Lifting Edition

is there anything wrong with doing a stretch/foam roll routine in two parts? as in 12-24 hours apart?

Why I feel exhausted exactly three hours after I nut?

>>76274127

>>76275577
nice double dubs
if the routine focuses on one part of the body then splitting it is stupid but if it works multiple parts then nothing wrong with splitting it
>>76275661
pretty sure it's the release of prolactin making you sleepy
happens to men after nutting for some evolutionary reason

>>76275232
first learn proper form
if you do and sqauts still don't work then that means that most likely that your biomechanics are not built for squatting and you should do other exercises
>>76275256
>does it mean to simply just try to sit down
not quite
it means to both bend the knees and push the hips back at the same time while descending
also use this: https://stronglifts.com/squat/

6'2 95kg 30y/o i used to lift weights 7 years ago, shit happened and right now i'm able to lift again and exercise properly, any recommendations? i'm guessing i should start from 0 with a beginner routine and then start moving up but i don't want to do stronglifts 5x5 again and i'm obviously not as strong as i was

>>76275765
your goals?

>>76275786
lose weight, already counting my calories, i want to have strength but not develop the strongman physique which arguably, according to friends, is what i looked like back then

Didn't feel like making a thread for this, but rate my routine:

Monday: Bench press, chest accessories, push press, shoulder accessories, triceps accessories.
Tuesday: Squat, lunges, RDL, back accessories, biceps accessories.
Wednesday: Triceps accessories, biceps accessories.
Thursday: Military press, shoulder accessories, decline bench, incline bench, incline dumbbell press, triceps accessories.
Friday: Deadlift, back accessories, leg accessories, biceps accessories.
Saturday + Sunday: Lazy bum day.

Odd weeks: Heavy weight / low reps on leg & back, moderate weight / moderate reps on chest & shoulders.
Even weeks: Moderate weight / moderate reps on leg & back, heavy weight / low reps on chest & shoulders.

Wednesday is mainly just an extra day to recover between Mon/Tue and Thur/Fri. I don't really need it, but I've found that I end up skipping arm day if I have it at the end of the week instead.

>>76275794
>>76275786
>>76275765
also should mention that i've been looking at this not sure if it's good enough, can only go 3 days a week

>>76275794
if you have access to the gym then read these
https://bodyrecomposition.com/training/training-after-a-layoff
https://bodyrecomposition.com/training/beginning-weight-training


>>76275800
I think I recognize the look of the website and that place has shitty workout plans

>>76275807
thanks
>Specifically you should start with a low volume and intensity of training. This might mean 1 or a maximum of 2 fairly light sets of perhaps 8-10 exercises. Use a full body routine and just go shake out the cobwebs. Don’t do a split routine, don’t do a bunch of exercises for each muscle, don’t do a ton of sets. You must put aside what you “used to do”. Trying to match those performance right out of the gate will get you into trouble.
and if that site sucks then where can i find, for example, a full body routine

As a noobie that has only been going for a little over a month, what are ways to ease mental burden? like how I get more tired when I'm counting in my head.
I try to keep track of my reps by counting to 10-20 in my head, but it seems like once I hit 17-18 the weight becomes way heavier and I can barely do the last two.
It seems like an obvious mental block.
Earlier today I was at the gym and I was doing a bunch of Lat Pulldowns and I felt great, didn't count at all just kept going until I couldn't.
I have no idea how many I did but it was a lot, I wonder if counting would've made it harder? Other people experience this right?

>>76275795
personally I'm against arm days unless you're doing a specialization cycle
the three(3!) bench exercises in a row on thursday are stupid, why three??
otherwise if it works for you then it works for you and that's good

and I'd move the leg accessories from friday to tuesday and the back+bicep stuff from tuesday to friday just to have a seperate leg day and a seperate back day; especially to give the shoulders some rest in between the training days

>>76275812
here's a fullbody machine workout
https://bodyrecomposition.com/muscle-gain/beginning-weight-training-4
could do the same with dumbells while switching a few exercises for db accessible ones or just pick and choose the ones you want/like doing

>>76275824
this seems good but with a few changes
no rdl
moving deadlift as the last exercise
biceps and triceps separately with dumbells
what do you think?

