Thread 76743715

The old one died.

Squats exhaust me so much that they ruin the rest of my workout and I don't feel like I've recovered completely even days later. I weigh 160lbs and I'm only squatting 185lbs 3x8. I also deadlift 315lbs x 5 and don't feel anywhere near as tired at the end. I have relatively long legs. What do?

Anyone know what stack to take to increase penis sensitivity and hardness without getting harsh effects? I don't want anything that causes acne, baldness or will fuck up my natural testosterone production if I come off of it. Dick is not keeping up with my mind anymore.

I'm normally a /roon/er but I pulled my hamstring or something, so I decided to try some lifting in the meantime while my leg heals.
My plan was to do a low weight / high rep routine with various lifts and cycle though them. I just wanted to get my heart rate up a for about 20 min or so.
Anyway I made it through the first cycle, then started the second... then felt really woozy. I sat down, but when walking home I fainted, twice.
Should I like.... see a doctor about this? Up until this week, I was a completely healthy person. I was running over 35 mi/week and had done a half marathon a month ago. I felt completely fine, except for the hamstring soreness.

>>76743715 (OP)
I had something similar. My form for squats was quite bad, and I was basically folding myself in half to deal with the hip mobility issues.
I still spend the entire gym session loudly yawning between reps if I do squats first though.

Why is no fap so hard?

does sleeping only 6 hours really fuck up your gains?

Is there a way to lower my free testosterone so I can have it at a real low lever for my blood work coming up?

>>76743744
>20 minutes to do various lifts with high rep sets
yea maybe reduce your volume lol

>>76743715 (OP)
>3x8
compounds don't require 3 sets usually

>>76743824
because you're retarded enough to do it in the first place, selection bias

>>76743883
Idk man, it’s probably retarded but I stayed up for 48+ hours and also hadn’t lifted in two weeks when I got blood work done recently (had been putting it off and figured “fuck it, since I haven’t lifted in a while now is the time).
I can’t tell you if it worked or not because apparently I’m some kind of genetic freak with wicked high testosterone, but I did that in hopes of lowering it for my blood work.
Test is highest in the morning after a good night’s rest because that’s when it’s replenished, and working out does give you a temporary test boost (so it probably didn’t matter that much that I hadn’t worked out in a while)
I’d say get it done as late in the day as you can after pulling an all nighter and don’t work out beforehand.
That’s my two cents m8 hope it helps

>ever since I found out I’m naturally high test as fug my motivation to workout has absolutely skyrocketed and i am diggin’ it

What’s a good way to find out what daily nutrients I should be keeping up with (macros and micros) if I’m trying to gain as much muscle as possible?
Tailored to my weight and height.
I’m trying to structure my diet and actually super seriously pay attention to it.

>>76743910
I have to get the blood work done in the morning. I haven't gotten good sleep in 20+ years. My prostate is enlarged and I'm up 4 or 5 times a night trying to urinate. Bad sleep isn't a problem for me. I just want to have a low level so I can get put on TRT to help out with fatigue and my body wasting away. I know TRT is frowned upon here, but I'm 51. If I don't get put on TRT from my doctor, I'll start doing it myself via other sources. My insurance will cover the TRT stuff.

Maybe I could just consult with chatgpt, but probably rather ask real people. Used to have quite a long full body routine that I also did 30min cardio each time I went to gym. Looking to maybe be in and out in 1hr so looking for a new program, maybe 3 days a week that hits all body parts and maybe allows me to do chest back and arms twice a week. What would be a good split for me to follow?

What are some good food ideas that I can prep in bulk and keep around?
Calorically dense stuff is fine because I’m on a bulk, and I’ve got my favorite cut meals down pat.
I’m not afraid of cooking, but don’t want to have to think about it too much because when I have no structure I forget to eat and it’s fucking up my gains.
So far I’ve got
>taco chicken with rice and beans
>pesto chicken + pasta
>marinated roasted chicken and veg w/rice
Just looking for stuff I can make in big batches and measure, heat, and eat whenever.
>it doesn’t have to be actual recipes, just ideas is fine
Whatever it ends up being I’m going to calculate macros for a big batch and then assign a per oz value to it and just go from there.
pls share your favorite ez meals, /fit/

>>76743926
Yeah dude just don’t sleep the night before you’re supposed to get it done, I guess.
Idk I am not a doctor and maybe someone else will have some suggestions like some supplement you can take, but as far as natural remedies go that’s what I figured out after all my reading before I got blood work done.
Best of luck m8 sorry about your prost8

>>76743952
Thanks mang! I'm getting a procedure done in November to remove tissue to keep my urethra from being compressed.

How am I supposed to fix my posture if my SCM compensates for other muscles when rowing?

can i count the protein from non-animal sources in my intake?
im not vegan, but i imagine protein from veggies and grains must add to 40-50g in the end, which is a significant amount (i eat 150-170g a day)

>>76744289
It depends.
Retards often prefer animal protein because it's easier to digest when you're a jawlet retard who didn't listen to his mommy telling him to chew his fucking food.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6357517/

Why my calves only get veinier instead of getting bigger like the rest of my body?

It can be very difficult for one’s calves to become morbidly obese, but in the mean time you can watch as they scream for help.

every day i eat chicken, rice and vegetables... im cutting and working out... why do i need the rice? why not just eat more vegetables and chicken

>>76744841
Because it's the difference between working out for strength vs losing fat for 6% bodyfat at a bodybuilding contest.

>>76744851
so its oka if i cut down on rice for now and just eat a lot of veggies until my first bulk

>>76743715 (OP)
On those days you want less creatine and more caffeine
Like if you take creatine before lifting, take like 1g max with your pre and then the rest later
When I was repping lmao 3.5 pl8s atg for sets, my pre workout would make or break the rest of my workout
I would also do sets of 3-6 instead
You squat for the endocrine response more than the muscular stimulation

>>76743720
Arginine+ LISS cardio until you get a cardio boner
Also stop looking at porn, it reduces sensitivity

>>76743744
Sounds like you have a heart condition, maybe a mini stroke that caused your leg problem

>>76743824
Heh heh

>>76743877
No
With creatine and cortisol management along with proper meal timing (leaving the same gap between meals so your brain can remove waste) it doesn't really matter

>>76743883
Stay up all night eating candy/alcohol the night before the test

>>76743921
So on my way to breaking 25 FFMI, I had my macros down

So you find your lean body mass in lbs and then take that number times 0.8 for the number of grams of protein per day
Then when you're cutting, you want 1.5-2 times that number for carbs and the rest of your calories from fat
You want 2-3 times that protein for bulking and the rest from fat
Same protein no matter bulk/cut cuz that's one deviation over the maximum protein synthesis for natties under ideal conditions

You'll have to figure out your TDEE through eating and tracking for a few weeks
It varies wildly day to day if you actually lift so you're looking for weekly numbers

So for example
180lbs bodyweight @ 20% body fat
180x0.8 (lean mass) x0.8 (grams per pound) = 115g of protein per day
Double that to start for carbs = 230g of carbs and then the rest of your 2500 calories would be from fat (124 grams of fat)
If you do this for awhile and feel sluggish you can trade fat for carbs
You're really looking for moving more weight more times over anything else regardless of bulk/cut

Never drink alcohol, never eat any sugar except maybe some fruit at the end of the day
Your protein should be coming 100% from real food, not supps, and you need enough fiber every single day to move everything through

So my TDEE was a lot higher than that (bigger and stronger) but I would eat something like 4-6 mcdoubles a day (a piece of pizza on leg day) and then my evening meal would be lean meat, some carbs and a bunch of vegetables to make sure my bowels didn't seize

Do whatever it takes to get your squat, dead, bench and row up, and train your volume after those lifts according to your goals

>>76743943
Crockpot fajitas are my recent go to

>>76744289
Plant fiber is wayyy harder for the body to access
Soundless like you might be overdoing protein tho

>>76744350
Make your post workout cardio incline treadmill
Calves need volume and a calorie surplus to grow

>>76744350
Because you don't do 3x20 weighted single leg calf raises on your leg day

>>76744841
Rice is trash but you need carbs to give your liver and workouts energy so everything works like it should (you+ your body)

>>76744960
Plant protein****

>>76744960
>Plant fiber is wayyy harder for the body to access
No, it isn't, chew your broccoli, timmy.
Okay, fine, use a blender once a week if you're really lazy and stupid, jawlet.

>>76744984
I meant protein
It's how the protein is bound

>>76744989
The protein isn't bound in the walls, it's surrounded by them, God gave you teeth, use them.
Meat is a cope, collagen easily dissolves in stomach acid without any chewing, but that's not an excuse to inhibit your jaw gains.

>>76744964
whats better then rice? something u can consume daily

>>76745002
Potatoes, ones that you cook yourself obviously.

I want to learn to do a handstand

2 days ago I tried a chest-to-wall handstand, slowly trying to get more and more upright, but now I have a fucking bad pain in my middle/upper back. Am I fucked or what

What should I do to learn a handstand

>>76745023
Weak core, also might have gotten lucky despite weak shoulders. Make sure your posture is perfect first, then start powerlifting, if you can't OHP your own weight, there's no point in trying to do a handstand.

