QTDDTOT

no.

drop the hammer curls and chins for a while and check your grip width on the chins, that's your problem. in the future, use proper width and possibly vary your styles, some chins, some pullups, some neutral grip.

kys

What is higher in protein, muscle or organ meats?
The restaurant where I eat often serves more if I ask for an organ meat instead of the goodw ol' steak, and I'd like to know if it's worth it

not so much more protein but more micronutrients and minerals in organ meats. also tastier. they're worth it but not everyday.

Should I do farmer's walk on legs/abs day or on arms day ?

Is 2 hours of bjj and 2 hours of extensive muay Thai training immediately afterwards too much for my body? i still feel pretty bad ~30 hrs afterwards but i want to lose weight fast.

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So you do 4 hours in a row ? Can't you do them on different days?

I want to get really good at bjj and i go monday, tuesday, thursday and friday, so there isn't much time for muay thai

someone redpill me on durianrider, is he on roids?
randomly found out one of his videos on recommended videos(next to bare nuckle gypsy fighting kek) and he looks extremely lean, plus if he's somehwere between 40-50s he looks well and fucking shredded

TRT? his diet, based on two videos, seems to be high carb, low fat and low protein

Rate my routine?

PPLPPLx

Push
Bench Press 3x8-12
DB Shoulder Press 3x8-12
Incline DB Bench Press 3x8-12
Lateral Raises 3x10-12
handstand practice (cus I can)
dips 3xF

Pull
Deadlift 3x8-10
Chin up 3xF
Wide Pull up 3xF
Bent Over Row 3x8-12
Barbell Shrug 3x8-12
Neck Curls 3x15

Leg+Abs
Squat 3x8-12
Weighted Crunch 3x10-12
Calf Raises 3x10-12
Hanging Leg Raises 3xF
DB Side Bends 3x8-12
+Light Yoga/Stretching

I add weight once I hit max reps for all 3 sets. Goal is muscle mass. Would appreciate any advice for aesthetics. Lots of Calisthenic stuff in here left over from 6 months without a gym and trying to get good at bodyweight shit. Been on a cut forever, now realise I didn't have enough muscle to begin with so gonna summer bulk.

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When I was ramping up to my 3x5 set of squats today my knee was clicking and I started to get some pain near the bottom of my kneecap on the warm up set at 90% of my 5RM. So I didn't do any heavier squats and just did some light sets at about 70% of my 5RM and I felt fine. My knee is clicking almost every time I bend it, and it had been feeling a bit weird like this for the past few days before leg day.
What should I do lads, just rest and pray? I squat well below parallel.

Does it matter if 70% of my daily calories are from liquids? (Im bulking)

I want to feel that rush again from using Preworkout like we all did the first couple of times we used it, and then never felt again because now we're addicted to the caffeine, and none of us wants to admit that we keep wasting money on a supplement that no longer does anything for us.

How long do I need to stay off caffeine to clear my tolerance/addiction?

Ok well keep at it then. Try to sleep more and have pristine dirt and you will recover faster
I google'd him and got picrelated. He is obviously natural; anyone can achieve a low/very low bodyfat %. But to have the both the size (big muscles) and low bf %, that's when you may suspect someone of roiding

Add some chest cable flies on press day. They are awesome for chest aesthetics. Try to find a legit triceps machine to use on push day. Why no barbell/ezbar standing curls on pull? Or any sort of bicep curls at all...? Don't bother with "neck curls". You ciuld try some walking barbell lunges on leg day, I love them

Squatting IS bad for your knees. I don't know if you've been lifting for a while, but someday you will notice the only people that squat are younger than 30 y-o. Personally I'm 35 and do squat, but I only squat one plate for 3 sets of 20+

What kind of liquids are talking about here? If you drink most of your calories, you're much more likely to get fat, but then you're bulking so I dunno. Personally I only drink water or a home-made shake with water/oats/fruit/protein

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are 21s a meme?

i mean i have to drop the weight to like a bit above half of what i normally curl to be able to do it and in the end aren you just doing a shitton of reps? how is that benefical

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you shouldn't do them at all, they're a meme lift.
as far as meme lifts go, this one doesn't fit any kind of split. if you're on full-body plan, use it as a finisher for conditioning on the appropriate day.

yep. it's still a retarded routine. nothing has changed since the last time you posted it.

don't listen to the other idiot. squats in general are great for the knees. no need to go beyond breaking parallel though.
check your stance, though, the knee should be inline with the foot, if it's not, sometimes that'll jack you up. you may also have injured it doing something else, depending.

calories are calories.

a few days and the withdrawal headaches will stop, so somtime after that.
you are wasting money on it though. drink coffee instead, or mountain dew.

