How do I naturally decrease appetite without peptides? I have to eat max 1000 calories per day for /fat/

>>77415113
>>77415113
Decreasing appetite is targeting the wrong thing for fat loss entirely. Appetite and hunger are just innate responses to wanting food. It's a natural response that can trigger for all sorts of small reasons, but it's something you condition to be more tolerable by decreasing meals and calories per day gradually, rather than shut off all at once.

10-12x bodyweight in lbs = calorie intake daily for weight loss, check weekly
13-15x = maintain
16-18 = gain

Also just add a fuckton of protein (whether getting fit or just losing weight, protein good), good balance and variety of other things like carbs, vitamins, veggies, and bam, fuckin easy. Small cheat day every week or two is fine.

Also taken right from the pin:
>Weight loss is largely a matter of reducing calories and increasing activity. So if 500 fewer calories a day than you need to maintain is good, 2000 less is better, right? Not really. Because below a certain threshold, your body thinks you are one of those starving refugees on TV, and does a bunch of things that hurt your long-term weight loss.

When do you guys take extra rest days? Like what are the symptoms you look out for that your body needs more recovery than you're giving it?

I had an hip adductor cramp for the first time ever that was painful as fuck while winding down for bed 4 days after hitting legs. IThe pain lingered and moved back and forth from my taint to my knee for like 3 days. I also had joint pain in unrelated joints that came and went. I assume this was my body saying "Let me recover!" because my diet has been good, getting plenty of water and electrolytes, and no pain during lifting.

Skipped leg day and took 3 days of rest instead of 1 or 2. I'm doing a 4 day split normally.

>>77415113
Caffeine

best smart home gym?

FUCK why is a deload so confusing.
>running plan usually has me deload every 3 weeks
>usually feel slight fatigue but nothing unmanagable around this time frame.
>alright I guess I'll deload off the other stuff too
>come back to lifting and wrestling
>feel SIGNIFICANTLY weaker when halfing volume/intensity
>takes at least 2 weeks to get back which means I only have a week to actually build.
I've tried keeping the same weight but moving from 3 working sets to 1 working sets and reducing bjj from 6 days to 2-3 days but when I do a much more passive deload (I guess it would be aggressive idk) with more intensity, I never feel well recovered. FUCK everytime a deload week comes now I'm fucking dreading it because I feel like such a deadlay during the week and the weeks after.

>>77415159
I'm confused, are you running and then taking a break from that and calling it a deload or do you mean the lifting plan you're running has a programmed deload every 3 weeks? Cause if it's the latter, that's retarded. You don't really ever have to deload if your programming is smart and you eat/sleep well.

>>77415163
oh I run, bjj/wrestle, and lift. my literal running plan deloads every 3 week so I decide to deload everything to get the body to recover.

I've been on a low fodmap diet for about a week now and I had to take a dump seven times today. Is that normal or should I be worried?

I am going to be homeless what do i do now

I am homeless now

deadlifts + seated cable rows + face pulls + pull-ups + rear delt machine fly + preacher curls

what else should I add to my back day?

>>77415853
remove rear delt fly machine, add gorilla rows

File: pepe tiresome.jpg (47 KB, 680x383)

47 KB JPG

newbie in lifting here, only been at it for 3 months. I have a problem
>pick a full body split to do 3 times a week
>constantly see videos or see posts about how im neglecting X muscle because im not doing this specific variation of workout for it
>e.g ; i do dips for my tricep workout
>see video saying if i just do dips ill never work the longhead properly I HAVE to do isolation work on it
is this true? do i have to do like 2 different programs and rotate them to make sure i dont have any lagging muscle groups?

>>77415137
Only times I've taken extra rest days were when I hurt my shoulder and when I was literally blasting diarhea out my ass 2 hours before gym.

>>77415113
>I have to eat max 1000 calories per day
wtf are you a 4ft girl with no muscle? you are retarded.

Dudes who can't have whey: how do you cope with eating multiple lbs of chicken/beef?

>>77415154
Never heard of these before now but having seen them now they look like the most retarded, overpriced shite ever made.

