QTDDTOT

What's the deal with thermogenics?

What's the best brand?

is 4x5 and 3x5 acceptable dumbbell routines for curls and OHP? I'm usually hovering on failure by the end of the sets but haven't been doing this long enough to see gains, just wanted to do something different

1. Is fasting more harmful than helpful after a binge? Ate approx. 3k calories over maint. on NYE so I just fasted today. It wasn't even difficult, I still don't feel hungry. Just wondering whether it's bad to go on like 30 hour fasts.

2. When is the most and least busiest time at the gym? At your gym, is 7-9pm busy?

the problem with fasting after a binge is when you come back on the day after the fast. if you're absolutely starving, there's a good chance you'll overeat again. if you don't, you'll live just fine, but there's that risk.

wash your hair less often. Everyday is excessive famalam

Do upper/lower or push/pull

How do you guys stay focused during sex? I always get distracted a few times despite the stimulation.

110 weight for 75 reps probably considering it's fucking crossfit

Dinitrophenol

>110 weight for 75 reps
that's fucking stupid

think it means the weight choose either 110 or 75

Push pull

Squats on push day, diddly on pull

But is it ok to do squats today and deadlift tomorrow?

I always wonder, people who go to the gym at like 5am or earlier, when do you go to bed at night? How many hours of sleep do you get? It's a habit I'd like to get into.

I try to get 8 hours of sleep, so ideally I would go to bed at 8-9pm but that's impractical so I end up only getting around 6.

Avocados. Good? Bad? I'm dieting and exercising for the purpose of weight loss. Would 1 avocado be a good or bad addition to a daily diet? Google says a single avacado is under 250 calories. I can give it up if need be, but avacado makes everything so much better. I use it in place of condiments on sandwhiches.

Help would be appreciated

Hello.

Been lifting for three months odd using StrongLifts 5x5 and I was wondering if it's a good idea to add bodybuilding exercises to it? The reason why is because not only does it make you look better but research shows it may help with my lifts as well.

If it's a good idea what should I do? I'm not really informed on how bodybuilding routines work.

Lower A
Squats - 3x5
RDL - 3x8
Lunges - 2x8
Leg Curl - 2x8
Straight Calf Raise - 3x12/Ab Work 3x12 superset

Upper A
Bench - 3x5
Chest Supported Row - 3x8
Incline Bench - 3x8
Lat Pulldown - 2x10
Lateral Raise 2x15/Face Pulls 2x15 superset
Bicep Curls 2x12/Overhead Tricep Ext 2x12 superset

Lower B
Deadlift - 3x5
Leg Press - 3x8
Leg Extensions - 2x12
Leg Curl - 2x12
Seated Calves 3x15/Ab Work 3x15 superset

Upper B
Military Press - 3x5
V-Grip Pulldown - 3x8
Flat DB Bench - 3x8
Cable Row - 2x10
Lateral Raise 2x15/Flys 2x15 superset
Bicep Curls 2x15/Tricep Pressdown 2x15 superset

How does this look for an upper/lower split? Aiming to run it with linear progression, goals are primarily aesthetics

fitness where?

good source of healthy fats, i used to eat an avocado when i was cutting weight for wrestling, the fats give you energy thatll outlast the sugar high and avoid the crash

if you get fat when "bulking" (binging over winter break but also making really nice gains on your lifts) should you stop bulking immediately and solve the situation or ride it out

i think i'm probably back up to 18-19% BF

Looks fine. Maybe you'd be better served by front squatting second on deadlift day rather than leg pressing and you could probably stand to throw in some non-max chinup/pullup sets between your main pressing sets, but this is all minor shit.

Pic Related
(sorry for dyelposting)

This is the health board is it not?

Could T3 and Albuterol show up on a drug test for probation?

Thanks.

Oh shit, when did they change it from "Fitness/Health" to just Fitness?

Hasn't been for years.

I just taper don the calories until I am in a cut, I dont like to shock my body by changing eating routines too quickly. I then start stepping it up with cardio, but then again I am a cyclist so a few weeks into summer I am back to eating 4-5k calories a day just to maintain hat I expend.

that sounds like a good idea, but my question was more or less
>do i keep eating at a surplus because my lifts are going up and if i'm gonna get fat i might as well increase my squat by 30 lbs instead of 10
or
>do i cut immediately because jesus christ the fat

Just learn to cut weight without drugs, you fucking useless, fat, degenerate, criminal.

