The old one died. Squats exhaust me so much that they ruin the rest of my workout and I don't feel like I've recovered completely even days later. I weigh 160lbs and I'm only squatting 185lbs 3x8. I also deadlift 315lbs x 5 and don't feel anywhere near as tired at the end. I have relatively long legs. What do?
Anyone know what stack to take to increase penis sensitivity and hardness without getting harsh effects? I don't want anything that causes acne, baldness or will fuck up my natural testosterone production if I come off of it. Dick is not keeping up with my mind anymore.
I'm normally a /roon/er but I pulled my hamstring or something, so I decided to try some lifting in the meantime while my leg heals.My plan was to do a low weight / high rep routine with various lifts and cycle though them. I just wanted to get my heart rate up a for about 20 min or so.Anyway I made it through the first cycle, then started the second... then felt really woozy. I sat down, but when walking home I fainted, twice.Should I like.... see a doctor about this? Up until this week, I was a completely healthy person. I was running over 35 mi/week and had done a half marathon a month ago. I felt completely fine, except for the hamstring soreness.
>>76743715I had something similar. My form for squats was quite bad, and I was basically folding myself in half to deal with the hip mobility issues.I still spend the entire gym session loudly yawning between reps if I do squats first though.
Why is no fap so hard?
does sleeping only 6 hours really fuck up your gains?
Is there a way to lower my free testosterone so I can have it at a real low lever for my blood work coming up?
>>76743744>20 minutes to do various lifts with high rep setsyea maybe reduce your volume lol
>>76743715>3x8compounds don't require 3 sets usually
>>76743824because you're retarded enough to do it in the first place, selection bias
>>76743883Idk man, it’s probably retarded but I stayed up for 48+ hours and also hadn’t lifted in two weeks when I got blood work done recently (had been putting it off and figured “fuck it, since I haven’t lifted in a while now is the time). I can’t tell you if it worked or not because apparently I’m some kind of genetic freak with wicked high testosterone, but I did that in hopes of lowering it for my blood work.Test is highest in the morning after a good night’s rest because that’s when it’s replenished, and working out does give you a temporary test boost (so it probably didn’t matter that much that I hadn’t worked out in a while)I’d say get it done as late in the day as you can after pulling an all nighter and don’t work out beforehand.That’s my two cents m8 hope it helps>ever since I found out I’m naturally high test as fug my motivation to workout has absolutely skyrocketed and i am diggin’ it
What’s a good way to find out what daily nutrients I should be keeping up with (macros and micros) if I’m trying to gain as much muscle as possible?Tailored to my weight and height.I’m trying to structure my diet and actually super seriously pay attention to it.
>>76743910I have to get the blood work done in the morning. I haven't gotten good sleep in 20+ years. My prostate is enlarged and I'm up 4 or 5 times a night trying to urinate. Bad sleep isn't a problem for me. I just want to have a low level so I can get put on TRT to help out with fatigue and my body wasting away. I know TRT is frowned upon here, but I'm 51. If I don't get put on TRT from my doctor, I'll start doing it myself via other sources. My insurance will cover the TRT stuff.
Maybe I could just consult with chatgpt, but probably rather ask real people. Used to have quite a long full body routine that I also did 30min cardio each time I went to gym. Looking to maybe be in and out in 1hr so looking for a new program, maybe 3 days a week that hits all body parts and maybe allows me to do chest back and arms twice a week. What would be a good split for me to follow?
What are some good food ideas that I can prep in bulk and keep around?Calorically dense stuff is fine because I’m on a bulk, and I’ve got my favorite cut meals down pat.I’m not afraid of cooking, but don’t want to have to think about it too much because when I have no structure I forget to eat and it’s fucking up my gains.So far I’ve got>taco chicken with rice and beans>pesto chicken + pasta >marinated roasted chicken and veg w/riceJust looking for stuff I can make in big batches and measure, heat, and eat whenever. >it doesn’t have to be actual recipes, just ideas is fineWhatever it ends up being I’m going to calculate macros for a big batch and then assign a per oz value to it and just go from there.pls share your favorite ez meals, /fit/
>>76743926Yeah dude just don’t sleep the night before you’re supposed to get it done, I guess.Idk I am not a doctor and maybe someone else will have some suggestions like some supplement you can take, but as far as natural remedies go that’s what I figured out after all my reading before I got blood work done.Best of luck m8 sorry about your prost8
>>76743952Thanks mang! I'm getting a procedure done in November to remove tissue to keep my urethra from being compressed.
