/QTDDTOT/

What makes someone a dyel? I know what it stands for but I don't think I understand what it really means.

Someone at work told me that Soy protein powder is bad because soy has a lot of chemicals like estrogen in it.

Is this true? I always read that soy is the best.

Try to stay off screens for like 10-20 minutes before bed. Also I try to wake up at the same time daily, regardless if I need to or not.

It's usually reserved for people that look like they have no muscle definition.

It's also used to troll people and put them down. Only cunts use the term.

I did research on soy products since I'm vegetarian. You really want to aim for soy that's been produced from your home state and that doesn't use roundup. Roundup is the chemical farmers use to speed up growth time and it also acts as a pesticide. Most companies won't disclose that information depending where you're located so if your product contains soy isolate, don't consume.

I was on keto for 60 days, up until last Friday. Since I started on the diet I really turned my life around, went back to the gym, took up my hobbies again, and have been more outgoing.

Anyways I was concerned about the healthiness of eating that much fat and decided to transition off, and I feel completely awful. My sleep is all fucked up, I've missed going to the gym for the first time in two months. I've only eaten 600 calories today but I feel nauseated and have no desire to eat, or really do anything.

Do I just need to power through and adapt back? Should I stick with what I was doing? I don't know if it was the diet itself or just having a stable routine that was keeping me grounded, but I'm all fucked up and don't know what I should do. I didn't have these issues transitioning onto the diet.

I hopped around a bunch of programs so nowhere near efficient. Short summary based on my old workout journals.

>two years fuckarounditis, nobody knew i lifted unless I told them. Next to no progress
Everything from here is year three. I started at maybe 0.5/1/1.5/2.25.
>weeks 1-21 continue my brosplit but start working out consistently, numbers steadily go up
>threw out my back deadlifting, hop on PHAT week 22
>fucking 5 sets of rows one of the workouts
>see lats around week 24-25
>switch to PPL week 31 onwards
>mom starts mirin around 35
>friends comment on my chest (drunk) around week 38
>do some GVT for 2 months cause self discipline
>friends comment on my chest (sober) and say the GVT is kicking in
>get the occasional mire
In retrospect GVT didn't do much for my physique but it was a great lesson in self-discipline.
>week 49, get mired at work and some guy invited me to try out his pullup bar
>still a DYEL. Hoping to hit 1/2/3/4 by end of summer tho.

TL;DR - if you start PPL today you'll see definition within 5 months and others will see it within 10. Don't bother with german volume training unless you want to train your willpower.

Just ditched keto after 5 weeks because I love fruit, my work offers a lot of carb-laden free food and my boss loves taking us out to happy hour on a semi-regular basis. Was a good experiment.

That said, your sleep is probably because of the insulin. I don't have the link on me but I remember some literature saying that insulin inhibits some group of hormones which promote REM sleep. So getting back on insulin (you're hypersensitive after being in ketosis) will probably do that to you. My personal n=1 observations have shown keto gives me some vivid-ass dreams, especially when starting. Only time in my life I ever recall being able to smell in my dreams. So getting off keto should do the opposite to you.

Any drastic change in your diet, especially if your diet has been relatively monotone, will give your body a few problems but it's temporary. The best thing you can do is get some extra sleep and do your best to get all of your micros in alongside your macros. FWIW I had the opposite problem, getting on keto was a bitch, getting off was painless.

Please help me, Im new into counting macros.

I heard that you need 1x body weight to build muscle, but I have heard claims that it can be lower. may I know the actual amount? is it 1x/0.75/0.5?

also does that mean 1x body weight in protein EVERYDAY or is that only for workout days?

No, that's just unfortunate fat genetics. Good news is, if you're losing more weight in your gut than your chest, your body is bailing out more visceral fat, so at least you're becoming healthier faster than average.

im really craving sweets, ive been restraining myself for weeks since last time i had any? what can i eat besides fruit to curb the cravings??

You can get away with less. I'd put a hard cap of 0.8x/day on it though. And yes every day.

What kind of sweets? Be as specific as possible. It's almost always some hormone or micronutrient that's the culprit.

And don't be afraid to indulge a little bit. Chad does eat pizza, after all. Just keep it within your daily allowance.

That's interesting, thanks. I also was getting really weird dreams as well as waking up earlier than usual. I just assumed it was indigestion or something.

