Can't find another one
Is it a good idea to eat nothing but veggies and fruits for 2 weeks with some protein shakes to lose weight?
Can't find another one
Is it a good idea to eat nothing but veggies and fruits for 2 weeks with some protein shakes to lose weight?
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Is it possible to replace meat with protein shakes? I feel like I'd have more control of knowing how much protein is going into my body with shakes. Will I get more calories/gram from a shake or from meat?
Does it actually matter what time in relation to a workout you drink whey? The stuff I bought says to drink immediately afterwards, is that bullshit?
just look up any basic bmr calculator and eat the macros for the weight you want.
I don't care about calories. I just want to eat less and no meat or carbs for 2 weeks. Been eating stuff like kale lately just to work my mouth. Don't care about hunger or cravings as well
Might help slightly with recovery, but not a big deal. The anabolic window is up to 24-48 hours anyway.
Gonna lose out on essential micronutrients in meat. Protein shakes should be a meal supplement, not just a total replacement. Chicken and other lean meats are great (Chicken is 25% protein anyway). Just weigh the meat and do a calculation based off online nutrition facts, being 50 calories off isn’t a big deal so don’t worry about total precision.
Yeah but will it be an issue if I only do this for 2 weeks? After the 2 weeks gonna go back to normal
I’m gonna finally start doing SS tomorrow anons. On my off days, is it smart to do 30 mins of cardio? (Running in the treadmill specifically). And should I specifically do legs on Saturday/Sunday? Or should I be resting?
>tomorrow
Later today*
Yeah probably, just take a multivitamin and iron pill
>On my off days, is it smart to do 30 mins of cardio?
Sure if you feel like it, go for it.
Do legs whenever, just remember the first week of lifting is gonna leave you super sore from DOMS (Delayed onset muscle soreness caused by lactic buildup). So don’t get too ambitious because it’ll hit you hard the day after you gym. Have fun and stay consistent bro.
Is there any way that cold weather can reduce fat and build muscle? The last week and a half has been very chilly, with -20 to -45 (c) with windchill. Ive been walking about 20 minutes a day to the bus stop, as my car doesnt run in this weather. I normally go to the gym 3-4 times a week regardless of weather. However since the cold weather my belly fat has noticeably shrunk. I weighed myself and ive only lost about half a pound in the last week. How is this possible? i havent looked this thin in years
Reposting from last QTDDTOT since no reply
Sup bros, DYEL here despite lifting on and off for years (been consistent and serious about it for around half a year now though.) Ive been doing a variation of greyskull since I started lifting seriously, and even though Ive progressed a bit, I feel like I stagnate way too often.
Right now these are my stats, for 3x5;
Ohp 45~kg
Bench 60~kg
Squat 70~kg
Diddy 110kg
Im thinking of switching over to SL or something similiar because Im so fucking tired of feeling like a weak shit, fuck sake.
If anyone is curious about my current greyskull routine, then its;
>AxBxAxx
>A:
2x5, 1x5+ Bench/OHP*
2x5, 1x5+ Squat
3x10 Inc bench /Shoulder press*
4x10 or 3x6 Hammer curls/Dips*
3x12 Preacher curls/Triceps pushdown*
3x10-15 Facepulls
>B:
Same shit as A just replace squat with diddy
Help me bros. What am I doing wrong? Im consistent, I get enough sleep and protein. Is it really my routine that is holding me back? Isnt 3x5 enough for strength gains?
Started lifting not long ago at all.
I'm getting some sporadic pain in my wrist after benching little girl amount of weight (20kg+bar). I thought my form was fine but apparently not? My elbow is directly under my wrist
video your form. Ask one of your friends to do it.
Does anyone know the vitamin cocktail for larger loads and better boners? Or maybe have the infrographic. thanks in advance!
Well, your body has to expend energy to regulate your internal temperature. So, I guess it is possible you're burning more calories, but I don't know if it would be that noticeable of an effect.
>tfw planet fitness only gym in miles and you're a poorfag
>tfw you find out the bar is 25 lbs lighter than olympic standard
holy shit am i ree'ing
not sure if i should just try loading 25 more lbs on or continue working up 5 lbs per session
been doing strong lifts 5x5 for 6 weeks no missed days
I was actually in a very similar position. Except I was working out at home instead of planet fitness. I ended up just going up to the 'proper' weight, and ended up stalling on OHP and BP. Everything else worked out fine. I would say go up by like half or so, and then keep increasing as normal. Unless your current weight feels difficult, then you're probably where you should be.
Shivering burns calories
is fishoil a meme? will it help with sore joints?
>What am I doing wrong? Im consistent, I get enough sleep and protein. Is it really my routine that is holding me back? Isnt 3x5 enough for strength gains?