>>76744960
i just eat bread, pasta, potatoes a lot and those add up quickly
if i eat 125g of pasta thats already 17g
a slice of bread? another 4g
100g of rice? 7g
and so on
>overdoing on protein
a bit, this morning i was 68.3 and im 185cm, eating roughly 2.2g per kg, most of the times more
my weight goal is getting to 75kg by may 2026, then perhaps cut back depending on how my body is doing
im a newbie too and do calisthenics

>>76745067
>185cm
>75kg
you will be a skeleton

>>76745002
Whole grain bread

>>76744995
You're not too bright, are you?

>>76745067
If you're cutting, that much protein is fine, but if you're trying to bulk, you should eat 0.8g/lb of lean body mass and no more

One of the main things that holds /fit/tards back is way too much protein when they're bulking
If you're on roids, you can probably handle almost double that, but getting huge as a natty is a giant, difficult balancing act

>>76745076
If he has no lean mass (indian) that might be a healthy weight, but broad shoulders and Midwest built would be skinny af

>>76743933
5x5 Stronglifts

>>76745076
im only 68 right now man, im already a skeleton
>>76745107
>you should eat 0.8g/lb of lean body mass and no more
now i have many questions
>what happens if i eat too much protein?
>how do i even calculate my lean body mass? i used the navy method for bodyfat and i was between 12-14.5%, i know its not the most accurate but its the best i have
>im was eating 2500kcal and i was already stagnating, so i bumped to 2600kcal, its kinda hard to balance macros if i need to constantly not going over some threshold, should i eat less meat and more carbs?
its kinda hard to balance everything
I started at 67.3 and almost 4 weeks after im 68.3, but it was fluctuating a lot, got as low as 66.9 at the beginning, then to 68, then went to 67.3 then 68 then today 68.3

>>76745142
Stop following strict meme numbers, eat more protein if you aren't growing, eat less protein if your wallet is suffering.

>>76745149
i dont want to get too much fat
the only reason i dont look anorexic is that i have normal cheeks when underweight, if i get even a bit fatter it goes all to my face :(

>>76745152
Nobody gets fat from eating too many chicken breasts.

>>76744914
>Sounds like you have a heart condition, maybe a mini stroke that caused your leg problem
I was once check for arrhythmia or something, but nothing conclusive.
Also, the leg injury injury while running was I think because the temperature dropped suddenly last week and I didn't do any extra warmup.

Is it possible to fuq up your tendon while doing leg curls? I'm trying to figure out what's wrong with my left leg and this is my current working hypothesis

>>76745179
Check your pelvic tilt and general posture first, you could have some pinching in there from muscle imbalance.
When you tear a ligament, you will really know.

How do I calculate calories in food I cook and eat?

>>76745205
weight everything and sum it up

Anyone returned to lifting after fucking up the rotator cuff?
It's been 3 months resting and 1 month of physiotherapy. I didn't need surgery (inb4: it will fuck you even more), but cannot believe how hard is it now for anything related to lateral raises or HOP. Doing 10 lateral reps with a 6 FUCKING kg dumbbell is lame and I can barely finish my 3rd set.
OHP (w/dumbbells because I want to avoid unbalance) is laughable: 14 Kg.
I don't even want to try pull-ups and ending crying like a baby.
Any tips besides don't overloading and sleeping well?
Thots for attention.

>>76743715 (OP)
how do i pass penis inspection day at the gym?

pee smells like smoke after working out, thoughts? am i burning too many calories?

>>76745383
your prostate is overactive and burning through your glycogen stores. You have to adjust it from the inside

>>76745250
Here's a tip: stop egolifting, if muscle burns after a full workout, the weight was heavy enough.

Is it okay to drink this protein shake I make daily?
I usually use two scoops of protein, two cups of milk and two scoops of PB Fit.
Tastes like a peanut butter cup

>>76743715 (OP)
Do 20 min fasted walk every morning help for recomp? I do lift weight but struggle to fat loss .

>>76744932
Fuggin, THANK YOU for spelling it out for me like that.
That’s exactly what I needed.
That’s getting screencapped.
I seriously appreciate it, anon.
>>76744936
Ty but I’m kinda assuming that’s the same thing as my taco chicken- any special twists I should know about?
What I do is breddy much just
>put boneless skinless chicken breasts (that I exclusively purchase BOGO) in the crock pot
>submerge them in chicken stock + seasonings
>let that bihh ride
>pull them, let them cool, and hand shred and remove any strange bits (I’m kinda picky)
>while they’re cooling pour off the liquid and reduce it down into a sauce
>toss both finished products together
Wa-la.
What’s up with your take, homie?
>>76743943
Recipes and ideas still being accepted pls and thx srsly

>>76745488
if it fits your macros

>>76745662
negligble. Track your calories and reduce them 10% accordingly. "B-B-But.." It's the only thing that works. Keep your protein high 2g per kg of bodyweight.
>t.Lost 30kg

>>76745662
Yes, doing cardio and eating less will help you lose weight. If you pig out after the walk it won't help overall though.

Got no clue how to properly train my triceps, I train from home and I can do dips and dumbbell exercises such as pic related, but apparently it doesn't hit the long head properly? I always thought overhead tricep movements did hit the long head of the tricep

>>76743715 (OP)
I was doing a 18/6 intermittent fasting, eating between 6am and noon. But friday was a meetup with friends and I skipped lunch and overate with them (I don't drink)
Mad bloat since. What do I do about it? I ate mostly healthy food, although it was fried. Fried potatoes in breadcrumbs, fried dumplings, rice and chicken with too many spices, etc

I lifted for like 4 months at the start of the year but I only went at literally 1am because I am too fucking autistic to work close to other people, I was extremely uncomfortable and anxious if even one or two people were at the gym when I was there at 1am.
Been wanting to get back into it recently but I also got a job so I can't go at 1am anymore.
What the fuck do I do? Don't say stop being autistic, I can't.

So, what's this about deload weeks? I only started working out seriously earlier this year. I've realized I need to start taking more rest days than I have. Don't THINK I need a deload week, but it's been like 8 months since I went more than a day or 2 of rest.

>>76746021
How often do you go to failure. True failure
How sore are your joints
Are you lifts going down or stalling for a long period?
Sick?
Hate being at the gym?
Unless yes to most or all of the above then you don't train hard enough to need one.

>>76746021
Deloading is what egolifters call getting injured.
0 usecase for someone who lifts properly.

>>76745850
Dumbell Skullcrusher
enjoy 3day triceps doms

>>76745973
If avoiding people is necessary then working out at home would be the best bet. Itll be a bit more money up front but would be cheaper in the long run, too.

>>76746053
All he needs is one dumbbell and some resistance bands, it's not that much money.
He can then add a pull-up bar and a bench.
The rest is unnecessary bullshit for DYELs who like showing off at the gym.
If you want good money, invest in smith machine, you won't have a spotter, no point risking dying alone in your basement with a shitty rack.

what's the food hack to get bigger?
milk?

Say I work out in low rep ranges for more strength focus, say heavy weight (heavy for me) 3x5 or 5x5
What’s better if I end up in a plateau? Or which order should I try these things to get past a plateau?
>increase rest time between each set
>stick to same rep range /workout style but just lower weight and work back up
>lower weight and changes rep range (to like 3x8) and build back up

>>76746141
Muscle grows the same whether you do 5 reps or 30 reps to "failure".
5 reps will kill you and 30 reps will bore you to death, so stop acting like we didn't already figure out that you should do 8-15 reps depending on exercise.

Is it bad to do 30 sets of 5 reps pushups and rows each?
That was my whole workout today.

>>76746382
Sorry I meant 10 sets.
30 is for the whole week.

>>76746382
If you did them very slowly just to make sure your form is perfect, then it's good, otherwise junk volume.

I have pseudo-gyno on one side that literally never goes away. It was even there when I had visible abs at 145lbs and all my relatives told me I looked like I was going to die. I've felt around in there and absolutely no part of it is hard, but it definitely has that gyno shape to it.
It's a very minor case, so it doesn't completely ruin everything but it makes me look like my body fat percentage is at least 10% higher than it really is when I take my shirt off.
What do?

