QTDDTOT Musclearmbird edition

About a month would be best, health>gainz. But dont trust me, im just a guy on a Iranian leaf collecting form

Does anyone know any UK supermarkets that sell the Veeky Forums type of oats? (pinhead/steelcut) I've not been looking very carefully for them, but whenever I've passed through shit like Aldi, all I can find is fucking porridge oats.

Try DB flies?

Nigger, you don't even know how bad it is. Could be a couple months. Could be a couple years. Could be never if you let that shit heal on it's own. Joint dislocations are serious injuries. See an MD.

Just do bench press and eat, lanklet.

Fine for a curlbro.

livehealthy.chron.com/starting-strength-dumbbells-4203.html

Quaker is fine, they are in most UK supermarkets

They're also known as "Irish oats." They should be next to the regular oats at your grocer's.

How do I seperate the no homo 'mirin bros from the yes homo please breed my slutty ass bros at the gym?

The ones who want to breed your ass will touch you.

Halp.
2013 I stopped lifting because I had constant pins and needles in my left arm.
Started again in 2015, stopped again because of pins and needles in left arm.

2016 started again and the pins and needles are back. Saw doc, told to rest and take antinflammatories, and told to go back if it persists for a month.

I want to lift again. But I'm afraid of permanent damage. Am I being a pussy or sensibly cautious?

Should I ignore these pins and needles and continue to lift regardless?

Sounds like thoracic outlet syndrome.

This might help:
painscience.com/articles/spot-04-scalenes.php

Halp.
2013 I stopped lifting because I had constant pins and needles in my left arm.
Started again in 2015, stopped again because of pins and needles in left arm.

2016 started again and the pins and needles are back. Saw doc, told to rest and take antinflammatories, and told to go back if it persists for a month.

I want to lift again. But I'm afraid of permanent damage. Am I being a pussy or sensibly cautious?

Should I ignore these pins and needles and continue to lift regardless?

NAC and Glutamine suppliments.

user who made the other QTDDTOT here

>I apologize, someone sage the piss out of the other one, I did a search and there was no thread until AFTER I write out my post.

Anyway, I sling around an 8lb sword for fun, and I worried I'm doing damage to my rotatory cup. Any supplements/strictly shoulder workouts that don't require equipment? Help!

Thanks dude. I deleted my post because of lack of muscle arm bird.

You didn't make the last thread friend :)

You'll be fine.

What about extended periods of work? I'll do some drills with the damn thing and my shoulders let me know 'hey fucktard, chill'. Could I even go heavier?

5'4, 140, and I curl 30 lb weights last time I went to my friends house? I have no idea how to measure strength here.

Depends what you mean by that. Is it just an ache like you might get from running up a hill hard, or is it a sort of pinching/tearing pain? The former just means you suck. The latter means you're broken and should google "shoulder prehab" and pick a few exercises.

Its weird kind of pain, not an ache or pinch/tearing, as I have had both happen in other circumstances. (sometimes at the same time! woo.)

Thanks for the info, studying up my shoulder anatomy and shoulder workouts

16% bodyfat. How much bodyfat can I hope to lose in a month while trying to retain most of muscle mass? How about 20% bodyfat? Or 13%?

Also as a rule of thumb people say to lose around 1-2 lbs per week to keep muscle. Lyle mcdonalds with rapid fat loss says to lose a lot more while maintaining muscle. Is the first statement true or what?

Depends. If you exercise and eat a fuckton of protein, like 2.4-3.4 g/kg lean mass (about double the usual recommendation), you might be able to put on muscle during a cut.

You'll probably not get much below 10% without special efforts like carb cycling and drugs.

This seems the place to post this, I was at the gym yesterday and my jaw felt tight like when you open it the maximum amount and it felt tight like after a night of molly couldn't open it maximum, I was stretching it and fucking with it for a few minutes in the gym, closed my mouth and the right side of my jaw popped really loud, almost like popping a bag of chips, it was so fucking weird I giggled like a little kid for like 20 seconds after. My jaw felt great after though, no tightness or weird feeling anymore although it was a bit sore.

What the fuck was that and why did it happen, felt great after but I've never had that happen

Pins and needles in your limbs, is this not a blatant spinal disc issue?

What exactly is clean bulk? Just eating healthy food on a +500 surplus? Or a slower bulk like +300?

TMJ disorder?

"Clean" means you don't eat junk food.

To in the UK see a rheumatologist/ neurologist you have to go through the GP (family doctor) and wait for a referral.

My GP has told me to wait a month and see if it subsides. Do you reckon I should go back for a second opinion?

I am concerned about a herniated disk.

However, do have discomfort in my shoulder joint, and believe the origin of the nerve irritation could be here.

