Just rewrote my P/P/L split to U/U/L/L cause I noticed my lower body was lacking. Any thoughts?

U/U/L/L; 2 sets + 1 for warmup; for 8-11

Upper 1:
Supinated Pull Ups
Chest Flies
Pullovers
Incline Bench Press
Dumbbell Rows
Machine Rows
some abs idk

Upper 2:
Pronated Pull Ups
Bicep Curls
Reverse Flies
Lateral Raises
Overhead Extensions
Overhead Press
some abs idk
Lower 1 [double reps in second set]:
Leg Extensions
Pendulum Squats
Hip Thrusts
Hip Abductions
Reverse Lunges


Lower 2 [five sets, pyramid weight]:
Leg Curls
Deadlifts
Shrugs
Calf Raises
Wrist Curls

>>76313845 (OP)
Just squat at the very beginning of every session

>take shirt off
>like my progress, not too skinny or too fat, 14%bf or so, even some slight hints of abs
>put shirt on
>look like I'm 12

does this happen in your country?

>>76314022
nah, it must be a your-country specific thing, maybe something to do with the weather

I hold my gut in with my hands during leg press. It feels like my gut is going to explode out otherwise. I can't help it not aiding in my lift. Is this cheating?

I've been losing energy super fast during workouts lately. Today I did 15 min stationary bike, 4 working sets of incline bb bench, 4 working sets of heavy squats and 3 sets of cable rows and i was so gassed out i just went home. My muscles were fine, i could still lift, but I just lacked energy to focus on lifting hard and give it my best. Any tips to have a more constant energy level during workouts?
I already take 200mg caffeine as preworkout and try to eat a solid carb-heavy meal around 2-3 hours before gym. and i do full body 3x a week and am in a caloric surplus.
I'll probably put cardio at the end of the session next time.

>>76314621
as long as your gut is not limiting your ROM i'd say it's fine from a gains perspective. Maybe a belt could help?

>>76314697
Never entered my mind, my back routine keeps me happy. I will have a look.

For your energy, check if you feel hungry. You should be able to empty your stomach in 3 hours. I am not a believer in the carb thing, just feeling full.

I remember a good video about ditching your glasses and doing simple exercises to restore your vision, it was presented by a white man, in a sort of conference setting and with a powerpoint I believe, I can't find it on youtube, if anyone knows what I'm talking about I'd be grateful.

>>76314022
get better fitting clothes.

>>76314697
always do cardio after lifting, never before. Totally pointless and drains your energy for nothing. Also do your heaviest exercises at the start of a session.

>>76314728
>simple exercises to restore your vision
anon your eyes aren't a muscle. Don't be retarded. If you have bad vision you need corrective lenses or surgery.

>>76314734
They are, and I didn't find a subreddit more related to health than this one.

>>76314741
I'm telling you anon, you cannot "train" your vision. There is nothing in your eyes that can be "trained" by exercise. Anyone who is trying to tell you otherwise is a grifter or actually retarded. You'd actually have a better chance of growing your dick via jelqing.

and this is a fitness board, not a medical board. Health was removed from the title a long time ago.

>>76314723
I think that might be a good idea. I've been running on oat/pb/whey shakes sometimes so ill swap for an actual solid meal and see if it works. thanks!

>>76314729
ill try cardio later then. I wanted to do squats first but all the racks were full today. but ill also keep that in mind.

>>76314752
https://4chan.org/rules#fit
>Images and discussion related to dieting, exercise, healthy living, and workout plans is welcome here.
>healthy living

he is being dumber than a rock, it doesn't excuse your gaslighting like this.

>>76314772
healthy living doesn't mean medical advice. Eyesight doesn't fall under that. Be a retard if you want, I don't care.

>>76314820
I would listen more if I thought you wouldn't need help lifting things like goal posts.

>>76314823
go make a medical advice thread and see how long it stays up. prove me wrong.

>>76313845 (OP)
how many bodyweight squats should you be able to do without resting? i did 40 at 230lbs, my BB 1rm is 285

>>76314772
imo they should exclude healthy living altogether, a fucking dick measuring general shouldn't exist in a board meant for lifting first and foremost

I've bought a bench, barbell and weights in the past, but hardly ever used it, my bedroom stank whenever i was done working out, and sold it after a year. this was a couple years back.

But a power station / squat cage seems to have more benefits you can actually go to failure, do squats, bench etc. but if i were to buy it i would need to clear a table in my living room and place it there. big window there, so more ventilation. is that weird? all hypothetical of course. i'm not searching for one right now but it has low key been on my mind. i already go to a gym though.

>>76314892
if you didn't use it before, what makes you think you'll use it now?

>>76314894
more ventilation, safeties so no worries about choking to death with nobody around. In case for some reason gyms close down again, having a home gym would come in handy. of course i would not stop going to the gym, maybe on the weekends id train home then though

>>76314904
if you're still going to the gym I wouldn't bother. It takes up a ton of room and a decent setup isn't cheap.

>>76314906
yeah maybe im underestimating how much space a power station would take. shame i don't have a garage. thanks for the advice.

>>76314892
Traveling to the gym is one of the biggest motivators you can have. Very rarely have I driven to the gym and then said fuck it and went home.

The space thing isn't the ventilation, it is the part about having a space. Gym space is gym space. Squat cage in the bedroom is a laundry rack. It isn't weird, I am just guessing you have your reasoning wrong.

>>76314887
given traffic and what passes for "fitness" threads, it isn't going away soon. I honesty wonder where the fitness bros are at. Reddit sucks. I thought after that Mike thing something would come out of the woodwork, but everyone just bitched.

>>76314920
>I honesty wonder where the fitness bros are at
social media. Instagram, tiktok, twitter, etc. More interaction and positivity than text-based shitholes.

>>76314922
>positivity
for sure
>interaction
it just seems like everyone screaming into a vacuum. Or sucking the cock of the creator.

I'm even being good and not filling my instragram with thots, still no luck. RIP bodybuilder.com

>>76314933
For the hardcore text-forums are still the most active. Reddit has pretty good bodybuilding and steroid forums but those are pretty much comp-only.

I can't afford pre-workout so I just come here to start arguments so I can get mad when people disagree with my bait and can start working out.

What are the mental health benefits of high creatine supplementation (~20g/day) and how long does it take for them to present?

>>76314984
I can't assume there would be any mental health differences. Where did you hear it'd affect anything?

How much extra clories does lifting add to tdee? I tried a 300 cal surplus "lean bulk" but I just kinda feel flat/emotionless lifts were still progressing. I bumped it up to a 500 cal surplus and feel a bit better, makes me question if 300 cals was enough. logging the exercises says it burns ~200 cals which would qual an extra hundred a day. Does this sound about right?

>>76315008
Without medical supervision it's pretty much impossible to accurately guess how many calories are burned with exercise. People use a rough estimate of 150-200 calories per hour of lifting depending on intensity, while cardio translates to roughly 100 calories per mile.

>>76314984
20g a day is just the loading phase, it's to saturate the muscles and brain with creatine after about a week your muscles and brain can't hold any more and it's just pissed out. 3g/day is enough to maintain the saturation, you use about 2g a day. Take 20g for a few days then just use 3-5g daily, be warned the loading phase makes some people shit their pants.

I'm getting very bored of doing push pull legs. Any ideas to spice things up?

>>76315044
have you tried anal sex?

>>76315049
Yes, I had anal sex with my girlfriend and it was fun as a novelty, but no natural lubrication makes it much inferior to vaginal sex.

>>76315044
Incorperate some cardio? Pick up a /fit/ hobby. As much as it gets ragged on BJJ is pretty fun way to move around and use your body.

>>76314984
for you, probably none. I am making assumption about your age, weight and activity level.

Here is a giant video. It is good.
https://www.youtube.com/watch?v=ICsO-EHI_vM

>>76315008
logging on exercises is accurate. Insert metabolic adaptation, muscle efficiency and third thing and it all goes to shit.
Watch the scale, respond to the scale. Set a goal, divide by weeks and adjust from there. Also, gain extra if your head is messing with your lifts.

