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/fit/ Health & Fitness

Warning: All the content of this page originally come from 4chan.org. This is only a partial archive made to avoid destruction. Some posts and images may be missing. All the messages below have been posted by anonymous users and we do not guarantee any truth of what they said.
For any illegal content, please contact me so that I can immediatly destroy it!

Anonymous 2015-03-05 23:22:08 No.31242326

[Missing image file: ]

>Questions that don't deserve their own thread

Anonymous 2015-03-05 23:25:03 No.31242378
When do we really grow? Do we grow within lets say a week since that training session, first time I sleep or?

Just wondering if I dont see the gain the next day it means I wont grow or I might actually get some gains within the regeneration period (which I think this answer is correct)

Anonymous 2015-03-05 23:32:43 No.31242526
bump because i wanna go to sleep

Anonymous 2015-03-05 23:38:49 No.31242661
I've been starting to get into deadlifts, and whenever I'm done, my lower back gets really tight, and sore. Is that normal? I'm pretty sure my form is good now, I've had people look at it for me.

I just don't want to snap my back, because I've had problems with it in the past.

Anonymous 2015-03-05 23:42:18 No.31242721
Hey /fit/ gonna ask this question here instead of /adv/. How can I better myself? When I say this, keep in mind I am lifting, love my body right now (even if it is dyel), and have a really great close friend. The only problem is that I'm still 'beta' and don't have much confidence when talked down on. I don't really try hooking up with girls either, since I don't care for that sort of stuff anymore. Not sure on what to do. Do I make new friends? Do I leave my shit job and find a better one?

>like my life but hate my confidence
>can't speak up when picked on, even by the little guys
>don't go out and look for girls really, just go out to shop/hang out with friends/drink
>what do

Depends. Don't expect gains in one week.

Anonymous 2015-03-05 23:43:13 No.31242740
When you over eat and then throw up how much of the calories do you retain?

Anonymous 2015-03-05 23:44:18 No.31242755
I did power cleans yesterday and this happened. Doesn't hurt unless I touch it. Is the bar not being caught close enough?

Anonymous 2015-03-05 23:48:17 No.31242829

i have a leg extension thing but I'm really nervous about fucking my knees up. back squats, front squats, deadlifts, leg curls, hyperextensions, hip thrusts, and donkey calf raises are in my current routine.

Anonymous 2015-03-05 23:49:22 No.31242843
going to depend on a lot of factors. 0-100%

Anonymous 2015-03-05 23:50:27 No.31242867
Anyone know anything about delayed foot pain? Google isn't giving me much. I went to the gym on Monday (I do thu/Sat/Mon) and now today my right foot is killing me. It's on the right side right where the ball of my foot is. I can hardly walk. The weird part is it didn't hurt yesterday or the day before and there is nothing I did these 2 days to injure it either. I hit a new PR in squats and was wondering if maybe it was my shoes or something (I just use cross trainer because I'm poor and only squat 295). I tried resting my foot on a frozen steak for ~15 min and it didn't help at all. I don't have a gold ball or any ball to roll it around on either.

Anonymous 2015-03-05 23:52:21 No.31242907
Does anyone have any exp with P90X?

I have the dvd's and started about a week ago, and been consistent with it.

I don't use the meal plan (I follow a vegan diet), instead I use MyFitnessPal and count things that way.

If it helps, here's more info

Sex: Male
Age: 19
Height: 5'10"
Weight: 195 lb.

Anonymous 2015-03-05 23:53:12 No.31242914
isn't this in the sticky by now?

Anonymous 2015-03-05 23:55:59 No.31242979
I've read the sticky, there's nothing there about that.

Anonymous 2015-03-06 00:03:47 No.31243097
It'd be nice if someone could estimate fat%. Body=work in progress :)

Anonymous 2015-03-06 00:05:13 No.31243120
I've been lifting for strength for almost 6 years now, but still not much arm / shoulder definition.

How much volume should I be doing and eating? I'm tired of my arms looking like cylinders.

Anonymous 2015-03-06 00:08:07 No.31243153
bump for this

Anonymous 2015-03-06 00:08:27 No.31243160
need to see side view
also that ass

Anonymous 2015-03-06 00:10:57 No.31243195
without this info id guess 20-25

Anonymous 2015-03-06 00:12:52 No.31243216
c-can squats fix knock knees? been doing them for a few months and it hasn't helped yet, but my jeans no longer fit ;_;

what should i do to get rid of knock knees?

Anonymous 2015-03-06 00:15:40 No.31243252
r8 my routine, works well for me


Bench Press 3x5-6
Incline Dumbbell Press 3x6-8
Dumbbell Shoulder Press 3x6-8
Dumbbell Lateral Raise 3x8-12
Decline Skullcrusher 3x8-12
Cable Pushdown 3x8-12


Barbell Row 3x5-6
Chinup 3x6-8
Dumbbell Rear Lateral Raise 3x8-12
Preacher Curl 3x8-12
Concentration Curl 3x8-12
Farmer's Walks 3xF


Stationary Bike 5 minutes
Leg Press 3x8-10
Leg Extension 3x8-12
Reverse Hamstring Extension 3x8-12
Calf Raises 3x8-12

Monday Push
Tuesday Pull
Wednesday Legs
Thursday Push
Friday Pull

Anonymous 2015-03-06 00:16:52 No.31243278
Years of laziness has left my lower back in hilariously poor form, and deadlifts feel like I'm trying to rip my spine out of my back. Is there any way I can my back into shape really quick so deadlifts don't suck so hard?

Anonymous 2015-03-06 00:16:58 No.31243280
I am just starting to lift, and at the moment all I have is an oly bar and 2 15kg plates, does anyone have a suggestion for a routine? I've read the sticky, and was planning on doing a 5x5, but I don't exactly have the equipment to progress properly.

Anonymous 2015-03-06 00:17:10 No.31243282
Can't really tell with all those clothes in the way

Anonymous 2015-03-06 00:18:22 No.31243300
Oh this is perfect. OKAY. /fit/ I want to know, if I was to go without eating for like two weeks, would I live?

Anonymous 2015-03-06 00:20:26 No.31243330
Depending on your fat deposit. If you want to do it as a diet, dont bother, youll eat it alll back after the 2 weeks. If you lose anything in the first place

Anonymous 2015-03-06 00:20:57 No.31243338
depends how fat you are
there was a guy who went over a year without eating

Anonymous 2015-03-06 00:21:48 No.31243351
I can't get my diet right.

I'm supposed to eat 3000 calories a day and 160 protein.

I just don't know how to fucking do it. I can't eat that much in a few sittings, I have to work during the day and my breaks aren't long enough for me to be consuming big ass meals every day. Aside from that, I don't even understand how to get the rest of my macros correct

I don't know what to do anymore. I've been lifting for like 6 months and my body is shit, it's really depressing the fuck out of me.

Anonymous 2015-03-06 00:27:21 No.31243437
I'm doing SL5x5 with dips and chins. But I'm also thinking throwing some calves work monday and friday. What do you guys think? Standing calf raises on monday and seatted on friday?

Anonymous 2015-03-06 00:27:56 No.31243449
Complete shit, even more so if you are a beginner.

Find a proper routine (I.E. one you don't fucking make yourself) and lrn2squat.

Anonymous 2015-03-06 00:29:11 No.31243468
>I'm supposed to eat 3000 calories a day and 160 protein.
Both of these are wrong.

Anonymous 2015-03-06 00:31:07 No.31243499
My maintainance is 2700-2800

I'm bulking on 300-400 cal surplus which is 3000-3200 calories per day

How is it wrong?

My weight is 160lbs. I know some people say it's 0.5 per pound, some say it's 0.8 whatever, I just round it up.

Anonymous 2015-03-06 00:32:55 No.31243533
its not hard

not going to make you a meal plan but i got over job and fulltime classes
chipotle burrito double meat - thousand cals
meat and spinach for lunch
almonds and shit for snacks

Anonymous 2015-03-06 00:33:34 No.31243545
If you weigh 160lbs, you'll be at about 2000 TDEE, meaning 2500 cal while bulking. If you used the sticky's calculator, it's shit. Try different ones around the web.

I gained a lot of fat in my first two months because of that calculator.

Anonymous 2015-03-06 00:34:11 No.31243556
eat a big meal or two postworkout
you can get almost a couple thousand calories that way.. throw in a protein shake

fuck /fit/ i say aim for 2g per pound

Anonymous 2015-03-06 00:35:14 No.31243578
>fuck /fit/ i say aim for 2g per pound
Haha no
Enjoy your liquid shits and skidmarks

Anonymous 2015-03-06 00:37:10 No.31243610

I used this one


it says 2700 TDEE.

So how many protons should I be eating?

There's no such thing as chipotle where I'm from, either way, that sounds like it would be expensive.

>meat and spinach for lunch

That's the problem, I don't eat lunch, I just get a snickers and some coffee or maybe some plain sandwiches and crisps, otherwise I feel bloated as fuck and start falling asleep at work.

Anonymous 2015-03-06 00:37:38 No.31243613
It is 1.5g per kg in elite athletes, that is 108g. There is no way your maintenance is 2700 cals either, that is more like the amount athletes eat and you're asking noob questions. 2500 like >>31243545 said is more than enough.
If you rely on /fit/ memes you will be fat and weak forever.

