im on a cut, eating daily:
- breakfast 6 eggs,
- protein shake
- dinner 1/4 chicken, rice, veggies
i need one more daily very simple meal, cheap and healthy - any suggestions? im clueless about nutrition, i ate junk food only tru my life

>>76691804
nobody cares. With so little protein you're an 80 y.o, so you'll die soon.

>>76691843
36+40+50=126 grams + one more meal would be 170 (im 6'8 = 203 cm, 110 kg) - is that rly so bad? im working out 3x per week and made some gains on chest etc while losing 10kg of fat so far

A question I've been tossing back and forth a lot. I've been a type 1 diabetec since i was 16 months old and have been on insulin since. When I was little, my parents would always inject everything into my midsection and I gained that habit up until about the second year of highschool when I learned about diabetic lipohypertophy. I stopped injecting there completely as well as on my arms. My arms healed relatively normally and I have an even fat distribution there, but my tummy was already too far gone. It's been about 7 or 8 years since I stopped injecting in my tummy. Since then I've dieted and lifted and I'm very happy with the way I look except for my tummy. I asked my doctor and he said that if it's been 7 years since a needle has gone near my midsection and it hasn't changed, that fat is going to be there forever unless I get liposuction.
So here's the question, do I accept that my body is going to be a little different and a little bit ugly forever, but skip the shame of getting cosmetic surgery? Or do i swallow my pride and get the surgery so I can finally look the way i ought to?

Should I eat more or less on rest (AKA cardio) days?

>>76691865
you already look like you ought to. You wanting to look like something else doesn't mean you don't.

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>>76691909
True, but it's still a shitty deal when your body isn't even and is genuinely unnatural. Picrel isn't me, but it's an example of what I'm talking about. My body is thinner and I'm broader

>>76691931
To add the fat that is in my midsection is scar tissue and it can't be metabolized. There's whole hard chunks of flesh inside the usable fat that's there which is not a lot. If i had my way i'd just get the scar tissue taken out but i doubt they do that

When do I know it's time to change my program?

>>76691865
>>76691931
tldr: I'd get it done.
>the shame of getting cosmetic surgery
The reason for shame in cosmetic surgery would be from doing something unnatural and vain. Seeing as to how this problem only exists because of something else that is unnatural (injecting insulin for multiple years to stay alive), there should be no shame in doing something which remediates the fallout from the original problem. So logically either rope asap or get the surgery (and since you've stuck around this long you may as well keep going).
>>76692255
When you start to dislike exercise (or going to the gym in general) because of it. Especially if the thought of doing a different exercise for the same muscle(s) makes you excited compared to your current exercise.

>>76691804
You aren't getting enough carbs, likely not enough fat also
Post your stats and specifics about diet

>>76691907
I would never do cardio the day before a big lift and every gym day should have at least one big lift on it

>>76692255
When you stop getting stronger and gaining endurance when eating at a surplus
I ran the same program from FFMI of 15 up to 30ish with minimal modifications

>>76692610
>I would never do cardio the day before a big lift and every gym day should have at least one big lift on it
your heart must suck so hard and even a flight of stairs gasses you out

Can you get the flu from muscle soreness?
I somehow hurt my left triceps (I think the lateral or medial head). No idea what I did, but the muscle has been weak and extremely sore for a few days now. The first few days I couldn't even lift my arm above my head properly (if I used my right arm to lift it above the head then it was fine). Now I just can't raise it while it's behind my back, but it's clearly recovering.
I did notice that the first few days I felt like I had the flu coming on. Is this normal?

It has happened to me before. A few years ago I carried a ~30 kg box of dumbbell and weights for half a kilometer or so. My arms were super sore after and I actually got a high fever at night/the next day (above 40C). In a twist of irony, I hadn't exercised in years and the dumbbell was supposed to help with that.

I never questioned it before, but I'm just wondering if this is normal.

is something like this beneficial on the off days? seems very easy to do but also maybe makes u bit more agile etc? https://www.youtube.com/watch?v=ImI63BUUPwU

>>76692624
>No idea what I did, but the muscle has been weak and extremely sore
Pulled it? Strained it?
>I hadn't exercised in years
You may have jumped into the exercise with too much intensity, too quickly.

