Thread 76475650

Should I continue drinking regular choccy milk to build up a dairy tolerance or switch to lactaid? I drink 1 or 2 16 oz bottles of choccy milk a day and they get me a bit gassy and uncomfy but not as bad as when I first started

Is there any downside to just leaving my weights on my barbell 24/7 if I have a home gym? It shouldn't matter if it's only 100kg on the bar, and the bar is rated for 700, right?

>>76475650 (OP)
How many gigabytes of workout is recommended per day?
>>76475683
It will probably be ok

How do I get stupid thick hamstrings?

>>76475650 (OP)
Choccy milk has white sugar in it

>>76475712
Eat ham and strings obviously

>>76475650 (OP)
How much do you DL vs good morning weight wise?

I DL like 300 for reps but had never done a good morning.
Started 3 months ago at 85 lbs and still to this day I get crippling painful DOMs every single time. Same for no weight calf raises.
Do I have a muscle imbalance or something?

Would I still have result if I eat without caounting calories, grams of protein and grams fat.
I don't aim to be lean but only muscolar.
I will eat healty things until i'm not hungry anymore.

>>76475742
Yes

How do I fix laziness/lack of discipline/lack of attention?

I can't focus even for 5 minutes. I postpone work to the point that I'm throughly embarassed, feels like I shouldn't even be offering any services because I can't handle shit. I don't know, do pills work for that sort of stuff? I feel absolutely stuck in life.

>>76475785
People will say its bull but i take vitamin d erry day and zinc/magnesium every other day (with food only) and it seems to help

Is this a good, well-rounded core routine if you only have access to dumbbells and no other equipment?
1st core day: Weighted Dead Bug, Weighted Bicycle Crunches, Half-Kneeling Dumbbell Chop
2nd core day: Weighted Leg Raises, Weighted Crunches, Weighted Plank, Weighted Side Plank

>>76475785
I have the same issue and I'm currently in the process of getting tested for ADHD. Probably just a horrible attention span but you never know.

>>76475712
Lots of pulling and seated hamstring curls.

>>76475785
what the fuck do you need focus for to work out? you already convinced yourself that you have adhd and want to get on the meds. so go ahead and get on them why do you need anyone on /fit/ or a dr for that matter to validate it?

adhd testing is as legit as getting a weed card so go get it and stop wasting everyones time

Can you gain muscle on an undertrained muscle group during a cut while rest of the body is very developped. Kind of like a targeted body recomp.
[spoiler]My target are the obliques btw[/spoiler]

>>76475683
I left 465 on my bar for like a month after I hurt my neck at work and didn't feel like unloading the weight. The bar was fine but the guard bars I left it on are a bit curved now. Given I got it free with my 200 dollar Walmart rack that's not bad even.

>>76476226
>cutting
Kill yourself with a hammer

>>76475785
Take testosterone. Trust me.

okay you stupid fucking niggers answer me this: is there any benefit to mass gainer protein powder over just taking normal protein powder and eating some rice every day?

i have about 50 lbs worth of small plate weights, a weight belt, and gymnastic rings? whats a good body weight exercise that trains hammies from the hip. i already do hamstring curls with the rings but i feel like i need a hip hinge movement as well. would doing RDL while holding weights to the chest work well? then progress to single legs if its not harder enough?

>>76476540
you dont have to cook it

I'm a few weeks into Stronglifts. I'm not thinking of switching any time soon, but I'm wondering a few things:

>when does it get difficult?
>what weights did you work up to until you had to switch?
>is it realistic to hit 4/3/2/1 on this program?

>>76475785
>>76476006
I spent years getting diagnosed with ADHD and getting put on meds, but in the end what solved it was the following:

>stopped browsing social media, youtube
>stopped checking my phone unless I need to call someone
>stopped playing dopamine trap video games
>stopped smoking weed
>started reading(at first a couple mins a day, now I read for a couple of hours a day)
>get some exercise every day
>get some sunlight and fresh air every day
>eat right every day, don't eat junk food
>prioritize sleep like it's one one of the most important things you do
>meditate

It turns out all these small things add up and really affect your attention span. I have ADHD, but doing tangible things to treat it is a lot healthier than just slapping meds on the problem.

>>76475650 (OP)
Is lifting a waste of time if your not getting in enough protein? Like I mean less that 100g a day.

>>76476706
It's not a waste of time, you just won't build as much muscle as you could otherwise

>>76475815
>>76476538
Thx

>>76476146
I never mentioned adhd, I just made of list of stuff that gets in my way. You're free to recommend whatever.

>>76476683
Thank you for the those tips

>>76476006
How do they test for that?

>>76476761
Neuro/psych eval. I had to get a referral from my psychiatrist since I'm on medicaid. What that entails I'm not entirely sure yet.

I'm interested in buying one of those digital resistance machines for home training, is there anything I should know about them?

https://www.i-running.sg/weight-training-station/powergym90-strength-trainer/

I looked through the sticky and looked through the catalogue for a thread about this. I apologize if I missed it.

I want to regain all my water weight, my glycogen stores, as fast as possible and without regard to health or safety.

When you ask the internet how to do this, it's like, "herp derp eat healthy carbs," no god dammit, I'm trying to do the thing all dieters lament, taking a "little break" and then exploding with glycogen again.

So I'm here to ask you, what is the fastest way you know of to restore glycogen? Would it work if I just dumped a bunch of table sugar in water and drank it, or is there an even worse way to do it?

>>76476844
Use your muscles (lift weights)
There is no faster way

>>76476811
>$1799.00
oh my fucking god are you serious? That's over 7 years of gym bills for me. How the fuck can you justify this kinda spending???

>>76476856
I have money, am single and have no desire to spend it on food, vices, luxury products and I pirate all my vidya. Also I am immensely antisocial.

>>76475650 (OP)
is it true you guys spend like 1-2 hours or more in the gym? i asked my boss who's a fitness guy and he does more than an hour almost every day.
idk, i go home, do pushups, do crunches, do some reps with weights, i'm done in 30 minutes top and that's with taking breathers. i can't imagine spending an hour or more working out. i'm gassed.
it is like a social thing or what?

>>76476925
Yeah fucking same dude I work remotely making 97k/yr in a super low cost of living area and yet I still would never ever drop that much on such a meme device. Seriously just get proper equipment

>>76476937
The amount of time I spend in the gym depends on how long I have to wait for the next station/equipment. Upper body days typically are 1hr15min, while lower body days are typically 50min.
>i'm done in 30 minutes top
Yeah I mean if I wanted to do some very basic beginner stuff that's how long I'd spend too. You have to realize though how incredibly little you're actually doing. It's great for general health but you won't ever build any sort of endurance/strength with it
>it is like a social thing or what?
No, it's legitimately how long it takes to put in enough work. My upper body day is chest/back/shoulders, biceps/triceps, then chest/back/shoulders again. 3-4 sets each of 8-12 reps, shit takes a while.

>>76476938
I'd totally do it, I just don't have space for weights at home.

How do I determine a good target weight if I want a lean physique? I don't want a huge bodybuilder physique

>>76477125
look in the mirror. are you a fatass? eat some salads, crush waters.
are you a skinny skeleton? start eating.

>>76477125
>I don't want a huge bodybuilder physique
You'll never get it because it takes years and years of really hard work lifting heavy ass weight. Just lift normally and you'll be fine

no-hrt transfem enby (male) here
what exercises should i do get a body that looks feminine? i do unfortunately want to have strong arms so i can't just spam legs and let my arms shrink :(

>>76477204
>what exercises should i do get a body that looks feminine?
fork putdowns

Do you guys know of any nutrient-dense whole milk brands? The milk I find at walmart have almost no vitamins or minerals.

