QTDDToT

Im 5'10 200lbs
I am cutting calories to 800-1400 a day, been tracking them. About 2 weeks doing that.
Got some kettlebells and doing a 30 minute workout after work with those every other day, started with a 30 lb one but had to get a 20lb, was not able to finish with the former, its getting easier though.

Im thinking about getting a bike trainer so I can get cardio in, I cant do bike riding outdoors in this fucking winter shit.

General advice or suggestions, I really have no idea what Im doing so hope Im going through alright, have lost 1.5 lbs so far. Goal right now is to get to 170lbs.

Is there any Jow Forums recommended daily stretch list?

Brad Appleton
Becoming a Supple Leopard

I was pretty skinny fat for a few years and went on a cut losing about 30 pounds. Now I'm getting fairly lean and a lot of fat is coming off from my stomach/midsection. I've started noticing some loose skin. Will that go away as I maintain this weight or do I need to change something?

Youll need to get $5k surgery, thats what you get for being fat.

Is it ok if the bar scrapes my shins a bit when doing deadlifts?

ye

kewl

I 5 by 5 flat bench twice a week. Hit a bench plateau after nearly 10 months of more or less straight gains. I'm thinking of swapping one of my 5 by 5 days with a 5/3/1. It worked wonders for my ohp plateau. What do you think?

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Are straps with a loop in the end any good for deadllifts? I dont really trust Rippetoe saying they aren't

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Dry fasting is supposed to help a bit. Bit be careful and know what you're doing it can be dangerous. Consult the /fast/ general threads for more info

*******I'M A LEG DAY SKIPPING FAGGOT********

Upper boy is good but I look like a joke in shorts. But I'm working to change that.

I also need to start doing cardio because I never do. Can I double up and do a lot of cycling? Will that help build calves? Note this is not to take the place of leg day, I'll still be doing that in addition to cycling (if it actually helps build legs).

Thanks for your help

can a real one post that Jow Forums book list recommendation

Yeah they rule. Get padded ones though, I have the ones pictured and they leave red marks/hurt if not adjusted right.

If anything belongs in these threads it's shitposting, not fitness questions. Fitness questions don't need a containment thread.

People say that you should try to balance back and chest/shoulder training because too much chest will make your shoulders round inwards

But can you do TOO MUCH back training? I train my back like twice as much as my push workout

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what can I add to shredded chicken to make it not taste like shit when it's reheated that isn't going to annihilate my macros?

Not really. Some programs call for 3x or more pulls than pushes.

Last time I checked my weight (1 week ago) I was 186 coming from 330. I was lifting 3 times a week for a couple months and since it was my first time lifting my chest and arms more noticeably filled out my loose skin

Due to medical shit I’m not allowed to do lift, but calisthenics are okay. If I can only do 6 chin ups and 10 push ups in a set, could I feasibly gain muscle doing calisthenics?

If so, what program do you recommend?

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Hot sauce

ty brah, i will continue doing my chins and rows

has anyone here actually done gomad?

I want to enjoy other food though, not ruin my tastebuds forever

brine your chickenbefore you cook it

They're not all spicy. But if you're this much of a bitch use salsa then.

Enjoy kidney stones and failure dumbfuck.

How much muscle can you gain in a year? Anything you can do to increase the limit? Does it depend on how old you are, or how long you've been lifting?

12 pounds a year in your first year, half it every year after that, age and genetics change the variables

What is a good 3-4 day routine that will not let me lose strength while still having time and energy for heavy cardio?

Not really a question, just wanted to share.
>be right handed
>right arm noticeably bigger
>left arm is way stronger
>left hand grip strength is way better
>left arm is much stronger in arm wrestling
*thinks*

>Due to medical shit I’m not allowed to do lift, but calisthenics are okay.
This doesn't make any sense. Resistance is resistance, and it's easier to titrate load with a barbell than it is with bodyweight.

>If I can only do 6 chin ups and 10 push ups in a set, could I feasibly gain muscle doing calisthenics?
Sure, but not a whole lot.

Get an Airdyne with the big metal fan if you can find one for cheap, much better than a regular stationary bike. That's an awfully aggressive cut and it sounds like it's hurting your performance depending on what you're trying to do with those kettlebells, but if you're getting closer to your goals at a rate you find acceptable keep doing what you're doing.

whatever you're doing right now but with volume and intensity adjusted as necessary, and sleep and diet squared away
it may also be difficult to combine serious lower body routine with high-impact work (IOW, running) as opposed to a high volume of low-impact work (say, serious rowing training). if this is applicable to your plans, it may be useful to reduce the volume of eccentric lower body training in particular in favor of more deadlifts, deadlift variants, and just possibly some box squatting at appropriate intensity and volume.

