QTDDTOT

If you roid, yes
If natty, no

Shouldn't be the case. Strength can be achieved without increases in muscle mass (not always) and there is research that shows that hypertrophy can be a driver in strength gains. But to lose muscle and gain strength is hard to do. Since you're doing 531 BBB, it's possible that you're not eating enough while training with less than 85% or 1RM so you're losing fat and muscle due to increased volume of BBB. Your strength gains might just appear to be growing.

I always thought my lats were ok
How do will bigger lats help arm thickness though, genuine question senpai

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Is Built like a Badass good program for athletic and skinny person? I do cardio 2-3 times a week and I want to gain muscle and still remain athletic. I'm 5'9 / 182lbs.

1,5-2h is good in my opinion. In my experience it helps with stress and greatly improves my mood.

1rm are 1/1.5/3/3.5 plates
I want to recomp, how many kcals day should and how many grams loss a week should I aim

It's genetics. I weigh 230 lbs and looking from the front you'd say i'm around 200, side profile is a different story.

Are there any downsides for pork vs beef in a keto diet?

Is pic related an okay substitute to milk? I want to do GOMAD but milk makes me want to fucking puke.
I'm afraid there's too much fucking sugar in this shit but it tastes delicious.

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What vitamins should i be taking if i workout? ( 3-4 times a week - full body)
i've been taking a mix of vitamin C, B6, B12, E + Magnesium?
Is magnesium good when working out? Should i also add calcium and D3?

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I drink 2 cups of black coffee early in the day. Do you think that's enough to disrupt my sleep? Waking up at 4am every morning

If I want to combine lifting with sports (martial arts and swimming), what routine would be best?
>Normal SS
>2 day SS with some plyo stuff on the 2nd day
>a PHUL
>Westside for Skinny Bastards

I'm told caffeine stays active for up to 4 hours after you take it, so I guess it depends what time you go to sleep

>tfw can't do pike pushups whatsoever because of these fuckers
What's the most efficient way of loosening your legs enough to keep them straight? I'm afraid that when I move onto actual weights I'm going to fuck my shit up real fast.

Also, has anybody else had trouble falling asleep in the first few days of nofap? My mind feels too energetic for me to deal with and I fall asleep two hours later than I should....

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>What's the most efficient way of loosening your legs enough to keep them straight?
Post a vid, I don't know what the fuck you mean. You're not gonna fuck you shit up unless you lift more than you can afford. Don't listen to your mom who says you're gonna snap your back and shit.

>has anybody else had trouble falling asleep in the first few days of nofap
No fap is a lot harder than you think user.

GOMAD is a fucking meme you retard

normal SS is the best out of the selection you gave, but it's designed for use in the off season. if you want to keep good at sports, unironically 5/3/1 is good because recovery will be a much bigger factor for you to consider than otherwise sedentary people who have the recovery resources to spend on "full time" lifting.

just be aware that 5/3/1 is suboptimal, but it or something similarly undemanding is probably going to work out best for you, and certainly better than the more demanding ones will.

i don't think you will listen and will probably want to jump into all 3 head on, but whatever i've said my piece

it really doesn't matter. vitamin supplements being related to exercise is an american creation and unless you're pairing lifting with meme diets (snake diet, keto, paelo etc) or are eating a shitty american diet, the chances of you being deficient in vitamins to the point that your gains are impacted at all are basically zero.

Just google hamstring, glutes and calves stretching routine.

That selection is not definitive, and I'm very open to any suggestions for routines that are not on that list. So if you have any, feel free.
Also, what version of 5/3/1 is best for this purpose?

