stupid questions that don't deserve their own thread
put all your stupid questions here.
pic unrelated


OP's stupid question:
To be in the 1000lb club, do I need to does dead lift + squat + bench = 1000lb for 5 reps or is it just 1RM for each?
if it's 1rm I'm basically there. otherwise i need to push a little more.

>>76285361 (OP)
Osnplanet fitness a meme?

>>76285361 (OP)
Power shrugs with a trap bar versus rack pulls; you can only choose one.

I'm a 140 pound manlet who stopped gyming but has been back now for a little over a month. I bench press 90 pounds. Is that good for someone my size 5 ft 6?

>>76287034
benching more than half your bodyweight is "ok"
it's still pretty weak, but probably better than most.
>>76286632
farmers walks with a trap bar
>>76286487
it's cheap and does the job. i'm not sure if that lunk alarm thing is still real.

>>76285361 (OP)
>1000lb for 5 reps or is it just 1RM for each?
It's 1RM

>>76287093
>benching more than half your bodyweight is "ok". it's still pretty weak, but probably better than most
Really? Damn. I thought I was doing good. 90 pounds was ok when I added 10 more pounds I couldn't do more than 3 reps

>>76287242
less than 1pl8 for a guy is weak at just about any heiight/weight

>>76285361 (OP)
Is there a difference between pulling to the chest and pulling to to back when using the lat pull down?

I need an illicit source for adderall or vyvanse that I can buy with crypto. All the steroid sources only have modafinil which I didn’t really like that much

does alcohol actually ruin gains or is it overblown
I feel like a lot of dudes party every night and work out no problem

>>76287329
It is not overblown. It 100% impacts growth and recovery, it's been studied a lot over decades. Having a few beers every few weeks isn't so bad, it's when you're drinking several beers, several days per week, every single week that it'll have a serious impact

>>76287341
I have one beer a week. How bad is that ?

>>76287387
Not at all. Enjoy your beer

I used to be 160lbs and dips were easy
I'm 190lbs now and I can't do dips anymore and my arms shake when trying to do it. How do I add dips into ULxULxx if on an Upper Day I do DB bench and DB incline (also back stuff but only listed push exercises)

Im doing a barbell beginner program. When it talks about adding 2,5kg every week does it mean 2,5kg on both sides so it become 5kg or does it mean two 1,25kg plates on each side. Yes im tarded

>>76287453
Just add them to the list of things you're already doing, perhaps 3xF or 3x5-10ish to start out. Where during the workout you wanna do them is entirely up to you. There's slight variations on form if you want to have them focus on triceps vs including chest

>>76287469
1.25kg on both sides, for a total of 2.5kg total increase

>>76287387
Every beer is a net negative, like a sugary candy. As long as you moderate your consumption and don't make it a regular part of your diet, you'll be fine.

>>76287488
Thank you for being nice and not calling me retard. Also thank for telling me
>488
Almost

>>76285361 (OP)
i have ahsma, can became a great runner? should go to doctor to get medicatin to prevent a crisis to happen?

>>76287612
asthma? I wouldn't push it. I had asthma pretty bad when I was a kid and running was torture. Made me hate it for my entire life. Still hate it to this day even though I'm no longer suffering.

>>76287612
>i have ahsma, can became a great runner?
Great? Ehh.. Talk to your doctor about getting an inhaler/prescription for albuterol if you don't have one. Talk about wanting to get into running and "exercise-induced asthma"

>>76287621
thank you anon.

I'd ask /fa/ but it's a gay retard board
Do you guys wear undershirts? I want to avoid sweat stains on my nice shirts but am also worried I might just sweat more wearing two shirts

>>76287695
>Do you guys wear undershirts?
Unless I'm at the beach, 100% always. Ruining my shirts with deodorant/sweat stains sucks ass. Plain, white undershirts are cheap as fuck and are easily replaced whenever needed

>>76287695
the answer will differ from person to person. I don't sweat much unless I'm really moving or it's very warm. I don't like undershirts because it just builds up heat.

>>76287300
rephrase and try again

>>76287329
it ruins your gains, but when you're in your teens/early 20s it seems less obvious how much it affects you

>>76287387
1 beer is fine dude

>>76287612
learn your limits and work within them

>>76287695
for gym I use cheap cotton tshirts, for work i use wife beaters under my button ups. Use cotton to avoid sweating too much, avoid poly/spandex/elastane as they dont let your skin beathe

>>76288656
>rephrase and try again
Is there a difference between using the machine as depicted in right and using the machine as depicted in left?

>>76288804
In a gym you'd only see complete beginners do btn pulldowns. It feels awkward and puts you in a weaker position. Just do regular lat pulldowns and keep your shoulders mobile otherwise with dead hangs and banded/broomstick shoulder dislocations

>>76288819
Thanks!
I'll just keep doing what I'm already doing then.

How much weight a week should I be losing with a 300 calorie deficit?

is there a good into for stretching and flexibility? I'm incredibly unflexable

>>76288969
I'd point you to the sticky but it seems like some tranny mod ruined it with an update.

Agile 8, Simple 6, or Limber 11.

>>76285361 (OP)
are bent over rows and squats enough for basic lower back strength?

>>76289085
If you add in deadlifts or RDLs then yes

>>76289221
to be clear what I'm asking is: if I just do squats and bent-over rows am I going to fuck my shit up?

I'm looking into getting a weighted vest.
40lb Adjustable
Anything I should know?
I intend on using it to add weight to my calisthenics routine.
Possibly will use it for running or jump rope.
I'm not really worried about destroying my knees cause I'm confident I'll see the warning signs and adjust as necessary.
Also to be clear I'm on the skinnier/leaner side right now and would be using the vest to gain additional muscle mass.

Do I miss out on anything if I do leg machines and mountain biking but skip squats?

>>76289428
there's the likelihood that you would end up doing goodmornings with your squats, and humping the bar on rows when the weight starts to increase as your lower back, hams, and glutes would be weak. Yes you'd likely fuck your shit up long term. Don't neglect your posterior chain

I think I had soup for breakfast, and I took about 9g of creatine in 3 g pill forms.

now my guts has been acting up all day, did I fuck up, is that the actual cause or did I just catch a cold/ flu

>>76287093
What are the strength standards by body weight?
I weight 135 and feel weak because I can't do lmao1pl8 for reps. But if I do get there, is benching my body weight for reps not bad?

Are there any apps (phone or smartwatch) where I can press a button and it will count down x seconds and then just vibrate a little and not do anything else so I know it's time for another set of reps

Anyone have a progression map (infographic, youtuber, whatever) for some harder calisthenics stuff? I want to do a muscle up and eventually be able to do L-sit into handstand.

Why do I feel like shit/scattered brain whenever I lift? Best I could find is CNS fatigue? Full body 3x a week 3x8 im at a 250 cal surplus am I pushing too far to failure on sets?

>>76285361 (OP)
What do you guys recommend for a home pull up bar my mom wont let me use the door frame one since it fucks up the frame.

>>76290457
fitnotes

>>76290419
symmetricstrength

>>76290547
>Full body 3x a week
>am I pushing too far to failure on sets?
>CNS fatigue

>>76290634
>fitnotes
looks good. anything like that for a watch?

whats a low calorie/cost source of fiber?

also how do you talk to women at the gym? some times i'll catch one either glancing or staring after i finish a set.

