QTDDTOT-Steven Edition

see

At the gym I go to, one of the machines goes up by ten lbs for each plate (10, 20, 30, 40 etc.). However, the top plate has a little picture and says +5 lbs to indicate that you can set the weight in 10 lb increments and add 5 lbs by setting the top plate as well. Is that for each plate? Like if I set 120 lbs (the max) and then also set 2 other plates would that add 10 lbs (5+5=+10) for a total of 130? I have seen people set all of them

I can only go to the gym on Monday, Tuesday and Thursday, I do athletics on Mondays and Fridays. Can anyone recommend a good 3 day routine I can hit like this? Thanks

Shit, meant to say I do athletics on Wednesdays and Fridays, my bad

This is probably a stupid question but can going into porn ruin your professional career? I'm a graduating electrical engineer and I just got offered a gig as a stud in "girlsdoporn" because word got out that I'm packing.

I watched a few vids and it looks like my face won't even be shown so it looks pretty safe. Still, I'm worried because in a few years I'll be making 6 figs. Thoughts?

You're a fucking idiot.

>anti acne face wash daily
This may be your problem. What's this face wash?

I love this so much

Essentially experience and self-confidence. Try shrooms - that shit cleared me the fuck up.

any beginner linear progression routine

What's the concencus of eating protein or let's say a protein shake after working out? Is it a meme made by the fitness industry to sell their shit?

I'd prefer to not have shakes as they give me terrible gas.

If you get enough protein from food stick to food.
If you don't go ahead and supplement, that shit is literally cheese byproducts, how is it a fucking meme you dip

is there a good alternative to situps that won't hurt my back

i'm pretty fat and trying to work some exercise into my day between work and vidya

I doubt it will effect your career in electrical engineering

Is having too much fat in my diet while cutting severely hindering my ability to lose body fat? My recommended amount of fats I should be getting is like 35g-40g but I usually get around 50g-55g because I love peanut butter too damn much.

leg raises
If you're hitting your macros you're ok.

Haha aight thanks. Was just worried because I hear a lot of camgirls and amateur pornstars say they regret it because people at work recognize them and so they have to quit their jobs.

So it doesn't matter when you eat?

Clean and clear or something like that. Oil and alcohol free. I've had acne basically all of my teenage years and it has started to clear up now that I'm in my early 20s and nearing the end of puberty except for the corners of my lower lip. I still do have oily skin though.

Nope. As long as you hit your macros it's not a huge deal when you eat.
An easy way for me was to throw a protein shake with a couple of scoops before going to sleep on top of my regular food intake.

How do I deal with the girls staring at me all slutty and working out next to me when Im all awkward and shit.

just ignore them and mind your own business

Stand up straight. If you must put your hands in your pockects leave your thumbs out. "Walk like you're wearing a cape is one to help visualize it.

How do I target that area between my hamstring and glute? I've gotta a pretty good butt for a guy but it since I've just started it goes from pretty flat hamstrings to bubble butt too quick and I want it to look like pic related.

Posted this in a routine thread just got told it's shit, not why. Find what I'm doing does get myself exhausted enough.

any feedback on this be good, i go to the gym x3 a week just over one hour session.

Do a 1 mile run timed (Down to 6:20 for a mile)
5 mile cycle (I do it slower, roughly 20 minutes)

3x10 machine shoulder press
6x10 free weights single arm row (3 ea arm)
3x10 machine chest presses

finishing off with 20 repeats of air bike then 20 situps

I'm kinda mainly focused on losing weight/stomach fat I guess rather than getting huge.

Can I get a bodyfat estimate? Online calculator says I'm around 25% BE, but idk.
173cm
72kg
Cutting at 1600 Calories(tdee is 2000-2200 I think)

Don't know if I should just bulk or keep cutting.

Thanks dudes, any help is appreciate.

Side view, relaxed.

Are sets of 8 squats good for a decent combination of strength and hypertrophy or should I just stick with sets of either 5 or 12 or so?

No way are you 25%. That's like 40 year old dad bod mode. Maybe pushing 20 - 21%. Rather than bulk or cut you should maintain and just push more in the gym.

Don't forget your protein.

In fact no way are you over 20% I'm chatting shit. 18 - 19% Max.

ivysaurs with accessories worked really well for me

3x/week routine based on Arny's Golden Six

squat 3x8
bp 3x8
military press 3x8
curls 3x8
bent-over rows 3x8
chin ups 3xmax
cable-crunches 3x10
skull crushers 3x10

Can't really do DL's due to scoliosis. Going to start with this routine for 4-5 months, how's it look?

Oh well then, that's better to hear than being 25% hah. Maintain you mean lile eat at maintenance and just keep lifting as I am to gain muscle while also decreasing bodyfat% or What?

I am very weak
Can only
Bp 45kg
Squat 70kg
Row55kg.
10 pull ups
What do

squat three times a week, heavy, medium, light once you're past noob gains. Until then 5x5 to get your strength up, add 5lb every workout

You'll drop body fat while increasing muscle mass naturally but you need to make sure you eat right, so try to get 2000 - 2500 calories a day and make sure you get enough protein.

What lifting plan are you following?

Starting Strength and if you want to bulk GOMAD.

Crazy strength gains week to week.

Okay, cheers mate appreciate it loads. Doing the attached pic - called Fierce 5.
Deadlift 3x5 instead of front squat
Leg curls 3x8 instead of Romanian deadlift

That's a decent plan. You're gonna make it brah, never quit.

Why squat so much?

because it makes you stronger faster than any other lift.