Stop assuming you are doing everything right, and acknowledge that you are doing something wrong. You are trying to get your body to adapt to stress, and your lifts are so fucking terrible, it still should respond to practically anything.
You are not putting in enough effort, or you are not recovering fast enough to put in a high level of effort consistently. Eat more (your lifts indicate you don't have enough mass on you, period) and don't be scared to add weight onto the bar (get a spotter if you are worried that 65kg is going to kill you). Good luck
solid advice i think i'll take it
>60kg bench
>70kg squat
nigga what
How do I git gud at pullups?
What are some good general flexibility exercises?
I'm stalling at 295 deadlift. I think it's because I'm switching to hook grip. Should I deload?
Also for Starting Strength do I really need to squat heavy every workout? I feel like that takes away from my other lifts. Should I worry about my squat progressing out of proportion to my other lifts?
Seriously, how do I learn to cope with bulking when I honestly hate eating lots of food?
>Eat a big meal
>Feel like I'll throw up to the point where I can't continue eating
>Feel slow and lethargic afterwards
I can't really rely on dirty bulking either because I'm acne prone and things like milk are out of the question because of that and lactose intolerance.
Best kegel routine?
do your other lifts first then?
idk not really qualified to give you advice but i don't think order matters all that much for most beginner programs
noob here, is there a problem if I do rows mixed grip? theyre way easier that way.
HOW THE FUCK DO I WORK OUT MY TDEE?
I go to the gym 4 times a week doing upper lower upper lower. I do 20 mins HIIT on these days too.
I want to lose 10-20lbs to get down to 10% body fat.
How active am I? I say moderate exercise on two different calculators and the difference is 500 calories. i'm 5'10 160lbs.
how much of a deficit should i have to lose weight as efficiently as possible, whats my aim weight loss per week?
eat more calorie dense food
Is there any reason I shouldn't run every day?
Just eat like 1600 kcal a day and see how it goes after a couple weeks and adjust. Don't overthink it.
you're working your biceps unevenly. If you do an even number of sets maybe switch between sets if you can't do overhand grip
How does one achieve a flat, square chest like pic related?
I know genetics play a role but are there any lifts that can help?
Looks like a swimmers physique
Should I take BCAA during rest days or is it strictly before/during/after workout?
Rate my routine of bodyweight exercises pls
>Routine A - 3 sets
Pike push ups 10 reps
Dip 10 reps
Normal push ups 10 reps
Side plank left side 20 sec
Side plank right side 20 sec
>Routine B - 3 sets
Mountain Climbers 15 sec
Squats 20 reps
Crunches 20 reps
Jumping Jacks 15 reps
Alternating lunges 15 reps
Wallsit 25 sec
Also I'm a newfaggie underweight
R8 pls bruhs cheers
how do you progres if the weight and reep nulber are set?
no use for them unless you're a pro
too much can be bad too but basically you can run ed
no it's good for overall health
not much
>no use for them unless you're a pro
But user they accelerate protein intake efficiency right?
if you are an average gym goer and spending money on BCAAs ur getting owned mate. Do some research on them, look for recent studies
on the paper yes,
but there's no real difference
all these supplements have a better placebo effect than a real one, which is btw non negligeable for motivation
>how do you progres if the weight and reep nulber are set?
Wut
May you explain what you just tried to say? Cheers m8
I mean 3 ROUNDS bruhs
To progress on lifting you add weight reguloarly, right?
on bw you usually add reps, going from for example 10 pushups to 11 then 12 etc unless by bw you 're thinking calisthenics so "weighted bodyweight"
so if yçou always do the same thing how do you progress?
Whey, veggies and fruits alone likely won't include enough fat per calorie to fulfill your minimum intake. You should cover your protein and fat targets.
If you want to lose weight, you have to care about calories.
If you want most of that weight coming from your stored fat, you have to care about macros targets, exercise and at a lesser extent, micros
ejeculate: lecithin, arginine, zinc, celery
erection: sildenafil or taladafil
also: do resistance training, cardio, kegels, stay 12-22%bf, and for some, don't restrict carbs
How much rest time do I do if I am not at 1/2/3/4 yet, and I am adding 5 lbs every time.
I watch a lot of jeff cavalier, and this nigger says only rest for 45 seconds, but there is no way I can complete my reps at that rate.
What do?
>on bw you usually add reps, going from for example 10 pushups to 11 then 12
Yeah, I'm planning to add new reps soon. But it's my first week with this routine so I think it's not necessary now, right? Cheers for the answers mate
ok, that problem being solved, there's too much push not enough pull
get a real bw routine
as much as needed, no more than 2 min for regukar exercises
for bthe boig 3 and particularly demanding exercises you can go up to 5min
Are a bowl of Quick Oats a good Pre-workout meal?
