks ago
      Anonymous

      If it's your only exercise, sure. But obliterating your core/pecs if you hit the gym the same day is going to weaken your lifts and increase recovery times.

  66. 3 weeks ago
    Anonymous

    I started at 6'1", 261lbs.
    Started lifting 3-4days a week, and doing 30 minutes of cardio each session. Also eating about 1800-2000 calories a day.
    In six and a half months, I'm down to 209. So obviously what I'm doing is working on some level. I feel more confident, people are giving me lots of compliments, I've gotten more dates, all that good stuff.

    I'm smaller, down in clothes sizes, etc. But I still have thing hanging belly fat that I guess is getting smaller (compared to progress photos) but it's still gross and and just hanging there. I have about 25 more pounds to lose to escape being overweight, but this stupid hanging subcutaneous fat is bothering me.

    Do I just need to be patient and keep working hard? Keep counting those calories? Do I need to try different kinds of workouts? My core strength is coming from other exercises other than crunches and shit like that. Spot reduction is obviously bullshit... but then Google is saying "crunches are the best exercise to hit subcutaneous belly fat." Should I start doing more ab shit? I'm also insulin-dependent type 1 diabetic and I'm afraid that could be contributing to something but my endo is like "nah, you're doing great. Just keep at it. "

  67. 3 weeks ago
    Anonymous

    has anyone bought rashguards (bjj) from aliexpress? The set on Amazon costs $60.

  68. 3 weeks ago
    Anonymous

    When people talk about 1/2/3/4, what form do most people mean for squat and deadlift? Highbar or lowbar and conventional or sumo? I like ATG highbar and conventional. I can't hit 3/4 that way yet, but I'm close enough that I think I could if I switched to the easier variations. Not insecure about my shitty lifts, just wondering if my squat and dl are lagging behind my OHP and bench since I've already hit 1 and 2 pl8 respectively.

    • 3 weeks ago
      Anonymous

      Doesn't matter. Some people prefer high bar, some low bar. And same thing for conventional vs sumo. Sumo isn't a guarantee of more weight, but low bar likely is.

  69. 3 weeks ago
    Anonymous

    Why do I only feel chest exercises in my arms?

    • 3 weeks ago
      Anonymous

      Be more specific. Which exercises and in what rep ranges?

    • 3 weeks ago
      Anonymous

      Bad form, or if you're an absolute newbie absolutely no mind-muscle connection to your pecs. For my first 3 months I couldn't feel a bench at all in my pecs - one day I just woke up and could contract them at will.

  70. 3 weeks ago
    Anonymous

    Does the speed/force used to complete a rep matter? I'll use bench press as an example, but this question applies to all lifts. When I go to the gym I see a mixture of guys who bring the bar down to their chest slow then lift it up just as slow, and guys who bring the bar down slow and then jerk it up very fast. I'm assuming each method has its own benefits, but what are these benefits? Or is it just arbitrary preference?

    • 3 weeks ago
      Anonymous

      Best general practice is to "explode" to the apex and slowly reset.

      • 3 weeks ago
        Anonymous

        Ok, sounds good
        Thank you mysterious man who lurks in the QTDDTOT

    • 3 weeks ago
      Anonymous

      Bodybuilding high rep time under tension types like doing slow reps. If your goal is absolute strength, then you want to be as explosive as you can be while still controlling the weight. You don't want to just drop the bar on your chest and then balls to the wall throw it up, but faster reps generally allow you to use your strength more effectively. That's the power in powerlifting.

  71. 3 weeks ago
    Anonymous

    How do you use swimming as HIIT as someone who isn't that strong at it? If I use my full power for a set amount of time I legitimately won't be able to continue and will have to hang on the wall or pull myself out of the pool and won't be able to do the slow swimming needed during he rest period.

  72. 3 weeks ago
    Anonymous

    >18, khhv
    >craving human warmth when I'm walking home from work at 1am
    Lifts for this feel?

