QTDDTOT - Couldn't find a thread edition

Is there any proven technique to get yourself to fall asleep when you want?

google 7 4 8 breathing or however they call it. comes from yoga, feels weird at first, but works for most

What is a good pre-workout/post-workout vitamin recipe? I've been making these eggs with banana smoothies and wondering if could add something to improve. I have no money for whey but I do have 5 chickens at home.

haven't done squat variations besides low bar, I've lurked some forums in meantime and I guess it's shitty bar placement and too narrow grip for the elbow pain, i've been doing those with basically a shoulder width grip, and having a bulk of weight supported by arms instead of my back

as for the hip/thigh pain, i got it maybe a month ago, and hurts when i flex this part even outside of squatting, ie when im lying on the side in a particular position or raising my leg to the front. It isn't impossible to squat with it, making a conscious effort to shove my knees out helps a bit and it seems to be gone after a bit of warming up, but I don't want to hurt myself. The weight is just above 2pl8, so not that much I guess

Will this get me thicc

> 3x8 OHP
> 3x8 Bulgarian Split Squats / Lunges
> 3x8 Pull-downs / Pull-ups
> 4x12-15 Leg press
> 4x12-15 Goodmornings
> 5x15-20 Glute kickback / Hip thrusts
> 5x15-20 Calf Raises

absofuckenlutely use a wider grip, surprised you havent hurt yourself. not even much wider, but enough to be comfortable but secure.

as for the hip stuff, no real input, could be a number of factors. try if you also get it with highbar, if you do, there is a bigger underlying issue, if you dont, you just have shit form and lacking flexibility.

if LONDON or twink, it might. if thicc in klokov/lascek homobait sense, holy shit no

I'm a girl

If I'm out late but I have an early work out scheduled, should I do any energy drink or some sort of pre-work out drink first? I always feel dead tired after working late on Fridays.

then it should be good for your goal. I personally have my gf also do low bar squats and sumo DLs but to each his own. dont go too heavy on the good mornings too fast.

I think it's fine as long as you don't do this everyday. Would that cause some sort of addiction?

I'm just worried about if being tired but using caffeine will fuck over my performance.

About to get my leg hairs lasered

Tell me what to expect

do your hip thrusts heavy once a week too, 4x6-8 or so. otherwise good. I vaguely remember seeing this before, where is it from?

Assuming normal work schedule, 9-5, and sleep from 10-7, when is the optimum time to go to the gym?
In the morning before work? Some time after work? Or immediately before sleep?

In the morning would be most convenient for me because the gym is less busy. Any time after work it's too busy. And before bed is enjoyable since I can eat and sleep straight away, but I don't get enough sleep for the next day.

pretty much matter of preference (there seem to be a couple differences for the body but they are pretty much negligible), I advise against working out before bed because your CNS will still be firing and make it harder to conk out

Is true?

won't that be too hard?

Why do you need double the amount of protein when cutting when compared to bulking?

Is meal timing really all that important? I'm eating every 3 hours and I hate it, I'd rather just have three big meals a day and maybe a protein shake. As long as I'm getting my macros, it's all good right?

When I use my pelvic floor muscles to prevent ejaculation, where does the semen go? I certainly feel like I would've ejaculated if I didn't use them, so there must've been cum in my dick, is this that nasty "backflow in to your bladder" shit that I've heard about?

What am I actually meant to do with a high test thread to raise my test?

i'm getting it even when squatting without any weight on me, and it hurts particularly when in bottom position. i think i got this from caving my knees in as it hurts much less when i push them out, but i still feel it and i dont know how to get rid of this

maybe stretching it will help

edge and then work out, I guess.

In the UK, what's a good offline place to buy vitamin D from? What should I expect to pay if I just want to get the daily recommended value as opposed to a Veeky Forums amount?

I just spent 10 minutes looking at pictures of Klokov on google image and Im not even homo. What has fit done to me? On the other hand, I learned that one arm cleans are a thing, and he can do more than 1pl8's worth of them...damn

Holland & Barrett. It's expensive though.
hollandandbarrett.com/shop/product/holland-barrett-vitamin-d3-tablets-10ug-60001140?skuid=001140
One pill is 3.6p. One pill a day is enough.

Am i the only one whose self esteem drops if i haven't seen myself in a mirror for 10 min? Like with no mirror i think im a fat autistic faggot but when i see a mirror i think im a ok looking autistic faggot

no, dont do it to failure and focus more on the mind-muscle to your butt than adding weight (which you still should, though). glutes are just stubborn cunts, they need the heavy overload once in a while.

hm. yeah, stretch and if it persists see a professional

seek help

ok

About 1/2/3/4.
Ive been lurking for ages with an occasional comment on some post, but I can't figure out if 1/2/3/4 pl8 is for 1 rep maxes or if they are for casual reps (like 8-12).
I'm able to do 3pl8 squat for 10 reps but I can't do 1pl8 ohp equally, if that gives you an idea as to why im confused. Pls help peoples.

pretty sure it's 1RM. At most 5RM. And don't even worry about OHP straggling. If you could legit 10 rep BW OHP you'd be a beast.

