QTDDTOT

very positively

i started my cut a week ago went from 92kg to 88kg already. Is this waterweight or does it mean i overdid my cut?

im 173cm and lifting, my calorie intake is between 1200 and 1500 altough one day it was 800

Is eating out pussy beta bruhs?

I aways wanted to try it because porn reasoning, so I did it the last night to my relatively new gf. It didn't taste like anything really and she thoroughly enjoyed it. While driving home I got scared and told her not to tell anyone because I didn't want my redpill brother to find out. I've heard him say eating pussy is for beta cucks. Should I be concerned of losing my alpha status if she goes around telling our group of friends?

Is Super Squats a meme? Also when I do it, I don't want my deadlift to go to shit b/c there is no deadlifting in the program. What can I do to combat this?

What can i expect of creatine? Do you have to be a seasoned lifter to get anything out of it?

How's the water retention?

this is bait right?

fukcing autists, eating pussy is great

Why would she tell your brother?

I seem to be able to squeeze an extra 5% out my workouts with it. You don't need to be a seasoned lifter to use it.

Water retention varies person to person.

You're a beta because you care about what your brother thinks about you eating pussy.

What do if you can squat only 175 parallel and 145 ATG? :(

pls be kilos

lel then i wouldnt complain i guess

>Implying pleasuring a women would be beta.
>Giving a shit about what anyone thinks about how you fuck women.
>Actually telling your gf not to tell anyone.
This became beta the moment you got scared about it.

please this

How do I start weightlifting as a poorfag?

It would be a combination of waterweight and less food in your gut. Cuts usually start with a big drop the first week and then steady linear loss, if you're doing it correctly.

I'm doing well at maintaining current weight, but I wish it was a few (5-10) pounds lower. Should I do EC stack or go directly to DNP?
On EC, I drink a lot of coffee and take a caffeine tablet (200mg) daily first thing in the morning. Should I just add the ephedrine on top of my normal caffeine intake or how should I change my intake?

What do you guys do other than the gym and work to occupy your time? I've pretty much hit my fitness goal in terms of strength, bf%, heart rate, etc., and the gym is losing its luster during a break up. Video games don't interest me much and my good friends are busy professionals. Time is the greatest healer but how do I make him work faster?

I fuckin skipped again and i dont even feel that guilty this time
I just wanna masturbate play vidya and chill at home
whats wrong with me fuck

If i remember correctly one kg of fat is around 7000kcal, if your normal maintenance is 2500 it's more likely you lost 1 kg fat.

Gf?

so that would indicate im doing good, BUT if for some reason i drop 3 more kg the next week i should inmediately start eating more, right?

Yes, just don't return to a bulking diet

You don't WANT it!

You can strength train at home with just a power rack, a bench and some weights. Will pay for itself in about a year. If you're a britbong you can get a squat rack from argos for £85.

>just don't return to a bulking diet
never, i started lifting at mantainance, now im in a cut, im too much of a fatty for bulking , pic related

thats 89kg 173cm 28yo, hope i can keep my cut i hate looking like this

But then you need a house. What poor fag has a house in uk?

HGH is expensive as FUCK. Not worth if you're not already using regular AAS.

In between is where you want to be - maybe around 60 degree angle between your upper arm and your body. More tucked = more tricep/shoulder, less chest BUT more flared = more vulnerable shoulder joint at the bottom of the movement.

It's like $12 for a kilo of creatine at wal-mart. I take 10g a day so it's like 4 dollars a month. Go get some.

Good program but people like to use it before they need it. Commonly critiqued as not having enough Bench volume though, which was pretty much my exact experience.

You'll likely hit an extra rep or two on a 5rm. It's nothing huge but it's definitely there. You won't even notice the water retention unless you're already sub 12%.

Squat more and eat more.

