QTDDTOT

No, man, I know all that
I'm concerned about the ingredients
Is there anything "essential" that you should eat or is my diet ok?

People will tell you to supplement with vitamins, or veggies, or whatever, but it doesn't matter that much.

Truth is just try to bulk. Eating means taking in building blocks for muscles. That's what you want to achieve. You need to get good at cooking and the gains will come by themselves.

If you eat lots of vegetables and chicken and supplement with fish oil and some multivitamin that won't hurt you, but all you really need is to get your calories.

If I say 'get your calories' I also mean be sensible. Some calories won't help you gain shit and will just go out unprocessed or give you a hangover.

Needs more green vegetables like string beans and broccoli and a source of vitamin c like bell peppers or cabbage.

btw starchy vegetables like sweet potato and regular potatoes are great for bulking and fairly affordable, as well as a source of various vitamins.

Alright, thanks alot

Thank you

anybody got a good abs routine to recommend? I know the wiki says to just eat right but AllPro (which I've followed now for 6 weeks) says to supplement with ab exercises or cardio.

elitefts.com/education/novice/how-to-stay-small-and-weak/

Beef (all cuts – from fatty to leaner)
Whole Eggs
Bacon
Potatoes,
Sweet Potatoes
Red Potatoes
Milk
Dark Meat Chicken
White Rice
Oatmeal
Peanut Butter
Fruit
Nuts
Bread
Cheese
Cottage Cheese
Mashed Potatoes

The above foods, combined with traditional bodybuilding foods, should make up the majority of your diet. I do recommend adding in some “dirty” foods as well. The best, in my opinion:

Burgers
Pizza
Mexican Foods
Chocolate Milk
Milkshakes

When I start bulking, would it be alright if I ate at maintenance and made up my surplus calories with protein shake?

Do 3 sets of an ab exercise every day. Every day. Chest Day, Upper Body Day, Leg Day, Rest Day, doesn't matter. Every day. 3 sets abs.
I personally can recommed hanging leg raises. But strict, no swinging. Stright legs, toes to bar, pause at the bottom.

>elitefts.com/education/novice/how-to-stay-small-and-weak/
That article didn't teach me how to stay small and weak.

Damn, that's a good list
Thanks man

yes it does:

Supplements
A Six-Day Body Part Split
Chicken, Brown Rice, Broccoli

If you make the shake with whole milk, yes.

Any ab exercise will do? I prefer one I can do at home, with dumbbells if weight is needed.

What do you do about fat content and abs though? I'm concerned that I'm getting too much fat from things such as red meat, milk, and cheese, and that it's hampering my efforts toward attaining a six-pack. I basically don't eat anything that isn't on the list you posted though, the occasional delicious burger included.

guys pls rate my OHP and diddlylift form
OHP = 52.5kg
Diddly = 140kg
sorry about the shirtless press it was a hot day

youtube.com/watch?v=e1PrR-cmDpk

youtube.com/watch?v=qIvJaknZN7c

OHP is a mess. You're not stable, you've got some gnarly pelvic tilt going on and your ROM is going all over the place from rep to rep. If you're going to press from chin height instead of off the shoulders, fine (I dont' like it personally but its not a gamebreaker) but be consistent about things.

Deadlift looks better, but it looks like you're losing your bracing and getting rounded over on the later reps. Hard to see a lot of setup detail with the plates in the way.

Should I wear braces on my knees or other parts for doing squats? I'm a skinny faggot just starting out and only doing 30lbs but it does make my knees ache a bit when I do squats.

thanks dude. I used to press from shoulder but it messed with my lateral delts for some reason...might be forearm length

how do I fix the pelvic tilt?

should also mention these weights are PR's for me so I might drop the weight on the press a bit

In this case its probably form more than mobility on the pelvic tilt, but its a bit difficult to judge this sort of stuff off a single video. Better bracing (you should be as tight up for pressing as you would be for deadlifting) usually helps but its not a panacea.

alright mate thanks.

I've been told I have shit posture, so I'll see about fixing form (ala bracing) and work on my posture in the meantime.

Do you know any good stretches or whatever for fixing pelvic tilt?

Just look up ab exercises, try them out and do what works best for you.

Fat doesn't make you fat. Too much calories make you fat. Sure, fat has a lot of calories, but it also is important for a functioning body. If you're getting too much fat in your diet, it's not animal products that you should cut out, but rather vegetable oils.
The worst thing to eat is probably sugar. So if you want to clean up your diet, reduce sugar intake as much as you can.
As for getting abs, you should also do cardio (maybe even fasted cardio, but then you should get some BCAA's in).
And be aware that most people will only have abs when they flex. Unless their abs are really massive and/or their bodyfat is really low. Both of which are almost impossible to attain naturally.

