QTDDTOT

Is looking down when you squat a meme? I know that looking up is bad for you, but looking down definitely feels different from looking forward.

Also, if my knees feel strained when I bodyweight squat, is that a sign of bad form?

Pic related. I'm applying the full weight of my autism to SS.

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Do I use this to find my protein needs?

Are romanian deadlifts (or stiff-leg) a good leg exercise for absolute beginners?

Fairly athletic bc I play sports, but never done any serious lifting before so don't wanna injure myself

health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
"""
To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator.(fnic.nal.usda.gov/fnic/interactiveDRI/) For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day. ...

Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level.

However, over the last several years, the public health message has shifted away from desired percentages of protein, fats and carbohydrates. For example, the current Dietary Guidelines for Americans emphasize the importance of eating healthier protein rich foods rather than concentrating on specific amounts of daily protein.
"""

I saw a study once that said you could build muscle even with only 14grams of protein a day, but I couldn't find it now, so I don't know the credibility of that statement/memory.
TLDR: Sure

Any exercise is good for a beginner, because everyone is at once a beginner.

Just don't do a lot of weight and progress when you have the form down.

What's the cheapest source of protein you can think of? Trying to autistically make a potato-based s o i lent knockoff (for my own purposes, not going to try to sell this mistake to anyone.) though it's much more a paste than a liquid. Trying to find a way to increase the protein content without making it disgusting and inedible. Ground chicken breast, eggs, and tuna are all a bust, so far.

What's the best pec building exercise I can do with no bench? Floor press? Dumbell floor press? OHP? High volume pushups? Weighted pushups? Dumbbell pullovers?

Every single time I sleep, I wake up after 6 hours to take a piss. It doesn't matter when or how much I drank the day before. I can usually get back to sleep right after for a couple hours, but I know it's already fucking up my sleep cycle. Is there any way to fix this? I already use earplugs, melatonin, and blackout curtains.

On the sticky it says to aim for 1.5g/lb of protein per day while cutting. Is that based on your current weight or your goal weight?

Do a circuit of burpees, bear crawls, pushups, mountain climbers, lunges each for 1 min rest 20-30 sec between. Then run 2 min sprint 30 sec. repeat 3-4x.

Is it possible to get an allergy out of the blue? I've never been allergic or intolerant to any food before, but recently dairy has been making me bloated, moody and just not well. A few days after this happened, I started getting an even worse reaction to wheat - my fingers and eyelids swell, I get ridiculously bloated way past what is normal, extremely lethargic.

It seems like just eating meat, eggs, fish and nuts keeps me well, anything else I get a reaction to.

Please somebody answer this for fucks sake.
Thanks

When you can do 2 x 6-8 unweighted

Should I be drinking protein shakes if im kinda fat and im trying to lose weight through some light weight lifting and cardio

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What's a good routine to do after PHUL? I'm cutting but I'm trying to focus on hypertrophy/more reps at heavier weights

If you're counting them and still eating at a significant deficit, sure.

Should I cut, bulk or eat normally? I'm beginning to workout after years of a NEET lifestyle and honestly I want to get rid of my belly as fast as possible but at the same time I want to build muscle to get stronger.
I'm at a crossroads about what I should do first. I'm 5'9, 165 lbs.

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You should definitely bulk. You're dangerously underweight.

Are you jesting or serious because I do feel skinny but my stomach is so big and I honestly feel like I'm overweight by a large margin.

Novices can build muscle and lose fat at the same time, it will just take longer for your gains to be visible so be patient. Eat 100-200g protein in 1500-2000 calories, lift hard and sleep a lot. Pick a routine and stick to it for six months without changing anything. SS and SL are the recommended novice routines.

Cut you fat fuck. If you've been NEET you'll gain strength for months before a cut starts to slow it down.

What's SL? I've heard of Starting Strength from lurking for a long time but never heard of SL in any threads.
Yeah, I'll just cut then. Got any Jow Forums approved foods?

StrongLifts. It's similar to SS and has an extensive guide and a pretty good app.
>Got any Jow Forums approved foods?
Meat, fish, eggs, liver, cheese, nuts, beans, oats, vegetables and fruit. Only have small portions of pasta/bread/rice. Cut out sugary shit if you can.

Best ON flavor beside double rich chocolate?

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Anyone? I want to avoid injury but would much prefer working out as much as possible.

As a complete beginner to lifting, what weights should I start with? Lifting an empty bar? How much the smallest plates you can put on a barbell do weigh anyway?

I have a bigger gut than any "skinnyfat" photo i've seen but way skinnier upperbody, like close to complete auschwitz upper body and an actual gut. My bmi is 18.4, do i just bulk at this point? i've never lifted before.

