QTDDTOT

>falling for a troll routine

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Thanks for the info. This sounds realistic and close to mine. Like I told OP 1/2/3/4 for reps will take more than 6 months. I didn’t mean it’s unattainable, just that it’s more than “babbys first lifts.” And yeah, for some reason my squat is also ahead of my DL.

Mostly wanted to branch off to give anybody wondering realistic expectations. Id say I went at a medium pace. There were times I could have hit bigger numbers but across that first year I found a lot of weak points. Tweaky hip flexors, some nerve/tendinitis shit in my right arm. Those slow ya' down most.

The 6 months are probably for people who played sports all their life (high school athletes).This is obviously not the demographic you find on Jow Forums. It also took me 9 months to reach these lifts

I am 200 pounds 6’ around 20% bf I think. Ohp 145, bp 215, squat 265, dl 325 all 1rm I wanna get stronger but also wanna be aesthetic I have no visable abs but don’t look fat really should I keep bulking or cut?

>Want to get stronger
>Also be aesthetic

Honestly man, you should just keep lifting weights and focus on keeping your own weight under control.
Add more accessory volume.

>hes the nigger that replies with cope or that "this ----" is troll
post body

Yeah I was thinking of just switching to a smaller surplus and keep bulking. I want to be big and intimidating I don’t want to look like a fat guy though. I guess I should just eat and lift until I feel too fat?

There’s always some trade off between bear mode strength and otter mode leanness. You can try a few months of HIIT or volume speed sets and eating at a deficit to slim down a bit. But visible abs are kind of a meme for strong guys.

So here's the thing man, you're just new to this. I would say eat around maintenance. When you start to feel too weak in the gym, up the calories a little bit. When you're feeling too fat, take them down.

Your number one priority should be your performance in the gym though. After a year or two of focusing on that, you should be a damn powerhouse with a good deal of muscle.

By then, I expect you to have formed a bias as to how you like to train. Your goals will probably solidify more too.

As far as being big and intimidating goes, you can't go wrong with back training. If I have one recommendation, it's to perform a lat pulldown, barbell row, or pull up everytime you're in the gym. (Pick two and rotate them once every few months).
Back will get so thick and wide you'll end up in a thicc thread or something

>tfw weak genetics
>0.7/1.5/2.2/2.5 after 2 years of training
>linear progression stopped at 0.5/1.2/2/2

Having bad genetics is extremly rare. Are you sure you have good technique and are recovering/eating properly.

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To unstuck your bench
>Drop to a weight you can EASILY hit 10 reps with
>10x10
>progress by 5lbs a week
>When you cannot progress
>8x8
>6x6
>Reset back to 10x10

Guarantee your bench press will begin moving again

Is a PSMF any good for cutting some of a lot of fat a bit quicker?

Thanks, been going to the gym for about a year. Wasn’t doing the right routines and not eating enough. Been doing nSuns 531 and seeing those numbers go up. I try to put in a decent amount of back stuff but will add more. The goal is to just dominate the world by becoming huge and rich. At least just become better than most people around me. Thanks again

Yes 150g protein every day
Bulking 200 calories
Sleep 6 to 8 hours a day
Gain 0.20kg per month
Progress slow
If i try to eat more i gain fat and progress the same

I've spent the last two weeks lowering the weights but slowing down my lifts and I'm feeling it a lot more, especially in "hard to feel" areas (for me at least) like the chest during the bench. Should I keep this up? I count to two mississippi both ways.

The truth is “feeling it” is a poor indication of either strength or hypertrophy gains. You’re better off lifting heavy for strength, volume for size, or low rest for fat burning

when sv3rige and other people, usually ketofags, say that carbohydrates are sugar (or are processed just as sugar by the body) what they mean is the impact the carb has on the blood sugar level? If so, that only applies to simple/refined carbs, right? I mean, if you are on a fast and you just eat some white bread it will rape your pancreas and your blood sugar level will shoot up, but the same can't be said of say eating brown rice in a meal with a good protein source and vegetables, right?

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>22 khv
>find awesome girl
>have sex
>second time having sex it doesn't get hard

It did get hard but just for some seconds, this happened many times and when I was about to wear a condom the erection goes off. So while she was blowing me it was hard but then BAM, no erection when I tried the condom. Recently I've been having problems with getting a rock-hard erection, I no longer watch porn (nofap for 2 weeks noporn too) but when I try to get hard just by thinking, which I could, it's impossible to do and I just get mediocre erections that go off after 30 seconds.

pls halp

How come comp routes grades are different for men and women ? I'm under the impression sex doesn't matter doesn't matter much in climbing -- sure men tend to be stronger, but they also weigh more anyway so it evens out.

