/qtddtot/

In a year, I went from 66Kg to 69.5, eating roughtly 3200Kcals per day on average (around 3000 at the beggining, then adding up to 3300 now). I'm 175cm. Should I keep on gaining weight this slowly, or should I increase the food a bit? My BF is probably at aroung 15%, I can see my abs if I'm flexing. I'm not a complete noob so I most likely went through noob gains already (benn lifting 3 years, although not that seriously in the beggining. My lift are still shit but I'm 28 with no sports background before 25)

I'm not sure about the stacies, but I have a few red lights in my room and it is TOP comfy. Very relaxing and aesthetic. I have normal lights as well, but I never use them anymore.

How do you pronounce THOT? Exactly like thought? Or some other way.

i'm 6'1" and 163lbs, down from 200. i'm considering seeing how skinny i can get before bulking up to be the skinniest i'll ever be in my life and for maximum before and after change, does 150lbs sound good or is that starting to become dangerous? would going that low affect future gains or is it better to start now with a bit of fat left? i'm tryna look like a holocaust survivor before getting buff but if it sets me behind too much then i'm willing to skip it.
thot=thought because they aren't worth your thoughts

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Could it be too much fiber?

I took a cereal recently and starting to really like them and want to eat a lot.
Today took this - Weetabix Protein Crunch, how the macros seems for it?
Also if eat it, should probably be morning/pre-workout only, right?

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Can I do a LP routine like SS, SL, or GSLP on a cut? Won't it be hard to progress if I'm eating under maintenance?

Complete noob here. From what I can tell my gym doesn't have a dedicated spot to do dips, but what it does have it this rack with rings on one side and a squat rack on the other. It also has a bar next to it that looks a BIT like pic related, but much bigger and with two raised handles. Can I use it for dips? It sort of sits on the second arms of the rack lower down.

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my back is killing me
very specifically my tailbone, right at the end of my spine, and nothing else

How do I fix this? Feels like I'm sitting on a bruise

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Might've fractured or bruised your coccyx

How much do you work out? Hows your form? Do you do many situps on a hard surface?

But most importantly: how much time do you spend sitting at the computer?

I'm an /ic/ crossboarder so I don't actually work out, besides pullups and a lower-back routine (lunges, good mornings)

I probably spend ~10hrs/day sitting, but this is the first day it started feeling "bruised"

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150 @ 6'1" if fine. I was a little taller in high school and wrestled 160 for a few years. Not dangerous.

Bro dont use the hex bar for dips hahaha ask if the have somehwhere to do dips, they probably do have one of those ab leg raise contraptions that double as dip bars youll look like a fool and get no range of motion those bars are for deadlifts

just calculate you bf% and go from there

Ah I see then. Glad I asked or I would've looked retarded. What about pullup bars? From what I can tell my gym only has angled pullup bars, attached to a machine that is well above my head despite not being a manlet.

Is Westside for Skinny Bastards a good routine if I want to combine lifting with MMA?

>it started feeling "bruised"
If you take your clothes off and try looking at that area in a mirror, do you see something there?
If you do, it sounds like you're developing a pilonidal cyst, and those things fucking suck to deal with.
I had one for two years before finally going to a doctor and getting it surgically removed. They had to cut a giant chunk out of my butt that I packed with gauze twice a day for like a month before it finally closed up again.

Anyway, if you either sit at a desk all day or are very hairy (or both) this condition is relatively common.

How much should I rest between assistance exercises? Eg 3x8 curls or chinups, tricep pulldowns, leg raises etc

Depends on frequency of lifting. Overall solid program IMO. More exercise variation so you aren't as predisposed to repetitive injuries like with SS (this is assuming years of work/accumulation of damage) plus the rear delt exercises should be a staple in all lifting programs

Martial arts eat up alot of recovery time (i'd argue more than lifting) so make you are adequately stretching/mobilizing. You will have joint pain if you don't

Thanks man. Would it be OK to lift 4 times a week? That would mean I can do the entire routine. I think I will do MMA 3 times a week or so. Would that be viable with enough sleep, stretching/foamrolling, and food?

Does your gym have a scale? I've been to 3 different gyms in the past and they all had a scale, one of them even a bodyfat scale, so there was never need to buy a scale for my home. However, i moved to a different gym 3 weeks ago and they don't have a scale and it pisses me off. What the fuck? Isn't it self explainatory for a gym to have a scale?

57kg 171cm with Jackson/Pollock 3 Caliper Method I get this.