>>76744914
Thanks for the advice, candy is no problem, alcohol is out of the question. I stopped drinking 2 months ago.
>picrel
LOLOL

>>76747080
Lmao
>>76746400
Stop fapping and do more heavy bench volume
I had bitch tits until I fat cycled 3 or 4 times (20%-10-20 etc)
>>76746141
Longer rest time, then you want to increase weight and do that weight the total reps or close regardless of sets
T. 3+4/5+

>>76746112
Fast food burgers, no fries no soda

>>76746021
When you're training for real (SS/SL), you deload when you can't progress with the next weight at the same volume 3 day attempts in a row
Most /fit/tards train way too high of volume for a deload day to be effective let alone make good long term gains

>>76745973
Half rack from Amazon, barbell and bench from a sporting goods store, adjustable dumbbell handles and plates from Walmart

>>76745722
Crockpot fajitas: sliced cooked chicken thighs or seared steak, stock, butter, garlic, onion, season to taste, don't cook too long
There's recipes for uncooked meat but I can't hack em

>>76745488
Protein powder will always be suboptimal
Real food will always be more gains

>>76745383
Might be your pre, might be your kidneys in distress
Do less volume, more weight

>>76745250
My big tear took over a year to come back from
I was on my 7th set of 295 but was dehydrated and had overused it while plumbing the day before
Other times took 3 months, 6 weeks and 3 weeks
The mental damage is worse than the physical IMO
The

>>76745179
Probably not having your knee at the hinge point and creating shear force
It's way safer to just deadlift more than use those damn machines imo

>>76745152
Fat might be the most important macro
Wtf are you talking about

Silly question, but I'm really just curious about this: how can people do PPLPPLR (or any other split where they hit the same muscle groups twice in one week)? Even while training only 4 days a week, my body is absolutely battered by the time the weekend comes around.
Are they just not training to failure most of the time or does your body just eventually reach a point where it starts recovering that much faster?

>>76747218
To maximize muscle growth, you have to train to failure at intensity at volume at frequency
If you struggle to recover, you need more calories, more LISS cardio and/or better macros
Most people in your position are overdoing protein and not getting enough fat or good carbs
I trained 6+ days a week from 15ffmi to 25 and beyond
When my strength got up there, I had to eat about 4300 calories a day to maintain my weight let alone get stronger
I was under 20% bodyfat through the whole thing and it gets brutal when you're cutting but you should lift to eat and eat to lift (and do cardio and recovery stuff)

I also assume you train trash volume at novice strength like a retard as well lmao

>>76743715 (OP)
>five years of not losing weight
>have a bike and access to walking paths
>5 years of not losing weight
is it okay at this point to ask my doctor about semaglutide?

>>76746390
Doing even 1 more rep per set would make the workout significantly harder. I doubt I could get to 6 sets of 6 reps of rows

>>76743715 (OP)
I know it’s stupid. “You can’t recover that quickly.” But just entertain me here maybe: is it possible to workout everyday or maybe every other day for the purposes of losing weight quickly? Of course in combination with whatever purely practical, realistic, and concretely calculatable and manageable diet planning. Here might be other pertinent info:
- training every other day, PPL per week
- along with the main workout, changing cardio form to avoid injuries
- probably am gonna have to start sleeping more, planning my food more, and maybe even take supplements
But I don’t know what’s the maximum intensity level I can workout at other than going to failure on every set and trying to recover so soon will result in failure of the whole plan quickly.

Like I said, let’s just entertain this foolish idea: what frequency at the most could be possible?

>>76747274
You need to count calories and eat at a deficit.

>>76747298
Sorry, I didn’t mean just losing weight. I meant losing weight and of course building muscle. Naturally, to this end, should I lower the quantity of carbs I take in and up the amount of protein, even if the calories altogether slightly exceeds my calories burned?

Is it important to feel your muscles when you train?

>>76747298
>for the purposes of losing weight quickly
Working out will indirectly help you lose weight. The idea is that you maintain or gain muscle which keeps your metabolism strong.
If you are asking about working out to burn calories, I would suggest you stick to walking 10k steps per day since higher intensity cardio and trigger muscle loss.
Other than that just lower your caloric intake.

>>76747303
>even if the calories altogether slightly exceeds my calories burned
Burned from what? If you eat close to your daily expenditure you might lose weight at a snail's pace or not at all.
>should I lower the quantity of carbs I take in and up the amount of protein
I would suggest not overeating on protein since its expensive and pointless past a certain amount. Carbs help spare your muscles from the effect of gluconeogenesis. So eating them is a good idea especially before physical activity.

Is 3 sets of 5 enough to get stronger at bench, and if so how much and when should I increase the weight. Thank you.

>>76747341
>pointless past a certain amount.
But where is the point exactly

>>76747396
1 gram per pound of bodyweight, or 200 grams. Whichever is less.

>>76747396
.8 gram per pound.

>>76747388
When you can cleanly do 3x8 increase the weight.

>planning on going to the gym for the first time tomorrow morning
>feeling so anxious about it that i cant sleep
any advice for getting over the gym jitters? im going in the morning so i wont have to deal with many people, and my anxiety is still through the roof

>>76747298
>>76747303
>>76747314
Any cardio that's not running won't cause catabolism

>>76747442
Christ. Shit like this makes me want to go back to running instead of lifting weights. Here I spin my wheels doing 1 plate. I fucking hate anything related to powerlifting. This shit fucking sucks.

Thanks.

>>76747462
You remember that no one else there cares what you're doing unless you're in the way so there's no need to be anxious

>>76747462
Go and get on a slow treadmill for a few minutes. Open your phone and watch a video. Realize nobody cares what you do. Then just get on with your workout.

>>76747215
sorry, i meant I dont want to get fat
im trying to do a really small caloric surplus, thats my goal

What stretches/exercises should I do if basically everything on the right side of my back from my neck to my ass is tight? My neck and my shoulder are the worst. I'm half tempted to see a physical therapist who'd in theory be able to tell me what's actually wrong but I'm willing to spend a few weeks trying some random stretches from the internet.

>>76748034
Posture status?

>>76748133
Shit

>>76748141
So fix it, likely pelvic tilt, you need to stretch and strenghten opposing muscles, whichever is weaker/overtightened, if you're a hunchback with anterior tilt, then your abs and glutes are weak, and hip flexors and lower back is tight.
Your back is also likely very weak, but it's a separate issue, if you're prone to nerve pinching, then learn how to nerve glide for the arms and look into strengthening scapula/rotator cuff and better upper posture until it stops happening.

Is there any effective way to lose your fupa? I've been doing cardio to try and get leaner but it doesn't seem to be working very well.

>>76748162
Stop being a DYEL and it will be trivial.
No amount of starving will fix fat skeleton physique, building muscle to stretch it and make it look good is the only way.

I need help building a lifting program for cutting, requisites are:
-3xweek
-relatively short (40 mins to an hour)
-will help maintain muscle

Needs to be 3xweek due to my schedule, needs to be relatively short because I plan to add 20-30 mins of cardio afterwards. Needs to be good enough to maintain muscle.

I have stretch marks around my shoulders for a few months as my lifts went up, I'm bulking. What is the cause of this? Should be concerned? Bad bench press form or something?

>>76748506
what's wrong with her teeths and ears and eyes and brows? is this a picture of a human?

>>76748506
>stretch marks
>What is the cause of this?
stretch skin, eat collagen

>>76748512
Idk
>>76748513
ARe you telling me to eat more collagen?

>>76748533
>ARe you telling me to eat more collagen?
it's just a suggestion really, you can do anything you want

>>76748539
Thanks. I was just concerned because I really didn't put on enough muscle fast enough for this to be warranted. If there there there there

>>76748561
maybe you are stronger than you think... but yes skin elasticity should help to reduce stretch marks, but i think there's no really a "solution" to it, get tanned and it will be less visible i guess

Looking for protein powder recommendations.

I still use Myprotein but they're not as cheap as they used to be except for the frequent sales but somehow I'm having a hard time stomaching the flavor. I'll take advice on what to put into my shakes other than milk. Lately I found that koolaid and unflavored whey isn't that bad, it actually masks the weird flavor quite a bit.

How much protein (metric unit) is one supposed to consume daily to simply maintain muscle mass?
I'm not lifting these days

>>76747298
Depends on level you are, intensity of training and how much you're eating

>>76748162
Ab work before fasted cardio
You'll have to fat cycle (lose gain etc) until you're proportional again

>>76748418
Bench squat row (sets of 3-5 to failure) arm work
Deadlift pullups OHP shoulder flies

Alternate
Less heavier volume is better for cutting while maintaining muscle
You won't look good again until you refeed

>>76748670
Never use powder, it's suboptimal
You can only synthesize 0.8g/lb of lean body mass under ideal conditions
If you cannot get that from real food, you were never going to make it anyway

>>76748704
Something like 0.5g per (1/2.2)kgs of lean mass should be enough

Is catching something from a barbell actually something to be worried about? Am I supposed to be wearing gloves or some shit

>>76748964
Lmaoooo
You should always throroughly wash your hands after lifting
A lot of dudes shit a messy shit, barely wash their hands and then lift

>>76749000
Not even just shit germs, I mean like HPV

>>76749013
If I lived in a big city, I would wipe down the bar before lifting cuz contact skin diseases
I've gotten a small rash from a trashy gym when traveling on my shoulder

>>76749013
If your skin never touches the bar (except palms)
You don't have any risk unless you're flooding the bar with sweat and it's getting back on you somehow

>>76749013
Did your gf tell you she got HPV from lifting? Lmaoooooooo

>>76749066
It's just something I read and now I feel like I have Contamination OCD

Any docs here? Could you an opinion about a possible gym injury:
Same place where you'd expect an inguinal hernia, side of the groin, 3-5cm above the penis and to the left.
Sharp pain on/near the surface of the skin. Stretching/tearing kind of pain - if someone ever did an Indian Burn on you, very similar feeling
Occurs under load during squatting/leg-pressing movements. Not present at rest.
No bulging present either at rest or when coughing or performing a valsalva maneuver. Slight redness in the area.
Should I be concerned? Could it be a hernia, or is it likely just a strain or something?

what do you think about turkesterone
is it a scam?
i don't want to spend 25€ per month for nothing
monthly supps getting expensive

>>76749255
Most studies don't show any noteworthy effect (granted, the studies themselves aren't of the highest quality either)
Honestly, just stick to creatine, your PWO of choice if you use it, and whey protein if you need it. All the other shit, short of roids/sarms/peptides, makes a marginal difference at the very best, and realistically only works to empty your wallet faster

>>76743715 (OP)
the only things I seem to enjoy anymore are working out and vices (cigs & alcohol). how do I break out of this cycle? I'm 30, newly single and I'm so bored and nothing really seems to be enjoyable right now.