So if I want to do kickboxing on Wednesday and Saturday, would it be a good idea to do a heavy leg/lower body day on Monday, if I eat and sleep enough? I'm considering something like Heavy/Light/Medium or Madow, would that be OK?

Dave Rapoza

yeah, I think you're on the right track. don't hesitate to take some weight off the bar (depending on how much you care about kickboxing relative to lifting.). it doesn't necessarily mean you've gotten weaker in any real sense, just that you're tired from the new added volume

I'm doing Romanian diddlies and I feel it way more in my back than hammies, what am I fucking it up here?

Cool, thanks. Should I also keep accessory work to a minimum? What do I do about progression? Every week is not really viable, I would think. And do you know any good Heavy/Light/Medium routines?

make sure your ass is down and tucked hard, also squeeze your gluts, you don't want to rotate at the hips at 90 degrees

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shoot video
even if you don't post it for us, you'll probably be able to figure it out for yourself

>Should I also keep accessory work to a minimum?
I think lots of chins and chest-supported rows will do you good. Don't go to failure. Everything else, eh, if you want to include it start with a little bit and see what happens, if it's fine add a little more, if not take it away.

>What do I do about progression? Every week is not really viable, I would think. And do you know any good Heavy/Light/Medium routines?
I think it would be silly to set anything in stone, but here are some articles that might give you some ideas on how to set something up:
startingstrength.com/training/heavy-light-medium
andybaker.com/heavy-light-medium-16-faqs/
andybaker.com/structuring-12-week-heavy-light-medium-programs/

If I'm doing a high volume

upper/lower/upper/lower 4 day a week

Does it matter if I have a rest day between upper and lower ?

this is bad form right? her elbows should be in line with her chest, not straight down

forgot image

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thanks m8

there's plenty of wrong in here so yeah, bad form.

>bar should be resting above the anterior delts
>triceps should be close to parallel to the ground
>back should be straighter
>stance is too close, she is not driving her knees out.

and I don't know if that's the bottom of the squat but if it is then she's not reaching parallel either

There's a Chad and a Brad, but is there something else? Like that James Dean character that's not captain of the football team, not a follower in a gang, but he slays when he needs to and say fuck you to everything else? Or is that still Chad?

>those wrists

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heres the full video twitch.tv/videos/336649015
im care more about the one in the pig tail.
squats are at 14:00, front squats at 27:30
the pigtails knees arent inline with her feet and they cave in a bit when she squats. her balance is off because her heels are leaving the floor, it becomes more apparent in the front squat. Am i missing anything else?

if anyone would review that video, id appreciate it
and no, im not either of those women, or even at that place

Are Romanians more effective than barbell hip thrusts for hams? I don't want to do fag exercises but if their better the gains don't lie.

HAHAHA HOLY FUCK I JUST NOTICED THATS A BACK SQUAT

I was giving form check as if it was a front squat, what the fuck is wrong with her wrists?

I guess the back angle is alright now but holy shit dude, how can you fuck up the squat like this?

anyway, ponytail girl isn't doing so bad thus far, her warm up sets are solid.... ah nevermind just as I said this she starts bending her wrists in her working set, not as bad as the other girl though. Reminder this is why people use thumbless in squats, exactly for this reason.

Oh and the depth is a bit high as I thought.

In the front squats ponytail is rounding and the bar isn't resting on her clavicle properly, atleast she has a full grip.

girl in blue is much better at front squatting but her grip isn't full, which is a problem because I bet her cleans suck ass and you're neglecting it by not using a full grip.
oh and her toes come off the ground at the top.

Holy fuck that ponytail's working weight squat is so fucking horrible, her balance sucks, she's resting the weight on her toes and the side of her feet.

Thad

thanks for watching and reviewing, i appreciate it

probably not, but try for yourself and see

I'd say so, and they're certainly easier to set up. May also build some upper back musculature, depending. And hip thrusts are gayer than RDLs. but really, if you're squatting and doing some kind of deadlift, extra hamstring work ought to be pretty far down your list of priorities.
>pic related, brought the Romanian deadlift to the US and still has the 3rd-highest Sinclair of all time or some sheeit

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>rest on her clavicle
its not supposed to, its supposed to be on groove between her delts and throat

that's your clavicle user.

so then how is she doing it wrong

see how it is resting in her anterior delts? it has to be resting above them.

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isnt that just a symptom of her elbows dropping?

Any other answers?

I can't be the only one overreaching is protein goal while bulking.

