QTDDTOTT- "I hate rap but Eminem is okay" edition

>what routine can I do that doesn't involve a routine

Im currently intaking around 3k kcal with 150-200g protein while going 4x a week to the gym. Is that enough?

Not baiting, im just an amatuer at gym stuff

Is there any reason this meal plan a bad idea? Same meal 3x times

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I mean like a good standard routine, for example - chest that day, shoulders that day, legs etc.

I can
squat 80kg x 5
deadlift 105kg x 5
press 36kg x 5 and bench 42.5kg x 5 after a month. Is that good?

> but who was micronutrients

500mg cholesterol, 1034mg sodium, 3700 patassium

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Any tips for improving eye health?

General rule of thumb is 1g protein / 1 lbs body weight
How many calories you need is dependent on your body, try using a (TDEEcalculator . net) for an estimate. When bulking aim at 300-400 calories over your TDEE
If you're not gaining enough your TDEE must be higher so try eating more. If you gain fat too quickly lower calories a bit.

It all depends on how experienced you are, how your lifts are coming along, if you can manage to stick to a diet etc.
For beginners it makes sense to do something like 5x5 Stronglifts because you make fast noob gains, you learn proper technique on barbell lifts and you familiarize yourself with the gym in general.
>pic related
is obviously more taxing on your body so this routine should only be done when bulking. When you're starting out this routine is far form ideal because of previous mentioned reasons.

For PPL, which is more strength focused in comparison to the more bodybuilding focused picture
Push: bench press, overhead press, inclines
Pull: deadlift, rows, weighted pull-ups
Legs: squats, leg press, leg curls
These are the basic major exercises which you'll find in PPL routines. Probably do them 3x5+ (last set till exhaustion). You can always add accessory exercises later such as biceps, triceps, calves...

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TDEE is telling me that i'd need 3.2k kcal for bulk. Im 174cm and 77kg atm, bf could be around 10-12%, but 3.2k feels a little too much, how accurate TDEEcalc is?

>estimate
>If you're not gaining enough your TDEE must be higher so try eating more. If you gain fat too quickly lower calories a bit.

So good for bulking?

I'm the guy who was looking for a routine with 5-ish workout days per week. I've been on doing sean10mm's 5x5 (very similar to SL 5x5) for 3 months and I've been cutting for 9 months, and I was looking for a routine to switch to when I plateau - so I'm not switching right now, I just wanted to know what my options are the day n00b gainz stop. I've screenshotted your comment and the routine you posted.
So I could make a routine with the basic compund movements you listed + some accessory work and it would turn out fine?

Yes, as long as you understand that no routine you do will make you look like that guy, even if you coped it 100%, because you don't have his genetics

I didn't even pay attention to the picture lmao. I know I won't end up looking like that.

what's a good shake bottle? my ON one leaks.
also what's something I can do for 10 minutes before work in the mornings?

Shit, thats literally almost me on the left, just slightly more muscle. Gonna try out that routine on my next bulk. Cheers

I workout at home but want to join a gym so i can expand my social circle with fit/high value people. How do i make gym friends? I dont even want to fuck gym thots, just want some new healthy friends.

Been lifting for about a month. I've increased weight when I can do 3x5 comfortably without getting near failure, but I've noticed lately when I squad I have pain on the inside of my left thigh, near the groin. It happens as I pass the horizontal plane of the thigh, and disappears pretty quickly (so not like normal muscle effort burn). I've tried dropping the weight back down a bit but still have it. Is it a form thing causing it, or something else?

>coffee with glycine
>protein shake
followed a while later by
>3 eggs, raw or scrambled
>3 rashers bacon
>pint of milk

is good breakfast?

Any way to prevent calf cramps? Get them sometimes the morning after a workout, triggered by stretching the leg. Pretty painful.