Anonymous 2015-03-06 00:38:27 No.31243624
Asked this on the cutting thread, no answer.
If I, a mildly skinnyfat guy was to start cutting to get rid of most of my excess fat and start looking good quicker, would I still gain muscle definition by lifting, despite not gaining mass?

Anonymous 2015-03-06 00:38:29 No.31243626
A couple of thousand calories from one meal?

I do my workouts before work in the morning, I have like an hour to get ready for work when I come back, I just usually eat a 5 egg omlete with some meat and veggies and down a protein shake.

Anonymous 2015-03-06 00:38:32 No.31243627
At 160 your maintenance is only 2700-2800 if you're running at least 8 miles a day. No doing SS does not burn a significant amount of calories.

Anonymous 2015-03-06 00:39:38 No.31243640
i eat primarily meat and leafy greens
my shits are quite regular

i'm also on gear but yeah get at least 1.25 g per lb daily depending on what ive lifted that day and the day before

Anonymous 2015-03-06 00:39:50 No.31243642
I workout 6 days per week + work doing a PPL routine though, are you still saying I should be bulking at 2500?

Anonymous 2015-03-06 00:40:50 No.31243656
>I'm also on gear but

Anonymous 2015-03-06 00:40:58 No.31243660
>snickers and some coffee or maybe some plain sandwiches and crisps

so basically youre not even trying just coming to /fit/ and whining

fucking fuck you couldve at least said a protein bar

how hard is it to keep a jar of almonds and bring some fuckin chicken to work

Anonymous 2015-03-06 00:41:44 No.31243670
Best beginner routine for aesthetics?

Anonymous 2015-03-06 00:41:58 No.31243671
>how hard is it to keep a jar of almonds and bring some fuckin chicken to work

It's pretty hard when you don't live with mommy and daddy and work somewhere where you can't heat your food up because there's like 50 people waiting in line.

Anonymous 2015-03-06 00:42:13 No.31243676
you've just listed a ton of leg exercises...

i literally only do squats and calf press and have access to an entire gym

Anonymous 2015-03-06 00:43:10 No.31243689
any beginner can lose fat and gain muscle for a while

Anonymous 2015-03-06 00:44:03 No.31243701
Thanks for answering :)

Anonymous 2015-03-06 00:44:47 No.31243712
>It's pretty hard when you don't live with mommy and daddy
you need your mommy or daddy to give you almonds? they sell them at the grocery store

also i never heat my food
precook 5 lbs of chicken for the week.. put in tupperwear with spinach.. eat..

Anonymous 2015-03-06 00:44:59 No.31243715
Holy shit stop making excuses. You're doing a really shitty job and now you're just venting. Getting fit isn't easy, so try harder or give up.

Anonymous 2015-03-06 00:45:24 No.31243718
What is workout? Weightlifting likely burns around 200 calories an hour unless your heart is pounding the entire time.

You should add any calories burned from exercise to your BMR (basal metabolic rate) instead of using the daily exercise part of the calculator which adds a ton of guesswork into it. Your BMR is about 1750. If you run 2 miles a day, for example, you'd be at ~2000 a day. If you run 2 miles and lift weights for an hour everyday, you'd be at ~2200.

You can see how hard it would be for you to get to 2800.

Anonymous 2015-03-06 00:46:44 No.31243742
>I don't know how to eat chicken without a microwave

You could...eat it cold!?

Anonymous 2015-03-06 00:46:56 No.31243746
So long ass the pain dissipates. Your lower back is the main area worked out by deadlifts. It will get sore. That's sorta the point. If it is overwhelming pain that lasts all day, maybe your form sucks.

If there is a little muscle soreness the next day, that's fine too.

Anonymous 2015-03-06 00:47:22 No.31243751
>feel constantly tired
>no drift to do anything
>no energy to go to school
>no energy to go to work
>no energy to eat
>no energy to workout (still do it though)
>no energy to fap, its just meh
>not getting the joy out of anything anymore

>go to doctor cus suspecting low test

>get diagnosed with depression
>dont even feel sad
>apperantly you dont have to be sad for being depressed

>today before gym
>at home
>go to buy groceries
>come home and eat breakfast
>decide to go sit on the couch and browse the interwebs for a bit

>it takes 5 minutes before i realise i havent even turned on the tv
>it takes another 15-20 minutes before i realise i havent even started my laptop yet
>ive just been sitting apathic and looking and my phone screen, not even doing anything

and now i cant even get a full erection when i wanna fap

why the fuck /fit/ i just wanna lift and be happy, i dont wanna be a pussy ass depressed bitch

>also thinking about getting pic related tattooed on my underarm
>its my lastname in rune writing

Anonymous 2015-03-06 00:49:19 No.31243774
I've bulked consistently for months now.

However, today I have no appetite and feel like I'm about to shit my pants all the time. I also feel like I'm gonna be sick constantly.

Thus I've only eaten about 1600 calories.
My question is this:

What would be the harm of having one day a week where you ate below your maintenance when you're bulking?

I'm assuming protein synthesis only lasts for 72 hours (at best), right?

Anonymous 2015-03-06 00:49:24 No.31243777
That wasn't me btw (the guy who asked the original question)

>precook 5 lbs of chicken for the week
2kg of chicken for an entire week really doesn't seem like it's going to be enough though. 500 grams is like 800-900 calories, so that's just 4000 calories per several days.

Unless you're saying I would suppose to eat more when I come back home, which is also pretty hard because I don't live alone, the kitchen is usually occupied and I have little time to cook, but I'll try, either way, can you guys give me a some tips on this shit though? How do you do it? It's fucking killing me.

Also, can we go back to the TDEE surplus thing? So how much am I supposed to be eating? 2500 calories and 160 proteins, or? Also what about carbs and fats?

Anonymous 2015-03-06 00:50:20 No.31243792
Soo, sort of like an opposite refeed-day?

Anonymous 2015-03-06 00:50:25 No.31243795
That's fucking disgusting though.

Chicken is tasteless and dry as it is.

Anonymous 2015-03-06 00:51:18 No.31243812
would you kick me in the stomach? don't ask why, it's just my fetish. but would you do it?

Anonymous 2015-03-06 00:53:54 No.31243845
Chicken or other meats for protons, nuts, grains, and starchy vegetables for carbs. Cook in bulk if you don't have time and throw it in the freezer. If it isn't possible, you just have to make it possible. You can make it, bruh.

Also, I'm currently 160lbs and I eat 2400-2500 cal + 160-200g protein on a bulk.

Anonymous 2015-03-06 00:54:07 No.31243849
not if you fuckin cook it correctly

broil chicken breasts with seasoning
put in tupperwear on top of chard, kale or spinach
top with bluecheese, goat cheese, sunflower seeds, whatever the fuck you want
dress with olive oil and balsamic vinagerette or something

Anonymous 2015-03-06 01:01:13 No.31243927
I have pain in my lower back on the left side. It is almost like a burning pain with tingling at times. Anyone know what this could be?

Anonymous 2015-03-06 01:02:24 No.31243944
Best tricep excercise? Apart from dips, please.

Anonymous 2015-03-06 01:03:27 No.31243953
Hey brehs, when I do cable woodchops I feel it more in my arms than in my obliques, is this normal? Are my obliques stronger than my arms or what?

Anonymous 2015-03-06 01:06:21 No.31243984
I consumed an ungodly amount of cottage cheese today ~5 cups. That boosted my protein intake by over 100 grams so I'm about 120 grams of protein over my recommended intake. am i ded?

Anonymous 2015-03-06 01:07:09 No.31243992
i think im just gonna have to go to the doc

Anonymous 2015-03-06 01:07:57 No.31244006
165cm 62kg sorry if imperialfag
Sure, I've done it before (my victims didn't share your fetish I'm afraid)

Anonymous 2015-03-06 01:08:07 No.31244010
No, but you have enough sodium in your bloodstream to crash a desalinization plant. Happy hypertension!

Anonymous 2015-03-06 01:08:27 No.31244014
No but everyone around you will be

Anonymous 2015-03-06 01:08:51 No.31244016
My grandad just died and I feel pretty down. I usually work out at night and I haven't gone yet. How will this affect my session tonight? Should I even go?

Anonymous 2015-03-06 01:09:50 No.31244033
>Should I even go?

Depends. Did grandpa want you to be a DYEL pussy?

Anonymous 2015-03-06 01:11:26 No.31244046
Thanks man. I just get nervous working out my back. Pretty sure my form is spot on most times.

Anonymous 2015-03-06 01:13:33 No.31244067
Thanks man I think that's what I needed. Too bad my grandpa never saw the gains I made.

Anonymous 2015-03-06 01:13:43 No.31244069
were they males or females? why did you kick them and how did they reacted?

Anonymous 2015-03-06 01:15:39 No.31244103
Are there any /fit/ fast food places or casual dining restaurants that /fit/ recommends? It's kinda awkward when co-workers offer to pay for lunch and I can't take advantage..

Anonymous 2015-03-06 01:16:48 No.31244116
I'm intermediate, it packs on tons of muscle mass

Anonymous 2015-03-06 01:17:33 No.31244128
Male, for tickling me, to push them off or if they playfully get too close haha. Females, if they're pregnant. Theres enough hunger in the world, we don't need another mouth to feed.

