Old one is over 300.
My bodyweight chins are at around 12/10/8/7 and I understand it's a good point to start doing weighted chins. How much weight should I add to begin with? Should I start with a weight I can do 3x5 of and just try to increase reps from there, or increase weight?
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Thank you user. I am 320lbs, about as out of shape as you can get and have very flat feet. Are the sticky exercises going to be good advice for someone like me, and if not what is a good sustainable routine. I want to be able to stand for more than 20min.
stop eating for a month
Why does my chicken breast say 23g protein but online sources say it’s 30g?
I am assuming it’s 23g and weighting it once it’s cooked just to be safe.
Unironically go read about fasting or OMAD
How do I get cheap calories?
>Clean
Rice and beans
>just cheap
Sugar/carbs & alcohol.
Calories from fat are either pricy or inedible (oil).
Bumping for my question
How many calories should I eat?
What's the safest barbell row variation for the lower back?
If I want to add exactly 500 calories to my TDEE, is it really as simple as just doing 500 cals of cardio every day?
whenever i bend my back forward while keeping it straight i get pain in the areas inside the red circles (pic related) and because of that i can't squat or dead. i also get pain in the same areas when i do lower back stretches.
is this snapcity or just some sore muscle? i have had this for almost a week
Should I go to one of those gooks at the mall to get my eyebrows threaded or should I just ask my barber if he can take care of them? Never had them done before except occasionally tweezing the hairs in between them and I feel like going to an actual eyebrow person will have them looking nice like pic related. Really have no idea where to start
Fuck threading, it hurts so bad it's not worth it. Go to a beauty store (look up Brow Bar or Ulta) and have one of the fine young white bitches wax them for you. It takes 5 minutes, they know how to clean up guys brows without shaping them to look like a drag queen. I have thick eyebrows and get them done every 4--6 weeks. Most dudes don't think about their brows but you'd be surprised how much we'll groomed eyebrows improve the frame of your face.
The area between my balls and my butthole is starting to ache again
The last time this happened it lasted a full year
How to prevent
i usually just eat chicken breast i make in the pressure cooker, to avoid extra calories from oil/etc but i'm going insane and need some variation. is stuff like mackerel/anchovies not worth it in terms of protein per calorie? i'm on a cut
Should I worry about bulking/cutting as a beginner? Apparently I'm 28% body fat
MY entire life I've been "patient" with women i like and their boyfriends. im just a respectful guy, i usually like to wait until they're done or realize that they wont be done and move on.
But i've realized that's retarded, and everyone has "backburner relationships", even people who are dating someone.
so, how do you undermine another relationship? I want to let this woman know that I like her and I'm available if she's inclined to give up on her current relationship. In writing this sounds mega-autistic. but how else would she know? I'm not waiting around again.
add tomato puree or tomato sauce and some spices, mix them well and throw that shit on a pan on low heat.
chicken breast has no taste so it fits with everything
does lifting before breakfast has any benefits?
i mean compared to lifting at any other hour, consuming the same number of calories, macros, etc.
Is it important to have a caloric surplus even on rest days or would that just make me gain fat
Rest days is when your body builds muscle
Not the question asker but this is the least helpful response you could have given
Then the answer is yes, yes you should, but at a smaller surplus than usual
Is it okay if on my 5x5 program I start doing only 3 sets of benchpress? I really want to get my benchpress up. I don't want to have to deload just because I can't finish the last set.
Are accessories to be done on the same day as the main lift they are an accessory to? I.E Bench accessories on bench day etc.
Yes
I’m thinking of getting surgically castrated and becoming a eunuch by choice, so I can focus on my job (soldier) and my spirituality/walk with God. I think too much with my dick instead of my head, and on-and-off battle severe addictions to degenerate pornography and impulsive masturbation. I feel like I dishonor the people I fight for and more importantly dishonor my Lord. Furthermore, I know I could then focus even more time into working on my body so I can be an even better soldier, follower of Christ, and husband/father.
What would be the negatives of this? Would it completely remove all testosterone in my body, or would the testosterone produced in my pituitary gland and stored in my testes just be stored somewhere else? I’m seriously considering this as an option, and I need somewhere to bounce my thoughts off of.
>bench day
Are supersets beneficial? Do they help with increasing muscle mass or are they usually used to save time?
What's the problem? Also have squat, DL and press days. Running behind 531 but accessories have always confused me as in when and what I should be doing.
Why do some people say not to go to failure? What's so beneficial from not pushing yourself to the limit?
