/QTDDTOT/

Robert Jones
Robert Jones

G’day gentlemen
What fraction of my daily protein should be coming from actual real food sources, as opposed to protein shakes?

Also, is the ‘1g per 2lb’ rule for protein correct? Is that for 2lb of lean mass? Because it seems like a shit load if its body mass.

Attached: 32FAAD27-6FC9-46E5-BF0E-0B130ADC2E2F.jpg (74 KB, 750x840)

Other urls found in this thread:

youtube.com/watch?v=S_93yIKub98
youtube.com/watch?v=qTjDq3_D-FU
youtube.com/watch?v=gnAsnVNh0C0
youtube.com/watch?v=DWPHM-vbsR4
m.youtube.com/watch?v=p2lOW0ndH00
jowforums.com/thread/50475460/fitness

Carter Taylor
Carter Taylor

1g per lbm + a little more if you can

Doesn’t matter what you eat for protein as long as you hit your macros and it has all the amino acids (I’ve beans and rice) Health wise idk depends on the protein shake. If it’s whey you might get constipated or diareaha if you eat a lot in a day

Mason Harris
Mason Harris

Thoughts on my workout plan?

Monday: Ultimate Frisbee league games ~2 hours

Tuesday: Tactical Barbell Fighter Squats 3 x 5, Bench 3 x 5, Chin-Ups 3 x F

Wednesday: 3 miles, slow

Thursday: Tactical Barbell Fighter Squats 3 x5, Bench 3 x 5, Deadlifts 1 x 5

Friday: 3 miles, slow

Saturday: Off

Sunday: 5-7 miles slow

Mostly focusing on losing weight and getting some endurance for sports, while also not neglecting training strength.

Robert Bell
Robert Bell

Thanks. Is there any way to figure out my lbm without calipers and measuring tape?

Josiah Jones
Josiah Jones

How drinkable are raw oats? I’m thinking about putting oats and milk in a shaker in the fridge overnight and drinking it as a quick breakfast. Is this doable, or would the oats get too solid to drink?

Aiden Taylor
Aiden Taylor

Just did 10 minutes jump rope. Kicked my ass bros, good workout

Why does Jow Forums never talk about it?

Matthew Perez
Matthew Perez

Also, how much protein per pound of lbm should i aim for when cutting?

Jason Clark
Jason Clark

Am I overtraining?
I do a 6 day upper lower split.
For every strength day (3-5 reps) I'll do 3 hypertrophy (8-10 reps) days before.

Upper day:
Ohp x3
Bench press x 3
Machine bench x 2
Machine ohp x 2
Barbell row x 3
Pullups x 2
Chinups x 2
Seated row x 1
Incline dumbbell Curls x 2

Lower day:
Squats x 5
Stairstepper 10-15 min
Treadmill interval sprints x 7

Usually takes me 1.5 hr to do. I only work part time and have no social life.

Attached: 1553901610677.jpg (115 KB, 612x612)

Parker Torres
Parker Torres

Protein is protein is protein.
Whey and protein powders are food, not supplements.

Austin Collins
Austin Collins

Despite what uneducated people are saying, overtraining doesn’t really exist. That being said, if you’re too tired to go to the gym or too tired to keep progressing on your lifts, cut back

Jayden Long
Jayden Long

I do it. As long as you don't mind a little chunk in your shake it's pretty good. Might mess with your stomach, but not for me.

Ryder Gonzalez
Ryder Gonzalez

"Tactical Barbell Fighter Squats"
Sounds gay as fuck. Are you a MilSurp larper?

Attached: 1553961517131.jpg (47 KB, 612x408)

Michael Baker
Michael Baker

I'm a Marine. But Tactical Barbell is the plan and Fighter is the template, not a squat variation or anything

Ryan Rivera
Ryan Rivera

Yeah, chunk is fine as long as I don't have to shake and rattle the cup to get the oats out. Thanks user

Adrian Miller
Adrian Miller

If your prot powder is whey, it's a complete source and technically it should be okay if 100% of your prot comes from it.
Personally I still try to eat some chicken, dairy, and beans though, but more for practical reasons than anything.

Liam Johnson
Liam Johnson

any of you guys care to recommend a quality routine for hypertrophy?

can go 4/5 day per week.

Jose Cruz
Jose Cruz

Deadlifting past 300lb and my grip give up after 3 reps, be it 300, 325 or 350
Should i go from 1x5 to 3x3 ?
Can't deadlift more, i'm already deadlifting 2 times per week

Mason Diaz
Mason Diaz

My elbows acting up a lot lately, are there any lifts I can do without worsening it? It’s tennis elbow

Carter Reed
Carter Reed

My physio says I keep getting injured cuz i'm too tense. what are some good flexibility and mobility routines to limber up?

Brandon Sullivan
Brandon Sullivan

PHUL is good. There's also this routine from a guy with a body Jow Forums consideres GOAT, i'm sure someone with link his pic if you want

Attached: 1548296924936.png (27 KB, 874x624)

Sebastian Murphy
Sebastian Murphy

I have pain in my right hip whenever i squat past parallel. I am 192 cm with pretty fucking long legs if that matter.

Jaxson Allen
Jaxson Allen

youtube.com/watch?v=S_93yIKub98
youtube.com/watch?v=qTjDq3_D-FU
maybe that'll help

Attached: Без-названия.jpg (6 KB, 195x259)

Adrian Fisher
Adrian Fisher

source really doesn't matter, just try to get some diversity in there.

that said, plant protein is pretty worthless.

Henry Cox
Henry Cox

Will i lower bodyfat% by lifting at maintenance? a program like SS, and will i get rid of my doublechin by doing so? my bmi is 22.5 but im pretty damn fat.

Wyatt Bell
Wyatt Bell

Attached: 1554125743994.jpg (177 KB, 874x624)

Ian Nguyen
Ian Nguyen

What's the verdict on doing this for a bench/chest accessory once a week for a couple sets?
Tried it for the first time and made me realize how weak my chest is despite having 1.25x BW bench. It seems like a really good isolation. Yeah it's a machine and might fuck up my shoulders but: we don't care about injuries; we're freaks.

Attached: d328323fe3aa0e56489a65e9c3b7fb06.jpg (45 KB, 630x512)

Nathan Kelly
Nathan Kelly

try putting the dry oats in a blender. you can blend them until they're a powder -- that can mix with whey and make an EXCELLENT gainer shake. blend some (pref frozen) banana in there right before drinking to serve as a binder and make the shake very smooth.

Caleb Fisher
Caleb Fisher

4.4g per kg is the right quantity

Austin Mitchell
Austin Mitchell

the source might be squatting with too wide a grip / weak an upper back, happened to me

Nathan Scott
Nathan Scott

barely at all. but some.

grab your nuts and do a deficit.

Hunter Ramirez
Hunter Ramirez

do your facepulls and keep nice tucked back scapulae and it shouldnt harm your shoulders.

if you can progress on it, go for it.

Jordan Ward
Jordan Ward

Hey guys, i want to try water fasting this saturday since i know on sunday i will have a big lunch with my family. Will fasting actually help or is it better to omad? I am afraid that after i break the fast i'll gain the weight i lost by fasting and more...

Jeremiah Bell
Jeremiah Bell

Fucked up my knee and waiting a month before doing squats again.

What would be a good exercise for quads in the mean time that wouldn't harm my knee? Sumo deadlifts?

Charles Richardson
Charles Richardson

Cable crossover are a better and more fun option

Jack Phillips
Jack Phillips

(90% of all shoulder pain can be eliminated by keeping a strong upper back and external rotators, and keeping your shoulders strongly sucked and tucked back into their sockets for any pressing or pulling motions)

Nolan Campbell
Nolan Campbell

read sticky.

Carson Foster
Carson Foster

*prevented. not necessarily eliminated.

Jaxon Murphy
Jaxon Murphy

My hips articulations hurt a little (like not hurting hurt hurt but still hurt) while I'm squatting. Since it's just when I squat, I do believe it might be linked to a lack of mobility.

