>>77055792
How to be healthy?

>>77055799
exercise, eat well, sleep, go outside, spend time with friends and family.

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>been training for a year
>Sick for 5 days, only felt better yesterday evening
>Hit 2pl8 bench for 10 today, try deadlift, barely got 4pl8 although my pr is 5pl8
>Been plateauing on 200kg for 3 months before i finally hit the 5pl8 two weeks ago
Please tell me ill get my deadlift back soon or that it's just the illness. I also suspect i didnt warm up correctly as i did singles and went up to 4pl8 too fast, i normally do at least triples starting 2pl8

is smoking hash with tobacco killing my gains, im an all around healthy guy apart from that but i gotta get my 3 joints a day

>>77055807
smoking is bad for you.
Is it killing your gains?
probably not
Is it killing you slowly?
yes.

>>77055802
>exercise
Stopped reading there

>>77055817
>/fit/ in a nutshell

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I just got told by some random black guy with a clipboard in his hand to leave the neighborhood. I didn't even do anything. I just left the gym and was walking to the bus stop when the dude (we were walking on the same sidewalk in opposite directions) told me to get lost. I left of course, but what should I do next time if something like this happens? I don't have a gun and live in Cali.

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>>77055792
The leg curl machine is broken in my gym

There is something sort of like this picrel. Would you accept someone lying on the ground in front of the mirror in the walkway right in front of the dumbbells in order to get a set of leg curls in

All I can think about is the cctv footage of the guy slamming the weight plate into the guy's head on the bench and I know that you guys are itching to do that to me
>oops accidentally dropped a 50lb dumbell on your head and neck oof ouchie geez dude why are you on the ground here

>>77055846
Black Santa here. Sounds like you ran into DaQuarius. He's doing some accounting for me so that I can get the naughty and nice lists in order for the black boys and girls of the neighborhood. He can be rude but he doesn't mean any harm, sorry that happened.

How do you decide on a specific rep for an exercise? For example, I’m working on low reps , high weights. How do I choose between 3, 4, 5, 6, etc reps per set? Does it make a difference which rep choice I do, assuming I adjust the weight for the reps?

Second question: my usual progression choice has been by weight. For example, for bicep curls , I’ve done

> 50 lbs x 8
>50 lbs x 8
>45 lbs x8
And work up by weight. So I keep the 8 reps the same every set.
Is there a benefit to progression by both weight and reps? For example. Working up past 50 x 8, instead of a trying to immediately do 55 x8, would starting at 55 x 5 and then working up to 55 x8 every workout be better?


Sorry if it’s all over the place

>>77055939
read the sticky.

>>77055792
How many times a week should you do yoga for flexibility? How long should each session be?

>>77055792
What was the calisthenics programme people were recommending on here a few years back? I got slack after a few rough years and want to get back into it.

what's a "good" T level for someone >40 ?
the 300-800 "normal" range is so big and not sure if that is just for dyel

>>77056680
forgot to say mine is 500s total and 80s free

>>77055792
What is a good multivitamin to start during an extended fast? (20 days +)

>>77056907
>80s free
Lol you're basically a woman which is expected for anyone over 35

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How do I take this shit? Inject? How much, where, how often?

>>77056922
lame
so what is a good number for free test?
because the lab says normal is 35-150, putting me in the middle
i dont know if i can get test prescribed with the numbers i have

I don't know if this is the right kind of question for this thread and this is probably crazy but this has been bugging me for years. Every gym I've gone to they made me sign a contract. Among the terms in all of them, they always include an agreement that I have to wipe down any equipment I use after I'm done with it. I have never seen anyone actually do this except me. Sometimes someone starts using the equipment in between me getting up and returning with a wet paper towel. I don't plan on changing my ways, but I feel like this is some elaborate social experiment that I failed and everyone at the gym is secretly laughing at me. Anyone else experience this?
>inb4 autism
Yes, I was professionally diagnosed.

>>77057187
it's for research only, you don't take it

>>77056908
whiskey

>>77056680
>getting your T levels checked
>lower than expected
>feel like a loser
>T levels drop even further
imagine falling for this

>>77059545
except mine are high for a natty my age so it was a boost and ill just continue to progress nicely knowing any fatigue is just me being a bitch ass
imagine imagining

>>77059559
based. keep going, king

>>77059385
>professionally diagnosed
Ay same. When it comes to fickle "rules" like these (which is to say, rules that are stated but not enforced) the end result is only a preference or vibe for them.

So in this case, if I get off a machine/bench and don't wipe it down, it's whatever and nobody really cares. That being said, if I feel like doing it, it would be morally upstanding for me to do so (and likely appreciated by other people).

To make a single, non-vibe rule for this, I have decided to only wipe down a machine/bench if I leave a visible spot of sweat on it. This way I can satisfy my own concern over whether or not I should wipe it down, and at the same time I don't become neurotic about following a "rule" that doesn't actually matter.

>>77055807
Smoking in general is killing you. Tobacco is gay and retarded and so are you.
>Gotta get my 3 joints a day
You aren't gonna make it.

>>77055855
Just do BSS and single leg RDL you absolute mongrel

>>77060579
Doesn't target hamstrings

>>77060620
Single leg rdl primarily targets hamstrings and glutes wtf are you talking about?

>>77060628
Yeah and hamstring curl targets hamstrings
Not looking for a glute exercise

>>77060634
Oh gotcha, you're just legitimately retarded. Go ahead and lay on the floor like a troglodyte with your cable machine

>>77060643
Hamstrings need to be isolated. That other anon is right.

>>77060655
Single leg RDL provides plenty of stimulation to the hamstrings lmao

>>77060668
plenty for what? for deadlifting maybe, for having proportionate legs lmao no

>>77060687
Let's see your body then. Very curious what you look like with your extremely strict hamstring standards.

>>77060689
I'm not taking selfies to prove an obvious point. Not training knee flexion is retarded. As retarded as not training arm flexion. Powerlifting is a "sport" for retards.

>>77060705
Yeah, as expected you're dyel which is why you won't post body to backup your retard-tier opinion.

Thanks for confirming

>>77060710
Google what back double biceps means and post a picture doing it so we can laugh at your RDL hamstrings

>>77060715
Again, thanks for confirming.

>>77060643
They put in a work order for the hamstring curl machine and in the meantime I've been doing nordics at home it's all good

>>77056908
>What is a good multivitamin to start during an extended fast? (20 days +)
eggs

I go bouldering 2-3 times per week around 7am before work and have very inconsistent strength/performance.

Occasionally I'll go on a weekend afternoon and it feels like I've unlocked tard-strength, I'll make significant progress in one afternoon session that would usually take days of grinding during my morning sessions.

How do I reliably get full-power afternoon strength in the morning? My morning routine is consistent: just tea before exercising then coffee + breakfast after.

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>>77055792
Any anons ever fuck up there Sciatica and what did you do moving forward to make sure you dont fuck it up again?

Was on a cut but pulled my back and pinched the nerve bad 2 weeks ago. Only thing on my mind is once I'm healthy is what to work on in the gym

>>77062008
You likely have a disc bulge.

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I'm trying to work on developing more varied mobility I guess, and am trying to follow this routine:
>https://www.youtube.com/watch?v=N9Oq1YX75EE
Pic rel, I'm having trouble in this position, with the whole bodyweight supported on the folded leg. I find this painful in the back of my knee and cannot fully rest in this position or move around. Anything to develop/work on this?