If I fast, what's going to melt first?
>gross bodyfat
>muscle mass

I know it’s said that you should do weightlifting before cardio (at least if you’re doing a notable amount of time/effort in cardio).
Is it okay if I do cardio first in the day as long as there’s a significant time gap? Like 4-8 hours , probably 6 today

>>76749522
first 24 hours should be fat loss, after that it's both

>>76749579
Thanks.
What's to stop me from doing multiple 24h fastings?

>>76749639
Common sense? You fell for it desu

>>76749668
I am not a clever man.

Is there something to do about these dips beside getting bigger lats/shoulders?
Would oblique work help or make it worse?
I got slightly more love handles than usual because I'm trying to get bench to lmao2pl8 this winter

I have committed to pray 5 times a day (Breakfast, 12:00, Lunch, Dinner, bed) How do I fit this into my training regimen?

Anyone here ever sprain their wrist? I hurt mine missing the rack on overhead press and its the 4th week and this shit is depressing the fuck out of me. It feels mostly good but not good enough to lift.

How long will this shit take? Will I still be able to lift heavier?

>>76749752
If you cut they’ll probably go away

>>76749294
ty
>pwo
whats that?

>>76749639
you could, but you'll probably end up closer to a crash diet.

Idk what i did but the front of my knee hurts, based on all the googling I did it sounds like I have runners knee. Anyways its coming up on two weeks and it hasnt gotten any better. Am i supposed to just not do leg day until this shit fixes itself or…? Because im already falling behind and this shit is wack af.

>>76749870
pre-workout

Fat fuck here
I have sores(?) like this on some parts of my body. This is on the overhang of my belly but they're in other places too like my man boobs.
Most of them don't hurt but these have started to bother me.
What are they do you think? Is there anything i can do to soothe or get rid of them besides continuing to lose weight?
Temp link because while it's not explicit I don't want to subject you to my ugly body if you don't want to see it
https://litter.catbox.moe/gyend2v1b8cad1xb.jpeg

>>76749825
Not sure, I found a pic from when I was skeletonmode and there already were there

Do powerlifting style squats. Quick and explosive. Don't control it in an exaggerated, stupid bodybuilding way. That just fatigues the muscle and doesn't give much strength I return

>>76749752
Yo I am seconding this, I also had them when I was hungry skellington mode and I have no idea how to get rid of them other than going “full dorito mode.”
I also thought about building obliques but a few anons said that was a bad idea because it’ll sorta ruin the whole v-taper aesthetic but I’m starting to think that’s a lost cause.
I’m same boat and I have an ectomorph-type frame but with wide hips that kinda stick out + love handles that I can’t seem to shake.
That whole “first to come, last to go” shit is boning me pretty hard and I don’t know that I even want to live life constantly sub 6% body fat.
At this point I’m down to just widen my entire frame just to get rid of the curve.
I look fucking fantastic with a towel covering the bottom of my hips and then it’s absolutely ruined by that bit of pudge hanging over whatever’s around my waist.
I’m tired, b0ss.

>>76748418
Just skip cardio it’s a gains goblin you dingus

I have afitness test tomorrow for a job I'm applying for, I'm pretty out of shape at the moment and the exam was about a month into hiring process, anything I can take tomorrow morning to help me through it maybe? Drink a fuck ton of black coffee/b-12 maybe? Pretty nervous

How much damage have I done to my brain in 2 years of abusing ambien?

>>76749255
yeah it's a scam just do ecdysterone

>>76749103
OCD won't push that bar up

>>76749227
If you press into it, does it release like a knot?
Did you get stung by something?

>>76749304
Get an actual hobby like a normal person lmao

Cigs are retarded and disgusting but won't hurt your gains
2 drinks erases a week of gains tho
I would switch to zyn for the hit without rekking your irreplaceable lungs

>>76749522
Muscle appearance is largely how carved up you are
So you'll go flat regardless

>>76749574

Totally separate with meals in between it should be fine
I always recommend lifting first though
Pulling 4.5pl8 b4 7 am is kino

>>76749752
Get to a 3pl8 squat and 4pl8 dead and they'll fill in

>>76749758
Pray during lifting like a true spiritualist

>>76749769
You have to do recovery stuff

>>76749891
I would guess your hamstrings are overtightened
Touch your toes for 20 minutes before bed the next few nights

>>76750343
STFU
You can't be a huge natty without regular cardio
You just have to eat enough like always

>>76750635
Just pre-work out
Not too much caffeine or they'll think you're going to have a heart attack

>>76750762
Shit like that is a long road to recovery

Rate my simple routine. Anything to improve on? Should I vary the exercise for each body part for the second half of the week? Thoughts & criticisms?
>Mon/Thurs
Hacksquat
Incline press machine
Shoulder press
Rope pulldowns
>Tues/Fri
Hamstring Curls
Seated row
Lat pulldown
Dumble curls

Is this a good video for deadlift form? I filmed myself doing all the silly steps and it did look like I kept my back straight
https://youtu.be/XxWcirHIwVo

>>76743715 (OP)
What lifts and numbers do I need to become a hobosexual buff househusband to a dominant career woman? Unironically.

What android app do you use to track your workouts? I just need something on my phone that lets me enter name, sets, repcount per set, and weight without any retarded shilling.

Have I been overthinking the whole bulk and cut cycle? I’ve noticed far better results when I gain weight and move more mass (mass moves mass lads), I get way better reps, and the increased weight has me feeling/getting stronger. When the cut cycle comes around, I continue to do the same weight as before but cut the calories and lose minimal muscle mass and continue to rep my new volume. Am I retarded? Has it always been that easy?

>>76751957
More like underthinking.

>>76751957
You can't put on energy-consuming lean mass without being at a calorie surplus

>>76751832
You minus the autism

>>76751484
Use whatever cues you need to keep your spine neutral
Dropping your ass helps a lot of people too

>>76751234
You don't have any actual lifts
Wtf are you thinking lmaoooo

Here's what you should be doing

Squat
Barbell bench
Barbell OHP
Dips

Deadlift
Barbell row off the floor
Pull-up/downs
Straightforward slow controlled heavy hammer curls

>>76752200
>slow controlled heavy
why did you feel the need to specify this like it doesn't apply to all exercises?

I can’t get my dick up
I train, eat whole foods and sleep at least 7 hours a night
I get random boners during the night but during the day, I can’t get a boner from porn
I can only get a boner if I’m with my girlfriend
What the fuck do I try?
Should I check my cortisol levels? My T? Any other vitamins/minerals?
I used to take a multivitamin that happened to be for old people, took that for like 1 month or something like that
I think I might have overdosed something
I’m 28

>>76752430
Why are you trying to become gay?
I also don't get hard from porn but get random erections from simple thoughts like having a girlfriend and holding her hand. Porn makes you gay.

What’s a good PPL routine?

>feeling like doing Russian twists
What reasonably common item can be used as weight? Gotta be heavy but compact.

>>76752436
That’s the thing, I can’t get a boner from thinking about those things anymore, not even from porn
Yet I feel really horny

>>76752430
>>76752436
by porn I mean naked women, pictures, or videos of solo women

Can a man lift me with a single arm?
I'm 47 kg and around 15X cm
It's a very important question

I was doing shoulder dislocates and my left shoulder felt like it hopped off the bone. It did not hurt, or result in pain later.
Wtf did I feel, I dislocated that same shoulder back in March should I be worried?

Do you do seal rows?

I do them and like them.

>>76752442
What about plates or kettle bells?

I was doing upright rows and noticed my shoulders where uneven. My left shoulder elevates with a higher angle than my right shoulder. What do?

Does anyone have this 4 panel comic that had a skinny guy wearing the Chad ouch tank in the gym and the gym bros showed him an article that lifting was white supremacy and then he lifts like a mad man and gets shredded?

>>76752458
There's a lot you can do. Pretty much anything with a barbell is out the window but there are plenty dumbbell or machine exercises you can do. Calisthenics might be hard much harder for a lot of exercises, but things like one handed push ups and pull ups are technically possible.
>>76752430
>I can only get a boner if I’m with my girlfriend
Sounds like a blessing. Why are you trying to ruin a good thing?

>>76749752
>>76750338
>>76750868

I'm going to try to do obliques. I used to do palloff presses but I stopped because I tend to find cable exercises boring.
What is /fit/'s favorite oblique exercise?

