Qtddtot

3/3

Fitmencook.com

Theproteinchef.co

The Protein Chef on youtube. Learned a huge portion of my cooking skills from him. Tons of awesome high protein desserts as well as great ways to make chicken/tuna far more enjoyable than normal brodiet shit. You wont regret it, he's a huge part of how I've been able to sustain this lifestyle over the last couple years.

youtube.com/user/dhftns

Is there any way to make vocal gains? My voice is a bit high and not very clear, ans it makes me self conscious.

Both those websites look great thanks.

mah nig. Fitmencook is good stuff too, although his recipes are often times a little higher teir/more advanced than the ingredients most Veeky Forumsizens keep around the kitchen. And I don't like how he doesn't list full recipe/macro/cals on each video...that's enough for me to usually skip his stuff, even though the food/ideas look great.

why are you doing this?

checked, and see

>/BWG/ - Bodyweight General

looks like he was filming someone else, bottom-right looks like a knee

How much can barbell curl a guy that does 1/2/3/4 on average?

How often should you REALLY have a cheat day when you're cutting?

Some specs of me
>4 year lifter
>bout 20% bodyfat (but some how still have somewhat visible abs, so i might be lower)
>2 weeks into a cut, haven't had a cheat yet, down 3lbs.
>hunger is not an issue at all really yet

Yeah, his stuff can get a little bit involved depending on the recipe. The video thing can be kind of annoying too, but at least he provides links to the full page for them.

Enjoy your nogainz.

I'm female, 5'2, 145 lb. Bulk or cut first?

>how much can barbell curl a guy

wut

It's a cheat meal, not a cheat day. A cheat meal is typically ~150-200% of the calories of a normal meal you'd have. You can do it about once a week.

Never, unless you started as a fatfuck and have been cutting for months.

Even then dont do a cheat day, just eat at maintenance for like a week to reverse any potential thermogenic adaptation, increase leptin and insulin sensitivity, and regulate ghrelin.

But if you are intermittent fasting, you dont even have to do that, as fasting already provides all those benefits i mentioned.

Also my upper abs were visible at 22% bf, some people just have good genetics for carrying fat..
Lower abs stayed invisible until under 15% though

cut to 105-110, then slowly rebulk upto 130lbs max, then cut down again.

repeat process over and over until you're happy with body composition.

I think he meant "how much can a guy who has achieved 1/2/3/4 barbell-curl?"

Definitely cut.

Bulking as a female is kinda silly anyways.
Just eat at maintenance instead, and do ALL the hip thrusts.

You only bulk first if you're a skeleton.

Someone who is already normal or overweight that starts off by bulking/overeating has no idea whether or not they have the fortitude to cut before ballooning up.

how long do i need to take to slowly go back to my TDEE to fix my metabolism after a hefty cut ?

i almost consider 1700 as stopping my cut but most TDEE counters put my TDEE at 2300 so i was wondering how slowly i should up my cals.

>tfw press over 1pl8 and barely bench 2pl8
I wouldnt know because curls are for faggots with overdeveloped arms and underdeveloped shoulders.

You want bigger biceps? Keep training back. I promise the vast musculature of the back can handle more training load than your tiny biceps

Start fasting intermittently, and eating at least 2000 kcals.

Thermogenic adaptation is wholly reversible, just be patient.

> How much guy can a barbell curl if a barbell can curl guy?

Two questions:

Are lunges enough for decently aesthetic legs?

Is two full body workouts a week sufficient for cutting? Or muscle building and gains in general?

i still cant do pull up without the assisted, any advices?

2 workouts per week are better than none, but worse than 3 or 4.
If you really only have time for 2, it's fine, but you would make more gains with 3-4.

how long have you been trying?
If you're fat, just lose more weight.
If you're skinny and weak, eat more.
and keep doing assisted and negatives.

no.
sufficient - yes, optimal - no

Yeah that's what I meant.

Okay okay I'm just asking out of pure curiosity

How is bulking as a female silly? I mean if you're overweight or something, sure, but that goes for anyone. There's nothing wrong with women lifting and trying to gain muscle via bulking.

Is lower back soreness normal after doing squats/deadlifts for the first time or is it a sign I'm on the road to snap city

copy pasting answer as far as lunges from other thread

Lunges alone, no. Not even close. Here's what I do for legs in light of the fact that I don't squat or DL.

