QTDDTOT

A graphics editor.

Hope that helps!

So photo shop would work.
Thanks.

I've been going to the gym for about 6 weeks now. Until recently, I kept my feet relatively close together when doing deadlifts (kinda hip-width, 15 or so centimetres). Recently a guy pulled me up on it and told me to have a wider stance, with my feet just wider than my buttocks. Does it matter? Is one way better than the other? I feel fine doing both, but I want to know whether I've been unintentionally having shit form

No, not Photoshop.

For deadlift i do 5,3,3,3,1
Should i change it?

If you are a novice 1 rep and 5 sets ,twice a week is enough.
If you can recover from it,don't.
If you plan to run the program I told you.
Only do it 1x5

Am not a novice but was just wondering if that would better help train muscles better than what i currently do. Thanks for the advice tho

What are your lifts?
And for how much reps?

Just stick to shoulder width apart, the closer your legs come together the more likely your back might start to round. At higher weights if your form isn't good enough you can really increase your chances at injury, especially with deadlift.

Thanks user

Bench
Squats
Deadlifts
Dips
Curls
Leg machine workouts
Tire flipping
I do 10x3 for most of these but deadlifts i do 5,3,3,3,1
Obv these are not all in the same day but here are mostly what i do when i hit the gym

Fuck,I meant what number weights do you lift.
Example 300 pound bench,etc.

How bad are energy drinks actually? I usually drink like one a day because I like the taste and sometimes when I need a little energy.
Are they really that bad like people say? That they can cause permanent negative effects or even kill you even if you only drink one a day

HOW DO I IMPROVE MY SHIT CARDIO AND ENDURANCE

The broccoli part is simply attached to the head and the guy had a paint on. this is rather simple

All I know is that they're bad for your heart. Especially when you're tired from lack of sleep. Neighbor lady went into cardiac arrest or some shit after drinking a couple near the end of her overtime shift as a nurse. She lived, but it scared everyone. Of course, they all demonize the drink, but come on bitch you were awake for like 30+ hours and decided to keep pumping on instead of taking a nap like Jesus Christ you dumb bitch.

You just have to keep doing it. I used to not be able to run a mile nonstop in high school weight training class. After a few times, I was able to do it nonstop and increase my time.

Energy drinks are mostly caffeine, sugar, taurine and multivitamin additive.

The multivitamin is good for you. Can't argue with stuff like niacin either.
The Taurine probably does nothing much positive. But definitely not anything negative. As far as the research shows anyway.

It's mostly bad for the caffeine and sugar. If you can't handle those two drugs.

See what effects sudden spikes of caffeine and sugar levels have on you. If you see negative side-effects, like too high heart BPM or dizzines and crash afterwards, consider less concentrated drinks. Or spread the drink over longer period of time. If you absolutely hate flat soft drinks, consider switching over to coffee / tea and fruit juice combo, and drink them over the entire day.

Yes, juices are still pretty much sugar water with some vitamins, but there is a world of difference between getting a blood sugar level spike from a can of energy drink, combined with two coffee's worth of caffeine, versus spreading both over the period of several hours.

A research pops-up here and there that drinking caffeine might actually be good for you, because it stresses your cardiovascular system. Similar to workout. Mild stress helps heart. It's too much stress, or persistent stress, that kills you.

Here is what I did on Paint.net.
Can I add text with this program?

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I got a job at a moving company for the summer and as a skinnyfat no-exercise (occasional running) person before, I am growing stronger moving furniture and boxes around all day. My diet is still shit, but I've been eating more protein. I'd like to take this opportunity to lose weight while also getting stronger, as I've heard beginners can do that. But I'm scared if I eat less I'll just get weaker.

What's the best path? Like 1700 calories of chicken breast every day? Or should I be eating straight 2000 because I'm burning some calories during the day anyway? Again I really don't want to get weaker than I already am but I don't want to be a fatass

I usually drink 5 cups of coffee a day. Does that hinder or affect my gains?

