QTDDTOT

Oh and deadlift of course, I forgot. I went from 133 (60.6kg) to 139 (63kg), but 1.38kg of those were muscle and the rest was fat. I'm fucking up somewhere along the way.

Are you getting enough protein?

Yes, always over 1g per pound of bodyweight. Sometimes I get over 200g a day. I try to eat only rice, pasta, chicken or turkey breast, lentils, bananas and oatmeals with peanut butter and dried nuts

Yeah it's as I figured. There is simply no way around it, you have to get your daily schedule in fix. You can't fix 5 days of under sleeping with sleeping in on weekends, it just doesn't work like that.

I myself struggled with not having enough sleep but you just gotta man up, get you shit together and take control of your life. You are not a kid anymore so no electronics for hour before bed, handle your stress by getting shit done and get your sleep hygiene in fix. google that.

Get myfitnesspal and start tracking your calories. There is no excuse to not do this. It literally takes 10 seconds to type your meal in it.

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Brah, thanks. I have been using MyFitnessPal ever since I started lifting. Only time I don't use it when I eat at my parents' home (no food scale there) or at a restaurant. This past month I haven't weighed my food because the scale broke down and I bought a new one literally today. Thanks man, I'll get more sleep, I don't have classes now so no excuses.

What's the best way to catch up on lacking body parts?
I'm doing a PPL and my legs are a little disproportionate.
Can i just do LPPLxLPPL?

By the way, should I keep trying to gain weight then?

Will something happen if I lift during my fast? Or is it better to lift once I’ve eaten?

You'll probably feel very tired afterwards if you don't eat.

Is 1/2/3/4 for 1RM?

There's no answer to this question. I've always thought it was 1rm. 1/2/3/4 is solid and will make you stronger than the average gym goer, but it's still really not that strong since most people in gyms don't train for strength. Aim to do it for reps.

I've been fasting now for 4 days, this being my fourth. I made a broth/stock from vegetables and nuts, and I added creamer and milk to my coffee. Once or twice I had a little bit of juice, and yesterday I drank about 4 beers at work. I've been downing tall mugs of water left and right.

I haven't had a single thing to eat in 3 days and I'm not even THAT hungry, my stomach isn't even fucking growling. It growled maybe once or twice yesterday. I'm down to just under 190-lbs. and I'm wondering if I should eat something today to transition my body into bulking season come tomorrow.
>I'm having dreams of food instead of pussy now

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I've started doing heavy shrugs and for the first time my traps are actually growing

Thing is, these are extremely taxing to do. Entire body bracing, grip strength, soreness, upper back tightness. Is there no way to remedy this? Do dumbbell shrugs do anything? I really want to keep doing them as they are fantastic for development, but is there no way to reduce their cost to the body? I know the traps are one of our strongest muscles, and they really need to be overloaded to grow, but how heavy is heavy enough?

How can I into power clean?

Everytime I try to do the lift I just end up strict cleaning or failing

I'm doing it at 135. Is it a literal jump or do I pretend I'm prone boning the air in front of me

i'll try again cause i think last thread died

i don't know how to word it without sounding retarded but for example is using the chest press machine really that much less effective than doing the bench press? i'm only just starting out and doing things like bench press and using the squat rack by myself seems really intimidating compared to using the machines.
Is it okay to just stick to using the machines until i get a bit more bigger and more confident?

You should be practicing pushups for bench. How much do you weigh?

Do some ankle and hip stretches for squatting. Consider using a Smith machine for like two sessions

Do you have any friends to go with?

Im 15% with some muscles, im almost an intermediate , if i eat at maintentance will me bf% go down and my muscle grown?

75.8 kg, at 6'7.

No friends to go with. If i do pushups at home and use the mixed upper body machines would that be good to start with? i feel really anxious about using free fall weights excluding dumbbells cause i feel like i'll fuck up and injure myself somehow. especially cause i'm really long and skinny

I would do pushups, chest press, and benching the bar until you feel comfortable to load weight

is jumping rope considered low-impact?

Started working out 3 days/week trying to build strength. I also wanted to train cardiovascular. So would it be good to cardio on days that I don't lift?

So is 10 minutes of cardio good during a bulk. I've heard people say yes but keep it steady state. Others say HIIT. And then others say no cardio on bulk at all as you kill gains.

Could someone explain what to do and why to do it?

Cardio doesn't kill gains unless you're doing 3 hour runs every day. Just do HIIT and sprints, and eat a granola bar to offset the calories

Thanks, user. Any articles? I need them so my dumb ass doesn't start questioning shit

Currently on PPL and want to add in some cardio. Was thinking about doing a couch to 5K program in the morning before work on some days. On what days would you guys recommend doing cardio when doing pull-push-legs-pull-push-legs-rest?

Okay so this is a weird one.

