QTDDTOT

be nice edition

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elitefts.com/education/why-is-everyone-suddenly-taking-collagen/
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>one shot at life
>bicep attaches an inch and a half above elbow
When I get big will this be fixed?

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I need new gym pants
what is a good recommendation for pants for squatting?

Is it effective if I do side lateral raise for my traps? My traps are getting more pumps from side laterals than doing shrugs.

yeah, just start lifting already

Anyone managed to get rid of a winged scapula and uneven shoulders?

This shit gave me bursitis in both shoulder and is keeping me out of the gym for 2 months already.

Pls help

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How's intermittent fasting? What's a good guide for the 16 hours fast / 8 hours on?

Rehab / physical therapy. Seriously. And see a doctor. And serratus anterior exercises.

Learn to do shrugs properly. Shrugging 3 or 4 plate is going to do far more for your traps than doing lateral raises with 15-25 lbs.

How do you guys find the time to work out with a fulltime job?

I just graduated and I got a job in a major city where I'll probably spend 1-1.5 hours commuting. Add in cooking and cleaning for myself, walking my dog, and those sorts of things, and I don't see how I can fit a good workout session into that day, unlike college.

Can any oldfags comment?

shorts give better motion range

How do I get stronger?
I'm stuck at 20lb dumbbells. On the second set my left arm struggles like crazy reaching the 6th rep.
I do finish the set with a lighter weight, rest, then start next set with 20lbs and once again. Same shit.

I can carry 70lb+ things but struggle hard with increasing weight on curls.

there's this cute girl on my job who flirts and chats with me whenever she has the chance to (dunno if she has a bf tho)
I asked for her number but she gives me 0 attention when I text her, as if she's only replying to be polite
what do

Ignore the bitch she was just playing with you.

You make your commute shorter. It's competely wasted time. Move near work or get a job closer to home.

sorry meant shorts
I guess we use the term pants a bit loose here

i waited the recommended amount of time after a blood test but there's still a bruise on the inside of my elbow

do you think its ok to power through? tomorrow's bench day and i really want to bench

→
→
→
>If I'm skinnyfat on a strength LP and I decided to bulk first (and cut once I gain some muscle mass) instead of cut first, should I be eating at a 250cal or 500cal surplus?

I really can't afford to get any fatter unless my muscle is growing proportionately, which I know it doesn't. Plus I feel like my volume is lacking a little. Will I not gain as much muscle if I don't eat at a big enough surplus though??

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Yo i'm looking to stretch my (extremely tight) hamstrings.
Is it better to do a dynamic or static stretch routine (or both)?
Any help appreciated :)

>Will I not gain as much muscle if I don't eat at a big enough surplus though??
yes
prob just maintain (250cal surplus) for a couple of months and see where that gets you, then decide if you need to bulk or cut

I work 8-6 granted I don't have a job, but I meal prep and do all of my laundry on Sunday. I then go to the gym at 6:15 (choose a gym close to work) so by the time I'm out around 8:30 i can book it home with no rush hour. If I had a dog I'd consider making a home gym if you have the disposable income. If not pay someone to take him out.

18% right now. Would apparently be around 12% at 158 lbs, currently 170. Could I safely his this goal by the end of june without losing too much muscle? lifts are a bit over 1/2/3/4. Want to see abs for the first time in my life this summer

How do I work up to doing pull-ups? I'm tall and have long limbs so I'm sure that holds me back. Just negatives.

I know that there are some gym facilities at work, but I don't know if it's just some dumbells and treadmills.

Since I could, I might try to work 7-3

How important is it to exactly hit your macros? If I'm getting ten less carbs, ten less grams of protein and ten less grams of fat a day (all random examples) what are the implications??

I bench 175, squat 235 and can do 25 weighted decline situps in a row
I'm 5'11" 185lbs but look kinda flabby (but good in clothes), would estimate my BF around high teens low 20s. What weight would I have to cut down to to look kinda lean/see my jawline again?

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The implications will never be the same.

On day A, I'm doing chin-ups and on day B I'm doing dips. I wanted to add some curls and skullcrushers for fun and I was debating if I should pair them chins/curls and dips/skullcrushers or pair them chins/skullcrushers and dips/curls?

Which way should I pair them if it matters?

I sometimes work 70-90 hours per week as a doctor, and still will work out 3-4 days per week. I find the time because I make the time. After I installed my home gym, it became even easier. But I did this even when I was driving to Anytime Fitness.

Unless you're working like >80 hours per week, you have plenty of time to work out. Get your shit together.

Different for every person. Also nipple piercings are fucking feral. Gross.

Isolation is a meme

What kind of doctor are you?

didn't manage to sleep last night and now I'm tired but can't go to be since I've got time sensitive stuff to do, how do I stay awake? need to be awake for about another 16 hours and I'm struggling to stay awake right now

Just go back to sleep or have a nap. You could even just lay down and rest your eyes for a bit.

How many reps per set are you doing?
Low reps with higher weight stimulates growth.

Correction: volume stimulates growth. Progressive overload, specifically.