>>76315084
how do I know that video is bullshit without even looking at it

>>76315091
because you are a stupid 4channer who hates "science".

Here you go:
https://www.youtube.com/watch?v=Z-xh1TwHIXM

I haven't watched it, but at least you can get your little boy hate out.

>>76315096
I view any sort of youtube video essay as bullshit when it comes to health. Too many influencers and momscientists to give out trust.

the only things I trust youtube for, is video games, movies, and food recipes

>>76315100
>Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications
or
(you)

>>76315104
then give it to me as a study and not a youtube video

>>76315107
>too lazy to read the first line of the description on the video.
>give me the study

>>76315115
deal w it dumbo

>>76315080
Shit I do BJJ, I didn't know it was made fun of.
>>76313845 (OP)
How do I know if I'm using my chest in bench press? Should I not feel my triceps, should I feel my pecs? I suspect my form is off but I'm not sure how.

>>76315314
Lie on the bench so that the bar is directly under your chin, not under your eyes like many idiots say you need to do. This sets you up for a proper bar path and reduces the chance of hitting the rack on the way up and also doesn't waste energy.

Place your feet slightly behind you and to the sides of the bench, ideally on your toes.
Focus on driving your heels down into the floor, not up or forward — this helps activate leg drive without lifting your hips.

Keep a strong arch in your lower back, and retract your shoulder blades tightly together. This creates a stable base, protects your shoulders; it ensures tension on your lats as a stabilizer.

When unracking the bar, start with your arms slightly flared out to create stability. Once the bar is in the starting (top) position, imagine bending the bar. This cue helps tighten your upper back and naturally tucks your elbows into a stronger pressing position.

>>76313845 (OP)
If I’ve accidentally overeaten by 200-300 calories and the gym is closed, what’s the most efficient home/out door exercise to burn those off? Is running the only real option? I fucking hate running.

>>76315044
I base my routine around PPL but I don't have any set movements. I just note which muscles I want to hit that day and use the internet or apps to find an exercise I can do with the equipment available. I'll default to the basic stuff like bench and squats but if I'm feeling bored I'll look up something more obscure and memey that hits the same muscle groups just to keep it fresh

>>76315603
That's nothing brother, walk like 8k steps maybe even less

>>76313845 (OP)
Do I need to be worried about megadosing on Vitamin D? I already get like 200% the DV with my other supps and some other supps I want to buy also include vitamin D for some reason which is annoying. I feel like I'm getting too much vitamin D now.
Do I need to be worried about this at all or nah?

rdls hurt lats
what do?

Should I be concerned with the arsenic levels in white or brown rice? Are there other carb sources worth considering?

>>76315601
Aerobics will get you sweating if you put some work into it and you can do it in your bedroom if you want. Jump rope isn't half bad too.

>>76315601
you could just throw up and skip the running. your choice.

>>76315682
squeeze you chest, back, and abs more. and if you're keeping all that tight. the weights too high.

oatmeal
do i add peanut flour or peanut butter?
it has to be one of those two

>32 yo khv with loose skin after dropping 180lbs
its over for me, isnt it?

How bad seed oil really?
Am I better off using olive oil to cook?

>>76315513
Thank you.

>>76316617

repeatable loud clickin in knee? am i getting old? theres no pain just clicks. I do have to stand for 10 hrs a day. is my knee just inflammed?

>>76315096
>posting kike israel as support for his claims

what a fag

>>76315104
>appeal to study amount
too many hacks and bullshit for study amount to matter

How to achieve this physique? Just trying to get really low BF?

What is 1rm and what is the point of calculating it?

>work from 06am to 01pm
>doesn't have time to do a big meal
Still I wanted to lift straight after work. I tried just driking some whey mid morning but I still didn't feel 100% when lifting, as if my body craved a proper lunch.
Ideas of options of what to do?

How do you track calories of pic related?

If you have lateral imbalances in strength should you just avoid all bilateral exercises and just do unilateral exercises?

I have bitch wrists that hurt when I do pushups, sometimes at least. How do I cope with this? I'm thinking about doing pushups with fists instead of spread palms.

>>76317667
use dumbbells as handles

>>76315694
no

>>76315870
the powdered peanut butter will probably dry it out, add pb

>>76315888
it's only over when you give up

>>76316898
overhyped nonsense taken from a study where rats ingested over 30% of their daily calories from seed oils. Unless you're ingesting 4+ tablespoons of oil a day it won't have any noticeable side effects. Don't give any time of day to the grifters or retards who claim otherwise.

>>76317151
that's a cartoon bro

>>76317264
1 Rep Max. It's how much weight you can lift at your theoretical max.

>>76317272
I'd avoid drinking whey or dairy near your workout, makes me queasy and drowsy. Can you not sneak food in the middle of a shift?

>>76317287
without knowing ingredients you can only guesstimate. Figure out the type of grain and meat, and then go on from there.

>>76317287
thanks, but i'm not gonna tell you for which reply i'm thanking you for

>>76317293
Never lift imbalanced weights, instead limit the weight the stronger muscle lifts to match its weaker partner. For example, if one arm can do curls with 40s, but the other can only do 20s, just do curls with 20s in both arms until the weaker arm catches up

How can I tell when a cold is "over"?
Been feeling sick since 10 days ago, hit peak sickness (no fever) last monday but now I'm much better.

I still get headaches and feel a bit tired, but there's no coughing/sore throat/sniffling.
IDK if I'm just feeling lazy or am still sick... I wanna hit the gym again.

I go to the gym every other day. Do 10 mins of cardio then use random machines for 40 mins. Will it do anything at all? If I exhaust myself I dont want to go back for a week or longer and everything fucking hurts forever but this way it hurts a little but its easier to come back.

>>76318231
1-2 days after you're feeling well enough to resume normal activities and there's no longer any symptoms
>I still get headaches and feel a bit tired
Then you still have a cold

Did trap-bar rows last week, but i couldn't really bend over 90 degree angle. probably made it into an upper back exercise that way? is that bad or good? should i keep doing them or do a chest supported row machine?

What if I just do pushups and chinups? Like 5 sets to mechanical failure 3 times a week? Maybe with squats and kettlebell swings too

>>76318261
>Will it do anything at all?
You'll be in better shape than like 99.99% of the world's population and will enjoy all the health benefits that come with it.
>>76318451
Chest-supported rows are so much better it's not even funny. It's possibly the best back exercise period

Does anyone have a recommendation on pullup bars?
I want to go for a door mounted one and it seems i can spend anywhere from 20 to 100€ on it. i dont want it to fuck up the door and i dont want one thats rated for just 100kg as i weigh 85kg.

>>76318457
You would get very bored of doing 2-300 pushups and 50-100 chinups every day, and very quickly hit a plateau and not see any major/noticeable improvement ever again

>>76318458
I'll do the row machine then that you can load with plates, prob better than the cable one long term.

>>76318451
yeah rows should be hitting your upper back that's what their for.

You can use a chest supported row instead, if you'd like, both are good, chest supported row have less of a learning curve and will not tax your lower back which is good if your doing them after a heavy leg workout or you train legs the next day.
>>76317264
bragging rights and also, most strength programs work on percentages of your 1rm, so a program may tell you to do a 3x3 at 85% on ohp, lets say you ohp 100kg well that would mean the program requires you to do a 3x3 with 85kg then. Pic rel is an example

Are my lifting days over?
I've been getting lower back pain every time I do deadlifts in the last few months. I've gone down to doing 135 and it still happens. It's not sharp pain but there's definetly something wrong if even 135 triggers discomfort. Am I done for bros?

>>76318752
https://www.youtube.com/watch?v=arHCIA5saYo

>>76318718
Probably will do chest support because i did squats and right before the rows i did trap bar deadlift, was planning on doing seated cable rows initially but tried the rows because seated cable row was taken. but i think plate-loaded machine rows will be interesting. thats going to be it tomorrow. thanks all.

>>76317272
if work has a kitchen, a can of salmon. Or carry around your own can-opener and fork.

>>76318752
go to physio. Book 4 sessions and then do the shit they say to do.

