Ive been getting pain only in the front of my shoulder but when I massage the back of said shoulder it goes away instantly. What kind of bullshit is this?

I'm squatting 1plate now and I feel like I should do warmup sets. How much are you supposed to warmup with, like half the full weight?

>>77141675
at 1pl8, i'd probably do ~5 reps bar only and then ~3 reps at 105-115. you want to prepare yourself mentally and practice the form, not tire yourself

good hot sauces for scrambled eggs? got a high spice tolerance, so tabasco, cholula, all too mild.

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>>77142208
Im not big into hot sauces but this is one of the few that I really enjoy. If youre looking for something thats more heat than flavor it might not be enough. Though for me it has a great ratio of flavor and heat.

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Favorite cheat day goyslop?

Mine might now be ice cream after its recently discovered mysterious anti-diabetic properties: https://scitechdaily.com/eating-ice-cream-regularly-linked-to-surprising-health-benefits/

>ctrl+f routine rate thread
>nothing

Don't have gym access, I work out at home with a pull up bar and dumbbells that go up to a decent weight. I do 3x/week A-B full body while I'm cutting. Rep ranges are all over the place, but I mostly do small isolations in higher rep ranges.

Day A:
Chin ups 3×6-10
Feet elevated push ups 3×8-15
Bulgarian split squats 3×8-12/leg
DB romanian deadlift 3×8-12
DB overhead press 3×8–12 superset with lat raises 3×12-20
DB curls 3×10-15

Day B:
Pull ups (neutral grip) 3×6-10
Push ups 3×8-15
Goblet squats 3×10-15
Single leg RDL 3×8-12/leg
Inverted rows 3×8-15 superset with lat raises 3×12-20
Overhead DB triceps extension 3×10-15

Is my routine any good? What should I stop/start doing? I also run 3x week and do ab wheel rollouts and hanging knee raises on those days.

should i eat potatoes? i'm trying to hit carb targets for better pumps and i'm constantly falling short. i hit protein and fat just fine but carbs just seem to have a fucked ratio of calories to carb count. i hit 200g today but i need around 240g

>>77142553
Yeah, potatoes are insanely high on the food satiety index and you can do whatever with them.

>>77142553
My staples are rolled oats, brown rice and boiled potatoes. Mix in fruit/veg and you should be able to reach your carb macro just fine.

Help me identify where I got my injury from. Its in my lower back and it makes me feel like im walking on stilts. I have difficulty standing upright and I find myself more comfortable walking with a bend on my knee and but but back, almost as if im partially folded up. I can twist no problem but I cant do sit up or bend down without the pain exploding. I started doing leg exercises recently and I think its from the dead lifts but I also think I might have over stretched the other night as well because I've had a similar injury like that come up but on my thighs. Anybody else experience this?

>>77142576
Sounds like tight hamstrings and sacroiliac joint issues.Stretch them a lot.

i think im broken
did noporn for ~6 months and nofap for about 4 of those 6 months after realizing i have severe porn addiction for most of my life. its not a physical problem because i can 100% get raging boners (from porn) but with real women i just cant
anyway nofap has been difficult to say the least. waking up every morning with morning wood and not being able to rub one out isn't fun. i feel horny all the fucking time which i guess is a good sign
anyway, decide that before i go and get into another relationship and embarrass myself again, i'll pay a bit for a cheap whore and see if i can get it up. lord knows i'm horny enough. long story short, i couldn't. she was very understanding though and ended up refunding me which is something i guess lel
how long do i have to do this shit until my brain resets? a year? 5 years? am i just fucked forever?

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Trying to recomp

What's wrong with my lunch

>>77142844
nothing inherently wrong with it so long as it fits your macros
if i was to be nitpicky, the ramen is the worst offender because it's processed slop, but that's about it

>>77142844
instant ramen is nutritional sloppa, but it's cheap and filling so i could give it a pass as long as it's not a staple. 35 oz of liquid plus ramen broth would not make me feel good tho, especially with all the sodium in ramen

>>77142844
Too much processed shit in cans and plastic wrapping.

>>77142844
>no added sugar
shoot for 100g of added sugar per day if you are lifting. it helps with muscle and adrenal recovery.

>>77142633
get a cialis prescription and see if that helps. the goal is not to be on cialis forever, but it might help grease the groove so to speak and give you a mental boost if the issue is performance anxiety, which i'd suspect is more the case if you've done 4-6 months of noporn/nofap. also, let yourself get horned up by thoughts of women you see in real life. i don't know what the current source of your horniness is, but if it's just that you haven't busted in months and your mind is falling back to the porn it remembers, that's probably not helping

i'd question the usefulness of nofap after 4 months with no results, it's true that for long-term addiction a dopamine reset can take 12-18 months but 3 months does it for most people and i'm of the "use it or lose it" mentality. just have to focus on only masturbating when it's a natural response to an actual woman, not just morning wood or a video online

Whey is fucking up my skin with acne, anybody here use plant protein? Im thinking of swapping to plant protein but im worried about gains and some bioavailability shit i read online

why is it boring to work biceps, but fun to do triceps?

>>77143487
What bicep exercises are you doing? I think preacher curls and Bayesian curls are fun. I think regular standing DB curls kind of suck, I don't do them anymore for a variety of reasons.

>>77143487
opposite for me, but then I found that I loved doing two-hand, triangle grip pushdowns and now I love both. Fwiw, my favorite bicep exercises are single arm preacher (using a dumbbell and angled bench) or single-arm cable, facing away from the machine. Just gotta find what you like.

>>77143355
Studies have shown zero difference in muscle gains between animal and plant sourced protein sources, just take a bit more if you're afraid of missing out
>>77142499
Get a cheap incline bench to get some chest presses and flies in there, push ups are still fine as an accessory
>>77141737
I always do 5-6 reps with the empty bar at the start of every barbell exercise, keeps me humble and reminds of where I'm coming from

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Not really a question.
Caught strep throat a few weeks ago, that shit knocked me out for a week and a half, since then I just haven't been able to find the motivation to even clean my room.
I fucking hate getting sick.

How are you supposed to know if you are on a cut for too long? I have been on deficit for 2 months, but at this rate I would probably need like 3 more months to get to where I want to be, which I assume is not ideal? My deficit is not huge, I only lose around 0.3kg a week

Is it rude for another gym goer to go up to someone, ask them how many more sets they have left, then just stare at them or hang around the immediate area as they finish up their sets?

Best way to improve hamstring flexibility to the point where I can touch my palms to the floor without bending my knees?

>Just stretch retard

Yeah I know, but what routine or set of stretches? Don't wanna just fumble around performing random exercises I googled like a moron

>>77143280
>>77143265
>>77142865
This is just what I am having at work, what would you replace the Ramen with?

>>77143660
cut for too long?
>which I assume is not ideal?
Go for as long as you want man. As long as you get the results you want (and you don't injure yourself in the process with malnutrition or something) then it's fine.

>>77143706
Do some nerve gliding too. Try including some weighted exercises like rdls and focus on letting the weight bring you down.

>>77141429
hello anons. i've recently lost 3 stone through OMAD and keto, i'm 13st 12lbs now, down from 17st 1lbs (i'm 6 foot and have broad shoulders). i'm at a weight where i now want to put on some muscle, but continue to lose fat. so, i'm working out one day on, and one day off. on the days off i am sticking to OMAD (500g beef mince, black tea throughout the day), and on days i work out i an essentially doubling that, so instead of my normal 7pm meal i'll eat another 500g beef mince at 2pm. is this sufficient for muscle growth and loss of fat or will i end up dead. i'm supplementing so not concerned about nutrient or electrolyte gaps.

Is there some sort of meal plan that points out every single meal for a retard? Currently at 110kg, trying to lose weight but I dont lose anything despite going to the gym twice a week.

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I got surgery on my armpit about 10 days ago and it struck a nerve, as well as leaving a scar. I probably won't be able to do anything with my left arm in about a month and I'm semi rapidly losing gains. Do you reckon there's something I could do to maintain or should I just accept it for what it is? I'm not sure unilateral work would be a good idea...

>>77143832
Look into recomp.
Eat your maintance or just below and make sure you're hitting your protein.

>>77143832
work out your TDEE and get into a deficit. keto, omad, fasting, whatever will make your lifting harder than it needs to be if your goal is to build muscle now that you've lost the weight. figure out your daily macros and go from there

it's my first time tracking calories, and i'm getting conflicting info about cholesterol. i got one advice to limit eggs to once per day. another said it's just genetic. it's fine as long as i'm working out (running and lifting), right? i can't seem to get below 300 mg in a day.

