How should I do the progression of squats?

>Can see top 4 abs when I cough or gag
>Still have a gut and love handles
Am I finally below 20% bf

are those red thingies stretch marks? shit that's disgusting

>8% from this

No.

no, stretch marks look different, look them up on google but have a barf bag near

why not?, just keep losing fat until i get there, is there a reason i can't get there?

If you keep it in the fridge it should be fine. You realize they sell pre mixed smoothies now?

Just give it a shake well before opening and you should be fine

If you've only been lifting 6 months and want to cut for summer then you're working out for the wrong reason. Why don't you try making gains before you get to no gains ottermode and then never go to the beach because you're scared?

That is the theory.

But you're really fat, and 8% is a ridiculous goal.

Cut down to 10-12 percent and try and maintain if you really want to. Then after a while of that see if you really want to get down to 8% and how long you think you could maintain it.

I've got to do pull ups, side bridges and running tomorrow.
It's a big test for me.
What do I do today and what do I eat tomorrow?
Do I just eat grains, slow sugars?
Do I do some stretches?

well i know, but if i get to 12% why not go a little further to 8%?

i must be at 30% now so 8 and 12 sounds equally far

Haha almost sounds like you're joining the Belgian army, they have you so side bridges as well.

>Useless exercises: the test

Only running pull ups and push ups are useful famalam

How well do landmine one armed presses hit the side delts?

Yes...
Sounds like...

That comic.
Every.
Fucking.
Time.

I made this comic 4 hours ago dickhead

Haha, colour me surprised!

Get healthy carbs in (and protein) for good energy (kidney beans, oats, etc.), avoid too much sugar. Eat a teaspoon of honey in the morning to supplement your breakfast and get a good night's sleep. That's all I can think of for now!

Thanks!
>Brussels in the morning

The point is it gets increasingly harder to get there, and even harder still to maintain, single digit % body fat. Unless you use roids. So going from 12 to 8 is nothing like going from 16 to 12.

>So going from 12 to 8 is nothing like going from 16 to 12.
but going from 30 to 15 should be a brease in comparison, right?

also, im about 30% bf in that pic, right?

I just ate a jar of peanut butter as a post birthday treat...
Have I fucked up my cut? I'm doing a slow cut to lost my belly, it's working but by bit...

read the sticky you piece of shit

A jar of peanut butter has around 3000 calories.

That's almost half a kg of pure fat that you added to your body.

It will take you ten full days of jogging every day to burn that

I want to buy some gym gear like a good weightlifting belt for 1RPM's and a head harness for working out the neck and geting some extra thickness.

where do I get this shit online in EUrope though?all I find is shit from the US and what not

I'm just pulling this out my ass but I bet it'll take about 10-12 weeks of cutting to get from that bf% to something where you can see muscle definition clearly. The % doesn't really matter as I assume that's your goal, aesthetics

10-12 weeks? at what weight loss rate? 2lbs per week?

1 pound/week is easy to attain, at 12 weeks that's 12 pounds. And this assuming there won't be a massive water weight drop at the beginning to help. 12 pounds will be enough to get visible results. At that point continue for as long as you want/can handle.

that's about 6kg, im at 87, are you saying ill look good at 81?

many people told me id have to go down to 75kg or 70, are they exxagerating a bit?

I'm 5'11 134lbs skinny faggot

How do I achieve this mode ASAP?

I'm tired of getting jeans and shorts every single fucking year since they become too big in my waist

I'm currently at around 12-14bf% planning on getting 10bf% and then planning to lean bulk till I feel I'm too fat and rinse and repeat
so anyways here's the questions:

1. will going from 10%bf to 15%bf affect my waist size?

2. I'm happy with my leg size, I want to keep doing strength programs but remove the Squat for the Hip thrust since it helps with diddlylifts, sports in general and I also lost a lot of my ass
Will this make me able to maintain my leg mass and NOT grow it further?

>how low will i have to go before im at 8%
What are you asking? You'll have to go until you're 8%
If you mean in KG it depends on your stats, use an online calculator if you're that autistic but it's a shitty measure when you should be measuring bodyfat % instead since it's your goal. Google US Navy Bodyfat % calc for a real simple accurate one

Oats get better with time in milk. You can afford to leave them for several hours. Overnight oats are best left in the fridge though.

Measure and find out. Probably not.

>well i know, but if i get to 12% why not go a little further to 8%?
>i must be at 30% now so 8 and 12 sounds equally far
That's not how math works. Also things get exponentially harder with bodyfat reduction

wat. Do lat raises

Things ramp up in difficulty below 15%ish

>also, im about 30% bf in that pic, right?
A touch less perhaps. Calculate and find out

>Have I fucked up my cut? I'm doing a slow cut to lost my belly, it's working but by bit...
Think long term and it's not an issue. Also if you're going to pig out on 4,000+ calories you can find a lot better shit than a jar of peanut butter

Amazon/ebay

I'm an inch taller than you and I'm at exactly 81kg putting me at approx 16% bodyfat and I look like a fat shit.