I feel that the flu coinciding with these events is coincidental. On a slim chance there is something going on, maybe it's a weird bodily response to intense exercise without proper conditioning. In other words, maybe stressing the body with too high of an intensity (without building up to it over time) leads to your body having a bad reaction. This is all assuming it's not just a coincidence though (which is much more likely).

>>76692641
>low impact cardio on days off
Definitely viable. Personally I do 15-20 minute cardio sessions on a stair machine to just keep myself tired enough to sleep properly on my days when I don't lift. Regardless of whatever cardio you choose, I've noticed a big improvement in my mental clearity, sleep quality, blood pressure, and mood.
>maybe makes u bit more agile
I've felt a bit more light on my feet from it, I think, and that's not from weighing less (I've been maintaining weight, actually). I think it's made me feel more apt to get up on my feet throughout the day.

>>76691865
>diabetic lipohypertophy
hmm, i use tiny needles so the 'lin doesn't reach the muscle

>>76692624
>Can you get the flu from muscle soreness?
You can weaken your immune system enough to be more susceptible to viral infections, but no... that's almost as dumb as asking if you can get autism from snorting steroids, which is probably what RFK Jr. is getting ready to announce next.

>>76693330
I've used tiny needles my entire life. Specifically penfills and then the little bd nano tips. The problem was I failed to properly rotate my injection sites for a very long time so the fatty tissue that built there began to become scar tissue and it built up unevenly. So long as you properly rotate your injection sites you should be okay.

>>76692617

fat faggot confirmed. tf are you to give advice?

>>76693351
but roiders are retarded and autism is a form of retardation.

which is stronger bench? 9x80kg or 7x 85 kg? im 71kg bw if that matters.

>antinurients

am using google to get knowledge to get around em but anyone got tips to share

Guess I need a rest day. Just failed my last bench rep

>>76693653
Tip, you don't need to train near failure if your focus is strength. 5 week training blocks where you start low in weight and go higher than you've gone before in week 4 and 5 is what i'm doing, not even going near failure on any week.

>>76693656
I need to get stronger. Zoomer scum doesn't believe I've been boxing for longer they've been alive for, they're dumb enough to only go by looks.

>>76693447
meant for >>76692610

>>76692617
Cardio is most effective after lifting

>>76693698
You should be doing LISS cardio after lifting
It's most effective after lifting for cardio health, helps with muscular recovery and if you do ab work right before, it can help with getting/maintaining a six pack

FFMI =\= bodyfat% you dimwit

>>76691804
2 scoop protein shake and 6 plain rice cakes with coconut oil or beef tallow spread on them for lunch and move your lunch to evening meal

trying to get a homebrew 531 routine going
so far ive gotten week 1:

https://hardy.app/routine/my-531-routine-21812

is this fine so far?

>>76693869
Nta but I do a 6 day PPL, normally with 30min on the bike before I do weights. The idea was that it helped loosen the body and get the blood pumping, but would it be more effective for afterwards?

>>76693869
Ok and your heart is still shit and you can't go up a flight of stairs without getting winded.

>>76693877
your opinion doesn't matter, you don't have friends. "hurrdurr guys I can't go playing ball with you I need to lift fiiiiirst". Peak retardation from friendless incels who never did sports.

Please rate my Routine

5/3/1 Hybrid Routine – 4 Days/Week (Muscle Growth
Focus)
Goal: Combine 5/3/1 strength progression with higher-volume hypertrophy training. Includes all 5
major compound lifts plus dumbbell arm work.
Training Split
• Monday – Overhead Press (5/3/1) + Barbell Row (BBB 5×10) + Triceps (3×8)
• Tuesday – Squat (5/3/1) + Bench Press (BBB 5×10) + Biceps (3×8) + Cable Crunches
(3×15–20)
• Thursday – Bench Press (5/3/1) + Overhead Press (BBB 5×10) + Triceps (3×8)
• Friday – Deadlift (5/3/1) + Squat (BBB 5×10) + Biceps (3×8) + Cable Crunches (3×15–20)
Progression & Notes
• Use the standard 5/3/1 progression for all main lifts (OHP, Bench, Squat, Deadlift).
• Training Max (TM) = 85–90% of your true 1RM.
• BBB sets are done at ~50–60% of TM. Optionally increase 5% each cycle.
• Keep rest short (60–90s) on assistance lifts for hypertrophy.
• Optional accessory: Lateral Raises or Face Pulls 3×12–15 on OHP/Bench days.

updated my routine >>76693969 for all 4 weeks and incorporated dl on fridays
halp

>>76691791
How long should it take you to do your workout? it takes me like 40 minutes, but i've seen people here say they stay for like an hour and a half.

