Thread 76496088

thread for questions

good, why are u so lame bot?

>>76496186

Think I may be iron deficient. Feel like having a nap after lifting or eatting a meal other then breakfest, keep waking up at like 3 or 4am. I'v been eating chicken and drinking like 6 cups of milk a day because it's cheap and easy macros but just finding out it may impair iron abosorbtion. Though chronometer states im getting 8.6mg a day which is just hitting the RDA.
Any other anons have this issue? Or could it be something else? Trying to get blood work but the best they can do is a month out

>>76496522
eat some organ meats and see if it helps then

>>76496088 (OP)
why would you do hack squat when you can do leg press?
>less ROM
i believe it depends on the machine, no? the main benefit of leg press is lack of spinal loading

>>76496722
Preference, mostly.
>lack of spinal loading
Is definitely a part of it, yes

>>76496088 (OP)
Are stretch marks common? Should I just accept that theyre a part of lifting?

Am I actually strengthening my lower back with RDLs or am I just cooking it?

Apparently the recommended fiber intake per day is 28g for a 2000cal diet. That means that since I'm bulking at 3600cals that would mean a 50.4g of fibre. Wtf are these retards smoking. I already ate 3 apples, 3 bananas and 200g of broccoli today yet thats only 10g of fiber and 15 from the rest of my total calories. How tf are you supposed to get in 50g of fiber a day?!!

How do I smash my Serratus anterior and obliques and force them to grow? I have big lats but I look like a T.

>>76496276
Post calves

What do the different colors mean on ab wheels?

>>76496942
If you are doing RDLs right, you will be strengthening your lower back. If you are doing them wrong, you will put unnecessary strain on your lower back.
Does your lower back ache a little bit too much? Record your sets and see if you are actually hinging rather than just pulling with your lower back. Watch some videos on how to hinge properly, you'll probably pick up some cues to help your form.

>>76497005
Look into tempeh. It's made of S O Y beans. It's a complete protein, eating a little bit of S O Y is fine for you. You get 16gs of protein for 5gs of fiber.
This is a pro it has over animal protein. It has fiber and pretty much no saturated fat.
I eat mainly animal protein but I've found tempeh helps me getting some extra protein and fiber.

Been training at home. Have about 100 pounds. I got Nordic curls for hamstrings, calf raises , BSS on my routine. But I’m lost on all the quad dominant bodyweight leg exercises (reverse Nordic, sissy squat, split squat, shrimp squat, pistol squat). which would you pick?

>>76497063
I can also do high rep hypertrophy focused squats with the 100 pounds, maybe even with some myoreps to make up for the lack of weight , but I’m too pussy for 20 rep squat sets

>>76496942
https://www.youtube.com/watch?v=RtmoY-CcNAk

>>76496932
I got 2-3 in each of my biceps and enjoyed show how fast they grew but they started to fade away after a month or two

>>76496088 (OP)
I'm starting to wobble when doing standing OHP. Looking in the mirror I think it's my midsection failing to keep everything stable. I don't do any direct ab work. Should I start doing direct ab work to strengthen this area?

>>76497195
Direct ab work wont help. You need to work on breathing and bracing properly for OHP.
>big breath when unracking, this has a huge effect on how strong you feel at the start of the set
>squeeze your legs and glutes to brace your body
>work on your shoulder flexibility, bar must be over your core and midfoot
>work on your standing rack position, bar must be on your front delts with your elbows slightly in front of your wrists
>press in an almost straight line upward, you could be pushing diagonally and leaking power and stability
What I did at a point in time was to practice stability drills. As your very last ohp set in a workout, take about 70-80% of your 1RM and do a single rep, holding it at full lockout for a 10-15 count, you will be shaking like a leaf but it will work

I've only worked out ~4 months so far, and I felt like I was adding weight (particularly to upper body exercises) very slowly compared to everyone talking about fast noob gains.
I realized recently I was eating far less than I thought, like 500kcal below maintenance, and I'm already slightly underweight (150lbs at 6'3"). Could this have been my primary issue?

>>76497337
100%, yep. You'll still have noob gains while on a cut, but like you experienced it's not as great

>>76497350
Thanks, that's reassuring. I was progressing pretty well on leg stuff but I just checked my app and I'd been stuck on 70lbs lat pulldowns for 2 fucking months which is grim.
Also thanks to people here for informing me about the easy calories from olive oil. Legit had no idea it was that dense with calories.

>>76497063
Home gyms with cobbled together scrap equipment are ass. Don't bother unless you have the space, the foundation, the privacy, and the money for a real power rack setup. Just get a gym membership and follow a basic beginner routine.

>>76497216
>big breath when unracking, this has a huge effect on how strong you feel at the start of the set
>squeeze your legs and glutes to brace your body
Interesting, I'll try this
>work on your shoulder flexibility, bar must be over your core and midfoot
>work on your standing rack position, bar must be on your front delts with your elbows slightly in front of your wrists
Already doing this
>press in an almost straight line upward, you could be pushing diagonally and leaking power and stability
I'll pay attention to this, I do have a tendency to solely focus on "up", I've never thought if the weight is also going forward or backward

>>76496522
potatoes. Fucking things boosted me way into the high range. I miss them so much.

>>76496932
there are some creams that can help. Aveeno is cheap, I don't think you need much since this >>76497137

>>76497195
you should sit. If the muscle you are working is not the muscle you are targeting then change. Same rule goes for grips.

Do some stability stuff for sure. I like pitching windshield wipers since you can do them anywhere. I think sit-ups are useless (or will become useless) and should be replaced with a crush machine.

Is the calorie content of a banana based off of the weight of the banana with or without the peel?

>>76497063
Sounds like you're doing cardio.

>>76497195
You're not already doing direct ab work?? Without an actual video to see on what part of the lift the weight starts wobbling its hard to tell what issue you have.

>>76496942
Cooking it? what tf is this even supposed to mean?? If you're getting a burning feeling it means that this is the first time you're doing it or have done it in a long time. I hope you know the difference between a muscle burning and actual muscle failure which is a requirement to overload and progressively overload.

>>76497588
>Cooking it? what tf is this even supposed to mean??
Dipshit ass zoomer/gen alpha slang meaning "ruining" or whatever

>>76497553
What about weighted situps?
>>76497583
>not already doing direct ab work??
No. I'm still fat (lost 30lbs over the last 10 months) so don't see the point of working abs when no-one can see them. It's not so much the weight wobbling, it's my midsection (no, not the fat in my belly lol). I kinda shimmy and twist down and back to the right during the middle third of the rep. Like my left lower ribs are trying to reach the crest of my right hip.

>>76496932
it's part of life, most people get them from being fat, rapid growth as a pubescent kid, or having children. if you're getting stretch marks from your muscles growing and not from being a lardass, wear it like a badge of honor

>>76496942
you'll know in a few weeks/months if you're giving your lower back the right stimulus and recovery. you'll know if you're doing it wrong if you injure yourself

>>76497063
it'd be easier to get a gym membership and have access to more weight/equipment rather than having the major bottleneck of your training being that you only own about 100lbs of weight

>>76497195
are you using a belt?

>>76497775
no, feels like cheating, like using wraps for pullups

>>76497736
>What about weighted situps?
yea, they cool. Normal sit-up are notorious for people thinking that 20 vs 30 vs 200 makes any difference outside bragging online.

>>76497754
>>76497758
>>76497770
>>76497775
asshat, turn off your sage before somebody reports you and you get banned.

>>76497872
Lol

>>76497568
do you eat the peel?

My empty protein shaker stinks to high heavens.
Even after being washed in the dishwasher.
Baking soda + lemon doesn't seem to help.
Help.

>>76498391
should've washed it the first time around

>>76498394
I usually wash it every sunday.

>>76498399
do you also wash your dick once a week?

>>76498418
No, every time I shower despite me not having sex for the past 2 years. But it's unrelated.