Been lifting for a few years but I hurt my knee warming up for squats on Wednesday. It’s concentrated on the knee joint but sometimes the pain radiates across the hamstrings and other parts of my leg. Not sure how serious it is since it’s only been a few days but I can’t recall it ever being to this extent. Any advice? I’ve hurt my elbow, knees, and back before but they’ve always healed up after a few days. Taking time off the gym for now but I’d appreciate any advice

>>76314022
maybe don't wear shirts for 12 year olds

>>76313845 (OP)
How long after a break do you begin to lose strength and muscle and how much do you lose?

What kinda lifting chalk do you guys recommend?

My side delts are lagging majorly.
I do lateral raises 3 times a week but one day I do them moderately, one light and one to failure, should I just switch and do them to failure each session?
Also considering doing BNP, many reps without as much weight as my OHP instead of pike pushups, would you recommend it?

>>76319247
>should I just switch and do them to failure each session?
This is honestly one of the more contested ideas in all of lifting. There's so many people that will say "lift until you have 1-2 reps left" and tons of people that say "lift to failure on the final set no matter what". How many lifts are you doing for mid delts? I'm doing lateral raise machine and cable lateral raises both 3x12 and it's giving decent progress

>>76319258
Besides lateral raises I do OHP on one of my push days or pike push ups on the other.
For lateral raises I alternate between cable and dumbbell depending on the day, aiming at a range between 15-20 reps with varying weight depending on the intensity and outside of the day I work to failure I tend to stop at 3 sets.
I thought of dropping the rep numbers and increasing the weight too but not quite sure.

>>76319277
Dumbbell raises are incredibly mediocre compared to cables, I'd honestly switch to only using cables. If you can do 15+ reps it's time to up the weight, the reason they're lagging is because you're doing too many reps and wasting time not increasing the weight. Once you can hit 12-14 reps, up the weight by 2.5lbs every time. Mid delts are notoriously annoying/difficult to grow so you really gotta rely on double progression for them if needed

>>76319288
Gotcha I'll do that then. Thanks for the help.

Could I get some critiques on my routine?


>Upper

4x8-12 incline barbell bench

4x6-8 pull ups

4x8-15 cable reverse flies

4x8-15 cable chest flies

4x8-12 trap bar shrugs


>Legs

4x6-8 barbell back squats

4x8-12 RDLs

4x8-12 weighted sissy squats

4x8-15 single leg calf raises


>Arms

4x8-12 flat bench (retarded but like the extra volume here)

4x8-12 ez-bar curls

4x8-15 cable lateral raises

4x8-12 overhead triceps extensions

4x8-15 forearm curls supersetted with reverse curls


My routine is usually UAxLUxxALx-->. Sleep and energy levels are pretty great. Have around 100-120g of protein a day at 170lb. Been lifting seriously for 1.5 years and look alright but am frustrated at my lifts - 120lb bench and 200lb squat. Definitely going to failure too! Please help before I fall for the bad genetics de-motivation pill.

>>76319430
Upper day already hits the arms, you don't need a dedicated day for them. Just add a single isolation for biceps/triceps on upper day. Shrugs are a meme, do something else.
>120lb bench
After 1.5 years??? Jesus dude what are you d--
>4x8-12 flat bench
jfc stop that. 3x5 or 5x5, nothing more. 3x8 if you wanna do lighter weight with more reps

>>76319453
>jfc stop that. 3x5 or 5x5, nothing more. 3x8 if you wanna do lighter weight with more reps
Can I use the same rep schemes for dbs?

> Shrugs are a meme, do something else
I definitely want a trap movement that's not DLs. Chest supported row work?

>>76319481
>Can I use the same rep schemes for dbs?
If you can get them into position yes why not?
>Chest supported row work?
It's the single best back workout, you should already be doing them

I'm 6'0 170~ pounds with slightly visible abs. My back has barely any definition and feels like it isn't really getting much stronger. I've also been curling the same dyel tier weight for the past two months. I'm running a PPL program right now. Should I try to get to 175 lbs? Do a lot more pullups?

>>76319532
>My back has barely any definition and feels like it isn't really getting much stronger. I've also been curling the same dyel tier weight for the past two months.
You're either not putting enough effort in the gym, not increasing the weight like you should be, or your diet/lifestyle is garbage. Fix your shit. Change the routine if it's not working for you

If you go the gym and its shift change and the staff look at you and go "yep he's here" , one guy and one girl and they both stare at you

Is this a good sign or a bad sign for your reputation at the gym? For the record I don't make eye contact or anything with any of these people, not even entering or exiting the place.

>>76319644
Thanks for the response. It probably is that simple, I just have to put in the effort

if i make sure 19% of my calories are fruits and vegetables and i get enough protein why use the rest of the calories on rice/oats/nuts/seeds/"healthy fats and carbs" instead of pastries

>>76319975
You can divvy it up whatever way you want. That's why "If It Fits Your Macros" is a thing. Though I'd recommend to try and limit sugar as much as you can.

>>76313845 (OP)
I've heard egg prices are wild in the US can I get a comparison? In my country (Ireland) I pay the equivalent of $5:49 for 3lbs of eggs (there's 20 of them). Are US prices considerably worse?

>>76319033
You're fine missing a week or two. You might lose a rep or two in a set though.

>>76319930
If they're laughing it's bad. If not it just means they know your face. If you work in the service industry you get to know the face of regulars.

2 months on keto, my diet is like 85% meat and fat. I got my bloodwork results back but haven't spoken to my doctor yet. Apparently my test is high for a 23 year old, but not abnormally high.
The problem is that my cholesterol is through the roof.
>220 total
>40 hdl
>160 ldl
>114 triglycerides
I showed this to a family member who's a nurse and she started freaking the fuck out telling me that my diet is going to kill me. But I feel better than ever and I've been slowly losing weight on this diet without any major changes in exercise.

I really don't want to quit, should I be worried?

>>76320103
hijacking as I am curious about the US and other places. I get an amazing deal 7.32 USD in Canada because I buy them out of a parking lot from the Hutterites.

20 eggs for 3.6lbs from the Hutterites. Double yolk. You can buy walmart 20 eggs for "large" $5.19, which is 2.5 pounds according to the egg council, but I would be shocked if they were above 2 pounds.

>>76320105
I've lost 6 weeks in the gym, how bad is it?

>>76320103
>>76320147
US typically sells eggs in these ways: per dozen, per 18, per 5 dozen. Very rarely you'll see a store cut a dozen package in half and sell them by the half-dozen. Prices are also highly dependent on egg size. Mediums will of course be cheaper than extra large. That being said, I'll see anywhere from $6 to $12 per dozen. I've seen 5 dozen packages go for $35-45. I live in Oregon fwiw, in a large city
>I pay the equivalent of $5:49 for 3lbs of eggs (there's 20 of them)
That's really good.
>You can buy walmart 20 eggs for "large" $5.19
Also really good.

>>76318663
Wut if I do them weighted

>>76320147
>which is 2.5 pounds according to the egg council, but I would be shocked if they were above 2 pounds
I put the container of eggs on my kitchen scales and weighed it. 3.08lbs which I rounded down to 3lbs. The container is super thin plastic and weighs 40 grams (so 1.4oz) It's good to weigh stuff that isn't sold by weight to make sure you're getting the best value.
>>76320158
You will have lost some strength but not a huge amount. Expect to take 1-2 weeks of your regular workouts to get back to where you were.
>>76320162
>per dozen, per 18, per 5 dozen. Very rarely you'll see a store cut a dozen package in half and sell them by the half-dozen
It's interesting to see you say in the US they don't sell by the half dozen, that's a very common size here. We typically sell eggs in: 6, 12, 15, 20. Buying 5 dozen at once is unheard of here unless you're buying direct from a farmer.
>Prices are also highly dependent on egg size. Mediums will of course be cheaper than extra large
Yeah, I think that's true everywhere. That's why I think it's good to weigh what you're buying.
>That being said, I'll see anywhere from $6 to $12 per dozen
That seems very expensive unless they're huge eggs.

