QTDDTOT

What books does/did Veeky Forums read?

I always had the naive idea books can make a real man outta you
If they are the right books.

Shave your head man.

2 weeks is not enough to adequately judge how fast you're losing weight.
The human body does not work like that.
If you start eating less consistently, you will not always lose weight consistently.
Sometimes you won't lose any for a week or two, then you will suddenly lose 4 pounds or more. Sometimes you lose 3 pounds a week and then stay the same for weeks, even though you've kept yourself to the 500kcal deficit.
If you're sure you're 500 under, keep it that way for a week or two more, then reassess the situation.

been growing it for over 2 years now I think. Last time I buzzed it, you could tell it was thinning too. I don't think my hair will grow back how I want it to no matter how I cut it

What is considered buff by normie standards? I think it's significantly smaller than what I think it is.

Alright Veeky Forums, here's my plan. Since I've recently hit a BF% I'm happy with (abs visible, but not shredded), but want to go leaner without going skelly, I want to know if the following will work realistically:

>Bulk at 300-500 cals over maintenance for a month
>Put on 1lb of weight per week, ~4lbs total
>Cut at 500 cals under maintenance for 2 weeks
>Lose 2lbs of weight
>Rise, repeat

Since weight/routine will stay consistent, the calories should be easy to track. The idea is to avoid long cutting periods because they destroy my motivation to lift. Will it work?

ottermode is buff

not even joking

normies dont like huge yoked motherfuckers that look too big

How to massage traps(muscles)? My traps are rock solid all the time.

pick me up ;)

sure bby ;)
(serious answer plz)

Not Veeky Forums related, but if it bothers you, go completely bald. It's my battle plan once my receding hairline becomes insufferable. Consider growing some facial hair before that to offset the look.

Also not Veeky Forums related, but I read a combination of real world fiction (i.e. no fantasy stuff, very tame sci-fi at best) and self-improvement books. One I can recommend is The Inside-Out Revolution by Michael Neill, at least for mental development.

The standard is lower than you think, but low body fat makes it a lot easier. For bigger guys, you need big guns to give off that buff vibe.

Will this help me build aesthetics?

My TDEE id 1910 kcals: went from 1250 kcals + cardio to 1400 kcals. Felt I was losing weight a bit too fast.

Maybe the body is balancing a bit before losing weight again? Dunno.

For the past few days I've had dreams of her everyday.
2 year relationship. Dramatic as fuck. She had BPD. It's been 8 months, slept with her 10 times since then, on a fuckbuddy agreement, last time about 2 months ago.
Tips?

Every time I do some dumbbells or barbells exercises and put them down after like 15 reps my right wrist hurts when I get rid of them out of my hands. The weight feels right, I don't have any problems lifting them. What's wrong with my wrists? Can I somehow fuck it up how I hold them?

How's your thumb

Uhm, fine?

What's a good push/pull 2 day split that I can run AxBxAxx/BxAxBxx?
I want 3x a week but I don't wanna just do PxPxLxx and train each muscle group once a week, and I don't bed a leg day because squats and deads are enough for my legs (overdeveloped thanks to SL)

cutting from 260lbs down to 225lbs to do SS at a reasonable weight
been doing 1MAD at about 1200 Cals for a week now. Is it a good idea to continue?

Half of Veeky Forums says SS sucks if you just wanna look good.
Half of Veeky Forums just says to follow the sticky (ss).
I don't care about being strong, I just wanna look better and be a bit bigger.
What routine should I do? I'm 72kg 6'0"

try greyskull

I have a problem with bench press in strength routines guys. I own a shitty bench with built-in rack which is exactly as narrow as my ideal grip width would be. Due to this I can only bench press with too narrow grip or too wide grip. This obviously affects my progression with this exercise.
What should I do? Replace bench press with dumbbell press or just bench with one of the worse grips?
Changing bench or going to the gym is not an option for now, I got this set of weights and bench really cheap and I'm a poorfag.

