Last Chance To Start Cutting Edition

>>76251047 (OP)
I've been having intestinal distress for about the last 30 seconds, should I go sit on the toilet or just try to forget about it?

>>76251050
it was black diarrhea. is this normal for a water fast?

Just starting out, I've heard that egg whites are a great source of protein, and that the best time to consume protein is within 15 minutes after your workout. I don't mind chugging egg whites, but on top of salmonella it doesn't seem like a good time, so I'm thinking of making meringue with those egg whites instead. Is this a good idea? Or will transforming the egg whites into food somehow ruin the proteins in it? I'm not drinking protein shakes yet since I'm just starting out, but I might do it down the line.

>>76251047 (OP)
How big of a difference is creatine?
Is it something that changes everything, or like a 1% increase in muscle?
Should you take it while losing weight?

>>76251343
Yeah that's true. But you don't have to drink raw eggs if you don't want to.
When you make meringue it puts a lot of sugar in, so not part of a healthy diet but the protein remains.
I'd cook it in some butter instead, personally.
BTW you should start drinking the shakes earlier rather than later. most guys don't get enough protein and the convenience of being able to have that right after the workout is worth it

I jacked off this afternoon and since then have felt like shit. Not exactly a headache but just feeling bad and exhausted, why?. I've been drinking lots of water all day so I'm pretty sure it's not me being dehydrated

>>76251351
There's a ton of people that swear by it, there's a ton of people that say it does nothing at all. A large cup of coffee is all the preworkout you need, honestly. I'd def recommend it at least once just to see where you sit on that topic. Don't do more than like 5g/day, iirc
>Should you take it while losing weight?
Yeah sure, not a problem

>>76251351
It allows you to push your muscles a bit harder. The effect is subtle but noticable.

can i do push ups daily while training on a schedule ?

>>76251393
I don't mind the sugar since I'll be exercising anyways lol, unless there's additional negatives to consuming sugar right after an exercise. I'll also consider the butter and starting with protein shakes earlier when I can, thank you.

>>76251453
if you sweated a lot then you could be depleted of electrolytes, that usually gives me a headache with a certain tight feeling and comes with tiredness.

>>76251593
I thought it was separate from preworkout, like it made your muscles retain more water or something

>>76252042
You are correct, it is not really pre workout, more something you take daily. It is included in a lot of preworkouts though.

>>76252042
But you should really just take it daily seperately from the pre workout

has anyone tried reeves hack squats? and did they help with you keeping your shoulders back?

>>76251047 (OP)
Recommend me a preworkout WITH caffeine and beta-alanine that's available in the EU. My last one was shit (sportlife pwo).
Pic for baiting purposes only.

What would my body look like if I only did deadlifts?

>>76251343
>and that the best time to consume protein is within 15 minutes after your workout.
nope
protein timing is irrelevant
> I don't mind chugging egg whites, but on top of salmonella it doesn't seem like a good time,
and it's not a good idea because raw egg whites have lower protein bioavailability
just fry them and you'll be good
>>76251453
because you jacked off for no reason
so you lost micronutrients and your hormones and psychology were affected
>>76251393
>BTW you should start drinking the shakes earlier rather than later
just eat food man
>>76252156
loading becomes a problem at some point but if if it works for your legs then it's a good exercise
>and did they help with you keeping your shoulders back?
as in posture?
no squat exercise is gonna help your posture because posture is affected by your whole day and muscle imbalances that need to be fixed with specific exercises
>>76252211
caffeine pills and powdered beta-alanine
>>76252309
bad, better than average assuming you wouldn't get fat but extremely imabalanced

How to vikingmaxx?

HOW MUCH PROTINE DO YOU EAT DAY?

>>76251047 (OP)
How can I improve leg curls? Every other exercise I do I've steadily increased the amount of weight, but I can't seem to get a lot of progress on leg curls. Prone, bench extension. Stuck at 45kg/100lb.

>>76252383
enough
>>76252438
push yourself harder, change order of exercise, for one of your sets (the second or third) up the weight to 50kg and cheat a bit to get the weight up do that for like 2 or 3 workouts and you'll break through the plateu

Idk what to do. I have no equipment at home and nowhere to put it, and going to the gym takes too much time (1h round trip + the training itself + shower). I'm fat and never really exercised so can I just get away with bodyweight training to start with, like just squats and pushups?

>>76252555
anything is better than nothing

>>76251047 (OP)
I decided to try Cialis as a weightlifting supplement (5mg). It’s been 2 days and today in the gym I felt lightheaded with a slight headache. No benefits so far.

Should I give it time to reach steady state levels in the bloodstream or is this drug not right for me?

>>76252703
>Cialis
>as a weightlifting supplement
????????

>>76252555
look on craigslist or a market place for slightly used equipment for cheap
I got a decent total gym for $50, better than nothing

>>76252703
>Should I give it time to reach steady state levels in the bloodstream or is this drug not right for me?
seeing as you don't know/understand how it works / is supposed to work, you should stop using it

>>76252703
>I felt lightheaded with a slight headache
Cos the blood is in your dick and not your head

>>76251047 (OP)
I'm coming back from a year+ long break. I have equipment, but I don't have enough space to use my rack at my current home, and I can't be fucked to cough up the money for a gym membership. I'm thinking that in the meantime I'll do some weird calisthenics hybrid program. For upper body the goal is aesthetics and my selection would be
>dips, pushups, incline pushups, rows, pullups, db shoulder presses, lateral raises, curls, ez bar jm presses and skullcrushers.

For lower body my goal is function and specifically lower back strength/endurance since I'm going into a career that's going to have me lifting people on a regular basis and I don't want to snap my shit up. I'm thinking the selection would look like
>squat cleans, RDLs, leg raises, decline situps, split squats/step ups

The schedule would look like UxLxUxx ideally, but I'll probably have to adjust it some considering the shifts are typically 24 hours long, I'll have a second job, and I'll be going back to school.

That's all of the context. My question is: is there anything you'd take away, add, etc?

>>76253322
so you have a bench but instead of using it you want to do pushups?

>>76253360
I have a bench and a cage, but the cage takes up way too much space and I just can't fit it anywhere right now. I don't even have room to do a standing bb press. I considered doing DB bench, but I never felt like I got much out of it when compared to dips

>>76253369
okay, what's up with the two pushup variations afetr the dips? especially with the jm press and skullcrushers at the end?

>>76253381
I typically feel like I have a little gas left in the tank after dips and I see pushup variations as extra free chest volume. The JM presses and skullcrushers are possible with my ez bar and the bench which by themselves don't take up as much space as the rack. If you're asking about the structure, I'd space it out a bit more, ie
>Upper A, Dips, incline pushups, delt raise, jm press
>Upper B, Dips, pushups, db press, skullcrusher
with back and bicep movements being added as antagonist supersets.

>>76253433
well now that you've written it out more it's a lot more reasonable
>with back and bicep movements being added as antagonist supersets.
I was about to point out the lack of a bicep exercise

>take 1 mg melatonin
>insanely fucking tired for 2 days straight
>break it into quarters
>still absolutely fucked the next day
should I just give up on melatonin? I see .3 and .5 mg options on amazon but they are all capsules, I really don't want to be measuring out like 125 mcg of melatonin

>>76253677
do you weigh 30 kilos?
sounds crazy to me since I can take 2 or 3mg with no problems, only when I take 5 I am tired for most of the next day but never for 2
if it has that strong of an effect on you then I say give it up

>>76253694
I'm a towering fat guy if anything, but when I was in shape it did the same thing. Interestingly it didn't have this effect when I was taking NAC but that shit started to give me chest pain

>>76253730
>Interestingly it didn't have this effect when I was taking NAC but that shit started to give me chest pain
NAC gave you chest pain?
damn dude, you're fucked up
can you at least drink water without side effects?

