QTDDTOTT

My lower back will occasionally start hurting after bending down or doing something in a squatting position for a bit (washing a car rim, picking up something I swept up, etc.)
For the longest time I thought it was just from having a weaker back/core because I had just started deadlifting, but after doing it for a couple months and the pain is still there, I'm starting to think something else might be involved. On top of that, I started a program two weeks ago that has me squatting three times a week, so I'm worried I might fuck up my back.
Anyone know what's going on?

I've been doing the standard plan the guy that works at the gym gives to every beginner and looking for a better routine, so which is better to bulk:

>full body monday, full body wednesday and full body friday
or
>upper monday, lower tuesday, upper thursday, lower friday
or
>push/pull/legs 6 times a week
or
>another suggestion

thanks in advance

Do certain fatty foods deposit fat to certain areas? E.g., do donuts put fat in the ass and fries to the gut?

i just lost like 20 pounds from 180 -> 160 and Im not watching my calories anymore since I'm kind of the weight I want to stay at, should I care? I'm still lifting i jus tplan on cutting when I get back up to 180 again.

Is 2 exercises per body group, 2 groups a day, good enough of a workout? Im usually tired, but i see routines with 8 or 10 exercises, and even after a year i couldnt do so much exercise at the correct weight, without cutting 60% of the weight

Chin up might be better but either works

Dude what, what makes you think that?

Do i flex in CBT threads

If I have 16oz of raw ground beef that's let's say 1000 calories. After I cook and drain it, there's about 10oz left. Is that 10oz of cooked ground beef 1000 calories? If not, is there any way to estimate what it is?

the calories are still there dude its not like they boil off

>I gained weight by not tracking my calories but then I started to track my calories and got to the weight I want to be at, so now I'll stop doing what got me to this point.

no, your genetics do. And fats don't make you fat, eating too much fat, or protein, or carbs, will make you fat. Imagine you're a balloon. The more you eat (without working out) the fatter you'll get and fill out that balloon in the shape it was made to expand to.

read the sticky and then SS

If you strain it, you're powering out water and some fat. You probably lose at most 100 calories, but you shouldn't be pouring out anything.

but generally, yes, those 10oz of cooked beef is still the same calories of the 16oz uncooked beef.

It is a one way ticket to overtraining and making no gains.

Skip the middle day, and do something like greyskull LP, where youg a semi split.

So ohp/chin up/squat the first day
Rest the second
Bench/row/deadlift the third.

You might want to switch that up from time to time if you find the second days lifts are weaker from lack of recovery. But if not, just keep progressing.

No point in higher weekly frequency if it isnt giving more hypertrophy or strength.
2x a week is suboptimum, but better than training without any recovery.

What position are your hips/lumbar spine?can you take a pic?

Sounds like either too much flexion or too much extension
Fullbody 3x a week.
Linear progression.
I recommend either greyskull lp or ss.
I would avoid icf, and modify sl so you drop the volume down when it interferes with progression

Get your 3x5s in, do your due diligence until you get 1/2/3/4 and then switch to a ppl with a double progression model, so you are inducing overload both with volume and intensity
No.
I dont count when bulkan.
I also recommend intermittent fasting, even for gaining weight.
Workout only 3x a week.
Rest between sets.
Sounds like you need to hop on a novice program. If i am missing the mark, and you have intermediate lifts check out practical programming and strength.
But i am getting the impression you need to do your 3x5s

Thanks. I was mostly just curious how much, if any, was lost from the grease left behind.

Chin up has a slightly higher affinity for lats, pull up has a slightly higher affinity for traps.

There are emg comparisons that are googlable
And pump up, and play the lighting and angles to your advantage.
You just dont do that if you want to give an accurate portrayal of your progression, or if you want a bodyfat estimate.

Dont post in cbt threds. Only leads to mental illness

He is talking about the rendered fat.
If you really care, you can collect the juice, freeze it, scrape the fat off the ice, weigh it, and roughly calculat the calories from there.

