QTDDTOT / SQT

The research shows mixed results, for cholesterol consumption and how much ends up in your bloodstream. The main take home is that there is large individual variation with how much dietary cholesterol translates to blood cholesterol so eat your eggs if you want and get your blood checked regularly if you are worried

What program do you use time to change it up a bit probably

Will people see me as a faggot for wearing a heeled boot?

I broke my hand and I'm really struggling to find exercises I can do without the use of hands.

BW squats, lunges, hip thrusts, crunches, (side) planks

Anyone else know some more?

White bread is shit tier unless you are a child who needs everything your put into your mouth to be sweetened.

Do GSLP, get strong as you can in linear progression and then reevaluate your training.

Whey powder is decent for getting extra protein. It's usually just whey, flavouring and sugar.

Beans, legumes, lentils, nuts, dairy products, eggs. It's not that hard really, just a little more complicated.

I wouldn't bother with the rest day since doing cardio utilises different energy pathways to lifting, so you're still 'resting' in a sense.

What are your current lifts, what programs have you tried, what is your height and weight?

You could squat with those safety squat bar things if your gym has one.

I can still eat dairy and eggs, and we have meat substitutes that are decent enough. I'd imagine vegans have it far harder.

because they're idiots who like to use google for their study results without checking sources

newb gains are about your CNS adaptation, not your muscles (for the most part). but for the purposes of recovery post-workout you definitely should be getting enough protein, regardless of whether your muscles are "growing"

learn to cook and like tofu. most powders contain some kind of animal product. just get some vegetarian sources for your protein. it won't be that hard.

p/p/l/cardio will be fine so long as you don't kill yourself on cardio days. could be a good idea to do cardio on lifting days.

anything using one hand. Strength transfer to contralateral side is no joke.

>GSLP
yeah why doesn't every beginner just go out and purchase 1.25lb plates.

nuts, legumes do you do dairy?
Kidney beans are 24% protein beef is 26% you can get plenty of protein from vegetables

they cost like a tenner maximum.

My gym has microplates anyway.

It's hardly a massive obstacle to doing a program.

If I would do seated rows with one hand wouldnt it just make one side disproportionate to the other side?

>You could squat with those safety squat bar things if your gym has one.

I cant balance anything tho, I have no use for my hand at all and its the dominant one too. But you gave me an idea, I could use the smith machine.

How to maximize test through nofap?
Trying to grow a beard for the first time

I tried cardio on push day but I wiped hard. Maybe I'm not used to PPL quick rests but I could barely do 1/3 of my 'casual cardio'.
So I'm thinking it's better to have a dedicated cardio day, where I work up to 10k runs (currently do 5-6k).

You can probably use a pec deck machine and those lateral raise machines where the weight is supported by your forearms?

Nofap doesn't increase test. It just marks you out as a moron.

Cold showers will help you with a beard more than nofap.

No porn is good for you though.

Why is everyone around you a fitness/health expert the moment they find out you workout? It has happened too often now and I am sick of it.

Nice dubs. So if I'm 200 lbs 5'10" fatty, what is the bare minimum protons I can get to lift and cut same time?
I know you will say to do cardio but I hate that shit.

People love to have opinions about shit they know nothing about.

The less they know the more opinions they have.

My favorite is my coworker who claims it's harder for women to lose weight.

[citation needed]

Fat women are usually pretty stupid so naturally most things in life are harder for them.

why tf are you asking about minimum? who cares? get somewhere around 100g and you're good. it's not like getting much above your minimum is gonna push your calorie intake way up.

meant for

Would doing horizontal pull ups with my feet up on a block work roughly the same muscles as bench press? Going to a gym is geographically impossible for me, so I am trying to improvise.

you literally just described push ups.

I heard situps and crunches aren't that effective or good. True?
>Here's the video.
youtube.com/watch?v=TVg9B75bV8M

Planks, ab roll outs and hanging leg raises are much better

Does doing pushup work the abdomen area too?

