QTDDTOT

Is it best to start bulking once you're down to a reasonable size? In skinnyfat atm and I want to know the fastest way out.

Okay so ive been lifting on and off for a little while (6months) with a couple 1 month breaks. I'm wondering if I should start a routine like SL or if I'm past intermediate. The only problem is my back squat sucks because I find it hard to not lean forward due to being 6'3 with long femurs. Could I just do Front squats instead. My current stats are

5rm
150 Bench
155 Squat
135 Row
95 OHP
265 Deadlift

My squat always hits a wall when I reach 155 (Low bar) and high bar I lean too much and hit the same wall at 135 I eat enough because my other lifts increase I just have no clue what to do anymore.

New to lifting, (1 month) doing PPL 6 days a week, Should I try to add 5 lbs to lifts every week or every other week?

I guess what I'm asking is could I sub in Front Sqauts to SL. They feel much better or any tips or videos for staying upright during squat.

You do realize that there are two other macronutrients, right?

Sleep and eat more carbs and fats. You don't need casein protein. Casein protein is a slow-digesting compound that is useful at night. Cottage cheese is especially high in casein protein. Because of its slow-digesting nature, cottage cheese/casein protein should be consumed at night before bed to prevent muscle catabolism, but even then it's not exactly necessary.
If your diet consists of only protein, then that's why you're sucking dick in the gym. Eat carbs and fats for energy. It also looks like you're getting too much protein. You only need .8g to 1g/lb of lean mass.
As for your heart, sleep and do cardio. Don't be one of those faggots who doesn't do cardio because "muh gains." The benefits of having a healthy cardiovascular system are numerous and will benefit you in the long run, such as improved recovery and delivery of nutrients to the body.

I eat a lot of carbs and especially fats though, mostly from the meat (pork twice a week, chicken twice a week, beef once a week, one day veg one day fish).
Sleep might be a factor though, GF snores and gets up early so that often interrupts my sleep when she's sleeping over.
Thanks for the reply in any case.

Is it the leddit routine? If not, do that. However, change the face pulls to 3x8-12; 5x15-20 face pulls is endurance training and retarded. Also the lateral raise superset is retarded, in my opinion. 3x8-12 lateral raises should be enough.
Just Google "Reddit linear progression PPL." It should be the first one.

Every time I try to deadlift, I end up with a sharp pain in my lower back. I don't know if it's a muscle sprain or something to do with my spine/joints.

I'm focusing on form, keeping my core very tight and using my hamstrings and pushing downwards, and it always feels good until 2-3 reps into my workset. Then the pain occurs and I can't do the rest of the set without immense pain from bending over. The pain then goes away after about half an hour. It doesn't feel like the weight is too much or that I can't get it up, it's just the pain that suddenly appears.

I forgot to film this last time I did it so I can't determine if my form broke on that rep, but I'm going to see a doctor today to clear up any potential of injury.

In the event that I do have something wrong with me, what are effective exercises that I can do to substitute for deadlifts?

Carbs?

You also need to vary your diet to optimize nutrients. You could be malnourished of micronutrients. Nuts are especially high in fats and contain many micronutrients that people often lack. I believe peanuts contain decent amounts of folate and magnesium. Nuts, like almonds and cashews, contain omega 3s which will promote a healthier heart. Salmon will do the trick too.
Get your carbs from high quality sources like whole grain/100% whole wheat breads, brown rice, oatmeal, fruits, vegetables, etc. Cut out soda, white bread/rice, etc. They've been heavily processed and had most of their nutrients stripped away.
If this is an issue, look into a high-quality, pharmaceutical grade multivitamin, fish oil, and whatever else supplement.
I personally use fish oils, vitamin E, vitamin D3, grape seed extract, and a multivitamin taken every morning.

If I were to slow cut. Say a 200 calorie a day deficit, would I feel miserable and lose all my strength?

i'm 180 and want to get down to 170 and I don't need to do it quickly. I'd rather be on a longer less intense cut.

Or would it be silly to do a slow cut like that and I should just be a little more aggressive and deal with it?

Try wearing a belt.

