QTDDTOT

Do you flex for CBT threads?

If I want to do GOMAD, could I instead drink half & half or heavy cream, so that I don't have to chug so much volume? Are the macros not pretty much the same?

New gym-goer here. Should i use the machines and lift weights, or just lift weights? Will the machines even help get gains?

been doing stronglifts for a few months and want to put together a home gym are bumper plates going to be really beneficial down the line for any important exercises or can i buy metal weights from craigslist and be ok?

I read that machines inhibit stabilizer gains. not sure what it means but sounds important.

Start with free weights to build functional strength you dont need to be using machines for anything until you are relatively built and want to begin training particular lagging muscles

you can drink whatever the fuck you want, odds are you arent going to get through a gallon per day anyway so drink whatever you can manage without shitting your guts out that gets protein and calories in you

why are you responding to threads when you dont know what youre talking about

bls respond

Do you have no idea what cream or half and half is? No it isn't a replacement.

I've been doing ICF for 6 weeks now, and I've actually gained weight. Started at 144kg and am now 145kg. I have slipped and eaten shit quite often. Realised I'm actually addicted to junk food so at least now I can work on it instead of being in denial.

Should I carry on with ICF 5x5, or drop to ICF 3x5 and introduce more cardio OR should I switch to a new plan for cutting? If so, any recommendations would be appreciated.

Gaining and losing weight is only about calories. Exercise increases the number of calories you can eat and lose weight. It doesnt matter all that much what program you are doing if your goal is to lose weight. Deal with your diet, which is always 70% of the battle, and worry less about what program you're doing, but it honestly doesn't matter.

Thanks, user

If my abs are nonvisible relaxed but clearly and individually defined when flexing, what's a good estimate for my bf?

uhm, how do you go about cheat meals or cheat days during a cut.

I'm about 10kgs off my goal weight and am steadily losing about 1kg a week so it'll probably take a while to get to my goal but I'm wondering how I'm meant to do cheat meals or cheat days. Could someone explain in detail?

10-16

I have the time to workout 24/7 if I feel like it

What's the best routine for me assuming I'm a beginner?
Feels like SS is a good routine but like I could be getting more work done if I had some more extensive routine.

Is nofap a meme or does it legitimately affect gains?
Can you just watch porn without touching your dick instead?

This is what my routine currently looks like, I guess it's not the original SS since I'm not doing cleans

A
Squat 3x5
Military press 3x5
Chin-ups 3x5

B
Squat 3x5
Deadlift 3x5
Bench 3x5

Wondering if I should change chin-ups to 3 sets till failure, and add some more additional exercises?
I usually do dumbbell curls after finishing the regular routine for the day.

will doing deadlifts fuck up my back further if I have massive hyperlordosis?

What does 1pl8 or 2/3/4 mean?

How close should my feet be when deadlifting?

Chinups to failure is a good idea. I prefer them to weighted chinups personally because I think it's more important to have decent work capacity for pulls than raw strength.

Anything else I could add?
I have all the time in the world to spend at the gym.

How's your recovery at the moment?

The primary limiting factor for you as a beginner is going to be recovery and perhaps work capacity. Spending more time in the gym and doing more won't be beneficial if you're doing more work than you can recover from.

Plates loaded on each side of the bar

How about

A
Squat 3x5
Military press 3x5
Chin-ups to failure
Dumbbell curls 3x12
Dips to failure

B

Squat 3x5
Deadlift 3x5
Bench 3x5
Pushups 5x25 & 1 to failure

Would this bodyweight shit even help?
t. new at lifting

I'd also like to do Bulgarian split squats at both workouts to fix my bad back but I don't know how to do them properly and don't want to look like an idiot :DD how do I know if I'm doing them properly?

I think I recover OK but I'm not very experienced, I've only been going halfway with my squats since I started because a friend adviced me not to go all the way down due to my form getting worse when I do that, guess I got too used to doing that so now my recovery after squatting isn't what it could be, but last time I went to the gym I did proper squatting without realizing it and now my quads/hamstrings/glutes have been sore for 2 days.

Any tips on recovering?

Squat to depth otherwise you aren't loading your hamstrings and you put all the strain on your knees. Your friend is retarded and probably weak as fuck so don't listen to his stupid advice.

Squat to depth, film it, see where you're going wrong and fix it.

Soreness isn't an indicator of anything except doing something new.

Sleep well, eat well, don't be stressed are the holy trinity for recovery.

Ye but hub much kg is 1pl

~20kg or ~45lbs

They vary a bit because most gyms don't bother buying calibrated weights

The guy who adviced me to do so was actually in charge of the gym where I used to workout and is built as fuck, but yeah I don't know if he was the best coach or he should have adviced me on how to fix my form instead.