>do knee raises
>abs feel a little fatigued
>obliques burn like crazy
I donmt mind but is this normal?

I only feel deadlifts in my lower back, and mostly just on one side.
Am I doing something wrong?

based effortposter

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If it affects your sleep quality (which it probably does) you’re fucking up your gains.

Do you use mixed grip? If yes, that might be your problem, try out hook grip or straps. If not check if your shoulders are ever so slightly uneven and visit your doctor or orthopedic if they are. If it’s neither of those, I’ve no idea what it could be.

Is $850 CAD ($650 USD) a good price for store new home gym equipement:
>power rack
>dip attachement
>weighted belt
>300 lbs of weights
>olympic bar with 1500lbs capacity
>adjustable bench

Height, Weight? How many combined minutes or hours of exercise do you do at your job? You need to know those to know your total daily energy expendeture (TDEE) Once you know that, I’d recommend you subtract 10-15% of that at most and eat around 0.6-1g of protein per lb of bodyweight, 20% pf your calories in fat and the rest as carbs. This is pretty conservative weight loss approach you probably won’t lose more than a pound per week but you need a steady energy source for manual labor.

The gym I go to has a rope pulley machine and I’d like to use it for arm gains. So far I can only do three reps of two minutes each, what should I try to work myself up to?

best chest isolation exercise?

I never get a "pump" at the gym, is this because im weak? high bf%? To few reps? Is this common? please answer

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I eat all of my calories for the day in one meal is that stupid?

>I never get a "pump" at the gym, is this because im weak? high bf%? To few reps? Is this common? please answer
Shitty genetics. Never gonna make it. NEXT!

I’ve read a study that compared a low carb diet group with a low fat diet group. The results were the low carb group lost the most weight in the first 6 months but after 12 months there was no difference in weight loss between the two groups. What is causing the low carb groups to lose that much weight so fast?

low carbs or low minerals, try some gatarode

I'm 80 kg (176 lbs), 172 cm (5'8) and an estimated 20%bf. I've calulated my FFMI and it says it is 21,5%. i've spent a month and a half at the gym so far and i think i've progressed relatively okay. what the fuck do i do considering 21%bf? do i cut or do i maintain? symmetric strength says ideal male weight (at 172 cm) is 80 kg with 12%bf, so i already have a goal weight but not goal bf%

Probably low minerals then.

My hip flexors are irritated every time I squat. I'm constantly massaging them between sets because they're so uncomfortable and slightly painful. I seem to have always had this problem, even when I do hanging leg lifts they start to hurt.

Is there anything I can do to fix this shit or do I just have shitty hip flexors and have to deal with it forever?

Gas the jews or gas the niggers?

it's pretty variable there was one day I was clocked in for 16 hours, maybe 10 hours of moving and sweating and lifting shit. actually right now I'm in a truck on the way to a job but it's just packing, no lifting. so it kind of depends.
I'm like 200lbs right now and 6 ft tall

No. That's intermittent fasting, and it's actually good for cutting. If you're trying to gain weight, then it can become a bit difficult

why not both?

jews

Your TDEE should be around 3500 on working days, since I’m sure you don’t work 7 days a week and you’re probably sedentary on off days let’s say it’s around 3000 weekly average. Based on that you should be able to calculate the rest for yourself. If you wanna calculate the TDEE again for youself too, you can use this calculator: scoobysworkshop.com/accurate-calorie-calculator/

OHP with dumbbells or barbel?

Beginner here, started doing OHP with dumbbells but I'm wondering if a barbell may be better.

Barbell is better for loading weights. 5lbs jumps are easier to adapt to than 10lbs (combined) jumps on dumbells.

Or if you can handle it.
Do both.
Dumbbells for accessory and barbells for core work.
Only if you can recover,and using strict for on both.

