QTDDTOT - Gain Fat and Lose Muscle Edition

You misread; the injury is healed. It's been healed for a while now. I just want to find the most efficient way to get my strength back

One rest day should be fine unless you wake up really sore or fatigued on Tuesday.

As for your second question, who knows, it doesn't matter though.

What is a good push up routine? How many should I do each day?

In that case go 3x5 or even 3x3 if you just want to increase the working weight.

If the accessories are exercises you haven't done before, you'll have worse DOMS because your muscles arent as used to the exercises

What's the ideal bf% for bulking?

I hit 30% and everyone told me I was obese. I got down to 20%, should I lose more?

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yeah, cut to 10 then bulk to 15-20, 30 is way too much

You shouldn't be remotely near 20% before bulking, try to get under 15 before even considering.

I think I'm fucking up my squats. Are my inner thighs/groin area meant to cop it when doing them?

>be me
>17
>dad is 6'2" and mom is 5'5"
>be 5'8"

I recently broke a bone and had to get an x-ray and the doctor told me my growth plates aren't closed yet, but I haven't grown at all in two years. my dad told me he was short in high school too and then grew taller in college, but I'm scared I'm gonna be stuck at 5'8"

>how to get taller?

There was a time when I had a six pack. I gained a little more so it wasn't visible. I'm guessing the point where it stops being visible is where I want to be?

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I posted this in the wrong thread so I'll try again. I'm skinnyfat and trying to get a defined 6 pack. I've been doing ab workouts and some cardio every day for about a month now. I have nice abs when I suck in my gut but just flab when relaxed. Do I need to eat less or am I not working out enough?

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>Be tired
>Lay down and try to sleep
>Get surge of energy and can't sleep anymore
>Sit up and feel tired again
>Try to go back to sleep
>Surge of energy once more
>This repeats itself
>Takes over an hour before I finally get some sleep

Why is this?

if you want to see you little babby abs, then stop eating. enjoy ur witz mode

if you want to look good. start lifting and eating.

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Do them until exhaustion. do them every other day

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Lol, enjoy your ban

every day*

What does elevating a lift do? Like I'm doing DB press but a lot of things I've read say to do elevated press. Why? Is it better or does it hit different stuff?

If I want to get into long(er) distance kayakking, how can I best prepare gym-wise?

Is there any way to prevent stretch Mark's? I get them pretty easily and am starting to see them around my armpit areas again
>according to Google most lotions and cremes are momscience and don't actually work
Really hope this doesn't ruin all my gains

every other day*

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Pendlay rows, dumbbell rows, and a lot of cardio.

Inclining, elevating, or changing up a form on any lift just changes things. You'll either target secondary muscles, a new muscle group entirely, or you'll strengthen the same muscle, but *differently*

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So would it be worth doing DB press normal and then doing it elevated?

Does being fit allow for manlet to become giant? I want to get Jow Forums but I don't want to still be < 5'11".

I experience pain in my front delt, but strangely not when I'm exercising. I can bench press or overhead press just fine, feels great actually. But when I'm at home and I internally rotate my shoulders or when I wake up (side sleeper) my front delt hurts. I'm taking some days off to let my shoulder rest but I'm wondering what the problem here could be? I do my facepulls and I'm not internally rotating during exercises.

Abso-frickin-lutely, my dude. Always strive to mix up your routine a bit from week to week.

Cool. I'm sort of just getting used to lifting shit, doing different stuff and building confidence that I belong there. Hoping to get a proper plan worked out and do the main compound lifts this week (off work so gym is empty which makes me less self conscious).

What eye cream should I get for eye bags?

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are garlic capsules a meme?

NYRfag here.

Does the pain ever go away?

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What's a good schedule for GOWAD? Just drink two-four cups of water every 2 hours?

Do 1000 daily

Did Arnold have the best genetics?

No. The pain of >tfw no gf will last forever, haha

I'm having knee pain in my left knee, on the inside part.
My right knee is fine, I'm hitting depth, my ass is out, and I think I am breaking fine at the hips, I'm on my heels.