>>77061543
Bro. No cock posting.

Hello, 3 days ago I mounted a Moby Dick Cultivation Kit, I was wondering if you could help me with a question, I have a heating mat, it is a kit that comes with a cultivation bag and the tupper with the colonized Mycelium. It is assembled like this:

Carpet / Silicone separating the carpet from the kit / the bag with 1-2cm of water at the bottom / tupper with the micelium inside the bag and open.

The problem is as follows:

Temperature measurements tell me that the water at the bottom of the bag ranges between 26.5 and 28 degrees. But the air inside the bag is only 17-19 degrees, just like my house which also oscillates between that temperature. Will that affect the crop?

>>77063132
nice

Is this enough for hypertrophy? It's my current routine and I'm not sure if it's enough volume.
Day 1
3x8 db/bb ohp
3x8 db/bb bench press
2 x tricep isolation 3x12
1 x chest isolation 3x12
1 x shoulder isolation 3x12
Day 2
3x8 lat pull down/3 sets of pull-ups until failure
3x8 barbell row/machine low row
3x12 hammer curl
3x12 db shrug
3x12 bicep curl
3x12 face pull
Day 3
3x8 squat/leg press
3x5 deadlift
3x12 calf raise
3x12 leg extension
3x12 leg curl
3x12 hip abductor

>>77063453
yes.

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Please advise if want to get stronger to move not babby weight

>>77063479
suggest reading the sticky.

I had a really good question for this thread but I forgot..what was I going to ask.

>>77061932
U need carbos for fuel your sir. Eat jaggery before the working

>>77063484
Read the sticky. Several times over throughout the years. Would still like some advice from someone with experience

>>77063528
do greyskull LP. There I answered your question.

>>77063556
>can be twunkish if I cut down
Yeah I can see it working. Just go through a few bulks and cuts and see where you like it best. As is, it'll probably be alright with a cut.

>Lying Leg curl= 20 reps with 80kg in perfect form? izimode
>Seated Leg curl 15 reps with 50-55kg in perfect form? Challenge and depends on machine type
Explain this bullshit

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>>77063565
I find this a helpful reference - me in spring 2024 before I fell of from lifting for a year till around spring 2025. I could have been leaner there for sure, but was leaner then than now and it's somewhat twunk/ottermode and I benched like 75kg for reps back then vs. 110kg now

>>77063577
pad is probably resting at a different part of your calf, making it easier.

Is it normal to crave sugar after a heavy lifting session?
I go to the gym around lunchtime every day, I don't eat much breakfast, maybe some greek yogurt with nuts and honey, most days lunch is like a chipotle bowl - chicken/beef, rice, black beans, pico. I'm 165 5'10" 15% BF. Most days I could eat a bag of candy after my lunch. There isn't a ton of carbs in it, but there are clearly some. Is this normal? Should I be eating more carbs?

>be fat
>start cutting
>lifts all get noticeably worse
>finish cut weaker than I started
>start gaining weight again to get lifts up
>lifts reach roughly the point I was at
>be fat again
>repeat
What do?

>>77063858
Eat more protein, have enough fat intake, don't train like you're bulking (volume slashed to 1/2 or 1/3 of what it was)

>>77063583
Yeah, you can have rice or something before to mitigate it.

>>77063479
too many sets and too many isolations

>>77064275
*forgot lift harder

What do I do if my body's so fucked up from years of computer-bound neetlife that I can't even perform many basic movements? Like, I can't touch my toes because my hamstrings are incredibly tight, I can't even perform a squat at bodyweight without the risk of knee pain, and I can't even sit on my ass for extended periods because my hips are too weak. Yeah, I stopped eating junk food and cut my internet time by 80% and I'm going back to college for a STEM degree. I've also been going to the gym for nearly a year now and doing some yoga every day and that's helped, but I really need a comprehensive routine to shore up every single part of my body because it's clear that doing random exercises piecemeal won't get me where I want to be. I don't mind if it's time-consuming as long as I have concrete instructions. Recommendations?

What's a good way to cut or crush a multivitamin pill?

I got these multivitamins that have a lot of the stuff in it that I want, but the pills are too big and seem to give me constipation. I want to cut them in half or crush them to take less of them at once, but these fuckers are really tough. I sawed at one with a (relatively dull) knife for a minute and got nowhere. If the pill had been wood I would've got at least halfway through in that time.

I don't want to spend $10 on a pill cutter that may or may not work. Beats the point of saving money by using these vitamin pills in the first place.

>>77064468
Put a bunch IN A BLENDER

>>77064468
lay the pill flat on a hard surface, put your blade against the middle then hammer the blade down. hammer, don't saw.

if powderizing the pill is okay, use a mortar and pestle.

>>77057663
.

I'm a weak skeleton, and my routine now more or less:
>monday
>some bench, over head press, etc.
>thuesday
>5x5 chin-up, 5x3 pull-ups
And repeat the same on thursday and friday.
It's probably shitty, but I'm just looking to be toned and avoid injuries/bad posture etc.
Are the chin-up & pull-up days enough with just those two? Sometimes I add a few rings exercises.

Is there a problem with using a treadmill that's too small?
One I've got is too thin and too short for my gait so I have to do a little gay stipstep to use it and I don't even want to think about going for a sprint with it.
This gonna fuck my back up in the long run or something?

Why is it that i see only gains when i'm flexing my biceps on the mirror but when i have arms in neutral standing position unflexed, my arms are the same stick noodles i had a year ago. My arms are relatively long comapared to body height.

>>77055792
I benched pretty hard today, warmed up, had a spotter and everything and now my right pec feels a bit funny. Not exactly painful, just a little uncomfortable.
Should I just deload or completely stop cold turkey?

>>77065548
It's normal. If I take a picture full flexed I look jacked but if I take it relaxed I look skinnyfat. The more volume you add and the leaner you are the better you will look when relaxed, but it's always going to be a night and day difference when compared to flexing.

>>77065560
But it seems that some are naturally more buff unflexed even if they had same muscle mass, body fat, no? Doesn't muscle insertions play a role here?

>>77064468
just break it with fingers, or dremel it
>>77065551
either but take it easy a couple weeks

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Has anyone here tried Guarana powder as a pre workout?

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>Have an issue where an area in my left forearm often gets injured after heavy exertion, causing pain that limits my mobility for weeks
>Been a thing off an on ever since I felt a sharp pain while dribbling a basketball in hs gym
>Started weight lifting recently and it came back the day after taking a pressing set hard to failure
>A few days later decide I want to still do what exercises I can without disturbing the injury
>also throw in a new one, seated Y raises
>really intense all through my arms, basically feel my forearms coming to failure before my delts. But because I'm not bending my arm up from the elbow with my knuckles up it doesn't disturb the injury
>next day I'm super sore but the injury also feels WAY better
>Day after that (today) I have almost full range of motion restored with barely any pain
WTF happened here physiologically?

>>77055792
I have suspicions that the bar at the new gym I'm going to does not weight 20kg.
If there's no scale anywhere, how can I confirm or deny my suspicions?

>>77065688
Take 2 10kg weights
Get under bench
Press weights up
Put them down
Press bar up
Does it feel the same

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I sat like pic related for few hours and now I can't lift my foot up.
How the fuck you're supposed to train nerves for this?