>>76275820
totally understandable
well don't do 20 reps sets
I can only think of four scenarios where rep counts that high are advisable or alright to do and that's:
calf work
shrugs with comparatively lower weights
lat raises when you gotta push some more reps instead of going up in weight since a weight jump is too heavy
band work

I recommend doing sets till 12 or 15 reps and then upping the weight once all of them reach that amount

>Earlier today I was at the gym and I was doing a bunch of Lat Pulldowns and I felt great, didn't count at all just kept going until I couldn't.
sounds like you might enjoy failure training more than volume training (2 sets to failure instead of 4 close to failure) but to do failure:
1. well your form needs to be good always
2. you are a beginner and it's honestly ill advised to do that (when intermediate it's fine though)

>I wonder if counting would've made it harder? Other people experience this right?
yeah, going that high in reps is a real mental battle, it's also hard to know whether you wann give up due to lack of stamina or due to the muscle being trained well

>>76275833
>moving deadlift as the last exercise
what about back extension because they both work similar stuff and you gotta be careful there
>what do you think?
yeah good changes
and personally I'd do lat raises(after bis and tris) instead of ohp but that's just me and if going for hypertrophy but you want more strength so the ohp is good

>>76275846
ok i'll keep deadlift where it is, as for lat raises i could just add it too, the program seems simple enough and i've got time
after 8 weeks of this, what should i do next? is there something on this website i can check out? hard to navigate

>>76275850
some upper/lower stuff:
https://bodyrecomposition.com/training/split-routine-sequencing#The_UpperLower_Split_Routine
and here's a more specific pdf of an U/L routine
https://litter.catbox.moe/4omopvth3xvywvs6.pdf

>>76275824
>arm day
I want to hit the gym at least 5 days a week or it feels like I'm wasting my membership fee. Arms are fun enough to train and I'm tired of having 13-inch noodles.
>why three
Instead of another flat bench session, I use decline with the same weight progression to cheat out a few extra reps compared to what I did earlier in the week. Then I just pretend like the inclines are more shoulder work.
>legs
I really should focus more on them, but I just can't get excited for them like I do with my other lifts. At this point, I'm just at the point of "don't let your squat fall behind your bench" and even that's starting to fail.

>>76275870
>and I'm tired of having 13-inch noodles.
beginner or 60kg?
>Then I just pretend like the inclines are more shoulder work.
well they aren't, you're just doing 3 chest presses in a row for no reason
>I really should focus more on them, but I just can't get excited for them like I do with my other lifts
treat tuesday as a leg maintenance day if you can't motivate youreself to push them right now

I feel like I'm not doing enough but I'm also the kind of person who overdoes things to the point I get hurt. Is this just a feeling I have to sit with?

>>76275854
thank you

>>76275918
your feelings don't matter
biology does

you can only do so much and the threshold for progress is surprisingly low

if you're making steady progress then you're doing well

sporadically did trap-bar rows instead of seated cable rows cus they were taken, but feel sore in my upper back. am i doing the exercise wring? normally with cable rows i feel it in my lats

>>76275971
i also did 3 sets of trap-bar rdl's before the rows. maybe that's why? first time i've ever done them.

>>76275971
maybe because of the body position a trap bar forces you into it stresses the upper back more?
also if the soreness is doms in the muscle then I see no problem
>normally with cable rows i feel it in my lats
it's most likely body position then

>>76275988
Guess i'll try to not do them again. From what i read rdl's also target upper back, so i'm prob better off with the cable rows.

>>76275988
>>76276004
"The trap bar RDL will work a lot of the same muscles that a traditional barbell and dumbbell will work. However, with this exercise’s change in hand position, some lifters may find that get a little more forearm and upper back work with trap bar RDLs.

For example, with the arms hanging by the sides, the traps and upper back muscles will have to work a little harder to keep the trap bar tracking vertically as you hinge and stand back up".

pretty interesting stuff

>>76275892
>beginner or 60kg
10 stone.
>3 chest presses in a row for no reason
I never claimed to not be retarded. Besides, I like them.

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

>>76276053
have you tried front squats?
have you considered learning how to dump the bar?
have you tried setting up two boxes to act like safties?

>>76276121
I remember trying front squats a while ago and I also remember them feeling off but I'll try them again.
>have you considered learning how to dump the bar?
I've seen how to do it and it looks so sketchy, I feel like i'd get injured doing that

How to train functional strength while in gym?
I'm confident in my lifts.
But I tried lifting the outdoor part of AC unit and got mogged by the 40 something HVAC guy with beer belly.