Always bulk from a shredded state. Always.

I did I'm at 13% and want to get to 10%

guilty by association =/= criminal behavior with three months of probation

my friend who's actually aesthetic spent weeks convincing me "just eat over break man, put on some weight it'll be good"

definitely a bad influence

are you saying cut immediately

(actually aesthetic vs. my shit body, i dont give advice**)

well tapering could work well for that too, have you ever heard of a recomp diet? Its here you eat more or less at maintenance to reduce fat but hopefully keep your lifts increasing... but really whats 30lbs on a squat? thats right not a lot.. no woman ever fucked a guy simply because his lifts were certain numbers

Try fa they sometimes have a black hair thread or you could try just a general hair thread

That was harsh of me but I'm not really sorry. Anyway, T3 will melt your muscles off if you're not using AAS, and albuterol is over rated. You want yohimbine hcl, it comes in 2.5 mg pills, start at like 7.5 and work your way up, it's hard for me to tolerate at about 17.5, 10-15 is the sweet spot for most people. Fasted cardio in the morning with coffee and yhcl, then stay fasted until dinner

the thing is whichever one you choose will be fine and it will probably work out either way, i just believe it's more optimal to bulk from 8-12 than 10-15

look up the p ratio articles from lyle mcdonald

I am a girl considering a tattoo. It would mostly be to cover self injury scars so I can wear tank tops again. I'm torn between which is trashier: tattoos or scars. Advice?

good luck tattoing scars well

oh definitely i agree, i read a lot about that and i think it was a mistake to bulk even if it feels really good to make progress again ( i was, at the lowest estimate possible, 14% BF)

>anyhow

so if i were to keep bulking at maybe a 400-500 calorie surplus until february, then start cutting, that wouldn't be a waste of time?

thanks man and sorry for asking such a shitty subjective question lmao

wait until they develop the ink that makes the tattoo last for about a year i forgot what name it was called and bring it to your tattoo artist when you visit they should charge you the same (because the time it takes to finish it) but if you decided at the end of the year you really want it back you can get it permanently

Veeky Forums... I keep getting sick.

That is, I keep coming down with illnesses that are keeping me from going to the gym. I think, once the weather got colder here, I've been sick more days than I've been healthy. I was basically shut down most of November (luckily my job involves sitting at a desk), managed to get to the gym a bit after Thanksgiving, got sick again before Christmas, went a couple times last week, and then got hit with another cold on Thursday. I didn't even get to have fun last night... I passed out at 9:30.

I am losing so many of my gains... and I like to run too, so I'm losing ALL of my cardio gains... I am no way going to be ready for 5Ks this spring...

What am I doing wrong?

Ok bro tip to make performance gains on a cut

BODYWEIGHT MOVEMENTS

Lose fat + gain skill = PRs

Chinups, dips, handstands, L-sits, sprints, and plyometrics

That's would I would do. Then when you come back to lifting, it will take a bit to get back into your old numbers because of movement familiarity, but you'll be able to progress fast because you trained your CNS so hard.

That's what I would do.

Are you taking your vitamin D and zinc?

Hey Veeky Forums

Is having one scoop with milk of pic related for breakfast a good way to start the day?

Is chocolate or vanilla better?

Thanks

I eat a pretty well balanced diet, lots of eggs and fiber and vegetables, so I don't take any extra vitamins.

I've been loading up on acetaminophen though...

no

Well damn! I guess I never looked at the board name for a good 3 or so years then.

Depends on the rest of your day (other food and your energy output). Depends on your sensitivity to milk and what type you're buying. Either flavor is fine bro. Protein is absorbed up to 25% better when a fiber source is present. If you make a shake with some spinach you won't even taste it and you'll be getting tons of nutrients.

Hello, I currently worked out my chest like 4 days ago and im still sore, today i was at work and i somehow stretched my arms and all of a sudden i felt a pinch on my left chest, is this normal? Think i pulled something? Can't tell because i'm still sore so idk if it's because of the soreness or i fucked my shit up

The ellipses indicate to me that you know that's a bad idea long term. Why do you feel the need to load up?