>Goals
Get stronger legs for cycling.
Get stronger back/core for stability
>My routine:
A
Lunges / Good Morning / Bench press / Pullups
B
Hip Thrusts / Bentover Rows / Seated Shoulder Press / Chinups
All 3x8 - Last set is AMRAP
3x per week

Currently doing this but it doesn't feel like I'm doing enough.
I've paused my usual cycling training to focus on this... But I'm considering either
1. Doing it 5-6x a week instead
or
2. Doing cycling on the off-days instead of nothing.

>>76498521
>wants to get better at cycling
>stops cycling

WHAT?!

>All 3x8 - Last set is AMRAP
don't

Is this an alr upper lower?
>upper
Bench 4x6-10
Curl 4x8-12
Supine inverted row 4x8-12
Lat raises 4x10-15
>lower
Squat 4x5-8
Rdl 4x8-12
Calf raises 4x10-20
Leg raises 4x10-15

>>76498548
>Supine inverted row
use a barbell or dumbbells which you clearly have

it's alright but do the curls after the rows

>>76498554
No nigga my arms r puny and I have no lats. Also I'm retarded and can't do a lot of axial loaded shit
>just do pullup
Shits hard after curls yk

>>76498562
>Also I'm retarded
oh I can tell

>>76498567
It's lower fatigue, I do love barbell rows though theyre great nigga. K now post back homeboi

>>76498532
I heard it from another cyclingbro irl
I don't need more stamina, I need better sprints and climbs. He told me to do some strength training instead.

...also it's still absurdly hot out and I hate riding in the heat. If I can still make cycling gains indoors I'll take it

Workout was going good. Thought about doing some leg extensions (for the first time, just felt like it) after squat and bench.. Suddenly my left lower leg feels like shit and it hurts to walk. How did this happen?

I have a tiny waist(25-26 inches) I can safely do as much obliques training as I want right?

>>76498820
Why would you want to ruin your gifted waist
dont overdevelope them

>>76498820
T-ratio and height?

been cutting since march
after every 4 weeks did a week of maintenanc calories
but lately i'm slacking off and doing 3/4 days
would it be okay to do a whole rest week, no lifting, maintenance calories next week?

>>76498977
since March?
fix your shit. Take the deload if you need it, but there is almost zero reason to keep at maintenance with your previous record. cut, cut, cut.

>>76498998
damn... my energy's been lower, also because of the heat
i got like 6ish pounds to go
down 10lbs
further cutting it is...

>>76499010
42 weeks, 10 pounds loss that is an average of 0.238 lbs a week. At your current rate that is ~25.2 more weeks for that next 6 pounds.

42+25 = 62, 52 weeks in a year. You shouldn't be cutting for more than entire year. If you have had the low energy, that is common and I wouldn't wish that on anyone for that long.

It is near the end of summer in a lot of places, if you are already low bf% then just start your bulk.

>>76499036
i've still got a bit of stubborn lower stomach fat i'd want to get rid of honestly
not really low bf
currently 162lbs at 5"9
i was eyeing to get to 154 before i go maintenance and bulk again
but...

is it normal for protein drinks to have a really weird mouthfeel? tried some iso/protein drink because i got it for free and its so weird

has anyone ever bought one of these lever arm attachments for your home gym? it's just supposed to go on a power rack and then you can use it for belt squats or rows or anything like that but i'm not sure if they'd be worth getting (especially the one i found that's only £60).

>>76499125
You gotta sit on the squat plug anon

>>76498820
training obliques won't make your waist bigger regardless of its size. obliques aren't lovehandles.

>>76499125
if you have a power rack can't you squat inside it?
and if you can then you have a barbell so you can row
(I don't even see how you could row with that attachment)

>>76499149
>training obliques won't make your waist bigger regardless of its size.
it will but w/e

>>76499054
How weird? Some feel sandy, and I had an Iso whey a few years back that I remember tasting a little ferrous. Other than that it should just feel and taste like a less sugary milkshake

If you go over board at the start of a bulk is it better to do mini cut or just switch to maintenance to balance it out

>>76499283
admit to what you've done instead of using euphemisms

>>76499283
if youve overdone it you got fat
Cut

Everybody under the sun seems to love this movement but I can't get it to not feel like shit. I've tried different bench angles, tried the helms row variation and it still fucking blows. I'm 6'2'' and have long arms so maybe that's why? I feel like my leverages are absolute dogshit in this position and not in the sense that makes the movement hard in a good way and it just feels awkward and the bar path is all wonky. I'm close to just giving up on this forever but I lift at home so I have a finite number of movements I can conceivably do. Any ideas?

>>76499583
>I'm close to just giving up on this forever but I lift at home so I have a finite number of movements I can conceivably do. Any ideas?
do non chest supported rows

if an exercise doesn't work for you then it doesn't work

>>76499188
>if you have a power rack can't you squat inside it?
of course i can, that wasn't the question.
belt squats are safer, more stable, put less stress on the lower back, and are faster to load and deload because you just put the weight in the one place instead of two. i don't need one but i'm asking if a cheaper one for a home gym is comparable to the more expensive ones you'd find in a commercial gym.
>(I don't even see how you could row with that attachment)
chainsaw rows for example: https://youtu.be/LQdTtHZ3aLk?t=94

>>76499583
>I can't get it to not feel like shit
Same, anon. Feels like I'm just rubbing my face into the bench. If your gym has the chest support t bar then just switch to that

>>76499611
I do that already, I was looking for a row variation that I can do with DBs and a bench that is less lat focused
>>76499624
I work out at home unfortunately. When I was still lifting in the gym I did do this as one my variations but it still felt kinda shitty. I was rowing 90lbs on regular DB rows and could do like 1 plate on this and my form on db rows is very strict. Leverages just feel so off.

>>76499628
>that I can do with DBs and a bench that is less lat focused
just pull with the traps more lmao (but actually and also hold the dumbbells in line in front of you instead of at an angle)
[also for me db rows are usually more trap focused and I have to conciously try to evenly use my lats during them

>>76499624
I am now wondering how many perv anons have been sniffing women. I am more glad I wipe my bench.

>>76499644
you do not fit in here

>>76499583
It is a garbage lift, like all inclined chest supported movements. Only horizontal machines are good for that, and even then many of those suck too. Just do kroc rows off the back of a bench.

should I ever do hammer curls, or just a mix of regular db/bb, concentration, cable, preacher, etc.?

>>76499283
this is how you spin your wheels. If you are like a week in, it doesn't fucking matter, keep to your bulk and actually track your shit should be at most +500 tdee. All that matters is you keep improving your strength. No one is perfect you are going to have days especially right at the fucking start where you go underboard or overboard, just keep targetting tdee +500 or whatever and you'll soon get used to it its probably just waterweight anyways

>>76499693
hammer curls are awesome, no other curl hits the brachialis the same way. plus most people are stronger on them than any other db curl variation so you can do more weight which is fun.

>>76498391
Throw it out. Keep this in mind when you purchase another shaker.

>>76499693
regular db curls and hammer curls are literally all you need

>>76498391
White vinegar. Put in a 1:1 ratio of water and vinegar and let it soak overnight. It'll stink like vinegar for a day or too but it'll get rid of any residual smells.

What bodyfat% is this?

>>76499946
~20+

>>76499946
Probably 20-23% but the bigger issue is total lack of any muscle, so all the fat is just pouched up.

>>76499946
This is so fucking DYELmode that I wouldn't be surprised if it was sub-16%

>>76499987
The pouch gut is definitely at least 20.16 would be less flabby.

>>76499206
idk it coated my tongue and teeth and made it feel like i ate a spoon of flour or something
also gave me stomach cramps
i'll just keep drinking the normal iso stuff without whey

I should be good with sideways extensions on the roman chair so long as I properly support my pelvis on it and don't push it too hard, right?

Why do I feel nothing when I Zercher? Is it just a shit exercise?

>>76500012
He's also laying down (it looks like) so things could be resting weird

>>76500094
go slow very slow in progression
assist yourself with your hands at the start
slowly take the assistance away and slowly go lower and lower

>>76500128
feel nothing?

>>76500160
I get more feeling in my quads and hamstrings doing squats, and I feel my abs more doing normal front squats.
If I hold the zercher it's alright, but if I don't it's meh

>>76500204
I still don't get what you mean

>>76496088 (OP)
How many calories does not sleeping burn?