So i decided to get my shit together. tomorrow morning im heading to the park and im going to jog for 20 mins, but i also want to add some body strength exercises, but all i could think of was push ups and sit ups....

what are some good body weight exercises to add to my routine?

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I exercise four days a week; monday, tuesday, thursday, and friday, I lift weights, and sometimes I walk.
I weigh about ~140, ~150 pounds, and I'm 5'8".

How much protein should I try to get in my diet? Should I take less on days I don't exercise? I know getting too much protein can be quite unhealthy, and I don't want to become a fatass either. I recently bought whey powder, and wanted to make sure I was supplementing appropriately.

Burpees, pull-ups, chin-ups, planks, squats, lunges

i shall add it to my regiment

except im too fat to lift myself with pullups/chinups. any alternatives? or should i just try to do 1 rep for now?

What's a good strategy to get out of skinny fat hell?
5'7. Started 179 lbs, now stuck around 147-149. Some noob gains in strength, less fat, but I know if I keep cutting I'll just end up more skinnyfat and I know I haven't been progressing much work volume due to being on a cut. I want to progress and gain more muscle, but be lean. Keep cutting till Mr skelemode then bulk? Just start a light bulk then cut? What?

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Do forced negatives, either use something to boost you or jump to the top of the movement and slowly lower yourself.

Depends on what you want more: be less fat or be more muscular. Cut if you want to be lean, eat in a 300 calorie surplus to gain muscle.

I'd appreciate some input here

(sorry for creating new thread, didn't see this one)

You're wanting to do two contradictory things at the same time. Pick one, do it and then do the other. Unless you want to pin in which case just pin the right compounds and you'll be fine.

Okay, so for instance cutting down until lean and then slowly bulking back to this weight is viable?

Of course it's viable. Might take you some time though depending on diet and consistency.

My left bicep and tricep are getting bigger than my right. How do I fix this? Should I do isolation only on my right side?

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How do marathon runners not die if they're burning over 2000 calories per run? Wouldn't that really fuck you up for a few days after?

Start now and yes probably. Don’t worry too much about losing muscle. You’ll lose some strength but it’ll come back quick when you finish cutting and get back on a surplus. Plus you’ll look 100x better at 12% bf than 18% so it’s worth it.

Literally nothing.

It all depends on your goals. If your cutting then that’s fine because your calories will be lower. If your bulking then you’re missing out on important calories so slowing your gains. As far the different macros, try to hit your proteins and fats. These are essential nutrients.

It’s not just viable it’s the correct way to do it.

I asked my gym's trainer to help me switch up my routine, and she suggested a PPL routine but this time with supersets.
Yesterday on my first leg day it was stuff like 5 reps on each leg and then 10 with both.
Is that shit legit for muscle growth? It looks to me more like increasing reps but maybe I'm wrong.

Also chest day has stuff like barbell bench - dumbell press superset. Aren't you supposed to superset excercises that work different muscle groups though?

I need new gym shoes, what kind should i get?

How is it that I can do goblet squat painfree but can't do any other squat without bad knee pain no matter the stance?

Lordosis

Help

What is protein/amino spiking?
Is gold standard whey spiked?

Thoughts on this program for cutting? Based it off of the GSLP book.

Just implemented it fully this week without changing daily calories too much, but I'm dropping from 3200 (with no running/cardio) to 2400 a day with cardio now that I'm adjusted. I'd consider myself a mid to late novice as I should be able to still progress, but am currently slightly overweight and could drop about 10-15 lbs at the least (215lb, 6'5", 20-22%bf).

I'm alternating upper body A/B style with a Rows+OHP day and a Bench+Chins day. Squats are the first and last lifting day and diddly is always the second day every week. I'm doing the core work to the right at the end of lifting sessions. Also trying to do a little more fasted walking than is written due to having more spare time with school out.

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I recently lost 50 lbs and have a little bit of loose skin around my stomach area. Currently fighting it with daily moisterizing and proper diet. Any other tips?

I found a lad near me selling this bench for 50 EuroShekels, is it worth it?

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Bodyweight niggas is it shit

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My food weight just broke, one question please, if a tbsp of rice weight 15g, what is the weight of a tbsp of cooked rice (15g coocked is too big for the tbsp so they fall and there is around 10g raw in the spoon left)

my question is what is the weight of a tbsp of coocked rice please?

how do i overcome my addiction to buttered toast?

everyday i have two slices.

is there a healthier alternative?

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Hey guys.

I'm cutting, have cut around 7kg since start (january) but I noticed weight loss has kinda stopped. Should I further decrease calorie deficit?
178cm
~81kg
~2300kcal (-500)

Thanks.

^ increase* deficit

how do I know if I'm in ketosis and is not dumb placebo effect making me ignore my hunger?
All I've found in the web requires a mate smelling my breath or medical tests which I dont have access to.

Whole wheat toast with quark or cheese. Only 2 slices and nothing else. You should be fine and getting them morning protons.

