QTDDTOT

Jesus m8 you look jacked.

Stats?

I look more deflated on the non-lifting days

177cm/62.5kg

How to fix an uneven butt? One is bigger than the other and I want it smaller.

How long does it take for creatine to fully exit my system if I've been taking monohydrate 5g everyday for 3 weeks? I've stopped taking it for specific reasons.

post that no-pump unflexed no-leaning-back front pic
and you'll be one step closer to finding inner peace

lmao you a guy or a girl?

I'm probably going to prison. How can I get fit with just my cell area and a pull-up bar?

>In b4 Rape jokes and protein double entendres

I just realized I dont have any saved kek
got this one when I ate a few pizzas and pounds of meat, unflexed but my gut is all bloated

Does fapping without cumming raise testosterone?

eat more

Sauce for that video? I remember it

Guy :(

Boxing seems like an easy way to fuck up your nose job.

lads how will the time of day I lift affect my gains? is it a noticeable one if so?

so is Starting Strength the best routine for beginners then?

it's preference
I like to do it after my breakfast settles

sadly I have no time then, only after 3 ish
would it make a difference

If you add a fourth set of 8 reps on upper body compound movements, chest isolation on OHP days and Curls on the day youre not doing chins, then yes.

Doing barbell rows instead of powercleans is also good for aesthetics.

Is there any purpose in socialising or having friends if you don't care for social status or conversation?

why does klokov wear that leg wrap thing

Having a good social network is like having a safety net. It helps against depression. And in many other situations.
If you have friends with good and productive habits then those habits will affect you, in a very positive manner. Thats one of the reasons why its good to have a gym buddy, as it enforces your lifting habits.
It also is good for your brain and longevity. Were social animals, and need social interactions to be healthy. Being social also increase the chances of getting a girlfriend or hot females to bang.

A good friendship is like symbiotic relationship were you support eachother in many ways.

Give me a good ppl routine.I've been lifting for 3 months now. Started with Arnold's blueprint to cut, dumb I know . but I made great gains and went from chubby to guy with abs. Then I snapped my shoulder up and a month later I'm ready to go again .

does working out with intensity increase testosterone/androstenol reception and libido, or does increases libido energy trigger responses which to worling out?
is it a chicke-egg situation or a cycle of mutually increasing factors?

sauce brehs

have you ever seen someone call a guy out in the gym for being weak? I cant consistently stay in the gym because I always feel like one day someone is going to talk shit to me because im a weak faggot with a really low starting point

What should I eat for energy to stay up over night? How long should I sleep? I've been working the night shift for a few months and I'm trying to improve my quality of life while there. I was trying to sleep for 5-7 hours before going to work but I'm sick of doing that and I feel like it isn't as effective as it should be. Protein?

Please help.

carbs coffee and caffeine pills are your friend

this literally never happens

when it does its just among friends joking about

I've never seen anyone talk shit to a stranger, but I have seen and received a couple form/routine suggestions in the past and the odd compliment on form.

What's up with your tits?

I'm completely new to this, but my high rep low intensity routine is fucking killing me just because I honestly don't enjoy doing this already but I don't want to be fat anymore. I tried the same routine with a high intensity low rep approach and it felt way better and I got done a lot quicker.

Am I missing something there? Should I have been doing low rep high intensity from the start or am I being retarded? Fuck this shit is complicated.

There should be very clear % of your 5 rep max for each day. Don't over think it.

Mirin everything except you upper pecs. Unless it's genetic you might want to consider doing an incline bench for once.

Everyone is always eating chicken but what about pic related?

3oz is 90 cals and 15 protein with minimal fat.
Anybody know the amino acid profile on something like this?

Answer

Never. I've had a few form pointers from obviously seasoned lifters and that's it.

What is your favorite intermediate routine? Generally prefer upper/lower split. PPL is just too many days a week for similar results. Maybe could do 5 days, upper/lower/ppl but would prefer a standard upper/lower.

Trying to improve my two miles but I don't want to hurt my distance jogging ability. What's the best way to keep the balance?

What about the salt?

About 1,120mg. It's ok though I cut back on my sodium elsewhere. Stopping playing Overwatch competitive.

male(female) or female(female)?

bumping for this

You could do the lyle mcdonald's generic bulking routine for intermediates:
forums.lylemcdonald.com/showthread.php?t=1696&highlight=generic bulking routine

well thats basically the U/L routine I posted

I used to have friends but I lost touch with them. I realised I didn't have much in common other than going to high school together and playing video games. I used to have lie self confidence so a lot of my friendships were ones that only existed because I made most of the effort to stay in touch or organise activities.

well then it's okay, download the FAQ if you haven't. Google: "lyle mcdonald generic bulking routine faq" it's the first link. I think it's okay to add another chest exercise to the routine.