>>76694390
Around 50 minutes to 1h10, if I don't cardio

>>76694390
It shouldn't be more than an hour, hour and a half at most. It takes me a little longer but that's because I think I have ADHD.

>>76694390
if you are pretty new to lifting, u dont need to build up to your sets, some ppl do 3-4 sets before they start benching their weight, 40 min without warmup or cardio is good

>>76693978
I would probably split it 10 before and 20 after to maximize warmup without sacrificing glucose and also aiding in recovery

>>76694060
>>76694058
Y r u so mad lil guy
I said literally nothing to hurt you but your bottom clearly needs some cream

>>76693890
Why tf would you fuck with beef tallow but take powderslop
You can just eat the fucking meat man lmaoooooo

Will I miss much if I do RDLs instead of regular deadlifts?

>>76694802
im not gonna cook another whole meal

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>>76692607
>>76693890
the final version for now is -
6 eggs, table spoon of fish oil and milk thistle oil
protein shake with 200ml milk
lunch - 300g veggies (brocolli etc), 225g chicken meat roasted, 100g uncooked rice
dinner - cottage and brown rice crackers
total - 2400 kcal, 190g protein - im 36y, 203 cm, 110 kg (down 10kg fat with some muscle gain)

Non-American here, how much truth, if any, is there to the memes about getting kicked out of Planet Fitness for lifting?

When preparing my main lift of the day, the warmup I go for is something like 20/40/60/80 kg for 8/6/4/2 reps. And the working set would be like 90 or 100.

is there a better way to do warmups, for OHP for example?

How accurate are BIA smart scales at measuring body composition?

Are you required to eat more food if you do calisthenics?
Should you bulk, cut, or just eat around same amount of calories but with a healthier diet if you're skinnyfat?

>>76695357
its probably best to cut while working out, hoping to get some newbie muscle and learn basics of working out, while cutting down the fat.. less fat = more test = more gains after the cut... and also its depressing to work out while still being fat, if you do a bulk while skinnyfat you wont rly see any big difference and u will be demoralized... but i wouldnt do a crazy cut, just 400 kcal under maintanance while eating a lot of protein

>>76695378
Thanks, anon.

>>76694831
So you're going to get a bunch of crap out to mix into some crap shake, dirty your counter, make a blender and a cup difficult to clean just to get subpar nutrition?
You can just heat a pan and cook the meat with salt and pepper easier with better results than that

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The heck is this thing?

>>76694816
RDLs are a giant scam
"Feeling it" =\= gains
Moving more weight more times is the only mark of true progress

>>76695161
If the extra protein helps you cut, it's fine but you only need about 155g assuming you're 20% bf which would allow you to get more fibrous carbs

>>76695194
It depends on the location and who is there as well as if you're making a scene or just lifting
I've only heard of like 1 person actually getting kicked out because they were being a cunt
Some PFs here have actual power racks now because crunch is beating them at their own game but with all the equipment

>>76695226
Yeah, if you lift at night, I would do a 2-3 sets of 1-3 reps ramping up to your top set
If you lift in the morning, you just need to be sure you're warmed up whatever it takes
If I'm warm, I'll only do 1 set before working Weight just to make sure I have the form down that day

T. 3+/4atg/5+ <20% bf

>>76695261
They depend on your electrolyte balance being whatever it expects
It'll get you in the ballpark but can be wildly off

>>76695481
Looks like a newfangled cable machine
Lift the handles to where you want and do your set
I assume you can move the top/bottom differently to get angle work

Is it a good idea to alternate push and pull each week?

week 1
>2 pull workouts
>1 push

week 2
>2 push workouts
>1 pull

and alternate like that? or is that pointless?