How am I supposed to fix my posture if my SCM compensates for other muscles when rowing?
can i count the protein from non-animal sources in my intake?im not vegan, but i imagine protein from veggies and grains must add to 40-50g in the end, which is a significant amount (i eat 150-170g a day)
>>76744289It depends.Retards often prefer animal protein because it's easier to digest when you're a jawlet retard who didn't listen to his mommy telling him to chew his fucking food.https://pmc.ncbi.nlm.nih.gov/articles/PMC6357517/
Why my calves only get veinier instead of getting bigger like the rest of my body?
It can be very difficult for one’s calves to become morbidly obese, but in the mean time you can watch as they scream for help.
every day i eat chicken, rice and vegetables... im cutting and working out... why do i need the rice? why not just eat more vegetables and chicken
>>76744841Because it's the difference between working out for strength vs losing fat for 6% bodyfat at a bodybuilding contest.
>>76744851so its oka if i cut down on rice for now and just eat a lot of veggies until my first bulk
>>76743715On those days you want less creatine and more caffeine Like if you take creatine before lifting, take like 1g max with your pre and then the rest laterWhen I was repping lmao 3.5 pl8s atg for sets, my pre workout would make or break the rest of my workout I would also do sets of 3-6 instead You squat for the endocrine response more than the muscular stimulation >>76743720Arginine+ LISS cardio until you get a cardio boner Also stop looking at porn, it reduces sensitivity >>76743744Sounds like you have a heart condition, maybe a mini stroke that caused your leg problem>>76743824Heh heh>>76743877NoWith creatine and cortisol management along with proper meal timing (leaving the same gap between meals so your brain can remove waste) it doesn't really matter >>76743883Stay up all night eating candy/alcohol the night before the test
>>76743921So on my way to breaking 25 FFMI, I had my macros downSo you find your lean body mass in lbs and then take that number times 0.8 for the number of grams of protein per dayThen when you're cutting, you want 1.5-2 times that number for carbs and the rest of your calories from fatYou want 2-3 times that protein for bulking and the rest from fatSame protein no matter bulk/cut cuz that's one deviation over the maximum protein synthesis for natties under ideal conditions You'll have to figure out your TDEE through eating and tracking for a few weeksIt varies wildly day to day if you actually lift so you're looking for weekly numbersSo for example 180lbs bodyweight @ 20% body fat 180x0.8 (lean mass) x0.8 (grams per pound) = 115g of protein per day Double that to start for carbs = 230g of carbs and then the rest of your 2500 calories would be from fat (124 grams of fat)If you do this for awhile and feel sluggish you can trade fat for carbs You're really looking for moving more weight more times over anything else regardless of bulk/cutNever drink alcohol, never eat any sugar except maybe some fruit at the end of the dayYour protein should be coming 100% from real food, not supps, and you need enough fiber every single day to move everything through So my TDEE was a lot higher than that (bigger and stronger) but I would eat something like 4-6 mcdoubles a day (a piece of pizza on leg day) and then my evening meal would be lean meat, some carbs and a bunch of vegetables to make sure my bowels didn't seize Do whatever it takes to get your squat, dead, bench and row up, and train your volume after those lifts according to your goals
>>76743943Crockpot fajitas are my recent go to
>>76744289Plant fiber is wayyy harder for the body to access Soundless like you might be overdoing protein tho >>76744350Make your post workout cardio incline treadmill Calves need volume and a calorie surplus to grow
>>76744350Because you don't do 3x20 weighted single leg calf raises on your leg day
>>76744841Rice is trash but you need carbs to give your liver and workouts energy so everything works like it should (you+ your body)
>>76744960Plant protein****
>>76744960>Plant fiber is wayyy harder for the body to accessNo, it isn't, chew your broccoli, timmy.Okay, fine, use a blender once a week if you're really lazy and stupid, jawlet.