Whats a good dumbbell routine? Can't go to the gym for a while

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if you can accurately differentiate between actual pain and mere soreness... push through it.
soreness shouldn't stop you from working out. i guess you're a beginner. it's completely normal to feel sore. most of those muscles are not used to the stress that you're now putting them through every other day. it'll go away. i pretty much never feel sore even after very tough workouts these days. it's just part of the beginner process.

depends on what you'd consider "bulking"
eat slightly more than your TDEE to build muscle? yes, go for it.
eat a shitton of food to gain mass, to GOMAD meme shit or similar bullshit? nope.

I just follow the scooby caluclator so I think its a 15% surplus. Anyways the fat is incredibly jiggly and when i lean forward all the way it only covers like 5-6cm on the middle of my stomach because it hangs straight down. Is this loose skin or actual faT?

start with the empty bar. if you're a complete and utter newb, your priority should be learning the lifts. proper form, getting that shit right is more important than anything else before putting more weight on the bar.
then slowly work your way up to find out where your actual maxes and work weights are with a routine like SS or SL - adding weight to the major lifts every workout. it'll feel extremely easy at first but it'll get hard on your body quickly. once you're no longer making linear progress, switch to a more sophisticated routine.

if you look at his body, he's looking forward, just his body is in forward angle, really noticeable in that one pic, he's not actually looking down.

I can only do up to a maximum of 15 pushups before I fail on a set.. What am I doing wrong Jow Forums?

not enough push ups

have you been extremely obese in the past? if so, may be excess skin. if not... might be some difficult to get rid of fat+water depots. in any case... building muscle will help you. filling that shit with muscle mass will look better and your body will burn more calories if you decide to cut again once you got some decent strength.

Tips on not eating food? I am skinnyfat with a decent muscular base. My abs are almost out but theres a flab of fat on my stomach and hips. Face also kinda fat. I already lowered sodium intake.

this desu. do more push ups to get better at doing push ups.
do them whenever you can... your body recovers very quickly from those.

consume more fat and fiber. will keep you satiated for much longer and making eating less a lot easier.

How to jog for maximum distances? Every month theres a marathon and I keep burning out too soon. Only the last hundred meter I sprint my ass off.

I do three sets on a given day. How many should I do; and how many is too much generally speaking, before I start doing too much damage to the worked muscle groups and not gaining at all?

5 day ppl with only 1 leg day
yes or no?
if you do 2 legs day, do you 3x8 and 5x5 other day?

I have very little loose skin, honestly I don't know how. I assume its because im still young. I was at a BMI of 28 and just cut without lifting or anything to get skinny but yeah.. never happened.

Should I do SS or SL until I don't progress linearly anymore? those are the beginner programs that i've heard about.

see this post

Take any PPL routine and
>switch bb exercises for their db aequivalents
>look up bodyweight stuff and try adding weight
>go for less weight and more volume (look up gvt for inspiration)
>scoobysworkshop.com
You're legs will not get huge though. But definitely in a good enough shape. Lunges, db diddies, pistol squats are all decent exercises.

Yeah I've been practicing the form lifting a pull up bar for now before I'll go to the gym

good.
once you're doing that stuff at the gym, don't start to "ego lift"
don't put more weight on the bar than you can handle, even if some idiots seem to make fun of you or you simply don't want to "feel like a pussy"
everyone got to start somewhere. nobody started benching 200lbs in skelly mode the first time they hit the gym, no matter what they might tell you. work your way up slowly and make a safe and enjoyable habit out of it. with time and proper nutrition there will be gainzzzz aplenty and you'll feel great about yourself. don't ego lift, destroy your body with some stupid/unnecessary injury and quit... like so many others.

currently my 1rm are at 92KG 5ft9

60KG OHP
75KG BP
150KG squat
180KG DL

its sad because my bench is so awful and i focus alot of my time on bench but it wont improve like my other lifts. I bench heavy flat twice a week, do incline, decline, both dumbbells and barbells.

How can i improve my bench?

Okay, I have been to the gym with an instructor before and well.. I failed 10 reps with only the bar on benchpress so i think 5x5 bar only is a good starting weight for me.

Try switching bench for weighted dips for a month or two

or roids

was the same for me a while ago. i started doing close grip BP and just some additional 12 rep sets every now and then and broke that plateau after a while. been progressing steadily again ever since.

When doing benchpress, theres two types of grip I can apply. Barbell held in fingertips or barbell held in palm (more difficult and feels different). Which one is better for muscle gains? I feel like the first grip (barbell resting on fingers) is compensating like leaning back during OHP (bad form easy reps, less gains). I hope someone understands what I mean.

