>>75211509
what the fuck are adzuki beans called in safeway?

>>75211509
What can I do for cardio or bodyweight exercises if I'm confined to a walking boot?

>>75211512
Aren't they just called aduki beans or red beans? I've seen those in cans.

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Why are machines hand crafted and built specifically for manlets? I'm not able to get a deep stretch at the top when doing lat pulldowns and this fact frustrates me so much I have to make a post about it.

Muscles growing, joints and tendons are crying. Not even strong, still benching 80kg for reps. I've done gymnastics and calisthenics in the past but gave it up due to tendon pain. I've been taking my time with everything because I've learnt my lesson from the gymnastic injuries, growth has been steady but joints which should be more than strong enough with all the training under my belt, aren't able to take it.

What could be the likely cause? Diet? A vitamin or mineral missing? I've dipped BW+50kg for reps, full FL and BL, my elbows should be able to take the stress from 40kg pushdowns after a few years of body building style training.

>>75211509
cable crunches are the only ab movement you need

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I'll be traveling around Poland for about ten days, does any Polack here know if there's a shop where I could buy a small amount of creatine? I don't want to bring white powder on a plane

can I eat my nails to get collagen?

>>75212681
Creatine isn't gonna do diddly shit for you if you're traveling. It's gonna make no fucking difference.

>>75212883
You're retarded lmao

>>75212879
Stop caffeine intake to allow collagen synthesis

>>75212599
Lmaoooooooo

>>75212369
You probably don't have tendon pain
But you should be running starting strength since you're a severe noob

>>75211509
I wouldn't work abs until you're thinner
Getting a big squat and deadlift will build your core plenty as a noob

>>75212015
It's a lifelong struggle m8e

>>75212883
>>75212899
What the idiot meant is that you can stay off creatine for 10 days, it's not going to matter.
You aren't even going to train for those 10 days anyway.

I have a weird shaped doughy body with tiny nips. how long is it gonna take to rebuild it from scratch? I enjoy lifting but should I be focusing more on shedding the chub? if I just eat sufficient protein and lift consistently for 2 years am I gonna make it?

>>75211509
guys i am new to the gym i have been going for about 6 months now. used to be 213 pounds now i am 143 pounds. the problem is that i am still kinda chubby about 18 percent body fat my height is 5 fot 8 so what do you think i should do? continue cutting or lean bulk from here? as you can tell i have very minimal amount of muscle mass my original plan was to cut down to 135-132 pounds and then start lean bulking but it is very hard to cut when you dont have any muscle. i need to eat about 1500-1400 calories to lose weight. so any advice is much appreciated.

>>75213460
did you forget lifting? 5.8 at 143 is fucking skinny af
go up to 170

>>75213477
the saddest thing is that i am not skinny. i am chubby somehow. fucking hate my body. how is this even possible i am 65 kgs. if i go up to 170 pounds i will be even more chubby.

>>75213495
>>75213495
did you
forget
to lift
brother
ofc you look like shit if you didnt lift

do a small surplus
FUCKING LIFT HEAVY
3,4 days a week
do stronglifts

DO IT

>>75213528
my maintanance is about 2000-2100 calories should i go up to 2400 -2500 calories? how much protein should i get 140-160 grams?

>>75213555
go to around 2300 dont sweat if you go below or above a bit
just get 130g protein daily
then calories
fucking GO

>>75211509
Crunches, sit ups, all the variations
>>75213071
Always lift, lose weight, then bulk
>>75213460
GJ on the weight loss, I doubt you're at 18% bf at 143 lbs though but just keep lifting and cut down to what ever you want then bulk up

>>75211509
I'm sh00k, haha. I can overhead press 52.5kg now but can only benchpress 70kg =0. 60kg overhead press equates to 100kg benchpress from everything I've read lmao. Any ideas as to what I am doing wrong? Pls help

I've seen good gains from my 6 day weekly workout. I'm following arnold's beginner workout plan from this bodybuilding book.

However, is this too much? His reasoning is that he rests each body part for 48 hours, but I'm not sure if that is enough. There is also some overlap in training, shoulders specifically . I'm worried that I might not be resting enough

Thoughts?

I'm making a 5 day split. Should I try 4 upper body days and 1 leg day, or 3 upper and 2 leg?

>>75214254
If you're completing your sets and making progress then you're doing fine.
If you start regressing it may be time for more rest.
If you stall that could be rest related but a million different things can cause a stall.

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>>75211509
Tips for surviving man period? Suddenly I feel lethargic and extremely irritable. Happens occasionally. Someone was doing laundry as I was in the bathroom and I was this close to getting out and screaming at them to go the fuck away. What do

>>75214723
>If you start regressing it may be time for more rest.
How do I know this? My muscles getting smaller and not lifting as I used to?

what's the actual issue with doing lots of exercises?

I do a torso / limbs split, I have the time to do it and I recover well

e.g. on my torso day I do bench, incline Dumbell bench, rows, light ohp, pull ups, lat pulldown, pec flies, face pulls

what's the downside for doing all that as a natty

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Ever since I started going to the gym and getting more /fit/
>Currently 16%BF, 5'11"@150
My wife can no longer keep with my libido and roughness, since whatever I do is hurting her.
What to do?
I tired convincing her to go to the gym with me but she quit after one week.

>>75213528
you can't gain muscle on a cut. leave the guy alone. he lost 70 pounds now he has room to actually bulk and gain muscle.

>>75214636
2 upper, 2 lower, 1 arm

>>75214636
>5 day split
You should probably know what you want to do based in your goals etc. if you're set on it being 5 days then I'd do 4 upper 1 lower
>Chest
>Back
>Shoulders
>Arms
>Legs
>>75215155
Not progressing or even having to lower weight
>>75215212
>actual issue with doing lots of exercises
>Burn out
>Not enough recovery
>Too much so the last exercises are useless
Are the arguments I've heard, but just try it and see if it works for you before listening to people that have never done it before

>>75211509
I just started stronglifts, but I'm having trouble with my grip on the bench and overhead press. When I put the bar where it's supposed to go (supported by the part of the hand closest to the wrists), I end up pinching a nerve, and I end up losing feeling in most of my fingers for about 5 minutes afterwards. I'm concerned that if this continues I'm risking permanent damage, but I'm not sure how to change the grip to make it safer.
Has anyone else had this issue, or heard about something like it? How did you fix it? I was thinking of perhaps wearing padded gloves, but I don't know if that'd be effective – it feels like just a stopgap measure rather than a true solution.

I do front squats and deadlifts barefoot on my garage's concrete floor. Should I be wearing weightlifting shoes or something?

>>75215828
if your mobility is good there's no need to wear special shoes

>>75211509
I'm 175 cm (5'9) and I used to be 120kg (265 lb). I dropped down to 100kg (220) and I still look chubby and fat (expected). My current goal is to look lean at about 85 kgs (187 lb). At what weight/bf % will I look lean and have visible collar bones/Adams apple and is there anything I should add to my routine?