>>76744984I meant protein It's how the protein is bound
>>76744989The protein isn't bound in the walls, it's surrounded by them, God gave you teeth, use them.Meat is a cope, collagen easily dissolves in stomach acid without any chewing, but that's not an excuse to inhibit your jaw gains.
>>76744964whats better then rice? something u can consume daily
>>76745002Potatoes, ones that you cook yourself obviously.
I want to learn to do a handstand2 days ago I tried a chest-to-wall handstand, slowly trying to get more and more upright, but now I have a fucking bad pain in my middle/upper back. Am I fucked or whatWhat should I do to learn a handstand
>>76745023Weak core, also might have gotten lucky despite weak shoulders. Make sure your posture is perfect first, then start powerlifting, if you can't OHP your own weight, there's no point in trying to do a handstand.
>>76744960i just eat bread, pasta, potatoes a lot and those add up quicklyif i eat 125g of pasta thats already 17ga slice of bread? another 4g 100g of rice? 7gand so on>overdoing on proteina bit, this morning i was 68.3 and im 185cm, eating roughly 2.2g per kg, most of the times moremy weight goal is getting to 75kg by may 2026, then perhaps cut back depending on how my body is doingim a newbie too and do calisthenics
>>76745067>185cm>75kgyou will be a skeleton
>>76745002Whole grain bread>>76744995You're not too bright, are you?>>76745067If you're cutting, that much protein is fine, but if you're trying to bulk, you should eat 0.8g/lb of lean body mass and no moreOne of the main things that holds /fit/tards back is way too much protein when they're bulking If you're on roids, you can probably handle almost double that, but getting huge as a natty is a giant, difficult balancing act
>>76745076If he has no lean mass (indian) that might be a healthy weight, but broad shoulders and Midwest built would be skinny af
>>767439335x5 Stronglifts
>>76745076im only 68 right now man, im already a skeleton>>76745107>you should eat 0.8g/lb of lean body mass and no morenow i have many questions>what happens if i eat too much protein?>how do i even calculate my lean body mass? i used the navy method for bodyfat and i was between 12-14.5%, i know its not the most accurate but its the best i have>im was eating 2500kcal and i was already stagnating, so i bumped to 2600kcal, its kinda hard to balance macros if i need to constantly not going over some threshold, should i eat less meat and more carbs?its kinda hard to balance everythingI started at 67.3 and almost 4 weeks after im 68.3, but it was fluctuating a lot, got as low as 66.9 at the beginning, then to 68, then went to 67.3 then 68 then today 68.3
>>76745142Stop following strict meme numbers, eat more protein if you aren't growing, eat less protein if your wallet is suffering.
>>76745149i dont want to get too much fatthe only reason i dont look anorexic is that i have normal cheeks when underweight, if i get even a bit fatter it goes all to my face :(
>>76745152Nobody gets fat from eating too many chicken breasts.
>>76744914>Sounds like you have a heart condition, maybe a mini stroke that caused your leg problemI was once check for arrhythmia or something, but nothing conclusive.Also, the leg injury injury while running was I think because the temperature dropped suddenly last week and I didn't do any extra warmup.
Is it possible to fuq up your tendon while doing leg curls? I'm trying to figure out what's wrong with my left leg and this is my current working hypothesis
>>76745179Check your pelvic tilt and general posture first, you could have some pinching in there from muscle imbalance.When you tear a ligament, you will really know.
How do I calculate calories in food I cook and eat?