Chemicals is such a generic statement
It does not have estrogen in it, it does however have isoflavones that act similarly to estrogen on your body

Has anyone else ever gotten exertion headaches? I just started getting them over the last couple weeks. If I take a few days off will they go away?

thank you.

another question is, if I am 30lb overweight for my height, 5'7 165, and I'm supposed to be 135, should I do 165g per day or 135g x0.8?

I did a retarded brosplit for months but now I want to move to this is it any good?

Upper Body A
- Bench Press 3x8
- Rows 3x12
- Incline DB Press 3x12
- Lat Pulldown 3x12
- Lateral Raises 3x12
- Tricep extension 3x12
- DB Curls 3x12
- BB Curls 3x12

Lower Body A
- Deadlift 3x8
- Leg Curls 3x12
- Calf Raises 3x12
- Goblet Squats 3x12
- Thrusters 3x8

Upper Body B
- Pull ups 3x8
- BB OHP 3x8
- DB Row 3x12
- DB Benchpress 3x12
- Incline DB Benchpress 3x12
- DB Flyes 3x12
- BB Curls 3x12
- Hammer Curls 3x12

Lower Body B
- Goblet Squats 3x12
- Leg Curls 3x12
- Calf Raises 3x12
- Deadlift 3x8

Keep in mind I have a home gym so no leg press or anything, I just want to get out of skelly

I hurt my lower back but I still want to do to bench/dips/pullups/curls, can I do OHP too or is that too much stress

i dont buy any of the sweet stuff because self control is an issue. Brownies and chocolate stuff to be frank. I lost 60 lbs without cravings, then when after that I lost control and started falling backwards and regained 15, im under control again and making progress, but the cravings are an issue still.

fix your breathing, exhale on exertion. make sure you're not dehydrated, if your lips are dry you need water. make sure you're not getting too hot.

why would you risk a lifetime of back pain for a week or 2 of extra gains?

Good question.

Personally I'm halfway through going 177 -> 155 so I'll eat at a 155-based deficit. I do 180g of protein a day, so more than 177x1 but less than 155x1.2 (the 1.2 figure was the low end of the Layne Norton article I planned my diet around, but if I did 1.4-1.5 like he said, even for 155 lbs I would literally be eating over 50% of my daily calories in protein). It's losing me weight so I guess it's working. That 180's a hell of a stretch goal though, even with double chicken Chipotle for lunch and pure whey for dinner I usually barely make 160.

All that into account, the answer is, do 165g, 135g, or any other number that makes you happy. If your numbers aren't going down and you're losing weight, you're probably losing negligible muscle mass, great! I got nothing to lose, and you got maybe 2-3 weeks of your time to lose at worst if you try 135x0.8 for the whole diet. And once you bump up your protein you'll get it all back quickly anyway.

Define "hurt". Dull persistent pain? Feeling you pulled something? Sharp pain that inhibits your motions? In the general case I'd probably switch to seated OHP for your next workout. Unless you curl like an idiot you should otherwise be fine.

Good on you for discipline! For chocolate, check your magnesium levels. Dark chocolate (do 80%+ cocoa to be safe) will satisfy your cravings (duh), but you can also look at spinach, almonds, or salmon. If you're trying to eat lower fat, bananas have a small but substantial amount of magnesium in them too.

replies pls

My sleep specialist suspects I have a sleep disorder of either idiopathic hypersomnia or narcolepsy. Anyone here have those? Were you able to lift before being medicated? Did medication help? I really want to get in shape and lose weight, but the constant sleeping and fatigue makes it really hard to establish patterns to maintain consistent results.

I just don't got a nigga to talk to about this shit.

Random observations in no apparent order

1. Why main lifts for 8 instead of 5? If you have a legit reason for this keep going, just curious.
2. Guessing you don't have any setup for a normal squat, hence goblet. Truth be told I stopped DLing completely and squatted my way to higher DL numbers. Did it the other way around for a bit but to less success. Still a viable option if you DL heavy. Which means do less than 8 reps here if nowhere else.
3. But truth be told, the ability to OHP and squat with a barbell is valuable enough to consider getting a cheap power rack on Craigslist or Amazon.

