Maka Edition

I'm going to start a 10 week cut. I heard that the larger the deficit, the shorter the cut should last. For 10 weeks, what's the most I could cut a day without risking muscle loss and other adverse health complications? I'm thinking of shooting for 1000 cals a day to lose about 2 kilos a week with a high protein diet and light weightlifting as to not allow the muscles to atrophy.

>lifting for almost a year now
>added a lot of weight to all exercises
>except ohp
>only managed to add 1 (one rep) at 40 kgs for a total of 7 reps in the span of 6 months
How the actual fuck am I supposed to improve my ohp if it no matter what I do, it doesn't give two fucks about letting me improve it? I tried barbell, I tried db, I tried machine, nothing worked. Even as a newb, I was already stuck on 10 kg dbs, then I added upright rows to my workout and managed to get the weight up to 20 kg dbs in like 3-4 weeks. Problem is, I can't just keep spamming upright rows as it fucks with my arms.
How the fuck am I supposed to improve my ohp?

>>76333626 (OP)
no question, just here to say i love maka

>>76333626 (OP)
My main plan for "cardio" is walking to the gym and back. It's a 30 minute walk to and from, meaning I walk for an hour total. This isn't counting walks I take for leisure or to go somewhere else. Is this sufficient, or do I need to supplement it with other stuff?

>>76333626 (OP)
Can you build muscle on high volume workouts? Currently stuck using dumbbells and squatting doesn't feel hard enough unless I do 20 reps in one set. I still try to push to near failure everytime.

>>76333823
that anime had one of the best openings ever

I go to my local pool that has a very shitty cardio gym. the heaviest weight they have is a 30lb kettlebell.

I've already maxed out my working set for squats and rows. How can I keep the PO going?

>>76334222
Since you can't overload by adding weight you can try overloading with volume instead. Same shit, more sets and/or more reps. Ideally tho you should try finding a new gym with more equipment

Is he overrated and mogged hard in the era of the tiktokker/influencer?

>>76334269
who fucking cares this isn't even fitness

>>76334218
imo any compound movement over 10 reps isn't going heavy enough. It's likely you're just at the end of your current gains. Try doing split squats to focus more weight on a single leg to squeeze out any more gains you can.

>>76334065
Any amount of cardio is a good amount.

>>76333800
OHP is the hardest compound to improve on. Have you done any lateral raises or shoulder presses? I can't see how upright rows would assist in a pushing exercise.

>>76334220
true, all the soundtrack was so cool
i downloaded it on my phone and would listen to it by myself
black star, death the kid, so many good themes

>>76334232
>Ideally tho you should try finding a new gym with more equipment
I realize this is probably the best option. it's just a shame because that pool gym is literally 2min from my house and nobody ever goes there.

I've also been told by multiple people, including someone who works there that I should write a letter to the towns leisure director pleading to add more weights and they would very likely do it.

So here's what I was thinking of asking:
- Dumbbell set that goes to 50lb
- incline bench
- barbell with like, 4 plates? and some smaller plates

Anything else I should ask for? is 50lb enough?
I'm trying to keep it reasonable so machines are doubtful.
The gym also already has some TRX straps and a pull up bar. plus the usual cardio stuff (bikes and treadmill).
Also barbell might be a no go for insurance reasons.

>>76334697
>Anything else I should ask for?
Suggest that they could also get a rack/half rack with spotter safeties. Don't even need to ask for it straight up, just mention it as an option to also consider to avoid injuries. They might be more inclined to agree if they have to worry a little less about being liable for noobs visiting Snap City

>>76334312
>Have you done any lateral raises or shoulder presses?
Yes. Weird thing is, my side delts do improve unlike my front delts. Db shoulder press is stuck like bb ohp though.
>I can't see how upright rows
If you focus on isolating your front delts, it's possible to turn the pulling movement with your arms into an "actually" push with your front delts. Sounds like some schizo shit I know, but it worked for me.

>>76334809
What are your sets and reps for all of those exercises including OHP

Am i missing out on anything by not drinking 8 glasses of water daily? I drink 1200ml daily.

>>76334785
I think that would take up too much space for their liking. but I can throw it in there.

>>76334834
No, the "8 glasses per day" thing is old knowledge, before we understood that food has water in it. Essentially, the idea is now "drink when you're thirsty", or when your urine starts getting yellow. You wanna stay in that "light yellow or less" region

>>76333626 (OP)
As a complete newbie, should I be aiming to do the exercises 3x10 as cleanly as possible, or do 3 sets to failure however I can? Or do I need to find weights where 10 IS the failure (or like 1 RIR)?

>>76335144
You're making a mistake in making every exercise have the same sets and reps. Not every rep range is ideal for every exercise. Heavy compounds should be somewhere in the 5-10 range, accessories should be in the 10-15 range, and bodyweight exercises should be anywhere from 12-AMRAP. Doing every set to failure is a fast lane to injury and I would strongly recommend against it, particularly for a beginner.

any exercise tips to reduce the visibility of man boobs?

>>76335266
diet

>>76335288
been on keto diet for 9 months now and 162lbs from 193lbs and the chest is still the same

>>76335293
have you been exercising at all? What's your height and post a pic for confirmation of moobs.

>>76335296
mostly cardio and body weight exercise
height is 6' 2"

>>76335300
I have a hard time believing you have actual moobs at 6'2" and 162, that's 3 inches taller and 25 lbs lighter than me and I don't have them. Do you lift weights in any capacity?

>>76335310
if i wasnt too scared of dox i would post picture of my body to prove it
>Do you lift weights in any capacity?
no dont have any at home and too ashamed to show off at gym with my goblin body

>>76335317
>if i wasnt too scared of dox
1. we'd need personal info like a name or addy to dox. Your IP is more of a giveaway than a full face photo would be.
2. Lifting weights is a surefire way to improve the look of your body. More muscle means fat get distributed more evenly. Losing weight can only do so much if there's nothing underneath to display.
>ashamed to show off at gym with my goblin body
No one cares if you're the ugliest person in the gym. Everyone wants to lift and leave unless you're at some influencer place, which is usually stupidly expensive anyways.

>>76333626 (OP)
bros for the last week or so every time i try to lift heavy i start getting these terrible headaches on the left side/back of my head and neck. it's really bad and lasts up to 10 minutes. then i try my next set and it starts a few reps earlier. I can't work out like this bros it feels like shit, anyone had this before? what can i do to fix it?

>>76335435
Okay so don't lift heavy? Or bring it up with a doctor there's nothing we can do about it

>Biceps feel firmer but aren't any bigger
>Forearms look bigger but don't feel firmer
>Pecs only feel firmer at the bottom but are still fat, top part is a write off
>Belly still fat, but only when I'm sitting down if I stand up straight it looks alright and if I lean backwards it looks cool
>Shoulders are larger, but I'm no broader

I feel like I'm fucking up here and don't know how to rectify any of it. I'm turning into Frankenstein's tubby Popeye armed monster.

>>76335637
I'm guessing you haven't been lifting long.