>>77055802
last one isn't needed

Is there a decent app for a basic 531 workout?

Do you need to worry about your calcium to phosphorus ratio? I heard if you don't maintain a 1:1 ratio your body will start taking calcium from your bones. I drink some milk but I also eat a lot of meat so my ratios are 500mg calcium to 1200-1400mg phosphorus which is suboptimal.

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Is this all I really need for a home gym?

>>77065688
110lb/50kg Digital Fishing Scale with Backlit LCD

I just hit 80kg in the bench for 8 reps, and I'm wondering when I should try for 100kg 1RM.
I'm in my 40s and don't want to tear anything, so ideally I want to clear it without too much trouble.

>>77066606
Never, you should fuck off to a retirement home

>>77066644
Oy vey

>>77065197
>looking to be toned
The intensity to get to where you want to be might take more than you think, but keep going and you'll adapt as need be.
>enough with just those two
It'd be nice to have some standard row option, like, having a perpendicular pull (rather than a downward one) to hit the mid back properly. You may also not hit your traps as much as you'd like, though surely part of them will be hit just fine. For now it'll suffice.
>>77065366
Maybe it'll stress your joints in some way that you don't expect, but I reckon with standard recovery you'll be alright. If anything feels off, then I'd react to that.
>>77066299
Maybe if you're a bit creative. Specifically, idk if it'll cover leg work (but maybe I'm just not creative enough).
>>77066606
If you are prioritizing safety and longevity then I wouldn't bother going for a 1RM at all. If you really want to though, see if you can do a slightly higher weight for slightly less reps (eg. 90kg for 3 or 4). If that doesn't injure you or feel bad, I'd consider it safe to try.

Am I missing out on anything by never barbell benching or really using barbells at all for upper body?
I have an usual injury in my left hand that tend to make me imbalanced toward my right arm if I'm not careful. I've gotten pretty even by just exclusively doing dumbell movements and some cable exercises. But I really wanna ego lift on barbell bench now.
Will my dumbell bench translate pretty well to barbell if I randomly try it every month or so?

>>77066691
>I wouldn't bother going for a 1RM at all
That was the idea, but my lifts have been increasing from week to week, and I figured it'd be fun to at least do 100kg once before I'm too old. I'll probably be doing 8 reps of 90kg by summer, so I guess I'll try it then. I'm primarily asking because I don't have a perspective of when 1 rep of 100kg would be realistic to attempt, without tearing a muscle or destroying my shoulders.

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I'm scared of the gym. I don't know what I'm doing, I don't have the money to pay someone to help me, and I'm scared to ask people in LA Fitness randomly for help. I shake on everything, and every failure gets my sight all pin needle and my chest hurting and I have to run outside to my car to stop having a panic attack. I also got an injury in my left foot that prones me to walking poorly on it and having it swell up by the end of work and be impossible to walk on regularly without pain.

I can't stop feeding. Food and weed make me happy when I fall into depressive pits that make me try to commit suicide. I've nearly been the troon bridge, bearing the weight of my failures and shame at my life, and I only stop because I can't ever drive there fast enough to stay on the gumption to do it. I don't count calories, I never remember to keep track, I spend all day driiving around doordash food smelling delicious slop I can't keep out of my head, and so I give in to stop the pain. Zepbound just made me get bad heartburn, my hunger keeps winning, and I hate it.

I don't know what to fix first, I don't even know what I'd do with being fit as a 36 year old loser with no social life, and I can't stop jacking it and smoking weed or shoving food in my mouth without sinking into regret for it all and wanting to die.

I don't know what thread to even ask, or what to even ask here. I assume this doesn't deserve a thread, but I read the sticky, i know the rules, but I don't fucking follow through. How do I fix myself? What do I do first?

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is it normal for the sauna to have poo and semen splurts all over

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If I was skinnyfat and with diet I became a skinny.
Can I use this chance to lean bulk? or it's a myth so I have to bulk and then cut?
I'm 130 lbs @ 5'10"

>>77057187
mix the vial with your morning cup of coffee

ate like 15 grams of protein a day for the past week
should I be working out when I do this or would I end up losing more muscle than if I did literally doing nothing?
this question has bothered me for a while and would like to finally put this to rest

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>>77055792
Who else literally shit posts? Every time I take a shit I browse /fit/ on mobile and it's absolutely kino desu

So I did my first bulk and it was not ideal. I’m clearly stronger and bigger, but gained more fat than necessary and feel slightly unhealthy.
BUT I love feeling bulky, so I want to improve on my second bulk to maintain some leanness with the bulk.
I’m 6’3, 220. I plan to cut 2 pounds a week until I’m at 200, then reevaluate if I like how I look. If not, I go to 190..
>once I reach an ideal cut weight, how long should I maintain that weight?
>how many pounds a week should I be bulking up if I want to at least get back to 215

>>77067488
>I don't know what I'm doing
Break down exercise into this: what muscle do I want to train and what exercise can I do to train it?
Break down routine into this: what combination of exercises would be good/fun together?
Break down diet into this: what nutrients (macro and micro) (aka carbs/fats/protein vs specific vitamins and elements) do I need to live and recover?

Every routine and diet is based on answering these questions. They all do it in one way or another, so just pick one and try to have fun. The specific differences between them is not relevant when you are new to everything, so just start trying things and see what you like. After you gain some experience doing different things, you'll develop a natural like/dislike towards certain things. Stick with the things you like and by the end (which might take weeks, months, or years) you'll have your own custom routine and diet that you enjoy doing.
>I don't know what to fix first
I'd summarize your concerns into: diet, fitness, and mental health (anxiety). You could perhaps make an /adv/ thread. You could also make threads here on /fit/ with those topics (eg. something like "how do I overcome my anxiety of being new to the gym" which is a thread I've seen before) which could get more info from other anons. Fwiw, condensing the info down into a simple topic to engage with would be important for getting people's attention.

>>77068490
You could lean bulk, sure. It may take longer to see the results, however. The benefit with going straight through a cut or bulk is that you are getting one specific change much more quickly.
>so I have to bulk and then cut
It's usually easier for people to do just one or the other. If you can manage a lean bulk then go for it. If you don't like it (or don't get your desired results) then do something else.

>start lifting in November
>skinnyfat lanklet 185 6'4
>dont really track food but prioritize protein and aim for a surplus
>get stronger marginally (benching the 35lb dumbells >65 lbs)
>also got fat from eating double quarter pounders and pizza too often
>now 207 lbs
>freak out and been on 2k cals a day for about 8 days now, clean food mostly chicken, eggs, low carb stuff
>first 2 workouts felt ok, now 203 lbs
>felt like shit this workout
>thought today should've been my last time benching the 60's as I'd hit 3x8 and I'd do 65 next time but got the same sets as I did last week (8, 6, 6)
I thought I'd still make noob gains on a deficit and now I'm worried. I felt like shit today. Is 2k too few calories? I also did skip a leg day and rest day so I did have lest rest than usual between days I'd bench.

>>77069096
>You could lean bulk
I don't mind slow results, I'm 35 yo boomer.
I just don't want to be fat again, and I guess it's better that way.
SO do I just eat at maintenance or slight surplus with high protein and keep working out?
If so how is this different compared to bulking?

>>77064464
Yoga/pilates. I am not kidding.
Also look up stretching exercises and joint health for adults online sites like yt. It's a slow process but you'll gain mobility and less pain in your joints and posture by finding a routine you can do every other day.

