Ok Veeky Forums I sprained my ankle 2 weeks ago today and I haven't been able to squat or deadlift in that time, but my ankle is now almost mobile enough to do both again.
How do I safely build myself back up?
My maxes were 360 and 425 before the injury.
When calculating my TDEE, it says 'light exercise', 'moderate exercise', etc. I do about 7 hours of cycling a week, plus some other cardio about 2 hours a week (running, misc exercises at home like push ups etc.), but I don't lift (yeah). Should I mark low exercise still?
How should I drink my water and milk, fit? Which do I prioritize? I get that you need a lot of water, but I also need milk because Im still sorta young and want dem strong bones.
Reposting:
I've injured my arm while doing my bodyweight routine. Now I'm trying to figure out which exercise was responsible. The pain is coming from somewhere in between the lateral antibrachial muscles, the brachialis and the biceps.
It happened last tuesday and I took a break until yesterday. I thought it had healed up.. well, I was wrong.
Here is a list of the exercises (all bodyweight) I did that come into question. From most to least likely responsible for the injury (only a guess):
1. Slow negative pullup
This one hurt the most, I felt a sharp pain throughout the injured arm
2. Diamond pushup
This one also hurt quite a lot, but less than the negative
3. Chinups
They hurt a bit, but not much
4. Parallel dips
I've only started doing these recently and now I'm injured. Makes sense to blame them. But: I felt no pain while and after doing them
Also, I've been to a doctor and it's nothing serious. I just need to rest until it's healed.
How can I avoid injuring myself in the future? Does it even make sense to look for the exercise that caused this? Once I find it, should I stop doing it altogether?
Hey Veeky Forums, so I started getting serious about working out around the end of January. I started off doing machines and the other bullshit but have been doing brosplits for the last two months or so. Started SS today and I'm having a hard time finding my numbers. Is it also normal to feel uncomfortable with how little I'm doing in the gym on SS compared to what I was doing before?
TLDR: Should switching to SS after Brosplits feel like I'm doing less of a workout? At least in the beginning
Am I supposed to measure the amount of chicken or any other food before cooking or before eating?
If by measure you mean weigh: Sure, why not. Counting calories is a good habit.
if i have skinnyfat bitch tits (not so big) can i shred em with just a pushups?
Does anyone make a good Preworkout that is STIM and Creatine free?
Where do calories come in alcohol? I mean what's the process, how is the ingested liquid converted step by step into ATP?
everytime I lower the weights when doing curls I get some ugly cracking between my shoulders
it happens almost everytime I do any pulling exercise
I've tried tensing and relaxing my back but it still cracks
It doesn't hurt but it's very uncomfortable
Any ideas what this could be or other ways to prevent it?
Be conservative; if you're trying to gain weight use moderate, if you're trying to lose weight then use light
Preferably through your mouth
Use a compression bandage on your arm until it fully heals and don't push it. These types of injuries can come from using a straight bar on the bicep, where you're having to over-rotate the arm when your palms are faced towards you.
Weightlifting workouts don't need to take more than 30-45 minutes if the equipment is open
No, you need to lose fat.
Gonna need fuckload of pushups m8
would cardio help against being tired all the time and having a low energy level in general?
Can you surpass your genetic limit with steroids
Nvm, read up, enzymes in digestive system break it up into acetyl-CoA that feeds straight into Krebs cycle.
I'm 10 times more comfortable using the trap bar instead of the barbell for deadlifts. I want to build my posterior chain, is the trap bar deadlift significantly worse at doing so? I'm dyel skinnyfat so if the difference isn't huge I'm not too worried.
You can surpass your natty limit. I suppose everyone has a "genetic" limit where they will just die if they roid too much.
Wait until the numbers get higher... You'll be happy it is "less" work, and the intensity feels fucking glorious. I recently reverted back from a split routine to SL because I was missing the intensity of it kek
No. You can target which place to lose fat from. Eat less, workout more, probably fix your posture and maybe work extra on chest, but that is only going to help significantly if you have underdeveloped muscles.
hy noober
Should I go "to failure" in every set? The last set of each exercise? The last set of the last exercise for that body part? Or never go to failure?
