QTDDTOT

lower chance of injury with a Hex Bar
less strain on wrists because of the neutral grip

Should I buy a scale to track weight daily?

With the weights you’ll be pulling there is zero chance of any injury. Do wtf you want but I would recommend getting s barbell as they are so much more versatile than a hex bar

im not new to lifting but i am coming back from hiatus
wrsit pain and struggling to have good form on deadlifts were my main issues

Weekly. And only if you’re too fat to see body composition changes in the mirror.

No shoulders or chest.

im back again
don't think i did too well in this first month of builking bros. i was planning on getting around around 0.56 kilos a week
but just recently i've got a kitchen scale so hopefully i'll be able to hit the daily calories more consistently

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Are earrings Jow Forums approved??

I recently got my lobes pierced and have received all positive reviews (besides my mum lol). But they hurt if I touch them and it makes me think that they will give me a disadvantage in physical sports.

You lose bit of muscle on a cut. The bulk and cut cycles are to slowly gain those last natural gains that you can.

Lean bulks are tough. There's a fine line between a proper lean bulk and gaining extra fat.
The progress of the averages of the weeks looks good, consistent and maintainable. Keep it up mate.

So wouldn't it be better to get it over with in 1 cut rather than bulk,cut,bulk,cut,bulk,cut?

What is better, 3months bulking/1months cutting x2 vs 6 months bulking and 2 months cutting? In other words, is it better to cut a little in between your bulk to make sure you're not over bulking fat?

If they hurt, they’re either still healing or infected. If they’re hot to the touch, they’re infected.

Jewelry is kind of dumb in the gym. Shit can get torn out or torn off.

Will getting wisdom teeth removed weaken my jaw? It seems like it has gotten wider in this past year but I worry removing teeth would turn me back into a beta looking bitch.

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bugenhagen had a golden tidbit for hex bar ohp

Say you bulk and reach peak natural levels of muscle mass, then you cut all your fat but also lose 3kg of muscle. Then you'll need to bulk again to gain those 3kg and then cut again to lose fat, but this time you only lose 1.5kg of muscle. Then the process repeats to gain the 1.5kg of lost muscle.

If you're not doing roids you are garaunteed to lose some muscle on a cut. You can train as intense with the same weight in a proper calorie deficit. Some people might be content with their bodies after one massive bulk and one massive cut, but you would be at your full natural potential.

They're only 5 days old so they're still healing. I'm just wondering how other citizens see piercings.
I know most citizens are against tattoos (and so am I).

So how you guys dealing with Christmas Day, just eating what you want then resuming your normal eating habits the next day?

On maintenance, but I am doing OMAD + alcool just to limit the damage

Guys how do I get an agent 47 mode.

I'm on cut and I've basically decided to let this day go and just eat what's there and resume my cut tomorrow

Lift, shave head, barcode tattoo.

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I start by first washing my chest and belly to keep myself a little bit warm then I proceed my arms, back, legs and glutes. Finally I wash my hair and thats all

Lift for 5 years on well-established strength programs like starting strength and madcow.

checkd, 47

Does a 6'2 guy have any chances with a 6'1 or even a 6'2 girl or would they only look for 6'4+ which is uncommon?

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If you're taller you have a chance, unless you're a pussy

If I'm eating 1200kcal a day (most of the days in below that like around 1000 but 1200 is my limit unless there's a birthday party or barbecue or some shit in which case I take it to 1500 to pretend I'm eating like a normal person) and I start with some cardio, by how much should I increase my calories intake?
I'm 94kg (was 96 last Tuesday) 181cm like 29%BF

Or should I keep that caloric intake even if I do some cardio? We're talking about running 4km or cycling 10-12km.

Purely to lose weight and become more efficient when running 1.5 miles, how much of a bad idea is it to trail run 8-10km on Mon, Wed, & Fri; and 4-6km on Tue & Thu each week?

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Anyone here eat your cum?
Why should I not spread it on some bread for extra taste and protein?