How do I get rid of this hurting? How do I improve hip mobility?

Jeremiah Miller
Jeremiah Miller

how do i improve hip mobility
look up Joe DeFranco's "Agile 8" mobility drills.
I think there's an updated version with 11.

Henry Reyes
Henry Reyes

Straps.

Jacob Perez
Jacob Perez

You could always limber up by bending over and taking my dick up your boupussy. Good stretch for your lower back and glutes.

Jeremiah Bennett
Jeremiah Bennett

I'm doing 3 days PPL and on rest days I include core workouts. I also swim, should I include it on days I do PPL or on rest days?

Hunter Lewis
Hunter Lewis

How do I stop arm pain (they're not just sore, they actually hurt) while squatting?

Isaiah Watson
Isaiah Watson

Joe DeFranco's "Agile 8"
Will def check it out, thanks!

Dominic Lewis
Dominic Lewis

I hurt my back squatting yesterday. Pretty sure it's because I'm kind of 'tipping' my upper body forward.

How do I fix that shit?

How can I get my back better faster? Pretty sure it's a disc issue, have had it for years, usually I just rest, walk, and ice. If anyone has any other thoughts on what I can do, I'll be happy to hear them.

Carson Campbell
Carson Campbell

Might have a chick come over to fuck later. Haven’t had sex in 2.5 years. Do I just pull my dick out immediately and tell her to suck it

Evan Hill
Evan Hill

Hurt as in feel tight? Or hurt as in there is an acute localized sharp stinging? If it's just tight then doing dynamic stretching before squatting or static stretching after can be useful. Yoga has plenty of ways to open up your hips.

Hacksquats in a machine if you're able. If you truly fucked up your knee just let it heal before getting back into anything or you'll slow your recovery to a crawl.

Depends on how long you are fasting prior. You might just fuck up your self control and overeat at the lunch. You can't outfast a shit willpower.

I'd keep it to your offdays if possible, but if you do it at least a couple hours after your workout on lifting days and eat enough you'll be fine.

Pecdec is dumb. Do dips as an accessory instead.

If you are still a novice it is likely you can gain muscle and more importantly a base level of strength whilel eating at maintenance for a short while, but eventually your body will catch up and you'll need to gain weight. It seems like losing bodyfat is your main priority so eat at a deficit first of all and lift as a secondary action.

Ryan Murphy
Ryan Murphy

If I'm cutting, should I take protein powder with water instead of milk?
Or is the nutrients from milk worth the extra calories?

Hudson Jones
Hudson Jones

Lower the weight by 10lbs and stop ego lifting. Focus on form until you dont even think about it.

Attached: 1553908693686.png (122 KB, 320x320)

Jacob Mitchell
Jacob Mitchell

water
chocolate whey in very cold water with a ton of ice is legit tasty

Eli Cook
Eli Cook

How would you guys rank each row variation? T bar rows and bent over rows seem to put the stress on my lower back and quads, I can never seem to get the form down. Seal rows do a better job, but feel awkward and the station leaves an imprint on my forehead. Cable rows have seemed the most comfortable. Haven’t really done db rows

What is the key for a juicy back? I do rows 3 times a week. Would it be best just to alternate amongst all of them? I also plan on throwing chins and back raises into my routine

Levi Cook
Levi Cook

Bent over barbell rows > everything if you're not an advance lifter.
Switch to standing bent over dumbbell rows if you're advanced to benefit from the extra range of motion.

Ian Howard
Ian Howard

Cables are most of the time in use, takes time to set up etc. That machine is always empty
Yeah I do my facepulls
Do dips
Literally can't. Give me intense pain in sternum.

Charles Price
Charles Price

Hello friends, I need some help after reading SS and the sticky plus nutrition stuff. Two questions, please help

1) How many reps and sets am I supposed to do for SS? I read the book but he never explicitly said what should I program for

2) Is it reps x sets or sets x reps? I know what a rep and set means, but when I see shit like 5x3, I don't know if he means 5 reps of 3 sets or 5 sets of 3 reps.

Please help

Ryder Evans
Ryder Evans

For your second question, it's sets x reps
As for your first (note that all exercises should have 2-5 warmup sets):
Squat, Bench, OHP: 3x5
Deadlift: 1x5
Power Clean: 5x3
Chin Ups: 3xFailure (i.e. as many as you can do; once you hit 3x10, do weighted chins 3x5)
Back Extensions: 3x10

Leo Brown
Leo Brown

If my forearms are disproportionately long, do I need a wider grip to squat low bar or just keep working on shoulder mobility? Bar floats a bit off my shoulders in ohp bottom position

Adam Davis
Adam Davis

Also for warmup sets, here's my scheme (pretty similar to the book):
Squat, OHP, Bench:
Bar 2x5
1/2 Working Set (W.S.) 2x5
2/3 WS 1x3
5/6 WS 1x2
Deadlift (if you're not at like 1 1/2 plates just do the above one)
135 2x5
135 + 0.25(WS - 135) 2x3
135 + 0.50(WS - 135) 1x2
135 + 0.75(WS - 135) 1x1
Power Clean:
Bar 2x5
1/2 WS 2x3
2/3 WS 1x2
5/6 WS 1x1

Hudson Sanders
Hudson Sanders

If I wanted to focus on building strength and athleticism and not size, what would be recommended?

Lincoln Lopez
Lincoln Lopez

Has anyone been able to convince their doc to get them on trt? I’m between 300-400 and they won’t let me do it

Logan Edwards
Logan Edwards

Cables are most of the time in use, takes time to set up etc
you litteraly have to drop the pin and and ask to work in, it's piss easy

Caleb Myers
Caleb Myers

I want to do something for my general fitness/ conditioning, I came up with

1 min KB swings
30 Sec break
1 min zercher sandbag hold
30 sec break
1 min Jump rope

I want to do that every morning.

The question is should I, over time, increase time per set or add more rounds?

Dominic White
Dominic White

It's piss easier not to do that

Matthew Clark
Matthew Clark

High weights, low sets and reps.

Oliver Hernandez
Oliver Hernandez

Is there any reason I shouldn't lift all 7 days of a ppl? The leg day is like a rest day for my upper body, yeah?

Attached: hell-yeah.gif (536 KB, 500x281)

Justin Lee
Justin Lee

Strength 3-5 reps
Hyperteophy 8- 10 reps
Endurance/slow twitch muscle fibers 15-20 reps
You use a weight where you couldn't do another beyond that range even if you tried. Doing strength? Hit a 6th rep at a certain weight? Move up the weight.

Owen Garcia
Owen Garcia

Can someone send low carb pasta recipe if theres any

Brandon Jenkins
Brandon Jenkins

Calculate ur MEV and MRV if you want to know if you'r close.

Jaxon Perry
Jaxon Perry

farmwalks to train grip. Hold weighs at lockout on last rep aswell to train it.

Dominic Martin
Dominic Martin

uni’s absolutely ruined me—papers due, failing exams, best friend is apparently suicidal and is avoiding me
sleep deprived
feeling "wrong" and tired, don’t know if it could be some meme mental illness coming back to bite me
have only eaten one meal today
already missed two other sessions for similar reasons
Bros what the fuck do I do? It feels like it’s not worth it to go to the gym in this condition but I feel even worse not going. How do I break this vicious cycle and get back to my old self? Uni has literally destroyed me for the past two weeks straight and I’m really despairing over it.

Grayson Scott
Grayson Scott

HB squat instead of LW, Widegrip BP instead of smaller grip.

An elbowsleve might help aswell to reduce strain.

Brody Robinson
Brody Robinson

Athleanx programs

Oliver Lee
Oliver Lee

If you are used at doing nothing, for a month or so, yeah. seeing as you want from tdee eating.