>obviously natural
drugs are too prevalent nowadays, and people who put themselves out in social media are too narcissistic nowadays, to say that with certainty.
i agree that you can get into that condition naturally, but that doesn't necessarily imply that he did get there naturally.

yes.

Tell me why shouldn't I, being on a ULxPPL routine, with my lifts on proficient, just do legs once per day and use the other leg day for HIIT and extra core work?
They're fine in size and im only interested in keeping my squat and deadlifts numbers going up with minimal muscle gain

>i agree that you can get into that condition naturally, but that doesn't necessarily imply that he did get there naturally

He's like 5'11 160lbs... nobody would be dumb enough to put their health at risk to achieve that body

a better plan is to use an upper/lower split like lyle mcdonald's generic bulking routine, and do 4 workouts a week. 2 upper and 1 lower and then another where you do your sprints and shit.

>farmer's walk are a meme lift
Care to elaborate why? I tried them the other day by walking with 100lbs kettlebells and my forearms were completely annihilated after a few runs

Wow those advises are so bad...
Care to post your bodypic with height/weight/years lifting?

>nobody would be dumb enough to put their health at risk to achieve that body
look around, user. look around.
especially consider we're dealing with e-celebs, who aren't exactly known for being mentally stable

advises not as bad as your workout. :)

>forearms annihilated
i had no idea that forearm annihilation was your goal, user.

it's a meme lift. you want to do it solely because you think it looks cool. just admit it, user. it's not as if you and brian shaw are gonna face off at the next WSM, right?

you can get good forearm development in lots of conventional ways, like high-rep deads with doh grip or variants of same (snatch width, sldl aka jefferson curl, etc) or chins or bent rows with time under tension etc., and the bonus of those is that they allow really scale-able measurement of how much work you're doing and how much progress you've made. you could even do isolation for it.

aside from that, you have a pretty fucking retarded split you're doing, and a full-body lift whose primary value is conditioning, plus legs, plus core, plus grip, doesn't fit into your trite bullshit legs/arms/shoulders/kegals/whatever day schedule.

which is why i said, hey if you're on a full-body plan, maybe farmers walk would make a good finisher on the day you do conditioning work.

I'm currently doing a AxBx full body LP routine (again).
Bench pressing hurts my right shoulder so I need to cut it out. Incline is a little better but still hurts.
What are my alternatives as a main pressing movement on my non-OHP day? Does it make sense to just OHP every time or is it better to do push press or landmine press?

>don't listen to the other idiot
Thanks m8, I had already disregarded his opinion. Not sure about your comment on not going deep, but I think knee/toe alignment may be a slight issue (knees going out a bit wider) which I had noticed, so will focus on it. Thanks. Might also be an issue of a muscle imbalance as my DL is much, much stronger than my squat, but from google it seems like quad dominance is a bigger problem for your knees!

I accidentally ate a whole pack of bacon. I am gonna die?

parallel is pretty much the sweet spot. maxing out at higher thigh/calf angles actually is way harder on the knees. ATG, there's nothing wrong with them, they're not bad for you like max-weight 1/4 squats are, but they're not necessary for full development.
olympic weightlifters go ATG because that's the range of motion they need for the bottom positions of the clean and snatch. but there are caveats, one being that they use special shoes which give them more shin angle, and the other being that they almost never max out squats, their squats are usually based on what they need to do to clean the weights successfully or on heavy triples etc that aren't grinders per se.

for the hammies, try the sldl on blocks, you can find it by either looking for YT on bfs sldl or for jefferson curl. it's a loaded stretch more than a strength lift but it is wonderful for the hams. also all kinds of good mornings, including seated, and the glute-ham bench and even the leg curl machine. lots of ways to work the hams.

DB rows: should I use less weight for slower and more controlled reps or should I use heavier weight, despite having less controlled reps?

I feel like something must be wrong with my recovery. Am i not doing something right, am I missing a supplement or vitamin or something?

I've been replacing my cardio with ONLY jump roping, everyday, to get my calves pumped up.

Now the weird thing is even though I've been doing this for a month my calves are still getting sore easily and stay sore for days. Like I'm still jump roping everyday, but I'm surprised that my calves still get a DOMs feeling but the rest of my body doesn't..

So you have no pictures?
Nothing proves me wrong like seeing the picture of the person I'm arguing with
t. 6'2 225lbs 4 years lifting

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5x5 bench failed last rep

Should I really go with the same weight next time?

Love the lighthouse hike. perfect before a surf sesh at sandys

knee wraps for squats
when should you use them? are they only really worth considering when you start squatting heavy?

Is compounds only a meme? Does only doing Bench Pressing, OHPs, chinups, deadlifts, rows and squats work every muscle?

you get doms from jump roping? that's weird
how long are you doing it a day?
are you fat/heavyweight?

Absolutely yes.