I don't get roido bodybuilder.
How the fuck can they wear a huge thick hoodie and fat sweatpants and not die of a heatstroke while working out.

>>76753061
gyms have AC

>>76752430
I doubt your gf is complaining

Should you change your whole workout routine when on a cut or just go on a deficit and accept lower numbers on your lifts as time cutting increases?

i feel tired after working out and it takes a hit on my daily chores
everytime after i workout i get sleepy and i always feel like taking a nap
i tried working out as soon as possible to see if it helps, it didnt
i dont like working out in the evening since im already tired and it will take a hit on my performance
any tips?

>>76747274
Have you given fork putdowns an honest to god try?
You have to run full speed for five fucking miles to burn like 400 calories, people fuck up a lot by thinking “oh I’ll just exercise this extra _____ off.”
There’s no way you’re gonna, it’s fucked.
We burn a lot of calories simply existing, but we’re pretty efficient as far as exerting energy goes (as a species), that’s how we were able to hunt bigger, faster shit.
By outlasting them with our retarded stamina.
Download an app (MyFitnessPal is free and you can manually enter in all your stuff- it’s annoying but it worked really well for me).
Get a kitchen scale.
No eyeballing or cup measuring portions, weigh everything.
It’s tedious and annoying but it is the only way you’re actually going to lose weight.

>t. struggled with losing weight my entire life, literally my entire fucking life and then I downloaded the app, got anal retentive about my caloric intake, and realized how fucking simple it is when you’re actually paying attention
Lost fifty pounds in about a year and I finally felt good about my body when I looked in a mirror for the first time, ever.
It’s a surreal feeling and I want that for you, anon.
You just have to do the tedious work.
If you want hax marinated chicken breast that’s oven roasted and seasoned with ranch powder is your best fucking friend.

Why do protein bars and protein shakes say not to exceed the daily recommended amount? What happens if I exceed it?

>>76743952
My results came back. My levels are at 242. I'm in the normal range. What's funny, the chart for normal testosterone range ranges from 87 to 780. I could get denied TRT because I'm considered in normal range. If 780 is normal. I wanna be at 780 instead of 242

>>76752954
Russian twists with a barbell are gud, they work your chest too.
Just make sure your form is nice, and you’ll hundy p feel it in your obliques.
One of my absolute favorite exercisss.

I switched from training 3 times a week to 2 times a week, feeling a bit better and recover better but worried if I will mess up gains compared to 3 times a week training

>>76753480
Training less but recovering better>training more but recovering worse.
Moreso as you age.

>>76753537
Should add that I switched from 3x10 to 5x10 per exercise when lowering the amount of training per week, don't know if that is a bad move or "good"

>>76753545
Give or take the same volume but spread through two sessions instead of three. Could work, moreso if you're reporting that you're feeling better recovery. You should know if it's a good move in 2-3 months.

fitbros who go to the gym in the morning, how do you do it? do you just bust out of bed, get dressed and go? or do you wake up and give yourself time to get your bearings first? ive been trying to go at like 6am and every single time i wake up, i just feel awful and cannot get myself to go immediately, i always need like 15 minutes to even warm up to the idea of actually going

>>76752679
What if I lack those? There should be something somewhere besides stealing a cinderblock.

>>76753268
Excess protein is turned into energy source, which gets turned into fat if you don't burn it.

>>76752217
Retards will "hammer curl" swinging across their body and wonder why it doesn't do shit

>>76752430
Porn is gay
You're unironically where you want to be

>>76752441
Depends on how advanced you are
Go to symmetric strength dot com and post your avatar

>>76752659
>I was doing shoulder dislocates and I dislocated my shoulder
R u restarted

>>76752672
Just barbell row off the floor
Better overall development

>>76752711
Fix it while doing the movement

>>76753155
You want to still lift heavy but cut volume
I usually get stronger the first 2 weeks of a cut before I lose strength

>>76753235
Caffeine

>>76753268
Protein supp slop is garbage contaminated with heavy metals
Just eat real food, ya dingus
Also, the sweeteners will rek ur bowels

>>76753276
Eat way more fat and do more cardio
Also, stop fapping to porn. Imagination or you don't

>>76753480
Sounds like you don't eat enough
I lifted heavy at volume 6x/week (3 day split repeating) and made progress the whole time
You're probably training too much volume as well.

>>76753545
Jesus Christ dude
You're a novice
You should be training 5x5 max

>>76753795
Wake up at 445
Hydrate and shake off the sleep
Caffeinate
Shit
Lift

>>76754022
Which hurts your gains because it's retardedly wasteful biological-process wise assuming you're not already taxing your liver out

My gf was telling me about how her hormonal cycle affects her flexibility, recovery, the way she processes nutrients and shit like that and how she adjusts her workout depending on which stage of her cycle she's in.
Is this enough to make a difference or is she just making shit more complicated than it needs to be?
She also told me men have a daily cycle and that's why people prefer to workout in the morning/evening because that's when levels are highest and that part does seem to check out

>>76743715 (OP)
If my body is constantly fatigued the day after doing deadlifts to the point where I have to take a day off and literally just want to sleep all day, it's probably an indicator of CNS fatigue right?

I was doing a strength/hypertrophy program since February which had a "12 weeks" duration but I ended up running it until September and I think I can see why it had 12 weeks now. I should probably swap to a 4-day hypertrophy program instead now

>>76754098
I do believe I eat enough since I gain weight slowly
>>76754098
Why max 5x5?

strength charts online say that a OHP of 40kg (90lbs) put you in the beginner category
but why do i feel like 99% of men can't really shoulder press that much?
i feel like 60lbs should put you in the beginner category

>>76755344
You're novice strength
Higher rep sets don't benefit novices at all except making them feel like they're "doing something"

Even at my absolute peak(3+/4/5+ lean), I still trained the heavy compounds in the 3-6 range and then only did higher volume on the accessories

The only real mark of progress is moving more weight more times
You can get to 2/3/4 in a few months running SS or SL at which point you can swap to higher volume and gain mass very quickly since you won't be novice anymore

Fucking around with high volume stuff is retarded unless you roid

>>76755268
Do 30 minutes of LISS after hitting legs so your cardio system doesn't crash like that
I would say it's more of an indicator of lack of calories and heart health than anything else

>>76754896
The body can change drastically day to day
If she has any proof whatsoever, i would believe her

>>76755551
I've seen more DYELs OHP 90lbs than bench 185

>>76755268
>it's probably an indicator of CNS fatigue right?
Yep, sounds like it. Deadlift is the most taxing exercise in terms of cns overload. That's why most programs have you deadlifting once per week, or twicce at most and in those cases they call for lighter loads or lighter variations.

>>76755551
99% of men never OHP, much less standing. Even at the peak of strength training, basic compounds only meta in lifting I rarely saw anyone doing standing OHP.
Most strength standards are heavily biased.

>>76755575
Most people aren't strong enough to actually tax their CNS
If he would eat more fat and do some cardio, he would feel way better the next day

>>76755268
"Cns fatigue" is a phrase perpetuated by weak and lazy men to justify their refusal to do cardio and eat real food
Sort those 2 things out and you'll be fine

>>76755562
thats just bullshit but thank you for being the usual retarded 4chinner contrarian edgelord

I’ve always been under the impression that one should go train day rest day train day rest day…

I want to go more often than 3x/week, 2x if something comes inbetween.

QRD on going to the gym two or more days in a row? Will u be more injury prone? Will you have to refrain from big compound lifts, that kind of thing?

>>76753795
whats the problem about going in the evening?
If you're not a morning person don't force it.

>>76755558
>>76755596
You are right in that it is most likely cardio. I do next to none and I have noticed myself getting more out of breath and taking longer to recover from some exercises recently. I'll start actually doing it more after this because I'm getting sick of being exhausted randomly during the week now, thank you guys.

>>76755575
I only DL once a week.

>first time chest cable downward fly
>an oldfag gymcel teach me form
How tf it worked lats and triceps more?

I bench 315x3 wide grip: big chest and mediocre arms
My arms are only 15.5”, not that much bigger or stronger than they were after my first 6 months of lifting where I was a curlbro

I’m gonna try to bring my arms up, which option would be better:
>switching to arm-dominant compound lifts like close grip bench press, dips, and chin-ups + 1 dedicated arm day
>2 dedicated arm days + 1 day of chest/back for maintenance

I’m leaning towards option 1: ULxULAx, compounds should allow me to more easily progressively overload my small bis and tris

>>76755604
Kek stay smol bro

>>76755615
It's a waste of your life

>>76755752
Yeah, incline standing flies work the chest, the retarded downward flies everyone does don't really hit the chest at all

>>76755757
Just add heavy arm volume after your normal workouts
Don't remove anything

>>76755604
>Dude shares his experience with you to help settle a dispute
>You hate his experience so much you respond with hatred
R u ok bro?
Wanna tell us whats actually going on?

doing a custom 531 variant

is it okay to do tricep on your ohp/row day
and bis on your bench/squat day after tricep day?

>>76755772
maybe the elbows are too close to the body that make lats work?

