QTDDTOT

is it possible to reduce areola size as a male? they started getting big when I was in 6th grade, I was told that they would be fine after a year or two but now 9 years later and they're still big, I also have a very slight manboob, but it's not too much probably because I'm low bodyfat

Different user here. I got my tesosterone measured and it's really low. How can I improve it? I'm already on cold showers and nofap.

What’s the best overall cardio workout I can do everyday?
I’m on the fatter side of skinnyfat and want to lose it for once.
I have a skipping rope, rowing machine and stationary bike at home. But I don’t know how much I should do everyday or how to time HIIT.
Also I just want to be fitter than the average person seeing how I’m unfit as fuck .
(I lift but look like shit)

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for strength or core stability: more sets less reps
for size/"toning" (kek): go nuts, 25+ reps implying good form

unironically start /fraud/ing

How do you guys shower after gym?

It happens to me that 1-3 hours after my shower I feel a bit sticky.

I dont know how to get steroids. Should I ask my doctor for some?

lurk /fraud/, or, if you're genuinely super low test, your doc will consider test therapy yes

Walk uphill. Do something you can sustain that burns a lot of calories but won't kill you.

I've been going for about 8 months now, said I'd consider cutting at 70kg, then 75kg, I'm 80kg now and no desire to cut any times soon

Try it and see how you respond. You can always dial it back later.

>cover it up with make up
>cosmetic surgery

Yeah but the thing is I don’t want to look like pure shit though

I noticed that I am unable to flex my triceps fully if my arm is not totally straight. I manage to flex the part of the tricep close to my elbow, but the part close to my shoulder stays soft. Am I undertrained or is it normal, Just mechanics?

How many QUALITY pushups should I be able to do in a row? I can do hundreds of shitty ones with splayed arms in a row and fuck up my shoulders, but quality chest pushups are way more of a challenge to me.

Start fasting, fatass

>stationary bike
I'd go for that. You can control your speed to whatever intensity you want. Once you get into better shape I'd recommend distance running, which does of course require you take a day off after intense sessions or you risk injury. Still, a good run can burn 800 calories which is more than 4 hours of cycling will.

How's your bench?

In a cut how many meals is the best ? Itsthe same if i do 3 or 6 meals a day ? 1500 kcal in total, its the same or the least the better for the insuline thing ?

I unironically don't lift because lack of time and money, so I do mainly a half-assed body weight routine. Give me like 5 minutes and I'll see what my pushup limit is after a couple of sets.

have u asked about TRT?

5'11 / 220lbs
Currently doing Lvysaur 4-4-8 on cut, IF and cutting sugar and alcohol
Shitty ass stats:
Bench: 110
Squat: 121
Deadlift: 132
OHP: 77

My question is: will I be able to see much strength gains while cutting?
I once did SL5x5 for a few weeks and my squat at the time was at 176lbs high squat but now I'm having difficulty at 121lbs on low squat. Should I go back to high squat or just stick with it? And lastly I can't do chinups because of my fatass so I'm doing dead hangs instead (can't even do negatives). Should I do lat pulldowns instead of dead hangs? And how can I add pushups to this routine, doing before or after bench press?

Okay it's about 25 quality chest pushups in a row before I get tired and shaky. Could probably stretch to 30. That's not very good, is it?

What are some ab excercise that aren't boring as fuck?

Good stuff. I'm just worried because I've had a few accidental binges. Fixing my diet but wondering if I now have to cut my bulk short :(

You're training for resistance rather than strength.
Once you can do a lot of reps for something you're supposed to up the weight
Hit the gym and start proper barbell training, that's how you get real strong real fast.

Can't I just do diamond pushups or some shit

anyone

They're some low lifts for someone of your weight, are you actually trying or just half assing? Is there any reason you're not doing SL again?
Unless you're crippled or female you should be able to deadlift 1 plate untrained
You should still make some progress while cutting as long as you're not on too much of a deficit and you're getting enough sleep and protein

Yes but you'll have worse results and it'll take a lot more time. What's so bad about going to the gym?

There is nothing better for strength than a barbell program, I'm sorry

2nd week and decided to restart all my weights

I'm fucking poor and rarely have the time or energy as I work a physical job. $600 a year when I can probably go once a week max just isn't worth it to me.

You seriously can't spare two hours for three days a week?

I also study full time. Last semester I regularly got 5 hour's sleep a night and didn't have time to feed myself properly.

Yeah that must have sucked, and by the way you're not going anywhere with poor sleep. Not with pushups alone and not with proper training either.
I suggest you finish your studies, improve your routine, get yourself off caffeine if you're on it, and then go to a gym.
Until then don't even bother with pushups they'll just tire you more.