  73. 3 weeks ago
    Anonymous

    let's say I add 250g to my weight every week, then in order to keep bulking do I have to have a 500kcal caloric surplus based on my weight or am I supposed to wait homeostasis hit, only then change my diet?
    also can I get basic exercise physiology and nutrition literature recommendation?

    • 3 weeks ago
      Anonymous

      >500kcal caloric surplus based on my weight
      based on my NEW weight

  74. 3 weeks ago
    Anonymous

    does rice and beans really give you complete proteins like meat does?

    • 3 weeks ago
      Anonymous

      All the amino acids are there, but since the proportions are different you have to eat more (or pair it with other protein sources that makes up for the deficiency) to get your required intake of the relatively least abundant amino acids. For example, legumes tend to be poor in methionine (pink "Met" in pic related).

      • 3 weeks ago
        Anonymous

        do you know of any sites that help with getting the right proportions for all the amino acids with the food you eat? or at least to track how many grams of complete proteins i would get from certain ingredients

        • 3 weeks ago
          Anonymous

          cronometer

  75. 3 weeks ago
    Anonymous

    >5'7"
    >240
    Should I be lifting and doing cardio to lose weight, or just max out on cardio? Don't care for looks right now, just want my weight down.

    • 3 weeks ago
      Anonymous

      do both

    • 3 weeks ago
      Anonymous

      Wasn't there a study that found results of cardio preventing gains when done together with muscle builsing exercises? Can't link rn cause taking a shit, sorry

  76. 3 weeks ago
    Anonymous

    I see a lot people increase weight with each set. This seems counter-productive to me because you're fatigued by the time you get to the heavier weight. Wouldn't starting heavy and dropping weight with each set be better?

    • 3 weeks ago
      Anonymous

      Different ways to accumulate volume, both valid

  77. 3 weeks ago
    Anonymous

    is cutting a good idea? 5 months into lifting, skinnyfat

    I'll be eating protein according to the weight I want to be, which is 150lbs

  78. 3 weeks ago
    Anonymous

    while cutting what weight% should i expect to lose? goal of 205 lbs > 185-190
    >bulked to ~205 lbs, 6 freedom feet 215 bench 295 squat 410 deads.

    • 3 weeks ago
      Anonymous

      what lift% to lose*

  79. 3 weeks ago
    Anonymous

    What do you guys use to make stir fry sauce without it being a calorie bomb? Got me some breast and veggies so imma try it. Any tips welcome. Also, how do I stir fry when some veggies are frozen and some are fresh? Meat then frozen then fresh?

  80. 3 weeks ago
    Anonymous

    What do you consider a good weighted pull-up?

    Today I hit 90lbs, which is a hair over 1/2 bodyweight for me.

  81. 3 weeks ago
    Anonymous

    I'm gonna start a 10 month lean bulk here pretty soon, and I try to aim for about 3250 calories a day while lifting 6x a week, but I would like to get into boxing 3x and lifting 3x a week.
    On the days where I train for boxing, where I could potentially be burning 1000+ calories while training, how many calories should I aim for to maintain that lean bulk?

  82. 3 weeks ago
    Anonymous

    I do the 3 day brosplit.
    Is there some kind of workout I can do at home between training days?
    Will it increase my gains or I rather will just be more fatigued?

    • 3 weeks ago
      Anonymous

      bro splits are 5 days a week. what are you really doing anon?

      What is IST's opinion on when to add weights? I've been working out for a while now and went from a measly 5 rep per kind of exercise to an overall slow and full-range 80 reps split into 4 sets. Feels good but I still need to keep cutting to break below 24% body fat (yes I'm eating healthy, I used to be at 30%) and I don't want to have to break through 100 reps, takes up too much time because I want to focus still on slow reps. Specifically when for a callisthenics fag?

      reps of what? add weights as in start lifting or weighted calisthenics?

      if you're talking about calisthenics you can add weight once you can do 3x8 on dips/pullups. for most calisthenics exercises you can't add weight though, you have to do a harder progression. eg. pike pushup --> decline pike pushup --> wall handstand pushup.

      if you mean when to start actually lifting, the answer is right now. calisthenics is mostly a waste of time. go to the gym and do a real program.