Find a guy at your gym who looks like he knows what he's doing. Ask him for advice on your form.
I don't know if you're already doing this, but work on lower and upper body mobility. You could have a muscular imbalance, perhaps in your lower back or tight hamstrings.
For lower body, I personally use Limber 11 plus some lower back stretches. For upper body, I use the same guy's routine plus wall slides and rotator cuff work.

Nut allergies mane, it ain't a joke. Cutting soda and getting a proper multivitamin is a very good idea though, I've been taking Omega fish oils daily so far, but my diet is pretty one-sided (lots of frozen veggies, bananas and oats, not much else in the vitamin department). Would be surprised if I need even more carbs, though I guess it's time to finally count those damn calories. Again, thank you very much for the input.

I forgot to mention substitutions. Obviously by cutting out this exercise, you're going to have to do more work.
I've seen rack chins/pulls (inverted rows) suggested. Also hyperextensions might work, but I would ask your doctor first about those.

200 should be fine.

Meaning I won't feel to shitty?

Thanks, I'll ask around next time. My flexibility is lacking and it wouldn't surprise me if I had imbalances.

I tried rack pulls the other week and recorded all of the sets without experiencing any pain, it seemed to work pretty well. We'll see if the doctor finds anything strange and go from there. Thank you!

People have done much more of a deficit and not felt too bad. Keep your protein and sleep in check, however.

I'm currently doing SL 5x5, I think I could improve faster if I did 3x5, all my lifts are fine until the last rep on the last set on average.

Shall I swap over to 3x5 or stick out 5x5 until the deload and failurex2?

my fear is that this is fuckingarounditis, everyone says pick a routine and stick with it

extra info, started from no lifting or sports experience, skinnyfat , currently week 17, missed 2/3 weeks due to exams

current lifts: Squat 65kg, DL 100kg, OHP 35kg, bench 50kg, pendlay row 50kg

is this a smart move? personal preference? time wasting?

I think for the average person, the difference between 3x5 and 5x5 is so small, that it won't matter in the long run. Personally, I think you'd be fine.

are these your actual 5 rep max's? or your 5x5 weights?

5x5

do SS. SL is pointless because it's exactly the same shit, just worse.

Left, with straight back. It does appear in SS.

Should I lift on a day where I only meet 70% of my caloric goals?
>tfw too poor to grocery shop this week

Will I fuck my shit up if I do sandbag shouldering squats with heavy weight?

I'm not sure if it's safe to load the spine in this position.

I'm no expert, put your lifts in Symmetric strength dot com

It can give you a general idea of whether you're intermediate or not. cant ask here because have to take your height/weight/age into account as well

cheers

Flexing the vertebral column and then rotating with weight is retarded.

of course

Sit the bar on top of your posterior delts, right below the spines of your scapulae. If yours grip is right, you'll be using your hands simply to stop it rolling off your back.

Don't all unilateral exercises load the body more on one side than the other?

Hey thread. I'm in a resort with a shitty gym. A single bench and dumbbells that stop at 50lbs. No squat rack/bench/anything besides a few misc. machines and cardio shit. If anyone has like, a calisthenics imagine to help maintain my gains at least, or anything else, that would be very helpful.

Is it possible to lose fat and gain muscle at the same time if I eat calories at maintenance amount, get lots of protein, lift 5 days a week and do cardio on my rest days?

Can someone tell me how many calories is in lean only pan-fried Sirloin steak?

I've tried various sites and it ranges from 150-320

Also does anyone have an accurate site for calories?

No, you'll probably just end up stalling on lifts and making no progress.

ndb.nal.usda.gov/ndb/search

When squatting, one of my elbows if farther back than the other, this causes me to tilt the bar off axis. What can I do? any good videos or articles that address this?

Yes. Consult Scooby. m.youtube.com/watch?v=oi-jnsG0Z7Y

It depends on the oz. You're gonna have to weigh your cut and calculate accordingly. 4of = 240, for example.

This site is great, thanks

I'm an idiot for not including the weight, I was looking for the calorie info per 100g.