>>76320233
>Buying 5 dozen at once is unheard of here unless you're buying direct from a farmer.
Hah yeah it's very common here. Besides smaller neighbor markets, all stores will typically have 5 dozen packages
>That seems very expensive unless they're huge eggs.
$6+ for a dozen medium eggs. I'll regularly see $8-12 for a dozen of large/extra large

>>76320199
yes, of course that would be better. duh.

>>76320233
>You will have lost some strength but not a huge amount. Expect to take 1-2 weeks of your regular workouts to get back to where you were.
Okay thank you

>>76318663
I would not do it everyday though. It'd ideally be 3 times a week.

>>76319430
I ran this program, it worked for me (its free)https://www.boostcamp.app/coaches/basement-bodybuilding/basement-bodybuilding-upper-lower-program

>>76320370
i substituted smith bench with dips and did skull crusher instead of JM press. Its meant to be ran ULxULxx

>>76315624
depends how much you're taking and boy weight

up to a point the excess just gets pissed out but after an other point it can be dangerous for your health

>>76320400
So with everything my daily vitamin D intake is actually closer to 300% the DV apparently, 180lbs btw. Like 2/3rd of that is from supplements though and don't they have absorbency issues? My daily multivitamin is like 167% alone and I don't wanna stop taking that fug

>>76320435
how many IUs is that, I don't work with Daily Value

>>76320468
like 1700IU

>>76320477
that's your daily intake?

that's a small amount
you should be taking 5k a day

I bought some lard and chicken breasts. How do I cook with lard? My options are oven, stove, air fryer, rice cooker. I'm obviously not using the microwave.

I heard that cooking with lard ortallow can actually extract seed oils.

>>76320829
>How do I cook with lard
.... the exact same way you cook with any other oil?
dump two tablespoons into the pan and plop the chicken in. bonus points for letting the pan heat up before dumping the lard.

>>76320839
I never cooked with other oil.

>>76320860
have you ever cooked?

>>76320865
Yeah. I usually just use the oven or grill or rice maker or microwave. I've only pan fried few times. I used to own a deep fryer similar to fast food restaurants but threw it away after learning vegetable oil was terrible for people and falling for the air fryer meme.

>>76320885
Air fryer is great though it's not a meme. I pretty much never use a microwave anymore. Deep frying in lard or tallow will make fried foods healthy again, and you should probably buy some nonstick spray for your grill (I like avocado oil) because it gives a better char on the outside of meat.
Just look up some recipes online, everywhere they recommend sneed oils they can be replaced with tallow or lard. The only oil I wouldn't replace is olive oil (unless it's for high temperature cooking, you should still use lard for that instead).

>>76320902
I use butter for the grill :)

Alright I'll see if I can find an air fryer chicken recipe with lard.

>>76320907
large chicken breasts will come out way better if you pan fry them and then finish them off in the air fryer

>>76320916
Hmmm. So pan fry in lard then throw them in air fryer? Do you know any good ingredients to add to it?

>>76315694
white>brown
with rice and other things
>>76316898
very bad
yes, olive oil, coconut oil, avocado oil, butter and animal fats
>>76318261
>Will it do anything at all?
yes
>>76318451
>Did trap-bar rows last week, but i couldn't really bend over 90 degree angle
yeah that's the nature of a trap bar row
>>76318752
https://www.youtube.com/@lowbackability
>>76318925
https://www.youtube.com/@TheKneesovertoesguy
>>76320138
https://bodyrecomposition.com/nutrition/a-guide-to-dietary-fats#Of_Dietary_Cholesterol_and_Blood_Cholesterol

>>76321045
thanks for the article. I came to the conclusion that I probably shouldn't worry too much as I exercise enough and am moderately skinny. And I should also eat more fish, which I was planning on doing anyways.

is it normal for ring l sits to be pointed 'sort of' down?

Incline sit-ups seem to horribly fuck my lower back. What can I do instead?

>>76321374
cable crunches and leg raises lying and hanging and then dragonflys

>>76315008

Lifting directly burns hardly any calories but supposedly your BMR increases around 10% as your body works to repair damage to your muscles over the next 48hrs or so. I just assume a 200kcals per day increase.

>>76321397
>majorly physically straining yourself for many minutes burns hardly any calories
are you stupid or stupid?

>>76321403

Think about it. The actual time you are physically moving weights, between warm-ups, 1-2 minute wait per set, setting up the weights, etc is miniscule compared to continuous cardio exercise of the same duration. You don't lift to burn calories, you do it to build muscle.

>>76318752
if you didn't have a snap moment of sharp pain you're probably fine. But even if you're not a physio can still completely fix your shit.

>>76313845 (OP)
Workout Routine:
AxBxAxxBxAxBxx
A Day:
> Squat (3x10/8/6) (10 minutes)
> Bench (3x10/8/6) (10 minutes)
> DB Curl (3x10) (5 minutes)
> Leg Press (3x10) (5 minutes)
> Dips or Calf Raises (Optional)

B Day:
> Deadlift (3x4/2/1) (10 minutes)
> OHP (3x10/8/6) (10 minutes)
> Barbell Shrugs (3x10) (5 minutes)
> Barbell Rows (3x10) (5 minutes)
> Abs (Optional)

What am I missing? I've never actually done Abs

I got a virus, not sure what, norovirus or what, but it keeps giving me diarrhea and I am PISSED strongly pissed enough to just not exercise because I don't want to get up every 10 minutes to take a shit, because some SHTSKIN NIGGER working at Burger King couldn't wash his hands.
I want EVERY NIGGER, CHINK, SPIC, JEET, ARAB, and NON WHTIE OUT OF THE WEST RIGHT FUCKING NOW. These niggers are actually so dumb they CAN'T WASH THEIR HANDS PROPERLY.
That is all.

>>76321533
You're the one that made yourself sick by not washing your hands retard. Blaming your problems on someone else just makes you look even more pathetic.

>>76321556
I won't lie I know for a fact that it's Burger King that did it to me, but it is my fault. Both can be true.
Why?
Because I had eaten there a week earlier and got diarrhea for a day but thought "Oh whatever it won't be worse than last time whatever it was that was in that whopper."
I was very wrong and haven't stopped shitting in 5 days.
Yes I ate food I knew was risky but still. Fuck niggers. Niggers and jewish people did this to me personally.

How do you deal with heat and excessive sweating?
When I work in very hot and sunny place ~110-120 F in shade.
During this I drink about 2 gallons of water, and still feel thirsty for few days after that, and very weak and drowsy.
Is this heat exhaustion or dehydration and electrolyte imbalance?

>>76321674
>During this I drink about 2 gallons of water, and still feel thirsty for few days after that
yeah cuz you get dehydrated, duh

>>76320611
>5k IU a day
>when 4k is the upper limit
nigga you're trying to get me killed aren't you

>>76321742
just don't look up how many IUs seniors get in retirement homes through injections

>>76321878
i think the key takeaway difference here is those massive doses are given out once a week to once a month, not daily

I had an awful session today, failed practically every lift I've been stuck on for months now. do I kill myself y/n

>>76321898
same difference when I take d3 I take 8k IUs
problems start when you take 10-15k a day daily for months
>>76321907
boo hoo nigger
try again next time and succeed

Would fractioned cardio throughout the day be good for weight loss? I'm currently training (PPL + rest then PPL + 2x Rest) but it's getting hard to fit cardio into my day because I spend a lot of time studying/working. However, I could fit something like 5 minutes of cardio in a stationary bike after 30 minutes of studying/work since I'm in my room all day, so basically after 5-6 hours of effective study I'd have done almost an hour of cardio spread thoroughout the day.

Also what would be the difference, if any, in doing fractioned cardio like that instead of doing it in one session? Would I be better off with high-intensity 5 minute sessions or moderate intensity/steady-state kinda "simulating" a full 60 minute session.

>>76322064
Technically it's better than nothing, but chasing weight loss with exercise is a fruitless goal. The amount of work it takes to burn calories far outweighs just not eating it in the first place.