Only problem is, i think i waited too long to talk to one and now she has her friends crowd protecting her. i try to mind my own business and its a small gym so if i look around i'll see her friends staring at me.
very weird, how do i fix that?

>>76288938
1lb of fat is ~3500 calories. 7 days per week at 500 deficit is ~1lb/week. Do the math for whatever deficit you're at
>>76289700
They are very very very incredibly bad for you if you use it with walking/running/hiking/anything that uses your legs like that. Same with ankle weights, they will destroy your joints. For just regular stuff like pushups/dips/whatever they're not too bad though
>>76289787
Eh not really, as long as you're hitting both the front and back of legs
>>76290128
You're not supposed to use more than like 3-5g of creatine. Dunno if that was what did it or if your stomach did not like the soup+creatine

Where the FUCK are you supposed to touch your body with the bar at the bottom of a bench press? I'm having some form troubles and I think I'm touching way too low.

>>76290838
Cheapest source of fiber is veggies and grains. Then fruit. Then probably metamucil.
Don't talk to women at the gym. Don't ever try to flirt at the gym. people just want to work out and leave. If you have casual chat that's one thing, but don't force it.

>>76291108
The nipples, maybe slightly below depending on flexibility

>>76291124
Aight, I was touching around 3 inches below nipples, so I'll definitely try a wider grip with a higher touch point. Thanks, big guy.

>>76291132
That is *very* low and is what's giving you problems

>>76291141
Yeah. No wonder my triceps were always good and chest lagging. Turns out I've been doing kinda-closegrip bench 3x a week kek.

how to thinspomaxx?
I've been eating veggies and fruites with boiled potato for carbs and milk and canned tuna for protein.
I've cut all sugary drinks and just drink black coffee and tea.
What can I do more?
Is it just time thing?

>>76291470
>how to thinspomaxx?
Caloric deficit over several months, at minimum
>canned tuna for protein
Limit this due to mercury concerns.
>What can I do more?
Wait. Cardio everyday will help but this is honestly just one of those "it takes time" things

I just made a red thai coconut curry with some jasmine rice and have a lot of leftovers that i'm going to use for mealprep, but I forgot to weigh out like, the actual weight of the pan. All I know that went in was: 400ml coconut milk, 1kg chicken breast, and 1 red pepper. Is there a way I can calculate up the macros and stuff now if i've got all the food stored already?

>>76291484
>Limit this due to mercury concerns.
The mercury psyop is still going?
what do you suggest instead?
>canned spam
>chicken nuggets
>Sausages
I'm limited to things I can put directly in airfryer
>wait
I though so as well, what's sad I let myself go for a year or so and now I regret it, and getting older is making this even difficult.

>>76290547
Unless you are moving some serious weights, like squatting 4pl+ for reps, multiple times a week, its pretty much impossible to get CNS fatigue.
You are either not eating enough, not sleeping enough or your muscles are not recovering fast enough.
The majority of your sets should be at 60-75% of 1RM and last sets rarely taken to failure, so if its more than that, consider lowering the weight.
You can do your isolations like tricep pushdowns, curls etc to failure but don't go so hard on the compounds.

>>76291506
>The mercury psyop is still going?
You have to be real fuckin braindead to think it's a lie. Having it only 3-4x/week isn't bad, but every day for months on end? Yes, you will have problems.
>what do you suggest instead?
Any other high protein, low calorie sources you enjoy

>>76291515
>Any other high protein, low calorie sources you enjoy
boiled eggs for breakfast, can't do more than two and only at breakfast.

>>76287612
I had asthma as a kid and had to take a variety of different inhalers and pills to treat it. Part of the treatment was actually to run and play sports. I eventually became a very good runner and grew out of my asthma. As an adult I no longer have it and dont need medication even if I do intense cardio like running or wrestling. If you still have it as an adult then I dont really know how that would work. When I was a kid I could use albuterol and that would get me through the tough asthma attacks. I could even keep playing football or whatever.

>>76291509
>Unless you are moving some serious weights, like squatting 4pl+ for reps, multiple times a week, its pretty much impossible to get CNS fatigue.
setting the bar for any adverse effects of lifting ridiculously fucking high is the #1 reason people get injured or burnt out

>>76285361 (OP)
Hey hey.
Routine goes
>Squats with Barbell
>Cable row (with machine)
>Overhead press with barbell
All are machine after that
>Leg curl
>Lat pulldown
>Chest press
Then with dumbells
>curls
>that thing where you left them to the side

How is this? I know you're meant to do starting strength but I'm alone in a gym with shoddy equipment and I'm worried to do the barbell stuff that I don't have good form for. So I tried to replace with machines and cover all I need to.

Am I missing anything important? It doesn't need to be perfect, I just want to be able to see gains after a few months.

Why don't bodybuilders get tennis/golfers elbow? I was told it was caused by repetitive motions so shouldn't all lifters have it?

>>76291705
For a full body routine it's not bad.
>that thing where you left them to the side
Farmer's walks? Kinda useless honestly, since you're already doing a lot of work that uses your grip. You could add something for your core, the abs/crunch machine is pretty good. Another option is another dedicated chest lift like the pec fly machine.

>>76290116
>there's the likelihood that you would end up doing goodmornings with your squats, and humping the bar on rows
I'm in this situation. I feel better about rows, but my squat form is bad. Been reading about "locking in" your core, and elevating heels because I have very flat shoes. What else do I need to fix my squat?

>>76291504
myfitnesspal custom recopies

>>76291724
No it's like you're t posing but while holding weights.

Also this is probably a dumb question and I assume I know the answer, but do I actually need to eat 3000 calories? And 160 grams of protein? because that seems near impossible. I look at how much that entails and it's like, two cups of rice daily, a shit ton of chicken daily, three egg omelet daily, a shit ton of protein powder, all this stuff.

Almost every dude I see on the city street is JACKED. And then you see all these black ghetto boys who are also jacked. Am I expected to believe that they're actually consuming this amount of food a day? I'm 6'2 and 81 kg, I usually eat a 2 egg omelet and salad for braekfast, maybe a small sandwich for lunch, and then rice and a bit of chicken for dinner.

And according to my calculations I need to x3 that amount of food and x4 that amount of protein. How is that possible. I don't want to be the loser who spends two years in the gym and no gains because bad diet but how

>>76291724
Oh and I forgot to say thank you for answering, so thank you

how do i stop hating myself enough to have any motivation whatsoever to do anything
i've seen a lot of anons say they use their hatred as motivation, but i don't think they really hate themselves, at least to the extend I do, because, presumably, they wouldn't bother with self-improvement.
every time i've tried to do any exercise (walking mostly) i forget and then give up, it's a kind of self sabotage - same with eating, i don't even particularly like eating, and i'm usually not that hungry, it's just a matter of purposefully and maliciously dragging myself down out of spite

>>76291933
the only reason i even give a shit now is because i met someone and i'd rather not lose him because i'm physically unattractive

Give me some bulking cheat codes. My weight keeps fucking stalling.