How do you find motivation to do shit, even if your life is currently falling apart?
>be in college
>feel like I'm being tortured 24/7
>always stressing whether at school or at home
>can't handle it anymore
>stop doing jack shit and lie in bed all day
>tell parents I just "don't have a lot of shit to do"
>lose most friends
>get fat as a god damn oompa loompa on that blowup candy shit
>wear the same smelly ragged clothes for weeks
>fail 2 years of college because I'm so fucked in the head
>parents expect me to graduate this year
>haven't told them that I'm 2 years behind and don't want to do this shit

On the other hand
>still want to learn a lot of things
>still want to get Veeky Forums
>still want to do fun things like going out camping and taking martial arts
>haven't treated myself to a stress-free day of doing fuck-all in the last 5 years
>can't do anything because I'm constantly stressed out

If no one responds I'll just make a fucking thread on /r9k/. I don't wanna sink that low but at this point I'm becoming worse than the average poster on that board.

Just bench with a narrower grip. Close-grip bench does a pretty good job of building a wider grip bench, while the reverse is much less true.

SS IS A BEGINNER PROGRAM YOU FUCKING SPOON-FED FUCK. DO IT FOR A COUPLE OF MONTHS MIN TO GET A STRENGTH BASE THEN CHANGE TO A HIGHER VOLUME PROGRAM IF YOU WANT SIZE. OR KILL YOURSELF/DO A BROSPLIT FOR ALL WE CARE

Not Veeky Forums related, would actually be more relevant on /r9k/, but I'll give it a shot.

>How do you find motivation to do shit, even if your life is currently falling apart?
Since last year of uni, fitness has been the universal constant in my life. Whether it was running, callisthenics or lifting, I've always had it to fall back on. Seeing gradual improvements in one area of your life is a spring board for all others and it's hard to deny numerical improvements ("I benched 60kg last week, but 65kg this week"). I took the past year off the dating scene entirely, focused on lifting, work and friends exclusively. Many would call it sad, but it's made me feel considerably better.

>>can't handle [college] any more
My advice? Start lifting because of what I outlined above. Then focus exclusively on college. Fuck friends, fuck family, do it for you. I left uni with disappointing results, but I wanted to drop out. My friend dropped out and I know it's a sore subject for him. Do the best you can while you still can, you'll regret dropping out way worse than poor results.

>>lying in bed all day
You're depressed, mate. I'll shill the book until people start reading it; The Inside-Out Revolution. It'll get your thoughts straightened out, it's essentially cognitive behavioural therapy mixed with a few insights into how the mind works and how we experience life.

Now for the bonus round of advice you didn't ask for:
>Go for walks outside
Fresh air is good, sunlight is good, exercise is good. If you can, find some nature to walk around in.
>Get your eating in order
If nothing else, get some fish oil (vitamin d deficiency) and multivitamins. Cut out crap like cola, high sugar foods etc. Eat well and you'll feel well. This can be done on a budget.
>Get a good sleep schedule
Stop using bright screens an hour before bed. Read a book with a dim light on. Get up at the same time every day, go to bed when you're tired.

I can continue if you're still here.

Hey man, sorry for the late answer, I didn't even think I'd get any response so I bailed.

>Not Veeky Forums related, would actually be more relevant on /r9k/, but I'll give it a shot.
True, but the reality is that becoming Veeky Forums is the thing I want the most, since I feel like life is not worth living if I'm not in decent physical shape. I've tried many times though, and I failed every time (although it's 100% my own fault, no one else to blame).

>Seeing gradual improvements in one area of your life is a spring board for all others
This makes sense. If I focus on fitness first, the improvement in this area + all the other physical and mental benefits might help me get my head on straight. I'll start working out and drop everything else.

>Then focus exclusively on college.
I can't do it right now. Every assignment I try to work on makes me feel like complete shit. I really have to get my shit sorted out first before I can even think of getting serious about school.

>You're depressed, mate.
I don't know if I'm depressed since I'm not thinking of suicide every day. Hell, I don't think I've ever seriously thought about suicide. I know life is worth living, but I can't find my personal reason to. I think that's the source of all this shit, if it's indeed depression.

>The Inside-Out Revolution
I have such a big backlog of books to read that might help me sort myself out, it would take me years to finish them all. If you're suggesting that this book might really help, then I'll put it right in the front.