>>76745205weight everything and sum it up
Anyone returned to lifting after fucking up the rotator cuff?It's been 3 months resting and 1 month of physiotherapy. I didn't need surgery (inb4: it will fuck you even more), but cannot believe how hard is it now for anything related to lateral raises or HOP. Doing 10 lateral reps with a 6 FUCKING kg dumbbell is lame and I can barely finish my 3rd set.OHP (w/dumbbells because I want to avoid unbalance) is laughable: 14 Kg.I don't even want to try pull-ups and ending crying like a baby.Any tips besides don't overloading and sleeping well?Thots for attention.
>>76743715how do i pass penis inspection day at the gym?
pee smells like smoke after working out, thoughts? am i burning too many calories?
>>76745383your prostate is overactive and burning through your glycogen stores. You have to adjust it from the inside
>>76745250Here's a tip: stop egolifting, if muscle burns after a full workout, the weight was heavy enough.
Is it okay to drink this protein shake I make daily?I usually use two scoops of protein, two cups of milk and two scoops of PB Fit.Tastes like a peanut butter cup
>>76743715Do 20 min fasted walk every morning help for recomp? I do lift weight but struggle to fat loss .
>>76744932Fuggin, THANK YOU for spelling it out for me like that. That’s exactly what I needed.That’s getting screencapped.I seriously appreciate it, anon.>>76744936Ty but I’m kinda assuming that’s the same thing as my taco chicken- any special twists I should know about?What I do is breddy much just>put boneless skinless chicken breasts (that I exclusively purchase BOGO) in the crock pot>submerge them in chicken stock + seasonings>let that bihh ride >pull them, let them cool, and hand shred and remove any strange bits (I’m kinda picky)>while they’re cooling pour off the liquid and reduce it down into a sauce >toss both finished products together Wa-la. What’s up with your take, homie? >>76743943Recipes and ideas still being accepted pls and thx srsly
>>76745488if it fits your macros>>76745662negligble. Track your calories and reduce them 10% accordingly. "B-B-But.." It's the only thing that works. Keep your protein high 2g per kg of bodyweight.>t.Lost 30kg
>>76745662Yes, doing cardio and eating less will help you lose weight. If you pig out after the walk it won't help overall though.
Got no clue how to properly train my triceps, I train from home and I can do dips and dumbbell exercises such as pic related, but apparently it doesn't hit the long head properly? I always thought overhead tricep movements did hit the long head of the tricep
>>76743715I was doing a 18/6 intermittent fasting, eating between 6am and noon. But friday was a meetup with friends and I skipped lunch and overate with them (I don't drink)Mad bloat since. What do I do about it? I ate mostly healthy food, although it was fried. Fried potatoes in breadcrumbs, fried dumplings, rice and chicken with too many spices, etc
I lifted for like 4 months at the start of the year but I only went at literally 1am because I am too fucking autistic to work close to other people, I was extremely uncomfortable and anxious if even one or two people were at the gym when I was there at 1am. Been wanting to get back into it recently but I also got a job so I can't go at 1am anymore.What the fuck do I do? Don't say stop being autistic, I can't.
So, what's this about deload weeks? I only started working out seriously earlier this year. I've realized I need to start taking more rest days than I have. Don't THINK I need a deload week, but it's been like 8 months since I went more than a day or 2 of rest.
>>76746021How often do you go to failure. True failureHow sore are your jointsAre you lifts going down or stalling for a long period?Sick? Hate being at the gym?Unless yes to most or all of the above then you don't train hard enough to need one.
>>76746021Deloading is what egolifters call getting injured.0 usecase for someone who lifts properly.
>>76745850Dumbell Skullcrusherenjoy 3day triceps doms
>>76745973If avoiding people is necessary then working out at home would be the best bet. Itll be a bit more money up front but would be cheaper in the long run, too.
>>76746053All he needs is one dumbbell and some resistance bands, it's not that much money.He can then add a pull-up bar and a bench.The rest is unnecessary bullshit for DYELs who like showing off at the gym.If you want good money, invest in smith machine, you won't have a spotter, no point risking dying alone in your basement with a shitty rack.
what's the food hack to get bigger?milk?