I have this. Whats a good routine for overall toneness. I am currently 220 6'1 who doesnt really exercise. Cant do dips or pullups yet and have just been pulling shit to do it.

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no need for perfectionism. try to up the weight

collateral ligament of the knee strengthening
no need to do it during your workout
at home whenever you feel like it

2 sets of high reps (20+ - )of inside squats with no weight and
2 sets of high reps of sumo squats with feet close together with no weight

btw do you feel shakiness and instability or are you just being careful?

the exercise you added won't work your
rotator cuff
abs
extensors of the wrists
Those are the biggest gaps I see in order of importance. All 3 listed things are important mainly for prehab/injury prevention.

I am too lazy to structure a full routine for you. But if you got one we can rate it easily and maybe give you some tips

my right knee usually gets a little soreness after squats, I feel like it might just be weakness since I'm fairly new to lifting. I don't feel unstable, just being cautious, don't want to fuck my knees

I feel like I can't go on a proper cut without cardio. I feel like lifting isn't doing shit to help. Is cardio really the quickest way? I'm sick of being 180-190 I want to be in the 70s by July or so
>tfw gaining weight

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I feel the same way so I do a lot of cardio. It's helped me get down to 175 now and I can begin to see my abs. 70's by July is easily achievable given your current weight though, you'd don't even have to cut that harshly.

Just recently started deadlifting, anyone know why I get a burning sensation / pain in my lower right abdomen whenever I try to lift heavier?

Kinda spooked me, is it shit form

So just eat like a normal person? Got it, thank you

has anyone followed through with no-coffee? I cut out caffeine for about two weeks and it made me feel like absolute shite. are the benefits (if any) worth it?

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how much are you warming up?
you might be going too heavy and you're core is struggling.
also make sure that you're keeping your abs and lower back tight through the lift

I'm only supposed to do warmups for my compound lifts, not my accessories.... right?

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Is this a decent routine? I'm trying to combine calisthenics with weights but I'm not an expert on lifting or anything.

Pl0x respond

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What’s the best OHP YouTube guide

whats your opinion on lying rows? are they as retarded as they seem or do they isolate your back better?

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Is keto really a meme, I want to go from 19% bf to about 10% and keto seems like get rich quick scheme

Didn't get an answer in the last thread before I had to leave, was fitness science actually so retarded in the 80s that it caused my dad to think a 5'10", 300lbs man has a tdee of 1600, its not physically possible to lose weight if your daily step count is under 10,000, and calorie counting is a waste of time, or was his frontal lobe drowned in so much t from lifting that he just materialized his own facts?

no more memes does anyone here actually eat raw onions regularly

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Keto isn't a muh metabolism magic bullet, but it will keep you satiated on fewer calories, which means you won't need the same willpower to cut

god no
I do cook with them a lot though

Will cutting to about 1400cal for a few weeks have a big impact on my energy levels? For example could it impact my college study?

Need help deciding my path,
Around 240lbs, 6feet tall.
My main problem is belly and waist fat, I want to drop it asap because it makes me look like an alien, my arms/legs/face are all normal looking which makes weird contrast.
I'm thinking
A: Go hard on fasting (I've done intermittant fasting in the past)
B: Pay for gym membership and focus on lifting weights (maybe while doing keto diet?)
Anyways, any advice or tips are highly appreciated, thanks.

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Didn't mean to reply.

I satrted SS a couple weeks ago and so far I've been getting noobgainz and feel generally better. My question is, how long should I keep doing it before I start a cutas not to lose my new mass? I'm pretty fat but not skinnyfat due to my job requiring handling boxes and shit.

Cut hard and walk/jog

Ever since I do PPL, I don't jump around the body parts, but do them one by one, e.g. - All chest exercises, then all shoulder exercises,
then all tricep exercises, but I've mostly seen people do like - bench, then OHP, then incline, then some tricep thing. Which is better
or does not matter? And also to how many exercises per body part should I stick to?

Standing OHP vs Sitting OHP?

Any suggestions how to straighten lower back? It seems weak and I can only do sumos with decent form, on conventionals rest of the back
just bends towards and lower back stays where it is, even with plateless bar.

What's better, to do 50 - 60kg full ATG squats or 80-90kg parallel to the ground squats?
(yes, shit numbers, I've had 2 knee surgeries, progressing carefully.)

Is it bad that I drink plain black coffee right after almost every meal during the day? Should I wait a bit? Switch to green tea?

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standing uses other muscles to stabilize your body

thats a nice body

Cheap source of protein?
I’ve found out that peanuts have very high amounts of proteins, like 29g per 100g, but I’ve read it’s not good due to the high fat ratio
I don’t know. It seems like a great choice to fill in the gap to get enough calories and proteins daily

Also, I want it to be something I can eat on the go as I have days where I can just eat a short breakfast, go to university, then go straight to gym, then straight to work before I get home 8pm and can only have a simple dinner before needing to go to sleep 10:40pm

youtube.com/watch?v=1LqIk41fIrI
>3:20
Is this variation of the press legit? And is his form good in general?

