QTDDTOT

beginner gains

Temporary ones yea. Cortisol and water retention and such.

When you eat a lot of calories (near maintenance) next, you will probably flush a lot of water weight

Doing leg press cus I'm too pussy to do squats rn. I just wanna press.

Let me press.

Press.

Don't do the autistic number game. Just look in the mirror and do a mild cut until you are happy with your results. Don't do more than a mild cut (~1 lb/week) unless you want to lose muscle.

Ever since I started lifting all my joints have started cracking quite audibly.

Knees for days after squats.

Elbows non stop (rotate wrists from one rotation to the next guarantee clicks)

Push pressing the air does my shoulders.

No pain, but it's disturbing me.

>Admit to being a worthless pussy
>wonders why people would call him out
>never going to make it

>happy with the results

Holy fuck what is this stretch? I felt stretching where I've never felt stretching before

I'm gonna squat tomorrow to prove a point you pussy. Back to my og question, outside of squats, is there anything else I need to do? For legs

there is some air in your joints. science is not sure yet if this is bad

You have shitty brittle bones from what I assume is a life of no lifting and shitty diet. It's not something you should worry about as they will strengthen over time

I have always been able to make muscle gains on 1.500kcal a day.

Just wonder if i should cut slower because my energy availability is lower.

12-13 weeks sounds shitty compared to 5

Maybe i should yolo it and go for the 5 week cut

Where can I go to find out more information on the actual science of lifting?

you can stretch your erector spinae with this without doing harm to your spine but it should also set your spine. if you didn't hear anything like that this didn't solve your problem

download the free ebooks from our website powerliftinggeneral.com
I highy recommend practical programming 3rd ed. and starting strength

Swap out leg press with hip thrust

3dmj, jeff nippard, juggernauttrainingsystems, and books

To-thanks user. That's true.

Anything I can do to stop being so poppy?

Good books to read are ss, practical programming for strength training, muscle and strength pyramids, any lyle mcdonald book..

I am forgetting a good one but my brain is broked

Should I a2g every squat if I'm working up yo my 3rm? I do anyways and have a spot so I feel pretty secure but just wondering

strengtheory.com is good

At a certain calorie deficit and amount of fat you WILL start losing some muscle. What those numbers are no one can tell you, but they do exist. It depends on your goals. If for some reason you need to get into beach body mode ASAP and have a good amount of muscle so no/negative gains for the next few weeks is fine then go for it I guess. Impatience is a dumb reason to cut too quickly though.

You have pockets of nitrogen gas in your bones. Think of them like a sponge. You need to continue lifting and eat a good diet (make sure to get vitamin D and calcium). Eventually your bones will fill in order to harder and you won't have gas pockets anymore. It's a process though.

I'm cutting, it's 7pm and I've eaten 1300 calories only today. I'm absolutely stuffed though. Is this normal? Should I still eat more during if my cals are too low but I'm full? I guess my actual question is, is there a such thing as "too low" when it comes to calories during cutting? I'm 19, female, 165cm 63kg.

during a cut*

how to fix an anterior pelvic tilt?

and Looking to get into olympic style lifting, clean, jerk, snatch and variations thereof. What are some good training (for form) resources? or should I get a PT for a few weeks to teach me?

Make sure that you really ONLY ate 1300kcal. People are often wrong.
Of course, there's "too low". If you don't eat enough, your body will catabolize muscle, you will suffer from malnutrition (too many symptoms to list), and you will be more likely to bounce back after you're done with your cut.

>pic very related

Im on vacation from July 8th to August 8th. first two weeks, in the hotel I was at had a weight room but after those two weeks were on n off body weight exercises. Also Ive been eating all the protein I could get my hands on in the area. 100-180 grams per day. How much of my gains am I prolly gonna lose and ave to get back when I come back to the US?

Ah, no worries, I'm pretty meticulous with cal counting. Thanks for answering.

how did u know when to start reverse dieting?
i'm in a similar boat 5'10 stuck at 182-185 for like 3 weeks now. Been cutting for a YEAR at 1600-1800. Is my metabolism fucked ? do i need a reverse diet. I wana break this plateau

Also to add onto this, My calorie intake is still no different to my normal 3000 calorie limit.

Hi There,

I'm new: I do a 25min cross trainer cardio and then heavy 3 sets 3x5 reps till F or near F.

Except Im doing weights on machines.... is this bad? I much prefer them.