>>76335641
Correct. Only been to an actual gym for the last 4 weeks. For the last 9 months or so I've been a dumbbell cuck at home because it's literally all I have space for.

Should I get straps or chalk?
If I get chalk, what kind would you guys recommend?

>>76335805
I know absolutely nothing about this but my instinct says chalk. good grip strength is a very big health indicator.

>>76335805
Depends on your gym. In my gym chalk is banned, so you'll see some people using straps. Thing is, though, grip strength is always what gives out first. Your back and arms and carry the load, but the grip is always going to be the weakest part of your body, and straps allow you to get past that

How can I fail safely while doing pic related? I'm putting the weight in one shoulder and then rotating it to the front, if that makes sense but it feels super sketchy.

>>76335837
I don't have an answer, I'm only gonna say "if I know I can't fail safely, I will never do the lift". This is 100% of those lifts. The only way to "fail safely" would be dropping the weight, and man would I feel like an asshole dropping that heavy weight from that high up

>>76335810
>>76335824
Guess I should train grip, and my gym allows chalk. I don't know if I should get liquid or the powder kind.

>>76335844
Liquid? What the fuck??? Get the powder, don't gunk up your fucking gym's bars with whatever liquid sticky ass residue leaving garbage

>>76334218
I do sets of 25 on bulgarian split squats and get pretty close to failure, which is what matters. Micromanaging the number of reps is bro science crap

>>76335650
You're expecting too much progress. Muscle growth is slow, slow, slow, particularly when you start out, and that's if your routine is even anything special. It takes well over a year of consistency and proper diet for a decently muscular body.

How’s my back?

>>76335970
looks fine.

I am starting to feel my knees during my leg press. I still have the doms, my knees are a little mad, but not in pain. 3 sets of 12 so I am not in danger of snapping anything.

Freeze my weight or do I need to find another exercise?

>>76335993
more weight less reps? Do your knees instantly get mad or more towards your last reps?

>>76336007
pretty consistent through the reps. I just upped my weight and I feel it more. I felt it before I went up 10 pounds, but not nearly as much. I also feel it on top of my knee and not behind it.

>>76335974
Phew, thanks. That curved looking part of the upper back always scares me, even though I know it’s probably just lats or whatever.

Chest and bis, or chest and tris?

>>76336173
all of them.

Also, thoughts on this schedule for just normal lifter trying to lose 15kg. Currently just doing full body 2x week
>Day 1 - Chest, back & biceps
>Day 2 - Shoulders, legs & triceps
>Day 3 - Off day
>Day 4 - Repeat

Is it possible to do training without bulking and overeating? Currently I curl dumbbells mostly at home and I'd like to try gym. My goal is to gain strength only, but not weight.
I am 175cm, 60 kg

>>76336180
You do chest and triceps on the same day, and you do back and biceps on the same day.

>>76336185
Ive done this for last 2years. Dont think ive put on much muscle, but my body just works better for day to day tasks now.

>>76336185
Yes, it's called "exercising". The vast majority of people live life this way.

Is this a good home exercise regimen to get some basic strength while losing weight? 2-3 sets 8-15 reps, planks are 30s. Don't have anything except dumbbells and a band, too fat to get a home pull-up bar and there are none nearby. Going to the gym while I'm still so weak seems like a waste too.
It feels unsatisfying somehow. Maybe I should remove something and add more core work?
>Day A
Goblet squats
RDL
Elevated push-ups
OHP
Floor press
Glute bridge
Floor dips
Elevated plank
>Day B
Goblet squats
Front dumbbell raise
Lateral dumbbell raise
Bent-over resistance band row
Seated resistance band row
Bicep/hammer curl
Resistance band triceps extensions
Resistance band pull-aparts
Knee side plank

>>76336354
>Going to the gym while I'm still so weak seems like a waste too.
It's not and will be the best way to progress quickly. Find a cheap gym near you (Planet Fitness, for all the shit it gets, is a fantastic beginner's gym) and go to it.
>Elevated push-ups
Do regular ones instead
>Floor dips
Use something elevated instead
>Front dumbbell raise
You don't need front delt work, presses will take care of those
>Bent-over resistance band row
>Seated resistance band row
Don't do these back to back. You wanna let muscles rest in between lifts, so put at least 1 exercise between them

I was buying protein powder today and a sales guy was trying to sell me on something called "slu-pp-332". I tried searching online but I only get fake looking Instagram and reddit posts. Anyone tried or knowledgeable on it?

>>76336377
>not intended for human consumption
lol. Straight from Amazon.

>>76336369
>It's not and will be the best way to progress quickly
I'll be doing the same things I already do at home though, so why pay extra and waste time on commute? When I find that the weights I have at home are not enough or that I really need some equipment I don't have I might think about it.
>>Elevated push-ups
>Do regular ones instead
>>Floor dips
>Use something elevated instead
Still too heavy and weak for that, 10-15 reps is enough to get me to failure as is.
>>Front dumbbell raise
>You don't need front delt work, presses will take care of those
>>Bent-over resistance band row
>>Seated resistance band row
>Don't do these back to back
Okay got it, thanks.

>>76336384
Yeah that's what I thought. It looked like it was being marketed as some miracle pill that gives you the fat loss effects of working out without actually, you know, working out. Some ozempic replacement. Immediately smelt bullshit.

>>76334813
Shoulder press: 3x5-6 22 kg db if after flat bench, 3x5-7 20 kg db if after incline bench
OHP: 3x5-7 40 kg (regardless of if after flat or if after incline)
Lat raise with straight arms: 3x15 10 kg dbs
Lat raise with bent arms: 3x5 16 kg dbs
It's been at least 5 months since I have done upright rows, as around the 50 kg mark they started feeling really bad on my arms, but I think my last sets were 3x5-6 50 kg.

>>76334813
>>76336446
Just adding another important bit of info:
I do shoulder presses with strict form and lower the dbs to collarbone. I don't cut out half of the ROM like a lot of lifters.

Does anyone have the screen cap of some guy claiming to have fixed his cavities by vitamin K supplementation? I have about 2 months before my scheduled dentist appointment and I'd like to give it a try as a last resort before he drills holes in my teeth, but I can't remember what formulation of the vitamin he used (was it K2 MK7?) and what doses.

30m here, been trying to lose weight for the last couple of months and have been making progress but kind of at a plateau now. Overall I just want to get leaner and get more muscle definition.

Would it in general make sense to take a couple days 3-5 days where I eat very very little or almost fasting and then go back to eating below maintenance?

or would that be pretty much worthless in the long run?

>>76336498
1-2 days should be enough to break through a plateau assuming you're generally eating under maintenance and not undercounting.

>>76335925
How much of a difference would it make if I started to fraud? It feels like I'm too old now to get into any realistically decent shape without some kind of booster.

>>76336498
No, it makes more sense to do a week at maintenance calories and then start to reduce your calories again.