But none of this matters, just fucking pick a destination and go from there, stop analysing pointless crap

Fix your diet and lift for 1-2 years with tren a and test e

>1. will going from 10%bf to 15%bf affect my waist size?
Fucking obviously.

>Will this make me able to maintain my leg mass and NOT grow it further?
wat. Just maintain whatever your squat is and add hip thrusts, problem solved.

how2properly calculate TDEE?

You should put sedentary/no exercise if all you do is lift right?
I also do box 3x week, what do I put?

I just found out my pure qt3.14 gf of 4 years made out with another girl during a game of truth or dare last night. I know to you guys that probably seems hot but I've been raised to hate anything same sex and I don't know what to do. I wanted to make this girl my wife. What do brahs?

same shit happened to me here, also been dating for 4 years.
It wasn't making out with like tongue but simply 3 pecks

I don't know if this is why I'm in a melancholy state for the past months or if it's due to being cutting for quite some time at a low bf%

minus this shit, she's wife material and a tradinionalist like me

Hi I fell off a roof working on my home. I bulged a disc in my back. Also i have misaligned lower legs. Is there anyone who can give me advice to how to live my life I'm afraid I'll alwaysbe in pain.

Dude what the fuck? I was exaggerating when I made my post. I actually heard from multiple people that it was only three pecks. What a strange coincidence.
Anyway did you break up with her? She's pretty redpilled for the most part mostly due to me but after this I'm not sure I can do this any longer.

>he thinks he girl is pure
listen take it from me, I've knew a girl when I was around 17-18 and I literally thought she was the one, but one day she got drunk and I ended up finding out news I wish I didn't know, blacklisted her from my life and now wishing I had a girlfriend

Do you want to be happy for a long time then get messed up
Or would you rather be messed up now and never be happy?

Are you me from an alternate reality?

I didnt but deep down im still mad

>>>>>>/rk9k/

i dont believe you

I just came back from the gym where I did my first proper lift routine in my life.
I did:
2x5 Low Back Squat 95 pounds
3x5 Bench Press 135 pounds
3x5 Deadlift 135 pounds
I felt like I was going to black out a few times but managed to take a good, deep rest between sets so I didn't.
I feel pretty accomplished now considering all my sports and movie heroes do lifts and I always was scared to do them (partially because I have a single arthritic disc on my mid spine) but I was able to do it all without any serious joint/spinal damage or pain.
I'm curious as to how I should proceed from here though. I heard getting micro-plates to slowly increase my load could be a good idea.

Skin is an elastic organ of the body so it should slowly tighten if you keep a fit figure. I guess how fast that happens depend on genetics.

I don't know much about the world because I'm only 19. I met the girl in 8th grade and dated her all throughout high school and we both sacrificed much of our social lives to each other. This fall I'm moving away to a small engineering school in the middle of nowhere with a 4:1 boy/girl ratio so my chances of finding another "one" seems pretty slim as for now.
Wouldn't doubt it. Either that or women are bound to do the same things.

Well if you want to make sure it doesn't happen again do something about it, even though you may end up breaking up with or her cheating on you again, you might as well YOLO and fall into hedonism, though after that you will never find love

also what do you think of opees comic?

I might as well just stay with her then. As great as hedonism sounds I can not morally bring myself to sleep with other women. Thanks for the vents brah.
>What do you think of opees comic?
Could be less forced. You don't end a squat with your knees bent.

y-yeah forced comics bro..

Then keep lifting like a faggot, why would I care?

I take it you're OP? Listen buddy, It's a nice meme for starters. That being said, it could use some more work. With that kind of quality though I'm sure you'll be making hits in no time. All it takes is practice. If you make it, you make it. If not, well, this life wasn't meant for all of us. See you on the boards.

Bump I've already had a mri foes this type of injury heal.

ask your doctor

Other than stiff legged deadlifts and good mornings, what are some other good hamstring exercises.

Looking for something I can go heavy on and isolate. Thanks.

He was very vague. I am just asking if anyone had this happen and recovered not medical advice.

Do push-ups even do anything or is it a waste of time?

How long until I get big?

I do bodyweight I've gained a little more muscle but not much.

Do you have ghd? Is good.
What more could you want other than deads?

Unless a competitive bodybuilder there is no real reason to do anything else.

Maybe you want into heavy barbell glute ham raises, which often become more butt than ham...