>>77055792
Are circuits better than doing all sets of a single exercise before moving on to the next if you're working out at your own place and don't have to wait for open equipment?
Currently I've been doing three different days: push, pull, and leg -- but now I'm thinking of combining push and pull into a single day, reducing number of sets per exercise by one and doing them circuit style to reduce rest periods.

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>>77055792
Didn't think this deserved its own thread, thoughts and merits of training like this?
>https://www.youtube.com/watch?v=F6OKdue0UBw

What causes the blood of some people on gear to become thick like marmalade? Surely not because they just don't hydrate enough? At least you can explain shit like roid rage with hormonal imbalance.

>>77069186
>eat at maintenance
I think people refer to this as "maingaining."
>slight surplus with high protein
This would be a lean bulk.
>Different compared to bulking
Categorically it is indeed a type of bulking. It's just that you're trying to avoid putting on any fat by only providing the body with just enough extra calories (and specifically extra protein) to build muscle only.
>>77069233
The overlapping CNS fatigue would push/train your endurance. You would be sacrificing strength performance for endurance performance, but other than that, it's preference. It would indeed be faster overall, fwiw.
>>77069284
>covers most muscle groups
>train to/near failure
Good enough. May also score social points for not using traditional weights/machines. The most notable part of it imo (compared to weight lifting) is that you train for better stability/control which is functionally useful.

>>77069166
sounds like you already know anon. You need your rest and you probably need to eat more. Slow and steady on a cut. And consider the joys of cardio!

How do i search for hairstyles for men where the hair density is less especially on top of the head but without receding hairline? All google results only show male pattern baldness hairstyles

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How tucked do my elbows have to be when benching?

Posture check? What should I work on? Does it look like I have a bad case of atp? I know the picture is dogshit I don't have a good way to prop up my phone.

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>>77070268
Picrel, phone is bugging out.

>>77070271
Based

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If I workout out 2.92 times per week (sometimes a day sometimes 2 days in between) and did a 5x5-8 with chins and underhand rows can I get away without isolation for biceps? I wanna feel like a jason blaha/mark rippetoe chud

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Ideally this would be my routine
Day A
Squat 5x5-8
Bench 5x5-8
Underhand barbell row 5x5-8

Day B
Deadlift 1x4-6
Overhead press 5x5-8
Chinup 5x5-8

What's a decent food that I can eat with ease that has at least 700 to 800 calories and has at least 20 grams of fibre and isn't sweet poatoes, oats, lentils, rice, potatoes or anything that tastes like shit? Need foods with more fibre that don't taste like shit.

>>77062008
I had that, only thing you can do is prolonged rest. Should have mentioned what exercise you were doing but usually it's because you have a weak core that it happens. I suggest you incorporate a lift that hits your abs directly and which you can progressively overload on.

>>77069510
I guess at a certain point I have to accept the reality of it. I wanted to get the diet over with fast but it's probably worth it to go slower and still make gains.
Gunna try and rest 3-4 days and reset and see if I can keep making progress with these calories but if not I'll up them.

Is there any downside to eating oatmeal with a diced apple and a handful of raisins in it every morning?

And is it true bananas are nutrient goblins that negatively affect the absorption of certain vitamins+minerals when eaten with other foods? (I've seen people post that bananas will "block" the absorption of the V's+M's from blueberries if eaten together in a smoothie, unsure if true or retarded bro science)

>>77055792
I'm 5'5 and barely hover over 60kg these days (had a surgery which makes me feel I'm not absorbing nutrients as well as I used to) when I would say I should be around 64 to 67kg.

A lot of people at work seem to say I'm "muscly" and have a good build or that I look "dense" and that my arms look big (they're only 13.5inch around) . when all I do is body weight stuff like dips, pushups, pull ups. And dumbbell rows or shoulder presses mixed in. Or they ask me if I go to the gym

And I seem to get similar compliment from people who do combat sports. This is all without me ever mentioning that I exercise or anything

Should I start to believe them? I honestly just do it for the sake of movement than to get jacked or anything.

26yo, male, BMI normal.
I feel like my anus relaxes itself a bit too much when I'm sitting. I haven't had an accident yet, but I'm afraid it might happen.
I train my kegels every 2nd day and don't put any things or fingers there, so I'm total anal virgin.
I walk ~8km every single day, lift thrice a week. Except that I sit in my chair most of my free time.
What to do? Any tips?

How's everyone's forearm training looking? Hoping mine look juicy by summertime but I've neglected them for too long

Does having a zero-sugar energy drink break a fast? I am specifically doing it for the benefits of autophagy besides just general wellness. It would be 10 calories at most, and I see mixed amounts of thoughts online.

>>77071046
I personally don't believe in any of the magic asymmetric excess fat burn created through fasting.
The value in fasting is the deficit it creates.

>>77070086
just take a picture of your head and upload it to chatgpt

>>77055792
What do I do about growing my chest with nagging shoulder issues? I used to flat bench until it started killing my shoulders. Switched to incline dumbell, got up to 87lbs for 4 but now my shoulders are bothering me again. Am I just fucked in regards to pec development?

>>77055799
Its not one thing, its everything.
Having one thing broken can break the whole, but fixing one thing wont be enough.

Physical health; diet, active lifestyle, avoid poisons (most modern food is poison)
Then you need a lifestyle that lets you maintain this. External problems can cause internal problems.

>>77070283
Some people don't bother doing isolations. Try it out and see if it works for you. If you find your biceps lacking after a while, then add isolations in.
>>77070860
Unprompted opinions from other people is usually a good indicator of something. You may not be /fit/, but you are at least fit.
>>77070867
Sounds like an issue of unnecessary fixation (akin to OCD). Reminds me of someone being socially anxious by assuming everyone around them hates them for no reason. The solution is to not actually think that thing unless you have a tangible reason to (in your case, shitting yourself. In the social anxiety case, someone confronting them).
>>77070885
Could be a thread imo. I've been doing reverse wrist curls and am feeling more confident in my grip strength.
>>77071457
Isolate the shoulder problem down to something specific. I'm not a doctor or an LLM, so just look up your symptoms online to narrow down the specific issue (eg. rotator cuff weakness).

>>77071300
Lol, the absolute state...

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I did a 15 km mountain hike, elevation gain around 1000 meters a week ago in around 4 hours. My calves still hurt. Is it normal?

>>77070852
Are you looking for some gay study to back your breakfast choices up? Fuck sakes this forum is extremely depressing. Just eat it. Then swap it out for something else for a few months. Then swap that out for something else for a few months. Then go with you feel best on. I think most questions on this site can be answered with just fucking do it and adjust if needed.

I've been stuck in a cycle for about two years now. I'm 33, started rooning in 2019 after COVID started and it was a life changer, went from 86kg to 59.

I want to lift and to run, but I also want to do other things, like keep up with guitar practice, study subjects I like(which involves a lot of reading) and get autistic with CRPGs and things like that.

What I've noticed recently(and it got worse after I started lifting instead of only running) is that I quickly burn out physically and mentally and by the end of the week I just kind of don't want to do anything. I spend fridays, saturdays and sundays mostly dead, some improvement by monday and after a month it's just discipline moving me forward, which works for exercise but not so much anything more mental. Even getting a boner is rough, it's depressing.