>>76253763
actually like 2 years ago i wanted to see how much water I could drink in one sitting, probably drank 60 oz or so in 5 mins and had a headache and dizziness for nearly half the day. fuck my gay life and weak bitch body

>>76253805
>probably drank 60 oz or so in 5 mins and had a headache and dizziness for nearly half the day.
what the fuck did you think was gonna happen?

>>76253810
gulp maxxed and waterpilled h20 slurpers can pound it down and not drown

>I glug chug my 128oz MUG in 10 seconds flat.

>>76253805
>intentionally trying to drown yourself

>>76253822
as opposed to unintentionally trying to drown yourself?

>>76253810
thought I'd feel nausea for a while and then wonderfully refreshed, hopefully it didn't damage my organs or anything

>>76253826
...yes? what the hell else would I be implying?

>>76253858
you might actually be too stupid to live anon, tread carefully from here on out. Darwinism calls.

>>76253858
drinking that much of anything would make you feel like shit

just found out youre supposed to have 5g of creatine every day

ive only been having 1 scoop of it post-workout (1 scoop is 3.4g), and ive been doing this for like 4 months

how fugged am i

redpill on wisdom tooth removal? dentist has been telling me for 8 years now to get my wisdom teeth taken out and I just don't want to. I don't want to get high around people that I feel may record me, I don't want a hole my gums, and part of me believes the spirituality of wisdom teeth and the nerve theory about it. Am I dumb or should I not get my wisdom teeth taken out? I do feel them moving and the x-ray does show them growing in basically horizontally but they don't really hurt.

>>76254063
creatine is hardly the thing that will make or break your routine. You'll get maybe a 3-5% boost in performance from it. You're fine.

>>76254077
>dentist has been telling me for 8 years now to get my wisdom teeth taken out and I just don't want to.
Don't be a stubborn retard when it comes to your teeth. The most regret I have seen in my family is entirely dental-related. My uncle has dentures in his mid-50's, my grandma is having teeth pulled because she stopped brushing, and all of the smokers in my senpai have worse teeth due to it.

LISTEN TO YOUR DENTIST. Preventative care is 100x cheaper than fixing the problem post-emergency.

>>76253677
Some people are highly sensitive to certain things. Personally, I end up waking up every hour if I take more than 500 mcg (.5mg). I'd recommend checking other methods of inducing sleep like magnesium glycinate and hibiscus tea (I use both and have enjoyed them to decent success).
>>76254063
Just take a little more now bro, it ain't crazy.
>>76254077
>they don't really hurt
Then they can be fine to leave in. The main concern (and cause for removal) is pain and improper growth.

>>76254084
ok but what happens when they give me the numbing drugs and i sing the kanye song about the painter? i hope they understand that he did put the chrome on the benz

>>76254092
>the painter
you can say hitler here you know, retarded zoomer

I bought a gym membership, but I'm a novice and don't have a descent routine. Is there a good fullbody routine that will work for a guy that has hemorrhoids and problems with knees?

I am breaking out everywhere and have been for months. Mostly on my chest and shoulders. The benzoyl peroxide the doctor gave me isn't really doing much. What do I do about this?

>>76254077
Listen to the dentist, sure wisdom teeth surgery is a scam but in the small chance your dentist is being honest then not getting it will fuck up the rest of your teeth. Also having your wisdom teeth grow in sideways means it's a lot easier for bacteria to get trapped
>>76254092
Sigh...

>>76254092
>but what if there are consequences to stuff I say? I'm used to be protected online

>>76254139
lay off the tren

>>76254092
You won't be talking if they put you under. You'll fall unconscious and it'll feel like 2 seconds. When they put me under I literally went from fully-alert to woozy in like 10 seconds and then quickly passed out. Woke up in what felt like a minute or two and was incredibly groggy. Slept on and off for about 2 hours after that.

>>76254063
>how fugged am i
not even a little bit
>>76254077
don't get them removed
the only time they should be removed if they are threatening with an infection or such

>>76254084
>>76254146
get the fuck out of here dental shills
>>76254155
and you redditor

I want to get some dumbbells. Can I just get a single adjustable one or does it make more sense to get a pair? I think it might be better for things like lateral raises to have symmetrical load. But I know nothing and shits expensive, so if one is good enough, I'd like to stick with that, at least for a while.

I have literally never lifted a single weight. I enjoy calisthenics (well, push ups and pull ups), but I want to add a little bit of weight training.

>>76254182
I wonder who's behind this post

>>76254185
I'd recommend a gym instead of buying equipment. Much cheaper upfront. That said, if you're insistent of getting dumbbells, adjustable will be more expensive but also more flexible for more exercises. Single-weight dumbbells are generally higher quality, but a single weight could be too heavy for some exercises and too light for others. Unless you're prepared to get several pairs, get an adjustable set.

>>76254155
Are you seriously pretending you don't have intrusive thoughts?
>>76254167
Hmmm alright. I guess the videos of people are outliers and not the norms.

>>76254204
>Are you seriously pretending you don't have intrusive thoughts?
I don't often think about hitler or anything I'd be worried about saying in front of others.

>>76254211
well i don't think about him it's just that the song is catchy, hence why i mentioned the song and not anything else about him

>>76254215
I don't really care how you try to frame it anon if you're thinking about hitler enough to talk about him in your sleep you've got other issues to sort out.

>>76252090
thank you

>>76254195
Thanks, that helps. Ive never set foot in a gym and figured I don't need all that equipment when I just want to fuck around a bit to complement my cardio and calisthenics. But maybe that's just me chickening out a bit

>>76254221
You say this but the amount of time we are taught about Hitler, how often he is used in media, comparisons, people calling each other Hitler, holocaust education, the way its framed, I wouldn't be surprised if people dreamt about him desu. As long as it isn't chronic and causing issues then whatever really, plus that Kanye song was catchy. Who knows really.

>>76254254
I have literally never thought about hitler outside of historical context or jokes. You're digging yourself deeper on your own accord.

>>76254215
my gym already knows I'm a n*zi from the shirts I wear and the skull and rune tattoos on my body.
people won't do anything about it besides take pictures of you

>>76254261
this is a big boy site zoomer you don't need to censor your posts. Good to see edgelords haven't fallen out of style.

>>76254269
that's a relief

>>76254261
are nazi bad in 2025?
I mean you have people advocating for men castration and they're actively doing it.
What's wrong with supporting a certain political view?

>>76254320
No, it's a positive thing to be part of a community that pushes you to achieve fitness and build a strong family while being anti-drug.
It's not like the movies where we're a criminal gang stomping people's heads.
Ask the average person walking around and you'll probably get a different answer, though

>>76254361
BASED

>>76254254
did you retards forget that this isn't pol?

>>76254374
yes indeed brother

>>76254393
I made the thread and I say it's fine for now but yeah let's try to shift back to purely fitness related stuff

>>76254393
>QTDDTOT
Suck it soiboi

What can I do to strengthen my upper arms?
I have been sedentary for my entire life and my upper arms have atrophied like crazy.
I can't even hold my arms above my head for more than 30 seconds without feeling a massive burning feeling and my arms start shaking.
My arms in general are pretty weak and I have very thin wrists.
somehow I still am able to be stronger than most other dudes I work with in my trade job and I can lift heavy shit, but it strains me a lot and I just feel very weak.

Say, how good are rowers we have one and I'm thinking of making use of it. They're a full body workout like swimming to where basically everything covered right? So aside from cardio would you really need other stuff for a home gym? How good even are full body work outs compared to something more specialized?

Gut health bros, how do I fix it? I think it's the reason for all the problems I have.

