What advice would you have given your former, younger self about all things Veeky Forums-related?
>cardio Do cardio after your lifts. You'll lose weight so much faster. Hike every weekend to mix it up - get to see nature and challenge your motor skills. Also MILFS.
>diet Drop the beer and sugar - it's just making you fat. Anything microwavable is probably shit. Stock up on chicken, brocolli, rice, and bananas (pre-workout energy). Learn to bake with seasonings so it doesn't taste like ass. Chicken at 400 degrees 20 minutes each side - Italian seasoning and pic related for flavor. Garlic powder on broccoli optional. Hydrate consistently (drink lots of water).
>lifts Compounds for test/overall body composition, isolations for specific muscles. Go hard on the upper body (chest, back, delts) - you're tall and working legs too hard will make you look T-rex mode.
>posture You have APT. It's from sitting all the time + poor posture habits. Learn to sit properly at work, get up frequently to stretch/walk around. Stretch often at home. Work on glutes, hamstrings, and abs to correct APT. Hamstring curls, RDLs, vacuums, glute bridges are all good supplemental work for this. Buy a foam roller for extra tightness in hamstrings and ass.
>misc Stop watching porn. You're addicted and can cause PIED. Masturbate less too - it's exhausting your energy before you even get out of bed. Just go a week no fap no porn and you'll feel a lot better. Sleep 8 hours a night. Lack of sleep kills gains and mood.
Depends on the person. Rule of thumb if your pee is fairly clear you're good (as opposed to yellow/dark yellow).
Kevin Torres
It's usually always clear but my primary source of water is tea.
Kevin Edwards
kill yourself before you turn 23
Kevin Gutierrez
Don't just do cycling and cross country; liiiiiift!
Luke Morgan
The clearer the pee, the more hydrated you are. Drink little but often (2 sips every 15 mins, example) if you drink huge amounts of water at a time you'll just pee it right out. If you want to be hydrated for an activity, hydrate yourself the evening before, not the morning or right before, it won't do shit and you'll have a terrible cardio performance.
Brandon Martinez
I go for around 100 oz a day, I have a 32 oz water bottle that I try to kill 3 times before I go to bed.
Kayden Cook
>>diet
tacking onto this; learn to cook more than 4 things. I always struggled with lack of variety when I started eating clean.
Chicken/brown rice/broccoli gets real old real quick.
Learn to cook in general. Cooking is fun, it's a good break from whatever it is that you're doing, find the time to take an hour and make yourself something good and good for you.
Noah Wood
dont jump in the pool and break your foot
Adam Diaz
what other stuff could you suggest??
preferable with some carbs
Christopher Gutierrez
Not the guy but turkey meatballs with pasta and some nice sauce is a good one, just drain the fat mid way through cooking for extra lean meat, same with turkey chilli and rice, that's easily freezable/packable for a working lunch
Elijah Martinez
For sure I agree. It's just something I'd tell my younger self to get my foot in the door (cooking-wise). In college all I ate was ramen and vienna sausage or instant shit.
Cooper Walker
heh, for me it's >don't punch that door and break your hand >don't do the exact same thing a year later
Matthew Edwards
also i used to hate broccoli cause i'd microwave it - horrible crunchy texture. then i learned to steam it in a pot with a small amount of water (lid covered) and now the stuff cooks soft as butter. made a huge difference for me as i used to be very picky with vegetables.
Angel Wilson
What's a good amount of cardio to do after lifting? Trying to lose weight here.
Henry Young
directed at myself in 2011
1. quit eating at maintenance and expecting miracle gains, bulk and cut 2. do more volume 3. side delts, rear delts, biceps every training session 4. 500 calorie deficit is a meme, you can cut much much faster with no muscle loss and no increase in misery 5. do more volume
Adam Ward
Right now I'm doing 20-25 minutes of the stair machine after I'm done with my lifts. I used to do the elliptical, but I noticed climbing stairs gets my heartrate up/forces me to work much harder, since you have to constantly prevent yourself from hitting the bottom of the machine.
Just push yourself to your limit. The harder you work, the better the results. Don't kill yourself, obviously.
Noah Torres
>deadlifts They won't kill you if you go heavy or do them often. Moderate the intensity, hit a lot of volume, use extremely short rest periods, never go higher than a triple, and 2-3 sessions a week is your cardio. We're talking 70-80% of 1rm for about 25-60 reps per session. And you'll recover from this by the next day.
>squats You need to learn full body tension and this is the drill sgt
>pullups They don't love you, so rape them until the bitch has Stockholm syndrome.
>lift rotation Something will always feel easy. Push with more force then and choose accessories to further improve stability. Something will always suck. Hit it with volume, find a groove, and a solution will appear eventually. In time easy turns to suck and suck to easy
>food As long as you're cooking most of your meals & you're keeping your protein intake high, you don't have to obsess about every little iota of your diet.
>sex fuck more girls. If you think you have no free time, a GF or bitch will cause you to prioritize your life. Add in work responsibilities, and you'll quickly drop excessive leisure or unhealthy habits. Just avoid the ones crazy enough to stab you when they slip their meds. Which leads to...
>your dick The best health diagnostic tool ever invented for men that isn't a BP cuff. Helps diagnose stress & mental problems, bad diet, and hormone/vitamin shortfalls.
Adam Morgan
Making it is a very subjective thing but I think you're onto something user. I'm too dyel to comment on the deadlift method but agree with everything else
Easton Gomez
Quinoa is a good carb to learn to like.
If you haven't seen the imgur gallery, here's a bunch of Veeky Forums recipes. See if anything in there catches your eye.
I also watch Pretty Good Cooking on YT just to see what that guy cooks sometimes. Not always healthy, but he consistently puts out content and it's pretty easy to modify/search for a healthy variation. Just have fun with it, you have a general idea of what's good for you and what isn't, play around and find what you like.
Levi Kelly
>full body tension I just google'd this. Looks very useful. Thanks, user.
Nathan Nelson
WEAR A FUCKING RUBBER
Mason Sanchez
thanks m8s
Jayden Ramirez
Fucking study, it's actually pretty enjoyable.
Start working out.
Start reading more books
I'm still young, so my 'wisdom' is fairly limited.
Josiah Price
Take a gallon jug of water and try and finish it by the end of the day. Around 128 oz.
Isaiah Barnes
Janice Griffith?
Xavier Robinson
Seriously, any "how to this_lift" vid is going to talk about this.
Get this down, and your current 1rm will become a working weight very quickly.
Since I mentioned squats, I'll use that as an example. Once your shoulders are warmed up & stretched so that you can hold a good rack position (front or back) the bar shouldn't be able to move much if at all.
I set my feet wide, but not all the way out. Bar is at chest level but just low enough that the next pin up is too high; this is why racks/equipment with 2" spacing are a thing. I hold the bar thumbless, lean back, and pull myself up three times. First I push my feet into the floor, second I create leg tension, third I hold a second as I tense my back. Then I go back once more, but only enough to dip under the bar aggressively while exhaling hard. At this point I'm looking at the same eye level as when I squat. I move my hands in (right then left), roll my torso down (this pushes me back and up into the bar more), and as I roll back up I unrack & tense my core
It sounds lengthy, but takes all of 5 seconds.
A good repeatable set up will allow you to easily unrack your 1rm, and a good bit over if you're tight enough
Now, if you can handle the walkout in a likewise manner the eccentric is just a matter of maintaining not losing tension. After that the rep is practically done since the hard work is over.
The job of the concentric is to refine good tension. Get better there, get more reps, add weight, repeat process.