I started a cut and I feel like garbage. How do you deal with the fact you know your lifts are going to go down, and all the progress you've made is going to be for nothing.
About how wide should my grip for barbell rows be? Nothing seems to feel right. Same as bench press width?
You sacrifice form. Snap city yo.
I had the same thing last month, I think from bad squat form. Deloaded my squat and deadlift 100 lb and then added 10 lb back each workout, after 3 weeks my pain was gone. I also alternate deadlifting days with rows now.
im 16 and am 84kg, im pretty fat but have pretty much no muscle, should i go with a surplus or deficit
Jow Forums vs Jow Forums final
im calling it now
Joining /homegym/ soon.
How much padding do you need on a concrete floor if I'm only deadlifting baby-weights right now. Some online guides seem like overkill.
I'm cutting on 2270 calories right now but not losing weight while working out 6 days a week.
How am I not losing weight? Every TDEE calculator suggests I should be losing weight even at 2400 kcals. I dont want to go any lower because it's already hard to keep my lifts up.
Are vitamin D supplements a valid alternative to taking sun?
Is it better to do consecutive sets of each exercise at once or to do one set of each exercise and go through all different exercises multiple times
Can anyone in NZ tell what level fat dark blue lid milk is?
chicken or bacon
Thoughts on Jeff's full body routine?
AxBxA
BxAxB
Workout A
Squats 3x5
BB Hip Thrusts 3-4 x 10-12
BB Bench Press 3x5
Weighted Chinups 3x6-10
DB Farmer's Carry 3-4x50 steps
Cable/Band Face-pull 2x12
Workout B
Deadlifts 3x5
Barbell Squat/Reverse lunge 3-4x10
OHP 3x5
BB Row 3-4 x 10-12
DB OH Farmer Carry 3-4x50 steps
Face-pull/Pull a parts 2x12
Aren’t raids meant to make you bigger? Looked better and had bigger calves when natty kek
Is flat bench useless should I only be doing incline bench?
I had to take a week off from the gym due to a really bad fever, as well as eating very little due to both low appetite and a severe sore throat (where even milk felt like shards of glass), likely around -500 to -1000 TDEE daily
How much should I expect my lifts to suffer?
How do I know how much to eat? Of all the TDEE calcs I've used there's like a 300 calorie difference
tons of cheap options, but all of them involve cooking so if you don't know how learn.
>always buy meat on sale or special. 12 pounds of chicken at 2 bucks a pound is only 20 bucks for a month of chicken breast.
>stick to simple veggies that don't spoil quickly
>don't buy pricey versions of most ingredients (spices, veggies, onions and other liquid sauces) as usually the most basic version will still taste similar if not identical
>bread, nuts, eggs, rice, and ground beef in bulk.
you have to provide literally any information for us to even ballpark that
Probably yates rows, but they're too easy to cheat imo
well, doing 500 cal of cardio isn't really easy but yeah that's the equation more or less.
bro you're 2% from being obese you need to cut nigga
Dude, you are literally doing the nice guy routine. Spoilers, it doesn't work and girls hate helicopter virgins. Stop going after girls who are in relationships it is ultra cringy and they can smell how beta you are.
Source: i used to do the same shit. If anything girls are just pissed that you were pretending to be their friend only to stand them up when they reject you when they're already trying to get over their past relationship. Don't be a social retard.
you might be a little more tired but I've been lifting fasted for years now since I get nauseous if i train after eating, even after an hour or so.
>I don't want to have to deload just because I can't finish the last set.
it's not deloading if you're pushing what you can actually do.
this seems like bait but if you do this i think you may actually get suicidal. Guys who get castrated, intentional or not, don't tend to do well. Sexual release is a pretty major hormonal part of your brain.
Mostly used to save time. Potentially can increase gains.
by becoming a shredded cunt that has abs that are visible even while unflexed
>bro you're 2% from being obese you need to cut nigga
technically yes, though honestly I don't really think I'm that fat. 5'8 79kg. If you saw me you would probably think I'm just normal
about the same or a little narrower than bench grip. You want your back to feel like it can crush a can in the middle.
almost 190 lbs at 16? Cut bro. You can get at-least 15-20 lbs off by the end of the year. Plus you're in the middle of puberty and can make muscle gains simultaneously
right now it's less for protection of the floor and more for protection of the weights. Not sure how much padding you'd need but the guides are probably right, especially on concrete
I can guarantee you're burning less than you think you are. The scale doesn't lie.
sorta. You still need sunlight but Vitamin D will keep your vitamin synthesis and brain in order.