I've been squatting for about a year now, I've noticed that the inside part of my quad, near the knee is developed but the outer part isn't.
How do I fix this? Is it because I don't do leg extensions(hurts my left knee really badly for some reason).

Additionally, when I started off, I could squat with feet forward, I just can't anymore. If I try doing it, my feet turn outwards at the bottom position. Is it because of under-developed outer quads? There's a lot of debate about this feet in feet out thing, which one is safer to use?

Look up some of the PRI shit on dark side strength, and stretch the ever loving shit out of your psoas. Half kneeling KB presses while focusing on keeping your "ribs down" will help you with keeping a locked in core while you're doing work.

It's okay to have your feet turned slightly out, but if you can't do a BW squat with feet facing forward, it means you probably have some tightness in your calves.

Attach a band to some point behind you, loop the band over your ankle, get down tension on it and practice pushing your knee out over your toes. This should help a bit with dorsiflexion.

Disclaimer: This is 100% pure conjecture on my part, and without running you through an FMS I really have no idea what the issue is.

I'm having trouble keeping it up. Me and my gf moved in about a month ago. The first few weeks we fucked non stop. But lately it's slowed down to like twice a week and like every 2/3 times we fuck, I lose my boner. It usually goes like this
>start fooling around
>she gets me only like 90% hard
>start fucking
>I'm usually good for about 5 min
>start to slowly lose boner while inside her
>eventually become completely flaccid and there's nothing I can do to get hard again
My gf is extremely understanding and is telling me I'm probably stressed from the move and school and I'm psyching myself out. But it's still happening and I'm becoming very worried. It's been forever since I've had a 100% diamond boner. I have no idea what to do
Any suggestions? I really don't want to go to the doctor cause he'll just give me some viagra and I don't want to become dependent on pills to fuck at the age of 25.

>3 months into lifting
>did sl and switched to ss recently
>All my lifts are stalling really bad the past two weeks
>feel constantly exhausted and hungry, im eating way more than usual.
>only workout mwf so not overtraining i think
Should i deload and work my way back up or am i doing something wrong?

I have 2 questions:
1.If I am already a fat fuck can I lose weight and gain the same amount of muscle as another guy that bulking or will I have to lose weight gain muscle and bulk to gain mass and bigger muscle?
2. Can sleep affect your weight and what speed you burn it off? I have anxiety disorder and can't sleep at night. IDK what to do lads.

anyone got a good stretch and exercise list to fix anterior pelvic tilt? i've ignored it for long enough

i know i gotta stretch my hip flexors, quads and hamstrings and strengthen my glutes, anything else?

Me () and this dude talked about it

One week of nofap should set you straight. Also, if you could frame the sex in a way that's fun/not stressful, that'd probably help, because sex is supposed to be fun/not stressful. But you came to Veeky Forums so hey, someone has to tell you to do nofap.
If you've failed your sets twice, you should deload where applicable. Get proper sleep and idk what your diet goals are but keep them in mind.
1. your english deteriorates. You can lose weight and make solid gains as a fat fuck going for noob gains. Hopefully that answers that.
2. sleep is where your body repairs the muscles that you tore in the gym. You should uh, go see a doc or try to make sleep a non-stressful event.

Why do so many big guy powerlifters have the same stupid tribal tattoos?

>Your english deteriorates. You can lose weight and make solid gains as a fat fuck going for noob gains. Hopefully that answers that.
I apologize for my poor english. I didn't sleep last night as I was having anxiety and don't have anxiety meds. Nonetheless thank you for answering my question....... Faggot

Want to get the cardio levels for boxing. What sort of shit should I be doing?

Why do novice programs like ICF 5x5, SS and SL call for deloads after just 2 failed attempts at a certain weight? I wasn't able to squat 77.5kg for 5x5 last week, then I tried 80kg for 5x5 this week (after my 2 rest days) and I was magically able to get it. Why shouldn't I just increase the weight instead of decreasing it? Isn't that how you progress? My form was good as well and the lift felt pretty easy. Is it the rest days that helped me recuperate? Should I keep increasing the weight after each fail or should I actually follow ICF and do the deloads as prescribed? Also, what are the downsides to not deloading? help

Is there any way beyond mental cues to stop my knees caving inward on my squats. I'm lifting baby weights, but I just came back from hurting my hip from squats. With the bar I can make sure my knees don't, but I tested at 100 lbs (bar and weights) and I'm getting the knees caving, which I'm pretty sure is causing my hip pain.

