I was talking to a girl I met on tinder a few months ago who I'm going to meet again in a few days and when the conversation got Hispanicy she told me she likes to have sex before and after dinner. I can barely get my dick hard in the same day after cumming, let alone can I do it in a span of a few hours.
What the fuck can I do bros, I don't want to disappoint this girl because she is extremely qt. I was thinking about viagra obviously, so what is a safe dose?
i am very skinny 6'1 135lb
if i clean bulk for a while to fix my eating habits before i start working out, will i become skinny fat and the fat go to my belly? or will it go to my arms and legs bc thats where i need it to go
Bro if you are already over 6’ and 135, lifting will probably just increase your appetite, and make you more willing to eat more frequently/bigger meals.
If that’s the end goal, just fucking start with it. Stop planning and over thinking. Start with strong lifts and one good habit will create another.
Nobody can say this becouse it depends on your genetics. And if you can only add one habit at a time, you should start with lifting before you do a "clean" bulk. Becouse if you bulk now you just gonna get fat and it will do nothing. This fat doesn't bring you any advantage.
What part of my back should I train to get lats to show better from the front? As in when not flexing or posing. I think I have a strong and thick back, but you almost can't tell from a front pov. Should I focus on lower lats/underhand grip stuff?
I'm a skinny newfag (5'9 130lb 10% bf), just started a LP routine 2 weeks ago. Long-term goal I wanna be big as possible (especially my upper body) and max out my weightlifting potential; wanna to permanently become a bigger guy, like stabilize around 200-230lb. Short-term I wanna get my numbers up and pack on muscle.
Should I stick with the recommended 1lb a week/bulk until 15% bf strategy? That'd be 2300 calories and stopping after gaining 15-20lb, is that enough or should I go higher? Both those numbers feel low to me, tempted to just say fuck it and eat like 2700-3000cals and see what happens.
my personal take is to go a bit past 15%, but i am more comfortable with a bit of chub than most people i think. i started out at 6'0, 110lb fyi. it took me till i gained 70lb before i really had to cut. the thing is you are so skinny that you are also underfat and any fat will actually look good on you to a degree because it will help fill out your frame.
tldr i wouldn't stop at 15% bf. throw out aesthetics for a bit and just try to get strong. cut when you feel like it's time. you'll know in your head when you're getting close. good luck anon
nothing but cardio gains and fat loss doing that
[...]
stick with that then and slowly eat more as your weight increases. forgot to say its ok to go past 15%. 20% is my limit. lifting and muscle gain is a marathon. if you want to be 200lb at 5'9 and not be a fat fuck its gonna take many years. getting fat now is not going to help.
Thanks. My only concern about going past 15% was just going against the conventional advice. So long as I'm making visible gains and don't look like shit I'm fine with it personally, I just didn't want to make things harder for myself without realizing it.
Those scales are infamously inaccurate. They are useful to build a tracking log, but not as an absolute measurement.
Reason is that it uses 2 points of contact, your feet, and measures what's in between, ie your legs. And even that one job it does quite poorly.
Everyone carries fat differently; some might have 10% in their legs but 15% in their belly, 12% in their glutes, some other % in arms, etc.
If you want a decently accurate you need a trained person with calipers at a minimum (no you cannot do this accurately yourself), and a proper scan if you really want to be accurate.
Again; those scales are useful for tracking +- fat% over time. If it says 10% today and 13% next month you done bulked poorly. But that's about the extent of how useful and accurate it is.
It saying 10% does not put your entire body at 10%, and even your legs could be +- a few %.
My understanding was scales like this tend to overshoot their estimates compared to caliper/DEXA results. So if anything I might be a lower bf% then 10%.
This video shows what I'm talking about but I've read similar anecdotes from other people https://youtu.be/tUBnGpe7Gd4
Whether they over or undershoot (and by how much) depends on a lot of things, most of them outside your control and some outside of your ability to know/tell.
They don't all use the same chips, sensors, and algorithms. Results will vary between models.
They'll tell different tales depending on your build. Note how it asks for your height; longer/shorter legs will increase/decrease the path and change the equation.
However it doesn't ask for leg length, so a man with longer legs and shorter torso will get different results than someone with a longer torso and shorter legs, despite being the same overall height. Is the higher or the lower result accurate? Who knows. I'd suspect even the engineers that made the thing might not be able to tell you.
And again; people carry fat differently. Alan might well carry his fat predominantly in his legs so the result on his scale is going to be higher, whereas you might carry most in your gut which means your results will be lower.
He himself mentions that this video is incredibly limited and very inconclusive. One test subject, one test per method, aint nowhere near enough to draw even weak conclusions from.
These scales are tools to track progress. Not a tool to accurately assess your current state.
1 year ago
Anonymous
Fair enough, I've got DEXA scan scheduled for tomorrow just to get an accurate number. Will be useful to have to track progress with the scale.
I carry a lot of fat in my thighs so my results might be similar to his, but hard to say. I just feel so skinny at this 130lb that I'd be surprised if I was closer to 14% bf. Would be nice not to have to cut down into the 120s to get to that 10%.
Just woke up (western eurofag) and my right upper eyelid is all swolled up. Like it stung by a mosquito or something, but there's no mark.
College is starting again today and I don't want to ruin my chances with the fresh QT pies that will put a coin in the cock carousel soon!
What can I do? I leave in an hour :c
Larping as a cool mercenary wasn't really an option. It somehow got a bit better and I actually had class one hour later (I showed up and it was empty, turns out I wrote my planning wrong).
I had basic interactions with a girl, but she wasn't interesting.
I used some of my free time to locate the girl sitting alone with the biggest boobs. I'll try to sit next to her tomorrow.
I'm skinnyfat and been using a skier+climber elliptical on max resistance for 40-45mins at a time, eating high protein with a caloric deficit. Will I get small, gradual upper body gains from the skier element or virtually nothing? Just curious, I'm expecting it's virtually nothing.
stick with that then and slowly eat more as your weight increases. forgot to say its ok to go past 15%. 20% is my limit. lifting and muscle gain is a marathon. if you want to be 200lb at 5'9 and not be a fat fuck its gonna take many years. getting fat now is not going to help.
what are those blocks people use on the hammer strength incline press to increase the distance between the handles and their chest before starting their set?
is rauwolscine from gorilla mind any good? should i combine it with anything else? such as lean preworkout from transparent labs?
im trying to lose fat for clarity
Sure. It's good to train them. Increase the resistance over time with more weight, slower reps, different harder exercises. However, abs are mostly down to your level of body fat percentage.
Fuck. Bro, as a fellow ex-landwhale (I weighed 30% more than you) there's no sugarcoating it. It will take time.
If you manage to create a ~1000kcal deficit, which you can with your bodyfat percentage, you'll be losing ~2lbs of fat a week. If you combine that with noob gains from heavy lifting and a decent weightlifting routine overall.
So say that the really slim outline you are aiming for is around 160lbs or something, that's 70lbs or about 35 weeks of perfect dieting in a severe deficit.
1 year ago
Anonymous
That outline was more along the lines of 135 ish, where I was a couple years ago, but let myself go a bit. So how long would losing nearly 100lbs take if I snake diet?
1 year ago
Anonymous
Depends entirely on how much you refeed. I'm not a fan of fasting, since it destroys lean mass, but that's not a concern to you, I suppose. There's also the issue of overfeeding, which I find extremely dangerous. I know a dude who fasted 2 days with a refeeding day on which he ate so much, he managed to get even fatter.
In the spirit of "teach a man to fish..." and all that, do the following:
Calculate your TDEE with your bodyfat percentage.
Multiply it by 7 for an entire week.
2.2 lbs of fat are about 7.700kcal, give or take.
Decide on a deficit, this means consuming less calories than expending.
If your deficit is 500kcal, or 3500kcal weekly, you're losing slightly less than a pound of fat per week.
If your deficit is about 1100kcal you are losing about 2.2lbs of fat per week.
Calculate how large your deficit is going to be, stick with it, see what happens.
Is it fine to exercise when you're still sore? I exercised for the first time in a long while a few days ago and had extremely sore muscles for the past 3 days, they're still a bit sore but I think I can go for round 2 now, I'm just checking if there's any reason not to other than it hurts initially.
As an absolute beginner, I had some nice sorenes for the first week, but now I barely can feel it at all. Am I not hitting hard enough? I usually do 3x8 of one excercise always to failure, still don't get the sorenes from the first few workouts. Should I do Dropsets? Is soreness needed for growth?
>Am I not hitting hard enough?
depends. what program are you running? are you increasing the weight every session? lifting to failure is silly btw. >Should I do Dropsets?
no >Is soreness needed for growth?
no. you shouldn't necessarily feel sore the day after lifting, just weak.
No, not at all. I can barely do the full 3x,8 with my current weight. I'm doing squat, barbell row and Benchpress one one day, and deadlift, overhead and pull-ups on the other day. I'm thinking about adding barbell curls and some abs excersise(don't know which one though) on either of the sessions. I thought failure was essential for hypertrophy?
I want to switch from a beginner program to something more hypertrophy oriented. Is it an issue that I am currently on a cut? Should I wait until I switch to a bulk?
FUCK THIS SHIT
Whenever I OHP this lil nigga hurts like crazy. It's a stinging, almost pinching pain. Mobility is not limited, doing various stretch and mobility excercises, all tests indicate I should be able to OHP without issue.
Yet this lil nigga completely screws over my workouts. I can push through the pain in initial sets, but the more/heavier I lift, the worse it gets.
It also screws with later lifts, namely deadlift and pullup.
HELP.
Any /swim/bros have advice on fitting workouts in between swim days? Trying to improve my strength for better underwater in fly/free
At the moment I'm doing 3km 3 days a week
What's a good, comprehensive fitness plan for a beginner?
I am having a miserable time finding anything that actually makes sense. There are plenty of plans that are probably plenty good, but they are chock full of incomprehensible jargon that takes more time to read than it would to just go to the gym.
I'm trying to get relatively cut for a halloween costume. I'm not in awful shape, I'm just not particularly muscular. I've looked everywhere and it feels like every "plan" I've seen so far just wants to separate me from my cash.
Not really fitness related but this is the best place for it; how do I get rid of dandruff? Doesn't matter what shampoo I use or if I dont, a day later a film of grease and dead skin forms on my scalp and I'm back to dandruff. I rinse it well like 3 times per shower so it can't be that
I'm not an expert but like a good percentage of skincare is just staying hydrated. Try to change your pillow case once every two weeks at most, preferably closer to once a week. See if it helps. If not, idk, go see a dermatologist or something
Stop washing your hair so much. Once a week or so. You're scrubbing all the oils out and drying your scalp like crazy. If its really bad and you might wanna get a shower cap and dodge the water entirely on days you dont wash it. Avoid hair gels/products
Get a dandruff shampoo with coal tar in it like pic related. It's the only thing I've found that will knock down an intense dandruff outbreak because it kills the fungus that causes dandruff. It's very strong and breathing it in probably gives you cancer or something, so only use that when you have an extreme outbreak and not more than twice a week, otherwise you should not wash you hair with shampoo EVER. Rinse with water when your hair isn't dirty, and use a gentle conditioner (without shampoo) when your hair is dirty. If your hair is just sort of dirty, rinse it with scalding hot water and that'll usually get it clean enough. Massage your scalp often, at least twice a day and whenever you shower. Stay hydrated.
I had psoriasis for years, tried pretty much everything mentioned, none of it helped apart from a shampoo containing thymol, which reducing the itching a bit but not the flaking. What solved the problem was actually cutting out seed oils. Dandruff/psoriasis is an inflammation response, cut of the source of inflammation and no more dandruff
i lift weights 2 times per week, should i drink my protein past recovery day between workout days? i.e., i lift on tuesdays and saturdays, so is there a reason to keep drinking it on thursdays, fridays and mondays?
protein should be daily and something you shoot to consume during recovery as well as lifting. If you have less of something on off days it should probably be carbs.
Yes. Protein is always important for recovery. If anything, you want to a leaner diet on off days. Save sugar and carbs for the days you train, since they at least might give you some extra energy.
>trying to bench +1 rep from last week (going for 5 reps) >fail first 3 sets >know for a fact I won't manage 5 reps on my fourth attempt >know for a fact I can do 4 reps with strict form >do 4 reps, don't attempt fifth rep, rerack the weight, wait about 30 seconds and do one rep, attempt another one and fail
Is this better than attempting and failing the 5th rep without rest? Can I count this as some form of progression?
Did you get 5 reps? No. Does it matter? Probably not. I was in a very similar situation last week and I decided to just retake the same weight for the following week. Got my full set yesterday.
What's a good, comprehensive fitness plan for a beginner?
I am having a miserable time finding anything that actually makes sense. There are plenty of plans that are probably plenty good, but they are chock full of incomprehensible jargon that takes more time to read than it would to just go to the gym.
I'm trying to get relatively cut for a halloween costume. I'm not in awful shape, I'm just not particularly muscular. I've looked everywhere and it feels like every "plan" I've seen so far just wants to separate me from my cash.
Redpill me on gym times, Bros. I used to go early in the morning (6-7 am) because it's empty as fuck. There are like ten people in total.
But I want to ogle some MILFs while working out. When do they train?
Complete beginner here. Im a 31 y/o fat fuck whos had enough and wants to finally get strong. My main goals are both strenght and aesthetics so I cant be bothered with powerlifting.
I've been lifting for 1 month, currently following the Reddit beginner routine, which I'll probably follow up to 3 months.
Workout A
3×5+ Barbell Rows
3×5+ Bench Press
3×5+ Squats
Im currently going to the gym 3 times a week which I consider is enough for now since im still too weak and early to start thinking about going more frequently.
Anyway, I was thinking, what could I possibly do on rest days? Im considering some grip training or maybe flexibility training. Or even both.
Is this a good idea or should I just simply REST and do nothing else?
If flexibility training is a good idea, can you recommend me some good routines? (again, beginner friendly)
Thank you frens.
It gives measurable results fast and teaches important lessons like 'what does going all out feel like' and 'how do I push myself to the limit'. Keeping the reps low also prevents form breakdown.
Does anyone have that gif of some guy doing OHP but tossing the barbell in the air and catching it with each rep? I think it was from a video of circus or gymnastics performers training for routines where they have to throw people in the air and catch them.
My right elbow clicks when I do push ups, it doesn't really hurt but I can feel it distinctly. I looked around on line and the most I saw was that I would do more stretches or warm ups before exercising... how the hell do I stretch or warm up my elbow?
Is it common for ankle flexibility to keep beginners from being able to squat? I can't hold the bottom of a squat, even with just bodyweight. I feel a ton of stretch in the front of my ankles and shins, and tip backwards. Is this just something I am going to have stretch for a few weeks before I can do a squat?
Why is it that I find it impossible to get a peak contraction in my biceps? I cannot physically shorten it enough to really feel the maximum tension in the muscle. I was wondering if it could have to do with having short insertions or something like rounded shoulders since it attaches there and the tendon is lengthened if the shoulder is too far forward.
You might be doing everything right but are just not strong enough to get this sensation. As long as you are getting stronger be it in reps, sets or weight you shouldn't worry about the feel.
is static stretching daily (after my workouts) going to be beneficial in any way? or am i wasting my time? i have a full body stretch routine where i hold 10 different stretches for 30 seconds each.
Stretching is massive for injury prevention if you do any sports. If you only lift, then it isn't that useful. It is convenient to be able to do things like scratch your back and touch your toes though.
Honestly out of all the SwoleShack stuff I've done so far, the increased mobility I have from stretching is the best perk IMO. Being able to pop a squat anywhere and chill is very convenient.
How many calories and how much protein do you estimate this meal has? I have a new job and they don't have a kitchen but there's this vietnamese place and they have meals like this which are perfectly fine for a good price so I'm probably gonna be eating this for months for lunch.