Quads - Leg Extensions + Lunges
Ham's - Laying leg curls + stiff legged DL
Glutes - Cable kickbacks + weighted hyper extensions

Sometimes i'll sub in a different iso, but those are the usual go-to's.

Normal, would be shocked if you didn't have it. Both of those compounds rely heavily on lower back strength and stability.

How should I cycle test boosters? Looking into it but I cant seem to find a good answers. Or more info in general.

Also, bookmarking for the cooking

How much weight is it normal to add when you switch from a cut to a bulk? I lost 60 lbs on a 3 year cut on and off eating 1500-1800 kcal a day. Then I switched to 2500 kcal for my bulk and 3 weeks later I'm up 7 lbs. I felt like that was way too much so I dropped down to 2000 kcal yesterday so I could kinda reset. I'm guessing most of the weight gain is just water since it's summer plus I started taking creatine so naturally I'm drinking a lot of fluids every day. I'm down 2 pounds already.

Prepackaged frozen or buy fresh then freeze veggies?

im pretty fit except for my ass and hips
they're considerably fatter than the rest of my body
i run and cycle daily,yet they're not going away
what do

it's obvious that after a cut, upping your calories will result in weight gain (water, as you said + glycogen) 7lbs in 3 weeks is little, imo. I gain that in a day after a cut. Up the calories, listen to your body & look in the mirror

That crazy YouTube guy Elliot made a video on this topic. According to him you're supposed to grunt like a gorilla and talk through your ass or something retarded.

You know how trannies train themselves to talk like chicks? You'll sound like that but the other way

Wow I just tweaked my neck while doing overhead press. My neck has had pain for a few weeks, but I just felt something "pull" and now the pain has tripled. I can't even turn my head to the right anymore. Should I see a chiropracter or should I just take advil and wait it out? What should I do

5 months, im now at around 20kg assist

Been doing SS for bout 2 months now, made some progress though I feel like my bench press/arms in general has been lacking like crazy. What should I do to bring it up?

Any recommendations for a good workout at planet thickness? GF wants to start a program, but is limited to this facility.

She's chubby and desires to lose weight. Cardio will be added in, but I am looking for dumbbell exercises or machines that will be interchangeable with squats and major lower body work.

Any help is appreciated, thanks bros.

I'm thinking of starting an indefinite cycle of testosterone cypionate. The way I see it, it's the testicles' responsibility to produce test. I'm thinking of just injecting test at a slightly higher dosage than my body produces forever. I've incorporated the cost into my budget and it shouldn't take a big hit. Other than financial strain is there any reason for not doing this? I'm not sure if this is a retarded question or not but I didn't find a lot of info on this. Pls respond

Would you consider fapping to girls faces acceptable if you were on noporn?

Pic related

is there generally any drawbacks in doing squats and deadlifts at the same day?

Should they be apart or it's not a problem?

as long as you stick to one face picture instead of going through multiple each fap session, I don't see the harm

1 more month of SS and then another routine. Sticky has some good samples, and the routine threads will help you out too.

Most estimates for my bmr is 2000kcal tdee are around 3000kcal, but that seems way high. I'm 6'2" and weigh 183 lbs. Is the tdee like an average day or a gym day and is it anywhere near accurate?

Male, 5'11, 160lbs, six week into SS while on maintenance diet. Should I bulk? High bodyfat, ~24%.

What happens when i stop taking creatine mid-bulk? It ran out and I don't really have spare money right now, I'm thinking it's probably better to stop using it now than have to take it every single day.

Squats and DL's are the two single most demanding lifts there are in terms of CNS demand and fatigue. Whichever you do second will unavoidably be performed at less than optimal strength and form due to this, which is why you never see anyone who knows what their doing put them both on the same day for any prolonged routine. Doing it occassionally is no big deal (although ineffective), but it's much better to do them on different days to get the most out of each.

did you squat or DL when you started training? how did you get strong enough to make gains without them

You are calculating it incorrectly. your TDEE is likely around 2500 calories. Stop putting HEAVY EXERCISE into the calculators. It is referring to the cardiovascular intensity and length of exercise, not the weight on the bar. Weightlifting barely qualifies as light exercise on a calorie calculator.