>Go for walks outside
>Get your eating in order
>Get a good sleep schedule
I'm lacking in all three. I'm barely outside, I eat a shitload of sugar and fried shit every day, and my sleeping varies from 4 to 10 hours a day, and it's completely random.

>I can continue if you're still here.
I am. If you continue, I promise I'll answer faster. Just having someone tell me shit like this at least makes it seem like I can fix myself.

Should I progressively overload and do only 5 reps for isolation exercises like lateral raises?

There are people who claim cutting and bulking in very short intervals like you want to actually works, I personally think that's bull, but what doesn't work for me might work for you. When I cut it sometimes takes up to a week to lose any weight despite being on over 500cals deficit so I'd lose 1-2 pounds in 2 weeks max.

Now what I do and would recommend is, to slowly add 100 calories a week to your current calories on your cut until you reach 100 calories above maintenance. If you manage to gain weight with this and not get fat, then stay at that and make lean muscle gains. If it's not enough and you still lose fat, add 100 calories. I'm pretty sure this won't be enough once you reach bigger plateaus but it's enough to have a beach body year round.

Why does SL consist of overhead pressing and benching the same weight in the same week? It seems weird to me that someone would do 60 kg OHP and only 60 kg bench press.

You might start out with the same weight but you will quickly stall at OHP while you still increase your bench. I stalled at 70lbs then at 75lbs, then at 85lbs and I'm currently stalling at 100lbs, while my bench has increased to 150lbs. It works itself out. Don't worry.

the best and healthiest thing for anyone to do is to stick with one diet for a long period of time.

starting with setting a self standard. basic and simple, virtually harmless.

do the narrower grips with strict form. add weight when able to do so with strict form. your control will be good.

use lighter weight with more intensity and take more time off. do each arm with the exact same intensity. your wrist will catch up to the other.

It's all good. Did you try /r9k/? If so, any insight from them?

>I've tried many times though, and I failed every time
Fitness is about consistency. I've had a few bumps in my training regime, but I just got back on the horse. When you make it a focal point of your life, it spurs you to do more to maintain it.

>I don't know if I'm depressed since I'm not thinking of suicide every day.

Depression isn't just suicidal thoughts. I had it in uni, didn't want to go to lectures or do work, just sleep all day and barely leave my room/interact with others. Got legitimate social anxiety at times too, and I'm really not the type for that.

>If you're suggesting that this book might really help, then I'll put it right in the front.
It's an easy and engaging read, very conversational in tone. I picked it up and finished it in a few hours and I'm a slow reader. I recommend keeping it on your shelf/hard drive though, it's one you'll like to re-read if only certain chapters. I was recommended it when my friend saw me in a rut in life. I've since recommended it to two people, both have recommended it to others. Not to set high expectations, but it's a good book. Glaze over any spirituality stuff in it, though, if that's not your bag, the rest of the message is good.

>I eat a shitload of sugar and fried shit every day
Drop the sugar. Slowly. I like a bit of fried shit every now and then, so I can't blame you. Waking up at the same time every day mends most bad sleep. Cut out caffeine late at night (coke is caffeinated), replace sugary drinks with low sugar squash, drink more water, drink coffee and tea if that's too bland.

The biggest tip for avoiding bad food is to not buy it in. You then have to actively go out of your way/house to eat crap.

Is arnolds 'Shock the muscle' technique a meme?

I tried it with barbells and It seemed to work.

Cont.

Since willpower is a difficult point for you when it comes to workouts, get a routine.
>weights
If you're doing weights, try something like SS or Stronglifts, but modified. Try to ensure an exercise you like and an exercise you hate happens every session. For example, when I started out I looooved Deadlifts, did them every opportunity I could and it kept me coming back for more. I also liked Bench, so any given session I could do an exercise I loved. I neglected to do an exercise I hate (OHP) and it has stalled significantly.
>cardio
Vary it. If you're doing runs, do a shorter distance with a focus on fast pace, do a long distance run another day, mix it up but find something you enjoy about it
>Callisthenics
I remember Fitness 666/El Diablo being good, same with Convict Conditioning (although the sets/rep ranges are out of whack). Going back to the "do an exercise you like/hate" thing, this is great for motivation as there's a wide range of exercises you can do for any muscle group you want to work out. It can also be done anywhere with a 2 by 6 ft floor space.