For context, I've been consistently keeping my calories at or under 1500 with only chicken breasts, a little bit of rice, and multivitamin supplements because I'm too retarded to make a good plan that has veggies. PPL 6 days a week in the evening with 20 minutes of running in the morning

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>>75216694
You'll probably stop looking chubby around 70-80 kgs at your height (its going to vary a lot from person to person), as for the routine just keep it up if it works for you. The only thing that's likely to kill your progress at this point is injury, make sure to do your warmup sets and don't ignore tendon pain. Oh and just throw one of those mixed frozen veg bags into your diet if you can't be bothered to deal with veggies

Do you guys really not get tested before fucking? I don’t want the condom excuse, it doesn’t protect against everything.

>>75216965
I simply never have sex

How do you last through multiple ejaculations as a man without just being lucky and being born without a refractory period? I used to be able to last through up to three climaxes when I was young, but now as I approach my 30s, it takes me like 30 minutes or longer to get hard again. With women's expectations blowing up to such an insane degree nowadays, it almost makes me scared to even have sex. I feel like any woman I'm with will just view me as a failure of a man because I can't stay hard for her after jizzing. How could this problem be overcome?

if i want to build muscle but am already kind of fat, do i have to eat in a surplus? i mean, i can just use the fat that's on me, right?

>>75217432
You will gain some muscle while losing weight as a noob so lift and lose weight first

>>75217375
no woman expects you to stay hard after jizzing. get a fucking grip mate.

Is it important to be in a constant caloric surplus or just days that I'm recovering?

Gave myself tennis elbow/tendonitis really bad while drumming a couple months back. The night after our second studio session of three, putting weight on it was agonizing and when I tried to lower myself to lay down I pretty much just collapsed on it
Stayed off it for 3 weeks and flared it up again around the 20th of August because I had to prep for an evacuation, doc said to stay off it so I have, wore a brace for about 3 weeks too. Every now and then my joint will hurt just a tad with dull pain and I'm not sure if it's ever gonna heal at this point or if it's hurting because I almost never use it for anything more than 5lbs anymore (if even that much weight)
Am I just cursed forever? I really wanna start lifting again...

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How the actual FUCK do I grow my chest? My fat tends to collect here and it's an eyesore for me when bulking

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I am starting lifting after a 3 year break bc of family bullshit, and i am in a terrible shape
what exercise could i do to help me to play bagpipes? i cannot play everyday due the loudness, but i want to get strong enough again fast.

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>>75218077

>>75218084
i dunno any exercise that imitates pressing your arm to your chest, most exercises i can think of do the opposite force

>>75218077
If you're in terrible shape focus on cardio instead, right? It sounds like you may already know how to play (in which case my advice may be stupid and dumb) but just in case,
I was in a pipes and drums band (drums) and the few times I got to fuck around on bagpipes they were big, unwieldy, and took a shitload of air. If you're gonna be marching it'll be even worse. Realistically I feel like the squeezing part won't ever be that bad past maybe getting cramps occasionally during the first month depending on how hard you go
Also if you have big memory foam pillows you could try squeezing those like they're a bladder. I think the motion probably falls under pulling though so you could look into the

>>75218027
Tendonitis does not heal with rest. You have to keep inflaming the tendon in a controlled manner or else your body will never receive the signal that starts the healing process. Do chinups until your arms feel like they are going to rip out of the socket and your tennis elbow should be gone in a week or two.
Short Explanation:
https://www.youtube.com/watch?v=w2MA5cRxyG0
Detailed Explanation:
https://www.youtube.com/watch?v=ZZmPlBKid6c

Is doing ten suicide runs a day, except on the lord's day, harmful to my overall routine? Ignore time elapsed as a consideration

>>75211509
Do I do a workout with a sore throat?

>>75218443
You should, even if you modify. Unless your condition is so bad that rest is required.

>>75218000
surplus every day

I have two questions

When people say "working sets" what do they mean? I would say 3x10 is Three sets of 10 reps. So if someone says 10-12 working sets per week, are they saying you should only do 3-4 exercises per muscle twice per week?

Second, if hinging at the hip is the proper way to bear heavy loads without obliterating your back, why the fuck is it so difficult? I tried to do bent over barbell rows yesterday and felt like I was going to cripple myself.

>>75218474
>why the fuck is it so difficult? I tried to do bent over barbell rows yesterday and felt like I was going to cripple myself.
I second this question.

i'm thinking of getting a rowing machine, and was wondering if those compact, foldable ones are worth it?

Is it a retarded idea to go to the gym after drinking? Should I just go tomorrow instead? I know my performance will suffer, but I still wanna go.

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how do I quit femdom/JOI?

>>75218502
I feel like bent barbell rows are a dyel exercise. Once you get up to a real weight, it's impossible to breathe while braced, and the lower back becomes the limiter. Once I hit around 150lbs I transitioned to T-Bar rows. I hear people like Pendlay rows, too, but that didn't fix the problem for me either.

>>75212681
in malls there's places with fitness supps
or you could try ordering from sfd/kfd to a paczkomat

>>75218615
How drunk?

I'm DYEL but not a noob, I lifted consistently years ago. Can I expect noob gains lifting at a caloric deficit? Need to lose the fat, just wondering if I'll build more than 0 muscle while doing so

>>75219084
You can still put some muscle on if you're eating enough protein.

>>75218830
Like 4 ciders

>>75211509
I find myself limited by my forearms when doing pull ups. I never had this problem in the past when I used to do them more but my forearms are more developed now so I'm pretty puzzled as to why it's happening. Could the fact that I'm using a door frame bar and thus having a narrow grip be the reason?

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I ask this in another thread and got no answer: what would be a good alternative for whey protein? can't have lactose so I need something else.

How do I cope with the fact that I just had to pull an all nighter and my workout yesterday was for fucking nothing because I didn’t and now can’t sleep?

>>75219529
Real food. Its really not that hard to eat a kg of raw chicken a day. Cooked its like what 600g, split between 3 meals is 200g each

>>75219529
casein? dunno if has lactoes

>>75219529
biotechusa zero whey isolate is lactose free

>>75217749
Modern girls masturbate to hentai where the guy is like 7 feet tall with a 10 inch dick. You don't understand how bad it is or how bad it's going to get. There are a minority of guys who have no refractory period, so that's what modern girls will expect. Anyways, I'm not interested in arguing about that. I just want to know how I can overcome this problem.

>>75215431
>you can't gain muscle on a cut.
Yes you can.

>drink herbal teas that are supposedly calming so I could sit down and do things
>don't feel much of difference, still scatterbrained
Help

>>75219667
stop smoking weed

>>75219560
it does have lactose
>>75219574
thank you I'll check it out.

>>75219669
I don't smoke, I barely drink beer sometimes.