Stick to one exercise at a time unless you're doing a superset.
Chicken for cutting. Bacon for bulking/faster cancer development
His calves look exactly the same. Back might be a little bigger and dryer. And there are dozens of steroids, not all of them are for packing on mass.
They hit different areas. Do both.
You'll probably need to deload 10-20% if not a little more. But don't worry you'll be back within 2-3 weeks. Just how it is sometimes.
TDEE calculators are ballpark estimates at-best.
post a shirtless pic and see how well you're claim hold ups. No one can hide fat above 17-18%, regardless of how much muscle they have. So either you're not 28% bf, or you're delusional.
>So either you're not 28% bf, or you're delusional
I just got that number from a calculator, I'm not sure really
>TDEE calculators are ballpark estimates at-best.
So what do I go with?
How many calories is too few? if protein powder fills me up and i can get through the day on like 1100 cals with a decent amount of protein should I?
any of them. Record your weight daily/weekly and micro-adjust from there.
think of your metabolism like a bathtub. you can control how much water goes in, but not how fast it drains. You always want there to be enough water to bathe in, otherwise it's a bad time.
Eating that little can lead to lethargy, loss of appetite, laziness, and even eventually muscle loss. Extreme deficits are no good, especially for long periods of time.
quick rundown on ivysaur 448?
also how can i stretch my obliques other than trunk twists?
How do I make my arms bigger? They're not that bad, are they? Every day I tell myself "at least I'm not fat", but being skelly is almost as bad.
scoobysworkshop.com
is this a good home workout plan?
is starting strenght a good for beginners? i ask this cuz a friend told me , less reps do not make volume just gave u "strenght" - i think he is bullshitting but the shortness of SS and similar workouts make me doubt
No
Do SS
>No
Elaborate
Im still the same weight from last week. Is that okay? Im trying to eat at slighttly above maintenance.
And should i rely on inbody machine? It says im at25% bf. Makes me depressed. But at least it got lowered by 1% from last month
scooby is a good guy but his routines are shit. If you're an intermediate do Madcow
what kind of bread haves less calories and low carbs? and if i shouldnt eat bread, what can i change it for??
I just have carpet laid down... so long as you dont drop your weights, you really dont need padding imo
Working out at home with dumbbells
Started doing bulgarian split squats. Added some weight and started feeling some pain in pic related.
What do? I probably do have shit form and I'm weak as fuck after not doing legs at all for some time
Lat pulldowns hurt my shoulder, what the hell is wrong with me. It hurts more the closer my arms are to my body, if I lift my elbows it doesn't hurt
Try these
Ok retards, say I buy 600g of chicken breast with 24g of protein per 100g (as sold), will I still get 48g of protein from eating 1/3 the pack (200g) cooked? In other words, does the protein content change at all when cooked?
no it doesnt change. you are overthinking it big time
going to iceland in december for around 10 days and I want to visit thor's power gym once
anyone been there? is it worthgetting a workout in and luckily get to see bjornsson?
How many years should you lift before cutting?
I went drinking this friday for the first time in ages and got royally fucked up
Two days later I am getting muscle spasms and feeling kinda odd so i check my heart rate and it's in the 50s (i haven't checked in a month or so and im a bigger guy losing weight and it used to be 70s to 80s)
I got worried cause it was dropping down to 51 sometimes
Went to doctor today and he says my Blood saturation is 99% and my rhythm is perfectly normal so im probably just healthy
but i got home and for like half a minute it dropped to like 45???
Wtf is going on Jow Forums do i have bradycardia or not am i gunna need a fuccin pacemaker
lift until you got a fair bit of muscle then cut
is 1/2/3/4 or 2/3/4/5 fair amount of muscle?
neither? look in the mirror and if you think you looking pretty swole and its time to let them show then start cutting buddy no need to obsess over the numbers
post body and stats
Tired of big-ass phone running.