Around 20 days ago i was after too much effort a 7-9% bf, i was felling lile a literal god, got tons of mires etc, now i have been eating really bad for around 20 days due to stupid thots and vacations, beer, free buffet and more shit i am now around 17% bf and i just want to cry, all effort to trash, all for nothing, im just really sad and felling suicidal, im now working on it again and when i get there again i swear for god i wont ever fail to me diet again, its not worth it dammit, its so sad, the binge is not worth it, never ever again, any support please? Thanks

In three months of doing SL I only gained 3lbs of muscle while trying to stuff my face with food. What the fuck am I doing wrong? I should've gained twice that amount.

I am contemplating blood donation. Is this bad for my precious newbie gains and what are the odds bloodletting can become the new health meme

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So I'm trying to keep myself to ~1500 calories a day atm
So if I ended up eating 1500-1600 calories, would it be better to not take my protein powder?
I usually do 2 servings a day which is 220 calories.
Is it worth it to take the extra calories to reach my protein target? Or should I just skip so I don't go too far over my calorie allowance and take the hit on my protein consumption?

Is fruit a good snack when cutting

>Liked a girl for the past 5 years
>Get to know girls friend
>She is also pretty hot but am not very emotionally attached to her
>Pretty much on the verge of becoming my gf though because I've just went with it
>On the other hand have strong feels for her friend for so long
Do I gf her friend in order to get closer to oneitis or do I abort? If I abort I won't see oneitis pretty much at all. Help brahs.

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Shill me a good non-leak shaker. Price doesn't matter, I just want it to be reliable so that it doesn't stink my bag for a month.

dips make me look like a lactating woman.

>ask your crush out for a coffee
>if she rejects then move on
>if she doesn't reject then keep going
it is not hard, also

You improve cardio by doing cardio. Walk/Run/Cycle/Swim more and you'll get better, there really isn't anything more to it.

Doing SL and haven't lifted in 2 days. However, since then I've slept less than 8 or 6 hours combined. I must go to school anyway and was wondering if I should lift and sleep soon after or just go home as soon as possible to rest?

When did you guys start using straps for DL?
I'm almost at 3pl8 and couldn't hold last reps with double overhand, had to switch to mixed mid set and I really don't like mixed grip.

Encountered this problem before at about 2pl8 but since I have started working on grip strength and it helped noticeably but the problem is that I never stopped working on grip strength and now can't hold the bar on all reps.

I lift in these situations even if my performance isn't best. But if you can get good rest and 100% sure that you can get to gym tomorrow I don't see why you shouldn't do that. 3 days off isn't that big of a deal, maybe even a good thing.

Do you stretch them regularly outside of workouts?

You should be developing a solid stretching routine to complete, ideally, every day (after exercising) but at least after a workout.

Tight hip flexors are really common. A few days of some good stretching and you can get a lot of relief and improve your squat form.

You're getting too extreme. Placing that much pressure on yourself will never work. You will relapse and binge relentlessly and feel worse each time.

Better to take the slow and steady approach. Use more cardio, more workout volume basedou raise your TDEE and can eat more.

Ultimately though if you're just going to throw any and all discipline out the window for a whole 20 day binge you're going to struggle no matter what you do.

I could understand just not giving a fuck for a few days or a week on holiday or whatever but just saying 'fuck it' and going hog wild for a full 20 days is a bit much.

Well, continue with grip work and use straps on your working sets only when absolutely necessary.
Your grip will still improve.

You could try fatgripz. Been hearing good stuff about them. You could use them on your warm up sets to blast your grip and then wrap up for your work sets.

how do you develop this part of your arm?

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just squatted for the first time and my legs are fucked

is this normal? i couldnt do any of the rest of the routine other than deadlifts and calf raises

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is a 95lb ohp a cursed number ? ive been stuck at it for 2 months now while all my other lifts have gone up

that's his tricep, dude. do some benching, tricep press, dips etc.

I'm a fat guy who went to the gym for one day, followed rippetoe's starting strength as adviced by the wiki, felt good and not tired so did twice of what was in the guide. Since next day I've had DOMS in my legs and back, can't even walk straight and looks like I'm gonna miss the gym, help please

What's the best easy to cook recipe containing black beans?