Bros how do I lose body fat? I know that's a stupid thing to ask, but it just never seems to go away.
At present I
>Eat a healthier diet than I used to and have done for the last year
>Walk 10-15 miles a day (can't do running or jogging, my knees won't allow it)
>Lift 4-5 times a week
>Take gear
And still it remains. The only place it doesn't really seem to be is my legs. My arms, and definitely my stomach, still have it.
I just want to look better ;_;

If it's super hot in my gym, will my lifts be worse?
I couldn't finish my bench sets and I'm wondering if it's the heat stealing my gains

>>76252314
>no squat exercise is gonna help your posture
you didnt understand the question
reeves squats are supposed to make your shoulders wider
if you do them with the bar behind your back can they pull your shoulders back in such a way that theyll stay there if you do them enough?

>>76254581
>What can I do to strengthen my upper arms?
start lifting
arms overhead is more shoulder than arm
>>76254931
>>Eat a healthier diet than I used to and have done for the last year
count calories
>>Take gear
take clen and t3

>>76254962
temperature can impact cardio so yes

>>76255009
well, they don't

at best the reeves deadlift can help if you're under 25
it can stretch the clavicles a tiny bit

and again, keeping your shoulders back is partially concious effort in day to day life and partially dealing with muscle tightnesses

>>76251047 (OP)
I thought it was lifting that was fucking my elbow, but turns out it might actuallly me excessive gaming. Fuck me

How much of a difference is dumbbells bench press for chest versus using a chest press machine? For building muscle.

>>76255173
very small
unless the chest press machine is bad in which case there'd be a big difference

>>76254781
spoiler: it isn't. But the best way is to eat food friendly to your gut health. Greek yogurt, kombucha, any kind of fermented food, and if you're really lacking in it (aka suffering from constant diarrhea) a probiotic.

>>76254931
Have you tried tracking your calories and weighing food? Fat loss is 90% diet.

>>76255173
DB are better overall because they utilize your stabilizing muscles, but chest press is a fine substitute if you can't snag a bench.

Just found out im on the verge of diabetes, HbA1C came back as 6.5.
I know nothing of blood sugar but i want to take this seriously seems as my parents both have type 2 diabetes.
How would i accurately test if what exercise i am doing is burning off the sugar i put into my body?
Example: Drink glass of coke wait 2 hours test blood sugar. Another day drink glass of coke wait 2 hours go exercise then test blood sugar?

>>76255581
if you are nearly diabetic you shouldnt be drinking any coke lol
you can buy a cheap blood sugar meter online, theyre fairly accurate
just dont eat or drink sweets (think chocolate, coke, candy etc) and you should be fine. dont add sugar or honey to anything either

>>76255601
I meant it as an extreme. I dont drink much soft drink to begin with so i would use it as a test bench.

>start cutting
>feel like sick with the flu next day
Tell me this isn't real and it's in my head.

borderline NSFW
But how low do I need my bf% to be able to see dildp bulge when riding it?

>>76255653
depends on how big the dick is. mine points straight up so we could probably see my rock hard cock bulging out of your lower abs if you rode me right now. but it wouldnt be much of a bulge since its only 6.5"

>>76255653
>>76255662

Is this a bad routine or am i just retarded? 3 times per week btw
>Workout A
Squat 5x5
Bench 5x5
Row 5x5
Curls 3x10
>Workout B
Deadlift 3x5
OHP 5x5
Chinup 5x5
Ab wheel/situps 3x10

I wanna do big movements like squat deads and chins but idk how to make it into more physique focused. I also like 3 times per week and it's program aesthetics

I’ve been doing push pull legs for a year now with good aesthetic results

Now with a goal of strength, what is the recommended next split?

>>76255837
>>76255829
>>76255911
2 sides of the same ass cheek

>>76255829
it's fine
and if you like doing it then it's good
>>76255837
>I wanna do big movements like squat deads and chins but idk how to make it into more physique focused.
well seeing as deads don't give you aesthetics you shouldn't do them
squats just do for 8 reps
and chins for 8-10
and yeah
>>76255911
whichever one you like

>>76255967
But deads are so fun bro, I love lifting heavy.

>>76255972
well then continue doing them but be aware that they will not help with your aesthetics

What sort of physique do I need if I want to have sexual intercourse with <70kg women?

>>76256011
a confident one with an attractive face

>>76256017
I'm an ugly sperg. What sort of phyzeek would compensate for that

>>76256021
a face looksmaxxed, gotter rid of sperginess one

women aren't gonna throw themselves at your dick just because you are muscular (well maybe drunk whores at raves and musci festivals)
you really need to try becoming at least a little bit neurotypical to at least hold a conversation and while doing that looksmax your face and do both of those while lifting
5 years for maxxed out natty physique and then you could roid I guess

>>76251047 (OP)
If I start shaking when I lift heavy, on a heavy DL for example, is this a bad thing? Am I pushing myself too hard and doing damage?

>>76256362
you're shaking due to exertion
it's normal

I kind of fucked up my left wrist and now I have some sharp pain on the side below where my pinky is if I try to curl or use the wrist too much. I know I should probably just rest and ice but is there anything else I can do to recover quicker?

>>76256416
tiger balm/horse cream not ice
you need nutrients to fix the injury -> blood carries nutrients -> warm the place up so that it gets more blood

drink 25g gelatin and 5g vitC daily

5g gelatin and 1g vitC is the ratio for the drink

and after that do this
https://pastebin.com/J1U9fw2Y

Alright fellas, I've gone and gotten myself my very first hemorrhoid.
can i expect it to go away by itself?

Be frank with me. Does creatine cause hair loss? Cause I've been on it for about a year and I think my hair receded a bit. Will stop taking it for the next few months just to see but I want the hard data.

>>76256750
the hard data is that it doesn't, it also has no mechanism through which it could

>>76256716
Cream will genuinely take it away in a few days. Alternative is to push it back inside and somehow it clears up on its own by doing that. Although it can still pop back out in the meantime.
I know from experience.

>>76256750
>>76256763
I'm guessing that most people start taking creatine around the time where their hair loss would have started without it anyway

Bros my right scapula (pic is flipped cuz I'm retarded) wings like crazy, clicks when I rotate, and is generally just unstable and lags behind my left. Anyone ever fix scapular winging successfully?

Also yes I am currently fat/DYEL pls no bully

>>76251047 (OP)
My forearms/grip seem to be my weak point on big lifta, giving out before other muscle groups (especially on deadlift and chin up/lats). I train 4/5 times a week, besides straps (I dont have) is the only way to alleviate this by training them extra? Will they eventually develop or am I forever a wristlet?

Fastest way to build an ass and when can I expect appreciable results?

been skinny fat my whole life, every recommendation I get is to bulk and do heavy exercising when I've never done either in my life. running the risk of just getting fatter. Is it really bad if I just cut daily cal down to 800 and just do that for a few months with light exercise? Been doing it for 2 weeks now and it seems fine other than the risk of crashing and losing some progress compared to bulking and getting stuck like that.

>>76257407
straps and direct work are all you can do on top of your other exercises

>>76257487
>Is it really bad if I just cut daily cal down to 800 and just do that for a few months with light exercise?
yes, that's a fucking terrible plan. Starving yourself literally catabolizes any little muscle you do have and it'll make you feel horrible. Getting up will be difficult, you'll have no energy to do anything. Trust me, I tried that shit with a 1200 calorie diet and I was fucking miserable and looked like shit by the end of it.

The reason you look bad as a skinnyfat is because your bodyfat percentage is high while your musculature is near zero, both sides in the wrong direction. My recommendation is to do a normal 500 calorie deficit with a high-protein intake (roughly as many grams as protein as around 75% of your weight). Since you're a total beginner, you can gain basic muscle while losing weight. It will cap out quickly, within 6 months, but it's better than bulking and getting chubby with nearly identical strength gains. At that point you can switch to a bulk and continue to improve.

>>76257442
heavy glute exercises (squats, deadlifts, hip thrusts, lunges, etc) you should see a difference within 3-4 months

>>76256750
Creatine can cause an increase in DHT which in itself is reliant on the body's reaction to DHT. If you are prone to MPB, DHT will accelerate hairloss. If you aren't, DHT is completely harmless.