Point your toes/feet out before you unrack the bar, and throughout all your sets.

What's a guaranteed way to give me arse doms?

I don't think I've ever had arse doms and I'd like to see what it feels like

Squats, if not, try hip thrusts.

Check your form. Knee shouldn't be hurting if you're doing them right.

I know the video sucks, I will shoot another one soon. But can you tell me if you spot major flaws in this deadlift?

Why do people always do 3 sets? Is there no point to doing more if you're still capable?

I see people doing dumbbell rows bent all the way over on a flat bench and standing and bent at the hip. Which is 'better' or what are the advantages of different stances? Does it make any difference if you're standing or have a knee up on the bench if you're bent at the same angle?

how do I get a fit bf, where do you guys hang out?
t. gayanon

Does jizzing really affect your gains or is that just a meme?

i've heard people say that implementing push presses as well as just OHP has helped them progress on OHP and break through stalls.

how would you implement this? 2 sets with the same weight after OHP? same day or a different one? is it about push press volume or are you actually going intense on these?

form checks on easy weight aren't useful.

from what i can see, you're deadlifting 40kg and you're not struggling at all.

please make a video of a weight that's at least hard for you.

I'm out of shape and doing 5x5. I can do squats, deadlifts, even rows pretty well, but bench, military press, and other arm related stuff I cannot match the weight. What do?

keeps the volume low, but the intensity high.

a lot of beginner routines (most notably SS and GSLP) uses 3x5. some use 5x5 though.

when you get to intermediate and get off linear progression, you start to see a lot more volume to drive progression. you might have a light day in the middle of the week where you do 70% for just a couple sets. sure, you can go ham and crank out 10 sets, but then you're defeating the point of a "light" day.

if you're a beginner, feel free to go AMRAP on your last set though.

the stuff you say you're not doing great at (bench, OHP) are all tricep exercises. you could try programming in some assistance work to help your triceps a bit.

I was struggling desu, I just was done with my set and did the extra 3 deadlifts just for the recording ( I forgot to record them before). the weight is light but I'm a total beginner and I'm weak af

I'd like to see you try to curve your back in a bit more but it's fine as is. As you progress heavier, don't let your back pop out. Also wear shoes, christ sake.

you mean keeping the back a little more parallel to the ground?

No shoes: It's the gym policy (not really an open gym, just a friend's homegym)

Water.

I consume more than the alleged "eight glasses" I'm supposed to drink each day, but I drink them in pints at four stages of the day. One when I wake up, one at midday, one in the evening and one before bed.

Is this OK or should it be small amounts at more regular intervals?

The reason I ask is because my piss is often yellow despite drinking large quantities.

You're talking about bent-over rows that use the barbell over one-arm dumbbell rows. They both hit the back and use the same secondary muscle groups. I personally do them both when I'm hitting back but dumbbell row is mildly superior because it takes just a bit of work to maintain form with bentover rows (it's pretty negligable though) and dumbbell rows keep you balanced where you can cheat one arm out of some of the work with a bentover. Bentovers *are* perfectly fine though and I'd suggest mixing it up or doing them both.
We hang out at the gym and at home posting on feels threads.
nofap for 7-10 days has a mild testosterone boost but it's mild. People say it can help with psychology but that's iffy.
I mean curving inward slightly.

I have eye problems.
Doctor said i can't lift because of it.
Is he just trying to scare me?
If not how do i get in shape now.

I don't have any whiteheads anymore but I still have red spots on my face. Are they going to fade if I keep on applying benzoyl peroxide to them?

When do noobgains stop?

You're supposed to deload after 2 failed attempts in a row. One failure can often be chalked up to a bad day, but if a week of rest didn't let you get stronger on a lift, then you're probably closing in on the end of the easy newb gains. Yes, you get stronger because of progressive overload, increasing the weight, but you get stronger FROM rest. Deloading let's your body rest. You did right, just remember that exercise is the chisel but rest is the material.

Are you supposed to lean back while doing facepulls or just stand straight?

Everyone says this is a great lift but I never feel anything

I'd get a second opinion. I'd imagine at worst, they'd tell you to dodge certain lifts but if you worked with a trainer to get the feel for the form, there isn't much that you feesibly shouldn't be able to do. Even with something like squats, you feel it more than you see it.

Someone answer this, I have the same question

Do your OHP as normal. Do OHP to get better at OHP.
Then after the normal sets, do an extra set of push presses at your OHP weight or maybe +5 pounds. Lower the weight slowly from the top, this is emphasizing extra weight on the eccentric portion of the movement which is what makes using push press good for assisting OHP.
I've also done it when I fail out on OHP. say I fail on the 3rd rep of the last set. I'll finish the set with push press + negatives.