The wording of it is a complete fucking meme. The idea is simple. If you do the same rep ranges and the same number of sets day in day out, you will get a highly specialised result from training. When you expose your muscles to new exercises, new sets and new rep ranges, you expose different muscle groups to grow in different ways. Your muscles aren't sentient. You'd get the same if not better results from switching up your routine every few months rather than trying to "shock the muscles" every workout and have a disorganised training structure. There are optimum rep ranges and % of max weight ranges to stimulate different growth in muscles, shocking the muscles doesn't invalidate this.

>When you can no longer progress, and deloads wont help
Not OP but I do the same routine. Been on it for half a year but I can't progress for shit, got stuck on everything basically but deadlift.

If I switch to an advanced routine with shit lifts, will I be able to get more gains? (like on tm but weekly progress, or some ppl)

shit lifts are as follows:
>40 kg ohp
>50kg bench
>75kg squat
>100 kg diddly

As I said, I can't really progress on anything other than dips and chinups. I am a lankfag and they are easier because I'm skinny as fuck.

bump

Alright man, thanks a lot for the advice. I'll be doing bodyweight/calisthenics (probably convict conditioning) first before getting an actual gym membership. I'll throw away any other ambitions until I reach a decent body, and I hope that the physical and mental improvements will help me become better at learning other things as well. I'll also read the book you suggested right away.

>I had it in uni, didn't want to go to lectures or do work, just sleep all day and barely leave my room/interact with others. Got legitimate social anxiety at times too, and I'm really not the type for that.
Are all those problems gone or do you still suffer from them? Does working out help you?

that seems like a severe cut, but whatever. you can't lose muscle that you never had to begin with

How do I know when "too much is too much"?
I do SS 3x/week and run on nearly all off-days distances of 5K/10K. And it's finals month in my country, so I get ~7hrs of sleep/night on average. I'm only asking because recently I've started to wake up with a stuffy nose, which from what I've read here, might be accounted for overtraining.

>inb4 you already know the answer if you decided to ask this question

>Are all those problems gone or do you still suffer from them?

Significantly improved if not entirely gone. I'm a lot more self-confident. I'm working in a job that I love, I've got a body that I'm pleased with (but I understand can still be improved on). I'm more social and spend more time with friends. I probably still display the hallmarks of someone a little awkward, but I don't run from my problems any more. That said, I live on my own now. I head out for the gym, to meet with friends, for work or for essentials. Since I work hard and workout hard during the week, my weekends are spent juggling my friends and catching up on chores. If I had more reason to be out of the house, I would be.

>Does working out help you?
Dramatically. For a guy my size (slim built), I'm strong, something I was never used to. It gives my frustrations an outlet. It made me realise what I'm capable of. More than anything, it gives my life structure and a sense of purpose when it might seem otherwise like there is none. It's really hard to explain without experiencing it.

The biggest sign for me is CNS burnout. I get horrible headaches and struggle concentrating when I push myself too hard. This happens with running, weights... whatever. It's the easiest way for me to tell I've overtrained.

From what I've gathered, you'll feel it in one of three ways:
>Injuries start to creep in
Your muscles are too tired to maintain good form. Minor injuries can be brushed off, but if they start getting serious, scale back your training.
>CNS fatigue
If you're walking through life in a haze, head aching and concetration difficult, you've literally tried to hard to work out. Might manifest in illness, though I've never experienced it.
>Your muscles feel permanently fatigued
If you struggle to recover fully between working out a muscle group and you're not having DOMS, you're overtrained/under-rested.

Just because you're getting sick, doesn't mean you're overtraining. Suprise, surprise, Even fit people can catch viruses and bacteria. If you think it's due to overtraining, you should rest from lifting and cardio for 2 weeks or so and then start again.

