QTDDTOT

>Old one nearly at 300
I’m trying to cut out junk food and I haven’t had any snacks in a few weeks, I’m doing fine and not craving any.
But I have huge cravings for coke and other soft drinks. Like I’ll sit there thinking about it for fucking hours.
Will the cravings go away? What are some alternatives besides water (I drink 2L a day)
I also have beer cravings but I’m trying to stop being an alcoholic

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Other urls found in this thread:

sailrabbit.com/bmr/
amazon.com/Captains-Crush-Hand-Gripper-Guide/dp/B00079YNQQ
twitter.com/AnonBabble

I've been fucked up in the head with a bunch of anxiety and shit. It's been hard for me to lift when I'm like this. I found cardio really helps though. Can I switch to just doing cardio for a month until my head is clear again? How can I do this without becoming Auschwitz mode?

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Just do your cardio, and try to do productive shit if you can
I had crippling anxiety and felt like I was going insane from about 19-21
I’m 22 now and don’t have any of those feelings anymore.
Don’t mess with drugs (except maybe occasional mdma if you must do something) and hopefully things will clear up for you user

started doing back squats for the first time (exclusively did front squats at 225 for reps)

the squatting itself is easy as fuck on my legs, my problem is actually getting the bar on my back (i know where it goes but i dont really have the flexibility to do it comfortably), and I legit turn red like a fucking tomato just holding the bar on my back and making sure everything is tight. How can I make unracking it easier/more natural? Any stretches?

tl;dr unracking/holding the bar is harder and than actually squatting it. How do I remedy this

Is starting lifting at 21 too old to become a competitive powerlifter?

Sugar free alternatives are better for you, if the craving gets too serious.
It also helps to completely focus on something else. Do something that requires your full attention

I'm 22 now and get panic attacks almost daily. Don't do drugs but I used to smoke a lot of weed.

I saw a girl have a seizure the other day and it fucked me up. I keep imagining it can happen to me any second. But fuck it I'mma just keep doing cardio cause it helps me.

Don’t smoke weed anymore
That shit brings out the worst, just be mindful and remember everything’s fuckin fine.
Stay on top of the shit you need to do and be healthy, then when you feel anxious you’ll be able to think.
“At least I’m trying to keep my shit together”
And if you have a voice in your head, that’s not you so just shhhh it out

Do SARMs work? Yes I am aware that money-wise roids would be a better way to go but it's not worth the risk for me. I just want a little boost and I can afford to pay for it.

Is 3x12 a meme? Just trying to go more for hypertrophy rather than power when I lift.

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Absolutely not. Train hard.

Yes, remember sugar causes addiction, so you will probably have some withdrawal if you were eating too much sugar, about 2-6 weeks, depending on age, metabolism, how addicted you are, etc.
Good luck quitting sugar

Is my sumo deadlift form ok?

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Is the best way to calculate TDEE basically through trial & error? It's hard for me to gauge my activity level. Some days I'll burn a few hundred at my job, other days I'll sit around and do little

Are fitbit calorie trackers accurate? I feel like them counting steps + factoring in heart rate is more accurate than saying "I walked 10,000 steps, how many calories is that"

What are some good dumbbell exercises? I've been doing SS but I figured I might spend some extra time in the gym and give dumbbells a try. Also considering buying an ab wheel because I hate doing crunches, is it a good idea or should I just man up?

I had an appendix surgery yesterday and cant exercise for 3 weeks. Using abs is especially haram. How has Jow Forums gone on working out in a similiar situation? Any recommended exercises?

I just started my summer cut and was excited on doing cardio now that the snow melted.

Why would it be a meme?

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Generally, I don't. Just take the time off, and do some walking to stay somewhat active. Why sabotage the recovery, you know?

What I do is find like four or five different sites with somewhat accuarate TDEE calculators (like able to take it account normal activity level AND how often you train), and average that. Then I use that as the starting point, and measure myself every second or third day for a fortnight or so. Based on whether I gained or lost weight, I adjust my TDEE.

It's per week that matters anyway, not being exact per day.

not really, legs and hips shoot up and then you lift it with your lower back

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when should I take bcaa’s?

Try carbonated/sparkling water with a bit of fresh lime/lemon juice

I'm fat, and my 5RMs are:

50kg ohp
80kg bench
90kg squat
110kg deadlift

I haven't lifted in years and I've lived completely sedentary, so I guess these are my 'first time lifting' stats.