Going to fast for a week
What's the at home electrolyte cocktail? and how often should I be consuming it?

Reminder that pisslam is a retarded disgusting cult. Muhammed was a demon possessed pervert who made shit on the spot and brownoids were too retarded to figure out that he was fraud, a simple look at the old testament shows his a fraud. I'm sick of these fitness youtubers giving dieting advice to pisslamists or during ramashit and try to be nice to these filths. Do pisslamists even read the quran and the hadiths and see if it follows through with the old testament?

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why is my non-dominant lateral delt bigger than the other side? I thought in the beginning that side was just weaker, but I must have been isolating better leading it to grow more. The bigger side was injured before too. any tips on fixing it?

>>76695522
Feels a little silly imo, but if you enjoy it then go for it broski. What ultimately matters is that you regularly hit the gym.

>>76695597
I actually am in the same boat and I recently realized it was because I was doing my rows slightly incorrectly. I'd flare my left arm outward (by a tiny amount) which caused my left lateral delt to engage, while my right arm was more tucked in. Now my right back is stronger than my left and my left delt is bigger than my right.

Tldr: Check your form on other exercises. Your particular issue might not be related to form at all though.

>>76695522
if you feel you need more recovery time it's a reasonable thing to do

>>76695522
Am I wrong if I assume you wanna workout mon-wed-fri but don't wanna do fullbody? As in you're spreading a 4-day split over two weeks?

Spend 9 hours cooking and eating today. I'm now going to bed. Bulking sucks ass.

>>76695492
I sometimes see people do funky rotation exercises for the joints or whatever. Are these really needed for warming up?

>>76695631
poor little basedboi

>>76695653
I'm 95kg at 6ft 1 though. I have been bulking for 2 years now.

Should I be worried about my knees cracking when I walk sometimes?

Is there a workout i can do to help with my sciatic nerve? I've done stretches to help but is there a exercise to help, it's getting to be a real bitch

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it's legal to vigorously defend yourself against a guy suddenly adding his weight to your lift, right?

Suppose you woke up and found you were transformed into a harpy. What workouts would you do to build the muscles needed to learn to fly?

>>76695637
Only if you have been injured and told to do them by a phys therapist
Never static stretch before, dynamic stretch if you need to

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>>76696144
Yeah, you need better shoes and walking form

>>76696215
Weighted hip thrusts should help build your glutes to take pressure off it when sitting

>>76695631
Just cook everyday..
u r welcum

>>76695593
Still better than shoodaism, sry bro

>>76695522
Should be doing 2 compounds of push and 2 of pull if you're bodybuilding

>>76691865
just lose more fat

>>76692610
>I ran the same program from FFMI of 15 up to 30ish with minimal modifications
RETARDED NIGGER ALERT

DO NOT LISTEN TO THIS FAGGOT

if i only wanted to do dips(as the main one) and bench for my chest
would it be better to do incline or flat

i make burgers every other day, low fat beef

that alright?

>>76696683
>Don't listen to
Post your s/b/d

>>76696691
If you OHP, flat bench
The hormone response from moving more weight with flat will always make you more gains than "feeling it" on lightweight incline

>>76696964
Whole beef is ideal gains fuel for men
Higher fat beef would likely yield you more gains (unless you're roiding cuz it'll kill ya)
The only danger to natties with beef is that low quality ground beef can deplete one of your b-vitamins over time
So always get grass fed or sirloin

>>76696974
so supplement b vitamin if i do carry on?
but you're right, i was eating low fat on my cut
guess it's time to get the full fat one now

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Feel injured but I want to keep to my menu
How do you exercise when an elbow that feels bad with weight or overtension?

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How do I tell my mom that I don't want her to keep her new puppy?
We already have a dog, and I said she shouldn't get another one when she asked me because I said I'd be the one taking care of it, and sure enough I am. And I really don't want this dog to get attached to me and claw/whine outside my door to come into my room because the other dog already does that sometimes and it's annoying as shit. The pup is 11 weeks old and I think she got it under the impression that she could just leave it fenced in her room all day until she got home from work but I told her thats fucked up and it needs to be watched and socialized with. She left her current dog alone by itself for long periods of time (like overnight and shit) and now it has issues. Also yesterday she bought the puppy adult food instead of puppy food and now she and my brother are feeding the puppy the adult food.