>>76322064
Doing like 30 minutes of LISS after lifting would be best for gains
If you want to do HIIT I would do it in one session but separately from lifting to minimize cortisol spike from the lifting+ HIIT together
So lift before work, HIIT after

>>76321907
Use this as an excuse to go to a buffet and actually eat for once so you're legitimately stronger tomorrow

At what point do I start needing elbow and knee braces? I'm lifting 8kg dumbbells only but both knees and elbows are starting to hurt

>>76321518
I would just warm up to straight sets of 5 on s/b/d/r
And the. Straight sets of 8 on everything else

>>76322096
I'm cutting

>>76322098
it is sad that you were malnourished

I have a small perfectly circular wound on my finger. I don't know how I got it, and it won't heal. Every time I unbandage it, some small touch gets it bleeding again.

Is this some sort of wart or something? Never had any.

I know it's not a sustainable approach, but will I go to Snap City if I stop warming up for bench for a few weeks (usually start with empty bar) and do pushups instead?

Let's say I want to hit 80kg working weight and I'd do something like:
10 pushups
15 pushups
60kg bench x 8
70kg bench x 6
80kg 3 sets of 5

>>76322575
depends on your bw

>>76322581
80kg or 175lbs

>>76322588
you should be fine
but try it and if it feels bad then obviously stop

>>76322597
Alrighty. I'm asking because I think my form is different with light weight vs heavier weights and I might be drilling incorrect technique with my first warmup sets. So I'll get rid of those and train with actual weight because that's when I feel solid and there's no pain/discomfort. It's like I need some pressure so that my limbs move correctly.
Of course in the meantime I'll look for any possible cues and stuff that my work my actual problem out.

>>76313845 (OP)
WHat can I do for joint health? I just tore the thera band I was using for rotator cuff exercises

>>76322629
>and I might be drilling incorrect technique with my first warmup sets
well then stop

every rep of your bench press should look as close as possible to each other which should be as close to your mastery of the form as possible
(obviously the higher the relative weight that harder it is to maintain perfect form but you should try)

>>76322657
buy longer and thicker resistance bands

>>76313845 (OP)
are dead hangs a meme?

My hamstrings are cramping whenever I do pic related. No, not as a part of a workout or something but just moving my leg like this cramps it.

My hamstrings are cramping whenever I do pic related. No, not as a part of a workout or something but just moving my leg like this cramps it. It's only this muscle so I'm not lacking some minerals. What to do?

>>76322735
They're a great way to increase grip strength when you're struggling.

>>76322735
Absolutely not. Not only great for grip training/forearms, but decompressing the spine. Aim for 20-30 seconds at a time, rest for 60-75 seconds, repeat. I'll hang for 15 seconds, then twist my hips back and forth for the last 15 seconds before resting, it feels great

>>76313845 (OP)
Zoomzoom here.
Will inliners give me a rounder GYATT if I use 'em regularly for about 5-10km at a time?
Bikes are too big and I never learned how to ride a skateboard.

>>76323008
What the fuck are you even saying??

>>76322770
I hang after each workout for 3 years to decompress spine and accidentl increased grip strenght. Its true

>>76323022
Roller skating = bigger ass or cap?

>>76323063
It's cardio, it'll do the exact same thing as other cardio. If you want bigger muscles lift weights

>>76323068
Will cardio kill my ass, side-ass gains if I'm thin?

>>76316993
my doctor told me years ago that if there was no pain with the clicks you are fine.
my knees click constantly and ive never had a knee injury. This is more general advice for anyone but make sure to do some knee mobility exercises. doing simple movements which youve already done but doing the backwards helps the knee a lot. Im talking like skipping type exercises football players do, theyll do a movement forward, then the same movement in reverse

How do you know if you are taking to many supplements/herbs?

>>76323290
Are you deficient? If not, you're taking too many.

>>76323290
Do you have a balanced diet? Congrats you're wasting your money

What's the lesser evil to order when dining out?
>salads
>soups
>water
Those aren't food.
I was thinking chicken fajita is safe option.

>>76323342
The devil is in the details: Does it have a heavy sauce? Is it a large portion? Is it oil-heavy? Will it come with some kind of bread?

Honestly without calorie amounts it's difficult to come to any conclusion. The easy answer is "try to avoid eating out".

>>76323093
no
>>76323290
when you look at the list of what you're taking and then ask yourself if you are notcing the effects and answer that you don't

uhhh basically there's not that many supps that actually do something so it's somewhat easy to take too many

>>76323350
I completely agree with you anon.
But I have social live, I don't drink anymore and lost 20 lbs just from that.
>bread
I'm not into keto stuff, but would pasta/pizza be better option?
Also I'm not talking about fast food joint, but real restaurant with real food

>>76323350
>The easy answer is "try to avoid eating out".
I understand the idea behind that but that is simply not possible for everyone
>>76323342
whatever sound least caloric

leaner meats or fish
no deep frying
ask for no sauce (most sauces are made up of oil and spices)
mostly avoid carbs

stop worrying about the calories AS LONG AS you don't go out that often
a weekly outing can be easily offset with some calorie restrictions on the other days of the week
and of course monitor your weight weekly and act rather quickly when it starts going up

>>76323359
>I'm not talking about fast food joint, but real restaurant with real food
I figured that already. Again, the issue is knowing what's in it and guessing the nutrition from there. Depending on your goals your options can shift a lot. Bulking? Many more options, even if they are unhealthy. Cutting? Salads and meat/veggie dishes are your best bets. Pastas and carb-heavy options typically are the less healthy options.

>>76323342
>>76323359
People nowadays massively overstate how bad one night out is. Truth be told it'll have near zero effect on your progress in the long run. Order what sounds delicious to you, just don't make it a "several nights a week" thing and you're golden

>>76323359
>fast food joint
Honestly there's nothing wrong with fastfood as long as you don't over eat.
My post workout is mcroyal, just never drink soda

What's a good 3-4 days programm?

Do stomach vacum do anything or it's a meme workout?

>>76323431
PPL for 3 day, Upper/lower for 4 day

>>76323439
It's for posing/losing like a doofus. Does nothing for you

>>76323523
How to solve the problem of beer belly when relaxed then?

>>76323644
Surgery to remove organs? You're a human, your body does human things.

Do muscles get harder on a cut? I finished a bulk recently and have gotten stronger but im squeezing my chest and it just feels fat.

>>76323704
Less water and glycogen in the muscle, that's why bodybuilders carb up before a show

>>76322152
So stop
Gg ez

Your goal body weighs 40-80lbs more than you think anyway

>>76323770
>my goal body is 250 lbs
you're that faggot that claims he was 8% bodyfat at 270 lbs aren't you

>>76322229
Warts are rough and dry
If it's not on a skin crease you might have an actual problem if it won't heal

>>76322575
Different exercises
Get a big bench and then pushups are a meme
Can hit 40+pushups in a row whenever because I never do them

>>76322766
Dehydrated+ tight
Stretch and drink water+ electrolytes

>>76323342
Anything with a lot of meat
Make sure you get some fiber and don't eat all the crap they send with it

>>76323773
They ain't claims boi
They histreh

>>76323644
Vacuums unironically help
They aren't magic but they'll keep you flatter
It also doesn't matter lmao

>>76323798
post proof or please stop posting

>>76323773
If you're 6' or taller, yeah, probably or even more than that

>>76323804
You post here and haven't even pulled lmao4pl8?!
Fuck off lil guy

>>76323818
>>76323816

low effort, I expect more

>>76323823
The funniest thing about this is that jannies do it for free, but they actually have power.
You come into these threads acting like a quasi moderator or some shit and have never done a single thing gym related that was remarkable in the slightest

My max lifts @ 6'4":
Dead: 535
Squat: 415 (400 atg)
Bench to chest: 335
Bb row with perfect form: 275x3
Strict bb curl: 145

My max bbing stats:
274lbs @ 8% body fat in April of 2019

I ran Arnie's blueprint except I started with the heaviest compounds and worked my way down with 5+ sets of 5 on the big lifts 4+ sets of 8 on accessory compounds and then sometimes I would do some trash volume

To get to my peak body weight, I was eating 4500-5500 calories a day so I could lift, do 2 40 minute sessions of loss cardio and work 8+ hours every day

To cut down to my peak stats, I increased frequency, first running the 6 weekly sessions in 3 days and then doing full body every day for the last 2 weeks

Maybe if tried to get your lifts up half as hard as you try to moderate these threads, you might, legitimately have something of value to add to these threads

>>76323878

What's your calorie deficit when you cut?

