QTDDTOT

>20 minutes for me to do and I usually don't feel like I've done much of anything
Slow down

Go pick up something heavy and do a curl with it quickly

Now do the same thing but take longer to raise it and longer to lower it on the other arm

Feel the difference

Can someone recommend me a routine? I'm 18, 6ft bout 170. I've been lifting for about a year. But I don't really know what I'm doing.
I'm looking to lean bulk up to 185 and gain lean muscle mass. Please help.

Holy shit no wonder

Thanks user

Is there any fun cardio that isn't shit?

Dont worry everyone makes that mistake, myself included

People always talk about reps/sets/form but never timing which is just as important

You should also supplement your exercising with fast sets on heavier weights as well though, doing a combination of both is useful (or so a lot of body builders say)

Well unless you're doing anal; sex.

Fatty here, started training two weeks ago. Had appendectomy 6 weeks ago. Tried to squat 110 day before yesterday, succeeded no pain or anything. Didnt expect any. Wakeup today, dull pain on my waistline, see doctor and all that, probably ripped scar tissue.

My question is since I probably wont be able to lift heavy, or maybe even lift at all for a while, what is a safe amount of calories to cut, the standard is 500 correct? But can I cut even higher since I basically will only be sitting down all day and running 3 days a week for a month or so?

Hm, alright then. Thanks mang

also having this problem

How to not suck at bench?

I'm embarrassing on the bench. I'm 6'3" 235 lbs. and I can't rep more than 105. Twice now I've tried to go 110 for 5x5 and the most I've achieved is 2x5 and I fail on the third set and have to deload. Seems fucked. Ive been lifting for a few weeks and my other lifts are progressing well.

OHP - 85
Squat - 160
Deadlift - 225
.......Bench 105

WTF? How do I get it up? Today, after failing again at 110, I added in incline press and flys in an attempt to get my chest stronger but it's just sad at this point.

I like to fuck around on my phone on the stationary bike, it makes it go by much faster.

to be fair all your lifts are really weak so dont stress to much. Deload so you can do all your sets do some accessories close grip or dumbell bench are great

So I'm already the biggest guy at work, but how do I become the office Alpha?

I'm currently second in the pecking order, but the guy above me is educated, wealthy and very intelligent. I am neither.

Get gud

>educated, wealthy and very intelligent. I am neither.
>I am neither
>three things
Im sorry user, you were born with an incurable disease known as idiocy. Im afraid its fatal.

Mook status confirmed.

Don't have free weights at home to get big. Is doing calisthenics a good alternative to building muscle and losing fat.

>yes do cutting
>yes do cardio

But will calisthenics also help lose weight and build muscle?

Losing fat is more about you having a proper cutting diet than exercise

In terms of calisthenics, yes it will help you build muscle, but there is no denying its slower than just using weights.

What's the cheapest possible meal I can eat that is also healthy. By healthy I mean with low amounts of cholesterol, doc said it was high.

I wanna eat the same meal 3 times a day to hit 2600 calories a day

Rice, oats, flour.

Blocks of cheese

Well I'm taking night class's now. I'm also still young. Is 23 too late learn basic stuff? My math is also at 9th grade. (pl8 math is hard)

And what Word should I use if it's three things?

>I wanna eat the same meal 3 times a day to hit 2600 calories a day

no point, I eat the same meals daily but no man can eat the same meal 3 times a day for a long period of time, you'll put a bullet in your head

Just combine the following shit into 3 different meals and eat those 3 meals daily.

>I am none of these things

I am none of these things

or 'hes X, Y and Z and I'm not'

Neither means one or the other, it cant be used where there is more than two factors.

>Is 23 too late learn basic stuff?
Its never too late as long as you're making progress

Are calisthenics good for maintaining strength when weights aren't available?

is this what making it looks like?

brown rice, black beans, broccoli

Well its definitely better than nothing

Trying to lose weight. 6'4" 290lbs, currently down to 270 by fixing my diet and counting calories. Started doing pushups and situps about 2 weeks ago. Only at about 20 pushups and 15 situps a day, but it's progress. Anyway, questions:

1)My abs are aching all day, especially during situps. Should I expect that to go away within the next few weeks?
2) while doing pushups, I feel it in my core almost as bad as doing situps, is my technique wrong?