>>76277364
lifting weights is functional
the guy is used to lifting them and you are not
and stop posting obese whores

What should a good pull day look like? Here's my routine and I don't really know what I'm doing:
>Pull ups
>Chin ups
>incline bicep Curls
>Hammer curls each
>pulley row
>hammer str row

>>76277364
Her body looks pretty nice until you see those knees. Such a turnoff

>lose weight
>develop gout
This is the second time this has happened. It's insane. I have been eating so clean in the last ten months. Chicken, eggs, beans, fruit, cheese, peanuts. That's been 90% of my diet. Barely any red meat, no fish, no offal. I drink beer but I don't think it's that much. I even gave it up for 40 days over Lent.
I got a prescription for allopurinol and a couple days worth of colchicine, which helped clear up symptoms before my half marathon, but last night it flared up again and it was fucking agony. I slept maybe 4 hours. I could feel myself literally knee jerking in pain all night.
Ice doesn't help, ibuprofen doesn't help, nothing I do seems to affect it other than dropping 15 pounds to trigger it and colchicine to settle flareup.
Is this what being old is? Why the fuck do I keep ending up with gout?

>>76277421
>obese
You're jelly she mog you.
And I can squat 300 lbs, and the thing weighted like 200 lbs.
So I should be able to lift it.
>the guy is used to lifting them and you are not
So it's functional strength.

>>76275854
hey checked this out don't think i can do 4 days a week, is there a 3 day variation of U/L?

>>76277975
yeah just do
U/L/U with rest days one week
and
L/U/L wiht rest days the next week
and repeat

>>76278206
thank you, got everything planned until next year, see you around

>>76278210
good luck

>/fit/chads in the gym for hours at a time every day
>Can barely last 30 minutes before I'm absolutely fucked

How do you do it bros? Is it just like trying to run a marathon before you do any training?

>>76278302
>last 30 minutes
last where?

while cardio is cardio lifting requires slightly different endurance

>>76278318
Forgot to mention that. Lifting. My cardio isn't too bad because I'm a walkchad. After my first set of lifting I genuinely feel like I can't go on. Once I start a second set I sort of "grow into it". But by that 30 minute mark I'm really struggling.

>>76278339
your rest times and proximity to failure?
>My cardio isn't too bad because I'm a walkchad
unless you're walking reall quickly it's not doing much for you in that regard

>>76278302
>How do you do it bros?
By training..? Just like how people that run marathons can run for hours but other people can only last 10 min on an elliptical.
>After my first set of lifting I genuinely feel like I can't go on
Literally just 1 set and you're done? And you're saying your cardio isn't too bad?? Also 30 minutes is barely enough time for 3-4 lifts. How many sets/reps are you doing and how long are rest periods between sets?

Is leg push pull order better than push pull leg?

does anybody remember this one fitness youtuber who died after doing insane amounts of cardio at like 100% heart rate every day while eating slop and also getting nutrition advice from coach greg? he was a brit i think.

is it true that some muscles get better growth with a big stretch, and some with a tighter contraction? how to know which ones?

>>76278670
>is it true that some muscles get better growth with a big stretch, and some with a tighter contraction?
no

>>76278568
They're the exact same thing.

183cm/72kg, used to bulk with 3000 kcal, 130g+ protein/day (~1.8g/kg). Now I'm looking to shed some fat, dropped my calories to 2k and trying to fit the same amount of protein in, is this adequate?

>>76278793
more protein

>>76278815
Shit, even more? I thought anything was fine as long as it's 1.6-2.2 g/kg

>>76278868
>>76278793
Don't listen to that dumbass, you're getting more than enough at ~160lbs.

>>76278881
I mean I've been doing some googling just now and it does seem like sticking to the upper end of the 1.6-2.2 range is recommended on a cut. But then again, I always kept hearing how the 1g/lb thing is bullshit and is too high.

>>76278894
>I always kept hearing how the 1g/lb thing is bullshit and is too high.
It is unless you're on gear or doing athletics (college/professional, not playing basketball at the gym with friends). .8/lb is fine

>>76278894
>I always kept hearing how the 1g/lb thing is bullshit and is too high.
that should be your normal intake
during a cut it needs to be increased

Should I label myself as lightly active or sedentary on the tdee calc if I have a desk job, but lift heavy 3 to 4 times a week? I don’t wanna go yolo mode on ny bulk again

>>76279011
Depends on how much/what you do during nongym days. Yard work? Walking around the neighborhood? If you straight up do nothing 3-4 days out of the week then lightly active makes sense. Also TDEE calcs are estimates, at best. You're supposed to track your weight adjust your intake depending on how much/little weight you're gaining/losing

>>76279011
sedentary
always sedentary
then calculate calorie burn from exercise
an hour of lifting is about 250kcal burned

>>76279011
Don't bother with the activity level, they're wildly inaccurate and your own estimations probably are not in-line with the estimate on the site.