Juan Sanders
Juan Sanders

Weakness: Rounding over on squat:
Safety squat bar
Front Squat
General upper back training ( Pullups, chinups, lat pulldowns, db rows, chest supported rows, cable rows, upright rows and schrugs

Noah Thompson
Noah Thompson

My daily routine

Morning

-100grams protein shake
-1 cup greek yogurt

Lunch

-50g protein shake and creatine

Dinner

-Chicken and black beans with tomato sauce
-1 scoop l leucine

Night
-100 grams protein shake

Current stats

6' 1'' 245lbs

Bench - 210
OHP - 150
Squat - 265
Deadlift - 365

Hudson Taylor
Hudson Taylor

If all you want is to cum in 5 minuts, sure. But take your time for it, enjoy it as it has been so long.

David Lopez
David Lopez

yeah, i did this to, saves 150 kcal per shake, worth it. Just keep in mind they digest faster if your take em with water.

John Flores
John Flores

How would you guys say bodyweight dips translate to bench? I can do 3x5, 1x8 for max on dips. I'm 90kg, if I go to the gym will I be able to get a one time bodyweight bench?

Christopher Martinez
Christopher Martinez

Hurt as in feel tight? Or hurt as in there is an acute localized sharp stinging?

A little bit of a mix. A feeling just like the bar is too heavy, even when I am doing air squat as a warming up. That's why I was thinking of a hip mobility problem, knowing that I do strech before starting to lift.

Christopher Garcia
Christopher Garcia

Is there any point to doing flat bench press when I can do incline with like 95% of the weight?
The only negative I can think of is it interfering with my recovery for OHP.
Am I missing something? Incline just seems superior in all ways.

Daniel Thomas
Daniel Thomas

I too believe this. After you build your basic 5 rep 225 flat bench, I believe you should switch to inclined, for aesthetic purposes of course. If you are natty you will never have an upper chest good enough as its lower parts. So might as well focus on it while keeping a nice tight lower one, without having muscle tits.

Lincoln Scott
Lincoln Scott

I was lifting heavy and making huge progress all winter. I started cutting, and then hurt my shoulder. Since then I cant work up the courage/effort to make it to the gym (home gym) I feel defeated.

Bentley Peterson
Bentley Peterson

I got 90kg for 5 reps, but I got stuck under the bar at 92.5. First time I failed a set, and it made me hesitate pushing myself when benching, it feels like the first time I ate asphalt on a motorcycle. I managed to get the bar to my legs and stand up on my own, but still.
No safety bars in the gym.
I kinda feel like incline would be easier to fail on.

Julian Reed
Julian Reed

Anyone have an infographic or a link to solid gluten free diet. Bulking on the information I'm seeing seems impossible.

There's so many meme around this disease it's a real headache finding something legit.

Also how long before the gut "reset" after going gluten free?

Attached: modelskeletonfullsizewithhangingstand.jpg (49 KB, 800x800)

Levi Thompson
Levi Thompson

I believe you should still do the flat bench, since you aren't strong enough to do 100 kg for 5. I mean the incline is harder than the flat, so you will lift less but gain more. You should be able to bench around 80-85 kg on the incline correct?
I'd do the flat until I could comfortably bench 100 any time not just once, buts its your choice.

Anthony Jones
Anthony Jones

I guess I’ll stick to it, but the scare completely killed my linear progress. I only started in January, but I’m the only person I’ve seen get stuck under the bar, and it was embarrassing beyond belief.
Thanks for the advice.

Samuel Harris
Samuel Harris

Just so you know, your gains after hitting 100 kg wont be noticeable in terms of muscle mass. If I were you i'd do it since its a nice round number, but that's my autism talking. But weather you do the incline now or later it wont matter, however you should incorporate overhead press with the incline for the most optimal upper chest gains.

William Gray
William Gray

Bump

Attached: front-toward-enemy.jpg (121 KB, 800x600)

Oliver Parker
Oliver Parker

just start up slowly again. Find some good exercises to strengthen your shoulder.
Don't give up on your gains bro.

Ian Diaz
Ian Diaz

If you have a narrow grip for benching then yes, this will help you quite abit. If you have a wider grip, it won't help allot.

can i max bp 90kg

That depends allot on you,
Have you benched allot before? Hows your technique?
Whats you bf%? Lean mass?
How is you body, long arms? short arms? big chest?

I think push ups are a better indication.
But to give you an answer, i'd say no.

Matthew Long
Matthew Long

I just came home from have some beers with my friends, i had a terrible discussion about how kcal works and they were fucking laughing at me, fucking normies, i knew i shoulnt have talk about kcal and diets with normies, they noticed i got really mad because they were all laughing of me about how kcal and diet works and CICO

Not gonna talk of that again with normies i already lost those friends, i though i could tell them whatever i want buy they ended laughing of me.... and i got really mad and they noticed

Cant fuckign talk about diet and exercise and kcals with normies, they dont understand shit

Henry Cruz
Henry Cruz

Bump

Austin Hernandez
Austin Hernandez

Kys you slimebag.
You are a useless pos

Jose Jones
Jose Jones

Boomer question, how can I do simple, pleb strength training at home? Not looking to build muscle, I just want to prevent atrophy as I get older. Is a pair of kettlebells the best choice?

Parker Nguyen
Parker Nguyen

How late is too late to eat protein after a workout? 3 hours? 6? 12?

Colton Adams
Colton Adams

For about a year, I feel slight pressure in this area. Sometimes, when sneezing for example it could be described as a very slight pain. Nothing that'd stop me from boxing/running, but I feel much more pressure there when I bench or DL, compared to the other side and I'm scared.

I told my doctor few times and got it ultrasounded, but it should be good.

Anybody else experienced this?

Attached: male-btn.jpg (31 KB, 293x293)

Levi Wright
Levi Wright

What's your budget? Number one purchase is chin up bar, but only if you can actually do a chin up.
You can so a chin up, right user?

Jace Rogers
Jace Rogers

I can only do two good pullups and I'm trying to reach my first goal of 3x5 pullups. I've been doing negatives but I'm really not progressing at all. I've been doing 3x5 of negatives as well, controlling my fall so that one rep lasts about 10 seconds or so. Should I be doing something differently or just keep at what I'm doing already?

Owen Jackson
Owen Jackson

Avoid shoulder lifts for a couple weeks. When you get back on the horse, try Arnold dumbbell presses. Those are my go to lifts when I tweak my shoulder

Caleb Adams
Caleb Adams

I think so but I'm not sure if I can fit that in my apartment.

Eli Richardson
Eli Richardson

???

Robert Foster
Robert Foster

Literally just need a door frame.
Do those, push ups, sit ups, squats, and dips.
Or buy some variable weight dumbbells and at least kind of not waste your time

Benjamin Davis
Benjamin Davis

Keep at it. Add some secondary back lifts to your routine if you can. If you're fat, try and lose weight.

Blake Long
Blake Long

The sooner the better but it's not going to kill you.

If you go 6 hours without protein and you're not sleeping or fasting, your diet is probably trash though

Leo King
Leo King

Thanks, I mean generally. I have been eating all day and was just wondering if I should force some more down or if it was too late.

Xavier King
Xavier King

Eating before counts as well as anything. You're probably still digesting

Jaxson Richardson
Jaxson Richardson

If I go to jiu jitsu instead of the gym 3 days of the week and weight train the rest, will I ever make it?

Nicholas Taylor
Nicholas Taylor

Does closing your eyes help you lift more?

Attached: E0702428-015A-4822-A76A-A5805C3DD5B5.png (2.39 MB, 1125x2001)

Jace Russell
Jace Russell

If you do 3/4 days at the gym a week you'll see good progress. Just remember to eat a lot

Levi Wright
Levi Wright

Helps my focus my energy to push out that last bastard of a rep

Jaxon Ortiz
Jaxon Ortiz

I like to look at the ceiling/wall and think I'm pushing whatever I'm pushing into that surface

Austin Wood
Austin Wood

Not personally, I just look at the wall in front of me blankly

Michael Rodriguez
Michael Rodriguez

still dont understand what sets and reps mean, like wtf would x5 sets x5 sets be? Basically doing the same exercise 25 times?