>>77415900
Full body is fine as a beginner and that's what every bodybuilder has been doing before roids corrupted the sport.
Don't listen to social media advice as it is mostly bullshit with a sprinkle of truth in it. you don't need to target every specific muscle fiber. you WILL NOT have an imbalance after only a year of training. Stay on your program and be consistent with it over a long period of time. When you're 2-3 years in and you see your triceps long head is a little small, then you can do some tweaks to your program. The worst thing you can do as a beginner is constantly change up your plan. You're not missing out on anything, and you won't be small forever just because you're neglecting your nigerian twist-nipple curls.

>>77415953
Yeah I was suspecting its all retardo clickbait shit from these idiot online roidsters, just wasnt sure. I tend to overthink shit like this, youre right i should just stick with what im doing which honestly is working, i can see good progress in my overload every week except in some hard to gain lifts like shoulder press and lats. Will stick with this for now.

>>77415921
Your body can only synthesize 0.8g/lb of lean body mass
Eating beyond that might help you cut but it WILL NOT help you gain size and is often a hinderance to mass gain

At my peak I was 274@8% bf @6'4 natty and only needed about 2 lbs a day of meat or equivalent per day and didn't have any trouble eating a half pound per meal because of my size

You should easily be able to get the right amount of protein from meat because it's relative to your size
Whey is a giant scam and will NEVER be as good as whole foods. It's just food processing waste

>>77415900
Until you're past intermediate strength (symmetric strength dot com), you shouldn't be worrying about neglecting anything since isos just don't really work when you're dyel

>>77415351
Make money, get a tent, live in a campground
Gg ez

>>77415853
Move deads to leg day and barbell row off the floor as your big move
Preacher curls are also way over blown

File: 1761474302453251.webm (3.05 MB, 288x512)

3.05 MB WEBM

If I'm a mid genetic dude.
What should I work on to be able to manhandle women like webm and not fail at sex?

File: 1775950129856362.png (2.79 MB, 1000x1500)

2.79 MB PNG

How much of clean diet is this?
>breakfast
3 boiled eggs + bread
>lunch
Lentil rice + salad
>dinner
Veggies + grilled chicken breast

>>77416041
say good bye to your test cause no healthy fats. you need atleast 50-60g of healthy fats daily or your hormones are fucked.

>>77416048
>eggs
>no fat

>>77416056
>3 boiled eggs
>15-17g of fat
not enough you subhuman

>>77416036
in order of importance
>zerchers
>cardio
>deadlifts

Complete noob doing SL for 4 weeks. Does it matter if I switch to dumbbells for OHP and rows? I can't do a proper OHP with a barbell and look completely retarded doing it (skinny fat with pelvic tilt so my gut gets pushed all the way out) and the barbell rows hurt my back

>>77416075
Non matters.
Women don't love sex anyway.

File: 1761332662965754.jpg (29 KB, 415x739)

29 KB JPG

>>77416075
Is this based on experience or [source: my ass]
These women tend to be bottom heavy with heavy thighs.
I think something with more mechanical disadvantage would do better.

I've heard PPL is not ideal and that I should go with 3x full body instead but in that case what do you do for legs, 1-2 different exercises per lifting day that target different leg muscles? Pressing/squatting every day? What about the rest of the body, would you still be splitting by push/pull or is a different split better?

>>77416152
ive looked into this a lot, full body split 3xweek is best for beginners in their first 1-2 years. you explore other splits later when you need to hyper focus on each body part which requires you to split because the volume per muscle group is too big to do fully body split in 1 day.

>>77416168
>>77416152
forgot to mention, also dont over think about your full body split, just pick one that will hit each muscle group atleast twice in a week. thats it. keep it simple and be consistent.

>>77416168
>>77416170
Thanks, any recs on solid splits? Also 5x5 or 3x8-12, does it matter for beginners? I've tried both and feel my muscles burning much more on 3x8 but I dunno if I was going too light on 5x5 or if it naturally doesn't feel as intense.

>>77416230
idk i took one that was given to me during my gym induction and i just changed some workouts that i didnt like to ones that work the same muscles. just look for one online or hell you could probably have chatgpt give you a good one. as far as rep schemes, i think it depends on what kind of progression you wanna do, common approach is to try and reach failure, like be 1-2 reps from being unable to do another rep cleanly, i try to hit atleast 10 or 12 reps before i try to increase the weight, then when i can easily hit 10-12 reps per set i up the weight again. one tip i found feels good idk if its doing anything is even if you hit failure at say 6-7 or even 10 reps, keep going at least on the last set, push even half reps, any stress on your muscles helps.

where can i buy natty cards and squat plugs?