>[citation needed]
Check yourbrainonporn.com

Lots of things about porn, nothing about nofap.

Are these good starting stats for a 5'9", 170lbs 18 year old?
One rep maxes:
>Bench: 130
>Power Clean: 115
>Split Jerk: 95
>Deadlift: 245
Also able to do 10 chin ups, 5 pull ups.
I'm currently taking a weight training and conditioning class in my school, and i went from 168 to 170 and 20.2% body fat to 19.4% percent body fat in the last week.
Are these stats a good starting point? And will my body fat percentage continue to decrease linearly, at 0.8 percent per week given that diet and exercise remain the same?

It increases your test on the 7th day mark and you can notice it through the confidence you get. But I don't think it stimulates beard or stache growth.
Source : I have a neckbeard problem. I tried going without NoFap for 3 months and nothing significant happened.

When you find confidence through NoFap, try to control it. Because sometimes you find yourself being too confident and that can be a turn off for many.

nofap.com/

Was that hard?

Thanks for the reply.

It doesn't matter where you start, it matters where you get to.

Nitpicking studies and having anecdotal evidence from a bunch of social retards on reddit doesn't make it good.

Why don't you try not being a complete loser instead of falling for a pathetic 'quick fix' supported by lonely nu males who only take part because they're desperate to feel like they belong to a community?

if you're a loser who masturbates you'll still be a loser if you stop masturbating.

No problem. Crunches and situps are avoided now because they put your back in a dodgy position.

As secondary muscles, yes.
Starting for what? Working out? Those are higher than what 90% of people start up. And no, your body fat will not decrease linearly and whatever method you used to give you 20.2 to 19.4 probably has a margin of error greater than that difference.

Yeah, I haven't seriously lifted a day in my life. No sports either. And I used an electrical body fat analyzer device. I'm not sure about the margin of error, but I made sure that i was very similarly hydrated and I use the same device for every measurement. Although you're probably right, I just have to see the long term trends. This is all after I cut from 193 to 168, but i was a dumbass and didn't lift so I lost pounds of precious muscle as well as fat.

Those electrical things are pretty shit, there's so many variable that can influence them. Get some calipers instead.

What is the normal margin of error for both?

Doing PPL. Should I deadlift every pull day, once a week or alternate between 1 and 2 times?

Why not every pull day?

How do I do hip thrusts without making things awkward? I do my part by keeping my eyes down and trying to do it out of the way, but the old dudes at the gym always seem to be watching me and it's getting weird.

I was just unsure of what is considered most efficient. I was also thinking of alternating between strength and volume.

does anyone have that one mirin' picture of a guy only from the waist down, just massive legs in leggings sitting when he is in a metro?

I can poop again. Thank you for your support in this trying time, Veeky Forums. My colon is empty and happy.

In PPL, the first exercise is usually a compound done in standard strength style following by volume isolations.

>I can't accept what's against my argument and I'm a retard for not believing the right fact
You seem like a real douchebag. Have you ever gone without masturbating for over 1 week atleast? You can feel the effects of increased confidence. The same is the thing for the people on reddit. Try it for yourself before speaking out shit.

Can I ask, how do you keep strength and lose fat?

What is, in your opinion, the best program for mass and size? Currently doing PHAT with some modifications. anyone have any experiences with PHAT?

>Crunches and situps are avoided now because they put your back in a dodgy position.
No one told that anywhere but thanks again for this tip.

5'7, 133lbs, and I eat around 1600~1800 calories a day. 1 cheat day a week where I go around 2000~3000 calorie surplus, mostly home cooking not much processed food. I do 3 hours of moderate rope jumping a day but I heard too much cardio can kill your muscles. If true, could I lower the cardio amount and still maintain my weight from eating that much? I honestly want to put on some muscle, but I don't want to gain too much weight. Any advice?

Eat slightly below maintenance. Still probably gonna lose a bit of strength, tho.

Is it true that black people have more stamina than white people in general?