>do lat raises

I do. I'm just going to stop doing ohp for a while, and replace it with either landmine chest, or landmine one armed, and I'm wondering if I should add something else if they aren't so great.
Also, Klokov presses are out too. My shoulders are clicky right now.

I want to get my shoulders up to 23 inches, and this is very important information for me.

Heavy glute bridges (not the same I know) involve a huge amount of hamstrings. I like to end them with good mornings to know for sure I'm getting big ham and glute workout.

Where can I find a good, comprehensive guide on stretches before lifting, that's not the sticky?

With lifting every day (correctly) and a calorie surplus, I give it two months

Redpill me on preworkout supplements, do they actually do anything?

>40762895
so even sever cases of loose skin should heal over time?

I can only do 2 unassisted pull ups (3 sets). is it better to do three sets of these, or to do three sets of 10 assisted pull ups?

I know for most exercises, I should shoot for the 5-8 rep range with good form, but my assisted pull up machine has me standing, which I'm not sure translates perfectly into doing actual pull ups

>What are you asking? You'll have to go until you're 8%
>If you mean in KG it depends on your stats, use an online calculator if you're that autistic but it's a shitty measure when you should be measuring bodyfat % instead since it's your goal. Google US Navy Bodyfat % calc for a real simple accurate one

what the fuck, according to this im 14% bodyfat

its a shitty calc im this:
OBVIOUSLY not 14%

I'm thinking about getting Naturelo Whole Food Multivitamin for Men, as my diet isn't great since my meals come from a military dining facility. Has anyone tried this multivitamin, and did you notice any difference?

Do multivitamins actually work to help with like skin health, hair health, etc?

do negative pull ups after your normal ones

you basically jump up and then control the descending phase, do it till failure

do you recommend the same for someone who can do 3 set of 6 pull ups or one of 8?

ye, used to have the same problem.

so, negatives after """positives""" is a good way of increasing your maximum reps.

is it wise to do this while on a cut?

is it ok to eat 3-5 eggs a day? I'm 6' 160lbs and work out 6 days a week. Is it true that it increases test? Also is a highly caloric bulking diet (more than TDEE+500) optimal for someone not doing full body 3 times a week? I feel like I'll just get fat and not have that much gains.

is isolating biceps good for pullups? whenever i do a pullup i feel like it's mostly my arms working and my back is barely felt

yes, I used to do 3 sets of pull ups
could do 8 reps on the first and the last two only 6, I would finish up the last 2 reps with negatives.

yes, the less you weight the easier it is to pull yourself up

Any one have any experience with combining cardio into stronglifts? I want to make muscle gains while maintaining cardio gains

no idea, maybe you're doing them wrong
mind-muscle connection is half meme half reality

you need to focus on pulling yourself up with your back, like bringing your elbows down

Dont listen to the other user, stay thin for summer and get laid then bulk in winter.
Thats not so serious. Girls are often affectionate with each other. Its not appropriate and you should make that clear to her that you dont believe in that stuff but dont go too hard if it was something trivial, but also dont let her push your boundaries.

>maybe you're doing them wrong
how can i do them wrong i just grab the bar and lift myself.

do the bicep even have enough force to do it by themselves?

What are ghds?
You get doms in hamstrings from glute bridges? Ive been meaning to do some as I feel my glutes and ham region is weak.

What's a good aesthetics routine?

Glute bridges for the ass n low back.

Lower back is the common weak link in squats.

Also look into a butt plug, I thought it was a meme before I tried it, but its like a lifting strap for your lower back chain.

>65kg
>after 2 months

Whats a good 3 day programm with enough volume for an intimitade lifter?
Does pic related have enough volume?

What are some good ab exercises I can do after every workout? Is one exercise enough and how much volume do I need for my abs?
Im doing Greyskull Lp.

It should. It may take a while though

Ab pulldown
Ab wheel
3x10 each
Doubt you're gonna wanna do them every workout

If i watch too much porn, am i going to get my dick disabled?

yes, but you can fix it back.

Should I do one of them per workout or both? And how often should i work my abs per week?

how? is no fap legit?

for how long?

How should I train my underarms? They are small and not so strong. Should I train them every workout? What are some good exercises?

Both. And I would do them twice per week with at least 1-2 in between. Doesn't matter what days in the routine.

Yeah I had to use a plug after reaching 100kg in order to maintain progression, but some people will need one for as low as 80kg.

Take it easy turbo autist. Labeling her as "pure" is unhealthy as hell; you're building her up as something you want her to be and not something she is.
Also if you smother her too much to maintain your ideals she'll resent you.
This is not 1920. People like to drink and let loose, it's not a big deal like she fucked some guy or something

3 sets of 20, 3xweek
Underarms will be jacked in about 12 weeks.