How do I know if my ankle/hip flexibility is the problem, or if i just have fucked form? I've never been very flexible, i can't touch my feet at all, and in my squats i'm having to sort of sumo it.

>>76500336
A negligible amount. Dieting contributes to like 90+% of your progress

>>76500336
ever so slightly more than sleeping
that said
sleeping overall burns more calories in the long run
>>76500338
>i can't touch my feet at all
mobility
>and in my squats i'm having to sort of sumo it.
partially mobility partially biomechanics
are your femurs long perchance?

Out of curiosity I've started taking my measurements ~once a month. I'm getting more muscular and I can tell when I look at photos but my weight is stagnant. Do these measurements actually mean anything?

>>76500455
>Do these measurements actually mean anything?
they mean what you measure

do tell me how long you've been training for as it will help explain what's going on

>>76500459
I've been training since ~mid February. For the first several months i just lifted an hour a day on a push pull split and didnt record anything other than how much weight I was handling

>>76500445
I'm around 5'9, from the middle of my knee to my hip is about 20, not sure if im measuring correctly, but i've always been told i have long legs

>>76500482
I was more asking about a subjective take on the matter
like proportionally upper vs lower body
and then femur length relative to I guess shin length

either way long femurs basically disqualify you from doing squats as your biomechanics don't allow for good form
long femur squats work mostly hams and glutes and barely any quads
unfortunate but you can just do hack squats leg presses, leg extensions and bulgarian split squats

t. also has long femurs but at 6'3

>>76500500
Soo, besides being a dyel and a manlet, am i also unfortunate with my femur length?

>>76500559
>a dyel
just lift
>a manlet
sorry
>am i also unfortunate with my femur length?
not unfortunate (you just have to train your legs with exercises other than the squat) but from the descriptions it does seem like you have longer femurs (but the photo makes me unsure)
legs longer than the torso is more aesthetic in clothes though so that's nice

>>76500574
Is a picture from farther away more helpful for the diagnosis doc? or is it that even with normal femurs i suck at squatting due to terrible mobility?

>>76497967
lol no get fucked

>>76500606
and now I wait.

What should be a realistic timeline for me to bench 2pl8? Current 1rm is 176lbs (80kg), I'm 5'6 140lbs (167cm 63-64kg), always had trouble with bench due to long arms but I wanna hit 2pl8 so I can finally join the club, lifting for 2.5yrs now, I know it's pathetic as fuck but I started with the bar as a skinnyfat and was getting way too fat.

ChatGPT tells me it should take 8-12 weeks if I do a 200-300cal surplus and get another 5-8lbs, currently doing 5x3 bench 3x week with 85% of my 1rm while trying to progressive overload every week, AI also tells me I should do a heavy day, volume day (70-75% of 1rm) with pause on chest and a speed bench day (60-65% of 1rm). Is this a good plan?

>>76500621
>2 and a half years, still at 175 1rm
Bro something is fucked. It takes between a year or two for 2pl8. Forget chatgpt and all of these intermediate programs focusing on dedicated volume days or %1rm calculators. You are literally in the beginner starting strength phase. All you have to do is bench once or twice a week with some accessories like incline or db bench, and you should be good to go. You shouldn't have to track what you are eating much at all to make gains at that weight.
Fucking speed bench day lmao. Again if a basic beginner routine is not working for you, something is fucked.

I took an ibuprofen for a headache. Will that reduce the effectiveness of lifting in the gym? I could just do a cardio day instead and get back to lifting tomorrow.

>>76500559
>>76500595
First of all wear clothes that fit you mongoloid

>>76500914
It doesn't matter, how's the headache?

>>76500917
First of all i didn't ask for fashion advice faggot

>>76500968
You look like a DYEL because your clothes are baggy

>>76500960
It’s fine now, thanks.

Why isn't circuit training more popular? Your muscles should technically be getting more rest between sets because you're cycling through each lift rather than immediately repeating the one you just did, right? Is it just inconvenient for non home gyms? Do people not like changing the weights?

>>76501066
>Do people not like changing the weights?
>change the weight once between lifts
vs
>change the weight dozens of fucking times back and forth holy fuck why am I doing this
It's very annoying and a huge waste of time unless you have tons of bars/equipment to have everything set up in the beginning. If you have the entire gym to yourself it's fantastic and saves a shitload of time, but very few people go to a 24hr gym at 3am to have that sort of environment to make it work.

anybody go to crunch fitness? looks pretty good. way better than planet shitness at least?

>>76501078
that's perfect because i am home gym and have 3 barbells

thank you for help :)

>>76501095
It's 100% better, but it's still a chain at the end of the day. As long as it's cheap enough and has the equipment you need, no reason not to try them out at least. Just be wary of some places that require year long contracts, it's the reason why I never signed up with 24 Hour Fitness

>>76501066
It's exhausting. You work out your work capacity more than anything else.

is stretching muscles when youre sore or have doms a good or bad idea or neutral?

>>76501122
Stretching (warmed up) muscles is never a bad thing. Regular stretching is perhaps the single best thing you can do for your muscles/joints

>>76500889
this is why im asking for help, anon, I started extremely week and while my physique has improved a lot I still have the feeling of not being able to bench 2pl8 haunting me

>>76500914
>Will that reduce the effectiveness of lifting in the gym?
ibuprofen has the potential to kill gains a bit
but you should still lift
>>76501066
it's good for having fun at the gym when you're maintaing your muscles but other than that it's worse than other types of training
>>76501122
a bit of stretching is fine
but do remember doms mean the muscle is damaged
so if you do decide to stretch it then go slow and watch out at the end of the rom

Anyone know how to reduce your LDL if you're eating 5 eggs a day for breakfast?

>>76496088 (OP)
Hey anons. How does a 2500 a day maintenance calorie sound for me? I'm a 5'6 (don't laugh) 155 pounds male who has a weekly average of 15000 steps a day (20000 steps 5 days a week, 10000 one day a week then 0-1000 one day a week) and weightlift 3 times a week. Some calculators said 2500-3000 but that seems high as fuck

I think I've been scammed. A gym instructor job doesn't seem to exist, only the course

Can I do dumbbell pullovers without bench (on the floor or bed) or should I simply not bother if I don't have the place/furniture and replace them with something else?

>>76499892
Thanks!
>>76499819
I like this one, it's my first shaker. And hopefully my last.

Is the caloric content for 100g of rice for 100g of dry rice straight ouf of the pack, or 100g of water soaked, cooked rice?

>>76502290
what does it say on the packaging?

>>76502290
100g of rice. Which is why I'm asking (you).

Can I do duvet pullovers without bed (without the floor or bed) or should I simply not bother if I don't have the place/furniture and replace them with something else?

>>76502321
100g of rice. Which is why I'm asking (you).

>>76502419
it should say whether the information is for the cooked or raw rice
or you could look up both on the internet and compare which one lines up

what's a good progression for doing my first pullup?

>>76496088 (OP)
I'm trying to get to 100kg bench by the end of the year. This was my bench set from today. What should I change to get me to 100kg faster?

There was bright red blood on the toilet paper when I wiped today, had a little bit of diarrhea. Should I be scared? I'm not feeling any pain

>>76502519
why the fuck are you doing six sets?
>What should I change to get me to 100kg faster?
change? I dunno how you train

apply progressive overload over time, rest appropriately, eat enough protein and you'll get there no problem

>>76502527
you need to find where the blood came from

I have an annoying pimple above my asshole that likes to pop and when I wipe I see blood but then I check and see that it comes from there and I am relieved

>>76502532
>I have an annoying pimple above my asshole that likes to pop and when I wipe I see blood but then I check and see that it comes from there and I am relieved
I have had anal fissures and irritation before, but I usually feel it, this time I didn't, it was just there

>>76502537
that's why I'm saying that you should go touch your ass in a bunch of places with wet wipes to see where the problem is
or use a mirror if you can manage the logistics

>>76502532
I do 6 sets because I'm only doing 3-5 reps. I figure adding sets means I get more volume in; and 3-5 rep range is ideal for building strength.

