QTDDTOT

Didn't get a reply last thread. Can I eat spinach instead of broccoli? I hate broccoli. Love spinach.

Pro tip just steam the broccoli for 8 minutes then blend it with ice.

But yes I hate broccoli too but I could eat a whole bag of spinach

Why shouldn't a DYEL beginner do a brosplit like pics related?

Why is a minimalist squat routine better?

I don't give two shits about being strong.

...

I want to be like him.

I remember seeing this question, but didn't answer it because I wasn't sure what exactly you're asking for. It is a cruciferous vegetable, right? I imagine the carbs per ounce must be low. Unless I'm wrong, which is why I didn't wan to answer to begin with.

Couple questions that form something I guess

If you started off chubby and ate at maintenance. You have the same intensity in both cases

What would happen to your body if you only did upper body?
For example a push pull routine with deadlift being the only real thing hitting the legs for 6 days a week.

What would happen to your body if you did a full push pull legs routine 6 days a week?

You would "slim out" more on a full body routine at a far faster pace correct?

Does anyone have any experience with bipolar disorder and sticking with your diet? When I'm not miserably depressed, I'm on top of everything, but when I'm dead inside, I think about how I want to slowly and agonizingly become so fat that I die from my weight crushing my own lungs.

Do you want to be built like him or dead like him? Cardiac arrest is one helluva drug.

You really think you can do 3x8-10 weighted pullups?

Take out the full body day and do the other 4 more often and that routine is fine

What does Veeky Forums think of gammon as their main protein source? 38g protein per steak.. getting tired of chicken breast lads

He made it and died a hero. I couldn't want more from this life.

I think I can start with negatives and work my way up from there.

Thanks man, I'll get started in the AM when my gym unlocks the freeweights.

Also, is GOMAD bad for you? Everyone keeps telling me it's terrible. They say I'm going to get some wicked thugnasty kidney stones and die from saturated fat intake.

Are you going to take a bunch of roids too? If not don't bother with it.

In no uncertain terms, what do you mean? This is too much volume for someone who's not a fraud?

Just do something and stick to it. that doesnt seem like a bad routine
dont ignore legs. seriously those dudes with huge upper bodies and tiny legs look awful.
Also, I dont know how much broscience this is but SS has you squat 3x a week because legs recover faster, theyre a bigger muscle group, and having more muscle increases your test and helps your overall body muscle mass.....or something of that sort. I'd say hit them at least twice a week.
dont know that feel

Broccoli has more fiber, spinach more protein. eat spinach and get fiber from a supplement or oats


3 part question:

Is it realistic to add this to your lifts monthly?
>10lbs/month Bench
>15lbs/month Squat
>20lbs/month Deadlift

At what point will you stall?

Is a SS/SL program the best for this even after noob gains are gone?

By the end of the year im trying to get to 1.5xBW bench, 2xBW squat, ~3BW DL.

Gomad works in two cases:

The first is if you're a skelly who needs to gain weight

The second is if you're doing the Bulgarian method and working out every single fucking day for hours at a time.

3 if you roid hard.

If you don't fall under these, don't do gomad

Is 1/2/3/4 counted in weights only. The bar isn't counted?

Correct. To be clear:
1/2/3/4
135lb. OHP
225lb. Bench Press
315lb. Back Squat
405lb. Deadlift

6'1" 184lb. Skelly with a belly
I'll keep pounding milk and do the 5 day split above.
Thanks mane

>6'1 184lb
Can't say for sure without a picture, but you should probably recomp or slowly bulk. You're probably skinny fat

Gomad is for super skellies that are 6'1 140 so they can even make it to 184

I've got a Herniated Disk in my back I think. Doctor told me to take it easy for about 2-3 weeks. Any recommendations on what I can do non-back related to not completely fall off the bandwagon? Doc told me no squats/Deadlifts so I suppose I'm down to basically bench and curls from my regular routine.