I want to do close grip floor press, but my upper bicep / front shoulder area on my right arm cracks on every single rep near the top of the rep. I've tried both dumbbells and a barbell and it does it on every single rep no matter what.

>>77144130
Saturated fat seems to be worse for body cholesterol than dietary cholesterol, I'd worry about that first

>>77143695
If they're almost done, I hang around, if they have 10+ minutes worth of sets then I'm doing something else. I wouldn't really stare or interact with them though, peripheral vision is enough to know when they're done

Ripped a callus on my hand. I'm not going to do much with it for the next couple days while it hopefully grafts back on, but I was wondering if anyone had recommendations for some fingerless gloves I could wear while it heals.

>>77143706
this may or may not defeat the point depending on what the actual end goal is, but if you just wanna get palms to the floor, you can empty your diaphragm to get like +2" on the stretch automatically. look up self diaphragm release
>>77143906
i'm pretty sure the popular calorie tracking apps will do this for you, it's probably a paid feature though
>>77144181
try jm press instead
>>77144190
the rip will not reattach, the flap of skin is dead and has no blood flow. watch this
https://www.youtube.com/watch?v=otorSGl3sG0
and consider getting a pumice stone or file to keep calluses in check. i've honestly never seen anyone below the age of 50 use those fingerless gloves in the gym, most people just tape it.

Lost some weight and been lifting for a few months. Thought I'd see how I do with pullups. Managed to get 3 with 15 lbs assist (195 bw) and then did 1 unassisted but after I mainly felt it in my bicep and not really my lats.

Could this be caused by a close grip? I'm tall so the assist machine's handlebars were kind of closer together for me.

Should I start doing sets of assisted pullups to grow my lats and work towards doing unassisted?

>>77144561
I am not a believer in assisted anything really, except maybe things like pistol squats. I am probably taller than you, and I was able to go from not being able to do any to doing weighted pullups for ten in one summer without any sort of assistance. I just aimed for at least 40 a day no matter how many sets it would take me.

>>77144233
>https://www.youtube.com/watch?v=otorSGl3sG0
That was an informative video. Thanks for the recommendation.

Did anyone else fall for the /fit/ sticky and nearly die from following the instructions, or just me?

>>77141429
Anyone else have SI Joint issues. 2nd time now Ive had a sublax doing squats where its made it unbearable to walk until I can get it adjusted. Looking for tips on preventative things I can do. Stretches or Strengthening tips?

>>77144906
>Looking for tips on preventative things I can do. Stretches or Strengthening tips?

>>77142577

>>77141429
Test

>>77144911
Its funny you say this. This time around when it happened I had a lazy two days just slouched in my computer chair. Hamstrings were probably a lot tighter than normal which may have led to my injury.

so how much do i need to hit legs if i cycle ~12km?
i homegym and only have 120kg in plates, and i dont want to buy any more. i can squat all of them, so about 140 or so kilos, but now i cant progress any further.
i already gave up deadlifts in favour of zercher ones (these feel amazing btw, the meme is real) but can i get away with just not squatting?
im only looking for aesthetics btw, not numbers.

>>77145054
>cycle ~12km?
i meant 12km every weekday, sometimes more and then sometimes on the weekend

>>77144655
I'd have to just wait longer to start doing that then. I can only do one really slow pull up and I cant get a second rep. I can rest a minute and then do another for sure.
But I'm probably better off just lifting weights to get stronger and losing more weight in that case. I still wanna lose like 15 more pounds at that point I'll be 6'4 180 lbs and I'm guessing pull ups will be a lot easier to do a few reps.

Do you try to use a narrow grip or a wide grip?

how do i get over car driving anxiety

Sometimes when I stretch my legs in bed my calves uncontrollably flex tightly to the point where they hurt bad and I can’t unflex them myself. It usually takes a minute or two for them to go back to normal.

>>77145784
Grow up

>have lower back pain around the tailbone
>sit in a chair or against a wall and push my lower back into the wall with my gut, hips and legs
>pain almost completely goes away
what gives? did i fuck my spine?

>>77146133
>uncontrollably flex tightly
>takes a minute or two for them to go back to normal
Don't worry, that's just a cramp. It can help to consume a little more water and electrolytes.

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What’s the best post workout food while cutting? Should I just continue with a protein shake made with water instead of milk?

>>77143914
It'd be weird to have half your body exercised, so I'd probably just stick to leg work and cardio in the mean time (aka work around the injury). Personally I'd be focused on improving bodily circulation for the sake of the recovery until you can evenly work things again.

>>77145054
>how much do i need to hit legs if i cycle [a lot daily]
Probably not much.
>can i get away with just not squatting
>im only looking for aesthetics
If it works, it works. Maybe only hit squats for fun or to see how high a rep # you can reach (safely of course).

>>77146238
>activate muscle
>fixes certain pains
I'd try to figure out which specific muscles are involved and what part of the body they are involving that causes it to go away. Sounds like one of those niche issues that could be fixed with certain exercises/stretches. I'd try looking up specific muscle names and the word exercise or stretch online and seeing if anything seems useful/related to what helps.

I take folate because my blood levels show it. Is there any specific supplement that is not really well known that has some benefit?

I eat KFC once a week as a fuel before exercising for 90 min.
Realistically how bad is it for me?

>>77143641
Start slow. Clean one small part of your room..the. If you feel silly after that just only doing that. Do one more. So on. As long as you do SOMETHING today it's momentum and progress in the right direction. Just do it even if it's a tiny bit

>>77147336
what country do you live in and what do you order? probably youre fine but you can check the ingredients online and skim though to see if there is anything thatll harm you

>>77147406
I'm in EU so it should meet some standards and my order is usually some sort of bucket(hot wings and fries, no soda)

>>77147409
again youre probably fine but if you want to be sure check the ingredients online and google them each individually

>>77141429
does the /fit/ board have it's own archive? Preferably one that's searchable?

>>77147431
https://desuarchive.org/fit/

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Bros, my knee keeps locking.
There's no pain, but it stiffens from time to time. I'm not sure when it began, but I think it started after I over extended my right leg.

I'm currently using pic rel and a massager to alleviate the stiffness.

What else should I do?

>>77147440
get an MRI

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>>77145784
just keep driving and it'll get better

>>77144561
imo assisted pullups have a much different movement path than actual pullups where you can lean back like lat pulldowns so it has almost no carryover. You'll end up like the men who've gone to the gym for the better part of a decade but still cant do a single pullup unassisted if you keep that up.
Grip wise I just go for a natural feeling, slightly outside of shoulder width thumbless grip.
Once you can do 1 unassisted, you can do 1 with +5-10lbs added. The effort feels the same but your body will adapt. The most effective way to get over pullup purgatory is with low reps of weighted pullups.

can i break a 24 hour fast with a bag of raw unsalted cashew nuts?

do heart rate zones REEAALLLY matter

My right shoulder is super messed up, I can feel that something is off but I could never explain it and I'm at a loss of what to do. I even went to a physio but she saw nothing wrong with it. It almost feels like it catches on my rib cage at times, or that it rest too far foward. It's misaligned somehow I know it but I can't for the life of me fix it.

>go 1 week without training
>feel ~20% weaker when coming back
is it normal

Whaat would be a good routine that I can do in like 30-45 minutes? I'm currently going to the gym at 6pm after work but it's crowded as hell and I can't do a proper session, although I have like 1h30 until my bus so I do bit of cardio there
Thinking of going at 6am in the morning but I'll have to get back home by 7am (I take around 8mî to go to the gym)
Worth it to switch to 6am with a shorter session? Or continue going there the evening? I'm honestly torn between the two
Or I guess fuck it because it'll only be twice a week in the evening and the rest I can go the morning if I want

>>77148728
look up anterior humeral glide, see if that is the issue
>>77149223
to be honest, no

>>77141429
I'm doing a wholebody routine. I'm thinking of supersetting bench with upright row. Anybody done this? I figure:
>bench is mostly front delt, upright row is mostly side delt, no other muscles worked in both so no conflict
>shoulder pump will be insane

>>77141429
Started doing real squats for the first time yesterday with a barbell. Now I have a zit or something where the heavy bar rested. Is that my fault or is it just the way the cookie crumbles?

>>77149800
it was probably "already there" under the skin and came out when the bar rested on it
dont google this though, pimple science isnt worth learning and will give you schizophrenia

What's a realistic weight / muscle gain for a beginner?