>>75217375
>>75219588
there is no clear answer, you already being ready after 30 min in rare, the only thing you can hope to do is kegel exercise, healthy diet, and working out.

If i'm eating at maintenance for 1-2 weeks after a cut and still lifting will i get fat(er)?

>>75219700
Why would kegels help get rid of your refractory period?

My progress at the gym totally halted in the last 2-3 weeks, and I'm still a novice lifter.
I do upper/lower, 4 times a week, 3 sets each exercise, bulking, 4-10 rep range, sleeping between 6:35 to 7:05 hours on workdays, 8 to 11 hours on weekends. I stop every set 1 rep away from failure.

Please tell me what (You) think the problem is.

>>75219741
I'm not much higher than a novice myself, but when I hit my first plateau, I wasn't getting enough food and water. It sounds dumb but I started drinking like a fish and gave myself a higher calorie allowance (I don't remember the exact amount but it varies anyways) and I also had a soft reset for the lifts I was struggling on. Went down by like 25 pounds and went back to progressive overload for a few weeks, and once I got back up to the current weight there was no problem. But I suppose that's a bit counterintuitive for you since you're bulking. So my best guess would be drink more water.

>>75219712
it wouldn't, nothing will, my point was that the only thing you can do is work out and be healthy.
TLDR you're fucked out of luck, is only genetics that can help you.

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>consider myself total DYEL tier skinnyfat
>just turned 30
>don't exercise at all, but have a semi-active job
>can just about do 10 proper pushups as a set, could do maybe 2 sets
>this is apparently advanced
>can get within about an inch of my toes doing a sitting, forward stretch
>this is apparently advanced
>can do a few, 10 rep sets of 40 pound dumbell curls with each arm
>this is apparently advanced
Can someone please tell me what the fuck is going on? I legitimately consider myself weak as fuck for a guy. Is the average dude these days just THAT fucking weak, am I just decent (loosely speaking) at these specific random things somehow, or am I stronger than I think?

>>75218295
Nta, but thank you. Just became able to do my first pull up, got enthusiastic and started spamming them, got naggling elbow pain that won't go away with rest, got worried I'd lose my gains before they ever really started. If the cure is just moar pull-ups, though, that's fantastic.

>>75219863
I don't believe you. It's always multi-orgasmic men who say this because they want to kick ladders. The same thing happens with penis size improvement methods. It's always the guys with 8+ inch dicks who say that nothing actually works.

Undiagnosed grade 1 gyno here (kinda puffy nipples that get normal when slightly cold, no weird prominence or shagginess).

Is it true that no matter how much you workout, the puffiness stays? Let's say that, based on potential, my chest is 5/10 developed at the moment. Also, should I start lower or upper pecs?

Trying to avoid surgery.

>https://www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B000E8ZJGS/ref=cm_cr_arp_d_product_top?ie=UTF8

is this alright enough for the price? do you guys know anything better? I only got $60 to spend this month.

Is it better to do a deload week on a cut or bulk. natty fwiw

What's a good way to use chin ups for muscle growth? I currently do 3 sets to failure but I constantly end up between 8-11 reps on eachs set. It's like I don't really get stronger and just bounce up and down between those reps. Should I try clustering or do slowmotion reps and stop focosing on the number?

>>75219881
nigga 10 pushups is novice level. 40 pounds is what muscular people at my gym use so there's something wrong with your technique or the weights. maybe you have crazy high testosterone boosting your baseline strength.

>>75220055
>10 pushups is novice level
Like I said, for one non-stop set. I can probably do 20-25 in a few minutes. But yeah, that's why I'm asking, even 20 doesn't seem that advanced. My job requires a decent bit of forearm use, so maybe that's why the dumbell curl weight is on the higher end?

How do I improve my pull up reps?
I can only manage two sets of 5 before my body just drops down to 3-2-1 for the follow sets despite doing it consistently for a month

>>75220370
Do it consistently for more than a month, add lat pulldowns or weighted sets (even 5 lb makes them harder) or negatives

Why the fuck are pull ups so hard?

I started at 270lbs and could only do pullups on the assisted machine with 130lbs
Now I am 196 and can do 3-5 strict form pullups unassisted
As part of my chest and back day, I warmup with pullups. The goal is 3x10 so I start by doing as many as I can unassisted, then finish the set assisted, increasing the assistance each time I fail until I hit 10.

What's freaking me out is that by the third set, I am back to setting the assistance to 130lbs just to get that last 1-2 reps. My arms and back are fried at the end of it. I'm 80lbs lighter and I've gotten stronger since I can do them unassisted, so why am I back to this weight?

I should note that I go very slowly on the down part of the pull-up, since I was told this is better for muscle growth

>>75220470
Because we do not climb much as a race

>>75219889
Try the voodoo band + curls thing if it doesn't get better after the third workout. I developed my tennis elbow doing squats and the chinup protocol worked great for me. I noticed an improvement on my second workout (less pain, increased strength on the chinups and all presses) and the pain was pretty much gone on the third and hasn't appeared ever since.

How do you guys feel about using the step machine for cardio? Is it going to hurt my leg strength more than Incline treadmill? I feel like I'm burning more on it, but idk if it's worth it if it'll hurt my squat strength.

How do I count calories

>>75215306
Anyone?

My leg is currently
Squats
Leg extensions
Hamstring curls
Barbell calf raises

What would you add to this?

When you shit, how much blood is too much?

>>75211509
What are some good ab exercises for someone with a bad back? I've got a ruptured disk between the L4-L5, and crunches hurt it so much, but I gotta strengthen my abs. My Physical Therapist gave me a couple stretches that help, but no real exercises yet. I've gotta be careful with certain back movements or it'll punch the nerve.

>>75221868
Any. But if it looks like blood then it may just be a hemorrhoid. If it's black then that's stomach and upper bowl issues and usually more serious. Do you let people fuck your ass or do you put anything up there?

>>75215306
First have a talk with her, tell her how you feel, and let her say how she feels. Something my girlfriend told me once really improved our relationship: It's not you versus her, it both of you verses the issue. Try some different stuff, experiment to find some kinky shit that satisfies both of you. If one of you isn't putting in the effort, talk about it and find a new solution.

>>75219084
Won't be noob gains but muscle memory which will grow faster
>>75219702
No, if you are then you're not at maintenance
>>75220009
Add weight with a belt
>>75221766
Hip thrusts or sldl and swap leg extensions for leg press

>>75215306
>>75221908
Additionally maybe you need to do more foreplay with her? Get her more revved up, maybe throw some toys and massages in there. I watched some Yoni and Yoni and Lingam massage videos and we've been having a lot of fun taking turns on those.

>>75221218
Look up the amount of calories in the food your eating by weight, add the numbers. I keep up with it on the notes app on my phone.

>>75221217
How would it hurt your squat strength?

>>75221943
Idk, just overworking them/not allowing them to rest properly?

>>75212681
I bought a small jar of flavourless creatine from Allnutrition in my local Lidl a few days ago

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Is this a good routine?

