READ THE FUCKING STICKY READ THE FUCKING STICKY READ THE FUCKING STICKY READ THE FUCKING STICKY READ THE FUCKING STICKY
there's no excuse. Any questions that can be answered by reading the sticky will be responded to with the above text.
Charles Perez
How can I tone up my body? I dont want to get big or anything, I just want a 6pack.
Jordan Jones
if you want sixpack then do abs, the more you do the quicker youll get em
Wyatt Garcia
What fruits go well with oats (either raw or porridge)? I know that dried fruits are a common choice, but if memory serves, Veeky Forums has some sort of issue with dried fruits.
Alexander Perez
Most dried fruits have sugar added to them, which is why I would imagine Veeky Forums hates them.
Personally I love raspberries because you can buy them frozen and they mash easily.
William Nelson
Due to suffering some serious lower back problems I can't deadlift. What is the closest alternative to deadlift? I mean one can do leg press instead of squats; although it's not as good as squats in terms of overall effectiveness, it's safer. But I can't come up with a similar thing for diddy. Do you have any ideas?
Thomas Martin
Femanons of Veeky Forums, how would you feel about sitting on your bf's face?
When i imagine my future gf she's gonna have a nice juicy ass and a fat thicc puss, but would it be weird to ask her to sit on my face with it? I dont want her to think im weird or make her feel uncomfortable while shes sitting on my face so what can i do to make it enjoyable and not weird for her?
Xavier Perry
What kind of problems? Back pain can usually be solved by deadlifting and plenty of people deadlift with herniated discs. Just start with a weight you can handle and then slowly increase it each deadlift session,
Zachary Stewart
Okay guys so i am going to the gym for the first time after 1year of calisthenics. I will follow greyskull lp but i dont know at what weights should i start. I am not a complete beginner so should i test or start at empty bar?
Kayden Johnson
10000 situps
Landon James
What do you guys like to do on rest days?
Austin Garcia
1. add 10lb to bar 2. lift, if successful go to 1, if not go to 3 3. deload a little and use that weight for sets
Connor Phillips
I already do 10 crunches daily before bed, is that enough?
Mason Lee
Masturbate and think about lifting.
Jacob Rodriguez
I've been lifting for close to 7 months but I didn't see much results until I did all 5x5 for the last 5 months
My progress has slowed to a hault and I thought it might be a plataue but I've gone up 5-15 on all my excersises in the last month.
Which is pretty alow linear progression for a month imo
I would consider my self close to intermediate by now and I was looking at changing routines
While looking at the sticky I noticed the majority of the intermediate routines still focus on the big lifts and strength.
Should I go ahead and try 5/3/1 or at this point veer away from strength routines?
From what I've gathered you won't see much for results if you start training for aesthetics but with a strength base you will
I'll pretense this with "I know I'm still not very strong" but my stats are (5x5;1x5 daddy)
I still want to lift heavy but I also want aesthetics without being in the gym past 2hours
Austin Hernandez
TM or PPL if you wanna go intermediate routines Realistically, you can easily follow a beginner routine until 315lb deadlift if you EAT MORE YOU DUMB SKELE.
Bentley Morgan
Where do I read the sticky?
Christian Wright
I feel a real pinch crook of my left elbow during OHP, specifically while lowering the weight back down. Is this a form issue or a physiological issue on my part?
Jaxson Cox
Diet is something I've been working on for a long time, I think I found something that works for me since I've gone up 3~lbs the last two weeks
Before that for a month I was fluctuating in weight but I've been eating ~500-700 cal more and more consistently and seems to be working I'll have to judge by next week and possible adjust
Dylan Barnes
I'm starting with reverse chin ups as I'm a weakling. I sort of jump up to height on the pull up bar at home, then do short reps of chin ups. Trying to keep good form. Is the area near my lower ribcage supposed to hurt a bit though (upper abs)?
Brayden Butler
try to aim for only 1lb per week. You don't want extra fat if you can manage to avoid it.
Blake Martinez
reverse chin ups are literally just jumping up and trying to hold yourself at the position.