I'm a literal giant and I'm going to start weightlifting soon. I'd love to get a bench, but every bench I've ever laid on was too narrow for me. Either one or both of my shoulder blades were completely off the bench. Do I need some sort of turbobench? Will I have to forge one myself?

How big are your vertebrae? You should be able to at least get part your lower traps onto the bench which is all you need. The goal of "retract the fucking scapula" doesn't stop at the shoulders. The goal is to make your entire upper back and shoulders a single rigid unit (like when you squat) so that you don't lose any force from that part of the body.

I have anxiety issues and can't take any caffeine is there anything otc that can give you similar stimulation like caffeine?

I won't fuck up my shoulders if they're not even touching the bench?

If you're tensing and retracting your back correctly, no.

Any stimulant is probably going to give you anxiety.

Have you tried green tea? Coffee makes me feel unpleasantly energetic, and can actually put me in a bad mood, but with tea I kind of feel just calm and alert. Apparently this is due to tannins in the tea, though perhaps it's simply due to having a lower caffeine dose.

Why do you have to bulk and cut instead of gaining only muscle

Because if your body had its way, all of that energy you're eating would go to fat to be stored for later when you might not have access to food anymore. Your job is to convince the body that you're not strong enough to survive in your current circumstances and it needs to redirect some of that into making you stronger. Your body still wants some of it to go to fat, but if the difference between your expenditure and intake is small enough you won't really gain muscle mass. So you eat and tell your body to put it all in your muscles via training/diet, but your body will still attempt to lay some away because that's the default setting.

Cutting is the same deal except you're telling your body to leave your (inefficient energy storing) muscles alone and take from your (efficient energy storing) fat reserves instead by making your body think that your current muscle mass is essential for survival (lifting weights for the day). If your muscle mass is below a certain point you can even convince it to throw some of your intake into your muscle mass even as your fat stores get depleted, but this has diminishing returns as you get bigger and stronger. Eventually on a cut you'll only be able to maintain strength, and above a certain level your goal is to slow your decay as much as possible before rebuilding your muscle mass on your next bulk.

Imagine a sailboat trying to go upwind. It can't go directly upwind because it has no power, so it sails at an angle left and right repeatedly, deflecting the wind off the sail, until it gets to its upwind destination. That's what you're doing with your body.

These strength standard numbers can't be correct can they? This is the starting strength app btw. Yeah, I know the website is free.

>Symmetric Strength App*

seems right, those are if you're training for strength
but most people in the gym won't be and will never get far past intermediate lifts

Seems about right. Maybe a bit on the low side but 140 lbs is pretty light.

Actually if these are the standards, keep in mind these are the minimum numbers you need to be intermediate (60-75). So this is the lower bound of having teal muscles in the picture

Yeah I understand there's a range but I'm still dyel and past these numbers. Assuming my weight stays the same, I'm only 20lbs shy of being procient in bench, and I'm withing 5lbs of being proficienct in OHP. I train at home with a rack and 300lbs worth of plates. Never been to an actual gym. Are most people in the gym really moving bitch weight? Because I know I'm only doing bitch weight. Maybe because I'm a manlet the numbers don't apply.

Turn off electronics and drink chamomile tea and read for 15-30 minutes before I lay down.

How long you been training?

And yeah. I'm a little behind you, maybe 25 lbs away from proficient on both bench and ohp with squat and diddy nowhere close to proficient. Still lifting in maybe top 20% of my current gym, and average to just above average depending on the day in my college gym.

>Are most people in the gym really moving bitch weight? Because I know I'm only doing bitch weight.
yes, most are and if they're natty then there's a lot higher chance of them doing bitch weight, most people will train for hypertrophy which is caused by fatiguing the muscles which can be done with much lighter weights

>Maybe because I'm a manlet the numbers don't apply.
this is partly true, that site doesn't take into account height, but most people will not be squatting >2pl8

Did Jan-Apr of 16' took a very long break because I'm a fucking asshole and I started again in mid Feb of 17'

Im 5'7"

Shit that's pretty good for 6 months. Not counting all my fuckarounditis took me about 10 months.

But yeah sounds about right for intermediate.

Can someone rate my routine?
I was a fatty that lost 100 pounds from diet and cardio. Trying to ottermode now.

