QTDDTOT

>what is a phone

Lift

I crashed on my bike last night, now I am bruised as fuck on knees, elbows and in my face. It hurts like a motherfucker, but functionality is fine, I don't think I need to visit a doctor. Anything I can do?

>lift
ive been doing hiit cardio immediately after my 4 lifting sessions every week
is that messing up my gains

I'm new to the gym, and skinny as fuck, so obviously I'm bulking.

How much should I be gaining a week? Really don't want to end up skinny fat.

how does one get rid of warts?

how long do I need to keep duct tape on it and should I try cutting it out?

does duct tape just get rid of it straight away or do I need to apply other suff to it?

buy the stuff that freezes the warts off skin, that's what doctors do anyway

Usually sleep at 3 wake at 12
today lay down at 3 sleep at 6 cause its too hot like 35+ degrees hot inside the room from the pc burning all day
at 9 fucking vacuuming all the fucking house
how do I even go to the gym today I feel like shit
even typing this was hard
my head hurts

Does Ephedrine need to be taken with caffiene for its hunger suppression qualities to be effective?

What the fuck do you mean by "going onto my belly"? Fucking go to a gym and lift weights.

Uhh then who's gonna stop you?

Also my gym is a chain and they allow chalk

Ice, ibuprofen

My todays dinnerplan would put me around:
2g carbs
30g fat
152g protein.
Would this be too little of everything? And if so should I add carbs or fat, if I'm trying to lose some fat?

I just started at the gym and I'm not strong enough to dedicate entire days to specific regions of my body yet so I'm just kind of running around doing various things 3-4 times a week, I wanted to know if this (pic) was okay.
I want to add squats and DL's to my routine soon but my form is absolute garbage right now and I keep falling over backwards trying to get atg, so, tbc.

Is it okay to focus on building muscle right now and leave cardio as secondary? I do want to lose weight, but I feel like I'll end up with better results long term of I build my body up first. Tell me if I'm wrong.

I'm 5'7, 202lbs, female btw.
(somebody in the last thread said to get my diet under control first but I eat very fucking clean nutritionally since I'm a non-dairy veg that hates chocolate/soda/junk food, I just ate way too much and was extremely inactive the last 4 years which is something I'm addressing now)

Since I don't have a powerrack, I need to clean the weight in order to squat. Today I felt a really sharp pain in both my shoulders, both in the front and at the outermost part of it. I didn't have to drop the weight but now it hurts when I move my shoulders. Should I go see a doctor or will I be fine with a little rest?

Read the damned sticky, honestly.
It has answers to all your questions.

Get some cheap ass squat rack asap. I got mine for like 100$, it'll work fine until you can lift more than 300lbs
However, I can't imagine you can clean enough weight right now to seriously injure yourself, so just give it some rest and see what happens, if it doesn't get any better, go to a doctor.

not really fitness related but how should i ask a girl to an upcoming formal? i plan to take the plunge and do it tomorrow when i see her i just dont know how to word it.
please help

Do you live in a 1st world country with free health care or are you American? If free see a doctor. Else give it rest. You dont clean enough to injure seriously. Also diy or buy cheap squat rack asap you dont need high quality untill you hit 140kg

Just ask her, there is nothing you could say that will make her go with you if she doesn't want to. As long as you just relax and don't start stammering you'll be fine. Also rejection isn't the end of the world, you have to play to win.

will try to get one asap. Thanks for the answers.

Guys I get acne everywhere EXCEPT my face. So it's all over my back and shoulders, behind my ears. Thank god not on my face. My back looks like it's covered in red m&ms.

So what do? I'm almost 30. Isn't this shit supposed to clear up when you get older.

I'd recommend Accutane but that's because I'm a mad motherfucker who don't care about alleged 'sides'.

Cleared up my facial acne and backne after a couple weeks.

Besides, acne only clears up when you get older, because your hormones are not out of whack as they are when you're a teenager, but hormones isn't the only cause of acne. Eat clean, wash often.

how to get in best shape possible in 10 days?

inb4 lift/read sticky, was in great shape but haven't done anything in 6 months due to work.

was just cleared to train a couple of days ago, skinnyfat at 195 6"2 from sitting on the couch half a year, go on holiday in a week and a half

girl i'm meant to be sexing soon sent me a snap earlier and shes toned asf aswell ;'(

Read the sticky, everything still applies, you can't do much in 10 days.

not possible, sorry

the most you can do is lose some water weight but there won't be any visible changes to your body in 10 days

Unless you're already pretty lean, there's jack shit you can do in ten days that's going to make a big difference.