The issue is is that I can't find pan-fried with 0 fat eaten, will the calories be the same if it's broiled or pan fried?(Obviously I need to count in the oil used)

I always read people say,

>Upright rows destroy your shoulders!

But I don't see how this could be if you:

1. Only pull the bar to bottom of sternum/top of rib cage
2. Pull with a wider grip

In doing so, I feel no awkward rotation in my shoulders. All I feel is a very smooth movement along with shoulders getting properly worked.

Is there something I'm missing here?

If you keep your grip outside your hips, you should be fine.

that's what i thought and do, thanks

Well, I guess it does. But there are also photos in SS where it appears the lifter is leaning forward a bit right above the chest. But still, how do you accomplish both of these things? If you stand with your body completely straight, it seems that it will inevitably put strain on your arms. However, positioning myself like does seem to allow for an easier load on the arms.

I've lost 45lbs over the past 4-5 months. I exercise doing body weight and some accessory lifts with Dumbbells. my push-ups, pullups, and chin ups are all progressing. slowly but progressing. I know cutting while lifting is sort of pointless but I'm at this point where I've stalled on my weight loss but still see small progressions in my workouts. am I losing fat and gaining muscle since I'm not losing weight anymore but not gaining either and my lifts are getting better?? im a total manlet 5'6, and 150lbs. I'd like to get down to ~12% body fat or so. just wanna know what you think I should do? say fuck it and just cut harder until I'm ready to seriously bulk? or just keep doing what I'm doing?

Oh, so you what, pick the fat off and leave it on the plate. Weigh your cut, calculate the total sum, and save the fat you pick off. Weigh the fat at the end, and it's 9cal per g if I remember right, and subtract from the total.

Dunno about the cooking stuff but just google both and see for yourself.

Depends on how heavy the cut. If your in the ballpark of 500 deficit, then yeah gaining muscle losing fat. It will hurt the rate of gains but somewhat accelerate the fat loss. A larger cut will make you lose muscle in proportion to hoe much extra you're cutting, which isn't ideal. So cut away but don't be dumb with it.

Hey guys I have a question: is there a whey protein that will not make a shake? What I mean is if there is a whey protein supplement that will mix with water and make a drink that is not like a shake, but like the bottles of isopure. Does anyone know? Thanks in advance.

desu I was eating like 1200 calories all through my cut. once I got down to this weight I kinda stopped being so meticulous with my calories. I'll recalculate and do a 500 deficit again. thanks a lot. I just like exercising and would like to at least get stronger while I get leaner so I'm not wasting all this time just losing fat. once I get down to that bf% I plan on getting a gym membership and doing a program the right way. I just gotta lose all this retarded fat

just use more water?

downward pull from your hands while arms are in internal rotation pinches/rubs tissue in the joint (impingement)

>but how
take an anatomy class

it'll be fine for now, until it's not fine. but then the damage is done with no significant pay off - even if it wasn't injurious, upright rows aren't specifically good for anything that you can't do another lift for.

exrx.net/WeightTraining/Safety.html#Upright

It' s rest day but surely it's fine to do some calves, forearms and traps r-right?

Is there some supplement with healing effects, for injuries?
I hurt my wrist, what could help?

did you start that thread?

and idk. pain killers

I do yoga on rest day. I only say that because I'm anomolous

Nope, i'm one of those that responded.
I need something to heal it, not a painkiller. Who cares about pain.

alright I'll give you a real answer as someone who took a year of athletic training in college because I was a retarded as confused teenager

nothing is going to heal it but time and rehab. rehab gets you to 100% faster. so mobility exercises and maybe some mild strength exercises with bands or gyro balls. but considering you probably can't and won't get those just do stretches. but don't overdue them because of boredom or impatience. enjoy the time off. there's no miracle that'll heal your injury since its dependent on tissue regeneration

trappy chan pics, anyone?

As I lose weight I realize that my ribs stick out.

I've been told it's because I was a fatass with asthma.

In any case, what kind of lifts can I do to minimize the sticking out ribs look?

For how long are you there?

you say that but from my own experience there's no impingement whatsoever and i haven't seen one shred of evidence to prove otherwise

and you say other lifts do it better, also not true. lifting circumstances come in all variety. and you're just shifting the argument to hurr durr another lift is better while dodging the point being made.

