QTDDTOT

>vegetarian
>difficulty cutting
Spotted the retard

Planks are the superior abdominal exercise. No possible way to shift work onto the spine. If you can plank over a minute start adding rotation variations while maintaining plank form.

Of course it is. And no, people won't give a shit if you do. Worst case scenario, someone comes up and asks what you're reading.

I bought chelated zinc. How often should I take it? it's 50 mg. Looking online it says that the DRI is 15mg and the upper daily limit is 40. Wtf...I have a pretty well-balanced diet so there's no way i should be taking 50mg of zinc every day

Becoming aware of it, and strengthening the back through exercises like deadlifts, solved my problems.
Just count it as a normal set (unless you fucked up your balance or form, and you just need to fix that before trying again), it still worked your body and pushed it to it's limits.
Go ahead man
Try cutting the pill in half and consume that. See how you feel after a week of that, and you can try up/downing the quantity depending on how you feel.
Sunflower seeds, milk, eggs

How do I become less of a rear deltlet? I do neutral grip pullups, db ohp, inclined db rows (inclineable free bench up to the 30 degree mark and db row on that), and db rear delt raise. They've always lagged behind a lot from the anterior and lateral heads.

Have you tried behind-the-head OHP (with bar)?

Oh yeah, also: facepulls and seated bent over lat raises

UH OH. After winter break I ate a little too much and gained a few pounds. My goal was to cut to a goal weight but now, even after noticing the slowly creeping calorie count, for some reason decide to eat more. How do I stop before it becomes worse? Snake juice?

no wonder. In order of my favourites: crucifix rows, seated/bent over delt raises, face pulls. reverse flies on the pec dec machine. Look up eddyactive on youtube and watch a vlog/workout where he does shoulders. He'll teach you how to cue properly too.

what should I feel? I mean, I usually eat oysters once a week for my zinc and get pretty aggressive. When I have sex or fap I'm not very aggressive so I usually have oysters the next day to get my test up again

I have diarrhoea. Should I risk it and still work out today?

Just eat less you fat fuck

when my parents fight should i try break it up or let them go at it

newbie dyel here, trying to create his routine
goal is to gain a bit of mass and overall strength i guess. please criticize if completely retarded or missing something major

been doing SL 5x5 for 2 months but it became pretty stale and boring to me, losing motivation to keep up with it. been doing the following for a few weeks now...

A:
Flat Bench 4x5
Bent-Over Rows 4x5
Overhead Press 4x5
Biceps Curls 4x8
Pull-ups + Push-ups 4xAMRAP

B:
Squat 4x5 / 4x10
Deadlift 4x5 / 4x10
Dumbbell Lunges 4x20
Leg Curls 4x10
Crunches + Leg Raises 4xAMRAP

C:
any cardio

ABxACBx

takes me about 90minutes to complete

is this stupid?

i forgot to mention:
doing lighter squats and heavier deadlifts one day and then heavier squats and lighter deadlifts the other, thus the 4x5 / 4x10 shenanigans

is it ok if I dont have an upright back during high bar squat? like i sort of have an angle at the hips not terrible but it's not upright

it is a fine arrangement of exercises, what is your plan for progression of weight?
You will need to do more sessions of cardio if you want to get any real results from it.

Calorie tracking: MyFitnessPal (the website is better that the app imo), FatSecret (never used, might not even have an app)

Workout logging: FitNotes (android only)

I used to ripped. Got in a bicycle accident, fast forward a year and I've caught myself just before skinny fat.
Should I eat at 10% deficit and lose fat slowly while putting the muscle back, or cut these fucking love handles to hell and climb up from skellymode?

You don't need to cardio for 'results', stop chatting shit.

You just need consistent training/nutrition over an extended period..

was confused about that right now... many ppl say you don't need or even SHOULD do cardio on a bulk but i just like doing it so i included it.
my nutrition is pretty much on point i believe. mostly clean eating (piece of chocolate once a week) on a 250 calories surplus.

Please

well it's not a good thing, but i guess that's not what you're asking.
are you gonna injure yourself continuing like this? maybe. the more weight the higher the risk of injury with improper form.

That’s the thing. Everything feels great/stable. I’m just not vertical like an olympic squatter. For example in pic, I’m like the left, knees behind toes and all just not upright/vertical. Is this something i can work on?

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Is there a pre-workout with a good pump matrix that doesn’t have caffeine? Herbal stimulants are fine.

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whats the best programme for fat loss? PPL or Upper lower?

the one you stick to long term + cardio

bump pls

I want to get some Olympic dumbbells (barbell variation).

I’ve checked amazon and they are £30-40 which seems too cheap?

Any thoughts?

Just started lifting really and pulled a muscle in my back, around the area of the latimus dorsi or the posterior inferior when changing a light bulb.
Though a little higher than where the inferior is marked on pic related.
Could barely move for three days until it healed.