Colton Hill
Colton Hill

When is it time to buy a belt? My DL is only 2 plate but just wanted to know

Logan Brooks
Logan Brooks

Just get a belt if you want one. No sense fucking yourself up to prove something to strangers on a Bavarian yak milking imageboard

Jordan Fisher
Jordan Fisher

3x5 = 3 sets of 5 reps = lifting something up and putting it down 5 times, waiting, doing it again, waiting, doing it again

Sebastian Martinez
Sebastian Martinez

When you learn to brace.

sets have reps in them
you do

1 set of 8 repetition
1 set of 8 repetiition
1 set of 8 rep

congrats you did 3 x 8

you'll get better at BJJ tech and overall fitness but "make it" is subjective

t. ex.sci CSCS here for other questions.

Liam Russell
Liam Russell

Oh no I didnt mean anything like that just thought maybe there was a point where a belt is the way to move forward. I guess once I get to 140 ill get one.

Austin Perry
Austin Perry

I did my very first weight lifting workout today using only dumbbells. Only a group of muscles remains sore in the upper back area, I think they're called 'traps' and I was wondering if anyone can tell which of these exercises caused it:

Goblet Squat
Dumbbell Bench Press
One Arm Dumbbell Row
Dumbbell Skull Crusher
Lateral Side Raise
Plank

Attached: [project-gxs]-Urusei-Yatsura---137-[10bit-BD-960p]-[DDC5FA1C].mkv-snapshot-13.06-[2018.12.08-22.33.4 (553 KB, 1280x960)

Michael Powell
Michael Powell

Are Reebok lifter pr good enough for squats and cleans?, I don't have much moneys and my ankle mobility is shit, I think that is the reason my knees are dying

Attached: Reebok-Lifter-PR-Shoes-Grey-BD2631-01-standard.jpg (44 KB, 600x600)

Matthew Carter
Matthew Carter

probably side raises, but maybe the goblet squats a little. none of those are really trap-focused lifts though.

anyway, DOMS (delayed onset muscle soreness) will hit you hardest the day AFTER tomorrow.

get some protein in you (don't overeat, fatass), and get back in the gym

Lincoln Richardson
Lincoln Richardson

as long as it's got a solid incompressible base, it's fine. raised heel is fine if you have bad ankle mobility.

Levi Ross
Levi Ross

IMO as you approach a 4plate 1 rep max. anything before that is very reasonable to do just based on raw core strength. keep a very close eye on your form and don't fuck around trying to hit numbers you're not ready for.

Nicholas Kelly
Nicholas Kelly

Poorfag here. I had to quit my gym membership a while back because I’m poor. Are there any actually good home workout regiments or some tips on what I should buy for a really shoestring home gym set up?
I have one of those pull-up bars you put in a doorway and a set of 15lbs dumbbells and a bench my uncle gave me a while back.

Attached: 27C45862-EA25-472A-BF62-4862B71226C5.jpg (151 KB, 1080x1269)

Parker Baker
Parker Baker

dont know if this is relevant to your injury, but
youtube.com/watch?v=gnAsnVNh0C0
is a very good video

Eric Cressey is another guy who is an absolute genius on shoulder anatomy

And of course, do your face pulls

Brayden Morris
Brayden Morris

your central nervous system requires recovery time

Michael Jones
Michael Jones

Holly shit look at though thighs. She looks like she could power fuck you into another dimension and drops babies at the bottom of every squat rep.

Angel Sullivan
Angel Sullivan

Does anyone have any ideas for substitutes for microplates? All the ones that I find online are stupid expensive for what they are. I'm thinking of just filling up a few Ziploc bags with coins to the specified weight & then using zipties to allow them to hang from the barbell.

Carson Wright
Carson Wright

what's up guys I hope you're having a great week

I have a simple question: can you make hypertrophy gains during cutting? I'm going to start cutting from skinnyfat then bulk after summer's over, I want to know if that's a viable option. cheers

Eli Green
Eli Green

yeah breh
lean bulk
or body recomp
just up your protein intake and eat maybe 100 calories less than your tdee
many vids on youtiube

Jason Parker
Jason Parker

thanks breh

John Jackson
John Jackson

squat some sandbags or bags of rice.
microplates are fucking stupid
manipulate your set x rep and volume for the love of god

kinda hard but if you're asking this question. you probably need to lift more and not be a vagoo looking for an easy short cut.

Jeremiah Sullivan
Jeremiah Sullivan

Can I get prescribed TRT if I’m 19

Kayden King
Kayden King

if you are just starting out, yes. but it won't last. make the most of it.

Easton Gonzalez
Easton Gonzalez

most new lifters are probably making neurological gains.

you wont even put on size first 2-4 months if you have never trained hard.

Alexander Butler
Alexander Butler

tfw doing pic related with that 25lb plate

Landon Myers
Landon Myers

my chinup bar is a bit crooked. will i hurt myself using it?

Nathaniel Collins
Nathaniel Collins

how do i stop false grip hurting ;~;

Tyler Flores
Tyler Flores

Would hair advice be Jow Forums or /f/a related? Please god dont send me to /fa/, legit the worst board for any kind of advice. Fucking skelly manlets dressing like retards there.

Asher Hill
Asher Hill

Complaining about /fa/ isn't very EFFAY.

Brayden Taylor
Brayden Taylor

Started using MyFitnessPal and it’s really helping me keep track of what I’m eating, but how the fuck do I figure out how many calories I’m burning when I lift?

Christian Bailey
Christian Bailey

/fa/‘s shit for hair advice anyways, look offsite

Aaron Diaz
Aaron Diaz

Am I going to make it? I've been going to the gym 3-4 days a week for a year. I've slimmed down a bit (5'4" 149lbs to 128lbs), but I still hate my body shape (wide ribs, flat ass, and I'd like my thighs to be bigger). What should I do to work on this after I hit my goal weight of 120lbs?

Attached: Screenshot-20190418-000038-Gallery.jpg (751 KB, 1080x1302)

Juan Green
Juan Green

Don't bother. Go off a TDEE calculation one level closer to sedentary than you think it is and give it two months. If your gains stall, bump it up one level and give it two months. Adjust as needed.

Austin Bell
Austin Bell

Damn I'd have a field day on that jiggly looking ass.

Elijah Richardson
Elijah Richardson

Keep it up on the slow rep negatives and start increasing your reps. Do as many good pullups as you can, then throw in a few half/cheat pullups until fail.

Jordan Butler
Jordan Butler

Th-thanks... you, too.

Jaxson Hughes
Jaxson Hughes

back to discord

Isaac Green
Isaac Green

You definitely have potential. Do hip thrusts, lunges/squats, leg raises, bicycle kicks, and hamstring curls. You'll look great in 2 months.

Ryan Clark
Ryan Clark

I'm having lower back muscle pain and I only rock climb. Is this happening because the muscles in my body are unbalanced?

Colton Hernandez
Colton Hernandez

What kind of set/rep numbers should I be looking at to start? I'm unfamiliar with most of those.

Adrian Jenkins
Adrian Jenkins

Is it pretty universal that the last ten pounds are the hardest?

When I was 70 pounds overweight it was so easy to avoid cheating, now that I have maybe 8 to 10 left to go I can't stop having cheat days and just eating like a disgusting goblin. Guess I'm subconsciously justifying it because I'm so close? Even though I don't really mean to

Ian Robinson
Ian Robinson

With a barbell use enough weight to get to where you can comfortably do 12-15 reps but the last rep requires a little strain, this is regarding squats/ lunges. For instance, if you've never done weighted stuff, i'd recommend like 25 lbs on your back and go for 15, if it's too easy, up the weight accordingly. Do leg raises and bicycle kicks until it hurts a lot.

Blake Williams
Blake Williams

I've been doing reddit's PPL except I added ab pulldowns on pull days, wood choppers on push days. I've stopped progressing on the curls(this shouldn't be happening because I'm a begginer) have I fried my CNS because of too much volume?