      • 3 weeks ago
        Anonymous

        >weighted cali
        Oh I see, I thought I just had to somehow add weights to ground exercises like weights to the different types of push-ups.

        >lift instead
        I'll think about it, I just wanna do Cali to lift my body in positions where it's difficuot to muster strength, and train every part of my muscles, especially the slow twitch ones

  83. 3 weeks ago
    Anonymous

    What is IST's opinion on when to add weights? I've been working out for a while now and went from a measly 5 rep per kind of exercise to an overall slow and full-range 80 reps split into 4 sets. Feels good but I still need to keep cutting to break below 24% body fat (yes I'm eating healthy, I used to be at 30%) and I don't want to have to break through 100 reps, takes up too much time because I want to focus still on slow reps. Specifically when for a callisthenics fag?

  84. 3 weeks ago
    Anonymous

    Not sure where else to put this but is the site running slow as shit for anyone else today? It takes like 30 seconds to load a thread here. Every other website works fine

    • 3 weeks ago
      Anonymous
  85. 3 weeks ago
    Anonymous

    Very dumb question, why are different brands of ground chicken different calories? The one I’ve been buying is 480 calories per pound, which is the lowest I’ve been able to find.

  86. 3 weeks ago
    Anonymous

    how do you cook yourself good tasting meals? When i do chicken with rice for 3 days (one lunch a day) the 2nd or 3rd portion is always tasting off, just either bland or dont really want to eat the chicken

    • 3 weeks ago
      Anonymous

      Change up your meals anon. Getting IST is s gateway to being a better cook. Look up for recipes, see how well they do for workouts etc. It's not just about protein but also fueling your workouts with the right stuff so don't be so hung up on just chicken. Not only does it help you get better fuel but also saves money

      • 3 weeks ago
        Anonymous

        yea i try to change it in chicken/beef/pork, i dont really care that much for protein but rather calorie surplus as im bulking
        im kinda mixing clean and some dirty bulk so when im lazy to cook i take takeout or frozen pizza

        • 3 weeks ago
          Anonymous

          lol, I think you just need to practice cooking then. You'll get the hang of it as long as you understand why it tastes the way it does

          • 3 weeks ago
            Anonymous

            yea i think main issue for my chicken and rice meals is a good sauce so shit isnt dry and bland

            • 3 weeks ago
              Anonymous

              Get an air fryer. Chicken breast comes out juicy

  87. 3 weeks ago
    Anonymous

    Help me out lads, I'm still kind of an amateur, but I'm on a road trip, so don't have access to gyms, i want to get shredded, but also grow muscles, namely my arms, and get abs, with big obliques, roman statue like. So i know i should probably fast to drop the body fat %, but what exercises should i make my main focus, and how often?

    • 3 weeks ago
      Anonymous

      Don't fucking fast anon, change what you eat. If you don't eat, you'll feel like shit working out; at worse if you don't have a good balance of carbs, fats, and protein, you could end up in a situation where your body eats your protein (ex.muscles) for energy killing your gains. Just sub what you eat with like greens or some shit, you really might have to just calorie count.

      • 3 weeks ago
        Anonymous

        Ok, so i won't change my diet, which I'm pretty sure is fairly healthy. But what about on the road exercises? Surely i can do more than just push ups, sit ups, and pull ups, and no i can't travel with weights, my car is full

        • 3 weeks ago
          Anonymous

          You're just gonna have to pull through with some ground exercises or cali shit, different kinds of push ups, sit ups, hindu squats (good for burning calories so I recc), etc. You should research what you think works best for you since you know your body best, so don't just take those examples I gave as is. All I could tell you is focus on increasing the intensity of each rep; do full range, move very slow when approaching tension, and always have perfect form. Remember to take a rest day though so the muscles actually grow, on your rest days you could just focus on your flexibility or exercises that focus on burning carbs like jump ropes.

  88. 3 weeks ago
    Anonymous

    Say you're lean bulking on a 200-300cal surplus, and you've just started stronglifts, at what weight would you expect to first plateau?

