QTDDTOT

are you lifting hard enough during your cut

No.
No.
Maybe. Work harder.

Cardio vs weights for fat loss?

Sex improves gains.
7 days of nofap is supposed to help, after 7 days test drops. Ime it soesnt make a fucking lick of difference. If you want a slight boost take creatine.
Gloves are bad, and inexcusable. Chalk is the answer to sweat, not gloves. Gloves are for callouses, but you can just use lotion and your fingernail if you dont want callouses. They reduce bar gription. Especially for lifts like the clean/power clean, you want a solid grasp of the bar. A film of cloth in between the hand and the bar is very bad for heavy lifting.
Good for 3x10 babyweight, but you dont want to do that until intermediate.

We are ALL gonna make it, brah (except justin bieber, he is getting too much gains-killing cardio smashing all that pussy)

Have you been training for a bit?
If the soreness is started to go away, that is a good sign. DOMS means your muscles are undertrained.

If you havent got sore ever yet, then keep adding weight. Even then i wouldnt worry too much about never getting DOMS, as long as you maintain progression you will make gains.
It is better to complete all the sets and reps, without adjusting the weight.

If you fail on the last set, you need to rest longer between sets (5-8 min for heavy sets. 8-10 for REALLY heavy sets)

Is it healthy/normal to get a little light headed during a cut?

pls

What the fuck is a dyel on this board. is it literally anyone who isnt on gear? I swear to god every time i see anybody who looks aesthetic and is lean has 20 salty replies screaming dyel...

You are good.
As long as there is no pain, i wouldnt be overly concerned.

Try more difficult exercises that you can only do in a lower rep range.

Something you can only do 3-8 reps

Maintaining weekly progression, even though cutting.

Literally making strength gains on a deficit. So yes, i am guessing so.
I should clarify this phenomenon happens over the course of hours.

Weights is 1
Diet is 2
Anaerobic cardio is 3.

Aerobic Cardio is 666
t-nation.com/training/the-best-damn-cardio-article-period

Sounds like could be glycogen reserves, which make you look leaner and fuller muscles

Bump

Also is there a way to avert this without consuming more calories?

Let me explain
-if you look like you don't lift, you are dyel.
-if you look like you lift, but i am bigger than you, you are dyel.
-if you are as big and lean as you can be without roids you are SIMULTANEOUSLY dyel and fake natty
-if you are big and lean and roids
>roiding for this

Using this template, you should be able to feel superior to just about everyone.

What's the better protein source after workout:
Milk or nuts?

Not usually.. Maybe if you fell for the aerobic cardio meme.

What deficit are you running?

Most people here dont use a belt, because autism.

Nuts are for fats
Milk is macronutritionally neutral, unless you have lactose free skim milk with no fats or carbs.

But even at that point it is mostly water.

..neither?

It's normal to be light headed when your body needs food.
I don't know whether it's healthy to cut like that though.

Nah. My TDEE is apparently 2600-2800 and I'm eating from 1300 to 1700 a day. Lately I've been sticking closer to 1300.

You give shit advise, for two weeks I can only do body weight excercises, i can't find any excercises that I can't get past 8-12 reps per set with body weight

GVT for an intermediate lifter. Is it a meme or legit? If legit what routine is a good one?

>Nuts are for fats
But they have the most protein that is not of an animal source that I am aware of?

>..neither?
Fuuuaaaark

Definitely cutting too hard.

Make sure you arent malnourished.

If you dont already, consider IF. The increased gh and test helps you lose less lean mass, which helps with thermogenic adaptation.
The increased leptin sensitivity also helps with thermogenic adaptation, and helps you feel sated after eating.

Increased insulin sensitivity also helps with satiety and cortisol reduction, as well as increased muscle gene expression.

It is literally the natty cheat code.

Idk what your protein goals and calorie intake is, but i would have to eat like 2x my calorie intake in nuts to get my protein goals.

Inability to get .78g protein per lb bodyweight is literally the only reason i am not a vegan.

Coupled with the fact that proper fiber intake (such as what you get with a plant-based diet) reduces protein bioavailability by 78%...

However since you drink hormone-laced, pus-filled milk, consider egg whites

Is like 99% water 1% protein, but pure protein, no fat or carb, and i think it is a complete protein.

Pull a rich piana and drink 10 egg whites a day

What are insertions?

Should I just give up

I don't think I like this anymore

I might continue to lose weight and eat on a deficit as I'm a recovering fatty but I don't think I have much interest in lifting and might stop when I hit a goal weight.