>>75211509
bros so does creatine actually make a difference? I've never taken it. scared it'll make me lose hair at 22

>be me
>6 2, 230
>1.5 year lifting
>lift every second day, 1h walking daily
is 4000 kcal too much? im looking to gain weight but not too fast

>sharp pain at the elbow when bench pressing
is this the famous tennis elbow? I'm scared of this shit

What kind of cardio can I do in winter? I'm too poor for gym, so no skiing or other stuff like that that requires equipment. The weather tends to be around freezing but will usually drop to -20C for some time.

Can I run in winter? Or will breathing the cold air give me a sore throat?

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Only slept 4 hours last night ~2:40-6:30AM...
I'm tense and tired as shit. Should I rest or just stick to the workout schedule?... Yesterday was a rest day btw.
>Why not nap?
I genuinely, physically, cannot nap

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>Been steadily losing 0.5 - 1kg a week, eating at a deficit
>Still a fatass, but improving
>Started lifting weights to make myself less prone to injury
>Haven't lifted since I was in early 20s, now in early 30s
>Weight loss has stalled for past 3 weeks, been lifting for 4
>Lift 2-3 times per week
>Haven't changed how I've been eating
>Lifts have been rapidly increasing
>i.e. dumbell curl started 3 x 10 at 7kg
>Is now at 10kg
>All other lifts and exercises have been improving at a similar rate
Surely I can't have gained 1kg - 1.5kg of muscle in 3 weeks and lost the same in fat? Google reckons it's possible, but it's fucking Google. Is this just recomp because my body remembers I was stronger in my early 20s? I have been counting calories and allowing myself to eat slightly more after I workout to get in extra protein for recovery

Will I know if a bicep is going to explode before hand? If a bicep feels weird is it more likely to explode?

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>>75223127
I wish I was more scared of it before I got it. My left elbow has been fucked for 3 months now and I didn't realize it can potentially take OVER A FUCKING YEAR to heal

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PLEASE SHILL ME A FIT APPROVED COOKING BOOK!

Easy recipes that dont break the bank.
33yo skinnyfat manlet, I must bulk

>>75223776
If you are getting stronger without getting fatter, you are winning.

> I have been counting calories and allowing myself to eat slightly more after I workout to get in extra protein for recovery
This is obviously the reason why your weight loss has stalled. If you are in less of a deficit you will simply lose less weight.
But again as long as your lifts are going up with your body weight either flat or only slightly going up, you will look better than before so it doesn't matter.

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Why is /fit/ so boring and slow when I’m at the gym but so fast and fun on my rest nights when I don’t even want to be here

>>75223833
Oops meant to make this a thread

>>75217375
I'm going to try nofap and noporn to see if there are any improvements. Here's my current refractory period after masturbating on the prior two days:
>0-5 minutes: Erection is quickly lost. Libido is severely reduced to the point of near asexuality.
>5+ minutes: Ability to produce precum is restored. Libido is very mildly restored. Penis has a slight pressure feeling on arousal.
>15+ minutes: Libido continues to gradually return. Extremely weak erections are now possible.
>30+ minutes: Ability to become semi-hard and to climax is restored. Semen is clear and runny.
I'll be back to post the effects of nofap and noporn after varying lengths of time.

i have a combined dip and pull-up station at home, is there any good way for me to mount a cable system to it?

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Is rice bran oil legit?
Or just another meme?
I just use sunseed oil, or go the airfryer way.

>>75224017
It’s one of the worse seed oils but obviously you don’t even care

>>75224026
>worse seed oils
What?
I thought rice bran oil was healthy!
What's good seed oil then?

>>75224039
just use coconut/olive oil or butter/ghee
its not that hard nigga

>>75224053
Why those?
I use olive oil more recently.

I started using minox for alopecia areata (small bald spots) some time ago and only now found out minox is supposed to be used for alopecia androgenetica (male pattern baldness). The problem is, minox is supposed to be on life. So do I have to use minox for the rest of my life now?

>>75223878
They make ceiling mounted pulleys

>>75223791
You feel a stretch/ache
You make better bicep gains on heavier reps than the bitchweight that bathes them in lactic acid anyway

>>75223309
You can run, just cover your mouth and nose when it's cold cold

>>75223049
You have to track your eating and weight for a few weeks
It depends on the person and what you eat
At my peak I was cutting at 4500 calories a day

>>75222900
Caffeine is what makes everyone bald
Creatine can actually improve blood flow and thicken hair if you're eating enough
If your hair thins on creatine because of the creatine, cycling off will return your hormones to where they were and your hair will regrow
But again, caffeine is the real problem

>>75222298
Are you intermediate?

>>75221766
Deadlifts instead of fag curls obv

>>75221238
Use lube
Eat her out before inserting
Feed her so she actually eat enough to be horny

>>75220470
Just do more sets of unassisted to get your total volume

>>75220370
See above

>>75220006
Deloading is for LP progression when you stall
Read SS

>>75219982
Yes but with a big enough chest it doesn't matter
The nipple ends up on the ridge of the pec so it points down instead of put

>>75220004
All powder us suboptimal
Put that money towards whole meat

>>75220009
Do more sets obv

>>75219881
You have more strength than weebs but less than a construction worker

>>75219741
You aren't eating enough also not doing the right program
Run an LP program like starting strength to cash in all the way on noob gains
Read his book to maximize it
You can unironically get big and strong on SS and look good but you have to do cardio and not get too fat
Accessories can help your noob retardation feel like you aren't missing anything

>>75219529
Whole meat
Powders are garbage and a waste of money
You can get whole ham slabs at Walmart for $2/lb

>>75224190
> They make ceiling mounted pulleys
i know but i live in an apartment and my landlord won't let me do that because "it might damage the ceiling"

>>75223804
Recipe books are completely pointless. Find the recipes online and save them in your bookmarks.

>>75224059
Schizos have got it in there head that seed oils are the new government conspiracy.

>>75224272
Recipe books are primarily foid-catchers, don't tell your new date that you have one, just leave it very obviously in the kitchen when you take one home

>>75212015
Because tall men don't need to work out to prove they are men like manlets. The entire industry started because of manlets getting sand kicked on them by tall Chads at the beach.

>>75224284
I've only met 3 people that care about recipe books, my grandma and 2 men who collected anime cookbooks. My wife who's a chief has one with her own hand written recipes, to keep up with them, but doesn't have anyone else's. She hates when people give them to her as presents, and usually re-gifts them or throws them away.

>>75224320
Anime cookbooks?