>>76256416
>is there anything else I can do to recover quicker?
Maybe some NSAIDs if the inflammation is bad, but recovery is just a waiting period. Outside of extreme circumstances there's not much you can do to accelerate it.

>>76255652
How hard are you cutting? I just feel a little extra tired when I cut.

How do I fix this area of my arm? Is it just bad bicep genetics? It feels like there no muscle whatsoever there and even when I flex it feels kinda soft, should I try hammer curls or somenthing (I only do barbell and seated Isolated curl)

>>76258062
Anon you barely have any muscle there to begin with. Is that you flexing? regardless, that area doesn't really develop for anyone. The goal is grow the biceps and triceps to deemphasize that area.

>>76257975
>How hard are you cutting? I just feel a little extra tired when I cut.
I'm smol
so went from 2000 to 1500

>>76258100
Just give it 2 weeks anon don't be a lil bitch.

Anybody get /fit/ with knock knees/duck feet? I honestly don't know if it's safe for me to run regularly, or even who I can ask for advice about this.

you guys ever take a shit when you don’t really have to, then you have a shitty ass and you’re wiping all day? when i push one out and i really have to, I never have that problem

>some influencers say that you need lots of cardio during cuts to help burn fat
>some influencers say that you should be doing zero cardio since you'll lose too much muscle
>some influencers say to have a balanced approach and have at least a little cardio
>they all flip their opinions every year to pump out new videos
Is there or is there not a definitive answer to this problem? I'm legitimately asking

>>76259137
Calorie deficit, walk after you eat, lift for a hour.

>>76259238
Great I'm already doing all that. I do an hour or so walk during the day and lift in the evening with like 20 min of elliptical after lifting some days

How do you make your overnight protein oats taste good? I have chocolate protein powder.

Are there any studies on how spreading sets over a week compares to doing them all at once with regards to muscle building?

For example, assuming the same weight, reps and exercise, over the course of a week how does doing 2 sets monday through friday compare to doing 5 sets monday & thursday (in both cases 10 sets total a week)?

>>76258185
Focus on running technique. If it's really bad and depending on the root cause you might need to use shoe inserts.
>who can I ask
A physiotherapist, but you can find a lot of info online just using google.

>Day 1: Chest and back (mainly focusing on back)
>Day 2: Legs (Squat, RDL, Leg curl & extension and then some calves)
>Day 3: Arms (Biceps, triceps, shoulders and forearms) and some cardio
>Day 4: Rest
>Repeat

I was doing biceps/triceps/forearms on leg day and shoulders on back/chest in an upper/lower split but I was just too exhausted and now I have it as seperate day. Is this stupid yay or nay?

>>76259760
this has some answers for you
https://www.youtube.com/watch?v=vznlObtD2Dw

>>76260019
Thank you

Don' 'ate barbells, just don't like 'em. Simple fookin' as that mate.
Can I build just as nice of a body with dbs only given I take sets to failure just like I would do with barbells?

>>76260202
yes

>>76251047 (OP)
I'm skinny fat and trying to trigger body recomposition.

155lb, 173cm, male, 30yo, scale says 16.5% body fat but I think I'm probably more like 18.5%.

I eat about 155g of protein, 130g carbs, 75g fat, do resistance training 5x a week, get 10k steps in minimum daily, and play pickleball twice a week.

From what I read I need to up my carbs and reduce my fat, is this really going to make a significant difference? Or should I just stick to my meals and keep going. I'm about a month and a half in and worried a year will pass and my body still looks skinny fat.

>>76260202
Duh

>>76251047 (OP)
I don't like to do anything anymore. Don't like lifting, running, my job, fapping, eating. Should I just give up and get a gf? I'm straight up miserable.

During a cut/maintenance do you up the weight on your lifts? Usually I add 5-10lbs every four weeks or so. However now I'm on a 500-1000 calorie deficit while also doing more cardio so it feels like a bad idea to add weight. Should I or should I maintain the weight I use.

>>76261299
If you can up the weight, up it. Otherwise maintain for as long as possible.

My 'friends' that I have known for about a year, they've know each other longer, have created a deeper level chat with me excluded, is it time to cut ties?

>>76260570
>From what I read I need to up my carbs and reduce my fat, is this really going to make a significant difference?
No. High protein, caloric deficit, resistance training. That's all you need, don't try to make it complex

>>76261299
You *always* wanna be upping the weight if you can, especially if you're hitting 12-14+ reps on isolation lifts

>>76261573
What's the body fat % goal when doing this.

>>76260570
>I'm skinny fat and trying to trigger body recomposition.
lift, eat 1g of protein per pound of LEAN body mass and be in a small deficit
> I'm about a month and a half in and worried a year will pass and my body still looks skinny fat.
oh no in a month and a half you can't see progress under your fat when it takes at least 6 months to do so, what will you do
>>76261299
if you're upping the weights during a cut then that means that you were doing it too slowly in your maintenance/bulk
while cutting you need to maintain weight and not allow it to go down for as long as possible and beginners can add weight
>>76261469
it seems clear that they would since you're new to the group
instead of bitching about it analyze your relationships and see how you feel about them
>>76261612
low enough, now go lift
(no lower than 12% and no higher than 15%)

Am I gaining weight too fast?
4000 cals/day
My bodyfat has remained the same at 22% via the navy method.

>>76261702
If you're gaining more than 1lb/week you're going too fast, unless you're on a shitload of steroids

>>76261725
Not him, but I've gained 16lbs in the last three weeks and am taking steroids. I wouldn't say I was taking a shitload though. This is my first time taking them and it's only like the third week. This is normal right. R-right?

>>76261846
I don't have knowledge/experience with steroid use, but more than 5lbs/week seems incredibly excessive. That kinda question is probably better for its particular thread

>>76261851
Fuck. I'm going to monitor it in that case because I don't want to shit the board up with my retarded threads.
The weight gain has seemed to have lessened over the weeks though. It was more like
>Week 1: 8lbs
>Week 2: 5lbs
>Week 3: 3lbs
I expect it to stabilize soon and stay there until I come off the cycle and then it will decrease somewhat.
Thanks anyway.

>>76261639
>oh no in a month and a half you can't see progress under your fat when it takes at least 6 months to do so, what will you do

I knew some smart ass was gonna say I'm saying this because I'm only a month in. My concern was reading that my carbs were too low and I would end up not gaining any muscle at all and a year goes by with no noticeable improvement. I've seen a lot of conversation on skinny fat doing body recomp vs bulk -> cut and the bulk -> cut crowd seems to really push that body recomp is BS.

>>76261908
>and a year goes by with no noticeable improvement
nta but if you're lifting for an entire year and not once did you increase the weight or notice anything wrong (because you weren't increasing the weight), then that's on you. If you're not on gear prepping for shows, then being off by a few grams on carbs isn't gonna do shit for your gains. Lift right, hit your caloric goals, get enough protein, always increase the weight. Those are the only things you gotta worry about as a beginner

>>76261725
I had heard that, it seems to average about 1.5lbs per week, I'm just not seeing an increase in body fat.
I'm only going up to 200 before cutting back down to 180.
New lifter so I was wondering whether the same 1lb/week applies to newbie gains.

>>76261972
>I'm just not seeing an increase in body fat.
No one on the planet is going to see an increase in body fat in such a short period, but I guarantee you you're gaining much more fat than you should be. Gonna make the cut last that much longer
>New lifter so I was wondering whether the same 1lb/week applies to newbie gains
It applies to everyone. After several years, when you start to slow down with natty gains you honestly should cap weight increases to like .5-.8lb/week

damn, these threads don't get much traffic anymore. what happened?

>>76262577
everyone who gave a shit left. Now the board is just incel bait, lookism, and coomer threads.