Benjamin Price
Whenever I have bananas at home, I always cut one up and throw it in my oatmeal. Tastes niiice
Nathan Cruz
This Also stretching and shiet
Thomas Collins
Assuming I'm lifting for a fitness model or aesthetic physique, would a 6 day PPLPPL split be a good option as I'm trying to squeeze out strength gains as I get to 10% bf.
Matthew Campbell
You're progress has stalled because your are weak and aren't eating enough. Your program isn't the problem.
Could be both really. Speak to a PT or physio
If you get enough volume in each week and the cut doesn't affect your recovery too much then yes.
Joshua Bell
Veeky Forums help me figure this out.
About a year ago I was trying to lose weight for the first time ever but doing it really lazily. I weighed most of my food, but often underate. I would get between 1100-1400 calories a day despite a recommended 1600 cal diet. Also probably overate carbs. Throughout weeks, I didn't really lose any weight. Asked around, got told I was overeating, told I was lying, etc.
One guy suggested that I try eating at maintenance for two weeks and then attempt the deficit more strictly. I did this and, lo and behold, I started to lose weight.
What's the science behind this? I'm experiencing something similar now and trying it again.
James Morales
Getting towards the end of my linear gains on a novice program. If I'm a narcissistic faggot and want to switch to hypertophy will I still be able to go up weight at 8 reps and occasionally do sets at 5 or do I have to reprogram.
Read the chapter in Practical programming but I'm dumb and my head is spinning.
Juan Morris
Does cardio really help weight loss???
i mean, wehn i do the numbers it didnt seem to help much, jogging 30 minuts 3 times x week its like less than 200 calories burn per day, sounds like little but ive had good results losing weight while doing cardio is there any other factor about cardio that helps weight loss besides actual calorie burrn?
Benjamin Bailey
i'm really hungry (on keto right now) and i only have 200-300 calories left for the day. It's only 5:47pm and I usually go to bed between 11pm and 1am.
Should I try to go for a run so I can eat more (I have never run before) or should I just accept my fate and go to bed hungry?
Ryder Allen
I'm BMI 19 and I would still feel like I was crushing you, it would be too distracting. Just mush your face in me while I'm lying down.
Kevin Johnson
3 times a week from what I can tell would be the minimum for weight loss.
But why not lose another 600 cal a week and strengthen your heart?
Angel White
how often is it advisable to take a day off from a certain split? I.e. If if do 3 splits a week, would it be "ok" to skip one specific split every few months? Assuming non-injury/sickness
Im feeling worn out between gym and work stress, motivation is hard
Liam Gomez
but i mean, does cardio help weight loss in any additional way besides the actual calorie burn?
Xavier Myers
Don't skip
Isaiah Turner
helps you keep your bf% down which means you burn more calories for your weight
Leo Sanchez
no one? is this really a phenomenon specific to me?
Cooper Edwards
How do you guys plan your meals out for the week?
How do I make sure i'm buying and not wasting food
Jaxson Howard
Im trying but I can't stop making excuses. I-its only leg day
Charles Parker
If you're going 3 days a week wouldn't every day be leg day?
Evan Murphy
My splits are biceps/chest + some cardio, triceps/back + some cardio, legs/shoulders/DL
I could do some legs on others days
Jeremiah Brooks
I did it with trial and error to find what works best for me, smaller meals 4 times a day is my preserence Then spend a day making the meals and see if they're large enough and fits your Cal's
Then take everything you made that day and multiple by 7 and cook it.
I only meal prep for 2 of the 4 meals of the day (my chicken) My other meals are quick so I make them daily
Aaron Thomas
I'm 5'8.5" at 18. My dad did most of his growing at age 20 is now 6' just wondering if the age you grow is genetically influenced
Henry Carter
You'll feel better after you go, you'll have more energy and won't feel like shit for the rest of the night.
It's just an hour or so Let's goo
Jordan Perez
>Only an hour My leg days are at least 2 hours, if not 3. You are right about not feeling like shit, although the work week grind looms ahead
Dominic White
The longer you wait the worse tomorrow will be and the less time you'll have to jerk off
Angel Jackson
Apples and grapes - legit fruit or just sugar?
Elijah Walker
Fruit is basically just sugar, but that doesn't make it unhealthy.
Julian Brooks
you could hit a growth spurt but likely your height is done.