>running 4km or cycling 10-12km
my boy, we have incredibly similar metrics judging off your post (i'm a little higher bf). i found that if i ran 3k a day, at a 6:50/km pace i my body was very receptive to dropping bf while not impacting muscle mass. i would also not bother with cycling unless you have some reason why you can't run; running is just the true redpill of cardio. everything else is a scam. in regards to your daily calories, i was doing similar then i increased to 1400 - 1600 a day by adding in some good carbs (mainly brown rice and sweet potato) and found that it didn't hinder bf and weight loss all that much, and actually helped me push out some higher weights on lifts as well. keeping all this in mind, i wouldn't recommend such a deficit if you're doing linear progression while trying to cut / drop bf.

I don't lift yet. Finished my courses last Friday, and now got the free time to lift some weights, but not gonna do the monthly payment for December just to go 3 days, so I'll have to wait till January starts.
My initial idea was to lose as many kg as I could,and then start lifting, but guess it won't kill me if I have the time. The bicycle idea was maybe to drop the car at home,and make the trip to he gym with the bike. That way I do some cardio, warmup, and lift all in the same time frame.

Yeah, you can lift 300 kilos and you have 15% bf, but are you still inside fat?

>yes
But
>that is a full cut

Practice more

anyone else lifting so hard so that they bite on their teeth and think they teeth will break any second ?

Not really. Focus on tightening the muscles you work instead of your jaw muscles

my gym is closed today and tmrw. i'm doing PPL and today is push, tomorrow is pull. i don't have any weights or anything at home. does anyone have some sort of home push workout aside from just pushups

Have you been making gains?

yeah. i made good beginner gains doing the same workout on both push and pull and leg days of the week until i stalled, then i started doing different lifts on the second PPL of the week and i started making gains again

my question was just for a couple days of being at home since i'll obviously be back in the gym once it opens in two days. i just didn't want to lose gains sitting at home doing nothing

It takes a couple weeks for hypertrophic gains to diminish if you're not on a cut. Enjoy the holiday, user, and get back on it after. You'll be fine.

what am i supposed to do when im not working out?

thanks for the reassurance i probably should have worded it differently. i meant more "i don't want to miss out on gains" rather than "i don't want to lose gains". i was trying to be diced up and ready to got for new year's eve but this two day christmas gym closure came at a shitty time

exist
I know it hurts but you get used to it

Going to start going to the gym as an excuse to leave the house. BMI is about 20, I do a lot of cardio (can run 15km+ in a reasonable time) and don't know shit about lifting. Where do I start? I literally wouldn't know what to do in a gym except use a treadmill.

Bad. Never do hard cardio 2 days in a row, you'll fuck up some part of your feet/knees/legs sooner or later.

why does my left shoulder pop twice every time I do a dumbbell row? once just before I reach the top and then again as I go back down

>overate on Christmas Eve & Chrismas
>maybe 5k over maintenance

I was cutting, so this takes my weekly calories to maintenance, so no weight gained overall. Should I fast tomorrow and try to bring my calories back as if I didn't overeat, or go back to normal? I hate feeling bloated lol

I know this has no big effect overall but just wondering whether after cheat days it's better to fast, or pretend nothing happened

Best fruit flavour of Myprotein? I'm getting through 1kg bags of strawberry and choc mint and pineapple and raspberry interested me.
Gonna plunge with a 2.5kg bag of either. Tried strawberries and cream and I didn't like it at all

Don't know about MyProtein, but I use the White Chocolate flavor of BulkPowders and it's so good I could just eat the powder all day. Maybe try that if MP has it

fitness noob here i osee alot of people talking about ONE MEAL A DAY, and how doing it will stabilise hormones which cause better fat loss in the long term.on the other hand. some people say that u should eat no more than 40g of protein in a single meal because your body will discard the rest. which is true here ?

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The 40g part is true. Eating one meal is fucking retarded unless you're a NEET requiring rapid weight loss with no regard for energy and blood sugar levels.

Where do I go to get my test level tested? Just a regular doctors office?
If my test is low where would I get test supplements?

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Are preworkouts worth it?

--

White nationalist crew
National socialist crew
Natty crew
Drives 10 mph over speed limit no matter what crew

OMAD was alright because i felt i could stick to it and it made me not eat any trash throughout the day. the only problem that i felt that my muscle mass decreased a bit from 2 weeks ago. so insulin spikes and OMAD are a meme ? should just stick to calories im calories out?