You can't get optimal vitamin D levels through diet. You need proper sunlight exposure (which you can't really achieve during the winter) or supplementation. It's dirt fucking cheap, take 2000-4000 IU/day.

Use a wheelchair to get around. You get some cardio while you roll around and maximally preserve your hard earned gains.

I've been taking tylenol because of the fevers and my sinuses feel like they're going to explode.

I'll try some vitamin D.

Should I actually do a daily multivitamin, or just D?

Multivitamins are generally fucking ass. Just get D3. And eat fermented foods. Sorry you're sick bro.

Has anyone here with previously chronic joint pain tried anti-inflammatory diet as a way of dealing with it? any results?

What are some good skincare routines? I already have a good scrub (Cetaphil) but my face gets pretty oily still and I'd like to get rid of the blackheads on my nose.

Do pore strips work?

Any Veeky Forums Bateman-approved exfoliants?

I do a workout routine of ABX, with A upper body and B lower, with x as a rest day. This means I end up doing 5 workouts a week for a upper body/lower body split, so should I increase my number of rest days or not?

Rest of the day is pretty clean eating plus exercise daily. Currently I have been having pic related with milk. Just trying to find something a bit healthier for a quick breakfast.

> I was wondering if it's a good idea to add bodybuilding exercises to it
Body building exercises don't do shit. 12 reps with baby weight isn't some magic key. Stop believing it's doing sets of 30 135 squats will give you 40 inch thighs. The lifts that get body builders big is lifting a need to their quad.

I've been lifting on off for about 8 months and recently made a friend who lifts and has taught me a lot of stuff and has gotten me seriously into lifting for the past 4 months. But he started me on a brosplit when I had been doing SS and SL5x5. Although I've made some decent progress I'm still pretty damn small and not too strong, ~135 at 6', and I heard an AB push/pull routine would be best for me at this point. How does this one look?

Day A: Push
>Squat barbell 5x5
>Bench press 5x5
>Incline dumbbell press5x5
>Dumbbell overhead press 5x5
>Lateral side raises 3x12
>Triceps pushdown 3x12
>Dips 3x12

Day B: Pull
>Deadlift 5x5
>Dumbbell hammer curl 5x5
>Cable row/Barbell row 5x5
>Wide grip lat pulldown 3x12
>Biceps 21s 3x21
>Abs

I got this routine from a post on reddit, which I can link to if anyone wants to look at his progress. They guy is my age, my height, but started lifting at 145 lbs while I started at 120. And his progress is exactly what I want. I know it's not advised to lift on a made up routine but I think this one is really good and it seems like it really worked for the guy.

Thoughts?

The reason you're still small and weak has as much to do with your height/weight as it does what routine you've chosen.

The routine will probably work if you attack it, but most people are going to be facepalming at the idea of 5x5 hammer curls and how lopsided it generally is.

How long is whey good fore past the expiry? And how do you tell if it's gone bad?

I have a tub of whey that I must have forgotten about in the back of my pantry, it expired like a year ago, but it's still sealed, I would assume because it's dry and sealed it should be fine. I opened it and it doesn't smell off, but it's clumped slightly.

>is 4x5 and 3x5 acceptable dumbbell routines for curls and OHP? I'm usually hovering on failure by the end of the sets but haven't been doing this long enough to see gains, just wanted to do something different

it's just legal speed.

ephedrine, caffeine, and guaranine are the top three, they're the base of almost every pre workout.

>DNP
enjoy going blind along with your psychotic break

>ok to do squats today and deadlift tomorrow

it's fine, I do this because squats exhaust me too much to get a good livelife set going but you shouldn't go for PR without resting your legs entirely

Yeah I was wondering about the low reps on the Dumbbell presses and curls. Should I switch those to 3x12?

And I know I'm still small and weak because I wasn't dedicated enough and didn't eat enough in the earlier stages, but a lot of my progress has been more recent. And I do currently lift 4-6 days a week so I'm confident I'll be able to stick to the routine.

Personally I'd put them in a higher rep range. 8s or 12s most likely. It is possible to do DB work fairly heavy but I doubt it'd be worthwhile if it's going to be the third or fourth movement of the day.

yes. call them assistance lifts if you want to be athletic about it, but add in lots of traditional isolation lifts like skull crushers and curls and calf raises and also traditional lifts like pull ups and dips, it will help your progress immensely. don't bother with a specific BB routine for hem, just aim for 3x5 or 5x5 to failure, lift heavy at all times.