Should I just an hero? I don't think lifting will get me out of this hole
>have serious body issues through out life
>never fit in with anyone
> decide by high school I would speak as little as possible until I was presentable
>try to get fit
>fail miserably by mid hs on both accounts
>find out everyone thought I was a sex freak 2 years out
>still a virgin
>still hated

My only other option is to gtfo. I'm getting slim but here is fucked like everything else.

That or do you guys know how to not be an asshole?

I considered clean bulk to be 1. Not eating junk food and , 2. Eating a controlled calorific surplus, paying attention to macros, that is enough to increase weight without putting on too much fat.

is falling for the powdered jew worth it?
I had some free samples I really enjoyed but I'm not convinced yet.
Me and my gf only eat meat like twice a week so I'm not sure about my protein intake.

That's a strict bulk.

Yeah, being a social outcast sucks. Make some friends.

1.2-1.7 g/kg lean mass. Double if you're cutting. How you get there doesn't really matter that much.

I have heard that exercise might contribute to insomnia. I never have this problem when I lift weights. However, I have trouble sleeping if I did cardio that day. Is there an explanation for this?

I used to have this issue when I just did Muay Thai or Triathlon too. Picking up weights was a godsend in that I never had issues sleeping even if I worked out immediately prior to dinner-bedtime.

Don't think I have that disorder I'm sure I would have noticed it by now or have it effect my life somehow ?

im looking for a routine for strength.
I have a squat rack, 300lbs plus a bar, pull up bar and gymnasic rings.

Life only allows 2-3 days a week to workout.

I can feel my right side wirking harder than my left on squats and deads. Is my right side working harder to keep up or is it working harder to compensate for lazy left?

TMJ is the temperomandibular joint (i.e. your jaw joint). When it's disordered, it just means that it gets stuck and pops and cracks a lot. Like what you experienced but all the time.

Stress hormones can interfere with sleep. Cardio generates a fair bit of those.

Starting strength or stronglifts.

Could be either. You'll need to do one-sided work to test if one side is stronger than the other. If you have no experience with this, consider talking to a physical therapist or a very experienced personal trainer who knows about left-right imbalances.

Looking at the clean bulk made me think:

Eating a 500 kcal surplus daily is a medium fast bulk correct? A 300 kcal surplus is a slower bulk that lets you stay as lean as possible.

What if you have 1 cheat meal per week? And what if on that day you eat only the protein of one meal and have a bigger cheat meal afterward?

BroI tried making friends. Everything I talk to somebody an immediate wave of fear comes and all I can do is react unless I've come up with pre determined dialogue.

Whenever I meet someone old it sounds like I should be in jail. You ever watch the brave little toaster?

Trying to break into 3x5x80kg BP this week, I did my first ever 1RM, lifted 90kg and was surprised how 'easy' it was.

I want to try 100kg aka 2pl8 in exacly 2 weeks.

Thoughts?

>1.2-1.7 g/kg lean mass
does that count for restdays too?
anyway seems like I have a deficit regardless since I don't get nearly as much as that
Maybe I can get some more free samples so I can judge for a longer period of time than two weeks

Here's my advice. It's not perfect.

1. Don't wait until your are perfect and presentable before you start talking to people. This is a lonely road I have taken. The loneliness can sap your motivation.

2. Read more, and read widely. This will increase your attention span. This may allow you to find new interests.

3. Watch some shit everyone watches. Game of thrones. The walking dead. The news. Whatever people around you talk about. Now you can participate in more conversations.

4. Persue your own interests.

5. There's always a trade off. Personally, I am slightly oblivious to some social ques, struggle to maintain friendships where my role is unclear ( I'm a great co-worker, Co-student but just friend? Not that good at it) and have eczema. But I'm tall and well endowed, have good conceptual recall and don't mind spending time on work.

6. If you're feeling that shitty, you will be able to logic yourself into thinking Suicide makes sense. If you're stuck here, see a doctor. Reach out and get help. You might thank yourself later.

I would look up Maslow's hierarchy of needs. Look after the bottom layer of needs. (Note, scholars debate if sex should be omitted, and that its only there because of our hypersexualised society). Once you have these down, you can work your way up.

Good luck dude.

I didn't kill myself when i hit rock bottom and I'm very fucking pleased about it.

Every day.

Read "how to win friends and influence people." Get an older copy. As old as possible. You'll avoid the politically correct crap.

You're bulking. Your entire diet is a giant, endless cheat meal. Get your kcals and macros and don't worry too much about it.

I am gonna do 3 back exercises on back/bi day, what are the movements and set-reps?

If you don't know this, you probably shouldn't be doing that. Just go to the gym and fuck around if you want to go to the gym and fuck around. Don't try to make others complicit.

