QTDDTOT

Why should I stop taking caffeine?

using it sparingly makes it more effective in smaller doses, so really just saving money kinda

how do i behave at gym for the first time
i dont want to waste others time while i dont mind losing my own

Can i ask someone to watch my posture for a while so i dont do terrible mistakes ?

newbie-fitness.blogspot.nl/2007/01/stripped-5x5.html

is this any good

learn by doing, just go and start with the empty barbell

Watch youtube videos on form, film yourself and review it on your own. Asking for a spotter is fine. Asking to work in is fine. If there's weight on a bar with no one using it, ask someone nearby if they've seen anyone over there before taking it over. That's about it.

What should I add to my diet to take healthier shits?

As a 6'1" (185 cm) male that weighs around 137.6 lbs (62.5 kg) what the fuck is my maintenance caloric needs. I've tried a dozen websites and calculators and they all go from 1700 to 2100.

Leafy greens

Thanks f am

Whats more impressive: For reps or a 1rm?

i would like to know this aswell

im 6'3" tho and 82 kg

Rób swoje i nie patrz się ludziom na jajka Seba

Be careful if they haven't been in your diet for awhile though. When I started adding them back in they went right through me for the first day or two, but after that my shits were phenomenal

I've been working on cutting along with cardio, lost a few lbs. I may picked weights this week, should I start eating my calories back?

dzieki andrzej

ten rok to jest rok napierdalania, doslownie i w przenosni

2 tygodnie juz sie nosze z zamiarem wyjsca na silke ale dzisiaj sie chyba w koncu złamałem

przynajmniej juz mam cardio opanowane, zapierdalam co drugi dzien 5k
narazie chujowe czasy (25 min pr) ale bedzie lepiej

What are your favorite leafy greens and what do you eat them with?

Have ear inflammation due to earwax getting deep into ear cannal and got it removed today
Doc said I can lift but I was wondering

have you guys lifted while taking painkillers? Taking Donulide, it's a powder that mixes with the water
if I dont take this shit I have strong ear ache and head ache

is it fine to lift? I'm on a cut and right now it isn't the best time to take a week off, only lifted tuesday and have to lift tomorrow at least since gym will be closed this sunday and saturday

5k w 25 to przyzwoicie Seba, nie masz się co martwić. Rób SS, na yt obejrzyj jak się robi główne boje, nie bądź idiotą, nie podnos ciężarów ego. I tyle.

Spinach, kale, broccoli. Spinach salad with garbanzo beans, sunflowers, and green peppers rules and is 40+ grams of protein if you use a whole can of beans. Kale I just cook in some olive oil with salt and pepper until it's soft. Broccoli I add in to stir fry.

When do you have a moral obligation to tell someone they're heading to Snap City?

Guy does crossfit in my meathead gym, speed s-mong deadlifts, 35lb+10lb plate, slams them so loud it's difficult to concentrate.

zastanawiam sie czy nie obciac dystansu i poprostu napierdalac high intensity interval do porzygu

swoja droga smiesznie sie ludzie patrza na mnie jak zapierdalam przez miasto a oni sobie pija kawke w knajpach

Swoja droga mieszkam w holandii wiec troche jak alien tutaj ale chuj z nimi

Pierwszy raz na siłowni wlasciwie bede. Ale jak udalo mi sie zapytac ta laske z biura to napewno uda mi sie tez przezyc wizyte na silowni

Pierdzielnalem narazie 50 suchych squatsow, jeszcze musze obczaic reszte cwiczen

Trzymaj kciuki za anona

Can someone recommend a good book on nutrition?

I fucked up and sprained my knee, what kind of cardio can I do that doesn't involve my legs and isn't boxing

swimming

>I'm a big boy but I'm scared of the water

l workout only once or twice a week. for how many days after workout do l need to consume high protein food to not lose gains?

how high can my ffmi go if im cruising on a low dose of test?
medium dose?

should i use whey protein as lunch?

Alright, I've had this weird ache for around 3 months
it comes and goes, appears a bit often.

It's on the appendice area and it's like a blinking ache, the pain "blinks" if you get what I'm saying
is this something to worry about? I eat healthy and drink a fuck ton of water daily

i have a weird feeling in my right shoulder. its not exactly pain, but in certain positions theres a slight tingly feeling.