I vented to my mom about this and she said "your brother's friend will take the puppy if it's too much for you" which sounded kind of insulting but I'm still tempted to take the offer. I just feel like such an asshole because everyone is already attached as fuck to the little guy, even though I take care of him the most and I don't want to look like a weak bitch who's just pussying out and ruining everyone's fun. There are other reasons we shouldn't keep it too, but I don't want to type more of an essay than I already have.

>>76697584
>waah the dog is interrupting my masturbation time
Take the dog for a walk in the park and meet a girl you fag.

>>76697025
>how do you exercise with an injury?
You don't. Next question.

>>76697597
It can't walk in the park, it hasn't had it's first round of shots. He can catch parvo

>>76697601
This doesn't stop my brother from taking him to the park btw

How to make penis bigger?

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Is vid an actual stretch or exercise of some kind?
I tried it but didn't feel any particularly strong stretch like when I normally do straddle/pancake

What are whole foods that are good for bulking outside of potatoes or sweet potatoes? White rice has too little calories and paste is horrible and not really a whole food.

>got tired of videogames
>haven't done any physical activity in years, but I wanted to fill the time
>started going to the gym
>i like the soreness that I get after lifting
>now I'm thinking all day about my next workout, what exercises I should, want to go there as many times as possible
do beginners often have this honeymoon phase? will I fall off in a few months? I hope it stays like this because it feels pretty nice. how do I make sure I stay in line?

>>76698021
stfu bitch and just lift.

>>76698021
what a faggot

>>76697997
>wants to bulk
>wants to eat only whole, healthy foods
lol
LMAO
Just eat crap like the rest of us kid, clean bulks are horrible. But if you really wanna cheat, 100ml, a mouthful, of double cream has about 460 calories.

Is it a sin to use the pussy pad for squats? Idk why but back squats always give me nerve pain. The sets feel fine, then when I re-rack I get a zapping pain in my upper back, and it feels worse the moment I let the bar to.

>>76698153
if you don't use it ,you're not lifting enough weight

my neck is losing inches while my waist is hardly moving. is that normal?

>>76698166
sounds like bone cancer

>>76698166
Are you lifting and eating protein? Deficit might be too large.

>>76693516
similar, 5 extra kg equals a few reps extra with a lower weight
>>76693563
don't eat most plants
>>76693978
>I do a 6 day PPL,
you are stupid

>>76698211
yes i am. 150g-200g daily. i've been eating 2500calories a day @5'10 195lbs

>>76695261
they are terrible
>>76695357
>Are you required to eat more food if you do calisthenics?
depends on your goals
>Should you bulk, cut, or just eat around same amount of calories but with a healthier diet if you're skinnyfat?
300kcal deficit while lifting and eating protein
>>76695522
it's better to not do PPL
>>76695583
google snake juice
>>76695593
>Do pisslamists even read the quran and the hadiths
no, they literally don't
they get their "knowledge" of their holy book through word of mouth
if you read the quran and are even remotely smart you will realise it's retarded and disproves itself
>>76696144
when walking?!

>>76696974
>The only danger to natties with beef is that low quality ground beef can deplete one of your b-vitamins over time
what are you talking about nigger

best way to train obliques without cables?

>>76697983
At best it's a hamstring stretch, but adding the use of the ab wheel makes it into an exercise in stability. Very awkward imo.
>>76698021
>will I fall off
If you're spiritually gay (though not literally), yeah.
>how do I make sure I stay in line
Continue to anticipate the future and try to see what other things interest/motivate you as well. Also just lift.