Random group of kids on the street have started taunting me. Calling me a bald faggot etc ever since I've started getting fitter.

Why would a 14 year old taunt a 23 year old pretty big dude? Why does he risk such a thing? What am I missing here?

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My current 1rm for deadlift is 100kg, however when i try 3x3 at 80kg for example my hands slip and i cant hold the bar with full fists. My hands open slightly and im holding it like the middle pic in pic related.
Is this purely because the weight is too high for me?
Should i drop lower and build up?

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They're dumb kids trying to look tough.

use mixed grip or straps for dl,
start doing your grip work

You can either
>Ignore them
>Hit them
He'll probably grass you up for the second but he won't do it again

mixed grip, like over under?
I'm real OCD about my forms and I always stress about getting them perfect, this DL grip is my only issue right now.

How do you distract yourself from wanting to eat sweet hot weather food like ice cream

>They're dumb kids trying to look tough.
So it's look like a badass to their friends? This makes sense actually.

>He'll probably grass you up for the second but he won't do it again
Honestly I just ignore them because I don't care about their opinions whatsoever. Just found it strange that kids would risk something like that. Had this experience with a couple different groups of "multicultural youth" here in the Netherlands so far.

When people say "cut to abs" do they mean abs when flexed or unflexed? I was told to follow the cut to 10, bulk to 15 AKA cut to abs, bulk til they're gone

anyone

>How do you distract yourself from wanting to eat sweet hot weather food like ice cream
Drink cold water.

You should get straps so you can train your legs without your grip holding you back.

Or you could buy a gripper, do hangs, and hold the heavyweight neutral lat pull for as long as possible.

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My knees just exploded does that mean I'm finally free from leg days?

when the window is open during intermittent fasting should I eat small meals throughout it or just 1 or 2 big meals? Does it matter?

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Just ignore them.

I’ve been doing SS for three or so weeks now and I’ve noticed that my biceps bulge out a bit more than they did and are overall harder feeling. I wouldn’t say it’s much, but I was wondering if it’s enough to be skewing my weight loss results? Ever since I entered the 160s I haven’t been losing weight NEARLY as fast as I used to. It’s taken nearly two months to get from 170 to 160 whereas before I could pretty reliably lose 10 pounds or more in less than one month. The fuck is happening? I’m still 25 lbs above my goal. I make sure to eat below 1500 calories a day

Can someone just tell me the cheapest and easiest way to get 2700-3000 cals a day with 180-200g of protein with all nutrients i'll need.
I don't care how boring the meals are I just want a simple list.

Peanut butter

Yes but now for cardio you have to do the arm cycler.

Do teeth whitening strips actually work boys, I want Lenny tier shiners

Who was that mildly popular Asian powerlifter gril who used to post around here? I want to say her name was that of a bird's. Saw a thicc Asian broad at the gym yesterday and it made me think of her.

whats the best cardio for cutting bodyfat?

Yes, although it kinda neglects the side teeth

What are some good high volume routines? I’ve read about PHAT, PHUL, PPL routines and have no idea what I should choose. I was thinking maybe lyle Mcdonalds generic bulking routine

I'm worried that dating is turning me in to a bit of a sociopath. I've become accustomed to women just dropping off the grid and never hearing from them again, so I've begun not giving a single fuck about them unless they directly benefit me (dates, relationships, sex.)

Worst part is, the less I care, the better my results are. I've gotten more positive responses by being a disinterested piece of shit than I ever did when I was actively engaged in conversations with them and interested in learning more about them.

This happen to anyone else?

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where did fph go?

Can you do PPL without legs? My jeans are starting to not fit and I just don't wanna work out legs anymore. Can anyone recommend me a good routine?

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Question about progression. If one's target rep range is 6-8, and one gets 8 reps on the first set, should they increase the weight for the next set or at the next workout session?

lentils

I have a style question.

Should I shave my body hair or not? On one hand, being shaved seems pretty gay. On the other hand, it seems weird that my chest and abs can get full hair while my back hair is little and spotty.

Do what you where doing before but train legs once per week at 1/3 of previous volume to maintain.

Yes

>mfw loading up a 2.5 pound plate on each side to ohp in front of strong people

lord forgive me

why did my left leg start hurting mid squat? is it possible to prefer one side accidentally?

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Can/should I take supplements on a fast? Gonna be doing four day fast, but I supplement with zinc and 5HTP every day, so I am wondering if I can continue supplements on a fast.

Do you press off on your heel or toe for an alternating lunge from the same position (not a walking lunge)

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A fast is more about calories so i dont see why not

what are some dope calisthenics exercises I can do in my rest days that will build muscle?
more core oriented since the rest is covered in the gym

What should I say?

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It's only fair if we compare them then right?

>thanks, you too

"What's your name?"

"Are you from X?"

"Wanna do X sometime?"

Answer please

I'm fucked.

So my current old people gym is having two problems.