I started working out 2 months ago and eating a ~200-500kcal surplus
in the first month basically nothing happened
but now I've gained ~1,5kg in the last 4weeks
my scale says BF% stayed the same, but I'm skeptical as most sources claim typical beginner gains are ~0,5-1kg / month

>>77143355
i use onions protein because its cheap, if it costs more than half of whey its a ripoff

>>77143832
>stone
>lbs
good for you if youre not shitting yourself from 500g of beef at once
theres no way that your body doesnt just turn those into calories though
you can have a normal meal with carbs around gym

>>77143906
at 110kg just dont eat like a pig

>>77144561
its a compound it will work biceps too
i think wide grip is bad for the shoulders

>>77144659
yeah the sticky is shit

>>77145054
>12km
isnt that like 20 minutes at easy pace
>140kg
thats more than enough for anything

>>77146717
protein shake with sugar, no milk

>>77147219
no

>>77147336
its mostly protein and the oil its cooked in, how is that fuel? you need carbs

>>77147899
yeah its ok go ahead

>>77148281
kinda

>>77149521
any routine and you do it in 45 minutes but i could never do anything at 6am

>>77149809
thats realistic

>>77149636
don't. You're going to tire yourself out and your bench will suffer. Just do uprights after you've finished bench

>>77149809
scale bf% can swing very wildly just if you;ve had another glass of water half hr before stepping on the scale. Just keep at it and don't study the day to day numbers too much at your stage

>>77149809
1. your scale is not accurate enough to measure minute bodyfat % changes
2. you gained a little fat, but that's fine, your diet and caloric calculations would have to be extremely locked in for that not to happen

don't overthink it on a bulk, 2-5 lbs per month and use the mirror as feedback.

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Why do I have the same dips in my ass as a man?
and how to fix it?
It give my backside a bad look and even fitting jeans still look like shit.
I used to have regular butt, but after an aggressive cut I noticed my ass got like pic.

I’d like a r8ing of this fullbody workout bros -
>pullups
>kettlebell overhead press
>pushups
>reversegrip barbell bench press
>rdls
>leg raises and ab wheel
>bar curls and rope pushdowns

>>77151195
>same dips
That woman shows poor glutial muscle development and unfortunate fat distribution (or because her clothing is improperly shaping it).
>as a man
You're ass is the way it is because that's how the muscle is attached to the body for optimal skeletal activation. If you want to have it round, then unflex your glute when you catch a side-view in the mirror (this even applies to myself with higher bodyfat).
>after an aggressive cut
That'd be the issue then. In men, the butt is one of the less priotized spots for fat to be stored. You visually see this (albeit in an extreme form) with professional bodybuilders who have very visible glute muscles.
>>77151242
The reverse grip (does this mean underhand?) on bb bench sounds funny to me, but if you have fun then keep going. I find the lack of a perpendicular pull (like a row) to be a shame, but that's just my own preference. Also, there seems to be a lack of a quad exercise. RDLs cover the glute and hamstring but nothing targets the quads.

never did leg day before. is my tailbone supposed to hurt when doing hip abductions?

>>77151283
Thanks - quads are already my biggest and best defined muscle from cycling so I’m skipping squats and quad work for that reason. My shoulders like underhand benching much better, I think it’s from my long monkey arms. Great point about rows, I’ll have to add some barbell rows when I’m already at the barbell for rdls

I'm working out and getting my shit together. I live in my parents' attic and want to put in some kind of pullup/dip bar, but the clearance of the room is 6'8". I was thinking of getting something portable i can use between my room, a regular size room, and outside. I found this thing called the bullbar, but the minimum height is 6'9"

basically looking for a pullup/dip bar; any price, but looking for it to fit in my room and i can easily transport it between rooms and throw in my car.

>>77151285
No idea but there's really no reason a beginner should be doing that. Do some sort of squat pattern like a hack squat, belt squat, barbell squat and some sort of hinge like an RDL or regular deadlift and that's all you need for like the first year. First few years if you throw in leg extensions.

>>77151195
>Why do I have the same dips in my ass as a man?
Why worry? They called thin attractive before cultural marxism.

>>77151285
probably not, readjust or ask someone at the gym for help
>>77149809
0.5-1lbs of weight gain per week is healthy and likely not going to be just fat added to your frame. those scales are wildly inaccurate, calipers would be the most accurate without doing expensive tests. just do an estimate on percentages until there's a visual change

>>77149521
30-45 minutes is plenty of time for a workout if you're not scrolling on your phone, waiting for equipment to open up, or bullshitting. just make sure you're hitting whatever muscle groups you want to hit in a given day, adjust weight/reps to give adequate stimulation

>>77147336
i suppose it depends on what your ordering and what else you eat in a week. it's not the worst thing you could be doing, but it's not something you'd want to continue long term either

>>77144561
you could try different grips and see what feels good or different, you don't have to stick with one width forever. if you're using a machine, try using just a pull-up bar and a band as assistance vs the padded knee rest. the only risk is that if the band slips on your foot you're in for a rough cup check

>>77151596
Yeah we're like 5-6 at 6am everything is free to use, I'll have to decide on a good routine to do there, doubt a fullbody would be fully doable, might go upper/lower
Need to see

>>77143906
>Currently at 110kg, trying to lose weight but I dont lose anything despite going to the gym twice a week
you are still overeating or you finally found a maintenance level if you aren't losing weight. measure and weigh your meal portions for a week to make sure that you're actually giving yourself the right servings

i have a jacket that is slightly too big for me, what lifts should i do to make it fit better?

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>>77151283
>>77151574
Because it look like shit?
I'm not that big to make it aesthetic and not thin enough to make it look good.
Even body builders have some sort of volume to it, mine is juts flat.
Like an uglier version of hank hill "no"ass

>1 warm-up set and 3 working sets
or
>1 warm-up set, 2 working sets and 1-2 drop sets

Which is best?

>>77144659
>>77149895
unironically, the sticky was what got me into lifting. what was bad about it?

>>77149895
>>77151611

Right, cut my third meal off and am stuffing apples and bananas between meals to not feel hunger pangs. Lost 2kg in 4 days. Am I going too fast? What weight should be the end goal anyways, am 191cm.

>>77152065
whats even in the sticky? seems like just the obvious basics in an overly long winded version by some random nobodies. like who the fuck is liam rosen? some kind of grifter who has nothing to do with fitness.
also
>
Bulking Diet:
Calories: TDEE + 500 calories
Protein: 1+ grams per lb. bodyweight
>
Maintenance:
Calories: TDEE
Protein: 1.25+ grams per lb. bodyweight

kek, i can imagine the person who wrote this
>yeah I've been doing a specific diet to not gain any muscle... time to cut protein to gain some!

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>>77151930
Whatever, I like popsicle sticks.

Is shoveling snow a good workout? Because goddamn.

>>77152830
>a good workout?
I figure it's good for the shoulders/arms, but depending on the volume it's probably best described as cardio. If you engage your legs during it (depending on how you shovel and stuff) then it'd be a fullybody cardio session.

>>77152468
10/10. Would chew until splintery and flavor is gone.

is getting an glp1 script hard? i'm a faggot and can't control my fucking appetite and i'm sick of it, but i'm not exactly obese. i used to be, so maybe if i bring that up they'e be more willing to give it to me?

>>77152339
part of losing weight may involve some hunger/discomfort while your appetite resets. if that's too much, hop on tirzepatide and your appetite is going to be hard-stopped

How good is 15.5 inch arms? I am 5'7" and have been lifting for about a year and a half. I was skeleton mode when I started.

>>77152880
it's fairly easy to get a script for sema or tirz, getting insurance to cover it seems to be the tricky part for a lot of people. having a bmi over 30 or any history of diabetes in your immediate family is almost an instant qualifier for glp on the basis of having your dr write the script. your insurance might spaz out on what they'll cover or who's writing the script, call your insurance and see what they want and how much they'll cover. you can also see if your dr will go to bat for you on getting a prior authorization for glp meds.

if your insurance won't cover it, you can get "research only" compounds for a little more than getting them legit. it's slightly more hassle, you gamble with buying chinese bathtub glp, and you have to mix it yourself, but some folks find this easier than going through a clinic/insurance

>noob to lifting tall lanky DYEL skinnyfat
>ate like crazy for about 2 months and made a lot of progress with
>1.5 months ago decide I should get lean before bulking and start cutting calories
>210 6'4 TDEE calcs range from 2600-2900
>eat 1800 a day but at the begining had about a weekly cheat day
>progress slowed but I'd say I was still a little stronger every gym session
>1.5 months in and I'm down 15 lbs, havent done a cheat day in over 2 weeks
>past week or so feel like shit in the gym, stalling on everything

My questions are twofold:
I only planned to lose about 15 more lbs and I think with consistency I can achieve this is a month and a half. If I keep stalling should I just deal with it to hit my weight loss goal as long as I'm not getting weaker?
Two, if this is a sign to eat more what should I target? I should still lose weight right? I look skinny but I have flab around my belly.
End goal is to be able to go on a very long phase of eating in a 200 calorie surplus without looking like a fat pig.