Anonymous 2015-03-06 01:18:48 No.31244141
Ultra pleb still trying to figure this out. On a cut because fatass. I weigh 190.. Eating roughly 1500 calories a day. I get about 160-180g of protein per day. How many grams of carbs should I shoot for?

Anonymous 2015-03-06 01:19:07 No.31244147
>balsamic vinagerette
nigger, you're making me hungry.
brb, gonna cook some whole wheat spaghetti topped off with fresh cut cucumber & tomato and drizzle it in balsamic vinagerette, olive oil and a pinch of sea salt

Anonymous 2015-03-06 01:20:14 No.31244160
oh then I would playfully get too close on purpose.

Anonymous 2015-03-06 01:23:07 No.31244186
Best beginner routine for aesthetics?

Anonymous 2015-03-06 01:25:19 No.31244210
lots of chin ups and bench. the rest is accessory.

Anonymous 2015-03-06 01:25:36 No.31244214
Hey /fit/, if my ideal bodytype is bearmode-Dave Gulledge, what program should I move to when Kethnaabs stops getting me results?
Tex Meth? Upper-Lower? Oly?

Anonymous 2015-03-06 01:27:37 No.31244238
This is a two question post.

>1) What are some gym equipment that would be good to buy for a home gym e.g. squat rack and so on. I already have free weight, bars, bench, pull up stand.

>2) Have been doing strength programs for a very long time and gains have started to slow. I have wanted to begin bodybuilding for some time but just wanted the core and strength to support the recovery and volume for when I do switch. Would any of you guys know any well rounded BB routines?

Both these questions are more for opinions and advice, not the case of me being unable to make my own routine or find the information it makes research easier to.

Anonymous 2015-03-06 01:29:09 No.31244252
The other day had a consultation at a gym, Im 320lbs and he had me do one of those electronic body fat measurment things, which said Im 38% bodyfat, which came out to about 121lbs. So according to him, my lean mass is 199, yet my lifts are low, like 1plate bench press, 1.5plate dead, bodyweight squat(perfecting form before I do weight). How faulty or true is this logic? It doesnt add up for me but maybe Im missing something?

Anonymous 2015-03-06 01:29:58 No.31244256
P-pls help m-me

Anonymous 2015-03-06 01:35:14 No.31244296
1.) Get less protein.
2.) Unless you're going keto or something, get whatever feels right. Some people work better with more carbs, some people don't.

Anonymous 2015-03-06 01:35:24 No.31244297
Squat 3x5
Bench 3x5
Clean 5x3
Chin-ups 3x5
Tricep extension 3x8

Front squat 3x5
Press 3x5
Deadlift 1x5
Pull-ups 3x5
Dips 3x8

3-4 times per week, at least one day rest in between sessions. Increase weight of first four lifts (both A and B) by 5 lbs every session (this means weighted chin/pull-ups). Increase weight of fifth lift gradually over time.

Anonymous 2015-03-06 01:36:52 No.31244309
Are those your results on this routine?

Anonymous 2015-03-06 01:38:06 No.31244318
What's the point of having a "strength base"? What is that exactly? If you wan't too look swole, why bother with strength training and stuffing your face?

Anonymous 2015-03-06 01:43:11 No.31244359
No but that's what I would do if I were a beginner again

Anonymous 2015-03-06 01:44:18 No.31244367
Guys my weight has been stuck at 173-176 pounds for the past 2-3 weeks, I've been cutting since Jan. 16 where I started at 182 pounds. My TDEE is 2500 so I eat 1800-2000 calories and I'm still making some strength gains since I've only been lifting for almost 5 months. I'm at about 23% bodyfat and I'm wondering if I should still be dropping weight or if my weight should stay around the same for a bit like it is now since I'm still making strength gains, so maybe I'm getting more muscle and losing fat at the same time so the scale isn't going down because of it? What do you guys think? thanks brehs

Anonymous 2015-03-06 01:45:43 No.31244384
about how much of the protein mass gets converted to body mass given one exercises regularly and hard, sleeps well? as in, how much protein that I eat sticks to my body under good conditions?
80%? 35%? 10%?

Anonymous 2015-03-06 01:47:03 No.31244402
Is there any ways to stretch the soles of your feet? These cramps are fucking up my cardio.

Anonymous 2015-03-06 01:49:54 No.31244434
massage, hot foot bath could work too

Anonymous 2015-03-06 01:50:52 No.31244445
Depends on a huge number of factors. On juice, you can get a couple of dozen pounds of muscle in a year with a good routine.

Anonymous 2015-03-06 01:51:46 No.31244458
If you are a complete noob and can go in and 1 plate bench then it can't be far wrong. When I started I couldn't bench 14kg dumbells and I was about 150 lbs and skinny hell. Also, calculating body fat, especially for someone your size, isn't a perfect science by any means. Just focus on going to the gym everyday and eating right. Don't focus on immediate gains, focus on changing your lifestyle.

Anonymous 2015-03-06 01:51:46 No.31244459
I get the strawberry tooth polish at the dentist will this affect my gains?

Anonymous 2015-03-06 01:53:18 No.31244483
but it's negligible

Anonymous 2015-03-06 01:54:51 No.31244509
about how much with test + dbol + deca?

Anonymous 2015-03-06 01:55:49 No.31244525

yea, I should be honest though, that 1 plate was only for 2 reps, I bench only 115 for reps right now, but I usually go all the way to max for failure, then back down to something a bit more "comfortable" for 3x5 sets

It just seems like a lean body mass of 200lbs should be able to bench out alot more than 1 plate for 2 reps

Anonymous 2015-03-06 01:56:45 No.31244535

Anonymous 2015-03-06 01:57:23 No.31244543

Anonymous 2015-03-06 01:58:03 No.31244552
I did last week and it made no difference

Anonymous 2015-03-06 02:01:32 No.31244606
Refeed again

Anonymous 2015-03-06 02:01:44 No.31244610
Thanks man!

Anonymous 2015-03-06 02:04:35 No.31244649
The sticky says 1.5g protein per lb on a cut, so if you want to follow the sticky, you should be aiming for almost 300g. That's a bit extreme and only leaves 360 cal from fats and carbs.

Just an fyi

Anonymous 2015-03-06 02:05:57 No.31244671
i guess ill do a refeed tomorrow and see what happens

Anonymous 2015-03-06 02:09:47 No.31244721
That info is long outdated. Most anyone should be getting is 1-1.5g per kg bodyweight, which puts our friend at ~100g per day.

Anonymous 2015-03-06 02:10:58 No.31244738
Also, most people will do just fine with .8g per kg, which would mean he'd only need 69g of protein per day.
I mean, getting more won't hurt, but it won't do anything other than mess with his poop.

Anonymous 2015-03-06 02:12:27 No.31244752

Anonymous 2015-03-06 02:12:47 No.31244758
If I do a low carb diet, should I eliminate eating rice? Is rice considered a high carb food?

Anonymous 2015-03-06 02:14:54 No.31244785
Been doing 5/3/1 bbb for 4 months now, pretty good gains so far but I want more squatting, how should I change the program to at least squat twice a week, maybe DL and BP too, and what percentages? thinking of mixing candito program there but how
right now it is :
m - bp
t - squat
t - ohp
f - dl

Anonymous 2015-03-06 02:17:05 No.31244807
When I said I couldn't bench 14kg dumbells, I meant at all, they were too heavy for me. But within two months I could bosh out a working set of 28 dumbells. A month in when I was using the 20kg dbs I remember some guy saying 'for your size that's pretty good'. And that wasn't even 1 plate... everything is relative man, stick with it and train hard and in 2-3 months you'll be 2 plate I bet. And because of your size your squats aren't gonna be good for a while, but you're basically doing 1 plate squats anyway.

Anonymous 2015-03-06 02:17:52 No.31244817
So I'm considering dating this fucking hot as shit German girl but she's the most skelly thing I've ever touched. 10kg underweight.

I'm not that fussed but wondered if it would be a good 'motivation' point for her - would putting on weight (at least up to the minimum 'healthty' weight for her size) increase her bust size? I know surrounding tissue / increase in fat etc but is it a legit potential outcome?

Anonymous 2015-03-06 02:18:41 No.31244825
Rice is the epitome of high carb foods

Anonymous 2015-03-06 02:18:46 No.31244827
hi, Auschwitz-mode been lifting scene the beginning of the month.

my heart rate is going way to high when i lift these weights, so bad that i need to take a break after like 5 minutes of lifting. i obviously need to start doing Cardio but should i be running miles or doing sprints/jump-rope.

>bench max 110

Anonymous 2015-03-06 02:19:39 No.31244839
100% yes.

Anonymous 2015-03-06 02:20:22 No.31244847

yea, I cant get down well enough to even feel it in my glutes, my stomach interferes with it, and my fucking thunder thigh legs. Soon though.

Im down 10lbs in 3 weeks.

Anonymous 2015-03-06 02:21:25 No.31244859
I was lifting the other day and I suddenly felt really naseous, weak and sick, like I hadn't eaten all day but I had. Am I diabetic or something?

Anonymous 2015-03-06 02:27:01 No.31244903
I'm adding some muscle, and it's dinner time here but i don't have no other thing than pasta and chicken breast to cook.
How bad is it? it's only once...

