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Last thread is about to die.

I need a calisthenics guide. Do any of you have a training manual or something? Thanks
>>
I'm also gay if that matters
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>>50424459
extremely aryan picture
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>>50424459
Is it effecting my gains to give a nickname to different portions of my workout?

I currently have ny full body day broken into 4 parts
>The Pump
>The Meat
>The Crunch
>The Cavalier

Bonus question
Guess which section has facepulls within it?
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>>50424514
>saving a Reddit repost of an Instagram post
Jesus Christ this place is truly getting awful
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>>50424542
Im cultivating mass goddammit
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>>50424459
No, Just no.
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>>50424585
You need to go back is what you should be doing.
>>
Other than protein and creatine.
Is there any other supplement worth taking?
Or is everything else just memes or picking up for deficiencies?
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>>50424459
https://www.youtube.com/channel/UCZIIRX8rkNjVpP-oLMHpeDw
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>>50424810
Sunlight for at least 30 minutes a day. Also, before winter spend at least 60 minutes. Vitamin D is fat soluble, so take advantage of it.
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>>50424847
Yeah I take vitamine d supplements every day because I spend so much time indoors.
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>>50424459
How much strength should I be losing from time off from the gym? I took a week off and my bench went down 30lbs.
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I can't do a proper squat because I lack the flexibility. I just need a simple stretching routine that I can do to eventually do one correctly. I'm 99% sure I hurt my hip flexors doing bad form.
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I’m about to start PPL. I’m probably going to do a 5 day routine but are there any other alternatives? I just got done doing StrongLifts for 8 weeks and I really want to try other things and work on my upper body more.
>>
I just felt like sharing that I ran my first 5k today; I've been training since December last year because I'm fat and never ran a single minute before that. My family is all obesity so nobody really understood how important it was for me.
Shitty time, btw, 50 minutes, but it still beats just lying on my bed.
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So I saw some anon was training abs doing decline weighted crunches, I tried it today but couldn’t really feel it in my abs, mostly in my head and in my legs. What am I doing wrong here?
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>>50424459
don't masturbate for 365 days but get a handjob at least once a week from a yoga teacher who gets wet when your pineal gland starts to swell. the rest is to weird for this forum
>>
>pick what you want to be good at
>literally google

Advanced bodyweight doesn't have linear or easy progressions, and form is hard-so you'll be doing a lot of this anyway. I'd be doing you a disservice if I built you one. It's best if you decide for yourself what you want.

If you just want to do a bunch of reps for simple BW exercises and are asking for help on that, then you need to just start doing them.
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>>50424459
I was doing trading of the prisoner or some stupid shit. I recommend that. But just the workout sheets. The book is filled with motivational bullshit for onion boy cucks. Also good is just focus on some calisthenic exercise which you want to be able to do - such as muscle up or planche push-up. You then find lot of YouTube videos on that topic.
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>>50424810
Whey protein is a food not a supplement
Creatine is pretty useless but it's dirt cheap so it's ok
Everything else is utterly useless and/or a giant waste of money
>>
Is it possible to make it if all you've got is dumbbells, barbells, a bunch of hand-me-down plates of all manner but no rack of any sort? I'm terrified of going to the gym, and would like to suffer in solitude, that I might hide my hideous form and ghastly physiognomy.
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>>50424459
3 sets of half your max in pull ups and dips, 2-3 times a week. Re-try new max every 4-6 weeks. Until you hit:
Pull ups: 15 reps
Dips: 20 reps

Do this 1 set, 3 times a week (2 times if it's too hard). After a while, it will get boring, so add another set, then another. Add reps up to 20 if you want.

In the end, you're at 3 sets of 15-20 pull ups and dips without any exhaustion or soreness.

You can add 1 set of 100-150 situps somewhere (also start with 3 sets of half your max like above, numbers will rise fast). For legs and cardio, either high rep air squats or running/sprinting.

In the end, that's like 15 minutes of training and the gains will be very good.
>>
Guys, I'm a fat fuck and I'm struggling to pass my 2.4km run/fitness test.

The problem is, when I was not fat, I still struggled. Even when I ran 3 days a week, weights 3 days...literally my peak fitness

Wtf is going on, why am I incapable of doing this? Is it possible to just suck at running this hard?

It's 2.4km in 13 minutes. It's not meant to be hard.
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>>50424810
vitamin d for the rest if you have any deficencies. You don't need to be like the retards in supplement general stacking 200$ worth of supplements a month just to be dyels
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>>50425092
PPLxPPL
PPLPPLx
im currently doing PPLPPL no rest not following a weekly structure
>>
What eye color do i have? Im srs i have no fucking clue.
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>>50426918
Hazel
>>50424514
Actually yes. You aren't supposed to name your program or exercises but rather repeat the magic name given to them so for example when squating repeat "squat, squat, squat."
You will see amazing gains.
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>>50426918
brown
even with frontlighting
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>>50425132
>Ten minute km
Were you walking?
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>>50424501
You don't have to repeat yourself, you already said you do calisthenics.
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>>50424585
please leave
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Are you mean to bulk and cut in cycles so that you can lose any fat you gain whilst bulking?
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>>50426918
the gay
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Skinny fat guy here, should i build some mass first then shred, or should i lose some of the weight first then focus on building mass?
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Some good guy post the webm please I never saved it for some reason.
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>>50424459
>that sad shoulder-width to hip ratio
it's so sad that aryan men have fallen for the tranny meme
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>>50427731
Found it, if anyone was looking for this shit here it is
>>
How accurate are machines in the gym that give you your weight/bmi/muscle to fat ratio ect.?

I've just been told by one that I'm 10% bf but I have almost no visible abs, it's making me think that I'm genetically fucked and will never have abs which is shit because that was my goal before I started bulking and getting the numbers up.
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>>50427890
you mirin?
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>>50427890
Is this some form of advanced autism? There's literally no interaction between those 2 people.
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>gym buddy and I doing bench, spotting each other
>comes to his last set
>second last rep, really struggling
at this point I'm not sure he will be able to complete last rep

>on last rep, I prepare to assist by putting hands about 20 cm under bar, ready to help if he needs it
>"No no no I got it" he says angrily, barely manages to complete rep
>gets up
>"If you touched the bar I would've killed you" he says, dead serious
>ignores me by going on his phone as I change the weights for my last set unlike helping which he usually does

I would've said something in the moment but I was so taken aback. It's not the first time he's gotten really angry at me for trying to spot him either. What do?
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>>50427986
there are no machines, not even at legit medical places, that can accurately measure your bodyfat and muscle mass outside of a DEXA scan. BMI is just a basic calculation anyhow that is only really useful if you are not muscular.

The idea that abs are visible as long as you are thin is kind of a myth, it only really applies if you have good ab genetics that sit right on top of the fat or are big to begin with. Most people need to train their abs for them to become visible.

>>50427673
personally I'd recommend losing as much fat as you can first since you'll be putting on newb muscle as a beginner anyhow.

>>50427344
that's how they're meant to be used, yeah.

>>50426829
A mile and a half in 13 minutes? Yeah, that's pretty rough if you can't do that. A slow mile can be run in like 6-8 minutes. I found that focusing on keeping a pace instead of "running fast" helped me out. Even if it feels slow you can improve.

>>50426702
you can make decent progress for a while but a rack is really needed not just for positioning but for safety too. You can seriously hurt or kill yourself with the wrong weights on the wrong lift.