When I'm doing standing OHP I feel like i'm going to snap my shit in half backwards.

>pic related
>except I'll be dead when it happens

Why is that a gif by the way

I dunno

I just googled bent over backwards...

actually im looking to mix up my back routine, I've been lifting for about 3 years and just wanted to see what fit would suggest.

I typically do
bent-over rows 5x5
lat-pulls downs 3-4x8
seated close-grip cable rows 4x12

Abdominal brace
youtube.com/watch?v=h3n8z1wy_SQ

and stretch your lats.

Gifs are just images. They can be animated, but they don't have to be.

>no diddly

Chins, kroc rows, rear flyes.

Dumbbell ITYWs, inverted rows, back planks.

Front lever, one arm chins, yates rows.

Face pulls, OH shrugs, reverse hypers.

Clean, snatch, deadlift.

Like I said. If you can't figure this out, you probably shouldn't be doing this.

>Started SS 2 months ago
>made noob gains
>gains slowing down
>Only at 105lbs Bench

It's still better than the 75 I started at though. Am I not eating enough/getting enough sleep?

Is it time to move on to a new program? If so, What's a good hypertrophy program to go into after SS?

So i'm well into my cut now and i've axed 95% of the shit foods from my diet except picrelated.

Does diet soda fuck with you during a cut?

It seems to be the only thing that helps my sugar cravings

What are the purpose of these weights?

are they any good for OHP?

Is soylent just a meme? I'm wondering if I can just order 7 bags and survive for the month on it. Also unsure if this goes on Veeky Forums or Veeky Forums.

Yeah but it's still a clean and slow bulk. If you go over the kcals for a day per week it shouldnt be a huge problem right?

Kind of a silly question here but I get random bouts of motivation every now and then and I feel like it's a waste if I don't do anything and it passes. I'm constantly told that I should stick to my routine, nothing less nothing more, so I was wondering if there was an acceptable form of exercise I can do at home instantly to take advantage of the adrenaline?

Is fat loss from 15% bodyfat supposed to be so fucking slow???I barely see a difference every week on my body.Am I supposed to carb cycle and refeed or can I get to 10% just by eating less?
I can't stand looking at my last remaining fat anymore knowing I will look incredible when lean but I don't want to go on some crazy crash diet

I dead on squat on leg day

yeah dude I know all the lifts just wonder how to put them together. you only listed general lifts no structure

Are you sure you popped it in right? Anyway, if youre sure you popped it back in correctly just take a week off an eat especially heavy and big, and get more sleep than usual. Youll heal it quicker and probably come back strobger than before. Thats what happens when i break for a week anyway.

Work up with heavy singles to a 1RM and then rep out twice at 85%.

It. Doesn't. Matter. Just get some volume.

Maybe. Depends. Some people have a real hard time getting to even 10%.

Go for a run.

I drop 5 pounds with every set I do. For example:

Doing military press with dumbbells:
>start with 55 pounds, go till failure (usually around 12-14 reps)
>rest a minute
>pick up 50 pound weights, go till failure (usually around 12-14 reps)
>rest a minute
>pick up 45 pound weights, go till failure (usually around 12-14 reps)
and so on...

Is this normal or should I keep the dumbell weight constant throughout the workout? I try to hit that 10 - 14 rep range but find it hard to do so without dropping 5 pounds each set.

Deadlift day was yesterday, struggled to get my last rep out and my back's still fatigued (it's nighttime now and I went to the gym yesterday morning). It's not doms or snap city or anything, but if it's still tired tomorrow should I still go do squats and bent over row?

It's passable food. Low protein for weight lifters, though.

Like dumbbells, but for both hands. You can press them, sure.

It's fine. Kcals are what's important.

2 months of 1.5x a week benching and 2.5 lbs increases per workout should be a 30 lb increase. It's on the light end, but you're fine. You should be gaining weight and sleeping a lot and not doing much other exercise, though.

Warm up and see how you feel.

As long as you're making gains, it's fine.

>aspartame

I've been lifting for two months. My deadlift is wayy stronger than my other lifts.

Bench 155 5rm
Squat 210 5rm
Diddly 315 5rm

Can this be explained by the fact that I've got a strong back and grip from working construction or is there a more serious mobility or imbalance issue I need to correct?

Im having trouble finding a routine for deads
All I want is to get stronger
My max is 285 lbs

Lately for deadlifts I've been doing 1x5, 1x3, 1x1 increasing weight each set, but its become really hard to increase the weight. Even if I deload and do a 5x5 im not making progress.