Obviously I used to be a NEET so my back muscles are really untrained, should I train my core and back somehow before starting lifting or warm up better maybe?
Pic related, is back guide.

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Coca tea is pretty good

Lifted for 2 months doing SL 5x5, now I'm doing Phrak's Greyskull LP but I feel like it isn't enough volume. Right now I lift:
- 42.5kg squat
- 32.5kg barbell
- 32.5kg bench press
- 22.5kg OHP
- 55kg deadlift
- Able to do 5 chinups without weight
173cm and 68kg.

Should I keep on Phrak's, switch to SS or do something else? Want to improve my numbers ASAP.

I mean I did SL for 2 months, then I stopped going to the gym for 2 months.

How many days a week do is optimal for forearm training

bumpo for thiso

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>tfw shit diet so diaherrea and gas all the time
What do I have to fix for nicer poops? More fiber, less processed food, less sugar? I eat a lot of sweets (donuts, cookies, brownies, chocolates) my mom buys/bakes all that shit and I can't help myself.
>Inb4 americans LUL

Just make your own dude. Order a bag of beta alanine and a bag of l-citrulline and some drink powder.

Thats a question you have to decide for yourself. Do you want to lose weight or gain weight? Just start lifting and see how you feel, listen/watch your body reacts

Its easier for me to just bulk
Muscle memory really fucking helps. My injury prevented any kind of activity bar being a vegetable. I got to like 70% of my size in just 2 weeks of bodyweight .

I use Samsung Health. It is amazing for tracking calories, if you have an S6 or newer.

Should I just experiment with supplements to see what happens to me, I've been curious to try zinc for a while to aquire spunk gainz

How do i get rid of the Dark spots around my eyes, Theyre not swollen at all just Dark, is it genetics?
Pic related

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Supplements really dont do as much as people think. Have you read the sticky?
Check out examine.com it is a really good unbiased resource for supplements. Put in "zinc" in the search bar.

Holy fuck why are you making such a scary face at 7 am

why would you stop SL with those numbers?

Is my lower back supposed to be sore after deadlifting or am i doing something wrong?

I'm going Japan in 4 months, so I guess super lean bulk it is.

I experience some sort of extreme exhaustion in my shoulders/lower back after ohp/deadlifts. It’s not really pain, and it never stays after I cool down, but I’m wondering if my form may be off or is it normal. 5x5 55kg ohp/ 1x5 105kg deadlift
shoulders don’t hurt if I don’t touch the bar to my chest ob ohp, so it might be overstretching the muscle
asked about my dl form, told it’s fine, but I don’t trust the gym goers much

My lower back gets a workout even with perfect form due to lifelong bad posture weakening my lower back. Work on your lower back until you can hold the deadlift posture for a few minutes straight without weight.
Work on them separately more.

so it’s just that they’re the weakest points in the lift, I’m not snapping my shit up?

What's the best alternative to taking laxatives daily to stop my massive shits?
I tried talking to my dad about sweet potato or rice instead of potatoes for the fibre but he won't listen...

I've been tracking calories and have been losing for about 4 weeks now, and I'm noticing a trend. I am consistently losing too much weight. About 2.5-3 lbs a week. I used a tdee calculator, used height/weight/age etc. 1000 calorie deficit, and have been tracking calories on pretty much everything. I've also been tracking my cardio and subtracting that from my daily calories, to make sure I eat them back and stay around 1000 deficit. Granted I have been under estimating calories from exersise, because I have read that myfitnesspal overestimated the exersise calories, and didn't want to fuck myself over by thinking I'm burning more than I actually am.

What else could I be doing wrong? It's been a consistent 4 weeks now, so starting to worry I am losing too much too fast. Thinking of starting to use the exact numbers on mfp for my cardio, see if that helps.

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Assuming your form is correct, obviously check that first

Any reason to do more than 1 set of deadlifts?

Best exercises to add size to tri's and bi's? My shoulders chest and back are developing well and have become broad. Tho my arms are lacking in development. Help a fellow gym rat.

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Not to freak you out but rapid weight loss could indicate cancer. Tho its highly unlikely you got it. Probs just malnutrition.

Is there anyway to do starting strength without a squat rack? I've got everything else, but I don't have a safe way to get the bar that high.

I mean, before counting calories and exersise I was gaining weight. Weight lose only started after counting calories and maintaining a 1k deficit.

Program has variable rep ranges, example: 3x6-10. Say I get something like 10/10/8, should I try to go up in weight or wait until I can get 3x10?

Kinda. You could clean the bar and do front squats. But front squats don't develop your posterior chain as well which will hurt your deadlift, and you won't be able to advance your squat as quickly since you'll be limited by how much you can clean.

I would try to find a cheap rack.

A lb is very roughly 3500 calories. At 1000 cal below tdee you're -7000 per week, so about 2lbs is appropriate. Although you're probably cutting too hard unless you're obese or something. 500 below tdee or a pound a week is typically recommended, you risk losing too much muscle otherwise.