The thing is, I don't feel like I'm doing anything special. I do 30 minutes of cardio(ends up being ~4km, so not a crazy pace) and 40 minutes of lifting(18 sets of 10) 3-4 times a day(depending on my energy) which really shouldn't be that draining.

I also went from a twink to just kind of a chubby guy in this past year despite all this, which is extra annoying. I'll always, always find motivation to go to the gym, but doing that and also enjoying my life seems to be difficult lately.

Point being, has anyone been through something like this? Could I just be doing too much despite feeling like it isn't?

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Someone told me I shouldnt drink water while I eat because not only does it make you fuller faster but it also makes the food digest slower since your gut is full of water
How true is any of that? For the record I very seldom struggle to clean my plates and I drink like a fish whenever I eat. Shit makes me thirsty

>>77071566
Drink sparkling water

>>77071585
Ew, I'd unironically rather drink from the toilet

>>77071522
>still sore after a week
Check up on your sleep (quality and quantity), your diet, and your stress levels.
>calves
I had one time some years ago where I hit my calves hard af after a lifting hiatus and they were sore for that long as well. But either way I'd just check your recovery and see how it develops going forward.
>>77071560
>burn out
I've had similar issues and found that I had to cut back on some stuff to make room for other things. As long as your recovery (sleep/diet/stress) is all good, then there ain't much else to it sadly.
>Could I just be doing too much despite feeling like it isn't?
Sadly yeah. Maybe get hormones checked? Ik 33 is (relatively) young but maybe you've got something going on, who knows.
>>77071566
Those things are only good or bad depending on your goals.
>make you fuller faster
It takes up more space, so yes. I can also anecdotally attest to this.
>digest slower
It diluting your stomach's PH, so I assume yes. I would look this up to confirm tbdesu.

>>77071522
Definitely not normal for a full week. You just must not hike a lot. It's different from normal walking/running

>>77069194
Thanks. I've been doing 10-20 minutes of yoga per day from a channel called Akshaya Agnes, but I pretty much picked it at random. Any recommendations for some kind of routine?

>>77071748
>Sadly yeah. Maybe get hormones checked? Ik 33 is (relatively) young but maybe you've got something going on, who knows.

god, too lazy for that, but I just might have to.
I'm kinda split on just accepting that my current fixation is with exercise, or taking a break to reset things and see if other interests spike up.

Will I still get strong and muscular if I just keep doing Reg Parks for beginners 5x5 forever?

is it normal to only feel pec flyes and preacher curls during the eccentric phase? like controlling the weight down is the entire effort of the lift, getting it back to the top takes little to no effort even if it's as much as i can handle going down

>>77067747
Stop turning up the heat in your mom's bedroom.

>>77071911
https://www.youtube.com/@sigis-mondi

OR

https://www.youtube.com/@YogaGoa

Both of these are serious channels for serious Yoga people but they both have "on-ramp" fundamental routines. Start with either of their sun salutation routines which are 15-20 minutes and do it every other day for at least 3 months. Then move on to the Full Primary series. This is an hour and a half but for someone not that interested in Yoga you can just do it once a week, or break it in half, but if you do that you need to do each half on back to back days.

Try and do sun salutations every other day even after that though. 15 minutes is all you need and they pay huge dividends in terms of flexibility and joint health that are exponentially more useful the older you get.

Bending over gf I get ass sweat smell how do I fix

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Is this a good torso and limbs split or is it just ass?
Squat+curl 3x8-12
Rdl+reverse curl 3x8-12
Calf raises+dips 3x8-12
Leg raises 2x8-12

Ohp+pullup 3x8-12
Bench+row 3x8-12
Neck curl+face pull
Situps 3x8-12

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As a lank I continue to suffer,

>>77055792
Do the grunts/sounds you make while lifting sound the same as the ones you make while fucking?

>>77072570
same, after cutting I lost my arm size.

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Which one of Delavier's books would you recommend?

>>77072570
You look like you live in sheer poverty. Work on going back to school and making more money, instead.

>>77073271
This could be some old building in Boston where a 1 bedroom is 3500 a month for all you know
>>77072570
6'4 here and iktfb. I dont think I'll ever have big arms

new to lifting
>push day
>don't really feel it in my chest
>day after push day
>titties are sore as fuck
why does this happen? is it just because my pecs are weak as fuck and that causes other muscles to contribute more?

Can any of you recommend a good and affordable bulk protein powder? I need to improve my protein intake but my finances aren't great. Everything I look at/can find on my own seems so expensive. I remember hearing a guy at the gym talk about some website where he got his protein that was cheaper cause it was a supplier or something, can't remember the exact reason, but I can't remember the site and the dude in question moved. I just can't afford 70 bucks for like 30 servings.

>>77073676
there's lots of 5 lb tubs (60-75 servings) for $1/serving on amazon.

I've started getting headaches when doing pushups + pullups. Am I doing something wrong? I've started trying to breathe properly (exhaling when exerting force) but it doesn't really help

>>77073670
Pecs are a hard muscle to "feel". I only get tension and DOMS when doing full range elbows-flared dips.
They're still growing though, so don't sweat it and persevere.

>>77072475
Some (myself) might prefer spreading out the high intensity stuff (compounds) over more days, but it'll work. Stacking two curl variations on one day might be a bit much (unless by reverse curl you meant some kind of tricep work, in which case I'm worried about putting it before dips). Putting isolations before compounds can impede related compounds by tiring out related muscles faster, fwiw.
>>77073853
>exertion headaches
Could be either an electrolyte defficiency or an issue with higher blood pressure during exercise. For the electrolytes: consume a spoonful of honey (or any form of sugar) with salt sprinkeld on it before lifting.

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>>77073271
>>77073280
I rent a 3 bedroom house in Australia for $450AUD/week.

>>77073963
>honey w/ salt
Thanks anon, I'll give it a shot

at what diddly weight did your guys' grip fail you ?
i'm using mixed grip and my grip is shitting out right before 3pl8 (can only get 3 reps of 305 before grip gives out), wondering if that's normal

>>77074090
Mixed grip failing at 305 is a little light.

Do your warmup sets with normal overhand, throw a tiny bit of chalk into the mix.

Never a bad time to learn how to hook grip either.

>>77074097
i'll pick up some chalk, ty. feels like it's too light and i'm too small to start using straps, my diddly is also definitely the best of my big 3 so that might be a factor as well.

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>>77055792
a local butcher doesn't premake but they will make on demand a mix of ground beef and organ meat. does anyone have a good idea of what organs and what ratio i should use?
for max nutrition

>>77074209
90% pig nipples 10% hooves.

>>77074209
Just buy, cook, and eat some beef liver you tremendous faggot.

what's a fitness app that will let me make lots of good autistic charts? preferably one that syncs with apple healtj

How the fuck do you escape skinny fat hell?

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Signed up for a bookclub and a cooking class just to have a chance at talking to women

Is this the norm or have just I just gotten desperate

If I eat 6 eggs and 4 tortillas daily for 3 months or so, anything wrong with this if my plan is losing weight fast?

>>77074827
If you're over 30, great job it might work out.

If you're under 30 what the fuck are you doing? Get on Hinge or some shit

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>have horrible anterior pelvic tilt
>basically donald duck mode
>go to physio
>he examines me
>tells me to stand up against a wall
>then tells me to push my lower back into the wall
>can't
>his face when
>apparently I have zero transverse abdominal tone

So I am supposed to work my way towards sets of 10 of these but until about an hour ago I had no idea that transverse abdominals are even a thing, how do you train them? Stomach vacuums?