B vitamins, magnesium, zinc, C, D3, maybe calcium and K2. But I'd focus on Mg, C, B, and D3.

any version, the results will be identical. pick the variation that fits your goals best (you haven't explained whether you want to get stronger, more powerful, bigger, leaner etc)

>(you haven't explained whether you want to get stronger, more powerful, bigger, leaner etc)
Damn, you're right. I just want to enjoy myself with sports while staying big and strong. So I guess my goals are maintaining or slowly increasing my strength. I really enjoy sports, and I want to try out different ones often, but I want to remain strong.
Also, I just came back from vacation, and my lifting before that was absolute shit. Should I hop on SS for 2 weeks or so to get my strength back up to normal levels? Or do I just jump into 5/3/1 immediately?

even tho what you wrote looks like a meme, your kinda right...
I was in usa for exchange and i was buy fruits, vegetables, frozen vegetables..etc..like normal shit for me and the cashier was like "i guess somebody wants to be healthy"...What do you mean? this is normal food

i am from eu

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Basically I want to do pic related and touch my toes, but my knees can only bend about halfway in that position without having a shaking fit. And I'm only doing nofap to break my porn addiction.

I've seen sun salutations memed here, would those also work on my glutes and calves?

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tell me about it. i've been in the USA (east coast mostly) for work and the food is shockingly terrible. all hotels i stayed in there serve these fucking weird meat patties that i think was supposed to be sausage somehow, greasy waffles, UHT milk, weird american white bread, literally chocolate donuts etc. have never seen an independent restaurant there either, it's all chilis, denny's, mcdonalds etc. the quality of american food is no meme, it is absolutely revolting after suffering it for 2-3 days in a row.

Hello bros, hoping I could ask for your help on what I should do. Cut or bulk?

Currently weigh 218lbs, was 237lbs 4 months ago.

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cut, definitely cut. why would you bulk on that physique? bulking is for when you're like 10-12%. you're more like 20%

Cut and continue to lift weights, work on shifting that stomach. Looks like youre gona make it.

20% is very generous there lad jesus christ

Definitely cut first

I haven't pooped in 5 days since starting my diet.
Am I okay or are my intestines failing

sure, get your strength back with SS. i'd say after that switch to 5/3/1 and just pick whatever variation you want - all will be useful for slowly building or maintaining strength.

Maybe take some laxatives or drink some black coffee man that aint right

I was wondering how much of a meme stomach vacuums are. My abs tend to be relaxed all the time and my upper abdomen sticks out. I'm looking for a way to strengthen things up.

I'm a fatty btw, 222 at 5'11"

>cutting season start after finals in May
>which means I have no more homeworks and free time after office hours
Can I lift every day and Tennis on rest day and cutting at the same time?
I can bench my body weight

How do I make sure I'm squatting parallel?

Prop your smartphone up on the floor, videoing yourself

Been taking creatine for a month and actually LOST 1.5kg of weight. Does that mean i don't respond to it? Have a hard time believing that i would've "lost" 3-3.5kg of weight past month if i wasn't on creatine, my diet hasn't changed or anything, if anything i eat worse and messier

How do i even check if it works? Just stop taking it and then see if i lose 1.5-2kg of weight in like a week?

If you're losing weight it won't be anything to do with creatine and will be entirely to do with your diet

it doesn't sound like you're fully tracking what you eat, and if youre losing weight (especially at the rate you are) then its because you're in a massive calorie deficit

creatine isnt a magical drug, it just increases the amount of water your cells hold, thus increasing protein synthesis

creatine wont cause you to put on masses of weight and it wont cause you to lose masses of weight either

diet check bruh

I've been bulking for 6 months and I not only I look like ass but disappointed with my progression.
Should I continue to bulk or am I too fat

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Mec tu vas mourir si tu fais GOMAD avec du YOP

What is the best timeframe for short bulking and minicut cycles?

Is it okay to bulk for 4 weeks and cut for 1, or is bulking for 8 weeks and cutting for 2 better?

Enjoy diabetes

What are your thoughts on anytime fitness?
It's the only one with a branch near work and my local gyms suck. Don't really like paying that much since old building had a company gym but there's no space for a bar at home much less a squat rack.

whatever youre doing it doesnt look great mate

post diet, lets look at dis shit

P-Pourquoi?