>>76477334
>ultra-filtered
>lactose free

With some exercises in the higher rep ranges and lighter weights the common approach is that you kind of use the sets to reach failure on the final set and then maybe you pump out another cheated or assisted reps beyond failure, and that works just fine, especially, if you get close to failure on the first few sets. But with exercises like curls, if I go to near failure on the first set rather than sticking to the set rep range, there's just no way I can stay within that range for the following sets. For me, it's more like first set 12 reps with lots in the tank, second set 12 sets with some in the tank, third set 8+ and reaching full failure. Now I'm wondering, wouldn't it be more beneficial if I just go to failure (or very close) on the first set, rest, go to failure again, no matter how many reps I get, and do the same for the final set? Like depending on the weight it could be 15, 11, 7 or whatever. Basically, I'm worrying that the first few sets, especially in those lighter accessories, aren't intense enough for working sets and that it's just junk volume, whereas my sets for compound lifts are always high intensity.

>>76476533
It's not my fault you're a fat bitch who's tiny dick can't reach past his belly. Blame whatever third world country you live in for it's shit food.

Is there any peptides that increase your appetite instead of decrease it? Whats the equivalent to retatrutide for people who never feel like eating? If you're very knowledgeable on this then don't say anything. Also nothing that will fuck up my health.

>>76477204
Rows and deadlifts, squats and decline bench. Pushups. Lots of ab and oblique. Shoe me your asshole btw

im thinking of switching rice or potatoes to quinoa because it has more protein. would that make me gay?

>>76477240
already working on it but i'm only around 18-19% bf anyways
>>76478179
ghrelin analogues
>>76478186
thank you, what would you suggest for abs and obliques?

>>76476937
between 45 minutes and 90 minutes is a good workout. I usually sit in-between. 3x per week

A friend of mine was given this routine by his trainer (he recently entered a gym)
I think it's very bad since he is just starting
pic related his trainer
Day 1: Back
-Pulldown (suprine grip), Pulldown (wide grip), Row (open grip), Row (close grip)
-Pullover
Day 2: Chest
-Bench press, inclined bench press, chest fly, declined bench press, dips
Day 3: Legs
-Quad extensions, bulgarian split squat, leg curls, squat machine
Day 4: Shoulders
-Overhead press, lateral raises, cable lateral raises, face pull, shrugs
Day 5: Arms
-Hammer curls, preacher curls, overhand grip curls, tricep extension, overhead dumbbell tricep extension, cable tricep extension

He is a beginner and he trusts his trainer so he won't listen, any advice I could give him? I don't think this is good for someone that is just starting

Noob here, shortly after starting to lift I found out I apparently have a fucky left elbow and/or long triceps head, since DB skullcrushers would quickly make my elbow hurt at max extension.
What's the way forward here?
For now I switched to doing very low weight (just heavy enough to be slightly uncomfortable without being sharply painful) high volume sets instead and it seem to not aggravate it further.

Is it normal for muscles to be smaller than their regular size after the pump wears off? It seemed like my arms were getting smaller after workouts so I tested. Yesterday I measured my arm at 13.25 inches (pre-pump), then it measured at around a half inch larger after working out. This morning, I measured again and they're at 13.

>>76478700
i think a beginner could do arms more than once every 5-6 days. but im a retard

>>76478805
I'm aware of that, twice a week specially if they go 5 days but no compound, many isolation exercises, 5 days a week, suggested by someone that not sure if has been training for years or so for someone that is just starting doesn't seem like the right move

>>76478700
Brosplit? In this day and age??
>I think it's very bad
You'd be correct.

Are there any good cheap stationary bikes that don't have stupid fucking electric shit like smart screens on it? I don't want to pay 2 grand for some stupid shit. I bought a stationary bike off Marketplace and it was small and for women and I went so fast on it, the chain melted.

So preferably a non-smart stationary bike for men.

>>76478927
...yes? Fucking tons. Go find them

>>76478700
The route i went is full body twice a week. Allows you to go hard. then at the appropriate time switch to 3x full body and run that a whole year. imo its the perfect split.

I've been thinking about doing some hula hoop during my rests.
I know it sounds retarded and embarassing, but could that be interesting? I've been neglecting my core.

>>76478700
well the trainer has the body of someone running a split. which is why his chest is so small. then again if you go full body you end up with small arms.
anyways dude imagine coming into the gym and trying to learn from for 50 different exercises.
it gonna be difficult to learn that shit so the trainer is probably intentionally making it complicated to milk him for sessions.

>>76478754
if the exercise aggravates your elbow then first are you getting like 1400mg DHA of fish oil. that's like 6+ pills a day.
If not, take it daily. see if your elbow still feels like shit after a couple days of dosing and rest.
if it still hurts just don't do skullcrushers dumbass. there are tons of other ones you could do who cares.

what do we thinkg about upright rows?

>>76478754
https://www.youtube.com/watch?v=P5G6sn9Uf28
where does it hurt? maybe you just have tennis/golf elbow?

what is a good cheap alternative to versa grips?

>>76479231
No, I'm pretty sure the pain is at the the triceps attachment point.
Thanks for the vid, it seems like going high volume until the tendon catches up is the way according to this and some other rehab channel.

>>76479429
High reps I mean.

How strong do I need to be to start using a barbell? For squats and deadlifts?
Also, should I learn how to do, dumbbell deadlifts, before learning how to use barbells deadlifts?

>>76475650 (OP)
Literally keep using dairy products. Check out this video about it. https://www.youtube.com/watch?v=h90rEkbx95w

At what BF% to I get to see my abs?

>>76479225
If you can do it safely and without pain, then treat them like other lift (aka don't do something stupid to injure yourself).
>>76479183
If you enjoy it, sure. I'm not sure how worthwhile it'd be, but if you like it then yeah.
>>76479699
>to start using barbell?
If you can do a bodyweight squat comfortably, then you can use an unloaded barbell.
>barbell vs dumbbell
Try both. Especially when new, it's good to build familiarity with everything and try new movements. This'll also help you find your exercise preferences.
>dumbbell before barbell
If you feel like it, sure. No worries if you don't because it's just preference.

My shoulders and chest look like shit while my hips are too wide for my ratio. I can do 77kg for 3x10 on bench and 75kg on pendlay row but still look like shit. I look like shit. Why should I continue to lift? I look like a fucking triangle.

>>76480093
>I can do 77kg for 3x10 on bench and 75kg on pendlay row but still look like shit.
Do you honestly think those numberd are anything but babyweights?

>>76480133
I'm not a powershitter. I want to look good.

>>76479849
They start to be visible around like 14%ish, much more defined around 11-12%. Everyone is different though. Also you need to actually build them to have them show better

>>76479849
Measurements like that are not reliable when calculating bf%. Take them with a mountain of salt

>>76475650 (OP)
How come my BMI is 23.5 and I look skinny and emaciated?
I posted in the cock&ball torture thread and that's what people said.

>>76480324
BMI is fine for average people, but gets skewed massively on the outliers of height/muscle mass. I'm roughly 14% body fat atm and my BMI puts me at overweight

>>76480242
Off to more core exercises I go, then (tomorrow).
>>76480312
Oh, okay.

>>76475712
RDLs and Good Mornings.

>>76476540
Eat real food for the most part. Stick with the whey powder. Most of the time, mass gainers are a meme.

>>76477850
I wouldn't go to failure until the end of your workout/last set. You will just burn yourself out.
I do something like this:
>Set 1: 2 RIR
>Set 2: 1-2 RIR
>Set 3: 1 RIR
This is just an example, modify it as you see fit. If the load is heavy enough, you don't need to go to failure. In fact, this will help you get more work in but at a higher quality. You're pretty much just edging the muscles and cooming on the last set.

>>76479353
standard wrist straps.

>>76479183
Doing things means you aren't resting. Dumb idea. Hula hoop separately if you want to.

>>76478373
Quinoa barely has more protein than standard grains. Do it if you really like quinoa, otherwise just get in your protein in any other various manner.

>>76476661
It entirely depends on how strong you are going into the program, some people struggle immediately, others cruise through until they hit 2pl8. I started weak and with the bar. Depending on your diet, genetics, and consistency I'd say it's possible, but unlikely on just SL.

