QTDDTOT

Other thread seems to have died.

Lifting a little under 2 months. Been weighing myself every week for the last few.
>thurs morn 0: 88 kg (194 lbs)
>thurs morn 1: 92 kg (203 lbs)
>thurs morn 2: 92 kg
>thurs morn 3: 92 kg

After going up 4 kg in a week I decreased whole milk intake per day from 3 l (0.7 gallon) to 2 l (0.4 gallon) and now I've stayed the same weight for three weeks.

Should I go back to 3 l whole milk a day to start gaining weight again?
1.84 m (6 ft), lifting primarily for strength and to hit 1/2/3/4 as quickly as possible. These are my lifts for 5x3 currently:
>ohp: 35 kg (77 lbs)
>bench: 47.5kg (105 lbs)
>squat: 82. 5 kg (182 lbs)
>deadlift: 97.5 kg (215 lbs)

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Crack them open with a spoon and scoop out the good stuff.

Will do

My forearms always tire out first when doing barbell rows. Is this normal? I've only been doing rows for about a month and I can't do a pull up. How long until it feels like rows are working my back?

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if i wanted to discuss boxing (not the professional sport but participating in it) is the right board?

Do them light and focus on form first. It'll take time for your joints to adapt.

I got prescribed adipex to assist in weight management, I'm 5'11" and 240lbs. Anyone have experience with it? Suppressing hunger is great, total cheat code to lower calorie intake then I can continue to hit the gym to work on health/muscle.

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Anybody have any experience with weighted vests? Pros/cons

Eat less you pathetic human

Sup guys. I lift 3 days a week, run 3 days a way, and rest on Sunday (Well I do some mobility and yoga but nothing really taxing on the muscle). I added some heavy bag drill for 14 minutes (of actual work) five days a week. Is it too much guys?

Bumpadump

Make sure your wraps are good, wrist injuries are complete gains goblins. It's probably fine, I used to hit the bag as a warm up on lift days.

Why is my left thumb really weak?

I use wraps and gloves. My main issue isn't wrists, it's knuckles, though I guess that could fuck me up too. My main concern is overtraining/not enough rest though.
Thanks!

Knuckles are a technique/use thing. They'll build up as you get more used to striking. Make sure that you're hitting with your index and middle knuckles and not canting your fist in the wrong direction. 14 mins of bag work is a lot more strenuous than it sounds, but I don't think you're really overtraining. Listen to your body and monitor your progress, you'll figure it out.

Does eating a pickle while fasting count as breaking the fast? Since it's 0 Calories?

how do i fix my anterior pelvic tilt

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When should you throw creatine out? Mine is past the date, and there are some clumps building up. Are there any dangers if I consume it? Is it still edible?

I used to think they were needed. I lost maybe 8 Lbs on one of the fad Slow Carb diets with cheat days. Came back as soon as I went on vacation.

Doing simple calorie counting and lost > 20, and have been able to continue through vacations.

N of 1, and purely anecdotal, but they don't seem necessary for me, and were even counterproductive.

The Reg Parks beginner plan lists "wrist work" and "calve work". What counts as good for those, that you can do at home without hurting yourself or buying equipment?

Depends on how much fat you have to begin with. If your fat can't supply enough calories to cover the deficit, your body will eat up muscles instead.

You don't really have one though. The picture doesn't make it crystal clear anyway. But as other user told you in the other thread, work on your glutes and (lover) abs with leg raises. Also, and maybe more importantly, always be self conscious of your posture, that way you'll learn the correct way to walk/stand.

Does row machine activate calves more than running? I know that rowing is better for cardio in general, but I also feel a heavier load in my legs more than when I'm running. Naturally, from being on Jow Forums I've become paranoid about my legs falling behind my upper body, despite the fact that my legs are stronger than the rest of my body, so I've started rowing instead of running.

Last few times after deadlifting I get some pain here (Pic related) in my left arm. Fucks up my bench which I do afterwards. Anyone else also had this and got any tips on what to do to prevent it?