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whey

chocolate whey pancakes

takes a bit of time but you are eating while making them so no big loss of time

>120g chocolate flavor whey
>250g flour
>600g half fat milk
>4-6 eggs for flavor
>30g pure cacao for flavor
all ingredients are dirt cheap, got easy 180g of highest quality protein, tons of great nutrients, test boosting cholesterol from eggs and cardiovascular health boost from cacao

I eat this 2-3 times a week, usually after leg day. its extremely delicious

>180g proteins
Are you serious?! That’s almost like an entire day worth of proteins for that portion if I have to eat all of it I guess.
But don’t it mean that I can’t drink my reccommended 1cup of whey protein for that day, or does it just not matter?

Weighted chins or weighted pullups...which is best?

you can always downscale if its too much for you. but I love it, got enough protein for the entire night. it does not matter. you cant eat too much protein, just too little

most people prefer pullups because they are 'purer', meaning they are harder

I prefer chinups, much better for shoulder health, you can have larger ROM and you have more muscle engagement

pls respond

yeah it could. why dont you just try it and if your energy levels are too low you reduce the deficit?

So according to the sticky if I’m not mistaken, the only macro that matters is protein while carbs and fats doesn’t matter that much for as long as you reach your daily calorie goal, right?

Not true. Carbs are muscle sparing in caloric deficit and fats are crucial for hormones in Natty males

Natties tend to eat excessive amounts of protein. You should be able to fit in a lb of animal protein somewhere in your day. Beyond that, you're wasting money

What are the best podcasts for fitness?

I read more carbs should be eaten on work days and more fat on rest days. Correct?

Will zink supplements make my beard grow faster?

All three macros are important for performance and recovery. Don't over think it. Just eat a balanced diet

Will one day of fasting per week kill my gains or nah? I only drink water whole day and am thinking of maybe including one whey shake. What would you suggest?

(on a cutting diet, 1000ish kcal deficit per day, lost 35 pounds of fat over 3m while maintaining and even gaining a bit of muscle in the process)

Bumper

I'd recommend OMAD (one meal a day)
Do a daily workout either weights or cardio and then have a normal balanced meal afterwards.
Dieting is a marathon, not a sprint

I've been going to the gym for the last 2 weeks, 6 days in a row, after bike riding daily for 2 years. I was 75kg when I started at the Gym but now I am 77.5. I mean I have eaten a bit more but I am eating less calories than I use. Why am I gaining weight? Surely it isn't muscle as it's only been 2 weeks.

maintenance TDEE is 2200 Calories, and I know as a fact that my Breakfast and Lunch are 995 Calories total.

Leaving me 1205 Calories for Dinner.

Obviously my Dinner is way less than 1205 Calories. I'd say the highest (outside of the Pizza I am having tonight) would be 500~ and that is me being exaggerating the number.

Only once a week do I get pretty close to 2200 Calories or go over it, and that is mainly on the Weekend when I have Chips and an Alcoholic Beverage (which is usually on a Sunday/Tomorrow)

Tonight is just a Pizza night because we haven't had Pizza in ages.

(Should I feel bad for the Pizza I am having?
The only consistent Junk Food I have is the Chips and Alcohol, mainly on a Sunday/Monday when I watch Ash VS Evil Dead/TWD)

Im eating 1250kcal a day, 220 of which is whey. Going for OMAD would mean probably losing the necessary grams of protein required for sustaining (let alone gaining) muscle mass.

I do not plan to change my diet significantly, but I really can't bother to go do cardio daily for a higher deficit.

This is why I asked what would happen if I incorporated a 1 day fast every week where I drink water and MAYBE do one whey shake.

it would add 1000kcal to my weekly deficit and set me up for another two months of consistent 2pound per week fat loss.

I am just wondering what effects this would have on my gains/hormones/etc. I could be overlooking something.

So I'm on a calory deficit diet with MyFitnessPal and was wondering this: this week I've been out doing cardio and had a lot of days with quite some calory amount left each day. Today I drank 6 beers which is like half of my entire daily allowed calory intake but still ate like 2 fried eggs and bread. Is it bad to have one cheat day (today) where I don't count my calories to keep the sanity?

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From my personal experience, Cheat days are fine as long as you don't do them more than once a week.

I mean you MIGHT be able to get a few more in there but you are playing with fire at the stage.
Once a week is all you really need imo.

Thanks, the ironic thing is that days such as these lower my motivation for some reason but I just didn't have a choice because of the fucking beer.