    Assuming good sleep, hydration, nutrition and form.

    78kg 5'10 male

    • 3 weeks ago
      Anonymous

      That's on bench press btw

    • 3 weeks ago
      Anonymous

      That's on bench press btw

      I plateau'd at 134kg bench at a similar bodyweight and height, but I didn't do SL 5x5

  89. 3 weeks ago
    Anonymous

    Bros, I'm plateauing hard on my push accessories and it's affecting my bench (running PPL). Should I swap some of them out and work the new accessories up until I plateau again and switch them back in?
    Kinda like:
    >Out
    Incline dumbbell press
    Cable tricep pushdown
    >In
    Dips
    Cable flyes

  90. 3 weeks ago
    Anonymous

    Something came out and I've had to interrupt my workout halfway.
    Should I resume it later or just call it a day?

  91. 3 weeks ago
    Anonymous

    is there a good bicep exercise that won't fuck up my elbow joint? i've been pussying out and only doing 4/5 ROM on bicep curls but i've been doing them fully the past week and my elbows hurt a bit

  92. 3 weeks ago
    Anonymous

    >sleep late and wake up late
    >get headaches all day
    >sleep early and wake up early
    >feel great all day
    is this normal? I'm only 21

  93. 3 weeks ago
    Anonymous

    how do i get a fit gf like this

  94. 3 weeks ago
    Anonymous

    >ran Thursday
    >lifted and ran Friday
    >boxed Saturday
    220lb fatty here
    >abs and chest work outs and ran Sunday
    >ran this morning
    My joints are sore as shit bros. I was going to Box again tonight but might do a bath and a walk instead. I feel like i got beaten up. What do I do to recover bros? Is running + boxing going to destroy my joints by 30?

    • 3 weeks ago
      Anonymous

      stop running, you're going to destroy your joints
      lose at least 50 pounds before doing impact cardio again

  95. 3 weeks ago
    Anonymous

    Currently doing nsuns for 6 months, should i switch to something like 531?

  96. 3 weeks ago
    Anonymous

    i recently got measured at 5'9, 65kg and 15% BF. if i just workout and eat at maintenance calories, will i still tone up and grow a bit?

    • 3 weeks ago
      Anonymous

      bulk up to around 72kg anon

  97. 3 weeks ago
    Anonymous

    I pour boiling water on my creatine to make it dissolve. Good or bad?

  98. 3 weeks ago
    Anonymous

    how to lower libido without lowering testosterone?

    • 3 weeks ago
      Anonymous

      please help

  99. 3 weeks ago
    Anonymous

    nitric supplement

    Yes or no?
    Good or not

  100. 3 weeks ago
    Anonymous

    How should I do a hypertrophy cycle on a 4 day split?
    Been lifting for strength with 5/3/1 for 3 months, but my gains are slowing down and without a belt I can feel myself toeing the line of injury by trying to increase intensity.

    Should I just continue with my routine but switch out intensity for volume on compounds with lower weight (60-75% 1RM)/higher reps (3-4 X 8-12)?

    I don't know wtf I'm doing because I've never trained for hypertrophy before.

    • 3 weeks ago
      Anonymous

      Go back to strength training ask again in another 4 months

      • 3 weeks ago
        Anonymous

        I'm currently at 1/2/3/3.5 for doubles, I'm just not ready to try snapping my shit up(again) on heavier weights raw. What's a wrong with trying to gain mo' muscle, man?

  101. 3 weeks ago
    Anonymous

    >Implying IST boys are also cooks

  102. 3 weeks ago
    Anonymous

    I do legs twice a week: leg press x4, quad curl x 4, ham curl x r, calf x 4. I don't deadlift or do any variation of squat. I don't care about any of those types of movements. Is this enough for legs? So far it's working well enough. I don't care about strength either, only hypertrophy.