My upper body is imbalanced to the point where I regularly injure my right pec when I bench as my left pec does less of the work. Thinking of doing nothing but low weight unilateral work for a while for rehab, what does Veeky Forums think? Any better suggestions?

one arm push up routines on your weaker side/ pec to help even things out.

When doing a conventional dl, I place the middle of my foot under the bar. When, I reach down with a straight back ready to pull up, two questions pop up.

A.) Should I gradually rise or shoot into the bar?
B.) Why are my knees so far over the fucking bar? Should I stop being a pussy and take those licks?

I figure if i cut in 5 weeks, i got 7-8 weeks to get my gains back.

Sounds preferable to slow cutting 12-13 weeks desu senpai

I was just waiting until i hit 10% to start reverse dieting proper

m.youtube.com/watch?v=swrul81qco8

Has good info on reverse dieting

- Sitting up-right during the day, daily or more lunge-stretches

- Add ATG pause/overhead squats to your routine, and buy Oly shoes. Wrist-wraps might be good also if you're lacking flexibility there.

- Your chest will be pulled forward from your pelvic tilt issues, so you may need to add a lower-back accessory to your routine to compensate. Adding good-mornings broke my squat/clean plateau.

- If you're really struggling to maintain posture during the day, wearing a support/weight belt under your shirt can really help.

- Start practicing form with light weight on both lifts ASAP. It can take weeks to build the muscle memory to not look like a complete retard doing them.

So you're doing a routine that you, a complete novice, just made up on the spot?
Read the sticky, you mong.

A.)Neither. The bar should be in contact with your skin before you rise, so as to be over your mid-foot for effective bar-path.
B.)Can't tell from here. Either your technique is wrong, or it isn't.
C.)Read (at least) the deadlift chapter from SS. Please.

Thank you for the great info, I thought you got such a pelvic tilt from sitting all day

How long will it take to fix the tilt if I stretch twice a day? I had read its bad to do ATG squats if you have that tilt

>So you're doing a routine that you, a complete novice, just made up on the spot?

Ad hominem (Latin for "to the man" or "to the person"), short for argumentum ad hominem, is a logical fallacy in which an argument is rebutted by attacking the character, motive, or other attribute of the person making the argument, or persons associated with the argument, rather than attacking the substance of the argument itself.

You're an idiot. He answered your question, read the fucking sticky.

What's a good set/rep range for the ab wheel? Just use it at the end of my workout until I feel done?

It's actually more an appeal to authority. His point is that you're routine is shit because you made it and you're not an expert. It's an attack on your lack of knowledge and credentials, not on your person. Now the fact that you're not an expert doesn't prove your routine is shit, and it's an inferior argument compared to pointing out exactly what makes the routine shit, but it still has some merit.

An example of an ad hominem would be saying your routine is shit because you're a pedophile. Those two things obviously have nothing to do with each other.

While doing chin-ups my legs naturally go up. Is this considered cheating? Do I need to keep all of my body straight downwards?

Help me figure out this dumb cooking question.

If I put some chicken to slow cook with something like salsa, and then toss out the salsa afterward, is the chicken's nutritional value different? In a meaningful way for calorie & macro counting?

No he didn't and I have.

>inferior argument.

Its more than inferior, its invalid, because its a fallacy. Invalid means that if you proved beyond all doubt your premise (that I am a novice) that you would still not maintain your conclusion (that my routine is wrong).

>it still has some merit

It does not.

If anyone would like to actually explain why a machine workout is bad - I am all ears.

sleeping 6h at night +2h nap over the day

any difference to sleeping 8h at night?

I'm the one who originally called you a mong.
Here, have Mark's explanation about machines: pastebin.com/GzRE3uKW

Also, doing cardio before lifting heavy generally limits your potential, you didn't say 3x5 of what exercise, what days of the week, how the exercises change over the days, etc, etc.
Someone who knows his shit would have explained these things.

Training to failure is also generally detrimental because as a novice (I don't have to prove you're a novice, that was literally the first thing you said after hi), you're still learning the exercises, and should be concentrating on form first, not to mention that in a well-structured routine, you can progress day-to-day with given, controlled weight increments, without tiring yourself out to failure.

I was indeed too lazy with my initial comment, but if I responded to every single stupid question here with such detail as I just did, posting in qtddtot threads would be a full time job, posting the same answers over and over again. Had you followed the sticky's advice and chosen a routine instead of doing your own, you not only would have made progress, but you wouldn't have wasted our time, either.