>>76754087
>>76752441
>Depends on how advanced you are
>Go to symmetric strength dot com and post your avatar
I’m mobilefagging right now but I’m basically an all around novice with my bench being intermediate.
I’m doing “Bjornborg” PPL right now and it feels excessive; I also think I’m not getting any muscle from my exercises, that or I need creatine/aren’t doing the forms properly. Is there a routine for DYELs like me?

>>76755554
I will take this to consideration thank you

>>76743720
stop jorking it for a while
it will get more sensitive
>>76743824
because jorking it feels really good, is easy and free and so breaking the habit is difficult
>>76743877
yes, the more sleep the better
but you could still do worse
at least 6 hours is 4 sleep cycles
>>76743921
1 gram of protein per pound of LEAN body mass
here's an article on fats bodyrecomposition.com/nutrition/a-guide-to-dietary-fats#Dietary_Fat_Recommendations
and carbs is whatever you want to fill the rest of your calories
>>76743933
>3 times a week
>1 hour
>all body parts
yeah no
the closest you can get is U/L/U but the workouts take ~1h30min there
>>76743943
look up charlatan wonder on youtube
in a few of his latest videos he gives out mealprep recipes
>>76744237
you just do it?
the rowing doesn't fix posture, focused exercises and habits do
>>76744289
count them as half
>hurr durr useless study
don't care nigger, gonna count them as x0.5 and build muscle
>>76744350
did you try training them?
>>76744841
you don't except for energy when lifting but quick pre and intra workout sugar can take care of those needs

>>76745067
you don't need 150 or 170 grams at that weight but acutally if you count plant shit as full grams then you're probably fine
>>76744995
>meat doesn't require chewing or requires less than plants
this nigga has never eaten meat
>>76745023
get stronger obvsly
and watch videos on how to do it
>>76745044
calisthenics fags don't powershart and can do handstands just fine
>>76747213
>It's way safer to just deadlift more than use those damn machines imo
lol as well as lmao
>>76745488
real food is better
but it won't kill you or your gains
>>76745662
fasted vs nonfasted cardio is irrelevant
do whichever you prefer
>>76745850
>but apparently it doesn't hit the long head properly? I always thought overhead tricep movements did hit the long head of the tricep
you can worry about that when you are moving from intermediate to advanced
>>76745947
>Mad bloat since. What do I do about it?
wait?

>>76746070
>All he needs is one dumbbell and some resistance bands
no, what the fuck are you gonna do with one dumbbell, that is so retarded
>If you want good money, invest in smith machine, you won't have a spotter, no point risking dying alone in your basement with a shitty rack.
lmao learn to bail and use safeties retard
smith machines are so much more expensive than normal racks or stands
>>76746112
bigger what?
>>76746141
try all of them
one will work and you will like it and that's what you will use
or ask in /plg/ if you're powersharting
>>76746155
5>8 for pure strength work thougheverbeit
>>76746400
go to a doctor if it bothers you that much
check for gyno or whatever else
get it removed
>>76747218
steroids or they do piss poor intensity and have barely any progress
>>76747259
>To maximize muscle growth, you have to train to failure at intensity at volume at frequency
not true
you don't need failure

>>76747259
>Most people in your position are overdoing protein and not getting enough fat or good carbs
>I trained 6+ days a week from 15ffmi to 25 and beyond
oh it's you again being a retarded retard fuck off from these threads already
>>76747305
yes, you will get better at it begginer-kun
>>76747478
>I fucking hate anything related to powerlifting. This shit fucking sucks.
then why do powerlifting???
>>76748162
lose fat (and gain muscle)
>>76748418
fullbody 1-2 sets with huge intensity
and 1 gram of protein per pound of LEAN body mass
that's it, you can maintain on 1/3rd of the volume
>>76748704
look above
>>76748806
retarded nigger alert again
>>76749255
>>76750810
both useless
>>76749574
with a break like that you'll be fine

>>76749769
look up rice bucket training
yes, it works
>>76750090
looks more like sweat pimples/acne
I'll guess you have similar ones on your back and triceps
>>76751234
just do Upper/Lower dude
>>76751484
use this: https://stronglifts.com/deadlift/
and don't watch that faggot
>>76751832
stop cumming so you get rid of your coombrain
>>76752441
not doing ppl, lol
>>76752442
>>76754013
a loaded backpack

>>76752672
I don't have a bar/bench for them so no
>>76753155
just drop volume by up to 2/3rds
>>76753268
because they have to cover their asses from lawsuits
>>76753276
you need to worsen it to get a prescription next time
>>76753480
>>76753545
you'll be fine
not optimal but fine
and definitely DO NOT listen to this retarded faggot >>76754098
>>76755554
>>Even at my absolute peak(3+/4/5+ lean),
oh it's you again of course
I wonder why you didn't mention your "natty 30 ffmi" LMAO :^)
>>76754896
yes women's bodies change based of off their hormonal cycle
lyle mcdonald wrote a book on women's training where he taks about this and other things
>>76755268
the deadlift meme claims another

>>76755613
>QRD on going to the gym two or more days in a row?
you can do U/L/Rest but do not train the same muscles/muscle groups two days in a row
>>76755757
>dedicated arm days
lol as well as lmao
just add bicep and tricep work if you're not doing it
>>76755861
>I’m doing “Bjornborg” PPL right now
>doing PPL
lol as well as lmao
>Is there a routine for DYELs like me?
goals? equipment?

>>76756030
>>76755861
>I’m doing “Bjornborg” PPL right now
>doing PPL
>lol as well as lmao
>Is there a routine for DYELs like me?
>goals? equipment?
Goal is to stop being a fat fucking retard and be a thinner fucking retard. I have access to a 24 hour gym and I am using it.
Please give me a routine, Anon.

Thinking of going back to the gym because I can barely work out when I'm at home with my family
As the gym is crowded after 5pm here, I'm only able to go the morning
Is going to the gym thursday/saturday/Sunday good enough? I wfh on thursday so I can go there the morning but I can't the other days because it leaves me little time to prepare myself to go to work once i finish my gym session

>>76756039
>Goal is to stop being a fat fucking retard and be a thinner fucking retard
caloric deficit with adequate protein and training
try this beginner machine program https://bodyrecomposition.com/muscle-gain/beginning-weight-training-4#My_Beginner_Machine_Program
but skip the back extensions for now
come back after 3-5 months of training like this and increasing weight
increase weight when you can do 12 reps somewhat comfortably after the weight increase the reps will of course drop a bit and repeat

>>76756045
>Is going to the gym thursday/saturday/Sunday good enough?
sure but how advanced are you?

>>76756061
> going to the gym thursday/saturday/Sunday good enough?
>sure but how advanced are you?
I went to the gym for around 1.5 years, stopped 2 years ago for my exams and haven't returned since
I have a dumbbell kit with up to 20kg but it's annoying as I only have one bar so I can't train properly
Perhaps I could try going like monday or tuesday morning too but that'd be a small session of like 45 minutes so I can go back home and prepare for work

>>76756061
> try this beginner machine program https://bodyrecomposition.com/muscle-gain/beginning-weight-training-4#My_Beginner_Machine_Program
Thank you Anon. I am already using MFP at a deficit and am tracking calories; but I’m also not a complete newbie for lifts; do you also recommend the barbell programs on that link or should I use another program? Or should I stfu and do as you said?

>>76756045
>Is going to the gym thursday/saturday/Sunday good enough?
3 days a week is enough but most 3 day plans are full body routines, which means you won't be recovered in time to go back to back over the weekend.
You might need some creativity or you may end up having to do a less than optimal routine, but going to the gym consistently and doing a not great routine is much better than not going at all.

>>76756135
What if I try a fullbody thursday then a upper/lower split for the weekend? My goal isn't to get shredded just a bit better in shape and gain a bit more muscle

>>76756075
>I went to the gym for around 1.5 years, stopped 2 years ago for my exams and haven't returned since
so you are equivalent to a beginner (strenght and muscle wise but thanks to your previous experience you will progress faster than a beginner)
now you need to make a decision of what schedule you want and we can go from there

>>76756135
>3 days a week is enough but most 3 day plans are full body routines, which means you won't be recovered in time to go back to back over the weekend.
very true

>>76756209
what I thought of with the schedule was a more volume focused lighter weight fullbody workout on thursday with heavier lower volume Upper and Lower body workouts during the weekend
once he goes from beginner to intermediate ~8-10 months then he could switch to a U/L/U or L/U/L or those two switching without trouble but I'm not sure if that would work for a beginner

>>76756091
>do you also recommend the barbell programs on that link or should I use another program?
if you wanna powerlift or are interested in the barbell lifts
I posted a link to stronglifts above in the thread, there you will find good form guidance for the barbell lifts
otherwise since >I’m also not a complete newbie for lifts;
you could maybe hop straight into this https://files.catbox.moe/5nayfw.pdf

>>76743715 (OP)
Anyone has experiences with cervical radiculopathy?