Through Saturday. Thanks for the chart.

Your muscle or anything won't disappear if you eat enough.

Any anons here sleep on the floor?
How is it?

I'm asking mainly because my living room is cooler at night and wanted to sleep on the floor, put a blanket or two down and sleep, I've heard it's good for you, anyone?

Ok no memes, I seriously want to know how much smoking kill gains, Some say a lot some say not so much.

How to get from 185lb to 200

Change routine?

I've been stuck at 180-185 forever I feel like my diet is the lacking point

im >6'2

chin ups for sick wings

Just got strep throat yesterday, just got penecillin today. Still workout today, tomorrow, or nah?

Yeah I gotcha. It'd just uh, be a shame if I lost 10lbs on the bench or something because this week . I'll do anything I can to maintain

Best way to increase number of chin-ups? I can only do 2-3, then sets after that it falls to 1-2, then 1 for a bit, then nothing

I'm having pain on my inner elbow after doing skullcrushers, its becoming worse, what can I do?

Are there any exercises to help naturally correct and/or help prevent pain from a 10 degree upper thoracic spine curvature? The curve is directly between my shoulder blades.

I get intense pain when standing still for longer than 10 or 20 minutes and also when I sit down in a chair without perpendicular pressure on my shoulder blades.

>exrx
>valid
nah

and even that doesn't say "you won't get injured using shoulder width", it says it REDUCES the degree of internal rotation, but your shoulder is still in internal rotation with a wider grip - it even goes on to say later in that page that it's still morphology dependent since there are people who will have smaller joint space than others, and wider grip will still not help i.e. dont fucking do it you mong.

>my own experience
wow maybe we should ignore anatomical and biomechanical analysis and listen to your minimal experience doing upright rows

>but i've been lifting for a WHOLE year
amazing

>and you say other lifts do it better, also not true.
give me one thing the upright row does that no other lift can do better that routines need to include upright rows. I can wait

>and you're just shifting the argument to hurr durr another lift is better while dodging the point being made.
nice reading comprehension there m8

I clearly pointed out that
1. its injurious, said why it's injurious, and said you shouldn't do it (answering the question)
2. I then added a secondary point about it being inferior anyway, so it's inclusion isn't necessary regardless (adding and enforcing my previous statement)

stick around a bit longer and you'll realise maybe your year of experience doesn't actually mean anything and you're a twink bitch

Not do them. Are you doing them with dumbbells or a barbell? Some people find that the dumbbells feel better.

I eat healthy and count calories. I count the amount of proteins and carbs and make sure I take in a sufficient amount.

My problem is I eat a lot of muesli and bread high in fibre, but my shit is still semi-liquid instead of solid, what do

>wow maybe we should ignore anatomical and biomechanical analysis and listen to your minimal experience doing upright rows
You haven't provided a single shred of evidence to backup your claim and when it comes to lifting, your own experience is often the best experience. If you can't do it, that doesn't mean you should go telling other people not to.

>but i've been lifting for a WHOLE year
Nobody said this anywhere.

>give me one thing the upright row does that no other lift can do better that routines need to include upright rows. I can wait
Shifting goalposts.

>I clearly pointed out that
>1. its injurious, said why it's injurious, and said you shouldn't do it (answering the question)
You've made blanket statements while providing not a single shred of evidence to support your claim, then spouting, "MUH ANATOMY".

>I then added a secondary point about it being inferior anyway
Your secondary, "point" piggybacks on an unsupported claim. Furthermore not everyone is going to be privy to doing any given other lift.

>stick around a bit longer and you'll realise maybe your year of experience doesn't actually mean anything and you're a twink bitch
Cool strawman, retard.

rest more between sets.

Is Mildronats (meldonium hydrochloride) good shit?

Is it necessary to be sore for a while to make gains? I've been doing Scooby's intermediate routine for about 3 weeks because I'm a NEET with access only to a pullup bar and 25# dumbbells, and I almost never have any soreness. Time for a new routine?

Why does Veeky Forums hate pizza?