Matthew Peterson
Matthew Peterson

I've been having something similar recently when I'm running thats been fucking me up. For me its a bad tightening up of my back not sure if its the same for you. I believe my weak abs aren't helping hold me up straight so I'm leaning backwards a bit and running with an arched back. Not sure if this will help cause I don't rockclimb but I notice myself leaning cause of the unbalance so you might be able to notice the same

Attached: tfw.png (305 KB, 442x542)

Adrian Lopez
Adrian Lopez

Is cardio the ideal way to train slow twitch fibers? Or is there a better way?

Aiden Scott
Aiden Scott

Sucks that belly fat is the last to go, look skinny everywhere else, get called crazy for dieting, but you know you just need to push the last 7-15kg to have that flat stomach and not a tummy.

Also I hate that i'm super skinny in the mornings and then have one glass of water and bloat to +24kg

Benjamin Wood
Benjamin Wood

I'm familiar with weighted lifts, but my weights are still shit (currently at 60lbs max for a squat, around 40lbs, or whatever a women's barbell weighs, for a set of 15). Most of those sounded like bodyweight exercises before I looked them up. So do I take the leg lifts and bicycle kicks to fail, or until it burns, rest, then do another set until it burns?

Mason Brooks
Mason Brooks

Exercise helps regulate your mood. Even if you do a lighter/shorter day, it would probably help you out. Do you dislike your classes or school in general?

Daniel Rogers
Daniel Rogers

If I ate 900 calories of Burger king a day, would I lose weight at the same rate as eating a well balanced diet at 900 calories?

Attached: images-(3).jpg (11 KB, 320x258)

Zachary Lopez
Zachary Lopez

Macros would be shit without some extremely autistic ordering.

Camden Nelson
Camden Nelson

If I do an upright row, but hold the bar with a supinated grip instead of pronated one, does it become another exercise/have a different name?

Aiden Gomez
Aiden Gomez

No shoulders
Deltlet confirmed

Jacob Morris
Jacob Morris

youtube.com/watch?v=DWPHM-vbsR4
Can anyone understand this guy? Is this poo in the loo fucker even speaking English? I can't understand a single word after the intro.

Chase Lopez
Chase Lopez

I understand like every tenth word.

Reminds me of my linear differential equations professor

Oliver Hughes
Oliver Hughes

Is this normal?

Its my first time on a cut. Im on 500kcal deficit. ~2 weeks after i started - every morning, it feels like i havent taken a leak in a week and my bladder is going to explode. When i get to the toilets, i have to pee in 5-10 minutes intervals, because my dick just stops peeing (i guess because my bladder and muscles down there are so sensitive in the morning and the piss stream is going 100mph). I tried weighing myself before and after pissing out of curiosity and my piss weighs fucking 1-1.5 litres.

Christian Ross
Christian Ross

would one of these help my grip strength for calisthenics AND would it make my wrists bigger?

Attached: product-image-177314475.jpg (45 KB, 800x800)

Sebastian Murphy
Sebastian Murphy

Bladder infection and / or aids. See a doctor for antibiotics asap before you become incontinent

Mason Williams
Mason Williams

My grip is the standard grip. Retracted scapula, head on bench , ass on bench legs on ground, and I would say my arm width is about 45 degrees.
I can't do push ups beyond ten, most boring exercise ever. Meh, i'd be happy with a 80kg one rep max too, thanks for the input.

Brandon Edwards
Brandon Edwards

Been doing Texas Method since february and beens seing great results. However, it has been very taxing and and stressful for my body. I'll be very busy with other projects in may-june and I already know I can't keep up lifting heavy during this time. I don't wanna quit lifting though so I'm thinking of doing PPL 3 days a week as a maintenance.

A couple questions about PPL:
- Is once a week squating enough to not lose leg gains? I got pretty good leg development from squatting 3 times a week.
- should you do Ohp on "leg day" so you don't do bench and ohp on the same day? Or just go light enough on the bench so you can do both on push day?
- would it be redundant to add an extra arm day just for fun and arm size (which is slightly behind leg development due to powerlifting)?

Also any general tips for an SS-fag moving on to PPL.

I'm 183cm, 80kg and I'm pretty evenly at 1/2/3/4 for 5 reps.

Attached: 1549974285431.jpg (99 KB, 720x960)

Isaiah Murphy
Isaiah Murphy

Fug, wrong pic

Attached: 20190310-191304.jpg (1.63 MB, 2880x2160)

Camden Lee
Camden Lee

What's a good HIIT workout?

Christian Morgan
Christian Morgan

You can drink them and I did for 2 years. But this is not the way to properly prepare them. Oats and all grains and seeds contain phytic acid which does reduce mineral absorption. Proper preparation of oats involves soaking overnight with something like lemon juice or whey from milk. They should then be cooked. This will almost completely remove the phytic acid content. The least I would recommend is soaking in an acid.

Nuts should be soaked for 6-8 hours in water and sea salt. When you come back to them you will be able to see brown water where the nut coating (where the phytic acid is stored) has dissolved. To finish this process properly they should then be dried in the sun or in a food dehydrator.

Following these methods will be the best thing to do for mineral absorption and for gut health. It is the way our ancestors have prepared these foods for years.

So in regards to 'how drinkable are raw oats?', they are drinkable but it isn't the best way to do it. Soak them in lemon juice, rinse in the morning and then drink them. Cook them too if you have time. That way, they will be much softer and easier to chug as well as reducing phytic acid intake.

Attached: 3-s2.0-B9780124017160000155-f15-10-9780124017160.jpg (8 KB, 191x181)

Liam Lee
Liam Lee

Been doing Texas Method since february and beens seing great results. However, it has been very taxing and and stressful for my body.
Its a bad program. High in intensity and low in volume. Good job on doing it for so long though.

- Is once a week squating enough to not lose leg gains? I got pretty good leg development from squatting 3 times a week.
You will lose numbers on the squat. Your legs probably wont shrink but your squat will.
- should you do Ohp on "leg day" so you don't do bench and ohp on the same day? Or just go light enough on the bench so you can do both on push day?
Its up to you how you want to program that. There is no reason for why you can't put it in your leg day and you can also do it after your push day. If you put in on push day after bench you won't be able to press as much as if you where fresh.
- would it be redundant to add an extra arm day just for fun and arm size (which is slightly behind leg development due to powerlifting)?
No it wouldn't. But then you are working out 4 times a week and if you do that then just go ahead and do a upper/split or barbell medicines 4day hypertrophy routine. PPL 3 times a week has poor frequency

Andrew Foster
Andrew Foster

Anyone know if you can covertly poison eggs? I mean I know I could just use a syringe but it would puncture the shell. Also just to say I'm not trying to murder anyone just teach them a lesson.

Andrew James
Andrew James

Why am I so tired during the day but I can’t sleep at night?

Attached: 1555287669655m.jpg (68 KB, 1024x1024)

Jaxson Ward
Jaxson Ward

stress?

Oliver Ortiz
Oliver Ortiz

just teach them a lesson
poison

I think there are other ways to teach someone a lesson user

Hunter Williams
Hunter Williams

I considered breaking their arms. Heavy laxative is also an option.

Joseph Jones
Joseph Jones

When you use the lat pulldown machine, is there a minimum or maximum angle you'd lean back? As well, when you do tricep pulls using the cable machine and that black rope with the knobs at the end, how far back do you stand, and how far do you separate your arms? I'm in Vietnam and I keep getting unsolicited advice from people who think I'm going to tear a muscle.

Why not just communicate? Work them social skills

Juan Cox
Juan Cox

You'll need to guess using images

Attached: amjrn44Lm-840w-v1.jpg (29 KB, 359x410)

Ethan Thompson
Ethan Thompson

Just do dead hangs

m.youtube.com/watch?v=p2lOW0ndH00

Henry Allen
Henry Allen

Guys I ate in excess of over 2000 calories of my TDEE today, what do I do? Do I continue to eat 1900 calories?