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Hey frens, 14 year old brother wants to start going to gym. Hes about 5'7 and 165 pounds (yes hes fat). Any routine suggestions? He doesn't do any sports so isn't training for anything specific

Read the fucking sticky. If he wants to lose weight all he needs to do is eat less. If he's doing that and still wants to work out, just get him doing compound shit. Squats bench row the first day, squats OHP deadlift the second.

Copy pasting text from previous thread
I need help Jow Forumsizens, from like 3-4 months ago I got down from 90.5kg to 77-78 (169-172lbs, I'm 6'0"). Been hovering around there for some time, I gained a bit of muscle but I still got a bit of man tits and a small-ish muffin top when I'm shirtless.
I have no gym anywhere close to me so all I got is calisthenics, how do I lose the damn fat? I got initial progress by doing low carb but for the past month or 2 I'm just around the same weight. I eat 2000 calories or less but I still see basically no progress. Some tiny strength info if needed is I can do 10 pull ups for 2 sets (2 months ago I couldn't do a single one).I'm honestly just confused and don't know what to do next
Pic related, don't have a frontal one on hand.

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How can I tell if I'm "strong" yet? Is 40kg 3x10 low row decent? I can crank out 60kg 3x10 on adduction and abduction and that's almost the entire stack of weight. Is 110kg deadlift good? There must be some kind of infograph on this shit.

I enjoy running, but my one of my feet faces more outward due to where the shin connects to the ankle. When I'm running, should I be more focused on keeping that foot forward or keeping my knee forward?

>Is 110kg deadlift good?

It's more than I DL, so yes.

hey guys, does this "lines", below the chest are linked to fat percentage like abs or what, because i see some skellys with this ( and i want those lines really bad)

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Prob both fat % and the muscles there

So I've been cutting enough to where I should be losing 2 lbs per week. Been doing this for about 3 months and the scale hasn't budged. What gives? I lift as well, but I barely do cardio.

Either you're lying, you're counting wrong, your scales are broken, or your TDEE is lower than you think it is.

Your grip is probably too weak. Try to use straps and see if that makes the pain go away

strengthlevel.com/strength-standards

Wow I'm weak. Thanks man.

Would adding HIIT to a bulk make it harder or would the increased HGH make it easier

What is your favorite protein supplement? I know protein supplements are fucking gross but it's really easy for weight loss being able to drink a protein fruit smoothie.

help a /b/tard on vacation on Jow Forums out, lads.
ive been cutting weight over the last last year or two with on and off low-carbing from 110 kg to 75kg now.
I wanna get all muscely now with dedicated lifting and cardio (latter of which ive done a lot already) and lower my bfp (25% or something, pic related).
Ive got a couple of questions. you could all really make my day by answering some for me.

Can i actually build muscle n get rid of some more fat (to lower bfp even more) at the same time with a calorie surplus?

im planning on starting out with 2g of protein per kg of bodyweight and around 30g of fat every day. am i retarded?

In terms of supps, ive heard creatine will help with improving workouts but could also make me an even more fat-lookin lad than now very quickly n destroy my motivation. should i try regardless?

i have no problem with sticking to a diet or finding motivation for hard workouts. im worried progress will be slow thou. how quickly can i expect visible results with heavy lifting 2-3 times a week and running inbetween?

as an endomorph/softgainer faggot, am i in for a bad time and should i just stick to low carb or are we all gonna make it?

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Read the sticky.
You can't burn fat in a caloric surplus, but you can build muscle and burn fat on a small deficit if you're a noob.
Don't monitor the fat unless you're doing low carb. Only prots matter (assuming you get the minimum fat needed).
Supp are useless. Consider prot powder if you don't manage to eat your goal but that's all.
Results depends. Age matters a lot. Strength you should gain fairly quickly, especially on a beginner routine (SL/SS/GSLP...). Size is an other matter. Can't really tell you.
We're not all gonna make it, 'cuz it takes time and dedication. The endomorph/ectomorph/mesomorph thing is mostly bullshit though. There are body types, in terms of shoulder/hips size (the bones I mean) but everyone can loose fat and everyone can gain muscle.

thanks man, thats already helpin out a lot

what im kinda getting outta that is not to try to do high carb and rather build on balanced nutrition while making sure i get enough protein and slight calorie deficit?
trying to go all out on carbs n cut fat wont improve my muscle gain or workout?

forgot the quote.
end me pls.