I'm inclined to believe Rip when he says trap bar DL could be much worse than straight bar in terms of risk of injury. I very rarely see people using trap bar at all, but usually it looks very shaky. In normal DL your shins and thighs are the guides that lock the bar in proper, stable position. Using trapbar it's very easy to miss the center of gravity and cause imbalance.
The discomfort you're feeling using barbell is probably poor mobility, it's not going to fix itself, so just work on it instead of ignoring it.
I failed hard on my bench today - the bar landed on my neck. Swallowing is painfull now.
How long will pain last?
Where can I find (better) spotter?
1. Go see a doctor
2. Spotter won't help you if you're retarded and use suicide grip, nobody has reflexes fast enough to catch a bar that suddenly drops
Normal grip. I failed to keep the bar stable and it went the worst direction possible.
i know how shit works bruh but just im still underweight and I dont think that losing fat is a good idea now 53kg/175cm | 116pounds/5'8
Does it look like I'm loosing weight?
Not sure, I've been eating right on 3 weeks now and going to the gym every night.
Scales say no but not sure if water weight
...
someone?
I like deadlifting but really hate squatting.
Is it possible to hit a 4pl8 deadlift without doing any squats? I'm at 3pl8 now but I am stalling.
1) go see a doctor while the option to.fix your crushed windpipe/esophagus is still an option
2) train with the same guy and ask them to keep their hands below the bar at all times
Depends on what you are training for and what your program is. Only going to failure on the last set of your last exercise is the best option if you do not have any program details set in stone yet
Could cardio be a reason to as why what used to get me bloated (4k+ cals @145ish 5'8) doesn't get me bloated anymore?
I'm doing coolcicada's PPL and I'm after hypertrophy and strength.
Yes absolutely. Cardiovascular health is just as important to your mental health as proper rest and nutrition
Make your own
That cracking noise is either the sound of sinovial fluid being squeezed out of your joints (like when you crack your knuckles) or the bones grinding against one another. The best fix is simply correcting any muscular imbalances, which in your case could be as simple as a weak rhomboids+rear delts. You may want to grab some joint support in the mean time however as a preventative measure
What do you recommend for a good home gym?
I have a cheap rack that I squat and bench on, a treadmill and an ab-roller. I was thinking of picking up a power tower for pull ups and dips.
Is there something else that you'd recommend?
Also, I just recently got a foam roller, and I was wondering what are some good uses for it other than working out back muscles?
a mirror to check ur gainz ;)
You can make your own that will be higher quality and cheaper if you just buy the raw ingredients. Arginine powder, beta alanine, creatine, caffine anhydrous and glutamine can be bought in 1lb containers for about $10-20 ea. And those are the only important ingredients in any good preworkout. Add some zero calorie flavored water mix to taste and BOOM! You have a years supply of preworkout for the cost of 2 little tubs of whatever shit optimum is peddling this month
Might do that but ditch the caffiene and creatine
s-so lifting alone wont cure dem feels?
>forgetting 1,3DMAA
do you even want a proper PWO m8
also
>glutamine
>arginine
rofl
Maybe a dumbass question here but I figured I'd ask. If I intake all the water necessary for the day do I still need to keep drinking more? It's not that I mind drinking water but while I'm at work I usually obsess over getting 200oz down. So once I'm off work do I need to keep worrying so much?
Lately conventional deadlifts have been causing me considerable ankle pain, to the extent that today i decided to switch to sumo.
What gives, why would that be happening? Squats don't bother me any, and i haven't sprained my ankle recently or anything...
I drink when I'm thristy.
Works fine.
three weeks isnt enough time dont give up
i want to do HIIT sprints outside tomorrow. i dont know where to begin
how long do i sprint/walk for?
If you are thirsty your body is telling you that you fucked up.
Water intake isn't an exact science, but try drink enough so that you piss clear a few times a day, certainly make sure you piss clear after you work out to ensure you have rehydrated.
IIRC that rec comes from Lylle Mcdonald, so google that name and water for more info.
Depends on the exercises you deem important. For me:
>Squats
Rack / Barbell / Weights
>Deadlift
Rack / Barbell / Weights
>Bench
Rack / Barbell / Weights
>Row
Barbell / Weights
>OHP
Barbell / Weights
>Pullup
Barbell / Weights
For me those are core. Gravy on top of that is dumbells for side lat raise, one arm db row, gorilla press, db bench, lunges and one legged deadlifts.