In-general, think about weekly calories. You can estimate about 100 calories per mile for cardio, and between 150-200 calories per hour of lifting depending on intensity. Add all your loose estimates and your weekly calorie intake together, and divide by 7. Daily calorie intake without gross over-estimates.

I have wide hips. I have wide shoulders too, so I still look quite good, but I'd like my wide hips to stand out less. I figure I'll train my obliques so that my belly becomes wider which would make my hips stand out less. However, the internet says exactly the opposite thing - that if you have wide hips you should avoid training obliques because training them will accentuate the wide hips even more?? I am confused

>>76278894
>>76278793
Well, for one thing 2000 calories is probably too high for a cut. You want a 500 cal deficit and most people don't burn 2500 sedentary. Your estimates without exercise are about 2100 cal, and it's pretty unlikely you're burning 400 cal per day unless you do extended cardio daily.

As far as the protein thing goes, there's a ton of misinformation and misunderstanding of the facts even here. You only need as much protein as your body can naturally synthesize for muscle fibers. Any more than that is excess protein and essentially no different from any other excess macro. The average person will not benefit from more than roughly 0.8g/lb of lean body mass (usually it's somewhere between 120-150g of protein). During a cut there's some evidence that more protein will prevent muscle loss, but this is usually only true for more extreme deficits and the same protein intake should be fine for most lifters. Unless you're roiding, these numbers typically don't change much from person to person.

>183cm (6'0")
>72kg (158 lbs)

Wait what the fuck why are you cutting that's pretty lean as-is.

>>76279054
>You only need as much protein as your body can naturally synthesize for muscle fibers.
wrong and retarded starting point because the body uses protein for more than just muscle synthesis

>>76279091
no shit, but specifically for building/retaining muscle people will not need more than 120-150g. If not for weight-lifting, most people do fine with 60g per day.

put 2 and 2 together my guy. Common sense.

>>76279120
>but specifically for building/retaining muscle people will not need more than 120-150g. If not for weight-lifting, most people do fine with 60g per day.
they do need more and they would not do fine with that little
why are you telling people to undereat protein
do you hate others having gains?

>>76279160
I'd love to see your sources for that claim. I've debunked this nonsense a dozen times on this board and yet it re-emerges every few years.

>150g protein
>under-eating
are you on the board of the whey-advisory? Because all you're doing is telling people to consume more whey and expensive products.

>>76279170
>I've debunked this nonsense a dozen times on this board and yet it re-emerges every few years.
no you haven't since it's not nonsense but solid advice

>are you on the board of the whey-advisory?
I'm on the eat enough protein to support gains advisory
>Because all you're doing is telling people to consume more whey and expensive products.
not once did I tell someone to eat whey or expensive products
if anything I discourage whey and reserve it to be used in very rare situations

How in the FUCK do I generate force/power/whatever at the bottom of a "strict" overhead press? I can rep out 115 just fine but completely fail to budge 120 on all but my best of days. Leg drive gets me way further, but I want to statically press my body weight. Do I need to hit tris more or something?

does the squeeze matter at the end of a rep?

>>76279269
clench your glutes/stabilize core with valsalva maneuver. If you can do 115 for reps but can't do 120 then that's a mental block and nothing more

>>76279230
So no source to indicate you need more than 150g a day if you're natty, got it. Don't listen to this retard

>if anything I discourage whey and reserve it to be used in very rare situations
even further reason to not listen to this retard.

>>76279340
>So no source to indicate you need more than 150g a day if you're natty, got it.
height is a source retarded faggot

>even further reason to not listen to this retard.

>hurr durr don't give people good advice because I'm a retarded niggerfaggot that know nothing about nutrition that doesn't understand basic concepts

kys yourself

>>76279443
yeah because every person on this forum is 6'4" right

>>76279050
If you actually, truly, have wide hips, you just have wide hips. That's what life gave you. There isn't much muscle on the sides of the torso compared to other parts of the body, so there won't be much to grow. Just bulk with a focus of muscle gain and grow into it.

>>76279298
Yes. You should try to do it for every rep.

Has anyone had good results using SR9009?

>>76280205
just do T pussy

>>76280232
I will eventually fag, I just wanted an opinion on the stuff from a homo who's been on it.