Men are way stronger even taking body weight into account. Look at records for body weight squats, dips, or chins.

It might also depend on what muscle groups are used and how far apart hand/foot holds are given that women are smaller and have shorter limbs.

But I’m not a climber so I don’t really know. These are just my theories.

Can body dismorphia work the over way, making you think your body looks better than it is?

Yes, especially if you are a female on instagram.

What does your program look like?

yes

How do you avoid farting at the gym?

OK thanks user

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>Bulking 200 calories

Eat more. 200 is fuck all, you probably burn more than that in the gym

200 surplus,so more than what you burn in the day total
jesus think a little

Should I do my OHP standing or sitting? Experience has me thinking seated is harder thus works shoulder better.

Doesn't matter, but if you do the excersise Standing you are engaging more muscles and train your stabalizers.

How do I break my plateau for weight loss

I'm 6ft, 220lbs, thinking about getting back into running. I stopped because one of my knees started going a bit funny and I was paranoid about joint/ligament damage. After the fact, I realised this may have actually been down to a messenger bag (single shoulder) I used to carry 24/7 which quite heavy.

Couldn't tell you what my body fat percentage is but I'm not a flabby fuck, legs are decently developed but I'm still carrying a lot of weight and I'm not a natural runner. Losing weight isn't my primary goal, but I'd like to settle at 200lbs or a little higher. Say I do reach that point and keep up running, am I likely to cause much damage to my joints etc? When I used to run, I'd do about 3km three times a week on a treadmill.

If I'm trying to lose weight should i do this

M W F swimmin
Tue Thu lifting

or

M W F lifting
Tue Thu swimming

sprints

Looks good, but I would always lift + swim 3 times a week. Keep in mind that you have to swim extremely fast and count your calories if you want to lose weight.

to further elaborate on the Swimming part; its not gonna cut it to just swim a few lanes at whatever pace and go home. Some user did this wrong a few weeks ago. You need to follow an actual structured program if you want to improve and burn calories. Stop your time to see how fast you are and don't quit after 15 minutes or something stupid like that

Those are swimming classes user, I'm gonna start from srcratch, and hopefully I can swimm freely next month

Nigga cant swim lmao

>He can't even swim
The absolute state of Jow Forums

Is it normal that every time I do back squats I have tight hamstrings plus doms pains but my quads are fine? I squat at just about parallel. I can't go lower

Standing. Sitting strains the lower back, an standing works stabilizers.

You can lift heavier sitting but no need because you can do inclines and benches for that heavy weight,

will topical NSAID used for chronic pain inhibit hypertrophy in that area? (hip bursitis on one side)

His parents dont love him, bet they wished he'd drown in some pond

Can someone post the trap guide with the cat and the hotdogs?

Jow Forums does a girl like me if she randomly asked if I wanted candy after not talking for a a month in class? I'm too retard and socially inept to understand

Question 1: I recently hit 205lbs for 8 reps on my bench and I want to know what I should do with my reps to help go further from here

I usually do three sets of 8 for bench (185, 195, 205), should I just start from 195 now and go for as many reps as I can at 215/210?

Question 2: How do I talk to a girl at the gym?

How the fuck do I accurately estimate my tdee.

I'm 5'11",182 lbs, lift 6 times a week for about an hour each day, and do 3 half hour Cardio sessions. There's no way I'm only burning 2250 a day, I'd there?

it is beneficial to do that sometimes but not the entire workout.

she totally wants you to throw a fuck into her

VERY important question: how big are her tits

very small from what I can tell, she doesn't dress in very revealing clothes. she looks cute to me though
very useful information thank you

>lifting 1 year and 3 months now
>0.5/1/1.5/2
I'm not gonna make it.

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>small tits
ok my interest is mostly gone but I'll still help you: try, you know, talking to her like a normal human being and see if you have any common ground to build off of

If i drink my protein shake then have diarrhea 15 minutes later is it wasted or is the protein still in my body?

I can't talk to her in class because the professor is always talking, even if we could talk I'm an autist so I wouldn't know what to say. Then after class we both walk in separate directions. I tried asking for her number before but I sperged out and she said her number didn't work but she had an Instagram, I didn't have one so I just said goodbye after talking for a minute about random stuff because I was nervous. About a week or two later I made an Instagram and asked her if she still uses her Instagram she replied "I do sometimes but not much". I took this as a no so I ran away even though she actually just answered the question I asked, not no I won't give you my Instagram. After that I was too embarrassed so I just didn't look at her whenever possible, I have long hair so I can conceal my eyes. Anyways for the next month I would catch her randomly looking at me and touching her hair after I touched my hair and other mimicry stuff and last class four days ago she asked me if I wanted a piece of candy even though we hadn't talked for a month.