More people joining and using free weights during peak times so I started going late in the evening (before 8pm). Now more people are showing up around that time. It's manageable, but I digress...

Problem two is that in a week it's going to start closing early (before 8pm) for the foreseeable future.

I get a decent rate ($27/mo) and can use three facilities (which don't close early) but it was getting too crowded. They do open at 6am but my work day starts at 7am. I wouldn't have time to get in a workout. The other facilities are crowded and not very close.

There are FEW other gyms in my area that cater to people who actually lift. They are a bit more expensive. The one I've been looking at has a bunch of frauds (meant nicely! it's just not my thing.) and thots. I think I should spend at least three months there trying to fix my fucked up dead lift but I am not certain I can handle roaring (grunting is different) and dropping weights. That shit aggravates me to no end. If you can't put the fucking weight down, don't pick it the fuck up! Snatches and power cleans, sure. Drop that shit. Incline dumbbell? Kiss my fucking ass you little woman.

You guys who go to those gyms with guys reeeeeeing at their weights, how do you deal with it?

"I wanna face fuck you"

ive literally never had a girl say something like this
please post pic of your muscles user im mad jealous

Still no where near where I want to be but it doesn't take much to impress normies

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Why not go to bed early, wake up early and hit the gym before they are packed?
Drive through heel always.
If you shifted your balance during the squat in the eccentric you might have tweaked a stabilizing muscle.
If it bugs you so much have someone wax you.
If you finish the last set at 8 and have more in the tank increase the working weight for next workout.
You need to find a healthy relationship user but yeah a lot of people get jaded in the dating scene. You have to kiss a lot of frogs and that means you taste test and pass on what obviously doesn't make muster.
Any of them are good. Just find a program and stick to it for at least 6 months and you'll see progress. Switching programs constantly won't net you as many gains because you won't be able to quantify them in relation to the programming you chose.
Hiit on non lifting days, I like 30-45 minutes of liss after a heavy lifting session or fasted cardio in the morning and heavy lifting late at night.
Sparrow?
Just stick with the current tdee and if it stall completely then eat at maintenance for a week and then start decreasing the calories slowly week by week 100 calories a day, 700 for the week until you start seeing weight go down.

I weigh 10 lbs more than this guy, same height, and I'm no where near these lifts after a year of essentially the same programming.
I eat enough and sleep enough, what the fuck is wrong with me?

Best way to go from being a fat ass couch potato to getting into the military?

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nice, especially at your age
solid bio too mate

couch to 25k

Thank you!

>56% KEK please tell me you live in burgerland

lose weight

Focus on push ups, sit ups/crunches, pullups, running so couch to 5k, and rucking with weight around 45 lbs. If you're going from fat ass to fit then the rucking will be easy as piss when you drop the weight. Do a simple pt test and gauge what needs the most work. Usually a 2 minute time frame for pushups, situps, 2-3 mile run timed, as many pull ups as you can do. Just mostly endurance work and carrying shit.

>Some 19 year old is bigger than you and having qts message you first while you're a 27 year old fat virgin
Fuck me boys it might be time to end it.

Anyways whats the best kinda meat? I usually eat just pork and chicken but id start buying fish or beef if they were better for gains

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how can i achieve retard strength

Chicken breast is the best if you want to cut as it's almost entirely protein.
Beef is better if you're bulking.

You haven't already?

no im at 1/0.5/1.75/3

Do you weigh chicken breast before or after you cook it?

Anyone know how long you have to wait before you can go back to the gym after having wisdom teeth removed? Got a dry socket if that matters

After I wake up do I eat then begin the morning run+stretches+callisthenics or do I do all that before eating? Also do I shower before all that and then after or do I just shower after?

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I weigh 165(5'7). I wanna get down to 149. A trainer at my gym says that'd be pushing it. I think he's wrong but idk. I was 220 in January & have been fat my whole life so I don't have a clue how low I can get.

So how low do you think I can realistically get?

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Heel imo, toes make my knees hurt :/

If I consistently eat at a caloric deficit of 1000 kcal, and make sure i take 1.5g per kg of protein, will I still be able to shred down to 5% bf if I wanted? Or do I need to be very autistic about carbs and fats as well. I mean its not like I dont eat them, or eat 100% carbs and 0% fats or something like that. I still eat my vegetables and whole-wheat bread, and olive oil for fats along the way. But I also take one bite of chocolate every other day, or a banana or some peanut butter, or a slice of pizza so long as it fits my calories intake, and so long as im drinking my whey to keep protein intake up.

Is this viable to cut down to like 10% bf? or should I be more precise about macros?

>So how low do you think I can realistically get?

whatever the weight of your skeletal system is
seriously, you can lose as much weight as you want.

personally I think 149 is absolutely attainable, and if i were you I would shoot for even lower.
at 5'7 you could be 130s and look great