Anonymous 2015-03-06 02:28:56 No.31244935
Shit, no balance at all, Legs day is very poor choice of exercises, do some squats stop being a pussy. And you only do it half as often as push or pull lol. You stupid fuck you're doing 4 upper body days for every 1 lower body day. No deadlifts on pull day. Push and pull day are just bench and row with random accessory shit thrown in. Stop reading routines on the internet and taking out all the bits you don't like

Anonymous 2015-03-06 02:29:10 No.31244937


Anonymous 2015-03-06 02:30:30 No.31244957
Absolute shit. Stop reading routines online and taking out the bits you don't like.

Anonymous 2015-03-06 02:34:28 No.31244999
Sometimes after taking my multi I feel like throwing up, its not often it happens and I suspect it's because they ate just getting old

I'm doing IF atm so wondering is taking of while I'm in a fasted state has something to do with it

Anonymous 2015-03-06 02:49:04 No.31245173

used to feel that when didn't warm up, get checked tho

Anonymous 2015-03-06 02:50:34 No.31245201


Anonymous 2015-03-06 02:53:14 No.31245237
There's no reason for it to be in the sticky, it should just be common sense with a little bit of fitness knowledge

Anonymous 2015-03-06 03:00:05 No.31245330
some vitamins aren't absorbed properly without fat, and a large multivitamin is had to digest without food.
Take your multi with a meal.
If you suspect you're diabetic it wouldn't hurt to get check, but there's a shitload of reasons that you can feel nauseous from working out; dehydration, improper breathing, been too long since you've eaten, overexerting yourself, low sodium, etc.

Anonymous 2015-03-06 03:02:58 No.31245367
My suggestion would be too warm up with 10 minutes of fast paced walking on the treadmill and do small amounts of cardio, to start out, on rest days.
If you're out of shape sprints and jump rope are too much for a warm up. If you're heartrate and cardio are that bad to start out, you may want to put less of a focus on lifting, and put an emphasis to improving your cardiovascular health because that sounds pretty bad.

Anonymous 2015-03-06 04:02:42 No.31246096
im not new to squatting and all of a sudden i have some soreness below my knee in the tibia region after a2g squatting. It hurts a bit if i jump or go up stairs. Nothing to bad the pain is annoying at most. it goes away after a few days of no squats. Anyone know how to fix this?

Anonymous 2015-03-06 04:04:04 No.31246111
Quit stickin your knees so far out when you squat.
Also do tib work, esp if you do calf work already.

Anonymous 2015-03-06 04:34:30 No.31246406
Been having bicep pain (inner elbow area) recently that feels like when you hit your funny bone. Its seemingly randomly and I don't notice it when I'm not lifting.

Anonymous 2015-03-06 04:34:53 No.31246415
i have two different leg days, i'm on PHUL

but realized that theres no reason i need that much variety if i get hella leg growth from 5x5

Anonymous 2015-03-06 04:46:54 No.31246522
Posted this in /adv/ but no luck.

Quick question please: Do I even bother wasting energy with a girl with a boyfriend?

Everything went well, until i saw her change her profile picture with a dude. I stopped talking to her all together.

Did i fucked up?

Anonymous 2015-03-06 05:04:34 No.31246693
My boxing coach told me to stop lifting weights and focus on bodyweight exercises and everything low weight + high rep to build muscular endurance and not "become slower", how will this affect muscle growth as opposed to just lifting heavy? Will I end up with a weird semi-dyel boxer body? Would bench/squat/deadlift still be ok to do? I'm 5'10" 164Ibs/74kg

Anonymous 2015-03-06 05:14:17 No.31246781
If you wanna get good at lifting, follow lifting's rules.
If you wanna get good at boxing, follow boxing's rules.
You can't wholly devote yourself to both. Pick one and excel at it.
If all you want out of her is a gf, then no, don't bother.

Anonymous 2015-03-06 05:16:51 No.31246793
So It's my push day right, I hit chest and triceps

>Bench 2x8 warm up and then 3x7
>Incline DB press 3x7-8
>OHP 3x7 ant then 1x5
>Chest flyes 3x8

AND THEN I have to do Dips. But I can't fucking do more than 6 assisted dips.

What's wrong? What do I need to do?

Anonymous 2015-03-06 05:20:10 No.31246816
what bodytypes do milfs like ?

Anonymous 2015-03-06 05:23:50 No.31246832
Bearmode. No lie. 16-21 like jocks, 21-35 like ottermode, 35+ like bearmode.
Science facts, brah.

Anonymous 2015-03-06 05:25:25 No.31246842
Does it still count as nofap if I give myself a prostate orgasm? After all, I didn't touch my dick and the only thing that came out was precum

Anonymous 2015-03-06 05:26:53 No.31246854

Bearmode, like >>31246832 said.
And they really like to run their fingers through your chest hair.

Still no substitute for that sweet 18-21 hotness.

Anonymous 2015-03-06 05:27:10 No.31246857
My grandma died yesterday. I haven't been lifting long but the last words she said to me were "You are looking good. keep it up". I set a PR on all my lifts tonight. You can do it man. They would want you to make yourself better. Go lift some shit anon.

Anonymous 2015-03-06 05:30:33 No.31246889
I hurt my neck Monday doing back exercises. I felt it after doing some pull downs. Can I still do my routine, minus the pull downs, or should I wait until fully healed before doing anything back related.

When I say hurt I mean I feel like I slept wrong on my neck and now it hurts. Limited range of motion with head due to pain in neck/lower back.

Anonymous 2015-03-06 05:30:46 No.31246892
Not her, but Hillsborough master race checking in.

Anonymous 2015-03-06 05:34:02 No.31246919
> Only able to sleep 4 hours some nights because of busy schedule
> still making time to go lift
Should I still go and lift or rest /fit/? I would rather lift so I don't loose a day as I can't stand not working out for two days straight. There will always be enough time to rest when in my grave... right?

Anonymous 2015-03-06 05:35:38 No.31246927
Posted this on another thread but no one answered, I need your help /fit/ fags . I am going to be 19 in the summer and i havent fully hit puberty. I have the boy of a child, no happy trail, small dick, etc. What are some workouts that i should do to get the most out puberty? Also, should I talk to a doctor about how late of a bloomer I am? And I know there was kid with a similar problem who came to this board to ask about growth hormones, he said he would update so has he?

>tl;dr workouts to do to get the most out puberty

Anonymous 2015-03-06 06:14:22 No.31247249
I'm doing SS and I woke up late at 2pm today. I ate my 3000 calories by 12:10am.

Will I still make my gains from recovery or is there such a thing as eating too late?

Anonymous 2015-03-06 06:15:12 No.31247261
Rate my leg?

Anonymous 2015-03-06 06:22:24 No.31247332
Which would be the worst for my gains/health, eating a sugary snack once a day (aka skittles/chocolate) or a fatty snack (doritos/cheetos)?

Anonymous 2015-03-06 06:25:02 No.31247362
if it fits your macros, don't worry about it


goal calories are 1700 for the day
you eat all but 1500 and you want to eat a 200 calorie snack. Your calorie total is now 1700.

Anonymous 2015-03-06 06:25:21 No.31247365
neither matters in the long run if it's just once per day.
In excess, sugar would be worse for you.

Anonymous 2015-03-06 07:03:40 No.31247706
skinny fat dyel here. Lifts still noob tier: deadlift 90 squat 60 bench 40 press 35(stalling).
Do I switch from 5x5 to SS or gslp or just stick to one program and not program hop?

Anonymous 2015-03-06 07:34:21 No.31247973
What is a "slow bulk" or "lean bulk"? Would a 250cal surplus be considered slow bulk? What about 500cal surplus?

Anonymous 2015-03-06 07:48:49 No.31248094
I can move my one of my scapulas up and down, independently from the rest of my arm/back/shoulder. What's wrong with me? It doesn't hurt but gets sore if I move it a lot. I don't know how to explain it better.

Anonymous 2015-03-06 07:54:04 No.31248137
Just got off of a week of being sick, and of course I missed a week of the gym.

I was well enough to go back today but I was tired as fuck throughout the whole thing. I couldn't even go through 3 sets of squats because I ran out of energy.

Is this me just getting off of the sickness or has being gone from the gym for a week really impacted my energy that badly?

Anonymous 2015-03-06 07:57:30 No.31248172
If my chest and triceps are growing more than my biceps and legs. Should I stop progressing with chest and triceps and wait for the rest of my body to catch up? Or keep progressing running the risk of looking weird as fuck?

Anonymous 2015-03-06 08:02:54 No.31248221
Regarding your confidence its simply faking it till you make it. Just act like you should be there and you have every right to do what you're doing and you'll quickly find that not only will people believe it, but also that you start to as well.

As for up with girls a book that's been really helpful for me lately is Models by Mark Manson. It'll help with improving your life too.

I'm afraid I can't really help you with your job, that's something you'll have to decide for yourself. Would you be happier doing something else? Then go for it.

As for friends, the best way is simply to try a new activity. It could be anything, but you're sure to make new friends.