Someone look at my fucked up nail and tell me its fine
What basically happened is one time when it was ingrown I cut away the base of the nail. Now a new nail is growing and gradually pushing the old nail upwards. The line is where its at now. The purple coloring is from nail polish.

>>76336733
Refeeding is bullshit and doesn't work unless it's done after fasting.
>>76336919
>The purple coloring is from nail polish.
Gay.

>>76336919
tis fine, m'lady

>>76333626 (OP)
>Uneven nipples
>Bitch tits
Should I be worried? I feel like this is a sign that I either tore something or I have uneven muscle development.

Anyone ever had toenails removed and regretted it. Think i need to have this procedure. No toenails will be 100 times better than what ive been cursed with. I just want to swim in public pools again and take shoes off at the beach like everyone else

>>76336921
Literally nobody mentioned refeeding. Calm down

what are some unhealthy ways to lose 50lb of fat in he quickest time. Assuming you were going to die in 4 months, and you just wanted to fit into a suit for 1 last picture before that happened. What's a way to go about it.

>>76337206
The less you eat, the more you lose. The more you move, the more you lose. You can take it from there depending on how much you want it

>>76337206
you would look better fat. Your body comp will be shit as viseral fat is the last to go and your skin will go to shit.

People will just ask if you are sick or not say anything.

>>76335993
in case others are in my position. After some research I am going to
freeze the weight
add spanish squat
add toe raises off incline board

Looking for guidance on 3x/week rotating A/B routines. I'm new to gyms and will be starting tomorrow at Planet Fitness. I'm 168 cm 66 kg and have been sedentary up until now, so I don't know if I'm biting off more than I can chew.

Workout A
smith machine squat 3x6-10
smith bench press 3x8-12
lat pulldown 3x8-12
cable lat raise 3x10-15
leg press 3x10-15
triceps pushdown 3x10-15
plank 2x60s

Workout B
hack squat 3x6-10
db incline press 3x8-12
chest-supported row 3x8-12
db ohp 3x8-12
db rdl 3x8-12
preacher curl 3x10-15
captain's chair leg raise 2x12-15

>>76334857
Wait so you're saying that I'm not supposed to piss out the color of Gatorade? ™ ®

>>76335435
>left side/back of my head and neck
these are usually muscle related. Keep an eye out on your posture throughout the day. and If it doesn't get better go see a physio. Maybe ease off on the lifts for a week or two.

>>76336703
I should rephrase: NOTICEABLE muscle growth is slow at the beginner stage, imagine you're packing sand into an unblown balloon. You can progress at the same rate as if it were full, it's just not gonna be noticeable for a while. You can still get a great body naturally by sticking to it.

Roiding is a personal thing. I thought about it for a long time in my 20's and ultimately decided the health risks and short-lived highs wouldn't be worth it.

>>76336354
are you doing this twice or 4 times a week? you need to hit the same muscle group at least twice a week.

So if you do curls only once a week, that's not effective.

>>76335435
Just lift with your right side so you can become das coomer

>>76337657
3x a week A/B/A then B/A/B. 3x just makes more sense time-wise for me. Should I redo it so I hit everything at least a little on each day but focus day A more on some groups and day B on the others?
I'm a total noob if that wasn't obvious enough.

>>76337904
So, I think you could tweak your day A just a bit and you could drop the B entirely. Maybe load up A more and pick and choose which exercise you want to skip to keep for the next sessions?

>Day A
Goblet squats -> great
RDL -> great
Elevated push-ups -> great (switch to normal when you can)
OHP -> great
Floor press -> Remove | works the same as pushups
Glute bridge -> maybe remove, squats and RDL already cover mostly
Floor dips -> up to you
Elevated plank -> good

>Day B
Goblet squats -> yep

>Front dumbbell raise
>Lateral dumbbell raise
OHP kinda already covers these.


>Bent-over resistance band row
>Seated resistance band row
These can just be normal bent over rows, you don't need 2

>Bicep/hammer curl
Perfect, I would throw these in A

>Resistance band triceps extensions
fine, go with dumbell when it gets too easy
>Resistance band pull-aparts
do bent over raise instead
>Knee side plank
skip? other exercises will target your core indirectly

>Revised Day A
Squat
RDL
push-up
Bent Over Row
Bent over Raise
Bicep Curl
Hammer Curl
OHP
Tricep Extension
Plank

Then you can throw in accessories if you feel like it, or skip one or 2 one day depending on how you feel. like maybe one day skip the legs and add some accessory work. or just do a shorter session.

I want to work on my forearms, abs, and back. What are the best isolation exercises targeting each that I can do at home?

Hey fit, I need some input. Soon I shall vamos a la playa and that motivates me even more. So

Here are my stats:
>am female
>am 5h/week at the gym, focus on different muscles each day

Here are my debuffs:
>I have PCOS which means I may not stress myself too much due to cortisol
>I have the tism like all of you
>and I also have the ADHD like half of you.

Here is the question:
>how do I focus my pcostismadhd on getting buff?

>>76338383
what the fuck are you even asking? How to focus your conditions on getting fit? How should we know?

We can give you mechanical and diet advice but you have to steer the direction of your own life.

>>76336733
>>76336921
Hmmm Dubs v. Schizoid. Source?

Does the carnivore diet actually work?
I'm just trying to stay healthy and live somewhat a little longer, can someone who has actually tried the carnivore diet tell me what it does before I fuck up my body even more with some fad diet?

any protein powder recommendations?

>>76338683
Get so-y isolate, it's cheaper than whey

>>76338671
fad diets are a meme, always have been. Just eat a balanced diet that hits your macros

>>76338671
Any kind of diet that implores you to actively eat only one kind of food or restrict an entire macro source should be ignored. They should only be used if recommended by doctor to treat a medical condition. If you're just joe-schmoe and are tubby eat less and you'll get further in life.

>>76338683
hard to go wrong with Optimum Nutrition Gold Standard. To me they're the cheapest whey that isn't dogshit

how is this style of pull up bar? im not sure i trust the hooks on the backside. like wtf dont they have a short beam connecting across?

>>76338977
they're okay. If you don't have tall doors you'll have to remove it every time otherwise you'll need to duck going through the door.

Oats for breakfast, beef for dinner, what should I be eating for lunch, something easy to pack for work?

>>76339177
Whatever high protein meal you enjoy that includes things the other meals don't.
>Oats for breakfast
*Only* oats? Every day?? I pity the people around you.

How many reps should you do with a weight until you feel ready to increase it by 5 pounds? Mainly dumbbell exercises, example: dumbbell curls.

>>76339935
Depends on the lift. Heavy compounds? Say you're doing 3x5, if the last set you can do 6+ reps, then increase the weight. For isolation lifts, I'll do 3x8-12, and when I can hit 12 reps in all 3 sets I increase the weight

>>76338311
>forearms and back
Deadlifts
>abs
Wood choppers and weighted crunches

>>76338671
>tell me what it does
It makes it easy to sell supplements/electrolytes/"organ meat pills" to people who fall for it.