>Body Fat %: 14.32
>Lbs/Kgs of Body Fat: 8.16
Lean Body Weight: 48.84

Is this close in any way? if it is shouldnt i become a skeletal in a few kgs?

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bump

How can I quit smoking weed? It makes me not want to lift or exercise.

So I have been squatting for a while now and my quads have grown a lot. But the thing is it looks like most of the meat grows on the vastus medialis or the "teardrop" right by the knee. Could something cause this? It's starting to look kinda weird.
Also my hamstrings haven't grown a bit and they feel like they never even activate during squats. Should they be? Or should I start to isolate them or do shit like RDL's?

Hey guys. Started going back to the gym 2 months ago and started SS after 1 month.

I'm 24, 6'4'' (193cm) and 102kg (~220lbs) and cutting atm.

My lifts are increasing and I'm pretty happy with the results.

However, this is the third time I'm failing on bench pressing 55kg. I don't really understand what am I doing wrong.

Isn't it a bit early to encounter a plateau on BP given my size ?

Any help appreciated.

I don't see why you would be cutting. That weight at that height isn't really that much. Just try to eat at maintenance or slightly above. See if that helps.
But hey man, everyone starts somewhere. Lower the weight and start to increase it slowly so that you get full sets.
Also don't have too narrow or too wide grip.

Any suggestions for a high calorie (~700) lunch that requires little to no effort? S0yl3nt is the only thing I've found so far that matches my criteria, but I'd rather have a proper meal.

Quit cold turkey. Throw away or sell all your weed right now. Don't hang out around people who smoke. When you get cravings occupy yourself. I had to quit for legal reasons and that's how I did it. I still hang around people who smoke but it's easy for me to decline the offer to smoke and my friends respect the fact that I don't anymore

What's with all these YouTube personalities and nutritionists and podcasters trying to convince everyone that are carbs are the devil itself and you'll die at 20 if you don't eat high fat?

>However, this is the third time I'm failing on bench pressing 55kg. I don't really understand what am I doing wrong.
Film yourself while benching to check for any obvious form issues.

Well I lost a fair amount of weight few years ago (60kg+) and I'd like to have more definition. Given all the extra skin I have, cutting seemed like a good idea.

That could be helpful indeed thank you.

If I'm cutting should I be doing cardio? I'm eating at a 500cal deficit. 5'10" 180lbs eating 2,480 Cal. Only problem is I'd have to go to the gym twice to do it since I lift in the morning before work and I already take an hour to lift.

How many seconds can you take in between reps before it's considered a "failure?" Whether it's intentional or not.

I tend to push out all my reps with little to no rest in between, and after 5-7 seconds if I can't push out another I cut the set then and there.

Another bump

I'm close to 1/2/3/4, but until now I've never isolated my biceps. Did some really low weight curls yesterday just to ease into it, but now my elbow is hurting like hell (the non-pointy side). My fingers even tingle a little bit.. I can't fully extend my arm without pain, and it gets worse if I keep it bent. Is this simply DOMS? Never had DOMS that limited my range of motion before.
Do you live in the US? I have a lot of really easy recipes buying nearly ready-made stuff from Trader Joe's. My favorite high calorie meal is a shake:
2 scoops chocolate or mocha flavored whey
1 FROZEN banana (yes it makes a difference)
64grams/2 servings of peanut butter
1 cup of almond or whole milk
Blend that bitch up and you got yourself a tasty, high calorie shake.

I feel every muscle in my legs activating during a deadlift. Is this the best mental cue to follow/am I doing it right?

Now that my doctor finally put me on TRT can i eat all the tofu, flaxseed and isoflavone rich foods to protect me from prostate cancer?
Also getting bald and was avoiding finasteride because it decreases test, can i start taking it now?

Bump

Do some cardio always, as has many benefits. When cutting, use it as a tool to eat more if you need, but prioritize lifting, hence do cardio on rest days or after lifting.

Fads, marketing strategies, charismatic half-lies, etc plus low carb at first has greater impact as you'll also lose associated water weight. Normies will buy those diet/programs/supplements but ditch them after the first pounds lost, then regain the weight (if not more), shame themselves, repeat the process.
Sellers will cash in, disregard the lack of continuity of their "customers", repackage/rebrand the same thing some time later and repeat the process.

Isolate hams, do RDL, curls, hip thrust, deadlift variations.
Squats, especially high bar and front, focus on anterior chain.