I'm trying to fast to improve my mental health but my mouth is very dry no matter how much water I drink.
What's up with this?

can you be fine by just doing 2 ham and 2 quad exercises on your lower days?
like on the first lower you do hams
on the second lower quads

dont want t rex anymore and my work requires proper trousers

Mental health and hydration are not correlated.

Could be the heat, though.

pornhub.com/view_video.php?viewkey=ph56c8d808cf863

Theres more though

>three spoonfuls of oats
>two spoons of flax
>plenty of veggies on both lunch and dinner
>didn't shit at all today

What the fuck
Did I accidentally plug my ass or something

...

Nah it's like 16 Celsius in my room and I've drunk at least 2 litres 6 hours into the fast.
Is this not normal?

I just reached my goal low weight of 135 after a long cut. Now I want to bulk. How long should I bulk for/how many pounds should I gain before I start another cut?

Yeah I have the second part of this, never seen how it began, thanks buddy

I've been doing bench press with my index finger around the ring, but apparently that puts a lot of pressure on the shoulders and you're suppose to pinky around it for a narrower grip.

Currently my bench is 110kg 5x5. How much strength should I expect to lose by changing to a normal, more narrower grip? Basically, I am moving my grip one hand width narrower.

upload dat shyt nibba

My left armpit area hurts when I do pullups or lat pulldowns. Did I fuck my shit up?

Where to?

xvideos or sumthin

I did that benching for big throws thing for the first time today where you basically bench as fast as you can at 50 - 75 percent.

Why did I get the biggest bicep pump of my whole life? And chest pump too for that matter.

Nah im not gonna make an account in a porn website sorry bro

Or you could do this 5 day routine by Eric Helms:

Day 1 Lower (Monday)
Squat Variant = Squats 3x3-5
Deadlift Variant = Deadlift 3x3-5
Single Leg Exercise = Single Leg Press 3x5-7
Leg Extension 3x6-8
Standing Calf 4x6-8

Day 2 Upper (Tuesday)
Horizontal Push = Bench Press 5x3-5
Horizontal Pull = Barbell Row 4x4-6
Vertical Push = Overhead Press 4x6-8
Vertical Pull = Chin Up 3x6-8
Triceps Isolation 2x8-12
Biceps Isolation 2x8-12

Day 3 (Wednesday)
Rest 1x24

Day 4 Lower (Thursday)
Hip Hinge Variant = Glute Bridges 3x6-8
Leg Press 3x6-8
Single Leg Exercise = Single Leg Press 3x6-8
Leg Curl 3x8-12
Leg Extension 3x8-12
Seated Calf 4x12-15

Day 5 Push (Friday)
Horizontal Push = Bench Press 3x8-10
Vertical Push = Overhead Press 3x8-10
Close Grip Bench Press or Dips 3x8-12
Triceps Isolation 3x12-15
Chest Flys 3x12-15

Day 6 Pull (Saturday)
Horizontal Pull = Barbell Row 4x8-10
Vertical Pull = Chin Up 3x6-8
Weighted Back Extensions 3x8-12
Biceps Isolation 2x12-15
Face Pulls 2x12-15

Day 7 (Sunday)
Rest 1x24

Vertical Pull = Pulldown, Chin-Ups, Pull-Ups.

Horizontal Pull= A Row movement; could be Pendlay Row, Yates Row, Cable Row, Single Arm Dumbbell Row, Chest Supported Dumbbell Row, Seal Row, Machine Row.

Horizontal Push = Barbell Bench Press (normal, incline or decline), Dumbbell Bench Press, Smith Machine Bench Press.

Vertical Push = Barbell Shoulder Press (standing or seated), Dumbbell Shoulder Press (standing or seated), Machine Shoulder Press.

Squat Variants = High Bar Squat, Low Bar Squat, Front Squats, Zercher Squat. (Can be replaced by a Single Leg Exercise like Split Squats, or a Leg Press).

Hip Hinge Variants = Glute Bridges, Barbell Hip Thrusts.

Deadlift Variants = Conventional Deadlift, Sumo Deadlift, Romanian Deadlift, Trap Bar Deadlift, Good Mornings. (Can be replaced by a Hip Hinge variant).

Single Leg Exercise = Bulgarian Split Squats, Lunges, Single-Leg Squats, Split Squats, Single Leg-Leg Press.

and whys hould I do that instead of the other one?
I dig the 3/2 ratio upper to lower body since my legs are more than good

It has a little bit of volume more than the Lyle one, at least in the upper body (I autistically counted it).
And according to Helms, as one progresses it's better to divide the volume across different days. This is because it allows better recovery and you could probably lift more weight if you divide your volume in 3 days instead of 2.
Still, I've read that some people cannot handle 5 days, so if you're not feeling good just go back to the Upper/Lower, or keep the 5 day one but reduce the volume a bit.