>>76502560
>I figure adding sets means I get more volume in
yes, and?
>and 3-5 rep range is ideal for building strength.
and you're dropping the weight because the body is anticipating the coming large amount of exertion and it limits itself in what it can do

4 sets at most 5
5 reps in all
same weight in them

>>76500455
pedantic and not really the point but you should probably change bicep to upper arm since you're also measuring your brachialis and tricep.

>>76502206
just eat that much and track your weight for the next few weeks. what are you afraid of? if you've already tried calculators and still aren't sure there's nothing anyone else can do to help.

>>76502290
if it doesn't say "as prepared" it means it's dry. rice inflates by about 2.5x when cooked in regular unsalted water.
also like the other anon said you can just look it up online. rice is rice and won't vary too much regardless of brand or whatever (though maybe it will have some micronutrients added if you live in a third world country).

>>76502463
do assisted pull, then do first pull up. Or find the videos from hybrid calisthenics.

>>76502560
>6 sets because I'm only doing 3-5 reps
I figure you have done this for a while. Take a week to do reps of 12 - 14 for 3 or 4 sets. Drop the weight to whatever you need to. If you are getting more pump then do it for another week and then return to your 6 sets.

>>76496088 (OP)
I have questions regarding three pairs of shoes. First one: can running shoes with lots of cushion picrel be used as walking shoes for an obese guy? My only hesitation keeping these shoes is the bottom is like this really hard, firm rubber or almost like plastic that seems like it won't bend well while walking. Thoughts? Or should I just go for anything half decent and wait to hash out the details later?

>>76502628
>>76502435
Thanks. The rice mafia is peculiar.

i just found out that there's a type of rice that is better in every way than the normal rice, the only drawback i can find is that it takes a bit longer to cook. why does nobody eat brown rice?

>>76502788
more expensive and doesn't last as long when cooked. also the taste is different.

>>76496088 (OP)
Repost:
I'm going to be involuntarily asking annoying things that are probably inane to you but important to me.
First, I bought some Adidas Duramo SLs. I know from posting before here that an obese guy like me needs lots of cushioning for walking lots and a running shoe like the Duramo SLs will work. My only hesitation is why are the soles of these shoes so hard? Like picrel feels like a hard plastic plate fixed to the bottom of the shoe and I'm hesitant to keep these because I believe the hard sole is not flexible enough for walking. Am I wrong? Will these work for walking on a treadmill or on the street?

>>76502788
>why does nobody eat brown rice?
arsenic

>>76502705
What does dropping the weight and increasing reps do?

do i need to keep doing ring curls when i start working on the front level on the gymnastics rings?

>>76502925
oops ring ROWS not curls

>>76502803
>Will these work
Focus on how they feel to walk in. If they are physically uncomfortable (or even just make you mentally uncomfortable) then ditch 'em. Otherwise you'll be alright.

>>76502899
increase in volume (weight)
technique fixes (if you doing it even slightly wrong you will know)
insert strength needs hypertrophy argument which, I know only a week, does matter. You want to lift big, then be big.

You are looking for micro optimizations at this point. Try something new and let your body decide if it is hard. If you feel the same pump and your joints just hate you then go back. There isn't much you can do differently.

as a beginner, should I have dedicated days for push pull legs or do I do compound lifts each time?

what kind of exercise or program fit to cutting phase or doesn't matter, just worry about eat?

>>76502997
PPL is crutch that encourages people schedule a routine to minimize recovery time and it works half the time. As a beginner you will screw it up like half the people. Do full body until you know what hurts and what muscles need recover time. I would be shocked if you are in the 5 times a week so a recovery day between full body will serve you well for a good amount of time.

>>76503019
lift business as usual as far as routine. Watch your weights and form. At best you have brain fog at worst you are weaker while cutting. Don't catch an injury and think twice about PRs. Still try, but just make sure you are good and solid.

>>76502997
>>76503019
learn english esl-kuns

The per gram macros on the pasta packet are supposed to be cooked or raw??

>>76496088 (OP)
i recently started daily running and lifting, an average 800 cal daily deficit
i can no longer shit. i will sit on the toilet for 20 minutes and the only thing ill have to show for it is numb feet, a little prostate fluid, and the most pathetic 1g nugget of turd
is my body eating my poop instead of my fat?
please help

>>76503148
see: >>76502628
but pasta inflates by 2.2x

>>76503150
>i kek'd too hard from reading this
Now that you mentioned it, I did notice that after taking my 600 cal deficit more seriously, I have been pooping less. I know some people correlate protein intake with a slower digestion, so you end up pooping less frequently

>>76503238
aight,thanks

>>76503150
huh...it is like your body that has been trained by years of evolution is noticing that you need food and changed your digestive process to be more meticulous.

>is my body eating my poop instead of my fat?
no, but less things are making it there

>instead of my fat?
your body converts fat to calories. Make sure your protein needs are exceeded or you will find out your body converts muscle to calories.

>i can no longer shit.
if you are getting all your fiber from veggies then you will lock up hard and that shit will be painful. Eat bread or something with dough every once in a while.

Gym instructor gave me 4 sets of 12-10-10-8 reps for bench press, but I noticed that I can increase the weight by 20% if I do it 10-8-8-6. I'm pretty dyel, which is more beneficial at this point, reps or weight?

>>76503523
don't pay somebody to ignore them.

>>76503523
what do you mean he gave you?
does he not coach you in person?

>I'm pretty dyel, which is more beneficial at this point, reps or weight?
weight, doing 12 reps of bench as a beginner is stupid and unnecessary

>>76502549
cant feel nothing, its coming from inside

>>76503523
Imagine paying someone hundreds of fucking dollars only to ignore everything they tell you

>>76503543
rip or it'll heal on it's own with no problems

>>76503560
I hear butt cancer comes with pain and more than just blood so it's probably not that. I'll see if it happens next time and if it does I'll call the doc
Thanks you though

>>76503537
>>76503539
>>76503554
Guys my gym just has some instructors around, idk how it is where you train but they're just the staff, I don't pay for a personal trainer (though many of them are personal trainers)

>>76503576
Good because he gave you stupid advice. No one benches for 12 reps. Do 3x8 at most. 3x5 or 5x5 is the most common

Noob here. Am I supposed to squat at this fella, or are the things on the sides too high?

Had an entire body measurement thing today (complimentary at my gym). At 6'3", I'm 149lbs and 22% body fat. I thought I should be eating at a surplus due to my weight being low, but now I'm confused seeing my body fat %. I feel like if I lowered my body fat, I'd be insanely skinny, but if I gain weight, won't my body fat increase as well?

Can I fix my noobs or am I cursed forever?

>>76503779
moobs, typo

>>76503757
Looks like a squat rack to me. Can't tell because of the scale, could also just be an incline bench station, but you almost never see them without built-in benches. Def looks like a squat rack. Try doing only the bar, see if the safeties interfere with your range of motion

>>76503769
>I feel like if I lowered my body fat, I'd be insanely skinny
holy shit you're insanely skinny right now. I graduated high school at 5'10" 160lbs with decent muscle built from years of wrestling/football. You're taller and weigh less with much higher BF%
>but if I gain weight, won't my body fat increase as well?
Yes, nature of the beast. I'd def recommend cutting down a little to where your abs *just* start to appearing, then bulking if you're interested in putting on muscle, if you truly are at 22% body fat

>>76503856
>holy shit you're insanely skinny right now
It was way worse when I still smoked. I weighed around 120lbs then.
>I'd def recommend cutting down a little to where your abs *just* start to appearing, then bulking if you're interested in putting on muscle
Huh, okay. I thought it should be the other way around.

>>76503769
no you would lean bulk at +250 calories and the bulk is so slow you dont gain any fat, perhaps lose fat. Measure your waist and if it goes up too much you lower calories

>>76503868
Homie, my brother dying from cancer at 5'6" weighed more than you. Holy shit EAT dude
>Huh, okay. I thought it should be the other way around.
If you actually have 22% bf then you're above where people typically stop bulking and start cutting. Being a slight caloric deficit will do a little bit of recomp but your main gain is trimming the fat. Though I'm gonna be real honest here that height and that weight? I don't believe 22% whatsoever. You have to have like.. zero muscle at all, period, for that to be possible

>>76503888
I generally thought you had to commit to a bulk then cut (or reverse) to escape skinnyfat status. Isn't it much more difficult to do a lean bulk in comparison?