See a doctor you have a medical problem

i know this feel all too well and i also have low test (238pmol/L) but the endo just told me to fuck off and i also have gyno.
end me

as i suspected, will just have to work out hard keep control of my diet and hope to lose a bit of face fat i guess

would i be safe to cut at the end of 12 weeks with stronglifts 5x5?

starting as a skinnyfat

Safe? How hard are you going to cut?

til i've gotten rid of the flab i'm accumulating til then plus a little of what i already had

not a huge deficit, gonna take a bit of time with it

to clarify, i mean am i going to have any muscle mass at all to fall back on if i cut after 12 weeks of SL?

i used to lift almost two years ago, but i never got big or anything

My ex gf's bro went on that and apparently tried to slash his wrists so... I shower twice a day and change my bedsheets once week.

I guess I should just bite the bullet. My dr is a total troll though and will make fun of me.

Take an extra recovery/rest day and do some stretching and foam rolling

Dinner sounds okay, as long as it fits in with the rest of your macro goals. If you're trying to lose fat, eat less. A few extra grams of carbs vs fats won't be enough to make as much of a difference as calorie defect.

I bulk i get fat, i cut i get weak.

Why Veeky Forums why does this happen, i dont even bulk hard and i eat clean.

Been bulking 7 months gone from 90kg to 100kg and my lifts from
100kg bench to 112.5kg
Sqaut 150kg to 180kg
DL 220kg to 255kg
OHP 60kg to 80kg.

My progress seems really slow and proportionally weak.

I use it and never noticed a thing, besides a bit of dry lips. I guess it affects different people in different ways tho.

That progress looks fine bro

I'm a little bit afraid of bulking for the first time.

I am close to approaching my goal cut weight of 120lbs (5'5'' female here) Within 2 months I should be there.

Daily calorie cut is at 1500, maintenance calories around 1800.

I've been doing a mix of cardio, light lifting (No gym membership yet so my weight selection is limited) and bodyweight training to aid in the cut and start building some strength and endurance.

I plan on hitting my goal weight, maintaining it for a few weeks, get a gym membership, and start strength training/bulking up proper. My goal is to gain muscle and get stronger.

They say eat at a 500 calorie surplus for a bulk, but I'm afraid I'll eat more than I can exercise and it'll turn right back into body fat. Would a 300 cal surplus be more safe/reasonable for a female trying to tack on muscle mass?

Also, as of now I get about 80-90g of protein a day. When bulking, what's a good range for me to hit? 100-120grams?

Thanks and godspeed

I see people on Veeky Forums benching 3 plate after a year :'(

I thought my bench was going really slowly.

Don't compare yourself to others m8, the only person you should be in competition with is yourself.

I am a recovering fatass and i've cut out all the non water parts of my liquid intake, i am wondering if the amount i consume at one time matters a great deal.

I generally drink about 800ml 3 times a day, in the one glass usually within 10 minutes.

Is there a potential downside to this?

The sticky will tell me if my routine is okay? It has a personal advice form to submit and receive a personalised human response? Wow-wee gee whiz! Technology sure is just super! I'll get on that right now!

Thanks senpai

Best place to get nice looking basketball shorts?

Is my triceps lacking too much,brehs?

Everything is lacking

nah they fit in with the rest of your profile

Thanks for the inspo to keep working,lads

...

My Maintenance level is around 2200 I've dropped my intake to 1750 for my first cut(fatty here). Should I be worried about going too low w/ lifting and cardio added to mix? Also feeling full is not a problem.

My warm up consists of 10 minutes of walking (enough to get HR to ~160) and stretching.

Cooldown is exactly the same.

Is that enough? Should I do something different/more?

ROWS FOR GRIP STRENGTH

You need a calorie cut and an ego cut.

no cardio just stretches and some sets with lighter weight

you need to do stretching as well

are you fat as fatass? how do you get your HR ^ 160 by walking?

I stretch after walking. Should I do a full stretch routine? Before and after lifting?

Yes, I'm a fatass. Started lifting 2 months ago.

Fell for the freeletics meme and am in week 9 right now. Before that I didn't do much sport, besides running from time to time.

I noticed that after doing bodyweight squats, the back of my knees, or more like the whole back of my legs, really start to hurt when I go in a normal squat position (non training squat, just the regular "I am picking things up" squat).

Sitting on my knees is also really painful without arm support. What can I do to prevent this? Will increased strength fix this over time or should I go see a doc?

Should I use a shoulder press machine or stick with barbell/dumbell? Also how do you guys like to go about lunges?

Im finishing up my cut, but theres this little bit of fat on my lower abs that I can't get rid of. Any of you have any idea how to get rid of this? I do lots of cardio, and ive been thinking about doing intermittent fasting to get rid of it.

I have a shit sleep schedule and as such need to get up early on a regular basis to prepare me for travel regarding work related matters.
Should I sacrifice tonight's sleep by not waking up in the afternoon and lift on Thursday instead?

Barbell and dumbell, theres more room for range of motion.