Say I work out in low rep ranges for more strength focus, say heavy weight (heavy for me) 3x5 or 5x5 What’s better if I end up in a plateau? Or which order should I try these things to get past a plateau?>increase rest time between each set >stick to same rep range /workout style but just lower weight and work back up >lower weight and changes rep range (to like 3x8) and build back up
>>76746141Muscle grows the same whether you do 5 reps or 30 reps to "failure".5 reps will kill you and 30 reps will bore you to death, so stop acting like we didn't already figure out that you should do 8-15 reps depending on exercise.
Is it bad to do 30 sets of 5 reps pushups and rows each?That was my whole workout today.
>>76746382Sorry I meant 10 sets.30 is for the whole week.
>>76746382If you did them very slowly just to make sure your form is perfect, then it's good, otherwise junk volume.
I have pseudo-gyno on one side that literally never goes away. It was even there when I had visible abs at 145lbs and all my relatives told me I looked like I was going to die. I've felt around in there and absolutely no part of it is hard, but it definitely has that gyno shape to it.It's a very minor case, so it doesn't completely ruin everything but it makes me look like my body fat percentage is at least 10% higher than it really is when I take my shirt off. What do?
>>76744914Thanks for the advice, candy is no problem, alcohol is out of the question. I stopped drinking 2 months ago.>picrelLOLOL
>>76747080Lmao >>76746400Stop fapping and do more heavy bench volume I had bitch tits until I fat cycled 3 or 4 times (20%-10-20 etc)>>76746141Longer rest time, then you want to increase weight and do that weight the total reps or close regardless of setsT. 3+4/5+>>76746112Fast food burgers, no fries no soda
>>76746021When you're training for real (SS/SL), you deload when you can't progress with the next weight at the same volume 3 day attempts in a row Most /fit/tards train way too high of volume for a deload day to be effective let alone make good long term gains >>76745973Half rack from Amazon, barbell and bench from a sporting goods store, adjustable dumbbell handles and plates from Walmart >>76745722Crockpot fajitas: sliced cooked chicken thighs or seared steak, stock, butter, garlic, onion, season to taste, don't cook too longThere's recipes for uncooked meat but I can't hack em
>>76745488Protein powder will always be suboptimal Real food will always be more gains>>76745383Might be your pre, might be your kidneys in distress Do less volume, more weight
>>76745250My big tear took over a year to come back from I was on my 7th set of 295 but was dehydrated and had overused it while plumbing the day before Other times took 3 months, 6 weeks and 3 weeks The mental damage is worse than the physical IMOThe
>>76745179Probably not having your knee at the hinge point and creating shear force It's way safer to just deadlift more than use those damn machines imo
>>76745152Fat might be the most important macro Wtf are you talking about
Silly question, but I'm really just curious about this: how can people do PPLPPLR (or any other split where they hit the same muscle groups twice in one week)? Even while training only 4 days a week, my body is absolutely battered by the time the weekend comes around.Are they just not training to failure most of the time or does your body just eventually reach a point where it starts recovering that much faster?
>>76747218To maximize muscle growth, you have to train to failure at intensity at volume at frequency If you struggle to recover, you need more calories, more LISS cardio and/or better macrosMost people in your position are overdoing protein and not getting enough fat or good carbsI trained 6+ days a week from 15ffmi to 25 and beyond When my strength got up there, I had to eat about 4300 calories a day to maintain my weight let alone get stronger I was under 20% bodyfat through the whole thing and it gets brutal when you're cutting but you should lift to eat and eat to lift (and do cardio and recovery stuff)I also assume you train trash volume at novice strength like a retard as well lmao
>>76743715>five years of not losing weight>have a bike and access to walking paths>5 years of not losing weightis it okay at this point to ask my doctor about semaglutide?
>>76746390Doing even 1 more rep per set would make the workout significantly harder. I doubt I could get to 6 sets of 6 reps of rows
>>76743715I know it’s stupid. “You can’t recover that quickly.” But just entertain me here maybe: is it possible to workout everyday or maybe every other day for the purposes of losing weight quickly? Of course in combination with whatever purely practical, realistic, and concretely calculatable and manageable diet planning. Here might be other pertinent info:- training every other day, PPL per week- along with the main workout, changing cardio form to avoid injuries- probably am gonna have to start sleeping more, planning my food more, and maybe even take supplementsBut I don’t know what’s the maximum intensity level I can workout at other than going to failure on every set and trying to recover so soon will result in failure of the whole plan quickly.Like I said, let’s just entertain this foolish idea: what frequency at the most could be possible?