Try not going to absolute failure, I believe it can increase recovery time required, you are best to be just below that (do some googling to confirm).
In regards to coolcicadas PPL, be sure to schedule deloads every few weeks. That routine has no periodization and you will end up with overtraining problems sooner rather than later.
keep it up, could just be the angle but you do look smaller, if only barely. but like that other user said three weeks aint nothing, good luck and i love you
Is there a way to prevent loose skin? i've seen people way heavier than me that slim down and look ok, and others that look like shit
I'm currently 292lbs down from 323, progress of 7 weeks of doing cutting at around 1500 to 1700 cals a day.
Do i slow down? is it skin genetics? i'm 6ft btw
What's a good heart rate to aim for during cardio? I'm hitting 170-185, is that dangerous? Im a fatty tho
What are some good back stretches? I injured myself 2 years ago and the doctors refuse an MRI so this is all I can do. Only problem is nothing's helping. PT made it worse, chiros ripped me off, doctors just prescribe me stuff. So I'm going to you, Veeky Forums.
So I'm on a cut and I have a few problems.
My first one is that I've noticed my diets has barely any vegetables. I've been trying to remedy this by snacking on bell peppers and celery with peanut butter, and the occasional salad or whatever. Can you guys some vegetables that make good snacks and easy ways to prepare them in bulk?
Second question. Like I said I'm on a cut (~1600 cals/day). However, I eat like 70% of my calories in the first hour I'm up. This usually isn't too bad on days like Saturday, Monday or Wednesday where I don't need to be awake until like noon, and I consider that 70% calories for my missed breakfast and lunch. However, some days I'm up at like 8am, and still eat a 900-1100 calorie breakfast. Obviously this is a big problem, and all I do for the rest of the day is try to drink water and eat a high protein meal at like 2pm. However, I slip a lot and end up eating another meal that's like 900 calories. Is there a way I can feel more full before eating? Does chugging like two glasses of water actually work?
how do i stop being scared about bench pressing?
If you plan on going down to a normal weight for your height, there's no way you're going to avoid loose skin.
Sadly, the surgery is average $15k as well, but you reap what you sow man
how often can i do a relatively intensive ab workout? 5-6 superset exercises, 3-4 sets total
How am I doing?
6 Months in. The dieting is starting to make me hate everything.
1) What's a good weight and physique for someone who is 6'2? Any celebrity comparisons?
2)I don't want to squat due to always hurting my back, faggot i know, but my leg day consists of deadlift, leg press, leg curl, leg extensions and calf raise. Is it enough for sick quads?
nah you dont need to have loose skin. Just do massive amounts of roids.
are you trying to lose weight or did you start lifting?
When you guys make your chicken breast + broccoli meals for the whole week, do you cook the chicken breasts yourself, or is there a place you can get them precooked?
Whats the best kind of chicken breasts to get?
what kind/brand do you get?
> (for cutting)
is it even worth trying to find my 1RM?
I only do sets of 10 reps and gradually increase my weight, but Ive never tried to get a one rep max with as much weight as I could.
Get supermarket brand (I use thighs as fat helps me meat macros). Just salt, pepper and 30 mins in the oven.
is it pretty easy to calculate calories with them? do they have that shit on the packages?
do you cook all of them at once?
also, are you supposed to cook the broccoli?
what do?
Just use something like myfitnesspal to calculate the calories.
I get 2kg frozen mixed veggies (peas, carrot and corn), 2kg chicken. I put the chicken in the oven for 30 mins (cut it up first), then portion it into 8 containers and pour veggies over and freeze it. I can warm it up with 5-6 mins in microwave.
Each one comes out to 500 or so calories. I have 2 a day which ensures I get a lot of protein and a lot of veggies daily.
Buy it frozen, that way it cooks when you microwave it.
How do fatties get so fat? I'm 67kg right now and bulking I am struggling to eat more than usual, how do you niggas do it? Also, what weight should i am before i can cut and see some progress
thanks! now I can finally into cutting while having an actual meal plan
My brother and girlfriend have shown me how.
He gorges on take away 2x a day, normally 3-4 thousand cals a hit. He puts on like 1kg of fat a week when going bad.