Anonymous 2015-03-06 08:08:40 No.31248262
22, male, 182cm/5'11, 93kg/205lb (22% bf), lifted for a year, stopped for 6 months, returning to my old 1rmaxes shortly. Doing SL atm.
Can I reach 1/2/3/4 (current goal) while eating at a deficit? Currently 0.5/1.25/1.5/2.25
I know (at least I've read) I should gain 0.5 lb muscle/week. Do I really need to eat at a surplus to build it? Can't I eat at a deficit and burn fat to get calories to build muscle?

Anonymous 2015-03-06 08:16:52 No.31248337
Stick to the program. SS and GSLP won't make much of a difference if any at all, and an advanced program would be pointless with your current lifts.
Realize that the press often progresses slower than most other lifts. Either reduce the number of top sets you do for press like it's suggested on the website, or start only adding weight less often - maybe once every 2nd or 3rd press session or something. You could also try micro-loading if you have access to very light plates. Other than that, just be patient. Program hopping is usually not the way to go.

Well it depends. First of all the standard "500 calories" thing is kind of stupid as it's almost nothing for a guy whose BMR is 4000 cal but quite a lot for a guy whose BMR is 1500 cal. Secondly if you're not very big or strong (i.e. you're a beginner) you'll most likely build muscle at a faster pace than if you're already pretty big, so you can tolerate a bigger surplus for a while.
Generally if you've been training for a while it's my opinion that slow and steady wins the race because it fucking sucks to have to cut for months, trust me. Different people have different opinions on this, but the fact of the matter is that a larger caloric surplus rarely lets you build muscle any quicker than a small surplus does, although it CAN lead to greater strength gains if that's a priority for you.

You're supposed to be able to do that. You should be able to move both your scapulae up and down like that.

Relax. It's a minor setback and you'll be back to normal in no time.

Provided your exercise selection and volume is reasonably balanced as it is, don't change anything. Stopping progression on purpose is stupid.

Anonymous 2015-03-06 08:18:57 No.31248356
bump for this question

mydarkknightdiary 2015-03-06 08:20:57 No.31248372
Why is /fit/ so fucking retarded

Anonymous 2015-03-06 08:22:59 No.31248389
I am trying to add some extra cardio by going 10 floors by stairs three times.
If it's adding to c25k, is it bad?

Anonymous 2015-03-06 08:30:01 No.31248444
Theoretically what you're suggesting is possible. In practice it's difficult to achieve. The fatter and weaker you are, the easier it is. The leaner and stronger you get, the harder it becomes. By hard I mean the progress is going to be slow, which means you most likely won't be able to continue making gains on SL for long and will need to switch to a program with slower periodized progression. The stronger and leaner you get, the less of a deficit you'll be able to tolerate while continuing to make progress. At a point you'll have to stop eating to lose weight to be able to keep increasing your numbers. You can still keep making gains while eating to maintain your weight and keep burning fat at the same time, but it's terribly slow and inefficient. Still, if you're OK with this, go ahead. Make sure you get enough protein.

Anonymous 2015-03-06 08:32:11 No.31248462
Is this a good routine

myfitdiary 2015-03-06 08:37:06 No.31248508

Anonymous 2015-03-06 08:41:55 No.31248545
Mirin trips
I don't care about the progression rate or SL itself. I just wanted to know if 1/2/3/4 can be reached without having to do painful bulk cut cycles - half the time you look fat, half the time you are tired while on a constant slow cut/maintenance you get used to it (I know I do)

Let me rephrase the question: Can 1/2/3/4 be reached without increasing bf%? Or is it too high a goal and I have to go bearmode/run a lot?

Anonymous 2015-03-06 08:45:53 No.31248575
Is this a good routine?

myfitdiary 2015-03-06 08:46:37 No.31248580
>I don't care about the progression rate or SL itself. I just wanted to know if 1/2/3/4 can be reached without having to do painful bulk cut cycles
Of course?

Anonymous 2015-03-06 08:48:16 No.31248593
What's a good routine to be like one of those gymnastic/parkouring dudes? Those motherfuckers who do human flags and muscle ups like its no big deal.

myfitdiary 2015-03-06 08:49:52 No.31248602
What's your progression scheme on that and when do you allow for hypertrophy supercompensation

Anonymous 2015-03-06 08:59:45 No.31248660
Which app does /fit/ think is the best for exercising? Both for beginners and for people who exercise regularly.

Anonymous 2015-03-06 09:05:59 No.31248692
I generally recover quite quickly but that's probably because I don't really train super hard. I haven't started this routine yet. I just want to know if I invest time into this will it show results? I'm a bit of a noob when it comes down to it.

Anonymous 2015-03-06 09:12:44 No.31248747
Get continuously stronger on a balanced selection of basic compound exercises while eating at a small caloric surplus.
Adhere to that principle and you'll see results. How you set up everything else is up to you.

myfitdiary 2015-03-06 09:14:47 No.31248762
>Get continuously stronger on a balanced selection of basic compound exercises while eating at a small caloric surplus.
I have pointed out in another thread why that is only coincidentally true.

If his goal is hypertrophy what he has to do is increase total volume. Increasing the weight you move ceteris paribus will do exactly that, but it's not a necessity and you might stall sooner than someone who knows what he's doing.

Anonymous 2015-03-06 09:15:42 No.31248768
So 3 Days vs 5 Days is simply preference?

myfitdiary 2015-03-06 09:16:30 No.31248774
At this point in your training and knowledge absolutely yes.

Anonymous 2015-03-06 09:17:49 No.31248780
Ah okay, thank you for the help.

Anonymous 2015-03-06 09:17:56 No.31248784
Can I work out 2 muscles per daY 5 times a week and rest on the weekend and still have gains? If so, whats a good plan?

Anonymous 2015-03-06 09:18:27 No.31248788
If his goal is hypertrophy what he has to do is increase total volume
I agree with this. In theory. If I were to train the way you suggest I'd have to train 7 days a week and for a long fucking time.

Anonymous 2015-03-06 09:23:37 No.31248814
Power cage, rubber mats
I like 5/3/1, it's really flexible too

Weighted planks and pause deadlifts are really helping my core stability

myfitdiary 2015-03-06 09:28:28 No.31248840
That is an exaggeration but I can see where you're coming from.

The problem I see on the other hand with focusing on strength is that OP and others might disregard total volume to move up in numbers and potentially go from say 3x10 60kg to 3x5 80 kg which is a net decrease and the additional mechanical tension will not make up for the loss in metabolic fatigue milieu. While this strikes a sour note with /fit/ it's a well estabilished fact in physiology. Please read my other posts for more practical examples.


Sorry for the uncivilized tone but sometimes this stuff really gets to me and I just want everyone to be big if that is an actual goal of theirs.

Come on!

myfitdiary 2015-03-06 09:35:12 No.31248891
Also to be fair there is research that if the "high volume" group isn't that high volume they won't have an edge over the "strength-oriented" group.

I'm playing LoL right now but I shall link it later for fairness

Anonymous 2015-03-06 09:38:49 No.31248917
How about you smart niggas out there help me with this

Anonymous 2015-03-06 09:47:30 No.31248978
When do your bones stop growing? I'm 19 and skipped meals all the time throughout high school and I have skinny ass wrists and ankles. Is all hope lost?
Everyone else in my family have much bigger bone structures so I don't think it's genetic

Anonymous 2015-03-06 09:55:24 No.31249032
I pause in between my deadlifts, is this a problem? I'm on starting strength so it's a set of 5 but I'm always out of breath in between reps I'm currently lifting lmao3pl8 I don't think the weight is an issue since I'm deloading and I've maxed out just before 4plates before.

Anonymous 2015-03-06 10:01:27 No.31249079
Pls respond

Anonymous 2015-03-06 10:04:36 No.31249102
>and the additional mechanical tension will not make up for the loss in metabolic fatigue milieu
I want you to know that I understand the theory behind this (well, basically), but I haven't found it to be entirely true in practice. At the end of the day, training is just the signaling required to grow bigger muscles, while food is what actually causes the growth. Even though the volume decreases in your example, the change in stimulus combined with the quite large increase in tension will provide plenty of growth signaling, in my experience. Regardless, when you go back to doing 10 reps, which you SHOULD at some point to keep progression going, you'll now be doing say 3x10x62,5 kg, which is an effective, proven protocol for size gains and does provide overload compared to when you did 60 kgs.

Concerning your example with the 150 lbs elite lifter, I DO actually firmly believe he will grow an appreciable amount of mass if he started to eat at a surplus, and here's why: If you're an elite lifter, you're DEFINITELY doing a huge amount of volume already. Volume increases are necessary for strength gains as well, as I'm sure you know. The only reason he's not blowing up in size is because he's strict with diet.

In practice, strength increases and volume increases go hand in hand. One must increase his volume over time to facilitate strength gains, both directly but also in order to build the work capacity necessary to recover from pushing really heavy weights. At the same time, an increase in volume without increasing intensity will get you nowhere longterm - No amount of 2 lbs dumbbell curls will give you swole biceps.

I admit I'm biased. I don't tolerate large amounts of volume very well, and I like abbreviated minimalist training. Look up Brooks Kubic if you're interested in some very inspirational reading on this kind of training.

Anonymous 2015-03-06 10:11:57 No.31249144
Question about DL grip
I pull 3pl8 just for reference
I always got callouses in the green zone. Upon re-reading SS i changed my grip to set the bar in the fingers, but i pull less and I'm starting to get callouses in the red zone, wich hurt more and are less convenient for me to have.
Should I keep the new grip, revert to the old one, fuck all and get straps?
I also have bars with different thickness at the gym, can using a thicker/thinner bar help?