Are tricep kickbacks suitable substitute for tricep pushdows? Also I get a weird tingle from my right shoulder throughout my forearm when performing chinups is that normal, or should I stop doing them till I figure what's up?

No, just don't jerk you lower body around quickly. That is what could be called cheating.

Theres a red mark on my penis head. I'm not too worried because it appeared after I get a rough hj that hurt a bit so I think it's just a rash or something. What do you think Veeky Forums?

Ok yeah. Thats some pretty damning evidence. I think I do need to graduate onto some free weights if Im taking this thing seriously. It makes me wonder why machines are offered so much at my gym though (in ratio to free weights), given all this.

I dont want to waste peoples time, though I do like getting answers - sorry for creating extra work - I did generally want to know if this was a case of being a bit de-optimised or like severely the wrong approach. So thanks.

do I need to count calories from protein for TDEE?

So I have been experiencing really bad pain and bloating on and off for a while now, I initially thought i was gluten intolerant so I cut out that, it went away for a while but then it came back, then I thought it might be nuts, cut them out same thing happened. I am racking my brains as to what it would be anyone else experience this?

Hey guys after about a year of lifting 3 times a week, I've started to make a diet plan for cutting.

My TDEE was 2500 and I'm cutting 500 and doing 2000 calories per day.

I feel like I'm eating more than I even was before and feel really full, why is that happening when cutting should be making me feel not close to full?

Is it because in my normal shitty diet I've been eating here and there, not really having full meals? Or because my TDEE calculator that I used was shitty?

Wait a few days, it's probably nothing to worry about, I've had penis rashes after rigorous sex before and I just give it a few days and it returns back to normal.

Tricep kickbacks are a great exercise for tricep engagement mang, as for the chin-ups, idk maybe adjust your form/stance.

Yes protein is no different from other macronutrients

HOW THE FUCK do I do deadlifts after doing squats (on SL 5x5)? Today I couldn't even get my warmup weight off the floor. Any tips?

Does drinking raw eggs provide the same nutrients/protein as cooking them? Also does cooking them in different ways effect this or am I being retarded?

cook your eggs, please.

lactose intolerant maybe? get checked.

Machines are offered because they allow people without training to feel like they're doing something useful, without intimidating them.
Since most people have no previous weight training experience, more people. More people = more money.

Protein is the most satiating macronutrient of all. If you've been eating more, that could explain it. Otherwise, yes maybe your calculations are off. Follow your diet for a few weeks, and if you're not losing weight, lower the calories.

Check form

I'd recommend Mind Pump the podcast, they're pretty based and give out quality info

Switch to DB Bench Press, if this doesn't help add slightly higher weight to the right side when you DB Bench

Just go somewhere you feel is challenging and that you can manage for a couple sets ie. 3 x 15 is usually pretty good for me. I suppose you could go to failure also, although that isn't a very effective transit method

Don't ask us fags see a doctor

I'd say if you are a skelly then 2000 probably feels high for you, TDEE can be a pretty complex thing to calculate so maybe try a few sources. However, if you are struggling to eat 2000 calories a day then cutting probably isn't your best course of action. Although if your goals dictate that you must cut, then do so but stick to the 2k range if it's consistent, a drastically low intake is obviously not good.

Machines have a legitimate purpose and can still be used in good programs as accessories, but free weights are greatly superior for building overall strength. Machines outnumber free weights in commercial gyms because they buy complete equipment packages from manufacturers and manufacturers like to include unnecessary expensive shit to boost profits. Even vaguely specialist gyms like crossfit gyms tend to give over way more space to free weights and keep equipment minimal

Can you do highly anaerobic workouts in a pool?

Right now my running schedule is composed of 2/3 quality anaerobic sprints and 4/5 recovery runs, but this is just a conditioning program (I'm not training for a race).

I wanted something with less impact on my knees and joints and I heard swimming is great for cardio, but what about anaerobic work?

If I can't I will replace some of the recovery runs by swimming but I wanted to reduce running even more.

I just realised that made me sound like a skelly but I'm 5'9" and 180lb , working in construction too. Somewhere near built fat.

But yeah, I'll stick to it for 2 weeks and see what happens, maybe because I'm not used to eating as much as protein as I did. Thanks M'lady.

Pls respond

Anyone that does PHAT - how do you integrate your cardio? Thinking of doing it on both rest days + 1 day of cardio after liften.

>What those numbers are no one can tell you, but they do exist.

60-70kcal/kg of fat/day

Source: Alpert SS. A limit on the energy transfer rate from the human fat store in hypophagia. J Theor Biol. 2005 Mar 7;233(1):1-13.