I'm 50, have very low libido, just don't care I guess. What can I take to help me get that hey I wanna beat off or bang some babe right now feeling back? Do I need Testosterone E? I take cialis because I have an enlarged prostate, so the ED thing is not a factor.

>>76291786
>No it's like you're t posing but while holding weights.
oh, going up and down? Called Lateral Raises. Real good for mid delts
>do I actually need to eat 3000 calories?
Christ, no. Eat at a 400-500 caloric surplus to bulk, cut at a 500-700 deficit during cuts. The general rule is "don't gain more than 1lb/week"
>And 160 grams of protein?
Entirely depends on body weight. .8g/lb is a good goal (if you weigh 150lbs then you only need 120g). And it's way easier to get than you think. One chicken breast during dinner is like 50g alone. And yes bulking kinda does suck at first and is kinda expensive for those not used to it.
>three egg omelet daily
Lol. My omelettes are 6-7 eggs with bacon+cheese inside. It's like 70g+ of protein

>>76291937
There are no healthy cheat codes, just eat more. Go have McDonalds every day if you can't do it

In a blood test from a few months ago, my testosterone levels (for a test taken at 9AM) were ~8 nmol/L, but after finally getting an endocrinology appointment, I have found that the NHS will only give support to people with test levels of 6.1 nmol/L, which is ridiculously low for peak test levels for a man in his 20s. What can I do (other than not sleeping before the ~9 AM blood test) to crash my testosterone levels for the next blood test to drive my levels below 6.1 nmol/L so that I can actually get my low test treated?

>>76291937
add a giant scoop of peanut butter and some oats to your protein shakes. Congrats that's 500 calories right there

>>76292037
Yes yes lateral raises.
Six eggs! I'm in awe. Maybe I'll buy in bulk and choke it down somehow. I imagine it's like anything, you start with three egg omelets until that feels normal, then four, then five etc.

ChatGPT told me that because I'm 6'2, 81kg, 3000 is the surplus?

>>76292176
Yes you definitely need to ramp up to get used to it. Also don't fucking listen to chatgpt ever again. Don't ever use it again. Your surplus is whatever your surplus is, you need to calculate it yourself. Start with a TDEE calc, put in "sedentary" and start from there:
>2,235 calories per day
That's with your stats. Add a few hundred and adjust as needed after a few weeks

How long does it take to move onto the next weight for dumbbell lateral raises? I'm now on 10 pound dumbbells, after a month on 5 pounds.

redpill me on ozempic

>>76292314
Depends on effort put in. Lateral raises and OHP are awful, progression-wise. Jumping from 5s to 10s is really big, does your gym not have 7.5lb dumbbells? The mid delts are smaller and need smaller jumps. Also double progression is needed by a lot of people to get stronger at stuff like this. Start at 3x8, then work your way up to 3 sets of 8 reps, 8 reps, 10 reps. Then 8 reps, 10 reps, 10 reps. Then hit 3x10. Then move up to 10/10/12, 10/12/12, 3x12. And then increase the weight and start back over at 3x8. It's slow and annoying but that's what you sometimes gotta do for these lifts

>>76285361 (OP)
What sort of body do 7 to 16 year old girls find attractive?

>>76285361 (OP)
Lol that really is a stupid question. Yes, it's for one, not quite sure why anyone would think anything is based off of 5 reps

>>76287320
No one is going to tell you because they will get b&

>>76287612
Plenty of professional athletes have asthma

>>76292350
>does your gym not have 7.5lb dumbbells
I think I might have saw some 7.5lbs on one of the dumbbell racks at my gym.
The information you gave sounds good. I just have one question since I just started with 10lbs is there any point in doing 5lbs lateral raises when I'm done a 3 sets of 10lbs?

>>76290500
Theres a bunch if you search "reddit calisthenics progression".

>>76291710
Why do you think they don't? Bodybuilders destroy their bodies over the years

>>76292437
Definitely try and find them, and then the 12.5s when you get there

>>76291937
count your calories and weigh everything you eat. Everything. Even the little stuff.

there seems to be two differing schools of thought, one says carbs are bad and the other says fat is bad.
i think because carbs are empty calories/are sugar, and fat blocks up your arteries.

Can't we just meet in the middle and agree protein is bad?
a little bit like in chicken nuggets is fine.
But I mean I see people drinking shakes of it all the time.
Sorry but if you think a milkshake is Health Food then you've been sold a heap of bull crap with a side of wishful thinking.

How to know the calories/macros of something like pic related?

how is my gymnastics rings routine?

pull 2x a week
>3x lever variation
>3x pull ups

push 2x a week
>3x dips
>3x handstand variation

im leaving out legs/abs because i know they're fine. it seems like theres way too little volume but i seem to make steady progress.

>>76293099
look up the general ingredients and dissect one and weigh them. if its at a restaurant they should have a menu online with the detailed nutritional facts.

>>76293066
stfu retard

>>76293121
>they should have a menu online with the detailed nutritional facts.
And if they don't?

>>76293129
then stop eating there because it's literal goyslop. but nah like i said go through the hassle of weighing. for whats it's worth, that dish in your pic is a solid 1k calories and ~30g of protein.

>>76293137
>goyslop
you can't call my burek goyslop.
You don't even have cuisine, amerifat.
>>76293099
rough estimate
each 3 pieces about (250 g) have about ~600 calories
Protein ~ 25 g
Fat ~ 25 g
Carbs ~ 75 g

>>76293145
i was referring to restaurants that don't provide nutritional information, not the pic you fucking retard nigger

can you do cardio without involving kneew(injury) or it's pointless and brings no benefits?

>>76285361 (OP)
What is a good routine to start doing mobility work? Is Limber 11 any good?

Has anyone else noticed there will sometimes be two threads active at the same time with the same OP image but only one of them posts about what's relevant to the image? Is this a /fit/ exclusive thing? I haven't seen it on any other boards yet I see it on here at least once a day

I'm a fatso who never exercised in his life, even skipping PE in school and uni, but now I want to fix that. So I got some light dumbbells and resistance bands, and... Now what? I don't have a bench to maximize the dumbbells, and fixing the resistance bands to doors or furniture would be unwise with my weight. Can anyone spoonfeed me a basic full-body routine that would work in these conditions?