Juan Gomez
Juan Gomez

Maybe isometrics?

Jonathan Brooks
Jonathan Brooks

Please answer.

Gabriel Gomez
Gabriel Gomez

Guys my pecs look like they only grow on the sides. In the middle theres still a lot of space to fill but no muscle grows there.

Usually when I work out is barbell or dumbell bench, inclined or flat. How the fuck do I fix this.

Dominic Stewart
Dominic Stewart

Can’t see an intermittent fasting thread. Is it like ketosis in that one bad day fucks up the whole process or is just a method of maintaining a calorie deficit?

Jace Campbell
Jace Campbell

Its April 18, and beach season starts in like 1.5-2 months.
I'd need to lose like 13kg to be ripped, is that achievable in 45-60 days?

Jeremiah Peterson
Jeremiah Peterson

Hello frens! I need a good ab routine to incorporate in to my routine. I’m doing PHUL currently but I add ab exercises at the end of each workout. So I do abs 4x a week. Right now I’ve been doing random ab exercises (at least 3) per day. I usually oscillate between...
leg raises
situps/oblique sit-ups
planks
cable crunches
I do whatever I feel like I want to that day, but I want to make a legit routine. Anyone have any advice on this? I’m so close to having abs and want to work on them a little so they aren’t wimpy. Thank for potential (you)s and happy lifting! Pic unrelated

Attached: DE55EAD7-3931-431B-BAF8-A1D063879D5D.jpg (159 KB, 838x1468)

Easton Bailey
Easton Bailey

I know it's a shitty photo, but is my lowerback hyperextending or no?
If you can't see, my apologies

Attached: Screenshot-20190418-132807.jpg (87 KB, 391x1016)

Jonathan Price
Jonathan Price

Tried weighted pullups today for the first time, could barely do 3x5 with 25lbs. The fuck.

Elijah Evans
Elijah Evans

Lacking on shoulders

James Long
James Long

When doing tricep isolation don't lean over the weight so you use your bodyweight to move the weight. The point is to ISOLATE the tricep not to do a whole body movement using your weight to move it.

Gabriel Turner
Gabriel Turner

I have thin bones and I feel like my arms are like ropes and take forever to add mass to them. Progress is slow compared to my pecs, shoulders, traps, etc. Which all got big fairly easy. Pic related.

What do?

Attached: 20190418-073111.png (859 KB, 810x810)

Dylan Carter
Dylan Carter

I get some pretty extreme knee pain in one side after squatting (to proper depth, knees don't cave in). I've tried couch stretches and foam rolling my quads to no avail. Any ideas?

Andrew Perry
Andrew Perry

Unf

Michael Roberts
Michael Roberts

For the last couple weeks my forearms hurt as hell after i do curls.
what do i do boys?

Ryan Mitchell
Ryan Mitchell

Stop it you

Christian Rodriguez
Christian Rodriguez

When am I ready to (re)start oly lifting? 1/2/3/4?
I used to do an oly program but didn't have enough strength (or stamina) for it.

Currently ?/1.5/2/?, 177cm/5'10, 66kg/145lbs

Lucas Ramirez
Lucas Ramirez

Since two weeks i get a very slight tingle down my left leg and the top of my foot with some movements.
It's not bad but it's just about noticable. Squatting or deadlifting feels fine, though im wondering if i have snapped my shit up.
Does that sound like a herniated disc?

Attached: sophia-waldemarson.jpg (122 KB, 1080x1080)

Robert Morales
Robert Morales

I get severely constipated at least once a week. I eat 1-2 kiwis and 75g of oats every day so I think I'm getting enough fiber, and I drink about 5 pints of water a day. Wat do?

Jason Parker
Jason Parker

Do they hurt when you do anything else? Like holding your mouse, or writing on the keyboard? Maybe you haven't trained your extensors?

Daniel Turner
Daniel Turner

no only after curls, during the curls i dont feel pain but i do get a very tight sensation in my tendons.

Jaxson Robinson
Jaxson Robinson

What are the breathing patterns for bench press?

Robert Jones
Robert Jones

Y-your bench are in kilos right

Jaxon Richardson
Jaxon Richardson

Breathe in
Go down
Go up
Breathe out

Hunter Jenkins
Hunter Jenkins

Can other types of muscle like the diaphragm and tongue be trained for hypertrophy

Attached: 1536617245804.jpg (91 KB, 1061x800)

Dominic Rogers
Dominic Rogers

I want my cum to taste better, so my gf will enjoy giving me blowjobs more, but apparently dairy and meat makes it's taste saltier and worse.

What to do /fit?

Benjamin Foster
Benjamin Foster

What part of the forearm hurts the most? The one closer to the elbow or the one to the wrist? If its the elbow try getting a band and do 100 curls each day, do 100 triceps push downs too.
That should fix it, or maybe its the grip you take? Are you talking about barbel curls? If its a strength bar you should switch to a curled one.
Eat more fish, drink only water and do cardio.

Thomas Cooper
Thomas Cooper

how many sets and reps of dips should i do?

Jackson Powell
Jackson Powell

But do I breath in completelly and then go down or should I breath as I go down?

Attached: 1526086262620.png (7 KB, 257x196)

Camden Nelson
Camden Nelson

So I am running pic related w/ Hanging Leg Raises and Farmers Walks after some anons recommended me those in previous QTDDTOT threads.
Are there other execises I should throw in? Something for the arms maybe? I have no idea
mfw stuck at 115kg deadlift and 65kg bench for months but progressing in everything else

Attached: 1543691241986.png (47 KB, 547x465)

Dominic Green
Dominic Green

breathe completely and then go down

Jaxson Walker
Jaxson Walker

If I'm looking to add ~500 calories to my intake to begin bulking do the macros matter? I do OMAD and eat right before bed, about 16 hours before I lift. Already hitting 1g of protein per lb of lean body mass.

Logan Rivera
Logan Rivera

No all that matters is you get enough protein and energy

Levi Cooper
Levi Cooper

for arms you can do hammer curl/dumbbell curl and maybe lateral raises too

Jose Hernandez
Jose Hernandez

129.5 lbs
5'4" manlet :(

Last year I went from 185 lbs to 117 lbs, but afterwards I got caught up in some things going on in my life and kinda derailed my /fit agenda. I'm ready to get back on track, but I gained about thirteen pounds and am struggling to decide whether I should bulk or cut. Any advice would be much appreciated :)

Attached: 20190418-095859.jpg (1.34 MB, 1564x1564)

Colton Ortiz
Colton Ortiz

Thanks user

Angel Baker
Angel Baker

How much sugar per day is too much? Trying to plan out my bulk.

Evan Allen
Evan Allen

Just try to avoid added sugars and you should be good. Sugar provides a really easy way of consuming a lot of calories, but added sugars can fuck with insulin over time. If you're thinking in the short term, I guess as long as you're hitting your macros you should be okay, but someone here might be more well read on this subject than I.

Nathaniel Martinez
Nathaniel Martinez

1. Guys, I'm realizing my split is kinda fucking over either chest or shoulders depending on order.

I do Chest/Triceps, Biceps/Back, and Legs/Shoulders then 1 rest day. Is this fucking my gains?

Also, I just switched to ON Whey...1 scoop or 2? Also why the fuck is it so sweet?

Luis Lee
Luis Lee

Mostly planning on getting them from milk, bananas, and blueberries which I believe to be natural sugars?

Luke Myers
Luke Myers

pls answer

Jaxson Clark
Jaxson Clark

Whenever i get sleepy during the day I get a raging boner. Any ideas why?

Adrian Richardson
Adrian Richardson

Depends m8. I personally do 4x8-12 on hypertrophy focused days.

Cooper Reyes
Cooper Reyes

All of it. If you're struggling, it doesn't necessarily all have to be meat. I mix meat and plant protein sources becausd I fucking hate protein shakes and I still get 120g a day.

