QTDDTOT

Is there any way I can implement decline benchpress and preacher Curls into either of my upper Body days?

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

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

Carry protein powder or protein bars with you

You start to see facial gains when you drop below 15% body fat, you really see it when you drop below 10%. Also see a specialist if your concerned about your posture. I've heard yoga is great but still see a professional. Also go to a legit yoga place most of them are scammers who don't know what there on about.

for you ->

Your chances are getting bald from creatine is slim, its down to mainly genetics and other factors such as stress. Only one study shows a correlation and it was a poorly done study.

Maybe switch out the DB flies with dips
If you're concerned about muscle ombalances you could always add a few more set or reps to your back exercises to even it out

Who dis? Are they on juice and if so, is this achievable natty?

I need some help. I have a physical test in 3 months and one of the requirements to be deemed physically apt is to be able to run 2.4km (1.5 miles) in 12 minutes or less. I'm not exactly out of shape but my stamina and speed are not the greatest either. How do I train to achieve this?

some tripfag from back in the day
he was on gear but you could probably look similar natty if your genes and diet are good enough

That's OCB. He was on gear but he was forever second place compared to Lotus in physique and Lotus was natty but had been lifting for years with a hard work ethic. His stats we're better than OCB's as well.

google couch to 5k. you can pick up the pace a little to meet those goals in time.

Stretch out your calves, hamstrings, and hips. if you pull a muscle you will halt progress dead.

One of the most important parts about running is oxygen economy. Always breathe in long breathes through the nose then quickly out the mouth. Swing your arms with your body. Before jogging do a two minute sprint to prepare your body. Your legs need to be explosive while running and they shouldn't get tired.A 5km should be easy, as in no muscle soreness what so ever if you plan to achieve your goal. Start off by training every other day for a week and a half, then after that train every day. There are many running programs out there but I recommend this: youtube.com/watch?v=qwDUGD-NURc
Thanks user

Anybody got a good bodyweight program at home for a beginner. I also want to start lifting at the gym, how do I do it?

Does potassium counteract sodium bloat?

I'm unfamiliar with most of the old trips, there's really no repository for their info. Do you have any pictures of Lotus? That's a name I've never heard and googling shit like "fit lotus" "Veeky Forums lotus trip fit" etc. isn't getting me anything

No
Pic

Is it cut then bulk or bulk then cut?

Thanks for the advice guys.

If your above 23% body fat then cut. But its usually bulk then cut for most people because its easier to cut when you have more muscle mass.

I'm going to do the SS routine for a few months to build a base and then progress onto a routine that will help me get a more aesthetic body.

anybody have any good programs that have worked for them or any they would recommend? thanks

>started working out 4 months ago
>still definition of skinnyfat
>really not sure if need to diet or not.
>I have a protein shake after every workout

where do i go... to be honest i have seen improvement as I am an IT guy who sits 16 hours a day and now have at least some semblance of muscle. though where should I go guys help

Here's another pic of him

Do SS for only a month, two months at most. Then move onto something like Greyskull or Stronglifts for about 2 to 5 months and when your confidant move onto a PPL routine for mass or full body workout for strength
I hate to be that guy but your definitely not working hard enough. You should still bulk. Also your diet has to be on point as having bad parts of your diet can ruin other areas e.g eating something high in sugar can ruin the value of eating something such as fibrous vegetables as it can raise your insulin. It can even turn protein into fat for energy storage. Look up What I've Learned on Youtube excellent content on diet. Also up your protein per lb of body weight, i'd recommend 1.3g per pond of body weight. Plus look up intermittent fasting. Also your bodyfat is pretty high, still bulk if that doesn't effect your self-esteem.

Can I add accessories to Texas method, if so what's the max set/rep range I can do without fucking up my recovery?

fuck me man maybe its the amount of protein because after every work out I am exhausted like I can't do any more.... I think I need to up my protein but fuck man shits expensive.

How do you know when you bulk enough to the point that you need to cut

id say i would go onto a PPL, strength isn't my main goal

whats the reason for switching to greyskulls/stronglifts?

Gonna start my wife and her friend on ss. Any suggestions there both going to diet at 1200 cals. Gonna not add any accessories for a month or two. They are starting everything but deadlifts with empty bar. My wife has horrible mobility though. Can't even hit parallel in squats

Currently on an upper/lower split that seems to be working fine. Can I do pull-ups 4 times a week without massively fucking up my recovery?
Currently do pull-ups on Tuesdays and chin-ups on Fridays (3x10)

are jerky sticks good to keep my hunger down through the day or is the high sodium too bad

I'm on my second run up overhead press (5 rep sets). I stalled again at 4 reps of 110 lbs.

