QTDDTOT

How much do you weigh? That's a lot of protein. I usually try to come within 10 grams of my protein macro.

Why am I not able to benchpress my own weight, but I can do push-ups fine?

>5 sets of 5-rep warmups
Nigga you're gonna exhaust yourself before you even do your 3x5.

if your conditioning is so shitty you actually think this, you really need to work on it

New to lifting. I started doing this routine a couple months ago, and I'm making decent progress. However, I've noticed that lately, I'm getting DOMS in my legs and minor knee pain in my left leg the day after doing squats. Is this normal due to adding more weight? (Squats are up to 155 btw)

Pushups arent your full body weight and are a different category of exercise. When it comes to bench, you usually for for a set of a few reps, but for pushups its for endurance. It works different fibers depending on angle and posture.
Just weighed in at 232.5, thank god most is muscle gainz, started at 220 a few months ago.
Using bb.com macro calculator, thats what it gave me for intense exercise and active job.
Idk tho.

The main set is only 1x5 on madcow.

your feet are holding up a significant amount of your weight and your hands having such a greater area of contact with the ground than with the bar helps a bit

I should add that I'm 6'0 and 18.

user, this isn't hard

Your body isn't pushing bodyweight on pushups. A majority of your weight is on your feet. Max you're pushing is 30-40% of your weight. On top of this since your arms and hands are locked into a position it doesn't engage stabilizer muscles which are harder to make a single rep of.

all I'm saying is that 20 reps of increasing weight before hitting your regular isn't exactly a way to push your strength. 3 seems like it'd be just fine.

Jokes on you, I'm only pretending to be retarded.

How do I do more a curls?
I don't have any dumbbells, but I do have a barbell.
I can lift 45-50, for maybe 2-3x8.
I want to be able to do 5x10 since that's what 5/3/1 calls for.
I also want to curl more weight. Any tips?

>Just weighed in at 232.5, thank god most is muscle gainz, started at 220 a few months ago.
are you fucking 6'7"? Anybody 6' and under at 200+ lbs has to be carrying a good amount of fat on them.

pain is indicative of form issues. Are you bending your knees inward when you squat? Consider posting a video for form review.

Forearm and grip work can help you on bicep isolations. That's what I'm doing right now.

>6'0"
>18 years old
>232 pounds
>"mostly muscle"
user, I think you bulking hard hurt your brain because there's no way you're 232 pounds of mostly muscle.

user, I'm 5'11" and at 215 lbs I was pretty fucking fat. You're telling me you're an inch taller and 15 pounds heavier and mostly muscle?

>Are you bending your knees inward when you squat?
I think a little bit on the way up. I assume that's bad, so what can I do to avoid this?

You know, I've got to throw my hat in because I thought that wide-squat stances were causing buckling knees and therefore bad, but everything I read seems to claim otherwise

Someone more Veeky Forums than I am help a few fellas out?

I'm being serious, my bf% is like 18 but I went to my hospital and they did this test and printed out this sheet that said 190 lbs is lean mass. That was about two months ago though. I don't mean to sound over my head. My current 1rms is 275 dl, 200 bp, 290 squat, and a measly 100 curl. Would a pic help? I'm broad shoulder, thick legs, skinny fat sorta.

Does this board have an Olympic lifting general anymore or did it migrate elsewhere?

>Light exercise
bruh I lift 6/7 days of the week and thats after wrestling practice and automotive training which consists of being bent over and getting fucked by heavy parts. I'd say my activity level is moderate if not borderline heavy.

>I'm being serious, my bf% is like 18 but I went to my hospital and they did this test and printed out this sheet that said 190 lbs is lean mass.
Bullshit. Post a pic.

>Squat is 20 lbs more than deadlift
bruh

>I'm broad shoulder, thick legs, skinny fat sorta.
You're telling me you have 190 lbs of lean mass and you're skinnyfat

If you don't see one in the catalog, make one.

he was referring to the BMI scale, y'know the thing in red.

I don't think you understand what "heavy exercise" means.

worth a read and better advice than you'll get from most of the retards on this board:
bretcontreras.com/peoples-knees-cave-inward-squat/

Are Side Lateral Raises really the best thing for shoulders?

>best
hard no
>good
yeah, they're great for isolating your lateral delts. on the way up, stop right before you feel your traps working to optimally isolate them and don't be ashamed of using babby weights

How to fix foot pronation during squats? Trying to help my roommate out.

Fit frog calculator says heavy exercise is 6-7 days a week, going off that. My tdee is borderline 4k.
I'm trying to cut.

[nospoiler]I'm a faggot, I lied, physical showed 177 lean weight, 50 pounds of fat and roughly 22% bf%. I'm sure its like 19.99 now but I'm shitty. I have a personal trainer still.[on/fit/spoiler]

What would be the best then? I feel nothing else really targets them to the level I want.

so if I'm 232 bw, for cutting would I take 3500 cals and 1.5 grams per lb like the sticky says? Thats even more protein, fuckin 348 grams per day. Or is it talking lean mass? In that case I'll have to go back. My goal is to get to 10% before I graduate high school

there is no objective best. there's a laundry list of exercises out there and everyone has a different opinion on what's best. you need to find what personally develops them and gives you the best proprioception of them
some of my favorites:
standard OHP
z press
front plate raises
landmine press
face pulls for rear delts

Needs to improve overall flexibility.
Specifically shoulder, hamstring, calf and hip flexibility.

How do i properly clean my tongue and get rid of all the shit on it, why is it even there.