>>75218626
As long as you still date women IRL it's not really a problem
Also, try bratty bunny if you haven't

>>75218474
>>75218502
You have to engage your glutes and the rest of your posterior chain while keeping the weight mid foot

Try starting the movement by deadlifting the weight up off the floor with good form so you have a reference about where the weight and tension should be

You should really be rowing off the floor anyway instead of ego lifting halfrepping

>>75218311
Wtf are you talking about lmao
Everyone needs cardio but liss is usually best

Is it even worth lifting if I max out at 5 hours of sleep each night
I've done all the sleep hygiene stuff I just think I have persistent anxiety

>>75224272
>>75224284
>>75224320
Hmm....interesting, thank you for the input.

i put HMB, creatine, and Whey all into the same drink every morning. is this a good idea?

>>75218032
Stop fapping

Bench heavy (sets of 1-6)
Row
Bench light (sets of 7-10)
Chins
Bench accessory light
Pull-up

Abwork and cardio after hitting chest can also help to burn the lower pec fat just like hip thrusts can help burn love handles

Spot fat reduction is real but not like the meme ab machine infomercials will tell ya

>>75224203
The problem obviously isn't that.
>>75215306
Your wife no longer find you attractive because you're hotter than her.

>>75217432
Run starting strength while cutting so you don't lose your existing muscle
SS is low enough volume you can improve while cutting

>>75224501
>The problem is that
Yeah, obviously the problem is you

A truly turned on woman can take anything
You're fucking up

>>75224338
Like with recipes for popular foods in animes.

>>75224406
You shouldn't be getting any macros from powder regularly so that's you're first problem
Secondly, pretty much all supplements are a huge meme perpetrated by supp grifters
3rd, taking creatine alone or with a snack is fine

>>75224381
When you're trying to cook something new, the recipe is just supposed to teach you the basic elements of the dish. Then once you've done it once, you can make it your own.

>>75224368
Just keep your cortisol in check
It'll also help your sleep

>>75223776
Take your measurements and only weigh once a month
Trying to use your weight as the only metric of improvement is pretty retarded NGL

>>75221217
Just don't do it the 36 hours before squatting

>>75224511
Lol, incel

>>75221883
Just do anything that doesn't put pressure there
Leg lifts
Bicycles
Cable crunch

>>75216965
We aren't gay, buddy (except paki)

>>75215828
If you ever actually squat, lifting shoes can help with depth and form

>>75215651
I would work on cardio and keeping the wrist compact

Everyone struggles with bench until they work the kinks out
Also, make sure the bar hits at or below your nipples
https://youtu.be/dA3VeBhQMps?si=N_-Qo7gHkvkG9Hjd

>>75219394
Could be that or you overworj your forearms somehow

>>75214254
If you're a noob, I would run starting strength or something
The wild card on gains is how much much your body can repair with how much your eating up against how much you're doing

It's why Starting strength works for every noob

I ran arnies blueprint for years (but at reasonable volume) and still believe it to be the best bodybuilding program for intermediate and advanced lifters as you cab adjust your volume to what you need and still fully recover from everything

Noobs have to get their body to the point it can handle more volume before just doing more volume

>>75224560
Why are you so mad, lil buddy?
I'm married with kids and have a great sex life
I'm literally just trying to help you here but you can't see past your own ego far enough to help yourself

>>75224636
>I'm married with kids and have a great sex life
Lol, sure bud. We totally believe you. Cope harder incel.

What should I ask my doctor for when requesting bloodwork?

>>75224240
Do it anyway and then patch the ceiling
What are you, a bitch?

>>75224644
Every guy ITT that's in an LTR or married knows you came in here trying to get people to tell you to dump your gf
You're the problem here, not your gf
Figure it out with her, or you'll continue to have the same problem with every other woman for which you'll just continue to blame the women instead of just looking at yourself for 10 seconds and realizing you can fix this with very little effort instead of coming ITT and bitching about it

>>75224655
Just be honest with what you want
If you need something oddly specific that's hard to get, refer to the fraud thread

>>75224693
I'm not gonna read your emotional rants, incel. Go jerk it to loli porn and calm yourself down, freak.

>>75224697
>Just be honest with what you want
That's the problem. Idk what I want. You don't know what you don't know. I always get whatever the doctor gives me when I ask for "bloodwork". The only thing I know to watch from personal experience is iron.

>>75224735
Look kiddo, I told you what your problem is and how to fix it.
Now stop shitting up the thread with your childish lashing out so I can help some of these boys that'll actually listen

>>75224778
If you aren't talking roiding blood work, I just ask for cancer markers on top of the normal since they look at electrolytes and everything major

Are saunas or steam rooms good for you, post-workout?

2 years into lifting still confused about what does RPE supposed to mean? My new program tells me to do 2x15 at RPE 7. Does that mean I should put enough weight that I can do 15 but have 3 reps in the tank? Also does RPE change depending on how far I am into work out? If I do 5 different chest exercises should I lower the weight for the last exercise but while still keeping it at RPE7?

>>75224835
No
LISS cardio is the only thing I've found that aids recovering except temp cycling (hot cold hot cold)

>>75224839
Personally, I've always thought that shit was a bunch of bullshit
I hit an FFMI of 30 and always lifted to failure always doing heavy AND lighter sets
So like upper compound day:
Bench 10 sets of 5
Row 5 sets of 5
Bench 4 sets of 8
Chubs
Press ©®™ heavy or lighter depending on taxation
Pullups

>>75224884
Chubs = chins lmaoooo

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More of an answer that doesn’t deserve a shit thread. No amount of NAC, Boron, magnesium, meme shit actually cured my anxiety and poor sleep besides mentally forcing myself to get shit done that I know I need to do, I swear your body makes bad stuff in your brain when you constantly work against yourself, you’re poisoning yourself with complacency. Just a fleeting thought I’m sure there’s a better and even more scientifically accurate and proven way of saying it. wagmi

>>75224884
14 sets of bench to failure in one workout? even split into two that seems excessive without occupying the bench for 2hrs

>>75224884
Liss?

>>75224890
she is risking getting stoned to death for this wtf

>>75224913
Why does she have that underwear very haram

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>>75211509
I always frown and people tell me I should smile more but I don't want to look effeminate. Am I being retarded?

>>75224817
>Look kiddo
The original question was an obvious troll you chose to engage further just stop responding to him

>>75224190
Thanks! At what temperature should I start covering my mouth?

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can someone recommend good routines I can start with for push, pull, and core? I only have access to dumbbells and a bench

Hi frens. I got some D3 5000IU pills today. I have two questions:
1. Are they ok to use everyday? (I do not have a D deficiency to my knowledge)
2. Do I really have to buy K2, or will I get some benefit without it?
Bonus question: If K2 is a must, how much should I take with the D3?
6'2 255 (FAT) if that matters.
Thanks

>>75224198
>Are you intermediate?
I have started again after a break of a year, because of a back problems and can only go 2x a week atm, because I still have therapy for my back and core once a week

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Does the foot position on standing calf raises affect anything?