I could bring a scale on a weekend and then autistically eat away the things seperately i guess to get their weight. It's not much chicken I'm afraid, probably like 60-80g in total. That's some regular brown pepper flavored sauce btw, do you think it's a lot of sugar? Doesn't seem to fatty/creamy
Hard to say exactly without knowing the ingredients. Id definitely bring that scale. I have one at my job i keep in my locker and an app that i throw everything into. Makes life 100x easier for beginners
Hm will probably do then, i noticed their portions are very consistent, the rice is always the same amount because they have this big spoon thing which packs it up into this ball, and the meat and veggies are always in the same ballpark too
How many calories and how much protein do you estimate this meal has? I have a new job and they don't have a kitchen but there's this vietnamese place and they have meals like this which are perfectly fine for a good price so I'm probably gonna be eating this for months for lunch.
I could bring a scale on a weekend and then autistically eat away the things seperately i guess to get their weight. It's not much chicken I'm afraid, probably like 60-80g in total. That's some regular brown pepper flavored sauce btw, do you think it's a lot of sugar? Doesn't seem to fatty/creamy
Just had dinner there again, so yeah this is the same meal just Hispanicier with some chili
Hard to say exactly without knowing the ingredients. Id definitely bring that scale. I have one at my job i keep in my locker and an app that i throw everything into. Makes life 100x easier for beginners
Does anybody want to be my accountability partner? We could share each other's routine and then always send each other proof that we ate the right thing and worked out and such. I have huge trouble doing this consistently and I think if i had an obligation towards someone else it can become a habit much easier
>Train 4-6 months >Hit 3pl8 Deadlift >hit 2. 5Pl8 Squat >Bench barely 1pl8 >OHP barely can take the bar
What's wrong bros. Do I have muscle atrophy or dystrophy in my upper body? Is my twig arms or thin wrists cucking me? Is it my form? Am Im not breathing properly?
I am seeing progress in variations of the two exercises (dumbells).
Proud of my progress of in Squat and DL. But being mogged by every man, girl or elderly man in bench and ohp is making me wanna kms.
barely 1pl8 >>OHP barely can take the bar
Your upper body training is just bad. If you can bench 1 plate you can OHP more than the bar. Put your lower body lifts on the back burner for a while and focus on getting your bench and ohp up.
why do bodybuilders only eat like 50-60g of fats a day even when eating 5k+ calories? dont their hormone levels get fucked if they keep that up for a long time?
>rope pushdowns >feel arms quivering like crazy >no pain but also no burn >look in mirror during set >can actually see the muscles shaking on each rep
am I finally doing these correctly or am I driving to snap city?
How do I stop myself from slipping off the work out bench? Like, I try pinching my shoulders together for incline presses and lose form a second and one shoulder slips off and shit hurts like a mf the next day, whole are between shoulders aches so bad I can barely breathe. >just dont
yeah however why cant they make those things wider as to avoid injuries?
good evening guys, i started lifting two months ago and now i don't feel the urge to masturbate at all (earlier i was literally the coomer meme). also earlier if i saw a hot women in the street i would stare at her breasts but now i just dont care. what are the possible explanations?
How important is sleep, really?
I have developed some insomnia, and I'm not getting more than 2-4 hours of sleep at night. I fall asleep ok, but I'm waking up in the early early morning unable to fall back asleep.
Should I even try lifting still, or is it pointless if I'm not getting even 6 hours of sleep a night?
>How important is sleep, really?
Very. >Should I even try lifting still
Yes.
You won't make as much progress as someone who gets a full night. But you will still progress.
I'd err on the side of caution with volume and weight. Do not push yourself hard, try and do it before a day off in the beginning so you're not crashing at work the next day.
Chances are nonzero it will even help with lack of sleep, but that is heavily dependent on the root cause. Talk to a doctor if possible.
my joints are killing me. I can tell I'm not healing up and recovering normally. this is the worst fucking thing to happen to me. I used to sleep like a baby. I'm considering working out in the mornings instead now, because maybe that will help.
I don't want to stop lifting, so your advice was motivating. Thank you, anon.
I've tried melatonin, muscle relaxants, hydrolyzed and ambien. took all of those last night, and still couldn't fall asleep until 330 this morning - I went to bed at 11pm. i need to see the doctor, but I just started a new job and I can't afford to take any unpaid time off or risk firing.
Other then the job did anything else change that could've caused it? Did you move? Change your diet? Start or end a relationship?
1 year ago
Anonymous
nothing has changed i dont believe. I've been working out for almost a year, and everything, including diet and supplements have remained constant in this time. The insomnia started out of the fucking blue about a month ago. I am also getting sever night sweats. I put on 25 lbs in the last 4 months, and wonder if my body just doesn't like its size now. Maybe I should lean out? I know that's probably not the issue, but I'm at witts end here.
no, I'm flipping around in bed, trying the couch, white noise, no noise. no, I don't want to be on the phone. I want to sleep, so I just toss for hours. Then, when I do get sleep, it feels like I can remember the entire night half sleeping.
>my joints are killing me.
If you are experiencing these sorts of symptoms, stop.
As long as you can keep going without issues keep going, but at a certain point draw the line for your health and safety. Joint pain is one of those lines.
Focus on recovery and rest and fixing your issues. At the very very least reduce volume and intensity to half, if not less.
It seems like quality of sleep is more important than total time, but sounds like you're getting neither. Watch the video and implement at least some of the tips.
guy's kind of a fag, but has good tips on sleep.
How do I figure out the cute girls name at my gym? I've seen which car she drives. I can't approach her cause I think she hates me. She was never once smiled when looking at me. For the first 3 weeks around her I avoided all eye contact.
Why the fuck would you want to know her name if she already hates you for being a fucking stalker? You already fumbled the bag without ever saying a word to her forget her.
Is 1/2/3/4 ORM or is it like 5 reps? Also I am 1 month in and can squat 190, bench 165, DL 200, and OHP 85, is that pussy shit? I don’t want to ego lift but I always see people DL 300+ am 5’4 140lbs. Yes I know.
For the 1234 achievement 1rm is fine, and a solid marker to hit.
Don't worry about what other people are moving. A 4pl8 dl at 140lbs bw is nothing to sneeze at, and likely higher relative strength than a fair amount of people with a higher absolute strength.
Focus on your own improvements; if you lift more today than you did yesterday, you are doing just fine.
>5'7" >148lbs >20% body fat
According to /fat/, my cutting calories has me at 1400/day (500 deficit), but that seems a little low. Do I just suck it up and go with it?
Recommendations from guides and such are starting points, not gospel. Start at what you think sounds right, do that for a week or two and re-assess with new information.
IE if you think 1400kcal is too low, try 1600 or 1800, see if/how much you dropped after 2+ weeks, then adjust daily intake accordingly.
>5'7" >148lbs >20% body fat
According to /fat/, my cutting calories has me at 1400/day (500 deficit), but that seems a little low. Do I just suck it up and go with it?
As a fat guy loosing weight myswlf, yeah, just suck it up. To loose weight you need to be hungry, so get used to it, and learn to be hungry instead of full all the time. Something that’s helped me is that instead of thinking “wow I’m hungry i should eat” whenever I’m hungry, I instead try to steer my mind towards “wow I’m hungry, that means I’m eating less and therefore loosing weight”.
If eating small meals is too hard for you then try skipping a meal(maybe skip breakfast) so you spread the 1400 cals across less bigger meals. And make sure all of those 1400 calories are in meals instead of small unhealthy snacks throughout the day.
Right. I've stopped snacking and eating garbage and adopted an IF protocol just because of the relatively small volume of food. I can autistically eat the same things day in and day out, so I have meals planned out and made for the next week. Im just concerned that its such a small amount of actual calorie intake (i think the minimum for an adult is 1200)
Fat people can go longer without eating because of all the fat stored, that’s how fasting works, but if you’re concerned maybe you could try working out more(afaik cardio makes you loose the most calories), at least enough to let you eat more while still being at the same calorie deficit
Don’t take my advice too seriously btw I’m not a pro or anything that’s just what I’d do.
I lift 4 days/week, 2 of which have a HIIT component after, and then do some regular rooning another 2 days (Friday being my pure rest day). My understanding is to just list the activity as sedentary as a safety measure and go from there.
For the 1234 achievement 1rm is fine, and a solid marker to hit.
Don't worry about what other people are moving. A 4pl8 dl at 140lbs bw is nothing to sneeze at, and likely higher relative strength than a fair amount of people with a higher absolute strength.
Focus on your own improvements; if you lift more today than you did yesterday, you are doing just fine.
[...]
Recommendations from guides and such are starting points, not gospel. Start at what you think sounds right, do that for a week or two and re-assess with new information.
IE if you think 1400kcal is too low, try 1600 or 1800, see if/how much you dropped after 2+ weeks, then adjust daily intake accordingly.
How often should I be reconfiguring? I understand its part of the self coaching aspect to track the progress, but I don't know if calories should be adjusted weekly, 2 weeks, or what.
I'm a little more cautious because I got over having some reactive hypoglycemia stuff a couple months ago, which made me lazy with diet and training, and I would prefer not to revisit that kind of shit again
>How often should I be reconfiguring?
Ideally you weigh daily, or every other day, at the same time (ie in the morning). Take those measurements and average them out for the week.
Avoid tunnel visioning on daily progress (or lack thereof), it's the average that counts.
Check after 2 weeks that you've made some progress, but only adjust if nothing's changed or you really feel like shit all the time.
For the first real adjustment go with 4, or more. First couple of weeks is a lot of bouncing. Body does weird things like drop up to 5kg in the first week then nothing for 3 weeks.
After that just you can adjust every week. I prefer 2~4week adjustments but I've done this a few times so I know what to expect.
Real important to not let your mood impact progress. Do not look at the scale and see no change and start fucking with things too soon: only look to the weekly average. I discourage myself allatime every time and I have to force myself to trust that it's actually working, just not as quickly as I'd like.
Note: I have no experience or knowledge about hypoglycemia, take your own experience and knowledge and supersede any of the above if you believe it is necessary.
1 year ago
Anonymous
Thanks, brah. I was reading that the first week of any diet shift will yield fucky outcomes from water and electrolyte changes, and that 2 weeks should be a minimum for making actual diet shifts, so I figured changing a diet twice a month might be a little unnecessary.
As for the blood sugar shit, it was more associated (i think) to the fact I was running 24+ hour fasts and attempting to train while at peak fast lengths. It's been normalized now, but I have emergency stashes of sugar (out of sight, out of mind) in case it winds up dipping too low and can navigate from there.
I'm at 25% bf and cutting to lose 1lb/week. Is there any significant differance between going to the gym 6x or 3x a week, since muscle gain is lessened by calorie deficit anyway?
Been doing intermittent fasting without fail for a few weeks now and gym for abt a month and have lostaround 7 kilos. I’m going out w my friends this weekend but I’m worried abt how much this will set me back. At most it’d be a few beers, chips and some pizza.
How much would I have to compensate to offset the damage? Thinking of doing an extended fast before or after.
If you have discipline, eat whatever you want with your friends, then get right back on the diet. If you don’t, cancel, no one wants to hang out with a buzzkill policing their own diet.
500kcal deficit daily puts one at a weekly weight loss of about 1 pound. If we move that to kg that's about 3500kcal of excess food to gain/set you back by 450g.
I would be incredibly impressed if you could even force yourself to eat 3500kcal+tdee in a day, let alone a single sitting. Your appetite's reduced, your stomache's reduced. You aint eating that.
TLDR: the absolute worst case scenario in which you actually force yourself to consume more than you would enjoy would maybe set you back a week at most.
Do not fucking worry and enjoy your get together bro.
Rule of thumb says put whatever first which you want to prioritize. IE if you want to progress HIIT more than legs you do HIIT before legs, and vice versa.
If this does not matter, go for leg day first HIIT second. It's easier to adjust HIIT mid-set (just go slower nerd) than a squat bar or a loaded leg press.
I'd personally do HIIT the day after at least. I would probably hold back on legs, even subconsciously, so I'd have more in the tank.
Hello lads, I need help. I fucked up my spine and got surgery, and while recovering came up with a training plan for when I could lift again. Before everything, and confirmed post-surgery in physical therapy, I knew I wouldn't be able to squat, dl, or overhead press in any way, so the routine takes that into account. I made it mainly for hypertrophy since I wanna look joocy and not like auschwitz after being bedridden for a while. Of note is that for abs, I'm exclusively doing pallof press because I can't bend my lower back, and I'm pretty sure these don't do anything for the rectus abdominus, so any advice there as well would be good. I've been following it now for a few weeks, and it has been kicking my ass; am I being retarded and doing too much, or is it just getting back into things after being on no training/bad diet for so long? Thanks in advance bois, and it's good to be back.
m8 if you fucked up your back bad enough to get surgery you probably need to get your routines approved by a doc or PT rather than NEETs on a cantonese melon-farming forum
That's what I tried but the doc just basically said "do whatever the fuck you want, just not the things I said not to", and the pt said "well, as long as your doc approved you to train, you can do what you want... other than what he said not to." It's just a frustrating experience that feels like they're just too lazy to sit down and go through a routine with me, and they'd rather just tell me "oh well OBVIOUSLY you shouldn't have done xyz, now let's fix it pay here plz". I'd like some input from you guys as if you were trying to avoid undue spinal stress.
I don't know what specifically is wrong with your spine or how you injured it, so I don't feel comfortable giving you any advice. Press your PT on "specifically what should I do to avoid injuries on this" and they'll give you a straightforward answer. You just have to be consistent to grill the info you need.
Yeah alright, that's understandable. I'll keep bugging my pt about it, but also I had a massive herniation in L5 S1, pretty sure from being a retard and dl heavy for reps 5x a week. Over time, they think that's what fucked me up. In general though, I've never done as much volume as this new program I posted, so I'd like opinions on whether it's too much or if I've just been out of it too long.
I've lost about 60lbs since january, was tidying up and found half a bag of ketamine
am I alright eyeballing it like I used to 60lbs ago or will that knock me on my arse
Boomer here, have a slipped disc and deadlifts/squats introduce pain whenever I try, OHP and Bench are fine tho, what are some programmes I can hop on to add some mass and strength?
Currently bench 80kg/175lb and OHP 50kg/110lb untrained. Wanna get to to 225lb bench and 135lb OHP.
>have eczema-like skin condition on my foot (undiagnosed, dry flakey skin with mild red swelling) >fasting 2-3 days makes it almost completely clear up >always returns a few days after I break the fast
Anyone else have this happen? Do you think it would stay cleared up if I fast long enough? I've never gone more than 5 days fasting.
>go see a podiatrist
already did. homosexual told me to take an OTC lotion that didn't worked and that I told him I'd already tried. Most doctors are worse than a web search and I honestly trust anonymous naggerhomosexuals more.
Just do it. It's the only way anyone get to doing real pullups.
You should never let what other people might think about you stop you from doing something you know is good for you.Besides, most gymbros are nice and will support you trying to get fit
hey bros so i am obese and i started c25k. the first week was not too bad. im on the second week and its tough. i can get through it all but im almost like redlining. im worried about the the weeks after.
should i just power through it or pick a better program?
imo c25k is an extremely oversimplified program. The ramp up is too intense for most couch potatoes. My recommendation is to ignore any kind of program and just do what you're able to: start with a warmup walk for 5 minutes, then switch to jogging as slowly as you can and do that for 10-15 minutes. Once you're exhausted, stop. Try again the next time and try to beat your record until you hit 20 minutes or so. Then at that point try to beat your speed. Rinse and repeat until you're doing better.
Been doing squat, bench, and rdl on Monday, Wednesday, & Friday. Physically fine, I think, but mentally very tired. Should I switch to Monday and Thursday, or keep the three days but do other stuff on Wednesdays? So Monday/Friday would be the compounds, and then Wednesday would be lat pulldowns, shit for my triceps, hip thrusts, etc whatever.