What are macros for? What's the difference of eating more carbs than protein, or more protein than carbs, if you end up eating the same amount of calories in both cases?

>>76478700
Yes, that is a shitty split/routine.
I would argue that a beginner doesn't need to do two variations of the same movement. (Pulldowns with different grips). I would put at least 2, max 3 compounds in a day with some accessories.
Ex: Pull workout
>BB Rows
>Pull ups (assisted if needed)
> Lat pulldown, pull over, or machine row (Stick with one for a while)
>1-2 Bicep exercise of choice
I also wouldn't do a Bro Split. You can get more work done if you do something like U/L. PPL can work if you know what you are doing. I have come to realize most DYELs I know run PPL.

>>76479353
Gym Reaper straps. The normal ones, not the figure 8s.

how can i fix ED from detransitioning
is it over permanently?

any reason why inline skates give you insane cradio, so much fat loss at like fraction of strenght you need for running

also wtf is this lingo, understand how begginer gains = noob gains but stuff like dyel, tf?

>>76480651
>so much fat loss
They don't. Cardio isn't used for fat loss, you do it because it's extremely good for the body. Caloric deficit contributes to like 90%+ of your fat loss.
>dyel
Do You Even Lift. Negative term used on skinny people when they try to talk about gym stuff.

I am setting up a home gym, and wide grip barbell back extensions are one of my favorite exercises. Does anyone have any recommendations for which back extension I should buy? I have never tried the fully horizontal roman chair variant but I am open to that too. And no I don't want some shitty diy version, most of those suck and need a barbell to hold your legs in place.

>>76480618
They're different nutrients used for different purposes by the body. The actual breakdown is very complex, but overly simplified it's like this:
>Carbs = Simple energy source, used as fuel for movement and simple functions. You eat the most of these out of the 3, and likely the area you could cut the most from if you want to lose weight.
>Protein = Muscle fiber source. Protein is used to repair and build muscles in the body
>Fat = Nutrient distribution and hormone regulation. Helps with keeping all your brain and body chemicals in-line as well as making sure nutrients are being absorbed by the body.

And reminder this is braindead oversimplified, the real breakdowns are much more complicated.

>>76479066
Could you post your routine?

I know resistance training increases T, but what about jerking off?

>>76475683
It'll be fine

>>76475712
Single leg deadlift, which are essentially single-leg RDL

>>76475785
I foundgiving myself very small routines, so it impossible to procrastinate. Like a 10 minute workout.

Also, I found timing things, so I know how how much time it actually takes to do thing, helps. For example, I would put off vacuuming because I was convinced it takes like 30-40 minutes so fuck that right. Well, I timed it a few times. Literally takes 10-12 minutes. Now I have no pro doing it.

>>76476608
Perfect. RDLs, especially single leg, are legit.

>>76476683
I swear that screen/internet minimalism is one of the best things a person can do.

One of the best replacements is reading actual paper books from the library.

>>76476706
Its not ideal, but I am coming around to the conclusion that getting enough good-source calories is more important

>>76476844
Large pizza and dr pepper. Its science. Trust it.

>>76476937
Depends on the program and goals. One of the best routines I ever did was 20 min 6 days a week

>>76478373
Yes. You will get a hybrid and spending you time "raising awareness". Just eat the carb source you like.

>>76479225
They used to be really popular in the silver era. Me? Got a lot of shoulder injuries so they are a no.

>>76479699
Dunno. How strong are you now? What is your athletic background?

>>76480651
Really, when it comes to cardio and fatloss, being active is a huge part of it. Doesnt matter what a person does, just doing physical activities are huge.

>>76480150
Irrelevant. Those are shit weighys. Like the first six months of lifting. What did you expect would happen in six months?

>>76479225
They're safer than their current reputation. No problem in doing them if you can without pain or discomfort, otherwise, ditch them.
I used to like them, but ultimately found them to be a subpar exercise. On paper it targets a bunch of muscles (traps, delts, bis, forrarms), but it does so in a very unefficient manner. No matter what you want to get out of them, there's other exercises out there that'll do it better.

>>76481785
>there's other exercises out there that'll do it better.
like?

>>76476226
>[spoiler]My target are the obliques btw[/spoiler]
if you have not trained your obliques previously then yes you will see some growth (due to newbie gains)

>>76476661
>>when does it get difficult?
when you lift the weights?
I don't recall stronglifts' progression but if the weights are not difficult to lift then you're not lifting heavy enough

>>76476706
gains will be small and recovery impaired

>>76476811
the fact that they are bad
I will not elaborate

>>76477125
>How do I determine a good target weight if I want a lean physique?
you could calculate current fat mass and goal bf% fat mass and add some kilos for muscles but that's a rough estimate
so just get lean and see what weight you are
>I don't want a huge bodybuilder physique
you were never gonna get there in the first place so don't worry

>>76477204
neck hangs x failure

>>76477316
raw milk
that came from a farmer from a cow

>>76478373
the only downside of quinoa is that it's expensive
and less filling than potatoes

>>76479183
>I've been neglecting my core.
hula hooping won't train your core it's just a "fun" form of cardio
there's ones with weights that swing around for more cardio

>>76479225
if your form is good and you're not a retard then they're good
that said lat raises are better

>>76479699
>How strong do I need to be to start using a barbell? For squats and deadlifts?
a bar weighs 20kg or 45lbs
deadlifting a bar is extremely easy
squatting a bar is easy unless you are a stick

>>76480618
is this bait or are you legitimately retarded

>>76480644
neck hangs x failure

>>76481248
it does not increase T
if anything it lowers it through prolactin turning you into a bitch and losing crucial nutrients

How do you find a program type that would be good for you? I was on basic bitch program for few months that had 3 workouts a week just so that I dont burn out but after doing it for 5 months I would like to workout more now, but Im kinda lost with all the splits and PPL and other stuff people are talking about. Ideally i would like to workout every other day, with free weights only since its a homegym with no machines situation

>>76480814
Thank you for taking your time to write out an answer. I think I understand better what are they used for now.
>>76481813
>is this bait or are you legitimately retarded
Legitimately retarded. I've been looking to fix my diet and a webpage gave me three options of macro distribution within the same amount of calories, one with low carbs, one with even carbs and one with high carbs. I fail to visualize how each one of them would influence my body, if all of them contain the same amount of calories.

>>76480735
You were all very helpful. I'm justing going to get the CAP one since I don't feel like spending over $600 on overpriced meme Rogue shit. https://www.amazon.com/CAP-Barbell-FM-CS707-Strength-Hyperextension/dp/B00WW8ZRHO
It should be able to handle way more than 300lbs, and I can cut off those handlebars if they get in the way of the barbell.

>>76481806
Depends on what you're targeting
>traps
Almost all of them would be better, but barbell power shrugs is king for traps
>side delts
Chest supported lateral raises, cable lateral raises... yeah, mostly any side delt exercise would be better
>rear delts
Face pulls, rear delt flies, rear delt rows
>biceps, brachialis
Any curl, really
>forearms in a non-isolated exercise
Literally any pull from the floor, rows, chin ups, etc.

On paper upright rows target all of these muscles so it should give a lot of bang for your buck. However, each muscle gets very little stimulus individually, plus you'll never move enough weight on upright rows to compensate for that.

If you want a similar movement that'll do everything upright rows do and more, plus you'd be able to move a lot of weight with it, try high pulls or hang high pulls. With a clean or a snatch grip.

>>76482241
Find an upper/lower 4xweek that you like and give it a shot.

>>76475650 (OP)
easy one
do I always need to feel sore after an workout in order for gains to take effect?

>>76482571
No. Soreness occurs when you're not accustomed to a movement or workload. Soreness should become almost non-existant after the second week of working out or so. It can reappear if you introduce a new movement or if you increase the volume significatively.

>>76482581
should I introduce a new movement from time to time? or is it alright to always do the same stuff in the gym?