>>76747274You need to count calories and eat at a deficit.
>>76747298Sorry, I didn’t mean just losing weight. I meant losing weight and of course building muscle. Naturally, to this end, should I lower the quantity of carbs I take in and up the amount of protein, even if the calories altogether slightly exceeds my calories burned?
Is it important to feel your muscles when you train?
>>76747298>for the purposes of losing weight quicklyWorking out will indirectly help you lose weight. The idea is that you maintain or gain muscle which keeps your metabolism strong.If you are asking about working out to burn calories, I would suggest you stick to walking 10k steps per day since higher intensity cardio and trigger muscle loss.Other than that just lower your caloric intake.
>>76747303>even if the calories altogether slightly exceeds my calories burnedBurned from what? If you eat close to your daily expenditure you might lose weight at a snail's pace or not at all.>should I lower the quantity of carbs I take in and up the amount of proteinI would suggest not overeating on protein since its expensive and pointless past a certain amount. Carbs help spare your muscles from the effect of gluconeogenesis. So eating them is a good idea especially before physical activity.
Is 3 sets of 5 enough to get stronger at bench, and if so how much and when should I increase the weight. Thank you.
>>76747341>pointless past a certain amount.But where is the point exactly
>>767473961 gram per pound of bodyweight, or 200 grams. Whichever is less.
>>76747396.8 gram per pound.
>>76747388When you can cleanly do 3x8 increase the weight.
>planning on going to the gym for the first time tomorrow morning>feeling so anxious about it that i cant sleepany advice for getting over the gym jitters? im going in the morning so i wont have to deal with many people, and my anxiety is still through the roof
>>76747298>>76747303>>76747314Any cardio that's not running won't cause catabolism
>>76747442Christ. Shit like this makes me want to go back to running instead of lifting weights. Here I spin my wheels doing 1 plate. I fucking hate anything related to powerlifting. This shit fucking sucks.Thanks.
>>76747462You remember that no one else there cares what you're doing unless you're in the way so there's no need to be anxious
>>76747462Go and get on a slow treadmill for a few minutes. Open your phone and watch a video. Realize nobody cares what you do. Then just get on with your workout.
>>76747215sorry, i meant I dont want to get fatim trying to do a really small caloric surplus, thats my goal
What stretches/exercises should I do if basically everything on the right side of my back from my neck to my ass is tight? My neck and my shoulder are the worst. I'm half tempted to see a physical therapist who'd in theory be able to tell me what's actually wrong but I'm willing to spend a few weeks trying some random stretches from the internet.
>>76748034Posture status?
>>76748133Shit
>>76748141So fix it, likely pelvic tilt, you need to stretch and strenghten opposing muscles, whichever is weaker/overtightened, if you're a hunchback with anterior tilt, then your abs and glutes are weak, and hip flexors and lower back is tight.Your back is also likely very weak, but it's a separate issue, if you're prone to nerve pinching, then learn how to nerve glide for the arms and look into strengthening scapula/rotator cuff and better upper posture until it stops happening.
Is there any effective way to lose your fupa? I've been doing cardio to try and get leaner but it doesn't seem to be working very well.
>>76748162Stop being a DYEL and it will be trivial.No amount of starving will fix fat skeleton physique, building muscle to stretch it and make it look good is the only way.
I need help building a lifting program for cutting, requisites are:-3xweek-relatively short (40 mins to an hour)-will help maintain muscleNeeds to be 3xweek due to my schedule, needs to be relatively short because I plan to add 20-30 mins of cardio afterwards. Needs to be good enough to maintain muscle.
I have stretch marks around my shoulders for a few months as my lifts went up, I'm bulking. What is the cause of this? Should be concerned? Bad bench press form or something?