Personally i dont find it useful to count that shit but 1tbsp of fat is ~90-100 kcal

Please respond..

i need to build muscle too, "dirty bulk" if you will.

I started a PPL routine with a buddy and have started to get good results (my bench is up to 225 5x5). Last week I started to take a boxing class which is 5 days of hard cardio and abs and legs for the most part.

How kill are my gains? My shoulders can literally not keep up with the boxing stuff. I just don't want to see my bench or OHP stall because I can't lift the motherfuckers. Also I want to add swimming into it because I fucking love swimming. I'm just afraid it is too much.

Any help? What would you guys do? I'm thinking of dropping the leg day, doing the boxing and consolidating both push and pull to one day so I can get my free weights in while still doing the boxing. Maybe do the boxing three times a week? I've been pretty much doing two a days for two weeks and it is killing me.

>37323339
>What position are your hips/lumbar spine?can you take a pic?

I think it's relatively normal had a bit of apt for a while from sitting most of my life, but that cleared up once I started squatting correctly

And here's where it hurts usually. It's more of a subtle ache than unbearable pain.

I tried nofap for awhile and my drive fucking plummeted. Now I jack off once a day to porn and the other night my girlfriend blew me to completion and I still wanted to fuck her right after. What gives?

Looking for a bit of help regarding diet. I'm looking for a protein heavy, low carb meal. I know I'm not eating enough but feel full. So far today I had 13 shrimp, stirfry noodles, a bell pepper, a garden salad and two slices of raison bread.

Any options I could go for a high protein, low carb snack? I could go for a couple eggs and a can of tuna, or a protein shake on top of all that.

Anyone have any experience with Intermittent fasting? I've been doing two 1000 calorie meals, one at noon, one as close to 8 as possible. Then hitting the gym, so probably leaving me at around 1800 comfy deficit. The only problem is going to the gym in the AM off little food has proven to be challenging as fuck

This is only day 2 though, I'm assuming my body will adapt and getting through workouts will become easier

Meat in general is gonna be your best bet. If you want something packaged then go for jerky hands down. If you're willing to cook then it's time to fall for that skinless boneless chicken breast meme

Lol nah nigga nah it's time to bulk but slow bulk on food that's good for gains.

no fap is bullshit broscience

beef jerky

I did IF and lifting while fasted was not a problem. The drag was mostly mental. I would go without eating until 4, lifted at 2 and stopped eating like at 8.

I meant a pic of you squatting, ya dingus

Damn only four hours of eating? That's fucking raw dude I've been having a hard go of it with noon to 8pm. Does it get better?

forgot to add that drinking coffee beforehand or a preworkout does wonders.

I saw a thread about a week ago about a guy laughing at some dude because he walked (or ran) to the gym every day instead of driving his car.

my gym is nearly a mile away from my house.

Does it make me look beta as fuck if instead of driving I just ran there every day as my warm up? unless it's raining or something.

Breh, do whatever the fuck you want.

I am a dingus. I'm sorry
Might be a while before I get a picture of that though because my roommate doesn't come back for a month. I'll be alone for a while.

What are good macros for a reforming fatty losing weight?
>Those carbs.
Also what's the most calorie heavy food with low carbs? I find it hard to reach 2100 cals without rice

macros don't matter that much when it comes to just losing weight. drink olive oil if you don't want to fill your budget out without carbs.

Any home gym master races gave any recommendations for adjustable benches? Amazon prime is preferred but I'll buy where ever for a good price.

can anyone help me, I want to split my Chest Shoulder Triceps workout into 2 workouts, Chest Triceps and the next day Shoulders. Is that a good idea?

No. Don't work anterior chain back to back. Do them after a posterior dominant workout such as back, or legs.

so legs shoulder than chest triceps?

authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/ thoughts? I always thought a deficit was about the same as keto but this says keto is statistically significantly better.