Not that bad, you got muscles, you are not skinny fat at least. 6 month and you have to buy new clothes

also, bf% estimate please

30-35%

6 months?? youre talking about muscle gain right? im doing a heavy cut now i expect to keep 1kg per week. Im guessing my goal weight cant be lower than 75kg. That means areound 2-3 months

are you sure?
is this graph wrong then?
leighpeele.com/wp-content/uploads/2010/02/pictures-of-body-fat-percentages.jpg

Sure, just don't quit if you feel you are not reaching your goal in 2 month.

wrong as fuck, more like 27%, 35%, 40%

You're not going to lose a significant amount of muscle or fat in a week. It was likely a combination of dropping water, dropping glycogen, and dropping salt (the later two cause you to drop even MORE water.) As long as your lifts don't start to regress (stalling will happen eventually, and you might need to cut volume but DON'T sacrifice intensity) you're fine to keep cutting.

Gym membership can go as low as 20-30 bucks a month. If you can afford the internet you can afford the gym. Home Gyms are expensive and inconvenient or even impossible until you own your own home so don't go that route probably.

Just adding it on is fine. Ephedrine and Caffiene have a multiplicative effect, not an additive one, so you'll notice a difference.

Learn something new. Could be a skill, like an instrument or woodworking or cooking. Could be a new sport, whether competitive or rec league. Learn basic programming. Take classes or join groups that do these things and you make new friends/meet new people as well.

I've been lifting for 7+ years and even now my motivation comes and goes in waves. The thing that changes is you learn how to push yourself into going even on the days you don't want to.

It is beta according to my books.

It's literally succumbing below female in family hierarchy. Man should always be above wife and wife should always be above children.

Also ancient greeks and romans agree with me about cunnilingus being THE act of faggotry.

But it's still my opinion and principle in the end.

Does in matter what creatine brand I use? Like is there a difference between store brand (Prosource) and expensive shit like Ion

You will not maintain a weightloss rate of 1kg per week. That's hardly doable when you have 50kg to lose, let alone 20. Cutting for longer than 3-months often leads to diminishing returns though, so even if you don't get to that goal weight in that time, it will be a good point to reevaluate where you are and what you want to do.

How you look at a given bodyfat is VERY dependent on genetics (where you store the fat) pose, and lighting. I would say 25-30% (leaning towards 30) is accurate for your picture.

You must be tons of fun at parties.

Doing it because she likes it is beta
Doing it because you like to eat pussy is alpha

No. just make sure it's creatine monohydrate.

>Poor
>Doesn't live with his parents

> Mom, is it ok if i put a power rack in the kitchen? I promise to only deadlift in the evening?

Is it a good idea to take a week off creatine once every 2 months like instructions say? also, should I not take pre that has creatine in it during that peroid, if its recommended?

cycling is unnecessary

Best way to fix APT?

I'm beginning to think it's impossible

During my workout I get tired (yawns, ..) before I get physical exhausted and sore.

Am I low energy?

When going back up from an ATG squat pic related hurts. Even without weight.
Only time it doesnt is when I use a really wide stance with the toes pointing rather far outwards.

Injury that just needs to heal or bad form?

it's only on the right knee btw. Left side is fine doing the exact same

Best gold standard protein flavour? Been trying some flavors but haven't been convinced yet (milk chocolate, double chocolate, mint chocolate, vainilla, banana so far)

Let say you build some muscles and then decided to work on strength using powerlifting routines with accessories. What will happen to your gains? Do you lose some muscle mass?

If I eat at maintenance calories, 1g protein per pound of bodyweight per day, and lift - will I gain muscle and lose fat at the same time while maintaining my weight?

ask him
youtube.com/watch?v=QdTc2Gv52uI

When I take breaks from squatting for holidays and I come back and do my warmup sets on squats my left knee tendon hurts in a similar way to what it seems like you are experiencing. I found doing elliptical for 10-20 minutes and then squatting next time im at the gym makes it fine. I kind of feel like my tendon hasnt been used so it tightens up but once i warm it up for a session of elliptical is good to go for squatting again. But of course if i take a break again it acts up when I go to squat.

Had a bloody then a beer at lunch 3 hrs ago.
Can I go lift now?

>2016
>still drinking powdered jew

work on your breathing when you lift. i used to yawn all the time when working out and then i realized i was either holding my breath or taking very shallow breathes when lifting

yeah, slowly

you don't need 1g/lb of protein though bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

Anything inherently wrong with this?
Note: I haven't had any of this yet today aside from the protein shake, and I didn't actually track any exercise, that's just my steps being counted from the gym + errands.