But I can hang weights from my chest easier this way than I can put them on my back for push ups.

Just found out the peanutbutter brand I always buy is only 90% peanuts and has sugar and hydrogenated fats in it. Should I throw it away? My LDL cholesterol is pretty low (just did a test last week) so I guess it hasn't negatively affected me yet, but I don't want to risk it.

be honest is using a belt making my lower back lag behind or weaker in the long run?

Big 6, plus biceps, triceps, calves, and rear delts.

After these 10, what would you consider would be the most important 2 or 3 exercises.

How do you deal with hunger? I've been cutting to 60% tdee for three weeks now and I have at least 3 months to go to reach my goal (fat fuck here) I'm not physically hungry, but my gut keeps making all sorts of embarrassing noises at all hours of the day, particularly mornings. Hate it, people see me and hear my gut noise and I can tell they are all thinking "fatty hasn't eaten in 15 minuets, must be getting hungry".

How do I get my gut to shut up?

what are some decent meals with low/low-ish kcals and decent protons that I can just make a day before, take it with me next morning and then eat it 5 hours later at lunch?

>Big 6
>Press
>Bench
>Squat
>Deadlift
>???
>???

Hammer curl, preacher curl.

Clean and something, I've always heard of big 5, so no idea what 6 is.

big 6 is usually OHP, Bench, Row, Lats, Squad, Deadlift.

2 push, 2 pull, 2 legs which is some nice symmetry when you use 1 of each in an A/B workout.

Whats a good macroneutrent ratio for cutting? I was thinking 30% protein 50% carbs and 20% fat, but I could just be an idiot.

What could happen if I eat 1000 calories per day for a 6 months period? I just started doing SL 5x5 and I'm wondering if being on such a low-calorie diet won't impede to progress much.
I'm 6' and 209 lbs and been working out since July (although I just started with this program last week).

Swap protein and carbs, maybe lower the carbs more and add the calories to your fat.

i went swimming yesterday and im sore, would swimming again today be a bad idea

1 more shoulder exercise (uprow, lateral raise etc), 1 lot of abs, then 1 more for whatever your weakest area is.

is around 140-200mg caffeine too much for a day?
usually only drink it like 3x week before I lift

Is it beneficial to hold the bar on top for a couple seconds during OHP?

That's only one can of first sip of the day, do you even plan on making it?

That's nothing, caffeine only starts to get dangerous above 600mg

1g/kg of BW for protein, or 1g/lb of BW for protein?

Doing SS for about a month.

Failed on last rep of last set of bench. When it comes back up next Wednesday should I do the same weight over again or keep going up 5.

I'm still going up 10/session on squat, 20/week diddy, 5/week ohp and clean same as when I started.

Snatch
Clean and Jerk

Been gymming all week, doing stair machine cardio for 20 minutes each day yet my weight continues to be where it was. I've lifted before and I'm experienced enough to know that weight wont matter in the long run, at least the number as I got pretty fat due to an accident I had and just eating like shit in College but,

even if im eating lean ground turkey with veggies cooked together,

Oatmeal + blackberries/blueberries

Protein Shake with water and the occasional fruits and nuts throughout the day, should I try cutting more of the food, should I amp my cardio or what should i take? all the servings have been done in terms of measurement and cups.

I know I said experienced but we all experience some sort of self-doubt, just bothered me to only lose 5 lbs in the past 2 weeks when I felt there would be more.

My routine is a split 6 times a week
Usually do 5~7 sets with 20 reps at a somewhat medium-yet-challenging weight difficulty.

Should I just keep going or should I revamp my diet or my routine? Thanks bros.

Fuck other people, do what works for you.

>just bothered me to only lose 5 lbs in the past 2 weeks

Jesus christ user you really don't know what's average around here, do you? 5lbs in two weeks is fantastic and almost certainly most of it is water weight. At the very most you should be expecting 2lbs per week during your early phases, and that itself is very very speedy progress. Most people only manage 1-1.5 lbs a week.

