QTDDTOT

When do I stop cutting? I've been able to see my abs for a while now (lost 7kgs). I read on leddit to stop cutting when you're able to see abs without flexing.

I can see the faintly see the outlines. Keep in mind I'm a 178cm 69kg skeleton

Could really use some constructive criticism on my routine.

Mon:
5/3/1 Squats
3x10 Squats
3xf Hanging Leg Raises

Tue:
5/3/1 OHP
3x10 OHP
3xf Chin-Ups
3x10 Close Grip Bench Press

Thurs:
5/3/1 DL
Hanging Leg Raises

Fri:
5/3/1 Bench Press
3x10 Bench Press
3x10 Incline Bench Press
3xf Pull Ups

So I'm wondering whether I'm missing anything or whether the order of the lifts is correct, or any criticism is welcome really.

How do you guys reach over 100g of protein a day without powder

Im on a cut and eat about 1000 cal a day

Im short

As a beginner? No.

yeah beginner. So I guess I should go wtih SS then. I'm being cautious with what type of workout I should run with as I'm only 5'7. A lot of people on here have conflicting opinions with what routine you should go with. I'm honestly fine with ottermode

Is one 35-60 minute cardio session a week enough? I'm bulking and I want to keep my lungs working. Could I make any progress on my cardio, like fucking could I get better at running, I don't know how to type this eloquently, could I get faster at fucking running if I do it once a week

>trip
>accusing others of homosexuality

GRILL?

You should do SS, SL or GSLP. You'll progress very quickly and efficiently. Make dat strength base, son.

Do more exercise so you can eat more to get more protein.

>deadlift 3x10
kek I'd like to see you trying that

You do it around 50% of your max, still taxing but manageable.

Well the best part comes later

What?

I'm talking about sore back

>bulking is a meme

Why are people starting to say this now?
What's the alternative to bulking?

becoming a weak bitch

Not when you do it with correct form, initial soreness will go away just like any other DOMS

Isn't pea stew better than oatmeal?

Do dumbell ex. for arms. Meddo claims that pull ups will be enough etc. But thats bs. Look at his arms in his pics, exactly the reason why you shouldnt follow him.

Chiropractor?

How doI fix my uneven cheeks my right cheek is fatter than my left one

Anyone?

Wut? If I put 10 lbs bumper plates on the bar, my back ain't gonna be sore senfam.

Nuts?

Yeah but you're not really getting the benefits of the excercise.

Unless your max is like 80 pounds, that's entirely pointless.

How much does a lifting program matter while I am cutting hard? Ive lost a little over 100lbs since last year but I'm still a fat manlet and would like to lose at least another 40.

I lifted last semester for 3 months then this summer couldnt because of work. Getting back into it, is SS my best option or would a PPL be better?

How can I tell the difference between a torn rotator cuff and just general shoulder pain? everything online is insanely vague and attributes even mild discomfort to some life ending issue in the shoulder.

I was doing bench and after about three sets my shoulder started hurting, it wasn't a sudden pain it just started mild then became progressively painful as I walked home. When I got home it hurt to raise the arm (no pain at all when I raise it to my side only when I raise it in front of me). No pain to the touch either and no visible swelling.
Hurts to apply weight to the arm but I've noticed no loss of strength.

Just ice and rest or is is the internet right and I've caused some horrific injury that only surgery can fix?

ice is shit. it just numbs the area and prevents healing.
heat + massage are best to accelerate healing.

But yeah don't panic. Rest, don't overdo your pressing exercises (lower volume and intensity), make sure your form is perfect and do some shoulder rehab exercises.
If the pain feels like it's "inside" your shoulder, it's the rotator cuff, but it doesn't have to be a tear or some other grave injury. Could just be slight tendonitis or whatever. Take it slow for a week or two and don't sweat it.

Do SS.

Help, my butt cheeks are uneven. The right one being bigger than the left. I would like the right one to be as small as the one on the right, is the only way to do this is to cut? Because I've been seeing no difference after doing it for a week.

Did 3x8 unsupported dips on sunday for the first time. Had serious chest pain the day after when breathing in. Feels like a punch to the chest.

Chest is not sore anymore, but pain is stil there like day 1.
Wat do?

