QTDDTOT

/fast/ seems dead ATM

I've been on a 20/4 fasting cycle for about 11 days, my 4 hour cycle being 11-3. I usually only eat one protein bar and something like muscle milk or a protein shake, totalling ~490-600cal. The must substantive meal I've eaten was a plate of Pad Thai on Tuesday. Im taking a vitamin daily, and drink only water and creatine+scoop of pre before I hit the gym.

Started at 255, now at 248.

Should I keep lifting? Switch to a more cardo-bases regiment? Weekly I do about 6 day split, PPLxPPL with about 2hrs cardio a week, usually uphill jog, cycling, or stair machine.

Any general comments?

what do you guys use to measure body fat using calipers? The little piece of paper that came with it says I'm 23.4% but this website says 20%. How fat am I really?

This website
weightrainer.net/skinfoldbf.html

there is already a qtddtot thread going

search the catalog before making threads unless you like ruining both of them.

bump

crossposting

Protein powder is actually extremely cheap compared to other sources of protein. It's by far the cheapest form of quality protein available. Only eggs are really comparable for price per g protein

What can I drink daily at a manual labor job without getting kidney stones or too much of. I already take protein, BCAA, and a creatine supp while working out. Anything that can help me get bigger while throwing around heavy packages?

I need help with my routine.
Right now I'm doing 5x5 with a few accessories and made ok gains.

102,5kg/226lbs x1 Bench
62,5kg/138lbs x1 OHP
95,5kg/214lbs x5 Squat
132,5kg/292lbs x5 Deadlift
(Scared of going 1rm on Squat and Deadlift desu)

Thing is I started working as a nurse (male, don't hit on me silly girls), which is also holding back my leg gains as I'm on my feet for 12 hours in a normal shift.

Problem is the irregular schedule, for example
Mo/Tue Off, Work 12h a day We/Thur/Fri, Sa Off, Su Nightshift.
And the next week it's a whole different thing.

I like working out when I have a free day, but 5x5 isn't really a programm you can do on 2 subsequent days.

Should I just man up and work out Mo, We, Fri even if I have a 12h shift on one of those?
Should I switch to a different routine?

Is it possible to get a decent workout with resistance bands and bodyweight excersises? Should I just get some weights?

You can get a decent workout, but it would be much easier to make gains with weights.
Any PPL really, consecutive days shouldn't be a problem
water, buddeh

I meant a suppliment that would help maximize around the clock gainz, I already drink water, just thinking I could drink something more efficiant.

Bumping for advice.

has anyone here experienced with minoxidil?
I have very little hair growth (a bit on the sides, chin and moustache but that's it) and an absolute babyface at twenty years of age
I got to the point where 15-16 yr olds won't get asked for their ID for alcohol but I can't even buy sips™
my father got his beard with 27 so there is indeed hope but I'd like to speed things up
are there any consequences? can I somehow fuck up my receptors with it?

I literally wrote that the old one is getting too high

Why is Symmetricstrenght 1rm and general weight/reps value weighting so broken?
Adding 2.5kg-5lbs is worth LESS than 1 more rep.
10lbs worth less than 2 extra reps

I have this, apparently pretty common, situation with my shoulder. My collarbone is supposedly fusing with some bone near my shoulder. This has been leading to paid during BENCH but not OHP.

According to the specialist I saw, I should be good with low weight high reps on bench, and eventually it will "heal" and not hurt anymore. I spoke with him in April.

Before injury, I was benching 295x3 or so at my top end working sets, and repping out 225 for volume after my main 5/3/1 sets. Now, I can tell something is up at 135lbs, and at 185lbs x 10, by the 10th rep it's starting to hurt. I did 225x4 and it was an ordeal.

I guess I'm wondering if anyone else has dealt with anything similar and what sort of time gap can I expect from rehabiliatory lifting to heavy, again? Also, I saw AthleanX recommended a modified, almost half-rep lookin bench for dudes coming off shoulder injuries--any experience with that, as well?

2nd try:

I am coming from a PushLegsPullCoreCardio 5 day routine. I was approaching it the idiot way: doing 5 of the strongest exercises I can come up with at least 3x12, at the end with a 4 set until failure and a negative rep that destroyed me completely.

Anyway, I was not happy with it because it is really exhausting and takes minimum an hour, mostly an hour and a half. So I am trying a new program.

It consists of a 2 day split, one day upper, one day lower body. Over two weeks the plan is AxBxAxx, BxAxBxx. Nothing special. But!