Thomas Thompson
Thomas Thompson

I usually do weighted 3x8 on strength days and 3xF if I'm going for hypertrophy. Don't know if this is what I ought to be doing, but I feel like it's doing its job.

Nathan James
Nathan James

thanks lads

Levi Morris
Levi Morris

From what I know, that should be perfectly fine. Try to increase fiber intake though, because the our digestive system evolved to process carbs most efficiently when the source fiber. That being said, you can eat simple sugars found in fruit just fine, but it's best to also have some fiber present in your system to aid in its digestion and distribution of nutrients.

Sure thing my guy.

Also to the two of you I've been speaking to, do you have any input on my post? I didn't get any replies yet and I'm planning on going to the gym soon :(

Jordan Turner
Jordan Turner

At least like 70%. Ideally 100%.

Samuel Sanders
Samuel Sanders

It's your body's natural somewhat passive approach to making it so that you don't have to focus on not getting yourself while you're asleep. That's why morning wood occurs and also why toddlers have such difficulty controlling their bladder through the night.

Isaiah Walker
Isaiah Walker

What's a good lift i can do with just a barbell and free weights that can help get bigger lats? I already do pendlay rows and i'm trying to get good at pull ups.

Attached: 1555342704460.jpg (250 KB, 750x1375)

Sebastian Thomas
Sebastian Thomas

Any recommendations for a bench for my home?
Possibly adjustable?

Jack Ward
Jack Ward

Thanks fren

Attached: 4567654567876.jpg (8 KB, 265x190)

Camden Robinson
Camden Robinson

I want to do something for my general fitness/ conditioning, I came up with

1 min KB swings
30 Sec break
1 min zercher sandbag hold
30 sec break
1 min Jump rope

I want to do that every morning.

The question is should I, over time, increase time per set or add more rounds?

Attached: oh4bpvTikN1r2b2hwo1-1280.jpg (139 KB, 1080x1349)

David Martinez
David Martinez

My bmi is 22 but bodyfat% is probably 22+ 26-, what would happen if i do SS on maintenance

Christian Foster
Christian Foster

If I put a tablespoon or two of oil in the pan, fry my chicken breast on it, and then pat it with a paper towel afterwards, how much of the oil is going to end up in my meat?

Austin Phillips
Austin Phillips

Do I have to pinch my shoulder blades when doing the OHP and the barbell row?

And how do I know if I'm doing the power clean correctly, this looks so fucking weird and difficult than rocket science

Cameron Cook
Cameron Cook

What are the best clothes for lifting? Both tops, shorts and shoes.

Cooper Ross
Cooper Ross

Do I have to pinch my shoulder blades when doing the OHP and the barbell row?
yes

Sebastian Allen
Sebastian Allen

What's a good brand for comforters / bed sets that are cool, breathable, and antimicrobial?

Jeremiah Wilson
Jeremiah Wilson

Anyone?

Jordan Richardson
Jordan Richardson

Have you been lifting at all already or will this be your first time?

Nolan Ortiz
Nolan Ortiz

First time, and i have almost no muscle so i look quite alot fatter than i should :/

Gabriel Rivera
Gabriel Rivera

Checked m8
As for what happens, nothing. Hell you could fucking cut, do SS, and still make mad noob gains.

Dylan Ortiz
Dylan Ortiz

What would you recommend? i have quite alot of fat and if i bulk id be fat straigh away, honestly i am already fat.(AT 22BMI???) So what should i do?

Liam Howard
Liam Howard

Cut and lift. You’ll make linear gains, you’ll do the program, and you’ll be healthier. Keep your diet CLEAN though.
Eventually you won’t get the linear progression anymore, and which point you can change routines and begin your lean bulk

Juan Gonzalez
Juan Gonzalez

And this will help me become lean/"toned" currently i look like the god amongst skinnyfats. Also 500 deficit? my current on is more like 1200.

Christian Morris
Christian Morris

You need to define your goals because you sound confused. SS is not a program to get ripped. It’s to establish a baseline for strength, which doesn’t always come with that ripped physique.
500 deficit
The larger your deficit the faster you’ll lose weight, no question about it. That’s up to you and how much you can tolerate cutting down

Jace Carter
Jace Carter

My idea was SS to get some strength gains then do a program for aesthetics after a few months. And wont a deficit thats too large give me 0 strength gains?

Asher Lopez
Asher Lopez

Again, you have the advantage of noob gains on your side here. Unless you want to bloatmaxxx you’ll have to cut at some point right?
Also gains loss on a cut are blown way out of proportion on this site. Hit your protein goal, eat clean, and you’ll be fine.

Jayden Morales
Jayden Morales

Show me that butthole

Nathaniel Rogers
Nathaniel Rogers

Please guys

Benjamin Ross
Benjamin Ross

if your gym only has two squat racks and they are both occupied and you are waiting to squat, then it is obvious that you are waiting for either one to open up right? You don't have to pick one and wait for only that one to open up do you?

Jason Bailey
Jason Bailey

Please help me im in pain. I was leaning back and swallowed and tilted my neck or something. Now I have like a muscle cramp in my throat. Holy fuck this hurts so much. I cant swallow or lift my head. The pain shoots up into my head and ear when i swallow. Its giving me a headache. Its been like an hour. Wtf happened to me. Please help. I have to go to work in a couple hours but it isnt getting better

Adam Lewis
Adam Lewis

what do you call the machine that is like an inverted leg press? you push your legs out to lift yourself and the weights above the platform. pic related, but upside down.

Attached: cyb-pl-legpress-1-2.jpg (92 KB, 960x960)

Joseph Cooper
Joseph Cooper

sure. first arrived first served. ask both current users how long they will need it.

Easton Bennett
Easton Bennett

I was leaning back and swallowed and tilted my neck or something.
What's your boyfriend's diet like? If he eats lots of asparagus, then his cum is probably sticky. Unless he has an std it should dissolve in your throat within a couple of hours. Also work on your form. Your neck should be in a neutral position when sucking dick.

Jack Stewart
Jack Stewart

pull ups, user.

Jason Diaz
Jason Diaz

hack squat?

Thomas James
Thomas James

is this what it's called? why is this one not more popular than leg press?

Cameron Fisher
Cameron Fisher

Just order steroids.

Ryder Turner
Ryder Turner

Is it possible to dislocate your trachea? The left side is bulging out. WTF. I literally wasnt doing anything.

Fuck off

Easton Rodriguez
Easton Rodriguez

Is the plateau meme real? I for the life of me can't get to sub 160 no matter how hard I try. I've been stuck at 170 for a long time pre Jow Forums. Counted calories right (changed it twice to make sure), working out, etc. But at the same time, I'm looking more fit than before. So I'm not sure what to do. Currently the lowest I can ever go is 161.2 pounds.

Attached: 1531943375456.jpg (67 KB, 675x725)

Levi Carter
Levi Carter

I took a spill and landed funny on my back a couple hours ago. It hurts so I got a look at the spot and saw this. Should I be concerned?

Attached: Ummm.jpg (74 KB, 514x385)

Anthony Roberts
Anthony Roberts

Are you lifting? You may be recomping without knowing

Aiden Long
Aiden Long

typical inguinal hernia. get to a doctor before your intestines spill in your ballsack.

Luke Bell
Luke Bell

sorry bruh. it's unmistakable.

Attached: BRON-inguinal-hernia.jpg (126 KB, 1000x1071)

Bentley Cook
Bentley Cook

You can buy powdered oats. MyProtein call them Instant Oats and they mix into a shake fine.

Carter Sullivan
Carter Sullivan

Yeah, it's about 90% of my workouts. Cardio the other 10%. When I started, cardio was like 80%, but I switched it since it was getting kind of stale. I'm not obsessed with trying to lose weight, but I just find it strange that I can't get under 160.

Lucas Johnson
Lucas Johnson

Jesus Christ eat some veggies.

Carter Murphy
Carter Murphy

Strengthen quads and glutes. You're tipping forward to compensate for that weakness. In the meantime lower the weight you're squatting and concentrate on proper form.