QTDDTOT:
5'1/female/92 pounds
I'm trying to gain weight and I know I should be trying to eat around 2k cals but I'm getting really full really fast. I've tried to keep eating after I've gotten full but it normally just results in a really bad stomach ache or throwing up. I have a really fast metabolism and I want to gain some weight, what should I eat? Also, what workouts should I do to try to get a bigger butt. I already do lunges, does squatting really work for getting a bigger ass? I'm trying to put on a few more pounds so I can stop looking like a stick but I don't want the weight to go into the wrong places. Any tips on keeping it out of the stomach?

can you grow a beard? and how big are you? how's your jawline?

even if you cn't grow a good beard just jason statham/bruce willis it dude

I'm doing 5x5 SL. Is it bad that I go cycling every evening? I never get DOMS, but my legs feel like they're destroyed when I get off the bike. This never used to happen before I did SL. I'm making good beginner's gains, but don't want cycling to fuck up my squats.

Fantastic man. Thanks again for the answer, I'm looking at convict conditioning right now. Unfortunately it seems like you have to read through 300 pages before you can actually start working out. Will try to read it in less than 2 days though.

What are the long term results of failing to stretch after weightlifting ?

Is it important?

Intermittent tasting +morning workout +evening meal. Doable? Realistically, how long can you go after working out before eating.

Basically I bike to school, then bike to work then go home, if I can work out in the morning. But if I can't wait a while before eating then I'd have to bike to school, bike to work, bike back to school, workout, then bike home. Which would cut out a lot of time for me to study.

What do?

First of all read the sticky. It also applies to women for the most part.
>gaining weight, when I can't eat a lot
First of all, make sure you actually want to put on fat. You cannot decide where the fat will go so you should focus on putting on muscle instead of fat. Next make sure you get enough protein to actually build muscle from your regular diet. Now if you made sure you want to increase body fat, for a healthy solution I recommend always keeping nuts around to snack on throughout the day, preferably cashews or macadamia. If you don't give a shit about your health, do GOMAD or start eating sugary treats like cookies and chocolate. Junk food like chips work too.
>bigger butt
Squats and deadlifts. Do SS, since it incorperates squats and deadlifts in every workout. Don't be afraid to lift heavy. If you look around in the gym, the girls who squat somewhere around 200lbs have the juiciest asses. Unless you take steroids you will never look like those proportional female fitness models with six pack abs and huge arms and legs. Especially if you keep your bodyfat percentage in a normal range for women.
>can I dictate where fat will go on my body?
No, which is why you should do a full body workout and not increase your body fat too much. If you do something like SS you will look good since you won't just put mass to your legs but also on your upper body to a degree. Again since you're a woman and lack the testosterone you WILL NOT become huge and blocky. Believe me, you will not get too big because it takes a lot of effort and huge care in nutrition to actually look like a female bodybuilder. Big shoulders, arms and core are impossible unless you really shoot for them or take steroids.

about 6 hours max to get improved nutrient use out of food due to training

get a protein or bcaa shake in the morning

Working out fasted in the morning is not the best idea. After waking up your cortisol levels are at their peak. If you ate a breakfast, they would go down fast since only stress on your mind or body would keep them elevated or increase them. So if you work out fasted, you have a chance you'll just break down all the potential muscle you just initiated to grow. But you might be interested in reading this article about leangains: leangains.com/2010/05/early-morning-fasted-training.html

Basically, if you supplement with BCAA you might be able to prevent muscle break down from cortisol and raise insulin sensitivity due to your fasted workout. Not sure how legit it is, but you might want to try it out.

After finishing SS, should I go 5/3/1 or Texas Method?

Here is what i run

A. Pull-volume
5x8 pull-up/chin-up/wide-grip pull up
2x8 one-arm row
3x10 yate's row
3x10 shrug
2x25 rear delt fly

B. Push - volume
5x8 ohp
3x8 bench
2x8 push press
3x8 hip thrust
2x25 side lateral or front delt raise

C. Pull-intensity
2x4 chin
1x5 deadlift
2x5 yate's row or pull up/ wide grip

D. Push-intensity
2x4 ohp
2x5 bench
2x5 hip thrust (or push press)
2x4-6 side lateral or front delt raise

Don't
Give
Advice

Practical programming for strength training
Muscle and strength nutrition pyramid
Muscle and strength training pyramid

I refuse to believe you cant add weight.