What the fuck is 'lean bulk'? Buy or pirate Starting Strength book, download the app, eat like a horse, follow the program. It is not physiologically possible to gain muscle without gaining fat without chemical assistance or
>god tier Aryan genetics.
How much are your main lifts?

BITCH I SAID WHAT I SAID AND I MEANT WHAT I MEANT IF I TAKE A BULLET IT WAS WORTH IT FOR THE GAINS

1) Yes. It's called DOMS, it sucks, and it's why most people don't have saran-wrapped 12 packs, but it does go away eventually. Your body will adjust.
2) No. Holding your body straight from your shoulders to your ankles is hard work for your core, especially for a big guy like you.
Keep it up brah, you're gonna make it

Thanks man. Sick of wasting my life being a fat fuck at 21 when I should be at my prime. Guess I'll keep working through it.

Go run or bike or swim until you can't for at least half an hour 5 days a week.
It'll fucking suck for the first month or so, but your brain and body adapt and it gets good, or at least tolerable.

OK so recovering fatty here, I have been dieting for a while
I'm 6ft 250 ->211lbs now
I am starting to go to the gym now and I'm on my first week of SS however I'm still scared of the memes

Does SS really make you fat? Or should I just keep doing it. If it's not good for weight loss should I just cardio to goal weight?

Thank you.

this is actually retarded. You're not supposed to lift weights slowly.

The reason the guys workout is only 20 minutes is because he isn't lifting heavy enough and resting enough between sets

Does it count as a failed rep if I wait literally two (2) seconds to allow lactic acid to release, then continue/finish the set?

I think that's more personal preference. As long as you're consistent with what you consider failure, then you'll be fine

Lifting isn't "good for weight loss". It will make your body look better.

I've done SS for 8 months, gained 25 lbs but mostly muscle and was toothpick mode before. It won't make you fat, all those memes are from bodybuilders who think 4% BF qualifies you for a HAES membership card.

Anyone noticed being able to do huge easy shits once they cleaned up diet and started lifting properly?

You mean like sports?

I've been shitting more regularly, that's for sure. Went from once a day to 3-4.

I already shit 4-6 times a day and I haven't started working out yet. The idea of high fiber high protein diets terrifies me for that matter alone - I already get people accusing me of wasting time because I go to the bathroom so often at work.

Weight lifting in general isn't good for losing weight, but if you mean replace fat with muscle, SS is a great start. Alternatively, doing cardio while losing fat will give you some amazing legs.

What did I do wrong here?

Her arms look fat.

Don't pursue

She's got a pretty face. But really, where did I go wrong?

Talk more before setting up a date

too quick to ask her out user, if you ask her out that early she's going to know you're a premature ejaculator.

>Laying in bed bored
Right there you dun goofed. Consequences will never be the same.

Give me something better.

Being a fag

dumbass you didn't do anything wrong, she probably just doesn't like you and you need to forget about her.

when u downloaded (((Tinder)))

Is this normal? Asking for a friend

Been getting really strong cramping in my feet and calves, especially right when I wake up. I already drink a metric fuckton of water (kept a tally and average 90 oz a day) and take a multivit with potassium in it. What else can I do? What the fuck is this? Sometimes it's just a random cramp, but in the morning it happens when i stretch out right when I wake up. It's like I stretch too hard.

looks like you have lordosis and a gut. I would fix both.

Maybe try stretching your feet and calves and rolling them out.

>Taking to this cute bitch with fat arms
>Literally anything else
Redirect, lie, say you're fighting goddamn underpants gnomes. Just don't be doing nothing.

Kick boxing/MMA is fucking awesome. I'm on my 2nd year and got lean as fuck from 90kg to 70 in less than a year.

Calisthenics other than just cardio presents no worry of losing muscle. Interval training works great.