>>77416292
Ask the front desk lady at your gym

>>77415154
pull-up bar and roman chair
also gym rings or parallettes if you want

>>77416152
>>77416230
if you're starting you can just do stronglifts, don't worry about specifics just keep at it and you'll figure it out as you go. the sticky is still a generally good source for simple questions like this.
>Also 5x5 or 3x8-12, does it matter for beginners?
do which one you prefer on a per exercise basis but whichever one you pick stick with it for at least a few months

>>77417629
Please don’t do strong lifts. 5x5 is so fucking stupid. It gives you such little progress and maximises exhaustion. If you can get 5x5 across it means you are 100% half assing the first 2-3 sets. Which is a complete waste of time and energy and you are not stimulating growth because you’re not pushing as hard as you need to be to grow.

If you want to grow, you need to push yourself close to failure each set and because you’re accumulating exhaustion, the amount of reps you can do before close to failure changes. Do this instead: 3 sets of 4-6. Note this changes on the exercise depending on how tiring it is and which muscles you’re hitting. When you can get 6,6,6, increase the weight. On the next workout you might get 6,5,4, but you’re still in the rep range and every set stimulates growth because you’re not limiting yourself to a flat number of reps.

>>77417637
stronglifts is perfectly fine and has worked for countless people, it's a starting point to figure out what you want to do further on, and if you're getting to 1/2/3/4 within a year you're obviously growing and that's not "little progress" stop pretending. and 5x5 is also not bad at all lmao not everything is for hypertrophy.

everything else you said is both an oversimplification and overcomplication, and not important for a beginner to know. to the asker of the og question: as i said, just pick a basic program and do what you feel works and keeps you going in consistently. you'll figure the rest out as you go.

How come some dudes have big pecks(almost tits desu) while other shredded guys have them almost normal while also being strong af.
Is it just bf%? Or do you skip bench and do something else?

>>77417789
hypertrophy (big muscle) does NOT mean strength. you train differently to look big or aesthetic and differently to be strong.

>>77415154
I have a speediance I got second hand.
Cons
>gay peloton workouts/videos are useless for you and everyone else
>chinese garbage with cables that need replacing 1x a year, screws need loctite, etc.
>master of none
>max weight low
>need to be aware of your form/motions bc not 1:1 to free weights as cable pulls to locking point, not down with gravity

Pros
>tons of legit things to do on machine
>in your home
>footprint of a treadmill
>CCP will log everything for you

In other words the "smart" aspect of it is retarded, made for housewives, and I suspect mechanical all in ones are better for same price range. But if you can get a deal on one & are space constrained they aren't useless

Hi, I’m trying to lose 25lb. I have a quick question:

if my TDEE is 1971kcal, and I burn 1100 kcal through exercise, is my new TDEE 3171 kcal and thus I can eat up to 3171kcal and still lose weight, or should I stick to only eating 1971kcal? I’m not on a time crunch, just trying to get a feel for TDEE, calories burned and food consumption for recovery and hunger so I can sustain this long term.

>>77418656
Your understanding is generally correct. Just to make it more clear though, if 1971 is what you burn just by existing, that's called a BMR (base metabolic rate). TDEE is BMR + calories burned through exercise.

If your TDEE is around 3100-3200 and you're not in a rush the generic deficit recommended is 500 calories since 7x500 = 3500 which is a loss of 1 lbs per week. So that' be around 2600-2700. For most people that's enough food that it won't even feel like you're cutting in that you'll likely never be hungry. I'm on a more aggressive cut atm and I never feel hungry at 2200 cause I eat a lot of high volume/high satiety foods.

1 final thing: the 3100-3200 TDEE you're talking about here is theoretical. It's essentially impossible to calculate with any degree of certainty how many calories you burn from cardio via a heart rate monitor/smart watch since their margin of error are anywhere from 30 to like 120% even with the most expensive ones. The actual way to figure out what your TDEE would be is to go for an approximate deficit of 500 for example and weigh yourself regularly for a few weeks, the longer the better. You then take the weight you've lost over that period of time and the calories you consumed and reverse engineer what your actual TDEE would have had to have been for that outcome to occur.