>>76482583
You should try to progress in weight, reps or both on each movement every time you're training it. When you stall, let's say you didn't progress in weight or reps for 2-3 sessions, it is advisable to switch to a variation that targets the same muscles or the same movement.
Example: let's say you've been doing barbell curls and have been adding weight or getting extra reps for several weeks. But you've been unable to increase weight or reps in the past 2-3 sessions. It would be advisable to do dumbbell curls, or cable curls or dome other variation instead. Rinse and repeat.

>>76482616
thanks

>>76482571
soreness doesn't 100% equal making gains
but if you don't ever hurt after any workout then you're training too light

gains are made through progressive overload over time and overloaded muscles hurt more than they don't

I just hit 3pl8 x 8 on rdls yesterday yet my hammies hurt less today. What gives?

>>76482652
hurt less than what?

>>76482669
Hurt less than it usually does after leg day

which cheese has the most vitamins/minerals?

>>76482762
I dunno but it has happened to my chest from benching in the past

>>76482804
the made from raw milk
that came from a farmer from a cow

Picked up doing 5x5 again after a few years hiatus and my entire body is still sore a day later, any way to work out the pain without a foam roller?

>>76481809
>>76481813
>neck hangs x failure
thanks, but can i get an actual answer or did you just give me a (You) for no reason

>>76482868
that is the actual answer

Gimme ur best strength training programs
I want to mix it into lower weight higher volume scheme for off and on heavy lifting.
I've got my macros dialed in

>>76482898
progressive overload till success

>>76482549
What should the split look like? Simple upper>lower>upper>lower?

>>76482898
Unironically Starting Strength.

>>76483107
Yeah.

i haven’t shit since last sunday, but I don’t feel plugged up. should I get some laxatives

>>76483127
holy shit this nigga gonna get ripped apart by shit

>>76481324
I just started working out in May of this year. 5'5'' 125lbs, I'm on 20-22.5lbs dumbbells for each arm and chest exercises. On legs I'm mainly doing leg press on the Horizontal Leg Press Machine on, 215lbs.

>>76483127
You probably want some fiber like metamucil and lots of water. You should usually shit at least once a day, even on a cut.

>>76482804
Just look at the nutrition facts damn dude. Google is right there.

>>76482241
To be honest, you just need to try different programs that fit your schedule and goals. Once you find one, you can modify it further from there to really dial it in. Highly recommend sticking to the base for at least 2 months though.

>>76481248
That isn't really true in the way you're probably thinking of it. A healthy routine and diet overall is associated with higher T levels, but T overall is a fluctuating hormone that varies from hour to hour during the day. Jerking off releases other hormones associated with pleasure but probably has little relation to T release upon completion.

>>76482898
Week 1: A – B – A
Week 2: B – A – B

A

Squat – 3x5
Bench Press – 3x5
Chest-Supported Row – 3x8
Triceps Extension – 3x10 (optional)
Bicep Curl – 3x10
Face Pulls – 3x10 (do two light sets of this as first exercise in the workout if shoulders are stiff from previous workout)


B

Overhead Press – 3x5
Bench Press (10% deload) – 3x5
Romanian Deadlift – 3x8
Reverse-Grip Lat Pulldown – 3x8
Lateral Raises – 3x10
Deadhangs – 2x30 sec

I want to do more training at night but if I take any pre-workout, I end up staying up very late. Other options to have enough energy without killing my sleep schedule?

>>76483710
train earlier in the day

are lat pulls/pull ups and cable rows good enough for the back

> be me, shopping
> buy a "high protein yogurt"
> figure it'll have a gram or two extra per 100g
> check label
> 50g protein per pot
> there's only 300 calories per pot

What the fuck did I just eat? Is this sustainable?
Did I just solve my protein intake issues forever or is there a catch here? What are they putting in this?

>>76483726
yes

>>76483729
you know whey, the milk processing byproduct used to made industrial pig feed and highest quality artisanal protein supplements for health-minded freethinkers (in the same factory coincidentally)?
they just put it in back into the dairy instead

>been constipated for literally all my life only going once-twice a week unless I eat at a suspicious Mexican place
>when I do go the shit is so sticky that it still remains even after using a whole roll of toilet paper to wipe
>half the time there's blood in it because I have to push so hard
>brown stains still remain after taking a shower
God, am I just not fingering my asshole hard enough? What diet should I be eating if I'm now solely concerned about obtaining a clean asshole? Already ordered a bidet

>>76483993
stop eating slop and switch to real food
maybe some fiber

Where can I buy large quantities of fish oil pills for cheap prices and where the fish oil isn't oxidized.

>>76483993
Dude you need fiber, get some metamucil or something equivalent

>>76484122
Unless the pills are expired the oil shouldn't be oxidized. It takes literally months of direct contact with open air for oils to oxidize. You don't really need to worry about it, same with seed oils. Don't let grifters get the best of you.

What's a good amount of sets per week for each muscle group if my aim is hypertrophy?

>>76478375
Lmao your tranny ass is going to look more masculine than ever

Does building strength mean hypertrophy? What I mean is, if I'm not noticing visible gains on a muscle group but I'm improving the weight I lift with that group, does it mean I'm building muscle regardless of volume?

Follow-up question: how often should you "graduate" a weight into a higher one? I think it takes like 2-3 weeks of training to increase one weight in a machine or 3-6kg in a free weight train.

>>76476937
Yeah about 60-80 mins. I get in, talk to no one, do my 4 sets of 8-10 reps, 3 compounds, 4 localized split between groups, 10 min cardio and call it a day

>>76484342
Its already been established that 10 to 20 is the optimal set range for hypertrophy. Best is too always start with lower set ranges because recovery is really important. I would do an upper lower, 4 times per week, 2 exercises per major muscle group and then one exercise for smaller groups that have already been hit by compound lifts, for example if you did a pendlay row then those can be counted as half sets since they've been used as secondary muscles on the pendlay row so you can add it up as 1.5 sets for your arms( if you did 3 sets on the the pendlay row with proper form ofc), same thing applies for other muscle groups too. For the back since theres more muscles there you might want to do 3 exercises, all from diffierent angles. If you don't have time, then doing 3 sets per muscle group (6 in total per week) which should also be enough, and don't rest while working on antagonistic if you don't have time, for example instead of resting for preacher curls you go straight to doing a skullcrusher and then wait out the remaining 90 secs of when you finished the preacher curls and then repeat until you finish both exercises. Alhough I think its really difficult to reach muscle failure if you're not resting between sets properly. Strengthlog is a really good place to look at what muscles are worked and select your required exercises for your required needs.

>>76484261
Are you saying that fish oil fats have no sort of benefit for the brain? I highly doubt that.

>>76484462
Wow, I was not expecting such a detailed answer. Thanks a bunch.

>>76484465
Where did I imply that? But since you mention it, while Omega3 is linked to better resistance against cognitive decline, it's not exclusive to just that. You'll likely need all of the necessary nutrients to achieve that.

>>76476937
I easily spend 90 minutes per session, I could go over 2 hours if I didn't have places to be.

>>76484443
It's a bit dumb, but hypertrophy and strength are technically the same thing while considered different. Getting stronger generally means bigger muscles, but hypertrophy is usually referenced as "noticeable" muscles. I don't think it's generally important as long as you're hitting your reps and sets and pushing yourself consistently.

>how often should you "graduate" a weight into a higher one?
After the beginner phase this slows down a ton. At this point I rarely have linear strength gains, I like to wait until I can hit all of my reps and sets without intense struggle for 2 sessions in a row before moving up 5 lbs.

Anon says Japanese Okinawan were guilty to fraud in relation to their longevity statistics ...

Damn short, skinny Asians are fucking taking it these days. IQ Superiority facts are flimsy too

Who are actually the longest living people?
If medical science can alleviate problems like cognetive decline and mobility issues in the future, we all should be set!

Want to go heavier on my legs but I keep getting light-headed/dizzy from all the blood rushing around. Any tips to avoid this? Don't want to pass out in a puddle of my own piss

>>76484554
Proper breathing and bracing and adequate rest between sets.