You don't have doms because you did twice the work. You have doms because you're a fat piece of slab who probably never exercised in his life.

Also just telling you now. If you're going to do a program follow the damn program as it was intended.

For guys that have been sub 15% body fat, did you still have a slight cut when you sat down? Or like some stomach skin hanging over your waistband when sitting? I just wonder what it's like for thin guys as a former fatty with loose skin.

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Thanks

*gut not cut

thanks bud, friend was saying something about brachialis and doing hammer curls

john you are a fucking idiot

realistically, how much progress can i make as i beginner using 2 20kg dumbbell sets, a bench and a pull up bar?
am too poor atm for gym membership

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I too wonder about this.

My father is very lean and muscular (construction worker, despite in his 50s he looks quite good), he has visible abs and still has some skin "lines" on them when he sits or bends over.

So I'd say, yeah. But maybe sub 10%bf do not?

You mean skin folding? That's what skin does man.
If you put the weights in between your feet when you do pull ups you'll get really strong lats, back, and bicep gains. 40kgs for press isn't bad either. Might be a little harder to use them for overhead press though.
Slowcooker or pot on simmer with whatever you have with them.
Deload, increase reps until you hit 10-12 with that weight. Go back to 95 and then work until you can hit 8-10 reps with that, then up the weight.
Sounds like you went hard, just eat and rest and try again next week. If you've never squatted before with heavy weight it's going to fuck you up for a few days but you'll be fine so long as you power through it.
Contigo is fine, they have some metal shakers too which I think are dishwasher safe.
It's ok if it fits your macros but you would probably be better off just eating something low on the glycemic index on a cut to keep a stable blood sugar level instead of spiking insulin and hazarding re-esterification of free fatty acids back into fat deposits.
If you are under 1g per lb lean body mass then drink the shake and find work to bring you under your tdee instead since a cut requires protein to prevent protein usage for gluconeogenesis.

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Blood donation is fine. I usually donate once a month and never had any issues. They said I had a shit ton of red blood cells from working out so much so I'd just give a double. If you eat really well after the donation you could wait up to 24 hours so you don't get lightheaded lifting but I've always just gone in anyhow.
If you keep that slower pace it's fine. You are probably losing fat at the same time as putting on muscle so unless you are super skinny and bulking for the first time (the pace you are going is perfect for a lean bulk by the way) then you may need to reassess caloric intake as in not quantity of food but it's value relative to your diet.
Anytime I get past 20% I cut to 12% at lower than goal weight and bulk back up to 20% but past my goal weight and cut back down to the goal weight. If you do the bulk slow and the cut slow you tend to keep more mass and less fat.
Glycogen stores being depleted first which tend to keep water weight on more. Calorie wise they both were probably on the same hypocaloric diet so it'll even out just not the same amount of water weight lost initially.
Depends on your goal. If it's being used as a form of hiit cardio after your chest/triceps/push day then crank it to max resistance and pull like crazy for 30 seconds and then lower it to low-mid resistance and then pull for 60 seconds. Repeat. If it's for cardio then maybe 15-20 minutes at a moderate resistance.
It's a pretty good deal. I think if you can find the studs in your wall and bracket them sufficiently well you can install your own power rack. I've seen some DIY power racks but I think even with borate treated lumber they are only prorated for something like 400-500 lbs at most for structural load if you had 4x4's as the framework. Best of luck user.
Yep totally normal. Might even feel it at the top of your glutes as you get used to stabilizing yourself.

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So i just realized that there's actually 300cals in a cup of oats instead of 607. I've been eating like its 607 for a while now and haven't gained or lost any weight. Can anyone explain this? This also kinda makes me scared to -300 cals and lose muscle. But wouldn't i be gaining weight if it were actually 300cals? What is this

You might be overestimating work done or underestimating calories consumed on other things user. Just use myfitnesspal and double check the food you're using. You might even be better serviced getting a kitchen weight and weighing things instead of going by volume.

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>You might be overestimating work done
?