Would it be a problem to ditch the rest days entirely as the workout on day A does not interfere with the muscles of day B, so B would be the rest day after A. You know, for super compensation. Or would I just fuck myself up?

the short heads of my biceps are lagging. what's the best way to hit them? wide grip spider curls? incline curls?

That site is fucking stupid

>My collarbone is supposedly fusing with some bone near my shoulder.
What the fuck kind of disease is that?
That sounds freaky
Isnt it just rotator cuff inflammation due to not retracring the shoulder blades properly while benching?

When I squat (at parallel or below), I get a kinda painful tightness in the outside of my hips.

Should I stop squatting, or push through and make my body adapt?

Your presses will most likely go down a little but you'll probably get some pretty good tricep and chest gains after a month

Probably desu, if looking DYEL is your main concern, I'd focus on higher volume rather than strength training. You will get gains from strength training but they won't come up as quickly as if you trained with much higher volume. There's one guy that posts in CBTs here that has a pretty great upper body but only benches around 205 after lifting for 2.5 years. I'd say that once you could bench 225 for a 4x10, you'd probably be out of DYEL mode

My buddy going to the gym with me has some sort of testicular injury where he cannot lift over like 50lbs or something. His goals are not a set weight, (he weighs about 170lb) but he is simply aiming to be in better shape, feel light on his feet, etc. Any workout plans for him or protips from a Veeky Forumsizen?

Missed a week of lifting. For situations like that, do you want the first day of lifting to be light?

Can I call someone out if they say "I can do 20 pull-ups," and then get on the bar to do chin ups? I was shouted down pretty intensely when I made the distinction

How to fix iliotibial band syndrome? Pin like pains where jammies meet the band.

Also do you lot count whatever max you guys get in squats if you use knee wraps?

Only a week, you're fine to go on as normal

anybody know?

"Pull-ups" are to Veeky Forums what "clips" are to /k/

Most people are wrong, but it's not worth the hassle to correct strangers

Beginner here; am I better off following Veeky Forumss Greyskull LP or a 6 day a week PPL?

Dunno about the first question but I think knee wraps are fine for maxing

Can i get pic related type of physique by doing only planks?

no

what happened to /owg/?

My high bar squat is 20% lower than my low bar. This isn't normal, right? Any ideas on what I might be doing wrong?

I work a manual labor job and I'm pretty sure it's the cause of my lower back pain. If I start lifting will this solve the problem or make it worse?

Deadlift with good form could help strengthen the muscles in your lower back

Other anons in the military, how do you keep a lifting regime going?

I was Veeky Forums before I joined, but after about 2 years, I just don't have the motivation anymore. I'm about to get out in a year when I ETS for those GI Bill gains so I'm trying to get back to being joocy. How do you guys handle the constantly packed on base gyms?

What are some good intermediate strength routines? 5 months lifting with GSLP fit version. Lifts are stalling pretty hard, deloading constantly so I think I need to move on now. Bench 65kg, dl 105, squat 85, ohp 42.5.

if i mix flavorless whey protein with a blended orange and some lemon juice it wont curdle or anything will it

I don't know your answer, but did you make solid aesthetic gains on it? I'm about to start it.

not a fitness related question but I missed my midterm today so what's the best way to go about killing myself

Shoot up the federal reserve
t. Happening meme man

Bumping this, anybody have an idea?

Stretch before you lift, if it keeps happening talk to a doctor.

Sorry this is a blogpost

>Uni gym redid entire weight floor
>They took out over half the always filled benches to add powercages everywhere
>So many powercages with a bunch of those colored plates you see crossfitters doing pointless exercises with
>Had to fight over one of the remaining benches with the entire male gym population meanwhile all the powercages are empty except for a lone braphog bootysignaling to nearby males

When will the leg day xD squats meme finally die

Nope

Can i lose fat and gain muscle if i eat below my TDEE but still get enough proteins per bodyweight?

I have literally no muscle, being a skinnyfat blob of shame. Would noob gains take effect on what i said above?

My right arm is noticeably larger than my left.
How many extra sets should I do on my left to correct this shit.

Drag flat bench into power cage. There u now have bench from which to press.

Will it be harmful for my body, if I start doing cardio (biking and running) the day after lifting?
So my week would look somewhat like; LCLCLCx (L for lifting, C for cardio).

Heard it would be painful, but the increasing blood flow would help against DOMs.
What does Veeky Forums think?

What are the best vasodilators to use on ec stack?

preferably non-prescription?

currently just dumping a teaspoon of cayenne pepper in my mouth every day, and it seems to be working but idk if its a placebo effect or what

You should be doing at least a little cardio every day if you can. Running will hurt if you've been squatting but if you can do it you absolutely should.

just fap with both arms user

Lately while lifting, the weight will sometimes just drop on one rep like I'm not even holding it and I have to catch it before it completely bottoms out or falls on me. I usually feel a bit lightheaded during and after but can continue the set.