Are pancakes good for you? Let's assume it's just flour and milk, no added sugar. How does it compare to other staple carbs?

Good youtube channel and/or hybrid approach to mma and martial arts? I'm looking for something which combines the practicality and utility of mma with philosophy and non-combat routines of "traditional" martial arts.
>pic kinda related

>>76261846
>>76261860
just ask /fraud/
but roids make you gain a lot of muscle weight and still some fat and then lots of water weight
>>76261908
muscle is not built out of carbohydrates but out of protein
>cut crowd seems to really push that body recomp is BS.
well they're wrong
while recomping is only possible for beginners it is possible
>>76262615
it's just carbs but with a bit more protein form the milk
eat them if you like them and they fit your macros

>>76262577
unironically i think it was the April fools joke, ever since then these threads have felt noticeably lower

>>76258062
that area is where your bicep ends, its always going to taper down near your elbow, that's normal, but you can minimize that issue by just getting bigger

>>76251047 (OP)
I workout 4 times a week with dumbbells but don't really incorporate any sort of ab work. Any recommendations for some ab workouts?

>>76263075
my recommendation is to not do it.

>>76263075
lying/hanging leg raises

meme or legit? I want stronger bigger neck but I'm really cba with all this lay down like this lay down like that I want simple shit like this dude is doing

Are these things any good?
They look fun.

>>76263161
that's a great way to fuck up your teeth
just lay down on a bench and do curls and extensions
start out with 3x20 on each and then build up reps by 5 each time
and then add weight or just pushing down with your hands
there's harnesses for better training too
>>76263196
any good at what?
they let you train your balance (old people lose it and they fall over) but besides that it's just fun

>>76263208
>any good at what?
sorry, lel
Are they also good at strengthening core and leg muscles (as every manufacturer claims)?
>train your balance
>besides that it's just fun
I think that might be good enough for me for less than 80 Eurobux.

>>76263216
>Are they also good at strengthening core and leg muscles (as every manufacturer claims)?
what do you mean by strengthen?
because there is no loading other than what the body experiences every day and there's no overloading so no hypertrophy or strength increase can occur
now in terms of endurance there's potetntial depending on your lifestyle

>>76263208
>fuck up your teeth
fuck up how? you're meant to hold the towel with molars, you're not fucking them up by simply holding onto a towel with some weight on it

>>76263227
you're free to do it if you think so
but it's worth pointing out that people who have big and or strong necks don't hold the weights with a towel in their mouths

>>76263253
tyson disagrees

>>76263161
Buy a head harness

>>76262894
shit I missed it, what happened?

I've been lifting for about 3 weeks now and I want to start incorporating more vegetables into my diet
As of now I only eat them like 3 or 4 days out of the week when I add tomatoes, garlic, onions, whatever into my meals for flavor
I only eat breakfast and dinner (not a 2mad meme thing that's just how I've eaten since I was a kid) so I had the idea of having a lunch composed of a good amount of spinach and a cup of milk every day. Last night I did this with a fistful of raw spinach
My question is how much spinach should I be eating this way and should it be cooked or raw? My dad has had a kidney stones before if that's important

There's like this 6 foot tall woman at the gym who goes for the picrel aesthetic, she's middle aged for sure and all she does is ass workouts which makes me respect her less desu cause it tells me she's extremely superficial and vanity driven which is not shit I could ever keep up with. She also kinda gives off extreme Jezebel energy , like she's been divorced and solely from burning her own own house down sorta thing.

So I just ignore her, very hard, like zero eye contact. The problem is, she's very hot and always hovers around me and follows me at least one station per day. I swear I heard her say "fag" as I walked by once but I didn't flinch and kept walking so she looked like the idiot, I'm going to chalk it upto her being irritated that she gets zero attention so she has to be petty.

The problem is though, im like 5 8 and she's basically a giant, it was NEVER going to work , why the fuck is she pissed? And she doesn't do this to anyone else. Do you think its worth talking or smiling at her or something?

Or is this purely attention seeking behavior from a gym narcissist?

>>76260733
sounds like you need a goal to work towards, and getting a gf can be a powerful one.
with the right goal, you'll be too engrossed in it to have these negative thoughts

This is friendly advice for everyone to go for one rep maxes once in a while.
Didn't think I was going to be able to OHP 135 this year but I just went for it and did it for 5.
Now my muscles are used to the load and it's like taking a shortcut

As a beginner and since I'm skinny, how long does it take until I see my chest muscles pop out like a chest plate?

>>76264878
You won't notice the progress because you'll be looking in the mirror like every day. But if you take a before picture and compare it to you after a year of hard work, you'll see the difference. But a big chest? Well over a year

How do I kill refractory period so I become a sex machine?

Started drinking protein shake for the first in my life and it makes me fart like crazy for about 4 hours
Someone told me it only happens the first week(s) because I'm not used to it
Is that true? Has that happened to any of you?

>>76265306
Depends on what you mix it with and which powder. I switched to this stuff and the farts are all but gone. I'll normally do the chocolate/2% ones for bulks, and the fat free one for cuts

ive been using 20 lb dumbbells for over a year and think i peaked so i want to go heavier
would 40 lbs give me noticeable results? assuming i can even lift them

>>76265492
This has to be bait and I'm refusing to believe otherwise.

>>76265306
What brand protein shake or powder did you buy?

>>76251047 (OP)
I'm so empty, a former shell of myself.
I've become complacent with my laziness, wallowing in misery and this decrepit apartment filled with comfort that is in actuality my greatest enemy.

Consuming media aimlessly, just to escape the dread of being alive or just feeling nothing at all.

I've been neglected, abandoned, malnourished, beaten and broken.
And yet I thrived in those conditions filled with self hatred, exercising just to harm myself.

I am just so tired.

but oh well, gotta get up on your ass and get to work.

Oh and since this is supposed to be a question -do you losers have a purpose? a goal in life?

>>76265586
>do you losers have a purpose? a goal in life?
To not die until my dad is no longer here. Can't make him sad, brother already died to cancer, he can't lose me too

>>76265595
Then make him proud of being your father.
Work hard anon, don't be a bitch like me.

>>76251047 (OP)
I've been overweight most of my life, but was "only" skinnyfat. Never went above 200#, worked outside so I was able to hide it or at least pass.
>18 months ago cut way back on sweets
>12 months ago started lifting
>6 months ago started tracking calories
I've been losing weight slowly but steadily. My plan was to stop cutting when I could see abs just because I want to know bf%, but family has started giving me looks and I get the feeling they think I'm undereating, being unhealthy, or obsessive.
>I can still lift heavier week to week/month to month
How am I getting stronger in a deficit? Am I really making gains by burning fat? Is my family retarded?

Are peptides just what delusional fats use instead of ozempic? Or should it be treated as a supplement? I never used BCP or any other peptides but people always mention “recovery.” I’ve heard all the slop about cold plunges, cupping with or without needles and it’s all to promote circulation and improve recovery but why not just use peptides if they’re the cure al?

>>76265966
>How am I getting stronger in a deficit? Am I really making gains by burning fat?
noob gains/body recomp. Very common.
>Is my family retarded?
Yes. Keep up the good work, don't listen to your family. Jealously runs rampant in fat families when one makes massive progress, you see it allllll the time

Is doing SS at hypertrophy ranges retarded? I'm a newfag too retarded to come up with a plan that replaces it well and didn't really like what physiotherapy gave me. I think I will still lift but if I can find nothing sensible I might just go with some light vibelifting on machines for the sake of it and leave it at that.

I'm over 30, not fat/obese
Just borderline overweight and out of shape skinnyfat perhaps.
What workout should I do to be more healthy in general?
By no means I'm looking to get shredded or look good.
I just want to age well.
I was thinking of doing SL 5x5
>squat/squat
>OHP/Bench press
>DL/Rows
>Abs/shoulder+biceps
+30 minutes of jogging
Would this do?
I will progress in weight s until I reach a somewhat safe~ish number and keep lifting those.
What do you think?

