QTDDTOT

Wtf a spoonful in olive oil is 120 cals so it would be 40 cals over your intake ? Big whoop

I'm using extra virgin does that make a difference? If so I'll go get normal olive oil when I go to the shops.

Also I don't like going over my daily intake since I'm trying to lose weight.

Is mk677 and ostarine a good combo for an oldfag like me to heal my aching joints? And should I do it after my Christmas bulk? Also, what the hell is PCT and why do I need to do it after running these two?

So just go to your limit. Plan better tomorrow.

throw an egg or two into your oats or protein shake. Eat less carbs. Eat less protein especially if you're bulking (0.6-0.8 on a bulk, 0.8-1.2 on a cut)
why does lifting and running have to be mutually exclusive for you? Whatever though yeah you'll be ottermode with calisthenics, running and dieting if you're starting fat

I try to plan based on whatever mum is making for dinner. However since its spagbol tonight I was fucked in terms of eating nuts (which I usually do) because it'd go over my carb limit.

whats a good overhead press accessory for triceps? i feel like my triceps get fatigued much sooner than the shoulders for some reason

Hello anons, do any of you use electric massage tools post workout? And if so what are the pros and cons compared to manual massage devices/ foam rolling?

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Sharp, pinching sort of pain in right shoulder during certain motions. It hurt when I did incline bench press, lat raises, and when the dumbell was at the bottom of a chest fly rep. It was too severe of pain to do a heavy incline press but for the other exercies it was more of an annoyance. No pain at all when my arm is in a neutral position. It just started bothering me today with no obvious cause. Its frustersting because I just started lifting again a couple weeks ago after year-long gym absence and Im already getting hurt. Any ideas?

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Weak back, very common
Consider subbing high volume hypers for DL on alternate workouts

Happened to me after the first time I did dumbell flies so I switched to the boomer deck and never went back.

Reduce weight and/or substitute with cables until your muscles get adjusted. Your form is probably way off as well

Is it worth it to take creatine?

Novice probably, intermediate probably not.

Rope triceps extensions.

It’s one of the few supplements that actually do anything noticeable and it’s cheap. So, yes.

triggerpoints.net

Click where it hurts, massage on the X.

They work fine. And they double as sex toys.

You probably want to wander on over to the steroids thread, man. This is a bit out of most of our depth.

I’d probably just do SS or Starr/Madcow 5x5 unless you have a really good reason not to.

Probably short legs and long torso. Bad levers for deadlift, great levers for squat. Unless you want to specialize in deadlift competitions, don’t worry about it.

>unless you have a really good reason not to.
No squat racks available at the gym my gf and I can afford tbqh

Planet Fitness? You can make do with dumbbell squats or smith machine squats, though they’re less than ideal.

Sort of planet fitness, same style but Brazilian (and squat racks are a rare sight around here)
I've got Gf doing 100 reps of goblet squats as a session finisher but since her arms are the limiting factor, it isn't practical to progressive overload this lift

100 reps of goblet squats is a killer. If you can do that many, you might want to just replace them with swings (kettlebell swings, but with plates or dumbbells or whatever you have on hand).

Are swings better than goblet squats?
Thots love goblet squats, especially isometric holds at bottom, I've thought these were goat

If you’re doing 100 rep workout with a light weight, yes. If you’re doing a warmup or doing heavy sets of 5, no.

Swings are a power movement. They let you express your full hip extension power with light weight without leaving the ground, plus they’re a much more natural jumping movement since people jump wth their hips rather than their knees.

Legit thanks based bro for the triggerpoints rec.

I've been having weird pains that don't seem to be a cause of any specific strain or injury, just kind of daily "walking pains". They don't seem to effect my workouts, but they make it very easy to try and phone it in and do a "rest workout" which never gets better.

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Two tips. Firstly, look for sore spots and massage those. Secondly, try a variety of techniques to get muscles to release. Stroking across or along the muscle fibers, extended constant pressure (30s to two min), etc. Thirdly, don’t bruise yourself. You can mistake a bruise for a triggerpoint if you’re not careful.

I cant get hard with this woman. I am going to neck my self.

I could not get hard at all. Qe made out for 30 min, i played with her great tits. Ate her out to two orgasms.