I've been doing keto and having some success but its tough to stick with for long periods of time.

Can't afford gym, can't afford weights, what are some things fellow poorfags lift that work good? Should I just go outside and lift fucking rocks or something?

Chest/Triceps
Legs
Shoulders

Started following a diet, and properly exercising now. Inputting all info into myfitnesspal.
Just wondering, after the hour of cardio on the elliptical I did earlier, should I follow myfitnesspal's calorie burned calculator, or the one of the machine? I inputting weight and age into both so I figured it's as accurate as it can be.
The elliptical read 1025 calories burned in 1hr, with 5 mins at level 5, 5 at level 10, 30 at level 15, 10 at level 16, and 10 at level 17. The max resistance level on the machine is 20, for reference. I averaged about 5mph.
However, myfitnesspal says I have burned 1,143 calories for doing the same exercise.
And to add some more confusion, shealth on my galaxy s5 says that for all the time I spent walking/at the gym I've burned 988 calories for the day. Should I just split the difference? Are any of them even near accurate?

What I've been doing so far is just taking whichever number of the three is the lowest and putting it into myfitnesspal as my exercise, just to be safe.

bodyweight exercises.

Did weighted squats for the first time two days ago. Now there's a pain in this bump in my lower neck. Is this normal or an injury due to bad form?

Amazon has adjustable dumbells for $30-$40. Planet Fitness is only $10 a month. Is that too much to scrape up? Do you have a family member you can ask for the cash at least?

Probably placed the bar on your spine instead of on your traps. Don't do that.

I have super tight shoulders, to where it's painful to even get my hands on the bar at the widest point to do squats. I've been doing shoulder dislocates every time I'm in the gym but it's been a few weeks and it has not improved at all. Anything else I should try or is it just going to take longer?

What are some really good snacks to satiate my appetite while at work? Protein shakes just don't do it. I have access to a fridge btw

Can I have some OHP tips?

Going to press 75 tmrw and I feel like it's going to be tough, 65 was tough already.
70 I cheated in a way. I used a preset barbell and had to do a clean to pick it up. It was a lot easier because I did a clean, but I also put a foot forward. Did some reasearch on that and I shouldn't do that.
So what are some OHP tips?

Im 5'8, how do I stop feeling disgusted with myself about my height? Why is everyone so tall?

I'm at the gym right now and a pt has a client squatting an empty bar, not to parallel, with small plates under the heels of her feet, causing her to lean forward.

What is the purpose of the plates?

Just started lifting about 2 months now and I've been doing ohp/chin up/squats and bench/row/deadlifts and have been going 3 times a week. I was wondering if there was any daily workout or body weight routine the days im not going to the gym that i can do, or should I be resting the days I'm not going?

I'm almost a month into SS with a bit of experience beforehand and the weights are starting to get hard
I did 1pl8 squat today and it was alright but I feel like it wont be long before I start failing reps.

I'm also eating on a deficit and would like to stay on it for at least another month, is it expected that I'm already finding moving up weights hard?
Would eating at maintenance make a big difference?

No planet fitness around here, just a ymca that wants like 80 a month

I do those

The plates are ghetto weightlifting shoes used to engage hamstring activation, more hip flexion. Forward lean with small plates underneath the heels means that PT has no idea what the fuck they are doing and should learn biomechanics bar path.

I used to squat with the small weights under the heels for years until I hit 495lb squat and got a pair of Nike Romaleos.

If it's that bad you should probably tend to your thoracic spine mobility too.

Clench your ass so hard that if I were to put a piece of coal between your buttcheeks, a 14 carat diamond would fall out when you relaxed them again.
Make sure your grips isn't too wide.
Make sure the bar ends up above your ears and not in front of your face @ lockout.

The lift doesn't get easier by cleaning the weight first. If it felt easier it was due to other reasons.

>What is the purpose of the plates?
To make up for limited ankle flexibility. That's not what's causing her to lean forward.