>for a week
keep going and come back in a month

how do i get over the initial anxiety about going to the gym for the first time?

there is a good gym near my uni with everything that you would ever want in it. But im weapons grade autistic and fat to boot so im just nervous about it.

Gotcha.

Go with a friend.

i would if i had friends

Nothing to be nervous about. It's just a workout.
Put on some music and figure out if you like it.
Cherry on top the workout will give you a nice adrenalin rush.

This is what I did, I went early in the morning. It probably won't be empty but it sure will be a lot less people. Find out when your gym opens.

Doing a full body routine, went to gym yesterday, should I go today too or rest my muscles?

Rest is important, desu

But I got the feels and need to lift doc.

I was in the same boat as you and after some time in a gym I realised that nobody really gives a shit about you or whatever you're doing, regulars see some new fatass everyday, so no one will really pay you any attention. But if you keep showing up people will recognise your effort and wont laugh at you anyway

If you don't let your body rest you will make no gains.

Ok doc

Rest, your supposed to have 48 hours rest for the group you train so youll have to wait untill tomorrow. IF you want to go more you should switch to a 4 day split wich trains each musclegroup 2 times a week or a 5 day split, but this would only train each muscle group once a week. Good for when you plateaued, but worthless for a rookie

No.

Better for what?

>Chiropractor
"Chiropractor" is never an answer.

SS/SL

Chest DOMS. work through it.

go tomorrow, not today. Recovery is where gains are made.

Saw a new fat guy yesterday at the gym. I thought, good for him, gotta lose the weight.
Though he was also a bit retarded and swung weights around.
Even then, I thought at least he's not just sitting on his ass.

Dips work your chest and triceps. Lean a little back for the triceps and lean a little to the front for your chest.

I'm going to the gym today after a 6 month layoff. How should I ease myself back into it? I've lost some muscle mass and my strength has decreased. I was thinking of doing a moderate PPL routine today.

D00d skellies should eat at maintenance. You'll still loose your skinnyfat, don't worry ;). Or youll have a hard time gettimg big. Gotta eat big to get big, son and ya gotta eat clean to get lean.

That's not chest doms you retarded swine. Worst case you can get Costochondritis and it sucks. Don't do any more dips until pain goes away and go easy on it when you're testing for pain.

Heres my routine. Its a 2 day split. I would do your routine when im 90 or somethimg, but why dont u just take SS if you dont want to do a lot of reps? Or a normal 4 day split and adjust it to your liking?

I wanna do cardio to adapt my heart on stress, so when I am lifting heavy it doesn't get overclocked, but I don't have time/energy to do it on non lifting days. If I do it in the gym for like 20 mins after lifting is it contra productive (for said purpose) since I am already tired?

I got chronic high bp from lifting and I want to try to lower it somehow.

Turn your lifting days to cardio. Don't fall for the cardio rids of gains fad.

I lift 4 times a week, I can't turn a whole day to cardio, since 3 x week would be really low for an intermediate lifter (and I find this works best for me anyway).

Why no powder?

Reposting because no answers in last thread.

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What kind of diarrhea is this?

I'm going to provide probably more background than is necessary, but I want to make sure all info is available.

I'm 6'2" 175 and desperately trying to gain weight. This summer (and throughout life) I would have a lot of diarrhea. A lot of big meals would cause it.

But this is not that. Didn't burn my asshole, didn't rush to the toilet about to explode, didn't even notice it was diarrhea until finished, and you'll notice the water isn't brown. You may see the corn in there. I read about soluble vs. insoluble fiber a couple days ago. Did I just overload on the insoluble fiber in this case (you can see corn, and I also ate a smoothie with guava fruit in it today)?

Most fucking importantly: have I lost any calories from this shit as opposed to a 'normal' one? I ate this meal you're seeing here about 11 hours ago, and studies show normal full mouth-to-anus passage time is at least around 20 hours. I really need all the calories and also do not want to be wasting money. Also, it looks like I haven't really lost any liquids since the water isn't brown, but is that correct.

Any of you deal with lots of diarrhea while trying to gain weight? I'm going to try hard to up my soluble fiber intake.