What kind of grocery list would you recommend for someone that is going to cut for the first time? I already have:
>ground turkey
>egg whites
>tuna
>skyr
Anything else? Carbs? Vegetables?

I don't normally run at all, and I kick my ass for that.
I planned a course just a bit ago and wanted to time how quickly I could kick a mile out. With a bit of walking since I'm so fucking bad I was able to make a 10 minute mile. Is this "decent" for a beginner? Got any infographs of anything I can look at for how to increase my time and endurance? Thanks.

Take creatine if you aren't already. Using creatine will help repair muscle damage from injury just as it does damage from exercise.

Am currently doing 5/3/1 BBB, and I'm trying variation 2 for the BBB exercise (5x10 at 65% for week 1, 5x8 at 70% for week 2, 5x5 at 75% for week 3), after the main lift I always change exercise, so for example today I did 3x5 OHP with joker sets and then 5x10 at 65% on bench press. Unfortunately I wasn't able to get to 10 reps on the last two sets, I got 8 and 7 reps. Should I do another extra set and get to 50 total reps? The book Beyond 5/3/1 doesn't say what to do if you can't do the required reps.

Could I get a bodyfat estimate? Tests I have done put me around 12% even though I know I'm definitely higher then that

Need routine help
>5'10 214 pounds (down from 300)
>Ideal final body goal is 180 with low BF
>moved on from fucking around with dumbbells; now have access to power cage/barbell/bench

So what routine should I do while cutting? I was gonna do Fierce Five cuz I wanted to be aesthetic, but he recommends AllPros a Simple Routine while cutting, which is what I'm doing now. Thoughts?

The fuck? Can't you get them MUCH cheaper online?

>tiny as fuck wrists
send help or am i doomed

I got a knot in the center of my back from bad sleep posture. How should get it out?

25%

5'9 or 5'10 can I stay at 190 and put on more muscle or should I just cut.
Lifting for more then 6 months but got injured so I started back in September.
175 lbs bench 2 reps
2 plate dead lift ( Lower back issue) 5 reps
140 lbs yate row 3 reps
Ohp 115 one rep

I been increasing on my lifts weekly I think im getting fat as fuck tho.

Back pick because why not

Forgot pic
And yes I know I need to shave, it grows back too fucking fast.

Can someone suggest a leg day routine for someone with Patella Femoral syndrome?

Ideal weight gain per month for solid gains but keeping the facial aesthetics from cut?

>left knee is sore, painful when I move it or touch it some time after I squat
What is this? It really makes me want to cut down on squatting. I'm pretty sure my form is fine and I'm not fucking up, My right knee is completely fine. I've tried sitting on top of my legs when I was younger, felt like my left leg was gonna snap or something, could this be unrelated to lifting? It's never really been this bad before unless I tried sitting on my leg, just gotten occasional periods in the past where I can't fully keep my leg straight or bend it too much.

On a cut, in order to preserve muscle, is it better to do more reps with lighter weight, or fewer reps with heavier weight? I always get conflicting answers.

You're fat. I'm 5' 11" and 193 lbs, and I deadlift 585, squat 455, bench 275, and weighted pull up 100x3. And I'm not super lean. You're literally overweight by BMI and bodyfat %

Heavier weight.

Force myself to get up early so im tired earlier
Limit screen time an hour before i go to bed
Melatonin 30 minutes before bed

Green smoothies with turmeric and black pepper.

Your stats mean nothing to me because we are not the same person. But good to know its time to cut. I don't look fat in shirts I been maintaining the body weight. Going to up my cardio and cycle my carbs.

How long you been lifting?

Current skelly looking for meal advice here, i'm 6'2~6'3 and planning to start SL soon. Would these meals be good? If not what would be good to add to get enough calories/protein into the diet. I've left out the 3rd meal cause that's just whatever I decide to have for dinner that day

No. Yes.

>skelly
Just do GOMAD

Does that 28 day no food/only water fast work?

How does muscle gain work when you are fat? How does calorie surplus guarantee muscle gain?

For example, I'm 230lbs eating below maintenance. Can I just eating 200 grams of protein per day and gain muscle while losing fat or the calorie surplus is needed?

Rich Piana has me eating 12 meals a day to get big. Now I am shitting blood, any advice?

>Can I just eating 200 grams of protein per day and gain muscle while losing fat or the calorie surplus is needed?
A calorie surplus is needed. YOu can gain a little bit of CNS strength by exercising if you have zero-to-little muscle mass but you wont' enter hypertrophy.

Whatever it takes

how to fix forward head posture?

Are strength gains more faster on a bulk than a cut for a complete noob?