She tried blowing me, i tried everything short of a cock ring and viagra. I have never been so broken as a man

Stop fapping
You have death grip syndrome or its nerves

Thing that helped me was sleeping over, morning wood made it ez to fuck

Either she’s too attractive and you’re nervous or she’s not attractive enough and you’re repulsed by her.

could be either of these 2
But probably equally likely you aren't squatting very deep. Cheating squats is super easy

I've experience the exact same thing multiples times and its fucking humiliating. You need to watch this video.

youtube.com/watch?v=wSF82AwSDiU

No porn, no fap, more cardio, and viagra, and a cock ring. sound good?

depends a bit on how fat you are.

If you can perform to porn, you can perform with a girl. The no fap/no porn shit is shit.

Guys need romance and shit to get in the mood, too.

Nah, just meditate.

How many times a week do I have to work a muscle group to see strength gains? Not aesthetics.
Currently following Convict Conditioning but I'm afraid that the volume is very low. It's like one group of muscles once a week. So I'm trying to bump it up to 2 times a week per exercise.

No Viagra of cock ring you weirdo

>Dude I'm not lifting weights why am I so weak
Hmmmm...

Depends how advanced you are. You need to work as hard as is necessary to trigger improvement and then rest long enough to recover. As a noob you might work out every day, then every other day, then once a week heavy with two lighter sessions for recovery as an intermediate. Then you might do one heavy week a month with three weeks of recovery as an advanced or elite lifter.

Thing is that it's all calisthenics. Pure bodyweight. I lifted for a solid 6 months and saw some nice gains but then I fell off the bandwagon and canceled my gym membership. I like a combo of calisthenics/cardio but I'm really curious to know how far it can take me.
The author claims that if you follow the guidelines in the book and progress slowly, eventually you'll be able to do one armed handstand push-ups. I think that's cool and figured I'd follow the book to a T, but it seems like such a low low low volume so I'm thinking 2 times a week might be better.
E.g. One routine in the book is 3x a week. Monday is push-ups and core/abs, Wednesday is squats and pull exercises, and Friday is inverted stuff (inverted push-ups, prolonged handstands, etc.) and bridges (weird, right?). So I'm just thinking that 2-3 sets with increasing reps (generally up to 30-50 depending on the exercise) of one exercise a week really isn't that much

Pee pee poo poo

I’m aware of the author’s claims and have read the book. The author’s notions of programming are kind of naive. You still need adequate work and rest in body weight exercises to make progress. What the author prescribes may not be right for you. If you’re not making progress, do more volume (more sets of the hardest exercise your comfortable with). If you’re getting weaker, rest more.

Why can't you just go to the gym

Viagra doesn't make you hard, it only maintains your boner once you have one.

how accurate are calculators like this?
and what's the number i should care about? the navy or bmi method if any?

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Pretty bad. A mirror is better. If you have tits or a gut, you’re too fat.

Will doing cardio make me sleep better?
I lift btw.

Maybe. Too much too soon before bed can amp you up.

lost a shitton of weight quickly, lots of flabby excess skin. pretty difficult for me to determine body fat by visuals alone. want to start gaining muscle but everyone keeps telling me to get body fat below 10% first.
would simply like to know whether i'm there or not.

12% is where you start to see abs. If you have loose skin, you’re kind of screwed on that front. Just lift. You’ll be fine.

Not really fitness related, but you guys are reasonably trustworthy. I have a stalker and I managed to get his number. Is there a good lookup service I can use to get details on the guy? Everything I google looks shady as fuck.

i see the upper abs but then there's just a flap of skin hanging over the lower parts... sucks, but it's better than being fat. same goes for chest. lookin pretty decent but then just loose skin dangling down looking like an empty tit...

but okay, so i'm basically seeing ma abs then, i guess and could/should start clean bulking to gain muscle?

is 5x5 starting strength a good routine or just memes?

What exercise is best for strengthening my core?

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Your plan sounds fine.

Any good books on self sabotage?
Whenever i do fasting cardio i get a feeling like ive been punched in the stomach and end up vomiting, any advice?

Stir the pot or ab roller.

Books on sports psychology.

Don’t do cardio fasted.

Is eating 400 grams of brown rice a day unhealthy? I need to eat more and eating more rice is just the simpelst way

You could certainly do worse things.

Yes. Sounds like you don't know how to cook if that's your only option.

make sure to up your sodium intake when eating this much rice.
literally most ppl in the world eat almost NOTHING but rice each and every day, so yea you'll not die m8, but you could certainly do better, i'm sure.

Could I do a variation of GSLP and change the volume completely? On all the BB movements,

>12x 50%
>10x 50%
>4x 80%
>1x 100%
>3x6 @ 70%

On A variation I would do Farmer's Walks and on B I would do Face-Pulls or some shoulder accessories. Would this be feasible?