>>76748506what's wrong with her teeths and ears and eyes and brows? is this a picture of a human?
>>76748506>stretch marks>What is the cause of this? stretch skin, eat collagen
>>76748512Idk>>76748513ARe you telling me to eat more collagen?
>>76748533>ARe you telling me to eat more collagen?it's just a suggestion really, you can do anything you want
>>76748539Thanks. I was just concerned because I really didn't put on enough muscle fast enough for this to be warranted. If there there there there
>>76748561maybe you are stronger than you think... but yes skin elasticity should help to reduce stretch marks, but i think there's no really a "solution" to it, get tanned and it will be less visible i guess
Looking for protein powder recommendations. I still use Myprotein but they're not as cheap as they used to be except for the frequent sales but somehow I'm having a hard time stomaching the flavor. I'll take advice on what to put into my shakes other than milk. Lately I found that koolaid and unflavored whey isn't that bad, it actually masks the weird flavor quite a bit.
How much protein (metric unit) is one supposed to consume daily to simply maintain muscle mass?I'm not lifting these days
>>76747298Depends on level you are, intensity of training and how much you're eating
>>76748162Ab work before fasted cardioYou'll have to fat cycle (lose gain etc) until you're proportional again
>>76748418Bench squat row (sets of 3-5 to failure) arm workDeadlift pullups OHP shoulder flies Alternate Less heavier volume is better for cutting while maintaining muscle You won't look good again until you refeed>>76748670Never use powder, it's suboptimal You can only synthesize 0.8g/lb of lean body mass under ideal conditions If you cannot get that from real food, you were never going to make it anyway
>>76748704Something like 0.5g per (1/2.2)kgs of lean mass should be enough
Is catching something from a barbell actually something to be worried about? Am I supposed to be wearing gloves or some shit
>>76748964LmaooooYou should always throroughly wash your hands after lifting A lot of dudes shit a messy shit, barely wash their hands and then lift
>>76749000Not even just shit germs, I mean like HPV
>>76749013If I lived in a big city, I would wipe down the bar before lifting cuz contact skin diseases I've gotten a small rash from a trashy gym when traveling on my shoulder
>>76749013If your skin never touches the bar (except palms)You don't have any risk unless you're flooding the bar with sweat and it's getting back on you somehow
>>76749013Did your gf tell you she got HPV from lifting? Lmaoooooooo
>>76749066It's just something I read and now I feel like I have Contamination OCD
Any docs here? Could you an opinion about a possible gym injury:Same place where you'd expect an inguinal hernia, side of the groin, 3-5cm above the penis and to the left.Sharp pain on/near the surface of the skin. Stretching/tearing kind of pain - if someone ever did an Indian Burn on you, very similar feelingOccurs under load during squatting/leg-pressing movements. Not present at rest.No bulging present either at rest or when coughing or performing a valsalva maneuver. Slight redness in the area.Should I be concerned? Could it be a hernia, or is it likely just a strain or something?
what do you think about turkesteroneis it a scam?i don't want to spend 25€ per month for nothingmonthly supps getting expensive
>>76749255Most studies don't show any noteworthy effect (granted, the studies themselves aren't of the highest quality either)Honestly, just stick to creatine, your PWO of choice if you use it, and whey protein if you need it. All the other shit, short of roids/sarms/peptides, makes a marginal difference at the very best, and realistically only works to empty your wallet faster
>>76743715the only things I seem to enjoy anymore are working out and vices (cigs & alcohol). how do I break out of this cycle? I'm 30, newly single and I'm so bored and nothing really seems to be enjoyable right now.
If I fast, what's going to melt first?>gross bodyfat>muscle mass
I know it’s said that you should do weightlifting before cardio (at least if you’re doing a notable amount of time/effort in cardio).Is it okay if I do cardio first in the day as long as there’s a significant time gap? Like 4-8 hours , probably 6 today
>>76749522first 24 hours should be fat loss, after that it's both
>>76749579Thanks.What's to stop me from doing multiple 24h fastings?