I still get pain even if I'm squatting with no weight barefoot.
What else can I look for?

grug is 70kg 6ft hungryman
grug do Greyskull and eat 1.5g of protein per kg bodyweight and eat big calories
grug become big strongman?

if i have a shit bench/weak chest should i just do fuck loads of pushups or is there something else (other than bench) that i can do to bring it in line with other lifts?

Looking to get some Carb killa bars as an alternative to shakes.
What flavour is best?

Try practicing your bench.

grug eat closer to 2 rocks per boulder, then grug win grugette

How is it humanly possible to run 100km ultra trail race?
Do you have to train running a marathon e every single day?

They're supposed to be engaged and might be sore after. You aren't supposed to have any sharp pains while squatting.

really? jesus
o-ok

Because the human brain is a stupid fucking cunt.

Take sleeping pills until you get your sleep routine back.

Twice a day*

Thanks user. It wasn't a sharp pain, but I could definitely feel them being worked more than anything else. First time doing squats so I was concerned I had poor form/technique.

Life is suffering, so no.

>Try to buy denim/leather jackets
>Shoulders too wide
>Can only wear hoodies
Do I have wide shoulders?
Does this mean I have potential to look good if I start lifting? I always figured I'd look like shit because I though I had wide hips and bad gyno but it turns out I was just fat. I lost a bunch of weight and it turns out I have normal hips(fit into a 30" waist with some brands) and my gyno is actually very minimal.

Good but by no means perfect. For example he always struggled with abs.

I've been bulking and doing SL 5x5 for a while and seen some solid gains. (+20 lbs, 275 lb. 5x5 back squat) However, this ol' user has gotten a bit H E F T Y in the process and I think it may be time to start cutting. My question is, is SL 5x5 a good routine to continue while cutting, or should I switch to something else since I won't be trying to make gainz?

Also, how low can I go calorically?

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tried on /fraud/ but apparently there's a fucking waifus debate over there.

Any tips/experience on L-citrulin? found 2 dosages of it: 1,5 g per day for penis, about 6 g per day, specially before workouts, for muscle gains. any experience with it? are those values enough? is it worth it?

Bench, incline bench, dumbbell fly, chest pullovers.

Is there a tool where I can like punch in exercises and it will say what will and won't be worked? Or like a list of exercises for each body part?

A squatting noob is more likely to fuck up their knees (DONT let them collapse inward) or possibly the neck and upper back by straining like a constipated turkey at higher weights. I think in your case you were just using muscle groups that rarely get worked. Enjoy your DOMS. The first time you need to shit but your glutes are too sore to sit on the seat is quite an experience.

Diet mtn dew and Bang energy drinks. Do they break my fast? Stacking caffeine with Adderall gives me a fuckload of energy and focus at work. Literally could do the work of three men if I had a labor job.

Alright bros, I need tips on better tasting protein powder. I have been using BPN for a few months. However, since I have been stationed in South Korea I'm not able to get BPN since it doesn't ship here.

Give me advice on great tasting protein powders, and cost-effective shipping methods, bros.

You can keep running the same routine but expect your lifts to stall or even reverse. SL is quite volume heavy so if you haven't already, this may be what makes you say screw it and switch to 3x5 or 3x3 for working sets.

How much of a defecit? Really difficult to say. Try -500 cal a day aiming for 1lb a week loss, tweak according to how you feel.

Is it true that prisioners get big only trough bodyweight reps?

What is a good way to increase punching speed?

>tfw no korean gf
Use your gun and just kill me already

if u want to cut go -500 cal and continue SL til u cant progress. Then switch to an intermediate program in the sticky.

>expect your lifts to stall or even reverse

Yeah that's what's making me question continuing 5x5. The whole thing is set up to be making gains, so I guess I could just go in and try to do the same weight every day for the next few months?

>How much of a defecit? Really difficult to say.