>>50428212
sounds like he's retarded. You didn't even touch the bar and if he didn't want you anywhere near it he shouldn't have had a spotter to begin with.
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>>50424459
My V-Taper needs work. Should I be focusing on gaining muscles at the red arrows or losing fat at the green arrows (a.k.a losing fat) if I should be focusing on the red, what exercises should I be doing.
Any input appreciated
>>
I have a home gym and I'm going through some mental/emotional stuff at the moment, and lifting weights is the only thing that help me get my mind off things. Is it okay if I do 20-ish minutes of weights work every few hours? If I don't, I fear I'll curl into a ball and cry all night.
>>
>>50428212
Sounds like he's on Vitamin T
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>>50424925
Train to do a slav squat properly (heels on the floor).
Also theres videos on yt. Search "flexibility for squat" or something like that.
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>>50427890
...what am I looking at here? I don't see anything going on. Seems like a normal gym.
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>>50428077
Nah it is an old webm of some dude who thinks he is baller after half squatting 2pl8s.

About a month ago someone made a thread with a silly mirin write up to the webm and it became a mirin meme
>>
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Estimate my bodyfat please
I tried a calipher and it said 11%
Do i need to lose even more fat to make my abs visible?
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>>50428777
No way its 11%
You are like 17.
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>>50428625
idk if this is a troll but i'll bite.
u can't spot reduce
build lats lats lats and lats + do heavy ab/oblique work.
u need to bulk my boi
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>>50428777
Between 15-20% you are skinnyfat as fuck. Knowing bf% number is completely useless knowledge. If you look like shit in the mirror you look like shit and need to work on that. Nice upper arms though, the rest of you; not so good. Eat and train in a deficit or barely be in a surplus. Also work on your abs, currently you have a really weird lower body
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>>50428777
ye, ur bodyfat is 17ish + u don't have enough muscle mass for visible abs anyway, cut like 10-15 lbs then bulk bru
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>>50428777
>>50428851

Forgot to add, jesus christ man you have zero back and non existent lats. Do you only train arms?
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>>50428752
>who thinks he's baller
i believe he originally posted it like a year ago as a form check
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>>50428826
>>50428851
>>50428867
Thanks for responses. I had the same theory, but it seems strange to be around 16% bf when my weight is 140 lbs

>>50428896
No but that pic is already a few months old. Im lifting for 10 months now and i stopped cutting because my weight was at 140 lbs
Also before i started to cut i havent weighed my food so that could explain why i have only some muscles in my arms
>>
How do i progress fast on pull-ups when I can do one or two strict?
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>>50429227
progressing on lat pulldowns transferred some significant gains to my pulls ups

Also, what is realistic maintenance for 174lbs for 6'1, 25 year old male? All the calcs are giving me crazy variation
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>>50428849
Not trolling I clearly said "(a.k.a lose fat)" I know you can't spot reduce. Thanks for replying though. Also rate my lifts after 6 months.
OHP: 42.5x5
Bench 72.5x5
Pendlay Row 72.5x5
Squat 102.5 x 5
Deadlift 125 x 5
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>>50429450
5'10
72kg
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>>50424459
>I need a calisthenics guide
>>50424810
ZMA works wonder if you want to get better sleep
Maltodextrin/Waxy Maize if you tend to have an energy crash during your workout
Vit D and Fish oil for your brain and overall body wellness
>>50424915
From a week off you should just be keeping your number if you eat good
Did you ate like shit, anon ?
>>50425092
PPLPPLx will kill your gains because of no rest
if you want big strengh, look into any intermediate routine. Get at least 2 days of rest per week
>>50425132
Good job my dude !
>>50425140
Breathe out when you contract them, and "curl" your back
>>50426702
If you can, go to a 24/7 gym so you won't see much people. Don't be afraid of the gym, nobody will car about you and those who will just want to help you
>>
>>50429514
ZMA vs melatonin for better sleep? I have a pretty good sleep schedule, but sometimes I just can't fall asleep. On the other hand, I sometimes sleep a good amount and am still tired in the morning.
>>
>>50425132
Lose weight before you run, get on a bike instead.
You've only got one set of knees; treat them with respect.
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>>50424585
ha ha its le funny bulking joke
go away
>>
>>50429549
Haven't took melatonin
ZMA doesn't help you falling asleep, but it make sure your deep sleep phase is really fucking deep
Also you'll have crazy dreams
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Been eating at a 500 cal deficit and doing SS since December last year. Have recently started doing a modified PPL but am wondering if you guys think I've lost enough weight now to start a lean bulk?

In the first photo, 90kg, and now currently 75kg. I am 176cm 5'9.

Also, can I get a body fat percentage estimate? My scales say I am 19.8 percent but I doubt they're accurate.
>>
>>50428625
V taper is all about big pecs/delts/lats along with big quads. There is no way to make your waist smaller so you have to make everything around it bigger. In honesty you have very little muscle mass so just go on a steady bulk for a year or two then cut. Don't constantly bulk and cut because it will hugely slow your progress
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>>50429715
I think you should start a lean bulk because you don't have much muscle mass so cutting more isn't really going to help much. Lean bulk for a year with PPL followed by a cut would definitely provide a good result
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>>50429448
plz respond
>>
My diet is pretty high in fat, but it all comes from healthy sources: olive oil, nuts, avocado, peanut butter, etc. Sometimes I have 140g of fat a day a more, is this bad?
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>>50429878
depend of your height, weight, tdee, etc...
It's gonna be okay if you're feeling fine and if it's healthy source
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What the fuck is this "1/2/3/4" I keep seeing?
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Can I do cardio on consecutive days, or does it also require 48 hours of rest like lifting?
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>>50429952
1 plate OHP
2 plate bench
3 plate squat
4 plate diddly
It's a standard/minimum everyone should try to get to, according to fit
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>>50429936
Forgot to mention I'm bulking, not trying to cut, not sure if that makes a difference or not. I think it just worries me because my calorie counting app is still in that meme of thinking where fat is bad and anytime I eat something high in fat (like avocados or whatever) all the fat is highlighted in this dark red color and it always warns me that I'm going over what it allotted me for that day in similarly dark red and scary colors
>>
>>50424459
why does this "ideal" aryan woman look like a man to me
>>
On SL, want to spice things up and switch to nSun 5/3/1. 190 lbs bench for 5 reps, spreadsheet is telling me I should do working sets with sub-140 lbs. Is this realistic? How the hell do I continue to progress when getting 50 lbs off the bar?
>>
>>50424810