>>76503888
>+250 calories
>perhaps lose fat
shut the fuck up if all you're going to do is spew bullshit. he's at 22%bf he shouldn't be eating at a surplus and no it's not possible to lose fat while eating at a surplus. only with massive amounts of steroids is he gonna build muscle that quick to not gain fat at a 250 caloric surplus, no natty lifter outpaces that shit

>>76503899
bro he literally has 0 muscle. Think logically here he is auchwitzmode why the fuck wouldn't you have this nigger do a lean bulk to at the very least limit fat buildup why would you suggest a cut this is like telling a lardass to bulk are you inept?

>>76503899
also i meant lower his body fat percentage meaning he puts on more muscle than fat

>gets his stupidity called out
>resorts to racism
Never change, anon.

>>76503893
>I don't believe 22% whatsoever
I had the measurement in something called a Bod Pod, which seems reliable from what I can tell online.
Thanks for the advice btw.

>>76504149
Do the navy method too so you can see if the results are comparable. I also highly doubt 22%. I'm 5'7' 165 and I'm 24%

>>76504220
Is the navy method using circumferences in a calculator? Just did a quick google. I did also get all my circumferences scanned and have all the numbers if that's the case.

>>76504226
Yes, waist and neck I believe.

>>76503523
Pyramid sets are retarded. You should start heavier and end lighter (reverse pyramid). The lighter sets before the heavy sets just drain your strength, assuming you're using any intensity

>>76503757
It's a squat rack with a shitty design, one of the gyms I went to had them. If you squat too low, too bad fuck you.

>>76503919
>why the fuck wouldn't you have this nigger do a lean bulk
because he's fat?

>>76503888
>no you would lean bulk at +250 calories and the bulk is so slow you dont gain any fat, perhaps lose fat
holy fucking retard and holy wasted trips

>>76503757
>>76504298
Lol that could've saved that poojeet that snapped her neck

>>76504232
Okay, I am so confused now. According to this Navy stuff, I am either 10.6% or 14.6% body fat (on my scan results, it lists "Waist (Abdominal)" and "Waist (Lower)" and I'm unsure which to use).
For reference, the scan said my neck was 13.9 inches, waist (abdominal) 30.5 inches, and waist (lower) 32.5 inches.
Yet my Bod Pod scan says what is in pic related.

>>76504414
Apparently this study found that Bod Pods overestimated body fat in thinner people, which I guess would fit with me being quite thin.
Now I'm at a total fucking loss of what I should be doing though. I legit have no idea what is the best way forward.

>>76504440
Honestly, the tried and true method has always been "if you have a gut, cut until you're slim/abs just start to show, then bulk" and if no gut, then just bulk for a while. Lots of people post pictures of their torsos + side profile as well

>>76504472
>"if you have a gut, cut until you're slim/abs just start to show, then bulk"
That's the thing, I feel like the fat I have is mostly stored on my stomach. Arms and legs are quite skinny. Maybe I will just cut for a bit, see if I can get rid of this stomach and go from there.

>>76504490
>I feel like the fat I have is mostly stored on my stomach
Yes, that's how it works. Fat starts accumulating at the organs, and then spreads outwards. And when you lose it, fat decreases at the limbs first/quicker, then around the organs last, which is why people think it's "so hard" to get visible abs when it's not. Your abs are literally the last place fat disappears from so you have to wait until your bf% is low enough to lose the last bits of fat around your stomach. It's a waiting game and nothing more

>>76504498
Gotcha, thanks. Appreciate all the info. I guess that means I won't really be more of a twig if I cut down a bit.
Based on the difference between the navy thing and the scan, I imagine my actual body fat is somewhere around ~18%. It would match examples I've seen at least.

rate this exercise routine, no need to mention sets or reps.

>>76504635
Take out wall sits, you're not in middle school anymore. Do a lower back exercise instead. Push ups for chest................??????
>all this leg work
>two upper body exercises
what

>>76504705
Forgot to mention the wall sits are for blood pressure reduction.
>push ups
Chest doesnt really matter that much to me, also there's 2 ab exerices so that's 4 upper body exercises total

>>76504635
Are you a girl or something?

>>76504635
if your just interested in the exercise selection alone, all of them are good except wall sit they're a meme.

A good program would also have a another chest lift for a different day as well as a row, ohp and arm work.

>>76504766
https://www.sciencedaily.com/releases/2018/05/180523080214.htm
>>76504769
>>76504705
Thanks. My main goal is to avoid sarcopenia so maybe I'll incorporate another arm exercise later

I use arch btw

>order some B-complex vitamins online a year ago after reading that they might help with some of my issues
>open the bottle and it spells like absolute dogshit
>get blood work done last week and the doctor prescribes some B-complex pills from the local pharmacy because I apparently have almost none of the stuff
>pills from pharmacy smell like absolute dogshit as well
Damn so is that just gonna be the case for any B___ vitamin/supplement/whatever?

>>76504794
I've never heard of problems not resolved by taking simple ass B6/B12 supplements you can find in whatever grocery store. What unique shit you got going on?

>>76504794
>so is that just gonna be the case
Yeah most isolated vitamins can have weird smells/tastes. That's typically why people/companies use capsules. I use to take vitamin C in a pill-press form and it tasted very bitter if I didn't swallow it immediately.
>>76504800
They may just need a more bioavailable version (eg. B12 = methylcobalamin vs cyanocobalamin), or it's just a racket because even a 3 month supply of the more bioavailable forms can be bought for $20 on amazon.

>>76504836
>or it's just a racket
This explains like 90% of the supplement industry.

>>76504800
A year ago I tried ordering some variety of B-whatever that I read was supposed to help with overactive bladder (I go 15-20+ times a day) but it allegedly needed to be a specific form of B-whatever that my local stores didn't have. Ended up dropping it because I didn't feel a difference.

Last week doctor said specifically that my B12 is hilariously low but she still prescribed the B-complex. I dunno how this supplement stuff works so I didn't really ask questions.

Can I just do pushups chinups and lunges till mechanical failure then the next day wrestle with my gf every 72 hours outside as we larp as genin from the leaf village?

>>76504794
yes, vitamin pills are just synthesized organic compounds. do you expect them to smell like flowers or something?

>>76504787
>appeal to 1(one!) study
>instead of following years and decades of weightlifting experience

>>76502984
wouldn't frequency be better for him. More bench days. maybe one more warm-up set inbetween the two he already has, and not do from 10 to 8 to 5 but do them all 5 reps, a.k.a ramp-up sets. I also wouldn't do that last set of 60x3

Negatives or assisted pullups at the beginning?

Does anyone know of any hypertrophy programs that take at most about an hour at most per session?

I constantly see barbells left with 1pl8 or 2pl8 at the gym, no intermediate weights, always just 20kg plates, what's up with that? There's no 1pl8 or 2 pl8 lift I do where I use 20kg plates for loading at all.

>>76505610
if you have access to an assisted pullup machine then assisted

if you don't then negatives
unless you have a strong rubber band(s) in which case both

>>76505642
if you train with enough intensity you can do most of them in an hour

>>76505671
>what's up with that?
people don't take the weights off the bars?
>There's no 1pl8 or 2 pl8 lift I do where I use 20kg plates for loading at all.
you're confuesd why people put on 2x20kg instead of like 4x10kg on the barbells?
it looks better and feels more substantial even though it's the same weight

>>76505679
>you're confuesd why people put on 2x20kg instead of like 4x10kg on the barbells?
>it looks better and feels more substantial even though it's the same weight
But isn't it a waste of effort to remove warm up weights instead of adding to them? Use that energy on your lifts, surely.