>>76266549
Do you have squat shoes?
If you truly want to train for health you won't do SS. you won't do flat bench, but incline (30-45°) or machines instead, you'll do front/goblet squats on your lighter days/recovery days. you won't do deadlifts or squats or you'll do them in a trap-bar or hack squat if one is available. You won't train arms untill you feel your other lifts are stalling because of it>

>30 mins of jogging
you would do 30 mins of walking or biking. you would keep your heart rate at around 134 or below during cardio.

>>76266591
>If you truly want to train for health you won't do SS. you won't do flat bench, but incline (30-45°) or machines instead, you'll do front/goblet squats on your lighter days/recovery days. you won't do deadlifts or squats or you'll do them in a trap-bar or hack squat if one is available. You won't train arms untill you feel your other lifts are stalling because of it>
This is what fatties believe
SS and SL are perfectly safe if you start from zero.

Is drinking calories really that bad? I like to enjoy 2 cokes and a monster per day. Is it going to make me gain weight?

>>76251047 (OP)
Yo I'm 34 and still suffer from childhood trauma and abuse. I cry when people raise their tone and I suffer from hesitation to actually do anything. Basically I'm a pussy and was raised to be a little bitch instead of a man. How tf do I fix this

>back to squatting after a long while
>suddenly fell on my ass while walking later that night
I definitely went too hard so should I deload the next time I squat?

>>76266591
god what retarded advice. Just do stuff that poor muscle stimulation take women hormones and become a tranny.

Why is it so hard to exercise after having the flu. I feel like fucking shit now

>>76266937
Your body worked hard fighting it so you'll feel like ass afterwards

Is switching to hypertrophy program after strength training for 5 months a good idea if I want to eventually have a lean look? I finally achieved my noob ambition of benching my body weight x5 and after working out for a while I no longer have random cramps or back pain but I would like to have a lean body too

what are the implications of eating 50g worth of protein cottage cheese daily?

I am getting acne on my ass. Body wash and facial soap isn't helping. Is there ass soap or lotion that might help?

>>76266605
they're empty calories with an absolute shitload of sugar that your body does not need or want.

I’ve started taking L-arginine and it’s made my recovery between sessions so much faster. I can do workouts on consecutive days without a rest day. Even after a 2 hour workout I feel like I could do more even though I went to failure (or 1-2 RIR) in all my sets.

Is this just a placebo? I can’t find studies that support that it helps athletic performance. I’ve only found a few that discredit the claim.

Is taking it for longer than 60 days bad? How long should I wait before taking it again?

>>76266878
what helped me was a combination of getting strong, taking martial arts classes (boxing), getting into some smaller confrontations for practice, (letting them happen, not starting them), and hanging out with a group of other young men who like fitness and talking some shit to each other.
even if trauma heals there is still a deep impression on our habits that needs to be addressed with action.
We break that conditioning through practice, and it only gets easier the further you go.
It could start as simple as refusing to let someone cut in front of you in line, or waiting at a store past closing for someone to approach you and kick you out.

harnessing emotion for motivation can help for some. you felt something strongly enough to make this post so perhaps you could direct that into your workouts and other training.
good luck my friend

Tell me straight bros, have i fucked up?
Top is from april 185cm 66kg, bottom is today 74kg. Trying to get to 80-85kg but its looking like im just gaining fat somehow. Lifts are up but i just look worse and eating is getting hard, 3500 calories and im starting to stall.

>>76265595
I'm in a similar boat. I'm utterly miserable and think how much easier it would be if I didn't exist but I have to be here for my father. His father (my grandfather that I was too young to remember died of cancer a long time ago. My mom died of cancer 9 years ago. My sister died in a car crash almost 2 years. I was diagnosed with a rare form of cancer called Extraskeletal Myxoid Chondrosarcoma about a month ago but all things considered my prognosis is good. I'm meeting with my surgeon in a few days and will very likely need to have my middle toe amputated. My father and I have been through so much but at least we have each other. Hes been through so much that I couldn't imagine how much worse he would feel if I wasn't around. Please be good to your friends and family because you don't know how much time you or the people you know have left in this world.

>>76266549
I was in same spot as you a year ago, did SL 5x5 for 6 months just to be in the gym.
In that time I felt out each movement and subbed in machines for compounds I plateaued on.
now I do PPL, 3 days/wk and alternate compounds and machines each week.

>30 mins of jogging
Doing any cardio is better than none. Walking, jogging, bike, elliptical, whatever. Pick the one you can fit in consistently, AND doesn't hurt your joints.

I love stationary bike, but if I hit it too hard too often my knees feel it and I swap to elliptical.

>>76267340
get cotton undies and linen sheets.
shower as soon as you can after getting sweaty

I'm around 20% body fat, most of my fat is stored in my belly... How much of a caloric deficit do I need and for how long to get rid of it? If I eat enough protein can I do this without losing strength?

I really really don't want to regress on my lifts

For a fatty eating at a deficit which supplements would you say are mandatory? And which are not necessarily mandatory but nice to have, if any?

>>76267997
>How much of a caloric deficit do I need and for how long to get rid of it?
500 at least to make any meaningful progress. Never go higher than a 1000 deficit or you'll feel like fucking garbage 24/7. And it'll take like 3 months, ish, to get to 12%, which you don't need to do. A good 2 month cut and you're set
>I really really don't want to regress on my lifts
Everyone does, nature of the beast.

Why does there have to be a downcycle with steroids? I feel great!

>>76268053
Nothing is mandatory with a balanced diet. Nice to have? Vitamin C if you're not getting enough fruits, Vitamin D if you're not getting enough sunlight. Protein if you're not getting enough protein. Maybe potassium/magnesium?

Using example numbers, if my maintenance calories are 1500 and I eat 1000 calories daily to maintain a deficit and lose weight, what would happen if I did enough cardio to burn 1001 calories? I'm not currently doing this, but while doing cardio and watching the "Calories Burned" number go up, it's a question that comes up in my mind. Assume I'm also consuming enough protein to not become skeleton.

>>76268124
Damn. I think I will hit 2pl8 bench first of all to accomplish that goal then cut a bit for aesthetics

>>76268513
>what would happen if I did enough cardio to burn 1001 calories?
Man I don't think you really understand just how much cardio this really is. To answer your question: Your body would fucking hate it, you'd lose a shitload of muscle to make up for the fact that your body can only burn so much fat at a time
>but while doing cardio and watching the "Calories Burned" number go up
Those counters are wildly inaccurate, always have been. Same with the "distance traveled" numbers on treadmills/ellipticals/etc

>>76268548
>Wildly inaccurate
Oh I see, thanks anon.
>Lose a shitload of muscle
Damn. Here are the actual numbers: I've been cutting at a 200 cal deficit for about 2 months now, down to 175lbs. I am starting a 10 day "supercut" today; my TDEE is supposedly 2794 cals and during these 10 days I will be consuming 944.2 cals (175g protein) whole maintaining my lifts/not making progress. I am also walking 15k-20k steps daily during these 10 days. How good/bad of an idea is this? It's not meant to be sustainable, just to get me ready for a photo shoot.

>>76268607
>I am starting a 10 day "supercut" today; my TDEE is supposedly 2794 cals and during these 10 days I will be consuming 944.2 cals
This is extremely not recommended. Just bump your deficit to 5-700 and coast on that. Losing weight/fat takes time, there are no shortcuts. You don't bake a cake at 900F for 5 minutes. Your body will really really super hate you for this.

how old is too old to start practicing kickboxing and not look like a weirdo? (btw i never did any martial art before + i never got in fights)

>>76268630
>No shortcuts
Didn't mean for it to come across as this. I'm already satisfyingly lean from my cut, but just wanted that last push right before the event to really stand out; in your analogy, it's more like putting a lasagna in the broiler before serving to crisp the top. Help me understand what the downsides would be; what does my body hating me mean? Low energy during this time, or permanent damage? Muscle loss? I figured 10 days was low enough to not be untenable, but I admit I am not knowledgeable enough to know for sure.