>should I be resting the days I'm not going?
Depends on how your program is set up, really. But 9 out of 10 times the answer is going to be yes, you should be resting.
Stress -> Recovery -> Adaptation. Stress is training, recovery is rest, adaptation is gains. You can't skip a step in this process.

>Would eating at maintenance make a big difference?
It would. And at those weights you'll probably find that you can build some muscle and burn a little fat eating at maintenance. You can definitely build some muscle at least, and that will increase your BMR making it easier to burn calories long-term.

Either way, if it's starting to get tough, you need to start making smaller jumps in weight. If you don't have access to micro plates, try to make something yourself that you can bring with you to allow for 1 or 2 kg jumps.

P-please respond?
..please?

Its not possible to fully isolate the teres, but your best bet is very wide grip pulldowns. Be mindful of the weight on these, its not a movement to go super heavy on.

Its also possible that you have either a slightly imbalanced posture (which can be fixed) or assymetric attachment points (which cannot).

No pulldoen machine.
Any free weight alternative?

Also i dont need a real isolation, just something that hits the shit out of it. Preferably unilateral

If you're strong enough for it to be a light movement, wide grip pullups (the wider, the more teres involvement) work. But you have to be careful with this because it really is a movement that can beat the shit out of your shoulder. There's no unilateral equivalent that I've found but maybe I'm missing something.

pretty please can someone post a Veeky Forums food thing, about to go shopping

Guys, why can I squat deeper with a narrow stance than with a wide one? Isn't supposed to be the other way around?

How wide and narrow are we talking here? because that changes things a lot.

>Isn't supposed to be the other way around?
It comes down to your individual hip structure.

Can I do OHP and Chinups on the same workout?
>following Greyskull now

Narrow - like 2 inch less than shoulder width

Wide - shoulder width or greater

You're supposed to do chins and overhead presses in the same workout.

I heard/read that it takes 72 hours to start losing muscle without eating. So technically, if you can cope, could you not do a 24hr fast/eat very little a few times a week to speed up fat loss? Red pill me

its impossible to know for sure without a video, but it sounds like either you've got crap hip mobility or you're rounding over to force depth on the narrow stance. Or it could be the case that you're built better to squat very narrow but that's fairly rare.

I guess it's just crapy mobility then, gonna work on that

It's not that simple unfortunately. The body isn't a machine. You can have guidelines but you can never have hard and fast rules. The simple act of fasting might change the picture completely.
That said, I often do a 24 hour fast a couple of times a week when I want to lean out a bit. I might lose some lean mass in the process - it's hard to really tell.

In that case I may only do it once a week. And decide to discontinue/continue doing so based on losses

Just be smart about when you do it. Understand that muscle protein synthesis peaks around 24 hours after a workout, so you DO NOT want to be fasting the day right after a hard workout. You need nutrients at this point. But if you ever have to offdays in a row, the 2nd day is a good day to fast. You can also fast after an easy workout where you focused more on technical things than thrashing your muscles.

Between barbell and dumbbell bench, is it better to do
>flat BB bench and incline DB bench
Or
>flat DB bench and incline BB bench

1) How much can bodyweight really vary during a couple of days thats not fat related, 1kg? 2kg? 4kg? i lost 4kg in like a week, i was just doing mild diet and excersise, theres no way in the world that this was fat, right?

2)is it possible to get juicy pecs from bodyweight only?

3)is 1kg of bodyfat per week doable or is it borderline impossible?

4)if im on a diet and im following the guidleins, how shit is it ok to feel? cause soemtimes i feel super hungry and like i wanna die but i dont break the diet.
How addictive excess food really is? does this ever go away?

5)can biking develop leg muscles over time?

Depends on your size - the bigger you are, the bigger the fluctuations. But it can definitely bounce around 3-4kg in a week for a larger guy.