>>76484494
Hopefully you do more research by yourself. You shouldn't be getting your main advice from here. You should only be asking questions about trivial things on here not how to actually train.

>>76475683
probably fine, but it's a good practice to unload the bar

>>76475730
deadlifts engage many muscles in your back/legs, while good mornings target your erector spinae. if your erectors are the weakest link and you train them hard, they're going to hurt after
>>76475742
how do you determine what is healthy food vs junk food without looking at the calories/protein/carbs? just eating for vibes will get a result, just not the most optimal one
>>76476226
probably, but deviating from your cut is going to make for poor results for your cut and poor results for your targeted muscle group.
>>76476540
these mass gainers are just whey with creatine and some more carbs. you can just use regular whey, supplement creatine, and eat more food.
>>76476811
rogue echo bar $265, rep fitness pr-1100 rack $379, titan fitness adjustable bench $249, spend the rest on plates and anything else that you're lacking. you don't even need to use these specific items, just giving you a baseline for how you could spend that same money better

>>76476937
yes, especially if i'm lifting with a partner or doing a bunch of dicking around on my phone. if i'm locked in and the gym is not busy, i could reasonably do my shit in under an hour and leave

>>76478373
only if you switch from rice to cock and potatoes to balls

>>76479699
if you're capable of lifting 45lbs/20kg, you can use the barbell
>>76481248
jerking off won't have a big effect on your test. long term, the effects of jerking off a lot and the porn use that's likely involved might be a net negative.
>>76482830
take an otc painkiller, eat some food, and rest
>>76483127
might want to take a stool softener, you're about to take a shit that will break you
>>76483726
with enough frequency/intensity, yes
>>76483729
a bunch of yogurt is going to give you Hershey squirts
>>76484443
being able to lift more weight or the same weight for more reps is usually an indicator of muscle growth. whenever you don't feel the same intensity on a weight, that is time to either up the weight or shoot for more reps.
>>76484554
piss beforehand, that way you only pass out

>>76484349
: (

can gang stalkers irradiate you?

>>76484817
My goal is to have my working weight loaded on each of my barbells at all times. One for bench, one for squat, one for didlies, and a power bar for OHP and cleans.
This is partially for convenience, but I also have way too much stuff, so it's actually dangerous to go and load/unload plates sometimes :)

Looking for some advice on routine. I have the goal of big forearms and don't really care about shoulders so much. 6 day PPL. If anything I'm looking to cut time as I have quite a busy schedule. This ends up taking 1hr15min though I'm probably being way too generous with the rest times. I have a SI spinal injury that I'm not keen on fucking up again which is why I'm sticking to isolation machines like a pussy. RIP 3pl8 squat.

Pull:
- Lat pull down 3x8-12
- Cable row: 3x8-12
- Bicep curl: 3x8-12
- Hammer curl: 3x8-12
- Reverse grip curl: 3x8-12
- DB wrist curls: 3x8-12

Push:
- BB bench: 3x5
- Incline DB bench: 3x8-12
- Tricep push down: 3x8-12
- Chest fly: 3x15-20
- Overhead tricep extension: 3x8-12
- DB wrist curls: 3x20

Legs
- Leg press: 3x8-12
- Calf raise: 3x15-20
- Hip Thrust or RDL: 3x8-12
- Hamstring curls: 3x8-12
- Leg extensions: 3*8-12
- DB wrist curls: 3*20

I should probably do a proper high exertion lift on leg days to replace squats like a bulgarian split squat. Are there any others which don't fuck up a SI joint disc injury?

Thanks

>>76475650 (OP)
My current routine is
==A
>Flat Bench (RPT)
3x 6/8/10
>Seated Shoulder Press (RPT)
3x 6/8/10
>Weighted Sit Ups
3x 12 (last until failure)
>Upright Rows
3x 8-10
Skull Crusher
>3x 8-12

== B
>Squat (RPT)
3x 6/8/10
>Bulgarian Split Squat
3x 8-10
>Weighted Sit Ups
3x 12 (last until failure)
>Barbell Rows
3x 8-12
>Bicep Curls
3x 8-12

A-B-A, B-A-B, etc.

Anything (except me) come across as inherently retarded of this at first glance?

>>76475650 (OP)
Rate my push day, what should I change?

Bench Press
Incline Bench Press
Dips
Shoulder Press
Lateral Raises
Skullcrushers
Tricep Pushdown

>>76475650 (OP)
3 days a week, full body

If I don’t want to be in the gym for more than 1 hour per session, is that enough time to effectively build strength and hypertrophy for upper and lower body parts?

Why fast food is "unhealthy"?

>>76485786
>If I don’t want to be in the gym for more than 1 hour per session
full body is not for you

>>76485842
because the quality of the good ingredients isn't high and it also has a lot of bad ingredients like sneed oils

>>76485842
Because the beef in a fast food beef patty is higher in fat and filled with bizarre preservative chemicals compared to if you ground up a fresh cut of chuck beef at home and made your own ground beef patty.

When should I do cardio? I want to add some running, or maybe some high intensity excercise to sweat my ass off.
Is doing them in the morning (like 8-9h before excercise) fine?
Or maybe should I do it after workout?
Should I do it on my rest days?
Should I do it only on my training days?
Should I do it daily?
I walk for 2h (30 mins on sundays) per day already, not counting the idle, random steps acquired through the day, but it ain't making my heart work hard.

i got really lean while lifting (175 to 130lbs) i look good in pics anglefrauding with lighting but i want get some real muscle so started the bulking for almost a week now i have consumed around 3500 calories main diet- yoghurt,chicken, eggs stayed the same but i started adding huge cookies and giant bars of salted caramel chocolate ive gain about 6lbs but can still see my abs, should i stop. How long can i get away with this.

How do I make a mewtwo body build?

>>76486939
liposuction + BBL + hip implants + photoshop + filters

Can someone recommend me a beginner ppl for a beginner to the gym? I fell for the ss meme

After I reach a 22.5 - 23 FFMI, I'm going to prioritize cardio, rather than lift 4 times a week. I'll still lift to the point where I maintain my size and strength. Is this realistic? Does this make sense?

you guys ever play with this fitness autism spinner toy?
it's honestly very good

>>76487220
don't do ppl

>>76487264
>Is this realistic? Does this make sense?
if that's what you want to do then yes

but aiming for hard ffmi numbers is silly since you don't know your genetics so just use them as a guide
how you look and how you feel is more important

>>76487372
Why not ppl. My main focus is fat loss but i wanna make some noob gains to look a little better at least looks wise

>>76487394
ppl bad

>>76487408
Why

>>76487264
Idk what tf this is supposed to mean. You sound retarded af. You're lucky if you'll even achieve your noob gains if you think you need to "prioritize" cardio. Cardio can simply mean 30 minutes of walking. I hope you don't think cardio is the equivalent of high intensity endurance training.

>>76487953
Work on your reading comprehension bud

If you work out legs with just machines (hack squat, leg press, leg curl, etc.) are you actually exposing yourself to higher risk of injury from not including the stabilizer muscles you'd be using with free weights?

>>76487264
Do they talk about ffmi on tiktok? You sound like some dumb zoomer internalizing a meaningless number,instead of just going off of how you look

How do I avoid getting a fever from working out?

injured my elbow again. what should I do while it heals? I am 40

>>76486339
>When should I do cardio?
ideally, a separate time from your weight training. realistically, just do it after your weight lifting session
>Is doing them in the morning (like 8-9h before excercise) fine?
that would be ideal
>Or maybe should I do it after workout?
this can work, but you would lose some gains from your workout
>Should I do it on my rest days?
rest days are for rest and recovery, training cardio would be not resting
>Should I do it only on my training days?
you should do cardio on any day that's not a rest day
>Should I do it daily?
if you are training daily, yes

Any good discord or tg groups for shitposting about lifting and my wife being a bitch?