Anonymous 2015-03-06 10:14:10 No.31249157
is it likely that a daily intake calc could overestimate my requirements? (outside of lifting i have a very sedentary lifestyle)

trying to cut at 500cal deficit, almost a month haven't noticed any weightloss. (maybe my timeframe is too small.)

5'9", 75kg
80kgx5 squat
80kgx5 bench
100kgx5 ded
50kgx5 ohp

Anonymous 2015-03-06 10:26:46 No.31249232
not the same muscles, no

but you could work out 5 days a week, doing 2 muscles each time, something like:


something like that

Anonymous 2015-03-06 10:29:02 No.31249239
I work manually in a car plant 11hours a day
Is the cardio enough to kill my gains?
I'm 5'7" and bulkan and it's not very effective

Anonymous 2015-03-06 10:32:35 No.31249263
Anyone read and followed "Squat Everyday"?

Think of starting it up, but want to squat, bench, ohp and dead on it.

Any one have any experience?

Anonymous 2015-03-06 10:43:52 No.31249355
hey guise, just looking for opinions/advice on my routine. I've been lifting on and off for about a year. I have chronic fatigue and usually crash for a while after a month of lifting so i'm still a lightweight/beginner

Bench press 3x12
Squats 3x12
OHP 3x12

Deadlift 3x8
Bent Rows 3x12
Chinups to failure x 3

ABxABx etc...

Anonymous 2015-03-06 10:48:33 No.31249396
I failed all my squats today at 300 3x5 on SS. This is the third time deloading on squats (as well as other lifts). Is it time to move on to TM?

My gym doesn't have a GHM and I'm too scared to do powercleans, so am I given more freedom than on SS when it comes to assistance/secondary lifts?

Finally, what does /fit/ think of the adidas powerlift 2.0s?

Anonymous 2015-03-06 10:53:01 No.31249417
>Is it time to move on to TM?
how are your other lifts? have you already deloaded?
eat more obviously
>I have chronic fatigue
try to do the less volume you can
do 3x5
do your chins in failure -1
push-pull are more tiring than regular fullbody , so you should switch
cut the DL volume 1x5would leave you some energy

Anonymous 2015-03-06 10:56:15 No.31249437
keep the regular grip
I don't see how callouses are a problem
use thick bars for assistance lifts
most likely you're not breathing right but considering you're supposed to reset between each rep taking one breath is ok
don't have a 1lmin pause though

Anonymous 2015-03-06 10:56:36 No.31249440
135lbs OHP 3x5
175lbs BP 3x5
335lbs DL 1x5
300lbs SQ 3x5 (knees and quads hurt after today)

I have struggled the most on bench. Deads and OHP have been going the easiest and squats have been going to shit lately (really slow)

Anonymous 2015-03-06 10:57:15 No.31249441

Anonymous 2015-03-06 10:59:03 No.31249455
>knees and quads hurt after
stop right now
you could go on TL I guess
but if your other lifts still go up you should stay on SS for a while imo

Anonymous 2015-03-06 11:02:46 No.31249478
Thanks, any tips when it comes to this sort of injury?
I had a muscle recovery problem on both my quads and was forced to go into physio therapy in November, I feel like I'm aggravating that old injury again.
I don't want to seek professional help again since I'm a poorfag.

Anonymous 2015-03-06 11:09:10 No.31249506
if the knees hurt it's definetely a form issue
what I would do is check form and then deload a tons of weight and start back the progression and see how it goes, allowing the quads to heal "more"
that'd allow you to use this time to finish SS for the other lifts
if your knees hurt, rerack the bar immediately and seek the problem
I had injured my knee and didn't stop to squat despite the pain and now I can't squat anymore

Anonymous 2015-03-06 11:25:46 No.31249622
Can anyone help me guess the amount of calories in this? there's 2 pork chops about the same size. I've checked online but it says one should be about 200 calories but I'm pretty unsure since these ones are pretty big.

Anonymous 2015-03-06 11:33:40 No.31249690
i had to change from push/pull to push/ pull/ legs
it was just too much volume on push day, my last sets were always half-assed

Anonymous 2015-03-06 11:34:09 No.31249698
two options:
you're on a cut, toomuch calories
you'e bulking, not enough cals
if you're at maintenance, then it's just what you need

Anonymous 2015-03-06 11:34:20 No.31249699
Why I'm always having hard time increasing ohp and bench press, but my squat and deadlift are progressing quite fast. Pretty much every exercise involved with arms I'm weaker than others, but legs and back are stronger. Also bent over rows vs pendlay rows?

Anonymous 2015-03-06 11:36:05 No.31249717
that's how humans are made
legs and back are stronger
also db rows to delete the lower back involme,t

Anonymous 2015-03-06 11:37:55 No.31249734
>fit rate my progress/workout
>part 1

>>>4/2/2015 (yurop dates)
>20 mins cardio on elliptical
>1 min medium-high int
>1:30 slow-walkking pace
>no diet restrictions, no weighing
>1:30 high int
>2 slow/ rest
>no diet
>until 14/2/2015
>started 1670 calories per day
>weigh in, 244 pounds
>not really clean eating but i dont go past my recommended micro-need (grams, prot, fats) often, if so by less than 10 grams.
>still on diet
>3 mins medium intesity, 3 mins rest x2
>1:30 mins medium intesity , 1:30 rest x2
>still on diet, sunday cheat day eating basal metabolic rate
>weigh in 240
>new work out of 30sechi-30r-30hi-20r-30hi-10r-30hi-10r-30hi-20r-30hi-30r-30hi-1min-r x3 or 4sets 3 times a week
>01/3/2015 (cheat day)
>weigh in morning: 235.6
>same workout as above except 8 reps, 4 morning 4 night
>ate BMR gained like 4 pounds of temporary weight lmao
>not worried i understand how it works.

Anonymous 2015-03-06 11:38:46 No.31249742
Doing a favor to yourself and buy a kitchen scale.

Anonymous 2015-03-06 11:38:53 No.31249743
best set/ rep numbers to increase ohp?

i can do 50ish, but even adding 1.25kg weights puts me down from 5 reps to 4
i've been doing 3 sets of 50kg, 5 reps, then 2 more sets with less weight, roughly 8 reps

Anonymous 2015-03-06 11:38:55 No.31249746
part 2
>2 sets of mentioned work out so around 15 mins includiing warm up in the morning
>ate 1650 calories.
>at night, did several (7 i think) weight training upper exercises in reps of 10 and 3-5 sets depending on how i could
>then 18:30 mins of HIIT 30hi-30rs
>3/3/15 rest day, 1600 cal
>1653 cal
>no work out in morning since i had to get going to do stuff and didnt wake up early enough
>leg day, extensions, curls, walking lunges, 10x5, inclined calf raises with 70 extra weight
>18:30 min of HIIT 30:30
>btw wed and thur day off of work
>weigh in a 232.8 (was fucking stoked)
>cal 1400 ( i know super low, but because i didnt eat breakfast till 1 pm (woke up at 11 went to take care of things i needed to do, came back home)
>fell asleep because i guess tired from 3 pm to 8 pm
>made huge 800 calorie dinner because i didnt want to be below 1200 cal a day (can fuck you up ive read)
>204 cal of snacks (veggie chips)
>back to upper body, lat pull, sitted pull ups since i have soulder injury cant do normal ones, butterfly, tricep stuff , bicep stuff
>18:30 min of HIIT 30:30
I will eat basically anything i want but a lot more fruit and homecooked meals. have had a few fast food but made sure to not go over macro often
and only days i go over on carbs are cheat days.
looks probably around 25% body fat
all cardio=elliptical, base resistance

Anonymous 2015-03-06 11:39:51 No.31249751
What's the difference between normal OHP and behind the neck/head OHP?

Anonymous 2015-03-06 11:41:10 No.31249759
When is it considered OK to sumo deadlift? /plg/ seems to hate it, but I'm not quite sure if it's a le epic maymay or if one is better/worse than the other.

Anonymous 2015-03-06 11:41:10 No.31249760
What's better; wide grip or close grip for pull-ups?

Anonymous 2015-03-06 11:43:14 No.31249775

am i doing okay was my question?
should i eat cleaner (i eat pretty clean tbh but still sneak in chips and diet soda) or stuff like clamato

Anonymous 2015-03-06 11:46:22 No.31249812
I will see the doctor next week for what I suspect is a tibial muscular hernia. She didn't have time to visit me earlier. In the meanwhile she suggested ice packs, elastic bandaging and no running.

It's bad enough that I still want to squat but I'm not going to fuck it up by repeatedly impacting my shinbone with running. But I can't bike either because it absolutely destroys my prostate. What are other good cario machines? I'm doing 25/30 minutes of HIIT two days a week

Anonymous 2015-03-06 11:55:00 No.31249881
Ah alright.

Anonymous 2015-03-06 12:07:27 No.31249995
>doing a moderate deficit of 500 cals
>consuming at least 150g of protein
>doing moderate cardio (4 times a week, less a hour)
>lifting 3 - 4 times a week
>sleeping well
How I can improve the muscle sparing, considering I'm doing all of these?