2. Yes, but its a pain in the arse.

3. Depends how fat you are.

4. Feeling hungry is fine, getting physical symptoms is the point at which you need to start reconsidering things.

5. To an extent, but not hugely.

173cm 86kg today but 89kg a couple of days ago, im trying to cut im having trouble with my self contorl, what do you think?

Neither is necessarily better. Dumbbells and barbells each have their pros and cons.

Dumbbell presses are potentially safer because your hands aren't locked into a certain position. You can also gain a slightly longer range of motion if you want.

Barbell presses are more practical for low reps if that's your thing because the weight is much easier to get into position than a cumbersome couple of dumbbells. The barbell is also a bit more stable so you'll be able to display slightly more strength compared to DBs. And lastly you can make smaller jumps up or down in weight when using a barbell as you can simply add little plates rather than having to jump a whole set of weights up or down.

For bodybuilding purposes, they're similar but different. That means they accomplish more or less the same thing, but it can be useful to sometimes change either from DBs to BB or the other way around to keep things fresh.

Can i train more than every other day? Been doing 4 days a week for about 5 months now, cutting the entire time so shit lift progress.

I have been feeling sad lately and rest days are getting harder and harder. if i move Squats and DL's to once a week can i add 2 days?

Squats>Chest/Tris A
Deads>Shoulder/Back B

But instead of squatting or Deadlifting every time i just hit those lifts every other A or B day and then i can work out on consecutive days without losing too much to CNS fatigue.

You can train pretty much every day if you set it up right.

Where exactly should I feel hip flexors? I tried out all the bullshit "health sites" techniques untill I found this deansomerset.com/actually-stretch-hip-flexors/

And I feel it in my upper leg and leading up to my groin. this is how its supposed to be right?

One of my shoulders always hurts when I do pullovers. When I keep both of my hands parallel, my left shoulder hurts. When both are slightly angeled inward to form a triangle, my left shoulder hurts but less. When I alternate my grip and keep my left hand if the first position and the right hand in the second position, neither of my shoulders hurt. Should I keep doing pullovers or just get a different excersise?

I met this fat girl on POF. I'm probably going to fuck her since its been a month since my last relationship and she's pretty much one of those poorly educated put-out cum dumps.

The question I have is though - up until now I haven't been horny or felt the need to fap more than 1-2 times a week since I broke up from a LTR. But today I've had to do it like 5 times just to curb my hornyness.

Literally anything is setting me off right now: high test, low test, blacks, cucks and even bread.

Wtf?

Anyone have that intermediate hypertrophy template? It was like:
Monday-quads/hips/back/calves
Tuesday-horizontal push/vertical push/assistance push/lateral raises.. then thursday same as monday and on friday arms after pushing.. please help anyone got that program? It was supposed to be done after starting strenght so perfect for me.

>bread
elaborate?

Walked into Co-op (store in the UK)

See fresh bread buns being put out.

One sort of looks remotely like a boob then another. Imagination fires off and all I see is a sea of tits gently caressing one another.

>Run home and fap whilst porridge is in the microwave.

Please help. I don't know how to control it. My last GF wasn't exactly stingy on the sex front but the past two days Its next to impossible not to think about sex and pop an inappropriate boner.

>31
>Not on gear

I am losing weight though. Could that be causing it?

Ok thanks but my question wasn't bb vs db but if you had to make one flat and one inclined which would be which?
Assuming the goal is aesthetics and not raw numbers

Shit nigga. This is now going to happen to me next time I pop to tesco f am

>Neither is necessarily better. Dumbbells and barbells each have their pros and cons.
Nope.
You can't easily keep progressing with dumbbells, but it's trivial with a barbell.
And progression is always king.
DBs are good for assistance, you'll work more to stabilize the weight, but that's a secondary concern (if you have to choose one or the other).
DBs are a bit like kettlebells - it's nice if you have them, but as long as you have the bar you'll be fine.

Are you weighing yourself at the same time each day? Are you using the same scales?