If you only had a barbell and rack, what other exercises would you do besides:
Pull ups
Incline bench press
Overhead press
Curls
Bench press

>>77153507
rows

>>77153507
>deadlift
>RDL
>pendlay rows
>skull crushers
>shrugs even though i don't like the bar rubbing against my nuts

>>77153547
Very solid list. Correct. I would personally add
>cheat upright rows

i am currently getting FUCKED by gastroenteritis/food poisoning
came on around 1 AM last night, barely slept with the runs, vomited around 8 AM this morning

i've been taking electrolyte ORS and have been having crackers and bananas. just tried applesauce. any advice for what i can eat that has an appreciable amount of calories? i'm probably at ~300 on the day kek

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What pure wrist strength stuff can I do with a barbell? I'm not buying stupid dumbbells just for this.
When searching on YouTube only "how to get HUGE forearms!" Faggot YouTubers come up. I'ts not about the forearms, and I'm not typing to put in muscle either

>>77154435
the muscles that control your wrist are in your forearm.

>>77142262
Is it mainly Vinegar though? I hate those

>>77154581
Obviously the forearm is going to get stronger but I don't want it forearm focused. This is for wrist rigidity. The type of touch wrists you need if you were to bend iron Rods. Strong shoulders, triceps and forearms would help but if the wrist is weak it won't be able to bear the pressure

For a myriad of reason I can't easily go to the gym right now, but I still want to start working out because I am tired of my super skinny twink physique.
Be real with me: how far can I realistically expect to go doing home workouts with the help of a pullup bar and a pair of 20 lbs dumbbells?

>>77154615
sigh...
wrist curls, thumbless reverse grip BB curls, wrist roller (technically an additional purchase, but it's cheap and you can use BB free weights), knuckle push-ups, dead hangs

>>77154702
Thanks man. No need to sigh at me though

>>77154702
By the way, do I actually need to curl it? Can't I just flex my wrist? I don't need the help of the biceps

>>77154827
for the wrist curls, that's all it is, no bicep involved
for the reverse grip, yes, because wrist flexors and extensors get hit different amounts at different parts of the ROM

>>77154896
Ah I see. I'm going to start doing these and have wrists in steel to to match the rest of my bodeh, thanks to you

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Day 1
>flat bench
>barbell rows
>bicep curls
>hammer curls
Day 2
>OHP
>weighted dips
>bent over lateral raises
>standing lateral raises (I kind of do them more diagonally)
Day 3
>squats
>leg curls
>leg extensions
>hanging leg raises
Day 4
>Inclined bench
>weighted chin ups
>cable rows
>lat pull downs

I have been doing this routine for around 2-3 months and kind of enjoy it. I definitely feel day 2 is not that intense though, thinking maybe a drop standing laterals for another chest or arm exercise but I don't really know what, any suggestions? Also trying to swap my shoulder and leg day, because doing rows seems to also hit some shoulders and I have a lot of trouble with progressing my OHP. I kind of feel like I'm hitting everything but not really sure. Last day is for sure the hardest with how hard weighted chin ups stress my back.

>>77155125
>I ... kind of enjoy it
This is the most important aspect of a routine imo, so ignore everything else I say if it impedes your enjoyment.
>for another chest or arm exercise but I don't really know what, any suggestions
I'd put in a tricep isolation to balance out the bicep isolations on the first day.
>feel like I'm hitting everything but not really sure
Your current routine here lacks tricep isolations and calf work. Whether you want to skip those is up to you though.
>Last day is for sure the hardest [because xyz]
I think it's the hardest because you are doing it after everything else in the week. Like, you already hit those same back muscles only 2 days prior and are still potentiall exasperated from the leg day before. Tbf, this is only a concern if you don't have proper recovery (sleep, diet, and exercise). Also you are doing 3 back exercises in the same day which share a bit of overlap so I'd expect that to wear you out, too.

Either way nice routine and keep going broski.

If I'm in a squat rack and have to fill my water bottle, is leaving the bar with weight enough of an indicator that the rack is being used? A week ago this happened and when I came back I saw two guys there taking my shit off even though there was an open rack right next to it and am wondering if I was being rude by telling them to gtfo

>>77155292
>leaving the bar with weight
I think you gotta at least leave behind a bag or phone or something. Otherwise it just looks like the common situation of someone leaving without unracking weight.

How do I train da grip strenth at home.

>>77155399
Bucket of rice/sand, perhaps?

>>77155411
what do I do just squeeze the sand?

>>77155418
yeah. The resistance of various movements in it allows you to tire your forearms

>>77155424
thanks m8 I'll try it

why are dietary vitamin D supplementation recommendations so low? 1000IU aint gon do shit.

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Should I remove my back hair?

>>77155941
>why are dietary vitamin D supplementation recommendations so low? 1000IU aint gon do shit.
Government has a mathematics disability.

>>77141429
How do you best deal with constant low level stress? My job comes with a high amount of responsibility and I am pretty much always on call. I find myself in a panic checking slack or refreshing my email. What can I do to lower this stress besides the obvious of just caring less? I feel like it's impacting my health.

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I ate pic related while eating out with friends yesterday (4 proteins, I picked shrimp chicken flank steak and pork belly). I initially planned on saving some to take home but they kept hyping me up and I felt peer pressured into finishing it . Its the next day and Ive barely shit at all after the fact. Should I be worried? I have shit but it wasn't the massive dump I'd expect

>>77156301
I think this looks cool, and some woman is going to love this.

>>77156479
So far the only people live this are gay bear men

Since I moved two years back I haven't been able to hit a gym, so I'm making do at home. I only have a 20kg kettlebell. My question is how do I work up to curling the 20kg weight?
I can do it with a 2-finger assistance but it's quite awkward. Instead I've opted for two-handed kettlebell curls and have seen some progress in max reps (can hit 13reps for 4 atm). I supplement this with negative curls.
What else could I incorporate?

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Is it roid?

>>77142268
Its possible people who dont get sick love ice cream, so they eat more of it. This is the problem with reviews. Guess what is definitely not good for your heart; fat and sugar.

How should I program a 4 day routine if I can't work out legs due to a knee problem?
I've just been doing SL 5x5 without squats or DL and with pull ups, but I want to do something new.

>>77155941
The recommendations are really just the bare minimum.
If you ever look at the daily recommended protein it is really really low.

>>77156477
you're probably plugged up a bit. If you havent shit yet 8 hrs later from your post to now, just drink lots of warm water

recently, after starting my new diet and exercise regimen, I'm getting eye strain, where I have to put in manual effort to "focus" my eyes. I'm doing incline treadmill (fasted) every morning, lifting, and am around 500 cal below TDEE, in an effort for recomposition. physiologically this is going very well. but the eye strain is fucking with my work. am I going too hard or will it subside eventually? been going on for 2-3 weeks

How do I do squats without a rack? My room is too small to fit one.

>>77157878
I wouldn't, since there's no way I could bail at the bottom without bars. But you could clean and press it up.

Can anyone link me to a decent handstand progression starting from absolute zero? Most of the sources I've checked (Convict Conditioning Overcoming Gravity, etc) start with wall handstands, and atm that is light years beyond what I can currently achieve

Test

>>77141675
bar only dumbass

>>77157675
>getting eye strain
Maybe some kind of blood pressure issue? I have no idea really, but that's my inclination. Perhaps changing your diet or intensity of the exercise could alleviate it (assuming it's not coincidental).

Forgive my autism, please.
Currently looking at some John Meadows programs, thinking about trying out CD2 or Gamma Bomb. I notice he programs his sets with RPE goals, which I'm not used to. If he has, for example, a 3x8 with RPE 9 listed, does that mean you should adjust the weight to keep at 8 reps and RPE 9 for each set? e.g. 315x8 for the first, then drop to 295x8 for the second, then 275x8 for the third? Or is the intention that you're working up to your first (or maybe last?) set at RPE 8? Or do you just let the reps fall wherever they have to in the ballpark of 8 so that you keep the RPE?
I'm tempted to just do the latter so I don't have to change weights a bunch.

Do you guys feel more tired the day of certain workouts, and the day after for others?
I do a push/pull/leg routine and I always feel most tired at the end of push workouts but the next day I feel OK
Pull day I feel less tired at the end but the next day I feel exhausted

Not really a problem I'm trying to fix but just a consistent observation. I just wanna lay in bed and watch tv when my lats are sore

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Can you get your wife to be /fit/?