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No, for general muscle loss, as well as muscle gain, only prot intake really matters. It's different when you go under 8-10%, but you're not there. Low carb, low fat, it's just a matter of preference and tolerance, there's no miracle diet. Avoid food with high IG and free sugar (basically all processed food, snickers bars, bottled fruit juice) but it's just for hunger management. In the end if you eat a a deficit you'll loose weight. The deficit should not be too important thought, if you wanna gain muscle. Something like 300Kcal deficit, give or take.

When cutting, is it ok to finish eating for the day if you've hit your protein goal but you're still a few hundred calories below your calorie goal? Let's say you're aiming for a 500 calorie deficit but you end up getting enough protein with a 1000 calorie deficit. Would you lose muscle that way?

I can't do bodyweight squats while pretending I'm holding a bar on my upper back, but I can easily do bodyweight squat while keep my arms in front of me and while rounding my upper back. Is this normal and will having an actual bar on my upper back fix this (i.e. is this just some balance thing), or is there some deeper issue?

Depends on the numbers. Imagine a really big athlete with a maintenance of 5000kcals. For him it'd be ok. But for most of us, having a deficit of 1000kcals will make us go too low under the TDEE or even BMR, and start the muscle loss path (or, well, increase it). Obviously it's not on one occurrence that you'll loose al your muscles, but it adds up...

Don't use straps or how will you increase your grip?

Man up.

The point was to make sure if that's the problem.

Take whichever and just chug it down. If it tastes like shit just mix it with milk instead of water

Is there a problem with using weight machines?
They seem to be better than bar weights and traditional weights, they are specific for muscle groups, help with safe controlled movements and are easily adjusted.

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I'm about to finish the loading phase for creatine. Is there a specific time of day I should take my 5g on maintenance?

you can use them for assistance exercises, but you should still be doing compound lifts

Machines are absolute trash, read the fucking sticky.

The foam grips of this are starting to wear down and flake. Should I just tape them?

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Why am I stronger at decline bench than flat bench?

I rowed in college and my calves would always be way more tired from running than rowing. I guess it's possible that was only because we did way more rowing than running and I just wasn't used to running, but I don't think rowing is going to do all that much for your calves.

is this routine ok?

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You didn't join the real and active Official Fitness Server on Dis cord yet??
Advice on routine and posture advice, motivate each other, awesome stories, feels, food pics recipes and diet checks, fasting, etc.
Self improvement, nofap, powerlifting, fraud (steroids), martial arts, current body thread, injury prevention, etc.
We also have some fun channels like memes.
For those who want more adventure, we have a contest: post a pic in begin of the month, and one at the end. Then users vote and the winner gets prize money!

We accept people from all fitness levels: fat, average or athletic. As long as you are encouraging and motivating you are most welcome!
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fuck the fuck off you fuck

no.

Calorie deficiency eating is a boomer meme, your body adapts to it quickly by lowering your base metabolism.

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Muscle wasting begins around 5% body fat. It's not a concern.

Yes, because it needs less calories to maintain less mass you mong.

Im the only one who feel happier and healthy while bulking than cutting? While cutting i feel worse and with different attitude besides im eating enought fat, is this normal ? should i be different or is normal?

What are some good thigh stretches?
My left thigh in particular feels tight after squatting

There's a curve. You don't drop 500 calories exactly, you drop a percentage of your maintenance calories, and you don't set that percentage too low, because then OVER TIME you'll trigger your body's starvation response. But the chances of a land whale cutting that much for that long are pretty low.