The other factor is enjoyment. Maybe you like the idea of going 5 times to the gym instead of 4.

I do actually like the idea since I like lifting but the routine seems like it has a lot of leg shit in there

Why's the deadlift more than 1x5? wont you snap your shit or over work your CNS which would fuck up the rest of the week

also OHP and Bench seems like hell unless you do like once you OHP first and then Bench and the other time you Bench and then OHP, otherwise one will affect the other

What's the best way to choose a best bang for buck protein? dollar per pound? dollar per grams of protein? dollar per serving? anything I should look for or avoid in the nutritional info? concentrate vs isolate?

...

by the wya, where can I get more info about this/where you getting it from.

I'm going to be deloading once every 6-12 weeks so with all that plus the routine and the usual bulking at a surplus with a good diet im set to go, right?

How was your rhinoplasty procedure? I'm interested in getting it done but it's estimated $8000-$10000 in Canada since the dollar is shite.

I'm also scared of it getting botched, feels bad man.

Adjust it then.
do 1x5 deadlifts, or maybe replace it, I've heard good things about rack pulls above the knee.
About the legs, It doesn't look much different from the lyle one, if you want just reduce some sets in the exercises you don't like/want.
And OHP + Bench, both routines have it that way, so I don't know. But that's what they recommend. If you're an intermediate it looks like you should be able to handle it.

From these 2 books:
muscleandstrengthpyramids.com/
Well, the routine and exercise part is only from the training one obviously.
I learned a lot from it, it actually doesn't give you routines set in stone but teaches you the logic behind them.

shame its so expensive

dropcanvas.com/lo9r9678FP7y8C

Do you have a source for that? I'd assume dehydration would result in an overall poorer mood wouldn't it?

thanks a lot, you the man

I was thinking of simply getting rid of leg extension and single leg exercises but gotta read the PDF first

Anyone can guide me on women training after SS is done?
not thinking of following a strength path, simply building glutes and lower body in general

If i hit a PR on bench but i struggle BIG TIME on the last rep should i take another day working on that weight or just increase the weight as per SL?

PERSONALLY I would keep the weight and try to do more reps next time before upping the weight again

high rep = aesthetics (Dont do more than 12 reps)

low rep = strength

makes sense

what about intensity? and would it be smart to lift for strength after aesthetics? i don't want 100% looks

sorry about the gyno

Yes, squatting uses your spinal erectors. However, your squat still probably looks like shit.

You're not intermediate lifter. You're a skeleton. Gain 50 lbs and add 300-400 lbs to your total.

It literally doesn't matter which beginner routine you do.
Lift heavy weights and stop doing useless pump work.

I'm really enjoying nsuns 5/3/1. Feels like a more fun version of sheiko.

You can have jacked legs from doing nothing but squats, deadlift variations, and calf raises. 99% chance you aren't "T rex" and you're actually just too fat. If your squat is than 400 and your deadlift is less than 500, it's unlikely your legs are very large in terms of actual muscle mass.

Dehydration and electrolyte imbalances (along with glucose and drug intoxication) are the top causes of altered mental status.

Wow, you probably had a whopping 15 grams of fiber. You should be eating 30+. Increase your fiber and drink more fluids.

You don't bulk until arbitrary body weights are reached. You bulk until you are too fat, or you are getting too heavy for your weight class if you compete. However, if you're average height male, you're probably going to look like shit until you're at least 170 lbs, and you won't look "big" until you're more like 190 lbs.

Sounds like you strained your lat. Rest your lat.

The answer is myprotein impact whey, when it's on sale for 30-40% off. Strawberries and cream is good, as is mocha. Cookies and cream is absolute garbage.

Hard to judge without pics. Don't go over 14-15% bf in my opinion (use a calculator to figure out approximately what weight this would be). Also, don't use the 'bulking' mindset as an excuse to go on a crazy surplus otherwise you'll reach this threshold weight gaining too much fat and not muscle.

My question is how do I make friendships which are not one sided? How do I make friends who genuinely care about me?

>You're not intermediate lifter.

that calculator and bodysymmetry thing says different, I almost OHP my weight

I feel like a grip where your forearm is perpendicular to the ground is the best.

I concur with as the insane grind probably comes along with slight form deviations. Stick with the weight until form becomes fairly smooth and then increase otherwise your form may break down even more with heavier weight.