Lately when I've been exiting the gym in the dawn hours I've noticed a bird of prey has taken to circling me. Should I worry that it's thinking about taking its shot, or is it just mirin? Currently I keep my eyes on the sky in case I need to Christopher Robin it with my gym bag, but am I just being paranoid? The stretch is a good 1km before it's too urban for it to follow so my vigilance is cutting into a good handful of minutes of rest time.

>>76333800
why do you want to?
>I can't just keep spamming upright rows as it fucks with my arms.
what do you mean it fucks with your arms?

>>76334857
light yellow is good because lighter means overhydration
>>76337619
you are most certainly not
>>76336703
faggot pussy and bitch in one
>>76335805
>>76335844
if your grip impedes your hypertrophy get straps
if you don't lift for hypertrophy then it's w/e
>>76335837
don't fail
>>76335970
keep your head a bit lower, not looking straight ahead but in line with the rest of the spine
>>76336180
do triceps on day 1 and shoulders too

>>76336354
>resistance band

you clearly have access to dumbbells so why the fuck would you use a band?

>>76336963
you'd feel it if you tore a pec
and you'd feel an imbalance in strength
do you always sleep on one side of your body?
>>76337206
dnp and clen and surgery
>>76337515
if you can plank for a minute you should do leg raises
>>76338683
whatever is cheapest and doesn't come from a questionable company
>>76338692
definitely not this
>>76340659
it's going to pick you up and fly away with you

>>76339163
i found this one

can somebody post the collection of the one anon listing ways to fix anterior pelvic tilt? i’ve seen it a million times but i never saved it.
also if you have your own advice i would take that too.

>>76333626 (OP)
How flexible can I expect to become by stretching every day if I've spent most of my life leading a sedentary life style?
t. 21yo 19,7 bmi

>>76341464
You're gonna think it's retarded but what worked for me was wearing a corset and making it tight asf. Idk if the corset itself helped but I was constantly aware of it being there and constantly remembered to shift my posture because of it

>>76341464

can someone please analyze my genetic genie labs? I was banned from reddit so I can't ask there

Is mixing coffee and protien powder bad? Seems like an easy way to save time

>>76341692

can someone please analyze my genetic genie labs? I was banned from reddit so I can't ask there

>>76341694
why would it be bad?

>>76341699

>>76340987
same shit really.

>>76341706
>>76341699
nigga who do you think we are? Most people here think seed oils will give you cancer and that eating onions gives you more testosterone. Go to a fucking doctor.

how do i smell nice? i just shower and then use roll-on or a body spray but what do i do if i want to smell like a girl or a rich guy with a mist of scent around them

>>76338383
>am 5h/week at the gym, focus on different muscles each day
>I have PCOS which means I may not stress myself too much due to cortisol
holy fuck no.
3 full body days, 2 cardio days.
If you NNNEEEEEEEEEDD a split
Your 5 days are: Upper/Lower/Mobility/Upper/Rest/Lower/Cardio/Rest

>pcostismadhd
get an app, live by the app
no fucking compounds, inefficient
Big muscles at 12 reps, small at 15,
Nothing at 5 or 6 reps.
Abductor/Adductor every 2nd day no matter what day you are on. Be high as possible (no leaning forward) for your abductor
Don't do any exercise you can't do it pairs. Single arm bicep, no, single leg RDL, no. Except on mobility days.

And I recognize that typing. Either you are getting stoned too much or tell your doc you may have mania.

>>76341743
you're not wrong at all honestly

>>76338383
I also think I have pcos and my genes may play a role

>>76341744
use good body-wash and a loofa/scrub, wash twice if you're really nervous. Don't ever use body spray 99% of it is cheap shit. Use a nice cologne or perfume instead.

honestly just buying body wash that isn't bottom of the barrel generic stuff will increase your hygiene massively.

>>76341743
>seed oils will give you cancer
well, they do and will

>>76341744
>with a mist of scent around them
you mean fragrance?

>>76341757
>well, they do and will
retard alert

>>76341760
good goy

>>76341793
>i don't understand something simple
>i will call him jewish

>>76341795
post nose

>>76341805
>ha! I called him jewish again!
>this will surely show I am not retarded

>>76341805
>>76341793
>>76341757
do tell, why are seed oils bad for you?

>>76341795
>>76341814
Goys are the opposite of Jews though. Are you trying to play a double cackle bladder bluff here rabbi?

>>76341850
>ha! I have called him more names!
>Yes! I am showing my knowledge over him!
>god I fucking love being a retarded faggot who's afraid of seed juice.

I just got coq10 a week ago for a high heart rate. The first day it helped a lot and I could feel a warm feeling in my chest. It's been a week and now I have chest pain and anxiety. Why?

>>76342088
ask a doctor. Nobody here knows anything about medical conditions.

>>76342088
>got coq and enjoyed it

lel

>>76342088
adaptation.

Fix your other shit. Unless a doctor tells you otherwise get off that shit. If the doctor gets you on a real drug it has negative interactions and I am making assumptions, but it is also bad if you have a fatty liver.

I'm shredded and built but very hairy (chest, legs, back...). I see almost no hair on any fitness influencers. Should I shave it off?

>get t-boned last December
>spend time rehabbing and recovering
>finally get ok to start working out
>hit upper couple days ago
>still sore today
>try to hit lower today
>hamstrings are jello after 2 warm up sets and 1 set of my regular weight
I put on 25lbs too, just want to feel normal again. I had to stop after that set because I failed the last rep in the set and my legs gave in. I’ve never had to go back after such a prolonged period of time, I don’t know where to start

help me
;_;

>>76343019
You're supposed to go super light weight when coming back, for at least the first 1-2 weeks. You need to ease into lifting. DOMS/soreness should not be a major issue if you do things right.
>I put on 25lbs too
Gross. Don't stuff your face with food all day, then.

I think I am at my lowest testosterone level ever
>always tired regardless of amount of sleep
>no morning wood
>gf doesn't attract me
>no energy
what to do besides kys

>>76343074
Talk to a doc or start consuming those snake oil "test boosters"

>>76343081
and what does a doc usually do in cases like these?

>>76333626 (OP)
How much muscle do I need to build before I don't hate myself anymore?

>>76334218
anything between 5 and 30 reps can stimulate muscle growth

>>76335805
both are valid tools, much like how you probably don't own just a Phillips or flathead screwdriver. some gyms are picky about chalk since it makes a mess, so straps are usually a safe option since it doesn't get the equipment "dirty"

>>76333626 (OP)
Does what time of the day you train matter at all?

>>76336185
you sure can exercise and avoid the bulk/cut phases, you will likely just have slower progression

>>76336398
there's a bunch of fat loss supplements out there that have minimal/dubious results. ozempic/semaglutide works if you want to lose fat but it's not the only way

>>76336496
just get your cavities drilled, if there was a pill/powder/supplement that unfucked your teeth, it'd be the first option instead of paying for fillings

>lift at home
>do some reps at random moments during my rest days
does that even do anything? maybe i'm just wasting my time

>>76335805
I’ve used both, I get clammy hands and both leather and nylon straps of all types start to slip. I switched to liquid chalk and haven’t looked back

I recommend SportMediq, they have large bottles and a clip-on size one to carry around. The chalk lasts, don’t need more than a nickel-sized amount, and easy to clean off

>>76341694
do a search for "protein coffee" on amazon or similar and you will see a lot of options. if you intend to mix your own, just pick a flavor that works well with your coffee

>>76343115
Thank you. That's actually useful to know.