>>76505694
well do consider that a warm up could be 10kgs a side
and then 20kg a side
and then a working weight where you add 5 or 10kgs to the 20
>Use that energy on your lifts, surely.
moving around plates is not gonna worsen your lifting unless you spend the whole day hauling plates

>But isn't it a waste of effort to remove warm up weights instead of adding to them?
and also the biggest weights should be closer to you for balance and it feels more secure and somehow better

but like if you don't want to then you don't have to, doesn't matter unless you go to a competition where plates are ordered in a set way but there it's also for ease of counting

wagecuck bros
How do you time manage gymtime with job?
I work 6 days a week, two jobs.
I wake at 6 am, and get back home at 9 pm.
And by that time I'm mentally and physically exhausted.
Not to mentioned I'm 35 married with 2 children.

>>76505900
you are as the youths say "cooked"

>>76505671
People don't know what progressive overload is and just throw on what looks good and never progress from there

i got the vax a few years back and ever since getting it i have symptoms of low testosterone, weak heart, bad sleep, low sex drive, no energy, no more morning wood poor focus and memory, weak emotions. is there anything i can do or is it over for me already. i have already tried every supplement under the sun and done extensive fasting and other things

>>76505900
Hey anon I’m30 with 2 kids. It depends on your jobs. I’ll go if I have downtime in between meetings since I WFH. Sometimes I have to drive an hour away for work and I’ll hit a gym while I’m out before traveling home. Is there any way to get a more accommodating job or are you truly a bottom of the barrel wagie?

>>76505900
>I work 6 days a week, two jobs.
get a better job retard

like work 1 job, 5 days per week, 7h per day

I want to drastically lower my body fat. Do I do my steps on a time empty stomach or break my fast afterwards.

>>76505974
>I want to drastically lower my body fat.
caloric deficit

>Do I do my steps on a time empty stomach or break my fast afterwards.
whether you do your cardio fasted or not makes pretty much zero difference

>>76496088 (OP)

How long does it take for my BMR to crash? I ate 800 calories for two weeks and i am now worried that my metabolism is fucked, anyone know abt this?

>>76506060
bmr can only lower so much
and then the body adjusts it based on calorie intake
it will go back to normal rather quickly if you eat at maintenance or a surplus

I thought about buying a trampoline for my backyard.
Is it worth it?
Are there exercices or something to do while jumping?

>>76506105

how long can it take tho? i've started cutting recently and i dont wanna gain back the weight.

>>76506160
you can like do backflips and frontflips and bounce on your legs and uhhh..... jump up and down and sideways
it's just fun cardio and fun for kids
>>76506187
>i've started cutting recently and i dont wanna gain back the weight.
if you don't eat in a surplus you won't
you start eating more -> bmr increases
and things equalize

>>76506218
so my maintenance / cutting calories don't change according to my bmr? sorry for asking a lot of questions man. just wanna make sure.

I decided to advance from home workouts to going to a real gym, but after buying a bike and traveling to it late at night so I wouldn't have to interact with anyone, I realized the bike rack was different to the ones I used as a kid and couldn't find out how to use it. After 5 minutes of me trying to work it out and the workers watching me through the door I gave up and went home. Can any frens instruct an autist on how to lock my bike to this?
Also there was a lock there with no bike which makes me think it was stolen, but I will pretend I don't see it until it happens to me too

>>76506218
It's bouncy time.

>>76506223
your bmr - basal metabolic rate is how many calories your body burns to keep itself alive unchanged
(if you eat at your bmr then your weight would remain about the same if you never moved [tdee is bmr plus daily movement which are your maintenance calories])

if you eat in a deficit the body will reduce the bmr by a bit (actual amount is unknown and varies)
with bigger deficits the reduction is bigger
but the reduction in bmr can never cancel a caloric deficit

once the body gets more calories it brings the bmr back up
you can't break your metabolism permanently, it only undergoes temporary changes


deciding on the amount of calories for cutting can be done through a simple subtratcion of 500 or less calories from your tdee of by setting up a diet based on required micronutrients as in at least 0.8g protein per pound of lean body mass, at least 3grams of omega3s and some saturated fats for hormones (just about the lowest you can go without sacrificing health or muscles)

>>76506251
lol
you put your wheel into one of the slots.
That kind of rack is shit since it's only designed for your (front) wheel to be locked which is usually easily removed.
When I have to use that kind I put my bike beside the end and use a U-Lock to bolt the frame and rear wheel to the thick (yellow) pipe, and a cable chain to loop in my front wheel.

>>76506287
thanks brother

>>76506304
no problem, I hope now you know what you wanted

I asked AI to make me a DB workout routine that I plan to follow for a month or so. I'm fat and have manboobs so asked it to focus on upper body. I'm also doing cardo (training for a 5k). How's this look? After a month or so I'll go to a barbell routine.

I've been doing it since monday and I'm sore as fuark but it's kind of fun. I used to do barbell presses a lot so wanted to mix it up with something different. Also it's easier to get to the heavy DBs instead of the one squat rack and bench press rack at my gym full of zoomers.

>>76505932
no reply...

>>76506298
Thanks, I'll try what you said. I had tried rolling my front wheel through one of the slots but it didn't even come close to being able to fit, I thought maybe my bike was too big but I'm not particularly tall so I was really confused

Is jumping rope between sets good for cardio?

>>76506420
>between sets
lol, please try lifting at least once before you talk about it

>>76505939
>Is there any way to get a more accommodating job or are you truly a bottom of the barrel wagie?
No, it's not bottom wagie job.
Just too much work hours by design, they pay is good but inflation is a bitch.
Giving up the second job mean cutting my income in half.
>>76505941
>get a better job retard
In this job market?
Try changing yours to a burger flipper and you'd be surprised.
Also I have passive income from small side hustle as car washing station.

>lift at x weight for y sets at z reps successfully
>next gym session increase x, y, or z but cannot lift it successfully
>repeat forever
There's a part where you're supposed to get stronger, but it doesnt happen. How do you diagnose the problem? How do you troubleshoot this?

I have been trying to do 3x8 bodyweight pullups for like 2 years and never have I been able to do more than 6 on the third set.
>mixing in dumbbell rows and/or lat pulldowns
Didnt help
>trying 3x10 instead
Never been able to do more than 8 in a set
>doing 5x5 with added weight
Didnt help
>eating at a surplus
Didnt help, just got fat
>eating at a deficit
Didnt help, just lost fat

Also before you unleash this laundry list of hyper specific movements and jargon patterns and recommendations (that may be right, I'm not writing them off) first consider that (you) and everyone else simply
>lifts
>eats
>gets stronger
And it's supposed to be that simple.

Does the anabolic window really matter? Or can I just make sure I’m eating enough protein and cals in a day?

>>76506856
it's a mindset

>>76506856
you didn't mention sleep or how often you train pullups. if you're supposedly eating well enough (you probably aren't) and not making progress you're probably not sleeping well enough or training frequently enough because 3x8 bodyweight pullups isn't a feat of strength you should have to program for if you practice with any decent level of frequency.

alternatively, you could not be resting for long enough inbetween sets. if you still can't manage 3x8 with 3-5 minutes of rest inbetween sets, still do 3x8-12 and use a rest pause/do negatives when you hit failure to get the remaining reps. also if both bulking and cutting just makes you fat you're eating like shit and/or not training properly so you'll need to figure that one out too.

I was always doing OHP then follow it with squat, but I was progressing super slowly with squat so i decided to switch them around for few days, doing squat as my first exercise and it made it feel so much easier, but in turn ohp suffered
is there any way to remedy this somehow?

I think I delayed my deload week too long and now that it‘s coming to a close I still feel overly inclined to lay down a lot, hurts to stand still for somewhat extended periods, etc. I was going to switch to hypertrophy for a while which I hope will not strain me in the same way but do I need to give my body a little longer recovery first? I don‘t want to as I‘m getting kinda pent up.

>>76506878
"anabolic window" is bullshit.

Count calories and macros and eat about 150 grams of protien.