Is there any benefit to just holding weights? Sometimes I'll watch TV while standing with a couple of dumbbells, but I don't perform any exercises with them.

>>76251351
most likely few % on your lifts
also it makes your muscles look fuller since they retain more water
its probably the only legal and the safest anabolic suplement

i want to go to the gym but im afraid of going outside and going inside the gym
what do i do?

>>76268707
>how old is too old to start practicing kickboxing and not look like a weirdo?
no such thing. just don't be stupid and start doing Power Ranger moves in the gym and no one will care

>>76268707
the best time to plant a tree was 20 years ago. the second best time is now

>>76268720
>what does my body hating me mean
You're gonna lose a lot of muscle. Then you'll have stuff like cramps, bad headaches and probably dizziness on top, no energy, problems sleeping/getting through the day, etc

>>76268766
I'd imagine you're putting more stress on your joints than building strength.

>>76268810
you understand that unless you're making an ass of yourself, absolutely no one in the gym will pay any attention to you. go to the gym, put in the work, leave. there's guys at my gym that bench only the bar, curling the 5s and 10s, and no one cares

>>76265306
going from eating zero to little of protein to eating a lot can make you fart like crazy should go away after a while
supposedly fiber and water can help

>>76268826
but i feel like i am making an ass of myself by just mere existing

>>76268840
That's something that you're gonna need to get over by yourself. Or get therapy. Try getting used to being in public just by walking around the neighborhood? Put in headphones and just walk.

>>76266878
It goes without saying but you should be in therapy.

I've noticed I always feel really weak and sore at the start of work and I think if I had a warm up routine I wouldn't feel so shitty at the start but I don't know what I could do as a warm up.
My job is trimming trees and hedges. ~14lb trimmer I hold at shoulder level and regularly raise above my head to cut things.

>>76268819
Hmm. Alright anon, I believe you, but my autistic ass can't justify not doing this if those are the "only" downsides. I understand that I am likely severely underestimating how bad these things will hit me, but I am, at this point, willing to try it until I get my ass kicked. I guess I'll do it and report back in case anyone is interested.

>>76268903
Dynamic stretches. #1 way to loosen/warm up. Takes minutes and helps a lot. Also get more sleep and fix your diet if need be

>>76268915
>Also get more sleep
I sleep early, I just smoke which fucks my rem sleep rip

>>76268923
Getting enough sleep is sincerely the most important thing in life. I'd much rather have a shit diet and proper sleep, than a healthy balanced diet and shit sleep. Bad/not enough sleep WILL catch up with you

>>76268926
I understand that, I used to stay up for multiple days in a row a lot as a teen and I'm pretty sure it destroyed my ability to remember things which is why nowadays I try to get at least 7 hours of sleep. Weening off the pot but it takes time for me.

>>76267897
Thanks. Will try

>>76251047 (OP)
>>76251047 (OP)
>>76251047 (OP)
When doing bicep curls how much weight should I increase per workout?

2.5lb since they’re small muscles or 5lb per workout?

>>76269286
2.5lb unless you finished your sets with ease. My gym has dumbbells that increase by 2.5 until 35lbs, then they go up by 5. So I just move to the next ones when going up

>>76269288
No fucking wonder I was struggling, thanks

What about for calf raises?

>>76269292
Depends on what your gym has. Mine has the standing machine only so I go up by the next plate. Your calves should easily get to the point where going up by 10 shouldn't be an issue

>>76269298
Thanks for the help anon, I’ll do increments of 10 from now on

Does anybody know of a site that provides instructions on workout at home? I remember someone posted it in quarantine times but I lost it. It had a somewhat old looking UI and some images as to how do exercises dividing them by muscle group that was being worked on and alternatives with ir without equipment. It was extensive as hell without having to create an account
Or if anybody has a site that provides something similar it would be appreciated, all I find are those "Top 10 exercises at home" but they all seem bs, thanks in advance

>>76269309
Exrx.net

>>76269361
Fucking nailed it, I came with low expectations because of the poor description lmao.
Thanks anon.

Does jerking off actually lower testosterone or is that just a meme?

How do I shave my balls? Scared to nick them with a razorblade. Is razorburn common?

>>76269390
It's a meme. Dumbasses that do no fap are cringe as fuck

Have any of you lads switched from whole milk to skimmed? So far I've winged it out without counting my calories, but now I counted my daily intake and today was as follows

Calories: 3,572 kcal
Protein: 207.5g
Fat: 182.8g

Which is incredible, I thought I was undereating but it's actually the opposite. I'm thinking of keeping everything the same but switching to skimmed milk which should bring me to a daily 3000 kcal and like a 100g fat reduction

>>76269495
>Have any of you lads switched from whole milk to skimmed?
Whole or 2% during bulks, skim/fat free during cuts. As god intended.
>Calories: 3,572 kcal
Are you on gear? Cuz that's a fucking gigantic load of calories

>>76269497
>Are you on gear? Cuz that's a fucking gigantic load of calories
Nope. I just drink a ton of milk. It's really easy to hit 3k when each liter of milk is around 600kcal and it goes down like water

I'm shocked to be honest. I'm pretty sure I haven't become fat because I move around a lot

>>76269504
Yeah definitely watch your weight. If you're gaining more than 1lb per week it's not muscle, it's 100% going to be fat.
>I'm pretty sure I haven't become fat because I move around a lot
You're not going to be burning 1000 calories by "moving around a lot" unless you're straight up running around a factory for 8 hours per day nonstop, no breaks.

>7 weeks into SL 5x5
What do I do after 12? Keep going? Switch to SL+? Brosplit?

>>76269512
I take around 11k steps a day which should be around 400 to 500 calories burned. Still, I take your point and will buy a scale

All my lifts have progressed and keep doing so, so I think I will start to cut after I hit lmao2pl8 bench

>>76269521
You can stay the course or switch to a new program. Find something you enjoy and do that.

>>76251047 (OP)
What's a good multivitamin that ill only need to take once a day. Is there one? Are they all scams?

I have a friend (50 yr old, reasonable condition but inexperienced with weights) who is terrified of any barbell free weights (squats / deadys / bench etc) due to his inherent faggotry.

I am trying to find him a half decent machine only beginner routine, any suggestions?

Failing that, any dumbell / kettle beginners routines - thx bros

got mild tendionsis in hand/forearm after gym due to keyboard overuse etc.
pains gone down quite a bit nearly a month in and am not sure how to proceed. just do nothing and let it heal on its own or do some exercises?
ive been doing red lights, cold-hot water therapy and some supps. maybe co2 bag could help as well? no gym since then obviously, any holding motion reactivates inflammation

i have some shoulder bursitis going on and have been rehabbing it with rows and rotator cuff exercises. im also cutting (slowly) the thing is my weight is increasing will im getting noticeably leaner in the mid section and arm veins are popping. is it possible that im gain mass in just make back from the rows im doing?

>>76254077
i got one of them removed because i listened to my dentist. i regret it, the other 3 grew perfectly normal and are useful teeth. in retrospect, i should have realized that many dentists are butchers looking to make a quick buck by removing your teeth unnecessarily.

>>76254077
Is this an American thing being that medicated to get wisdom teeth out? I had all four of mine out. Just got injections the way I would with any other tooth and didn't feel a thing.

Is doing curls and hammers in a single day a good idea? Everyone says something different with some people making their daily split hitting different muscles while some do one particular muscle a day.

>>76263763
I just put it inside a blender with some milk and fruits/nuts/honey. It doesn't really have a strong taste or anything but It's just extra vitamins and iron. I get a big bag and just put it in the freezer after washing them since they go bad very quickly if you just put them in the fridge.