Can someone explain the logic behind “your BB row should be equivalent to your bench” to me? I can row heavier and for more reps on a bent over barbell row than I can bench by some margin

>>76698240
The really cheap beef depletes b1 or 3
I can't remember which because it's all linings and trash

>>76698496
You're the opposite of most people
We're talking about rowing off the floor also
If you can't row about what you bench, you'll be wild unbalanced

>>76698334
Twisting ab motions

>>76698226
If you're 20% bf, you can only process about 125g per day

>>76698236
>>76698218
PPL six day might be the ideal late beginner, early intermediate bbing routine
The only person who hate PPL are the ones who refuse to eat enough
Moving into late intermediate, you need more CNS recovering time so I'd do something like Arnie's blueprint

>>76698153
Quit rolling your shoulders forward
Also, do lowbar as your main

>>76697997
Whole grain bread, oils, butters

>>76698166
Kek
Try deadlifting

>>76698187
He's talking about length

yesterday chest day sucked too hard to the point grok (who knows my previous workouts) said I was fried and needed a day off. I took it today, but apparently I got a cold and tomorrow is heavy (it's heavy for me, just 100kg deadlift). Any tips?

>>76698704
See how you feel tomorrow and figure it out from there. If you don't feel terrible, then give it a go. Maybe consume some extra vitamin C today if you can.

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I think I have parasites in my body, like actually. There's a weird bump on my right arm below the skin and whenever I eat there's a pulsing on the lower left of my stomach.

Are there any formulas or drinks I could buy that would cleanse me?

I also don't poop for like multiple days in a row unless I eat an ungodly amount of food. So there's another reason.

If y'all could give me any links, I'd appreciate it.

>>76698782
You know doctors are a thing that exist, right?

Is it worth buying one of those scales that tell you your bf% (and muscle mass), or am I better off just using a tape measure, calipers, etc?

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>>76698786
Yes, but their expensive. Can't people just give me a website or something to buy jesus. Fucking scammers trying to take my money with ai nudes, but the one time I DO want to spend money people just tell me to see a doc. Fuck.

Just finished dinner. 4 hours of eating. Ate around 1600cals, 165g protein. Going to bed now.

>>76698822
how much is your money worth to you?
it's a nice and easy to get number, usually comes with bone and muscle mass and body water.

>>76698166
So if you stand up, that would be a deadlift or a good morning

Anyone got any tips for increasing the number of pull-ups I can do?

I've been doing three sets where i do pull-ups to failure (which is only three pullups) then immediately doing negative pullups to failure. But I've been stuck at three pull-ups for a couple months.

>inb4 lose weight
I'm only 145lbs at 5'11, so bulking takes priority over raw number of pull-ups. My other lifts have been going up and I've been gaining about half a pound a week, so I think I'm eating enough to gain muscle without gaining so much that pull-ups are negatively affected.

>>76691907
rest days are for you to recover/rebuild muscle, it would be wise to eat as much, if not slightly more than you do on a training day
>>76692255
when you stop seeing progress or start making excuses to avoid/shorten a training session
>>76692624
the flu is caused by a virus, you would need to be exposed to it and subsequently infected. intense exercise without adequate recovery could stress your body out and make your immune response less effective
>>76694390
if you go in with a plan and aren't fucking around or doomscrolling on your phone, you can get a good workout in 30-45 minutes
>>76694816
depends on what you're training for, there are situations where it's wise to not program conventional deadlifts because of the stimulus/fatigue ratio. if your goal is a stronger conventional deadlift, you should obviously keep them in your program
>>76695194
depends on how gay the management is at that particular location
>>76695261
no more accurate than a navy estimate
>>76695522
if you're varying the intensity of 1x day compared to the 2x days, sure

Read today that sit-ups are supposedly bad for your back, even though I've never met or heard about anyone who got hurt that way. Is there truth to this, or am I being bullshitted all of a sudden?
Also, when doing planks my lungs tend to get tired before my muscles do, even though I have decent cardio. Am I doing it wrong?

what are some good exercises to do on cardio day after I run? right now I do
>push ups
>sit ups
>plank

>>76696144
probably not
>>76696240
in a situation like your video, self defense within the confines of state law is warranted. if you aren't afraid of the repercussions, kill the retard on the spot
>>76697584
oh my god you colossal faggot, suck a dick and chill the fuck out

>>76699045
Do them properly on a matt Pilates style and they'll strengthen your bax.

Does anyone else cut during the winter?
most of my winter clothes are smaller sizes and the past couple of years I've been forced to cut down instead of bulk like it seems most people are doing.