I think it was a bad squat that got me. All of 150 pounds even, just suddenly couldn't go any lower and an ache for 2 weeks now. Shit sucks but is a definite reminder that even on lighter lifts the form needs to stay good.

pretty good bait man, almost fell for it, congrats 8/10

Def skinnyfat.
I'll just stick to Mutant Mass, then?
I really appreciate all your help, it gets hard to differentiate memes from genuine advice.

>Mutant Mass
6/10 now, way too obvious

Would it be weird to find a Personal Trainer just to have them teach me lift forms? I'm trying to do SS but I don't have anyone at home to check my form and coach me, and the gyms that are nearby either don't have free weights or run $60+ a month with a year commitment.

>Why shouldn't a DYEL beginner do a brosplit like pics related?
Doing compounds almost every day like that laughable gear routine will massively overtrain rear delts and lower traps
You won't be able to learn good form if you're only doing compounds once a week and your upper back is sore af for it. If you actually manage good form you'll have to start skipping days because of your back while the actual muscle you would be working on that day is ready to go.

Brosplits are fine if they are only isolations. See balconybro's hypertrophy routine for nattys.

Compound brosplits like le reddit PPL=roidaroo routine thieving gains from novice's in a gym near you

You might be better off trying to find somewhere that specialises in strength training or similar. A lot of PTs don't know or care much about heavy lifting and aren't fond of doing one off sessions.

Jfc is everything a meme?

Is Fitness 19 a good gym?

Do they have free weights?
Their site isn't giving me much info.

Also, how do I find local gyms?

STOP POSTING VIKINGS PICTURES! FUCK! REEEEEEEEEEEEEEEEEEEEEEEEEEE

I wish there was somewhere like that. It's all crossfit or generic shit gyms. And the Crossfit stuff is ridiculously expensive. The one place that focuses on weights is
>Classes only, maximum 20 people with 2 coaches for 45 minutes 3x a week
>no mention of price but probably $300+ a week

Being a moderate income person in a rich area is shit, but it boggles my mind we don't even have a Planet Fitness or Golds.

Hmm. So he asked if the bar isn't counted and you said correct. 45+45=90. Where does the extra 45 lbs come from? THE FUCKING BAR YOU DUMB CUNT

Does Veeky Forums hate biking or has Cycling been pushed off to a different board or what? I've been considering getting a Mountain Bike for my off days.

I found a good hypertrophy brosplit for nattys, thank you for the advice!

What muscles do I focus on if I have WIDE FUCKIN HIPS and a YUUGE ASS on a 6.2 king of manlets to look more presentable?
Joocy traps and lats?

obliques and lats

and yeah traps but lower traps in particular

Is this a good dinner?

Not shown: salt, pepper, chicken seasoning, 12 oz can of soda water

why ask if you know the answer

Looks delish

I legitimately don't know how to eat food for this diet shit. Trying to get into shape to join the military before I get too fucking old.

I just bought whatever didn't have sugar in it, brought it home and googled "How to cook chicken breast with olive oil". That's the result right there.

I already gave up soda, so I have to assume I'm doing okay so far.

I mean that it's not as effective as other programs and Zyzz didn't know shit about programming/routines, if he did he would have told noobs not to do his routine and would have included actual progression. If beginners want to see Zyzz results they have to put in time at beginner and intermediate stages before doing advanced level routines like what he was doing. Someone on this routine will not see results unless they're at an advanced level because that's when they'll have the knowledge that allows progression and the work capacity to do something like 4x8 deadlifts at a significant weight and still recover in time for the next workout.

>If beginners want to see Zyzz results they have to put in time at beginner and intermediate stages before doing advanced level routines like what he was doing.
..
Zyzz starting doing gear the first fucking year he stepped into the fucking gym.
And his routines fluctuated between absolutely fucking retarded and nonexistant. Because he was all steroids and other drugs.

>soda water
>drinking the carbonated Jew

Early in that first year as well.