Mentally tired as in sleepy? The solution is sleep my guy. Cutting a 3 day routine to 2 days isn't going to change anything.
Why is my left side so much weaker than my right? Or at least it fatigues much faster? I'm doing Bulgarian split squats and my right leg goes up like a breeze, but my left feels like I'm squatting 3pl8 with one leg.
muscle imbalance, pretty common as people have different dominant limbs. Stick to only doing as much weight/reps as your weaker side can do.
Been doing squat, bench, and rdl on Monday, Wednesday, & Friday. Physically fine, I think, but mentally very tired. Should I switch to Monday and Thursday, or keep the three days but do other stuff on Wednesdays? So Monday/Friday would be the compounds, and then Wednesday would be lat pulldowns, shit for my triceps, hip thrusts, etc whatever.
Why is my left side so much weaker than my right? Or at least it fatigues much faster? I'm doing Bulgarian split squats and my right leg goes up like a breeze, but my left feels like I'm squatting 3pl8 with one leg.
Is eating at maintenance effective at around 20% bodyfat. I don’t have that much muscle to cut and I can’t start a bulk with my current bf% I’m 5’7 149lbs
You can bulk at any time, and cut at any time, and unless you are an advanced lifter you can recomp at almost any time as well.
For all three the key is to up your protein intake.
If you're just starting out I'd just bulk for a while, it gets you progress much faster much more effectively than a recomp would and you aint got anything worth cutting for.
[...]
You don't bub, plenty have tried none have succeeded.
What's the difference between the plates with the small steel insert vs the big one? Do they have the same durability? What would be batter for a homegym, more or less bounce?
this, you're probably just prison gay, If you ever try to get with a man, the smell/pheromones will probably turn you off before you even do anything. Do you get turned on in the locker room smelling man ass? If not, you're probably just prison gay and need to stop watching porn and reset your fetishes.
just build one with wood planks, 5 gal buckets, and a big hole you can put a barbell in (with weight clamps to hold it in just in case). Very easy to move and you wont fuck up a doorway. I'm sure you could sell it later if you move or whatever
meant to say quickcrete in the 5 gal buckets. Very easy to make. Just need a level to make sure the wood is straight. You can put it at the perfect height for you and even add holes lower down and pipes/screws for a dip and/or press station.
google. C'mon dude don't make us spoonfeed you like an infant.
https://i.imgur.com/sPO40j1.png
My legs hurt a lot a little before walking half a kilometer. What should I do? Stretching before walk? Any specific exercise? Or just keep going that will stop sometime?
Where do they hurt? How extremely? Is it sore or sharp pain? What kind of shoes are you wearing? Are you overweight or obese? Need more context anon.
How to push maxilla forward without mewing or facepulling?
any sort of jaw or facial exercise is a meme and you shouldn't waste your time on it. Your jawline is not a muscle and you can't exercise your jaw the same way you exercise normal muscles.
https://i.imgur.com/iUDFm1P.jpg
Feeling some pinching pain around the blue line (tricep to back of shoulder, almost like in the armpit) when I hold my arm in front of my body and its more intense when my palm is facing up.
Any anons have a diagnosis or rehab strategies?
go to a doc if it's serious. Otherwise take a week off and see how you're doing. RICE method.
>Where do they hurt?
Using the image would be that area. Being more specific, the soleus hurts a lot when I walk and now. The gastrocnemius, although I'm not feeling almost any pain, I don't remember it being the part that bothers me a lot, but it hurts a little. >How extremely?
It's a very unbearable pain. I've been trying to get used to it but it's always very painful. If I stop for a moment, I feel the pain get even worse. >Is it sore or sharp pain?
Sharp pain. >What kind of shoes are you wearing?
An All Star bootleg or similar brand. I don't know much about shoes but this is the closest I can remember. >Are you overweight or obese?
Overweight. Add this to this whole pandemic at home sitting in the computer chair.
>go to a doc if it's serious. Otherwise take a week off and see how you're doing. RICE method.
It isn't that bad. I'm only on day 2 of leaving it alone and its already down to discomfort in a very narrow band of motion. I also found some stretches for the area where the tricep meets the shoulder that seem to be helping (or that don't hurt my recovery at least). My plan is to not lift again till Monday but part of me is paranoid the pain will still be there or will come back when I resume training. I don't have insurance so if its still a problem I'm kinda fucked.
My legs hurt a lot a little before walking half a kilometer. What should I do? Stretching before walk? Any specific exercise? Or just keep going that will stop sometime?
Everyone says sleep is important but the problem is that i can't remember ever getting proper sleep in my life. I keep waking up every 2-3 hours no matter what I do. I tried sleep tracker app to see if I have sleep apnea but i didn't hear myself not breathing so idk. I've also tried everything I've read on the internet from taking magnesium to not using electronics before bed and nothing works. What do? Its driving me crazy.
Tablespoon of gelatin and a cold shower half an hour before bed, at least half a tablespoon of salt right before bed, and set an icepack on your chest for 20 minutes in bed. Replace lights in your room with incandescent bulbs
Bitch I hope you meant teaspoon there cuz half a tablespoon of salt a day is less than healthy.
Daily maximum recommended amount of salt is 2300mg, or one teaspoon.
https://i.imgur.com/WsYlhOf.jpg
What is the natty limit for females? I know a lot of women that don't gym because they have this perception that they'll get "gross and muscly". I'm sure that this isn't possible as a female unless they start roiding.
Posting here because if I make a thread about it I'll just get images like pic related instead of genuine answers.
Depends on the woman in question. Rule of thumb though whatever they think is gonna happen, isn't.
Even if they are genetically gifted enough to get to that point it takes a lot of time and effort to get there. Meaning you can walk up to your mirror once a month and just slow down when you get where you want to be, long before you'd reach a point where you're "gross".
Most people have absolutely no clue how much effort and time it takes to get to such a point. Not because they're dumb but because they have 0 frame of reference.
Feeling some pinching pain around the blue line (tricep to back of shoulder, almost like in the armpit) when I hold my arm in front of my body and its more intense when my palm is facing up.
Any anons have a diagnosis or rehab strategies?
I think that I've reached the end of my noob gains phase after 8 months of lifting every day. I was able to increase my lifts by 2.5kg per week when I started out.
My question is now is if I'm plateauing? The max I'm able to gain session to session is increasing my reps by one every set. So instead of 3 sets of 5 I do 3 sets of 6, I do this until I reach 3 sets of 8 and then increase the weight and reset. Is this progression session to session acceptable for someone that has been lifting 8 months or am I plateauing?
For example: My squat currently is 110kg (242.5lbs) for 3 sets of 8. I'll move to 115kg for 3 sets of 5 next session and work my way up again.
That's fine. Keep at it.
this, you're probably just prison gay, If you ever try to get with a man, the smell/pheromones will probably turn you off before you even do anything. Do you get turned on in the locker room smelling man ass? If not, you're probably just prison gay and need to stop watching porn and reset your fetishes.
> Do you get turned on in the locker room smelling man ass?
lmao this is the dumbest logic. That's like telling a woman "do you get turned on by fish tuna vagina funk? then you aren't gay". Different guys have different attractions over a variety of looks. Some like fem guys, some like masc, some like boyish, some like daddies, etc. The worst thing you could do is hide further in the closet to the point where you're sucking dick in-secret away from a wife you hate with 2 kids you wish you didn't have.
>doing 18-25 rep sets until I'm about to puke
Is this retarded? There are a couple of cable exercises like the straight arm pulldown, standing cable flys (gym doesn't have a pec deck) and face pull where my own bodyweight prevents me from going heavier because I just wouldn't be stable. Dr Mike Israetel PhD told me that you can build muscle with 50-60% 1rm weights as long as you do them to failure. The 20+ rep sets feel great as in they hurt like a motherfucker and knock me on my ass as soon as I'm done with the last rep. Great doms the next 1-2 days too, so just by feel I think they're doing something but I'm a noob and I'm curious what anons think.
Yes, it's extremely retarded. Doing any kind of weighted set beyond 15 reps is not only pointless (not pushing yourself hard enough) it's also potentially dangerous. Tiring out your muscles and pushing forward just leaves more room for bad form. Reps should never hurt, only burn somewhat. Additionally, DOMS =/= gains.
https://i.imgur.com/KP23nHY.jpg
If my primary interest is hypertrophy, why shouldn't I just 15 rep everything?
try doing 15 reps of 225 bench or 315 squats and get back to us.
https://i.imgur.com/j3OP6VM.jpg
>Where do they hurt?
Using the image would be that area. Being more specific, the soleus hurts a lot when I walk and now. The gastrocnemius, although I'm not feeling almost any pain, I don't remember it being the part that bothers me a lot, but it hurts a little. >How extremely?
It's a very unbearable pain. I've been trying to get used to it but it's always very painful. If I stop for a moment, I feel the pain get even worse. >Is it sore or sharp pain?
Sharp pain. >What kind of shoes are you wearing?
An All Star bootleg or similar brand. I don't know much about shoes but this is the closest I can remember. >Are you overweight or obese?
Overweight. Add this to this whole pandemic at home sitting in the computer chair.
Anon you should never ever work through sharp pain. That's mistake #1. Always listen to your body in these scenarios. Your second mistake is the all-stars, you don't want to walk/run in any kind of flat-soled shoe. You need a running or tennis shoe to help your feet out. And if you're overweight, maybe walk less. Also wouldn't hurt to stretch your calves and thighs out prior to walking and regularly.
So for now what can I do and start leaving a little earlier to take some breaks along the way and not force myself. Unfortunately walking less is not an option, I have to walk those 1km every weekday because of school. At most I could fix my bike, at least I believe I wouldn't have this problem on it. >You need a running or tennis shoe to help your feet out.
What should I specifically look for? Are there many options for running shoes or are they all the same?
Anyone recommend a routine or resource to learn boxing. I don't have a boxing gym near me and I don't want to pay money for something I could do for free.
>doing 18-25 rep sets until I'm about to puke
Is this retarded? There are a couple of cable exercises like the straight arm pulldown, standing cable flys (gym doesn't have a pec deck) and face pull where my own bodyweight prevents me from going heavier because I just wouldn't be stable. Dr Mike Israetel PhD told me that you can build muscle with 50-60% 1rm weights as long as you do them to failure. The 20+ rep sets feel great as in they hurt like a motherfucker and knock me on my ass as soon as I'm done with the last rep. Great doms the next 1-2 days too, so just by feel I think they're doing something but I'm a noob and I'm curious what anons think.
How do I get big legs without squats or deadlifts? I literally have no kneecaps so squatting of any kind hurt my knees, even on hacks or smiths, leg press are ok
So for now what can I do and start leaving a little earlier to take some breaks along the way and not force myself. Unfortunately walking less is not an option, I have to walk those 1km every weekday because of school. At most I could fix my bike, at least I believe I wouldn't have this problem on it. >You need a running or tennis shoe to help your feet out.
What should I specifically look for? Are there many options for running shoes or are they all the same?
Fixing your bike would be a great idea and still great exercise. As for shoes, just go to a store and find any kind of padded shoe made for exercise. If you're not planning to run marathons or cross-country there's no real need to shell out for the high-end stuff. Also might help to see if your feet are tilted inwards or outward, I can't recall the terminology.
I believe that for now the bicycle is the main option. I was going to start taking walks in addition to those when I go to school to exercise, but after you said about not pushing harder it's best to start small. Thanks for your attention anon.
At what point should I switch from "every lifting day is full body day" where I do the big 3 compounds every other day, and start having dedicated legs, chest, back, etc days
Is this just something that I will inherently know, like I'd suddenly plateau or get injured or be too tired to do all 3 compounds in 1 day
I'd say if you're asking, then it's time. I think I was doing a full body routine 3 days a week for 3 months when I first started before switching to having dedicated days for different muscle groups.
How long have you been lifting for? As with any program, switch to something else once your rate of gains slows down to something dull.
https://i.imgur.com/QmiRZen.png
I cannot workout for a while due to health reasons, how do i make this into a cut without losing much muscle mass?
Eat at maintenance with a lot of protein. I just got back in the gym after about a month of not lifting and have barely lost any strength at all thanks to that. If you cut, you will lose equal muscle and fat.
shoulders started popping out of nowhere, started doing rotator cuff exercises, should I add a little bit of weight to them? or any other recommendations? popping started about 2 weeks ago, around the time I started becoming really conscious of my posture.
Is it every time you move your shoulder or just occasionally? If the former, see a doctor. If the latter, it's probably just gas escaping.
joining a gym for the first time in about 10 years. used to take it seriously as a teenager to try and get girls (didnt work lol). now here i am at 29, 5'11" 195lbs. Gross. My question is cut first and then bulk? Work out for muscle, accumulate mass and then cut at like 210, or do I go full cut first? Weight hangs on my body weird, used to get teased about being skelly-mode at normal healthy weight. Thanks WAGMI
Cut while lifting, then bulk once you're lean. Your strength gains will be relatively slow but by the end of your cut you won't be in skinnyfat Hell.
https://i.imgur.com/BDZI0u8.jpg
is there a nice place to create a specific routine for myself? I've been going to the gym for cardio consistently for the past couple of months but I think I'm ready to start actually lifting now.
Read the sticky. I wouldn't try to create your own routine unless you're at least somewhat experienced. There are people who have decades on you that have devised excellent programs to follow for beginners.
I >Cut while lifting, then bulk once you're lean. Your strength gains will be relatively slow but by the end of your cut you won't be in skinnyfat Hell.
I thought it wasnt possible to gain strength or muscle whilst on a cut
not him but also skinnyfat
ive been cutting for the last 4.5 months dropped 5kg
and my strength has gone down quite a bit, which is demoralizing
been eating ~1600calories with ober 120g protein every day
but man im so close to stopping the cut
Losing weight involves only one factor: A calorie deficit. I doubt that machine will burn enough calories to make a difference, and the effort that goes into that greatly outweighs the effort it takes to reduce how many calories you eat.
I should've worded my question better, but let's say I'm doing a 500 cal deficit and want to burn calories as well, is this a stepper a good alternative to walking?
shoulders started popping out of nowhere, started doing rotator cuff exercises, should I add a little bit of weight to them? or any other recommendations? popping started about 2 weeks ago, around the time I started becoming really conscious of my posture.
Is starvation mode real? Is it ok to eat say between 500 to 1000 calories a day without consequences a day? Does the body really fight to store fat when faced with less calories?
Starvation mode is real, but only when you're...you know, starving. As in close to or completely without food; most people will never experience it. Severe deficits have many drawbacks such as drowziness, brain fog, lack of energy, and even muscle waste. It's not recommended for most adults to go under 1300 calories without medical supervision.
The body uses fat for energy, but not in some magic "i lost 40 lbs in 30 days" bullshit, it will eat fat but it'll eat muscle and other nutrients as well. You don't want to tap into it that way unless you are legitimately starving.
47 year old alcoholic here. I'm looking to make a change in my life. What helps with muscle recovery the best? I'm going to take ON creatine and BCAAs to start with. Is there anything else that will help me in my journey to get in better shape.
8-9 hours of sleep every night. If you're still drinking in some capacity, sober up before you sleep. drinking close to sleeping will inhibit REM and deep sleep which is when recovery happens.
joining a gym for the first time in about 10 years. used to take it seriously as a teenager to try and get girls (didnt work lol). now here i am at 29, 5'11" 195lbs. Gross. My question is cut first and then bulk? Work out for muscle, accumulate mass and then cut at like 210, or do I go full cut first? Weight hangs on my body weird, used to get teased about being skelly-mode at normal healthy weight. Thanks WAGMI
Nah, my shoulders are fine the way they are
And I’ll give you one valuable tip: don’t think about things that aren’t there and can’t be there to much. You’ll be happier that way
I'm completely fine with my body except my chest. I have separated pecs and I just know that even if I roid that I'll always be lacking comparatively. Just gotta live with it.
is there a nice place to create a specific routine for myself? I've been going to the gym for cardio consistently for the past couple of months but I think I'm ready to start actually lifting now.