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Is it worth doing the toddler squat every day? I've been focusing more on stretches after developing groin pain from squats, and I can barely hold it for a minute, thinking about building up to 10. What are some other good stretches?

what why?

Any one have a good routine for someone who is traveling a lot.

Im being put up in generic hiltons and their gym is basicly an eliptical and a bow flex

Some say they see no difference, others that it makes a huge difference.

It works wonders for me and its cheap as fuck

I feel like I want to at least squat or deadlift 2x a week and I just can't come up with a better variant than this to go to the gym 3x per week.

I've done SL quite a bit and 5x5/3x5 is somewhat offputting now. Also I like doing 1RMs.

ok so how are you planning on managing progression?
standard GSLP +5lb upper body+10lbs every session ?
>5x5/3x5 is somewhat offputting now
So why is 3x6 ok?

Try it and see.
I personally wouldn't bother with the 50% sets with such high reps unless you just want to build more fatigue before your heavy sets:
Bar 2x10, 40% 1x5, 60% 1x3
If there are big jumps in weight, do 1-2 reps at 70%.
Also, GSLP sets of 5 are probably close to 80-85% of your 1RM when they get difficult, so doing sets of 6 at 70% is going to be a lot less intensity. If you want to do sets of 6 that are a bit more intense, try upping it to 75-80% at least.
Alternatively, look into DUP programs with variations of the lifts and differing intensities.

>Last weeks squats are fine
>Add 2.5kg on.
>Painful sting when locking legs, in area where hip and thigh meet.
I've had this for about a month now. I tried resting for a week and when I cam back I lowered my weights to try let it heal but it's come back today with a vengeance.
Have I pulled something?

Based on 1RM I get my 3x6 weight, if I fully manage that I add weight the same way and re-calculate numbers. I did a brosplit like that for a few months and it worked quite well for me, why not like this as well?
The first part for me is more of a warmup and does not per say really tire me out. Thanks about the intensity upping recommendation though, will keep this in mind.

This is me, I think we need to do stretches.

dynamic stretches before and static after?

Well I'm not sure I'm looking in to it myself, Jeff says to stretch before bed which I'm going to start doing and I think I'm gonna start some dynamic stretches after workout in the gym. His hip one is apparently better with a Smith machine so I'll do it there.

Stronglifts author Mehdi recommends toddler squat, however I'm not sure when and it's pretty painful for me.

I've been doing warm ups though, it only happens when I go for my sets.
Do you get in it one leg or both? I'm only getting it in my left.

Did 77.5kg for 5 without grinding,what should i try for 1 rep max

I get it in both, it's like a pinch. One day it got really bad and at my last warmup set I had to call off the lift, however now it's not too had during squatting, it's still noticeable but not terribly painful. I noticed it kicks in when I'm running on treadmill now though and I can feel quite a bit of discomfort.
I'm not entirely sure but stopping and resting seems like a bad thing to do, it strikes me as a mobility issue that comes from always sitting and not using it.

If I made out for the first time with a girl I've known for a long time it's not too early to send her a in whatsapp right???

>a
whoops, forget to add a heart

85kg

Already did 85 when i was doing 70kg for 5 but failed for 87.5 ,thanks anyway

I'm losing flexibility fast.
I need to work on it. What's the starting strength of flexibility? The only results on the topic on youtube are vids made by whores in yoga pants.

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where is sig?

Are 24hr or weekend water fasts worth it, or just train hard or do proper longer fast?

Yours sounds like a mobility issue, do you work a 9-5/run often?

But I think mine might be something different. I only get it on my left leg and when I'm on a heavy set, not when running or stuff like that. I only managed 2 reps @90kg today before having to call off the set (Absolute DYEL I know); I could probably have powered through and just taken the pain, but I don't want to take any risks and potentially fuck it up even more without knowing what the problem is.
Also I might have a little limp afterwards but the pain seems to pass quickly enough.
I've been working upwards from a low starting point, and the issue only really started around a month ago when I hit 100kg.

As an intermediate, If you’re doing reverse pyramid high intensity low volume type workouts

It’s fine.

Better than nothing. If they don’t help, you can try more aggressive programs.

Sun salutations and other basic yoga poses

It’s tendinitis. You’re letting your knees slide forward at the bottom of the squat.

Stimulus + recovery = gains. Use basic compound movements and work your whole body several times a week. Do what you can with what you have.