>>76294220
Dumbbells
>Curls/Hammer curls
>OHP
>RDL
>Chest flyes
>Lateral raises
>Goblet squats

Resistance bands
>Bench press (lay on the band and mimic benching with it)
>OHP (stand on the band and mimic OHPs)
>Upright rows (same as above)
>Band assisted leg raises (tie the band around a pole or something, hold it to help get better range of motion)
>Tricep extension (sit on band, raise behind back and head)

Pick a few to do 3x10 each session, not all at once since it'll be overwhelming if you're just starting out

>>76292054
Bumping

>>76294263
Oh neat, thanks.
>Chest flyes
>Bench press
I thought you need a bench for these (kinda in the name of the second one), can I just do them on the floor?
>Band assisted leg raises
Don't really get how to do these, do I just lie down, wrap a band around one foot and raise it up by pulling with both arms?
>Pick a few to do 3x10 each session
Like 3 dumbbell exercises + 3 band exercises, then alternate on the next day? Then progress with more reps and more exercises?

how much protein for 150kg 45-50% fat fatass?
im eating right now 150-160g
im lifting 4 times a week

>>76294333
You're fine. Just stay the course for the next 2 years or so

>>76294312
>can I just do them on the floor?
You can. It won't be as effective since you can't extend your arms fully but should still get some growth going
>do I just lie down, wrap a band around one foot and raise it up by pulling with both arms?
Nah you tie it to something upright if it's available. You can do the leg raises without it since its basically just a laying crunch, I just thought I'd mention it since you have the bands anyway and they can be difficult when you're starting off as a fat person
>Like 3 dumbbell exercises + 3 band exercises
Meant it more like 3 sets of 10 reps each exercise. Do 10 reps, rest, repeat
>Then progress with more reps and more exercises?
If it's just the one pair of dumbbells then yeah, your progression will be adding more reps each set or doing more exercises per day. Also if you're both fat and completely new, you might need more than a day of rest between sessions. Using muscles your body isn't used to so they'll be sore for a while after. Will take your body a bit to get used to it and you'll be able to shorten your rests as your progress

Is there a generally-accepted/best creatine brand, like how ON is a lot of people's preferred protein powder brand?

Tried to lift today
>start off with warmup
>goes well
>start doing exercises
>left shoulder starts to feel like burning and my movement is getting worse each set
>had to stop because I felt like too tired and shoulder burning and can't lift
Bros what happened? During whole day I was feeling great and looked forward lifting

>>76294362
Okay cool, thanks again! Now all I have to do is stick to it...

>>76285361 (OP)
I know this isn't HEALTH and Fitness anymore but maybe someone here is a knower. I stopped drinking, haven't had an alcoholic beverage in a month. My diet otherwise has not changed. Recently my gums have been inflammed and bleeding pretty regularly everytime I brush or floss.
Quick search says that alcohol can cause bleeding gums but nothing about quitting. Is it a case of my gums healing from my alcohol abuse?
Not going to a dentist, just curious is anyone has dealt with this before.

>>76294362
Ohhh one more thing, what are some good stretches to do before/after? I'm mostly concerned about not being able to bend down without having to bend my knees, I think that means my hamstrings are weak?

>>76294403
Yeah this is gonna be a question for the dentist and not us. If you haven't already made an appt, do so immediately

>>76294403
just get some listerine or something

>>76294403
>has major dental problems
>Not going to a dentist
this is how the entire thread knows you're a massive dumbass. take care of yourself, go to the dentist

>>76294445
>major dental problems
It's just a little blood, major was when my molar cracked in half after getting a root canal. I don't have a dentist within walking distance, won't be able to drive to one for a bit. Just wondering if anyone has experienced this.

>>76294211
50% of this site is bots now. /pol/ is like 90% maybe.

>>76294404
Not too informed on this topic so I don't really do much for stretching. I go on a long walk before the gym so I treat that as warming up and getting loose. Probably not the best but I haven't had any issues with it.

Only thing I can say is that you DON'T do those stretches where you hold the position for a few seconds before you workout. You want to get your body loose, not tighter. They work better after the workout

>>76294403
you should make sure you dont have scurvy nigga

How bad are these?

I am comparing number of hevy. Nobody is matching my workout volume, but they are way more jacked than me. I am still losing weight, but the ones I checked don't seem to be hitting anywhere close. I normally hit at least 2 PRs per workout with average being 5. On hevy it is highest weight, highest 1RM and highest set volume would count as 3 PRs.

My volumes:
Day 1 - 35,000 lbs - core/upper back/chest
Day 2 - 70,000 lbs - legs lower back
Day 3 - 15,000 lbs - arms/abs/mobility
Day 4 - Rest
Day 5 - Day 1

Is everyone skipping leg day? Just a fat guy thing? PED users don't need volume? Hevy users are just weak? Is my volume stupid?

>>76294798
They're not great. If you're way low on calories and need some protein and are okay with eating what is essentially the junk food of meats, then go ahead

>>76285361 (OP)
Is it possible for a newbie runner/jogger just starting to lose weight to have some form of body recomp? I've been on a plateu for nearly a month now so I've decided to to eat less food however I have seem to have slimmed down a bit during time. Are newbie gains a runner thing? I'm 186cm and have been stuck on 101,5 kilos.

>>76294842
>but they are way more jacked than me
They're probably on gear. It's a helluva lot more common than even 10 years ago. Tons of the 20-somethings in my gym opening talk about using steroids
>My volumes:
That's not really how you talk about volume. Typically people say X number of sets per week, on a specific muscle group. Like, I'm doing 14 sets on chest per week
>Is everyone skipping leg day?
Ehhh this used to be a meme way back in the day, but honestly (this is anecdotal evidence of course) I'm seeing a ton of people/regulars working legs at my gym. Like, dedicated 1+ hour sessions.
>Is my volume stupid?
We have no idea whatsoever, break it down for number of sets/reps per muscle per week

Is Fouad Abiad dead, vegetable paraplegic or what? Give me the QRD I don't have ig so I can't go snooping around the accounts of people who know (knew) him

>>76295731
Why should we care about some literal fuckin who?

>>76295736
I used to watch their podcasts while eating. It's a shameless friend simulator and you learn some things about bodybuilding. It hurts like my bro got just rekt.

>>76295755
Okay? Who cares, google it yourself. We're not gonna spoonfeed you

>>76295761
You seem to care. You sound flustered.

>>76285361 (OP)
Is the following sufficient to work out my upper back/shoulders or am I missing something significant?
>Lat raises
>Dumbell rows
>Chest press, both flat and incline
>Dumbell shrugs

How do I quit smoking?

>>76295792
have you tried stopping yourself from buying more cigs

>>76295784
That's covering like the bare minimum. You ought to have some kind of shoulder press like OHP or DB shoulder press, and should have at-least one more row-style exercise for the back. Shrugs are fine as long as you supplement them with deadlifts and stuff.

>>76295784
>Dumbell rows
Seated/chest-supported rows would be better
>Dumbell shrugs
A complete meme and can be excluded.
Rear cable fly is really good for rear delts/upper back. I take the handles/carabiners off and just grab the ends of the cable

>>76295799
>have you tried stopping yourself from buying more cigs
this seems to be a temporary fix

>>76295804
don't buy anymore and don't accept any offers from people offering. It's simple as that. If you need other kinds of help talk to a doc or a psych.

>>76295792
>>76295804
Either be smart about it and wean yourself off or just stop altogether.
>withdrawals
Yeah and? Stop being a pussy you did this to yourself.

>>76295808
>I want to quit smoking
>"This means youre a woman, or that you need ADHD meds."
>>76295812
>withdrawls
geeze im not smoking a pack a day or anything

Actually, how do I make myself stop doing things I have physical urges to do/not to do? My willpower and discipline is very weak.

>>76295821
if you're going to slap down every suggestion just get off the site and smoke yourself to death, we don't fucking care and it's not even a fitness question.

get lost nicotine junkie.

>>76295829
why are you mad

>>76295832
We've known for hundreds of years how unhealthy and dangerous smoking is, I have zero fucking sympathy for those that start doing it.

Rate my program?