I do a pplxpplx and I'd have to go to the gym again after work to do the cardio but I think I'm going to start tomorrow doing cycling for 30 min

If you really think about it, th e story of Zizz is so fucking sad it's not even funny. Dude's fucking dead because he wanted to get laid. Stop idolising him seriously.,

When i did pplpplx, i started with 1 cardio session on the rest days - LISS, cycling. When the weight loss stalled, added 20m HIIT after leg days

So you only did cardio on rest days? Did you increase after? I have leg day tomorrow I was thinking of trying out 30 min of biking after.

I had a single weekly rest day, which i used for 2h cycling at moderate intensity.
Cardio on leg days was limited to 20m HIIT sessions to minimize recovery disturbance.

bump

Going to start SS tomorrow, any tips for warming up. Pretty sure my working sets will be the bar tbqh.
I was planning on doing body weight squats for squats.
Dumbbell bench press before barbell bench press and not sure about dead lifts.

Thanks family

I signed up for swimming 5 times a week ,each time will be around 90 minutes.
theres a gym on the upper floor of the pool.
should i focus on just swimming or swim less to have energy to lift a bit?
my goal is the kind of body teenage girl find attractive(just to claim my title as VOLcel)

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Does anyone else's beard grow up to just below their eyes and so far down it mixes into the chest

And also why do I have so much hair growing out of my ears

Do I need to block the DHT even harder is Finasteride just not enough

If you're starting with the bar alone, don't worry much about warming up.

Bros i started a program and went day 1. my muscles are so sore and im supposed to be benching tomorrow.
Should i go even if im sore? this is my first week

Are hanging knee raises and cable torso rotations enough for abs?

Yes, the pain goes away after the first rep or so.
Just fight through it and the soreness gets more bearable over time until you dont get sore anymore (thats the point where you switch routine).

Let sore muscles rest, continue hitting rested muscles

Progress them and you'll be fine for some time.

take a couple days off, maybe the week.

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Say a workout has hammer curls and bicep curls. After doing hammer curls, I get tired and can't do as much weight on bicep curls even though I could have if I started with bicep curls first. Does lowering weight still help me gain strength?
Ex: doing 30lb hammer curls but then I have to lower it to 25lb for bicep curls after finishing.

I did hanging knee on a pullup bar until I could do 3x15 slowly and not rocking at all. Then I moved up to 2x10 leg raises and end that off with holding a leg raise as long as possible. Then I head to the ab wheel and do 3x10 of those with 3x20 russian twists with a 30 lb kettlebell. So far so good

ur like 20%+ easy.
also no muscle.

How lenient is keto diet to reap the no hunger benifit? Do you need to stay strictly at almost no carbs or can you consume some carb?

Just rest pause them. Knock out 10 to 12 first set, 20 to 30 Second pause and knock out as many as you can, pause and squeeze out the last

This just happened to me at the gym today
>today's back day my favorite day
>after I was done with deads, close grip pulldowns, rows, I wanted to do some weighted chins and weighted dips for good arm and chest gains.
> i started with dips and everything was fine. After that I went to Chins.
>I did 8 reps at the 9th and 10th I was on the verge of nutting on myself at that moment.
Has anyone had this issue? And how do I maximize this feel? Holy fuck it felt great!

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shoo

Can I build any serious body using only dumbbells and calisthenics + cardio

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What do you guys do for body hair? Do you just trim it or do you get it waxed?

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LANNNNMAAAAA

For aesthetics should you:
Focus on getting strong in one compound lift per muscle group
Or
Do a bunch of exercises and variations per muscle group every workout?
So for example should I do only heavy overhead press for delts or should I do bb ohp, db ohp, lateral raises, upright row, Arnold press etc all in one workout to pump the delts up

To stay in ketosis you could have only a few grams of carbs - 20/30? - more than that, will kick you out, get the keto flu and all that crap.
IF/OMAD + drinking lots of water are good hunger management tools, don't restrict protein and give you enough fuel for your workouts, but whatever works for you.

Likely not

Face: shave
Armpits, chest, abs, crotch, head: trim
Balls, shaft: shave
Arms, legs, back: unmolested

Beginner: strength
Advanced beginner: strength + isolation
Intermediate: strength + isolation + trt
Advanced intermediate: whatever it takes

Going on a two-week long hike with the parents. I've never been on a big backpacking trip like that but it's probably gonna burn a lot of calories, right? What can I do to minimize muscle loss and such?

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SS, SL, Greyskull, and AllPros can fuck off. Whats a good beginnger PPL routine that I can do 6 days a week?

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Is it soreness or is it pain?