>>76313845 (OP)
>caught a glimpse of myself in the mirror toward the end of my workout
>damn i'm actually starting to look like what I want to look like
>finish workout, go shower and eat dinner
>pump has worn off
>look like nothing again
How long until I look like todays pump?

Does anybody have that thread where op told some lady to “pick that up” when he dropped something at a grocery store?

>>76323950
250-500 calories, which is the same surplus i do for a bulk. i weigh myself at the same time every day, and I try not to lose or gain more than 1 percent of my body weight in a given week. Its ok if a week exceeds that 1% mark, but you really dont want to make a trend of it. I find I lose the most fat and keep the most muscle this way, and in reverse for the bulk I gain the most muscle without gaining unnecessary fat this way

>>76323950
I start around 700-800, slow it down to 500-600 a month in, 2-3 weeks later it's around 300-400

Do I have to hit every single part of each muscle group for every full body work out? Is it fine if I hit each part of a specific muscle group on different days instead of the same day as a beginner?

>>76324228
>Do I have to hit every single part of each muscle group for every full body work out?
Ideally, yes. Which is why full body workouts are so suboptimal, you're spending a helluva lot more time in the gym per day, or you're not getting a proper workout by not hitting everything as you should be. It's a lot easier to hit every muscle when you split the days up into PPL or U/L
>Is it fine if I hit each part of a specific muscle group on different days instead of the same day as a beginner?
Shit as a beginner it almost won't matter. Bench, lateral raise, row machine, squats, ab crunch machine, lower back extensions. Congrats there's your full body day

>>76324228
if youre a beginner you should be doing compounds only

Following Stronglifts 5x5 and my OHP is stalling around 50kg (I'm 50yr male 87kg) even microloading 1kg increases I'm still finding it hard to get through that plateau.
I've had form checked a couple times and its fine, legs locked, core tight, chest tilted skyward, pressing from shoulder directly up / down, head coming forward, shrug at top etc.
Any tips on supporting excercises / variations I can do to improve that first hardest part of the lift from bar on shoulders? thx bros

>>76323778
Its not bleeding now, and its literally just a circular hole that I have no memory of producing. I'll check with my GP next week for other stuff, and I'll have her look at this too. But I'm gaining certainty its some kind of wart.

>>76325003
Looks like you got bitten by a brown recluse

>>76324502
+ Arms and shoulder flies

>>76324775
I would add push press and then really focus on the lock out and descent

If you do incline bench, stop and focus on Press®™© instead

>>76324228
You should really be running starting strength+ arms and shoulder flies and doing cardio after each session

Even intermediate lifters shouldn't be trying to program their own routines

>>76323998
Never
The day you started lifting was the day you became forever small

>>76325056
>Looks like you got bitten by a brown recluse
DO NOT GOOGLE spider bites brown recluse AND GO TO IMAGES

>>76325063
A little brown recluse but looks like his pic
He clearly has some amount of necrosis, it's just small enough that it's not getting gross

I always wonder exactly "how other /fit/izens browse /fit/?"
I almost exclusively browse when I'm taking a shit.
Surfing FPH and any thread that seems interesting beyond onionsmaxing.

>>76325738
while I'm waiting for work or extremely bored with nothing else to do.

>>76325056
>+ Arms and shoulder flies
yeah you shouldnt be bothering with those as a beginner. not to mention, the entire point of full body routines (which you ALSO shouldnt be bothering with as a beginner) is to save time and focus on the main stuff... like compounds, not isolation for literally every muscle group.

>>76324379
I only have a bench and a pair of dumbbells at home so I'll have to find a few alternatives to replace some of the exercises you listed. Are dumbbell deadlifts a decent replacement for lower back extensions?

>>76325056
>You should really be running starting strength+ arms and shoulder flies and doing cardio after each session
I understand arms, shoulder flies and cardio after each session, but what do you mean by starting strength?

Currently trying to cut, is it bad if I don't feel hungry in the evening?

>>76326223
You should feel blessed if you don't feel hungry and are counting calorie properly. Hunger is the demon of every struggling fatty.

>>76326245
I'm not actually counting calories, just trying to eat as little as possible. Has been going well for the past weeks, 4kgs down from my peak in a month, workouts absolutely suck, but I'm starting to not feel hungry in the evenings.

>>76326269
>I'm not actually counting calories, just trying to eat as little as possible
count calories. For no other reason than to make sure you're not screwing yourself in the long run.

>>76315008
It's impossible to say how much you burn working out.
So just take a guess at your TDEE, and then test it by predicting how much weight you *should* gain based on the calories you're eating and compare it to how much weight you *actually* gain by weighing yourself. If your prediction was off, adjust your TDEE accordingly, and keep doing that until your prediction matches the actual weight change.
Then just use your TDEE and don't worry about how much of your TDEE is your actual maintenance cals and how much of it is burned during your workout.

>>76326287
>For no other reason than to make sure you're not screwing yourself in the long run.
wdym? I intentionally bulked up (too hard) for the gym, but I do not like it, I prefer to be light. If I lose more strength than is optimal, so be it.

>>76325738
I don't. I hang out in the sqt/qtddtot threads

>>76326269
>I'm not actually counting calories, just trying to eat as little as possible.
This is how you ruin your progress. The human body was not meant to be in starvation mode at all times
>>76326307
>If I lose more strength than is optimal, so be it.
Homie you're gonna lose *all* your strength because your body is going to eat your muscles because it can only derive so much fuel from fat

>>76326307
Nutrition, strength, energy, etc. It's about more than just losing fat. And it's a great way to learn how to eyeball things without just going into total restriction mode. Like, you don't have to, but I'd strongly recommend it. It's also a great method for bulking up without getting too fat, as you said you did.

I want to start sprinting but I don't have anywhere to do it. I live in Ealing and there's nowhere around for sprinting

How do you make leg raises harder without weight? I can't bring fucken weights to the park. This is bugging me, can I even get strong abs without weights? I will never go to a gym to do use shitty machines.

>>76326409
You don't need weights to get abs. For BIG abs? Yeah, some weight will be needed. But regular old hanging knee and leg raises are plenty of most. Decline sit ups, dragonflies, etc. Abs are practically made for bodyweight exercises.

>>76326409
>I can't bring fucken weights to the park
why not?
If you need some stupid hidden mode then use weighted blanket. 10lbs on your ankles will amp the difficulty.
https://www.amazon.com/SERTA-Heavy-Weighted-Adult-Blanket/dp/B09MGGBXQK
There is also 15 lbs version.

>>76326381
Found a track.

>>76326409
>How do you make leg raises harder without weight?
Lift your butt, keep it raised for 1-2 seconds, slowly lower it. 10+ reps too easy? Lift it higher and lower it slower. Also use ankle weights, start with 1lb, work up to 2.5lbs

>>76326476
Looks like a road, but it can't be. What the hell is that?

>>76326522
Dunno, in the US pretty much all middle/high schools have a track, this was the only one I could find near/around his city. Was kinda weird how all the "schools" were just prep schools in a small house/building, and not actually schools. Their education system/culture is kinda weird

>>76326430
I want to be strong not just look good

>>76326430
Niiice this might actually be doable. It's going to be annoying carrying a lot of weight in my backpack but it might be worth it

>>76326483
This sounds like solid advice. Thanks

>>76326534
Fwiw if you're not already lifting your butt up, you're doing leg raises wrong.

>>76326529
That's me. I'll look into this, I fucking owe you if that's right. How did you even find this.
And yes everything is shit and weird here

>>76325056
do NOT listen to this faggot

>>76326545
No I am, definitely not the rest though. When I first started I didn't, I just had a very sore groin and no ab workout. It was miserable haha

>>76326575
>How did you even find this.
Went to Ealing on Google Maps, searched "school" because of >>76326529, changed to satellite view and just panned around looking for tracks. Which was *very* weird because I only found one track all around your part of the city. There's like.. fuckin.. 20+ or so in my city alone?