>>76280249
SARM's and SERM's were made to have low and few sides and through that their anabolic effect is also low and few

>>76280265
Yep, I understand that, I'm old, tired and sore, I want to take something that will help with metabolism and keep my gay muscles from wasting away.

>>76275153 (OP)
Over the last 4 months I've consistently progressed in bench doing 1 heavy set to true failure followed by another medium intensity set and by pec flies, two times per week.

It's "not optimal" according to some, but it's worked for me, what do you think? Numbers have gone up and I've definitely noticed visual changes to my chest

According to my projecting I should hit 2pl8 in around 4 months

>>76280317
>It's "not optimal" according to some, but it's worked for me, what do you think?
The single most important thing when it comes to routines/lifting is: "Do what you enjoy. It will keep you coming back". If you hate a routine, then there's a much higher risk of you no longer going to the gym. So if you're enjoying it and it's working (as in, the weight keeps going up) then by all means, keep doing it.

How do I grow my calves and tibialis if I can't run due to several knee injuries. I'm already doing calf raises and weighted toe raises but I know I can do more

>>76280383
Calf raises are *the* exercise and there's not much else besides doing more calf raises

>>76280317
Optimal compared to what? If this is working, fuck it. Half of the "optimal" stuff is pennies in the dollar anyway, the other half is just too annoying to be worth the trouble.

>>76280444
>Optimal compared to what?
To all routines and programs out there. I've seen results and I will keep doing it, just wanted some feedback.

>the other half is just too annoying to be worth the trouble.
Yeah, I think it's best to keep it simple. One compound + some isolations, sleep, good food, that's it

>>76280324
>The single most important thing when it comes to routines/lifting is: "Do what you enjoy. It will keep you coming back".
Agreed.

How do you get your potassium on keto?

>>76280725
By first understanding that fad diets are a giant meme and a waste of time. Eat bananas/potatoes.

How do you guys program kettlebell swings?

My biceps have gone from 14.5” circumference to 13.0” during my cut (38 lbs down so far). Is that size going to come back when I start lean bulking after this?

>>76280886
We don't. Do stuff that doesn't put unnecessary strain on your joints

>>76280900
Sounds like you've lost your fatceps, so no, not really.

>>76280725
Beef, fish, yogurt, milk
Its hard not to get enough potassium...
If you are worried buy no salt

How do I make a routine of cycling and walking together?

>>76281012
Why would you post something so embarrassing

>try to do sqauts and deadlift after a long break
>sharp pain in a knee while doing squats with just a barbell
>pain in knees while bending and setting up the deadlift
its so trucking over bros

>>76279054
I was getting above 3k daily towards the end of my bulk and I was still gaining less than a kilo a month, so I reckoned 2k would be fine for a moderately-paced cut. You're probably right though, I'll try to lean towards 1800 or thereabouts.

Really not sure about the whole protein thing, even the chink AI tells me I'll be better off at 150g than at my current 130, but I figure the only thing I stand to lose from overeating protein is money, while losing muscle due to undereating would suck way more?

>Wait what the fuck why are you cutting that's pretty lean as-is.
I was at 58kg when I started bulking, complete auschwitzmode, and that was a year and a half ago, so I've packed up a bit more fat than I'd like to have.

>3x8 + arms 3 days of the week
>1 hour of stationary bike 2 days of the week
>15k steps 2 days of the week
>2000kc daily, 120g of protein
>most sites register this routine as "somewhat active"
>still stuck at 83kg for weeks
>hard time increasing my lifts
im grilling myself, being old is a curse
had i done this when i was still in my 20s would have gotten different results for sure

I was foolish on my first days of vacations and now I have a big sunburn on my back (and calves) and look like an english tourist. I'm not too ashamed to go swimming.
What can I do to help it heal as fast as possible? I'm applying generous amounts of hyaluronic acid.
Pic thankfully from google image, but you get the idea.

I always pussy out on the last few reps on calf raises because it feels like my calves are just about to cramp up (they do that sometimes at night). Is that normal? Should I push past it anyway?

I am deploying to the desert for world war 3.
What's the absolute perfect work out and diet plan for me knowing that I'll be eating chow hall food, working 12 hours in the sun, and may die from an Iranian munition?

>>76281016
They didn’t seem that fat. You could hardly pinch any skin off them.

Is there any major difference between red, green or brown lentils?