What is the natty limit for females? I know a lot of women that don't gym because they have this perception that they'll get "gross and muscly". I'm sure that this isn't possible as a female unless they start roiding.
Posting here because if I make a thread about it I'll just get images like pic related instead of genuine answers.
>injury >doctor tells me to stop lifting for a while >fuck >3 months of no gains >develop interest in small, shy, quiet women >recover >get back in gym >1 week later >back to being a tall amazon muscle mommy enjoyer
What the SHIT? I thought wanting strong women = low test? What the fuck??
I have sleep issues due to inability to breathe when I'm lying down and this causes sleep to be more fatiguing to me then training, cardio, eating, dieting, stress or any other form of fatigue accumulation. Does anyone have any similar experience and knows what I can do to alleviate fatigue? At this point I burn out way too quickly and need deloads or I plateau or straight up get sick for a week because of a lack of recovery.
>right shoulder and right hip socket started hurting yesterday >still hurts today >now my forearm is starting to hurt
well lads its been nice knowing you
>started going to the gym last week >already have some kind of muscle injury around my right shoulder >doesn't hurt normally but I can't lift weights with my right arm
is it over?
Take a week off and look up rehab exercises on yt. Also if you're injury prone you need to take more frequent deload weeks. Every 4th through 7th week depending on how fragile you are and how heavy you've been lifting, take a week at either normal volume and 50% lighter weight or 50% of your normal volume and 10% lighter weight to reduce accumulated fatigue.
As a beginner thats fine. But if you're starting to get hurt thats a sign you need to dial it back. And re-read what I wrote about how to do it- you can still lift, just with lower volume & intensity. Another way to do is it to do a week of different kinds of workouts. So do yoga or go for a run or just do some light calisthenics if you normally train with a barbell.
Also if you stick with lifting, sooner or later you'll realize you can either proactively rest on your own schedule to let your body recover, or you can rest when your body demands it, usually in the form of an injury that has you out for much more than a week at a time.
Usually with the shoulder the problem goes away over the weekend so it's probably just being a bitch that requires OHP correction
As a beginner thats fine. But if you're starting to get hurt thats a sign you need to dial it back. And re-read what I wrote about how to do it- you can still lift, just with lower volume & intensity. Another way to do is it to do a week of different kinds of workouts. So do yoga or go for a run or just do some light calisthenics if you normally train with a barbell.
Also if you stick with lifting, sooner or later you'll realize you can either proactively rest on your own schedule to let your body recover, or you can rest when your body demands it, usually in the form of an injury that has you out for much more than a week at a time.
is absolutely correct - you should not be ignoring any sort of joint or tendon pain, especially in the shoulder joint. If you fuck it up you will have an injury for life, there is no fixing it, no surgery that will make it as it was and you will be permanently weaker. It is far, far, far better to get where you want to go and take a little bit longer than go fast and risk never getting there at all. Also people who take regular deloads actually grow faster so you are taking a risk for no reason.
>started going to the gym last week >already have some kind of muscle injury around my right shoulder >doesn't hurt normally but I can't lift weights with my right arm
is it over?
>go for roon >hunger pangs hit like a mother fucker after >want a banana but it won't fit my macros >2 hours away from the IF feeding window
Besides chugging water, whats a good way to keep from going nuts? Keep in mind im at work so I'm supposed to be distracted from the hunger anyway
You've gone from one end of the spectrum to another. There are other lifestyles than that of a mad person.
Just don't eat absolute shit, but eat. You can have a fulfilling diet and still be healthy. I couldn't even be happy being thin if depriving myself was what I had to go through every day.
DYEL here, does it mean anything if DOMS kicks in two days after my workout instead of the day after? kind of annoying I'm sore on my next workout day instead of my rest day
Two questions, I'm doing a 3 day split + cardio on rest, on the days I do for example chest and Biceps is it better to exhaust one of the muscle groups first or to alternate between chest-Bic-chest-...?
Also, If I incorporate body weight exercises, Is it better to leave them for last? most times I fell to tired to do more then let's say 3 push/pull-ups, but superseting my compounds with them feels like I'llbe at a net loss.
everytime i dont go for a 15-20 min walk after my last meal in the evening i am way heavier (like at least half a kilo) than the day before, how is that?
i upped my carb intake from ~250g to a bit over 300 every day, my weight increased from 81.5 to 83.5 kg in one week, can that all be water weight? calories are still the same (lowered protein intake), i get 80% of my carbs from whole wheat bread, oats, potatoes and rice, simple sugars are only lactose and fruits (and veggies i guess), is it realistic to assume that most of that gain is water? should i be worried?
First time posting here. Just need to know. So I have taken off 40lbs(305 to 265) in the last year. Why did my waist size get bigger? I went to try on some dress pants that fit a year ago, and they were way too tight at the waist. Why would my waist increase in size even though I have lost a significant amount of weight.
I just cut back on how much I was eating, and started walking at least 3 miles a day. I didn't do any strength training, and I didn't do any particular diet, just ate less. I am only 27, so most of the stuff I saw online doesn't make sense because it mostly has to do with weight loss at older ages. I knew I gained leg muscle, but it just seems weird that the waist doesn't fit.
I'm doing SL, already hit my first deload
Stats:
5'7
71kg
My latest lifts
DL: 132.5kg (5 ramping up sets, ony last one is 132.5)
Squat: 125kg 5x5
Bench: 72.5 5x5
OHP: 42.5 5x5
Pendlay Row: 72.5 5x5
How do I increase my deadlift comparatively to my squat? Why is my DL so weak comparatively? I do 5x5 squat and feel like I can move the weight rather easily and fast, and could do one more set if I really needed to, whereas I feel like moving the weight in DL is a chore and a slug, like I lack explosiveness, and probably couldn't to a second set at max weight. Also, my form on DL is starting to break apart, whereas my squat form (highbar) is almost perfect, so that reason is out.
I feel like my DL is weak for two reasons: 1) I was doing pendlay rows wrong for a while, not using my lower back/hamstrings to lift the bar 15 degrees in the first part of the movement, was trying to keep my back parallel to the floor, which was wrong. This means that I've had less lower back/hamstring volume for a while, right?
2) My hamstrings are rather weak
What can I do to improve? I tought about adding RDL or other hamstring isolation, but I'm afraid to mess with the program and to tire myself too much.
Any opinions? Sorry for the long post
Also, I'm aware that my OHP and bench are shit, but I don't care as much, and I'm already doing 1 accessory for each, which doesn't tire me that much.
There's nothing inherently wrong with your ratio. Some people are just good at squatting and meh at deadlifting. Explosive deadlifters usually result from a combination of genetic predisposition and rounding their back. Rounded back = fast off the floor due to improved leverage. For most people pulling with as neutral of a spine and some thoracic rounding is what's best from a holistic perspective.
Your assumption about your hamstrings could be right since you also squat highbar. What could do is add more deadlift volume. After your warmups and 1x5, do a few backoff sets. Something like 3x6-8 at around 70-75%. Focus heavily on bracing, finding the ideal hip height and keeping your lats tight as fuck during the entire lift. If you feel like your form on the heavy set of 5 is breaking down to the point of being unsafe ie you're rounding under load (start off with flat back and round during the lift itself) then back down the weight to something you do with tight, consistent form and work your way up. The additional sets will help you ingrain q's and positioning that will carry over to heavy work.
thanks for the effortpost anon
yes, I also thought that squatting highbar might be a factor
I'll try adding some volume, and ingraining q's also sounds important. I feel like not only my hamstrings are weak but that I also struggle with properly activating them during the lift - mainly on the first part off the floor - like my mind body connection isn't as good as with my quads. That's one of the reasons why I wanted to add some hammie isolation aswell.
Thoughts on microloading on OHP? I'm doing OHP twice a week, once in the 6-8 range and once in the 10-12 range. It seems like a good idea to increase the weight by 1kg instead of 2.5kg since I have the option to do so.
if you don't enjoy lifting as an activity and don't have autistic levels of discipline you're just not gonna make it unfortunately
https://i.imgur.com/DoR34gg.jpg
What can I do about a seemingly torn ACL?
Landed bad surfing this weekend and my left leg cannot bend past 90 degrees. Some swelling, no real pain, but I can't put all my weight on my left leg.
Seems like it could be a torn ACL or meniscus but I cant be assed to go to the doctor just for them to tell me to keep it elevated and on ice, and not do anything strenuous for a few weeks.
if you think it's a tear you need to go to a doc full stop
Would a sprained hamstring, be keeping me from being able to bend my knee?
Obviously if its a tendon issue I will go to a doctor, I just don't want to spend the $100 at the primary care guy for him to tell me I need to see a specialist, if I could just go straight to the specialist for the tendon issue.
Or if there's no issue and I just pulled a muscle or something I don't want to waste the $100 either.
Not a poorfag, just cheap and lazy and unwilling to wait the 3 weeks to see the doctor.
Landed bad surfing this weekend and my left leg cannot bend past 90 degrees. Some swelling, no real pain, but I can't put all my weight on my left leg.
Seems like it could be a torn ACL or meniscus but I cant be assed to go to the doctor just for them to tell me to keep it elevated and on ice, and not do anything strenuous for a few weeks.
I can do dead hangs for a minute straight but when I try plate pinchers I can't last more than a few seconds. How do I improve or do I just have to keep at it and keep failing it until I can hold them longer?
Is it normal that I don't wake up with an erection in the morning? I'm 24 yo, I'm doing everything right no porn no fap, balanced diet rich in micros, cardio, PPLPPL
how have you made it to 24 without ever hearing the term "morning wood"? An erection isn't a weakness.
Anyone ever tried the ganbaru app? It tells me to build muscle at 176cm 74kg to eat 2052 calories which in all honesty... doesnt do jack with me
I cut at 1600 and i only start to gain weight at 2300
What do you use anon? MFP is riddled with ads, slow as fuck now
LIke I said I've been using LoseIt which is okay, it has some functionality removed from MFP which is annoying, but I'm not paying fucking $10 a month to use a barcode scanner.
What do you use anon? MFP is riddled with ads, slow as fuck now
1 year ago
Anonymous
been using mfp this whole time. ye it sucks but still better than chronometer which has ads too. if the barcode scanner gets removed i might try a modded apk but other than that im clueless about what app to continue with
1 year ago
Anonymous
Damnit
I'm a burger, no idea.
[...]
LIke I said I've been using LoseIt which is okay, it has some functionality removed from MFP which is annoying, but I'm not paying fucking $10 a month to use a barcode scanner.
Loseit looked fine yeah
God damn those greedy MFP motherfuckers
1 year ago
Anonymous
MFP is literally owned by "nameless corporation" now. They were originally their own brand, sold to Under Armor, made basically no money, and sold the company at a loss to a holdings firm. They literally only care about generating revenue before shutting it down completely.
1 year ago
Anonymous
I'm mad man it was the best app for tracking your calories, huge database and all that
Fuck man
1 year ago
Anonymous
I'm mad too. I'm super dug in there, I have to export all my recipes and re-learn how to log everything. It's like 10 years of content to migrate.
What's really insulting is that the app literally doesn't use their own barcode, it's something integrated into the phones. And the database was literally user-created so they're profiting off of shit they didn't even make. It's disgusting.
1 year ago
Anonymous
God damn so close to going for an excel sheet
But i'm not that autistic to do that
It's so handy to have it on your phone
Reee
1 year ago
Anonymous
I'm a burger, no idea.
[...]
LIke I said I've been using LoseIt which is okay, it has some functionality removed from MFP which is annoying, but I'm not paying fucking $10 a month to use a barcode scanner.
MFP is literally owned by "nameless corporation" now. They were originally their own brand, sold to Under Armor, made basically no money, and sold the company at a loss to a holdings firm. They literally only care about generating revenue before shutting it down completely.
Check out MacroFactor. Its an annual sub but the automatic tdee calculation is so on-point and so much easier than autistically trying to pinpoint changes in energy needs yourself based off of weight fluctuations.
The database is apparently really good too, though I mostly cook my own food so I never need to dig too deep into it.
1 year ago
Anonymous
Ima check that out anon whats the sub fee?
1 year ago
Anonymous
>MacroFactor
bullshit app, not only does it cost 13 bucks no free version the calorie estimate is wayyyy off
Anyone ever tried the ganbaru app? It tells me to build muscle at 176cm 74kg to eat 2052 calories which in all honesty... doesnt do jack with me
I cut at 1600 and i only start to gain weight at 2300
we need a timeline: When did you get to college? How fast are you gaining?
1 year ago
Anonymous
about 3 weeks ago
1lb a week is good right?
1 year ago
Anonymous
>1lb a week is good right?
Yes
1 year ago
Anonymous
It's fine I suppose. I personally like to go for 0.75lb a week to avoid too much fat.
1 year ago
Anonymous
idgaf about fat tbh
1 year ago
Anonymous
>idgaf about fat tbh
Then go 3.5k
1 year ago
Anonymous
i think i might hit 3400 today
i added some more eggs and avacados today
1 year ago
Anonymous
Just drink plenty of wataer anon
1 year ago
Anonymous
i havent been drinking enough i dont think tbh
what happens if you dont drink enough?
1 year ago
Anonymous
Anon your livers
1 year ago
Anonymous
*Kidneys i meant
1 year ago
Anonymous
you feel shitty. If you don't feel shitty, you're probably fine. The general recommendation for water is "Drink if you're thirsty or haven't had any in an hour or two."
will rauwolscine cause weird fat loss?
because its an a2 inhibitor and a2 is most found in stubborn fat cells
so like you lose fat in reverse of where it came. will rauwolscine cause fat loss in a weird way? or will you lose fat the normal way?
Has anyone dealt with non-alcoholic fatty liver before?? How hard is it to go back to a healthy liver?? I have a cap score of 360 and little to no scarring.
poorfag here.
eggs, dairy products (quark, cottage cheese), oats, potatos, whole wheat bread, frozen veggies, frozen fruits, occasional nuts, are my go to while trying to maingain. meat is just super expensive here so i only eat it very rarely. pork mince meat is somewhat cheap but it has 20% fat and imo tastes worse than ground beef and poultry, should i try to get that in regardless? i heard saturated fats are bad, esp pork
Are legit massages worth it, or should I keep up with AMPs?
I was talking to a girl I met on tinder a few months ago who I'm going to meet again in a few days and when the conversation got Hispanicy she told me she likes to have sex before and after dinner. I can barely get my dick hard in the same day after cumming, let alone can I do it in a span of a few hours.
What the fuck can I do bros, I don't want to disappoint this girl because she is extremely qt. I was thinking about viagra obviously, so what is a safe dose?
Just one pill is fine.
i am very skinny 6'1 135lb
if i clean bulk for a while to fix my eating habits before i start working out, will i become skinny fat and the fat go to my belly? or will it go to my arms and legs bc thats where i need it to go
just start lifting
i need to fix habits periodically or else i tend to burn out and quit
Bro if you are already over 6’ and 135, lifting will probably just increase your appetite, and make you more willing to eat more frequently/bigger meals.
If that’s the end goal, just fucking start with it. Stop planning and over thinking. Start with strong lifts and one good habit will create another.
Nobody can say this becouse it depends on your genetics. And if you can only add one habit at a time, you should start with lifting before you do a "clean" bulk. Becouse if you bulk now you just gonna get fat and it will do nothing. This fat doesn't bring you any advantage.
tbh i dont really care about looking like a greek god, i just hate being skinny
i just want to look normal in my clothes instead of skelly
What part of my back should I train to get lats to show better from the front? As in when not flexing or posing. I think I have a strong and thick back, but you almost can't tell from a front pov. Should I focus on lower lats/underhand grip stuff?