>>76698153
your bar placement is bad or you need to build your traps more
>>76698166
>2025
>skipping throat day
NGMI
>>76698704
too much stress without rest killed your immune response, you could probably take a few days off if you're sick
>>76698782
go to the doctor
>>76698822
those scales aren't more accurate than calipers or just doing a navy estimate. save your money unless you like wasting it
>>76699045
if you do an exercise wrong enough, anything can hurt you
>>76699050
burpees
>>76699063
winter is a good time to bulk
>calorie-heavy holidays
>more layers of clothes due to the cold
>likely not going to the beach or outdoor pool to show off a shredded body
get strong, eat good food, and cut during the spring so you can enjoy the summer

>>76699081
What if I'm already chubby?

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>>76699139
become F U L L

>>76698236
>depends on your goals
Well I want to get leaner, stronger and healthier. I'm sort of doing a mix of calisthenics and weights because all I have are dumbbells and a bench, and I accidently damaged one of my dumbbells so I replaced bench presses with chest targeted push ups for now until I buy a replacement. I can still use that damaged dumbbell for certain exercises, but I don't do any exercises that requires me to lift that dumbbell over my head.
>when walking?!
Yeah. I sometimes hear a pop or a crack when I walk. It doesn't hurt and this has been going for years, but I can still squat properly so maybe it has something to do with my posture and how I walk.

>>76699057
Why does me not wanting to be responsible for a dependent living creature on a full time basis against my will piss you off on a personal level

>>76699193
because you're whining about a dog liking you, which makes you sound like a weak bitch in addition to looking like a weak bitch who's pussying out

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>>76699223
Have you never been liked by someone undesirable for whatever reason
You sound ornery so I'm thinking you haven't been liked much at all in your life

>>76698782
I am seconding this >>76698786 anon just to really drive home the point,
>go see a doctor
Even just like, urgent care or something.
Get those gains goblins out of your body.

>76698660
I was about to respond but the I saw
> you can only process about 125g per day
and I realised it's your retarded ass so I won't respond

>>76698496
it's not a hard rule

just a way to help your shoulders because if you only press and never pull your shoulders will be in a bad place and they'll get weaker on the back and that could cause an injury or general pain
most gymgoers are retarded and they always bench press but are allergic to rowing, this advice is for them

>>76698782
/x/ had parasite generals
here are it's three main pdfs
files(dot)catbox(dot)moe(slash)9rbtxh(dot)pdf
files(dot)catbox(dot)moe(slash)ue69ab(dot)pdf
files(dot)catbox(dot)moe(slash)q4agf7(dot)pdf
>I also don't poop for like multiple days in a row unless I eat an ungodly amount of food
your fiber?
>>76698786
>doctors
>for parasites
they won't give you drugs unless they literally see a worm in your guts or coming out your ass
if they don't they'll order stool testing and nothing will show up there and they'll send you home
>>76698822
it is not worth it as those are shit
>>76698889
>4 hours of eating. Ate around 1600cals
you must have a tiny mouth
>>76699063
I cut when I reach ~16%bf

>>76699081
>>76698771
Thanks for the help, guys! I'm taking some vitamin C and will go to the gym later. If I have to drop the weight, then so be it.

>>76698832
Order the human pill form of ivermectin
Other types of parasites need their own specific treatment

All the "parasite cleanse" bull shit you see with the brown worm looking things, those are sections of intestinal lining, no parasites
Tape worms cause A LOT of pain so I doubt it's that

>>76699001
Add weight and/or add assistance

>>76699050
Your lifting schedule should necessitate not doing anything but cardio

I don't do caffeine or workout. What can I use or do as preworkout as a subtitute? SImply huirdurr metnally hype myself up even though that sounds gay and ineffective?

I had my past workout 2 days ago, yesterday I had to rest because I was fried. Today, my forearms/wrists still hurt. Should I go train or rest?

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>>76691791
30s male, 66.6 inches tall, 163 pounds

22.9 FFMI

>39 inch torso
>14 inch bicep
>10 inch forearm
>15 inch neck
>21 inch thigh
>15 inch calf

Advice or rants?