File: IMG_3585.jpg (127 KB, 1206x1223)

127 KB JPG

>>77418701
Cool, thank you for answering my question. Cronometer has my plan set for 1971kcal for my height and weight for my goal. This was my activity tracker from my phone today (Fitness app on iPhone, I don’t take it verbatim, just as a rough estimate of how my walks go).

So, if I understand this correctly, I can eat (using ballpark numbers, I am tracking my weight each day too):

>1970kcal (BMR) + 1000kcal (burned) = 2970kcal (TDEE) - 500kcal (cut) = 2470kcal (eaten to maintain steady weight loss)

File: DSC00029[1].jpg (869 KB, 4000x5000)

869 KB JPG

Question: What's the men's version of this outfit, if I want to catch my gym crush's eye?

I've been going to the gym at various times for the past month, and I think I've gotten her schedule worked out, so next time I go I'll wear something that'll catch her eye

>>77418822
Tank top with waist cut sides. Whore.

Gone from 400lbs to 211 as of yesterday. 5'10, lifting for 6 years. I know Ill never have abs from loose skin, would cutting the cut at 200lbs be a bad idea? I dont mind being bulky just want to fit into an L. Im fucking exhausted

>>77419288
save up money and get surgery dude. you'd lose like 15lbs of skin

>go to gym
>lift weight until I can’t lift weight anymore
>don’t feel like I worked hard at all and feel unsatisfied
Why does this happen? Can I fix??

>>77415106
Need advice adjusting my routine.
Currently doing a 5x5 based off Stronglifts every other day A/B/A - B/A/B + 1 day of cardio and extra leg accessories.
4 days a week total.
Making decent progress but starting to stall out on progressing lifts, I'm 40 and doing to much compound in one day (eg BB Bench, BB Squat, BB Row 'A day') burns me out by the later lifts. With required warm up to not snap my aging shit up and doing 2-3 accessories after, it also takes too long in the gym.
To cut down on time and streamline effort required each day could I focus on 1 compound movement per day + 2-3 accessory lifts?
eg.
BB bench day + accessories
BB squat day + leg accessories
BB OHP Day + accessories
Diddly day + accessories
A-B-CD-
I feel this might help me make more progress by not fucking me up as much by doing too much of the big lifts on one day
Workouts each day would be faster too.
Any pointers?

File: jfy.png (95 KB, 866x900)

95 KB PNG

>>77415106
>be me
>doing a routine i made up myself with dumbbells at home
>don't workout as much as any of you
>don't eat like a bodybuilder, just sensible meals
>body looks nicer in the mirror
>adding weight to the dumbbells regularly
Where exactly is the problem?

>>77419784
that way can work, but why don't you try reducing the volume to 2 or 3 sets and supersetting your accessories with the main movements? then you get more frequency and won't feel like you need to do as much on any individual day. you can also cut down on warmup time by doing more difficult movements that don't need as much weight like front squats, romanian deadlifts, back extensions, or whatever.

>>77419807
no problem, what works works. don't listen to online fitness dogma telling you to work out one way or another if that's not what you want and you're making good progress anyway. just keep an open mind for change so you don't miss out on working out some muscle groups you might not have thought important, or miss out on fun exercises you wouldn't have otherwise tried.

>>77419784
Seems fine to me man. Don’t see why it wouldn’t work. How’s your food intake and sleep going? You eating enough to keep up with recovery?

>>77419811
Good suggestions, thanks. The warmup requirement sucks but unless I do 3 sets ramping up to working weight my joints (particularly wrists) just blow up. With warmup and some mobility stretches I don't have any issues. Supersets could be logistically difficult as my gym id pretty busy most of the time to have 2 stations to work the accessories in between. I'll consider it though.

>>77419835
Fine, good diet and sleep, plenty of protein and very gradually gaining weight.
Progress so far has been good, but now I'm pushing the upper limits of my compounds and progression is slowing, doing 3 high-effort compound movements in a day is making the later ones suffer.
I really enjoy BB training but feel that arranging it a bit differently might let me focus effort on progressing each one more while still getting the same movements in over the week.

I can research it further but always appreciate an opinion from /fit/ as this board is the reason I even got in to the gym in the first place

>>77419394
I was feeling the same when I started out, and then I stalled. I started doing two things—either or both could be a contributing factor

1. Eating way more protein.
2. Mouth breathing and bracing really hard before a lift, and breathing out really hard as I lift.