>>76343107
bloodwork unless there's another glaring symptom or lifestyle habit. if your labs show low test, they'll probably prescribe you trt

>>76341694
just gets clumpy, I used to do it all the time at work. Make sure you don’t the coffee in a blender bottle and try to shake it, the pressure from the hot coffee will cause it to burst the top off. I switched to vanilla-flavored collagen peptides and it blends well

>>76343111
It's completely different for different people.
>>76343143
No, all that matters is that you work out every day you should

>>76337976
The rigid A/B split just makes everything much easier to keep track of. Not so much for rest purposes, only RDLs and push-ups might give me trouble if I try doing them two sessions in a row.
Either way, thanks for the revision! I'll try it out next week and see where I can go from there. When you're talking about accessory work, what would you suggest throwing in there?
>>76340965
For pull exercises mostly. I was going to add pull-downs too before I realised there was no good way to anchor it at home.

>>76343171
Keeps blood pumping. Keeps the laziness away. Keeps you lifting and never putting them down for good.

>>76337515
If you’re doing the 3x week full body, I’d make 3 different routines. Routine A starts with chest, B with legs, C with back for example. Start with only one exercise per body part then start adding exercises after a few months otherwise you’ll burn out. Also skip the abs, you’ll train them during squats

How bad is canned meat?
I don't have any way to preserve food so I can't just get fresh chicken breasts.

Hello saars whats the correct course of action to take when you screw up the BULK gained around 6lb in 2 weeks, still have visable abs for now but i think i should just avoid the bulking and stay lean

>>76343489
>Also skip the abs, you’ll train them during squats
peak retard

>>76343570
very high in sodium and preservatives

so if you're forced to eat it you need to drink lots of water and get in potassium

>>76344059
>potassium
What are some good sources of it besides the carb bomb that is a banana?

>>76344069
supplements lol
I've also been wandering that myself but I think a few pills a day or every other day is significantly cheaper, easier to consume and more reliable than any food could be

same with omega3s
canned fish is expensive and so is fresh fish but supps are cheap

My lower back to hip lock and cramp up painfully until i find the right combination to cause a pop is it over

>>76344069
avacado is good

Combining push pull into one day. How does this sound


Push/Pull Combined Day (Heavy)

Focus: Maximize compound upper-body volume while keeping CNS recovery in mind

1. Barbell Bench Press (Push)
• 3 sets × 7–8 reps
• Shoulders retracted, explosive press

2. Barbell Row (Pull)
• 3 sets × 7–8 reps
• Tight core, pull with elbows

3. Overhead Press (Push)
• 3 sets × 7–8 reps
• Avoid arching, press through the ceiling

4. Weighted Pull-Ups or Lat Pulldown (Pull)
• 3 sets × 7–8 reps
• Full stretch at bottom, strong contraction at top

5. Incline Dumbbell Press (Push)
• 3 sets × 7–8 reps
• Slight incline, chest-focused

6. Seated Cable Row or Chest-Supported Row (Pull)
• 3 sets × 7–8 reps
• Control each rep, avoid momentum

How to get an ass like that as a man?
This thing fuel my AGP fantasy, and seeing someone can reach this without any HRT is really triggering me.

can I drink water while fasting? I want to try going for 16h just to see how I feel afterwards

>>76344181
yes
and 16h is barely a fast
as 16h is about when all the food in your body gets digested and the body starts doing fasting stuff

>>76344204
well I have to start somewhere, this one time I skipped lunch and my stomach hurt like hell

>>76344291
first world moment
you'll get used to it quite qucikly

Any skinny people here? Why does it take me so long to get big?

>>76341755
interesting, are there any good colognes/perfumes in particular that aren't too expensive, or is everything good going to burn a hole in my pocket?

>>76341757
i probably did lol

Had someone do a form check and they told me that I shouldn't return completely to the resting position in my lifts as I'd be doing more work for little gains. For example, on my dumbbell bench, stopping when my elbows are at a 90° angle as opposed to going all the way down to my chest. Is this bullshit? I feel better doing the full range of motion.

>>76344175
assuming no surgical procedures, i would imagine a lot of it is just genetics and fat distribution, as well as posture, camera angle, and keeping physically active. but even most women won't look like that on a good day which is why a lot of fitfluencers on instagram and onlyfans just fake it with photoshop and camera fuckery.

>>76344336
not him but
depends on how deep you want to get into it
there's basic normie scents that most people will like or be okay with but they cost 80-100$
you can go way cheaper but then you've gotta know your tastes and be okay with the scents not being as popular with normies

>>76344359
>Is this bullshit?
yes
lift however you are comfortable
manupulating the range of motion requires very good knowledge of the exercise, biology, your needs and capabilities

>>76344364
If it's anglefrauding then he's doing a very good job on all of the videos.

>>76344412
it's not always angles and 'shopping, just a lot of the time for people online since they want to make money off of gullible people. personally, i've seen a bunch of men outside just walking around normally with noticeably big butts so it's definitely possible, just not as common or simple as just working out like you would to get abs.

>>76344427
what do you use?

I’ve lost the fire to go to the gym. After lifting for years I’ve realized what’s the point if a juicing teen can look like me after years of training. It just doesn’t even seem worth it too when working a 9-5 clocking in >15k steps spending 45 minutes in the gym. I’ve picked up other hobbies and I’m enjoying life more but sometimes I miss the gym. Is there a lift to cure this rut?

>>76344577
>Is there a lift to cure this rut?
yeah, stop being a faggot

>>76344508
i don't use anything; i'm not interested in looking like that myself. you might want to get advice in a place where more people are into that stuff, like /gif/ if you don't want to leave 4chan, or one of the many subreddits about this if you're fine with going there.

>>76344661
*if you want to hear personal experience, you might want to

>>76343401
>When you're talking about accessory work, what would you suggest throwing in there?
Stuff that when you look in the mirror you go, "these muscles need a little more boost". And then you look for an exercise that target those muscles.

>>76344314
eat more, simple as
even when you think "this dish is enough" or "i had a big plate for lunch so it's okay if dinner is small", that's not enough

>>76344069
salt substitute is a big one, but tastes like shit imo.

>>76344577
Become a kettlebell warrior.

>>76340808
>why do you want to?
Because I like OHP and I want to be able to OHP more weight.
>what do you mean it fucks with your arms?
Around the 40 kg mark, the negative part of the lift starts to hurt around my elbows. So while I could increase weight, it would only make the lift more painful.

Why do I feel a burst of mental energy after drinking soda?