At least there is some hope I suppose, maybe if i develop some transverse abdominal strength it'll fix the anterior pelvic tilt

>>77055792
For the past few months I’ve felt pain in my left elbow and bicep area when I press, or just move my arm at certain angles.

I don’t know exactly what caused it but maybe it was bad gym form, because my job isn’t very physical. Recently in the past month it’s been worse so I haven’t done any upper body workouts in 2 weeks or so.

Now I’ve been feeling better, with more and more days where I don’t get any pain during the day. I felt pretty good today at work and at home, so the question is should I try a light upper body workout tomorrow to ease back into the gym? Or should I wait an extra few weeks just to be safe?

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Is it normal to wake up gassy? I go to the gym first thing in the morning and I'm pushing out farts literally the entire time. I can't have a shit beforehand because I don't really need to shit super bad and I'm not going to strain turds out since thats bad for you. I only shit after my oat breakfast which comes after the gym and even then I'll still be farting at work

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/fit/, I moved into a new place and I want to build a little home gym. I'd like your opinion on this stuff:

Rack: https://titan.fitness/products/t2-series-power-rack
Bench: https://titan.fitness/products/performance-series-adjustable-bench
Barbell: https://titan.fitness/products/performance-series-olympic-barbell
Plates: https://titan.fitness/products/lb-economy-color-bumper-plates
Dumbbells: https://www.amazon.com/ProForm-PAMSDB20AZ-Proform-Adjust-Dumbbells/dp/B0DJF4B688

All of this stuff should come to around $1600, not including shipping+tax. I'm trying to get everything for under $2k, and want to know if you guys think this is a good deal, or if I'm missing anything obvious. ready to pull the trigger on it ASAP

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For pullup/chinup what counts as a full rep in terms of fitness gains?
>chin above the bar
>bar to at least the shoulders
>bar to upper chest

how do I break a fast of 3 days without ending up shitting myself

>>77075315
yikes, does it count if you have to curve your upper half of your upper body, or stand on your toes to do it?
thanks for bringing my failings to my attention

>>77076053
oh god I didn't even do ten and now I can't even walk without looking like psoasbot

>>77075633
Your digestive tract slows down when lying down and/or sleeping so when you wake up and move, you have to evacuate the build up.
>>77075877
The bottom of the rep is more important than the top. You can stop at chin or even nose as long as you go down into a full dead hang (including scapulae elevation)

Are T-bar rows supposed to be more taxing than lat pulldowns and seated rows? Set of 6x50kg with T-bar feels like 6x70kg on lat pulldown or 6x80kg on seated rows for me

>>77076123
If the T-bar rows are not chest-supported, yes that's normal as it requires a lot of stabilisation from your core, legs and spinal erectors.
The same way a 80kg lat pulldown is easier than a pull-up at 80kg bodyweight

>>77075957
I assume slowly and with gentle foods, yeah?
>shitting myself
Is there a story to this?

>>77076240
>Is there a story to this?
nothing embarrassing thankfully, it's just that each time I break a fast I end up having diarrhea

>>77076188
I was doing them chest supported which is why I'm so confused at the degree of difference

I got a small periumbilical hernia.
Is it over?

>>77076365
I guess I should ask how can I work out my upper body? Back, chest, arms? Just machines right? Maybe seated stuff. I live in Canada so it will probably take a year to have a surgeon operate on me.

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Genetic condition, doctor says not to do any exercises that particularly wear on your joints.
I tried to get him to expand on that but all I really got was
>Haha high reps low weight xdxd
What should I avoid?
What should I replace such with?

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>>77055792
I may clinically need TRT. I’ve never taken anything before and I’m not quite sure how it works. How different is TRT vs a cycle? And as long as it’s a small dose, I shouldn’t get all the gross effects, right?

My neck randomly started making a clicking/popping sound and sensation when I turn it side to side which seems to be coming from the right side. It's louder when I turn my head to the left compared to the right. It doesn't hurt or anything, but I have been having neck tension on the right side of my neck (front and back) for some time. Any ideas? Google said it may be tight tendons rubbing on bone.

>>77076906
Your balls will be shut down, but 95% wont actually shrink. If yoiur doc is hip, he'll offer HCG so your nuts stay on. HCG will make them bigger lol and will increase load size.
You'll most likely be put on 100mg/week as AUA guidelines are a bunch of pussies and don't want you going above 750ng/DL in the trough despite the TRAVERSE study evidencing that 200mg/week does not adversely raise the risk of cardiac events. Try and get a YOUNG, MALE, endocrinologist or urologist.
Or say fuck it and go to a clinic and only get checked 1 or 2x a year and they'll let you go to top of natty reference range (1200ng/dL).

>>77055792
Are microweights for dumbbells worth it? My gym's dumbbells go up in 5 pound increments, which is a surprisingly significant jump so it's hard to make progress. I can do reps of the previous weight just fine, but the next dumbbell makes me fail at around 3/4 of the way through the set. I've been trying to do something like use the lighter and heavier dumbbell in some proportion but IDK how effective that is for gains.

>>77076199

Any tips for improving my bench? On chest press machine and flyes i can hit 3pl8 equivalent, but anything higher than 2pl8 bench just fails at like 3 reps

>>77055792
why can't I get a good pump on my left arm bicep? I will do equal work on both arms but feel it a lot more in my right. My left is also my weaker side

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I injured my elbow last October and stopped lifting entirely
I couldn't even lift a barbell above my head.
I
Getting back into it, im scared. Please tell me how to not be scared of re-injury?

whats the general consensus on walking pads, i work from home and would prefer to walk while working.

What's the best way to achieve pump? For a date, meeting people, you get it.
Compounds?

>>77077527
Forgot to mention that I'm talking about rest day.

>>77055792
quick question:
I cannot hang more than half minute but not becuse my arms are weak but I lost my grip. Not by weakness, but the pain in the bones of the palm get too strong to hold it more.
Do you know anything to handle this?

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>>77055792
Is it any good or am I wasting my time? When do I know I can graduate from using a 40 kilo one to a heavier one? Any exercises to isolate forearm growth more with it?

I measured my arms last night and they are 15.5 Not elite but when I cut down I can be sure of decent looking arms? I'm not overweight but my bulk is such I have sapped away tone, veins, etc. I can probably be good with 8-12 weeks of autistic cutting (last time I did a mini cut in August I lost 17lbs whilst maintaining lifts)

>>77077382
You can get it over it or spend your whole life as a weak pussy. if that’s not enough motivation you’re ngmi anyways

If i am looking for maximum energy (always tired) and to maximize muscle recovery/gains, what peptide stack is best?
BPC157 and what?

>>77077382
Just start light. Last year I subluxed my bicep tendon rock climbing, I disloacted my shoulder lifting weights, I sprained my knee, tore my rotator cuff, and crushed my thumb under a barbell from a failed squat.
I kept working out after each injury.
Just start light and focus on your form until you feel confident again. Don't let injuries hold you back forever.

>>77074209
>tfw no 3dp will ever look like this IRL

>>77077277
BASED

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How do I survive the valentines gain goblin?

>>77076240
forgot to ask: what are gentle foods

Should I bother doing situps if I'm skinnyfat?