Now, dumbbell curls feel like hell when I try to go to failure to the point I pretty much stopped doing free weight isolations because of how much it would exhaust me. I still do free weight compounds.

Does anyone else feel overhead extensions and skull crushers to be really weird? Can I still effectively grow the long head doing only push downs.

>>77419394
You should be running an LP program like SS or SL plus accessories and then only worrying about the weight going up
Moving more weight more times is the only mark of true progress
"Feeling it" "being unsatisfied" "doms" just don't fucking matter

>>77417872
This post is incredibly problematic and taken incorrectly by most dyels
Your strength determines your POTENTIAL size, but it doesn't determine your actual size. Your training volume and effective reps determine your actual size

You can't be huge as a natty while being weak
You can be strong AF and be smaller tho

>>77419935
>"Feeling it" "being unsatisfied" "doms" just don't fucking matter
He's not even talking about that. If you're not exhausted after a set to failure, there's definitely something wrong.

Will doing pelvic floor stretches and yoga help relieve sensations in my genitals? Will they reduce my libido?

I have been training for 4 months as a skinnyfat guy and now I can bench 130lbs but I am wondering how can i improve it so i get better and better, feels like i am doing it wrong or not getting enough

>>77420013
Noobs literally can't exert 100%
That's why all real noob programs are about training max effort

>>77419903
Sounds like you have high blood pressure
Skull crushers are king but proper form push downs are okay
There's something handicapping about a pulley that's hard to put into words

>>77420491
What's your squat and dead tho

My EZbar reverse curl is stronger than my EZbar biceps curl, is that common?

>>77420544
Don't do squats but i do leg press 260 lbs and haven't tried deadlift

How do I unstink my gym shirts? There is no smell when I'm warming up before the gym, but the second I start sweating AT the gym they smell like stale sweat.

>>77420491
>how can i improve it
by training for longer than 4 months. you didn't give specifics so that's the only answer that'll mean anything worthwhile

>>77420568
reverse curls are easy to cheat so you might be upright rowing the weight instead of actually curling it. try flexing your triceps before you begin the curl.

Is there something wrong with me? I’ve programmed weighted lunges into my leg days but I feel like it’s hard to reach muscular failure with it. I reach task failure but I still feel like I have reps in the tank.
I’ll be doing the lunges but the mental emphasis on proper form , core, and stability makes it feel hard, yet it feels like I still have a decent amount of reps in reserve .
How do people program these? Especially since I feel like I’m using a decent amount of weight that doesn’t sacrifice potential injury from form breakdown doing a rep.
To be specific, it isn’t my main leg movement, I do squats then do lunges or then hamstring stiffness then ISOs if all

What are some good exercises to strengthen the hips? I've managed to build some upper body muscle but I'm still a skinnyfat around my upper legs and torso

usually the weekends are my rest days but i want to get more cardio in, has anyone experimented with getting like a stationary exercise bike and using that as a computer chair and just using that for an hour or something. maybe its retarded and ill just do quick runs instead but i get lazy and stay on my computer every weekend

My goal is to get a decent-looking six pack, and a chest that really pops (I've had one that's looked pitiful my whole life and I want this to change). In the last thread, someone told me to get down to 12-15% bodyfat, so I can then bulk and then get the six pack for sure when I cut again after gaining some amount of muscle. According to him, I want to do this because muscle gets lost during cuts.

I was also told to get some more cholesterol in my diet, in order to help produce test and build muscle. He also said that after gaining ass, it'll be easier to cut and stay lean, as well as actually having a shot at a six pack.

Now what this boils down to seems to be
-Get down to 12-15% bodyfat while working out
-Bulk from there while still working out
-Cut down again after gaining some amount of muscle
-Also get plenty of fat in my diet

And this sounds all well and good but I'm realizing there are some holes in this explanation that weren't quite filled.

>1. How much fat is enough fat exactly, and how often?
It's also not like protein and fat is all I can have. I've got a diet balancing a ton of other things too. Though I have two fried eggs almost daily with some salmon every week or so.

>2. How much muscle gain is enough to start cutting again when I'm bulking after cutting down to 12-15% bodyfat?
>3. How does muscle preservation and loss fundamentally work during cuts?