I'll ask somebody at my current gym if they can check my form while squatting and see if my back is fucked when going to deep, when I did it last time my lower back hurt as hell.

What do you think about those additional exercises though?

How can i modify this Veeky Forumss GSLP for 6 days a week? I don't just want to do ABCABCx because squatting 4 times a week sounds like death

dips are more useful than press ups.

May as well do curls after every workout, tricep pushdowns are worth adding as well.

Watch some videos about squatting and the cues you should use. Most people can't brace their back and core properly and don't sit into the squat. You'll see what I mean after watching a few videos.

Squatting 4 days a week will get you really fucking good at squatting. Do 2 lower intensity days for squats. I'm a masochist and like paused front squats personally.

Does Rich Piana claim he's natty?

full body routine. should i do leg curls if im doing rdl that day?

I convinced my gf to do SS with no modifications or additions. What am I in for?

Alright thanks for all the help with that, I appreciate it.

Should I get supplements or anything by the way? I got free "Active whey gainer" off a neighbour but I don't use it as I'm not bulking.
A fairly fit friend recommended that if I should get supplements I should use amino acid protein stuff but I have no clue about supplements in general so I don't see how it would even be useful to me at this point.

Anyone had any experience with hernia and surgery mesh?
I had surgery 3 weeks ago, I think it's starting to get better but there is still swelling around the wound.
Doctor said no lifting for 3 months.
I'm interested mostly in recovery times and after recovery did you go back to the usual routine?
Thanks.

You don't really need any. BCAA's are a bit overhyped and expensive unless you have a very unbalanced diet.

The only supplements I use are creatine and HMB because they're cheap and let me get free delivery when I order whey protein. HMB did seem to help me retain more muscle mass than normal on my last cut though.

thanks alot!

Her legs will be too sore to ride you, every single day.

In a year or so though, dem glutes/quads

Women have pretty good work capacity even when untrained compared to males so the relatively low volume of starting strength should be okay.

Need some help bros.

I just read the sticky. It says that food is primarily made of three things "macroes" carbs fat and protein. Those macroes are made of calories.

My question is: what is the difference between eating a donut and eating a can of tuna if they all contain the same calories?

Insulin response and metabolic pathways for digestion.

Would you recommend creatine (asking specifically about kre-alkalyn) in the future when I get into more serious lifting?

Have you thought to look on the nutritional information label to find your answer? A donut consists of complex and simple carbs with no micronutrients (vitamins and minerals). It's good for some short term, quick energy and not much else. If you're sitting around doing nothing All those calories get converted to fat. Tuna has protein and minerals your body needs to function and build muscle.

But if I'm cutting calories it doesn't really matter where they come from, does it?

Sure. In a theoretical bio mechanical level your cells run on sugar. You can get all your energy from nothing but simple and complex carbs. You'll look and feel like shit though.

please answer I'm on the verge of fapping

Are you adicted? Is fapping somehow impairing your everyday life?

Also, porn is worse than plain masturbation.

It's about self discipline and mental/emotional gains. It's about becoming the master of your self, ruling your emotions and feelings rather than being ruled by them.

I wouldn't say I'm addicted, I just like to relax and feel good after studying and lifting

Any Veeky Forums approved books on nutrition?

Hi fit I have hips wider than my.chest im 181cm and weigh about 59 kgs, even when I was 65kg this was still the case is there anything I can do to fix my problem?

Don't isolate obliques. You can put a lot of focus on your back and lats but outside of that you can't really change your bone structure.

It's a meme

Hypertrophy work on your back, shoulders, and chest. Lateral raises are king

Just get creatine monohydrate. 'special' alternative creatines are just broscience marketing to sell a more expensive product. Don't be shmuck

If you're a loser before nofap you'll be a loser after and during nofap.

Excessive masturbation is a symptom, not a problem itself.

Clinical sports Nutrition by Louise Burke

Bulk and lift heavy. Check how it looks when you're 75kg at 15% bf. At 59kg you'll look like a twink regardless of your frame.

I'm 5'7 (manlet) 190lbs, untrained. I should cut, right?

Thank you for the book recommendation. Just curious, will I be able to understand to without any background of nutrition? Just asking because I'm trying to broaden my knowledge of general fitness but some books are just far beyond my understanding right now. Books like The Science and Practice of Strength Training and such.

you can't do full body 6 days a week.
if you insist on doing 6 days a week as a beginner (aka like wasting time) then do reddit or coolcicida PPL or something

Best dumbbell only routine aiming for muscle building should i do PPL or a
triceps/chest
Back/biceps
Legs /core/shoulders
is better

Post pic for best answer

I'm between 25 and 30% according to this chart, for body fat.