>count calories in mfp (even got premium for code scan)
>use a kitchen scale
>cutting at 1700 calories since beginning of march
>still at 78kg at 1.76m
>doing nsuns u/l 4 day lp

i am 100% certain i'm tracking and even eating a bit less than 1700
i did a week of maintenance calories
what the hell am i supposed to do? i cant go to 1600 calories i'll have 0 energy to workout
halp

>>76282250
What was your weight in March?

>>76282365
81.3

>>76282373
That’s not a terrible rate but it does seem a bit slow. What kind of exercises are you doing?

>>76282399
compounds and arm isolations i.e.
>monday upper body: bench, ohp, curls and tricep ext. with less weight
>tuesday lower boddy: squats, dl, rows with more weight
>thursday upper body same with more weight
>friday lower body: squats, dl, rows with less weight
nsuns in general has a lot of volume around 8-9 sets varying weight and reps

i aim for at least 160g protein, most days i get to above 170 and 120-130ish carbs

>>76282411
I broke through my own plateau when I started doing cardio again. Maybe try that on Wednesday and Saturday/Sunday and see if that helps.

>Rice + canned tuna + boiled potato + steamed carrots
How bad is this?

>catch a glimpse of myself in a store mirror
>think I look great for the first time in who knows how long

what is this phenomenon, does my brain just relate the mirrors in my home with self hate at this point or what.

>>76282589
drop one of the carbs and add more protein

>>76282589
Good for short term but tuna probably isn’t good for you more than occasionally. Also there’s no fat there which may make you hungry sooner.

>>76282589
>rice AND potato
Wouldn't touch that unless I were bulkmaxxing

>>76281955
deadlifts
>Strong people are harder to kill than weak people, and more useful in general.
― Mark Rippetoe

>>76282589
where is the potato on the photo tho? thats a pea not a potato

>>76281447
>I was getting above 3k daily towards the end of my bulk and I was still gaining less than a kilo a month
Were you weighing your portions and counting every single thing you ate, big or small? I find most people who struggle gaining don't weigh their portions and overestimate their intake. Either that or do you do a lot of cardio/walk a lot?

>even the chink AI tells me
AI's are gurus, they just regurgitate anything they scrape off public sites. Any retarded opinion can become AI opinion just by osmosis.
>I figure the only thing I stand to lose from overeating protein is money, while losing muscle due to undereating would suck way more?
Once you're past beginner gains, you lose muscle on cuts no matter what. The difference is how much you lose. You should notice very little loss if you just keep your protein intake up, but eating 180g+ is just fucking ridiculously hard without more expensive lean protein sources or lots of whey. There's no advantage to overeating protein and just makes cutting harder. Take the easier path with no downsides.

I wanna make myself clear: there is nothing wrong with overeating protein, but there's no advantage either. So imo save yourself some trouble and if you manage to get your protein in your calorie limit, eat whatever else to get in your calories for the day instead of forcing yourself to eat high-protein for every meal and snack.

>>76281498
You can't speedrun healing. Sunburns are a bitch.
>t. whiteboi who burns from walking outside for 10 minutes
Use aloe vera if you hurt, stay inside, hydrate, wait until the burn peels and new layer of skin is out for a day or two. Stay out of the sun until then.

>>76281473
what exactly is your goal? Your routine is all over the place.

>>76282231
check the nutrition label

>>76282250
dump MFP, no other calorie counter charges for the barcode scanner. They got bought by a venture capital company who is just bleeding it dry.
>cutting at 1700 calories since beginning of march
For your height and weight you should be doing 1600 a day. 1700 is barely a 400 calorie deficit.
>i cant go to 1600 calories i'll have 0 energy to workout
halp
I'm 180cm and do 1650 a day and am fine. I think you're being overdramatic.
>what the hell am i supposed to do?
well, if you're 100% positive of all this stuff, you could always add cardio. Low-impact way to shave off an extra hundred or two calories off each day without lowering intake.

>>76282589
slop-approved

>>76282636
u mirin

I hate schizoketo

>>76282974
I count calories religiously, it got me from 97 kilos to 58 and then from 58 to 74, it always worked like clockwork until then, but that's when I started needing unreasonable amounts of food to keep gaining. Eating 3k did not feel good, but it also makes me hope I could get away with a 2k/day cut. Probably best not risk it though.

Also, I know whey merchants and AI are not to be trusted, but there's enough conflicting opinions to make me doubt whether 130g will be truly enough. Definitely wouldn't go any higher than 150g, I like cooking actual food and not gnawing on chicken breast all day every day, but maybe I shouldn't be eating much less either.