I'm pretty sure the context of that sentence means that I saying that you have to put in the time before doing advanced level routines, not that Zyzz did good routines and progressed in a sane way.

I want to start building muscle after like 6 months of cutting as I am very skinny fat by now. Do my wide hips have too much fat to look normal if I started bulking? Would I still need to cut some more?

you're going to be cutting for at least a couple more seasons bro

Fuck. I'm so tired of cutting.

What strength routine could I use?
>6 months into lifting, 160lbs
>bench 150lbs (2 75 dumbells)
>gym has no squat rack, Olympic barbell or bench but it's my only option
>has a Smith machine, cables and dumbells up to 90lbs
What routine should I follow to make strength gains given the equipment? I feel the ppl im doing now isn't optimal.

i'm not an expert on murdering shitfat like what you got on your chest and sides, but I suggest doing about 30 to 45 minutes of cardio a day minimum

don't make it that pussy ass jog shit either, go for sprints and other high intensity stuff that makes you completely exhausted after a few reps

cut and do strenght routine

no you're just fat

cut more

what the fuck?
is this real?

I have plateaued at 245 3x5 squats at BW of 190lbs; should i try 5x5 or move on to a intermediate routine? been lifting for bout a year..

There's nothing inherently wrong with mutant mass. It's just expensive. Works if calories don't stick to you well from normal foods.

Bicycling is /n/'s territory.

What should I think about when fapping on noporn. Normally I just think of vanilla raunchy stuff but someone advocated to focus on the pleasurable feeling without thinking sexual thoughts. It seems a bit counter-inuitive considering I'm trying to better my sex life not watching porn (tfw gf at less than 3pl8 squat)

>calories don't stick to you well from normal foods.
what the fuck is that supposed to mean?

don't fap if you aren't horny enough that your dick faps itself.

no porn hardly does anything besides making you fap less

Contrary to Veeky Forums memery there are actually people who don't get fat by eating above estimated maintenance every day. It's weird genetic fuckery and you automatically would think that someone is lying that they don't seem to gain weight well. Liquid calories are easier to ingest and thus help with bulking on these said 'hardgainers'. I gained weight pretty good by having 800 calories worth of mass gainer a day on top of my normal diet. Since I finished the pouch of 5 kg I lost a bit of bodyfat. I've always eaten beyond satiation because I enjoy the feeling of binge the most in eating.

>Contrary to Veeky Forums memery there are actually people who don't get fat by eating above estimated maintenance every day
>estimated
Becuase TDEE can't be estimated or calculated accurately. Track calories when staying the same weight, then that's your TDEE and you can adjust accordingly.

I'm cutting to 1800 calories per day. Do I need to add the calories burned with cardio? For example, I burn 500 calories swimming, should my goal be 2300 calories?

might as well just eat sugar dissolved in water with some protein, literally same shit

I have really fucked up knees. Can anyone recommend a brace (ideally not hinged as I needn't to wear it to work) that won't constantly slip down and bunch up around the back of my knee because it won't accommodate any hamstring at all without crushing it.

go to a doctor
>inb4 USA the land of retards

My grip is always the first thing to give out on pulling exercises. Should I train it specifically? and how?

What are those wristbands that some people wear at the gym when working out? Looks like they got a magnet in it, made of rubber.

whats the best routine to counter wide hips

If I'm on a clean bulk and go out drinking every week or two, should I just eat at maintenance level before going out? You know because of the calories in alcohol.

kys and hope you get ressurected white with no knee problems

Love u vikings poster. Keep posting.

fitbit

quick question, does anyone know how i go about getting a sizing for a pair of nike free runs?

1 size up / down?

heard they're pretty roomy

Love you too. See you in Valhalla

>go to store
>fit shoes
>if fits buy

cant make it down to a physical outlet to check

Bumping for this please, pretty stuck with what to do.

What a FUCKING lie of an image.

Yeah that shizzle was unrelated

Can someone recommend me a bb routine thats 3 days a week?
Or is pic related enough volume to get big?
I don't have the time for PPL so is there an alternative?