Could probably benefit from a slow cut and still make newbie gains. Once you get low enough, up the calories and add mass. Just my 2 cents.

How much is "low enough" in your opinion, user?

Recovering from a nasty cold, had 1 week off from lifting, should I take this week off too just to be safe?

Do you feel back to normal? If so, be safe to just go maybe deload a little bit. If not then yeah don't put more stress on your system.

Does anybody get "itchy" muscles after lifting? Did squats and deadlift yesterday and this morning my quads have had like an internal tickle and rubbing it hard with my knuckles or punching my legs offers relief. What causes this? What can I do to prevent it?

I feel a bit run down, mostly with a cough and some mild chest ache at night. Probably best to rest up a little

Rule of thumb
>if it's in your head, workout
>if it's in your chest, skip it
>if it's in your stomach, stay the fuck home

Rate my daily shake recipe:
12 oz milk (3.25%)
1 banana
125 ml plain greek yogurt (0%, 18g protein per 3/4 cup serving)
2 Tb ground flaxseed
1/2 cup oatmeal
1 Tb olive oil
40g peanut butter

Whole thing is around 1000 calories per day.

I guess it depends what your general education experience is. The best things to read are text books, but you need to accept that reading them won't be much fun.

cut to about 15% then bulk slowly.

How long have you been working out for?

What're the macros?

I'm currently doing 90 days with work release in County. I have about 60 left but only get to eat once a day so I've lost 25lbs. (mostly just fat cause I stress ate a lot after I got into trouble)

But I was wondering if anyone has a good dumbbell exercise routine for throughout the day? I got about 2hrs free time and a couple sets of Dumbbells at my work. I'm the only one here 90% of the time. I just don't wanna lose all my gains. It sucks looking in the mirror everyday.

Just restarted SL about a month ago from scratch so I'm not doing high weight yet but I'm also not a complete novice. Never experienced this sensation before though

i've been doing SS for a few weeks now

5'10 165

Squat- 185
Dl- 185
Bench press - 120
OHP - 85

Am I going to make it?

Anybody have a good program for sprinting or HIIT? Like a C25K for sprinting or something of that nature

remember to do chinups+dips every workout and you'll make it buddy

Are knee braces a meme? I injured my knee a little bit about a month ago doing front squats. I think I just strained a tendon. Sometimes it doesn't hurt when I squat, sometimes it fucking kills.

I'm sick of not completing sets. Anyone have a similar thing? Should i get a cheap brace to use for a few weeks or should just just stop squatting for a while until it's totally cleared up? If I stop squatting what can I do to maintain leg strength? Deadlifts more often?

It could just be a very minor muscle spasm. I wouldn't be concerned unless it got worse.

I'd add in more bench press and bicep/tricep.

Do abs/pull ups on your off days.

What kind of stretches I need to do before doing pushups?

Shameless self bump please somedy answer me

will probably start doing this my next week of workouts then

is this at all what he did?

No.

Why do you care?

Anyone have a high-carb diet for losing weight?

A year? Who the fuck does starting strength for a year?

Can we beat up the nerds at /f/lash and take their title?
I keep hitting f on instinct

Yes, eat whatever the fuck you want, but keep it below your maintenance

I got rubber coated plates. Seems like a good in between.

You dont need bumpers unless youre going to be doing oly lifts. If youre worried about damaging the floor just get rubber tiles

guys, tomorrow is a holiday here in WE WUZ KANGS land, im doing ss and went to the gym on monday
should i go today to the gyk and then on friday, or take the extra rest day and go on thursday or friday

>got hernia
>surgery
>deeply in pain for two weeks
>rest for 6 weeks
>go back to lifting
It was linguinal hernia tho

Do you shower at the gym? How do you change clothes if you feel uncomfortable naked around other people?

Just high school due to being a stupid kid and general fuck aroundery. I have no issue reading textbooks, I've just had a lot more trouble finding them online for free as opposed to regular books.

everybody else is a bit embarassed too
you just do it

I don't, but my gym is about a 2 minute drive from my home so it's convenient for me to just stop by my hour after work. As for feeling confident, you just do it to get used to it. Any difficult thing becomes easier simply by doing it.

Aesthetically speaking, did I become a T-Rex?

Just got my test results back.
My testosterone is at 320.
Am i fucked? I have been tired, without much energy, bad mood (depression like) and having a hard time to focus for a couple of years.
Also i have slight anemia, which is a symptom of Low test

Can my T levels becausing all of this?
im 23 years old

While being right about the small arms, to become a T-Rex you should have big legs, which in your case are also small.

What causes hunger pangs? Even with a 300 cal surplus my stomach still rumbles between meals. Been gaining weight steadily too so I know I'm not counting wrong.