MWF
Week 1: ABA
Week 2: BAB (switching back and fourth)

Day A

Squat 5RMx3
OHP 5RMx3
Squat 10RM/failurex2
Lateral raises 10 RMx3
Quad Extensions 10RMx3
Calf raises 10 RMx3

Day B

Deadlift 5RMx1
Bench Press 5RMx3
Chest supported barbell row (no ground time) 10RMx3
Bench Press 10RMx2
Bicep Curls 10RMx3
Hamstring curls 10RMx3

I do cardio Tuesday Thursday Saturday.

>>76295838
youre upset because i want to stop doing something you dislike?
>hundreds of years
lol

>>76295845
Context: I have a home gym and found a way to attach a dumbbell to my feet like a monkey foot so that I can do quad extensions and hamstring curls. Looking to upgrade with a dialed motion ibex so that I can perform belt squats and swap out my 10rm squats

>>76295799
>That's covering like the bare minimum.
I'm a total beginner so honestly that's good enough for me. Will keep in mind your advice though for when my stamina and strength improve.
>>76295802
>Seated/support rows
I take it this lets you go heavier while staying safe or somesuch? Will try it anyway.
>Rear cable fly
Looks easy to setup and practice at, will def give that a go at some point. Cheers.

Will lifting actually improve my physical strength in general?

>>76295862
NO!!!!!!!!
GIVE UP NOW!!!!!
ITS OVER

>>76294349
>2 years
its so over

im loosing tension (the pinch shoulders thing) in shoulders during a benchpress and i dont know how to fix it. how do I fix it?

>>76295894
i mean you didn't get to morbidly obese status overnight, did you expect it to disappear quick?

>>76295894
Are you fucking stupid? The time is going to pass anyway why waste it still being a fatass? If you started 2 years ago you'd already be done

>>76285361 (OP)
any advice on reversing nerve damage from death grip fapping would be helpful

>>76296000

>>76296000
stop fapping completely

>>76296073
already started the nofap thing. anything else?

>>76296000
Try going a few weeks without jerking off. After that, make it a habit to only jerk off when you cannot focus on anything else. Jerking off daily or even more just fries your seratonin receptors and makes you numb to pleasure

I'm trying to incorporate leg work without losing upper body volume. My routine is as follows, 3 sets of high intensity per leg muscle per session

Push, glutes, calves
Rest
Pull, quads, hamstrings
Rest
Repeat

What do you think?

>>76296156
It's dumb as hell. Just pick a lane and stick with it: PPL or UpperLowerxPPLx

>>76296163
But PPL is too much leg volume and sacrifices upper body development. It spaces upper body workouts way too much, unless you sacrifice intensity which I do not want to do.

>UpperLowerxPPLx
What the hell is this

>>76296165
>But PPL is too much leg volume and sacrifices upper body development
>2 days of upper body work
>1 day of leg work
>repeat
Are you legitimately stupid?

>>76296168
>Being this triggered over a disagreement
Are you a woman?

>But PPL is too much leg volume and sacrifices upper body development
Yes, you're spacing your upper body workouts too much by incorporating a dedicated leg day.

>>76296179
No, I just have zero patience for dumbasses. You have a garbage routine, stop being so autistic and accept the fact that your routine is garbage.

>>76296185
It's not garbage and it works for me. While I'm open to suggestions and open to implement some modifications I won't switch to your smallppXLLXxxFag routine just because

Anyone know a calorie and nutrition tracker that I can just put in an ingredient and get calories and macros? There was this website I used once that was perfect but can't find it anymore and everything costs money on apps.

>>76296227
the free version of cronometer is legit

>>76296232
Thanks anon.

>>76296234
cheers bruv

I’m currently at my goal weight of 150lbs however I’m at about 20% BF. Should I cut or maybe bulk to 160 then go on a cut?

>>76296258
As a note, last year I started at 150, cut to 140, then went back up to 150 for my bulk.

>>76296258
Anything above 18-20% BF is either recomp or cut. Bulking above that is asking to be realllll chubby for a reallll long time

>>76296000
https://www.youtube.com/watch?v=LMGS04Kn3_w

>>76294623
Scurvy is doubtful, though I've never had a blood screen done for vitamin deficiencies. I'll probably do a full screen when I can make it to a diagnostics center.
Only vitamin I know I get more than enough of is A.

>>76296000
people death grip their penis? wtf why?

Is this thing supposed to hurt like a motherfucker? Feels like my chest/abs are being caved in and I can't breathe properly. I have no idea what I'm doing wrong

best container to drink from at the gym, which avoids microplastics and keeps my fertility in tact?

>>76296704
They make metal water and shaker bottles. They're not expensive.

>book week off work with the intention of using it to spend more time at the gym
>get flu symptoms on the weekend
>"ok, i'll take it a bit easy until it gets better"
>wake up today
>leg is fucked because i accidentally tripped up while doing a walk around (which i only did because i wasn't well enough to go to the gym)
what do i do in this situation, i feel like a piece of shit for just being at home all day

>>76295938
Try one set of face pulls or band pull apart before bench. Don't worry too much about it though. unrack with wide shoulders, bring it in start position, try to bend the bar, which slightly tucks in your shoulders in and then you're ready to lower.

>>76297013
ehhh this shit is too hard im probably end up with broken shoulders and knees in few years (assuming im gonna keep going to the gym or this long ekek)

>>76297046
You could always skip flat bench and just do incline work with dumbbells. Strength is overrated compared to health and longevity anyways.

Anyone knows how to deal with groin smell?
Even after showering and scrubbing down, a I keep smelling down there.
I tried shaving, applying deoderant. And it didn't help.
I went to the doctor and screened me for STDs and it was negative.
Any advice?

>>76297136
did you wash your penis?
>inb4 im american and jew ate my foreskin

>>76297232
Yes, even used sulfur soap.

>>76297263
food maybe? garlic, onions etc.? not enough water

is snake juice bad for teeth

>>76297136
moisturize and dont fucking scrub it or shampoo it you retard

>>76285361 (OP)
>be me
>fat fuck
>get inspired to climb some mountains
>start losing weight
>leg day daily at gym + C25K
>Strength and stamina going up, still fat
>Knees start to crack when jogging
>Knee pain when walking up/down stairs
>Lookup knee exercises
>All really difficult for hamplanets
Anons, what knee str exercises can I do to fix my knees and get them stronger while im still fat?

>>76297331
what were you expecting to happen fatass

>>76297331
try losing some weight before you lose your knees, retard

>>76297337
An answer to my stupid question in the stupid questions thread

>>76297342
stop what you were doing and eat whatever is good for knees

>>76297341
>>76297346
Gee, why didn't I think of that, if I wanted responses like these I would go to Reddit

can I still get/be fit (working out and occasionally running/football training) if I pop 20-40mg of Propranolol (beta blocker) once or twice a week because of public speaking anxiety (I pop it for presenting at work, big four audit). Does someone here have experience with beta blockers and fitness?

is this keratosis pilaris? any recommended treatments? I saw you can try exfoliating and applying certain moisturizers and oils that contain Lactic acid

>>76297331
youre fucking up your knees because youre forcing them to bear too much weight. lose weight before continuing with these hobbies. I recommend swimming. But the primary way to fix your weight issue is by adjusting your diet.