>>76326575
oh shit found another

>>76326588
>>76326595
You are the man

>>76326575
>>76326595
>>76326601
goddamn I was blind as fuck how'd I miss these I'm dumb. Well you get the idea of how to find more

>>76326604
I knew about this one it's not free and quite pricey

>>76325956
Having one exercise for shoulders, biceps and triceps is fine as long as the other exercise are compound exercises, correct?

>>76326754
the compound for beginner things is based on a lack of education for experienced and inexperienced lifters. It isn't a rule.

The nice thing about compounds is that they quickly show where you are weak if you are able to listen to your body.

>single part of each muscle group for every full body work out
you should, but this is usually why people move to a split as it is nearly impossible to hit every muscle without spending more than an hour and half in the gym. Most beginners just won't and it all goes to shit.

>each part of a specific muscle group on different days instead of the same day
it's call a split

>as a beginner
advise won't be worth much since optimally you want to plan your workout around your recovery time. If you can touch every muscle in a workout and keep doing that then perfect. Most people especially when they start lifting heavier can't and need a break for that muscle. Then add smaller muscle tend to recover faster. Most beginners can hit shoulders and triceps daily.

Go in and do some stuff for a couple of weeks and it should become clearer. Please add some forearm stuff now if you have any hint of grip strength issues.

I just had a look at my macros for today, panicked and bought some salmon because my logic was "salmon is healthy right" only to find out it has a fuck ton of fat in it for some reason?

Anyway, my macros at the end of the day are 140g of protein, like 300g of carbs (it was gym day today) and 57g of fat. I normally aim for 50g/sub 50g of fat per day, and I usually go for 150g of protein.

Is it worth me eating something else before the day ends (like a protein bar) to make sure I reach the 150g protein, or should I just leave it and not risk going over my calories? (i'm at 2.3k calories today, usually aim for around 2.4k on training day)

>>76326929
being off by single-digit %s of any macro is going to have near zero effect on your progress, as long as it's not a consistent occurrence.

>>76326940
This is purely a one-off because I didn't have anything in the house and just bought something random to suffice as a protein source. Won't be making this mistake again.

Is apple cider vinegar (either straight or as gummies) in the morning a scam? I've got IBS so honestly anything that might help me digest things better seems good. But is there something I could be taking instead, supplement-wise?

>>76326929
if you trained today I'd tell you to get some more protein
but not from protein bars (shitty macros)
on non training days assuming it's a one off then it's an irrelevant slip up

>>76326955
try it, it might help

>>76327055
>if you trained today I'd tell you to get some more protein
but from what

>>76327057
from cheese or milk or a ham, protein powder
but again protein bars have shit macros (unless that's the only other thing you have)

>>76327070
I've got fat free yogurt in.

>>76327073
that's good
I always put protein reqs above calorie limits except for two cases:
when someone is an obeast
when someone needs to get lean on time for something

>>76327082
im mr skeltal (like 147lbs at 5'10") so honestly i could probably use the extra weight if anything, but yeah, just ate an extra 100g of yogurt and im at 150g of protein so panic over i guess

Anons, does anyone here know any supplements that would actually boost test? I've been lifting for years just to get to the strength level of an average untrained man, and visually I am still skinnyfat and have gyno
All my lifts stalled after the first year of some negligible noob gains and I've been stuck in the same spot since 2018-2019, after they actually dropped a bit from my prime in 2017
I really want to solve this without roiding or getting TRT from a doctor

>>76327191
test cypionate and enanthate
did you train and eat and recover properly or did you fuck around with a shitty program?
>and visually I am still skinnyfat and have gyno
did you try eating in a deficit?

get bloodwork done in case you are hypogonadal and if you are get testosterone

>>76327238
>did you try eating in a deficit?
My lowest weight was 155lbs @ 6'4 but I still had plenty of fat around my waist and mantits
Then I bulked up to 265lbs gradually but apparently it was all fat because my lifts stayed the same and I just look like a fat sack of shit now despite getting a bunch of protein (and I don't mean plant protein, it was meat, eggs, whey etc) and enough sleep and everything
That's why I'm asking, I'm 99% sure it's hypogonadism at this point, but I was wondering if there are any supplements I can try out before resorting to doctors and needles

>>76327268
>My lowest weight was 155lbs @ 6'4 but I still had plenty of fat around my waist and mantits
what
the
fuck
do you have kleinfelters?

also how did your training look, what program did you follow? were you consistent?

>but I was wondering if there are any supplements I can try out before resorting to doctors and needles
there's micros that can help if you're deficient
like
zinc
magnesium
boron
omega3s
vitd

I guess looksmax org has a thread on naturally boosting testosterone but it's a mix of a few things that work and a lot of garbage

>>76327305
>do you have kleinfelters?
I have suspected this honestly
>were you consistent?
I used to do a full body workout targeting every muscle 7 days a week, I'm talking 5 hours of both compound movements and isolated muscles no matter what else was happening every single day
Then I cut it down to 4 days a week and split it into upper/lower body because it was consuming too much of my time when I left school and had more shit to do
>>76327305
>there's micros that can help if you're deficient
I've tried all of these, just hopped on boron recently
I also try to catch some sunlight now that it's summer, if nothing else it did boost my mood

Is it truly possible to build muscle but lose fat? I'm at my goal weight right now with some fat, I'm at around maybe 17-19% BF. I don't really want to go on a full blown cut since I like my size.

>>76327356
It's called body recomp and it's possible but the muscle gains are small and no where near as much as a bulk
>since I like my size
Well your size comes from the higher body fat % so don't expect to keep it when you cut.

>>76327356
Not really. If you want to get technical recomp does work, but it is incredibly slow, slower than bulking and cutting twice. There's a reason people have been doing bulks and cuts for over 50 years without any real change to that technique.

>>76327367
>>76327372
Alright well I guess I'll put on some more pounds then cut later.

>>76314697
You should do weightlifting first, cardio after. Only do light cardio before weights if you need an alternative warmup to warmup sets.

>>76327356
>Is it truly possible to build muscle but lose fat?
during the first year of training, yes

I have high body fat, especially for a male. I like workouts with high weight volumes. I have avoided a lot arm work just to hide that I go to the gym. Goals are that I want to move more stuff, have other fitness people know that I work out, stability and mobility are a nice to have, meh on looking good,

I have targeting my ass and now looking at specialization. My ass can keep up my pants even when I wear larger sizes with few issues so my maximus work is done for that. I have been doing abductor work with no adductor work if that matters.

Would a fellow /fit/izen notice medius and minimus work or just I go the traditional route and target the maximus. My current lifts are limited by my hams and quads and never the glutes so targeting to help with RDLs or squats isn't going to do anything. As already state extra stability is always a good thing. My one leg squat is shaky as fuck.

>>76327678
forgot pic.

>>76327678
You sound obese.

>>76327704
You sound obese.
>>76327678
>I have high body fat

I am clearly unaware of my body weight to height ratio. Thanks friend, I will take note of your very insightful comment.

Can I replace jogging with kettlebell swings? Is this okay cardio? My Oldman knees can't take jogging yk?

What I mean is doing the exact same routine but doing kettlebell swings instead of the jogging part

>>76326754
holy SHIT. if you are a beginner, do starting strength ONLY. ffs

>>76327743
What if I just do kettlebell swings chinups and ring pushups?

>>76327724
>kettlebell swings
A giant meme, they do fuck all for you. Using momentum to move a weight instead of using your muscles is the peak of clown behavior.
>Is this okay cardio?
No, jesus christ no.
>My Oldman knees can't take jogging yk?
Then don't jog? Elliptical has zero impact. Or go swimming. Or get a bike, or a bike machine. Anything but swinging trash around

>>76327954
> jesus christ no.
explain yourself
cardio is getting your HR up. If doing 500 swings puts you in Z3-4 HR for 20-30mins how is that not cardio?

Realistically, how far will a pair of these, a pull-up/dip bar, and a bench take me?
Gym prices have gotten ridiculous here, and I have no space/desire for a bar.