Im going to lay off the weights for a week to se if it dissipates, just wondering if any other anons know a thing or two about it

I've done rotator cuffs exercise, like to do them for warming up and after my workout
they're all fine but some shoulder stuff makes my right shoulder hurt

that stretching movement of putting your right hand behind the back and the left one coming from the top (Posterior Hand Clasp) hurts my right shoulder if it's the right hand on the bottom
mean while, bands, shoulder dislocations and that stuff doesnt hurt shit nor when I lift

don't do stuff that hurts

band pull aparts and the broomstick drill are good enough

Start at 2000, if you don't notice weight gain just slowly increase it m8.

thanks but I was looking for some shoulder flexibility as well and dunno other exercises
if it's my left had on the lower back and right at top it doesn't hurt and I can even grab my other hand

Do you still plan on losing more weight or are you wanting to gain weight now?

I'd say get checked for appendicitis.

if that was the case that shit would've probably exploded ages ago along with sharp pain
haven't had neither but yeah I'm just waiting for this month to pas so I can go to the doc to get that shit sorted out and also get some blood samples

That one inforgraphic on strength theory of the different studies done and their conclusion said that there is no difference in hypertrophy between 3x3 and 3x5. Is this true ?

Yes

flexibility is overrated

So I can do ss 3x3 and there would be no difference ?

So, I'm trying to expand my diet after a really hard cut. What other ESSENTIAL Veeky Forums foods am I missing?

Eggs
Egg whites
Cottage Cheese
Milk
Greek Yogurt
Peanut Butter
Tuna
Chicken
Spinach
Cauliflower
Carrots
Oatz
Protein Powder
Arti Sweeteners

Any other essentials?

I did yoga for the first time yesterday and today I've been shitting my brains out.

Can yoga induce bowel movements?

fish( have fun switching the types of fish, my favourite is bass)
red meat
turkey and chicken

all kinds of greens
avocados are goat
fruit is goat like kiwi, banana, strawberries, those 3 that come in a pack most of time(forest fruits i guess the name)
nuts

basically that

No, but as a beginner I'd do the 5 reps over the three. It's more for getting your form down with moderately heavy weight.

>fish
Had tilapia on the cut, should start making some more of that again
>turkey
Recommendations on preparations? I mean prep and am a shit cook, so I usually either slow cook or boil plain. Should I get ground turkey or do they sell, like, turkey breasts?

>avacados
been meaning to try those. heard they are a good fat adder

Are resistance bands useful for anything?

anyone watch porn while doing lifts (at home ofc)

Do you count calories when you cut? Either way, do you have abs?

I need to drop 50 pounds and want abs cuz I'm a 5'6" manlet at 190. I just have to eat so little calories at that weight to maintain it like 1600/day.

If I can get away with it, I'd just eat paleo and cardio twice per week plus light lifting 3 times per week.

rear delt/rotator cuff exercises

I don't know if it's an american thing or whatever but fish is like a staple here
you eat that shit basically daily and fresh, and there's a shit ton of variety to it
it's healty, good and low on kcals

no idea on turkey, I prefer chicken and rarely eat it.
I buy turkey breasts
I never boil chicken nor turkey, I just put olive oil on a pan and throw that shit in

avocados are goat for fat, imo they taste weird at first

you should be counting kcals ALL the time, especially when you cut
you'll reach one point where you can already estimate your shit by eye
It's useful for when you go out and need to know how much the steak or fish weights

>Do you count calories when you cut?

ABC baby

Whether you're cutting, bulking, whatever.

Always
Be
Counting

Anyone have the original Veeky Forums diet picture without all that ironpill nonsense on it?

I find myself to be a huge snob. Don't want to be one anymore desu. How to bring myself down to size?

Also how do I not be a know it all cunt? I get far too much satisfaction proving how clever I am.

God I'm an ass

get off the drugs and alcohol, It will pull yopu out of your delusions and introduce you to the reality that you are a low class piece of shit. That you're compensating for low self esteem by belittling everybody that you know. That you haven't accomplished shit with your life and you have no track record to justify your shit behavior.

From there hopefully you can find some humility and actually do something with yourself.

I am currently on the Texas Method with a pressing emphasis. Here are the relevant days:

Mon:
Press volume
close grip bench 3x10
weighted pull ups 3x5

Thur:
Press intensity
Weighted dips 3x3

what would you guys suggest as a weekly progression on intensity day? increments of 1kg or 0.5kg? (2lb or 1lb for americans)

Just ordered some creatine, is it worth it to spend a little extra each year on this, performance wise? Say I take it on rest days?

we can't tell you if something is financally viable, that depends on what you're wiling to spend. that being said, creatine is cheap as shit and works, so i'd do it.

don't only take it on rest days, that's retarded and it will make it ineffective. you take it daily and drink a fuck ton of water, that's how it wrks.