What exactly do you work on to balance out glutes when viewed in profile? Rear delts? Simply a posture issue?

I'm pretty sure a spicy chicken sandwich isn't that many calories

>slowly

So is there a better way to do it? I just really don't wanna put on any more fat man. I like my current waist size.

lol how repressed are you

It's two, based off whatever the fuck MFP says

i've been doing SL for about 3 months now, gains have not been great, didn't add weight every single time I worked out but it's probably because I haven't been eating enough.

Anyways, at what point should I switch routines? I see a lot of people telling my to go to a PPL routine.

are your feet supposed to be parallel in squat?

ive gotten comfortable doing narrow stance squats with roughly a 30 degree toe point, no pain for months

someone showed me what probably is real squat form, i fucked my lower back trying it (for the day) but i think it might be the real way

the fact that you made this post makes you beta

a true alpha doesn't give a shit what other people think, he is alpha regardless

friendo we don't live in the roman empire
The ancient romans and greeks were wrong about quite a few things, there's no reason to follow their sexual morality too.

It's somewhat individual and depends largely on hip anatomy.

Many strong squatters do absolutely squat narrow and with feet pointed relatively straight as you describe, yes. Pic related, our very own Bodorio.

I write like a retard, sorry

squat narrow w/ 30 degree toe angle
vs
squat medium with parallel feet

ifi can achieve similar ROMs and no pain, both make my quads burn

Squat however you are strongest and of course pain free, that is most important.

Some people may be able to squeeze out a few more kgs doing WESTSYDE!!!! style sumo-good mornings, but that is rarely good for longevity.

I definitely feel stronger doing narrow/bent but my knees go past my toes as a long legged 6'2

How do I keep a straight lower back during deadlift?

>knees go past my toes as a long legged 6'2
Not a problem at all.

Would recommend perhaps investing in some knee sleeves eventually though.

Thanks for the advice, im a dyel atm so ill wait till i can actuallt squat 3pl8 before worrying abt anything serious lmao

have a good 1

>gains have not been great
But if you're still making them, stick with it. Switch when the program stops working.

Absolutely no point in waiting until some arbitrary number hit Tbh, it's a good investment and preventative measure.

I also recommending going for some quality ones sooner rather than later, like SBD or Titan instead of getting Rehbands or whatever and then having to upgrade eventually anyway.

Someone recommend me a stretch routine so I can ATG squat? Please

Bump

>the dyel puts on his knee straps and prepares to squat 2.5pl8
awk

I squatted 160kg when I got my first set of sleeves, but I wish I had gotten them sooner Tbh, it improves the quality and comfort of your sets so much and is a great driver of progress, especially for people with a narrower squat with more knee travel.

I see what you're saying

im fairly self-conscious so i'm hesitant, but i'll definitely look into it

Is it bad to lose 3lbs a week?

Has anyone succesfully gotten rid of anterior pelvic tilt?

I've basicly been addicted to gaming since I was 3 years old and I'm 20 and have been lifting for some months, but my posture is a big problem. I also have a winged scapula

>Implying I pay for my internet
What if I'm only going to the gym for a few months before basic training? Would it be more cost effective to buy a gym membership?

There is no point in being self-conscious Tbh, do whatever is best for your training.

Same with belt, DYEL fedoras that will likely never squat more than 3pl8 are the only ones that have a problem with it.

So I failbulked and gained way too much fat over muscle and hated the way i ended up looking so I decided to just cut and start anew.

So the question is: Should i do a slow cut over winter and up towards summer to save as much muscle as possible or should i just say fuck it and go auswitch mode, eating as litttle as possible while hitting macros?

do PSMF. I recommend lyle's rapid fat loss diet

Thanks for the help :)

When cutting and strength training is it possible for your weight loss to slow down because you gained some muscles as in I was losing 2 pounds a wee but this week I only lost 1 but I think it might be due to increased muscle mass is that possible?

Is it worth my doing power cleans? Seriously. I DL 220kg but only power clean 100kg. Should I just do barbell rows instead, especially if I'd like to take my arms from 17.5 inches to 19 or 20?