How long would it reasonably take me to progress to

180kg deadlift
140kg squat
100kg bench
60kg ohp

3 months?

they're a meme
whey powder is 25% bcaa by weight of protein

like the big deal is adjusting your diet based on results. i wouldn't necessarily go with multiple tdee estimates because after a week or so you're gonna be using your own weight changes for calculations, but it certainly doesn't hurt to do so, just spends more time setting up an estimate that you're gonna discard/change after you get scale results

get plenty of protein and don't cut, you need the protein and calories for healing. liss cardio. machine isolation?

just do multiple sets of big compounds at any weight you prefer so long as it stops you (technical failure) somewhere in 6-10 reps, and do isolation the same but more like 10-15 reps. most good hyp routines do this already. being overly specific about it is kinda meme-tier but lots of programs use specific recommendations to make sure trainees get in the right range.
try lyle mcdonald's generic bulking routine see the sticky at his forum

fred hatfield, aka dr squat, has a good book on db workouts
also see the exercise map at exrx dot net
with dbs, overhead press, bench press, lunges, stepups, single-leg dls, cleans and front squats, pullovers, bench-supported rows, flys, reverse flys, lateral raises, front raises, triceps kickbacks, just to name a few

they'll fail your drug test and not work as well so you might as well 'roid, or just stay natty

it takes years after quitting drugs, yes, weed is a drug, before your thinking becomes normal again
that's just the way it is, you fucked up your brain chemistry and now it's got to heal

squatting is the best specific stretch for squatting
shoulder "dislocates" with bands or a broomstick will help. also overhead squats, start with snatch grip and work to clean-width grip
bfs flexibility 1-2-3-4 is the goat general flexibility routine takes less than 10 minutes do after each workout

>how long
there's no way to know and you may never get there desu

how big an ol' boy are ya?

if you're a midget then some of these may be legit unreachable, if you're a normal size guy, height-wise, those are probably reachable but not in 3 months, and if you're a legit big fella then you'll get there no problem with persistence but the time depends on genetics as well as your plan and determination

let's just say for argument you are a big guy and have great genetics and get there on something linear progression at 2kg a session, squatting every session, not stalling at all. 25 squat sessions gets you there and that's just over 2 months. good luck with that.

>it takes years after quitting drugs
Do you have any source on this? Weed cause long term anxiety? I've never heard of this before

I'm like 6'1 (185cm) at 275 lbs (125kg)

I was thinking 1-2kg per session on squat and DL and 0.5-1kg per session on ohp and bench.

Just imagine rich cunt CEOs getting your money, while you swig at cheap garbage corn stomach-fuck poison ;D boy do I just CRAVE that

How do I train grip strength ? I'm upping my deadlift (2.5 plate) and am able to pull the weight, but after the second rep my grip just gives out.

>How do I train grip strength ? I'm upping my deadlift (2.5 plate) and am able to pull the weight, but after the second rep my grip just gives out.

Rack pulls

Dead hangs

Farmers walks, as heavy as humanly possible, minimum 50kg dumbbells.

Buy a hand trainer, one of those super-strong crushers.

He's just doing the Jow Forums thing, it takes maybe a week to 100% return to normal after smoking weed

thanks for the advice. I'm 6'0 170 and it's looking like my TDEE is universally around 2300 calories going by the average. I'm a little over two weeks in on a 2,000 calorie diet and lost 2 lbs so far so all seems ok so far

Eat more rice.

Reposting from dying thread

I've been lifting on GSLP for about 4 months now, my previous deload on squats was at 220 lbs about 2 months ago, worked my way back up and got to 230 and failed again. This is pretty close to the previous fail weight, does that mean I'm getting close to the end of my beginner gains? Should I prepare to jump to another program once my other lifts start stalling as well?

>tfw you've tasted 2pl8 and have to deload below it the following week

You're still a beginner until you hit 1/2/3/4
All good beginner programs will take you there.
Just run SS with pull ups and calf raises.

Posted in dead thread:
What are some good preworkout stretches? Is it better to stretch before or after? Sticky is fuzzy on this and links are all dead.

I have a friend who just hit the gym with a personal trainer for the first time today and is trying to lose 30lbs and swim 1 mile

Question:
>should I tell him to browse Jow Forums?
>would I be helping or hurting him?

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Do activations, not stretches.
Activate muscles before, stretch for recovery after.

Google DeFranco's Limber 11 for a good mobility sequence.

You would be hurting the shit out of him you psychopath, don't you dare.

I've hit an OHP plateau and had to deload 10%. Medhi recommends microloading 0.5kg from now on, but the weights only go as low as 2.5kg in my gym and I can't find any to buy on stores or online (all the ones I see are 30mm in diameter). What the fuck do I do now?

Everyone has their own struggles.