I take pre on a 2 week on, 1 week off basis and as such have had some last Saturday. Should I take some tomorrow, or wait until Tuesday to make more than a full calender week?

why are you doing facepulls? mass, correction of shoulder girdle etc?

don't lean back. the more you lean back, the closer you get to just doing a bastardized upright row

ignore that twat.

i have literally no idea why doctors recommend running etc but near constantly advise against lifting weights. lifitng is possibly the best physical activity you can do for your body.

Mass

i am on a texas method split. if you're not familiar with the texas method, it's a style of training wherein you hit your body with volume early in the week in order to spur enough compensation to get new PRs late week, usually a 3 or 5 rep max set.

i do it for OHP - my PR set is 5 reps, and i have seen good results by adding in 2x2 push presses afterwards. however, i only do 2x2 to keep overall volume low that day - i can't recommend this rep scheme outside of my particular program. however, i can recommend push presses.

remember though, a push press isn't just OHP with a bit of leg drive. you're supposed to explode in the legs as hard as though you are doing a jerk. difference between push press nd jerks is that with a push press you don't bend your knees - instead of ducking under the bar and pressing with the legs to bring it to full overhead extension, you finish off the rest of the movement with your shoulders. that's what a push press is and the benefits of it are maximized when you train them this way (since you can overload the shoulders heavily with it which in the end is the whole point behind push presses)

ok, your knees are too far forward and (well not and, because) your hips are too low. i could almost feel the tension in my quads watching that. what you are doing is a partial squat starting from the floor. you will quickly stall doing it that way. your hamstrings and glutes are not involved enough with the way you are doing it.

don't be afraid to move the weight with the hammies. i suspect what you are doing is compensating for a lack of hamstring and possibly hip mobility by dropping your hips down to avoid rounding your lower back.

No, I mean I've heard people say if you fap or fuck you're wasting protein.

I eat mcdonalds 5 nights a week (workin nightshift) a mcdouble like a mac, jr chicken n large fries also a 140 6'1 skeleton

Im new to lifting and I take boxing classes

will eating mcdonalds this often catch up to me if I eat healthy my other meals

Veeky Forumss view on ulisses jr.?
natty or na

I've been struggling on bench, thinking of doing drop sets on Saturdays since I'll have two days rest in a row after that. Has anyone tried this? Or is the bench press too taxing for drop sets?

>dumbbell row is mildly superior because it takes just a bit of work to maintain form
i would argue that as a disadvantage. why would anyone want to have a harder time to keep good form?

the best thing i ever did for back was:
1. weighted pull ups
2. weghted chins
3. bent rows from the floor (pendlays)

?

is he natty? is this obtainable natty?

Not even close
>muscle mania

he looks like all modern bodybuilders

too much muscle on his frame and legs look comical

not aesthetic at all really. it just fits the modern IBFF competition standard

agree on the legs and glutes part, i like his arms and chest though

Is pollack Veeky Forums approved? The sticky says to eat more fish, so I bought a bunch of the cheapest decent-looking stuff I could find. It actually doesn't taste bad.

Also, for future reference. How do I check if something is up to Veeky Forums standards or not?

pollack is just fine breh.
eat whatever the fuck you want, if you want to eat healthy eat healthy, nothing has to be approved by fit

Oh, like the protein you shoot out could've been synthesized into muscles? If a proper doctor wants to chip in then go ahead but I'm going to venture that you're fine, and just make sure you have a good protein intake.

bump
Also, is the Cotton Candy Dr. Jekkyl any good?

It works to do an outwards torque with your feet (without actually moving them) while concentrating on your knees following your toes. If you can't squat with proper form, lower the weight until you can. Practice some hip widening exercises at home.

Help me out guys. What the fuck is up with my dick today? I've been getting rock fucking solid at the slightest touch and whenever I actually play with it, I'm on the edge of cumming in no time at all.

actually i change my mind. his upper body is pretty incredible. in fact, it's fucking aesthetic as fuck. i guess i just looked at his legs and judged too fast.

also, mirin package, no homo

he has literally perfect ab insertions
we gotta stop with this homo mirin brehs

Is 5 a day a meme? I know that it's a British government thing, but how seriously should it be taken as a guideline?

I need a new phone, lads. Whats a good android one these days? My old one is a 4 year old Xpera T and I'd like something similar to that, which would also last me for the next four or five years.

Also, Samsungs are too round for me, don't like the way they look.

Fitness related:
Starging a hard labor job next week for the next month and a half. Should I still lift heavy? What if there is no gym nearby?

HTC m8?