>tfw not even on drugs or alcohol
>still a cunt

thanks user. you pretty much summed me up

Is a stationary bike a decent way to do cardio and burn cals? I see some people hate on it but I just want to get an overall census

well stay off of the drugs and booze because you'll probably become a full blown addict if you get into them.

the best kind of cardio is the cardio that you can do regularly

So my rowing machine and stationary at home are my best cardio?

the heart is a dumb muscle anything you can do to make it beat faster for extended amounts of time is good for it

everything else comes down to preference and has pros and cons, like being outside or in, cost, upper or lower body dominant, etc.

you have two options for variety, that's good, lucky you

How do you guys prepare your beans/lentils? I've never done them before and want to add some variety to my meal prep.

Do you season/spice them with anything?

How do you guys know if the bulking is working.

I've been bolking @ 2750kcal for about 1,5 month, got +3kg.
Most of my lifts grew, but im not sure if it was enough. (+1p squatting for reps)

btw 1,73, 78kg now.

Yeah man spices are pretty key. I like ginger, turmeric, and black pepper. You could also do like onion salt, cumin, all kinds of shit. Fuck I love beans.

I'm quite unfit. Decided to change that. Started on sust 250, E3D. Do push-ups, maybe 50 a day. Not much but way better than before.

Want to start lifting. 5x5 says I need a full day to recover. Is that true even on T? What if I alternate upper and lower body?

Thanks senpai. After spending a year on /b/, the friendly atmosphere of Veeky Forums is real nice

Cool, thanks. I'll experiment. Any Veeky Forums recommendations for a particular type of bean over another?

h-how do you know me so well?

I have chronic knee pain that flares up if i put awkward strain on my right knee especially, how do i get rid of this?
Last time i tried squatting (not evem lmao2pl8) it fucked my knee for days.

I take fish oil + omega 3 supps

Please, i'm still young

Nah m8, starts acutely.

i like Veeky Forums more than a lot of my "friends" because there is real honesty here. glad to have you m8

nah man they're all pretty good can't go wrong with black beans though. honestly though i just get mine canned most of the time

cause you and I are one in the same broski. Fortunately your addictive tendencies can be channeled into positive outlets.

Doc says I can't work lower body because of injury.

Any good upper body splits?

Thanks famalamadingdong

Long haul truck driver here boys, I am in my late 20's, overweight and working long hours away from a gym. Whats the best way to loose fat/weight and still keep doing this job.

You're under 20 years old?

well you can take a shotgun approach and throw a bunch of different remedies at it and hope something sticks

or you can go to a doctor who will refer you to a specialist who might be able to diagnose you correctly perhaps using an MRI and perhaps requiring surgery to really make an attempt at fixing it

or you can just ignore it and work around it/do upper body

either way fish oil by itself will probably not resolve your issue

I'm roughly 6' and 178lbs. I feel skinnyfat right now. What would be a good weight to cut to before going on that permabulk?

pick some exercises you like and do them twice a week

Do stairs, that shit sucks.

I'm 6'1" 195 starting to cut, should I stick to bodyweight exercises and cardio?

Just trying to get back to my normal life after a car accident that left me sidelined for a year. I've never tried to be Veeky Forums before but just the fact I like to hike, camp, work on cars, ect ect I've kept in decent shape.

Well yesterday I went out to detail my car. Lot of squatting, bending over, arm movements, you get the idea. Now i'm sore as hell from it. Is this just a factor of losing my muscle mass?

If I do some exercises can I get back to being able to do this stuff without my legs, arms, and back burning? What kind should I do? How often?

almost 22 now. emotionally immature though.

i thought only one who has been there would get it. i'm sure it can someday, hopefully i find a way to stop getting burnt out

For squats in SS, am I supposed to do low-bar or high-bar squats?

I have anterior pelvic tilt which causes my back to cave in (opposite of rounding) during low-bar squats and it scares the shit out of me (snap city etc.). That said, it looks safer to do high-bar squats until I can get my APT fixed. Thoughts, anyone?

youtube.com/watch?v=yQuCi2h_kNI

That will work yeah. I like the approach because you continue to make progress on bodyweight stuff since your weight is going down whereas with lifting weights you usually stagnate at best which is psychologically demoralizing

What is it that has slowed your emotional development?

what's burning you out?

I've been there man, for me my addictive qaulities took me on quite a ride. I'm off now though and am cleaning up the same kind of stuff you wrote about earlier.

The only reason I thought you would be younger is because you said you're free of drugs and alcohol.

Read the book
Brace your abs in the lowbar to put your spine in the correct alignment