How do I correct size imbalances? My muscles on the right side of my body are slightly larger than on my left

Nofap

do some additional hypertrophy dumbell work with your left

too fat for weighted dips
my program has close grip bench for training triceps, I do 3x3 for my heavy bench sessions, but i think youre right, i should add some high volume sets, will try that.

Dips (forward leaning)

I have ~20% body fat. Is it going to be impossible to see my abs even after bulking?

no matter how much you'll train that core+abs, with 20% bf it won't look fuckable.

>won't look fuckable
Don't worry tons of twinks love the builtfat bear look

Never got the dips meme, might be true though. Flys and db press worked good for me.

>Can I get stronger without getting bigger? I want to become denser.

Yoga makes your muscles longer instead of wider.

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>Got any Jow Forums approved foods?

anything that looks nearly the same as when it was harvested.

How do I achieve this type of body?

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i think you have to be asian

Apparently ejaculating fucks me up. For years I would 'randomly' have days where I feel like absolute shit. I get a strong pressure in the front half of my head and my entire body feels weak. It takes a lot of effort to muster the energy to move around or even talk. Not necessarily tired but completely drained of energy. I did nofap for a couple weeks and I've felt great since day 3 or 4 onward but I had two wet dreams last night and I'm back to feeling like shit. What do I do about this? Could it be a serotonin imbalance?

Before the Industrial Revolution, this used to be a totally normal occurrence across society, so don’t worry too much. Would you be able to drink more in order to wake up somewhere around the 4 hour mark instead?

en.wikipedia.org/wiki/Postorgasmic_illness_syndrome

Current weight

Good point, I should've been more pedantic. I mean looking down but like 4-5 feet forward. I'm not talking about looking directly down or looking your reflection in the eyes.

Thanks man, this looks exactly like what I have. Fuck my life.

1-5 reps is for this kind of strength. The idea being heavy ass weight you can only push for reps of 1-5. It only puts muscle on you if you desperately need it and otherwise just conditions your nerves to make your muscle contract harder at all times giving you this density like effect you want.

Prime Day occasionally cascades into deals for other companies, anything notable for fitness/homegym gear?

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large fitness gear is cheapest directly from the provider's website. the only things youll find cheaper on amazon are one-off things like wrist wraps or belts

I'm pretty sure that's what he was asking. Deals for companies other than Amazon.

does eating melatonin fuck with your gains? currently transitioning from night shift to day shift and will be eating it for a short while.

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To the people who go to the gym before work, how do you do it? lately im much to tired in the morning to have a descent workout and cut my workouts much shorter. I finish work at 10PM, i think il go after work now and shift my sleep schedule and see how that works out.

youtube.com/watch?v=FWizDhYjGsc

0:48

What the hell is this guy saying you should instead? Either my brain or my ears aren't working. I am ultra skinny fat after doing a very unhealthy, low calorie diet and need to build muscle mass, especially in my back.

At work we have to do this really unsafe and probably illegal thing where we pull trolleys full of heavy stock down a ramp. I can pull this shit on a flat surface just fine, but I normally avoid the heavy ones if I have to take it down a ramp because the momentum would probably result in me being crushed. I literally refuse to do the heaviest ones because this job isn't worth serious lifelong injury for.

My question is, how come my coworkers who are pretty much the same as me in body composition (ie. lanky white dudes) don't seem to have any trouble pulling these trolleys down a ramp? Do they just have strength without noticeable muscle definition?

Ignore him, here’s Jeff rebuttal vid
youtu.be/Aw5EfLi4JGo

Hang cleans and power cleans. But you should ignore him and do deadlifts anyway. The guy is a genetic freak who jumped right into super heavy deadlifts and snapped his shit up. If you start light and work your way up slowly you'll probably never injure yourself.

how do i make my delts rounder? is it just unfortunate genetics or should i hit rear delts better/more often?

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What's the consensus on seltzer, club soda, or sparkling water? Is there anything inherently bad for your diet with carbonation, or are they still acceptable since they're 0 cal/0 sugar?

Do testosterone booster pills actually work or are they just a meme?

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Mostly meme. They're basically just multivitamins. If you're deficient in certain nutrients like zinc, then supplementing will bring your testosterone up. If you're getting enough from your diet, supps will do jack shit.

Thanks friend. Appreciate it.

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>start doing rear delt flies
> barely manage 3 sets of 10 with 6kg db
What are best exercises to train rear delts?

bamp

How do people manage to read the Starting Strength book? I didn't have too much trouble getting to about page 100 when I was just nodding along and trying to get the gist of it, but when I've tried to study it I've realised that it's more autistic than an undergraduate mathematics textbook.

Pic related, it's my notes from the first 30ish pages.

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Band face pulls and pull aparts.