Multivitamin pack. You need it for life, not for lifting though.
>>
>>50429475
You could have probably gotten quite more if you bulked up to more weight. I've been lifting for like 3 months and will probably expect similar results, but that's because I eat like shit and don't progress in weight as I should.
>>
I've been bulking on Phrak's Greyskull LP for about 7 months now but keep stalling and want to start a cut. Would it be a bad idea to swap routines and begin the cut at the same time? I was thinking of swapping to 5/3/1 for beginners.
>>
>>50429952
60kg/135lb OHP
100kg/225lb Bench Press
140kg/315lb Squat
180kg/405lb Deadlifts
It's a huge numbers for normies, decent good numbers if you do hypertrophy, decent number if you're starting heavy lifting, and basic shit for /fit/
>>
>>50430029
It's a meme. Some people repond better to high fat/low carb, others don't. Only you can know what your body need
>>50430138
How many deloads did you had on SL ? Keep going if it's less that 3, stick to a program until you can no longer do it
If you're gonna do a 5/3/1, make sure you read the book and stick to an option. (Tbh i'm a big fan of BBB.)
And yeah, it's normal to get a deload, so you can get used to the new programming
>>
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I'm like a 5'5 manlet. How do I prevent this?
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>>50429865
pick one of the estimates and try it out for a month, if you gain weight then dial it back 200kcals per day or if you lose weight add 200 kcals and repeat
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>>50430662
Never use steroids and never train hard
>>
how do i increase chinup numbers? i can only do 2.
>>
What's a good thickness for a yoga mat?
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>>50430947
Do as many normal chinups as you can then do the negative part of the movement only. Jump up to the top of the movement then control yourself down. Try doing 3 sets to failure of the chin up negatives
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>>50426348
>5-10% increase in performance for up to 70% of the population
It's anything but useless, it's the best legal supplement you can get, unless you're part of the 30% of non-responders, yeah, then it's completely fucking useless.
>>
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Really prominent bags under my eyes make me look like a creep, I've had them since puberty (around 10 years)
What do
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>>50430662
>how do i avoid looking good (for a manlet)
get fat
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>>50430806
Fug, I've been eating 2000 calories a day for 2 months now, and have gone from 175 to 174. I thought I would've seen more progress desu. My lifts keep going up tho, so I'm not complaining too much
>>
Want to star going to the gym. Should I pick a normal hour or a 24 hour one.
>>
>>50431411
Depends, do you wanna go to the gym during normal hours or somewhere around 10PM-8AM?
>>
What’s a good aesthetic chest exercise I can do in a home gym?

I’m doing SL 3 days a week and a volume PPL split on off days. I’m seeing great progress everywhere except chest. Pullovers, dips, and bench aren’t cutting it apparently.
Anything else I can try without dumbbells or specialty machines?
>>
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recently i've been having trouble in my thoracic spine, something hurts and i dont know what, this is where the pain is coming from
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>>50431638
I'm assuming you have dumbbells, then do some flies or overall just more volume for chest. There's nothing special about different exercises.
>>
>>50431705
This shit is impossible to diagnose without going to a doc. I'd say it's probably a sore or pulled muscle, but if it doesn't go away, visit a doctor.
>>
>>50424459
Fullbody 3x a week vs PPL (PPLPPLx)

I'm unsure on whether to give lower volume training a go on my bulk. I'm fairly novice, despite lifting for a couple of years - due to not eating enough, and would be doing around 9 weekly sets on the full body per body part, and around 16 weekly sets per bosy part a week for PPL. My main goal is hypertrophy, while lean bulking.

What would you anons recommend
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>>50431763
i dont know if i should rest or keep going, while im working out it doesnt bother me but if not it hurts like hell
>>
>>50431744
I don’t have dumbbells unfortunately. Thought I wrote that.
>>
>>50431788
Here's the secret: It really doesn't make that much of a difference if the overall volume that is sets times reps times weight is the same or pretty much the same. I'm not a 100% on current science literature but last time I checked programs schedules like PPLPPLx would have a slight advantage and you could get even better results by splitting your sessions into AM and PM session 7 days a week. The additional gains are minuscule again but it is probably there. Just try some shit out and see what works for you. Personally, I tried PPLPPxx once and I just can't adhere to it. I've gotten used to going to the gym and having a full body pump by the end of it, so I don't like splits. I can easily get in enough volume to still constitute growth with a 3x Fullbody routine. Like I said, try it out and see what works for you.
>>
>>50431923
>and you could get even better results by splitting your sessions into AM and PM session 7 days a week
SHOO SHOO GAINS GOBLIN
>>
>>50431843
Yeah, you did, sorry oversaw that, my bad. But my point still stands, just do more of what you're doing right now. Alternatively, you can try loading your dips and pushups. Just put something heavy in a backpack and do you pushups and dips with it on.
>>
>>50431957
If you don't believe doing more work in a controlled manner with planned overreaching and overcompensation, I don't know what to tell you.
>>
>>50431807
If it doesn't hurt just keep going. I've had shit hurt and stop hurting many times. I've had knee pain from sitting or sleepy in a weird position, only for it to disappear when I start doing heavy squats. If it starts hurting, stop immediately and go to the doctor just to be sure.
>>
>>50431962
Thanks. Yeah I do weighted dips (have a belt), don’t do many pushups, maybe I’ll add.
>>
>>50431999
will try
>>
I've transitioned from a 3x week full body to a 3x pull push (ppppppx). Has anyone tried this? I do squats for push and dead lifts on pull.
>>
Why does everyone here seem to eat the old fashioned boil in a pot oats?
Are they that much different from like, the Instant Quaker Oats?
>>
My wrists are always holding me back. They’re pathetic as can be. What’s the most effective way to train them? Any lifts? Calisthenics (the ones on youtube look like they’ll fucking wreck your wrists)?
>>
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You need at least one day of rest between exercise days (ignoring bro splits), but does this even apply when you don't have any DOMS? Or does lack of DOMS mean you didn't lift hard enough and need to try again?
>>
>sent coworker crush a casual message on Skype (about a tv show she likes)
>she doesn't respond
How do I deal with this? Should I try messaging tomorrow?

She's been much more distant lately, before she would respond often and initiate messages even

What should I do
>>
>>50432205
Instant oats are fine and way more convenient. Supposedly they lack some of the micronutrients or something but I don’t care.
>>
>>50424459
how do i go from a nice slow bulk to an assfisting cut? im afraid i can die from this
>>
>>50431254
get botox uinironically. it tightens the skin. or more sleep idk.
>>50431411
pick any and then find which one is right for you.
>>50432205
instant brand names usually add unecessary sugars. by getting a bag of just oats you can control what you are putting in you.
>>50432318
just curls but the wrist are small as there arent many muscles with size there. all smaller tendons used for technical grabbing and such.
>>50432335
>You need at least one day of rest between exercise days
thats not a hard limit. you can go many times in a row provided you arent straining yourself. doms is just the muscles not use to doing the weight. you shouldnt get doms that often once you lift regularly. if you take a month off you can get doms again just by using your normal working weight.
>>50432349
move on. she isnt interested in you. if you were important to her she would have made time to answer you.
>>50432412
go from 2100 to 1500 or whatever your tdee is. just do it you arent gonna hurt yourself suddenly eating less.
>>
Is it normal for your lower back to feel a little tight after Good Mornings?
>>
>>50424514
pls explain me what the fuck is each one of this things
>>
>>50432412
>>50432441
im on 3000, am i bulking wrong?
>>
>>50428212
T or he's going through a rough time and you should ask him how he's doing
>>
>>50431254
sleep better, also, clean your nose more often

this things are helping me, i have the same problem
>>
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>>
>>50432084
Not enough recovery, 2xPP is way better
P/P/x/P/P/x/x
Even better when you do a PP in strengh and a PP in accessories
Ps/x/Ps/x/Pa/Pa/x
(that's what i'm doing)
>>50432335
DOMS fade away when you're used to your routine and volume
It's fine to put two or three days in a row, as long as you're not using the same muscle group back to back (Like you can to a Upper/Lower then rest, but not a Lower/Lower)
>>50432460
If you bulk slowly at 3000, try to cut at around 2200/2500kcal to see if it's not too fast
>>50432447
Good Morning work all the posterieur chain, so yes. Did you make sure you had good form ?
>>
>>50432441
>move on. she isnt interested in you. if you were important to her she would have made time to answer you.
What if she responded, but after an hour
>>
i need an app to time shuttle runs, i need a countdown to a sound cue then after it a pre set timer starts ticking down and then when the time ends it gives another sound cue, needless to say the cue needs to have no delay my cle phone timer is like a morning alarm that takes almos a full second until i can notice it beeping
>>
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Fucked up my knee and can't do squats, lunges, hip thrusts or basically any excercises where I bend and put pressure on my knee.
Now my lower body routine consists of romanian dls, glute hyperextensions and the adductor machine.