So cutting here.
>From 80kg at march 10
(lets say 79-78,5 coz I was on creatine the last day of bulk)
>Currently being 75,5-76.
>Gonna keep up till 74 maybe.
Im losing kilos, looking better.
I am not losing performance (desu i could say it got a bit enhanced). I haven't lowered my lifts a single bit so far. Am I just losing fat?/mostly fat?
Has my Bulk and so far cut been successfull?
Started lifting 23 june 2017 at 69KG.

get a blood test kit off amazon

like $50-$60 for tester and strips

Went through labrum repair surgery for dislocating shoulder mid last year. Was very careful with it and it had been feeling really good.
been lifting with it for a couple months properly.
Today it dislocated again on lat pull down, a weight I'd been fine with doing for a couple weeks.
what do

What can I buy for $7 at Dick's Sporting Goods

Honestly, what is the best exercise for thicc back/erector spinaes? Deadlift and variations of DL probably but any other suggestions?

is it possible to look thinner/lose inches but gain weight? i'm eating under my TDEE by at least 900/1000 but i went from 175 last week to 180/181 this week yet i visibly lost inches from my stomach. what the fuck is this. if it helps i'm also on my period but i can't fathom that bring the cause for a whole 6 lb jump

Which vitamins are worth taking and why? Which ones boost test? Are Zinc and D3 okay?

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Do PNF Stretching

yes, figure out your d3 levels before just going balls deep though.

i recommend magnesium as well. it should be supplemented with zinc at a certain ratio dont recall though

eat 6 brazil nuts daily for your selenium.

fermented cod liver oil and royal butter (theres only like one manufacture makes this shit) has helped me with my gums and also harder erections, could be of interest.

>10 years ago
>bitch sees my dick
>eyes light up
>"oooh wow... hello!"
>"you know what I like about your cock? not only is it long, it's thick too"

>today
>bitch sees my dick
>eyes light up
>"..."
>"I mean it's big but size honestly doesn't matter"

Has feminism taught them to never openly appreciate anything remotely masculine? It's honestly as if they're censoring themselves.

I'm 5'7 (1.71m) at 139lbs (63kg), 14.5% body fat. I have about 112lbs (51kg) of muscle on me. Is is enough for me to cut down to ottermode or will I just end up Auschwitz? I have an endomorph physique.

elitefts.com/education/why-is-everyone-suddenly-taking-collagen/

Eh... I'm not euro but that shit looks flimsy as fuck. It doesn't look sturdy or strong bro.

>2300k/cal
>trying to cut
Good joke mate really enjoye dit.

Don't do this. Buy Ketostix from your pharmacy. You get like 50 of them and you just piss on them and it measures ketones.

You're not going to boost your test with supplements unless there is something wrong with you to begin with.

ecto/endo/mesomorph is a fucking meme. You sound like a midget and that weight doesn't sound like it's enough but I don't know shit about midgets because I'm not a biologist.

Wait so a woman doesn't praise your dick so you blame feminism? Surely this is bait and I've been had.

fuck you you fucking piece of shit

Settle down midget. It should be a crime for your kind to speak so foul against your betters

When I was younger, women praised my dick all the time. Ten years later, women are still compelled but are loathe to say anything.

It's not like I need my ego placating because I know my dick is big. Nor do I attach a huge amount of my sexual being to the size of my dick.

All other factors are more or less the same including the size of my dick and the age range of the girls I'm fucking (18-35 then, 20-40 now). The difference is their overt attitude to my cock and the only guess I can make is that there's been a shift in sexual discourse (#metoo, not all sex is penetrative etc etc etc). I'm not even mad, and in many ways, I tick enough boxes to be described as a feminist myself. It's just an observation I've made.

As for baiting, I am on the spectrum so I get this quite a lot.

consider yourself lucky..

you'll need less mass to make it appear big.

How tired should you be after doing 50 squats in quick succession?

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Huh. Sorry for assuming, just used to the unending Jow Forums posting on this site. You seem like a good guy.

How deep is a hole? How much does a glass of water weigh? Stupid question.

Hmmm... it's almost like the women you're chasing have grown up and don't give a shit about your cock anymore. Really made me think, good question.

What kind of barbell is this?

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how is it possible that people bigger than you can be weaker?

Not try to brag or anything because my numbers aren't amazing either but I was spotting a guy on bench the other day, arms & shoulders bigger than mine, but he was struggling pretty hard at 1pl8 whereas I can bench 1pl8 pretty easily. Didn't look at his chest because no homo but mine's pretty shit too

I was wondering if it was okay to be slightly out of breath because of it

If someone was wheezing after doing 20 bodyweight squats you could easily say that they have shit cardiovascular health. It's not totally subjective

Is there any difference between doing bodyweight rows and dumbbell rows? I've started doing the Reddit bodyweight fitness routine and picked up a pair of rings but I don't have any good place to do rows or hang my rings from at home, so I figure that it'd be easier to just pick up a set of free weights so I can do my entire routine at home instead of having to go to the nearest outdoor gym a mile away every time.

>isolation is a meme
Everything you say from here out is invalid

Well I'm glad some DYEL asking for advice on curlz has decided that.