>>76488412
training with machines makes you better at doing machine exercises. the machines are not a 1:1 transfer of strength to barbell exercises, so a 315lbs hack squat does not mean that you can squat 315 without injury

>>76488590
>body sweats
>the sweat pulls heat out of your body
>as the sweat evaporates off your body, your temperature regulates

>>76488456
I don’t have a TikTok you DYEL faggot. Now answer the question properly.

Rate this exercise plan.

Hope I didnt fall for a meme and it actually helps my inner elbow pain. Golfers elbow I think people call it here

>>76488820
I bought this about a month ago for my elbow tendonitis, I think I had both triceps and golfer's. The twisting thing and the gay one where you shake it around actually helped.

>>76487220
>I fell for the ss meme
SS isn't a meme. "SS is a meme" is a meme in itself and hasn't even been used for years now.

>>76487394
>My main focus is fat loss
Fat loss has next to nothing to do with routine. SS is still the best choice for a beginner overall.

>>76488661
Nothing. You do nothing that irritates it. Then you wait until it's healed.

>>76488778
memeshit.

Why does my body need a calorie surplus to build muscle mass if my body doesn't want to eat anymore even though I didn't hit my calorie goal for the day? Surely the body would send a signal to make me eat more if I truly needed a calorie surplus to build muscle mass.

>>76489046
That's the thing though, you don't NEED to build muscle mass. Building muscle is not a goal for the body. Your body has one goal and one goal only: stay alive. Bulking is not a natural instinct the body has.

>>76488840
Good to know. Thanks

>>76489046
>Why does my body need a calorie surplus to build muscle mass
It doesn't
This is a meme propagated by bulking fatties
All you need is enough protein intake (1-1.6g/kg) and you will be fine

>>76488590
that... uhhhh.... that isn't supposed to happen

>>76488715
>dicksword

>>76489046
>Why does my body need a calorie surplus to build muscle mass
biology

>if my body doesn't want to eat anymore even though I didn't hit my calorie goal for the day?
the body is stupid and doesn't know what you are doing or what your goals are, it goes off of instincts
which is why you have to conciously eat more protein and no slop and drink water based on the colour of your piss

Keto
good short term not long
is it as easy as getting above 50g carbohydrates a day to get out of it?

is there a natural way to get rid of dandruffs?

I purchased a bench and it came with a shitty exercises poster.
This exercises in particular looks too good to be true, if it works all of one's back. Is it bullshit?

>>76487357
I purchased one 20 years ago. Never used it more than 5 minutes. Honestly, is it useful or just a novelty toy?

totally; utterly fucked up "bulking" whats the best way to correct?

>>76489898
well yeah it's a row

>>76489942
I mean the "Incline I raise".

I'm thinking of switching gyms for the following reason and I'm not really sure if I'm overreacting or not:
>Weights are always all over the place, I always have to hunt for 5,10,25lbs and it gets a little annoying.
>Used to be pretty empty, but now it's overly crowded ever since they announced that anyone over 65 gets a free gym membership.
>People always wanna work out right beside the fucking squat rack. I'll be setting up and some asshole just starts doing curls like mm beside the squat rack and I'll just be like wtf man.
>People grabbing weights off my rack, it's not usually a huge biggy but I do get iffy when I'm about to use it and especially when they keep doing it to me mid set. ESPECIALLY if they're doing it to me mid set or starting my reps.
>It's all old people crowding walkways, crowding db racks, sometimes even taking over squat and bench and we don't have a lot of those. Then they talk to each other during their rest breaks for like 10-20 mins.
>Bench and Squat rack aren't aligned to the ceiling nor the floor. They're always angled 8-22 degrees off center and it drives me crazy everytime.

I used to go to a university gym but ever since I graduated I'm having troubles finding a no frills gym that's closeby. This was the closest but honestly I think the free 65 membership broke me. It's recently new so hoping the uptick in traffic goes away soon but I really don't think so.

its so fucking unfair that i have to deal with horrible acne on my back as a 28 year old. Ive done my time as a teenager, even took accutane, and then when im an adult it comes back?

Its so fucking unfair it genuinely literally makes me want to kill myself. Because I know, if I take accutane again, I'll have those insane side effects. If I take anti biotics, it will just be a temporary fix.. anything else doesnt work. I already started DRINKING WATER like a madman and avoiding milk and it helped, but only for the acne on my face. My back is still bad. Its so unfair man.

>>76489966
>that anyone over 65 gets a free gym membership.
kek

>>76490063
bro I don't know why they swarmed the place. It's a literal retirement center now. Maybe I'm overreacting but do I prefer them more than the ego lifters and annoying ass teenagers? I have no idea.

I got 14, 13 and 12 reps today on laterals with 10kg dbs. Normally I don't really like going above 15 reps on almost any exercise but I lift at home and my dbs go up in 2.5kg increments. I think if I upped the weight to 12.5kg after I get to 15 I'll be able to get like 5 reps. I've been trying to find 0.5kg microplates but they don't sell them in my shithole country. Should I just wait till I hit 20 reps to up the weight?

I fucked my knee up pretty bad by landing on it wrong 3 times (don't drink and trampoline, kids) and now it's swollen to shit and hard to move around without extreme pain
Will ice packs fix it eventually? I know nothing's broken, I can put weight on it so long as I don't lock the knee or twist it too bad. It's just swollen and painful is all

>>76490288
>Will ice packs fix it eventually?
How the fuck would we know? The knee is complicated joint.
> I know nothing's broken
No you don't. You're an idiot.

>>76489953
>"Incline I raise".
slop
>>76489898
>ooks too good to be true, if it works all of one's back.
a well performed row does that too
but drawings of "muscle activation durign exercise" are useless

>>76489966
Generally 65+ people are awesome. If this is new then I would say it is equivalent to the new years rush and should get back to normal.

>>76490096
Move to 4 sets. Then eat your drop to 8 reps when you are ready to move up your weight.

>>76490288
go to physio or spend years fixing this shit.

anyone dealt with prostatitis? my asshole itches, it burns when i pee, and my pee is dark yellow and foamy; i fucking hate this shit

>>76490344
Hint.
It's not white boomers that are taking advantage of the 65+ free. It's a certain demographic that's been heavily meme'd right now.

>>76490382
my new years rush comment would probably still be valid, if not increased in speed.

I am so tired of being crop dusted and not be able to get the air I need to finish my sets.

>>76490288
go to a doctor you stupid nigger you fucked up your knee

How do I cope with the fact that I will never fuck Faith Ordway though she very clearly owes me sex.

Also, should I train through my (now almost gone) cough or wait another few days so that I'm fully fresh? I already skipped most of last week because I got sick and didn't wanna risk fucking myself up further just to get a few half-assed workouts in. How long do I have before I start losing gains?

>>76490436
damn she's gorgeous. too bad she's vandalized her soul by being a whore.

>>76490390
It's my fault. I should probably wake up earlier but they always come when the gym first opens and stay there even long after I leave. Shit's so annoying I just wanna lift bro why the fuck are you doing pull ups in the squat rack stop doing freaking pull ups in the squat rack omfgggg

>>76490324
>a well performed row does that too
Care to post form advice?

as a mid bio woman, where can I find a fit chad to wife me?