You know what, you're right.

To be honest I used to be 185 (then 276 and now 270.5)
but jesus christ man, i used to be a champion before i had my sciatica injury and shit. I guess to be able to openly tell someone or people, it is really frustrating to have all this weight on me and not being able to run like before or last 3-4 hours at the gym (now its like 1.5 hours in lifts with 100~120+ reps per muscle group and 20 minutes cardio)

I can't do squats or deadlifts at the time because I don't want to trigger the injuries. But I recall deadlifting and squatting on back and leg day and I would get so much more burn and muscle stimulation.

I guess I am just a little desperate to be back to low weight and now feel pain from standing for too long or feel any lower back injuries (I don't feel these but the fatigue and the fear of the injuries coming back from being fat really haunt me)

Thanks user, I think you are right. I'll just keep at it with my current setup.

>not knowing the average around here

I did like 30 lbs in 2 months off tilapia and white rice and lifting daily for 4-5 hours and got that lean yet has thickness around his body type of result. Not skinny mode. I just really long for that I guess.

>end sob story

>>Big 6
>>Press
>>Bench
>>Squat
>>Deadlift
>>???
>>???

Deads and squats, so important that you do them twice.

well with that info that changes things a bit. Since you're obese you can probably manage a 1000 calorie deficit. Just make sure that at all times you're eating at-least 60% of your TDEE.

And remember, your body didn't balloon up to your current weight overnight, it happened over months and months and months, so the same thing has to happen in reverse.

I'm 5'11, 185 lbs about 20-23% bodyfat, 19 y/o
I get 3500 calories a day, 106g protein and 8-10 hours of sleep

routine is ABAxBAB 3x5 strength routine
stats:
62.5kg squat
34kg OHP
77.5kg deadlift
47.5kg bench
pendlay ~30kg (I fucking suck at this)
chin-ups 3xF (weighted soon)

once a week I increase my bench and deadlift by 2.5kg, OHP by 1kg and squat by 1.25kg

am I doing something wrong? I'm finding it difficult to keep on increasing weight, mostly on my squat and dead. I've been going at it for a solid month and a half but had some time before that using weights non-seriously

How many lbs should I be putting on my first bulk?

Thanks. I will definitely keep that in mind to not get frustrated.

How many calories are actually in alcohol, I found this, but there is no way a bottle of Jim Beam is 19k calories and 925g of protein.

myfitnesspal.com/food/calories/jim-beam-macros-bourbon-128415160

Forgot link.

Have you considered doing a split routine and doing volume work? If your goal is to get more lean muscle:

Volume work, a lot of reps 18~20 with a good working weight, not too heavy but not too light.

Muscle confusion, change up the speed and weight and exercises for each muscle group, it will stimulate the muscle to grow and challenge it.

Regarding your squat and dead,

I recall going from 3x5/5x5 to a split for 6 months and then back to doing 5x5 and my squat and deadlift went up a full 90 lbs (but I did not require a spot and I could do 5 reps comfortably without injuring myself or feel like throwing up)

Working on the other muscle groups that surround that exercise should help,

Squat: hamstrings and quads, definitely glutes
Bench: tricep work definitely helps, some shoulder also improved my bench
Deadlift: hamstring work helped this too as well as general back.

Don't be too obsessed with just the weight increase, try to work on the whole muscle group set, that will bring your Bench, Dead, OHP and Squat to new levels.

if it sounds like too much, consider it like grinding experience and adding more stats so you can be stronger.

The one thing I am not too sure that many people disagreed with me was:
I work on everything for 6 months to come back to do my deadlifts and squats without requiring a spot. I know that with a spot you grow more, but I have the personal (very likely flawed) philosophy that:

If your body can't lift the weight on its own comfortably 3 times, you probably shouldn't be trying it.

Best of luck

user, for chrissakes, stop bulking already! You're over 20% bodyfat and are weak as fuck.

How long do you stretch fit?

I don't. Gym time is for lifting, not stretching.