>>76297420
I know that, I'm not American fat. More like Euro/Aussie fat so figured my knees could handle it. Apparently not. I just want knee exercise recommendations

>>76297436
you can fuck up your knees jogging at a normal weight, especially on hard surfaces and inadequate shoes or simply going for longer than your knees can handle.
Ive never had this issue personally because ive always just walked and cycled everywhere. Maybe you can try just walking on a more even surface for long distances for a while?

>>76285361 (OP)
I'm not taking a walk today because it's way too hot out. Should I be ashamed?

i was an absolute noob skinnyfat when i started lifting and went from doing bicep curls with 4kg to 16kg in a few months
but now i can go 3 weeks without being able to increase the weight on any lift
help

>>76297854
newbie gainz

>>76297854
sleep
rest
no stress
protein
calories
creatine
auxiliary exercises

>>76297419
>is this keratosis pilaris?
100% impossible for anyone here to know. Go to a doc and ask them

>>76298030
ok but 3 weeks struggling on a 2kg increase? im benching 60kg not 120

>>76297837
Depends on your definition of "too hot". If I really wanted to go for a walk I'll throw my water bottle into the freezer to have it ready for when I get back, and then put sunscreen on my arms and go out wearing an old hoodie that I cut the sleeves off to keep the sun off my head/neck, and get at least 20-30 minutes in

>>76298093
well, are you getting enough protein, are you going to failure or close to it? are you focusing on weight or volume?

>>76298099
It's the last two numbers of your post farenheit.

>>76298140
Not great, not terrible. You could always bring an umbrella

>>76298144
You have a point. I've braved worse before. It's just so painful in a world without AC.

>>76298093
strength is not a linear path once you get past beginner gains. It becomes slow from that point on. Yes, even just measly 2kg increases can take weeks to months to do depending on a lot of factors.

>>76297854
muscle memory/nebie gainz and then you hit a plateau

Please Someone give me a Good routine of cardio that is not fucking jog or Walk by 30 to 90 minutes.
Is 100 fucking burpees enough?

>>76298729
Anything that gets your heartrate up is good cardio. If you hate running/jogging, find another way to make your heartrate go up. If burpees works for you, great. But you'll need to do more than a few minutes, and typically you want to do stuff that's more about endurance than physical activity.

>>76297387
Beta blockers reduce the amount of calories you burn and VO2max, and increase muscle fatigue. Maybe just eat a spoonful of cement and harden the fuck up for your public speaking instead of drugging yourself?

As a returning novice /beginner i feel like i'm training too hard. i'm doing full body on monday and friday. But always feel that every set i can't do one more rep. I've been very cautious though not to go to complete failure because a year and half ago i trained for two months and in those two months i went to failure every session. 14 times out of the 16 workouts i had to do the roll of shame. I want to progress without the weights always feeling so damn heavy. should i try to keep the weights a bit lower next session so i can also train on wednesdays?

>>76299066
If you fail a set twice in a row or two sessions in a row, you should deload by 10% and work your way back up. It sounds like you're lifting too heavy for your ability.

>>76299071
I think i want to go too fast again, so far i've not been missing any reps and very slowly going up in weight. But wondering if i would make faster gains if i deload right now and start training wednesday as well. though desu as im training rn i do feel like i need those rest days for the doms to entirely go away. kinda confused on whats the best path forward.

>>76299079
DOMS are temporary, push through them. What is your routine currently?

>>76299102
A
high-bar squat 3x8
Bench press 3x6
Incline db press 2x8
pulldowns 3x8
lateral raises 3x12
face pulls 3x10

just recently added in incline since last workout and face pulls for rotator cuffs.

B
bench press 3x6
trap-bar deadlift 2x8
v-bar seated cable rows 3x8
lateral raises 3x12
face pulls 3x10

>>76285361 (OP)
1. How much is shitting blood everyday affecting my gains? Severely?
2. How many calories does shitting blood everyday burn? Hematogenesis must burn some.

>>76299196
>How much is shitting blood everyday affecting my gains? Severely?
Terrible bait.

>>76285361 (OP)
I'm doing a mini-cut in the middle of a bulk currently, I'm wondering when it'd be a good time to stop. I'm down almost ten pounds since I started four weeks ago and my strength hasn't really gone down.

>>76299159
Following bench press with incline presse probably isn't doing you any favors. I'd recommend against anything higher than 3x5 for novice lifters, you just don't have enough strength to justify the extra reps.

I'd advise you to follow a program instead of whatever this is. It's very slapdash.

>>76299102
>>76299159
I just put my routine into chatgpt and it gave me the advice to lower reps for squats and deadlifts. and also do 3x5 rpe 7-8 on monday and 4x5 rpe 8-9 (which i was doing for both days) on friday.. you reckon that's solid advice? i hear from people chatgpt likes to spout nonsense sometimes.

>>76299281
3x5 and 4x5 for bench i mean

>>76299281
>I just put my routine into chatgpt
don't fucking use chatgpt for fitness advice. It scrapes shit off the internet and lord knows there are billions of retards when it comes to fitness advice.

Like I said, follow an actual program. GSLP is a great novice program.

>>76299159
Trade out incline db on A for OHP and then trade out bench press on B for incline DB.

>>76299232
Generally, you stop when you want to. People typically stop cuts when the abs start appearing
>>76299281
>I just put my routine into chatgpt
Get out of the thread you fucking loser. Quit listening to that horseshit

Should I replace sugar with artificial sweeteners? Or are the side effects not worth it?

>>76299549
They're blown way out of proportion. That being said both are bad for you, you should be aiming to cut them both out of your diet as much as possible

>>76299549
Artificial sweeteners are a good way to get in stuff like soda without adding calories to the diet, though I find they are rarely worth using for recipes unless you're just really hurting for some sugar-free sweets. Sugar ain't good for ya so it's optimal to limit it to small amounts.

why is my body a gains goblin and wakes me up after 4 hours of sleep?

>>76299870
try not to sleep too much. If you just sleep 3 hours less a day, you have an entire extra month to use during the year.

Does "Cooking" a cold work?
I've been sick for like a week now but this cold refuses to go away.

Will raising the temp and sweating it out kill it?

>>76300170
Technically it helps because your body will spend less energy heating itself up/keeping itself warm, and more energy fighting the cold. But don't think you can just sit in a sauna for 20 minutes and feel better. Stay under a blanket, keep eating/getting fluids in you. These things take time and there's no secret technique to make it go faster
>Will raising the temp and sweating it out kill it?
No, that's not how these things work.

>Try adding 2.5 more Kgs this week to my bench
>Do 3 reps and gas out
>Rotator cuff tingle a day later
Fuck me.

I'll have to wait a couple more days before benching again. I think I'll lower the weight a bit and go for more reps before increasing the weight again

Is there something I can take to just knock me the fuck out near instantly? Lack of sleep is ruining my gains, and I don't know how to counteract it. Already wake up at 6AM, gym, work on my feet all day, get home at 9, shower, eat, I'm exhausted as fuck but then no sleep. I just wanna take morphine at this point.

>>76300263
sounds like a good plan, if your benching a lot then incorporating face pulls can save your shoulders in the long run.