Anonymous 2015-03-06 12:14:31 No.31250071
>best set/ rep numbers to increase ohp?
all of them
change every session

Anonymous 2015-03-06 12:33:53 No.31250243
I've lost over 2 stone and approaching what I think might be my ideal <10% bf weight.

The problem is, I thought I was approaching it when I lost just 1 stone.

I don't want to cut so much I lose muscle, but at the same time I do have some loose skin still.

Should I just keep cutting until I've hit a very low bf%, then start lean bulking to take up the slack of the skin, or should I maintain until it tightens?

Anonymous 2015-03-06 12:34:08 No.31250244
What routine after Starting Strength? I've hit 1234 plates, I'm looking to continue to get stronger but also work on building a nice physique.

Anonymous 2015-03-06 12:37:51 No.31250273
why is it bad if I mix whey with milk before workout and, leave it in locker and drink it after?

Anonymous 2015-03-06 12:42:27 No.31250307

How about canditos strength/control or strength/hypertrophy?

Anonymous 2015-03-06 12:58:48 No.31250459
How many times are you stalling? I'd suggest not leaving a routine until it stops working, maybe integrate it with biceps curls, skullcrushers, chest flies, OHP

Anonymous 2015-03-06 13:30:55 No.31250743
Is it a good idea to bulk until 1/2/3/4 then go on a big cut until you look shredded?
I dont care about my summer body.
I will stop in case i get too fat.

Anonymous 2015-03-06 13:35:27 No.31250807
yes it is
that's what I did, I satyed under 20%
now I'm training around 15% so if I want to cut it'l be easier

Anonymous 2015-03-06 13:38:39 No.31250844
Is century supplements the best place to get ephedrine in the UK? Should I get ephedrine tablets on their own and take with pro plus? Or should I get one of the EC or ECA stacks?

Anonymous 2015-03-06 13:40:05 No.31250858
What does /fit/ think about coffee/tea. Good? Bad? Can caffeine help with lifts?

Anonymous 2015-03-06 13:41:24 No.31250875
>not using black coffe as a pre-workout

Anonymous 2015-03-06 14:08:47 No.31251140

Anonymous 2015-03-06 14:17:09 No.31251217
can a skinny fag get ottermode with just kettlebells and a load of food?

Anonymous 2015-03-06 14:24:03 No.31251278
Yes but add in lots of bodyweight exercises:
hindu pushups
dragon flags

Anonymous 2015-03-06 14:27:02 No.31251297

Most KB exercises I've seen are all about being quick, should I try to slow things down for hypertrophy or not worry about it and just max out the volume?

Anonymous 2015-03-06 14:36:35 No.31251384

There's was a chick (or her bf) on /fit/ last year who kept posting great pictures of her ass. She posted like once a month and seemed to appear in more and more revealing underwear every time. She was making notable progress.

Anyone got her old pictures saved? Was really curious to see if she's been around lately.

Anonymous 2015-03-06 14:41:45 No.31251431
1 month into SS and my squat is stalling

Lifts (all 5x5 except deads at 1x5):
OHP: 90 lbs
Bench: 135 lbs
Deadlift: 220 lbs
Squat: 145 lbs

Here's my problem:
>initially squatted high bar
>was leaning forward too much
>figured I didn't have the flexibility so I switched to low bar while I try to get more flexible
>lean was corrected instantly
>hip flexors and upper quads are always sore

Do I need to take time away from squatting to let my hip flexors heal?
Is this common so early in SS to hit a roadblock with squats?
What can I do to improve my squat form and make sure I don't have this happen more down the road?

Anonymous 2015-03-06 14:46:20 No.31251473

Found one.

Anyone able to help me out with more?

Anonymous 2015-03-06 14:50:00 No.31251502
Arching back in progress pics
Fucking stupid sloots

Anonymous 2015-03-06 14:54:35 No.31251551
Doing SS.

The wiki says that even if I have some DOMS I should go to the gym, BUT I HAVE THOSE HUGE DOMS.

I can't even squat my own bodyweight now, should I go just to do OHP? Is it worth it? I need to walk to my gym and it's kinda far.

Anonymous 2015-03-06 15:00:33 No.31251607
it's aways like this

>a pic in a shit lightining with big ass panties
>a pic in a way better lighting with arched back and small panties

Anonymous 2015-03-06 15:03:22 No.31251628

>before pic is aways high angle
>after pic is aways in butt level angle

Anonymous 2015-03-06 15:10:30 No.31251690
>squat 95lbs

Wouldn't you have to do a shit ton of reps at that weight to make any progress?

Anonymous 2015-03-06 15:17:51 No.31251748
Pretty much no calories I drink a fair amount of both during cuts.

Anonymous 2015-03-06 15:21:58 No.31251790
you're just being a pussy. DOMS goes away during your warmup, at least enough that you can lift properly. I've gone to the gym many times where I could barely walk from the car and still did squats. you should at least try a few minutes on the bike and a few warmup sets before you determine that you can't squat.

waiting won't kill you, but it wastes training time for no good reason.

Anonymous 2015-03-06 15:24:46 No.31251821
thanks anon.

Anonymous 2015-03-06 15:26:18 No.31251837
When lifting I feel like I've got little energy to actually life more weight.
I usually get tired after one or two compound lifts.

What could be wrong? I'm bulking and sleeping 8 hours MINIMUM.

Anonymous 2015-03-06 15:27:32 No.31251849

could be overtraining or eating the wrong foods

Anonymous 2015-03-06 15:27:33 No.31251850
if your fat and just wanna lose fat sure thatll do it if you wanna make gains then lmao

Anonymous 2015-03-06 15:28:53 No.31251862
It can be test levels.
But I think you're just depressed, anon. Make some cardio (it really helps) and try getting your shit together.

Anonymous 2015-03-06 15:31:26 No.31251884
I see a lot of people at my gym do incline chest flies, whereas i just do flat. Is there an advantage to incline?

Anonymous 2015-03-06 15:31:34 No.31251888
i know this feel
i always do squats first otherwise i'm way too drained

Anonymous 2015-03-06 15:38:03 No.31251954
Can someone r8 my PPL routine pls


BB OHP 4x5
BB BP 4x5
Lateral raise 4x10
Chest Fly 4x10
Cable pushdown 4x10


Romanian Deadlift 3x8
Pullup 4x5
BB Row 4x5
Pulldown 3x10
Seated row 3x10
DB Curl 4x10


Deadlift 2x5
Squat 4x5
Leg curl 3x10
Leg extension 3x10


Anonymous 2015-03-06 15:38:55 No.31251964
Yea, at first it was squats, but today I did bench first and I felt as drained, which is weird as bench is one of my lightest lifts.

I have been depressed; however I don't know how to counteract that.

What foods could be causing this?
I'm certain it's not overtraining as im only doing 3 compounds and 2 accessories each workout, and I work upper body on workout A, and lower body on workout B.

Anonymous 2015-03-06 15:42:33 No.31251994
Is this your 2nd day? The weights should still be light, even relatively light
You will feel better after you've walked there. Warming the muscle up makes it better

Before even reading the whole post, read the book faggot. Your problems will easily be solved by yourself and you will stop fucking up your progress in multiple ways

SS uses the low bar squat exclusively, not high bar
You need to stretch and maybe foam roll to deal with your hips and quads. I would guess that you have APT

Time off needed only if actual injury. Start stretching and rolling now
It is only common to stall, especially on squats, if you are fucking up your technique and recovery
Read the book, watch videos adn improve your form. Stretch and roll

It might start to lose taste and solidify. And obviously it's not a good idea to leave milk out. You might be OK if it's just a couple of hours or so though.
Still, when I used to use whey I would just put the required amount in a little bag/container and mix it when I was about to drink it. There's no reason not to do this, so that's what I'd recommend

I highly doubt you are <10% bf
If you weren't lifting before, just keep at it until it's time to bulk, because you don't really have any muscle to lose anyways

Lift heavy shit
Further reduction of deficit

Keep at it though man, don't worry too much. Just make sure your deficit and counting are veyr finely tuned (i.e. track your daily/weekly weight loss trend and make sure the numbers are as predicted = 1 lb/week for -500)

In general, neutral/natural grip
Grip width change should be dependent on what you want to hit harder and how you feel it (personal preference)
People commonly change their grip width for perceived change in lat involvement. Do your own research

Do whatever you want. A lot of powerlifters are joining the dark side now too

Anonymous 2015-03-06 15:46:33 No.31252043
Brehs I'm doing SS bench/row today, what accessories should I do? First reply decides.

Anonymous 2015-03-06 15:48:08 No.31252060
Curls and lateral raises

Anonymous 2015-03-06 15:49:58 No.31252075
your body may need a break from weight training. take a couple weeks off and start hitting it again.

Anonymous 2015-03-06 15:52:28 No.31252106
Will a 5x5 program with higher rep accessories be enough for aesthetics?

I want to build a good base while still looking nice in the meantime.

Anonymous 2015-03-06 15:53:37 No.31252124
>take a couple of weeks off
I've been lifting only 6 months and I am not about to miss a session.
I really can't do that; in those 6 months I've made such terrible progression. I will loose too much strength. My bench has only gone up 15Kg; I can't afford to loose that.