>>76700174
old and gay

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Rate this workout

>14 chin ups
>46 new Army push ups
>70 old Army push ups
>70 tricep dips
>20 leg tucks
>16 leg tucks (hand positions alternated)
>3:25 Plank
>100 glute raises
>3 minute back bridge
>70 prone rows
>A bunch of free weight reps, mostly 5 pound weights and 100 reps per

Followed by a
>13 mile run.

>>76700174

When you say "torso" do you mean chest or belly? If belly you are fat. If chest do more benching, curls and rows, otherwise fine

>>76700184
2/10
Can't change your body drastically without progressively overloading resistance

>>76700105
Just a lil caffeine+ arginine or citrulline
Some people like a little creatine, some swear by beta allanine

>>76700112
You should do more cardio and eat more

>>76700174
We'd need pics and a/b/d to give actual advice

>>76700211
S/b/d****

>>76700198
Chest

>>76700213
>S/b/d
I don't have a gym membership so I don't really know. I've done a 300 pound deadlift before.

started lifting again after a longer break, it actually seems to be fucking my sleep quality somehow. like it helps me fall asleep but i dont feel as rested once im up - just gotta keep lifting and eventually it will go away?

Is neck training a meme or not?

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should I be taking protein even if I'm eating on a calorie deficit?

>>76700372
There are safe and unsafe ways to do it. Part of the reason female boxers have more concussions than male boxers is because women have less neck strength.

>>76700278
>helps me fall asleep but i dont feel as rested
The intense stress of exercise may be too much for you currently. Either keep going and let your body catch up (assuming you have proper recovery every week), or cut back on the intensity until you can go further. Ideally you'd do the former because it'd be quicker, but if you can't get enough proper recovery (such as due to other stress factors in life wrecking your recovery) then it'd be tough to get through.

I'm recovering from an injury on my left forearm. I lost a ton of grip strength on that hand, to the point that my deadlift is lower than my squat with double overhand grip. I don't do mixed grip because it fucked my back years ago. Should I:
A) progress my deadlift normally letting my grip be the limiting factor
B) use straps while doing grip specific stuff on non deadlift day.

Managed to lift 110kg in dealfit for the first time ever (and it was reps, especially after my 5x5 and the last 2 sets of those were 100kg, which I was struggling with before)!!!!

>>76700401
In order to help prevent muscle loss, yes.
>>76700492
I would do the latter in order to continue gaining strength in your deadlift. It's similar to the same 'ol debate around straps in general because if you don't, then you'd be just waiting for your forearms to grow while the other parts of your body stagnates in the mean time.
>>76700538
Heck yeah. Also could be a thread imo, so long as you include a positive-oriented question like "What accomplishment have you achieved recently anon?" or something like that to inspire positive thinking.

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>>76700372
Honestly I think you can get a decent neck by just doing shrugs. Neck curls and neck bridges are definitely meme workouts though.

>>76700735
>Heck yeah. Also could be a thread imo, so long as you include a positive-oriented question like "What accomplishment have you achieved recently anon?" or something like that to inspire positive thinking.
That's not a bad idea and thanks!

>>76700105
music
>>76700112
>wrists hurt
rest
>>76700278
your nutrition and sleep quality?
>>76700372
not at all
>>76700492
you should do both
don't use straps for everything or your grip won't improve
but do use straps when your grip is limiting your muscles

my rest is over, ready to go back to the gym and deadlift
but thanks to /fit/ I learned about warts transmitted by barbells and now I don't want to go the gym anymore
because I very dumb a few years ago, I have an IsoMax: stand on plate, hold barbell handle attached to plate with fixed-length chain, pull barbell away from plate, sensor in handle beeps to indicate that some lbs of force was exerted.
should I use this thing to deadlift, buy a barbell and plates, or take some herpes countermeasures and go to the gym?

Wassup bros

Looking to get back into lifting, haven't done anything fitness related in many years. I don't want to plan anything out, can I just do the Zyzz workout routine and be fine? Thx

I feel i have a larger sternum. Theres about a 2 inch gap between my pecs near the bottom. My chest is fairly developed, i can bench 300 but is this from a lack of lower chest development, development overall, or is it just genetic?

>>76701026
sounds like homossexuality