It has lots of calories, it has lots of protein, it has lots of carbs. Isn't it the perfect bulking food?

Soreness is a poor indicator of whether a routine is good. Typically one will be sore for about a couple days or so if the routine is new or he/she has never lifted. It's very rare that I'm sore from a workout nowadays.

>You haven't provided a single shred of evidence to backup your claim
I told you to take an anatomy class in my first post. I'm not going to do your homework for you for something so basic. you can go to the link that other guy posted as "source" which explains what I said.

the only reason you don't want to listen to reason and do an ounce of independent research is because you want to convince yourself you haven't wasted your time doing a shit exercise, while continuing to blindly do an exercise literally just because you like it.

>Nobody said this anywhere.
no shit dickhead. it was me mocking you by saying how much of a newfag you sound.

>Shifting goalposts.
except not because, as I said, it was a secondary point to which you disgreed with - to which I say prove it. you can't though cause you're a moron

>spouting, "MUH ANATOMY".
yeah sorry for using actual knowledge rather than minimal anecdotal evidence from a twink. people can get away with doing cat-back deadlifts and squats with their knees practically touching for years without getting injured. but guess what, we know anatomical and biomechanically its injurious. no matter how much retard A or retard B says
>well I DIDNT INJURE MYSELF SO
it doesn't mean shit, and neither do you

>piggybacks on an unsupported claim
kek you are actually retarded aren't you

the second point starts off with "even if upright rows WERENT injurious" - which contradicts my first point, whilst coming to the same conclusion, exemplifying the validity of the initial conclusion. you're really reaching here to think that was piggybacking

>Cool strawman, retard.
you gotta stop using words you don't know the meaning of, kid. that's not what a strawman means. I don't even have to do anything to show how retarded you actually are.

you can keep putting your hands over your ears and being a little bitch about this, but it doesn't effect me at the end of the day if you don't want to actually look into this.

With some body parts (maybe all) when i move up or down the muscle shake. If i move my arm down my biceps will shake, if i move my ankle in my butt's direction it'll also shake.
Is it normal? It's really weird not having your muscles move smoothly; it gets much worse when you add weight.

For how long have you been lifting? I had that shit at the start but it went away after some time

>I'm not going to do your homework for you for something so basic
It's so basic yet you can't provide a shred of evidence to backup your erroneous claim.

>you can go to the link that other guy posted as "source" which explains what I said.
The source clearly states that widening your grip gives room for the movement to occur, shit eating retard. Furthermore, I clearly stated that raising the bar no higher than rib cage/below sternum reduces chances of impingement even further, a point which you have utterly failed to contest and a point which I will now backup with actual evidence, something your fucking retarded shit eating blind following ass is incapable of procuring:

ncbi.nlm.nih.gov/pubmed/24077379
>A significant association existed between clinical characteristics of SIS (p ≤ 0.004) and both lateral deltoid raises and upright rows above 90°
>upright rows above 90°
>above 90°

Oh look, actual EVIDENCE which proves exactly what I said, not raising the bar so damned high like a retard removes the impingement issue, combined with widening grip to reduce it even further.

What's more is that upright rows can be the perfect shoulder exercise for someone like me who has a rare type 3 hooked acromion which makes overhead pressing troublesome as I often find myself with some kind of lingering pain days after performing the lift.

ncbi.nlm.nih.gov/pmc/articles/PMC3639339/
>A low lateral acromial angle and a large lateral extension of the acromion were associated with a higher prevalence of impingement and rotator cuff tears. An extremely hooked anterior acromion with a slope of more than 43° and an LAA of less than 70° only occurred in patients with rotator cuff tears.

Thankfully there's upright rows which require virtually zero lateral acromion extension and retards like you to get shit on by people who actually know a thing or two about anatomy.

I always have had it, even before i started; if i'm standing and move my arm down it shake no matter what. Now that i started it just became much more noticeable because it gets worse with weight.
The word shake seems too strong but twitch seems too weak. It's kinda hard to explain.

Just chill out, don't worry too much about it until you finish your cut.
I can't even notice what you're saying on those pics desu