Myfitnesspal is very accurate. Buy a Fitbit and wear it during the gym, it will tell you how many calories you burned. Typically u get 644-750 calories burned. Subtract that from calories burned

I'm not skinnyfat nor a beginner, just need to know when to end my first (serious) cut

what do normal people actually do? I've been on Veeky Forums for years and just recently got a circle of friends after lifting. How do normal people spend their time?

How the fuck are we supposed to tell you that? Get as lean as you want, stay there, bulk up, whatever man. Do what you want.

Too many steroids per scoop

Because I don't want to get gyno are u srs

How can a poorfag get fit?

lift debt lel

youtu.be/rNE_2v3_JF0

Are you not supposed to goto the gym when you're bulking? Are you just suppose to eat healthy without working out? Please answer this, i'm so confused!

What's a god tier calorie counting app

Also any other fitness apps in general

Yes, you are pretty much supposed to workout/lift all the time, exept when injured. Bulk or cut determines how you train and how much you eat.

Finally an answer!

Thank you user

>weigh myself early in the morning, I'm 153
>by the end of the day, I'm 155-156ish
>next morning, I'm back to 153 or less

WHAT THE FUCK IS THIS SHIT? IS THIS NORMAL?

Gains goblin brah
Got to eat big to get big

tuna, chicken, turkey, egg whites, quark, white fish types, lowfat cottage cheese are cutting friendly, protein rich, foods

...

So I'm 5'9 and around 235lbs. I've been going to the gym on and off for the past year and I fucking hate myself. Mainly for looking like a fat fuck. Just recently I decided to be a bit more serious and now trying to go to the gym on a regular basis. I started from going there whenever I felt like it to 3 times a week. I now can bench 35lb on each side which I think is pretty good compared to when I started out with struggling to lift the fucking bar. Now the only problem is that I'm still a fat fuck and have no idea how to get rid of my small man tits and my gut. I heard that the only way to do it is to cut out the ass tier eating habits and git good with food but it's hard mang.. The only positive thing about me is that i stay away from all pops and shiet and only drink water. Can anyone recommend a good food plan/diets focused on losing fat so I can make it?

I'm 5'11 150lbs

There are no gyms in my area.

I own 2 10lb dumbbells and the perfect push up bars.

Can i get Veeky Forums off this?

nope

"no"

>Can anyone recommend a good food plan/diets focused on losing fat so I can make it?
read the fucking sticky. There are no good food plans or diets that you can just pick up and they'll work for you. They will for a week or two but you got fat because you have shit discipline and you would end up not sticking to them. Start off by counting your calories. Then work on eating better and focusing on your macros. After a while, once you have a solid routine and you're disciplined enough, then a good food plan will work for you, but by that point you've probably established one that works for you.

I also have some jump rope and a car tire. Does this improve my situation at all?

you know how throughout the day you eat food and drink water, and then at certain times you pee and poop? You also know how your body is a furnace constantly burning fuel to keep your warm blooded body at temp? All that affects your weight.

Answer my fugging question blease

none what so ever. I mean your cardio will be on point, I guess, and if you ever get a flat you're good to go.

I had read the sticky but again thanks for confirming it. I've now just started to count my calories and what I want to know is my TDEE is 3047, so basically I would have to count my calories and make sure that number is below that amount to lose weight?

a. your tdee is probably around 2500 (let me guess, you put in that you workout 3 times a week? you don't, not how that calculator defines exercise)
b.you have to eat 500 calories less a day to lose a pound a week, a solid pace. You can even do 1000 calories less to lose 2 pounds a week, but you'll also struggle to maintain your strength. Pick your poison
c. in terms of losing weight, yes, just eat under your tdee and you'll lose weight. Since strength seems to be a concern for you, you'll have to worry a bit about your macros so prioritize protein and make sure you're getting enough (easily done even with a calorie budget of 1500)

i'm looking for leg hyperthrophy, what kind of cardio is best for not killing my gains?

I need to do it on my rest days. Thinking about sprinting but I thought you guys can help me too, since im a little confused.

swimming/cycling

i have like $22.43 to work with. is there something i can possibly order on amazon to help? maybe one of those fit ladders or something?

?