>>77158663
>program but how
If you want to focus on abiding the program then lower the weight. If you want to avoid changing the weight then decrease the reps with the same weight. As long as you are training (at least near) to failure, you'll be all good.

Any tips on wrist injuries? I've had a wrist injury for two weeks now and it's preventing me from doing bicep, shoulder and chest work. I've been doing massages with Voltaren and ice packs but I don't see much improvement

>>77159378
wrap or splint

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hi guys im 30M. On a whim to start looksmaxxing I hopped on an accutane cycle to clean up my torso/chest/back and blackheads. Is this idiotic vain and dangerous? Skin is super dry and it makes me tired but no other side effects so far... i just did 1mo 40mg/day and am about to start 4mo 80mg/day. is this going to fuck me up even more than i already am. does anyone have experiences to share

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any greyskull chuds, what did you do after it? once the resets and lp stop being effective

On symmetricstrength their categories are squat and floor pull (e.g. deadlift), vertical press and horizontal press, and "pull-up / row". Wouldn't it make more sense for there to be two more categories, vertical pull and horizontal pull, instead of just "pull-up / row"? Why did they decide to only have that one category?

>>77159746
Pull ups and close grip rows are almost interchangeable.

Add face pulls at least though.

In your opinion, if you told a fat lard to eat 4kcal of proteins and fats in comparison to 4kcal of protein, fats, and carbs, with an intense workout regimen and sleep schedule, would physique change be visible?
I know CICO and stuff, but Im mainly focusing on eating my bodyweight in protein, and achieving fiber and water intake as my goals. Not doing keto, but just trying to achieve my protein goal before caring about calories. Am I retarded?

>>77159827
Look up Lyle Mcdonald PSMF.

>Im mainly focusing on eating my bodyweight in protein
You want about 300lb less than that.

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So I'm very new to dieting. I'm just eating my basic metabolic rate right now to stay in a calorie deficit, been doing so for the past few weeks. When doing this, it's normal to have pretty small, low-volume shit right? When I was eating "normally" I was dropping deuces like a farm animal but now they're relatively infrequent and not very large. I assume it's just because I'm basically only eating what my body is actually using and thus there's not a lot of waste, but I'd like some confirmation from the board that likely is more aware of this specific topic.

>>77159507
531

Why do I feel chest flies in my shoulders instead of my pecs?

>>77141429
i go to the gym frequently why dont i feel any better? people always say exercise improves mood

I've been lifting for few months, but I have a problem with my grip strength or I guess I should call it endurance? In exercises where I sort of have to just hold weights, think RDL, lunges I find that often I feel dragged down by how quickly my grip gives up. How would you go about improving it? One advice I was told is to do dead hangs but I would like to hear more opinions

>>77160648
Dead hangs and farmer carries are my go to for increasing my grip strength.
You could also try plate pinches and catches.

phul routines?
finally got a full time job to pay for gym & stop being depresso

How much less effective for the lateral deltoids are monkey rows than lateral raises?
When I do lateral raises, a lot of the time my bicep areas and scapula areas snap on most of the reps, and then they start aching later. Sometimes it seems like even paying really close attention to form doesn't keep it from happening. I'm wondering if it's worth it to keep trying to figure out lateral raises, or if I should just resign myself to monkey rows.

Leg day today for me was three singles on barbell back squat at 185, three sets of two reps at 170, then a set of five reps on Bulgarian Split Squats at 70lb/leg. Is this enough volume?

is it normal to always feel like you must do way better? i've been starting to gym and run more this year and at the end of each workout i always have this sense of 'this isn't enough i should be stronger/faster than this'

>>77161607
>Once you decide to be big, you are forever small.
Set a goal for each lift. Once you hit that goal, stop telling yourself you are weak/small. That is the only way to do it. If you ever bench 315 you will still feel unaccomplished. You must tell yourself repeatedly that you will feel accomplished when you bench 315. Once it happens, you must tell yourself stfu I have accomplished it.

>>77161326
I don't want to look up monkey rows but various ohps is enough.

>>77141429
this puppy is so cute

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At what point should I stop cutting?

I went from 85 kg (187+ lbs) to 76 kg (167 lbs) at 184 cm (6'0). I have been cutting very slowly and for a long time now, probably a year, and managed to lose quite a bit of fat and weight while maintaining strength, but I also lost quite a bit of size. I also still have a little fat pouch on my belly, and I can't consider myself to be shredded in the true sense of the word.

The longer I cut, the less time is spent on actually building muscle and strength and that is starting to get annoying now.

Now I have two paths to choose. I can keep cutting until that little fat pouch is gone, or I can increase my calories and start building more size and strength again. What would you choose as a true natty who doesn't even take lifting and fitness that seriously?

>>77151358
nah that sounds retarded going around with your own pullup bar. just get some dumbbells for home

>>77151764
depends where its too big, i dont think your arms can get longer

>>77152036
second

>>77152468
sex

>>77153027
bit short

>>77153426
who cares how weak you feel in the gym. lose as much weight as you can

>>77154659
far enough for a few months

>>77156455
>woah i have to look at my emails
quit if its that hard for you

>>77156656
you do it two handed

>>77158346
pushups with raised legs maybe

>>77161826
once you are not fat
you can take a break or try cutting faster

>>77161950
well i got it anyway, but ill get some dumbbells too.

i need something for my back muscles

What protein powder brands do you all recommend? I've been using Myprotein for years, but the last batch of vanilla whey I ordered from them tasted downright awful.

what routine should I use to get back to and above 1/2/3/4 after several months break?

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is this physique obtainable natty?

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>>77156481

Day A
Bench 5x5
Bbrow 5x5
Btn press 3x8
Face pull 3x8

Day B
OHP 5x5
Weighted pull up 3x5
Dips 5x5
Incline bench 3x8

Alternating 3 days a week

Is this sensible? I can't train legs at the moment. Thats why there is no leg exercises. I'm not really sure how to program things at the moment.

>>77162882
What ever got you there in the first place, no need to reinvent the wheel.

>>77162957
Never been in a military but I know if they're planning to be somewhere for a while they bring pots and shit. "Warzone" or not.

>>77163050
Somehow this ended up in the wrong thread.

should I work out when my muscles ache or should I give them a day to recover? I hate to do nothing but if its just gonna hurt progress then Id rather give it a rest

>>77163280
it's DOMS and will go away as you lift more. lift through it

do four days: calves

do two days: deadlifts, RDLs, bench press, incline dumbbell bench press, flies, incline flies, OHP, dumbbell OHP, Pendlay rows, squats, pull-ups, single arm rows, bicep curls, hammer curls, reverse curls, close-grip floor press, incline skull crushers, face pulls, rear delt flies, monkey rows, Y raises, hamstring knee flexion exercise, crunches, hanging knee raises, back extensions, wrists, ankles

do one day: Copenhagen planks, side planks, planks, step-ups, side step-ups, lunges, reverse lunges, sumo squats, side leg raises, suitcase carry

These are all the exercises I want to do for the sake of being well-rounded and not neglecting anything. It's really hard to fit them all into the routine I'm considering (lift, lift, rest, lift, lift, rest, lift, lift, rest, lift, lift, rest). I'd need to do 8 or 9 exercises per day. I could extend it further to two weeks (lift, lift, rest, lift, lift, lift, rest, lift, lift, rest, lift, lift, lift, rest), and those tiers would become "do twice per week", "do once per week", and "do once every other week". Then I would only need to do 6 or 7 exercises per day, but it would make the big compound exercises even less frequent (only once per week), and some exercises would end up only being done as little as once every two weeks.
It seems impossible.

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What's best way to stay /fit/ while staying at home?
Cardio wise?
For resistance training I use a water jug to do basic SL.

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What happened to the valentines thread, I thought we keep bumping it until next year.

>>77163411
I tried and I can't do one pullup. Guess I'm just gonna work another muscle group.

when im working my core my ab muscles jut out in a retarded looking triangular shape with the tip of it being just under my sternum. i know this shit isn't supposed to look like this and I think I'm not engaging my lower abs enough. how do I fix this?

Fat oldfag here. I've got weight loss working and progressing well. I'm doing SS mostly for keeping the aging skeletomuscular system in functioning order. My point being that aesthetics is not my primary concern and its a bit early to give it much consideration anyways.
HOWEVER, my biceps look like they belong on a teenage girl. Odd because this is not the case for the rest of my limbs. Anything simple I can add now to get a jump start on improving them?