What do you like about soda? The fizz? The flavor? The sugar rush? Or is it purely mental? If the last thing, just fucking deal with it.

If it's the fizz, try La Croix sodas. Flavor? Maybe diet sodas, but they have their own problems. Sugar? That's a problem, as some say it's as addictive as heroin; you just have to deal with the withdrawal.

>You're still a beginner until you hit 1/2/3/4
How true is this

How bad is for my cut if i add to my food black pepper or curry every time? Its very noticiable?

but how can he get fit if he hasn't picked a waifu or looked at high-test inducing brap posts?

ps, checked

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I have used a lot of TDEE calculators, but I like this one:

sailrabbit.com/bmr/

I got a DEXA body scan which gave me my bf%; I put that in, which gave me a lower TDEE by 100-200 cals compared to simple height+weight calcs. So I used that newer number. And I've had to keep tweaking.

Get a vague idea. Try it for a couple of weeks. Do you change like what you want? No? Tweak it.

Ab wheels are pretty awesome.

Captain of Crush grip trainers. Read the first review. It'll convince you.

amazon.com/Captains-Crush-Hand-Gripper-Guide/dp/B00079YNQQ

Do I lean bulk or continue cutting. Currently 5'10 176lb 14%bf

Not sure where to go from here. Been stalling on losing more body fat than this. Should I just go back to bulking?

Out of shape doing doing 5 lifts a week. Eating 1300-1500 a day. Yesterday went swimming for an hour. Today woke up and everything feels like shit. I feel like all my muscles just got finished working out a few hours ago fatigue.

Is this a cause of low calories? Should I just eat a ton today and see how I feel?

1300-1500 calories? That's pretty fucking low. 1300 calories is about the limit of where you can't get adequate daily nutrition on a longer-term basis.

And 5x/week? Program? Sounds like you definitely need to eat more, even if you're on a cut.

I'm currently cutting and lifting 3x/week + 2-3x/week cardio. 5'7", 163lbs, 1700 cals/day, losing over a pound a week.

Read about the greasing the grove method. You can do any lift every day, as long as you don't go too hard.

The only thing directly above the knee is the quad tendon. Maybe look at some diagrams from muscles and ligaments around the knee to be sure.

I've got no idea what caused that or how to prevent it.

I say it depends on how you look and whether you're happy with that or not. I personally don't wanna be anywhere above 12% bf long term because my fat distribution is horrible and I instantly get love handles. If you don't mind what you look like with 15-20% bf, then start bulking.

>should I tell some normalfag to visit Jow Forums?
Seriously? I've showed it to friends. They think the layout is confusing and most don't really appreciate the humor.

anyone pls¿?

Hey brehs, whats the normal male sex drive supposed to be? A year ago I used to be horny 24/7, but now barely. It's not like I have trouble getting hard and ejaculating, I just don't feel horny. Will getting a qt gf make we want to fornicate on a daily basis, is it ALL ABOUT THE MINDSET? (am 20 btw)

Going back to the gym this week after a very long break. What's the beginner shit these days? I found SL 5x5 to be absolutely exhausting because of the high squat volume, it always took a lot out of me and I feel like it was taking away from every other exercise I was doing.
Greyskull is another thing which was popular a few years back but people always said "it's easy bro, just plug in whatever else you want" but the fuck do I know where exercises really fit in.
I'm really looking for a starter 3 times a week deal. Definitely want to add in a bit of extra arm work cause those things are pitiful as fuck.

you are a retard
put spices into a calorie tracker and see what happens

just stop watching porn

100g of black pepper have around 200 calories.
100g of curry powder around 300.

It only makes a difference if you use copious amounts. When in doubt measure it out.

If you stop asking your question in meme's I'll give you an answer.

thanks

mean thanks here

I worked out the the day before yesterday, and I noticed that I only have DOMS in my right lat. At that point I also realised that my right lat is far more developed than my left, but I'm almost certain my lifts are pretty much equal on each side.
What can I do to even out my doms and gains?

Can anyone share the braphog workout program thats been circling around Jow Forums? I need it.

I'm cutting at a 600 calorie deficit and I'm doing lower weights with higher reps. If I only care about aesthetics is it okay to cut like this?

What exercises do you do? How is your form? Have you tried unilateral work?

As long as you do any kinds of resistance training at least 2 times a week, your lean mass retention is going to benefit greatly. The other thing you can do it eat more protein. 2g per kg of lean body should be more than enough.

What's a good powerbuilding routine?