>>76345226
Caffeine/sugar rush

>>76345228
is it good? it clears up my brain fog. i am much more lucid and articulate after drinking that

>>76345231
I mean, sugar is pretty bad for you... You can get caffeine from coffee/tea, both of which are way healthier for you anyway

>>76337515
I went yesterday and did workout A and my whole body is sore today. I don't know if it's ok for me to go again tomorrow and do workout B with lighter weights or something when I'll probably still be sore or if I should just take another day off to recover fully.

>>76345288
if you're sore, don't work out

Could someone please help me figure out how much protein and how many calories are in one chicken breast from this bag?
700g bag, usually 5 breasts, breasts seem to be around 120g - 150g frozen.
website says "(as consumed) per 100g" 133kcal and 29.5g protein.
Assuming they're around 100g after being thawed and cooked then those would be the nutritional stats per breast, but it seems like a lot of protein for a fairly small chicken breast.
Idk man I'm new to nutrition and counting macros etc...
https://groceries.morrisons.com/products/morrisons-chicken-breast-fillets/106114541

>>76344294
still going, 7 hours in
definitely feeling a tiny bit woozy

>>76345668
they loose like 30% of their weight, 150g cooked is about 45g protein.

>>76345712
Yeah they're like 120 - 150g when still frozen
I'll weigh the next one I cook and see how much they weigh then

>>76345668
>https://groceries.morrisons.com/products/morrisons-chicken-breast-fillets/106114541
also you can just scan the bag on Myfitnesspal or a similar app, also that has Dextrose in you can just buy raw breast and freeze it yourself

>>76345720
I buy frozen chicken because it's much cheaper

>>76345724
>Myfitnesspal
take the cooked weight, type in cooked chicken breast and walaa

>>76341509
If you do it consistently over the long term, yeah you're gonna get flexible. Why wouldn't you?

Why do you care that much about flexibility though? It's more useful to be stronger and have better cardio endurance.

i have morning wood daily but i don't get erection when i see sexy women in real life.

is this normal?

>>76345832
Have you tried looking at sexy men?

>>76345913
Please no memes
It's already embarrassing enough to ask this type of question. Do males get boners when they look at women? Am I low t?

>>76345972
>Do males get boners when they look at women?
they should

>>76345832
>but i don't get erection when i see sexy women in real life.
yeah, that's good? unless your dick is small in which case it would make no difference

>>76345972
Not strictly by the action of looking at women. If that were true, men would have an erection literally nearly 24-7.

How i make easy for the MEPS phlebotomy to find my vein? Im an obeso who's going to the army ARMS(fat camp).
I legitimately passed out because I was getting my blood drawn for a general check up and this is the second time blood puller has had problems finding my vein

>fuck up wrist
>continue working out anyway
>wrist doesn't heal
>might have even gotten a little worse
>garbage workouts
>struggle even holding the weights properly because I can't grip anything too tightly
>decide to skip a workout
>wrist starts feeling better
>2 days later
>time for next workout
It doesn't hurt anymore in my day to day, but I still can't do pushups without some discomfort, and my grip strength hasn't completely returned. I'd say it's at like 60%. Should I take another 2 days off or should I just say "fuck it" and work out anyway?

>>76346734
There's two (and only two) things that contribute to veins being able to be found easily: genetics and low body fat %. Since you can't change the former, change the latter.

>>76346786
From experience I would never suggest powering through an injury

>>76346786
If you're injured you stay home. Further lifting on injuries will only make them worse 100% of the time. I don't give a fuck how badly I wanna lift I don't go back to the gym for weeks if need be

How do I even unfuck my body?

>>76346871
You start lifting? You have the same DYEL body that's been posted on /fit/ thousands of times

>>76346871
just lift until your muscles start feeling pain bro

>>76346871
just start lifting faggot, nothing is wrong with your body other than the lack of muscle mass

>>76346871
have you tried lifting?

>>76346786
True injuries need about a week to heal. Don't rush it unless you're okay with the chance of it getting worse and needing additional recovery time.

>>76345832
are you concerned that you're not getting boners in public or are you unable to get hard in sexual situations?

>>76347407
NTA but will losing weight and doing light cardio help with getting and maintaining erections or have I fucked myself up forever now?

>>76346786
go to the gym with a mobility routine. Twice. Youtube some physio therapy videos and build your workout.

>>76347741
it will help, but mental health needs to be managed too. Good news for you is if you don't hate your body that does wonders for your self worth. Keep losing weight and start lifting.

>>76347762
>if you don't hate your body
Bad news is that I hate my body and myself in general more than anything else. Hopefully losing weight and lifting can help with that too, because therapy has done nothing so far.

How to thinspomax while keeping muscles?
I'm stuck in a weird position, if I cut too much I start losing muscles and become skinny fat, and if I keep at maintenance I don't lose weight.

am I mentally ill?

>>76343115
fucking imagining exercise can stimulate muscle growth
the phrase "stimulate muscle growth" is incredibly vague and doesn't mean anything

>>76348063
Cut less, like a couple hundred calories below maintenance, eat plenty of protein and keep up resistance training. Do zone 2 cardio. Slow and steady wins the race here.
>>76348075
A little bit.

>>76348075
side neck extensions are useless unless your're a a fighter

>>76348151
>bigger neck is useless unless you're getting your head bashed
ok what if someone has no desire to be a pencilneck though? I thought this board has had aesthetics as the main focus?

>>76348171
>>bigger neck
wrong

curls and extensions already make your neck aboust as big as it's gonna get

>>76348094
>Do zone 2 cardio
Maybe this is what I'm doing wrong here.
I'm not monitoring this properly.
I've reached a decent point in my life thanks to /fit/ and I just need to lose the last 5 kg of fat and reach 15% bf.
>tfw I was 120 kg landwhale and now I'm 75 kg

>>76348195
>I just need to lose the last 5 kg of fat and reach 15% bf.
>tfw I was 120 kg landwhale and now I'm 75 kg
Godspeed anon. I'm in a similar situation to you, though I am much earlier in my journey and still have at least 30kg to go.

>>76348063
>if I cut too much I start losing muscles
not if you do it properly you don't

>>76333626 (OP)
Can I eat the rice I do those grip training exercises with? Started doing judo and my weak baby grip is becoming a pretty noticeable problem

>>76348205
I know the less weight you have to lose the harder it will be.
but I'm frustrated I can't reach a weight goal.
I admit losing weight had really helped me with several medical issues (snoring, chronic fatigue, IBS, painful knees, etc)
And that was just from diet alone, things only improved with doing resistance training, mostly back pain.
>>76348219
Well, hence I'm asking here.
I'm obviously not doing it properly.

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?

>>76348421
ask /fraud/ but sleep deprivation is probably the most powerful
sleep like short and little for a few days before even

Been working out for almost 3 months at this point. I'm still pushing myself to near failure during my sets and I feel exhausted. Then I have my shower and an hour or so later I still feel like I have energy that I could've used earlier. I'm also not getting as sore as I used to. Is this good or bad? On one had, it's showing that my endurance is getting better but on the other hand I'm worried that I'm leaving gains on the table by not pushing further

>>76348427
Alright, ty, will do

>>76348433
>I still feel like I have energy that I could've used earlier.
well if you could've used it earlier you would've had it earlier but you didn't so you couldn't

when you sprint as far as you can and are forced to rest and regain energy to sprint again later does that mean you could've sprinted for more the first time?