Any further recommendations would be much appreciated.
>>
I did keto in 2017 and got down to 150 from 300. Well, since then I've developed some rather debilitating back issues. If I lean back into a chair or couch, my tail bone hurts, and I can only sleep on my right side. I have to basically sit straight up, leaning forward a degree or two. Most of the time I have a constant discomfort in my back.

I suspect this is because I have bad muscle support in my back and glutes. What are the best exercises I should be doing? I probably should work on full body exercises, but those are the priority because I am getting so sick of it.
>>
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Why is it whenever I look for meal plans for bodybuilders or just general fitness, it's either chicken/rice or chicken/sweet potato? I could get behind chicken/rice, no problem eating that, but I just cannot stand the taste and texture of yams.
Why don't they incorporate regular potatoes or red potatoes for the carbs instead? I know yams have some advantage like more vitamins, but what if I get them elsewhere? Is there some other reason to choose yams over other potatoes, or can I just keep eating regular potatoes.
>>
>>50432706
Regular potatoes are fine but sweet potatoes have better micronutrients. Honestly it doesn't make a big difference.
>>
Is it possible to make gains while cutting? If so, how?
>>
what exercise in ppl develop lower chest?
>>
>>50432480
>clean your nose more often
Can you elaborate on that? Clean it in what way? Why does that help with eye bags?
>>
>>50431923
Thanks for the detailed reply, I think I'll try fullbody for a while and gradually add more volume and see how I respond.
>>
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>>50432449
>The Pump
Bench
Rows
Planks
Lunges

>The Meat
Dumbell Curls
Miltary press
Leg raises
Situps

>The Crunch
Incline bench
Hammer curls
Starfish crunches
Rotating crunches

>The Cavalier
Front/Lateral Shoulder raises
Shrugs
FACEPULLS
Lat Pulldown


>>50424514
>>
Is this retarded ?

Breakfast

>100g protein
>1 cup whole greek yogurt

Lunch

-80 grams protein shake
>1 cup of milk or similar carbs

Dinner
>Chicken and black beans in tomato sauce
>1 scoop protein

Before bed

>100 grams protein shake


Trying to cut and just wanna make a routine to eat daily. This comes out to about 280~ protein for 245lbs weight lifting 3 to 4x a week on an intermediate program
>>
>>50432632
Work on full body, it’s the fastest way to find and target your weak points. I’d suspect squats and deads would help. Maybe also stretches
>>
>>50424459

https://www.reddit.com/r/bodyweightfitness/ + youtube videos, mostly from athlean x

This is my calisthenics guide basically
>>
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>>50424514
>>50424585
>>50432965
You're a faggot and should pursue pic related

>>50432412
Suffer for a few days then you'll get used to it
>>
>>50432965
Forgot something

>The Meat
Add:
Hip Bridge/Bird-dogs
>>
>>50424459
Is it normal to get abdominal pains while running? Am I just a bitch who needs to run more?
>>
My balls always shift around awkwardly while doing leg raises.

Anyone else?
>>
>>50433289
chop em NIGA
>>
>>50433289
Idk man, just wear boxer-briefs.
>>
Why the fuck does this thread always slide so hard?

>doesnt muck up the board with pointless posts
>actual has some legit qtdntot material
>people commenting recently
>>
>>50424459
If I'm just trying to eat at maintenance to get a recomp effect, what should my macro ratio be. Right now, my ratio is 30:45:25 (P:C:F) and I'm eating well over 1.5g/lbs bodyweight of protein, which I know is more than necessary but I don't want to overeat on fat or carbs. As far as carbs go, I try to time them for optimal training energy and recovery, and I'm trying to get essential dietary fats. I guess my question is if I reduced my protein and upped my other macros, would that change anything?
>>
>>50433369
Fiancee would gut me

>>50433395
I do wear boxer briefs... maybe i should try whitey tightys
>>
>>50424459
https://en.wikipedia.org/wiki/De_Quervain_syndrome
How to I treat this? I have had it for a month and it won't go away. Is it because I continued lifting even though it doesn't hurt with most of the exercises that I do?
>>
>>50433533
I think that put your carbs somewhere around 200 or more grams a day, right? Thats high imo.. i think you could cut that back to 100-150
>>
>>50433533
If you eat less protein you're going to potentially lose muscle... id say cut back the carbs/fat if anything
>>
>>50433674
>>50433661
I'm actually getting like 350g carbs every day (protein is like 250g and fat is like 90g). And I do train twice per day (morning run + weight training or HIIT), so high carb makes some sense. The thing is, if I know that my protein is way higher than it should be, then if I lower it to reasonable levels what should I be eating more of?
>>
>all of the squat racks were taken
>had to use the Smith machine for OHPs and squats today
This wont fuck me up in the long run, right?
>>
how many grams of sugar should i eat a day?
>>
What would happen if I eat at a caloric deficit 6 days of the week and ate at a caloric surplus on Sunday, leg day.

Would I make leg gainz and cut fat or would it not do shit?
>>
Just bought these
Roast me
>>
As good a board to ask as any.

Broke off with gf of 6 years, never had a ONS. Going alone abroad in May on vacation so I gotta ask... once the girl's into it, how do I proceed? I mean yeah I ask her over to drink in my room etc., but what if my hotel is like 30m tram ride away, or we need to take a subway to get there? Sounds dumb but I'm afraid she'll have time to (figuratively/literally) sober up.

What's common to do afterwards - invite her to stay? If she leaves late at night should I call her a taxi/something?

I know this sounds dumb and naive but I've never had that phase and now the cubt's cheated I need to pound some drunk pussy.