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I recently bought a pair of 50lb adjustable dumbbells. Can I use dumbbells for lower body excercises? How long can I progress with a 50lb set before plateauing?

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I want to reduce my sitting time as much as possible to not aggravate my tight hip flexors any more.
Is kneeling on a pillow at my desk a decent alternative? I'll only be doing this at home, so it doesn't make me lose any social gains.

Anons I'm shitting blood, before you say I do plan to visit a Dr but I need to register and will do so when it opens tomorrow, just wanted some advice first.
First happened yesterday, basically shat normally but when I went to wipe there was blood in the toilet and some slimy looking bits, and blood on the paper like from a nosebleed. Had two shits since and blood both times. I'm 21, I think it could be from starting to eat Quorn this week but don't know. Any ideas?

How can I do heavier facepulls if the weight pulls me so much that I have to lean back a considerable amount when I step back? Should I just keep increasing reps instead of weight?

Should I go for a run if my feel my quads are tight? Last run was pretty rough. I dont want to get injured.

Is it red or black? If it’s red maybe you just tore your anus and reponed it a little when you shit again. If it’s black, it’s internal, and that could be a sign of something not good. Best to get it checked out by the doc though, of course.

Red, just normal blood colour. The NHS website says to go after 3 week's if it doesn't stop but I'm gonna go earlier, this week at least. Hopefully it stops though, think it is a tear though as I usually have a tiny tiny amount on the paper from above my arse.

Popped a hemorrhoid, probably.

Nope. If they hurt or ache afterwards, you did too much for your body to handle, and you’re going to start to get injured.

How do I get a gf? I can't seem to find them under the weights no matter how many times I pick them up and set them back down.

They’re usually hiding among the cardio equipment. Go up to them, look into their eyes and grunt “hey, you’re cute” until you find a giggly one. She’s now your girlfriend.

I'm 20% bf around, skinnyfat. I started to lift. Should I cut and lower the percentage before I start eating a lot more? Or just go fuck it and eat a ton from the get go. I'll be at the gym 3 times a week this whole time.

Anyone here with AC joint problems? I’ve had issues for half a year and two doctors just gave me the generic rest and go easy shitty advice. The joint is inflamed/elevated and when I move my arm side to side i feel it clicking.

Anyone have experience with this? I just want to turn back to normal, brehs.

how long for young sly mode?

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i'm not that big a fan of carb-rich or fatty foods (nice problem to have, some might say) so i'm having trouble filling my daily calorie intake...

how bad if at all is it to eat much more protein than those recommended 1g/lb?
on some days i get like twice or even three times that much to somehow fill my calories.

Any good rack / brand suggestions for a home gym? Hoping for a balance of cheap and quality, half rack is fine, but I want safeties and a pullup bar. Brands like CAP and Fuel are available on amazon but I don't know the build quality. I appreciate any feedback.

Thinking of signing up for capoeira classes. Anybody got any info on capoeira, is it actually usable in a fight or does it just make you look like a faggot? Are the sessions intense?

out of nowhere i got pain on my right hips outside. i can feel it when doing the piriformis stretch (pic related). It feels really tight and limits my mobility. i have a bjj tournament in a month, it only started yesterday.

How do i relax it? I cant even turn my hip inside in bjj.
>inb4 see a doctor
i went to a doctor in monday for my neck, i dont want to go again

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I have a question. I really want to start gyming and working out but the problem is that my job is physically demanding already. I am a stocker at Lowe's and i get up at 3am in the morning, monday through friday with only Christmas and thanksgiving off, to stock the seasonal area for anywhere between 6-9 hours a day. During this time i am in the department by myself and forced to lift 50-180+lbs of bulk stack items which includes but not limited to stacks of lawnmowers, stacks of generators, stacks of air conditions, stacks of furniture, etc.

i consider myself to be "naturally" strong so moving these items isnt the issue. the issue is when i have 20 80lb lawnmowers + 30 90lb air conditions that i have to stock EACH day without allowing my body to recover except on weekends. the constant lifting of heavy shit just to put into top stock somewhere is so physically draining that when i get home i instantly go to sleep till the next day of work. on top of all this i am walking non stop while carrying heavy boxes for 6-9 hours, which equals to 7-10 miles walked while holding heavy objects.

so long story short and to get to the point, how do i deal with this if i want to start gyming properly? is it BECAUSE i dont go to the gym i feel like this and simply need more energy/stamina? or is it impossible to gym when im already doing something so physically intensive? what can i do to keep fit in this situation?