What's the best tiny device I can get to replace it? Lightest thing I'm aware of are earbuds with built-in MP3 players, but that would be just MP3s. What options are there for stuff with preferably at least a timer and GPS? Currently looking at some cheap, tiny-ass Chinese phones, but then I've still got something in my pocket. Looked at fitness watches but anything I saw that can do GPS and MP3s costs more than my fucking phone
probably measured something wrong and/or have weird-ass proportions somewhere
Tfw 6 inch wrist. Is there ANYTHING I can do for bigger wrist/forearms
Thought u had poopie in ur hands looking at the thumbnail lmao
I just broke down right before work out and spent almost an hour crying like a pathetic little bitch because I remembered my ex-wife and realized that no one will ever love me and care for me the way she used to, that we will never be 20 again spending time together carelessly dreaming about our future that is yet ahead of us and that I am now a completely broken 30 y.o. boomer who's not even sure if he wants a new relationship.
Will it destroy my gains, bros?
redpill me on Norskk
are they legit? something seems off but I got interested in their online course on survivalism and shit like that but that's 195 dollars, and I'm not feeling like getting scammed
ex broke up with my a little over three months ago. Eight years in a relationship. I'm not quite 30 y.o. boomer yet but getting there.
Honestly I realized I cared more for her than she did for me. I didn't give up on her but she did give up on me. I know I'm a decent human bean so to hell with people that don't care for me.
Turn you sadness into anger and push that barbell, user. Gains goblin can't get you if you won't let him.
I'm overweight (around 100kg/220lbs while being 1,8m/6ft tall) and weak (can't do more than 25 pushups).
Should I focus on losing weight or on gaining muscle?
In the end I want to be both muscular and fat free, but sticky told me I can't do both at the same time: so what should I focus on first? Gaining muscle or loosing fat? Is it easier to gain muscle when you're skinny or is it easier to lose fat when you're strong and fatty?
Are those reebok metcon/crossfit shoes flat enough to properly squat, looking at something I can bring to the gym without having to swap out shoes for the front squats and deadlifts
Well that’s up to you. In my opinion I think you should focus of lifting. Lift heavy and eat heavy. Keep doing push up and dips and pull ups and go to the gym
read the entire thing, fucking idiot
How much do genetics play in gains and is it possible to make gains too quickly?
For back ground
>6'4
>always had a really nice build thanks to my dad
>but always been a pudgy cunt, semi pec muslces/semi mantits mixed with a gut
>dad is hardcore body builder since he turned 25
>he also works on a fishing boat and pulls pots all day so hes shredded as fuck
>He is also 6'4
>One day decided "fuck it. I'm a good looking dude, Im tall, ive got a big dick the only thing holding me back is being a tubby fuck
>Decided to start working out, nothing too major to start off with due to the fact im unfit as fuck
>routine is 30 minute walk around my town, about 30 minutes of lifting in dads weight shed (pretty much our own home gym), PROTEIN SHAKE WITH SOME CHICKEN BREST FOR LUNCH and then end it off with 20 mins of HIIT running (brisk 3 minute walk followed by a 1 and a half minute sprint, repeat that for four times
>I've only been doing this for a month solid, maybe 1 or two rest days per week
>fast forward to the end of the month
>arms are looking fucking huge (compared to what they used to be anyway), chest is looking nice and tight, man titties are slowly going away (pray no gyno) and ive went from 15 stone 4 to 14 stone 3
So what gives bros? Can genetics really effect how your gains come out? I thought the work out I was doing was so basic id need to wait a good 6 months to see a difference but thats clearly not the case. Is dad spiking my shakes with steroids maybe? Help a brother out.
MY RIGHT QUAD FUCKING CRAMPED UP WHILE IM BENCHING DAMN NEAR DROPPED THE BARBELL ON MY CHEST
You will never look bigger in your own eyes than this moment. From here on on you will always feel small in some way.
>6'4
Your gonna get a lot of hate from manlets but by the sounds of things you started your "workout" at the good weight so you don't need to worry about being hungry skeleton mode.
Did this guy ever post his routine? If anyone has it plz post it.
>6'4
>15 stone
>pudgy
Wat? That's borderline average weight. Unless you have literally zero muscle mass then you might need to consider bulking a little, friend.
Saved from years ago.
Best way to train to ragdoll my gf during sex? She just broke into triple digits for weight so she weighs almost nothing, but I can't effortlessly fuck her for more than 15 minutes without stopping to catch my breath for a few seconds while holding her up. Plz help anons
The deadlift programming is retarded. t. did it for 6 months
>4x4
>wait 3 days
>4x8
Fuck off. I stalled on my deadlift before I cut down to 1x5.
Id look like that if i ate properly and lifted
How is my cardio supposed to be if I lift 5 days/week? I used to just do C25K on off days when lifting 3 days but not sure how to go about it with 5 days. Just chill in the stairmaster for 20 mins after lifting?