Carmela Habibi

Does anyone have tips for keeping pace while jogging? Does it even matter or should I allow myself to run at a faster pace even if it requires a walking break intermittently?

I run a 6.8km loop, best time so far at 38 minutes (just starting). Training mostly for calorie burning.

I would change the order so you start with compound lifts and work your way to isolations. E.g. Rows before curls. And the 5x5 curls is a little weird too, but if it works for you, then so be it. Most importantly, eat more.

This would be a good idea, except it will probably be really expensive. I've got a large swath of skin that needs to be covered (pretty much my entire left delt).

This is poor advice. Assistance work, especially isolations, should rarely be pushed in the low rep range. It ends up being more stress and risk for less results.

it's DOMS just work through it after 36 hours

How long would it take roughly to gain around 10kg/22lbs on a clean bulk for somebody who is quite active? Clean bulk meaning no junk or fatty foods at around 3000 calories per day.

For reference:
Lifting 3x per week
Light running 2x per week
Light cycling 5x per week
Moderate lifting and constantly on feet on weekends (work)

183cm/6ft, 73kg/160lbs CB

"errybody wanna be big ain't nobody wanna lift some heavy ass weight" --Giganigga Xtreme

don't be stupid and you almost literally can't injure yourself doing stuff like french press and barbell curls

You mean 10kg total or 10kg muscle?

Either way, no way of knowing for sure. Depends on your calorie expenditure and your exact intake. 'around 3000' covers a hell of a lot of ground.

Scars can be sexy.
Tattoos are generic.
I'm guessing you either have scars on your wrists or upper legs?

If you need a walking break then you are overdoing it imo

Total.
I sit down most of the day, and I'' only at the gym for 1.5hours and I cycle for roughly 30mins so I don't burn too many calories. So would anybody with experience in bulking be able to give me a ballpark time estimate?

Is pubic hair considered a health question?

I have a serious problem when it comes to needing to "readjust' my junk. The problem is that the small crease between my penis and scrotum on both sides gets itchy when I walk around. It doesn't itch anywhere else, just in those two small creases. This, along with needing to wear slim jeans because I'm skinny, leads me to need to readjust myself frequently during the day, and I don't want to have to do that

I usually trim the pubic hair (go with the grain) and I don't want to shave that spot because I'[m both afraid of cutting the sensitive area, but also that it will come back prickly and itch even worse

help? Advice I'm desperate

Cool, makes sense. Thank a lot!

Thanks for the advice, first time I jogged around it took me 42 minutes flat but with zero walking breaks. Personally I'd prefer to keep both feet off the ground the whole way around and build up the speed that way.

Either you've watched too much porn, or you're banging someone you're not really that attracted to anymore. In most cases it's the first one.

My gym, which is an Anytime in the middle of a college campus, is least busy between noon-2pm and after 10pm

If you look yours up on Google it might say what hours are the busiest

This is my current program, it's pretty much a modified stronglifts.

completely randomly chosen days:
I do push ups, pull ups (weighted), chin ups (weighted), dips (weighted), back extensions (weighted), and I'm trying to do farmer's walks with regular dumbbells but I don't really feel that it's working, the bigger ones are too hard to get off the floor and not much space to walk in the gym.

Could anybody help me improve my program and add some new accessories that would benefit STRENGTH training?

Sorry if this doesn't seem like it's appropriate for this thread, but yeah.

I am fixing my duck like walk, when I stand straight with my feet my knees bend inward and I can't squat correctly. Is this just a muscular issue or something serious

Shoulder, delt area. I was thinking of getting one of those armor tattoos, but leather instead of plate. I'm not sure I really want one, but I regret the scars and think they're hideous.

They're in a grid like pattern and some are thick and slug like.

am tallish 135lb grill, have raw 2plate deadlift. do you think 3 plate is at all realistic? I dont really like specifically training for strength because i like to make gymtime casual and fun but a 3plate dead would be really impressive and make me feel good about myself.

Just do it man it's a bit experimental but you'll probably learn something. What is the end goal? Current stats?

You would have to get more serious, 3 plate pulls just don't happen for girls your size training casually.

imgur.com/a/EUoI5#KGgX4WA