I don't even know why I'm posting this. I don't really need your validation. I guess I'm just expecting some sort of kick in the pants to motivate me. But I think I'm just losing interest in all this

It should also be noted that unnatural vegan (GOAT vegan youtuber, can actually science properly, and shits on virgin gains and freelee and other retarded vegans) struggles to get proper protein intake (both regarding amino spectrum and amount consumed) and that bitch is a nonlifting grill...

But the more you train the less protein you need because
-less muscle to be built (unless you roid, because no natty limit, but even then there is an un-natty limit, phil heath cant add lbs of muscle a year)
-body is better adapted for protein retention

This equates to lower need for protein synthesis AND a reduction in protein breakdown, meaning the requirement for total protein anabolism is significantly lower...

Just eat meat till you get close to natty limit.

..but then hodgetwins lost gains when they went vegan, and they on that TRT... Maybe there is no hope

Find the one thing you like, maybe lifting isn't for you, maybe calisthenics is or boxing or something else

>Idk what your protein goals and calorie intake is,
I don't count calories because I'm not a fatass. I only need those additional proteins after workout because I avoid meat on my regular diet.
Just came home from workout and wondered whether I should eat nuts or drink some milk.
Milk seems to have less proteins but nuts are harder to digest and more load on the body.

Also I don't follow the
> .78g protein per lb bodyweight
rules because I consider my daily protein intake sufficient if I just get that after workout extra protein

>egg whites a
I have to fart a lot from eggs, no way I will eat 10 of them

Just think of it as grinding in a video game.

You wasted hours doing that boring shit, but this actually gets real life results.

Quit when you get lean, sure.

But it helps with weight loss 1000000%

You should count calories on a bulk.

How do you know you are eating enough to make gains??

So i'm going out tonight to celebrate a friend's birthday, i want to get drunk and all, I don't usually drink, especially now that i lift. But what would be something good to eat before, during and after a night of heavy drinking, i also have to wake up at 5am for work, any tips?

>inb4 alcohol kills gains

skinnyfat dyel here, how do i decide a reasonable weight goal to set after my first few months of working out

350 kcal of protein and vegetables

750-1000 kcal of drink

350-500 of protein and vegetables

I just do an undressed salad, flavored with chicken meat or moose or whatever.

Lots of potassium and other electrolytes in the veggies, sodium from the meat = better hydration = less severe hangover (aka literal dehydration)

So would sipping on gatorade and beef jerky help when i get home?

symmetricstrength.com/calculator/ideal_bodyweight

What's the fastest routine to go from skinnyfat to chad? Im doing SS now but Id rather only do upper body and I think I can handle 5-6 days per week.

>How do you know you are eating enough to make gains??
I feel it. Listening to your body is not rocket science.

Of course I estimate my approximate calorie intake, but I don't really count them.

>You should count calories on a bulk.
not necessary when having lean gains

It's the way your muscles are build and how they stick to your skeleton. Simply saying, it's how they look (e. g. some poeple have lats starting lower, then other).

Remember to drink water, not only soda and alcohol.

I wouldn't set goal weight. You should rather cut/bulk and check weight just for confirmation, not for a "goal". Goal is the look/strength. Weight differs for people.

Except for the free sugar content of the gatorade, sure.

Most beef jerky have free sugars as well.
Try to avoid those when consuming thousands of calories of carbs, presumably with a more than negligible sugar content (except hard liquor[not mixed drinks], and maybe a very dry wine).

But your head is in the right place.

Fiber helps with satiety on such little calories, hence veggies are goat

Rider is my goal body

aight htanks

You should count calories ESPECIALLY when lean gain, to make sure your surplus is only 250kcal, not more or less.

You cannot feel yourself gaining muscle but not gaining fat.
Idgaf how well in tune with your body you are.

I pretty much only do cardio now. Might stick with that. Of course I'd love to be ripped or whatever But I don't think I enjoy the effort it takes to get there and won't be bummed if I don't reach it.

/end rant

Eat real fatty foods before drinking, you won't get drunk that fast but consider this wasted money on alcohol.

during drinking... don't give a fug because you'll be drunk anyway.

before going to bed, make sure to drink a fuckton of water, a FUCKTON
This will clean and rehydrate your body

alcohol is pure suffering but you can lessen it's effect with these tips (then again, it's waste of money to lessen the effects - just drink less)

well, if you like cardio do that

Then you havent done a hard enoug exercise.

How many planche push ups can you do? More than 12?

How many strict muscle ups can you do, more than 12?

I dont give shit advice, you just dont know shit about bodyweight progression.

If you are doing 8-12 reps you literally training strength endurance, not strength.