Knee sleeves

yeah you can start with 200-300 kcal if the progress/recovery become difficult: eat more

80-90 is fine

From the sticky:
>To gain muscle, go for [16-18*(current bodyweight in pounds)] calories
>To lose fat, go for [10-12*(current bodyweight in pounds)] calories
>To maintain your current bodyweight, aim for [14-15*(current bodyweight in pounds)] calories

Seeing how your bodyweight is comparatively smaller, yes you can try 300 kcal. If you don't/barely progress, increase.

It is during a cut that protein intake is most important. You don't need to increase that if you go bulking. Also, you have more calories to consume a similar amount, so things should be easier/more relaxed.

Other than the slight physical discomfort of suddenly drinking almost a kg of water, no.

You're a beginner, you don't need a special routine. The ones in the sticky are perfectly alright, choose one from there. It doesn't matter that you're "not strong enough to dedicate entire days to specific regions of my body", it will get better if you actually work on it by doing a good program from the sticky. Just going to the gym, doing an unstructured program made up by a total novice (you) is useless.
You can do cardio, it's nice, just don't overdo it. 2-3 x 30 mins a week.

Also, you're getting free advice from people only because we're trying to be nice, and you're not only acting like a petulant child, you're also wrong.

Just make sure you're eating enough protein and you lifting volume ins't too high.

if your bf% is under 10, it's genetics. You can workout your abs after your main workout/seperately to build them though, takes like 15 minutes, 2 to 3 times a week. hanging leg raises, ab pulldown, ab wheel roll-out, decline crunches, russian twists, 3 sets 10-20 reps. If you're 10+%, this was a waste of a post.

Yea so I find that my chest takes more than 4 days to recover properly and my shoulders take less time.
Still figuring tricep time

trying to do PPLx but at this point it seems like a BroSplit works best

anyone else find this?
how do you guys seriously work your entire body 3 times per week?
natty lifter btw

I did SS for about a year, have taken a year off, still have large thighs. I have wide hips, so I'm hesitant to train my legs as I fear I'd accentuate my hourglass shaped body. Would it be acceptable just to train Back+Bis and Chest+Shoulders+Tris 2x a week each, and neglect legs? I only really want to make my lats and shoulders larger.

My body looks pretty much like this. Is there any hope for me?

train the legs, filling in your legs will make you look proportionate.

zyzz had nice leg
u must have nice leg 2

don't skip leg day

we're all gonna make it
breh

you do you baby

Blue board girl.

And yes. Plenty of potential
Read the FUCKING STICKY.

yes

Yeah keep losing weight, tone up the entire body, especially legs.

Can't do a thing about saggy boobs, except work the rest of the body

i don't think you realize how low mens' standards are

It's "acceptable", but I presume you know jack shit about exercise programming, so you probably shouldn't write a routine for yourself.

Working out obviously won't un-sag your tits, but it can help with almost everything else. Also, there's reasons to work out beyond looks.

I tried looking for a 5 day PPL online and excluding the legs, is there anything you'd recommend?

I've had a problem in my shoulder for over a year that PT hasn't been able to fix. I think I've just discovered it which its related to my suprascapular nerve in my infraspinatus. When I do myofasia release with foam rollers/tennis balls it hurts the bottom of my infraspinatus and the top part gives a fuzzy nerve feeling that radiates down my arm. No real pain its just uncomfortable and weird.

Anyone have any tips? I was thinking maybe it's a knot causing it but I've been messaging it for months now

Waist to hips ratio is nearly perfect.
Just stay at a clean caloric deficit, lift 3x a week and you'll have a rocking body.

You can always get a 'lift' on that pair if you don't feel ok with them.
Most non-manchild men are ass-guys and will prefer a round shapely butt over big firm breasts tho.

What shoes do you wear to lift?

How do I go about doing assisted chinups to progress off assists and do them proper? I've never used the assist machine before and i can only pull off 1 chinup by myself.

Converse Classic All Stars. I'd get proper olympic weightlifting shoes, but I'd rather not spend the money.

I'll just wear my New Balance if I'm not doing stuff like squatting or deadlifting tho.

>free

If you look "pretty much" like that then you just have to lose some weight.

For saggy tits there's only surgery. Sorry.

If you also have an innie pussy like girl in the pic then congratz, that's very cute.

Do negatives
Basically jump and or heave yourself up to the bar and slowly let yourself down

Why is my groin area hurting when i do jumping jacks ? feels like i'm growing a vagina in there

Is this possible to do in 5 months
Guy that I used to know claims he did this natty in 5 months I thinks it's bullshit

Not really, all I've ever done was SS, and now TM. Consider reading Practical Programming for Strength Training.

How about learning to use the assist machine?

It's possible. People quite often underestimate to what extent fat hides muscle. The guy in the pic was built under the fat to begin with. People usually end up looking stronger after a cut, even though they got weaker.

Can I squat if I got the hemorrhoids?

>>No homo
>>Has hemorrhoids

Feels bad man