>>76506894
Need those vibes man
>>76506895
I sleep well generally. On work nights ~8 hours every night with the exact same bed times and alarms. Weekend I still sleep as much, just offset to be later.
I do the pullups (and the rest of my weightlifting) 2 to 3 times a week.
I set a timer for 2:30 to 3 minutes between each set. I wrap up the last couple reps with negatives.
You're right, this is a completely achievable goal which is why it makes so little sense that I can't achieve it. My diet is far from perfect, but not shit, and in my estimation good enough for such an easy goal. ~100 to 120 g of protein a day. Lots of greek yogurt, eggs, chicken, oats, protein powder, rice, potatoes, daily fruit, but little vegetables. Things with added sugar are very rare for me. Chipotle once a week. ~6 standard units of alcohol per week all on the weekend. Two cans of small fish a week. Chia seeds. Nonfat milk. Peanut butter. Avocado oil.

>>76506878
>anabolic window
doesn't exist

protein timing is also irrelevant
get 1 gram of protein per pound of LEAN body mass

that's it

What weight and for how many reps did you first stall on DB laterals?

>>76507191
I was doing 3x10-12, once I got to the 17.5s I decided "nah fuck this" and switched to cables. Now I'm doing them one arm at a time, supported, kinda like pic rel

>>76507238
17.5 lbs or kg?

>>76507272
...anon what the fuck do you think???

>>76507282
I'd think lbs but it just seems like a low place to stall at (no offense I'm not better myself). I was asking because I'm at 22lbs and I've added a rep to each set every time I do them and I'm up to 16, 15, 14 reps

>>76507285
For lateral raises? The big guys in my gym use the 10s/15s. If you're lifting much higher than that then you are massively cheating on form (or are up to your eyeballs on gear). Only the DYELs use the 20-30s and swing them around like a fuckin gorilla

>>76507298
I lean against a wall to prevent cheating, there's movement of anything other than my arm but I suppose the leaning must make the strength curve different and the lift easier?

>>76507316
no movement*

>>76507285
>22lbs and I've added a rep to each set every time I do them and I'm up to 16, 15, 14 reps
yeah sorry no i don't believe this for a second. one, who the fuck does 16 reps? up the weight if it's too easy. two, unless you have the shoulders of hercules himself your form is shit and you're doing them wrong. you may *think* you're being strict but sorry, you're not

doing an upper lower split, can you critique my plans? going 4 times a week

Lower
Squat (Barbell)
3 sets
3-5 reps
Rest 2min 30s

Hip Thrust (Barbell)
3 sets
10-12 reps
Rest 1min 30s

Seated Leg Curl (Machine)
3 sets
11-14 reps
Rest 1min 30s

Standing Calf Raise (Smith)
3 sets
10-12 reps
Rest 2min 0s

Shrug (Smith Machine)
3 sets
10-12 reps
Rest 1min 30s

Hanging Leg Raise
3 sets
8 reps
Rest 1min 30s

EZ Bar Biceps Curl REVERSE
3 sets
10-12 reps
Rest 1min 30s

Upper
Bench Press (Barbell)
4 sets
6-8 reps
Rest 2min 30s

Pull Up (Assisted)
3 sets
10-12 reps
Rest 1min 30s

Chest Fly (Machine)
3 sets
10-12 reps
Rest 1min 30s

Seated Row (Machine)
4 sets
6-8 reps
Rest 2min 30s

Lateral Raise (Machine)
3 sets
8-10 reps
Rest 2min 0s

Rear Delt Reverse Fly (Cable)
3 sets
10-12 reps
Rest 1min 30s

Preacher Curl (Machine)
3 sets
10-12 reps
Rest 2min 30s

Triceps Pushdown
3 sets
10-12 reps
Rest 1min 30s

>>76507618
>lower day
>shrugs and curls
no. doing biceps on consecutive days is bad, and shrugs are a meme anyway. take both out, do lower back extensions. also you do not need these massive rest periods. isolation rests are 60-75 seconds, you're wasting your time waiting longer

>>76507298
I do them for 20lbs 3x8, and I don't train side delts much. I consider myself strong but nothing crazy, I can OHP 180 for 1.

>>76507618
Jesus christ dude learn to format, not all of that info needs an individual line dedicated to it.

>Squats
3 reps is too few. Aim for 5 reps every set. Consider resting 3 minutes.
>Shrug
Shrugs are not a lower body exercise
>Leg raises
8 reps are not much for abs, go for AMRAP

Do a Upper B day for shoulders as they seem pretty neglected in this routine.

>>76507681
>>76507697
the list is just a copy paste form the workout app i use

i put shrugs and reverse curls for forearms in the lower day because the upper day is already very long

i started doing shrugs because of dyel accusations

i was thinking the same about the rest periods

leg raises are amrap, 8 is my current best

i am 190cm at 107kg, benchpress is 85kg for 7 reps, squat is 130kg for 5 reps. i cant deadlift because i have a mild form of scoliosis

>>76507734
>because the upper day is already very long
Such is the problem with upper/lower routines. You learn to live with it. But working biceps on consecutive days like that is objectively bad, it doesn't give your muscles enough time to rest
>i cant deadlift because i have a mild form of scoliosis
No worries, I don't deadlift or squat due to multiple herniated discs. We work with what we've got

How do I make sure I'm not eating to much but eating at a reasonable amount without counting calories?

>>76507778
>But working biceps on consecutive days like that is objectively bad, it doesn't give your muscles enough time to rest
Biceps recover faster than larger muscles. Doing then 2 days in a row is fine as long as they get a full 48 hours sometime during the week.

>>76507941
By counting calories and then memorizing portions so you already did the work. AKA it's impossible to know without counting calories.

>>76507941
>without counting calories
Straight up impossible. You either count calories or accept the fact that you're eating too much or too little, every single day

am i supposed to flex my skin off when measuring my upper arm, or should it just be relaxed with my elbow bent to 90 degrees? i've seen people say one or the other but i'm not sure what's the general standard for this.

>>76508096
do you measure your dick when it's hard or soft?

>>76508100
never thought about it like that

How do you guys bounce back from a vacation of terrible eating.
There was a lot of alcohol and dessert and only a little bit of protein. What’s the fastest way to compensate for this when you get back to the fitness lifestyle? Doing a little mini cut? Or eating clean but at maintenace? Or is it just nothing to worry about?

>>76508735
By knowing the setback is temporary. Do you really think a week matters much compared to the decades you're alive? Forget about it and move on

Eating healthy takes so much time, I have to cook, I have to eat a bunch of healthy voluminous foods and then clean everything. Takes me 3 hours everyday and thats just 2500cals. I need another 1100cals for the rest of the day. Sucks that eventually your health gets compromised if you eat like shit for too long. People who can eat a lot in a short amount of time are so lucky. Fucking fat lazy pigs choose to eat and look like shit instead.

>>76509256
Food has always been:
>cheap
>quick
>nutritious
Pick 2.
>Fucking fat lazy pigs choose to eat and look like shit instead.
This is getting into the socio/political side of things, but our society has gotten to the point where it's almost their only option. People are either paid too little to afford healthy food, or they work 10-12+ hour days, thus not giving enough time to prepare/cook healthy food.

>>76507941
record your weight once a week or so

>>76505932
cardio, lift, eat well- make sure your getting enough fat especially, make sure your sleeping enough, avoid alcohol and smoking.

If your genuinely concerned get your T tested

>>76505932
>i got the vax a few years back and ever since getting it i have symptoms of low testosterone

How much water do you need to drink when taking creatine? What happens if you don’t drink enough water or creatine?

>>76509383
I haven't changed my habits, but I was already finishing a ~25oz bottle 2-3x per day

>go to mumza's house
>i close blinds to limit sun exposure
> Doesn't like that says sun is good for you
>Says indirect light is okay
>tell her, no, indirect uv still touches skin, even in shade you can still get sunburn
>Uhh, i need vit d to not be depressed!
>tell her,no, from food and supplements cover RDI
>Uhh, i don't like darkness!
>go get sun before 10am and after 4pm under 2 UV rating is best
This argument is layed to rest, but hasn't acknowledged I shot her down and I say go for it if you want sun. I don't blame her generation because no internet

any critiques for me?

>>76509492
>go to someone's house
>tell them they have to follow your rules
jesus dude how autistic are you?

>>76509495
just educating some fools like in high school debate class. Also I was looking for critiques on my knowledge, not behavior

/fit/izens seem to know a great deal ...