I have diabetic nerve damage in my foot. I've been running more lately, and my leg has been getting tight. Mostly calf and hamstring. I've been trying to stretch them out, but the typical, bend one knee, lean forward, back leg straight stretch puts a lot of pressure on my foot, and causes numbness.

Are there other ways to stretch the calf that don't involve bending the foot too much, or putting too much pressure on it?

Malnutrition it is

I'm obese. 228 now.

Right... that's kind of what I said. My question in where am I messing up? I'm counting calories according to calculated tdee. I should be losing 2lbs a week. Where is the extra lost pound possibly coming from? Should I just eat more? If so how my more calories etc?

If a hot woman haha react your dumb comment on her sister's post does it mean I may have a chance with her and should send a friend resquest? t Gymcel Social Retard

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So after lifting serioulsy for arount 1.5 years i got injured (not at the gym), after recovering i went on and off for about a year and stopped for ~3~4 months after that. I want to get back to lifting seriously. Since my lifts are now pretty worse than before (less than 1/2/3/4), i thought about starting with a linear progression again. Is it legit? Or should I skip that?

As a beginner how much of my weight loss(already on a cut for a few weeks) will actually be fat. I'm 20% and want to get down to 12 which should be 15lbs or so of fat. If I lose 15lbs total how much of it should be fat given im a beginner and lifting?

I always practice my rape face when i wake up

How do I count calories?

Say I have a whole chicken.
>6 lbs raw
>4.2 lbs cooked
>1.2 lbs of bone left after I gnaw at it like a starving peasant
So, do input 4.8 lbs or 3.0 lbs of chicken?

My fitnesspal is brety gud
Id say 3 lbs
I mean it prolly means nothing but you still could have a chance

I just got back from the doctors and I have some inflimation of my shoulder muscles. I really dont wanna stop lifting because I am bulking rn but the doc advised me to stop for like 4 to 6 weeks. Are there any workouts I can do that are light on my shoulder or shoukd I stop being a bitch and just lift with pain killers? Also does anyone have any experience with accupuncture?

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>Not eating the bones

If you want faster strength gains, up the weight as soon as you get the minimum number of reps. If you want faster hypertrophy gains, up the weight when you get the maximum number of reps.

Zercher squats. Don't hit the exact same muscles as a back squat, and you won't be able to progress as fast, but they're easy to do without a rack.

Face pulls or lying side external rotations with a really light dumbbell. You probably shouldn't do any heavy pressing.

Are cardio gains easier to make when bulking? I want to do better, but I can’t run more than 10 minutes so I’ve only been walking an hour for cardio. I think doing it in a calorie deficit makes cardio gains harder to achieve. Should I just take it easy and do what’s working and then try to boost my cardio when I can bulk again?

I'm not an astrophlembotanist, but my sense tells me that the easiest way to improve your cardio is to lose weight, so you have less to carry around and also less body tissue to push blood through.

Id just keep doing cardio and start running more. There is an app called c25k you migbt wanna check it out. Also to me cardio is more of a willpower thing, and I bet once you get used to the shitty feeling that is cardio youll improve
Shit how long do people usually stop because of tgese things? I might just do bodyweight stuff, yoga, and cut for a month or two.

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how effective is creatine anyway? Like, if some guy goes from 1plaet to 2plaet bench in 6 months without creatine, how fast will he do it with?

Bump?

Which matters more, size or strength?

All my weights basically went up 10-15% over the course of 1 month while doing a 20grams loading week and now doing 5 grams of maintenance. but my armpit odor got way stronger after a workout lmao

yeah, but doesn't creatine also give you a flat boost in strength, which is what lets you get gains faster? I'm interested in the long term hypertrophy effects.

Every time I squat I feel this incredible tightness every time I go down to parallel. It's in my hamstring area and feels like pulling a tight rubber band, I tried stretching before the workout but nothing happened

Really depends what you're going for. you'll get a bit of both workout out but in the end size is if you aren't worried about getting in anything but the occasional street fight and strength is more for showing off and for any kind of strongman or fighting for hobbies

Just got a job but the hours are 2pm-10pm, I won’t get home until 11 at the earliest. I only like to lift early morning at like 6-8am. I’m worried I won’t be sleeping enough, how can I combat this if I feel like shit getting less than 8 hours a night? Can’t lift after work.

Do you get the estrogen in plastic bottles only by drinking out of them or do you get it even if you pour the content into a glass?

Are you retarded?

Just answer the question or piss off, dickhead

Make sure drinking enough water and eat more fiber and greens and take triphala

someone told me recently that C4 specifically gives you cancer or some shit, is this true? What preworkout should I be using instead?

also for anyone who does use the C4 (the blue one), have you noticed excessive blue dye/coloring in the drink? There's so much my poop has been a consistent green for 2 weeks

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Dude the stuff gets from the plastic into the water and youre asking if you can prevent consuming it by pouring said water into a glass lol