Ethan Clark
Go for a run, but don't use it as an excuse to eat more. Eat some celery with a small amount of cream cheese
Ian Hernandez
Thanks for the help Im going to go suicide by squats
Blake Clark
My grip is losing strength!
I used to deadlift 1x5 265lbs with no problem, tried to do 275 but lose my grip after the 3rd Rep, after failing for a month, i deloaded to 245 and again, failed after my 3rd Rep, deloaded to 230 and AGAIN, failed after the 3rd Rep
I know the problem is my grip strength, as I don't feel a lot of struggle on my back/legs with 275 in the first 3 reps, but this thing keeps happening after that.
I do some grip excercises like farmer walks (same days as DL), hammer curls and wrist extensions
I keep adding weight to My C&J and Squats but DL is the only excercise i "lose" strength!
What can I do? Veeky Forums? Should I say fuck it and just do 1x3?
Dominic Butler
Last bump, please, anyone
Christopher Cruz
Bump
Asher Gutierrez
I want my GF to have a thick and hot as fuck body, which excersices should she do for the Upper body without looking like a man or "squared"?
I only have thought of this:
Squats Deadlifts Planks Calf raises
Maybe Power Cleans?
Ayden Martin
Whenever I've seen this explained it's usually hand waved away with "hormones". It's more realistic to assume that people aren't counting their daily pack of game, the cream in their coffee, the oil in the pan, etc.
Even weighing your food isn't 10% accurate due to variations in fat marbling and such.
James Jenkins
its literally against the laws of physics that you shouldnt loss weight if your energy intake is lower than your energy expenditure
if this is really your case contact a physicist and youll become famous
Liam Carter
just get a better chick, theres no excersise for tits
Gavin Foster
That's the thing that confuses me. I know I should be. It sounds like a fatties excuse but I seriously do weigh and measure everything. Beyond that I limited my intake to 1200 a day because of the logic that I must be eating too many.
Also doesn't explain my issue from before where I ate at maintenance and started losing weight linearly.
Ian Brown
Why are the veins in my left arm showing more than my right
Isaac Gonzalez
It's the first thread when you open fit
Isaiah Bennett
its really simple either you made a mistake or physics as we know it is wrong.
if youre that sure really go talk to a physicist and try to participate in a study under controlled condition, maybe you are breaking the laws of physics, who knows
Jordan Walker
masturbatino technique
Jace Edwards
How do I fix I switch arms
Nolan Bailey
it was a joke you inbreed mongoloid
Alexander Gomez
what's a thread?
Nolan Perez
How to fix
Grayson Robinson
While I agree with you, this issue can be fixed with plastic surgery
The thing is, my GF has a godlike hips/waist ratio so i want to exploit this with Squats and deadlifts.
BUT, i don't want her to look like a T-Rex so im looking for some Upper body excercises for simmetry.
I don't want rows,bench press, curls, pull ups , etc; why? Because i remember a girl in my gym that had a Great ass and legs, but she started doing those excersices and now she looks more Manly instead of athletic/sexy fit.
Also, i don't want her to do side crunches because i know she Will lose her waisr, just like the Victoria Secret angels.
Logan Cruz
>this issue can be fixed with plastic surgery no it cant
theres a difference between natural and plastic, and the body knows
Jordan Morgan
>5'11 >144lbs >no abs >considering abandoning this cut, bulking, and hitting abs hard
Should I?
Adam Mitchell
Yes. 140 pounds is danger territory for that height, stop fucking cutting.
Abs are a muscle and have to be there to be visible.
Aaron Green
i think starting strength is a shit program for beginners, and they'd be better off doing some phat or something. but i dont have any evidence to support my theory, also not a question
Carson Johnson
why would anyone do starting strength when all the before and after pics look like complete and utter shit?
Caleb Green
Maybe 10 sets and 20 reps every two days.
Elijah Morales
>385 bench >315 squat >145 ohp >bench still at fucking 175 All are for sets of 5, and I'm not cheating on form. Why can't I get my improve my bench? I do accessories, I eat right, all my other lifts are going up, I've tried volume, amrap sets, low vol high rep, etc etc. My chest isn't flat either, people smaller than me can do 225. This is so fucking frustrating, any ideas?