> I'm also not getting as sore as I used to
yes, doms go away over time

Just curious, has there ever been a study done on "The Burn" relating to arousal? Sometimes I jerk off a little between sets when I'm feeling that burn in my arms and it feels really damn good.

>>76348925
My best guess is it has something to do with hormones.

Going back to gym after a break due to health issues.

What's the current best Push Pull Legs routine?

>>76349437
not doing PPL

>>76349442
Well then whats a good bodybuilding routine instead of being an annoying shit

>>76349451
once you stop being an annoying shit you can tell me

>>76349437
"Best" is just your preference. There's nothing objective about any routine as long as you're hitting all your muscle groups. Just pick a routine off of liftvault and get started.

>1 year ago, hit 2/3/4/5 lifts at 170lbs 5’6
>feel pumped and strong all of the time
>constantly lifting close to my maxes day after day with no feeling of fatigue
>1 year later, start training for bodybuilding/physique with a coach’s help
>low weight, high reps with control on eccentrics
>difficult to the point of soreness and cramping for days after workouts
>cutting and just reached 12-13% bodyfat at 159lbs
>feel small and weak, almost like when I only did boxing and cardio without lifting weights, even though my lifts remain the same
>measuring my muscles show that my mass has increased, but overall I look smaller

Is this normal in the beginning of cutting/switching to bodybuilding training

>>76333626 (OP)
/troon/ wasn't any help

I am recovering from Iliotibial Band Syndrome and my knee feels like it is back to normal after doing some exercises strengthening my hips

Should I do c25k or can I just jump back in to 5k?

I never done c25k before but didn't have trouble doing 5k before the injury.
vid related is the exercises I am using to strengthen
https://www.youtube.com/watch?v=wPOF5FgG3DU

>>76350295
>I got injured
>I am still recovering from my injury
>should I go straight to highly straining exercise that would also put my injury at risk of flaring up again?

geeee I dunno

Any good equipment on Amazon? Looking to do bench, barbell rows, squats and tri extensions at home.

>>76341745
I have never posted on fit nor do I do any drugs yet I appreciate your answer a lot! thank you

>>76350401
>geeee I dunno
well I am basically back to near perfect health as far as I can tell. My knee doesn't hurt anywhere near at all from walking 2 weeks so far.

So what makes you think I am still injured?

>>76350434
search on youtube there's channel that review random amazon stuff and pick out the better ones

Is Quinoa actually shit? It has some protein, but the calorie trade seem uneven.

>>76351362
It's not shit, but its grotesquely overrated as a health food. It's basically just premium rice.

>>76351409
alright, cool. I'll attempt to stop making it a protein source and just use it for pre-workout gruel. No matter the prep I couldn't get the macros to were I wanted them.

>>76351417
>I'll attempt to stop making it a protein source
you never should have made it one in the first place

>>76351555
and you should have never been born. What the hell is your point?

>>76351896
kill yourself nigger

Will people know I'm autistic if I bring a binder with printouts to track my workouts?
But also have my idealized anime self on the cover to remind me why I'm there?

>>76351987
Yes. Immediately. No one does that shit

>>76333626 (OP)
Should I eat when I'm not hungry just to hit my calories on my deficit? How much will getting only .8g protein per lb compared to 1g per lb fuck me?

>>76352009
Too big of a deficit means more muscle loss. .7-.8g is the goal, 1g is more than needed.

>start bulk
>clothes fit ok
>2 months in to bulk
>clothes are feeling tighter
>4 months in to bulk
>clothes are feeling looser
>end of bulk
>everything fits weirdly and is too short
>start cut
>same as above
>end of cut
>everything is too big and just falls off you

What the fuck am I meant to do for clothes? I hate getting dressed every day not knowing if what I wore last week still fits

>>76351987
binders are top tier respect
male selfies for dream body is terrible

>>76352009
>.8g protein per lb compared to 1g
not a lot, if any. The jury is still out of the official best number. I believe most people who say 1g/lb recognize that it is a safety number and not an actual requirement.

>Should I eat when I'm not hungry just to hit my calories on my deficit
yes if it happens two days in a row. If you chase the weirdness then you end up matching and then overeating the next day. Your daily calorie input should ideally be averaged over the week. Just really freaking hard to plan that so nobody does.

>>76352223
old navy has cheap shit until your body dies down. Gym shorts if you have summer where you are at. Those draw strings are flattering. Accept that you will be wearing XXXL t-shirts and look frumpy. It will get better anon, just keep at it. Some people do have a roaming wardrobe that matches their size for the month.

I have basically never trained abs. Coming to the end of a cut and they're visible but I don't like the level of development I have. I have trouble motivating myself to do any core work, and I find the movements themselves tedious. Any tips for getting started?

>>76352619
Static movements are great for lazy ab days IMO

Plank, hollow body hold, L sit
Those 3 are all I can think of atm

All have many varations for harder or easier difficulty

>>76352619
>>76352657
Are timed ab supersets just a meme? What I mean is, for example, you do as many crunches as you can in 40 seconds, rest 20, do as many mountain climbers as you can in 40 seconds, rest 20, do as many leg raises as you can in 40 seconds, you get the point.

>>76352835
i typically dont do supersets but will rest very little inbetween sets and exercises when doing ab work
usually ends up being 9-10 sets of 2-3 different exercises all with 60 seconds or less of rest inbetween
amount of reps dont matter to me with ab stuff personally, yes more is better but youre not gonna do 100 reps every set as you tire out

>>76352853
>9-10 sets of 2-3 different exercises all with 60 seconds or less of rest
That's like a whole day just for abs. Damn.

Anyone got a good body weight routine?
Not looking to make mad gainz more interested in weight loss and posture for what its worth

If CICO is true then why can't I just starve myself to lose weight?

What can I replace heavy squats with if I only have access to adjustable dumbells?
tbc, the max weight of the DBs (41kg) is WAY below my current squat (1.5pl8)

I fucking love leg day and want to hit my legs. Squats are my favorite exercise.

>>76352935
You can, it's just stupid because you'll crash your testosterone, feel like shit, lose a shit ton of muscle and almost certainly quit unless you have herculean willpower and discipline.

>>76353238
Bulgarian split squats

>>76333626 (OP)
MY wife eddition

>>76352919
weight loss is 98% diet, exercise is practically irrelevant. As far as bodyweight, do some light cardio 3-4 times a week, squats, push ups, pull ups, and ab crunches. Do them as often as possible for 4-5 sets a day.

>>76354520
>pull ups
What do I do if I have nowhere to do pull ups? I'm too fat to either put a bar at home or anchor bands/sheets in a door and there's nothing nearby.