>>76749639Common sense? You fell for it desu
>>76749668I am not a clever man.
Is there something to do about these dips beside getting bigger lats/shoulders?Would oblique work help or make it worse?I got slightly more love handles than usual because I'm trying to get bench to lmao2pl8 this winter
I have committed to pray 5 times a day (Breakfast, 12:00, Lunch, Dinner, bed) How do I fit this into my training regimen?
Anyone here ever sprain their wrist? I hurt mine missing the rack on overhead press and its the 4th week and this shit is depressing the fuck out of me. It feels mostly good but not good enough to lift. How long will this shit take? Will I still be able to lift heavier?
>>76749752If you cut they’ll probably go away
>>76749294ty>pwo whats that?
>>76749639you could, but you'll probably end up closer to a crash diet.
Idk what i did but the front of my knee hurts, based on all the googling I did it sounds like I have runners knee. Anyways its coming up on two weeks and it hasnt gotten any better. Am i supposed to just not do leg day until this shit fixes itself or…? Because im already falling behind and this shit is wack af.
>>76749870pre-workout
Fat fuck hereI have sores(?) like this on some parts of my body. This is on the overhang of my belly but they're in other places too like my man boobs.Most of them don't hurt but these have started to bother me. What are they do you think? Is there anything i can do to soothe or get rid of them besides continuing to lose weight?Temp link because while it's not explicit I don't want to subject you to my ugly body if you don't want to see ithttps://litter.catbox.moe/gyend2v1b8cad1xb.jpeg
>>76749825Not sure, I found a pic from when I was skeletonmode and there already were there
Do powerlifting style squats. Quick and explosive. Don't control it in an exaggerated, stupid bodybuilding way. That just fatigues the muscle and doesn't give much strength I return
>>76749752Yo I am seconding this, I also had them when I was hungry skellington mode and I have no idea how to get rid of them other than going “full dorito mode.”I also thought about building obliques but a few anons said that was a bad idea because it’ll sorta ruin the whole v-taper aesthetic but I’m starting to think that’s a lost cause.I’m same boat and I have an ectomorph-type frame but with wide hips that kinda stick out + love handles that I can’t seem to shake.That whole “first to come, last to go” shit is boning me pretty hard and I don’t know that I even want to live life constantly sub 6% body fat. At this point I’m down to just widen my entire frame just to get rid of the curve.I look fucking fantastic with a towel covering the bottom of my hips and then it’s absolutely ruined by that bit of pudge hanging over whatever’s around my waist.I’m tired, b0ss.
>>76748418Just skip cardio it’s a gains goblin you dingus
I have afitness test tomorrow for a job I'm applying for, I'm pretty out of shape at the moment and the exam was about a month into hiring process, anything I can take tomorrow morning to help me through it maybe? Drink a fuck ton of black coffee/b-12 maybe? Pretty nervous
How much damage have I done to my brain in 2 years of abusing ambien?
>>76749255yeah it's a scam just do ecdysterone
>>76749103OCD won't push that bar up>>76749227If you press into it, does it release like a knot?Did you get stung by something?>>76749304Get an actual hobby like a normal person lmaoCigs are retarded and disgusting but won't hurt your gains2 drinks erases a week of gains thoI would switch to zyn for the hit without rekking your irreplaceable lungs>>76749522Muscle appearance is largely how carved up you are So you'll go flat regardless >>76749574Totally separate with meals in between it should be fineI always recommend lifting first though Pulling 4.5pl8 b4 7 am is kino
>>76749752Get to a 3pl8 squat and 4pl8 dead and they'll fill in>>76749758Pray during lifting like a true spiritualist >>76749769You have to do recovery stuff>>76749891I would guess your hamstrings are overtightened Touch your toes for 20 minutes before bed the next few nights >>76750343STFU You can't be a huge natty without regular cardioYou just have to eat enough like always >>76750635Just pre-work out Not too much caffeine or they'll think you're going to have a heart attack >>76750762Shit like that is a long road to recovery