Thanks bois.
>>
>>50433574
If desperate, try compression shorts.
>>50433925
Using machines one time, nah you're fine
>>
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>>50434212
>I mean yeah I ask her over to drink in my room etc., but what if my hotel is like 30m tram ride away, or we need to take a subway to get there? Sounds dumb but I'm afraid she'll have time to (figuratively/literally) sober up.
If she's into you, she'll stay into you unless you sperg out or something (judging how you could handle a girl for 6 years, 30 mins doesn't seem too hard). 30 min train ride won't change that, I've walked a girl home from a club for ~30 mins for a ONS.
>What's common to do afterwards - invite her to stay? If she leaves late at night should I call her a taxi/something?
Unless she signals that she wants to leave later, it's fine to just fall asleep spooning her or cuddling. If she wants to leave, I just let her call a cab after we're done/while she's getting dressed. You could call for her, but it's never seemed necessary for me.
>>
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>>50424459
Anyone else feel like they're the only one in moderate shape at the gym? Everywhere I look I see:

>Gym Bro's
>Fatties
>Old people
>THOTS
>Pregnant women
>Powerlifters
>Twinks

but never anyone who looks like they're in the process of making it.
>>
>>50433925
You’re fucked. There’s a reason we say “not even once.”
>>
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>>50434933
>He negotiated?
>>
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>>50434776
do you live in a small town/go to a very small gym. I'm at a pretty big commercial gym and there are tons of every different type of person here
>>
>>50434212
Do not let some foreign girl you just met while drunk sleep over.
That's a good way to get robbed.
>>
>>50434776
Inspire and help those twinks below you, and learn and try catching up to those above you.
>>
>>50435026
The Process of Making It takes many forms.
>>
>>50428777
curlbro, please hit your upper body (chest back and lat)
you stupid fucking nigger faggot
>>
What exercises should I do to better fuck my girlfriend in the standing position or against a wall? I do all the big compound movements and plenty of upper body accessories (abs, curls, dips, flies, pullups) but last time I tried fucking her I got tired after a couple minutes.
>>
>>50435460
Cardio?
>>
>>50435466
Stationary bike, runs/incline walks and the rope pull machine. It feels like muscle fatigue more than being out of the breath.
>>
>>50428777
Holy mother of curlbros, stop worrying about your abs and please train your lats, chest, and traps before it's too late.
>>
>>50424459
I'm retarded.
How is a squat different from a deadlift?
They both look like quad exercises to me (i.e. they both move the bar vertically by opening the knee joint), except the DL also involves straightening the trunk.
Why wouldn't I just do DL and ignore squats?
>>
>>50435604
The deadlift works out different muscles, most notably the ones in your back and core.
>>
>>50435604
Squat is a push, DL is a pull. Yes both are pushing with quads but DL engages your entire upper body in a pull movement that squats don't.

But that upper body involvement is also why you don't work your quads nearly as much as squats.
>>
>>50435604
Doing lowbar squats and deadlifting are essentially the same especially if you hit "IPF" depth. If you actually do the aesthetic and harder high bar squats ATG, then you'll see much more quad involvement and much less posterior chain activation. ATG highbar also hits a lot of the smaller support muscles that you don't normally get to workout unless you do meme lunges or some shit.

See: https://www.youtube.com/watch?v=nLVJTBZtiuw
>>
>>50435619
>>50435637
>>50435640
Thank you, anons.
>>
do I need to be at a certain level to start learning olympic lifts so I have a base level of flexibility/stability? I'm at 1/2/3/4 for 1, the snatch and c&j look very aesthetic.
>>
>>50435640
>ATG highbar
How do I not fall backwards
>>
>>50435927
your knees are more forward in high bar
>>
Brehs, any advice on my first day of nofap? I’m already incredibly horny. I usually jerk off twice a day so that’s why. How do I get through my first night of sleep though? I always fap before bed which makes sleeping easy.
>>
>>50433855
Not more carbs. Geeze 350 a day.. Are you a cross country runner? That just seems like way too many carbs. Dont cut back on the protein for sure, unless you want to be a wamen
>>
>>50436192
Cold shower NOW.

Then get off the internet for the rest of the night
>>
>>50433855
>3200kcal
Cut the carbs, fatty.
>>
My knees ache a little bit after doing high bar squats in oly shoes. How do I fix?
>>
>>50436192
I did no fap and honestly breaking the nightly habit of fapping to "help me sleep" was the worst part. Keeping my electronics away from my bed helped. If I can't sleep I'll read a paper book until I'm ready.
>>
>>50432965
that is fucking sick
>>
>>50432965
He skipped right nut day
>>
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>girl at work is into me
>she;s super conservative and seems to assume I'm the same because I like guns and talked some shit about Joe Biden
>she keeps making loaded statements about laws and voting and looking over at me like I'm supposed to say something

Do I just roll with it or what.
>>
>>50436435
just drop the 1488 redpill. if she is still with you marry her
>>
>>50436435
In all seriousness, don't GF her or let her push you around if you don't agree; no relationship ever survived a political difference. Don't be that kind of desperate idiot.
>>
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>>50436458
I'm more concerned about dropping the tedpill. My conservative friends tuned out the time I started talking about cascade ecological collapse.
>>
>>50436488
ted just jew'd, like almost all jewmericans. also 88 dubs confirmed
>>
Is it okay to do a light amount of body weight exercises on your rest days?
>>
Is pre-workout something you take every time before a workout?
Or just something you take when you're feeling tired and need something to get you in the mode?
>>
>>50436896
Preferably the latter. For me it ended up being the former pretty quick.
>>
>>50436944
>it ended up being the former
Is that because of dependency or because you just needed it?
>>
>>50437065
A couple weeks of extra workload led to a few days in a row of use, which became using it every other time I went, and now I'm using it whenever I have a moderately heavy lift planned. I'll probably start running again this summer and reset my levels, I dunno.
>>
>>50437159
I see. Thanks for the info anon
>>
I wanna do 2 days of legs and 2 days of upper body every week but i really only have 3 days (tuesday thursday friday) to workout, is it fine if on say tuesdays i did both?
>>
>>50434711
Thanks sonny, I feel silly even asking.
>>50435031
I've never not locked my important shit in the room safe when leaving before. I only carry as much money as I need and a passport copy.

Would you go down on a ons? I fucking love eating pussy ut hate STD's...
>>
>>50427383

top kek
>>
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>6ft
>270lbs

I don't eat a lot. Maybe 1500 a day? Whats a reasonable calorie intake to get gainz? I get a bunch of different answers so i cant be sure if im fucking up or not
>>
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I've been doing my cut for the last 4 1/2 months. I went from 182 to 159 lbs. My lifts barely went down, and I still have a small belly that passes my chest if I don't stand correctly. Do I just bite the bullet and maintain/bulk to increase my lifts, or do I continue to cut and do cardio until it's gone? I like the way I look right now, but I really hate that pudge on my stomach. If it helps I'm 5'10.
>>
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After failing a 1rm squat last year I've had slight chronic pain since then and minor lordosis, so I got it xrayed. From what I can tell it looks like an L1 wedge fracture, is there anything I can do to fix this? Already doing stretches to relieve anterior pelvic tilt but I'm the closest I've been to suicidal in my whole fucking life right now, I don't want to have lower back pain for the next 60+ years. Seeing a GP tomorrow or the day after but I'm just so fucking blackpilled now
>>
>>50427673
I was skinnyfat, tried to put on muscle first but had to lose a lot of progress to diet the fat away afterwards.

All skinnyfatties should always lose as much fat as possible. Your body stores energy differently at a lower rate and you'll notice your gains more. Being Skelly for six months is worth it for having the eternal slowbulk afterwards
>>
>>50428777
>MUh bodyfat abs
You fell for the meme. Abs need to be trained like every other muscle. "Abs are made in the kitchen, just cut till they become visible" is a meme
>>
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1st question:
>be me
>be 5 years
>constantly fail weight loss only go from 310 to 230
>drink shit ton of coffee
>back and stomach constantly hurting
>probs kidney problems from dieting and feel like shit all the time
>can barely move

>ff to now
>read an article 5 years ago that said i probably don't work out enough to deserve Gatorade
>realize that it literally was written by a women for women
>start drinking a shit ton of gatorade zero
>its the nectar of the gods
>can't even slow down I'm drinking so much
>at least 96 oz in one day for a couple weeks straight
>not hungry
>no back pain
Was i literally just missing electrolytes? what was the long term effect of yo yoing on diet and electrolytes?