I'm a skinny newfag (5'9 130lb 10% bf), just started a LP routine 2 weeks ago. Long-term goal I wanna be big as possible (especially my upper body) and max out my weightlifting potential; wanna to permanently become a bigger guy, like stabilize around 200-230lb. Short-term I wanna get my numbers up and pack on muscle.
Should I stick with the recommended 1lb a week/bulk until 15% bf strategy? That'd be 2300 calories and stopping after gaining 15-20lb, is that enough or should I go higher? Both those numbers feel low to me, tempted to just say fuck it and eat like 2700-3000cals and see what happens.
your surplus should be 500 cals. more than that you will just get fat too quick. over time as you gain weight you will need to eat more and more.
Yeah 2300 is my TDEE + 500
my personal take is to go a bit past 15%, but i am more comfortable with a bit of chub than most people i think. i started out at 6'0, 110lb fyi. it took me till i gained 70lb before i really had to cut. the thing is you are so skinny that you are also underfat and any fat will actually look good on you to a degree because it will help fill out your frame.
tldr i wouldn't stop at 15% bf. throw out aesthetics for a bit and just try to get strong. cut when you feel like it's time. you'll know in your head when you're getting close. good luck anon
Thanks. My only concern about going past 15% was just going against the conventional advice. So long as I'm making visible gains and don't look like shit I'm fine with it personally, I just didn't want to make things harder for myself without realizing it.
>10%
my nigga you're like 14-16%
I have an analyzer scale and it says I'm 10%, close enough to me.
Those scales are infamously inaccurate. They are useful to build a tracking log, but not as an absolute measurement.
Reason is that it uses 2 points of contact, your feet, and measures what's in between, ie your legs. And even that one job it does quite poorly.
Everyone carries fat differently; some might have 10% in their legs but 15% in their belly, 12% in their glutes, some other % in arms, etc.
If you want a decently accurate you need a trained person with calipers at a minimum (no you cannot do this accurately yourself), and a proper scan if you really want to be accurate.
Again; those scales are useful for tracking +- fat% over time. If it says 10% today and 13% next month you done bulked poorly. But that's about the extent of how useful and accurate it is.
It saying 10% does not put your entire body at 10%, and even your legs could be +- a few %.
My understanding was scales like this tend to overshoot their estimates compared to caliper/DEXA results. So if anything I might be a lower bf% then 10%.
This video shows what I'm talking about but I've read similar anecdotes from other people https://youtu.be/tUBnGpe7Gd4
Whether they over or undershoot (and by how much) depends on a lot of things, most of them outside your control and some outside of your ability to know/tell.
They don't all use the same chips, sensors, and algorithms. Results will vary between models.
They'll tell different tales depending on your build. Note how it asks for your height; longer/shorter legs will increase/decrease the path and change the equation.
However it doesn't ask for leg length, so a man with longer legs and shorter torso will get different results than someone with a longer torso and shorter legs, despite being the same overall height. Is the higher or the lower result accurate? Who knows. I'd suspect even the engineers that made the thing might not be able to tell you.
And again; people carry fat differently. Alan might well carry his fat predominantly in his legs so the result on his scale is going to be higher, whereas you might carry most in your gut which means your results will be lower.
He himself mentions that this video is incredibly limited and very inconclusive. One test subject, one test per method, aint nowhere near enough to draw even weak conclusions from.
These scales are tools to track progress. Not a tool to accurately assess your current state.
Fair enough, I've got DEXA scan scheduled for tomorrow just to get an accurate number. Will be useful to have to track progress with the scale.
I carry a lot of fat in my thighs so my results might be similar to his, but hard to say. I just feel so skinny at this 130lb that I'd be surprised if I was closer to 14% bf. Would be nice not to have to cut down into the 120s to get to that 10%.
Just woke up (western eurofag) and my right upper eyelid is all swolled up. Like it stung by a mosquito or something, but there's no mark.
College is starting again today and I don't want to ruin my chances with the fresh QT pies that will put a coin in the cock carousel soon!
What can I do? I leave in an hour :c
chicks dig eyepatches. theyre mysterious
Larping as a cool mercenary wasn't really an option. It somehow got a bit better and I actually had class one hour later (I showed up and it was empty, turns out I wrote my planning wrong).
I had basic interactions with a girl, but she wasn't interesting.
I used some of my free time to locate the girl sitting alone with the biggest boobs. I'll try to sit next to her tomorrow.
I'm skinnyfat and been using a skier+climber elliptical on max resistance for 40-45mins at a time, eating high protein with a caloric deficit. Will I get small, gradual upper body gains from the skier element or virtually nothing? Just curious, I'm expecting it's virtually nothing.
forgot to say three days a week
nothing but cardio gains and fat loss doing that
stick with that then and slowly eat more as your weight increases. forgot to say its ok to go past 15%. 20% is my limit. lifting and muscle gain is a marathon. if you want to be 200lb at 5'9 and not be a fat fuck its gonna take many years. getting fat now is not going to help.
what are those blocks people use on the hammer strength incline press to increase the distance between the handles and their chest before starting their set?
is rauwolscine from gorilla mind any good? should i combine it with anything else? such as lean preworkout from transparent labs?
im trying to lose fat for clarity
Can you get strong abs at home just doing stuff like leg raises on kettlebells? Your legs can go very low, so it looks like a waste of time.
Sure. It's good to train them. Increase the resistance over time with more weight, slower reps, different harder exercises. However, abs are mostly down to your level of body fat percentage.
I do t think you understood. I want to us the kettlebells to suspend myself on like you would dip bars.
Just not sure it it's worth it as far as quality if workout goes.
How bad is it?
post body
...its bad....
Realistically, how quickly can I get down to the white lines
Fuck. Bro, as a fellow ex-landwhale (I weighed 30% more than you) there's no sugarcoating it. It will take time.
If you manage to create a ~1000kcal deficit, which you can with your bodyfat percentage, you'll be losing ~2lbs of fat a week. If you combine that with noob gains from heavy lifting and a decent weightlifting routine overall.
So say that the really slim outline you are aiming for is around 160lbs or something, that's 70lbs or about 35 weeks of perfect dieting in a severe deficit.
That outline was more along the lines of 135 ish, where I was a couple years ago, but let myself go a bit. So how long would losing nearly 100lbs take if I snake diet?
Depends entirely on how much you refeed. I'm not a fan of fasting, since it destroys lean mass, but that's not a concern to you, I suppose. There's also the issue of overfeeding, which I find extremely dangerous. I know a dude who fasted 2 days with a refeeding day on which he ate so much, he managed to get even fatter.
In the spirit of "teach a man to fish..." and all that, do the following:
Calculate your TDEE with your bodyfat percentage.
Multiply it by 7 for an entire week.
2.2 lbs of fat are about 7.700kcal, give or take.
Decide on a deficit, this means consuming less calories than expending.
If your deficit is 500kcal, or 3500kcal weekly, you're losing slightly less than a pound of fat per week.
If your deficit is about 1100kcal you are losing about 2.2lbs of fat per week.
Calculate how large your deficit is going to be, stick with it, see what happens.
This is also the same basis as for fasting.
maybe 6 months if you fast the entire time. up to 12 months if you're not.
Noted on the lift after the refeed. But can I lift very light weights and body weight on a fasting day or will that ruin any gains I've made?
I'm thinking of doing RPE% 2-3 overall on the fasted days, nothing crazy.
yeah you can just keep it light or do body weight, as you said.
It's been that easy all this time??
So what does it look like, like 1pl8 max on squats, bench, and ohp? Then for deadlifts go for lightweight romanians?
>So what does it look like
well it would have to be relative to your strength. Probably less than 50% of your max for all lifts. keep it short too.
Thanks fren! Guess the only step left is to do it. First time lifting like this in an extended fast wish me luck bros
Same weight as me and I'm 6 inches taller. In fat as fuck I cant imagine what you look like.
I posted body in the thread already, 44% body fat
Any experiencies with “body recomp”?
Is it fine to exercise when you're still sore? I exercised for the first time in a long while a few days ago and had extremely sore muscles for the past 3 days, they're still a bit sore but I think I can go for round 2 now, I'm just checking if there's any reason not to other than it hurts initially.
go for it
As an absolute beginner, I had some nice sorenes for the first week, but now I barely can feel it at all. Am I not hitting hard enough? I usually do 3x8 of one excercise always to failure, still don't get the sorenes from the first few workouts. Should I do Dropsets? Is soreness needed for growth?
>Am I not hitting hard enough?
depends. what program are you running? are you increasing the weight every session? lifting to failure is silly btw.
>Should I do Dropsets?
no
>Is soreness needed for growth?
no. you shouldn't necessarily feel sore the day after lifting, just weak.
No, not at all. I can barely do the full 3x,8 with my current weight. I'm doing squat, barbell row and Benchpress one one day, and deadlift, overhead and pull-ups on the other day. I'm thinking about adding barbell curls and some abs excersise(don't know which one though) on either of the sessions. I thought failure was essential for hypertrophy?
How do I best progress when I can no longer do 5 reps on DL?
Is the clean performed from a ~deadlift starting position while a snatch from a ~squat starting position?
I want to switch from a beginner program to something more hypertrophy oriented. Is it an issue that I am currently on a cut? Should I wait until I switch to a bulk?
I weigh 80kgs and lift 0.9/1.1/1.75/2.1
FUCK THIS SHIT
Whenever I OHP this lil nigga hurts like crazy. It's a stinging, almost pinching pain. Mobility is not limited, doing various stretch and mobility excercises, all tests indicate I should be able to OHP without issue.
Yet this lil nigga completely screws over my workouts. I can push through the pain in initial sets, but the more/heavier I lift, the worse it gets.
It also screws with later lifts, namely deadlift and pullup.
HELP.
stop lifting for a few weeks so it heals.
pls say you are joking
Any /swim/bros have advice on fitting workouts in between swim days? Trying to improve my strength for better underwater in fly/free
At the moment I'm doing 3km 3 days a week
What's a good, comprehensive fitness plan for a beginner?
I am having a miserable time finding anything that actually makes sense. There are plenty of plans that are probably plenty good, but they are chock full of incomprehensible jargon that takes more time to read than it would to just go to the gym.
I'm trying to get relatively cut for a halloween costume. I'm not in awful shape, I'm just not particularly muscular. I've looked everywhere and it feels like every "plan" I've seen so far just wants to separate me from my cash.
Not really fitness related but this is the best place for it; how do I get rid of dandruff? Doesn't matter what shampoo I use or if I dont, a day later a film of grease and dead skin forms on my scalp and I'm back to dandruff. I rinse it well like 3 times per shower so it can't be that
are you staying hydrated and changing your pillow cases regularly? when was the last time you got a haircut? Do you wear a hat regularly?
Probably not, rarely but I changed yesterday, months ago but it got cut really short, no hats or hoods
I'm not an expert but like a good percentage of skincare is just staying hydrated. Try to change your pillow case once every two weeks at most, preferably closer to once a week. See if it helps. If not, idk, go see a dermatologist or something
Stop washing your hair so much. Once a week or so. You're scrubbing all the oils out and drying your scalp like crazy. If its really bad and you might wanna get a shower cap and dodge the water entirely on days you dont wash it. Avoid hair gels/products
Get a dandruff shampoo with coal tar in it like pic related. It's the only thing I've found that will knock down an intense dandruff outbreak because it kills the fungus that causes dandruff. It's very strong and breathing it in probably gives you cancer or something, so only use that when you have an extreme outbreak and not more than twice a week, otherwise you should not wash you hair with shampoo EVER. Rinse with water when your hair isn't dirty, and use a gentle conditioner (without shampoo) when your hair is dirty. If your hair is just sort of dirty, rinse it with scalding hot water and that'll usually get it clean enough. Massage your scalp often, at least twice a day and whenever you shower. Stay hydrated.
I had psoriasis for years, tried pretty much everything mentioned, none of it helped apart from a shampoo containing thymol, which reducing the itching a bit but not the flaking. What solved the problem was actually cutting out seed oils. Dandruff/psoriasis is an inflammation response, cut of the source of inflammation and no more dandruff
i lift weights 2 times per week, should i drink my protein past recovery day between workout days? i.e., i lift on tuesdays and saturdays, so is there a reason to keep drinking it on thursdays, fridays and mondays?
protein should be daily and something you shoot to consume during recovery as well as lifting. If you have less of something on off days it should probably be carbs.
Yes. Protein is always important for recovery. If anything, you want to a leaner diet on off days. Save sugar and carbs for the days you train, since they at least might give you some extra energy.
>trying to bench +1 rep from last week (going for 5 reps)
>fail first 3 sets
>know for a fact I won't manage 5 reps on my fourth attempt
>know for a fact I can do 4 reps with strict form
>do 4 reps, don't attempt fifth rep, rerack the weight, wait about 30 seconds and do one rep, attempt another one and fail
Is this better than attempting and failing the 5th rep without rest? Can I count this as some form of progression?
Did you get 5 reps? No. Does it matter? Probably not. I was in a very similar situation last week and I decided to just retake the same weight for the following week. Got my full set yesterday.
The sticky has free training programs.
Yeah, I read the sticky, the only thing in there is stronglifts. Which 404s, because it's a years old link. The couch to 5K link is also dead.
You have to click on
>THIS LINK COVERS THE FOLLOWING TOPICS...
It brings you to a landing page with working program links
Ah, thanks lad.
Very weird. The direct link in the sticky brings me to a 404.
>https://stronglifts.com/5x5/
works on my machine
Redpill me on gym times, Bros. I used to go early in the morning (6-7 am) because it's empty as fuck. There are like ten people in total.
But I want to ogle some MILFs while working out. When do they train?
MILF central is 5 AM - 7 AM in my gym.
Really? I only see old dudes around that time. No cardio bunnies at all.
Yeah dude, basically impossible to get a treadmill/stationary/elliptical in those hours for me.
Is it possible to gain muscle while doing intermittent fasting?
yes as long as you're in a surplus
Complete beginner here. Im a 31 y/o fat fuck whos had enough and wants to finally get strong. My main goals are both strenght and aesthetics so I cant be bothered with powerlifting.
I've been lifting for 1 month, currently following the Reddit beginner routine, which I'll probably follow up to 3 months.
Workout A
3×5+ Barbell Rows
3×5+ Bench Press
3×5+ Squats
Workout B
3×5+ Chinups (or equivalent)
3×5+ Overhead Press
3×5+ Deadlifts
Im currently going to the gym 3 times a week which I consider is enough for now since im still too weak and early to start thinking about going more frequently.
Anyway, I was thinking, what could I possibly do on rest days? Im considering some grip training or maybe flexibility training. Or even both.
Is this a good idea or should I just simply REST and do nothing else?
If flexibility training is a good idea, can you recommend me some good routines? (again, beginner friendly)
Thank you frens.
>Reddit
Yeah I know
just rest
as a beginner and an old man you do need to stretch, just search weightlifting mobility on YouTube
Does anyone have the picture of the large buff man standing naked on the sidewalk at night with the sign that says DEAD END?
why is it recommended for beginners to always train for strength?
It gives measurable results fast and teaches important lessons like 'what does going all out feel like' and 'how do I push myself to the limit'. Keeping the reps low also prevents form breakdown.
Also Starting Strength and Stronglifts are not pure strength routines. The have a good amount of volume actually.
Low reps encourages good form, and body building with big weights later is more efficient than body building with baby weights now.
Does anyone have that gif of some guy doing OHP but tossing the barbell in the air and catching it with each rep? I think it was from a video of circus or gymnastics performers training for routines where they have to throw people in the air and catch them.