What does this mean? How do I stop it?

I routinely wake up with a stiff neck. Or shoulder pain. Or upper back pain. I guess it's like a crink in my neck that I can't shake, or that keep recurring? When I get it it becomes really painful to turn my head to look behind me, for example

I sit in a chair all day for my work so that might be an issue, but is there anything else I can do to help alleviate this pain I'm always getting? Is there a lift I can add that'll help strengthen this area, or stretches that can help?
Are standing desks a meme?

Well not aesthetic by any means but I'm much bigger now with some muscle too. Used to be like 65kg skelly, now 78kg. I suggest you do a clean bulk unlike me if you wanna look good shirtless.

I'm trying to nofap.

When wrist rolling, should I do flexor/extensor (normal rolling) or radial/ulnar (sideways) first? Gonna do both anyway but they do overlap and I want to get the most out of my high volume forearm rape.

GSLP book literally has bodyweight shit built in as conditioning, so nope, no problem if you dont overdo it

Veeky Forums greyskull was made by a drooling retard, go read the book and choose a better one. but yes, that.

If I work out at home and alternate upper/core and lower body every day is that enough rest?

That's fine

How do i grow my shoulders big as fuck? Tons of volume? or tons of weight?

seriously i want big ass delts

dieded. the only couple notable olys on Veeky Forums seem to have gone MIA and panzer rather chooses to troll /plg/. we do have occasional threads but its just noobs asking with nobody really answering

unironically be big enough so people let you work in without questions, also lots of bodyweight progressions whenever bored and not in the gym

>Veeky Forums greyskull was made by a drooling retard

I might be blind but I don't even think fit has a greyskull routine in the sticky

Is it possible to just be biologically unsuited to barbell benching? I've always been considerably better at overhead pressing and even dumbbell bench pressing. Like to the point I hit a 135 overhead press for reps but can barely bench ~150.

I had my form checked multiple times and it's fine. Is it possible to just not be suited to barbell benching?

Just sit in a full atg squat position with no weight for minutes at a time until you are used to it

Can anyone post some good playlist for working out, no hip hop,no dubstep, no trap.

sleep without pillow if you do, dont sleep on stomach if you do, sleep on floor exclusively for three weeks then every other day, get deep tissue massage for related areas, get ergonomic chair, get posture looked at by physio and do the stretches and exercises s/he gives you, do more rear delt and trap work

Body recomp

nope but there is a Veeky Forums branded gslp template floating around here that many people follow but it was made by an autistic brazilian manlet using pics of his friend to pose as a tranny online who also happened to not know a single damn thing about lifting and got many things that make up the core of greyskull templates super wrong.

yeah thats about it

uh which one, the thing that gets posted on reddit all the time? cause that just looks like regular 3 day greyskull

I don't know what the fuck to eat, my diet is basically the mediterranean diet(surprise, I live in a mediterranean country so its normal), I know the ingredients to consume but no fucking way to put it together for variety
gets a bit boring eating steamed veggies with grilled fish after a while(still delicious though)

Is sets of pullup/pushup/burpees to exhaustion enough conditioning after lifting to sort out my cardio?

fasting is how i got from 225 to 176.

shit works

what is the consensus on fit about DMAA/DMHA/DMPA etc. based preworkouts? are they safe/effective? I cycle between them and have off days and weeks to prevent building tolerance/addiction. any difference with just staight up addy

no not phraks, thats kinda neat. pic related is what I mean

how tall?

other than the curls it's almost the same thing though. I mean there is only so much you can do (or fuck up) with bench/OHP/squat/deadlift and rows.

What mode will I achieve by doing a set of 200 on the rowing machine and then 10 laps at the pool? I do this every Monday.

I get pain in my lower back immediately after re-racking when I finish with some heavy squats. How do I fix this?

just do some hiit sprints, pull ups and push ups aren't good for cardio

Aquatic mode?

Best case scenario ottermode, probably gross runnermode though

So is there any list of exercises that you can do with other equipment for similar movements/muscles trained? Like for example dips or dbb bench instead of barbell bench

I know for lateral raises you can do with plates instead of dbb but do they train the same muscles/work the same way?

...

>be me
>do strength foundation program
>move to bb-esque program for more aesthetic gains
>go back to compound movements and bodyweight focused program

tell me how this wouldn't work for getting swole, then maintaining those gains and focusing more on strength

Thanks