Been lifting for a little over a year. Started to lift seriously over 2 months ago with a routine etc
I've noticed that my strength progress and gains had started to platough and I I've started to struggle more on heavier reps.

Should I keep going with my regular routine and wait to see progress or should I switch it up to acomodate the change

I just finished a quick cut. My goal is to get as big+strong as possible. I deloaded by 50% on all my lifts and started SL 5x5 today because you have to be strong to be big. Eating at maintenance for now since my lifts are so low but once they get challenging I'll bump it up to +500 cals.

Am I going about this the right way? Pic is me

I'd like your input pham

You can leg press instead of squats, use cable rows and other rows to hit similar muscles as deadlifting. They tend to have straight bars up to 100 lbs, which is probably more than she'll ever need to shoulder press. DB bench, etc.

You can find exercises using every variation of equipment for specific muscles here:
exrx.net/Lists/Directory.html

>first thing the faggot does is look around to see who's mirin the 135lb bench-assisted half-squat
>wearing a cutoff t-shirt

oh my god

Wait what, seriously? I always put in moderate or heavy exercise on those things because i lift almost daily..but im pretty sedentary despite that, currently. Damn. I just cant into calorie need calculators. For now its probably fine since slowly bulking anyway but i dont know what ill do when i have to cut..

Will it ever end?

Are some bars not meant to be pushed (ie. bench press, ohp).

I was at a new gym the other day and I couldn't keep the bar they had at the bench press bench to keep from shaking in my hands while I was pushing.

By this logic you could fap to one pornographic picture per session

Might be ur balance

well
that's another way to fuck up your back

How much am I going to get my face smashed in at an MMA club, compared to other martial arts like Muay Thai or Taekwondo?
Fighters don't use face protection during the actual fights on TV, is training like that too?

Weightlifting for an hour with normal rest between sets will burn about ~120-180 calories. Light-Jogging 10 minute miles for an hour will burn 600+. Calorie calculators are always referring to cardio when they say "exercise".

so how long do i need to eat 2000 cals ?

also why IF ?>

looks like some dyel retard found box squats on da interweabos

>can do 3x3 chin ups
>try doing 1 pull up yesterday
>barely made it
>when I let go, my forearms exploded with pain
what happened?

also, redpill me on mct oil

Your form is idiotic and could well put you in a wheelchair if you did that with any sort of way. You're slapping your butt into the "box" hard, trapping your (wiggly) spine in between. Keep going, you deserve what you get.

don't do TKD. And it depends on the gym/club. They'll probably make you wear head gear.

For cutting, buy sugar free gum and green tea in bulk. Both have very low or zero calories. If you find yourself hungry between meals for something sweet; chew gum. If you find yourself hungry for something fatty or salty, make some tea. Green tea is also an appetite suppressant. Eating a high protein diet will also make you feel more full; it's difficult to eat 500 calories of chicken breast in a sitting, but you could eat twice that much in bread and hardly notice.

Thank you very much. We'll see what we can do.

Continue doing SS. When you feel you can manage, switch upper body to 5×5 and deadlift to 3×3 or 4×3, then keep doing some more SS.
Then switch to another program.

MA enthusiast here, 12 years Tang Soo Do, 3 years Krav Maga, 2 years high school wrestling, along with short periods of time training in Gung Fu, TKD, MMA, Judo and BJJ.

Check out the MMA club first. The environment should be supportive and focus on the development of techniques instead of determining who is the best fighter. MMA gyms I have found attract a majority of idiots who just want to hurt someone and will show little control. If you see this kind of action happening, get out. Ask the head instructor if you could do a trial period before signing on.

If the gym doesnt seem like a good place, try Muay Thai next. It is regarded as one of the most effective striking arts. I have not had the luxury of training in it. TKD isnt especially bad if the place you attend does sparring often. It is a good beginning art to develop some sense of body language in a fight. Be careful of falling into Olympic level-esque TKD, though. They focus far too much on getting one tag with a kick and often hold hands low or even down by their sides. Ask if the gym offers medium to full contact sparring or if the emphasis is on point fighting.

Either way, find a gym and join one, no matter what. Martial arts are amazing ways to stay fit, as well as developing skills or traits that -may- help you and those around you. Any experience is better than no experience, as long as you don't believe yourself to be invincible after a month or two of training.