Nathan Cook
Nathan Cook

That's my back. The swelling is right around a vertebra

Levi Adams
Levi Adams

Since you're going to blow your load in record time, pull her knickers off and go down on her until you get cramp in your tongue and can't talk instead. She'll come back for more despite the poor staying power and you'll be able to put a better performance in next time.

Bonus points if you ask her if she wants the old lickeroo first.

Connor Rodriguez
Connor Rodriguez

Iktfb
I look skinny but then I take my shirt off and there’s just that little bulge. Part of being a dude I guess.

Jack Cook
Jack Cook

no bruh I know a ballsack when I see one.

Thomas Young
Thomas Young

I’m going to have to see a lower shot to properly diagnose. Maybe something from the front too.

Levi Ross
Levi Ross

Have a day off between each PPL - sometimes less is more.

Sebastian Wright
Sebastian Wright

Just eat the box instead.

Matthew Wright
Matthew Wright

This is leg press

Leo Wilson
Leo Wilson

Disregard, i read that wrong, its the hack squat like the other guy said

Attached: 1539716635583.jpg (112 KB, 754x1158)

Nicholas Hughes
Nicholas Hughes

do fingerprick blood test for work
nurse recommends lowering my bad cholesterol by losing weight
Don`t want to lose weight because my already pathetic lifts will go down.

What do Jow Forums?

John Bell
John Bell

Doesnt matter. As long as you are not struggling with hunger and over eating, shake protein is fine

James Foster
James Foster

This is a girl, right?

Benjamin Richardson
Benjamin Richardson

I hope not.

Luke Powell
Luke Powell

must.breed.

Aiden Morris
Aiden Morris

Stob being a fatass

Michael Torres
Michael Torres

Should I be doing my lighter lifts (bicep curl and lat raises) as a drop set?

Christian Green
Christian Green

ask a friend to push your spine back in

Adrian Diaz
Adrian Diaz

How much should I plan to pay for gyno surgery? The really mild kind where you just have slightly puffy nips

Attached: 1550323404200.png (307 KB, 483x597)

Robert Morales
Robert Morales

1 min KB swings
30 Sec break
1 min zercher sandbag hold
30 sec break
1 min Jump rope

I want to do that every morning.

The question is should I, over time, increase time per set or add more rounds?

Attached: 1155146.jpg (132 KB, 1080x1293)

Elijah White
Elijah White

Thanks. Appreciate it.

So now an average day would look like:
Bench Press or Overhead Press
Barbell Rows / Yates Rows or Chin ups
Dumbbell curl
Squats or Deadlift
Hanging Leg Raises
Farmers Walks

looks good or? Alternating of course, just an example.

Attached: 1541454698765.jpg (20 KB, 217x232)

Elijah Allen
Elijah Allen

I have never actually understood the relationship between gains and cardio. I've seen memes, but does cardio REALLY kill gains?

Jayden Watson
Jayden Watson

yup looks p good

Jaxson Wright
Jaxson Wright

is it bad that i do push ups every single day when my program is ppl?

Blake Gutierrez
Blake Gutierrez

No, your gains kill cardio

Mason Parker
Mason Parker

Of course not, as long as you account for calories burned during cardio. Look at football players, they do extreme cardio and are still huge

Joshua James
Joshua James

Yeah and if not, look at rugby players. They have a gazillion times more endurance than football players because the flow is way more dynamic.

I have a girl coming over in an hour but I don't know what to talk to her about. We've seen each other twice but there were other people around and even though we made out, we barely spoke to each other and we didn't even chat afterwards. She doesn't really like music and I don't think she has any hobby at all, she's very quiet.
Anyways I have a bottle of wine and all but I fear she'll be a complete NPC again. How do I deal with this?

Chase Moore
Chase Moore

Yeah and if not, look at rugby players. They have a gazillion times more endurance than football players because their organisation does not test for gear.

Isaac Kelly
Isaac Kelly

I have a couple of 5kg weights at home, and am looking to build my traps.

Is there any benefit to doing a few trap raises (3-4x12) at home with them on top of my usual routine? I've got stretches I do every day for recovery purposes and it's not hard to add some extra exercises on.

Joseph Thompson
Joseph Thompson

Yeah, especially if they are right next to each other

Christian Adams
Christian Adams

have really bad flu back in january
first time i have ever coughed so hard that i've thrown up
post nasal drip or whatever
get over flu cold thing
be now
super sensitive stomach, start coughing so hard i start to gag even if it's just steam or cold air
what the fuck do i do

Jeremiah Gray
Jeremiah Gray

blehb

hoe do you deal with your entire digestive tract spilling out your BUTTHOLE whilst doing DL

Attached: gAolUxF.png (848 KB, 553x683)

Robert Sanchez
Robert Sanchez

Big shit before DLs and squats

Ryder Cox
Ryder Cox

can i ever really cure my atp?
my stomach (or at least just between my ribs and my navel) fucking always sticks out and i'm so sick of it, and i think it's atp.
i don't wanna cut since i want my gains but also fucking hell.

Wyatt Parker
Wyatt Parker

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

new
jowforums.com/thread/50475460/fitness

Attached: gsp.jpg (63 KB, 1200x800)

Aaron King
Aaron King

would you pay $700/yr for a gym + teacher + swimming pool + some other nice stuff?
I'm a weak ass 30 yo reclusive fuck that sits for the most part of the day, and I was invited by a friend to this gym. shit's expensive, but I feel it could be of help.

Carson Evans
Carson Evans

would you pay $700/yr for a gym + teacher + swimming pool + some other nice stuff?
Almost 60/month
It's not optimal, but it's not out of the question.
Depends on my budget, depends on commute, if they have enough squat racks/oly platforms, how crowded it gets.
If that stuff checks out, and your friend wants you to go with you, do it.

Ryder Kelly
Ryder Kelly

Jow Forums hello I got dehydrated and nothing I do is fixing it, I've been chugging water and then pissing clear all week and my mouth is still as dry as the Sahara

Ayden Anderson
Ayden Anderson

thanks m8, guess I'll sign up
btw, the swimming pool is small, and trainer is only for general health exercises

Brayden Adams
Brayden Adams

You're body uses protein for thing other than muscle synthesis. If you lack protein your body starts breaking down muscle for those tasty EAA's and such.

So it's generally a good idea to be on the safe side.

Also make sure you are actually getting nutrition, vitamins and minerals in addition to protein.

Brayden Ramirez
Brayden Ramirez

btw, the swimming pool is small, and trainer is only for general health exercises
Eh, swimming pools don't need to be that big anyway. And trainers aren't that important (and can get pretty annoying) once you get the hang of lifting.

Tyler Jones
Tyler Jones

what kind of alcohol can I drink regularly and not get fat? just looking to get drunk without getting fat when I'm older

Zachary Cooper
Zachary Cooper

Uhh, it definitely does. You muscles need time to recover. As long as user isn't in pain and is seeing gains then his routine is fine.

Ethan Evans
Ethan Evans

Just go for the high (~30+)% alcohol stuff: the less you need to drink, the better.

Attached: obama-is-gone.jpg (117 KB, 640x640)

Bentley Bailey
Bentley Bailey

The Twilight poster and dimples of Venus tend to say yes

Luke Richardson
Luke Richardson

Thanks, now I have to throw out my twilight poster.

Julian Martin
Julian Martin

is a 6 day PPL while eating at a 4-500 calorie deficit too much for a beginner?
since i started i've noticed i need more sleep than before and feel more tired after each workout but i still have the drive to work out 6 days.

Disable AdBlock to view this page

Disable AdBlock to view this page

Confirm your age

This website may contain content of an adult nature. If you are under the age of 18, if such content offends you or if it is illegal to view such content in your community, please EXIT.

Enter Exit

About Privacy

We use cookies to personalize content and ads, to provide social media features and to analyze our traffic. We also share information about your use of our site with our advertising and analytics partners.

Accept Exit