>raw eggs

Disgusting. Even if there are health benefits to it i would never do it.

just blend it into a smoothie bitch, can't even taste them

Are you supposed to eat/drink during workouts?

its really not that disgusting
most people, to get the most out of their eggs, cook them in a way that leaves the yolk completely liquid. eating them raw achieves this without spending time cooking and chewing them.

Whats better, doing lots of reps in one set, or a lot of sets with fewer reps ?

I was told once that it doesnt really matter, as long as you work the muscle to the point of fatigue.

Disgusting and primitive pilled.

drink water
maybe mix some glutamine or creatine in

How much rest do you need? Right now I'm doing back/chest/rest, could I do back/chest continuously?

legs/chest is what I mean

Went to a urologist today because my right teste hurts. She literally told me to Have Sex.
I chuckled on the way back home.

If they are compound exercises then rest.
If not then no need.

Oh ok, thanks

1) I had sex last week, but i could barely feel something (beej, sex, handjob) , kept losing my erection and took forever to cum. She was tight. Before that, i was used to jerking off daily and without lube because i'm not a cut fag.
Is there any way to solve this? I stopped jerking off and deleted all my porn.
2)Should i maintain abdominal pressure throughout a lift (Deadlift,squat etc)?

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workout bros please give me tips
ive started working out since the beginning of last month and for some odd reason, my recovery is slow as hell. i try to take 5-6 minutes of cold shower but it still takes 4-5 days to recover from the sore while my buds only take 2 days, i try to eat banana before and after break, drink lots of water, but i just cant seem to recover fast enough...

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it's decent for a newbie.

seeing a fucking doctor

blender bottle is the go-to, you can get a metal one if you want it to last forever. Go for a short run before work.

Most people at the gym just want to workout and leave and not be bothered. I've made like 2 gym bro friends starting with light "hey dude I've seen you around a lot, whats your name" and going from there.

it's definitely form. Squats are very much a "everyone is unique" kind of form situation. This article has lots of good advice:

thebarbellphysio.com/fixing-hip-pain-squats/

while traditionally american, eggs and bacon every day isn't the best choice.

Hydration, electrolytes, stretching. For really tight stuff break out the foam roller and go to war on that shit.

Highly depends on your goals. At the end of the day the total number of reps will be the same whether you did 4x8 or 8x4.

this isn't a question

1. Sounds like death grip coupled with being nervous. Completely abstain from porn and sex for 2-3 weeks, including sexy times with your lady. Then start going back into it. Jerk off no more than twice a week.

I'm the same way as far as taking forever to cum, but I'm cut so I just blame the fact that I'm desensitized from the get go.

2. Per rep, yeah. Still breath between them.

Seems like you're talking about DOMS, not recovery. Intense DOMS is super common with new lifters and can feel crippling if you are truly weak. But the good news is that it's only temporary and DOMS entirely goes away after 2-3 months.

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When I breathe in and puff out my chest my I get the V torso and broad looking shoulders, stupid question but do most people take pictures doing that and it’s unrealistic to expect that to hit that in a relaxed state ?

Is there any suggestions/advice you can give to a complete beginner other than reading the sticky?

What do I eat after I work out, I'm unironically serious, I'm always at a lost of what to eat after working out. Do I just get some chicken & broccoli over rice or some shit? Or do I chug some protein shakes?

But what about salmonella, I get your point about near raw yolk but it’s always heated to a high enough to cook the white which i’d Imagine kills the bacteria

Advice on what?

It literally does not matter at all. Eat literally whatever you want as long as IIFYM

How often should you change your routine ? I do ULxULxx right now and have been since I started about 4 months ago, seeing gains and I’ve swapped out certain exercises over that time but wondering if I should completely overhaul to like a brosplit or full body etc

I do a full-body workout, or at least that's what my friends call it, it's where we work from everywhere from shoulders to legs, I can't help but question if this is the 'right' workout routine since I always get absolutely raped by DOMS the next day. Do people tend to go for the body one day, then leg the other?

diet, train, recover - repeat

whenever your current routine stops working or you get bored of it (so long as you're not changing every week because you're retarded)

lots of people do full body workouts without getting crippling DOMS
how often do you work out?
there are lots of ways to split workouts, including upper/lower as you've hinted at

Is it good to do AMRAP on your final set if you still have energy for one or two more reps than your program tells you to do?
I've been on a 5x5 routine for a few months btw.