My right elbow clicks when I do push ups, it doesn't really hurt but I can feel it distinctly. I looked around on line and the most I saw was that I would do more stretches or warm ups before exercising... how the hell do I stretch or warm up my elbow?
Is it common for ankle flexibility to keep beginners from being able to squat? I can't hold the bottom of a squat, even with just bodyweight. I feel a ton of stretch in the front of my ankles and shins, and tip backwards. Is this just something I am going to have stretch for a few weeks before I can do a squat?
yes its normal. just keep practising and stretching
Why is it that I find it impossible to get a peak contraction in my biceps? I cannot physically shorten it enough to really feel the maximum tension in the muscle. I was wondering if it could have to do with having short insertions or something like rounded shoulders since it attaches there and the tendon is lengthened if the shoulder is too far forward.
You might be doing everything right but are just not strong enough to get this sensation. As long as you are getting stronger be it in reps, sets or weight you shouldn't worry about the feel.
is static stretching daily (after my workouts) going to be beneficial in any way? or am i wasting my time? i have a full body stretch routine where i hold 10 different stretches for 30 seconds each.
Stretching is massive for injury prevention if you do any sports. If you only lift, then it isn't that useful. It is convenient to be able to do things like scratch your back and touch your toes though.
Honestly out of all the SwoleShack stuff I've done so far, the increased mobility I have from stretching is the best perk IMO. Being able to pop a squat anywhere and chill is very convenient.
How many calories and how much protein do you estimate this meal has? I have a new job and they don't have a kitchen but there's this vietnamese place and they have meals like this which are perfectly fine for a good price so I'm probably gonna be eating this for months for lunch.
I could bring a scale on a weekend and then autistically eat away the things seperately i guess to get their weight. It's not much chicken I'm afraid, probably like 60-80g in total. That's some regular brown pepper flavored sauce btw, do you think it's a lot of sugar? Doesn't seem to fatty/creamy
forgot pic, fuck
Idk but it looks delicious. Good choice.
Yeah i like it a lot!
Hm will probably do then, i noticed their portions are very consistent, the rice is always the same amount because they have this big spoon thing which packs it up into this ball, and the meat and veggies are always in the same ballpark too
Just had dinner there again, so yeah this is the same meal just Hispanicier with some chili
get double cicken
Hard to say exactly without knowing the ingredients. Id definitely bring that scale. I have one at my job i keep in my locker and an app that i throw everything into. Makes life 100x easier for beginners
Which body type will enable me, a 27 year-old 5'10" virgin with a 5/10 face and 2 friends, to go out with the girl I've been crushing on for 11 years?
Answer me
what is the best forearm excercise? I hate my skinny stick forearms i need them to grow
Does anybody want to be my accountability partner? We could share each other's routine and then always send each other proof that we ate the right thing and worked out and such. I have huge trouble doing this consistently and I think if i had an obligation towards someone else it can become a habit much easier
I’m down, communicating thru where?
>Train 4-6 months
>Hit 3pl8 Deadlift
>hit 2. 5Pl8 Squat
>Bench barely 1pl8
>OHP barely can take the bar
What's wrong bros. Do I have muscle atrophy or dystrophy in my upper body? Is my twig arms or thin wrists cucking me? Is it my form? Am Im not breathing properly?
I am seeing progress in variations of the two exercises (dumbells).
Proud of my progress of in Squat and DL. But being mogged by every man, girl or elderly man in bench and ohp is making me wanna kms.
barely 1pl8
>>OHP barely can take the bar
Your upper body training is just bad. If you can bench 1 plate you can OHP more than the bar. Put your lower body lifts on the back burner for a while and focus on getting your bench and ohp up.
I bench 1 plate for 7 reps and ohp 70 lb for 11 reps.
why do bodybuilders only eat like 50-60g of fats a day even when eating 5k+ calories? dont their hormone levels get fucked if they keep that up for a long time?
>rope pushdowns
>feel arms quivering like crazy
>no pain but also no burn
>look in mirror during set
>can actually see the muscles shaking on each rep
am I finally doing these correctly or am I driving to snap city?
What do you do to train cardio without impeding on your recovery? What's your schedule/routine?
Taking a week off of lifting to let some nagging shoulder & elbow discomfort dissipate. Aside from rooning, what else can I do to help me stay sane?
How do I stop myself from slipping off the work out bench? Like, I try pinching my shoulders together for incline presses and lose form a second and one shoulder slips off and shit hurts like a mf the next day, whole are between shoulders aches so bad I can barely breathe.
>just dont
yeah however why cant they make those things wider as to avoid injuries?
>Plant feet flat on ground
>flex core muscles during lift
good evening guys, i started lifting two months ago and now i don't feel the urge to masturbate at all (earlier i was literally the coomer meme). also earlier if i saw a hot women in the street i would stare at her breasts but now i just dont care. what are the possible explanations?
You shot all the good sperm out already. You dont have anything left but lazy autists and neets in there now
How important is sleep, really?
I have developed some insomnia, and I'm not getting more than 2-4 hours of sleep at night. I fall asleep ok, but I'm waking up in the early early morning unable to fall back asleep.
Should I even try lifting still, or is it pointless if I'm not getting even 6 hours of sleep a night?
>How important is sleep, really?
Very.
>Should I even try lifting still
Yes.
You won't make as much progress as someone who gets a full night. But you will still progress.
I'd err on the side of caution with volume and weight. Do not push yourself hard, try and do it before a day off in the beginning so you're not crashing at work the next day.
Chances are nonzero it will even help with lack of sleep, but that is heavily dependent on the root cause. Talk to a doctor if possible.
my joints are killing me. I can tell I'm not healing up and recovering normally. this is the worst fucking thing to happen to me. I used to sleep like a baby. I'm considering working out in the mornings instead now, because maybe that will help.
I don't want to stop lifting, so your advice was motivating. Thank you, anon.
Have you tried going to a doctor and receiving medication for your ailment
I've tried melatonin, muscle relaxants, hydrolyzed and ambien. took all of those last night, and still couldn't fall asleep until 330 this morning - I went to bed at 11pm. i need to see the doctor, but I just started a new job and I can't afford to take any unpaid time off or risk firing.
If ambien doesn’t knock you out then idk
Try Xanax I guess
weed doesn't help either. nor alcohol. it's fubar
hydroxyzine*
Other then the job did anything else change that could've caused it? Did you move? Change your diet? Start or end a relationship?
nothing has changed i dont believe. I've been working out for almost a year, and everything, including diet and supplements have remained constant in this time. The insomnia started out of the fucking blue about a month ago. I am also getting sever night sweats. I put on 25 lbs in the last 4 months, and wonder if my body just doesn't like its size now. Maybe I should lean out? I know that's probably not the issue, but I'm at witts end here.
Are you on your phone the whole time? Be honest
no, I'm flipping around in bed, trying the couch, white noise, no noise. no, I don't want to be on the phone. I want to sleep, so I just toss for hours. Then, when I do get sleep, it feels like I can remember the entire night half sleeping.
>my joints are killing me.
If you are experiencing these sorts of symptoms, stop.
As long as you can keep going without issues keep going, but at a certain point draw the line for your health and safety. Joint pain is one of those lines.
Focus on recovery and rest and fixing your issues. At the very very least reduce volume and intensity to half, if not less.
It seems like quality of sleep is more important than total time, but sounds like you're getting neither. Watch the video and implement at least some of the tips.
guy's kind of a fag, but has good tips on sleep.
How do I figure out the cute girls name at my gym? I've seen which car she drives. I can't approach her cause I think she hates me. She was never once smiled when looking at me. For the first 3 weeks around her I avoided all eye contact.
Why the fuck would you want to know her name if she already hates you for being a fucking stalker? You already fumbled the bag without ever saying a word to her forget her.
Is 1/2/3/4 ORM or is it like 5 reps? Also I am 1 month in and can squat 190, bench 165, DL 200, and OHP 85, is that pussy shit? I don’t want to ego lift but I always see people DL 300+ am 5’4 140lbs. Yes I know.
For the 1234 achievement 1rm is fine, and a solid marker to hit.
Don't worry about what other people are moving. A 4pl8 dl at 140lbs bw is nothing to sneeze at, and likely higher relative strength than a fair amount of people with a higher absolute strength.
Focus on your own improvements; if you lift more today than you did yesterday, you are doing just fine.
Recommendations from guides and such are starting points, not gospel. Start at what you think sounds right, do that for a week or two and re-assess with new information.
IE if you think 1400kcal is too low, try 1600 or 1800, see if/how much you dropped after 2+ weeks, then adjust daily intake accordingly.
>5'7"
>148lbs
>20% body fat
According to /fat/, my cutting calories has me at 1400/day (500 deficit), but that seems a little low. Do I just suck it up and go with it?
As a fat guy loosing weight myswlf, yeah, just suck it up. To loose weight you need to be hungry, so get used to it, and learn to be hungry instead of full all the time. Something that’s helped me is that instead of thinking “wow I’m hungry i should eat” whenever I’m hungry, I instead try to steer my mind towards “wow I’m hungry, that means I’m eating less and therefore loosing weight”.
If eating small meals is too hard for you then try skipping a meal(maybe skip breakfast) so you spread the 1400 cals across less bigger meals. And make sure all of those 1400 calories are in meals instead of small unhealthy snacks throughout the day.
Learn to love the hunger.
Right. I've stopped snacking and eating garbage and adopted an IF protocol just because of the relatively small volume of food. I can autistically eat the same things day in and day out, so I have meals planned out and made for the next week. Im just concerned that its such a small amount of actual calorie intake (i think the minimum for an adult is 1200)
Fat people can go longer without eating because of all the fat stored, that’s how fasting works, but if you’re concerned maybe you could try working out more(afaik cardio makes you loose the most calories), at least enough to let you eat more while still being at the same calorie deficit
Don’t take my advice too seriously btw I’m not a pro or anything that’s just what I’d do.
I lift 4 days/week, 2 of which have a HIIT component after, and then do some regular rooning another 2 days (Friday being my pure rest day). My understanding is to just list the activity as sedentary as a safety measure and go from there.
How often should I be reconfiguring? I understand its part of the self coaching aspect to track the progress, but I don't know if calories should be adjusted weekly, 2 weeks, or what.
I'm a little more cautious because I got over having some reactive hypoglycemia stuff a couple months ago, which made me lazy with diet and training, and I would prefer not to revisit that kind of shit again
>How often should I be reconfiguring?
Ideally you weigh daily, or every other day, at the same time (ie in the morning). Take those measurements and average them out for the week.
Avoid tunnel visioning on daily progress (or lack thereof), it's the average that counts.
Check after 2 weeks that you've made some progress, but only adjust if nothing's changed or you really feel like shit all the time.
For the first real adjustment go with 4, or more. First couple of weeks is a lot of bouncing. Body does weird things like drop up to 5kg in the first week then nothing for 3 weeks.
After that just you can adjust every week. I prefer 2~4week adjustments but I've done this a few times so I know what to expect.
Real important to not let your mood impact progress. Do not look at the scale and see no change and start fucking with things too soon: only look to the weekly average. I discourage myself allatime every time and I have to force myself to trust that it's actually working, just not as quickly as I'd like.
Note: I have no experience or knowledge about hypoglycemia, take your own experience and knowledge and supersede any of the above if you believe it is necessary.
Thanks, brah. I was reading that the first week of any diet shift will yield fucky outcomes from water and electrolyte changes, and that 2 weeks should be a minimum for making actual diet shifts, so I figured changing a diet twice a month might be a little unnecessary.
As for the blood sugar shit, it was more associated (i think) to the fact I was running 24+ hour fasts and attempting to train while at peak fast lengths. It's been normalized now, but I have emergency stashes of sugar (out of sight, out of mind) in case it winds up dipping too low and can navigate from there.
I'm at 25% bf and cutting to lose 1lb/week. Is there any significant differance between going to the gym 6x or 3x a week, since muscle gain is lessened by calorie deficit anyway?
what muscle groups benefit from low rep and what groups benefit from high reps?
I know that quads benefit from low rep while biceps benefit from high reps but I'm not sure about the rest.
Been doing intermittent fasting without fail for a few weeks now and gym for abt a month and have lostaround 7 kilos. I’m going out w my friends this weekend but I’m worried abt how much this will set me back. At most it’d be a few beers, chips and some pizza.
How much would I have to compensate to offset the damage? Thinking of doing an extended fast before or after.
If you have discipline, eat whatever you want with your friends, then get right back on the diet. If you don’t, cancel, no one wants to hang out with a buzzkill policing their own diet.
Congrats on the weight loss. Enjoy your weekend, bro. Just don't eat like a pig an you are good.
500kcal deficit daily puts one at a weekly weight loss of about 1 pound. If we move that to kg that's about 3500kcal of excess food to gain/set you back by 450g.
I would be incredibly impressed if you could even force yourself to eat 3500kcal+tdee in a day, let alone a single sitting. Your appetite's reduced, your stomache's reduced. You aint eating that.
TLDR: the absolute worst case scenario in which you actually force yourself to consume more than you would enjoy would maybe set you back a week at most.
Do not fucking worry and enjoy your get together bro.
If I want to incorporate HIIT into my routine, when should I do it in relation to my leg day? Same day? Day after? Day before?
Rule of thumb says put whatever first which you want to prioritize. IE if you want to progress HIIT more than legs you do HIIT before legs, and vice versa.
If this does not matter, go for leg day first HIIT second. It's easier to adjust HIIT mid-set (just go slower nerd) than a squat bar or a loaded leg press.
I'd personally do HIIT the day after at least. I would probably hold back on legs, even subconsciously, so I'd have more in the tank.
Skinnyfat bros where we at?
Ive cut down 5kg from 79kg to 74 the last 4 months
Still skinnyfat
But im done feeling weak and looking weak
My gut is gonna get bigger but fuck
Im ending my cut
Hello lads, I need help. I fucked up my spine and got surgery, and while recovering came up with a training plan for when I could lift again. Before everything, and confirmed post-surgery in physical therapy, I knew I wouldn't be able to squat, dl, or overhead press in any way, so the routine takes that into account. I made it mainly for hypertrophy since I wanna look joocy and not like auschwitz after being bedridden for a while. Of note is that for abs, I'm exclusively doing pallof press because I can't bend my lower back, and I'm pretty sure these don't do anything for the rectus abdominus, so any advice there as well would be good. I've been following it now for a few weeks, and it has been kicking my ass; am I being retarded and doing too much, or is it just getting back into things after being on no training/bad diet for so long? Thanks in advance bois, and it's good to be back.
plz respond
m8 if you fucked up your back bad enough to get surgery you probably need to get your routines approved by a doc or PT rather than NEETs on a cantonese melon-farming forum
That's what I tried but the doc just basically said "do whatever the fuck you want, just not the things I said not to", and the pt said "well, as long as your doc approved you to train, you can do what you want... other than what he said not to." It's just a frustrating experience that feels like they're just too lazy to sit down and go through a routine with me, and they'd rather just tell me "oh well OBVIOUSLY you shouldn't have done xyz, now let's fix it pay here plz". I'd like some input from you guys as if you were trying to avoid undue spinal stress.
I don't know what specifically is wrong with your spine or how you injured it, so I don't feel comfortable giving you any advice. Press your PT on "specifically what should I do to avoid injuries on this" and they'll give you a straightforward answer. You just have to be consistent to grill the info you need.
Yeah alright, that's understandable. I'll keep bugging my pt about it, but also I had a massive herniation in L5 S1, pretty sure from being a retard and dl heavy for reps 5x a week. Over time, they think that's what fucked me up. In general though, I've never done as much volume as this new program I posted, so I'd like opinions on whether it's too much or if I've just been out of it too long.
hairline is thinning what do i do i'm nothing without my beautiful head of hair
Get a wig
I've lost about 60lbs since january, was tidying up and found half a bag of ketamine
am I alright eyeballing it like I used to 60lbs ago or will that knock me on my arse
Throw that shit away man
Do planks actually do anything?