I did lie. I was actually touching myself.

any combat sport is super exhausting and fun. You might not consider the training as much fun, but most people consider the sparring to be a really great time.

Pressing isn't a pectoralis movement, it's more of a triceps and ant. deltoid movement, so flies won't help you. Try push ups. A lot of push-ups.

>Neck muscle toning.

Trust me. A long, scaly ass Himalaya mountain neck gets all the puss.

I hit a 4 plate deadlift before I could bench 185.

It sucks, but keep trucking and your bench with grow. It's actually harder to increase the weight when you're weaker because adding 5lbs (the smallest reasonable increment) is a much larger percentage of what you can lift.

what would be a good pectoralis movement

Hell yeah it is. The steep curve in difficulty + (most of the time,) strictly compound movements is the only issue.
Other than that, it won't build muscle as fast as weight training but it will develop things like balance and kinesthetic awareness faster. No one gets huge off only calisthenics though.

Potatoes, oats, chicken and rice.

I started eating better according to the sticky. What else can I do? Physically incapable of squatting, including body weight

I dunno really know, it's just pretty easy to identify. I've never had it.

Same poster -
Flies(parallel bar, weight, ring etc.) are the most common and effective. Pecs adduct your arms to the front.

Assisted squats or strict fat cutting plan. Choose one.

I'm looking and it seems that black beans and lentils are cheaper and contain more protein so I might just go vegetarian, that's where the pussies at anyway

I´m stating to work out, resistence and cardio. im tring to burn fat and lose weight primarly.

If want to do LISS Cardio, it has to be immediately after hittin the gym or can be later through the day?

Anyone got that image that gets posted around here of that manga with the girl talking about how people who don't take care of themselves aren't worth shit?

For maximum gains you would do it prior to your resistance training but if you're just starting out that's not going to happen. So I'd say at any other time throughout the day is fine for now.

Thanks mate

Are pushups necessary?
I want to fucking do them a lot but always end up with extremely sore palms.

If I use the traditional method, my wrists are fucked for a day or two because of my shit job that overworks them.

If I use pushup bars, the bars kind of sink into my palms and cause enough pain that I have to stop early.

I should add that I'm seriously considering going NEET for a few months to focus on exercise simply because work is interfering with it in every way possible - I have an inconsistent schedule, which means my sleep cycle is inconsistent too, and I use my hands and arms so much at work that any injury or overuse of them outside of work will directly impact my performance while there.

If I quit I have enough money to go at least 6 months without worry, during which I would be able to work out 4 times a week at home (no equipment, no gym membership, just some heavy stuff and enviroment)

necessary for what?

I guess it's kind of retarded to say that without context.
I mean necessary as a starting, beginner exercise.

I'm a skeleton manlet, dude. 5'10 and 135, I eat like a bird, I'm tired of being scrawny and weak. I want nice healthy chest muscles.

I used to have one of those shitty Canadian Tire home workout machines with the lat pulldown/butterfly/press/calf contraptions.

Now all I have is a 15 lb dumbbell, a 25lb hunk of steel from a snowblower, a chair, and two pushup bars.

No exercise is 'necessary', there is always something else

But if you getting sore wrists you are doing something very very wrong

I never had wrist problems until I got this job. It's a part-time job folding clothes and moving stock to pay bills, and I've had to wear wrist wraps some days to reduce the amount of pain I get in my wrists and forearms.
It sadly isn't a case where I can work smarter and not harder.

I do stretches sometimes before work and especially home before I hop onto an FPS or something, but having multiple days off in a row is the only thing that gets it to taper off and disappear.

Dont do push ups then, have a look at other exercises for chest

Unless you can find a job after you quit that supports a workout consistent workout schedule you're just going to be right back where you started

In that case yes they probably are necessary, and you will probably have to bear the discomfort, try different hand positions because it shouldn't be that hard.

I'll keep it in mind.
I'll start looking around for some alternatives that I can do without equipment.

I understand that. It's something I will have to deal with or compromise on. Hopefully a better body will let me get into something more laborious with less overall hours, or alternatively at a desk.