Find a more difficult variation of the bodyweight exercise (of which there are literally thousands) until it is so hard you can only do a few reps

>You cannot feel yourself gaining muscle but not gaining fat.
???

>Idgaf how well in tune with your body you are.
I'm pretty good at it.

Trust me, more days working out =/= more gains.

You grow when you adapt and recover to a stimulus strong enough to induce such an adaptive response.

If you work out too frequently, you wont be strong enough to induce any meaningful adaptive response, and you would remain weak from prior training sessioms, so you would continue to make no gains.

Gslp might be a little more upper body focused, but it is al'ost the same as SS.

Just get your 3-6 months of 3x5s in, and you will be strong enough to do a high volume PPL, and make all the gains.

There is no way around this.
3x10 babbyweight, 80 sets per workout, 6 workouts per week is the trap of the "hardgainer" dyel

There is a reason all novice programs are low set, low rep, 3x a week.

Because the best way to get result as a novice is low ser, low rep, 3x a week.

>But I don't think I enjoy the effort it takes to get there and won't be bummed if I don't reach it.
Cardio takes more determination in my opinion.
I don't get how people prefer literally burning from aerobic exhaustion to the relaxed lifting session

There is no possible kinesiological way to detect such body processes.

You are a delusional faggot

Is it normal that I don't feel sore anymore? Is that a bad sign? I normally do 1 warmup set and then 4x8 for every exercice (struggling to get last rep or 2)

I started just by playing basketball with my friends like 5 times a week but now I just like the feeling, idk
I've only lost like 25 pounds, down from 200, and I'd like to get to 160 or 150
So once I get there I'll prolly stop unless I really want to

>There is no possible kinesiological way to detect such body processes.
Science just hasn't figured it out yet.

t. meditation pro

Im going to start Jamie Lewis's Murder the Opposition dealift program, but since I downloaded it I dont know how I should calculate my lifts for the program.

Does anyone know how I should calculate these? And what do I do for those accessory exercises like dips?

DOMS kinda goes away but it could also be a sign that you're not pushing yourself hard enough

As a practitioner of meditation, you should be able to analyze yourself well enough to know self deception.

Maybe that there endogenous dmt is causing tactile hallucinations, lmfao.

No but seriously, you are a tremendous faggot, and i love you

>As a practitioner of meditation, you should be able to analyze yourself well enough to know self deception.
don't lose your fedora, my friend.

>Maybe that there endogenous dmt is causing tactile hallucinations, lmfao.
>Hurrdurr scince is so based
Protip: Science has no fucking clue about most subatomic particles, so just stick your chemicals in your faggot ass

It is bad you think you will make gains doing 4x8 babyweight as a COMPLETE novice.

It is good your DOMS are going away, because some how they aren't undertrained. Unless switching workouts brings back DOMS which means your muscles adapted to being continually undertrained (which i suspect to be the case)

What makes you think you can write yourself a program better than literally every tried and true novice peogram?
Do you really think you know more than experts about how novices should make size and strength gains?

>i dont understand quantum mechanics, therefore science is wishy-washy and up for debate
Holy shit new age bro, you scare me.

Spoken like someone who has never been in a high level science class
>inb4 e-statting about having all the doctorates

Im 5'8" and 145 lbs. just started SL about a week ago. Should i be cutting or bulking first if im around 15% bf? Also what can i throw in for arms since my arms are super tiny? Sorry if these r dumb questions

>I dont need to count calories for lean bulking, because I am too stupid to understand the collapse of wave function
Is this what meditationfags actually believe?

>500
Before I started seriously lifting, when I was a fat fuck 2 years back, I ran on a deficit of about 2-3k cals. My maintenance was around 3500, and I ate about 900-1200. I really wouldn't recommend it though

Good choice!

If you are really sure that you have 15% bf, then you can bulk.

If you are not sure, cut for month or two, then bulk.

Please, don't fuck up this bulk by eating pizzas and shit.

I'm sorry, but after you said IF the terms you used were lost on me. Mind giving me some reference to understand?

Nice try pretending to know quantum physics, you fags.
Too bad you missed the whole point for why quantum mechanics became a thing. It's literally the lack of knowledge about nature which drives such theories and here you pretend to already know anything. People like you don't make good scientists

im too autistic to go to a gym, i have no weights at home. what are some exercises at home I can do with no equipment that will give me enough strength and courage to go to a gym? I mainly want big pecs to be honest.
The thought of benching in front of people terrifies me if it's just 1 plate

For those of you doing a ppl routine, do you squat on both leg days and deadlift on both pull days. I'm afraid doing those two twice in one week is too much.