How accurate is this app?
Used it to calculate my day, went a tiny bit over my targets but had an 800-something calorie deficit so i'll still be losing weight today;
Then i noticed that 6 cups of water was 72% of my recommended daily intake. And i remembered the sticky saying that 8 cups per day is pure bullshit.
It's a small thing (it's just water, after all), but it did get me thinking maybe i haven't had such a good day after all, so i thought i'd check.
Does anyone else use this, and how accurate has their weight loss been if they have?
Redpill me on fasting and how can I use it to cut bf% while maintaining the muscle I gained from bulking
Thoughts on this routine for a newbie
3 Days: ABA
A:
Bench
Yates
Squat
B:
OHP
Chin Up
Leg Press
What accessory exercises would you add. Also is it shit? Trying to do full-body until my newbie gains die
What are the most effective ab exercises? Crunches hurt my back, but If they're really worth doing I could probably get used to it. Currently I do russian twists with a medicine ball. Did woodchoppers for a while too but it felt kind of irrelevant doing two twisting motions. I can't do hanging leg/knee raises yet, but I'm working on flexibility.
I like hyperextensions youtube.com
Routine doesnt matter too much, dyels lik to constantly switch routine cuz no gainz, in reality u can do random shit n still get jacked.. Problem is with diet u prob twinkmode start GOMAD, lift w/ basic routine like 5x5, sleep 8 hrs, dont be afraid to up the weights even if u arent sure u can lift them
Thanks user, this is exactly what I have been doing, and I am making good progress, despite a dodgy sleep schedule.
It's accurate. Set your water intake at whatever you want.
Is there any exercises for forearm strength that doesnt build your traps?
basically my forearms are hindering my weighted pull up so i thought i should train em on the side but i also dont want huge traps cause i think it will look like shit on my narrow frame. any idea?
I’m a complete beginner but working on what I eat,if I want to get 170g of protein ,do I just eat 170g if chicken for example or do I need more than what the chicken weights to get that actual weight in protein?
r u for reel? nutritiondata.self.com
Is the ECA stack a meme? I'm trying to cut fast from all the winter weight I put on. I can 1/2/2.5/3.5 (bad knees) 5 11" 90kg want to get down to 82kg. currently doing OMAD at dinner time and taking yhombine 2.5mg in the morning either gym at least 3 times a week and dancing intensively for 2 . Will something like an ECA stack speed up my cut or should I do something else?
how can i address muscular imbalance? the right side of my body is dominant and i'm pretty sure my right arm is noticeably more muscular than my left. i'm a beginner, and the weights i'm moving around are very heavy yet.
should i just focus on keeping good form and try not to shift weight onto the dominant side of my body or should i start exercising my right and left arms separately (until my left side catches up)?
Are Romanian deadlifts bad for the back? I feel a lot more lower back tenderness on them compared to regular heavier DLs.
I'm not quite sure how to explain this, but when I do sit ups it feels like two of the segments of my lower spine are grinding against one another
It doesn't hurt or feel uncomfortable I just think it's a bit odd and was wondering if anyone else has experienced this?
one handed static hangs
or any isolation like gripperts although they're not the best for grip strength despite their name
it works but it's dangerous also they ditche the A a while back
ifI were you I'd rather do some water fast instead
they can be if you go too fast as they don't have the ground to stop the ROM, you have to stop they weight with your muscles and if you go too fast you can hurt your back
usually the difference between right and left goes away as you work ourself out of beginner level but you can do some one sided work granted you use the same weight and motion ofc
don't ditch the two side work though it still should be the main part of your wporkout
not sure what you're talking about but situps can be straining for your back
remmeber not to arch your back
What's the danger? The high caffeine or the ephedrine. I tried it once it was 38e 200c and after 2 hours I felt like reality was warping but I didn't feel the need to eat all day and had a great workout.
add some leg pull work
also I don't like yates rows
fast are good and quite fun to do go ask /fast/ for the detail
basically don't eat for days but train with quite some volume but light intensity
start with 24h then 48 and then try longer, don't try a 2 weks fast in the begining
don't do it for too long if you want to keep muscles and remmeber that the less bf you have the more muscle you'll lose
well, why not?
I've never tried it myself so I couyldn't really tell you but the whole thing isn't greta for your health
I prefer fasting to lose weight , it's less dangerous and even good for health and it's really good for willpower although you might lose less fast
Thanks for the response I've done a big fast before 5 days just water before I got fit. I lost a fair chunk of weight, just less sure about losing muscle if I do it again for that long. But when you fast that long you get great health benefits from the autophagy that is triggered. I had a scar on my flank from having shingles that completely vanished during that fast
What are "curls" ?