>>75224198
I already do deadlifts on my pull day

>>75225370
>1. Are they ok to use everyday? (I do not have a D deficiency to my knowledge)
Yes, but if you're not deficient in vitamin D then you won't gain anything from them. Chances are that you are getting insufficient amounts of vitamin D though. You can only get it from the sun during a period of time around midday depending on how high the sun is in the sky.
>2. Do I really have to buy K2, or will I get some benefit without it?
You don't have to take any K2 to get vitamin D benefits. But if you get too much calcium (vitamin D gives you calcium) then it can affect your circulatory system. Vitamin K2 takes that calcium out of your blood and deposits it into bones and teeth, but it's not necessary to get the vitamin D benefits itself. Whether 5000 IU requires K2 is hard to say. Probably better if you do take it.
I personally take vitamin K2, because modern diets tend to not have much of it (you only really get it from fermented food). The bone health benefits seem like they would be worth it.

100 micrograms are probably enough.

I walk around 10k-12k steps per day and hit the gym 4x per week for around an hour.
would this qualify as "moderate exercise" on TDEE calculator ?

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>organic 2% fat cottage cheese: 2.5 grams of fat per serving, 350 grams of sodium with no goyslop
>goyslop fat-free cottage cheese: 0 grams of fat, 400 grams of sodium Contains less than 2% of each: Salt, Tricalcium Phosphate, Guar Gum, Citric Acid, Xanthan Gum, Locust Bean Gum, Vitamin A Palmitate, Enzyme.
Which one should I get if I'm a fatass who's trying to lose weight and build muscle? Would the natural fat or the artificial additives be worse for me?

>>75223776
When people start doing cardio the body can create a liter of extra blood. Some similar effect probably happens with weight lifting.

>>75226038
you need animal fat for your hormones

>>75225806
Deadlifts are a leg exercise lmaooo

PPL is supposed to be run pull/push/legs with deads on leg day so your cns actually has a chance to recover

>>75225984
You have to track your calories and weight for a few weeks to find your TDEE. It varies wildly day to day person to person

>>75225370
All supps are scams (except caffeine , creatine, zinc and rhodiola/panax ginseng/ tongkat ali)

>>75225362
Core? Lmao

>>75224902
Yes, LISS cardio

>>75224899
That was at my absolute bodybuilding peak
You should never jump into a bunch of new volume but work up to it.
When I was optimizing, I ran my 3 day split in 1.5 days and then everyday right at the end

Shit was crazy
Always did cardio tho. You can't get huge without LISS cardio which is a funny thing I didn't learn until I was really greasing the groove to get there

>>75225059
Thinking smiling is effeminate is pretty fucking retarded, yes

I'm not saying you should smile all the time but not smiling fucks your brain up and hurts your gains senpai

>>75225142
I hope it was a troll
Just trying to help the all autists that come in here that don't know how to make eye contact ya know

>>75225401
If you can only go twice a week you should do full body

Squat
Dead
Bench
Row
Press
Pullups
Accessories

>>75225854
thanks anon. going to pick up some k2. and i'll use this 5000IU D3 through this winter and maybe go with a lower dose come spring.

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How to suppress libido?
Since I started getting /fit/ my libido skyrocketed and local gymthots aren't making it easier.
Nofap is what got me out from my goon cave, but this was easy with some abstinence from porn.
but now I'm sure the extra physical activity is raising my testosterone level, and the simple sexual thoughts would get me hard.
And I don't want to get back into coomer brain.

>>75226413
have a wank but don't use porn. simple as.

>>75224621
>I ran arnies blueprint for years (but at reasonable volume) and still believe it to be the best bodybuilding program for intermediate and advanced lifters as you cab adjust your volume to what you need and still fully recover from everything
Thanks anon.

Thoughts about just doing isolations for leg day? Barbell squat hurts my lower back and doesn't feel right, even with proper form (I have mild scoliosis)

>>75226413
>be on nofap
>complain that I am constantly thinking about sex

>>75226413
Hookers/ your mom

I just remembered how back in high school, our PE teacher would sometimes make us do 90 situps. Would it be a good idea to pick that up as a daily habit? I've heard that excessive core training can cause a fridge figure.

>>75226413
that happened to me during covid. got the most fit ever, was superhorny bc of it but couldnt fucking talk to a real women in weeks
it honestly made me workout less

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>>75226975
>it honestly made me workout less
precisely, it's hard to workout when you have a boner.
Yesterday I was doing DL, and this milf was doing this spreed leg machine, god it was hot.
The barbell kept catching my boner.

>>75224552
I'm doing SS and squat three days a week though.

>>75211509
Is it Bad to get a tan? I know some people Says that it boost testosterone, but how true that Is?

>>75227403
>Trusts anons on basket weaving forum to give medical advice
Ngmi

>>75226757
You can squat, don't be a faggot
>>75226953
No one ever got a fridge torso from doing calisthenics, go for it

why don't my outer pecs grow :(
my upper chest is totally fine but my outer pecs have no definition
i do dips, incline press, and flies

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>>75211509
So I have a routine I'm doing that I like and I was curious if there are more efficient ways of building muscle per set on each exercise than just simply doing 6-15 reps or whatever for 2-3 sets. For instance, if I am doing chest dips for 3 sets, would it be a good idea to have a regular set, then a set where I hold the weight under tension, and then a drop set or is that not a good idea?

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I started stretching against a wall and can get my leg close to vertical, like pic related. Why is it that I still can only kick about chest high? I'm not nearly as close when I try the front splits, either.

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bcaa supplements are BS, right?

I have fucked up feet, is there no way for me to get meaningful cardio? I can barely walk without extreme painful achilles and flat feet.

>>75228099
His wife killed him and profits off those sales don't buy it

Can someone please download this book and upload it to a file sharing service? It’s not working from my country.

https://www.scribd.com/document/433251840/Joel-Jamieson-Ultimate-MMA-Conditioning-2009

Is it a good idea to eat an entire pizza the day after doing a full body workout?

>>75228448
Yes.
My credentials: I believe in myself.

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I've had this weird twingey pain in my upper back since yesterday. I've got a rest week coming up next week before I start my bulk. Should I risk it and get that last workout in or play it safe and start my rest week a little early and take an extra day?

im doing lateral raises and facepulls for shoulders. what are two other shoulder exercises i can substitute?

>>75228884
Overhead press.

>>75228612
Listen to your body, especially when nerve pain is involved. Pushing that shit too hard results in permanent nerve damage. Pushing yourself is one thing, but opposing your bodies natural processes and reactions is pushing in the wrong direction.

>>75227927
Are you doing horizontal splits as well? When I did TKD that was the only kind of splits Master Choi cared about.

Are conventional deadlifts even worth doing if you only care about size and aesthetics? I currently do leg curls and RDLs for my hamstrings

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Am I progressively overloading my weighted pullups if I'm bulking but keeping the weight the same?