>>76300263
bro same. i added 5lb and now my elbow feels sus

>>76300430
>Is there something I can take to just knock me the fuck out near instantly?
Diphenhydramine, baby. When I'd get real fucking desperate to fall asleep I'd gulp down 2 doses of this shit, had me out real quick. It makes you VERY drowsy VERY quickly though so don't ever take it outside of home

>>76300456
this is the same active ingredient in Benadryl. I take 2 pills to get to sleep. It probably takes longer because the pills have to be digested. Whereas the liquid is probably absorbed instantaneously.

the problem with this stuff is it dries out my mouth and fucks with my heartbeat/breathing. feels like im suffocating some nights.

>>76300489
The only problems I've had is that it's REAL fuckin hard to wake up. Every day I don't take it I'm immediately wide awake when my alarm hits and I'm up and ready to go. Nights I take that shit? Holy fuck I'm barely able to move and I'm dragging ass like a mofo for the first hour of the day. And sometimes I won't even dream properly, it'll just be a gray haze for most of the night

>>76300430
Just take allergy medicine, aka benedryl, the other anon showed the consumer easy way or just buy cheap pink pill version. Just be careful and dont abuse any sleep aid cause if you do you will see the hatman.

>>76300430
>>76300499
>>76300489
ya just save your money and buy the generic version like >>76300456 since it's gonna be like 1/4 the cost at most, probably cheaper. and the liquid version works faster, don't waste your time with the pills

>>76300504
>generic
The other anon literally told you Diphenhydramine, I told you it was Benadryl, and you rather be a lil consoooming zoom zoom and buy the liquid for a 100% markup.
You will meet the hatman I'm sure now.

>>76300517
>liquid is 1/4 the cost of the pills everywhere I look
okay dipshit whatever helps you sleep at night

>>76300520
nigger i can buy 20 generic walmart brand for less than $1 while your bottle contains 10. Learn how to do basic math when others give you the information retard.

I am a woman, exercising properly for the first time in my life.

my stats:
> 22
> 5'4
> 130lbs

My goal is to get leaner and build healthy habits, shit I can do for life ya know.

Does anyone have any advice for lone women in the gym? Its a super intimidating place. Here's my general schedule

Warm up with mile-run on treadmill (~13mins). Then attempt most exercises 3x10

> A day, arms focus
Lat pulldown
Bicep curls
Reverse butterfly
Pullups
chest press machine

> B day, legs focus
Kettlebell goblet squat
Kettlebell hip thrusts
Leg extension machine
Bulgarian Split Squats

And to add in core, I'm thinking about joining a bouldering gym since I used to enjoy it as a teen.

Basically... I don't really know what I am doing. am a total beginner pls don't be mean, the gym is scary enough already as a tiny fuckin weak woman

>>76300551
Get yourself a few low weight dumbells and do your cardio (running) and lifting at home. Unless you wanna be a varbie that is...

>>76300551
>Does anyone have any advice for lone women in the gym?
No one is going to care about what you're doing or how much/how little you're lifting. There's guys at my gym that can barely bench the bar and they put in the work and move on. Just go in, do your routine, and leave. The only time people are going to pay any attention to you is if you're doing weird/strange shit, or being unsafe doing dangerous things.
>routine
You're actually doing a upper/lower routine, which is a great choice for easy, beginner stuff. For reverse butterfly, look into doing cable reverse flies, and see how you like them compared to dumbbell reverse flies.
>Basically... I don't really know what I am doing.
Keep what you're doing and you'll learn from experience what to add or what to change. No one heads into the gym as an expert knowing exactly what they want to do.

>>76300561
wow, am I really that much of a noob you're calling this bait? yikes lmao

I get way more motivation out of going to a physical gym location than at home stuff. It's more fun

>>76300564
>much/how little you're lifting
I definitely have felt a little self conscious when I'm reaching for the 10lb dumbbell. Or totally fail at an assisted pullup. But I just tell myself, we all have to start somewhere I guess.

>great choice for easy, beginner stuff
thanks, I actually really appreciate that

How long until I actually feel like, capable and secure in the gym? I feel out of place still but it's only been about a week

>>76300572
>How long until I actually feel like, capable and secure in the gym?
That's on you, there is no timetable for these things. Just keep going and it'll happen.

>>76300572
>I get way more motivation out of going to a physical gym location than at home stuff. It's more fun
>Does anyone have any advice for lone women in the gym? Its a super intimidating place. Here's my general schedule
Definitely bait. Buy a cat is my advice.

I want to look like a big dumb musclehead orc. what do?

Anyone here who managed to overcome chronic fatigue syndrome?

Is it a bad idea to eat beef and mutton everyday? I don't like lean meats.

i hurt my ankle, but its healing

should i go to the gym tomorrow and work on legs or still leave it? i feel bad skipping out on gym time when im on vacation from work

Fatty fat fat who's lost about 80 lbs with another 40-50 to go. So far the loose skin has been better than expected but it's starting to show more. I can't complain all things considered, and having seen the horror freak show loose skin some unlucky few get I know it could be much worse.

The bill for my gluttony and sloth is due, fair enough.

Question though, I've heard conflicting things about targeting lower chest and decline bench.

How important is lower chest to overall chest aesthetics. How important is targeting lower chest with declines to growth or does flat bench provide enough stimulous?

Man tits are getting real saggy and I'm thinking if I can put on more muscle down there eventually it'll take up some skin slack.

>>76301899
Depends on how bad it is. General advice is to never ever lift with an injury

>>76301901
>How important is lower chest to overall chest aesthetics.
Upper chest is objectively more important, you need incline work in your routine. Lower chest will grow with normal bench/dumbbell bench

>>76294169
bump

>>76301984
It's not like, agonising but I do have to limp around when I put pressure on it. Again it's much better today than it was yesterday.

>>76302070
100% stay off it. If you can't even walk on it, think about how it'll feel with several hundred pounds on it

Any you bros deal with autoimmune issues? I'm likely to be diagnosed with Crohn's in the coming weeks, and I've felt like absolute shit for months. Can barely eat, and am losing weight in general, but obviously having harder time maintaining gains.
Anyone got advice for remaining fit when health shit goes down?

which muscle/ which exercise to train this area?

>>76302208
Those are the adductors. Use this machine

>>76285361 (OP)
This heat is killing me
What should I make that doesn't involve cooking?
Maybe it's time to eat a lot of protein bars?

>>76302290
PB&J sandwiches, my guy. When I'm bulking I make a bigmac version where it's bread/pb&J/bread/pb&J/bread. Tastes so damn good

Thanks for the answers

I do incline and flat already, lately been prioritizing incline, just been wondering if I'm neglecting decline and shouldn't be

>>76301493
I'd get officially diagnosed or assume that I don't have some rare condition.

>>76302208
>>76302246
Is wide stance squat more likely to hit that area?

>>76302363
Decline is largely a meme, to be honest with you. The lower chest gets hit well enough with flat work. Inline is the one that everyone should be doing more of

>>76299291
>>76299294
Gonna follow someone else's program and ditch the one i have. Found one that i actually find very interesting.

https://outalpha.com/the-out-alpha-novice-program/

What's the "I made it" threshold for flat bench? I can do 80 kg x 7 reps

>>76302363
>>76302389
In a way flat bench is actually a decline because of your arched back.