>be me suddenly lose 50 % of my push strength on left arm
>radicular pain from upper spine to left tricep
>take a few weeks off training, gets worse
>moving neck backwards hurts in my upper back and left arm
>go to physiotherapist
>recommend me to do some neck exercises, no help
>go back to training trying to avoid movements that cause pain
>gets better after a while, strength slowly coming back
>suddenly loss of strength again, no pain now, just numbness in left index finger and loss of strength
>it's been 6 months now with this issue
It's so fucking tiresome. I want to workout properly.

>>76756209
I think that's probably the best thing you could do if you can't move your schedule for a normal 3 day full body routine.

>>76756212
Yeah I'm a beginner, before I quit I made it to 75kg bench press which I found it good considering I started with an empty barbell and 30kg was a lot for me at first
>>76756243
Yeah I can't do more, I can work from home thursday and friday only thanks to my fucking boomer coworker who already wfh tuesday and wednesday, so I only have the 4 last day of the week to properly train

>>76756212
>catbox.moe/5nayfw.pdw
I’ll give this a shot today, thank you. Last question and I promise I’ll fuck off; is this a 4 day routine? How many rest days are required?

Did zercher squats yesterday for the first time. My knees hurt today. What could be the issue here?

>>76756288
>is this a 4 day routine? How many rest days are required?
it's intended to be a 4 day routine but U/L is flexible depending on your goals and you could take it down to a 3 day like I wrote here >>76756212
>How many rest days are required?
at least one but ideally two between the same session
as in
Monday upper
tuesday legs
wedensday at the earliest upper
thursday best upper
friday legs
weekend rest
but feel free to move it to days that fit your schedule better
>>76756334
where and how exactly do they hurt?

>>76756402
Ok. I’ll do some upper today; thanks man!

>>76756402
They have a dull pressure and tightness like feeling mostly but then there is occasional stings of light pain. The tight feeling is on the sides on my knee or kind of encasing the whole joint . The stinging is more on the front. Maybe just soreness?

why do I keep exploding my guts everytime I drink alcohol ?
I always have a terrible urge to drop loads of shit after a few cans of beers, I used to feel this way from time to time but nowadays is getting ridiculous.

>>76756520
sounds like you went a bit too heavy on the zerchers
tiger/horse balm/cream to warm it up and speed up healing
no stressing the knee
and it should go away sometime until the end of the week most likely
>>76756592
>a terrible urge to drop loads of shit after a few cans of beers,
gluten intolerance? or very shitty beer?

>>76756615
unlikely to be gluten intolerance since I eat other gluten food just fine
I wouldn't say the beers I drink are shitty, but not top-notch quality either

>>76756656
I thought your post was sarcastic. Idk man it might be like poison or something

>>76756675
I wish I was joking bro. in the last weeks I had at least 4 incidents where I was hanging out and then after some hours I would be desperately rushing to find a toilet or go back home.

>>76756713
Then maybe stop. Seems ez. Your gut biome is fucked

I got jacked and I found that I did not get a crumb of pussy that I couldn't have gotten when I had a more normal looking build. The only tangible benefit to getting jacked has been that they give me massive portion sizes at chipotle. I am talking burritos so big they have to get an extra tortilla to roll it up even though I only just order a normal one with chicken beans rice and cheese.

>>76756776
No extra charge?

>>76756792
no charge brotha. And I have observed this with three different workers so it feels like a legit correlation that looking big and strong gets way more generous slop scoops. I also only go to chipotle right after the gym and with a pump so I really do legitimately look like a low level bodybuilder.

is 7 hours sleep enough for building muscle?

>>76743715 (OP)
Where are you guys watch Aspinall vs Gane?

>>76756888
yes lol ronnie coleman claimed to have slept 6 hours every night. Also he didnt eat vegetables and was probably the greatest bodybuilder of all time

>>76756928
But he took steroids I don’t

>>76756933
he competed against other guys who were also taking steroids. If amount of sleep was such an important factor I don't think he would have been mr olympia 7 times or whatever it was

>>76756656
>>76756713
what else are you having with the beer?
is it JUST the beer that does it to you?
>>76756888
checked
go for 7h30min since that would allow the body to complete a sleep cycle
>>76756928
>>76756942
coleman not only had great genetics for putting on size but he was also on mountains of gear
and on top of that he is infamous for saying he go to "0.33% bf" during an interview so I wouldn't trust anything that comes out of that negro's mouth

>>76744932
You seem like you might have an answer to one of my important questions which is this:
How much does spacing out my meals affect gains?
Because of a medication I take, there are two periods during the day that I need to stop eating and allow my stomach to become empty and remain empty for about two hours.
It’s usually four hours for it to be empty (I’ve been eating big meals), + two afterwards that I can’t eat.
So that’s two six hour stretches during my day that I can’t consume food.
I’ve been skipping breakfast and taking said medication (when I’ve already fasted for four hours), then eating two hours after, waiting another four, taking my medication and then eating a huge dinner before bed.
It usually involves eating like 75g of protein per meal.
I know it doesn’t just disappear, but could I be overloading my shit and being wasteful by doing TMAD?
Shit, sometimes I’m not home and I can’t eat that first meal and just do OMAD.
Yesterday I got serious as fuck (because I’ve been dirty bulking and not keeping track of anything other than protein) and mathed things out.
It looks like even though I’ve been eating like garbage I’ve actually been undershooting my caloric goals.
Currently making a TMAD plan and just want to make sure I’m not doing so completely in vain.
I’m tryna git big, damn it.

>>76755861
SS or SL with abs and arm work at the end

>>76756045
Just get ready for work at the gym

>>76756592
Alcohol reks healthy people's bowels
It's one of the 3 reasons it reks your gains

>>76756888
Depends on cortisol and creatine usage

>>76757242
Ideally, you want to eat small meals as often as possible for insulin and cortisol
You can't really make gains on OMAD
TMAD is better, but depending on you, it very well could not be enough

I'd ask the doc for alternative treatment options so you can at least get 3 meals in comfortably

>>76743877
short term, you can get away with it for a bit. long term, you'll have worse recovery and higher stress.

>>76744289
you can but your body won't absorb it at the same rate as protein from a meat/dairy source

>>76746112
eat more

Jesus Christ this board is slow. 4stats doesn’t show plots anymore but before the shartyhack /fit/ was at ~20% of its posts per day compared to 2021
With the board this slow, why use it? Nothing funny or interesting happens here and most basic info is easily found with a google search or asking an LLM

I'm on my way to becoming a 40 year old virgin next year and I would kind of like to avoid that.
Which dating app would be best for finding a somewhat nerdy lady who isn't overweight?

I’ve gotten into marathon training and my routine has been good and consistent. Recently at night i get very hot and sweat like crazy , any ideas ? Should i see a doctor? I dont feel any discomfort or pain anywhere.

SQTDDTOT, but I noticed I keep subconsciously tensing my auricular muscles (I'm one of the people who can move their ears if it matters) on my right side and I also have some neck and shoulder tension on that side too. What's a likely cause, stress? How do I stop tensing subconsciously.

>>76743715 (OP)
started doing back rolling until my back stops clicking every day after my workout, is this placebo or is it actually helping my spinal alignment/muscle relaxtion

>>76752443
this happened to me. 25. my ex had bpd and used to blow up if i got horny from looking at porn so i stopped, over 2 years she pavloved me into only getting hard near her and being hard constantly when she was wothin 10 feet of me.
now my issue is that i am not conditioned to be hard around real women, i just cannot get hard without her anymore, even after 4 months. i get horny and i cant fucking get hard. i can only
jerk off to our old videos. its fucking insane i just stopped jerking off. my lofts are fine, my physique is fine, i kicked smokinh and drinking when we split, but i feel like she took my dick with me when she left.
tried the cummaxxing supp stack i had leftover, zinc/cu/sn + maca + ash + b12 + lecithin and it doesnt make me pop boners randomly like i did with and before her, just made me cum more.
I almost want to believe its some primal pair bonding mechanism and i just need to unlearn it by going and fucking some slut, but when i tried that i felt horny and still couldnt get harder than halfway so i just made her cum and left. its insane

>>76757784
I dunno but it feels good man

>>76757436
>Just get ready for work at the gym
That's a possibility but my clothes would be crumpled if i put them in a bag no?

how the fuck do you shredded bros deal with being cold all the time? I'm below 10% year round and while summers are totally fine, winter, fall and spring here in Germany are hell. Fall ist pretty much winter and the same goes for spring. It's 8 degrees celsius (46 Fahrenheit) and I'm about to die while lying on my bed with two pants and 4 upper layers + two blankets

Been doing starting strength for about a year and pretty bored of doing the same 5 lifts over and over now. Also finding it hard to motivate myself to do really heavy squats 3 times a week.

What's the next step that's not another boring powerlifting programme?

It's very rare i see the big guys in my gyms doing just bar bell stuff

>>76757529
LLMs are aggregating answers from every attention seeking faggit across the Internet
I've passed 3/4/5
I've been over 25FFM while under 20% bf
I've never roided

I can offer legitimate help that an LLM can't

>>76757728
Hinge
I would just start talking to every woman I see IRL too

>>76757745
It's probably something about the macros of your diet
Something about the carb/fat levels

>>76757775
Just stretch your neck and don't worry about it

>>76757818
You need to find love, not sex

>>76757873
How shitty are your clothes that they'll wrinkle in 40 minutes in a bag??