Well, I can, sort of. But it looks like this:
>gym has 2.5 kg plates as the smallest
>5 kg increments, which I can only do about 3 weeks at a time
>not even close to being progressive
>deload happens when I basically can't do the 5 reps, which is very often, even if in the last two workouts, I lifted that weight (45kgs ohp going back to 40 for example)

This does not seem efficient at all, and maybe it would be a good idea to change from a workout that may have lower progressive overload.

If anyone has instruction on ketosis, can you share it, please? I remember seeing this pic here.

>what are legs

Here you go: eat less than 25g carbs/day

Been blasting Yohimbine hcl for 2 months religiously now and when I pinch my love handles it feels like porridge and not normal fat.

Have I dun goofed or will "it" go away with time?

whats the best way to squat with 2 dumbells? I've been doing goblet squats but I need more weight and i don't have a bar

Is it gay if you are fucking your girl and creampie her pussy and you both are still horny, so you eat out her vagina while she sits on your face and gives you a foot job?

How much do you pay monthly for your gym membership?
Is it weird for new dyel guys to come and try things out alone?
Is it fine to just buy a barbell, some plates and start lifting at home?

no? but you're on Veeky Forums so you won't get a straight answer out of us (no pun intended)

Anyone ever get one arm/bicep/front shoulder seizing up during squats?

I have a 5ft bar and and my squat stand makes me hold it with my hands pretty close in. I feel like the problem might stop if I widened my grip a bit maybe. Not sure what's going on.

>foot job
not gay but still, man

he said push/pull split.

some of use former fatties have residual leg mass

pistol squat
youtube.com/watch?v=EN-wQc5dJIY

>Is it fine to just buy a barbell, some plates and start lifting at home?
literally what i did.
if legs are a concern, get some cheap squat stands as well.

otherwise just stick to hip thrust and deadlift.

follow a novice routine like greyskull or ss, just doing floor press instead of bench.

i got amazing gains from this.

weights under my bed, barbell behnid my bedroom door, can't even tell i am homegym masterrace.

I posted this on the other thread but its pretty full, so any ladies on here use a menstrual cup like Divacup or Lunette? Does it slip when you workout, and does it stretch out your vag? Looking into getting a smaller sized lunette cup for a 5"2' 120lb frame. I looked up the same question on a few other sites but I got a lot of "pfft loose vaginas are just a myth made up by the patriarchy".

>asking a bunch of virgin nerd males about vaginal health

so a vagina... that is like a fishy smelling butthole, right?

>5"2' 120lb
LONDON

Squat plug?

You'll be dropping a lot of water weight initially, which is fine.

I'm having gyno surgery soon and can't lift for 8 weeks, how much of my gains will I lose if I eat at maintenance with high protein?

How bad is your gyno? Posting a pic would be nice.

Can Veeky Forums suggest a good work out to tone up and flatten abs?

I have been doing 5x5 strong lifts and have seen a slight increase in muscle mass and decrease in bf%, but my abdomen still looks distended.

I recently added reverse crunches after every workout, but I want to know if there is more I can do to tone up.

It's not too bad, I would put a pic up but I don't have any

>tone up
>flatten abs

so you actually want less abdominal muscle size?

stop doing reverse crunches.

stomach vacuums fix a disdended stomach, your transverse abdominis is too weak.

don't confuse the poor newfags

I really love this board sometimes

>37533822

Got a better replacement exercise for me? Any reason why reverse crunches are bad?

Distended may have been the wrong word, I just didn't know how word it. It's just weak and my organs are pushing against it.

What do I need to do so a girl will find it comfortable to lay her head on my chest?

I'm guessing a lot of pecs exercises?

Fuckin mobile

is making the gay ass noises part of the squat?

I have two samples that I've never used because I have an IUD and there's conflicting info on using cups with one, but they're a really soft silicone that folds up high in the vag, so they shouldn't stretch out your pussy anymore a tampon would.

I hate counting calories, especially when I don't use exact measurements when I cook. Is there any good way to guesstimate a caloric deficit?