For a while, I have been working out without a routine. I have built some muscle and have the major fundamentals down (OHP, bench, squat, pullups, deadlifts). L

How do I build a daily routine? How do I determine how many reps and sets to do for each movement? Is there a generic cookie-cutter system I can work off?

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Don't build your own routine as a beginner
Have a look at SS, SL and GSLP and pick whichever one you think you'd prefer

No meals, fast instead.

>Is there a generic cookie-cutter system I can work off?
Greg Nuckols' 28 free programs might be worth checking out:
strongerbyscience.com/train-smarter/

Is it true that the longer you cut, the more muscle you lose?

>get yourself off caffeine
You've read me like a book. Why is it bad though? Aside from the occasional stomach upset 4 black coffees a day seems to have helped me.

>6 meals a day

definitely , definitely no

one meal a day is optimal for insulin and hormones, you'll get better HGH and muscle retention if you do one meal a day

three is okay but suboptimal

How do I into forearm gains? I'm doing a 4 lift GSLP along with some home bodyweight stuff, which is fine for the general strength purposes, but I have small wrists and want to make up for it with big-ass forearms

The doc says I have mild arthritis in my back. Should I switch out my squat and deadlift for something that could fuck my spine up less? Anyone here have the same thing?

Fucks up your sleep. Get off it, don't try to rationalize it with studies, articles or whatever the fuck, stop consuming it completely.

Buy a bench and weights you excuse making pussy

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Nigga, I work nights, take 14-15 credit hours of classes, and still manage to make it to the gym. Literally 45 minutes 3 times a week is all you need for a good full body lift session and shouldn't totally gas you. Does your school not have a gym?

whats a good 1rm on a hack squad machine? does it even matter?

I'm 5'4 and 165 pounds and a according to calorie calorie intake calculators online I'm needing 2600 kcals to gain wheight. Been lifting for 8 months now and I'm certain I've been eating way more past that. I got pretty good noob gains (went from 145 pounds to 165) but I also developed fat. Should I slow down my intake and stick to the 2600 which I feel is few or should I stick to the near 3000 I'm doing and start cutting later this year?

is this a meme?

Need advice Jow Forums
Just got my first overt mom mire
We were talking in my car and she kept glancing at my arms
You fuckers said mom mires would be wholesome but I'm just creeped out
She checked me out exactly like the girls I've fucked did
Can I do anything to stop this from happening again?

How much time do you guys dedicate to a cut? Is 3-4 months good enough time?

Don't listen to this guy

Yeah, fuck her

I've been bulking at a 400 calorie surplus (6ft 4 started at 90kg, after a cut, now eating 3100kcal a day) and I've gained 3kg in one week. Is this typical at the start of a bulk or should I eat at a smaller surplus?

no?

If you're just starting out is it a good idea to get your numbers to something that isn't absolutely pathetic before you start cutting?

>are you me?
also 6'4 and trying to cut to 90kg (started at 101, after about 4 months I'm at 92 now, so almost done)
I suppose it's about water weight and bowl movements, there is no way you gained 3kg in a week. Try to weight yourself every morning and calculate a weekly average weight gain. If you still gain weight like a motherfucker lower your cal intake (but 3100 sounds like a pretty clean bulk to me)

>400cal surplus
> 3kg gained in one week

are you sure you didnt mean a daily 4000 cal surplus?

Henlo patrons of fit. Im entirely new to this board so I figured Id try to post in this thread first. Basically I'm looking to start improving myself and not sure what to do.
>Be me
>23, boarderline skinny fat
> Dont do anything other than work and Vidya
>Occasionally shit post on r9k to make myself feel better
>Doesn't work, find out I am just as bad as them
>Have sudden urge to improve myself
>Hygiene, health, fitness
>Ultimately self esteem
Where do I start? I want to start a good diet and start working out but I don't know what to do.

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20 pounds in 8 months seems normal - that's a little over 2 pounds per month. Fat gain (with muscle gain) is normal. Just keep bulking until you hate yourself, then cut back down.

Lots of factors go into that. Could just be water weight and a full stomach. 3100kcal seems like a slower bulk at 6'4.

>have a cold
>no appetite for bulking
>no energy for lifting

What do you do when you're sick Jow Forums?

Read sticky

Homegym here. I only have room for a barbell and some weights. I can theoretically squat way more than I can lift above my head if I could lift it above my head. What do?

Front squats + RDL.
It's probably not optimal, but it's so close that it's more than viable, and you're getting the upper back effect from front squats which is great.