5 mile bike ride

Incline push-ups 3x10
Burpee 1x10
Dumbbell pullover 2x10
Mountain climbers 1x20
Dumbbell lateral raise 2x10
Burpee 1x10
Dips 2x10
Mountain climbers 1x20
Dumbbell bicep curl (underhand) 2x10
Burpee 1x10
Walking lunge w/ side weights 4x10
Mountain climbers 1x20
Calf raise single leg 2x20
Crunch 3x10
Bicycle crunch 2x10
Superman 2x10

Yeah I wish I wouldn't have stopped last year. What did me in was squats getting to the point where it took every single fiber in my body to do. Only doing lmao2pl8 And my lower back always seemed fatigued and I took a break and never jumped back into it until this year. I'm planning on trying to get as close as I can to a 180lb bench and a 120lb OHP and then join an actual gym and focus on mass. I've seen some size gains for sure but I'm still dyel.

Reduce the amount of exercises down to6-8 exercises. Youre doing a full body program and youre throwing way too many exercises in there. Each exercise should have a reason to be there. You need a vertical pulling exercise, vertical pushing, horizontal pulling and horizontal pushing. 1 or 2 exercises for legs then add one or two isolation exercises for what the conpound movements dont cover. The usual are biceps and chest, maybe some abs and calves. The lower back needs an exercise too if you dont do any squatting or deadlifting

People tend to say that spending more than 4 days at the gym a week as a natural is a complete waste, what's Veeky Forums's opinion on this?

I thought the point of a full body HiiT was to have more exercises, this is what I do everyday.
So maybe add some pulldowns and rows, and squats? Take out mountain climbers and burpees?

how do build muscle while keeping my abs? im 6ft 156lbs and calorie maintenance is around 2200 i think

Train each muscle 3 times a week. How you wanna do it is up to you. 5splits are usually bad, though. As you only woek each muscle 2 times a week.

I have had fucked up fat distribution since I was a kid, where I have really big love handles. In the past I've cut down, and they're always the last thing to go, I even start seeing abs before they get smaller. I'm wondering whether if I reaaaally cut them all the way down, is there anything I can do to keep them from coming back. Essentially, does fat distribution ever change, or I am JUSTed?

So is there any difference between doing fullbody 3x per week or a 6 day ppl?
It would seem like fullbody would even be better, as you're training your entire body 3x per week as opposed to a 6 day ppl, where you're only really doing 2x
This is confusing the hell out of me.

Should I do external rotations for my rotator cuffs on a push or pull day? I do front shoulders on push and rear shoulders on pull.

If you wanna do hiit then do sprints or hill sprints. Hiit for lifting isnt very good. And muscles needs rest. It takes the muscles ~48 hours to recouperate. So full body should be done every second day.

The main difference is you can do more volume and get a bigger variety of lifts in, unless you have the energy for 2-3 hour gym sessions. Whichever you prefer really, I like 3 days full body or 4 U/L just for the flexibility since I don't work a set schedule.

For beginners its better to do full body, 3 times a week. Or or push/pull, upper/lower, 6 times a week. Training the muscles only two times a week is a waste for most people

Yeah, you can do more volume, but it doesnt make up for the lack of frequency. The muscles only need 48 hours to rest. No matter how much volume a beginner do.

2 times frequency I've read is what you should aim for and then add as much volume on top of that, so you could spread it out over 4 days if you wanted

What mode is this and how do I achieve it?

What does Vitamin D-3 do? I ordered some

>buying something before you know what it does
I smell another TYDV
do research before you kill yourself

pls i want healthy shoulders

The conflicting opinions just add to my confusion, let's say I'm an advanced beginner, what would be optimal for me?
Is there even a big difference?

Your muscles only need 48 hours to recouperate. How will training the muscle only two times a week take advantage of that when they only grow 4 out of 7 days a week? Train it three times a week. It doesnt matter how you do it. Just get the muscle worked.

first guy says what he likes to do
second says full body 3 times a week which would probably mean chest 1.5 a week which isn't much especially seeing most full bodies don't have much volume on lifts since its trying to squeeze a lot of parts into the one day, but then goes on to say only 2 times a week is a waste, it's not but it's just not optimal
third is me

there's no best routine that we can say because we are not you and don't live your life with your genetics, but each body part at least 2 times a week with plenty of volume (I'd aim for at least 10 working sets per muscle group)

Honestly, I don't even know any routine that trains every muscle group 3 times a week.
It seems only doable on a 6 day ULUL routine or something, or am I missing something obvious.