I'm currently on a cut and trying to lose weight, but I'm going to be leaving on a week-long vacation to the beach in about a month.

Is it alright if I just accept that week as a cheat week, and keep going from there?

Walking.

It'll help you get to your car so you can drive to the gym to actually get a workout.

Do you guys actually deload? If so, how was the experience?

>what are some exercises at home I can do with no equipment that will give me enough strength and courage to go to a gym?
pushups are a pretty good thing
Also I used to lift car tires in my basement

If you can eat normally - then do it. If not, then it's better to cheat, than to starve, right?

Deloading for about 5-10%, depending on exercise. It feels good, can break plateau.

Thermogenic adaptation is you body trying to adapt to a lower caloric intake by lowering your BMR, what normies call "starvation mode" (well.. Thermogenic adaptation coupled with increased cortisol) except it is not a "mode" and normies GROSSLY overestimate its actual effect. It is only a few hundred calories at most.

Satiety..just google the definition.

Fuck it, just google the rest of this shit, aint nobody got time fo dat.

I didnt claim to know quantum mechanics, faggot.
I claimed you knew even less than me.

You are correct, i am a simple chemist with only a cursory understanding of wave function collapse, but i know more than a few physicists who have a better grasp of this subjest, and literally 100% of them hate faggots like you with a passion.

Just ask any physicist you can find what they tink of "quantum woo" and people who fallaciously equate a gap in scientific knowledge with an inability to trust scientific knowledge.

See what their thoughts are.
m.youtube.com/watch?v=8DGgvE6hLAU

Floor press.
Overhead press
Power clean
Front squat
Deadlift.

Get a barbell if you dont have.

I Deadlift on leg day.

No faggot, eat less.

Try intermittent fasting, and having 2 normie meals a day

Yes deload if you stall

It helps you past your stalling point.

Shit is cash.

Dyel confirmed

>I deadlift on leg day
Twice a week or once

>and literally 100% of them hate faggots like you with a passion.
They're just not edgy enough to be real scientists. They will remain mediocre faggots doing the necessary lab work while any real scientist with some guts to swim against the mainstream will make the revolutionary discoveries.

>and people who fallaciously equate a gap in scientific knowledge with an inability to trust scientific knowledge.
This is not related to our discussion

Is running on grass/dirt much better on my knees and joints compared so sidewalks/pavement?

My local hs has a dirt track

Twice, i have a volume ppl and an intensity ppl per week.

I sometimes skip deadlifts on volume day, but not always

Dude they have doctorates, and you have never stepped foot in college level science class.

The guy in that vid is fairly accomplished.

How is this for a routine?

1: deadlift, pullups, rows
2: rest/HIIT (treadmill/elliptical)
3: bench, dips
4: rest/HIIT (treadmill/elliptical)
5: squat, OHP, power clean
6: rest/HIIT (rows)
7: rest

i'm mainly concerned about where I should put the OHP (could it be on the same day as bench or is it better to do on squat day?) and what other exercises I should add

>not related to our discussion.
Lying kike.
>science doesnt understand muh quantum mechanics, therefore counting calories, chemistry, pharmacology, thermodynamics, et al can all be tossed by the wayside, because i can "feel" my lean bulk

This officially your last (you)

Did you enjoy it?
Was it everything you thought it could be?
>inb4 mad
Nah, just done arguing with literal retards

Horrible.

REST between sets.
Your heart rate is supposed to get lower.

Dont fatigue yourself between sets.

Since you are very clearly novice, why not try a tried and true novice program, like greyskull lp or SS?

what do you mean rest between sets? those are rest days, obviously I would be resting between sets when working out

>Dude they have doctorates
>The guy in that vid is fairly accomplished.
"It is no measure of health to be well adjusted to a profoundly sick society."

Tesla was the real shit and Mendeleev too and any other scientist that wasn't conquered by the system of titles and scientific papers

>Lying kike.
I think you are literally a kike. Post your nose faggot

>Did you enjoy it?
Yes, I'm not a fanatical fedora who tries to prove you something. I'm just offering you my point of view so you fucking goyim might learn something new.

>5'12"
wut?

When I'm going for heavier sets of deadlifts (3 rep max), I feel a slight tugging on my lower back.

Is this normal or does it mean my form is shit?

Why am I feeling dips entirely in my shoulders? Is there even any point of them to build triceps?

>foam lifting belt
>5'12"

Autism aside what are your lifts? If they arent in the 300lb range then dont get one. If they are I recommend the Inzer belts.

Im having wrist pain and today is chest and tricep day, should i go to the gym anyway? Im going to be BB and DB benching heavy btw.

moderate kek

guess ill take today off then.