Anonymous 2015-03-06 15:55:36 No.31252146



Anonymous 2015-03-06 15:57:22 No.31252163
You should be able to look this up for yourself
Regular OHP hits the front delts hard
BTN has much more lateral and rear delt involvement. But less weight can be used BTN and they can really snap some people's shit up, so they are not recommended.
BTN pressing puts your shoulders in a very vulnerable position, so some may never be able to do them comfortably

Fix your form and eat more
Plain old 3x5 should be able to carry you though 60kg without any assistance exercises. Any rep range, really

See pic related

Thinner bars are easier to grip
I think you should reevaluate your grip placement again and watch a video or two on it, as well
Also, chalk up

Anonymous 2015-03-06 15:57:25 No.31252164
I'm right handed and my right bicep is noticeably larger and stronger than my left. Should I just keep doing curls with both arms and they will even out, or is it worth actually only doing them with left arm until it catches up?

Anonymous 2015-03-06 15:58:48 No.31252175
If i missed 700 cals last night(fall asleep) can i eat them in morning and continue my 2400calorie cut.? pls respond jeff

Anonymous 2015-03-06 16:00:07 No.31252183
Do more dumbbell work m8 (srs)
Its the same as lat disbalance..

Anonymous 2015-03-06 16:04:40 No.31252214
I am 6ft2 214 pounds. Been doing SS for 2 weeks. Currently maintaining weight while lifting.

Is it ok to carry on as I am, or is it better to lose weight first then bulk back up? (More concerned about gaining strength than aesthetics)

Anonymous 2015-03-06 16:04:57 No.31252217
Check your diet. Eat better, eat enough (moar). Drink more water
Sleep more
Skip 1 session if you've actually been hard at it and consistent for the full 6 months. Sometimes a week (or even a few days) off can do the body lots of good.
And yeah, cardio was a good suggestion too. You won't lose your gains unless you take like 1.5+ weeks off and ahve a shitty diet the whole time

>muh upper chest
Personal preference
Mine is no flies at all, but to each his own

Pick one and read the book, faggot.

Curls sound good though

Yes. Don't overdo it on the accessories. As a beginner, the compounds will still grow your arms, and progressing them should always be the focus

Smoke a ton of weed
Spend less time sitting

Eat calorie dense foods
Olive oil, peanut butter, milk, nuts, fast food, etc etc

Anonymous 2015-03-06 16:06:11 No.31252227
Fuck yeah, I love curls.

>Pick one and read the book, faggot.
Okay, sorry for not saying strength program, but SS is a lot more easier.

Anonymous 2015-03-06 16:07:17 No.31252235
Start fapping with your left

Just continue on as normal
One fuck up isn't the end of teh world, it's just one fuck up

Do whatever you want man. Just make sure your technique is down by the time the weights get heavy

Anonymous 2015-03-06 16:07:41 No.31252242
please respond >>31251954

Anonymous 2015-03-06 16:09:19 No.31252260
uneed to lift the elbows up and concentrate on catching the bar on your front deltoids

Anonymous 2015-03-06 16:10:39 No.31252275
> just keep at it until it's time to bulk

Ok, well thanks nothing.

And when is that time, exactly?

I'm doing startbodyweight (towards the end of most progressions). I bulked up before and got fat built. I just wanna lose as much fat as possible (over 2 stone in 8 months) before starting a lean bulk.

If you don't know, it's ok not to write anything.

Anonymous 2015-03-06 16:15:27 No.31252321
>I just wanna lose as much fat as possible (over 2 stone in 8 months) before starting a lean bulk.
Seems like you know exactly what you want to do

Sorry you seem upset by the response. I don't like to respond to the 'cut/bulk' buys because they are always driven by insecurity and difficult to please with a single response.
Usually I'll just give:
>do whatever you want
>whatever makes you happy

If you want to be autistic about it, go to CBT

Anonymous 2015-03-06 16:18:57 No.31252364
So /fit/ I've been lifting for about 3 months now. Wednesday was my leg day and I did squats, calf raises, leg press, hamstring curls and abs. It was a pretty good workout. later that night I was picking my dad up from work and when I turn my upper body I got a sudden pain in my inner, upper right Pec. At first it was unbearable but then it slowly got better. Now it only hurts when I inhale or exhale. Google offered nothing, so what could it be? Hospital worthy?

Anonymous 2015-03-06 16:21:04 No.31252386
So you know nothing, backing this up with bullshit, but other people are the insecure ones.

Here's a simple question for you oh wizard:

At what point can you tell skin is flabby, or is just loose after cutting for a while?

Please... I know what you're thinking, but re-read the question. If you don't know the answer, don't bother posting.

This is QTDDTOT, we're after answers, not "anon takes umbrage over somebody calling out his proud ignorance.

Anonymous 2015-03-06 16:25:38 No.31252427
><10% bf

Anonymous 2015-03-06 16:30:26 No.31252483
>Doesn't realise he's the smartass or pubmed dude
I wonder why.

Thanks for your input. You have made /fit/ a better place, a place without ignorance.

Anonymous 2015-03-06 16:35:30 No.31252537
FWIW he didnt ask if he should cut or bulk he asked when he should switch. even you said

> just keep at it until it's time to bulk,

you just didnt back it up with any evidence.

Dont get upset, bro. We're here to learn.

Anonymous 2015-03-06 16:36:19 No.31252550
Seems alright, I'd do bench first on push day and add incline db

Anonymous 2015-03-06 16:37:30 No.31252565
How do you get started with weighted pullups? I'm gonna look like a retard with a dip belt on having only 2.5lbs on it.

Anonymous 2015-03-06 16:38:53 No.31252581
>I'm gonna look like a retard


you hear me?




and if they do

listen to me

and if they do...WHY WOULD YOU CARE?????

Anonymous 2015-03-06 16:39:19 No.31252587
What should I do if I have still have DOMS in my legs on one of the days I'm meant to be doing squats

Anonymous 2015-03-06 16:42:11 No.31252614
Read the sticky and realize that DOMS doesn't really mean anything. They'll go away once you get warmed up

There's been similar posts ITT

Nobody cares what you do.
Put a DB between your legs if you don't want to use the belt


Anonymous 2015-03-06 16:42:53 No.31252618
You should be doing squats?..

Anonymous 2015-03-06 16:44:59 No.31252641

Anonymous 2015-03-06 16:45:31 No.31252647
the exact answer I was hoping for

time for squats

Anonymous 2015-03-06 16:48:27 No.31252678
Do deadlifts at a lower weight dummy. Even if you feel silly doing such light weight in the gym, no one gives a shit really. People give more credit to the guy doing low weight with proper form over the guy just slinging shit around.

Getting stronger isn't a race, it's a marathon. You're gonna make it bro.

Also, try some hyper-extensions. They feel amazing, like lifting and stretching combined.

Anonymous 2015-03-06 16:50:46 No.31252696
You should fuck off nobody is reading that wall of text. as long as there's progress keep it up

Anonymous 2015-03-06 16:52:50 No.31252715
If all you can manage is a 2.5lb weight, just stick with normal pullups until you get stronger. You don't need to start doing weighted pullups until you can bang out 15-20 pullups in one set, and by that point you should be able to do 5-10 with a 25lb plate

Anonymous 2015-03-06 16:54:12 No.31252738

Anonymous 2015-03-06 16:56:24 No.31252760
Im 200lbs trying to get to 180 and put in about 1 hour of strenuous running everyday.
Does it seem right that my TDEE is 3600 cal and my daily 2700 based on my workout if im trying to lose ~2lbs a week.
The only time i have experienced weight loss is when i eat 1500 cals and still ran the same.

Anonymous 2015-03-06 16:59:34 No.31252794
how do you get to 15-20?
not that dude, but i've been stuck at 8-10 for ages now

Anonymous 2015-03-06 17:01:56 No.31252820
A marathon is a race you raging faggot.

Anonymous 2015-03-06 17:22:49 No.31253095
3600 is definitely too high for your TDEE
Calculators tend to overestimate the calorie expenditure from exercise, so just put sedentary or 3x/week for exercise

Besides that, see the trial and error and calorie counting advice here >>31252163 >>31251994
Also, going for 2 lbs/week is probably too much, you will lose muscle mass

Grease the groove
Do sets and then negatives
Do more sets of lesser reps

So basically just do more and more pullups in a day until you can 'bang out'

Anonymous 2015-03-06 17:50:34 No.31253446
Thanks I figure if I keep around 1900-2000 plus running, should be good for a little over 1lbs per week. Ive noticed with low calorie intake i will lose weight but my metabolism slows down so i wont lose any while it recovers. Ive also changed my meal intake from 3 to 6 and it works better to control my hunger and energy

Anonymous 2015-03-06 17:55:51 No.31253510
I sit down at work and then I come home and sit down.
Lifting is the only exercise I get.

How much cardio should i be doing? (Assuming I'm trying to cut)
I have access to a exercise bike

Anonymous 2015-03-06 17:58:15 No.31253535
How bad is my deadlift form?


Anonymous 2015-03-06 18:00:45 No.31253557
Would 30 40 30 be a good macro target for maintaining?

Anonymous 2015-03-06 18:02:04 No.31253575
I suffer from depression. Why, if I don't work out for a while, do I get hit with a major depression spell right after working out? I know the best option is just to not stop working out, but sickness happens.

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