Yeah you can build sheds out of them
How do y'all mitigate muscle loss when you get sick and have no appetite?
how much fat can one feasibly lose a week with an extremely aggressive deficit?
48 hour fasts + weight training + some cardio and clean eating
is 3kg a week possible?
Maybe 3 pounds but not 3kgs. But that's like 10 miles a day on foot at like sub 1k calories consumed
Boomer here, have a slipped disc and deadlifts/squats introduce pain whenever I try, OHP and Bench are fine tho, what are some programmes I can hop on to add some mass and strength?
Currently bench 80kg/175lb and OHP 50kg/110lb untrained. Wanna get to to 225lb bench and 135lb OHP.
>have eczema-like skin condition on my foot (undiagnosed, dry flakey skin with mild red swelling)
>fasting 2-3 days makes it almost completely clear up
>always returns a few days after I break the fast
Anyone else have this happen? Do you think it would stay cleared up if I fast long enough? I've never gone more than 5 days fasting.
Can you as a male write ¨haha¨ in a sentence on tinder or is that bitch behavior
If you're too beta to say it, just use a laughing emoji
I think caring about what people think about the way you type is more bitch like than anything
Is targeting inner chest a meme and if it's not, what are the top two exercices to hit them?
ive eaten around 40g of fibre today and i just cannot stop farting bros, wha tdo
>go see a podiatrist
already did. homosexual told me to take an OTC lotion that didn't worked and that I told him I'd already tried. Most doctors are worse than a web search and I honestly trust anonymous naggerhomosexuals more.
get a second opinion. I would trust the dumbest doctor over literally any health advice on this incel board
Is it weird to do negative pullups at the gym. I wanna learn to do pullups but would people think its weird if i cant do but still try?
who cares what other people think. do negatives for a week or two and you'll be doing regular pull ups in no time.
Just do it. It's the only way anyone get to doing real pullups.
You should never let what other people might think about you stop you from doing something you know is good for you.Besides, most gymbros are nice and will support you trying to get fit
hey bros so i am obese and i started c25k. the first week was not too bad. im on the second week and its tough. i can get through it all but im almost like redlining. im worried about the the weeks after.
should i just power through it or pick a better program?
imo c25k is an extremely oversimplified program. The ramp up is too intense for most couch potatoes. My recommendation is to ignore any kind of program and just do what you're able to: start with a warmup walk for 5 minutes, then switch to jogging as slowly as you can and do that for 10-15 minutes. Once you're exhausted, stop. Try again the next time and try to beat your record until you hit 20 minutes or so. Then at that point try to beat your speed. Rinse and repeat until you're doing better.
Mentally tired as in sleepy? The solution is sleep my guy. Cutting a 3 day routine to 2 days isn't going to change anything.
muscle imbalance, pretty common as people have different dominant limbs. Stick to only doing as much weight/reps as your weaker side can do.
Been doing squat, bench, and rdl on Monday, Wednesday, & Friday. Physically fine, I think, but mentally very tired. Should I switch to Monday and Thursday, or keep the three days but do other stuff on Wednesdays? So Monday/Friday would be the compounds, and then Wednesday would be lat pulldowns, shit for my triceps, hip thrusts, etc whatever.
Why is my left side so much weaker than my right? Or at least it fatigues much faster? I'm doing Bulgarian split squats and my right leg goes up like a breeze, but my left feels like I'm squatting 3pl8 with one leg.
Is eating at maintenance effective at around 20% bodyfat. I don’t have that much muscle to cut and I can’t start a bulk with my current bf% I’m 5’7 149lbs
You can bulk at any time, and cut at any time, and unless you are an advanced lifter you can recomp at almost any time as well.
For all three the key is to up your protein intake.
If you're just starting out I'd just bulk for a while, it gets you progress much faster much more effectively than a recomp would and you aint got anything worth cutting for.
You don't bub, plenty have tried none have succeeded.
What's the difference between the plates with the small steel insert vs the big one? Do they have the same durability? What would be batter for a homegym, more or less bounce?
How do I stop being bisexual? The thought of fucking and getting fucked by men turns me on and I hate it.
Try it. But don't find a hot guy. Find the ugliest fattest smelliest piece of shit you can. After he fucks you then you'll be put off men indefinitely
you don't. There's literally nothing wrong with it. Enjoy having twice the selection of everyone else. Guys give way better head.
>t. bisexual
stop watching porn
this, you're probably just prison gay, If you ever try to get with a man, the smell/pheromones will probably turn you off before you even do anything. Do you get turned on in the locker room smelling man ass? If not, you're probably just prison gay and need to stop watching porn and reset your fetishes.
Find a tranny or a woman who likes to peg men. It's not gay if it's a feminine penis.
Best doorway pull-up bar? Preferably one that won’t fuck up the paint or wood
Pretty much all door bars will fuck up the door in some way.
just build one with wood planks, 5 gal buckets, and a big hole you can put a barbell in (with weight clamps to hold it in just in case). Very easy to move and you wont fuck up a doorway. I'm sure you could sell it later if you move or whatever
meant to say quickcrete in the 5 gal buckets. Very easy to make. Just need a level to make sure the wood is straight. You can put it at the perfect height for you and even add holes lower down and pipes/screws for a dip and/or press station.
What accessories would complete a “full body” workout?0
>check which muscles are being worked by current routine
>find which muscles are being missed
>add in exercises to fill the gap
Any recommended sites to see what muscles are worked by which exercises?
google. C'mon dude don't make us spoonfeed you like an infant.
Where do they hurt? How extremely? Is it sore or sharp pain? What kind of shoes are you wearing? Are you overweight or obese? Need more context anon.
any sort of jaw or facial exercise is a meme and you shouldn't waste your time on it. Your jawline is not a muscle and you can't exercise your jaw the same way you exercise normal muscles.
go to a doc if it's serious. Otherwise take a week off and see how you're doing. RICE method.
>Where do they hurt?
Using the image would be that area. Being more specific, the soleus hurts a lot when I walk and now. The gastrocnemius, although I'm not feeling almost any pain, I don't remember it being the part that bothers me a lot, but it hurts a little.
>How extremely?
It's a very unbearable pain. I've been trying to get used to it but it's always very painful. If I stop for a moment, I feel the pain get even worse.
>Is it sore or sharp pain?
Sharp pain.
>What kind of shoes are you wearing?
An All Star bootleg or similar brand. I don't know much about shoes but this is the closest I can remember.
>Are you overweight or obese?
Overweight. Add this to this whole pandemic at home sitting in the computer chair.
>go to a doc if it's serious. Otherwise take a week off and see how you're doing. RICE method.
It isn't that bad. I'm only on day 2 of leaving it alone and its already down to discomfort in a very narrow band of motion. I also found some stretches for the area where the tricep meets the shoulder that seem to be helping (or that don't hurt my recovery at least). My plan is to not lift again till Monday but part of me is paranoid the pain will still be there or will come back when I resume training. I don't have insurance so if its still a problem I'm kinda fucked.
dont worry anon, i'll spoonfeed you like an infant
https://exrx.net/Lists/Directory
Burst out laughing at this whilst also finding it heartening
based spoonfeeder
My legs hurt a lot a little before walking half a kilometer. What should I do? Stretching before walk? Any specific exercise? Or just keep going that will stop sometime?
Everyone says sleep is important but the problem is that i can't remember ever getting proper sleep in my life. I keep waking up every 2-3 hours no matter what I do. I tried sleep tracker app to see if I have sleep apnea but i didn't hear myself not breathing so idk. I've also tried everything I've read on the internet from taking magnesium to not using electronics before bed and nothing works. What do? Its driving me crazy.
you have to get a sleep study done at a hospital
it's the only way you're going to find out what's wrong
Tablespoon of gelatin and a cold shower half an hour before bed, at least half a tablespoon of salt right before bed, and set an icepack on your chest for 20 minutes in bed. Replace lights in your room with incandescent bulbs
Bitch I hope you meant teaspoon there cuz half a tablespoon of salt a day is less than healthy.
Daily maximum recommended amount of salt is 2300mg, or one teaspoon.
Depends on the woman in question. Rule of thumb though whatever they think is gonna happen, isn't.
Even if they are genetically gifted enough to get to that point it takes a lot of time and effort to get there. Meaning you can walk up to your mirror once a month and just slow down when you get where you want to be, long before you'd reach a point where you're "gross".
Most people have absolutely no clue how much effort and time it takes to get to such a point. Not because they're dumb but because they have 0 frame of reference.
Feeling some pinching pain around the blue line (tricep to back of shoulder, almost like in the armpit) when I hold my arm in front of my body and its more intense when my palm is facing up.
Any anons have a diagnosis or rehab strategies?
How to push maxilla forward without mewing or facepulling?
orthodontics
I think that I've reached the end of my noob gains phase after 8 months of lifting every day. I was able to increase my lifts by 2.5kg per week when I started out.
My question is now is if I'm plateauing? The max I'm able to gain session to session is increasing my reps by one every set. So instead of 3 sets of 5 I do 3 sets of 6, I do this until I reach 3 sets of 8 and then increase the weight and reset. Is this progression session to session acceptable for someone that has been lifting 8 months or am I plateauing?
For example: My squat currently is 110kg (242.5lbs) for 3 sets of 8. I'll move to 115kg for 3 sets of 5 next session and work my way up again.
That's fine. Keep at it.
> Do you get turned on in the locker room smelling man ass?
lmao this is the dumbest logic. That's like telling a woman "do you get turned on by fish tuna vagina funk? then you aren't gay". Different guys have different attractions over a variety of looks. Some like fem guys, some like masc, some like boyish, some like daddies, etc. The worst thing you could do is hide further in the closet to the point where you're sucking dick in-secret away from a wife you hate with 2 kids you wish you didn't have.
Yes, it's extremely retarded. Doing any kind of weighted set beyond 15 reps is not only pointless (not pushing yourself hard enough) it's also potentially dangerous. Tiring out your muscles and pushing forward just leaves more room for bad form. Reps should never hurt, only burn somewhat. Additionally, DOMS =/= gains.
try doing 15 reps of 225 bench or 315 squats and get back to us.
Anon you should never ever work through sharp pain. That's mistake #1. Always listen to your body in these scenarios. Your second mistake is the all-stars, you don't want to walk/run in any kind of flat-soled shoe. You need a running or tennis shoe to help your feet out. And if you're overweight, maybe walk less. Also wouldn't hurt to stretch your calves and thighs out prior to walking and regularly.
>The worst thing you could do is [have] 2 kids
worst thing for the israelites maybe
lmao okay dude knock the first girl up you see. Good luck aborting it now.
So for now what can I do and start leaving a little earlier to take some breaks along the way and not force myself. Unfortunately walking less is not an option, I have to walk those 1km every weekday because of school. At most I could fix my bike, at least I believe I wouldn't have this problem on it.
>You need a running or tennis shoe to help your feet out.
What should I specifically look for? Are there many options for running shoes or are they all the same?
Anyone recommend a routine or resource to learn boxing. I don't have a boxing gym near me and I don't want to pay money for something I could do for free.
>doing 18-25 rep sets until I'm about to puke
Is this retarded? There are a couple of cable exercises like the straight arm pulldown, standing cable flys (gym doesn't have a pec deck) and face pull where my own bodyweight prevents me from going heavier because I just wouldn't be stable. Dr Mike Israetel PhD told me that you can build muscle with 50-60% 1rm weights as long as you do them to failure. The 20+ rep sets feel great as in they hurt like a motherfucker and knock me on my ass as soon as I'm done with the last rep. Great doms the next 1-2 days too, so just by feel I think they're doing something but I'm a noob and I'm curious what anons think.
If my primary interest is hypertrophy, why shouldn't I just 15 rep everything?
You just realized why everyone here is a fat powershitter or a minmaxed 150lb manlet powershitter.
How to increase canthal tilt?
rope and reroll
cable crunch
How do I get big legs without squats or deadlifts? I literally have no kneecaps so squatting of any kind hurt my knees, even on hacks or smiths, leg press are ok
maybe reverse hyper if that doesn't hurt your knees or leg press machine, but I imagine that would hurt like a squat.
Should I try getting a tapeworm
meme response: NO
Real response: also no
What are some good core exercises? I was boxing the other day and got the wind knocked out of me in front of some qts. Shit was embasrassing
Dragonflies, leg/knee raises, planks, crunches, situps; pretty much anything involving abs.
Fixing your bike would be a great idea and still great exercise. As for shoes, just go to a store and find any kind of padded shoe made for exercise. If you're not planning to run marathons or cross-country there's no real need to shell out for the high-end stuff. Also might help to see if your feet are tilted inwards or outward, I can't recall the terminology.
I believe that for now the bicycle is the main option. I was going to start taking walks in addition to those when I go to school to exercise, but after you said about not pushing harder it's best to start small. Thanks for your attention anon.
At what point should I switch from "every lifting day is full body day" where I do the big 3 compounds every other day, and start having dedicated legs, chest, back, etc days
Is this just something that I will inherently know, like I'd suddenly plateau or get injured or be too tired to do all 3 compounds in 1 day
I'd say if you're asking, then it's time. I think I was doing a full body routine 3 days a week for 3 months when I first started before switching to having dedicated days for different muscle groups.
How long have you been lifting for? As with any program, switch to something else once your rate of gains slows down to something dull.
Eat at maintenance with a lot of protein. I just got back in the gym after about a month of not lifting and have barely lost any strength at all thanks to that. If you cut, you will lose equal muscle and fat.
Is it every time you move your shoulder or just occasionally? If the former, see a doctor. If the latter, it's probably just gas escaping.
Cut while lifting, then bulk once you're lean. Your strength gains will be relatively slow but by the end of your cut you won't be in skinnyfat Hell.
Read the sticky. I wouldn't try to create your own routine unless you're at least somewhat experienced. There are people who have decades on you that have devised excellent programs to follow for beginners.
I >Cut while lifting, then bulk once you're lean. Your strength gains will be relatively slow but by the end of your cut you won't be in skinnyfat Hell.
I thought it wasnt possible to gain strength or muscle whilst on a cut
not him but also skinnyfat
ive been cutting for the last 4.5 months dropped 5kg
and my strength has gone down quite a bit, which is demoralizing
been eating ~1600calories with ober 120g protein every day
but man im so close to stopping the cut
Are these a good way to lose weight?
Losing weight involves only one factor: A calorie deficit. I doubt that machine will burn enough calories to make a difference, and the effort that goes into that greatly outweighs the effort it takes to reduce how many calories you eat.
I should've worded my question better, but let's say I'm doing a 500 cal deficit and want to burn calories as well, is this a stepper a good alternative to walking?
no.
I cannot workout for a while due to health reasons, how do i make this into a cut without losing much muscle mass?
Probably eat 300-500 fewer calories than usual and make proteins a higher percentage of dietary intake.
you don't. just eat maintenance for now or suffer the consequences.
fasting is muscle sparing and makes HGH if you do it 2 days+
where do i get a decent barbell from online?
Lu Xiaojun barbells
how do I stretch my knees, specifically the insides, they feel tight but I dunno what the cause is
shoulders started popping out of nowhere, started doing rotator cuff exercises, should I add a little bit of weight to them? or any other recommendations? popping started about 2 weeks ago, around the time I started becoming really conscious of my posture.
Is starvation mode real? Is it ok to eat say between 500 to 1000 calories a day without consequences a day? Does the body really fight to store fat when faced with less calories?
Starvation mode is real, but only when you're...you know, starving. As in close to or completely without food; most people will never experience it. Severe deficits have many drawbacks such as drowziness, brain fog, lack of energy, and even muscle waste. It's not recommended for most adults to go under 1300 calories without medical supervision.