Ok, before starting my 5th set of squats i had a small pop in my left hip.
After i finished the set my lower back hurt, specifically the left side.
This happened once already, i deloaded a bit to 1plate. First time i tried adding 10kgs (1/4 plate) to it, and it happened again. I'm already a squatlet, my squat is my worst lift.
That hip has been hurting slightly when i jog since the first time it happened.
What should i do? The last thing i want is a permanent injury.

Don't compare yourself to others. You will will fail.
You have your own mode.
Try to look like the best of yourself
You have different genetics to sylvester, it is pointless to try to be like him.
Everybody looks different.

I’m a little on the fatter side, maybe about 10 kgs above what I should be but I’ve got this problem where I can’t stop farting. Like once every 10 minutes, usually more. And it leaves sweat and skid marks all through my underwear. Do I have IBS or something? Anyone got similar?

How do you prevent your belly from protruding?
I don't even have a lot of fat on my belly but if I just stand up and don't flex it seems to be like I have a rounded belly (bloated / protuding)
is the solution to this to do more abs?

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i'm 30, 5'11", 180lbs(skinnyfat), and i want to get into shape without paying for a gym membership
what's the best bang-for-your-buck weight set out there? i'd like to spend no more than $50, but i'd pay $100 if you can convince me it's worth it. also, is protein a meme?

regards,
catyank

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Keeping the belly from protruding requires muscle activation.

This exercise helped me build the mind-muscle connection to manage my belly (the Cat Vomit exercise):
1. Get on your hands and knees. Look directly down.
2. Exhale until your lugs are empty. Contract your abs while exhaling. Gravity provides the resistance while you contract your transverse abdominals.
3. Hold your breath and pull your belly button upward toward your spine as hard as you can for 10 seconds.
4. Inhale fully after the hold.
5. Take one breath cycle of rest, then repeat 10 times.

I went drinking heavily thursday and since then I have this weird ass brain fog which makes everything feel numb and dreamlike, gives me about minus 20 iq, lowers my inhibition, nukes my anxiety and gets worse after light exertion like walking around or using a pestle/mortar. I had a similar situation for a week or two back in 2014 when I also got shitfaced and threw up, what the fuck is this thing? I'm not really an experienced drinker so it hasn't had many chances to happen. It's not uncomfortable but I should be studying and working out and it incapacitates me pretty badly.

Upper back exercises? Was recommended snatch grip deadlifts on top on my regular facepulls but up to other suggestions.

I was doing bench press and ohp yesterday and today I have slight elbow pain and it's clicking. Should I avoid doing any exercises that use and until the symptoms go away?

will I be fine doing rows after deadlifts? the alternative without majorly changing my routine is once a week doing them the day before RDLs, which probably wouldn't be too bad but I'd rather not go into them with a sore back.

Recovering hammie here. 6'1, 188, 38yo. One month starting strength report:

Bench: 120 to 150
Press: 85 to 115
Deadlift: 185 to 245
Squat: 85 to 125

Squats are difficult. I can't get into the hole without weight. I need it to push me down. Issues: ankle dorsiflexion (squat shoes help but still limited), short hamstrings, weak core. Thoughts on fixing?
I've given up on progressing right now as I think I'm squatting with my lower back due to likely epic case of butt wink. Maybe just do 95lbs squats, lots of them, every day, and working on hamstrings and ankle dorsiflexion stretches? Goblet squats too.

I have disproportionate ammounts of fat on belly in comparison to the rest of the body - should I do some abs workout in addition to regular routine?

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i used to have a similar issue i found goblet squats were a good way to load me in a way that i could reach depth and learn how to get into position. Also plenty of core work ab roller, planks, v sits etc. and stretching hammies and ankles

Can’t spot reduce. Belly fat is mostly cortisol driven.

Order pizza, yes or no? It won’t ruin my diet.

Is PHAT a good bodybuilding program?

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No.