Good luck, user.

how many calories are in a wendy's bun? It says 120, but do they mean top + bottom bun or just one of those things by itself

Idk, indefinate just doesn't sound like a good idea. I mean, I guess if you get bloods and do just under whats neccessary to shut you down.. even then who knows if youll bounce back from long term suppression. The last thing you want is to have life get in the way and have your gains permanantly suffer because you couldnt cycle like a rational person. also if you stay shutdown for too long who knows if youll be able to get right afterwards, especially if your older

So, after 6 months of lifting with a retarded machine routine in a bad gym, I changed to a serious gym and started doing SL 3 weeks ago.

The reason I am doing this is because I want to look better and feel better. A year ago my gf and me broke up after 7 years and I am still working on recovering.

But to look and feel better I need to fix my appearance because I really look ugly right now. Apart from being too skinny, I have very bad forward head posture and some overbite. After starting SL I am noticing my neck looks slightly better, but it is not enough and it is my posture what's making me look like shit, not so much the being skinny. So, my questions would be: How much improvement in my neck posture can I expect from lifting alone? Also, would some kind of stretching help? Would this affect in any way the overbite or do I have to get used to the idea of not having a chin when seen from the side?

I'll give you some stats in case anyone is curious:

>30 yo
>182cm
> 67 kg

>SQ: 70 kg
>DL: 100 kg
>OHP: 37.5 kg
>BP: 60 kg

If you can afford a doctor go. I have a similar injury. It took fucking forever to heal the first time and now i re-injure it every 2-3 months sleeping on it wrong. Also watch a youtube video on OHP form. Keep your core tight so you can lean back without extending your neck backwards to clear the bar.

ask the ftms on /lgbt/

By the way when I re-injure my neck it only lasts about two weeks so it's not like it permanently cripples me but you should take this seriously.

I did them both from months 6-12 or so because Veeky Forums kept telling me I needed to. Had to force myself each time, hated it. Found myself not wanting to go to the gym all because of one little exercise on that days routine. Realized that was extremely counterproductive to my long term goals and motivation so I dropped them. Made equal leg gains by doing a combination of different quad/ham/glute isolation movements, see Great job on the cut, amazing how much 20lbs can hide on your physique. Mirin chest too. My advice on the bulk would be closer to a +300 calorie surplus. Other than that you're right on track.

Yep, glad someone pointed this out. This fucks up a lot of people from the get go because they think because they're lifting 4-6 times every week that means they are "highly active". Not the case as it pertains to total daily energy expenditure.

Unrelated but I finally tracked down everything from the first year (2014-2015) of my progress with pics/weights each month, gonna post it up to hopefully show a realistic picture of the ups and downs of the first year lifting. We see a lot of before and after transformation pics, but they always leave out the ugly bulking/cutting cycles and shit in the middle. Gotta set realistic expectations. Sure it'll be good bait for the trip haters but hopefully it'll help some folks.

Is there any reason I should use low bar squat vs high bar if I'm working out just to get stronger and not concerned about numbers?

This guy gives good advice.
I've trained at 3 different MMA gyms and a boxing gym and the guys at the MMA gyms are not out to prove which one is the toughest. They understand the best way to improve is to help their training partners improve and in that sense it is very much like a team sport. If anyone tries to smash your face you are in the wrong gym.

I'm 25 is it too late for me to start?

How fat do you want to get? Cut desu

GOMAD now, start doing sets of three instead of five

Any advice for cutting?

Looking amazing, pretty much my goal body! Stats?

I've been at it for like 2 years now, with intense periods and down periods, but gains are definately coming along and it feels great

I'm just not sure how to train abs, I'm fully aware that it's mostly diet and whatever, but surely working abs will make them bigger to an extent, or am I lost here?

Most ab routines consist of like

>20x3 situps with 20 leg raises superset

so very high rep ranges, wouldn't working with weighted sit ups for like 8x3 have better resulsts for growth?

I'm kinda lost, can anyone explain this shit

>tldr

I just want my abs a bit distinct like pic related

By those lifts alone, you can't tell. None of those really use the bicep

But I would imagine someone at those numbers does additional lifts too and is strong at them