What the fuck do people eat to not reach their protein goal?

you're body will use the protein as fuel. kidney failure is a meme

I tried doing rows for the first time in a few months yesterday and I only got a pump in my forearms. I was lifting the bar up to under my nipples and pinching my shoulder blades together each rep. What did I do wrong?

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Bar too high probably, to hit my back properly I have to tuck my arms a bit closer to my torso, bar usually hits just above the belly button

why most of the times i switch brotein brand i get kinda bloated and get a bit of diarrhea for some days and then it just stops?

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I didn't even workout yesterday or today but today suddenly I felt some shoulder pain on my left shoulder in the afternoon and still do. Should I be worried? I didn't even do shoulders on wednesday and it wasn't hurting yesterday

You're feeling your gains slipping away

my back rounded during my last heavy set of deadlifts and it’s killing me. I took some pain pills and I’ve been putting a cold compress on it. Anything else I should do?

I’m new and adding weights slowly but surely to my lifts but I’m not as worn out when I leave the gym, is this OK?

hang from a pullup bar

I'm neutral to negative on ice, do not recommend NSAIDs

>do not recommend NSAIDs
wew just took ibuprofen. what would you recommend in its place if anything

Can I combine IF and OMAD into eating one meal every other day?

How hard would it be to stick to 2g of protein per pound of body weight and just veggies until I hit my calorie limit? I gotta think this would work pretty well, right?

>one meal a day
>actually eat one meal every other day
D E V I L I S H
E
V
I
L
I
S
H

It's literally nothing. Keep deadlifting at a weight that doesn't irritate you

fucking why, either fast to fast or do the OMAD but it's retarded to start-stop-start-stop for your hormones

OMAD is a 24h fast. What is wrong with a 48h fast?

please bruh im actually starting to get scared

You should go to a PT or something, why are you asking stuff like this on a mongolian basket weaving forum? You're probably fine, if the pain persists for a longer period of time you should get it checked out.

How do I see my true self?
> room mirror I can see my ribs and skelly abs
> go to bathroom, can't see my ribs and no more abs
I can't tell if I need to eat more or not

I think it's okay if you have some days where you are worn out and some days where you aren't. I personally am worn out after most of my workouts.

Step on a scale

Whats a good routine to go to once I exhaust LP?

I want to get into kickboxing, what do? I have a heavy bag, hand wraps, mouthguard, and boxing gloves.

Is there a SS for kickboxing?

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depends my fren.
I don't know from experience since I didn't train kickboxing (I trained box), but what you wanna do is drills to get your form right, once you get the gyst of it you wanna train your strenght, accuracy and stamina, you do this by doing bag work (heavy and speed bag) and then you spar. You don't really stop doing any of this ever, you will keep shadow boxing after you're doing bagwork already, you're still doing bagwork AND shadowboxing while doing some sparring (either at the end or at the start, opinions vary, I used to do drills first then sparring)

What is the most important though, just as with lifting, is technique, you don't wanna injure yourself, so you got to nail that shit down. Besides, good technique means your punches and kicks will be stronger.

Just join a gym, they'll most likely take this approach too.

This has probably been asked already but as an intermediate lifter (1/2/3/4 lifts), can I make gains with bodyweight pushups? I'm also doing pullups which I know will get me gains but I'm missing chest work.

I just started lifting and I'm having problems doing the low bar squat, everytime I have to go down for the first time my body makes false attempts (1/4 squats) until I lower myself very slowly with very bad form and only then can I start squating normally, problem is I have now pain in my whole hip area (hip flexors maybe) and I'm pretty sure this is the reason why, anybody else has or has had this problem?

> at gym
> work chest
> feel nice and sore
> go back home
> barely feel sore anymore
does this mean im not working hard enough? i can still make gains without DOMS right?

im doing body weight stuff. would it be worth it to invest in resistance bands for glute kickbacks?

Try massaging your pecs tomorrow. It should feel slightly sore. But try to add more volume if you can.

doms go away after are training consistently after a certain, usually a couple/few months. just give yourself 48 hours before you work the same muscle group again

I want to join the PA state police academy in June, but my running is complete shit. I run a 12 minute mile and a 16 minute 1.5 mile. The minimum to enter the academy is a 13 minute 1.5, and to graduate it's 11 minutes. I have plenty of time to train, but any tips? Right now I go 2 miles 4 times a week - usually walk 4 MPH for a quarter mile, jog 6 MPH a quarter mile, and repeat until I hit two miles, then I sprint as long as I can before stopping.

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R/iamverybadass

No, better to do squats, then progress to jump squats, then negative-rep pistol squats until you can do those. Your ass will look dandy.