>>76283179
>I count calories religiously
Do you WEIGH your portions with a scale? Are you 100% certain that the food you input on your tracker is nutritionally the same as the label in front of you? My roommate swore to me he was tracking accurately and was going for cups/handfuls instead of actually weighing out portions in ounces or grams. He also had the wrong nutrition info, and his intake was off by about 250 cal each day, more than enough to cause issues.

Anons, I quit caffeine cold turkey some 2 weeks ago and since then my lifts have literally halved, and lifting feels absolutely horrendous in general
Does anyone have experience with this, any tips etc? I can't believe that my lifts were supported by caffeine to such an extent, but it seems like they were

>>76283258
Anything wrong with just using caffeine only for preworkout?

>>76283258
stop being a bitch and lift the damn weights

>>76283296
I lift in the evening and consuming any caffeine past about noon will fuck with my sleep to the point where I'll stay awake until 7AM the next day
>>76283339
It quite literally knocked my strength and stamina back for an entire year of training, that's what I'm saying here

>>76283258
how much caffeine were you ingesting? Unless you were taking like 1000mg a day I can't see how it would effect your lifts THAT much. It's more likely you're suffering from withdrawal.

How do I know if im overtraining? I feel like shit after lifting, lifts are going up and im at a 250 cal surplus but I just have this mental fog and emotional flatness, I took a week off and it fixxed but after just 1 week of lifting its back. Im just running 3x8 Squats,Rows,Bench with bicep curls and lat raises

>>76283349
Not sure, like 2L of very strong black tea but I always eyeballed the amount I brewed it with, though other people have called it "undrinkable"

How do I fix elbow pain while benching?
It's a sharp pulling pain that sets in after 4-6 reps even when I'm working with my 15rm. My elbows feel unstable especially on the bottom of the rep. I don't think they get move from under my wrist much. No shoulder pain at all either. I do pack shoulder blades back and in plus slight arch and brace with feet on the floor.
I tried different grip widths and it gets a bit better with wider grip, bit I don't think that's the issue.
Also tried warming up rotator cuff and doing 3-4 warmup sets from empty bar but nothing's working so far.

>>76283362
so somewhere between 300-400mg a day? Gonna be honest anon that really isn't even that much. I get a little bit of a headache if I don't get a coffee during the day but I have preworkout plus coffee daily and the lack of it doesn't effect my lifts outside of alertness and pump.

>>76283376
sharp pain means form mistake. It could also mean injury.
check the stronglifts writeup on benching form.

>>76283352
What you're describing sounds like poor recovery or not enough calories/protein. What's your height/weight? Are you sleeping at-least 6 hours every night?

>>76283384
5'8 176lbs, im eating 2350 cals ~150g of protein Sleeping well. I was previously cutting at 375 defecit but felt like shit also so i 've tried s 250 surplus for almost 4 weeks know to see if there was any improvement

>>76283203
Nigger I've been doing this for literal years, do you really think I'm not using a kitchen scale? CICO wouldn't have gotten me anywhere had my methodology not been correct, and I told you how far it got me. Never any issues or discrepancies until the end of the bulk.

protein shake before bed
yes or no?
I didn’t get my protein/calories today
the shake is with no sugar or sweeteners, just some berries, milk, egg yolk and unsweetened/no taste protein powder

>>76283672
>I didn’t get my protein/calories today
yes

>>76283672
>I didn’t get my protein/calories today
always yes no exceptions. "food before bed is bad" is a meme don't believe it

>>76283599
>do you really think I'm not using a kitchen scale?
You're in the QTD thread, so I have to ask. Never assume anyone in here is doing anything correctly.

If you're certain you're doing everything correctly, give it a month of consistency and see where you end up. If it's not aligning with your goals, change your intake by 100 calories for 2 weeks and check progress. Repeat until happy.

>>76283454
are you new to lifting? I don't see any flags for overtaining unless you're literally lifting every single day. Vitamin D deficiency maybe?

>>76283021
>Use aloe vera if you hurt, stay inside, hydrate, wait until the burn peels and new layer of skin is out for a day or two
Thanks to you, I just applied a generous layer. Let's see how that works.

>>76283711
it's not a meme but nutrition comes first before sleep disturbances from eating

>>76283711
Trust me it's no meme but it's ranked high in the "mom-science" tier list. Certain kinds of foods just don't digest well when you're laying down, or can give you crazy dreams or poor sleep.

I actually stopped myself at my fattest from eating a frozen pizza before bed because I would get horrific nightmares if I ate that much fat before sleeping. Still happens if I do it today. That said a protein shake should be fine.