I theorize this must be my nervous system max. How do I get some hypertrophy going to move beyond 110 lbs for 4?

You don't need powder, try and get it from real food.
Most people gain about 20-25 pounds of muscle in the first year. When you reach that point start cutting. You can figure that out by judging how much fat you have now and in the future and figure out your weight without the fat and take them away from each.
PPL can be a lot on the body, greyskull smooths you into it. You can skip it if you want but you might find it too exhausting, just a warning. I've heard that people find it hard to adjust.

>cutting final 15lbs to finally get lean
>daily carb intake easily over 100g
>not even a week in I'm getting a keto headache

Prior to this I lost 70lbs, then bulked/maintained weight while aquiring noob gains. I never ran into "keto-flu" unless I went overboard on my deficit. Wtf should I do? I don't want to do keto, but if I keep my current macros and just suffer past the headaches will they stop?

Hunger is timed, as in your body adapts to what time it should eat. You just have to wait it out. Drink water. You'll become used to being in a state of hunger after a while.

makes sense i suppose, thanks for the help! trying to get as much info as possible so i don't end up wasting like a year and have to start over

If I'm a level 0 beginner skinny twink and all I want to do is look bigger, is a 5x5 program the wrong way to go? I want higher reps, right?

Went into the gym for the first time today doing Stronglifts. I managed 5x5 Squats and 5x5 Row but failed to finish the bench press (I carred on with rows despite the shame).

I take it I should have been doing starting strength instead?

Were you benching empty bar?

If you're still able to do like 2-4 reps then why not keep trying until you eventually get strong enough for it?

Otherwise maybe go for dumbbells until you can work up to the bar weight.

How long will it take to see fat loss (cutting) results? By no means fat but I have a gut. I understand there's variables but lifting x3 a week (heavy) and a strict 1800 calories, what's a ballpark figure?

No I was starting with 20 kgs. Had the stronglift app and I think it calculated it based off of my weight.

Not sure about that other advice, sounds like user is a hard gainer. The rate at which weight is gained varies from person to person - personally when I started I gained 10kg in three months. If you're talking 1.5kg of lean muscle mass a month though, thats great. However, user's comment about daily goals and hitting your macro and calorie targets is spot on - it will all come with time so long as you hit your targets!

Oh, that's just an estimate. Feel free to go lower than that, everybody's body is different. Plus, lighter weights let you focus on form. Even benching requires good form, mates.

Me again; side note, even the free version of the Stronglift app lets you adjust the weights. There should be a +/- somewhere if you press the weight numbers.

What are some good snacks while cutting?

going to the grocery store soon

How do I achieve /gappymode/?

Apples and cottage chees are my go to, but it's always more satisfying to save the calories for a bigger meal.

Is it ok to work out again if you are still sore? Worked out yesterday, want to work out tomorrow again but I still feel a little sore.

I have an escort coming over, I plan to cum from the BJ in the first 5 minutes but wat do if I can't get hard after that? She's staying for the whole hour

What is PPLPPLx?

Push Pull Legs Push Pull Legs repeat? Or maybe rest.

Cuddle, duh.

You're going to need a few more testicles senpai

Of course. Working out again actually helps relieve soreness faster in the long run. If you're that worried, do a light workout.

All I have is a barbell and plates. I don't have anything to bench on. I don't have a rack. I am a beginner.

Also I'm dirt broke and jobless (just graduated and moved back home a month ago, still applying).

What kind of routine can I do for the next few months to get in better shape?

I was trying to do cleans so I could front squat, press, and deadlift but that seems a bit too tiring. My shoulders can't seem to take that much work.
Any better way to train legs/core without having to clean the bar for a squat etc?

is it normal to lose clothing size wthout losing weight? if i have only started doing hiit cardio 2 weeks ago, i feel like im doing something wrong

i do it in the morning with an empty stomach in one sitting i burn 2000-3000 calories, i count my calories and every day of the week i think i consume less than what i burn with hiit cardio

maybe im just a bit impatient my pants feel bigger but my weight is pretty much the same, the thing is last year i actually lost a lot of weight but a recent depression a few months ago made me go back to being fat, i just want to lose as much weight as i can before i enter school in one month

Edge yourself

Right before you cum pinch your cock head

You'll still squirt some cream but will be ready again instantly.

I do this to all the bitches I fuck, at least the first time, and they love it.

Also I'm vasectomy proofed so be talk be careful spraying your seeds all over the place

How do you stick to a diet without junk food? I keep fucking up. Don't have any in the house, but on the weekends I'll get fast food, what do I do?

Can I?
Can I please?

gross no

arctic zero >>>>> Halo top

From what I understand, Creatine requires you to drink a ton of water.
I do drink a lot, but I also sweat ridiculously inside and outside the gym.
So it is worth taking it even though I won't have enough water in my system?