The body uses fat for energy, but not in some magic "i lost 40 lbs in 30 days" bullshit, it will eat fat but it'll eat muscle and other nutrients as well. You don't want to tap into it that way unless you are legitimately starving.
47 year old alcoholic here. I'm looking to make a change in my life. What helps with muscle recovery the best? I'm going to take ON creatine and BCAAs to start with. Is there anything else that will help me in my journey to get in better shape.
8-9 hours of sleep every night. If you're still drinking in some capacity, sober up before you sleep. drinking close to sleeping will inhibit REM and deep sleep which is when recovery happens.
Thanks.
joining a gym for the first time in about 10 years. used to take it seriously as a teenager to try and get girls (didnt work lol). now here i am at 29, 5'11" 195lbs. Gross. My question is cut first and then bulk? Work out for muscle, accumulate mass and then cut at like 210, or do I go full cut first? Weight hangs on my body weird, used to get teased about being skelly-mode at normal healthy weight. Thanks WAGMI
Let's say you could lengthen your with no consequences, SwoleShack
Which bones would you upgrade for more height and max aesthetic?
For me it'd be the clavicles, femurs, both bones in my arms (forearm bones and upper arm bones) and all the bones in my hand.
I don't know if I'd do any in my torso but I might.
Nothing, because I’m 6‘3 with long femurs already and squatting is hell because of that
So you wouldn't increase clavicle length to get those sweet broad shoulder gains?
Nah, my shoulders are fine the way they are
And I’ll give you one valuable tip: don’t think about things that aren’t there and can’t be there to much. You’ll be happier that way
I'm happy with my body. It's just a for fun question. It's more like getting SwoleShack's opinion on what bones should be longer for max aesthetics.
I'm completely fine with my body except my chest. I have separated pecs and I just know that even if I roid that I'll always be lacking comparatively. Just gotta live with it.
is there a nice place to create a specific routine for myself? I've been going to the gym for cardio consistently for the past couple of months but I think I'm ready to start actually lifting now.
read le sticky
Whatcha trying to accomplish? Strength? Hypertrophy? Both? What kind of body do you want?
You don't give enough specifics.
What is the natty limit for females? I know a lot of women that don't gym because they have this perception that they'll get "gross and muscly". I'm sure that this isn't possible as a female unless they start roiding.
Posting here because if I make a thread about it I'll just get images like pic related instead of genuine answers.
>injury
>doctor tells me to stop lifting for a while
>fuck
>3 months of no gains
>develop interest in small, shy, quiet women
>recover
>get back in gym
>1 week later
>back to being a tall amazon muscle mommy enjoyer
What the SHIT? I thought wanting strong women = low test? What the fuck??
>lift for almost 8-9 months
>good upper body development
>still have abdominal fat (wasn't fat to begin with)
why
dont you know what cico is by now?
I have sleep issues due to inability to breathe when I'm lying down and this causes sleep to be more fatiguing to me then training, cardio, eating, dieting, stress or any other form of fatigue accumulation. Does anyone have any similar experience and knows what I can do to alleviate fatigue? At this point I burn out way too quickly and need deloads or I plateau or straight up get sick for a week because of a lack of recovery.
How much weight can a nylon strap hold?
>right shoulder and right hip socket started hurting yesterday
>still hurts today
>now my forearm is starting to hurt
well lads its been nice knowing you
Take a week off and look up rehab exercises on yt. Also if you're injury prone you need to take more frequent deload weeks. Every 4th through 7th week depending on how fragile you are and how heavy you've been lifting, take a week at either normal volume and 50% lighter weight or 50% of your normal volume and 10% lighter weight to reduce accumulated fatigue.
>deload week
i have worked out every weekday for the last 9 months straight. i MUST continue.
As a beginner thats fine. But if you're starting to get hurt thats a sign you need to dial it back. And re-read what I wrote about how to do it- you can still lift, just with lower volume & intensity. Another way to do is it to do a week of different kinds of workouts. So do yoga or go for a run or just do some light calisthenics if you normally train with a barbell.
Also if you stick with lifting, sooner or later you'll realize you can either proactively rest on your own schedule to let your body recover, or you can rest when your body demands it, usually in the form of an injury that has you out for much more than a week at a time.
Usually with the shoulder the problem goes away over the weekend so it's probably just being a bitch that requires OHP correction
is absolutely correct - you should not be ignoring any sort of joint or tendon pain, especially in the shoulder joint. If you fuck it up you will have an injury for life, there is no fixing it, no surgery that will make it as it was and you will be permanently weaker. It is far, far, far better to get where you want to go and take a little bit longer than go fast and risk never getting there at all. Also people who take regular deloads actually grow faster so you are taking a risk for no reason.
I will deload next week
>started going to the gym last week
>already have some kind of muscle injury around my right shoulder
>doesn't hurt normally but I can't lift weights with my right arm
is it over?
>go for roon
>hunger pangs hit like a mother fucker after
>want a banana but it won't fit my macros
>2 hours away from the IF feeding window
Besides chugging water, whats a good way to keep from going nuts? Keep in mind im at work so I'm supposed to be distracted from the hunger anyway
You're ruining your own life, take a look at yourself, you'll surely see that this isn't the eating habits of a human being.
I ruined myself by eating like shit and becoming fat. If I don't maintain vigilance, I'll just do it again
You've gone from one end of the spectrum to another. There are other lifestyles than that of a mad person.
Just don't eat absolute shit, but eat. You can have a fulfilling diet and still be healthy. I couldn't even be happy being thin if depriving myself was what I had to go through every day.
I have fat to lose. Skinnyfat is a prison of my own creation, and my hands must be the tools of its destruction as well
DYEL here, does it mean anything if DOMS kicks in two days after my workout instead of the day after? kind of annoying I'm sore on my next workout day instead of my rest day
Skinnyfat anons i need yee
How long can you wait before responding to a girl on tinder before it has consequences
Two questions, I'm doing a 3 day split + cardio on rest, on the days I do for example chest and Biceps is it better to exhaust one of the muscle groups first or to alternate between chest-Bic-chest-...?
Also, If I incorporate body weight exercises, Is it better to leave them for last? most times I fell to tired to do more then let's say 3 push/pull-ups, but superseting my compounds with them feels like I'llbe at a net loss.
i skipped yesterdays workout lads
everytime i dont go for a 15-20 min walk after my last meal in the evening i am way heavier (like at least half a kilo) than the day before, how is that?
i upped my carb intake from ~250g to a bit over 300 every day, my weight increased from 81.5 to 83.5 kg in one week, can that all be water weight? calories are still the same (lowered protein intake), i get 80% of my carbs from whole wheat bread, oats, potatoes and rice, simple sugars are only lactose and fruits (and veggies i guess), is it realistic to assume that most of that gain is water? should i be worried?
>i upped my carb intake
>i am way heavier
First time posting here. Just need to know. So I have taken off 40lbs(305 to 265) in the last year. Why did my waist size get bigger? I went to try on some dress pants that fit a year ago, and they were way too tight at the waist. Why would my waist increase in size even though I have lost a significant amount of weight.
I just cut back on how much I was eating, and started walking at least 3 miles a day. I didn't do any strength training, and I didn't do any particular diet, just ate less. I am only 27, so most of the stuff I saw online doesn't make sense because it mostly has to do with weight loss at older ages. I knew I gained leg muscle, but it just seems weird that the waist doesn't fit.
Please help
I'm doing SL, already hit my first deload
Stats:
5'7
71kg
My latest lifts
DL: 132.5kg (5 ramping up sets, ony last one is 132.5)
Squat: 125kg 5x5
Bench: 72.5 5x5
OHP: 42.5 5x5
Pendlay Row: 72.5 5x5
How do I increase my deadlift comparatively to my squat? Why is my DL so weak comparatively? I do 5x5 squat and feel like I can move the weight rather easily and fast, and could do one more set if I really needed to, whereas I feel like moving the weight in DL is a chore and a slug, like I lack explosiveness, and probably couldn't to a second set at max weight. Also, my form on DL is starting to break apart, whereas my squat form (highbar) is almost perfect, so that reason is out.
I feel like my DL is weak for two reasons: 1) I was doing pendlay rows wrong for a while, not using my lower back/hamstrings to lift the bar 15 degrees in the first part of the movement, was trying to keep my back parallel to the floor, which was wrong. This means that I've had less lower back/hamstring volume for a while, right?
2) My hamstrings are rather weak
What can I do to improve? I tought about adding RDL or other hamstring isolation, but I'm afraid to mess with the program and to tire myself too much.
Any opinions? Sorry for the long post
Also, I'm aware that my OHP and bench are shit, but I don't care as much, and I'm already doing 1 accessory for each, which doesn't tire me that much.
5"8 here i feel fucking WEAK compared to you shit
There's nothing inherently wrong with your ratio. Some people are just good at squatting and meh at deadlifting. Explosive deadlifters usually result from a combination of genetic predisposition and rounding their back. Rounded back = fast off the floor due to improved leverage. For most people pulling with as neutral of a spine and some thoracic rounding is what's best from a holistic perspective.
Your assumption about your hamstrings could be right since you also squat highbar. What could do is add more deadlift volume. After your warmups and 1x5, do a few backoff sets. Something like 3x6-8 at around 70-75%. Focus heavily on bracing, finding the ideal hip height and keeping your lats tight as fuck during the entire lift. If you feel like your form on the heavy set of 5 is breaking down to the point of being unsafe ie you're rounding under load (start off with flat back and round during the lift itself) then back down the weight to something you do with tight, consistent form and work your way up. The additional sets will help you ingrain q's and positioning that will carry over to heavy work.
thanks for the effortpost anon
yes, I also thought that squatting highbar might be a factor
I'll try adding some volume, and ingraining q's also sounds important. I feel like not only my hamstrings are weak but that I also struggle with properly activating them during the lift - mainly on the first part off the floor - like my mind body connection isn't as good as with my quads. That's one of the reasons why I wanted to add some hammie isolation aswell.
Thoughts on microloading on OHP? I'm doing OHP twice a week, once in the 6-8 range and once in the 10-12 range. It seems like a good idea to increase the weight by 1kg instead of 2.5kg since I have the option to do so.
>If you want it, you can do it too, just lift and eat big, hope you make it
im skinnyfat sadly 🙁
but ill bulk now yes
I can't generate self hatred to lift again. Help fit.
if you don't enjoy lifting as an activity and don't have autistic levels of discipline you're just not gonna make it unfortunately
if you think it's a tear you need to go to a doc full stop
Would a sprained hamstring, be keeping me from being able to bend my knee?
Obviously if its a tendon issue I will go to a doctor, I just don't want to spend the $100 at the primary care guy for him to tell me I need to see a specialist, if I could just go straight to the specialist for the tendon issue.
Or if there's no issue and I just pulled a muscle or something I don't want to waste the $100 either.
Not a poorfag, just cheap and lazy and unwilling to wait the 3 weeks to see the doctor.
What can I do about a seemingly torn ACL?
Landed bad surfing this weekend and my left leg cannot bend past 90 degrees. Some swelling, no real pain, but I can't put all my weight on my left leg.
Seems like it could be a torn ACL or meniscus but I cant be assed to go to the doctor just for them to tell me to keep it elevated and on ice, and not do anything strenuous for a few weeks.
I can do dead hangs for a minute straight but when I try plate pinchers I can't last more than a few seconds. How do I improve or do I just have to keep at it and keep failing it until I can hold them longer?
Is it normal that I don't wake up with an erection in the morning? I'm 24 yo, I'm doing everything right no porn no fap, balanced diet rich in micros, cardio, PPLPPL
how have you made it to 24 without ever hearing the term "morning wood"? An erection isn't a weakness.
that app looks like a fucking scam
>fucking scam
Yeah.... im sticking to mfp which is as im reading disabling barcode scanning for free users fuck
loseit is free and still has the barcode scanner included. There's also stuff like Macros and chronometer.
Is it good enough for EU stuff? I remember cronometer is shit for EU packaged food
I'm a burger, no idea.
LIke I said I've been using LoseIt which is okay, it has some functionality removed from MFP which is annoying, but I'm not paying fucking $10 a month to use a barcode scanner.
>chronometer
as a eu fag chronometer is fucking dogshit
What do you use anon? MFP is riddled with ads, slow as fuck now
been using mfp this whole time. ye it sucks but still better than chronometer which has ads too. if the barcode scanner gets removed i might try a modded apk but other than that im clueless about what app to continue with
Damnit
Loseit looked fine yeah
God damn those greedy MFP motherfuckers
MFP is literally owned by "nameless corporation" now. They were originally their own brand, sold to Under Armor, made basically no money, and sold the company at a loss to a holdings firm. They literally only care about generating revenue before shutting it down completely.
I'm mad man it was the best app for tracking your calories, huge database and all that
Fuck man
I'm mad too. I'm super dug in there, I have to export all my recipes and re-learn how to log everything. It's like 10 years of content to migrate.
What's really insulting is that the app literally doesn't use their own barcode, it's something integrated into the phones. And the database was literally user-created so they're profiting off of shit they didn't even make. It's disgusting.
God damn so close to going for an excel sheet
But i'm not that autistic to do that
It's so handy to have it on your phone
Reee
Check out MacroFactor. Its an annual sub but the automatic tdee calculation is so on-point and so much easier than autistically trying to pinpoint changes in energy needs yourself based off of weight fluctuations.
The database is apparently really good too, though I mostly cook my own food so I never need to dig too deep into it.
Ima check that out anon whats the sub fee?
>MacroFactor
bullshit app, not only does it cost 13 bucks no free version the calorie estimate is wayyyy off
Anyone ever tried the ganbaru app? It tells me to build muscle at 176cm 74kg to eat 2052 calories which in all honesty... doesnt do jack with me
I cut at 1600 and i only start to gain weight at 2300
anyone drink half and half for bulking?
it makes hitting 3000 cal so much easier by just drinking 1-2 cups a day
embrace the heavy cream, anon
nectar of the gods
>3000 cal
How tall are you
6'1 135lb
>135lb
BRUH
i've been doing 2700-3000 since getting to college and i think i've gained about 2-3 lb
we need a timeline: When did you get to college? How fast are you gaining?
about 3 weeks ago
1lb a week is good right?
>1lb a week is good right?
Yes
It's fine I suppose. I personally like to go for 0.75lb a week to avoid too much fat.
idgaf about fat tbh
>idgaf about fat tbh
Then go 3.5k
i think i might hit 3400 today
i added some more eggs and avacados today
Just drink plenty of wataer anon
i havent been drinking enough i dont think tbh
what happens if you dont drink enough?
Anon your livers
*Kidneys i meant
you feel shitty. If you don't feel shitty, you're probably fine. The general recommendation for water is "Drink if you're thirsty or haven't had any in an hour or two."
will rauwolscine cause weird fat loss?
because its an a2 inhibitor and a2 is most found in stubborn fat cells
so like you lose fat in reverse of where it came. will rauwolscine cause fat loss in a weird way? or will you lose fat the normal way?
Pills don't make you lose weight. Put down the fork.
Has anyone dealt with non-alcoholic fatty liver before?? How hard is it to go back to a healthy liver?? I have a cap score of 360 and little to no scarring.
poorfag here.
eggs, dairy products (quark, cottage cheese), oats, potatos, whole wheat bread, frozen veggies, frozen fruits, occasional nuts, are my go to while trying to maingain. meat is just super expensive here so i only eat it very rarely. pork mince meat is somewhat cheap but it has 20% fat and imo tastes worse than ground beef and poultry, should i try to get that in regardless? i heard saturated fats are bad, esp pork
Where do you live that you can not afford a 12 dollar pack of boneless/skinless chicken breasts from Walmart?
different anon, there are actually a lot of scenarios in which shopping in bulk isn't possible. It's pretty shocking.
https://www.aecf.org/blog/exploring-americas-food-deserts