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go for it
alternatively, lower the weight by 10-20% and do an AMRAP

Hi, Ive been doing calisthenics since february for now (not everyday though, sometimes the gain goblins take over on me) and I feel like I'm kinda reaching a ceiling, for the first months I used to do bullshit, doing pushups sometimes without a real regularity, but then I started being better, I do each days as much sets of 10 as possible + 1 set of as much pushups as I can in 1 set for each meal, but for the sets of 10 I feel like I cant really go above 8 sets since sometimes, so should I continue and maybe eventually I will go above, or should I pass to sets of 15 reps ? I dont really know whats more important, quantity in one set or number of sets ?

Also first of all sorry for the big ass blogpost I didnt thought I'd write this much, and then, sorry also if I talk like a retard, I'm french

I try to work out as often when my friend texts me to get the fuck out and make my body better, so it's usually 2x a week due to the DOMS. I try to do 6 sets of 10 on whatever I can and it usually gets me trying hard as fuck just to make that extra rep, might I just be overworking myself?

So new lifter here, about three months in.
I just came off of my first deload.

When my deload ended and I went back to higher weights I felt like I had a TON of "power" out of low spots but my actual lifts stayed the same and my RPE was still relatively high for weight that was the same/lower than before my deload.

Why? I feel like if I feel stronger out of the low spots I should notice it in the actual weight on the bar....right?

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Is it safe to just not use collars and dump the weight on a bench press? there's no rack and I'm not asking for a spotter. I'm only a DYEL doing 40kg

Will exercise break ketosis?

I have a puppy and used to work in retail so my arms are covered in little cuts and scratches that have turned into scar looking things like after you pick a scab off after a few weeks. Is there anything I can do to get rid of them, I look like I fucking cut myself and always have to explain I’m not suicidal I just have a puppy.

Remember to greet all the regulars once you've identified them. A firm handshake and introduction with a mission statement of your purpose in the gym

>my name is user and I'm here to...

It will impress everyone with your manners and etiquette and make sure everyone knows your name. Don't forget to stitch your name into all your gym clothing, bags, and towels so if anything gets lost or misplaced it can be identified as yours. Good luck.

possibly
if you're not doing similar exercises each time, it's likely contributing to the DOMS
you get DOMS because you're not used to the stimulus, so try to go more often or, if you can only go twice a week, repeat similar movements so you're not constantly sore
also, if you can only go twice a week, full body workouts are going to be better than anything else

This is a retarded question but when to deload during sets?

I was going for a PR on squats today at 5x3 @95kg. On the last rep of the third set I struggled hard to get up and fought not to bend forward and do a half good-morning. At that point I deloaded to 90 and did the last two sets. Should've I kept pushing?

I posted in the motivational thread, but maybe I'll get more insight here.

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I'm looking for an electric shaver who can clean shave and trim.
Any suggestions?

Should I go and workout despite the DOMs then? Just on a much lower intensity level so that I can get used to it? So far I've only had like 6-8ish sessions total

What are alternatives to deadlifts and high bar squats? I have not been lifting for a while and I have to work on my flexibility

Yeah but knowing when to stop is important. Learn the difference between true failure and technical failure. Shoot to AMRAP up to the latter not the former.

Low spots? You mean you feel stronger at lower weights than you did originally? That means you're getting stronger. The higher weight is probably just a mental thing.