I guess I'll just have to ask her for her Instagram directly without sperging out and beating around the bush. Anyways this reply is probably more than you bargained for so blogpost over

Obviously you need to measure the nitrogen content of your poop to come to a conclusive determination. plz post results and let us know

how do i measure that

Lifting question - I have been active my whole life, mostly doing calisthenics and street workout since I was 15. The thing is I was always skinny, extremely skinny, even though I had periods of couple of months where I went to the gym.

Now - I'm 24, and after a really bad breakup I lost even more weight and I said, no more sad faggotry, so I started lifting heavy, since January. I also starteed hitting 4000 kcals a day. The thing is, I am growing at a really fast pace, I'm still quite skinny but everyone is noticing it. So is it newbie gains (even though I have been training for 10 years almost), or is it some kind of muscle adaptivity where as soon as I started eating more, it started growing more?

My usual weight was 150, I dropped to 140 after the breakup and in three months I managed to hit 160 with almost no fat gain (I actually never had any fat on me).

So what is going on here?

too little information. mark that down as strike one. if you get to three strikes, make a move.

Bleach and ammonia

drink some of it and you should be able to tell right away how much undigested whey their is by what gets stuck in your teeth

jesus christ your single mother really fucked you up user

Again, 200 is fuck all. Eat more or shut up whining gay boy

1/2/3/4 is a meme for lightweight manlets

are you a lanklet or very thin?

Unironically I had a day where I went over by a bit and then my body started losing again. Iirc it's to do with your body retaining water because you're losing mass and it's being a coward

more information in this reply before I initially asked for her phone number I noticed her randomly following me then I looked behind me and she awkwardly turned away. which is one of many things which prompted me into thinking she liked me. I believe this is a case of a minor female autist and turbo autist (me)

I had both parents but I personally think they always tried to be too involved in my affairs and they never really taught me how to properly do socialization. this combined with me being naturally shy is bad news, now I don't do anything normies do so I don't have anything to talk about anyways

200 isn't enough because it's easily within the margin of error for both your food and your TDEE. Counting calories is never 100% accurate. Always make conservative estimates, and shoot for about a 500 cal surplus when bulking. 200 cal surplus on one day here and there would be acceptable, but on average you should shoot for more than that. Same with a cut.

Figure out what foods make you fart. Don't eat them day of before going. Seriously. I used to fart non-stop on practically every step when I ran. Then I started doing cardio fasted. Problem solved. Still would fart a lot after eating, until I realized it's just vegetables mainly for me. So, I keep vegetables to a minimum until dinner, then release the kraken at night, at home. I can eat meat, eggs, dairy, nuts, roots like carrots, and fruit with no gas. Green veggies make my ass explode non-stop like a combustion engine though.

can somebody pls explain what 1/2/3/4 means ? I'm a beginner

1 handed pushups 2 handed pullups 3 minute planks and 4 minute holding your breath

plates in ohp/bench/squat/deadlift

thxs bbys

Skinny fag here.

Should workout every day, alternating which muscles worked every day

or just do monday wednesday fridays

is yoga a meme? I want to stretch and get more flexible but whenever I try beginner yoga it feels like I'm mostly holding my hands up in the air and taking deep breaths while I think about "my center"

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Wtf how do you do any of those exercises without a barbell?

... You do all of them with a barbell

Bar plus number of plates per side as said. So 135 lbs for ohp, 225 for bench, etc.

Anyone?

There are many calculators online. Use a few, get the average. Use that as your TDEE.

Based on your stats you could be easily burning 2250. There’s no magic bullet. Find an online calculator, then track what you eat for a week and see if you are gaining or losing weight. It’s the only way

100% not a meme, but all those gay poses are definitely for faggots
just find a program designed around stretching / flexability rather than new age hippie feelings

Board question. I banned like 30 minutes ago for something I definitely didn’t do. I was gonna send the appeal form but now I’m unbanned. Was the mistake realized?

honestly what the fuck am i supposed to do for jooicy forearms
i keep doing farmer walks and bar curls but my forearms are still fucking small after year of training even tough i do progressive overload and walk long dnstances and do 5x10

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Have you tried using a fucking TDEE Calc? Your probably closer to 3-4k/day.