>>76283789
>>76283754
I got weird dreams too if I eat before going to sleep - note, red meats and heavy carbs like pasta or potatoes
insanely realistic and borderline horror like yours
with this protein shake I hope I’ll only risk getting asphyxiated by my farts.
I’ll report back if/how my sleep is impacted, for posterity.
Also, I meant ehh whites, not yolks.
So 333ml low fat milk, 60g unsweetened protein powder, 150g egg whites and 100g berries

t. op, currently drinking the shake

>>76275153 (OP)
I starting cycling after winter break and I'm really exhausted after doing 15 miles, it didn't used to be like this.

Last year, if I didn't eat breakfast and cycled + gym wouldbe exhausted, but eating <400 calories and 30g of carbs was enough to avoid this.

Now I'm eating 60g of carbs before and shortly after and I'm still tried what gives? This has been happening consistently when I cycle 7 miles to the gym, lift for an hour, cycle 7 miles home.

Last year I was able to do 30 mile rides + gym in a day and be ok after a meal. Now I need multiple meals and sleep before I start to feel normal.

>>76284024
>I starting cycling after winter break and I'm really exhausted after doing 15 miles, it didn't used to be like this.
So if I'm reading this right, you took a long break, and now aren't at the same endurance/stamina levels as you were while constantly exercising. And you're confused about this..?

>>76284024
>I took a break from cardio
>why is my cardio worse

jeez I dunno man

>>76284051
>>76284037
During winter I kept cycling at the gym for 30 minutes. So i didn't thinkthe drop off would be so steep.

>>76284051
>jeez I dunno man
kek

Is it that simple? I'm salty I don't have as much energy after cycling.

>>76284077
>I don't work muscles for a long time
>they get weaker??????
yes it's literally that simple

As a 30 year-old male (5'11" manlet, 210 lb.) with ~3 months of lifting experience, I have a hard time getting a feel for my barbell OHP. Where the fuck should I actually be starting?

Before I started training in a structured way, I'd occasionally do dumbbell OHP with 20-25 lb. dumbbells while at my computer, usually 10-12 reps, and I'm comfortable using 30-35 lb. dumbbells now. I've noticed improvement in my isolation exercises, but I feel like my compounds and especially my OHP suck. I can barely press ~90 lb. for 3-4 reps. Are my expectations just unrealistic, and should I scale back to a weight that I can do 6-8 clean reps of with good form? Or am I doing something wrong that I'm not aware of?

>>76282589
Sounds miserable, and you should probably avoid eating too much canned tuna because of the mercury content. I don't really understand the purpose of rice AND potatoes.

>>76282636
grats on the self-mire

>>76284902
>Where the fuck should I actually be starting?
With the bar. OHP is notoriously difficult to progress on, and is imo one of those exercises that you do NOT go heavy on until you have a ton of experience doing them. It is way too damn easy to get lazy with form and tweak your back hard. Stick to lighter weights for 8-12 reps.

Back when I used to do them and progress slowed, I would do 3x8, then slowly work up to 8 reps, 8 reps, 10 reps. Then 8 reps, 10 reps, 10 reps. Then 3x10. Then 10/10/12, then 10/12/12, until I could get to 3x12. Then I'd up the weight by 5lbs and start over at 3x8. It is slow and annoying, but hey that's OHP for you.

>>76284902
You have to learn how to grind out an ohp. it's a bit technical.
You have to learn how to with a challenging weight, you can try doing push press to learn how to push with your arms, and how to keep a stable core and push thru it (wear a belt if you have one)

https://m.youtube.com/@dbossfirearms6384/videos
Do these guys lift or something? THEY're fat as shit but they got wide shoulders and they're arms aren't all that flabby.

I got pulldowns in my routine and i've been doing trap-bar rows. But trap bar rows are pretty wide-grip. I like v-bar (close-grip) seated cable rows a lot more. can i do those and still get a good physique or am i missing out on upper back or something

>High School reunion in almost exactly a year
>275 lbs
>strong fat looking
>3.5 plate dead, 3.5 plate bench, 3 plate squat (I dont go higher on squat because lol back problems)

If start eating crazy healthy right this second and switched from 4x5 to like %75 of max sets of 15 can I move from kinda strong trucker body to sorta aesthetic within the time frame? Few months ago I stopped drinking monsters and I've already seen some consistent fat loss so I dont think it'll be too hard to actually properly maintain close to maintenance despite being a lard ass.

Chest lifts that won't fuck my wrists?