She puts sauce on everything, it doesn't matter what I cook her she will drown in in BBQ sauce, Hollandaise or similiar. She says it's because she is american lol.
np. That's how I cut. 2x those meals a day and 1x 1000 calorie dinner. Puts me on 2000 calories, if I'm not losing weight fast enough I just increase cardio.
I guess you get used to it, i still haven't, hopefully soon
>I guess you get used to it
Cutting? What's bothering you? If it's hunger, try drinking black coffee or green tea. The caffeine staves hunger. Also look into intermittent fasting, it's a trick to help you stick to a cut.
I have multiple questions:
> if a girl invites you to an edm festival (foam wonderland) does that mean she likes you?
> what does it mean if the girl invited you to stay in a hotel room with her and her brother that they rented for the festival?
> I noticed that she straightened her hair once and complimented her on it. If she keeps straightening her hair, is that a sign that she like me?
> if she constantly plays with her hair when we're talking,(almost like she's trying to bring attention to the fact that its straightened) is it a sign that she likes me?
pls respond Im an autisimo
That block basically confirms you are over thinking it.
Nope, i was talking about bulking familia, in response to your first answer lel
stop eating shitty food! a single meal shouldn't be over 1000 calories! 400-500 calories max bruh
>drink black coffee (curbs appetite)
>drink lot of water (2-3 gallons a day)
>save your big meals at night before bed.
to address your question about vegetables, I like to get those steamer bags from the grocery store. they cost $1, they're low in calories, and they're easy to make.
Try drinking calories if you are struggling to take them in. Look into making a big shake with milk/oats/whey/olive oil as a base. You can play with amounts to hit your calorie/carb/protein/fat (respectively) requirements.
In both the brother/gf cases. They consumed calorie dense food, which is also an option. It's easy to get 2000 calories from McDonalds compared to from chicken breast and broccoli. You could look into peanut butter, nuts, oils and avocado for example.
I can't help it man
we're also gonna match what we're wearing for the festival
> tfw lifeguards so I have to cut to get from 15% to 10% bf
>a single meal shouldn't be over 1000 calories
I love big meals. I'll commonly cook a nice big roast and devour it.
>use machines
>use light weight
>have someone spot you
If you like her make a move. It's that simple. Just be a man for 20 seconds, it may be one of the best things you do.
If it was easy fucking everyone would do it, that goes for lifting as well.
depends on your goals, and what your body can handle...arnold did 30 minutes of abs after every workout, but he was a god at lifting
I need validation, confirmation and, reassurance that she likes me, sue me
I have a problem with not being able to make a move unless I know a girl likes me
can't do that when you're on a cut, and you especially can't do that when your cutoff is 1600 calories
>can't do that when you're on a cut, and you especially can't do that when your cutoff is 1600 calories
I'm doing it on a cut right now.
Personally, if my cutoff was 1600 calories and I was a male I wouldn't be cutting.
Arm has been painful every workout past few days. Should I go light or just not workout for a while?
I DEPEND on foam roller for quads, hams, and glutes. doesn't always eliminate soreness for me, but I'm confident that it reduces it.
Define the pain.
It's not sharp but it's not doms. Feels like either a tendon or maybe the tricep but I'mt not sure. It gets painful when i lift and goes away shortly after the gym.
>snacking veggies
large carrots. those are one of my favorite quick stops to hunger.
also get spinach if you haven't already.
for your breakfast problem, eat oats. it's the classic. if you need, add in some fruit or peanut butter. that should be, at most, about 250-350 calories. accompany that with black coffee or tea.
If oats don't make you want to not eat, I don't know what to tell you famalam
I would take some time off and if it doesn't go away go to a doctor.
Best not to get medical advice from Veeky Forums.
would it be a bad idea to ask her friends if she likes me/ has said anything about me/ has a boyfriend/ etc?
My top two abs are developed properly, while my lower four are lacking severely. I know that body fat plays a big factor in lower ab visibility, but the top row clearly sticks out comparatively. Are there lower-specific exercises to make up for this?
How do i make my gf take gym more seriously?
Afaik it's impossible to isolate parts but broscience says leg raises target the lower parts more. So switch to those just in case.
Is doing 12 sets a day, 4 days a week, enough volume in a routine? After 6 sets a body part on a ppl day i dont have the energy to pump out anything more at a decent weight, yet i see routines on here that do 12 sets to 30 sets per bodypart. How the hell ?
pls respond, I'm not even trying to bait