>>76270502
Depends on how many sets you are doing for each and the intensity you are doing them at. Honestly, it isn't the end of the world if you do them on the same day, and if that works best for you then do it.
>>76269390
It's a meme.
>>76268810
No one gives a fuck what a beginner in the gym is doing so long as you aren't a skinny little twink loading up a 500lb squat you clearly can't do. People only watch when someone is moving some serious weight. Basically anything under 315 on most lifts and you won't even exist to people in the gym.
>>76268140
Famous last words.

>>76266295
>Is doing SS at hypertrophy ranges retarded?
yes
>>76266549
5x5 will go after your joints
SL is a strength progran not a health/longevity one
>>76266937
because you took a break from lifting and your body was fighting the illness
>>76267240
leanness is diet
>>76267332
The implication is that you eat 50g worth of protein cottage cheese daily
>>76267787
>but its looking like im just gaining fat somehow
probably because you're eating too much?
building muscle only takes about 300kcal of surplus daily

>>76268053
omega 3s
>>76268766
no benefit except for tiring yourself out
>>76268810
stop being afraid since there's nothing to be scared of
>>76269390
it does because you lose critical micronutrients when nutting
the hormonal response when orgasming with your hand is also different and worse than doing it with a woman
>>76269393
electric razor
>>76269521
>Brosplit
if you wanna stop making gains
>>76269657
whichever one you can buy easily and can afford and comes from a reputable brand
>>76269775
https://bodyrecomposition.com/muscle-gain/beginning-weight-training-4#My_Beginner_Machine_Program

>>76269836
>>76256691
that's a link to a video with good exercises
>>76270502
>Is doing curls and hammers in a single day a good idea?
yes

Sup bros can I get some bodyfat estimates?

These are all in the same week, last picture was outside for realistic lighting

>>76270963
Your chest/shoulders/arms say like 14%, your abs say like 20%. I've never seen this before. Did you just.. never work abs or something??

>>76270998
lmao i store almost all my fat in my stomach, my arms look almost the same 20lbs later

>>76270963
16-18%

>>76251047 (OP)
have you seen any black carnivores on the internet. ive only seen black fruitarians/breatharian/vegan/raw vegan, they looked better
I've seen white 'carnivores' who look healthy, some not all
I've seen white vegans they look malnourished.

>>76271456
No, but I don't have a lot of interest in these diets. I could only name one or two carnivores (white).

I knew a black guy irl who tried a bunch of diets because he had IBS, carnivore wasn't working I think he settled on pescetarian

i usually do seated db ohp, but did machine yesterday because all the benches were taken. now my delts are sore af. I’ve heard free weights are generally better, but i think the machine blasted my shoulders pretty good. doesn’t it make sense to alternate or just do one or the other?

Do you guys take rest weeks, and if so to what extent? I‘ve seen general advice go in the direction of every 1 in 8, which is about where I‘m at now. But I get so antsy without a gym release every few days (at the same time I feel burned out so it‘s kinda damned if I do, damned if I don‘t)

>>76271565
do whichever one you prefer
>>76271711
https://www.youtube.com/watch?v=p9OsyMFjgZA

>>76271711
rest days are actually when you grow and get stronger (assuming you give enough stimulus to the muscle during the training)
but if it is beneficial from a psychological point of view (and assuming you get enough sleep and food) you can go to the gym everyday just don't train everyday

How the fuck do I recover from this ASAP?
I'm getting vitamin K from kefir, eating sardines whole for their bones etc... In a cast rn but I hate it

>>76270170
>Is this an American thing being that medicated to get wisdom teeth out?
It depends on the circumstances. If the dentist thinks it will be easy, they'll usually recommend local anesthetic. If it's more involved or if the patient is likely to panic they'll recommend general.

>>76272208
>How the fuck do I recover from this ASAP?
ASAP as in, 6+ months? Physical therapy and then coming back to lifting VERY FUCKING SLOWLY or you'll break it again. Putting heavy ass loads on it? Well over a year. You *do not* rush these things, you *do not* ignore your doctor's/physical therapist's advice.

>>76272208
add calcium and d3

>>76272218
average broken humerus recovery time is six weeks

>>76272231
I fucking double dog dare you to go back to benching/OHP heavy loads immediately after a full break like that.

>>76272208
Surgery
>t. ortho bro

>>76272208
prayer

>>76272240
doctor said it wasn't that bad....

>>76272255
lol. lmao even

>>76270580
>if you wanna stop making gains
If brosplit kills gains, why do all of you faggots shill it so much?

>>76272489
>why do all of you faggots shill it so much?
We don't, lots of posters here actively make fun of people doing brosplits because it's been proven over and over to be way less effective than splitting up your lifts into an upper/lower or PPL routine

>>76272489
i've been in and out of these threads for years and only retards shill brosplits, and only other retards back them up. unless you're on gear (and even then, with gear), anything more than like 6-7 sets per day in a muscle group is junk and 1. does nothing for you or 2. is detrimental to growth. people doing 10-15+ sets per day on chest, then 10-15+ on back, then 10-15+ on arms etc are dumb as fuck and always have been

why do i hear grinding and sometime popping in my shoulder when im doing ohp?
i dont feel pain or anything

>>76272554
kek it's over

>>76272583
why?

>>76255009
First, it a reeves deadlift. Second, a extremely wide grip hack squat doesn't even make sense. Your ass is going to stop you from being able to even do the movement. Just try doing it and see how retarded it is lol. Also the reeves deadlift doesn't widen your shoulders. You can't grow your bones from exercising lol

>>76254962
Maybe if you're not used to it. I like working out in the heat over the cold

>>76256009
Why not? They build erectors and traps

>>76273184
he's baiting I'm pretty sure, deads are fine. to answer your orginal quesitons you can change certain things about how you do squats and chins to target certain muscles more eg heel elevation for squats makes it more quads and doing chin ups in more of a arch backed style will make it more lats but whether that's good for aesthetics depends on your situation and what muscles your trying to grow

>>76272255
Do you trust me? or some pajeet general practitioner?
https://pubmed.ncbi.nlm.nih.gov/32249144/

When should you start using a belt for diddlies?

BW 82.5 kg
Height 178 cm
1rm 190 kg

>>76272489
>all of you faggots shill it so much
speak for yourself faggot

>>76273184
and of course of every set of deadlifts it is the erectors and traps that fail and not some other muscles and you are sure of it on every set
traps are better worked with shrugs
and erectors assuming you're lean enough to see them can be worked with heavy rows and the back hyperextension
>>76273344
>deads are fine.
not for aesthetics they're not
>>76273554
when bracing becomes a problem

Do anaerobic exercises help reduce cellulite? I'm trying to fight back years of pure sedentary lifestyle.

>>76274127

what bodyfat is this? sorry if its a gay example lmao but its my goal for this year

>>76274636
13, maybe

>>76274390
no slop detected so you're good
>>76274636
13-15%
but hard to tell exactly since he's most likely flexing

>>76271226
Is this true? When I tried to do mine it came out as 17.5% and I'm way worse than that

>>76274814
>When I tried to do mine it came out as 17.5%
where did you try to do yours?

Will I still be able to look good and lean even if I eat junk food semi-frequently as long as I'm still eating at a deficit?

>>76275050
yes

I swear to christ, I cannot do any variation of barbell squat that feels ok
I have a home gym but my barbell rack isn't designed for squatting so it has no safeties. So I wanna do some kind of squat variation but
>zercher squat beating the hell out of my shoulders
>hack squat beating the hell out of my calves

>

>>76275146
just do back squats with a nice solid wall behind you

bros why is squat so hard
i dont get it how i should do the descent

what does
>reaching back with your hips
mean? im using https://www.hornstrength.com/squat
does it mean to simply just try to sit down