That sounds good but whenever I try front squats it's really painful holding the weight on my shoulders and I have trouble keeping the bar from sliding off. Do they use less weight than back squats or am I just doing it wrong?

If you can get the calories in during your feeding window. I couldn't.

why do old people come to planet fitness in casual clothes and just hang out?

Is the planet fitness I go to just a really shitty one?

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Beside working out 3-4 times a week I'm basically sitting down all the time between my job and my free time.
I would normally do cardio on off day but I'm currently recovering from a knee injury.
Should I add anything to my off day shedule or just take it easy?

Your front squat, for a mature athlete with no particular weaknesses, should be around 85% of your high bar back squat.
And the front squat asks for a strong upper back to stabilize, so you might have to start even lower.
If you're trying to front squat your back squat, you might find it's pretty much impossible.

>and I have trouble keeping the bar from sliding off
Hold on. you're racking the bar on your clavicles, and bending your arms so your front delts pop up and act as a stop for the bar, a bit like traps do with an high bar back squat, right?
It should be impossible for the bar to slide off unless you aren't keeping your elbows up.
Also, if you're doing that weakass bodybuilding bullshit with crossed arms: don't. Do it olympic style, it's more stable.

Had the same problem. Build yourself a simple stand for a barbell. There are multiple videos on how to do it.
Basically you need 2x25kg buckets, make concrete and put planks in there. Look it up, simple, compact and clean.

I am a man who frequently has casual sex with a few different women at the moment. I honestly hate condoms, I prefer unprotected sex so much more that I've often pulled the condom off and threw it away while the girl wasn't looking or in the dark. Probably my favourite type of porn is impregnation/insemination, or anything involving unprotected sex and unloading huge, thick, gooey creampies into pussies. The last few times I had sex with women I've ended up having very intense orgasms while balls deep inside them, the kind that leaves a giant crime scene creampie mess with her pussy cream, our sweat and my sperm leaking out of her pussy. I even find the sight of a freshly inseminated vagina to be beautiful, I wanted to take a picture of the creamy mess leaking out of their pussies, like a trophy to show off to friends. I know I'm a huge douchebag and just love hooking up with slutty girls on these apps, but I just get an immense satisfaction from doing it. How do I condition myself to stop loving creampies so much? Also is there anyway to increase your sensitivity so you can enjoy sex more with condoms on?

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Can I skip lunch?

Do I really start out with an empty bar?

Sleep as much as possible
Drink as much as possible, ginger tea with orange is God tier tea when you are sick, but other tea will do too
Try to get at least some protons in there, try to eat at maintenence if you can stomach it
Don't workout sick, it will make the cold stay longer and you won't lose muscle if you stay at home for about a week. Try to do mild workouts as soon as you feel better and listen to your body

Quit being fucking retarded. Sometimes I start off without a condom (if I know and trust the girl isn't going to rot my dick off) but then I put one on. I'm 32 and haven't knocked anyone up. People that don't wear condoms WANT to have kids. You want to have a kid and your 'fetish' proves it. Good luck with 216 monthly payments because we know you won't be around to raise the bastard.

You need to listen to Leykis101

As long as you're hitting your daily calories/macros/micros, and aren't working out that afternoon, sure, why not.

>I'm low test
>And also retarded and desperate
TRT. If you're actually low test then you should be able to score some

I'm still on linear progression but does it look like I need to be isolating my neck? Will shrugs/deadlifts widen it out or do I need to be doing those plate curls too?

I forgot to attach pic sorry. Isolate neck as a novice or will it get thicker indirectly from compound lifts?

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It depends on the exercise
If it's bodyweight, go for time or for 25+ reps
If it's weighed, 12-15 should be fine. I'd recommend doing both bodyweight and weighted

>user has low test
>Recommends fasting
Brilliant. You think maybe fasting could also cure cystic fibrosis?

why isolate neck when you have 0 shoulders?

I don't know you tell me. All my lifts are novice but pulls/chins/rows are intermediate and OHP is almost there, so I thought I had good shoulders. I feel like my neck is disproportional though

>$600 a year
There are gyms out there for $10/month. Granted they're shitty gyms, typically for supreme normies and lack barbells, but it'd suit your needs. Going 2x a week will give you sufficient results with at least moderate effort

Want to sign up for a new gym. Is la fitness legit? Know nothing about it.

>ATDDTOP

Go to your local one and make sure it has everything you need. My local one has a lot of free weights and some DL platforms so I'd say it's good

Do snatch grip high pulls, if you feel the need to work your upper back more.
More pulls and more upper back are always good, but you're just a beginner and deads should already be enough.