And some other stuff I recently grew curious about

>4. Let's just say I want to eat like as much as I do now at least (very normal weight btw, I'd estimate about 20% bf at worst). After getting my ideal body (about 10% bf + actual muscles), will the amount I exercise on the regular be able to maintain that body, provided my diet doesn't change? (Good servings of protein, veggies, carbs, calcium, fats, + enough bananas, kiwis, greek yogurt, creatine daily)
>5. Is it possible for me to pop my chest using just calisthenics?
If so, which ones? I can't access a gym right now because reasons.

File: computer screen slice raiden.png (46 KB, 252x159)

46 KB PNG

>>77421059
>after gaining ass
After gaining MASS

>>77421059
Your diet should be 0.8g of protein per pound of LEAN body mass, double that for carbs and the rest from fat eating only whole meat, dairy, whole grains and veggies - no alcohol, no sugar, minimal THC (like 2mg/day max)
Tweak carbs as needed
If you bulk without sugar and while doing cardio, you should be able to gain a fair amount of lean mass before hitting 20-25% bf and cutting again
Muscle loss depends on diet and how you cut
Your body is a survival machine, it won't build energy and resource intensive lean mass if you don't have plenty of food available
This is why cutting at your regular intake (increasing tdee instead of reducing intake) will always yield the best results

The more mass you have, the more food you need, I ended up well above an ffmi of 25 natty while single digit body fat at my peak
I cut to my peak stats at 4-4500 calories a day
You have to eat to lift and lift to eat

>I refuse to go to a gym
Then all this is worthless to talk about
You have to move as much weight across as much of your body as possible to trigger hormone production to get the body you want
Your body can just become more efficient doing calisthenics
Mine couldn't exist without a lot of mass when I was pulling 4.75pl8 for 8 reps twice a week
Mass is effectively making your body less efficient to cope with extenuating circumstances
Calisthenics is basically cardio

>>77420947
Just shitpost on a recumbent bike for 40 minutes a day
LISS is best for bodybuilding anyway

>>77420944
Squats, deads, rows

>>77420859
You'd be better off just squatting more set

>>77420597
Big sink, a good amount of baking soda, water
Also, run a washer cleaning tablet through your washer twice in a row to clean the drum

>>77420592
So you don't actually lift, got it
Machines are worthless
Squats, deads, rows all build your physique potential

5'10, 210lbs with a long torso and rather big chest and shoulders from lifting for so long. Is it odd I like tall sized shirts? regular barely hits belt loop and I find myself lurching in them to not expose my midriff.

>>77421202
Like large falls or what

>>77420541
I think it's a shoulder mobility and stabilization problem on my part. I can never exert to failure in skull crushers.

>>77421059
you can absolutely get a strong chest with just callisthenics, buy gymnastics rings and/or a dip bar and keep increasing reps and your chest will grow, and you'll also have a much easier time moving into weights if you eventually choose to. anyone who says callisthenics is just cardio is wilfully ignorant.

>>77421427
You should set up for skullcrushers like you set up for bench
Shoulders down, braced etc
If you can bench, you can skullcrush

>>77421153
I didn't say I refuse

Thank you though
>>77421681
You too

>>77421427
if it's a shoulder mobility problem try doing them with an ez bar or dumbbells.

Assuming proper diet, consistent exercise and progressive overload, is 6-8 months a reasonable time frame to see some physical change? Not being ripped or super defined or anything like that, but at least seeing some better muscle definition, slightly bigger arms, etc?

>>77421963
yup. more so if you take pictures every month or so, otherwise you might not notice just how much you've changed.

>>77421963
You can become ottermode in 4 months modulo time taken for cutting.

Does anyone have any good info on kegels? How the fuck do I stop the drippy drip after peeing

File: 1729099247507383951.png (74 KB, 785x924)

74 KB PNG

Serious question: should I leave this place and stop consuming fitness content online? I've been training for 15+ years in one way or another depending on my circumstances, my current goal (recomp) is painfully slow by nature, my diet is in check, my routine has been carefully crafted through trial and error. I'm natty, so I guess I should reduce the time I spend on this hobby, since I will never find impressive results.

Are your hands supposed to turn pale when you raise them above your head? I just noticed it and while it makes sense to me because of gravity I keep seeing stuff that implies it may be a circulation issue

>>77422373
Yes.