>I do it in the morning with an empty stomach in one sitting
well that's fine, as long as-

>i burn 2000-3000 calories
nigger not even athletes burn that much, you're burning far far far less than you think. Also, don't be one of those retards who re-eats the calories they burn.

You shouldn't squat alone without a safety rack. You could literally kill yourself or take a permanent visit to snap city. Get a job first and then a cage/rack, then worry about lifting. Priorities in order.

don't get fast food. Always have your meals prepped so you're not tempted by the idea of "less work". Don't go to the grocery store hungry.

Creatine retains water, so you'll be a little thirstier than usual. You shouldn't have to take that much more.

I am retarded and can't think for my self even if my life depended on it.
All i'm doing now are the flexibility workouts from the phraktured articles on the pinned thread.
I have no access to a gym what so ever.
What can I do when i have no money to spare on such high quality shit ?
what kind of clothing should i get for workout,
so that i look out for in thrift shops.
Don't expect anything from a man who secretly dug a hole under his old neighbor's shed which he rarely uses anymore and lives in it.

Both of these are fucking gross. Just get some sorbet. Shit is delicious and Talenti's pints are like 400 calories and actually worth eating.

Halo Top is fine, a nice treat if you want to stay within your limits.

>$3 loose fitting shorts from walmart
>$5 on a pack of 5 black shirts from walmart

You're working out, not going to a club...

If you want to eat flavored frozen water I guess.

exactly, you expected common sense from me.
but thank you.

How many of these should I drink before cardio? I was thinking about filling my 500ml for every workout but I'm not sure how much of 5 hours worth of energy I would need for 40 minutes of cardio.

halo top does not taste like that. I've heard artic zero is nasty though.

Is vegemite Veeky Forums approved?

I basically have it on a slice of Dave's killer bread with a tiny smudge of butter and avocado

Best way of gaining volume fast? Is it high weight, low reps, or low reps, high weight?

Ok fair enough the 2000 to 3000calories in the counter always seemed weird to me too so let me change that every morning on an empty stomach i ride my bicycle for an hour to an hour and a half i count my calories and i only eat super low calorie food once a day

How long until my body gets used to that lifestyle again and i start losing weight fast like i did last year

you don't have to get used to anything. Literally all weight loss is is consuming less calories than you burn. Just eat at a 500 calorie deficit from your sedentary TDEE and exercise and the weight will start going down a pound a week.

It literally cannot get any simpler.

Anyone do liposuction? I'm a bit of a fatty, but it is all in my belly, my whole life chubby, husky.

Worth doing to remove fat cells?

Does anyone have experience with 'leangains' or intermittent fasting or basically eating more on lifting days and less on rest days?

I thought it would be awesome for losing fat and gaining muscle at the same time and I'm really too lazy to eat so much shit all the time.

you could do the exact same for free just by dieting. And you'll just regain the weight if you don't change your eating habits anyway.

I'm doing GSLP, and people say that if I want to improve my bench, 'i gonna bench more' so is it good to include it in every workout? How heavy should the extra set be? The same as I would do usually or lighter?

lol rich kids need to fuck off

why are you looking for a shortcut for something so easy as losing weight?

you'll just put it all back on straight away you fat fuck, you need to change your diet and mentality

How can I get more masculine looking hands? I inherited my moms hands I swear.

How do I gain smooth as opposed to chiseled muscle and how do I avoid getting veiny? Wanting an overall sleeker body.

What's the site where you put in your lifts and it visualizes your muscles to show what's lacking?

>you'll just regain the weight
>you'll just put it all back on
You obviously don't understand how fat cells work, or what liposuction accomplishes.

I actually dont because I literally dont give a fuck about liposuction

if you know so much just fuck off and go do it, why would you come here and then reply to people who give you the straight up truth

if you do not change your eating habits you will become a fat fuck again

>I actually dont
>the straight up truth
God you're dumb.

go get liposuction and become magically thin for the rest of your life then

ideally after your workout if you're going to do it on lifting days. i lift four days a week and run six so on those days i lift i do cardio after my session. some days i'll run in the morning if i plan on lifting much later that afternoon, but that's rare for me and if you do that make sure you give yourself several hours to recover so you'll be in good shape for your lifting session

just do it on the days off

so your week will look something like this with C being cardio and x being rest

ACBCBCx

or go ham for max gains (although rest is good to have)

ACBCACBCAC..... etc

there's no harm in doing cardio every day since most people don't work out fast enough to keep their heart rate up for the duration, but whatever, thanks for the (You)

nonsense. Progression is progression, lifting 3x5 of weight should be enough, not to mention the AMRAP at the end of the 3rd set.