Cheers mate, were all gonna make it.

Also, I was aiming to cut to 15% and then bulk. What BF% should I aim for while on maintenance? Or when should I stop and then bulk/how long would it take roughly?

^This and it's considered a key compound movement that helps with future lifts when you move to intermediate plans.

if i reach ottermode how do I keep it? just eat maintenance?

While maintaining you're likely to naturally drift towards 15% bf after 6 months maximum. It took me 4 months to go from 18% to 15% without changing my calorie intake.

Deciding to bulk typically comes from when you can't get any more strength gains.
When you find it hard to add weight to your lifts you should bulk.

When you start to plateau again start to maintain back down to a regular calorie intake.

When you want to start showing your body off you want to start cutting below your regular calorie intake.

Mkay yeah I understand it all now. I could cut at a 500 deficit and get to like 15% in 4 or so months, but then I'd just be a skeleton, hence why eating at maintenance is smarter.

Thanks so much mate!

No problem mate.

Also you're a faggot and no one loves you (it didn't feel right actually helping someone on fit).

Help pls

What are people's thoughts on splitting gym session between half cardio half lifting in general

Yeah nah fuck you too m8 (have a good day)

There's nothing wrong with it seeing as you're actually doing exercise but I'd suggest switching up your weight segment to SS.

(Read the sticky)

So I stopped cutting a few days ago. I'm reverse dieting so I'm not back up to maintenance (maybe 300 under) but I have a ton more energy. I don't feel like I'm cutting anymore. Why do I have my energy back even though I'm still under my TDEE?

planning on doing this 3x/week for 3-4 months to try and gain as much size as possible. I can't Dl due to scoliosis but aside from that how's it look?

Could be placebo.

Or

If you're healthy, and more importantly young, your body typically adapts quickly so you might just not feel as tired when you actually are, you just don't realise it.

Or

You're eating more than you realise.

Looks good.

Don't forget about your diet though.

I used to do SS and then TM until I got to 160kg squat for 5. Then I stopped lifting in favor of basketball, and now I want to get back doing something fun instead of endless mindnumbing strength training. Just trying to find some lifts/rep ranges that I enjoy most but that will give some decent results as well.
But regardless, should I just go and do 5x5 then?

if you still have the mentality of "X isnt enough" when the program is written by someone much smarter than you, then youre probably not advanced enough or knowledgeable enough to run sheiko

what are your lifts?

I'm only 19 so maybe that's it. Or maybe I'm just relieved I'm not cutting anymore lel

Ye it's probably one of those things. Enjoy no longer being hungry.

Hell yeah I will. Towards the end of that cut I was so starving I was basically bingeing and restricting out of guilt every day.

But i dont want trex mod

>99lbs
>25% body fat
how do i body recomp Veeky Forums ?

What the fuck how tall are you? I'm a 99 lb 5'4 female at like 15% bf. How are you 25%?

spent 2 years flipping between bro-splits for minimal results. started an intermediate weeklly progression program in january and have made alright progress. would a beginner programmbe more effective for me?
for x5
60kg ohp
90kg bp
82.5kg front squat (substituted for back squat)
130kg dl
>i have a bulging disc and recovery made my deadlift and back squat stall.

titttieeeees
also put a sharpie in your pooper and post pics

I just got birthday cake flavored protein and it's fucking delicious.

What simple recipes could I make with this? Like protein pancakes or something

i-im 4'9
i dont even have good tits

idc just take my virginity bro

Then make sure you work out your upper body.

i hate squats and they give me diarrhea every time i do them. when can i stop doing them?

Im trying to fix my posture, found a few home exercises i can do at home on off days. Would it be a good idea to incorporate a day where i do very high rep low weight rowing. i feel like that would correct my back a bit, opinions?

maybe hop on isotretinoine (roaccutane) the stuff works wonders dude. Might make you suicidal tho altho i didnt have it and neither did people i've spoke that have done it too

Do facepulls, dummy.

Why are beginners always told to start with full body workouts? Will I really miss out on noob gains if I start with a PPL?

Wtf dude. Stop doing them, unless you're adamant on getting tree trunk thighs.

Because full body workouts have considerably faster gains for noobs than splits. Jesus fucking christ.

You can do a PPL if you think that's more enjoyable.
Just try to increase the weights every week.

How do I become flexible?

stretch

I'm 2 months into SS, with still at least 1 month to go.
I've to decide which 5/3/1 book to buy between 5/3/1 (2nd ed.), Beyond 5/3/1 and 5/3/1 Forever.
Also: I have only access to a power rack with a pull-up bar and barbell, flat bench and dumbbells.
No other equipment.

What should a good multi vitamin label look like?

>just bought pic related, is it good or what

just want that god tier SS body

okay

I really, really don't actually.

Nevermind I'm retarded and can't read. Go squat and squirt breh

why do heavy dumbbell shrugs make me sweat and pant the most out of all my exercises?

How do I stop sweating like a bitch whenever I exert myself?

when counting calories for fish do the grams/calories equal to the whole fish or meat only?

what about meat?

and fruit?

I usually just count the whole thing not just the "flesh"

can't do much about that.
better conditioning might help.

count the weight you eat.
counting the whole thing can be fine if you're mainly trying not to overeat.

Be fit.

Dude, for a second I was confused and thinking you were putting your fish on a diet.

It's always only the parts you eat, unless specified otherwise.

Idk man, I can do them easily and have good trap genetics so they come in pretty fast. Your form might be fucked because I can't imagine why anyone would be panting while doing them.