5/3/1 BBB

I used to do weighted wide-grip pull ups. But recently I've been doing barbell rows. My form might not be on point though.
I used to do dumbbell rows, but they felt less time efficient and I wasn't sure whether or not my form was good. I also like being able to do supinated rows to hit other muscle groups, and I'm not sure if you can do that with dumbbell rows

Try adding some DB rows just to see how well balanced you are. I have 2 possible suspicions:
1. Your lats aren't actually different size and you just saw that because they felt different.
2. You compensate your lack of strength on one side with the other and are just making it worse, which could be solved with unilateral work.

I want to get better at pull ups, but as it stands I can only do one or so before I can't do any more. Are there any alternate exercises I can do to boost that number?

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If they have rubber band in the gym, get one of those, attach it to the bar and put it under your feet when you start. This way it'll be easier and you can do more reps. If you don't have any rubber bands, try the lat pulldown.

I'm certain that I'm not just imagining it, there's definitely a difference in mass. I'll do dumbbell rows my next workout, but is it possible to do them supinated?
And thanks for the reply man!

No problem. Sure you can do the supinated, but I think you'll find doing them neutral grip feels most natural, try it out for yourself though.

Just a basic PPL split. So PPLPP for 5 days lifting an hour-hour and a half. And losing like 1.5-2 a week but still all my lifts are going up a shit ton. Yesterday I noticed I dropped 3 lbs last week. I'll try increasing to 1700

3 1/2 months of lifting
220lbs
6ft
125 OHP
210 Bench
275 squat
335 deadlift

About 25% bf

Embarrassing stats but im working as hard as I can. Trying to drop to 195-200 range.

I don't have any of that unfortunately, all I have is a pull up bar outside.

Those are not bad stats at all dude

just go commando
that's what i do
if you need a cup for your sport, put it in a jockstrap

homemade protein bars

do wrestling bridges at home, just a couple of circles in each direction every other day

starting strength. buy or pirate that book and also practical programming 3rd edition. if you wanna do your faggot bends aka curls after every workout then go right ahead

take any good powerlifting routine
add your faggot bends aka curls and some calf raises and don't get fat, and voila! it's a powerbuilding routine

fuck off with meme shit reddit tier wendler ripoff crap

do negative reps (jump up and then lower yourself slowly as possible) or self-assisted reps (prop under your legs, use them to take just enough load off your arms) to fill out a set of 6+ reps and do 2-3 sets a workout
also do flexed arm hang for time

I have to do sitting OHP because my ceiling isn't high enough. How much much weight should I load sitting vs standing?

however much you need to load to hit your target reps or target %
do a rep test to estimate 1rm or do a linear progression a la starting strength with the seated movement and figure it out over a couple of sessions

>starting strength. buy or pirate that book and also practical programming 3rd edition.
Why are there still people recommending the t-rex workout? It has these stupid high jumps in weight increments aswell which most beginners just can't handle.

what do you combine with dips for a push pull cycle?

Leaf user here. Currently situated in Mexico City. The thing I love about Mexico is that I don't need a gym membership bc all the parks here have built in exercise equipment. This could never happen in Canada due to muh liability. The thing is, I keep running into this one piece of equipment pic related I have no idea how it's used. Its two wheels that turn freely. I haven't seen anybody using them aside from children playing. Any ideas on what this is and how it's used?

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Drink mineral water. Drink carbonated flavored sugar-less soda. Drink green tea. Drink almond milk chocolate peanut butter body fortress whey protein.

because it's the single best beginner barbell program period
>high jumps
you've obviously not read the book so your opinion is discardable and discarded

not sure what you mean by "push pull cycle"
if you mean a superset of antagonistic muscle groups, the obvious answer is chins
if you mean a push on a ppl, first off, that's a retarded split, see the ppl thread in the catalog, and secondly, bench + press + dips is a great foundation for the pressing portion of an upper workout

looks like some kind of aerobic or elliptical setup where you work the feet and spin the wheels with your hand

looking to stop using benzodiazepines to treat my anxiety disorder. is there any alternatives to benzos? i almost always need a xanax to find the motivation to go to the gym due to crippling social anxiety.
i dont want to use benzos anymore, but i also dont want to go skelly mode from not going to the gym due to social anxiety.
help Jow Forums

For this one, the other side has a kind of elliptical setup but you can't reach the wheels from it. Other ones I've seen have only the two wheels.

I don't know what to do Jow Forums. After I got fit I've had an easier time hooking up with girls but it's harder than ever for me to get a gf. I feel really shitty because I met a great qt last week but I blew it. The date went well but as soon as she came with me home everything fell apart. She told me that I was moving too fast and left. I tried apologizing but she still hasn't responded yet. Is this still salvageable?