This is one of those things where if you're too ignorant to figure it out on your own, you see your doctor and have them prescribe you a diet.

I'm training PPL for ~5 days a week (+/-1)/
I decided that I need to learn how to defend myself and started going to Krav Maga lessons.

Question, If I will be doing in the morning my gym sessions and after 9-10 hours later training I will overload myself?

#2 How should I count my caloric intake for a 1 hour gym session (muscle mass) and then Krav Maga lessons?

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I have been eating around 800-1200 calories today, and I have a job where I am physically active for a majority of the day. I find myself being lightheaded a lot. Right now I am 225 cut down from 290 at 6’2, do you think I have been cutting too hard and that’s why I am getting lightheaded? I don’t think it is because I have been doing this since April, and I think i would have been lightheaded the whole time, also I play club sports at uni so i don’t think it is the working out. Any ideas as to why I have been expiriancing this?

Why are accessories 3x8 or 3x12, why not 5x5 to get the numbers up like the big 4?

With a 700 calorie deficit and 1.2-1.3 grams of protein per pound of lean body weight, will a skinnyfat beginner build muscle while cutting?

Krav classes are mostly cardio/conditioning. If you're spacing them out 9-10 hours within the day, you should be fine.

Is this an okay regiment for a returning lifter? I tore my knee a few years back, so Im just starting again.

A
Squat
OHP
Bench

B
BO Row
FSquat
DL

Which accesories should I add, and are there any therapy exercises for my knee?

how much volume is too much?

like i go for a run, bike to the gym, then row when i get home
i just eat dinner and then i feel ready to do something more, but i limit myself because of muh rest

its frustrating to feel like you could do more but its just a waste of time

swap ohp and rows

always add pull ups and dips

No shit that's why I'm on it.

Bump

what do about huge stretch marks in crotch and upper legs from squatting
the ones near my scrotum are like big red craters :'(

> BMI calculator
> 185, 6ft
> "25.1, overweight"
> don't look overweight tho
> bulking finally paid off
> can't wait to look shredded at 10lbs of fat

I'll come back when I've made it.

I've only recently started lifting. Doing 5x5. Started with a 100kg DL. Though I'm 6"4, might have something to do with it.

So I've always been a fat fuck who never did exercise.
I've been following the allpro routine using dumbbells since I don't have room for barbells and can't afford a gym. The dumbbells are the type with small plates, I have enough to go up to ~17.5kg on each one.

Should I be doing something else (other than killing myself) or do I continue with it?

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Is a hypertrophy-based program that doesn't have much of the compound lifts good for building volume/gaining aesthetics? Asking as a novice (obviously). I've looked into Nsuns 5-day program and it looks pretty promising with lots of exercises that I enjoy doing. However, I'm concerned that I will not build enough strength for later gains. Do I have to worry about it? I lift to look good naked.
Pls halp.

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Why swap them? Im doing a regular push/pull with squat in between, but I alternate between highbar and front squats. Not sure if I want to swap highbar with lowbar.
What about for the knee?

How fucking stupid am I for doing this on a 300 surplus (only eating 2600 calories).

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How many days have you been working out, now, kiddo?

A little over a year while trying to cut down to skelly auschwitz mode. I was on the reddit PPL and I've been stalled on my lifts for a couple of months. Pls no bully for shit lifts I swear they'll go up now that I'm on a surplus.

Switched over to that when I started bulking last month and my lifts finally fucking went up by at least 20 lbs. I just spend so much time in the gym now and I'm pretty gassed by the end of it all.

And yeah I'm pretty sure my lifts would have went up even if I stayed on PPL, I just kept hearing good things about that routine so I wanted to try it out

I think my neck/traps are fucked

>traps flare up daily
>feel like stone
>cant turn head
>so much pain
>go to chiro
>says my shits fucked and straightens my neck
>today feels like i was hit by a truck

What the fuck did I do? I think it might be anxiety. I cant keep living like this

Is this the appropriate board to talk about martial arts? /asp/ only jerks off to WWE, and I dont know what other board to go to?