Is this a good program for a beginner?
https://nordiclifting.com/blogs/fitness/sculpting-success-the-ultimate-guide-to-bro-split-training

>>76490436
>cough or wait another few days so that I'm fully fresh?
depends on how you feel
(i'd tell you to go get a light workout in keyword: light but if I did then you'd go and lift too hard [but you'll need a light-er workout anyway due to the break time])
>How long do I have before I start losing gains?
quick small dropoff in strength but muscle mass takes a long long time to go away

>>76490477
torso not parallel to the ground but not too vertical (not higher then 45º unless you are doing a yates row but that's a whole different beast)
[also torso position will affect which part of the back gets used {flatter - more traps taller-more lats}]
neutral spine
braced stomach
stance wide enough to not fall over and get the knees out of the way of the bar but not so wide that the legs hit the arms
not too much torso movement when pulling up (at a certain weight it becomes unavoidable)
think about pulling with your elbows not hands
focus on using your back
elbows shouldn't go higher than the torso at the top of the rep (if they do then you are using too light of a weight)

>>76490486
in real life
and if you are mid then chad won't commit to you

>>76490505
no
it's a bad program for everyone except for roiders

>>76490513
Why?
Im this anon >>76490505

>>76490096
20 is really high but fine for one set
18 for another
and 15 for the other one or two

you can also mix the weights between the sets
as in 12,5 for one set and 10 for the others slowly going up in reps and upping the weight in more sets

>>76490517
>brosplit

>>76490517
Being in the gym 5 days a week and still hitting each muscle group only once is braindead

>>76490288
Yeah, go to a doctor.
As someone that has dislocated both patella each multiple times (and shoved them back into place myself most times) while being a teenage skaterat, once that happens it is TENFOLD more likely to happen again.
You're probably not there yet, but take care of your fucking knees, homie.
I have to be stupid careful, one time I took a wide stance while shooting pool and folded up like a fucking flamingo, it sucked.
But yeah go to a doctor, get a referral to a physical therapist, accept their advice and ask for them to both print and email you a list of exercises/ stretches that you can do at home to avoid that happening in the future.
And do them.
(the email is because you WILL lose this list at one point or another. Or more than one point)

Also, stay the fuck away from trampolines if you're old.
I'm not even thirty and I know better than that.

>>76490513
Kinda hard to visualize what you're saying, but I'll try to keep that in mind.

>>76490560
bro there are like a trillion videos on youtube on how to do every movement. i recommend just checking if john meadows (rip) had an a vid on it which he probably did

>>76490560
not really
it takes a few tries to figure out but once you get it it becomes instinct
>>76490571
meadows has good videos on form for back exercises
he is where I got the "pull with the elbows not hands" cue

Beginner here
Want to start lifting seriously again. I have a pullup bar and dumbbells at home. I don't want to go to a commercial gym and community gyms don't exist where I live
What kind of routine should I follow? My current goal is just to get to 10 pullups and lose some weight

>>76490581
Be consistent, that's all that matters.
How much weight are you trying to lose?
Idk about calling it lifting "seriously," but you can maintain a decent routine at home with callahan presses, curls, bent over dumbbell rows, etc. Just look up a home routine that's centered around dumbbells and STICK the FUCK TO IT.
Working out isn't the hard part, it's doing it consistently.
Once you accept that gains aren't going to materialize overnight and develop a habit/routine of it, you will notice things getting easier.
Just stick with it, and one day you'll walk past a mirror and think "oh snap, I look a little better. That's tight." But you cannot be constantly looking for this moment, it'll happen organically.
The hard part is sticking it out until you reach that point.

And idk, I went from being unable to do a single chin up in high school to being able to do 25 within two semesters (part of a HOPE class goal) by taking my brother's iron gym and putting it in a doorway that I walked through multiple times per day.
I was an angsty kid with a goal, though. Hormones and spite played a big role in that, my teacher laughed in my fucking face when I made the goal lmao
Just go until failure every time you walk through said doorway.

>>76490581
re: losing weight, fork putdowns are all you need.
Download an app (I used myfitnesspal, the free version, manually entered all my shit), get a kitchen scale (they're <$20), and rigorously keep track of your intake.
Do NOT EVER convince yourself "oh I'll just exercise extra to compensate for [insert random indulgence here]," because you'd have to run literally five miles to burn 400~ish calories.
There's no way you're outrunning an extra slice of pizza.
Stay away from snacking, stay away from junk food in general, chicken breast and ranch powdered seasoning (you can find it at the supermarket) are your BEST FRIENDS.
Godspeed, anon.

When I'm at any kind of deficit I cannot stop thinking about how hungry I am, and walking helps a lot.
I'm legit unable to enjoy any movies/tv/sedentary activity without just thinking about how fucking starving I am, whether it's a 200 calorie deficit or a 1200 calorie deficit.
I posted in a different thread a long time ago about walking to get my cat a different can of wet food every day, it really takes your mind off of it.
Invest in some decent headphones, and listen to an audiobook or some gud music and just walk forever if you find yourself thinking about how starved you are.

Can anyone recommend an app that will give me semi-tailored workouts that aren't ridiculous? I tried one a while back but it would give me shit like 3 sets of 18 pushups after telling it I can do at most 20, and a bunch of other exercises with similar set/rep counts well above what I could do. I'd especially like an app that can give me dumbbell/kettle bell/non-bench barbell workouts because I bought one of those modular sets to use at home. I have a lot of ADHD/EF issues so I do better with this stuff if I have something to just spit out "do this".

>>76490748
Boostcamp is alright and has a lot of the mainstream programs in there. I use liftosaur because it has a custom scripting language that lets you setup basically any progression scheme you want. It was trivial to setup dynamic double progression while its a giant pain in the ass for other apps.

>>76490783
Thanks anon, I'll look at those. It was pretty demoralizing to have to keep telling the app "this is too hard" on 90% of the exercises just from the crazy rep counts.

>>76490783
Not the anon you're replying to, but is there an absolutely free one? Without ads or nagging.

>>76490834
The free version of liftosaur has no ads as far as i can see but i use it on PC with an adblocker. It's open source though so you can just run your own version if you want

>>76490834
>but is there an absolutely free one? Without ads or nagging.
making one yourself

>>76490866
Thanks.
>>76490868
No thanks for you.

>>76490783
As a programmer, Boostcamp gets on my nerves because the app's performance is so abysmal you can tell the whoever built it doesn't care at all about anything but the app nominally working. Even the desktop version on the web is awful in terms of performance.
Beware, this is what the "premature optimization is the root of all evil" and "don't bother with data structures & algorithms or learning your tools in-depth, just build projects" mindset gets you.

>>76490513
>in real life
damn
>and if you are mid then chad won't commit to you
all hope is lost

what about a fit autist then?

>>76490901
It did seem extremely bloated. It's been a while so I can't remember why exactly but I remember deleting it 10 minutes after I downloaded. That's why I semi-shill for liftosaur. It's fast, open source, no bloat and the customization is in a league of its own.

>>76490477
this stupid cue changed me. I have always hated the "pocket" advice.

timestamped, you don't need to watch the whole thing.
https://youtu.be/8w7UIV07m9Q?t=213

The idea to just flex and follow it made me feel a lot better about my form.

>>76490748
I like hevy. I will wait for a deal and it is pretty cheap. Works fine without the subscription. I just have a fuckload of custom exercises and the free version caps it at 5 or 10.

The friend/follow thing lets you creep other people's workouts in detail, then you build your own. These are noob workouts, nobody public posts their intermediate/advanced workouts.

>>76489931
I think it's effective as a toy, but it wouldn't replace any lifts

What's the closest free weight exercise to Lat Pull-down? It was my strongest exercise when I went to a conventional gym and I believe why I dominated everyone in raw strength in wrestling.

>>76491187
...pullups? is this a real question lol

>>76491187
rows

>>76491227
retard

>>76491236
hi retard, I'm dad

>>76491192
I think he means '"free weights" as in a loaded barbell, but you're 100% right.
Rows would probably be the closest thing you could do with a barbell, but pull-ups would be the closest thing you could do sans machine (in my opinion).

>>76491264
hi dad im hungry
hi hungry im dad
why did you name me this way why why whyyyy

>>76490944
Thanks a lot, anon.
Looks intense to do it with both arms at the same time.

>>76489966
bump

Anyone have experience with the BWF Primer and subsequent BWSF routine? Looking to get in better shape without using much equipment or going to the gym, but I don't want to get ripped or anything.

>>76491565
>but I don't want to get ripped or anything.
don't worry, you weren't going to

>>76490866
What the fuck are these numbers?
I can't row half the weight of the beginner course. Neither can I bench that.

>>76491569
Right, very insightful, but is it a waste of time or a worthwhile investment for someone who just wants a little more muscle definition?