Eli Myers
I mean 385 diddly.
Julian Young
You should have stopped 30 pounds ago
Easton Davis
155 is a good round weight to be at 5'11"
Source: I'm 5'11" and fat at 175.
Jaxon Thomas
>danger territory
I-I am looking a bit gaunt. Did I accidentally give myself body dysmorphia?
Eli Howard
To build a strength base. Notice that ss is meant to be run for a few months, not 6 years. Kill yourself.
Asher Murphy
youre honestly an idiot. your body can adjust when youre eating insufficient calories for a longer period of time and restrict your metabolism significantly. this has nothing to do with breaking physics since his body could be attempting to reduce calorie expenditure wherever possible i hope you die
Jaxon Harris
Any tips/tricks to using a gym-grade fitness bike for a beginner?
Not sure where I should start at, nor how much I should start ramping up.
Anthony Scott
Do pilates until your back is fixed or at least start doing planks, and side planks i herniated a disk 5 years ago but a whole bunch of planking and deadlifting and now I diddly 5 pl8
Jonathan Hill
I've been dieting for 7 months...I started with pretty good weight loss at a 750 deficit and went from 205 to 182 in 10 weeks. I started stalling there, lowered my intake by 100 calories. After a good 2 months of no progress I lowered calorie intake again to 1200 and haven't had any progress, that was 3 weeks ago.
Have I fucked myself?
Joshua Thomas
>6'1" >145 lbs If I gain some muscle, will I stop being so cold in everything below 80 degree weather?
Levi Williams
Possibly, but the proof is in the pudding. Do a bodyfat% measurement and see where you're at. Abs start to be visible (without flexing) on most people at 12%. If you are that low and can't see them bulk up.
Don't. Fitness bikes are worthless compared to running and real bikes.
Sebastian Gutierrez
What are some good ab lifts to do on rest days?
Lucas Perry
>bout a year ago I was trying to lose weight for the first time ever but doing it really lazily. I weighed most of my food, but often underate. I would get between 1100-1400 calories a day despite a recommended 1600 cal diet. Also probably overate carbs. If you didnt lose weight you must have been >Throughout weeks, I didn't really lose any weight. Asked around, got told I was overeating, told I was lying, etc. you were >One guy suggested that I try eating at maintenance for two weeks and then attempt the deficit more strictly. I did this and, lo and behold, I started to lose weight. amazing >What's the science behind this? I'm experiencing something similar now and trying it again. thermodynamics, nutrition, arithmetic
Connor Foster
Go outside bro 98% of our species look like absolute shit and always will SS is a recommended program because it is easy to follow and effective
Jacob Roberts
Rest 1xf
Owen Wright
P-pics?
Luke Ward
how long did you try volume, amrap sets, low vol, high rep etc etc for? Pick one do it for 4-8 weeks Your form may be no good Get a spotter for the lift off lots of people set up with perfect form then lift off and immediately break form
John Allen
anyone do yoga on off/rest days? Looking for something new to try, pls recommend
Carson Ramirez
Im usually tired and unmotivated to do much on my days off. I have a lot to get done usually but i just lay on my bed on my phone or nap. Any suggestions to get me motivated/energized Veeky Forums?
Zachary Walker
So I read the sticky and calorie calculator stuff.
Currently going for a 500 kcal deficit while continuing my SL 5x5 routine + 3 days cardio (30-45 minutes, variable intensity) and ab work. Otherwise my lifestyle is pretty sedentary besides walking 20 blocks or so every day and standing up for a couple hours while teaching class.
My question is: should I pick "sedentary w/little exercise" or the "3 days a week light exercise" multiplier on fitnessfrog/scooby calculators? should I go for a "moderate exercise" multiplier?
Help me bros.
Grayson Bell
D U B L I N U B L I N
Liam Martinez
Put no exercise
Michael Nguyen
Do black guys get fit faster or easier than white males?
Alexander Gray
Yeah, choose no exercise. The calculators huuugely overestimate your TDEE. Honestly I have no idea why someone hasn't replaced them with a better formula, or why people really use them at all, except in the case of absolute beginners.