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doctissimo.fr/html/sante/encyclopedie/sa_1290_diab_02.htm

Which is better for a cardio noob: 15 minutes of sprint drills or couch to 5k? I want to be fast but I also want to have endurance to not get gassed out 5 minutes into a 30 minute jog. I will eventually have both down (or at least be doing both HIIT and LISS throughout the week), but I don't know which would grant quicker benefits to carry over to the other training method

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Sprints are definitely better for your hormones, however if your goal is to run 30 min, train to run 30 min.

I get that. That's the point of training specialization. But I was wondering if doing one of the two methods first carries over well to the other

Your tattoos create the illusion of a corset-cinched waist. At this stage you are in for a penny, in for a pound. Colour your torso in with permanent marker. Use big bright colours.

nofap is a dead meme have the mental power to edge 6/7 days a week

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50% carbs 40% protein 10% fat
Protein 1g for 1 lbs
Calories 200 to 500 more than maintenance
I think i don't sleep enough 6-7hours a day.
Anyway i failed bulking and i dony know if I'm going to retry a bulk after cutting or continue to bulk

I will be bruh, it's all in hand, need to finish my arm first.

I hurt my foot somehow at the gym yesterday, it isn't awful but its mildly painful and uncomfortable to put pressure on, is there anything I can do to make this shit go away? I really don't want to have to take days off from the gym.

Also I'm new to working out so if there's an obv solution I'm not seeing I apologize.

Sleep plays a big part but at 6-7 hours sleep shouldn't be interferring with gains this much.

Your Macro split doesnt seem so bad, I'd advise increasing your fat to around 30% maybe try carbs at 30% too to reduce your body fat gains

it might just be that you have the ecto body type where you're sensitive to carb intake

make sure you keep a diary of what you eat, weigh everything to be certain

at your weight i wouldnt even bother with killing yourself over failed bulks and what not. you've not failed yet. keep whopping back food and increasing your lifts you will put on muscle

>ecto
i meant endo

Gay tattoos

Speaking of weight, is gaining 2lbs a month too fast?
Yeah I'll try to reduce carbs and increase fat
I always keep a diary with myfitnesspal

bump

Is it normal to feel some stiffness and soreness in your back the day after doing deadlifts?

If I don't want to become a competitive lifter or anything like that, would there be any harm in doing a routine specifically for fun instead of power or hypertrophy, for example? I just want to have some fun while lifting, and throw some sports or cardio in there whenever I can. I was thinking of something like PHUL.
Any thoughts?

Are high rep Romanian DLs good for hamstring development?

I'm burning like 600 calories a day on cycling, I go to the gym to lift 4 times a week, and i eat about 2000 calories a day, feel hungry all the time.

But my fat just does not seem to be going down. I can't measure, my fucking scale broke, but my stomach fat in particular won't go, its been the same, i'd say about 17% BF, for like 3 months now.

What the fuck, how do i get rid of it?
My diet isn't super clean, but isn't it just CICO??

Take it easy, let it heal. A megadose of fish oil (12g or so) or a turmeric shot (2 tap turmeric, 1/4 tap black pepper, hot water, some kind of fat) ease inflammation without inhibiting protein synthesis.

Yes, just make sure it doesn't become chronic.

That's what I do. Heavy day light day, full body, then trail running and volleyball when I feel like it. Just have fun, do a squat, a press, and a pull and that's full body.

Are you sure about the 600kcal burn? What are your other macros? Cases like these are when intermittent fasting and carbohydrate restriction can be handy. Doesn't even have to be crazy, 16:8 and 100g carbs will get a plateau unstuck in my experience. Also clean up your diet if you're not losing weight, fatso.

>Are you sure about the 600kcal burn?
Yeah, i cycle for work and i use a tracker.
I don't really keep track of my other macros, i just cant live that kind of life style. I eat healthy, i cook for myself, the main thing i know is what im always fucking hungry but the fat doesnt go.