>>75229579
Yes if you are getting heavier

>>75229499
Not only are they worth it, they are mandatory

>>75229613
No they aren't sweetie

>>75211509
This question will sound retarded if you take it completely literally but please read the whole thing:
Does any exercise slow down or prevent loss of gains?
Like, suppose I routinely hit legs but then miss a week of leg workouts. Is it better or does it make no difference for my leg muscles if I get in the gym and do a quick upper-body routine during that time?

>>75229579
depends on the rate of the bulk imo, if you're giga bulking and gaining a lot of weight fast then you could see that as progress, but a slow and steady bulk (like you should be doing it) you should continue to see strength gains over time as the extra weight should not be outpacing strength gains unless you are a very advanced lifter

>>75229613
Why

What are some good replacements for bread and rice? I'm not eating quinoa, that thing is vile.

How many days of starving myself (no food or water) do I need to lose 30 lbs if I weigh 200 lbs?

Any advice for getting my clean better? I feel like im always trying to catch the bar way to high up. I watch videos and people catch it in like a full squat while i look like an idioy and im nearly upright.
I dont have the shoulder mobility for snatchs yet but im also working towards those.

>>75229783
Potatoes

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I used the 5/3/1 calculator as recommended here, but this is how my results look like. What does that fucking mean? Is the site broken?

>>75230000
My question is what weights should i use for DB exercises. It says nothing there.

Triceps, best isolation? Skull crushers are too fiddly, pushing down a bar on a cable works but doesn’t feel right, close grip bp is good but not an isolation.

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How the hell do you get this beefy without roids?

>>75230064
DB extensions

I’ve tried working out in the morning, but I almost fainted, so should I eat more in the morning and have less for lunch?

>>75230216
workout in the evening i had that same shit because i felt like CRAP 0 energy

>>75230203
Simple to do so maybe, or a tricep machine. Dips fuck my shoulder

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Is this going to hinder my gains much at all? I only take 20mg a day and have been for at least 1-2 months now, it makes my head much calmer and focused which helps focus during lifting and other important shit, but it makes my heart race when I first start being physical. It also makes my pp small and everyone can see the tiny bulge it when I'm laying on the bench

>>75230103
copious amounts of goyslop

>>75212369
Collagen
I had pain in my shoulders for a long time and they just felt very "loose", even with physical therapy they barely got much better. Found out that collagen is essential for healthy cartilage, ligament and tendons, basically everything that makes up our joints. That in itself is pretty common knowledge I think, but it turns out most of us don't get any collagen at all in our diets, because we just throw that stuff away in order to eat just the clean cuts of meat.
There are collagen supplements you can get but they are very overpriced for what they are and they are typically made of fish skin, but pork collagen is superior. So Instead of buying that you can just buy a can of that gelatin powder they use to make cakes and eat a teaspoon of that every morning. It doesn't taste like anything, it's just a bit sticky, after I took that for about 2-4 weeks my shoulder pain was gone and I was able to lift normally and heavily again.
Also heard that caffeine prevents the body's ability to absorb and use collagen so try to cut down of that.

>>75211929
>boot
most hiit programs
moutain climbers, burpees, air squats, etc
probably could also handle a bike

I'm trying to do squats and they say put tension on the bar before pulling instead of just ripping it but that makes my lower back hurt what's wrong

>>75230943
>what's wrong
you're deadlifting, do squat instead

>>75231012
I do squats too

>>75211509
I've hurt my rotator cuff. What are some things I can do to aid recovery? Should I keep up lower body/cardio while it heals?

Is running suicides on my lifting day a bad idea?

What is the point of a stairclimber if you lean on top of it? At that point just climb stairs with a handrail

what trips actually gave good advices?

Thoughts on going for 4 weeks on a HARD cut i.e. -500 calories of your TDEE?

Anyone have muscle shakiness? Happens to me even with exercises that I've been doing awhile. Heck, my arm shakes just from extending arm while flexing bicep. Been this way for a long time, don't remember if it was ever different actually.

>>75231709
take a rest eat more

QUESTION
is a good idea to take both semaglutide injections and yohimbine?
or is it overkill?

>>75231893
I've done 5 minute rests between sets before, same thing. I should get a bit more sleep in general though but don't think that'd fix it. I eat plenty I think.

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>>75211509
I have developed terminal lumbago during the week, how the fuck do i get rid of this? I work in construction so im already relatively active physically speaking ~8 hours a day

Thanks doc

>>75232010
>I think.
...? so you dont know
track your calories/weight and act accordingly

>>75232029
You're right but I just don't think that stuff would fix it. I'll try to improve in those areas though and see what happens

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How long should a bulking phase and cutting phase each be, ideally? Does it harm progress if you switch between them too frequently? And if so, why?

>>75219588
Are your cardio and cardio health good? Is the first round good/passionate/interesting enough? The older I grow (40+) the less I want to keep going if the first round wasn't rewarding enough (and I have no refractory period). Regardless, I have to wait for 1h between orgasms now.

>>75223804
Techniques to cook specific ingredients and seasoning skills are what recipes are built upon. I start with my macros and go from abstract to concrete. Recipes/dishes are inspo at best and cookbooks are utterly imprecise.

>>75232227
I lift weights and walk 6000-7000 steps per day, but no running because it makes my knees hurt. My blood pressure and all that shit is fine.
>The older I grow (40+) the less I want to keep going if the first round wasn't rewarding enough (and I have no refractory period). Regardless, I have to wait for 1h between orgasms now.
So you went from having no refractory period to having one that lasts an hour? Having no refractory period is supposedly due to having a rare genetic mutation that prevents a prolactin surge on orgasm. It seems weird that you would suddenly lose that.

How do I deal with feeling hungry and shitty due to calorie deficit

>>75232279
Celery

>>75232273
Well, maybe 'no refractory period' doesn't accurately describe my case: I can keep it up almost indefinitely regardless of desire/arousal. I have the easiest desireless boners from the lightest contacts or even from stretching legs. So my wife wasn't that much concerned about my more or less occasional premature ejaculations because I would keep going. Now, when that happens, I chose function of how rewarding it was. The irony is that SHE has a refractory period. What a waste, isn't it?

>>75232406
You just have the genetic mutation, it has nothing to do with your cardio. Don't attribute random luck to skill or effort.

>>75227891
Anyone?

>>75232334
Will it help with the headaches

two best tricep exercises for overall huge guns? im doing dips and pull downs but want to isolate the tris more

I think I've damaged my quadricep ( INTENSE pain just above knee) I can't bend my leg or raise it, no pain when I keep it straight so I'm just hobbling around like a spaz, how long will this take to heal should I see a doctor? This started 2 days after squating but I also smashed my knee cap into the squat rack.

Give me the downlow on using t3 to lose weight? The losing muscle part is fine, I just want a primer on using t3 for fat loss.