Currently still fatfuck, but lost around 65lbs so far. What's a good daily routine to do that'll help me out so I don't have to start at square one once the weight is all gone? I'm currently way too busy to set up any consistent gym time, and I can't buy any equipment for where I live even if I wanted to. Losing weight is no problem, that's still fine, I just feel like I'm wasting an opportunity by not doing any type of workout to help to get a headstart on gaining muscle.

deadlift for butt

thats great keep going
you're not gonna build much with pushups
maybe chexk out scoobysworkshop.com

yes you are a complete noob
fucking kek

How much fat is too much on a cut?

I've been keeping my intake under 120 after I started tracking my macros in more detail.

Passed 3 days
>95
>112
>118

So why do people assume that i'll reach 1/2/3/4 in a few months when i'm fat and cutting

No

Right when I posted this I felt bad, I shouldn't have lied about dumb shit. I could easily put gym time into my schedule, I just don't do it because I don't think I'm ready yet, I want to show up looking normal at the very least. I always type how much I've lost but never where I started too, I was 300lbs at the start so losing 65 is like baby shit. I gotta grow up or something.

What are some good isolation exercises for training your diddlies?

I tore a lumbar spinal erector a while back, so I've been doing lightweight deadlifts and training rack pulls for my hip drive.
I'm at a massive gap between my rack pull and my deadlifts, breaking ground is just nigh impossible for me, but as soon as I reach my knee I can power pull it like it's fucking nothing.

I'm stalling at a 3 pl8 deadlift and a 6 pl8 rack pull.

I think I snapped my shit up deadlifting on Tuesday because my back has been in pain since then. Is it okay to lift tomorrow if I don't do any deadlifts?

Maybe, see a doctor.

because

>fat

all heavy compounds involve activation of the lower back. I would avoid squatting and be really vigilant about OHP form. Even benching I'd be wary of if the weight is heavy enough. Might want to give it a few days to be super safe. Back and shoulders are two things you DONT want to fuck with.

Damnit. I just wanna lift again, I don't wanna lose my noob gains. But I don't wanna snap my shit up for real, either. I was just planning on doing some chinups, OHP, curls. facepulls, farmers walks, situps and planks.

When y'all post current progress pics, are you flexing your abs?

No, being fat with no muscle doesn't make you that strong. You're only stronger than skellies with like 10 lbs, but in terms of strength progression i hit plateaus all the time

Is HIIT necesarry for maximum fat loss? I've been doing cardio, but not sure if its HIIT styled. I've just been simulating rounds on a heavy bag with 4 5 min rounds and a minute in between.

holy shit an actual self-aware noob, this is a rare sight. as for your concerns, go to the gym anyway, nobody cares. I started at 280lbs and nobody gave a fuck. some people chuckled when they thought I would not see it but now I bench their squat so I am the chuckler now, kek

I suppose the obvious answer would be to put your rack pull on maintenance, and spend more time pulling from the floor or a deficit even. You can do halting deadlifts or paused deadlifts too. Isometrics may be useful as well. Just spend more time where you're weak instead of keep working on your strength.

Some leg work would probably help. Would you say your back overpowers your quads? You need strong legs to break it off the floor.

Alternatively if you have access to a good rack or lots of options for blocks of different heights, you can start with your heavy rackpull, and gradually work on increasing the ROM as the weeks go by while trying to maintain the same working weight. So adjust the pins/blocks down a tiny notch each time.

no I'd say the best way is low intensity cardio at 60-70% for 40 min or more, 3 or more days per week

Relax. If you only just snapped your shit up this week, the pain is still very acute and it's likely most things will hurt. But in a week or so you should be able to figure out which positions or movements bother you and which are fine.
Once the pain has subsided a little bit, take a systematic approach to finding the positions that aggravate your pain. Bend forwards, backwards, rotate etc. When you know what bothers you, simply avoid that for a while to give your back time to heal and you'll be fine.

Heavy loads will likely provoke the pain no matter what, but that doesn't matter you can't do e.g. deadlifts with a lighter weight if that's painfree.

Whatever you do, keep training, and trust the healing process.

Cardio is cardio my man. Its basically lifting heavy with low reps or light with high reps. Whatever you're comfy with

Then stop cutting, heal, then cut again.

I have been doing SL5x5 for a couple of months and want to switch to the practical programming for novices routine since i like the idea of 3x5 volume instead of 5x5 and i despise pendlay rows. I didnt choose SS as my gym doesnt allow olympic lifts so i cant do the power clean. My lifts are
>190lb squat
>220lb deadlift
>95lb OHP
>115lb bench
>115lb pendlay
With my relatively low deadlift number, should I spend the first few weeks deadlifting 3x per week to drive it up a bit or just settle for 1x per week as the program says?
With my current squat number is it too early to add a light squat day on Wednesday?
If i can only do a couple of chinups/pullups should i do negatives or use the lat pulldown machine? Just out of curiosity, are my lifts good or bad for two months?

Thinking of doing ICF, but can I replace hyperextensions and cable crunches with hanging leg raise instead?

Also with bent over row can I do chest supported dumbbell rows instead.