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Candito LP Heavy Lower

Squat
Deadlift
Optional exercise 1
Optional exercise 2

I've been doing
Bulgarian Squat
Romanian Deadlift

This OK? I lift at home so no machines, I was considering pause squats.

What did you do when he asked to send him a pic?

I first screen shotted some pictures from an e thot on snapchat and made a dating account. Then I took nudes from a site where post nudes for free and sent him thoughs. It’s just sucks when you get invested in a dude and they ask you do some shit like send him a pic of you holding a glass of water or a peace sign or something

Based

Based(Cringe) and Sadistpilled

what happened to /fraud/

will I see gains on this?
due to work shifts I usually have about 25-30min per session; usually 4-5 times a week
some days I do get more free time so I thought of just increasing sets of this
like so
btw I'm 1/2/2/4 for 1rm currently (my squat sucks)

> ohp : 1-3x10
> squat : 1-3x10
> barbell row : 1-3x10
> rdl : 1-3x5
> lat pull down + pec deck : 2-3x10-20
> ez-bar curls + bent-arm pullover : 2-3x10-20
> abs + dead hangs : 2-3x2min

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I don't think youre into loose skin territory yet, you have to have a real belly for that.

that is of course, as logn as you follow trough

your pic is very weird, i cant tell if youre ultra buff or ultra fat. It's like i could see the faint outline of abs there. Are you sure your numbers are correct? at 90kg you should have a considerable belly.

Are there any downsides to doing seated cable rows over dumbbell rows?

Where can I find a manlet power rack? I want to move onto compounds at home with a barbell but my basement ceiling is low. Everything I find is either too tall or cutting way too close for comfort

Titan short rack it's on amazon. It's perfect for low ceilings and durable

Will check it out. Was looking at this but it's pricey

roguefitness.com/sml-1-rogue-70-monster-lite-squat-stand?a_aid=577ae9a00695e&chan=blogpost&data1=short_racks&data2=sml-1

Not worth it. The titan rack is 300 on amazon right now and the dip bars are only 60. A much better investment. Sturdy, dependable, short.

That is the T2 short rack? I'll think about that one then. Looks like I need J hooks to do bench but that isn't bad of a price for em. The dips I can do later. Thanks man really appreciate it

I keep waking up at 5am, like wide awake, and it fucks me up for the rest of the day. I’ve tried to force myself back to sleep until around 7-8 but that just makes me feel worse. I usually go to bed around 1130-12 and 5 hours of sleep just isn’t enough for me to function properly. How can I prevent this?

Comes with hooks.

Is there a good at home bodyweight/dumbell routine?

How much worse for gains are machines compared to free weights. If the bench press station for example is taken/crowded, is it bad to just go use an equivalent machine?

When it comes to eating, sleeping and working out, how do you balance these things or in what order should or should you not do them?
Should I eat before or after working out? Should I do a heavy breakfast right after waking up? What's the right way to spread workout, food intake and rest over the day?
I'm not entirely sure how this works and I need food cause I'm underweight and trying to gain.

>Are chickpeas estrogen bombs
Most plant foods are lightly estrogenic. That is, they contain sole phytoestrogen. The worst by far are nuts, seeds, breans, and legumes. The worst of these by far are s-0y, followed by chia and flax. As long as you avoid those three, plastic, non stick pans, and muicipal tap water, I wouldn't worry too much about the rest. These are all very, very easy to avoid.

Jesus man work on your squat form then. If you can dl 4pl8 then you can squat more than 2 and don't know it. Your dl should normally only be like 20-40% higher than your squat max, not almost 2x.

noob here what's the best way to balance the imbalance in my arms? I'm doing curls and my left fails when it feels like my right could do another set.

Is any moderately rated cheapish pullup bar fine? I just want something small since GSLP recommends doing some chinups/pushups every day.

I've got a pretty cheap bar that slots into any doorframe. Apart from some minor damage to the paint, it works fine. Start and end every day with a few chin ups.

I still have tricep doms from 2 days ago. Is it safe to OHP today?

DOMS are not dangerous

I want to get into olympic lifting, where do I start? Give me all your links, tutorials, books, mobility exercises, beginner programs etc.

I want to mix oly lifts and hypertrophy work btw

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How should I work out when I’m cutting? Mostly I do cardio and aerobic exercises, and a few compound lifts and bodyweight exercises too. Is this pretty much the right way to go about it?

But I'm not sure if it's interfering with recovery

is preworkout bad for you?

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So to lose weight I cut out practically all processed shit and soda. Suddenly everything tastes fucking amazing. How much have I been missing out?

What can I do to make my chicken breast sandwiches less bland
>Chicken breast
>Garlic salt
>Onions
>Paprika
>Black Pepper
That's all I have on it.

When calculating TDEE, do I consider my bycicle commutes as training. I ride it 5 days a week to work and back, aprox 1hr daily. I also lift 4 times a week. That would actually bring me to what, 9 trainings?

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Depends on how much it elevates your heart rate. Lifting doesn't do much for calorie burning either, high-intensity cardio is where it's at.