>>77078437
Read the sticky

>>77078445
I'll take that as a no

>>77078422
I just meant like easily digestible stuff. Some examples are stuff like bananas, yogurt, and broth/light soup. It just depends on whatever your stomach is most comfortable with. My only experience breaking fasts is from dealing with stomach bugs though, fwiw.

>>77055846

>>77055939
do as much as you can?

>>77055954
zero

>>77056325
why do you need a programme? just go and do it

>>77059385
yeah i was doing it for a while while no one else did, then i stopped and just used a towel and suddenly everyone was wiping

>>77063583
you can eat sugar after a workout, glycogen loading in the window or something

>>77064464
surely its normal if you cant touch your toes
>yoga
whatever

>>77065688
attach it to a cable machine, or put it on assisted pullup/dips machine

>>77066698
no

"Life begins at 15% bf"
Why is that? Any real examples about it? No RP fags pls.

>>77068709
no you will get rhabdomyolisis

>>77068855
>how many pounds a week should I be bulking up
like however much muscle you can put on? how would you plan that

>>77070137
read it as fucked
whichever feels best

>>77070271
you could try working out

>>77070288
good pic, shit routine

>>77070507
nuts

>>77071522
yes

>>77071566
no that sounds retarded

>>77072129
you know you can increase weight if it feels like no effort?

>>77072644
>no reply
makes sense

>>77073670
its called doms

>>77075356
nah wait a few more months

>>77076871
high reps low weight

>>77077202
>3/4 of the way through the set
what determines how much the set should be? just do as many reps you can
also you can hold two dumbbells in one hand

>>77077987
>not becuse my arms are weak
hangs are purely grip and joints

>>77078035
my father had one of these
probably useless

>>77078389
its for people with girlfriends

>>77078035
the rice bucket shit that is making the rounds on youtube unironically works

Does mild acne have any benefit for youthmaxxing? Or is a perfectly clean face better?

>>77055802
Sleep is so fucking hard for me. I’m an “owl” meaning I’m far more productive late in my day, so even going to bed is a challenge for me, let alone slowing my mind down enough to sleep once I’m there.

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If i can do (possibly weighted) pull ups and dips at home, which exercises should i focus on at the gym (going thrice a week trying to spend as little time there as possible, much prefer the outdoor calisthenics) to achieve my goal of a surfer body like picrel?

>>77055802
I haven’t made a friend since 2012, only acquaintances. Are acquaintances sufficient?

>>77078784
>also you can hold two dumbbells in one hand
how fucking retarded are you? 2 dumbbells of the same weight in 1 hand is more than a 5lb increase. hell, even holding the lightest dumbbell together with a heavier one would still be a 5lb increment MINIMUM.

Anyone deal with this before? I just finished leg day, Hack Squat, RDL, Abductor, Leg press

My inner ankle feels numb. This is the second time this has happened. It's not weak and I can control everything fine but it's very clearly got some numbness. How do I stop this? Hack squat was 275lbs

so ive been going to the gym for 3 years, going from some token cardio for endorphins and now im lifting. still for endorphins cuz fuck depresso, but i like making the number go up. something to make progress in
what is the /fit/ consensus
or rather what is (You)r opinion on weight loss vs muscle gain? im 230, and ive been that way since high school - should i just be doing number go down, or is it viable to have number stay the same but be swapping fat for muscle, or should i keep doing number go up?
i just kinda doubt id keep it off at all and itd be wasted effort

im stalling at sets of 8 pull ups. is it time to add weights?

>>77079166
As long as you have and maintain some meaningful friendships, then it is alright. The problems come around when you lack meaningfully deep social bonds (of which acquaintances are not) that allow you to live most fully and meaningfully.
>>77079335
>230
This doesn't mean much without context (height). Fwiw, a BMI closer to 30 will have health deficits overall.
>should I go up or down
Depends on preference. Being heavier may make lifting comfier, but may make cardio less enjoyable. It also depends on whether you want to appear a certain way. Again, it's all preference.

>>77079513
Yeah I don’t have those. Don’t know if I’m capable of those. I’ll meet up with a college friend about once per year and that’s it. I meet with family regularly though.

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How bad is deli meat?
Im sure it has enough sodium to kill a baby elephant but how do I subset that for a good source of protein?

>>77079282
im trying to help you while youre just making excuses. your question is retarded, how would i know what dumbbells your gym has or if it has machines or barbell that you could also use. just lift the higher weight for as many reps as you can then also the lower weight. if its not optimal what are you going to do, just give up lifting?

>>77078217
https://vbn.aau.dk/en/publications/a-period-of-abstinence-from-masturbation-and-pornography-leads-to/

Quit porn if you want more energy

What are the best sites for pirating paid ebooks, programs and other fitness industry online shit?
7chan was the best but it seems the thread was restarted multiple times and it's not as much as before

Also in poland there was this "humble bundle" promo for buying like 50 plans from different coaches and influencers for like 50USD and I quite like most of the stuff, great for inspiration and I'm actually following one course now. Was there anything similar in US?

>>77080666
https://dietetykanienazarty.pl/paczki-promocyjne/paczka-treningowa-2-0/
the bundle mentioned

Has anyone here used the mitochondrial support stack that's been going around recently? SLU-PP-332, MOTS-C, 5-amino-1 MQ, methylene blue, and sometimes retatrutide on top.
It's very expensive - I did some quick addition, and it looks like it'd run me around $300-350/month if I used all that plus some GH (maybe like half that without). However, if it's really as effective as they say, I might want to use it briefly near the end of a cut, maybe with a PSMF or something to get the most out of that period.

>>77079513 (me)
>>77079335
5'11", 230, bmi >30, figure it should be lower
i realized i was wondering whether there is a sequencing benefit to losing fat then gaining muscle or vice versa. im stuck at the gym 6 days a week for mental health anyways, they will both have their time
do people generally come to find that they care about looks at some point in fitness, or if i dont care now i never will?
also how come some gym vets always say they ache the next day - am i not working out enough? i do 4 sets to failure - should i overlap muscle groups more, am i not working out right, or am i just stretching and hydrating properly?
lowkey i kinda miss the ache the next day i used to get, now its just a sort of weakness/fatigue in the muscles i work, but no aches or pains

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How the fuck do I increase my appetite? I eat half a slice of pizza and am full.

>>77080728
>losing fat then gaining muscle or vice versa
Perhaps eating at a slight deficit while lifting will get you a bit of both evenly. Otherwise it'd be preference.
>care about looks at some point
It ebbs and flows. People's preferences can definitely change.
>some gym vets always say they ache the next day
Usually muscle soreness in the following days is a sign of poor recovery (or being new, including just taking few-weeks-long break from lifting). Measuring intensity is technically impossible without using electrical sensors attached to the body, but as long as you break a sweat, push for failure, and feel good about it, then it's likely alright.
>>77080775
This will sound silly, but treat additional food as reps/sets. Like, imagine an additional bite of food (maybe a measured amount like 100 cals to properly track it) as an additional rep. Pushing yourself to eat a little extra inbetween/after normal meals can be treated like a workout in itself, so long as you don't get nauseous of course (just like with normal exercise).

