QTDDTOT

wtf is the point of these threads?
nobody answers

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Yes.

>simply reduce my calories
Yes

I don't know.

Having a backbone.

I've had decent fits with J Crew's stuff.

you a real one homie

I got you big boy ;). Perhaps we can continue this conversation on a more intimate, more personal level.

Therapy?

no the shit is posted on here all the time.
some kind of supplement

what do you guys do about your smelly gym bag/shoes?
just a healthy dose™ of febreeze?

Wish I could help. All I can say is if your stress is high, get cognitive behavioral therapy. It helps a lot. Also, do you currently have high cortisol levels? I've had panic attacks for a few months and they've recently started again because I've been getting what I think are heart palpitations (I'm starting to suspect they are muscle spasms from not taking breaks from exercise).

My heartbeats are normal, but I randomly feel some beats stronger. It started 4 days ago, and I am not dizzy, no shortness of breath, unlike other palpitations, my breath doesn't go away. So I think it's just a stretched muscle near my heart. I haven't been stressed lately either. Cardiologist already said I have nothing, not even the slightest problem with my heart.

If it eases your anxiety, heart attacks have a high survival rate. Heart disease has tons of treatments that can make you live a regular life span, and there are plenty of things that allow people with heart disease to live lives equal to healthy people (might be pricey but it is doable).

That always eases my mind when I think very minor anxiety symptoms = signs of heart disease even though I know it's anxiety.

Btw, the "palpitations" that started 4 days ago are just annoying. Today I only had them happen six times, no pain, no anything. Just a strong "beat" (may just be muscle). I did exercise for weeks without taking breaks.

Does anyone have experience with any of these.

Bump if anyone else wants to answer my question.

Nootropics can help but it aint a long term fix. Imagine how bad your anxiety would explode when you miss a dose. Therapy can actually help you work through it

How the fuck do I get better at sleeping? I'll sleep for like 4 hours, wake up exhausted in the middle of the night, but absolutely unable to fall back asleep. Melatonin is useless. I get incredibly uncomfortable and itchy and stuck getting mad that I cant pass back out. Missed the gym today because of how shitty and tired I felt and it's really bumming me out. Why isn't knock out gas a thing?

What day should I do core on a PPL split; what about cardio?

will doing 20 minutes of cardio after my workout session kill my gainz?
should i do it first?

everyday or any day
no it won't kill your gains

Phenibut?
Totally fine, unless you have really long gym sessions (~2 hours or more)
Throw in a core accessory exercise whenever you feel like it
(You)

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so I came back from holiday midway through january, and my resting heart rate was all fucked up. It used to be at around 61, but now with my morning monitoring it's really jumpy and volatile. How can I fix this?

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For shoes: you can try replacing the soles.
Another decent way is leaving link related inside the shoes overnight/when not using them, they were pretty useful until I lost them.
>amazon.ca/dp/B003IJ7U3K/ref=twister_B076MNFF6X?_encoding=UTF8&psc=1

>another day at job, stocking
>lift a 6 pack of those 48oz tubs of ice cream
>lower back suddenly has an extremely sharp pain, fall to the ground in pain
>never went to doctor, pain is gone in a few hours
>months later I still feel a very slight pain I lower back
Wtf is this shit? Do I need to see a doctor? My squats are proper form AFAIK, I was only lifting some ice cream, I'm only 22, this shit is so random

Stop taking melatonin, it's bad to take it too often due to your body making it for you. I'd say try benedryl but it's been linked to alzheimers and tolerance builds fast.

Yes. How is your skin? Any looseness? I suspect your body fat is not quite that low though, how are you measuring it?

I wanted to be a twink but I realised you need a bit of fat to do so, or be very very skelly.
Is skinny ottermode close enough?

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I can do 30kg x8 db shoulder press but i can barely do 50kg ohp. What am i doing wrong ?

I don't know.

Can I still do squats and deads today if I have ab doms from doing hanging leg raises 2 days ago. I sneezed earlier on today and wanted to cry.

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>running on treadmill
>left knee bends by itself unexpectedly
>fall on my ass

It came as a shock and I'm sure I didn't trip on myself. This actually happened while I was on the elliptical as well but it didn't fuck me up as bad. What gives? Do I just have weak knees? It happens as soon as my foot reaches the ground, it's like my knee just gives up.

I just ate an entire block of chocolate and now I feel like running. But I already exercised today, should I do it or just accept that I made a mistake and move on?

My gains are stalling on SS, where do I go from here?

Do hands and wrists ever get bigger?

I've been doing PPL for 4 months now, twice a week with rotation between high reps/low weight, - high weight/low reps.

Give me one good reason why should I switch program if my aim is to gain muscle and lose weight. I obviously lift stronger week by week but getting strong is not my target, I just want to look lean muscular and athletic.