>>75232125
>How long should a bulking phase and cutting phase each be, ideally?
lean bulk (200-400 kcal surplus, more if skinny beginner) at least 16 weeks to make measurable progress, cut for 1/4th to half of that, depends on how well you adhere to your deficit and adhered to your small surplus while bulking instead of pigging out

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Why are bald men suffering from so many mental illnesses? it is disturbing to see out in public, genuinely curious why they lose their minds with their hair

Hello i started lifting this week and i can lift very litlle, 50 pounds in squats and 20 pounds in bench.

My question is how do you warm up ? do i have to do a set with just the bar and then 3 normal sets with the weight i use ? do i warm up for bench squat and overhead press or the others as well ?

Here is my routine, i wanted to start with something simple and easy to stick to.

A Day
Squat 3x5
Bench 3x5
Weighted chin up 3x5
Accessory 4x8

B Day
Squat 3x5
overhead press 3x5
deadlift 3x5
Weighted chin up 3x5
Accessory(optional) 4x8

>>75232641
It's associated with high intelligence, which also associated with literal schizophrenia.

>>75232428
Sorry, I wasn't aware of that. At least one genetic win for me I guess...

Can anybody get jacked and have a dream shape naturally or some people must use steroids to do so?

>>75232457
If your headaches are caused by hinger and not low glucose, yes

Finishing recovery for injuries in both hands as well as my scapula.

I've noticed that as my pain starts to recede, my mood is actually deteriorating. I was recovering for about four months and I felt weirdly great, just in pain, now the pain's almost gone and I can barely get myself out of bed.

Is this normal? I was so excited to start lifting again I had so many plans when I couldn't do it, but now that I can lift it's all gone.

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Guys,

I don't have money or health insurance.
I'm looking for a job right now to get health insurance.

I'm female with a history of having both bones in my forearm broken and nailed back together, got hit by a car last year.

I've had trouble with wrist pain when doing any bicep curls.

Read Preacher curls would be better, started using the preacher curl Machine. Forgot if it was 45 or 50 pounds, 6 reps, 2 sets.

Changed my regime to do 2 sets per exercise at max weight possible I could manage.

Right after gym noticed giant localized lump on my forearm right where the wrist ends, tender, next morning subsided a little bit but still noticeable lump. Streak of dark bruising developed on top.

Should I go see a doctor or ER or will it go away on its own? What do???

I need that pic thats always posted of the ugly bald short guy shirtless with the beard

Any problems with eating fast besides choking?

>>75233792
slower digestion and less nutritional uptake of the food

What’s your hand placement like for deadlift
Both hands over the top
Or switched grip?
Eg one hand face away and one towards yourself?

>>75211509
I weigh ~270lbs and I squat 165lbs 3x5 on 3 days a week. First lift I do during my lifting days.

I try to get very low like slav squat ass to floor.

Should I switch to only breaking parallel and start trying to squat heavier?

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>>75232022
Guyes please i dont think ill make it through the night

Learnt today that a high fat meal before gym is not it. Fuck I felt gassed. Back to just coffee I guess.

>>75224890
>mentally forcing myself to get shit done that I know I need to do
I know this is what I need to start doing. This will fix me.

>>75234310
Eat some oatmeal with some bananas, cinnamon, peanut butter, and milk

>>75211509
I take vitamin D 50000ius
Are magnesium oxide and zinc oxide shit forms of the supplements to take to help with my bodies absorption of vitamin D

I lift 3 times a week and would like to start doing yoga, should I do it before lifting, after lifting or during my free days?

>>75234773
If you're a man who does yoga you're gay

>>75233792
Chewing is the first step in the digestive process

>>75211509
Is squatting and benching 3x a week over 80% overtraining? I train like that for three weeks then deload and start over
How long will it take for anxiety from quitting weed take to go away? It’s been like 2 months ffs

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How do I bench press properly? More precisely:
>How much do I arch my back?
>How wide should I really grip the bar?
>Should I try to push myself against the bench?
>How much should I open or close my arms while performing the movement?
>How do I maximize chest engagement and minimize shoulder injury?

I've been sick with a stomach bug for a week, and all I've consumed is applesauce and soup. Now that I'm finally getting back to normal, should I try a diet? Being sick and eating nothing for a week is basically a reset, right? What's a good, cheap weight loss diet to try out?

>>75235774
1. enough that you can feel the small of your back coming off the bench, but you don't want to go crazy with it. See what feels natural.
2. wide enough that your forearms are vertical while the bar is touching your chest.
3.The upper back yes, lower back no
4. I don't know what you're asking
5. The best way to protect your shoulders is to keep them "packed" i.e. down and back, which is what creates the arch. This will limit front delt involvement as much as possible, keeping the focus on your chest.

>>75235090
How many sets?
And how many reps? 80% in the squat is around your 7-8 rep max, it's different if you're doing sets of 3 or sets of 6.
And recovery is a personal thing, is your life well structured for recovery? Are you young and/or full of test? And you can't just copy the same workout over 3 times anyway, you'll run into the repeating bout effect, a beginner avoids it by increasing the weight every time, an intermediate has to use some minimal periodisation.
>In short: it's fine, great even, but you have to be smart about it.
>You gotta check for yourself, can you recover? (can you lift the same weight on the second week? If you can't, you haven't recovered properly, it's too much, decrease the volume or the other stressors in your life)
>As a rule of thumb, more than 10 sets per week are suspect, more than 15 it's not going to work

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>>75211509
How do I teach myself to eat more? I grew up very poor and I always felt there was never enough food (especially protein) so I guess I just adapted to ignore being hungry. I'm doing a bit better financially now but I've realised I'm struggling to make myself eat enough to gain muscle. How do I force myself to eat more or stop ignoring being hungry?

Is it okay to just do more sets of a single exercise? Let's say you do 12 sets of compound push exercises per week and you go to the gym 2 times a week: you do 6 sets of bench press on Monday, and then 6 sets of shoulder press on Thursday. Is that bad? I'm not chasing numbers.

>>75232022
>>75234250
Physical therapy

>>75236060
Do what the food industry has done to get people to eat more: break the barriers, make sure you always have some super-palatable food near at hand. Hell, drink your calories. You'll find it easy to massively overeat.

>>75236060
Try different shit until you find something you like and just eat that, I had kind of the same problem

>>75236113
Sure, why not?
But you should do something to switch things up, don't do an exercise for the same reps, weights, and sets 2 times in a row, the repeating bout effect reduces your gains and is easy to work around.
Easiest way: you're a beginner, so increase the weight lifted every time. Good enough.
2nd easiest way: you're an intermediate, so work on 2 different rep ranges. Even 2 reps of difference are enough, if you do 3s one day and 5s the next, it's good enough. Or 5s and 8s, 8s and 10s...
If you're an advanced bodybuilder, it instead might make sense to change exercise, to hit different angles, and work each exercise in the rep range that works best for it and you.

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does exposure to sun lead to skin cancer or is it just mumbo jumbo to increase sun screen sales

>>75236797
Getting sunburned leads to skin cancer.
Otherwise it damages the skin over time, you'll see an effect when you're old, but nothing dangerous.