Yeah I have a tendency to starve myself, I was losing 7 lbs/mo. before I started bulking, but I don't know if I should pursue that here.

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Whoops, didn't see this. Thanks, I'll take a look at those.

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ANSWER ME

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Doesn't actually matter as long as it's under 10 minutes. My deadlift rest is more than my OHP for example.

Do an actual routine, those are not abs. You just have the stomach of a girl.

Routine doesn't have to change on a /cut/ as a noob.

>stall or reverse
Nobody cares about proportional strength on this board. If you lift the same 30 pounds lighter you just got stronger. Do a slow cut and up your protein intake to make sure your muscles don't atrophy.

Sleep

And do not lighten the load unless you have to. You are just deliberately making yourself weaker at that point.

I already tried that. Doesn’t work

Stop posting anime you virgin

Use your own cum.

Are rest days really important? Or can I workout seven days a week?

Rate my routines Jow Forums, yeah no leg stuff but my legs are chunky bastards as is and not what I want to work on

1
OHP 5x5/3x8
Bench 3x8/5x5
Tricep push down 3x8
Lateral raise 3x15
Incline press 3x8

2
Assisted pull-up 3x8
Seated row 3x8
Bicep curl 3x8
Hammer curl 3x8
Face pull 5x15 (whenever there's a machine free, never any free)
Planks

It's shit I know, how do I fix it? Currently only making it to the gym 3 times a week because work and laziness, so PPL seems like too much time between exercises?

Is deadlift really hard on the entire body?

I tried a 'Deadlift Volume' thing, where I did 4x10 of 60% of my TM.

A day later and I'm fucking dying, legs, back, shoulders, even my fucking tricpes are all in huge pain. Worst DOMS I've had in a couple of months at least.

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Madbarz is a good app tho

>SL is volume heavy
Since when is 5x5 volume?

3/10
Work your legs pussy. Get a resistance band for face pulls.

3 days means full body. It's the most efficient way.

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I am on a low calorie diet at 1600 a day, believe it or not some days I don't hit my goal and fall short of say 400 calories, should I eat them or just be happy I'm not hungry?

Thanks user, I'll look into full body routines.

Today I got a sudden rash around my eyes, the skin on the outer side of both eyes itches and is slightly red. What should I do? Reading online I found a bunch of "diseases" but it seems like I should moisturize my face now. Should I use hot or cold water?

Cold doesn't close pores or anything but it doesn't irritate the skin like hot water. Though by moisturize I hope you mean using a product, not just splashing water on the face.

so ive decided to do HIIT for 30 minutes every wednsday and saturday for those heart gains, how many kcals should I add on those days so I dont ruin my bulk? 5'11'' 150 lbs if that matters

So for doing Starting Strength the first time you do 3 warmup sets of 3 reps and then do it again except 5 reps for 3 sets for the work set. If that's what I am supposed to do when do I add weight to the bar?

How many calories are in a chicken drumstick? I mean like a big one.

I get anywhere from 100 to 250 calories.

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My sleep pattern is fucked and I have 2 rest days until my next session.
Should I pull an all nighter and sleep normally tomorrow night?

Extremely late bloomer here, help with social lifts would be much appreciated:

I've been working on a progressive overload routine with this girl, so far I've completed two reps of lunch dates, I'm nailing conversations and flirts for reps and I hit a PR of cuddling 1xF last week. My next session is tomorrow and I'm thinking about how I can add a little more to the load this time. Does anyone know the correct form for handholds? I understand the lift itself just fine, but the setup for the movement is still confusing to me.

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Cringe and bluepilled

ON Amino Energy watermelon flavor. Good or no? Can get 30srv for $15.
I don't know shit about supps.

I'm eating at a 1500+ cal deficit. Is this bad for me?

Can be if you are not getting the right nutrients. I got some meal replacement shakes cheap online and they had a shit tonne of vitamins and minerals etc in them, so I had one of them a day when I was on a 1k defecit and felt fine, maybe look up them.

What are the best exercises/routine to get a round butt?

Squat
Hip thrust