Does being sick rob gains?
I ate probably 600 calories worth of food yesterday that I could actually keep down, otherwise I couldn't do fuck all. Today isn't much different but I managed to eat about a quarter to a half cup of cereal.

Why did my weight stall for almost 2 weeks then lost almost 3 lbs in 5 days. I keep stalling and dropping stalling and dropping

Two questions :
Pull up vs lat pull down what is the most effective ?
I can do 5x10 pull ups, can I start to add weight ?

I just wanna get into otter mode
is this work out sufficient for all muscles?

sit up,leg raise,crunch,plank
push up,curl,ohp,forearm
squats

anything you would add?

Has anyone got "Naturally Enhanced" ebook by Alpha Destiny, to share?
> pic not related

2 cardio scenarios:

A: 40 minutes straight jogging on the treadmill, then 20 minutes rowing

B: 20m jogging/10m rowing/20m jogging/10m rowing

Am I missing out on any meaningful gains to running endurance/speed by doing B? It's a hell of a lot less boring.

My understanding is that a protein is a protein and a carb is a carb regardless of it's source, right? So protein from a burger is the same as protein from chicken breast.

If this is the case, what specific ingredients are bad for consumption? Is it the sodium, lack of vitamins/minerals, fats, artificial ingredients? What specifically makes one piece of meat better than the other.

>My understanding is that a protein is a protein and a carb is a carb regardless of it's source, right?
+-
Animal protein and fungus proteins (brewer's yeast, namely) >>>> vegetal protein.

>If this is the case, what specific ingredients are bad for consumption? Is it the sodium, lack of vitamins/minerals, fats, artificial ingredients? What specifically makes one piece of meat better than the other.
Every meat is good, t b h. What makes real meat better than an fast food hamburger patty, for instance, is that the latter has meat + nitrates + sodium + processed fats (lots of those three, usually) + preservatives, that is, yea, artificial ingredients.

How the fuck do I increase my bench? It's starting to lag behind all my other lifts.

yeah, there's no iron in broccoli anyway

it's saltier than a hillary supporter bro, avoid

I can't keep upper back tightness while doing bench press and I keep failing in my 3rd/4th set by being unable to finish the second half of the reps and having to "unwind" my back to do a messy af lockout and force it up.

What does this imply in terms of weak areas?.

If you can afford it I think it'd be a good idea. I have a buddy who did that and as well as learning form it gave him the discipline to keep going as he was accountable to someone else if he just didn't go. Be discerning when picking the guy though imo.

An easy thing to do would just be to simply hold your deadlifts at lockout for a few seconds every rep and then for as long as possible for the last one.

I'd think whatever difference would be negligible compared to your enjoyment of the activity as you'll probably be more consistent at getting off your arse in the morning to do something you enjoy.

Flyes, incline dumbbell bench

is it possible to lose a beer gut by managing calories and by proxy drinking less beer?

Yes. That's the ONLY way you lose a beer gut

How do you guys keep track of your work outs while in the gym? Do you guys have like a recommended app I can use?

I've been doing SS for about 4 months now I'm ready to move on to a new routine but I find it hard to keep track of what I should be doing since SS was just a few exercises.

>tfw hate all vegetables

I make shakes with crushed up kale and spinach but I know its not the same

how do I make vegetables not make me sick

your body is literally eating your gains every second its out of fuel

Fitness 19 is a fucking scam. I went there for a year, had to stop going because I moved to a different state. They called me every day for a month to try and tell me I couldn't cancel my membership, and then charged me for 2 extra months or something stupid.

I got a lawyer to write them a letter and that finally ended things. Never again.

Make sure and count the calories in the oil you cook the chicken in

Eat more vegetables, drink at least 2L of water a day, and don't snack inbetween meals.

Start a 5k program, lift 3-4x a week.

Eat 250calories less than your BMR (not TDEE).

You're still fat but if you do this in six months you'll be much better.