>>76327743
Alright, but what does starting strength have over ppl, upper/lower, or full body, and why is recommended for a beginner over those other programs?

>>76328330
I have a pair of the bowflex 552's. They max out at 52.5lbs.

On flat bench I am absolutely kicking their ass - I've kind of reversed things and now DBOHP is my primary push and flat DB press is secondary. So I DBOHP then DB flat bench, capiche? Anyway, I'm nearly hitting 3x10 at max weight for the OHP portion, then just repping the fuck out of them on flat bench

Today for fun I got the barbell and stands out. Same workout with the barbell. Repped 125 for 5, very nearly hit my lmao 1pl8 OHP for 1. Then flat bench for cleanup.

Let me tell you motherfuckers, in the last 6 months of limiting myself to these dumbbells, I have completely lost my bench press. Lmao 1pl8 for 3x10 had me fucking grinding it out.

So yeah. I guess let's say maxing these out puts you around 1pl8 for whatever you're doing.

>>76328456
I guess this is a reasonable expectation. I've read that you'll lift 80% with dumbbells what you would with a barbell. So:
>105/0.8=131.25

>>76328330
do not buy the bowflex ones they just got recalled for hurting a lot of people because the weights fall out. Just get powerblocks they are almost the same price and way higher qualtiy

>>76328320
there is an idiot in the thread. Probably the same guy who was saying compounds only for beginners.

>>76328330
1.5 year progress. You can easily extend it to 2.5 if you use drop in at a rec center and borrow their squat rack. Once a week would be all you need as long as you are covering yourself with things like goblin squats and one leg RDLs on the other days.

Does anyone else get bored when trying to do high rep low weight? I know I can go further but everytime just feel like yeah, I'm done doing this.

>>76328618
>Does anyone else get bored when trying to do high rep low weight?
How high of reps are you going..? And how many sets? Anything higher than like 4x12-14 and you need to increase the weight

>>76328624
For low weight 4x10 usually but sometimes less if I'm bored, do 3x5 normally.

Is having a calorie deficit, focusing on protein foods and lifting a good idea?

>>76328731
Is this bait? You've described a cut.

>>76328734
I thought you cut after bulking and adding a lot of muscle

>>76328749
Yes, that's the timing. The definition of a cut is what you posted

>>76328634
wth. What are you defining as low weight in regards to % of 1RM?

>>76328902
Probably about 60%.

is there an app like wger that just stores your date locally on your phone so i don't have to make accounts and upload my training data somewhere else?
i'm not gonna set up a server for self-hosted wger either.

>>76327724
>My Oldman knees
go swimming

>>76328488
>extend it to 2.5 if you use drop in at a rec center and borrow their squat rack
No such thing around here unfortunately.
My main worry was loading squats desu, idk if these 1-leg squat variations are a viable replacement

>>76313845 (OP)
does anyone else wear armrings? I feel I look better with one but it does seem gay. I had a hard time even finding picrel as it doesn't seem to be a thing for men

>>76325738
>I almost exclusively browse when I'm taking a shit.
I'm browsing here and there, when I'm at home and have nothing to do or feel exhausted

>>76329523
if your bicep isn't big enough to be noticed on its own then you shouldn't bother bringing attention to it.

why do i get turbo depressed and annoyed after the gym?

>>76329913
because you left the gym.

I am being serious. Gym has goals, a structure and the problems are defined and manageable. The real world sucks.

Start on ashwagandha. The cortisol sink helps a lot. Cycle every 4-5ish weeks and be prepared to cry like a bitch depending on your current mental state.

>>76328749
Not necessarily. It's possible to gain muscle during a cut (recomping). Especially if your'e a beginner. Especially if you're overweight.

>>76329929
but before comming to the gym and during im not happy either
but after the gym im unhappier more

I was in so much of a rush this morning I don't remember if I drank my creatine or not, should I just take the risk and drink some anyway?

never consumed creatine before in my life
apparently there's a loading phase but i don't know shit about that
can i get a quick rundown? how much should i consume?
i'm gonna google but i also want to read here

>>76330318
there is no risk, take if it it calms your mind.

>>76330420
The loading phase is mostly bullshit, you do have a "saturation" period which is creatine slowly being absorbed by the blood, but that just needs consistency, not volume. Take 5g a day and other like 10-20 days you'll be saturated.

>>76330420
>apparently there's a loading phase
It's a scam to make you use a month's worth in a week.
>can i get a quick rundown?
The scam is "instead of taking 5g a day like you should, you take 20g per day for the first week" to "load your muscles". But you don't load your muscles you just piss the rest out cuz your muscles can't use the extra creatine

What is a multi-vitamin with the highest percentage of daily value concentration?

>>76330619
You don't need a multi-vitamin unless you have a limited diet. Even then, you only need supplements for areas you're deficient in. A high-quality multi pales in comparison to a cheap single-source supplement.

I've been stuck at just under 1pl8 bench press and I've been working out for about tens months.
Am I progressing too slowly? I isolate arms 3x-4x a week but I'm not getting stronger.

>>76330671
How many lifts are you doing for chest? And what sets/reps for each? Unless you're really skelly mode, getting to 1plate shouldn't take too long. You getting enough protein/calories?

>>76330468
>>76330590
thanks

Is paracetamol+tramadol a gains goblin

>>76330703
why?

>>76330705
i'm the one making questions here buddy

>>76330687
I'm cutting (1700-1900 cals since I'm short).
Even at maintenance 80lb total plates is the highest and my arms give out first.
Chest 2x-3x Dips, Chest fly, bench press.
Protein about 0.5- 0.7 per lb, I find it hard to get in a balanced diet and cut. Would it make that much of a difference?

>>76330713
manlet lol

>>76330713
That sounds like too high of a calorie intake for maintenance

>>76330737
>too high of a calorie intake for maintenance
I used tdee calc it said maintenance was 2200-2400.
What maintenance do you suggest?

>>76330713
You're not going to make strength gains on a cut, only with newbie gains does that happen and newbie gains run out after a couple months.
>I used tdee calc it said maintenance was 2200-2400.
Those are only a guidance, not a rule, and they are wildly inaccurate. You need to monitor your weight to make sure the weight is going up/down as needed

>>76330753
What's your current height and weight and how many days do you work out

>>76330779
5'5
160lb
3 days a week
around 21-22% bf i believe

>>76330665
>single-source supplement
yeah that's why I'm asking is I don't have money to buy all the individual supps I need.

>>76330800
Exactly what I thought, you're eating way too much for a cut. I'm assuming you're pretty new and not doing huge 2 hour+ sessions. At-most you can expect to burn 150-200 calories per hour of lifting. Unless you have a physical job or do cardio consistently, you can ignore any other exercises for a calorie estimate. Since you workout 3 times a week, I predict you burn less than 150 per session. 3 sessions a week is 450 calories added to your weekly intake (1965*3 equals=14205). Divide that by 7 and your TDEE is aprox 2030 per day, which to cut with you need to be eating about 1530 per day.

>>76330833
How did you come to the conclusion that you need multiple supplements? Did you have a blood test that showed you as deficient in multiple areas?

>>76330840
I took magnesium and my sleep improved 50%. I was taking a multi but I wasn't sleeping. I am deficent in folate but just taking that alone seems a waste as wd2d0ell.

>>76330856
So you don't have a blood test that says you're deficient in anything.
>I took magnesium and my sleep improved 50%
And you're certain it's not placebo? If so, why not just take magnesium?
>but just taking that alone seems a waste
Why? You don't benefit from taking extra vitamins or supplements, only by not being deficient. If you don't have any proof of being deficient, there's no reason to "cover your bases". 90% of people don't need them.

>>76330836
>sedentary
damn, harsh but fair
My sessions are just over an hour.
I will lower intake and increase volume a bit, and not worry about strength until bulk.
Thank you

>>76330889
>damn, harsh but fair
The exercise estimates on these calcs are grossly generous, people overestimate their calories burned by a ton. Truth is burning calories through exercise is hard and slow.
>I will lower intake and increase volume a bit
If anything lower volume and keep weight the same. You have less energy on a cut so increasing volume is actually counterintuitive.