Yeah full body, upper lower or push/pull.

What should be my goal when cutting?
Just keeping up numbers on main compounds and ignoring isolations? Or should they be included.
Just wondering whether there's any point in doing extra work while cutting, since progress is mostly impossible anyways.

Keep doing what you have done before. Font remove anything, and add weight if you feel its possible. Otherwise maintain the weight you lift.

I don't want to put too much stress on my ankle (recovering), that's why I bike instead of run.
So should I be doing my HiiT on day A and cardio on B? ABABABX?

I'm mostly asking, because I'm considering going back to a full-body routine from a 6 day ppl one, since it's a lot of work on a cut and wondering whether I'll lose out on anything.

Do hiit on bicycle then. It doesnt matter what exercises you do hiit on as long as you get your heartrate up. But lifting should be done properly. With breaks and giving the muscles 48 hours of rest. And doing tons of exercise is not needed either. Proper lifting and some cardio will be more than enough. Your diet is the main factor no matter what you do

Does anyone have any experience running a program like Smolov or Smolov Jr for pull ups? I'm used to unusually high amounts of back volume carried over from wrastling, so if it's a viable option I'll go for it.

Once every while like each month my right knee starts to hurt really bad, walking is hard and climbing the stairs is a test of willpower.
Should I just give up squatting atg? I'm not sure if this causes it but I'm sick of it. I squat as deep as I can and push actively my knees out so I don't suspect my form is causing this.
Maybe I just can't handle the stress of it?

I have a question about what I should expect the next few weeks/months.

>6'1
>82.5kg down from 87 (started losing weight through cardio/calorie counting about 7 weeks ago)
>SS + NOMAD (no milk)
>Added lifting to my plan 3 weeks ago. In this time my lifts progresses nicely even though I'm on a deficit of 500 a day.
>DL 60 -> 82.5
>Squat 50 -> 62.7
>Bench -> 40 -> 47.5
>OHP 25 -> 30b

If I keep eating at a deficit can I expect my lifts to keep progressing or will I stall really quickly? I want to hit 75kg before I start a surplus which should take about 10 more weeks. Keep in mind I still have newbie gains to go through.

Thanks.

Noobgains won't run out this fast.

I'm eating a little over 3000 calories a day, I weigh 155 pounds and have pretty much stalled at my weight for almost 2 weeks. Should I increase my intake a little or am I just impatient?

I train 4 times at the gym + 2 quick sessions of HIITs on off days every week.

You might appreciate this

A healthy adult male preforming weightlifting and HIIT multiple times per week, tends to need a lot more calories than they think.

Fitness tracker says I need 2800? Bullshit, I easily consume 1000 calories from peanut butter, whole chocolate milk, and half an avocado. And on top of that I'm eating 3-4 moderate sized meals, all calorie dense. I still manage to lose weight occassionally like this.

Just eat some more shit, if you're not seeing the scale go up then whatever weight you will gain from adding another 300-600 calories a day will be mostly muscle.

Eating more is not a problem for me, it's just strange because I've been eating 3000/day because I had previously stalled at 2750/day just before that. I guess that's about my maintenance then. Maybe I'll wait till the end of the week and see if anything changes and then add 200-300. Strange kind of feel after cutting for a few months at 1500 cals daily.

So I'll get stronger even if I lose 10 pounds?

How does this look for a GSLP routine, I tried going for a decent push/pull ratio, but how does it look?
Workout A

OHP
Chins
Squats
Close Grip Bench
Curls
Abs

Workout B

Bench
Row
Deadlifts
Dips
DB Rows
Abs

Am I missing anything?

triceps

Tell me brehs, should i do ab exercises or just focus on heavy skwots and diddlies ? Which is it ?

Dips and close grip bench should cover that.

why am I tired all the time brehs, I'm eating at 500 below maintenance but I still feel this even if i go +100

My left bicep and forearm are a little weaker curl wise than my right one.
I mean i work with the same weights but my left arm can barely manage while my right arm is still doing okay.
(also my left forearm is a little smaller)

Should i stop doing curls with my right arm and do them only with my left til i catch up?
And what about pullups? should i also only do left sided ones?

Anyone have any input on this?