Why is it taking so long to add weight on my lifts despite being weak asf? I'm at the peak of my bulk and my arms are only 14.8inches. My close grip bench press is only 61kg for 3x10 and my standing barbell curl is 37kg by 3x10. Why am I stalling at such small weights despite bulking for more than a year? My goal is 16 inch lean arms but idk if that will ever happen. How much do you think I will have to get my lifts up by to get to that goal? I had to reduce my calorie surplus because I was gaining a 1kg a month and looked fatter than I ever did before. I started my cut now so unfortunately 5 months of losing strength. Fml.

need to choose high heat cooking oil, do I get ghee, coconut, or avocado oil?

>>77421223
large tall

Been working out for about a month and a half and I no longer get DOMS, is that a sign that I'm not pushing hard enough? I've also dropped to only two exercises per day since I'm finding my later exercises turn out to be shit and I'm finding I recover pretty much the next day. Again is that a sign I'm not pushing hard enough?

>>77422756
DOMS goes away as you get used to the exercise.

>>77417872
Cope bitch. Have you seen people who deadlift 600lbs. They are blob beast

>>77419903
You should self remove. Do skull crushers or you are a faggot

>>77420592
DYEL. Machines are for retards at planet fitness. Kys

>>77422373
It’s time to order the dbol and work out 7x per week. Ignore trt trannies and don’t get blood work.

Why are my hamstrings still sore for days after a workout even though the rest of my body has more or less acclimated? It's not painful like I hurt something and it doesn't stop me from moving but I get this constant aching sensation that even makes it hard to sleep at night sometimes.

210lbs down from 400lbs. I want to hit 200lbs, easily under 30%bf and I am feeling myself exhausted on lifting as heavy as I am on a deficit. did 370lbs 5x8 on hack squat yesterday and 5x10 90LB DB bench today and im barely making it through. Is this too heavy while trying to drop the last 10 lbs?

>>77422899
Cuz your not listening to this chunky beat during your workout
https://youtu.be/AtbdRs9U0us

Are there any signs or symptoms you're eating more protein than you need? I'm on a cut and piling it on -200g a day at least - since I'm already on the leaner side, but I don't really want to if I don't have to or shouldn't, and balancing it with my other macros/micros is a massive chore

>>77423051
Just take a break from going very heavy for a couple weeks. Get in to barbell complexes for a couple weeks. Just makes sure you do them with some weight. If you are doing them at the same pace you would be without any weights (like on most shitty youtube tutorials where they are trying to look impressive rather than working hard) you are wasting your time. Think of doing them with the mind frame building power and muscle rather than dropping body fat. It'll help you drop the lard but also bring up your physique a bit at the same time. The added benefit is it will enhance your energy rather than tank it the next day. You are at a point, I think, where you are trying to hammer in a nail with a pair of pliers.

>>77423071
Your piss gets extra frothy because you're pissing it out

>>77423075
I really dont do barbell stuff much anymore. I hit 285/425/495 sbd and kinda just quit doing it without a spotter. probably lots of mental stuff seeing as I dont have a spotter anymore for bench or squat and I feel like im in low power mode

Can I add a couple plyometric sets to the beginning of my workout or will doing that make my later strength building lifts shit?
I'm getting older so I need to mantain power generation, it's not just naturally part of my body anymore

Just saw a video of a girl who had another hole above her anus. Like metal nail size. What is that?

File: jump cat.png (3.3 MB, 1870x2224)

3.3 MB PNG

>>77415106
where can I find pirated programs like paid trainheroic?

File: 1667148336106424.png (104 KB, 438x448)

104 KB PNG

Any good routine 3-4 days a week that can be done with only dumbells/bar and a seat?

How do I cope having small bones to the point even 14 years old boys and girls have bbigger wrist, hands, calves and feet than me (I'm 25 btw)

What are some good biomechanics textbooks? I want to learn how to predict the muscle groups involved in any movement

>>77423254
Sacral dimple

Does zinc actually increase load size? I have some zinc and I'm not sure whether to take it or not

>>77423651
Yes it works. I couldn’t tolerate 50mg pills so I use a cutter.
Lecithin also works (additional) but only take it if you are properly hydrated. I stopped taking it because it’s an appetite suppressant.

File: HM0QOOkWcAEzAFX.jpg (98 KB, 1206x1194)

98 KB JPG

Is going one meal a day good enough for losing weight consistently?