  103. 3 weeks ago
    Anonymous

    Won't have gym access for the next couple of months what routines can i do at home with essentially no weights? all i have are 5kg dumbells

  104. 3 weeks ago
    Anonymous

    do you guys train deadlift with a deadlift bar or only use for maxing? should i ask my gym to buy one? 185kg DL with a regular power bar atm

    • 3 weeks ago
      Anonymous

      Deadlift bars are only either for fun or competing in a PL fed that uses one. Other than that you won't get much out of it. You're also likely too weak to notice a difference.

  105. 3 weeks ago
    Anonymous

    How do I those zinc and fish oil?
    Male 24yo, about 90kg, not currently lifting

  106. 3 weeks ago
    Anonymous

    Recovering fat cunt here - 5'8 240lbs down from 275lbs. I've been swimming a lot recently, breaststroke and I find after about 1000m my armpits begin to sting.
    Is this just chafing from being a fat cunt? Or something I should worry about?

  107. 3 weeks ago
    Anonymous

    I fucked up my back (right shoulder/neck area) today; I think from barbell squats but I'm not sure since it didn't hit till an hour post-gym. I've tried slow stretching, hot shower, ibuprofen, and resting but it's still persistent. Any other tips?

    • 3 weeks ago
      Anonymous

      More time. Try an ice pack? Get the one that looks like a ball sack that you fill with ice cubes. Best one

      • 3 weeks ago
        Anonymous

        trying a shitty ice pack now, ty anon

  108. 3 weeks ago
    Anonymous

    how do i train my stomach without doing sit-ups at home? sit-ups kill my tail bone even with cushion

  109. 3 weeks ago
    Anonymous

    what is a good app for picking/planning workouts? I am too retarded to do anything other than get in the gym every day after work (hiking/rest on weekends) and do a handful of barbell/dumbbell lifts and cardio

    • 3 weeks ago
      Anonymous

      Sheiko Gold and Jugg AI are PL specific programming apps that generate sessions for you and allow you to make progress over time through the way the programming is.

  110. 3 weeks ago
    Anonymous

    Aside from adding 240 calories to my diet, is there any downside to drinking a liter of coconut water a day?

  111. 3 weeks ago
    Anonymous

    What’s the consensus on drinking before/during/after eating.

    I’ve been told not to at all recently until an hour or two after.

    Personally I drink a glass of water right after I’ve finished a meal.

    Thoughts?

    • 3 weeks ago
      Anonymous

      Drinking water? Drink water whenever, man, that shit doesn't matter unless you're trying to cut water weight so you can look extra shredded, but you should only do that for short periods. Not just as your resting state.

      • 3 weeks ago
        Anonymous

        Not specifically water, but drinking during your meals in general.

        I heard drinking while eating causes you to flush your food down to allow more consumption and a feeling of being less full. Also, it fucks with your gut?

        How does this affect my gainz?

  112. 3 weeks ago
    Anonymous

    Is boxing or kickboxing compatible with being muscular? I want to start boxing but at the same time I want to have a decent amount of muscle mass and not be a skinny muscular like the average boxer.

  113. 3 weeks ago
    Anonymous

    i have weak lats, and only recently found how to activate them. made ok progress so far, but why is my lat muscle so tight?
    what i mean is, it's so hard to flex it. i need to concentrate hard and look for that mind - muscle connection before i can even flex it; and then when i pull it, it feels rather tight. unlike, eg, bicep that i can just flex instantly and it responds softly and easily.

  114. 3 weeks ago
    Anonymous

    I haven't been able to breathe and sleep at night in almost a year and I have made almost no progress because of that, even as a beginner. Any medical/surgical help from different docs didn't help. Even tho I always really appreciated it, advice from anons on here hasn't helped much either. I don't really have any other hobbies and goals in life rn aside from getting bigger and stronger. Can I jump off a cliff already

  115. 3 weeks ago
    Anonymous

    What's the point of hydrolyzed protein powder

  116. 3 weeks ago
    Anonymous

    I've been lifting for a few months but can't go to my gym due to travel. I won't be home for a month but don't want to take a break from lifting. Does it matter if I just do calisthenics for a month since I'm still in the noob phase or should I get a membership for a month where I'm at?

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