>>76758218
Eat more fat retard
Being that lean properly, you shouldn't even need a coat

>>76758395
Post your symmetric strength avatar to get good advice

>>76758429
in refrence to this. >>76758395
Say what you want about SS but i have very firm quads now. Seeing these stats has confirmed my worry that the deadlift is not clicking for me.

>>76758475
if you read SS, he outlines how to modify the program as you advance
Basically squats get removed from one of the days and then you focus on your weak points

Just focusing on deadlift and bench, like researching them and trying different cues helped me a lot

There's a lot of different paths you could take going forward, but you really want to get your bench and deadlift to intermediate before swapping to a higher volume program

You could try modifying SS or SL or some other bench and DL focused LP program

As for your comment about barbell work, I was the biggest and strongest guy in my gym for years and only dropped the barbell for curls and shoulder flies

>>76758429
>How shitty are your clothes that they'll wrinkle in 40 minutes in a bag??
Very shitty
Guess I'll give it a try monday, arrive at the gym at 6:00am, finish at 6:45 then quick shower where I'll just rinse and shampoo my hair, dry quickly then by the time i bike home i should have dried enough and I'll just have to do my hair and dress then head back to work

>>76758497
I will have a dig and read into the program but thats solid advice on getting the other lifts up by dropping a squat day and subbing in DL and BP stuff to improve the other lifts. Simple advice but it did not cross my mind. I feel like a novice still, so i will try and stick with it until i can get the others up. Thanks

>>76758605
If you're bored you can add accessories at the end

>>76745973
If you have the space do what I did and buy a retractable squat/bench rack and a bench, barbell and plates. When all folded together it takes up like 1.5m^2 space (a bit less even) on the floor and it's everything you need, it cost me 800 euro and I've been using it for over 2 years so it worked out cheaper than the cheapest gym near me.
Of course you need the space when it's folded out, but I'm in a small room with a window and fan and it's honestly great.

I hate the gym. Cramped changing rooms, waiting for somebody else to finish to do your sets, bringing gear to and from, showering and everything, the effort of actually going makes you skip it more, and takes extra time going to and from, nah man fuck that.
Worst case you could get a set of dumbbells and a bunch of plates if you have zero space.

>>76758475
>those numbers after a year of SS
How is it even possible? Did you start with the empty bar? How much do you weight?

>>76758677
NTA
>retractable rack
Is this one of those wall mount ones? Or is there something else available? I would like a rack that folds and stows, but don't have a good wall space for something permanent.

>>76758731
>Picrel
It's not a wall mounted one, it's telescopic. The horizontal bar at the base expands out, and the two vertical bars extend up, when in use.
I'm 6'3" and it does me fine, highest setting is shoulder height for squats and having the spotter bars are a must.

>>76758743
Forgot pic

>>76758749
Hey, I like that. Do you know off hand how small its footprint is when slid together for storage? Happy with the build quality and weight rating?

>>76758757
Actually it's even smaller than I guessed, it's footprint is 90x75cm when all contracted.
I put the bench upright, and the plates in front of that, the bar can slot into the plates upright too

It's great for my needs, I'm squatting 120kg in it and that's the recommended weight limit, I suspect it could hold a bit more than that but Im not looking to go heavier really.
Build quality is solid, the pic makes it look a bit smaller or thinner than it is.
I can do everything in it, squat, bench + incline, overhead etc. the only extra thing I'd recommend is an ez bar for curls, because curling with a straight bar hurts my wrists after a certain weight

>>76758794
I'll have to look into that. I could definitely nest that into my current pile of stuff, and I'm capable of beefing it up if need be. Thank you sir!

>>76758727
75kg and yeah i did start with just the bar as i heard it can shock your body and hurt yourself if you go to heavy to start with. I dont think being just under intermediate is to bad after a year. Any tips are welcome.

>>76757494
i already do that
now what?

My right shoulder clicks when doing face pulls what should I do?
I've always felt it was a little more sunken in than my left on if that makes sense. Should I see a physio?

>>76759076
How much bw did you gain in this year? How long have you been stalling on bench press and deadlifts? Where do you struggle the most in those lifts?

My inner thighs touch and rub each other to an uncomfortable degree during LISS, is the solution merely losing body fat? My genetics make me have quite a lot of my bf concentrated around that area. I'm not exactly lean but not fat either, somewhere around 20% bf.

>>76759793
Get longer underwear.

What a quick and easy way to stop thinking about suicide? I don't think I'm suicidal I just can't stop thinking about it.

Ive been weighing about the same for the past year since I began going to the gym and a strength calculator online tells me that I lift high amounts for my weight (30-115 lbs depending on the exercise @ 116lbs) People tell me I look "toned" and have a nice body but I do not think I have visible muscle like I really want to. Am I really going to have to eat more to change my physique or should I just go more consistently? Picrel has the days I've gone since June.

>>76759641
Switch which hand you fap with and get the knots out of your traps
Also address your posture

>>76759793
When I'm bloat maxing I have to wear longer athletic undies to address this

>>76760118
Go live
Meet up with friends or coworkers
Walk around the nearest water or natural attraction
Spend 2k on hookers and blow
Whatever it takes

>>76760527
You can't gain mass without gaining mass
No idea how short you are, but my ideal physique (that I achieved in 2019) weighed 274 pounds and I'm 6'4

how bad is sweet popcorn? i'd eat it once a week, i love this shit

What's a good beginner program that doesn't require barbell lifts? I would do SS, but I have access to a gym for free that doesn't have any barbells, but does have some machines like chest/shoulder press, lat pulldown, some cable machine, smith machine, leg press, leg extensions.

Would it be a good idea to make basically a machine version of SS? Like chest press over bench press, shoulder press over ohp, smith machine squat over squat. Not sure what I'd use over deadlifts and rows.

>>76760888
You lose out on so much stability/core gains on machines and cables.
If you're gonna do that invest in a few kettle bells and include some stability work, then make sure you do shit like mcgill big 3 constantly.

>>76760527
you're not gonna grow working out once a week after a certain point (you hav reached that point)
>>76760888
if you don't have barbells then yes just use machines but machines aren't as good for low rep high intensity sets as barbells

>>76760888
Don't expect any dramatic transformations if you aren't able to lift heavy directly against gravity

Basically, a barbell let's you load as much weight as possible across as much of your body as possible which signals your body that it has to adapt, this makes the endocrine system in your body produce more testosterone (and other hormones) to adapt. When at a calorie surplus, this adaptation manifests in gaining muscle

>>76761860
that is not how muscle hypertrophy works

>>76762065
Fucking kek
You shouldn't post here if you can't bench 2pl8

Hormones are the only thing that matters for lean body mass
Source: roiders gain mass without lifting

Also, all "hypertrophy" studies are 6 weeks long
Tell me how any of that shit applies to lifelong lifters

I lifted 28 kg for 19 reps today (ohp).
I'm increasing 1 rep per workout while maintaining the same weight.

>>76762101
ad hominem
non sequitur

on top of not knowing what you're talking about
it is mechanical tension that stimulates hypertrophy not an endocrin response from touching a barbell
your testosterone could barely change from lifting and you would still grow because muscle growth is not dependent on a hormonal increase

>>76762128
Sounds retarded senpai
Can't get big moving bitchweight

>>76762137
>Midwit using partial information to sum up one of the most complicated and nuanced bodily processes thinking he's somehow intellectually superior when he has neither lifted anything of note or gained any mass of note

>>76762137
Holy shit
""""Science based"""" lifters need to be gassed
At least in person you can see how full of shit they are

>>76762138
I'm returning to lifting after years.
I'm thinking of getting to 25 reps then returning to 15 reps but with 2 kg more. Less risk of injury I guess.

>>76762142
>using partial information to sum up one of the most complicated and nuanced bodily processes
not what I did
>>76762147
but you were the first to bring it up? lmao

>>76762171
That's absolutely not true
Overuse injuries are way more common than any failures of lifting heavy
You should always train the big compounds in the 3-6 range
The endocrine response from the struggle of lifting heavy is what makes most of your gains

>>76762186
>Not what I did
Yes, it was
Hormones build muscles
You need some stimulation, but more importantly, you need hormones
Doing hard things increases stress response hormones which include those which build muscles
Lifting heavy stimulated the muscle WHILE stimulating the endocrine system to make more hormones to build the fucking muscle

Do hard shit or stay small, homie

>>76762203
hormones do not build the muscle
unless you can show me a muscle that is made out of hormones?

i have been consuming 1kg of no fat greek yogurt per day

Push rest pull.... sometimes DL on pull and DB squats on push.

im getting stronger (pull up bar broke, landed on feet no injury)) so swapped to BB rows

https://www.youtube.com/watch?v=XDriwtfdRaw

Should i continue

>>76762249
it seems to be working więc tak

>>76762232
STEROIDS
BUILD
MUSCLE
WITHOUT
STIMULATION
how fucking dense are you

>>76762249
BB rows off the floor are GOAT

>>76762232
Ask your mom. I showed her a muscle made out of hormones last night.