When should i take my pre workout? I feel the effects after just like 5 minutes but everyone says to take it 30-40 minutes prior to your workout

Rest more/change order of movements/do upper body accessories in between/realise that sl is incredibly generic and maybe isn't for you

I know the feel brother, I'm beginner but changed to 2 heavy squat days and 1 dl + light Squat high volume per week to get over this problem

I started last month with a bodyweight routine (I can't get to a gym until september)

Question: Do I train every day instead of 3 times a week in the meantime since it's just bodyweight?

Stop wasting money on cash-grabs and work on your mental discipline.

Can anyone recommend a Work Out for someone that is REALLY weak? Like "i cab 3x5 bench the bar and that winds me" weak. "Body sqats are hard" weak?

I used to get weird pain and sensations in the front of my shoulder when doing back exercises when I stopped dipping after i switched to a gym with a shit dip station. When I brought them back it went away. The bottom of a dip is a pretty heavily weighted stretch so it makes sense - dunno if this helps ya

youtube.com/watch?v=iMwJcmkD1i0

You most likely have shit form (if you're not a woman). Just do SS or SL. Start with the bar and progress. If you can't do the bar, start with dumbbells and progress.

You should be able to work out every single day if it's a bodyweight routine. Do you even get tired?

Download "Total Fitness" app and search for some good routines. I am doing bodybuilding and I go 4/5 times every week

You'll hate this, and most people here will call me a fucking idiot pussy (which is likely true) but I got to a 5plate deadlift by never deadlifting on the same day as another compound. On SS, on deadlift day I only did Deadlifts. Sitting at nearly 2/3/4/5 now and it's helped a lot to focus completely on Deadlifts when I want to do them.

I'm following this

reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine#wiki_warmup_.28.7E10_minutes.29

My only problem is I can't do rows for practical reasons, and I'm unable to do pullups (can't pull myself even once) and L sitting (I can't tell if I have poor form but I literally cannot bring my body up enough to not touch ground)

Moar rest time faggot. If that doesn't work, lower the weights.

I know ss, but whats SL? And if I am a woman? Would that explain why even the most basic crap seems harder then it should be?

Yeah that's the way to go just experiment with how your body reacts to these things, I tip my fedora to thee, good sir

Currently been doing SS for 3 months - I had lifted a bit before that so I didn't start with the empty bar - and I'm starting to think about changing program. Problem is : SS is reccomended A LOT, and I really like the 3-workouts-a-week format.

Current lifts are :
Squat : 86 kg (190 lbs)
Bench press : 58 kg (127 lbs)
Overhead press : 48 kg (105 lbs)
Deadlift : 100 kg (220 lbs)

Bodyweight is 68 kg, or 150 lbs.

Squatting is hard, and I'm hitting a plateau on OHP and bench press. Deadlifting is fine, even though the grip is hard to maintain on max weight. General feeling is that my progression slowed big time and I'm stalling.

Thoughts ? Thanks brehs.

I'm 6'2 270 lbs. I want to get my weight around 220. What are foods that I should avoid that will hinder me? Usually dinner consists of chicken breast brown rice and frozen vegetables. Should I try removing carbs?

SL = StrongLifts.
Well, if you're a woman that explains it. The numbers cited on fit and recommended in routines are generally for men. Use a 10kg bar or dumbells/kettlebells.

Who the fuck in their right mind would consider doing 2 heavy-ass compound movements in a single day?
Forget SL: squat twice per week, pull once a week, everything else (upper body) can be done pretty much every session. Squatting and deadlifting on the same day only works if you are a newbie who hasn't even hit lmao4plate.

stronglifts.com/5x5/

It is very squat-intensive and great for beginners.

Post your height weight age? Yes, women are weaker despite what Tumblr says. Don't let that discourage you.

Replace bench with dumbbell press/flys, barbell squats with goblet squats, and progress from there till you can do the bar, and then get on a program.

Ever since I stopped playing basketball in school I've had shit posture, especially my scapula at 25.

This reflects in my exercises, I have to be extra careful of my form and even then sometimes I slip up without realizing, I think I'm slowly destroying my joints because of it.

What can I do?

If your in a deficit you will lose wight carbs or not
That being said I did Keto for a month and it really helped me shake bad eating habits but its not magic really do whatever diet you can stick to the best as long as it healthy

You're overthinking it, probably. If you're exercising regularly, not overweight, and have bad posture, consider seeing a doctor.