Are tricep pushdowns enough for my triceps? Like using the rope and a bar to burn the fuck out of them on arm day? I'm getting progress but don't want to be wasting potentially more gains

In short it means re-evaluate all of your caloric in and out. If you missed how much there was in oatmeal you might have missed more things. Double check it all.
It's good for at the end if you want more volume work specifically on triceps. If you press goes down next week you either did too much or ate/rested too little.

>If you keep that slower pace it's fine. You are probably losing fat at the same time as putting on muscle so unless you are super skinny and bulking for the first time (the pace you are going is perfect for a lean bulk by the way) then you may need to reassess caloric intake as in not quantity of food but it's value relative to your diet.

Dude, I went from 60.6kg to 63kg. 1.38kg of those were muscle, the rest 1.02kg were fat. So I gained fat as well. I was (still am?) trapped in skinnyfat purgatory and did a cut first, and am trying to conscientiously gain weight for the first time ever. What do you recommend?

Skull crusher's, Tri pulldowns, or dips?
It's on bench day.

Dips obviously

A clean bulk is supposed to be at the pace of 0.226796kg per week or around .5 lbs. So it's odd you put on fat at around the same rate as your muscle. If you're having a hard time cutting the fat off you might have to add some fasted cardio in the morning / lift in the evening and still maintain a caloric surplus but make it around 10-15% of your maintenance tdee. If you were cutting before hand I wonder if you didn't slowly increase your caloric intake per week by about 100 calories a day, 700/week until you got up to your bulking tdee and that's why you packed fat on so fast. A reverse diet is necessary so you don't suddenly switch from say 1800 calories at 200 lbs to slamming 2800 calories in a bulk all of a sudden. You have to treat it like a reverse diet or an adjustment period not just switch super fast.
I like to switch, chest dips with belt leaning forward. Skull crushers with arms slightly back so the tension stays on triceps, and pulldowns with abbreviated movement like you do 21's for biceps.

How do you know what to work out while you're still flabby? Do a routine for a while until your body fat goes down, and then reassess?

Nailed it on the head. Can't go wrong with heavy compounds and some accessory work. When you have been lifting for a while you'll see what training you respond to and what grows the fastest on you. You might have fantastic lat development but real shit chest development. So you get to better lifts, see what's weak and shore up your weaknesses by changing your programming. You decrease sets that use your lats and increase your chest sets by the same amount. Aforementioned works for literally any other part of you that you find lacking and what grows more.

I am planning on doing Jim Wendlers Beyond 5/3/1 and using the Pyramid variation which goes like pic related. My plan is to do a plan like this

>Squat 5/3/1 Pyramid
>Rows
>Abs

>OHP 5/3/1 Pyramid
>Incline DB Press
>Seated Side Raises

>Deadlift 5/3/1 Pyramid
>Chin Ups
>Lower Back

>Bench 5/3/1 Pyramid
>Seated DB Press
>Seated Tricep Extensions

All major movements done in the 5/3/1 Pyramid scheme and accessories done for 3-4 Sets and 8-12 Reps. If I feel good on my 5/3/1 Sets I might add a Joker Set before ramping down or add an AMRAP Set. With rest times between 2-3min I should be done in around 45-60min with this. Is this enough volume and intensity to get stronger and maybe build some muscle ? Coming from a more stuffed routine this seems kinda low volume but I've heard to not add much accessory movements to the Beyond 5/3/1 routines. Anybody can give me some feedback here ? Much appreciated...

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>you don't suddenly switch from say 1800 calories at 200 lbs to slamming 2800 calories in a bulk all of a sudden
That's what I did. I also dropped cardio altogether after my cut because Mehdi said heavy squats were my HIIT. So should I start doing cardio on off days? How do I prevent gaining more fat?

When should I eat? Immediately after workout or before? If before, how many hours, because I also do rope jumping after workout and eating before jumping rope fucks me up.
But generally, when is it good to eat, provided I can't eat in the morning without feeling unholy hunger for the rest of the day.

I mainly have nutrition questions, I can't figure that shit out.