Well there is a table of sorts/calculator that I used and according to it I burn around 500 kcal. This is the calculator I used: keisan.casio.com/exec/system/1350958587

Im at 183cm 99kg and riding it at a speed of approx 15km/h

Been thinking about changing lat pull downs to assisted pull-ups in my routine. I think my form is alright, but i still notice that i'm starting to cheat and use my weight when pulldowns get hard, shouldn't be a problem with pullups. Any reason why i shouldn't?

Eh, just going off distance and time can be a bit dubious, since it also doesn't really account for any elevation change or stopping. Heart rate measurement is typically much more accurate. The harder your heart is working to push oxygen to your cells, the harder your body is working overall. Assuming you're in your early, 20s, about 120 BPM is a good target rate. This is what I use:
runtastic.com/blog/en/calories-burned-calculator/

>runtastic.com/blog/en/calories-burned-calculator/

Thenk fren, I have a mi band and I'll use that on my bike rides for a few days just to sort the dillema out. If I hit those numbers I'll defo Include the commute in my tdee calculations

i get knee pain for about 5 mins which then fades away after squatting high intensity (>100kg/225 lbs for me), mostly in my left knee

any tips?

I'm getting noticeably weaker. What do i do any tips to get my strength back. what the fuck is wrong with me. I could workout everyday without any problems.

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So whats the best way to aproach fat loss during a cut? Intermeme fasting, OMAD, or just a regular deficit with a high protein intake? Considering that im 5x a week at the gym with a high volume routine, would it be best to stick to classic deficit diet so i gradually take on protein during the day, unlike omad?

Would love some input

Best TDEE calc? Scared that most of the online ones are putting me off, or am I wrong to think so?

Whichever you can stick to. Personally I prefer a regular deficit with a high protein intake.

What's the cheapest but still good tasting protein shake?

What kind of water do you drink? I know that most bottled water is actually just tap water.

I think I may have too many stretch marks on my thighs. The thigh skin near my crotch is just full of stretch marks, there's hardly any normal skin left. I started riding a bicycle recently and noticed that it got bruised easily and turned purple. Could my thin skin be a problem?

I'm doing PPL x6 per week, eating on a caloric deficit of 10% with 1g of protein per lb. Bodyfat is around 16% (I have more fat in thighs than abs). I also do 30 to 60 of running almost everyday, about 5 to 7 miles.

If I keep like this, what should I expect to look like in 6 months?

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I mean, is there any difference regarding effectiveness of fat loss?

Thank you captain broscience.

My understanding is that you should eat at least 20-30g protein every 3-5 hours to stimulate muscle protein synthesis, so a normal diet should in theory be better for keeping muscle mass. I think the other options are just if you find them easier to adhere to, and I don't think they'll provide any more fat loss if calories are the equated.

Alright, thanks, mate

Step 1: Get access to equipment. A proper platform, spinny barbell and bumper plates. They make a difference.
Step 2: Watch a fuckton of olympics footage. Really understand what the movements look like, try to picture them in your head.
Step 3: Watch a fuckton of Juggernaut Training Systems on youtube, they've got LOTS of tutorials and technique from great coaches.
Step 4: Get a Catalyst Athletics account, it's free and you'll be able to see their programs. They also have an exercise directory so you can see what all the variations look like. Follow their starter program when you're feeling good with the movements.

Juggernaut have Pillars of Snatch/Clean/Jerk playlists, very very important.
youtube.com/watch?v=nkdcfgqq9Rk

Oleksiy Torokhtiy also has an awesome channel with slomo videos of the movements.
youtube.com/watch?v=LQZ7EUiRcds

Understand that you'll be lifting baby weight at first regardless of your strength levels. Strength is a skill and these are very different movements from powerlifting, you're gonna be wobbly at first. If you can, get a coach to fix your technique one afternoon. A little coaching goes a very long way, I added 40 lbs to my snatch just from spending an hour with a coach when I started. Also, missing lifts is different in weightlifting than in other kinds of lifting. It's normal to try the same weight again if you miss it once, there's more of a technique component.

you should try to lift the same way as when you bulked, the main goal is to preserve muscle even if you lose some strength.

>so DYEL from years of sedentary life doing nothing, and I mean nothing, but sitting and playing vidya that an 8lb dumbbell is what I use
A-am I going to make it?

Some fucking veggies, loser.

Pls. All I'm currently doing is a pushup, situp, squat, and dip routine. I want to get more serious and I'm looking around for used dumbbells and a bench since I cant put much more that in my apartment.

Anyone have any advice?

How do I lift weights while intermittent fasting without passing out? Does it just take practice?

I'm sore as fuck. How do I make my next shift more bearable?

Also, how do I fap without being a coomer?

What's the difference between wide grip lat pulldown, narrow grip pulldown and ahin up grip pulldown (idk how to describe it otherwise)?
Which one works lats the most?