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>>77080697
I am currently on SLU-PP-332, 1mg every day and fuck me that stuff is potent. I don't know and don't care if it's placebo but I started my cut a month ago and back then i couldn't go up the stairs without getting winded (the bulk went too well), now I run 5k in 25 minutes. It's insane. I also lost nearly 8kg in a month (aggressively cutting calories plus cardio plus test) and yet no muscle loss, strength levels at the gym are the same, this is some dark magic stuff.

>>77080925
Thanks, it's good to hear anecdotes from people without discount codes.
I got used to the pittance that my trt costs, so I'm trying to figure out what's going to be the best bang for buck. From everything I've heard, SLU is basically magic, so it's a shoe-in. Not sure about MOTS-C, but it's not significantly more expensive. GH is a bodybuilding staple and would improve my sleep, but fuck is it pricey, so I'm not sure if I'll get the ROI I'm looking for. Probably gonna skip 5-amino-1 MQ, since it's even more expensive than the GH for murky benefits.
I'm thinking I'll use carnitine, SLU, and methylene blue, then maybe I'll add in GH and/or MOTS-C if I'm feeling spendy. Might add reta if I have issues with cravings. It's surprisingly cheap.

>>77080991
Carnitine elevates AR density in muscle if you're willing to slam like 3g oral daily with carbs for the insulin you need to get it into fat cells, for me it's a no brainer

>>77080775
You don't. Which is why the protein/kg meme comes from. Its easier to your TDEE, and then your hunger catches up later. If you get faster progression, then yes, the TDEE also goes up faster, meaning you get a double dip from diet improvement + more eating.

Sure there is a option in insulin/ghrelin manipulation, but it doesn't really come naturally.
As other anon said, portion control also kinda work, but its more about making your meals more equal in calories, but avoid eating too much per portion.

>>77080775
work out more

>>77080273
stfu autistic tranny

Whats that stuff that you guys mix with water and dump onto hot coals in steam rooms/saunas?'

>>77080291
what if this make me more depressed?
Also most sexologist recommend to have sex 2-3 times a week.

When doing the recommended base recommended minimum
>just do 3x8-12, once you can do more than 12, move up in weight"
hypertrophy advice, does it mean 12+ reps at any point, or once I can do them for all 3 sets? If I do 13, 12, 11, is it time to move up? What if I do 12, 11, 10, or 12, 10, 8? For example right now I can do cable crunches 17, 14, 10 reps; should I move up in weight? Should I move up the weight only for the first two sets?

Any suggestions or protocols for getting a sick pump for a photo?

UPPER: Bench, barbell row, OHP, lat pulldown, dips, curl superset
LOWER: Squat, deadlift, split squat, romanian deadlift, calf raises
PUSH: incline bench, OHP. latteral raise, peck deck. tricep pushdown
PULL: pullup, dumbell row, shrug, reverse fly, neck flexion, wirst curl, hyperextension
LEGS: leg press, lunge, leg curl, abduction+adducction, calfraise

How is this, only recently swapepd to ULPP

>>77055792
I read online that digesting protein burns around 30% of the total calories. So hypothetically if I only drink protein shakes up to my TDEE does that mean that I'm still on a deficit?

>>77082062
I was running classic Upper/Lower and the main problem was how much exercises there was to do on upper days. So I moved arms to leg days to make it a sort of Torso/Limbs split.
Also, squats and deadlifts on the same day might be too much.

When you are a beginner, does doing 4x8-12 instead of 3x8-12 make difference when it comes to the chest and arms?

a gay negro made me feel uncomfortable in the gym, and i cant stop thinking about it, i havent gone to there in over a month because of it. Any advice?

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How to get better at manhandling my landwhale gf?

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>>77083486
get some dignity

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Should I cut moar or maintain?

>>77083486
The guy is always fit. It makes me laugh. Every time.

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I'm a poorfag that's training with his 5 gallon water jug.
How can I increase the intensity of these workout (squats/DL/Row/BP/OHP) to simulate progressive overload?

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I love to eat saurkraut but it give me gases.
Does this make it bad?

Any time I do a weightlifting exercise, I feel the muscle working, except my chest. I never feel my pecs engaging when doing chest press. Is this normal or what can I do to feel it more?

>>77083805
Preference, of course. If you plan on doing something shirtless this summer then keep cutting, otherwise maintain or acquire more mass.

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This might be a /fa/ question but I want to get some opinions from /fit/.
What's the best way to groom lower abdomin/groin/dick&balls?
I prefer to shave my balls and dick, but I don't know what to do with all the pubes on the groin, shaving it/trimming is more hygienic but it make a weird contrast with the rest of my body hair, unless I trim that as well.
Or I have to make my groin and stomach hair the same length to make it match if this make any sense.
What do you think?

>>77083945
Post dick, and let us judge

My biceps can't stop snapping. Whenever I do a lateral raise, they snap on almost every rep. Internal and external shoulder rotation doesn't fix it. Lowering the weight doesn't fix it. Keeping my scapula engaged doesn't fix it.Even when I warm up by moving my arms in circles, my biceps snap on each circle. Then my arm and the front of my shoulder start aching. I've been doing face pulls, band pull aparts, internal and external rotation exercises, etc., and it hasn't helped. The longer I lift weights, the more prominent and easy to induce the snapping seems to become. I tried doorway stretch and it didn't help, in fact I've read that static stretches could make it even worse. I've already seen a PT, and all they said was that I have weak thoracic spine, but their exercises haven't helped with this issue.

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>>77055792
What is the most efficient workout routine is it full body upper lower split push pull etc? and how many days a week?

has anyone else bloated a noticeable amount after starting creatine?

I gained about 2kg of water weight pretty much instantly after I started(last monday IIRC), which would be fine if it didn't reflect on my actual looks. However I do actually look puffier and fatter, a lot of my definition just vanished and I look like a chubby guy instead of fit like I was before.

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Fucked my wrist doing power cleans with straps and it got really bad lifting something light two days later. Focal point of pain in red. It's not so much twisting or bending that hurts but axial pushing/pulling, what am I in for.

>>77081709
Bump

If I wanted to do SS long-term to keep my routine simple, would swapping bent over rows for chinups/supinated pulldowns be a good idea? Just thinking it might help bias biceps more and work to avoid that spider build.

>Flex arm
>Shoulder cracks
Bros, did I get too strong?

>>77055792
Is it normal to lose weight if I stop working out for a 1-2 months due to health issues? Is it mainly glycogen and water lost?

>try to help others
>4chan thinks my post is spam
desu its right, i dont actually know anything about this shit, but it feels bad seeing people get 0 replies

>>77079134
its a high t look

>>77079155
>to achieve that body
nothing

>>77079291
probably, rest

>>77079335
im surprised you didnt get the "your ideal body is over 300" reply
lose weight

>>77079481
yes

>>77079866
eat it only like a cheat meal

>>77081300
>AR density
whats that? you get gunz?

>>77081517
flavors

>>77081709
move up the weight so you can only do 8-12

>>77082062
if its not too much for you

>>77082411
probably, you would mostly just shit yourself

>>77082778
no
if you can do 4 then do it

>>77083216
you got a boner?

>>77083856
yeah when you have limited weight what better exercises to do than the ones requiring the most weight

>>77083860
yes

>>77083888
isolation

>>77083992
just ignore it whats the worst that could happen

>>77084042
i think the more split the better

>>77084216
i bloat anyway but thats supposedly its most famous side effects

>>77084556
if you can increase weight easily

>>77084589
probably not

>>77084797
yes you lost your gainz