Sure, in general collars are unnecessary for bench. But roll of shame works too especially at that weight

You did the smart thing. Pushing is good, but don't put your lower back at risk on a squat. In the future you could also keep the weight the same but break it up into more sets which will be easier to brace for and maintain good form.

yes
some form of active recovery (low intensity lifting) will actually help recovery by increasing blood flow to the muscles and stretching them
you're still just starting, so it's completely reasonable to have DOMS so don't worry about it - keep up full body 2x a week

I have no sex drive.
I also rarely ever masturbate. If I jerk off more, might my libido increase?

Sounds good, I'll go from 55pounds to like 30pounds then. Thanks bro

I mean at the low point of lifts. So when the bar is on my chest, floor, or when i hit depth in the squat.

But good point, maybe just mental.

any recipes for this flavour specifically? it tastes like ass on its own. if not just post em anyway

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just like prison, walk up to the biggest dude and smack him

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Does everyone have a small pot belly if they relax it, or can I actually get a fulltime flat one eventually?

I read on /fa/ that if you get fucked regularly your ass will grow bigger

Is this true?

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Yes, but since I'm not gay I just use my squat plug instead for extra gains.

>become a regular
>lift respectable weight
>dont act or dress like a tryhard faggot and be a chill dude

and people will ask you to spot, talk to you. maybe even want advice on exercises you are strong at or want to work out together. worked even for an autist like me.

I'm down 9 lbs from my initial cut before I start lifting. At what body fat % should I start bulking?

11.7%

So I can't gain muscle while losing weight, fair enough. I'm pretty fucking weak in the first place though, will I become even weaker while eating below maintenance and lifting 3-4 times a week?

Anyone? Is this good for bulking?

So what is the main advantage of Starting Strength over Stronglifts and vise versa? I've been doing SL for a while now but my buddy is saying that it has too much volume and that I could be progressing faster by dropping the volume to 3x5 (pretty much switching to SS) leading to faster progression. I want to get more input on this before committing to it.
Lifts right now are at:
sq 175 (5x5)
ohp 80 (5x5)
dl 205 (5x5)
bp 130 (5x5)
row 130 (1x5)

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Even after 8 months of lifting, I am still making some gains while cutting. My cut is very very low, but Ive gone form 210lbs to 175lbs as of now and my bench has gone from like 105 to 185. Its been a lot slower recently but I haven't lost anything other than body fat at this point.
So if this your first time seriously lifting, try sticking around maintenence and see how it works out. Imo, since I was overweight with terrible fat distribution (all in my belly and bitchtits) I made a point to stick to a cut until I'm happy with my bodyfat. Now with my noob gains, I'm looking pretty decent. Still pretty dyel, but its coming along and eventually I will begin my lean bulk.

They're basically the same program. The advantage of 3x5 is that you can put more on the bar before you need to deload. The advantage of 5x5 is that you get in more volume.

In my experience, I think 5x5 can maybe be too taxing for true beginners. If I were you I would keep going with 5x5 until you start failing on the 4th or 5th set. At that point switch to 3x5. Until that happens why switch?

Thats exactly why I'm wanting to switch, I'm starting to struggle pretty hard on the 4th and 5th. On everything but row at least, for some reason row is still pretty damn easy.

Yeah switch then. Ride that out for a while. Eventually that will get too tough especially with Squatting. At that point you can start squatting twice or once per week (depending on your goals), varying your rep ranges, etc. Greyskull LP could be a good one to do after 3x5 with 3x /week squatting gets too tough. Its very similar but has you squatting twice and introduces AMRAPs which are useful for self regulating.

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When do I need to start wearing a lifting belt? At 315 squat 365 deadlift now.

you're ready now.

you don't need one, but at your lifts you're probably ready enough and would benefit from starting to train with one

Whenever I have a day off, I want to work out but I physically feel tired and sick, when I'm at work I have tons of energy and wish I was working out. What gives? Is it motivation? Is it my diet? I usually have 2 eggs, some toast with butter or cream cheese, a protein shake with creatine, and a cup of black coffee for breakfast. Is the coffee too acidic? Am I dehydrated?

Pls respon

rep ranges for dumbbell bench and bulgarian split squats?

8-12