I saw some routine and one of the exercise is "curls" 3-4X4-6. is it some specific exercise? or what? i'm fucking dyel in this shit can someone explain please.
*3-4X6-8
google "biceps curl"
3-4x6-8 means 3-4 sets of 6-8 reps
since i've started working out (about 2 months), i've been having trouble sleeping more than 6 hours each night. before i could easily sleep for 10, or more if nothing stopped me.
what's up with that?
Best skin care regiment or product(s)? I don't care if I have to buy girly shit. I don't have terrible acne or acne scars, but when I break out, it's all swollen and red. And my nose is covered in black heads.
your metabolism chnaged
good thing, sleeping for 10h is bad
6h max seems quite low though
appreciate
yeah i'm worried i'm not getting my body the rest it deserves.
could it be diet related? am i not eating enough?
it could but it's unlikely
it could be stress as in body ecxitation
do you train really early or late?
btw cardio is usually a good way to fix that kind of "general health " issue
My hairline is itching and receeding. Which is causing which?
My cardio absolutely sucks because of lung problems. I'm working on it, but I came across an issue yesterday that I cant tell if it's just general bad cardio or overexertion.
I was working a heavy bag yesterday and was doing some footwork for about a minute before actually laying hits. About 3 minutes after starting everything, though, I was getting really gassed. I had to take some breathers before going back at it for maybe another minute and a half at a time, ultimately spending maybe 8 minutes total doing the work.
Am I being too squirrelly with my movement and wearing myself out, or is it just the overall fact that I suck right now?
First up, get a good cleanser. If you have oily skin, get a foaming cleanser. If you have dry skin, get a non-foaming cleanser. Cerave and Neutrogena are good brands.
Second, get an exfoliator. Physical rubs are shit and take off too much skin, get yourself some chemical shit. Stridex Red Soft Touch Pads are amazing, i live by these fuckers. They're advertised as an anti-acne thing but their main ingredient is salicylic acid which is amazing for exfoliating.
Third, get a moisturiser. I prefer shit with SPF protection. 30+ is more than enough unless you got some weird shit going on. Cerave and Olay are good brands but in general anything works.
Step 1. While showering, wipe face with cloth. Apply cleanser. Leave on for like a minute or so. Wipe off with cloth.
Step 2. Get out of shower, apply stridex soft touch pads to face. Let it dry naturally, don't wipe it off. This'll take like, 5 minutes at most.
Step 3. Moisturise.
Personally I do this twice a day (before work, after work) but you can get away with once a day.
what exercises would you do for a better posture?
straighter back, head being held up by a string, non slouchy neck.
when i stand with great posture it feel like my shoulders are wider and chest puffed up & i read that core is important.
any suggestions for key gym exercises and also some home exercises that can be done everyday would be great.
Thanks user. Clean skin here i come.
Oh, also, I forgot to add. Look up sebaceous filaments . Those blackheads are probably not blackheads and unfortunately, there isnt a great deal you can do about them. The stridex pads might help shrink 'em a little bit but there's no way to really get rid of them unless you plan on concealing them with make up
Alexander Technique
standing straight is the first thing to do, don't seat around for hours
general stretching , and strengthening abs and glutes
usually around 4-5 pm because my unironic gymbro has a real job and i'm a student.
if i start doing cardio, would i do it on my off days or on my routine days? doing gym 3x/week so maybe running treadmill on the offdays wouldn't b too bad.
Is it normal for the bar to touch my dick at the top of the deadlift? It doesn't really hurt but I find it really uncomfortable. Is there something wrong with my form? I'm holding the bar as narrowly as the knurling allows. Pic related and others I've seen have the bar below the crotch at the top of the deadlift.
Am I doing something wrong? This look like so much food.
I am male 22y/o 64kg/141lb 184cm/6.03ft
Well the blackheads I'm speaking of are very small and I can squeeze some white stuff out. The stuff is almost hard rather than pus filled like a normal pimple. Even when my skin is clear I have these things on my nose.
Could the Starr rehab protocol work for a year-old injury?
>would i do it on my off days or on my routine days?
you decide what's more convenient and easy for you
just do it after lifting if you do it on lifting days
do you feel rested after 6h? and do you have a hard time going to sleep and finding sleep?
I doubt it’s form, just has to do with proportions, you may have shorter arms or a longer torso or a bit of both. You’ll get used to it.
What’s your goal?
2300 calories? Come on user. At your weight and height you need 3000+. Unironically, drink some milk.