Checkin

I'm a fat fuck that's going to be hitting the gym regularly from here out now that I can do most bodyweight things around the house ez enough, but the only shoes I have are big-ass work boots. What are some good cheap shoes for the gym? Can I just go to Walmart and get a dirt cheap pair if that's all I plan to wear them for? I don't imagine I'll be using them much for running since I'll probably explode my knees if I start running again, so I'll just be doing cardio on the bike.

I do weighted chin for reps of 5. How much should I deload when I fail?
10% of the added weight is not really enough (I add 25~30 Kg), but 10% of my body weight+added weight is too much, takes me too long to go where it's interesting again.

so i ordered a whey+ creatine combo aka this
prozis.com/de/de/prozis/100-whey-prime-2.0-1000-g

did i fuck up? i ordered some extra creatine because i didn't read the ingredients

should i take 2 scoops like, one in the morning one after trainig to get the 5g of creatine per day?

Can anyone suggest tricep exercises that are easy on the elbow joint?

I only do close grip push-ups, when I do tricep pushdown it makes my elbow feel sore like tendinitis

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Based no homo homosexual

You’re probably using your chest muscles for shoulder press (your back is arching against the bench)

OHP is also much harder for the core and lower back muscles

I do about the same as you, I haven’t had to deload yet though because I change the rep ranges. So if I fail I will change to sets of 3 and keep progressing that way.

If I was to deload I would take 10% from the total weight though

I have a problem : i have to take thyroid hormone because my thyroid fucked up.
I have to take 300mg to feel good and focused but if i do so my metabolism goes extremely fast. My breakfest is 8 slices of bread and a bowl of cereals right now and i feel like im starving two hours later.
Because of that i HAVE to take a shit like every four hours or i might explode.
What can i do ? If i take less hormones i am basically a mongoloid but i also can't always go to the toilet for 20 minutes.

I'm fat as shit and need to get in shape. Coutning calories is going well, but I wanna keep and build muscle rather than end up a skeleton in the end. I can't go to the gym because I'm taking care of my grandma and the last time I left her alone for an hour she plugged the toaster into the living room, on the carpet, and almost burned the house down.

Now that my gay little personal blog is out of the way, what's my best option for working out at home? As it stands I've only got about $250 tops to blow on some equipment and I'm not sure how far that'll get me, as I figure I at least need a decent bench that won't break under the combined weight of a barbell, plates, and my fat ass.

Does anyone take finasteride? It only blocks DHT which doesn't seem to have anything to do muscle growth (though it seems like I could lose some facial hair and chest hair?) so taking it to stall balding won't have an impact on my gains right?

I'm on SL5x5. I've already had to take a deload on OHP at 42.5KH/93.5lbs. As of today, I failed twice again on that weight (though very close, 55545 and 55554). It's seems pretty weak to me (I'm 175cm/5'9, 68Kg/149lbs).
Anyone has experience with SL5x5 and the weight at which most people switch from 5x5 to 3x5 on OHP?

Yesterday I did RDLs for the first time ever, just 1pl8 3x12, today my traps are sore (as well as hams, obviously), was I doing something wrong?

> Cant afford proper shoes and use an old pair of Nikes
Will people get mad at me if I take off my shoes when doing squat?

Can you not afford a pair of chucks?

I set up a home gym. I dont have much room so I take everything apart after I'm done.
Biggest problem is storing the barbell. Any of you in a similar position? How do you store it?
Any makeshift solutions for a vertical barbell holder?

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wait you use fucking chucks?

Without seeing a video, I would say you need to experiment with grip width and work on your press front rack position

Just use the weights! I pile up some plates (heavier than the bar) and just put the bar into the aligned holes of the plates.

Deload 10-20% and work back up while reassessing your diet and sleep
If they’re in order and you keep stalling, you need an intermediate program. Which one depends on your goals, do you want to powerlift, do you want to weightlift, do you want to bodybuild. As long as it’s something that progresses weekly it’ll be fine - TM is a good starting point to look into

Chins are weird when it comes to progression, and also an accessory exercise. Don’t treat them like a main lift, vary your set/rep scheme and try to add reps if you feel good.

OHP is very difficult to linearly progress on without 0.5kg or 0.25kg plates. You can try adding 2.5kg every second successful press workout and see how that goes for you; nothing wrong with doing 3x5 for press either.

is there anything wrong with doing SL but instead of 5x5 i'd do like 3 sets of 8 reps on every exercise?

How long is considered a plateau if not making lift progress?

Are BCAAs, HMB and ashwagandha good for cutting?
Can I still use Creatine and beta alanine during the cut?

>BCAAs
lol

I already use micro plates of 0.625 in order to add 1.25Kg only.
I know there's nothing wrong with switching to 3x5, it's just that that weight I'm in seems kinda low. But I lack any comparison point.