2nd question
>be me
>can actually whoo wamenz fairly easily at 34% bf
>whenever i get them to my house and get them watching a movie
>sudden adrenaline rush
>cannot move for a good hour
>whenever i start thinking of making a move
>gets even worse and energy is making me twitchy
how the hell do i calm down, even when i can manage to snuggle her, i feel like i'm moving too fast and might accidentally do something bad.
My next plan is to count to 30 mins into the movie and just go for it.
>tfw the last few had actually ruined my life as they were in my social circles
>women are actually very resentful if you don't make your move
>>
>>50432996
Useless
You need at most 200g proteins on a cut, and with your diet you're even closer to 320 than 280g
Also eat some vegetable, or you're gonna have the worst poo ever
Fish is also very good on a cut
>>
>>50433643
Eat a lot of fruit and greens, drink a lot of water, and reduce acidic food (like red meat)
>>
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What the FUCK is causing me to crash at like 8pm everyday? Suddenly hits me like a rock and feels like I've been up for 2 days straight. I'm hitting all my macros and eating at +300.
>>
>>50433947
None
>>50433925
>OHP in the squat rack
You should learn to Clean the bar, it'll help you in the long run
As for squat well there's not much alternative
>>50433968
Most likely it won't do shit cause the anabolic reaction of a muscle is between 24 to 48h, so just one day or non-cut is counterproductive
Stick on the cut, and do a nice bulk next time
>>50435460
Zercher Squats is the closest position
Front squats, heavy curls, Static Heavy-Hold are good too
>>50436316
Warm up more, deload for a while, and check your form
>>
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>>50426918
That is pure Hazel. Very strong RH- genetics. You need to stop being a fag and reproduce with another RH- female to create hyperborean babies that will be vital in the fight for saving the aryan race.
>>
>>50439290

Couldnt be further from the truth

https://m.youtube.com/watch?v=HTYv3FcEcus

This is the best fucking way to cut if you're not an olympic weight powerlifter, period
>>
>>50439352
Depression mb?
>>
>>50437936
Why not doing Fullbody Upper/Lower ?
F
>OHP 3x5 (+5lbs)
>DL 1x5 (+10lbs)
>BB Rows 3x5 (+5lbs)
>Bench 3x5 at 80-90%
>Squats 3x5 at 80-90%
Upper
>Bench 3x5 (+5lbs)
>Weighted Chins 3x5 (+5lbs)
>OHP 5x5 at 80-90%
>BB Rows 3x5 at 80-90%
>Curls
>Dips
Lower
>Squats 3x5 (+5lbs)
>Power Clean 5x3 (75%-85%-90%-100%+5lbs)
>Deadlifts 3x5 at 80-90% (or) Snatch Deadlifts 3x5 at 70%
FxUL
>>
i literally just started lifting. knees hurt for a few hours after squats, even with just 60lb. pretty sure i have runners knee. i was really into fencing for 8 years of my youth, which left me with extreme muscle imbalances to this day, and ive been completely sedentary for 10 years.

the pain is very mild but it's there. is this something i should be concerned about? I'm hoping the pain will stop once i get used to the motions and even out the muscle imbalances in my thighs.
>>
>>50439414

If OHP means over head press, what's the acronym for one hand pull-up?
>>
>>50439394
>fasting
You're even worse and dumber than vegans and keto fags
Never reproduce (but i know you couldn't anyways)
>>
>>50439426
Nobody ever acronymise One Hand Pull-ups
>>
>>50439403
Nah this only happened after I started working out ~5 months ago. Thought I was overtraining but I always feel fine the next day.
>>
>>50439434

The guy in the video uses serious studies to explain valuable information to cunt sheeple like you, at least don't cry that nobody told this stuff to you before you fucking pig
>>
>>50439451
3 things to say :
1 If you're not on steroids, fasting too long (more than a classic 8/16) is gonna eat away some fat and way more muscle than a recular cut. Never saw a muscular natty fast fag, like i never saw a muscular natty vegan or a muscular natty keto fag
2 nowhere in the first post i've responded someone mentioned fast. Not him, not me, not even jesus. He was a lost dude who don't know much about nutrition and i responded acordingly on his questions. So you're prooving my point that fast-fag are insufferable niggers that spout nonsense when nobody asked it.
3 Sheeple ? Seriously ? What are you gonna do next, call me a nazi and draw some gay anarchist fan fiction ? Grow up, and grow some gains.
>>
Just found out my 5 grams of creatine contain 20 kcal, does it kick me out of IF?
>>
>>50439677
Yup
>>
>>50439449
>>50438891
I had that when I started lifting and running. Do some gatorade?
>>
Currently having 1 cup oats+1/2 cup milk+1/2 cup water. Is straight water ok, enjoying it as is right now, but willing to change to cut kcal if it tastes ok.
>>
Just got a blood test back and turn out I have anemia.

I've been struggling with fatigue and depression for a while could it be linked?

Any tips?
>>
>>50439834
>could it be linked
That's litteraly the symptoms of Anemia
Go discuss it with your doctor
>>
>>50439551
Different anon, I'm doing 8/16 IF. I eat from 1PM to 9PM, but am realizing now that I'm really done eating by around 7:30 or 8; I don't time it so I'll finish perfectly at 9. Am I fucking up or something?
>>
Thinking of getting into some kind of dancing. What's a good beginners style? I was thinking swing...
I have a friend that does hip hop style stuff I could probably join but the gang signs and shit they do sometimes ruins it for me.
>>50439834
Don't have advice, just hope the road ahead isn't a shitshow for ya, anon.
>>
>doing clean and jerks
>go too far forward on the jerk and on the way down the weight hits the squat rack
>6'5 me timbers

I was able somewhat control so that the 250lbs on the bar as i fell so i didn't get folded. I was able to get up immeadiately after. Wasn't too hurt, racked the weight and just did upper body, small limp on the way back to my dorm last night. Now this morning the pain on my right side of my hip is pretty much gone but my left is bad bad. I try to walk and the limp jerks my whole body. When i try to step on my left leg the right side of my hip lifts up and makes my body lean over. Also feels like my hip is a little rotated now.

Is this normal pain from going down under the weight or should I go see my doc?

I am 6'5 210lbs
>>
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How do i stop sounding like such a nasally faggot? Please help i cant fucking stand hearing my own voice
>>
>>50440466
Hold your nose and talk. If you sound nasally, you need to try and make your voice sound deeper. It's literally just practice. If you're a quiet speaker try to raise your voice a little, too. Practising both of these go hand in hand to a more confident voice.
>>
>>50440546
that's actually pretty fucking hard. Looks like i have talked like deranged faggot my whole life.
>>
>>50440586
Practice holding your nose, then take your hand away and try keep the voice. Record yourself to ensure you're not sounding like a try-hard too, I sound like a huge try-hard if I go too deep. Recording yourself also helps realise how you want to sound, so try different pitches and shit. Toastmaster lessons are apparently really helpful if you're desperate.
>>
>>50440675
It's pretty noticable after a while. I know which words sound from nose and from throat. I like to sing too with my guitar and when i tried this i couldnt sing even a single song properly. This is absoluelty insane how shit i am. Good advice my friend. Very good at least for me.
>>
>>50439551

> i never saw a muscular natty vegan or a muscular natty keto fag

Did i recommend a ketogenic or vegan diet for him you stupid fucking cunt? you didn't even see the video and nevertheless you say stupid shit like fasting consuming more muscle than fat, this is so horribly stupid that anyone that have seen the video I linked won't take anything you say seriously
>>
>>50440704
I read most of the advice from models by Mark Manson, can't say I thought of it. When you mentioned a nasally voice I just remembered is all.
>>
>>50439551

Seriously, I urge you to measure your IQ with a professional
>>
>bend leg
>crack
>squat
>crack
It's just a sound but it happens every time for as long as I can remember only in one leg. Wtf is this
>>
i see everybody online saying to take creatine every day, but its just part of my pre workout and i dont workout every day, so i dont take it every day, do i have to take creatine every day?