>>76491586
you'd be better off looking up reddit calisthenics progression charts and such and doing them

like this one or....

>>76491602
this one

>>76491608
or this one

>>76491615
and the last one I have

>>76491602
>>76491608
>>76491615
>>76491621
Thanks anon. Looks a little overwhelming, but I'll give it some time.

How did people think this is what peak performance look like?
This is what semen retention do to you

>>76491602
here's higher res for this one since I have it too

>>76491632
they're similar and covering mostly the same things so you can just pick and choose whichever parts you like

>>76491658
that was a lot for an actor in 1976

Are there any body builders here with hypothyroidism? what adjustments did you make to standard training advice?

Are these a meme? I just started going to the gym but I know my grip strength is pathetic.

>>76491659
>that was a lot for an actor in 1976
But it did depict what actual mindset of /fit/ would be

How much does diet effect mood?

>>76491672
no, but incomplete. You need those palm up and down wrist curls.

Finger extenders is also a good idea, but not directly tied to grip strength. If you are walking around the house looking like a moron, you might as well go full potato.

>>76491686
bad diet, a fuckload
better than average diet, meh

>>76491672
they are alright
if you don't mind the cost and will actually use them
but more importantly your grip gets trained by doing exercises at the gym

>>76491686
a huge amount
and get off of insta/tiktok

Is brosplit good for someone trying to lose fat and make some newbie gains?

>>76491737
first for nooooooooooooooooooooooooooooo

>>76491737
a brosplit is only good for roiders

>>76491771
And beginners because they make good gains in the beginning. Much better than powerlifter program

>>76491737
>newbie gains
Everything will work for this, fyi.
>brosplit
After a year or two, you'll naturally want to switch away.

>>76491737
>Is brosplit good
No.
>trying to lose fat
You don't exercise to lose fat, you exercise cuz it's good for the body. You eat less to lose fat
>make some newbie gains
Any good routine will do this.

I implemented dumbbell deadlifts at the start of every other leg day about a month ago. I've never had a deadlift in my routine but I do have 45 degree back extensions and hamstring curls which both hit the hamstrings.

The DOMS in my hamstrings has been killing me for a minimum of 3 days after I do the dumbbell deadlifts every time. I only go up to like 50lbs and do like 6-10 reps for 3 or 4 sets. No other muscle gets this sore for me. I was thinking it's because it was new but keeps happening. Is this normal for dumbbell deadlifts? If not I'm thinking it has to do with my form. Thanks

>>76491565
what tf does better shape even mean to you? Just get on a diet and lose weight then retard.

>>76490581
>want to start lifting seriously again.
>I don't want to go to a commerical gym
Then find a different hobby retard. I joined a gym at 16 at 5ft 10 and 120lbs. If I can join one you can join one too.

will staving off porn and/or edging temporarily fix my ED

>>76490505
What tf are you training for, strenght or hypertrophy, be specific. A good program for what? Learn to be descriptive you moron. Way too much time spend in the gym for a beginner.

>>76492761
Do RDLs and bulgarian split squats. If you have the same issue then very normal. If you don't, your form sucks or you have some shit compensation going on. I am not saying glute medius, but it is always glue medius.

>>76492799
>edging temporarily fix my ED
hard no

cutting porn might help, but probably not. See a doctor, lose the weight he tells you to.

>>76492821
>lose the weight he tells you to
i'm 19 bmi and skinnyfat, would that really be the issue? am working on losing fat though

Is there a trick to not feeling I'll training legs? Hitting legs always give me headaches and makes me dizzy. I've hear it's due to bad cardio, but my cardio is probably better than a lot of people I see doing legs with little issue. I do heavy cardio (drenched in sweat halfway through) for 1 hr 5 days a week, and I'm neither fat or a noobie.

>>76490397
>>76490559
Well I went to a doctor
Turns out it's exactly what I thought (just some swelling) and I should be doing exactly the shit I was already doing (ice packs, compression, elevation during sleep, tylenol)
I should have known better and just trusted my gut, last time I go to the doctor unless my head's gushing blood

Monday - Back Squat
Tuesday - Bench Press
Thursday - Deadlift
Friday - Arms (Biceps, Triceps, Forearms)

Is this the perfect workout split?

Anyone uses strong gum to workout their jawline? When did you see improvements? I don't expect it to work nearly right away I just wonder if it's worth it.

>>76475650 (OP)
One of my friends ack'd himself on squats. Why do people do these again?

How do I know if I need to do a deload week or if I should just switch to a new routine?

>>76492934
What exercises and sets/reps are you doing? A long while back my legs were giving me very bad problems so my doc had some electro test thing done to see if my muscles were physically withering away/dying but nope that wasn't it. So I just... stopped working legs for a few years and now I have zero problems. It was a big "/shrug" moment all around

>>76493123
If you notice being unable to progress at all, or even losing progress

>>76493123
Long, bad stalling is the number 1 tell. Always.

>>76493261
Anything heavier than leg extensions gets me hurting, and it has been that way for years, even after I took a break during covid. I make progress on isolation movements, but on heavier stuff like leg press I feel my headaches and nausea is a limiting factor for progress, as I just can't seem to be able to handle more than lmao 4pl8s in each side for good reps. Anything more and I start wanting to vomit.

>>76493268
>>76493272
Shit, guess it's time to switch to Stronglifts Plus. Thanks, Anons.

>>76475650 (OP)
My resting heart rate hovers around the 60's and 50's depending on the time of day, but I noticed it dip into the high 40's while sitting - not lying down in bed, upright in an office chair. I'm not overweight and I exercise regularly but it still caught me off guard, is there a chance this is something to worry about?

is this natty? from early 2021

>>76493283
>but on heavier stuff like leg press I feel my headaches and nausea is a limiting factor for progress, as I just can't seem to be able to handle more than lmao 4pl8s
That sounds like me and my ab problems after hernia surgery. I cannot do more than 3plates on the leg press or it feels like it's putting too much pressure on my core, and I feel like my abs are tearing apart. It's been like 6 years since that surgery and I still have that damn problem. I've learned to just live with it. Less weight, higher reps (12-15) while going slower and holding the stretch for longer

>>76493332
4.5 years? Yeah easily natty. It's not comically huge like you see in most pics

How does an ab wheel work?

How do I stop premature ejaculation, I seriously could get hard and put my dick in a vagina and not move at all and thats enough to have me cooming . with hands though its different, I can hold it a lot longer.

Condoms and numbing spray don't do shit to me, what do I do

>177lb skinnyfat fuck
>want to keep losing weight but also have completely stalled on strength gains and seemingly can't get any stronger
idk what to do

>>76493991
>completely stalled on strength gains and seemingly can't get any stronger
Congrats your body follows the laws of physics. Everyone loses strength on cuts, you're not doing anything wrong. Just keep cutting and stay the course

>>76492761
>do hamstring curls
>add 10 reps of 4 sets of DB deadlifts
>be surprised when your hammies get sore

anon, I....


>>76492934
breathing and bracing
more rest between the sets

>>76493055
gum won't work out your jawline
chewing tough things for long times will work the masseters
but the thing there is that it doesn't improve appearance for everyone and if you overdo training them then they can cause trouble
if your masseters are visibly small then get some mastic gum and chew it for like 5 mins a day slowly adding time
and be careful to not mess up your jaw when you put a chunk under one side of the mouth

>>76493332
dunno the timeline (or height or weight) but the physique on the right is natty achievable

>>76493831
you get on it and you go back and forth
requires a strong core to do and then it's a bad exercise for the core

>>76493904
classic jack off a few hourse before having sex

>>76493991
how long have you been training for?

>>76494024
My cut has extended weeks longer than I wanted it to because I don't have willpower to avoid moms cooking

>>76492788
Already doing that, faggot. Lost 6 kg and will lose many more. Better shape to me means slight muscle definition overall.

>>76494024
I don't do hamstring curls and deadlifts on the same day twink