>>77164081
pull ups and push ups forever. works about all of the upper body. do squats for legs but honestly bodyweight squats kinda suck you wanna find a way to make it harder.
>cardio
jump rope

Does anyone here have biceps tendon subluxation? I have it and a lot of movements make my biceps snap. I can't do close grip bench press or close grip floor press without my biceps and shoulders snapping. I also can't do lateral raises at all. I'm able to do the 1/2/3/4 lifts, but there are a lot of lifts and movements I can't do at all without ending up inflaming my tendons. Holding either arm out to the side and rotating my shoulders makes my biceps snap 100% of the time no matter what, and rehab exercises have done nothing, so it's definitely some inherent anatomical flaw in my case.

Got wrist arthitis in the past week. Can't even pick up my phone. Does this ever go away?

I'm a fat fuck who sits on a chair all day. I'm dieting and it's going smoothly. My question is how do any of you get the strength to exercise? Losing fat is pretty simple, you just don't eat, you don't have to do anything. But I get winded going up a flight of stairs, I can't imagine exercising. I'd probably pop a vein or something.

saw a reel on how someone was saying how you shouldn't grab weights off someone midset and the comments were blasting his ass. i thought that's reasonable as fuck but comments were like "nuh uh i wouldn't care u should've locked in".
what's the valid thought here?

>>77165815
Social media isn't real life

>>77165645
You'll gain some endurance after some weight loss, bur cardio is by far the most important thing for health
At your size, you just need to walk

>>77165635
Eat more carbs and salt and fap with the other hand

>>77165554
That means you aren't getting enough carbs, fat and electrolytes

>>77164610
Straightforward slow controlled hammer curls heavy to failure

>>77164532
I mean it really depends
It's also incredibly difficult to target lower abs due to your abs being one long muscle group
That said, heavy squats can help because of how the quad and flexors attach

>>77163445
You're really overcomplicating this

You need squat/dead/bench/row/Press®©™/chins/incline bench/wide grip pullups/skullcrushers/heavy straight forward hammer curls/shoulder flies
And that's it
These hit every muscle group and will give you The Look.

You can do push/pull or upper/lower or upper compound/lower plus upper isos/rest or make it a 6 day split

It's not hard at all
I've broken an FFMI of 25 lean natty and looked like Bradley martyn (except smaller arms cuz natty) on just these movements plus cardio and ab work

>>77163280
You should never be sore 2 days after lifting otherwise you're fucking yourself up because of the 48 hour repair window

>>77162955
You'll end up at snap city
Why can't you train legs

>>77162891
No, if your arms and shoulders were that big, you'd have a 6pl8 squat core which would be a lot thicker than that

>>77162747
None
They're all contaminated with heavy metals and are food processing waste
Your liver can only synthesize 0.8g of protein for every pound of lean mass you have
You should EASILY be able to hit this mark with real food (whole meat, whole grains, veggies, dairy) and if you can't, you simply aren't going to make it

>>77161826
Your goal body weighs like 240+
You already cut too far

I'm 6'4 and didn't look big till I broke 260, peaked at 274@8%

>>77161607
Stay hungry

>>77161538
If you're doing more squat volume and deads opposite in the same week it's fine

>>77161326
Try leaning forward during shoulder flies so you aren't torquing on your biceps

You can do upright rows with a rope also instead

>>77161109
Canditos PHUL is pretty good if you're out of novice stage(check on symmetric strength dot com) if you're still novice, you should be running SS or SL plus accessories and cardio

>>77160181
Bad form, you should never do any chest movement with your arms straight out
Your elbows should always be 30° or so down towards your hips with your arms rotated in so you don't fuck your rotator cuff
T. Tore my cuff on the 7th set of 295lb bench back in the day

>>77160109
Less in, less out
You should be aiming to poop normally though so I would increase fat and fiber intake

>>77159746
The categories are perfect for generalizing strength level which is what it's for
They accept everyone is different without it being gay or autistic like your suggestion

>>77159408
You can get the same results just getting more electrolytes, eating carrots with every meal and stopping your sugar/alcohol intake

>>77159378
Just stop if it hurts until it doesn't hurt anymore
Re-injury is most common for lifters

>>77157675
Sounds like a blood sugar problem
You should get checked for diabetes >>77156803
IDK why you would even try without legs idk

>>77166141
fit asian dancer
I enjoy being submissive to her, worshipping her
getting horny thinking bout the scratches & bites she gives me
want to give her money for my new collar

How the fuck do I stop being a skinnyfat loser?
Every time I exercise I just feel worse.
I spent 3 weeks doing as many miles on a 15% incline treadmill as possible every 2 days. I started at about 4 miles, and by the end I could barely manage 2.
The same happens for every exercise I try. I start out at some level, and just decline as I go.

Am I just retarded?

What will help with sexual drive as a male? I'm not talking about how to make better I'm saying is how to stop all sexual urges and feelings

>>77166456
Fix your diet.

>>77166522
How? More protein? Less food?

>>77166456
you should follow a routine, this is a very retarded approach to trying to lose weight.

>>77166748
hit protein, hit fats, carbs are optional but good for energy. complex carbs 2-3 hours before exertion, simple carbs 1 hour before. 1.3-1.8 gram protein per kilo body mass for athletes is recommended, this is a common, and often misquoted study cited in the sticky. You do not need 1 gram per pound of body mass. More is better but if you’re gorging to go beyond the goal you’re hurting yourself for no reason. Fats should come easy enough if you’re hitting protein with whole foods and not supplementing dont even bother worrying about it. Avoid fatty sauces and soda keep your caloric intake ~500 below maintenance and make your body use the fat stores.

>>77166748
>>77166821
another thing, this is important if you have an obsessive mindset which a lot of people here do: dont fixate on the numbers. a little above or below your goal is not going to kill your progress. The scale is not gonna change within the hour, and your body will retain water which will throw it off balance anyways. weight loss happens over weeks not days.

>>77165645
>strength to exercise
Exercise is fun when eating at maintenance or bulking. Exercising on a cut is where it gets miserable, though, as you fight your own body to keep the muscle mass.

The important thing when getting into exercise is finding your preferred option. For cardio, personally, I love stair machines, but many others prefer cycling, swimming, or running. If you can experiment with a little bit of everything, you might find that you prefer one or the other. And this applies to every muscle group! Eg: I love cable rows, but dislike barbell rows, so I just do the cable ones and keep progressing with that (instead of forcing myself to do the alternative that I don't enjoy). This allows me to look forward to working out rather than dreading it.

>>77166496
>stop all sexual urges and feelings
Those are healthy things, so you'd need to wreck your health enough to remove them. (Please do not) consider sleep deprivation, a terrible diet, or blasting roids (to shut down your endogenous production) and then cutting off abruptly.

>>77165894
>arthritis? tendons snap?
>just eat more carbs!
kek, our expert is back

>>77165925
>peaked at 274@8%
nigga are you ronnie coleman?

what do I do for breakfast as a 5-6am lifter
I'm not trying to spend ~30 bucks a week on a double stacked farmers wrap from timmies

>>77142208
Tabasco scorpion.

>>77166966
Ronnie is 5'11, makes a huge difference
He also walked on stage at like 3% bf
You don't retain the same amount of water as a natty. I looked like Bradley martyn circa 2016

>>77166456
Have to eat more and also do it every 3 days instead

>>77167150
>Lift at home
>Cook a dozen eggs and whole wheat toast
Gg ez

Day A
Squat 3x5
Bench 3x5
Barbell Row 3x5
Pull ups 3 sets amrap

Day B
Power clean 3x3
Squat 3x3
Deadlift 1x5
OHP 3x5

Done MWF.

Do I do dips on day A or B? Any other thoughts on this routine, am I missing any muscles/good exercises?

>>77167170
home gym not an option unfortunately

>>77167177
B, also consider some sort of fly movement for chest

>>77165921
I got a knee problem, last time I tried to squat it really irritated my knee pain. Gonna go to a doctor soon incase it's not a physio issue.
Also what part of this would take me to snap city.
Should I just do push pull 3 or 4 days a week.

I am experiencing tendon pain in one of my biceps. I’ve had it for a long time but it has gotten bad enough that I feel I need to rest it and let it heal. How the fuck do I do back day? Because literally everything I do requires biceps. Probably why it’s irritated in the first place

Only things I can think to do are rear delt flys and shrugs. Everything else is biceps

>>77167150
meal prep is the only option if you don't wanna eat out. scrambled eggs, avocado, any meat you want

is it even possible to get lean (visible abs, etc) while gaining weight? if so, how?
been lifting a little over a year, gained about 45lbs and am continuing to make strength gains (though more slowly than at first, obviously)
a large portion of my gains have been muscle, but i have mostly just been eating as much as possible without any kind of tracking or consideration (though i don't eat junk, just lots of eggs and meat and veggies and mostly good foods)
i want to continue gaining for another 20 or so pounds, but it would be cool to also start losing fat at the same time
i bike for about an hour, 2 or 3 times a week
lift 3-4 times a week (sometimes 5)
and have started going on multiple 15-30min walks a day
anything else i can do?