I wrote something before this but it got too wordy, so TL;DR version (it's still pretty long):

- I want a copypasta or pic of an at-home exercise routine for women (I have dumbbells and I can buy some more, but that's all the equipment I have and I don't want anything $40+)
- I accidentally nearly starved myself to death 2.5 years ago* and lost a LOT of muscle and gained a LOT of fat in my recovery, despite still maintaining and "average" weight, and have been sedentary since. So I'm weak and unhealthy af, and I'm not sure how that might change my needs.
- I want to lose weight, but it's hard telling what my goal is, since I want to lose fat and then gain muscle. I lost 12 lbs. through dieting back in fall and winter and looked pretty good at 98 lbs., but was still a bit squishier than I would have liked to have been. I gained it all back since the beginning of this year when my depression came back, but I'm ready to take back my life and I'm excited about exercise this time.
- I guess my goal is to just have a fairly flat stomach, nice ass, a healthy heart, and strong legs/arms/core. It's not really a target weight or anything.
- I want to know if it's best to lose weight first and then when I'm sufficiently thin, build muscle. In this scenario, I picture myself working back down to like 98 (maybe plunge to 95, I really do have a lot of fat on me) like I did before but with exercise in the mix this time, and then build muscle like in this exercise routine I'm asking for.

* As for "accidentally starving myself", I have an anxiety disorder and it was pretty severe back then over "food safety" or whatever. I knew it was ridiculous, but I'd just go into this panic response when faced with food that got worse with time until I went on meds. I've nearly got it conquered now, aside from a few eccentricities, and don't even have to take meds anymore. The depression still gets me, though, but I just can't open up about that with anyone yet. So that's what happened there.

I wish I can go for a run, literally homeless everywhere, it'd be more like an obstacle course.

I'm a 6' 160lb skinnyfat and trying to cut at 1600 cal while lifting to drop from around 19% bf to at least 15%.

Am I eating too little?

I used Scooby's calculator, but there is a pretty big jump between little exercise and light exercise, so I went with little since I'm pretty sedentary aside from lifting for about 45 minutes 3 days a week.

My lifts are stalling a bit, but I've only failed the last rep of squats so far.

That looks about right user

Could be. You could also have long arms and legs for your height. It's probably not a problem.

Deadlifts are hard. Do other exercises to supplement. Rack pulls (just below knees to lockout) and partial deadlifts (floor to just above knees). Deficit deads (like standing on a platform or snatch grip) might help, too. You're probably not advanced enough for some of the other variations. Just alternate deads/rack pulls/partials from week to week.

Shoot for a BMI of 20 +/- 2. Yoga is probably plenty for your goals. Look into the program minimum. It's designed for kettlebells, but you can do it with dumbbells.

Build a hungarian core blaster and do swings?
davedraper.com/blog/2006/12/27/the-best-10-youll-ever-spend-on-home-exercise-equipment/

You would probably be better served with a recomp or slow bulk if you expect to get stronger.

thanks

what the fuck is RM??

Here it means "rep max," as in the most weight you can lift for a particular number of reps. Usually referred to as something like "3RM" which is the three rep max, or the most weight you can lift for three consecutive repetitions.

oh ok cool my first thought was people were just taking the "o" out of RoM but thats retardeded

looking for a Nike running shoes, lads. what is the greatest and latest from them?

I have little contact with people outside of work, family and Veeky Forums. Would entering coccoon mode be a good idea so I can focus on lifting and studying? Or am I technically already in a sort of coccoon mode?

secure-store.nike.com/us/en_us/pd/free-rn-flyknit-running-shoe/pid-10952348/pgid-11044470

You are cocoon mode. This is generally bad for your mental health. You can study and workout and eat with others.

Beginner here, whats a good guide for squats? I feel like I'm doing them wrong.

Start here:
youtube.com/watch?v=PkQb2LJtLgo
youtube.com/watch?v=JRxp6Pq7Aqw

Hey, Veeky Forums, this is weird, I can't get myself to eat.
Like, I'm not depressed or anything like that, I just can't eat for some reason.
I try and eat, but it feels like my throat is closed off and I can't swallow. I've been able to drink water, but it feels.
What should I do? Even smoothies feel like they're blocked off.

Possibly dysphagia. Causes range from mildly bad to extremely bad.

Massage on the X's.

triggerpoints.net/symptom/difficulty-swallowing

If that doesn't help, see a doctor ASAP.

bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

According to this there's no point in eating more than 0.82g/lb of protein per day unless you're on steroids.
So why does the sticky suggest numbers like 1.5g/lb on a cut?

You don't need more than 1.2-1.7g/kg lean mass to maintain or bulk, but more doesn't hurt you. On a cut more might even let you gain muscle. 2.4-3.4g/kg lean mass is about right.

sciencedaily.com/releases/2016/01/160127132741.htm

Any sources on those numbers? Because your link says nothing like that.