>>76354547
Then lose weight first.

Yo I like doms, is there a way to keep having it?

>>76354654
Work out extremely hard. Take a 3+ weeks off. Repeat

>>76354657
I think I have to be regular or I get lazy. So, I have to choose no doms I guess.

>>76354664
DOMS only happens when you haven't worked out in a long while. Working out consistently means you'll only ever experience it when you start, and then never again

>>76354688
True, I've had doms only when I start. I stopped a year ago I think. Feel like a faggot for not being able to do what was easy in the past. Also gained 7kgs since my lowest.

>>76354654
Change your exercises every week.

Been doing HIT for about a month now. Been liking it so far and I’m seeing gains already. My question is is cardio going to interrupt the recovery process? My cardio is below shit and I want to do sprints and go swimming.

>>76354958
>My question is is cardio going to interrupt the recovery process?
Yes, cardio always does because you're continuing to work the muscles instead of letting them rest

>>76354547
If you can't do pullups see if there is something you can do Australian pullups on, also called a inverted row or bodyweight row

Typically if someone can't find something to do pullups on they can find something to do rows on

>>76353238
Single leg stuff and/or high rep stuff is all I got for suggestions

>>76355047
what if he has rest days

Is eating Greek yogurt with honey a bad idea. I eat maybe a glass full of Greek yogurt with a spoonful of honey every day or so.

What do I need to do so that I never have to brush my teeth again?

>>76355393
why would it be a bad idea?

>>76355398
brush your teeth lmao

by eliminating all sugar and acidic foods and then oil pulling and using xylithol to eliminate bad bacteria you could potentially eliminate the need for brushing
but it's not guaranteed that you'd get rid of the bacteria

/fat/ty here.
I finally gained enough strength/lost enough weight to do assisted pull ups.
Should I replace my lat pulldowns on a machine with pull ups now?
Back exercises currently consists of seated row machine(non cable), barbell rows and lat pulldown.
I am also thinking of replacing seated machine row.
What do you guys think?

>>76355485
do whatever you want while keeping at least one horizontal and at least one vertical pull

>>76355361
Yeah honestly I'm too used to the "I'm gonna do cardio on my rest days" posts. That would be fine, naturally

>>76355398
Pull out all your teeth.

>>76355519
I see, thanks!
I'll probably replace the seated rows.

>>76355485
Me personally If I was choosing between what you listed I'd replace seated machine row with the pullups and keep barbell rows and lat pulldowns for now

Manlet bro's how do you not lose hope and swollow the blackpill?
When I see myself in the mirror I just see a midget. I'm 5'8" and when going out to bars or whatever with 6'0" - 6'4" friends I look like a kid.

>>76355606
don't go out to clubs

t.6'3 doesn't go out to clubs

>>76355610
no i know but even just going for a drink with the lads or whatever else i just feel demoralized like no need to even look or talk to any girl it's already lost.
I just wish I could be like other manlets who dont seem to be bothered by it.

>>76355606
1. Get off the internet. Like, actually. It's a black hole of defeatism and false perceptions.
2. Learn that height is just genetics and it doesn't reflect on you as a person. If some girl (or boy) chose you based on a physical trait and nothing more, why the fuck would you want to be with them anyways? They'll just move on to the next most handsome guy even if you were 6'8" or whatever.
3. Don't compare yourself to others when you have so much you can improve.

And seriously anon 5'8" isn't even that short, you're freaking out over nothing. I'm 5'11" and my height has literally never come to play in my life in any scenario, dating or otherwise. My roommate is 6'2" and he's practically a KHV.

>>76355614
You also need to kill your self-fulfilling prophecy narrative. If you think you're ugly, you always will be no matter what genetics you've got. Learn to love yourself. And if you can't, go to therapy. You'd be amazed at how much you can reveal by just talking one-way to someone.

>>76355614
I have fucked up teeth which I can't fix so I just don't really care if someone sees and I just avoid smiling

now I now that's less bad and less apparent than being short but the idea is the same

can't fix/change it - stop it from affecting you

also when you go out with your lads who are better than you in some way you gotta save your approach attempts for times when you don't have such competition
take this with a grain of salt as I don't talk to women

>>76355626
makes sense, its just the only times im really social and outgoing is when im out with the frens. Feels like playing an mmorpg and their characters are all max level with good gear and im like stuck at level 10 or something.
>>76355620
I dont think I can get over it desu. Like yeah I can shut the fuck up about it and keep it in, but like it feels hopeless actually ever dating any girl with these cards.

>>76333626 (OP)
>Be me this morning
>Get up
>Take a shit, smaller than usual
>Whatever, start wiping
>Immediately know it's one of those kinds
>Have to wipe for 30 minutes, use 1.5 rolls of paper
>Take a shower, forget everything
>Be afternoon, get back from work
>Shit again, this time it's even smaller
>Burns a hole through my sphincter
>Smells as if it came straight from my small intestines
>Same procedure, have to wipe till nirvana
>Am really upset, get on with my life
>Can't stop farting throughout the entire afternoon and evening
>Those kind of farts which are silent, feel like a stew rolled out your rear end and smell as if you shat yourself
>Wipe every time, but my buttocks are clean
>Be an hour ago
>Feel another fart and go to the toilet
>Sit down
>Fart so loud, neighbors think it was a thundercrack, they bring in their laundry
>Small shit the size of a chocolate kiss sits in the toilet
>Smells very very bad
>Have to keep farting, but no more shit in my intestines
>Wipe
>Same happening. Wipe my ass for a solid hour, use 3 rolls of paper, ass starts tearing and small blood spots appear on paper
>Give up, take a shower instead
>Still have to keep wiping
>Go to bed
>Open 4chins
>Start writing this
>Rip another one whole writing
>Start crying, finish greentext

WHAT the absolute FUCK is going on?! Nothing about my day to day routine has changed, ABSOLUTELY NOTHING. WHY IS MY COLON ACTING UP AHHHHHHHHHHHHHHHHHHHHHHH

>>76355648
welcome to the club friend.

Drink more water and it will reduce the problems.

>>76355665
How would drinking more water solve this?

>>76355635
>it feels hopeless actually ever dating any girl
oh please anon, you're showing your young age.

>>76355668
>How would drinking more water solve this?
it won't. It will reduce the problems. Ultra spicy shit is less spicy when you dilute it. I am not going to list how it works for the rest, but I am sure you can figure it out.

>>76356409
>your young age
I didn't know 30 was considered young

>>76333626 (OP)
>used to eat right before bed
>bowel movement right when I woke up
ok.jpeg
>make a change
>don’t eat for three hours before bed
>bowel movement wakes me up
WHY GOD

Is lactose whole-grain sugar?

>>76354958
>cardio
no as long as you don't do it within a few hours of the gym
>HIT
Yes if you are activating the muscles where there would be growth. Especially if you are starting out.

Honestly, stop optimizing and let your body choose how to respond. If you do sprints, you will get better at sprints. If you are a month in then you aren't winning anything and just enjoy your exercise.