Never took them actually just asking if they do anything on a cut

how low in carbs can I go without affecting performance in the gym and without having to get into ketosis?

t. intuitively eating and end up with keto level of carbs but sometimes have social events so getting into ketosis would be a permanent state of adaption

You won't build as much strength on 3x8 than on 5x5, and you won't be able to increase the weight each session. Since you're asking this, I'd guess you're new to this shit. Just follow SL5x5 until you can lift some real weights, then switch to a more volume oriented program.

Depends on the routine. Usually it's failing again at the same weight after taking one or two deloads.

thanks user
any actual differences? like, 3x8 = 24 reps 5x5 = 25 reps?

>ntil you can lift some real weights,
>tfw did SL for a year
What are real weights though

Mom said theres high colesterole in the family, then again none of them are/were exactly athletic either. Should i find replacement for eggs or is high colesterole just jewish tricks?

not that user but it's reps x weight x sets = total volume

so, 8 sets x 3 reps would be even more beneficial?

How do I into self confidence? Things are going well with this girl and I think as long as I believe in myself things will continue to feel pretty natural, but I can feel inklings of insecurity or doubt trying to fuck me over. Talking and going on dates with this girl have been a series of social PRs for me and I don't want it to fall apart because I started reverting to my old overthinking bullshit.

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it depends
just lift on all rep ranges and try to progressive overload
I personally do 4x6 on my bench, 4x10 on incline dumbbel bench, 3x15 on cable chest flys.

so it doesn't matter in the end?

i could literally do whatever as long as i progress in weight?

Just be yourself

god damn user

if your goal is to grow muscle, as long as enough volume is done basically yes.
how do you know how much volume? it depends, different from individual to individual due to a lot of factors like genetics, age, stress, sex, motivation,e tc.. basically start out simple and add more volume if you feel like you can handle or need

I had do go from a 5 day split to 4 day, managed to cramp all the volume I was doing to it and so far I've been holding up and progressing, for some it might've been too much

alrighty

How do I fix my flared ribs bros? My ribs look somewhat like pic related. I'm really fucking skinny so they stick out
>6'4
>~70kg up from 58kg

Will just adding mass to my chest or whatever make it less visible?

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kinda looks like you got the AIDS

Is eating eggs for muh protein needs good? I eat 5 a day.

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ye

youtube.com/watch?v=4qvUVYSYboc
might be useful if you actually look like your pic then you also have pectus excavatum

So here's the thing: I've been doing IF and OMAD for about two months, while also exercising (dumbells M/W/F and 50m-1h cardio everyday). Progress is good so far. But now, I decided to go for a keto diet since it's kind of easy to do when you fast, but I think it's leaving me too lethargic. Now exercising feels like a chore, still do it, but not as eager as before.
Is it because of the lack of carbs? Or is it something else?
And in case it really is because of the carbs, should I drop the exercise and focus on longer fasts or should I stick to my current diet and drop keto?

I've seen this exact post before, check the archives

doing keto + OMAD and working out full body/cardio ABAB. recently did HIIT for the first time and now I'm wondering if i should just be doing this every day if I'm trying to cut and do so quickly. should i set aside weight lifting for the time being? from what i understand i won't be retaining much muscle during a cut anyway.

5'10 66.8kg female
I want to get down to 58kg
If I do intermittent fasting at 1000kcal a day and also 2.4km in 12 minutes everyday with some light lifting 3 days a week
How long will it take to get to 58kg?

Sorry if this comes across as like an exam question or something

What's a good ab routine? Been neglecting my abs since I started lifting and it's starting to show. How many times a week should I be doing them?

Clearly aids

Rum???

>i won't be retaining much muscle during a cut anyway.

Then you’re cutting wrong. Keep lifting.

Why would your body preferentially use muscle as an energy source during a cut rather than fat (aka the storage form of energy)

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531

1000Kcal is probably to little, 1500 seems more sustainable.
How long would depend on the actual caloric deficit and how strictly you follow the caloric restriction (ie not cheat meals). Assuming a 500Kcal deficit, it would take you a bit more than 4 months and 20 days

what's the best non-doctoral way to stop a long period of heavy drinking? the wretched feeling in my skull, the frailness and anxiety, and naseua are pretty unbearable

I dieted down from 85kg to 75kg (184cm M) over Christmas, probably about two months in all.
Use scooby’s TDEE calculator, set your activity level to low, lift three days a week and do cardio on off days (I do skipping)
Eat two meals a day IF style, 18:6 is easy to achieve. Eat 6 portions of veg a day and avoid sugars and grains, personally grainy foods like oats just make me hungry.
Eat protein 1 gram per 1lb of lean body mass. If you don’t know, just take a guess and eat around there, a little discrepancy isn’t too bad

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