>>50440819
same though and its not a normal joint crack for me, it crinkles and cracks not like that sharp pop when you crack your knuckles. pretty uncomfortable desu
one leg for me too
>>
How can I convince my friend to actually do some fucking exercise? She's not fat but she has a blood condition that makes her prone to clots, and exercise helps. She says she's too busy to put in 30 minutes a few times a week to cardio which is complete bullshit since she literally lies in bed all day and works a couple of days a week.
>>
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>>50441066
You cant always save them
>>
>>50441066
>>50441086
let her die i guess
>>
>>50441086
>>50441136
She has really low self esteem so I'm not sure how to do it. Was planning on just taking her out running and going as slow as possible. She just doesn't seem to understand how fucked up you get from not exercising while you're young, and that it's only for competing athletes and shit.
>>
>>50441146
She's already gone.
>>
>>50441146
try starting with activities, maybe take her out for some basketball or vvolleyball or a hike or something like that. and then you can move on to a brisk walk, or run, or light body weight excercises.
people either ccare or they dont. she wont until she gets a clot and almost dies. or she might not be so lucky.
>>
>>50440851
bump
creatine every day?
>>
>>50441180
I'll try. Personally I didn't even care that much until I saw how much less healthy looking people than me could run these really far distances and felt the need to be better. Plus I work in health and see what actually happens to people who treat their bodies like shit, and it really is a fate worse than death when you're 55, overweight and needing bilateral knee replacements, are getting closer and closer to needing dialysis and heart medications etc.
>>
>>50441213
i saw the difference just in my grandparents. one golfed and swam every day, lived until a brain tumor took him from us, was perfectly coherent (late 80s)
the other wouldnt do anything for herself (to a degree, fair, when you live through the great depression and raise 5 boys as a single mother, you earned a break, but dont be ridiculous) we couldnt even get her to walk with us when we would walk the dog after a point. died totally noncoherent, basically physically immobile, could barely feed herself or get out of a chair on her own. died in her early 90s.
from different sides of the family btw
if i ever get to that point i want somebody who claims they love me to just kill me
>>
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I usually get ignored every time I make these threads but here we go.

I skipped the first day of my PPL schedule because I was busy.
Should I make up for it by mixing it into the schedule today, or should I just do the compound exercises for that day today and continue on with the rest of my schedule?
>>
I read the beginner guide in the sticky but i want to clarify a few things;

base stats: 200~lb, just looking to lose fat and be healthier. Been working on improving diet already.

For cardio can I walk or does it have to be running or a treadmill or something?

For weight lifting/resistance training can I do calisthenics or do I need weights? Beginner guide just talks about weights and doesn't mention push-ups or anything.

Can i succeed in hermit mode or do I just have to go to the g ym?

Can I go to YMCA or do they not have treadmill or what?
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>>50441464
>>50441464
im no expert but id say just ignore it and keep going. its not like one day is gonn make or break you anyways these things take a lot of time and a lot of repetitions, if youre the kind of person that its gonna drive nuts you can add some in or try to make up for it another way.
just do your best not to skip any more days, but a few missed days arent a huge deal unless you are an olympic athlete or some shit.
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>>50441518
Yeah, thanks man. Good point. Was just overthinking the potential uneven distribution of muscle strength if I did something like that, but I doubt a day would make that happen.

>>50441515
I use a YMCA and they do so it's likely yours does too.
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>>50441515
depends who you are now and what your goals are. weight loss is like 90% diet anyways. just eat as much as you want of healthy foods, use myfitnesspal calorie tracker. do make an effort to watch when you get full but if youre eating healthy it doesnt really matter.

running burns roughly twice as much calories per minute as walking. so again it depends on your physical abilities and goals. if you have the time to commit twice as much time to walking for similar results (regarding burning calories only) then go for it i guess. i recommend running, try a couch to 5k program. swimming is the best if you have a pool nearby, but running is much more accesible and easier to work into your day to day routine.

I personally do a full body bodyweight routine that i mixed in about 50/50 with dumbell exercises. its good if you know what youre doing. i started with the el diablo body weight routine and just added in more as i went. i did that mwf and ran on my off days.
you can totally hermit mode it and succeed my guy

relaxing both your diet and exercise on the weekend will help you stat strong. but dont fuck it up too bad. try to do a moderate amount of exercise (ie: dont be completely sedentary) and make sure you continue to track your calories, you need to cheat some time but remember its a cheat meal not a cheat day.
for me i like to eat small amounts of unhealthy things throughout the weekend (ie: one snack size candy on both saturday and sunday as opposed to a full size one)

>>50441548
uneven distribution takes a long time to build up through regular habits. one missed day is literally gonna have 0 noticeable affect as long as you dont skip that same day every week
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>>50441515
something else i want to ad is that its important to keep in mind you arent gonna see results over night, not even in a week. if you put in maximum effort, maybe you start seeing tiny baby changes after a month.
what you are doing isnt as important as just fucking doing it. its totally okay to start off small and ramp up the difficulty later once you get used to it.
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DYEL here. Stared doing some exercise like a month ago.
Can I do push ups and pull ups in the same day? I'm getting this light pain in my shoulders and I'm getting worried.
>>
whats a good fitness youtuber to get that inspo
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>>50424459
Recently I've been hornier than ever. I masturbate at least once a day for the past 2 weeks now, plus fuck with gf 3 times a week.
Is there anything that could be causing this? My meat hurts
>>
What are some good leg day stuff that I could do if I don't go to a gym? I've got dumbbells, an exercise bench, a 45lb plate, a resistance band and a tricep crunch thing.
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>>50436435
Roll with her
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>>50425132
thats fucking awesome. even when i was on the swim team and playing hockey i never ran a full 5k. hows it feel to be more committed than an actual high school athlete?
keep up the strong work brother man, youll get there

>>50429557
this is strong advice, though id instead advocate for swimming if that is convenient to you. swimming will really help with the breath control too, which is essential to progressing while running. once you get that 1-2-3 breathe 1-2-3 breathe 1-2-3-breathe going in your head, youll have it for life.
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>>50430947
get a pullup bar at your house and do this >>50431027 every time you walk under it.
also if you can already do two without swinging your legs or anything, just do two every time you walk under it as well. itll take a bit of time but youll begin seeing results.
also i do this with both pull ups and chinups
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>>50436435
>likes guns
>shit on joe biden
>not a conservative
do we have a based commie in the house?
>>
>>50441590
>>50441618

I'm already one or two steps ahead. I drink a lot of water every day, never soda, never ice cream, never mcdonals/burger king. No drugs or alcohol.