I'm getting tempted just to try going a week without food.

tsp* not tap, based phoneposting retard

Absolutely. Strap up, go to town.

Is shock put a good sport to get into?

I have no spotter and the bench is always taken at the gym anyway by hordes of college kids and Indians.

So what do you reckon two 32kg/70lbs (so combined 64/140) Dumbbell bench press equates to on the barbell bench press? and what about my 1 rep max?

It's not my max, its my current peak for reps.

P.S is this an acceptable reason to start using the smith machine?

Persistent hunger is a sign of metabolic inflexibility. Your body is getting stuck in the transition from glucose to fat as the primary substrate, this is exactly why so many landplanets with diabetes stay fat, they feel like they're starving because they can't access their own fat. It's why you're not burning that belly fat, your body is squeezing out glycogen from every place it can, and it doesn't feel good.

If you won't track your macros, fasting is the best choice. It will force you to start burning fat, you'll feel less hungry. You should track your macros if you actually give a shit, though.

about a month into SS, wasn't able to add 5lbs to my OHP already. Do I do more reps/sets of the previous weight or what?

>So what do you reckon two 32kg/70lbs (so combined 64/140) Dumbbell bench press equates to on the barbell bench press?

No idea, meaningless question. Just try it

Learn the roll of shame. I've done it countless times with 120 kgs. It doesnt hurt. Leaves a bruise for a few days and that's it.

In short, quit being a little bitch

I dont even know where to begin tracking the macros on a sandwich with 8 different ingredients, i dont want to start weighing the cheese slice and the ham and the mustard. How does anyone do that?

How should i fast then, for how long?

I've seen enough videos of guys dying on the bench press to not take that risk

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Inclined benchpress
Traps
Lats
Cut

Do couch to 5k. By the end you'll be running 30 mins and realizing increases in speed that open the way to Sprint intervals to improve your distance over 30 min. Then alternating between sprints and longer runs is how you get up to 10k.

youtube.com/watch?v=347ql20RUu8
youtube.com/watch?v=kNM2wkhUhEA
Those sun salutations, also sit on a chair, legs in front and try to reach to your toes while keeping the leg straight as possible. Stand up, keep your legs straight and try touching your toes, hold that position (where stretch is the hardest). Pick 3-4 exercises and do them daily.

MyFitnessPal and similar have a lot of preloaded items, you could get a decent estimate if you look at the ingredients once and learn to eyeball it. It's a good life skill anyhow, "close enough" is usually good enough.

Fast until you don't feel as hungry, basically. You'll feel empty, but not as miserable. The first time will be rough, could be 16 hours, could be 24, 36, who knows before you really start burning fat. Have an early dinner one night and try to go for 24 hours, that's a good place to start. It gets easier as you become more metabolically flexible.

No need to keep bulking but you need more muscles. Maintain that and you'll look better after 2 years, once you actually start looking like you lift.

Well you'll never lift so much weight that it would slip out of your hands...

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would it be beneficial to strength gains to eat close to nothing on lift days and then eat two days worth on off days, or vice versa?

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No but i dont want to fail on the last reps. Benching for proper training just isnt viable without a spotter.

I think DBs are fine overall. 32kg is more than i see any one else lifting on them

what does the Jow Forums pose look like?

Can you really target the upper chest/pecs or is it just one large muscle and a regular bench will hit it?

Because my upper part seems less developed than the lower part but i dont know if thats just my shape.

I mean, you're right. There is no need for benching if you can properly increase weight in dumbells. But, in my opinion, heavy ass dumbells can be more dangerous than heavy ass barbell (for joints).

Well when i fail on them they fall to my sides rather than on me

If you try to lift heavy on an empty stomach, you'll fail miserably. It might work if you hit the gym right after waking up but you'll still be starving the rest of the day.

here. Thanks for the advice m8. I just want to ask, how many days per week do you lift? And how many days per week do you do other sports?

Yea but they also might annihilate your shoulders and elbows.