>>77143706
elephant walks and "just le do it" took me 3-4 weeks to get 5 fingers touching floor not up to palms yet

>>77167327
my advice, don't pick a fight with physics. you're not going to put on 20+ pounds of lean mass without gaining some fat, let alone while losing fat simultaneously.

>>77142208
I recommend a nice chilli oil, Chinese style. Umami papi is terrific.

>>77167327
Recomp is your best bet. You basically just eat your maintenance calories.
The problem is figuring out your maintenace which will take time.
Track your calories and your weight each day, until you find a count where your weight did not fluxuate much if it all for a week or so.

Never been a weight lifter but I've started 5x5 and made my own gym in my garage. I've always been a runner, will running and lifting cancel out any gains? I'm also on a slightly calorie deficit because all the alcohol has given me a beer belly.
>6'0
>89kg
>skinny fat abomination
Also how bad are my 5x5 weights
>Bench 50kg
>Row 50kg
>Squat 80kg
>OHP 40kg
>Deadlift 110kg (bad form will probably drop the weight next time)

>>77167843
>kg
What's that like a children's version of weight? Men only understand pounds.

>>77167920
americlap detected
sorry your education ended when you were six

>>77165885
but is it reasonable to be pissed if someone takes weights off the bench while you're midset?

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>do sit-ups like a normie for years because I don't know any better
>3x30 became easy work but barely any hypertrophy stimulus nowadays
So now I did this picrel thing with a moderate weight for roughly 3x10 and while I did struggle with it a bit, I mostly felt it in my upper legs and somewhat lower back.
Not my abs. (I also had no DOMS the day after.)

Any tips?

>>77167843
>will running and lifting cancel out any gains
Not if you recover enough (via diet, sleep, and rest). It will definitely be harder to provide all the adequate recovery than if you only did one or the other, though.
>also on a calorie deficit
I wouldn't expect much gains for now, then. Maybe some slight newbie gains, but don't expect anything crazy.
>how bad are my [...] weights
https://symmetricstrength.com/standards#

>>77168015
Like the weight rack on the bench?
Who cares
If they try to take it off the bar, you have to strike them down, tho

>>77168023
mid set????

>>77168017
Doms don't mean anything

>>77167843
At 6' those numbers are pretty pathetic
I would eat properly at maintenance or above and get those numbers up as quickly as possible
It'll be way easier to cut with a strength base
Jogging won't hurt your gains but long distance medium intensity running is counterintuitive to lifting
Gaining mass is largely making the body less efficient while running does the opposite
If you want to be joocy, only do HIIT or LISS. HIIT increases growth hormone at the cost of increased cortisol while LISS increases recovery at the cost of time

>>77142844
Eating like a literal dog

>>77167327
You have to do a fuckload of LISS cardio, control your cortisol and lift heavy at volume to failure at frequency to do both. Most people can't gain and lean out at the same time

>>77167202
Repeatedly hitting chest will snap either your cuffs or front delts which are the weak points
You can't maintain more than every 3 days long term unless you're doing an LP program as a noob which requires leg compounds
I assume you had bad stance
It's easy to fuck your knees if your feet aren't turned out or if your knees collapse in
That's why the tried and true programs start with just the bar
You can figure it out without hurting yourself

>>77167179
Time to level up then, lil bro

>>77167177
Dips, heavy curls and shoulder flies are the only things missing

>>77168029
During a set you shouldn't even be able to notice someone taking weight off the weight rack on the bench
Like how sensitive are you and how little weight are you lifting fookn lmao

>>77168034
>Doms don't mean anything
Is this supposed to be helpful

>>77168050
is this guy capping?

Been doing a dropset routine for a few months- machine strength is up (gone from 70kg leg extension to the max of 105 as an example).

I do my compounds normally with 3x 5+ amrap sets first before I do 1 dropset per exercise on machines/cables

My compound strength is stagnant, especially bench which is frustrating.

Am I being a dumbass somewhere?

>>77168051
Yes. The only mark of true progress is moving more weight more times
Abs are built with heavy full body compounds and crunching movements. Your post sounds less like a question and more like a complaint if we're being honest

>>77168052
You shouldn't post here beyond asking real questions if you can't bench lmao3pl8

>>77168053
Dropsets are retarded, yes
Machines literally don't mean anything so your post is basically
>I'm doing a retarded program and nothing is happening
Like who tf could have seen this coming
Run a real program, stop using machines until you're advanced strength and then come back

>>77167164
>>77165925
Posting such claims without an attached body picture should be a banneable offense

>>77168055
are you a cap?

>>77168061
I've been doxed by you retards before when I posted my glory pics
Go try lifting for real for once

>>77168059
90kg bench
130kg squat
150kg deadlift

I started 5/3/1 as a noob and did programs for 8 weeks at a time switching from strength to hypertrophy focus. Dropsets give me the best burn so not sure where the hate is coming from

>>77168054
My bad if it came across that way.
What can I do differently if I feel my upper legs and other stabilizers much more than abs on a machine that is built for the latter?
I must be doing something wrong.

>>77168076
Sounds like your upper quads are the weak point in your core
Just keep at it

>>77168068
What's your height and bodyweight
The burn also means jackshit.
The only mark of true progress is moving more weight more times which means you haven't been progressing at all

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>>77168034
>I would eat properly at maintenance or above
I don't really want to weigh much more than I do now, rather stay the same or less but with muscle instead of fat. I should still be hitting maintenance for that?

>>77168044
I twisted my knee at work, not really sure why it happened but I turned around and heard a snap, first doctor I went to told me it was most likely a sprain and it should heal. That was in september, so I'm going again to a different doctor today.
So chest shouldn't be hit more than 3x a week? How about bench twice with dips, or vice versa.

>>77167428
>>77167437
>>77168044
thanks, anons. pretty much what im already doing but good to know im on the right track
gained two more pounds since i last weighed in on a decent scale, so making progress

how do I know my bodyfat comp? How do I lose weight without losing muscle? I’m a week into my diet and I lost 3 pounds which is a little worrying. I’m gonna try to shoot my calorie goal a little higher I think I’m underestimating my exertion.

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What the fuck is this? I've tried to chew and burn it off, but it comes back.

>>77168811
Wart maybe?

>>77168811
That is 100% a wart. Lots of things you can try. It's not technically a part of your body, so you can kind of shave it down with a razor (don't mix the blades up with the ones you use on your face lol) and there's lots of drops or freezer things to try.

If you do nothing it'll eventually go away, but it can take a long ass time for your body to realize it's there and start fighting it. Years sometimes.

>>77168811
Don't chew it, ever.
Not joking.

Warts mean you are compromised to the specific strain of virus, there are dozens if not hundreds of different warts virus and it is impossible to be immune to all of them, we are immune to some, resistant to others, and a small percentage we have no immunity to.
So you touched a random doorknob and picked up a wart that you are either only slightly resistant to or have no immunity to.
I had a wart once for years and would chew on it regularly and I also chew on my nails. I ended up passing the virus on to my other fingers.

Recommend extended cardio sessions, fast days (once a week), and if you want go to the doctor and have them cut it off and cauterize it.
You have to trick the bodies immune system into seeing the virus, which it cannot see because of how warts hide in the inflammation tissue. Drastic inflammation modulation and immune modulation forces the virus to interact with the body so it can build the antibodies.
However with warts the antibodies can't even reach the colony because of the inflamed tissue.
So we also usually recommend the surgery. No tissue == no place for the virus to hide.

If you are feeling experimental, take AHCC.
Modulates the liver to hyper promote killer t-cells, you take it multiple times a day for a month or two. It will make you feel slightly sick daily. Not sick sick, but like the lowest grade flu.
In the japanese study AHCC quantifiably cured warts by having 6/10 women with resistant HPV completely eradicate the virus, 2/10 going into remission, 2/10 having reduction, but not cured.

I had warts all over my hands, super resistant to all treatment.
I did all four things, it sucked, looked like my hands went into a blender. 4 months later no warts.

Would no fap, squats and deadlifts help fix my P.i.e.d ?