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People who do/did texas method :
How did you construct it ? Cause so far i'm doing
A : Volume Bench (5x5) + BW Dips
B : Volume squat (5x5) + Volume Dead (5x3) + Abs
C : Intensity Bench (5 @90/95%) + BW Dips
D : Intensity Squat (3 @90/95%) + Intensity Dead (3 @90/95%) + Abs
ABxCDxx

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What kind of oil should I be using around the kitchen? I wish I could afford olive, but canola and vegetable are just so much cheaper

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Mayonnaise, some cheese, BBQ sauce, mustard (grainy, yellow, or honey), spinach, sprouts, tomato, cole slaw, literally anything my dude.

Tbh for heavy lower on CLP u used to do only squat and dead with shitload of abs afterward

Slow down my dude. You can't hit the gym and run 6 days a week without skimping out. Take some rest days, anything beyond .75g protein/lb bf is unnecessary, and don't do it for vanity. Your dysmorphia will always prevent you from looking the way you imagine.

seated cable row
>alway under tension due to cable
>some people feel it better on the back
>less leg involvement
dumbell rows
>better unilateral work
>more posterior shoulder involvement
both are good and should be used. It only depend of your feel

As long as you were using the 5lb last week, and the 10lb next week, you're making progress

If you don't have much room, could be better to go to a proper gym

the word you are looking for is "calisthenics"

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the muscles are different. Just do em a bunch as see how different parts of your back get sore. Wide grip is the way to go for lats

Machines aren't evil but are not suitable alternatives for compounds
also keep good for on them or say bye to your gains
Sleep is always 7-9 hours
Food should be heavy brekky, heavy lunch, light dinner and your food intake around workout depend on when you go
push your weak side harder till it got balanced
learn to work out with doms and you won't feel them soon enough (like a month or so)

which one of you has the olympic weightlifting thread pasta
need it to start a thread, it's the fucking 2019 worlds

switch to strength to minimize strenght/muscle loss
Cardo and aerobic are good but prioritise lifts
also don't go full retard and only minimize slightly your caloric intake
only if you got weak heart and abuse your tolerence
cover em in mustard, salt, garlic, pepper and olive oil then slam this shit in the oven babyyyy
better warm up, dynamic stretches
eat more, get better sleep, lay out the alcohol
in 6 month you'll be like Christian Bale in the machinist. Eat big and lift big my dude, you're already skinny

how do I progress on chin ups? I do them RPT and it's 5 reps for the first set, 10% drop in weight and 6 reps then another 10% drop and 8 reps
first set I'm achieving fine, second I get stuck at 5 reps and third the same

should I just do a basic 3x5? RPT has done wonders for me in my Bench, OHP and Pendlay rows they're all a few tiny microplates of hitting advanced status on symmetric strength
for lower body I just do regular linear progression and it has worked so far

>Sandwiches
No fun allowed, NGMI

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fucking lol

How can I make money? Like I’m legit asking. I’m consideirng trying to dropship shit on ebay. Full time student, working towards getting some certifications to start working in a few months

Not the same user but I need to know if creatine pre-workout fucks you up in the long run. I'm still using medicine to regulate diabetes and protect my liver (already normal blood sugar) and I need to know if I should continue to use it if preworkout overworks my liver.

Too aspie, plus it eliminates the "I don't want to drive twenty minutes there because I live in the middle of nowhere and the next gym is a town over." Excuse.

I'm getting worried about my squat form
>can't get traps in the right place. The setting that I usual use forces me to bend my spine to receive the bar and probably fucks with my bar position, but the next setting up from that is too high for me to safely hook the bar
>squat with my dad who insists on me looking forward (in to the mirror), rather than the superior look down
>struggle to check my depth despite having a fucking mirror
>right knee hurts, I sometimes somehow lose strength in it. This injures it for the rest of the day.
>have no idea what I'm doing with my back. Sometimes come forward when I squat and I can't keep my back straight. I might be failing to put my spine in thoracic and lumbar extension?
>despite the mirror, I can't get my feet in a good place while I'm carrying the bar
>I'm told that my grip is too narrow (my hands are just past the marks on the bar), but don't you need a narrow grip for a low bar squat?
>Often struggle to receive the bar, sometimes take two attempts before being able to lift the thing from the traps without it feeling wrong. This leads to me having no idea if I'm doing low bar or high bar.
Any idea what I'm doing wrong? I tried to study SS but I'm clearly in no position to follow it. I'm worrying more and more as I put the weight on. I've got 1.25 pl8 on each end.

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Go over to biz and start a /entg/ thread
search the archive for /entg/ and use the OP post

you will be helped (well maybe not since crypto is going up again and pajeets are shillin gin full force)

choose wisely

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Squat with an empty bar until it feels right. I'm talking 5x10-20. Rep that shit out until you can do it in your sleep. Then add a little weight. If your form changes under weight, go back to square one.

Frankomans DB only split is what I'm running as a noob, try that. No body weight tho

go to bed at 9pm and continue waking at the best hour of the day

Let your weaker side catch up. Do same weight until it's all good in the hood

Have no idea what /entg/ is but I will. I actually have a thread up on Jow Forums atm about my exact situation. Thanks fren