>>76302691
Gold standard for men is 1plate minimum to be a part of the big boys club. Then 2plate is when people start taking your bench accomplishments seriously

>>76302196
suffer and persevere. Don't let the crab bucket that is the health care system bring you down. They will tell you that it is okay that you aren't moving. It's not.

t. The guy with a statin auto-immune reaction. I dropped my CK_Total from 6000 to 500. They told me not to exercise, I did anyways.

>>76302383
not sure if it is right, but I like sliding up on the seat. You look like a retard, but the burn is better. I would post a screenshot from a video, but currently you can't like anyone without getting trolled.

>>76302691
strengthlevel website, aim for beginner status. You can cheat the fuck out of it by losing weight and a reminder to enter your weight, especially if you are super fat. I was intermediate for a lot of shit before I fixed that.

>>76302290
greek yogurt > protein bars

Crossroads Questions

My physique feels neither here nor there, this is from mild weight training over the years because all I train for really is running.

Should I double down on cardio or should I throw in the towel and just basically train for general aesthetics / general good health like everyone else?

Am 5 7 , so I expect to be clowned no matter what I do.

>>76302977
Am 28, so I feel like my best cardio to be competitive is behind me anyway unless I get suuuuper triathlon / marathon skinny but then I'd get called a weakling even harder.

>>76302977
If you've never done weight training, then yes your body is going to be mediocre no matter what. What you should work on is entirely what your goals for the future are.
>Should I double down on cardio or should I throw in the towel and just basically train for general aesthetics / general good health like everyone else?
"General good health" can also be accomplished with cardio, fwiw. Even just running 10-15 minutes per day, 3x/week puts you in the like.. fuckin top 1% compared to the general population

>>76303012
thats what I'm saying , obviously enough to maintain good heart health , but not stressing about a competitive 5K time or something.

>>76303012
>If you've never done weight training,

And no I do weight training but like very basic like 3 x 12 , for a few exercises and then go back to cardio and vice versa , very circuit like

I always felt my genetics for aesthetics were trash so why bother

>>76302846
>They will tell you that it is okay that you aren't moving. It's not.
Is it just pushing through or do I need to gauge the activity day by day?

Not a /fit/izen here, I'm looking to buy a quality dip belt for my little brother. I need something durable as he does over 75lbs pull ups. I thought about a leather one so it lasts longer but at over 100 CAD I find the price steep and worried it might not be padded enough

>>76303450
The golden advice when it comes to hobbies: Do not buy a gift for someone's hobby unless you talk to them first.
>I need something durable as he does over 75lbs pull ups
This sounds like he already has a belt to hold plates. Why not use that one for dips?

Is there any reason to do lying hamstring curls over seated hamstring curls? My gym has both machines. The lying one is always being used by women, the seated one not so much. From what I could gather they do the same movement but the seated one has better ROM and stretch. What gives?

>>76303518
No, the lying machines put more pressure on the lower back. The seated ones are superior. I have no idea why people do the lying down one, it's way less comfortable than the seated machine in the first place

>>76303532
Thanks

>>76303496
I talked to him about it and yeah he wants one. He borrows his friends dip belt but my brother often trains alone

>>76303555
Then ask him which belt he would prefer. Don't get him something that he wouldn't like and thus would never use

I'm looking to buy some sarms to start a cut, but I'm having a hell of a time finding a non-sketchy site. also figuring out what to take. Is 10mg ostarine and 10mg cardarine fine if I just want to diet and do some full-body weights for cardio? assuming I'm not lying about calorie intake and exercising.

>>76303738
20mg ostarine and 25mg s4 2x/day

>>76303166
gauge yourself daily and don't be an idiot. Your next workout is is more important than today's workout. It is easy to get hurt because your brain isn't 100%. It is hard balance, if you check-in with yourself it is manageable. Keep grinding and stop when your brain says to, not your body.

It is going to suck, a lot. When you are in the hospital or lab have a look around and ask yourself if you want to fight against becoming like the people around you. The worst part is you can never tell anyone how hard you worked because they won't understand. I told somebody that I was stuck on the floor for 20 minutes because I couldn't get on the sofa. He said "that's rough" but really couldn't say much else since there isn't much else to say.

Just keep fighting anon. Crohn's is harder than what I went through so you have all my respect if you fight it properly.

Whats the benefit to doing fewer sets?
Like only doing 2 sets for example

Is it okay to do exercises in the gym that aren't using any equipment? I want to go to the gym every day, but the plan I'm following only has exercises that require no equipment at all besides a level floor. I think I world feel weird going to the gym only to do push-ups.

>>76304014
more recovery , higher intensity and willingness to use proper form when you aren't just pounding out reps

Is it too late for me to get strong from being sedentary just starting gym at the age of 34? I see programs like starting strength but those were apparently designed with the assumption that the trainee is in their late teen/early 20s and already living an active lifestyle. Should I be just lifting light weights for more reps and doing cardio instead?

>>76301493
You would not be able to work out if you had that.

>>76304083
Then do them at home, save a ton of money. For the random rare exercise that need weights buy some adjustable dumbbells and some 2.5/5/10 pound plates

>>76304159
>I see programs like starting strength but those were apparently designed with the assumption that the trainee is in their late teen/early 20s and already living an active lifestyle
You'd be wrong. Anyone can lift weights, now start doing it
>Should I be just lifting light weights for more reps and doing cardio instead?
You always start light when lifting for the first time. Always. Even if it's annoying or you feel like you're wasting your time, do light or medium weights at most. Give your muscles a good 2 weeks to get used to doing work, get your form correct, then start ramping the weight. Light cardio (elliptical is the king) is also a good idea to build stamina

>5'11
>156
>Skinny fat
Should I cut while eating more protein or bulk?

>>76304418
Bulk definitely. That's the size I was at the end of high school and I was skinny as fuck

>>76304422
Btw, I was at 188 almost a year ago, but I went on a cut without working out because I was too lazy to workout. So I'm guessing I should go on a 500cal surplus.

>>76304457
That is the maximum surplus period unless you're on gear.

>>76304498
Alright. By the way, It's possible to lose fat while also gaining muscle as a beginner, right?

>>76304239
gym membership comes free with my job, and if I go home I don't trust myself to follow through.

Why do I feel my quad muscles more with dumbbell squats than with the leg extension machine? The picture is how I do the dumbbell squats.

>>76304504
Yes, called body recomp. You'll make decent strength gains just from newbie gains alone, but don't expect a massive transformation

>>76285361 (OP)
If i'm hitching halfway up on the ascent for my squat that means underdeveloped hamstrings/glutes, right? Good mornings and deadlifts and RDLs to try and solve that, correct?

I've got squat shoes and i've got flat shoes. should i wear both in the same workout if that workout has high-bar squats, and trap-bar deadlifts? hope i can just wear the squat shoes and not have to change shoes mid-routine..

Medical question, but how do I deal with phimosis as an adult?
My foreskin can retract until the base of my gland and just stays there, retracting it any further hurts a lot when erect.
I can have sex normally but I don't like how my rod looks like, looks like it's wearing a suit