>>77167298

>straight arm cable lat pulldowns
>shrugs
>reverse peck deck
>overhand grip machine rows if it doesnt hurt

should be good enough for a back day and let the biceps rest for the most part

>>77168820
>>77168829
Well shit. Thanks.
>>77168841
WELL FUCK ME. I only go to the gym, so that's where then. I'll try cutting it away this time with a box cutter, and then burning it. What a pain. Thanks, Doc.

>>77168866
Be careful dude.
The surgery is legitimate surgery, they cut out the healthy flesh around the warts and it bleeds like a literal open wound, almost sprays blood out. So they use a electro cauterizing gun to flash fry the skin.
You can't do this yourself because you'd have to go to the hospital and get stitches for how deep you'd be cutting.

So if you're gonna go that route just understand, you will not be cutting as deeply as the surgery would cut.
for your own safety gotta tell you that.
good luck m8.

>>77168811
go to a doctor dont try to remove it yourself. Got one once from walking in nasty water once. gouged the thing out with a pocket knife several times and drenched the affected area in isopropyl, wrapped in sterile bandage to stop the bleeding. it came back every time no matter how deep I cut into it. Finally took it to a decent dermatologist, she sliced the wart off with a sterile razor and treated it, never came back after that.

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>>77168886
Hopefully it worked. I cut as deeply as my conscious would let me, and burned the rest with matches. It looks better than it is, because all the skin around the wound has been contact burned with matches. The wound will get bigger as the skin dies and peels away. I'll try that AHCC.

On a related note, I am now very hungry.
>>77168914
Too late.

>>77168974
>Too late.
used t get terrible ones on my feet. what worked was hydrogen peroxide(it hinders capillary regrowth and these things live via drinking your blood). it will burn your flesh but it will also sterilise. wrap in ducttape, its another home remedy

>>77168974
welp, good luck. if it grows back go to an actual doctor please. ask for the cash price at a derm clinic it shouldn’t be too insane.

>>77169073
>ask for the cash price at a derm clinic it shouldn’t be too insane.

lol one does not simply walk into a dermatologist office. You must first get a referral then weight like 6 months like the goy pig you are

>>77168974
Whooo
Well here we are man, keep it well bandaged and apply zinc antibiotic ointment every few hours. and I mean every few hours, smallest amount right around the burn site.
do not get the wound wet, at all, change bandages, let body do what it needs to.

If you are lucky you've created a forced healing situation now where the body has to send fresh blood to the site, introducing the body to the warts virus and the warts virus to the new antibodies.
still recommend once a week fast and uptake in cardio. force the body to deal with the problem.

also good on you for having the balls to do so m8. when they cut out my warts and cauterized them I was in serious pain for numerous hours.
Technically it's not even scar tissue it's literally fresh skin, but you can see a small circle around the wound sites still that is scar tissue.

I was a mess though, had like 3 warts on every finger and was just sitting there seething for days.

>>77168974
I froze mine off. Some took a few tries.

>>77168974
>>77168914
I used to rip mine out in school, would basically mess with them until it split and then I'd pull the split parts out by hand. They would have like roots attached. They never came back after. And yes I was retarded

>>77169247
>>77169073
>>77168974
what 3rd world country do you all live in lol. You can easily get ointment for them in a pharmacy, it's not even over the counter.

>>77169247
>referral
See you fucked up already. If the provider doesn't have to deal with the arch nigger known as the insurance company they'll probably schedule you for the next opening.

>try to do legs at home
>too weak to do pistol squat
>Try doing squats to failure
>got to 50 something
>get lightheaded, shitty endurance kicking in, form going bad
>legs still barely hurt
There's gotta be something in between 1 leg and 2 leg squats I can do

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>>77169415
just look up pistol squat progression, there's lots of things you can do in between

My coomer arm is so bad that they are not even the same shape anymore

>>77169483
Forgot to ask how to fix uneven muscles

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>>77168886
>You can't do this yourself because you'd have to go to the hospital and get stitches for how deep you'd be cutting.
>>77168914
>go to a doctor dont try to remove it yourself.
There are OTC cryotherapy kits indicated for this shit. I've never had a wart, but I've (mis)used them off-label for a fuck-ton of other skin conditions and they absolutely mog all the minor skin surgeries you pay dermatologists thousands to scar you up for.

>>77169488
The trick with freezing is to sand or shave them down first and if one doesn't work as directed, maybe try two in a row for increased cold.

I don't understand what to do in between sets..
I don't have anything worthwhile to look at on my phone. I usually just randomly look around and sometimes accidently make eye contact with someone then panic and stare at the floor.
Do I stay seated on the machine I'm using or wander around and stretch?

>>77169795
>just randomly look around
My favorite, personally.
>make eye contact with someone then panic and stare at the floor
Just don't panic about it. Slowly blink and look away.
>stay seated [...] or wander around
Just do what you prefer. I do both when I'm at the gym depending on how I feel at any given moment.

>>77165951
I did, Glucose and A1C are fine, but my new diet does essentially eliminate sugar

>>77169795
I'm cutting so I walk around the gym between sets. It ads like 30 minutes of walking, albeit slow walking, to my day for free. Though I go the gym at off hours so it might be harder if you train in a jungle infested by zoomer fucks.

>>77169795
Machine?
Are you doing a cardio routine?

>>77169484
Barbell lifts so the weaker side gets more intensity without fucking form

>>77168279
Muscle weighs more than fat
You literally said "I don't want to weigh more except I want to weigh more"

>>77168524
Like twice a week max if that's all you're doing
Legs also aid in upper body recovery like cardio and general activity

>>77170696
Eat more fat I guess

>>77169795
Degenerate leveraged investing to get your blood pumping

>>77142633
Damn that sucks try go.00ning

>>77141675
I really like to do like 15 reps just the bar to make sure I get hot and start sweating a little. But I focus on form.

Then I do like 7 reps with some weight but something easy for me that's 1 pl8 but I try to get the most stimulus out of it and focus on form and breathing

Then I do my heaviest working set until like 0rr like twice then move down a tiny bit until hit that 0 rr(no reps in reserve) basically until I feel like I will definitely fail my next rep I always use safety bars

>>77142499
For not really having any weight it's decent but u will outgrow it pretty fast I feel like chin ups elevated push ups neutral grips u can do forever and see gains but for stuff like deadlifts or curls ur gonna be doing waaaay too many reps with light weight eventually

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I absolutely need you guys to give me any and all tips no matter how random or retarded (outside of actually dangerous like injecting random compounds into my ass) to increase my libido. I genuinely just lost it over the course of I don't know some months and it's literally never came back.

>My testosterone is healthy, got it checked
>I've tried zinc
>I've tried sunlight
>I've tried diet n exercise
>I've tried no porn
>I've tried no jerkin it
It's like I know I'm attracted to women and I can still net myself a boner and stuff but only because my mind is subconsciously telling me I need to, I get almost zero pleasure from it but I still do it like a fucking robot slave to alleviate a signal.

I have literally nothing to go on so suggest anything. Right now I'm experimenting with salt intake because for a long time I was consuming way less salt than before because I thought that was healthy but after that I just don't know what the freak to do about this. Give me any esoteric wiener knowledge you know of I beg of you

>>77171134
did you get other hormones (like estradiol) checked too?

>>77164610
Yeah do preacher curls but warm up alot before u do them and don't be afraid to go until failure just warm up properly they are god tier for biceps mine r getting big and I'm doing that specifically for the alt hos

>>77171152
no, but I can't really see why they'd be off. I'll probably try to schedule something though

>>77171134
Have tried drinking a gallon of water a day

>>77171161
yes, been doing that consistently for years

>>77171163
Have you tried squats?

>>77171164
I walk/cycle and do mainly upper body, I used to do more leg stuff but didn't notice a conflation. How would squats help?

>>77171166
Barbell squats strengthen your lower body circulation. Your pen15 and prostate included.

>>77171168
I'll try it. Should I do a bunch of reps like 8-12? or less idk what the consensus on reps is I haven't been specifically weightlifting for a while

>>77171169
I don't know! But as someone who used to run 10ks and then started squatting, I'm definitely more horny squatting than running! I personally lift 6 reps max, but usually 4 because I'm trying tp get to 6 and then increase the weight again.

>1700cals
>140g of protein
is this bad?

>>77171993
With that low of a caloric goal, I assume you're eating close to 1g of protein per lb of bodyweight, which is great. Even if you're in an extreme deficit, it's still a good ratio of protein to the other macros.

>>77172096
Huh? This was my bowl of cereal...

>>77172117
I thought you meant in regards to a whole daily diet. I'd be concerned about the quality of that protein if it's in a cereal product. I assume it's all plant-based amino acids and may not be as bioavailable as other forms, too. Not to mention all the micronutrients which won't be covered by that cereal.