Okay so l have two questions here

1. Is my routine good enough, what would you do to improve it

Day A :
Pushups
Bench press 3x8
Overhead press 3x8
Squat bodyweight (i dont wanna use a bar cause im at home and no one can spot me)
Skull crushers 3x8
Cardio

Day B :
Deadlifts 3x8
Barbell rows 3x8
Bicep curls 3x8
Shrugs 3x8
Planks 3x till failure
Cardio

ABXABXX

2. How do l sweat less?

I need a medfag to help with my issue. About two and a half weeks ago I injured my leg for sure on top of what I think was another lesser injury. I injured it while trying to raise my leg while my foot and leg was supinated and that put me in a world of hurt. Long story short, it kinda healed but now when I try to raise my leg while pushing my foot inwardly, I feel like a muscle slip on my inner top thigh.While healing my knee and thigh movements were extremely weak and the pain was concentrated in the top middle of my thigh. My entire thigh now likes to twitch and tickle and I cannot find anything online that refers directly to the involuntary subcutaneous movement. Is this gonna go away or does my drawer-detector need actual medical inspection?

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Day 6 of my cut, I feel like shit. I stalled out halfway through ICF today.

I'm only eating 300 under my TDEE. I've gotten enough sleep. I've had enough rest on my rest days. What the hell did I do wrong? I'm switching over to PHUL next week for the sake of gaining some aesthetics. I feel like trash right now. What do I do?

soreness

Finally let my retard friend talk me into going to the gym. Hes no master but I'm happy I'll have someone to show me thr ropes. He already has some program he said he'd start me out on but I was sceptical (it wasnt SS so I didnt recognize it) and said i was just going to start with two times a week. His reply was that twice a week wasnt going to give me any results. In my defense I work an extremely physically intensive 10 hour shift job that I can't afford to not bring my A-game to. But I also have no idea how much the gym is going to tax me either....

So! Do I stand my ground and go at my own pace, or am I being a faggot (I'm incredibly socially autistic so thats a distinct possibilty) and should I just do as he tells me and take up his recommended program despite him being amateur himself?

Yes

Has anyone tried Vince Girondas steak and eggs diet? Or a variation of it? I've been looking into it because i want to recomp my body a bit. I'm currently around 20% bodyfat, decent mass for a noob, but i want to continue lean bulking for a while without getting too fat. I still feel like there a many more gains to be had before i go on a dedicated cut.

Any advice?

Should I even bother doing a strength program like SS or 5x5 type program if I need to lose 100lbs? Or should i just do some PPL/lift more reps? i also do 30-60 min of cardio a day

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anyone have that video of the asian going to the gym with a dildo?

Yes to what, increasing the caloric intake or keeping the bulk (very) slow?

Probably because your body is actually absorbing it and isn't having to shit out so much useless junk

I just ate a whole lot of bullshit yesterday and the day before. Is it better to fast today, or eat healthy food to detox? I'm planning to fast anyway but I'm not sure it's so great fasting straight after eating nothing but junk.

I've been lifting for a while but always avoided deadlifts, I'm not the most coordinated person so I pretty much stick to stuff that I can lift heavy things without fear of messing it up

A buddy wanted to show me how, so we started really light 110Lbs. I did two reps and he said the form was good, I just had to commit to setting the bar back down. But the entire time I was worried about my lower back pain flaring up.

We gave up on it to try another day and carried on with our back & biceps routine.

Back in the barracks he wanted me to do the form with no weights, and when he described thrusting your hips forward as your hit the top, everything was fine. But then he said to pop your butt back out to prepare to lower the weight.

Horrible pain. I doubled over and I'm still hurting 24 hours later, even with no pain.

Two months ago I was carrying a 40lb piece of equipment on an icy motor pool, I slipped and fell flat on my ass, at the time only my tailbone hurt, now I'm wondering if I seriously messed something up, what should I do?

I don't want to see a medic because I'll be sent back to the States or stuck in a shitty army hospital for 2 months longer while everyone else gets to go home

Will I ever be able to deadlift?

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I don't know what that diet is but I've done a diets that mostly steak and eggs, with a bit of spinach.

It's pretty good but like all keto-esque diets you might find yourself being tired as your body adjusts

hips are too high. shit power transfer. this guy prob can't pull 4 plates

Realize it really doesn't matter. You're going to have good dates and bad dates regardless of your performance. Some people click and some don't. If something feels right things will work themselves out. Trust your gut. That's a good rule for 99% of things in life.

No he definitely can't, but even if I did everything right, will I mess my back up even more?

If you already have an injury even a minor one, do not fucking lift anything at all unless you want to make it even worse.