What is the hardest compound from food to get? Like maybe you need to eat mountains of it to get some or it's only found in a couple foods
I myself know of an antioxidant that is only found in one type of fish, but antioxidants are pretty easy to get, coffee has like 1000 different ones

I have a curious mind, always googling questions, but i'm careful of not filling up on useless information, getting info that i can add to my character.

>talk to attractive girl
>I can give her useful info or not depending on how much I value her

>>76497216
I tried your "big breath when unracking" tip. It really worked!

>>76496088 (OP)
As I get bigger does my body "use up" food faster? Does my metabolism speed up? I've got a bit bigger and today I swear my usual breakfast that keeps me not hungry for three hours only kept me not hungry for 2 hours.

>>76509673
in my XP, yes
but i tried to note which compound is doing it
at first i searched how to increase metabolism,
like read b12 is natty appetite increaser
always thought how can these bodybuiler fucks eat SIX small meals a day?
highest b12 of any food? Eggs.
ate dose and now can eat like a bird
it never gets to a point where i can't eat
it all depends on what you want to accomplish
for me my metab feels supercharged but maybe thats not good for aging?
so y'know

>>76508735
depends on how your weight changed
but mostly just go back to what you were doing before but hit the weights with lighter weights and less intensity due to the length of the break
>>76509383
you don't need extra water as in you don't need to stress about getting more
if the body gets thirsty then you'll drink
>>76509584
nothing really comes to mind, especially since organ meats exist and have just about everything in them

>>>talk to attractive girl
>>I can give her useful info or not depending on how much I value her
doublemint dave type strategy

>>76496088 (OP)
What exercises should I do in the office while maintaining visuals of my monitors? I'm a skinnyfat surveillance guy and I'm using a once a week martial arts class as a fun alternative to suffering at the gym. I'm bored as fuck at work, and there is no reason I cannot do some light exercise in an attempt to be less bored.

Can't do shit that has me on the ground.

>>76507941
I started eating in a bowl.
This effectively cut down on my portion size.
I'm guessing I'm eating between 1500-1700 calories that way.
At the start I was hungry most of the time.
Then I started changing what I eat.
e.g. cereal and milk was changed into two boiled eggs.
Not really accurate, but if you're a grade 4 obese then any amount of constant deficit would help.

>No weekend feels bar thread
>Think "maybe it got moved to /soc/"
>Go to /soc/
>mfw
Yikes. Anyway a hot girl liked my Instagram story so I think I'll be postponing my suicide.

>>76509584
Boron has to be up there. It's so depleted from the soil that it's generally recommended to just supplement it instead of trying to get it from food. Or something like that.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4712861
Disclaimer: I didn't read that article in its entirety, just skimmed through it.

Are there any benefits to wearing a loaded backpack on walks?

>>76510355
you burn more calories

and there's more joint loading but as long as you don't have much elevation changing and don't throw on too much weight too quickly it's not a problem

I do HEMA. Would strapping a bunch of weight onto a sturdy sword-like stick/pipe to use for drills and solo practice provide any benefit in terms of improving my speed/strength, or would the absolutely fucked balance negate any potential benefits?

Is doing every set to failure a meme or not? Right now I do 2x10-12 and 1xfailure.
I've got a lot of time to rest and stress-free life if that matters.

>>76509515
Here a critique on your knowledge: you are a fucking retard.

>>76510695
>would the absolutely fucked balance negate any potential benefits?
yeah

Does anyone have that photo of a middle-aged man sitting in a restaurant at a table, shot from opposite him, and he has this big bloated face but very narrow shoulders?

what's the actual likelihood of breaking your arm when arm wrestling? is it only something that happens to people with weak bones and/or people who arm wrestle crazy strong top-tiers, or is it always a risk?

>>76510716
Every set? Yes, it's speedrunning an injury.

>>76511071
>is it only something that happens to people with weak bones
World class arm wrestlers have gotten their arms snapped on tournament stages. So, no.
>or is it always a risk
The arm was not meant to be torqued like that

>>76510695
look into steel mace training

Is 10grams of added protein to a granola bar alot?

>>76511384
what do you mean?

>>76511394
Nevermind

What is a good replacement for deadlift in workout programs? Preferably a machine exercise. I have back pain and simply can’t straighten my back well enough for a deadlift

>>76511544
Leg press, obviously. There's different variations, find one that you can do comfortably

>>76511544
anything and everything
depends on which part of the deadlift you want to replace
and for your back pain:
https://www.youtube.com/@lowbackability/videos

>1 week on creatine
>got to increase machines weight by 2 plates at once
So this is the power of the white powder? Even if it's placebo I'll take it

>>76509673
Yes, the added muscle requires more energy to keep up so you need to adjust your diet. My nutritionist did that body impedance test and in a few months I gained 7 pounds of muscle, so now my caloric intake had to be adjusted by +100 cal, otherwise you'll start to burn lean mass because of the gap increase

>>76511971
>otherwise you'll start to burn lean mass because of the gap increase
if protein intake is sufficient and weight training is performed you will not lose muscle

>So this is the power of the white powder? Even if it's placebo I'll take it
creatine is used in energy production so it'll help squeeze out a rep or two during a set or two

Rate/edit my routine please. I do 4 sets of ~6-8 reps for the compound exercise at the start of each day then the subsequent workouts are either that or 3 sets of 8-12 depending what I feel like.

Legs 1:
Barbell Squat
45 degree back extensions
Leg curl machine
Leg extension machine
Standing calf raises

Push 1 (shoulder focus):
Flat barbell bench
Incline Dumbbell bench
Seated Chest Press machine (until pec deck is fixed at my gym)
Dumbbell OHP
Cable Lateral Raise
EZ bar skullcrusher

Pull 1:
Assisted pull-ups
Lat pull-downs
Standing barbell row
Hammer curl (cable or dumbbell)
Shrugs
Preacher curl machine

Legs 2
Dumbbell Deadlift
Pendulum squat
Leg Extension machine
Standing calf raises
Seated calf raises

Push 2:
Incline dumbbell bench
Flat bench machine
Seated Chest Press machine (until pec deck is fixed at my gym)
Bodyweight dips biasing triceps
EZ Bar Skullcrusher
Cable lateral raise

Pull 2:
Assisted pullups
Cable low row
Lat pulldown
Machine preacher curls
Face-pull
Hammer curl (cable or dumbbell)

Cardio day once per week (40 min elliptical if bulking, 50min-1hr treadmill if cumming)

Abs every other day at the end of workout (usually ab crunch machine)

Repeat (with rest days when needed, usually 2-3/week)

>>76497005
I eat somewhere north of 80g a day at 3300ish calories. Whole food plant based, no added oils or anything. Always whole grains, lots of vegetables, peas, cabbage, all the quintessential foods of the European peasantry.

Stop eating foods that have no fiber, e.g. meat, eggs, cheese, alcohol. Lower fat content will mean a higher mass of food consumed to achieve caloric goals, plus omnipresence of Fibre in food choices. It's really easy anon.

100g oats for breakfast with 15g wheat bran, 15g ground flax, 15g wheat germ is like 22g of Fibre or something.

>>76512188
The idea is fine, just don't work the same muscles consecutively. Push 1 should go chest/shoulders/chest/shoulders etc instead of chest/chest/chest/shoulders/shoulders, etc. Make the other days match this idea. Standing barbell row can be subbed for a t-bar row or something similar, chest-supported rows are superior (the lower back always is the weakest link/limiting factor). Shrugs are a meme, you can skip them. Do dead hangs/farmers walks for grip strength/forearms instead in that slot. Fit lower back extensions somewhere in there, bare minimum 1x/week, ideally 2x/week.

>>76502803
1. Youre autistic and thinking way too hard.
2. I walked down from 300 to 195 on saucony , lower end versions, like peregrine 14, cohesion, and now I wear asics versablast 4.
3. I was walking 10km per day until I hit 240, and 20km a day since, now I run 25km a week as well. From ages 28 to 30, now.
Don't worry about it too much, youre an ape meant to chase prey to death over dozens of km. Tarahumara Indians in the copper canyon run hundreds of km a week. Youre just like them, but unable to stop fucking eating. Good luck.