However I have huge willpower issues and I've already tried and failed a couple times a workout regimine.
>>
>>50440851
>>50441192
Yes you should take it everyday. It increases performance but not in the short term. It doesn't matter when you take it.
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Usually i just go for the natural protein powder but i found this one on sale that seems to contain all these supps
i've never tried any of it before and the question is will i benefit from any of this? any performance increase or is it a meme?
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>>50440778
>is gonna eat away some fat and way more muscle than a regular cut
>and way more muscle than a regular cut
>than a regular cut
Learn to read ? God damn retard
>Did i recommend a ketogenic or vegan diet for him you stupid fucking cunt?
Did the first post had any relation to fasting you stupid fucking cunt ? I talked about those because you are all the same kind of stubborn gains goblins that try to shill your meme diet
>>50440799
Kill yourself
>>
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If my goal is fat lose and general fitness, would it be better to do daily bodyweight stuff (pull ups, Push ups, lunges, etc.) and not reaching muscle failure or doing it every other day till failure with Cardio/ conditioning on the days inbetween?
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>>50442194
Dude that is the amino profile, which lists the amout of aminoacids per 100g of protein.

Amino acids = protein, and the list looks like it's a complete protein without lacking anything. Maybe too much glutamin, which means the added that amino acid to increase total protein count and lower their costs.
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>>50424459


>>50424459
What is a good PPL routine using only a power rack and a barbell?
I've been doing SL for a while but my workout days take too much time
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>>50430662
shave
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>>50442128
the problem is its only in my preworkout. i dont want to pay to take preworkout on days i dont workout. when this container is gone ill just buy a mix of supplements instead, which is bout half the price, and i can take just the creatine on my off days.
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>>50442424
if you do it to failure every single day with no days off, youll just end up super sore
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Hi guys, Nike is having a good sale on shoes and I've never really been a shoe guy seeing as I have always felt like all shoes were 'too much shoe'. I want to buy some good shoes for walking/running and I suppose lifting since I'm going to the gym. I'd guess I only need one pair to do this all in. Can someone recommend me a pair? I'm mostly going to use them for long distance walking.
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>>50443979
>find a pair that
>try it on
>walk around the store a little bit
>buy it
did you seriously just ask us to pick you out a pair of shoes
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>>50444011
It's on the site, I have no idea the difference between running shoes and weightlfiting. They all look the same to me. I'm looking for a pair that'd just be comfy to walk for long periods of time.
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>>50444079
id really recommend against buying clothes online (especially shoes, regular clothes at least have measurements)
if you can, get to a store and try some on and then just buy them online. if you cant do that, id say just pass on it
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>>50444108
alright thanks
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>>50444108
last question though, can weightlifting shoes be an ok buy for walking/running? I actually like the look of some of these. They all say they got good padding!
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>>50443958
please read again anon,
every day without failure or every other day till failure?
>>
Lads
>ask girl out
>she says yes, ask if anyone's coming
>say its just us
>"alright gotta check with my boyfriend since I'm staying at his, can he come"
I wasn't exactly expecting this, how do I proceed?
>>
>>50444162
ive never actually worn weightlifting shoes. i hear that chucks are okay for weightlifting and ive worn my fair share of chucks.
id advise against it though, you should have separate shoes for exercise, as the padding takes some time to 'fluff back up' and youll just wear out your shoes faster
>>
any leafs here ever ordered any supplements from fitshop.ca? i need to get some ephedrine but i don't really wanna waste $35 and possibly get my credit card info stolen if it's not legit.
>>
Went a little too hard on my forearms at the gym just now.. should I ice it now to prevent tendonitis or is it better to wait for tomorrow?
>>
at what age does it become unacceptable to bang 18yo's?

>asking for a friend
>>
>>50428742
The guy in the vid is the one who posted it the first time clamaing that the girl was totally mirin him
>>
>>50444816
everything over 14 is unacceptable desu
>>
Are there a list of accessory lifts or list of lifts in general and what they train? Like a wiki of sorts. I'm doing SS and want to know what else I can add to pull/chins/dips
>>
sooo do protein powders do anything?
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>>50436636
sure

>>50438512
You probably have about 40kgs of fat to cut, do that first before thinking about gaining weight.

>>50438583
It's basically up to what is more important to you. If you can stand your diet/lifestyle and wanna cut it no matter what then go for it.
By your height and weight you must be pretty skinny though, so i guess in your position i would bulk.

>>50440184
Doesn't matter. IF is mostly a tool to surpress hunger.

>>50441634
Sure you can. can you tell what exercise gives you the pain? Check your form.
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>>50445380
They give you Protein, of which a high intake is good for muscle growth, recovery etc
>>
>>50445331
HELP
E
L
P
>>
Why does MyFitnessPal let me swipe right to copy my breakfast from the previous day onto today, but won’t let me do the same with lunch or dinner?
>>
>>50445620
>>50445331
https://www.bodybuilding.com/exercises/

literally 30 seconds of googling
>>
should i incorporate dips into ppl or is that too much?
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>>50445502
>Doesn't matter. IF is mostly a tool to surpress hunger.
That's what I was believing this whole time, but now this anon has me scared that my gains are being eaten or something
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>>50444162
No. you want them to remain rigid. Basically only wear them to lift.
>>
So due to my schedule changing I was wondering if could change my routine.
Can i do :

Workout A
Workout B
Workout A
Workout B
Rest
Rest
Rest

Repeat each week?
I'm hitting the muscles twice a week, but is 3 "rest" days in a row too much?

I'll be wrestling those 3 days not being sedentary.
Pls help
>>
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ohp form is very off. I constantly feel like my left arm is doing all the work and my right arm does nothing. Also think my left delts are slightly bigger than my right delts. Hiw do I fix this?
>>
Do you guys workout in your running/cardio shoes?
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>>50446614
yea except when i do squats/dead lifts. need something stable.
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>>50446376
I reckon using dumbbells would help
>>
Just started working out a month ago.
Super out of shape, skinny fat dude. Working an office job.
Doing strength workouts gets me super winded and gets me heartbeat going like I'm trying to run a marathon.
Is this normal?
>>
Gonna be in another city for a month. How to I cheat my way into one month of gym?
>>
Does ohp workout my triceps enough on its own, or should I do dips also?
>>
>>50430662
Take hrt and become a cute little ladyboy
>>
>>50430662
If you're an underage ban. Then considering taking growth hormone to get you as tall as possible with the growth your genes still have left in you.
>>
Is it a requirement for personal trainers at gyms to have a license or certs?
>>
>>50446689
Ok, how do I convert bb to db weight and how long do I doo this?
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>>50432583
Then stop being a needy bitch
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>>50445944
anyone?
>>
>>50424459
Can creatine cause stomach bloating? I did a little test for myself, and noticed that whenever I take creatine in the middle of the day, my stomach bloats a shit ton and looks like I have a beer belly.
>>
>>50446918
Cut the BB weight in half and then drop like 15%

Dont ask "how long do I do this", you should have always been mixing it up between BB and DB
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>>50432632
reverse hyperextensions might help
>>
I do so well with my diet in the beginning of the day but continually fuck up near the end. How in the hell do I control my cravings and fix up my shitty willpower?
>>
>>50432632
Back raises will light up your glutes, lower back, and hamstrings. Rows/chins for further back development



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