>Fit frog calculator says heavy exercise is 6-7 days a week
you still dont' understand what heavy exercise is.

If you're just lifting every day for an hour the absolute most you're burning is 200-300 calories. The idea that you're burning 1200-1300 calories is complete fantasy.

>I'm a faggot, I lied, physical showed 177 lean weight, 50 pounds of fat and roughly 22% bf%.
You do realize how much 177 lbs of pure mass is, right? Your lifts should be way higher if you're really that muscular. And also 22% holy shit man why the fuck are you bulking.

Like I said earlier, I really really doubt your TDEE is fucking 3000 calories. I could believe 2500, but even then that is excessive. You should learn here and now that exercise calculators are notoriously inaccurate and very bad estimates for actual calories burned. In-addition, people like to exaggerate the amount of calories they burn because of pride.

Here's what you do: Eat at 2500 calories for two weeks. Weigh yourself in the same conditions once a week (in the morning, before you eat anything, after your first shit). If you're losing a pound each week, your TDEE is 3k. If you're losing less, you need to decrease your calorie intake.

You want to aim for 1lb/week. Do not adjust your intake until you have two weeks of data.

The sticky says to eat a little over free to gain muscle, but I know eating over tdee gains fat, how would I get abs and a low body fat percentage if I ate over tdee? Just lift and not worry?

How would you go about that? My roommie definitely has a flexibility issue (can barely deadlift), but is it just stretching or what?

Abs are 30% muscle and 70% low BF. You still need to work your abdominals but if you're over 12% bodyfat the likelyhood of seein abs is very low.

How much oatmeal to use for one scoop protein powder? 1/2 cup?

So do I lift while cutting until abs come in, then eat over tdee to build bigger muscles?

try something acidic before visiting the pharmacy, lemon or lingonberry or something like that. If not, ask your pharmacist.

Czech em
Im wrasslin at my school so I figured muscle first fat later. But its terribad. Appreciate the advice even after I acted retarded. Could I go lower to 2250/day or should I just start with 2500? Also what should my macros be then?

If you want abs, yes.

forgot to mention this:

you only need 0.82g protein/lb of bodyweight at any given time. Cutting, or bulking, or maintenance.

bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

There's no reason to ever eat over 200g of protein, if even.

What the fuck are you asking

The first thing anyone overweight should do is find out their TDEE, in my opinion, and to do that you kind of have to test the waters a bit. Start at 2500 cal for two weeks and record the results. If you're losing too fast, increase cal by 100 and keep testing. Vice versa too.

I find that the more BF% you have the harder you can cut with little consequence, but once you're under 20% I'd say stick to a -500 deficit.

Agree, anyone over 20% bf can just go nuts. A fat fuck cutting at - 500 kcal from tdee is a joke. Just go -1500 kcal and do it much faster, and thus keep up the motivation through superior progress.

Is there any good way to come on to my gym bro? He thinks I’m straight and is straight too

How would you want it?

try nutting in his shaker for a few weeks secretly then subtly hinting about the taste of cum

shit on his chest next bench day

>only need 190 grams of protein now
>two protein shakes literally pretty much cover that
shit, so then that means two shakes, 1 chicken breast, 4 bacon, an egg, and then 3 blocks of cheddar. 140, 21-23, 14, 6, 7.
fuck. I've been eating like a retard this entire time.
Well at least that gives me more room for carbs and fiber.
Two conflicting opinions somewhat, I'm sure that I'm still above 20 if not dead on. So I'll do 2250/day and go from there.
Now what did you mean by losing weight too fast? I know you want to keep within 2-3 lbs per week.
2lbs even then is pushing it for most people and 3 is if youre going Arnie, but did you mean I could
indirectly lose muscle mass? Or would it just be unhealthy fat loss?

This is retarded, ignore this.

Absolute max anyone who isn't hyper obese should cut is -1000. I'd say your limit is as follows:

BF >40% (-1500)
BF 30-39% (-1000)
BF 26-29% (-750)
BF 21-25% (-600)
BF

this is dumber than his post

kys pussy boi

>I know you want to keep within 2-3 lbs per week.
dude losing 2 lbs per week is on the extreme ends of things. You want to keep it 1-2 lbs per week max unless you want to lose muscle too.

ignore shitposter samefag

Your protein macro is 285g/day?!

read the thread, he clearly had no idea what he was doing and was bulking at 20+% BF.

lmao

Yeah I fucked up on the wording, I meant to say that the max should be 2-3. I'm fine with losing 1lb a week. But you answered my question now. In the first two weeks if my deficit is too big, will I lose muscle? Or only if it is continued? I want to do 2500 but at the same time I'm lazy and want to jump to 2250.

stop being a retard and regurgitating livestrong content
strongerbyscience.com/realistic-training-goals/

>thought I'd use the qtddtot for once
>one nigger doesn't know shit and tries to get help after being caught in a crappy lie.
>10 other people chime and now he probably cant learn shit

If I were to make a bowl of oatmeal using protein powder as flavoring how much oatmeal should I ration for one scoop?

this your first time on this board?

finally upped weight on deadlift. 3 clips of my form. how do i keep my upper back flat without pulling my head back

Oh, so sorry, he can lose up-to 2.3 lbs, not 2 lbs per week.

Just for his sanity let the dumb kid have a few extra calories after eating like a dumbass for a few years.

How bad for you is an over/under grip on deadlifts, really?
I tried hook grip but my fingers can't take it and slip anyway.

Okay Its getting late and I gotta go to bed, but to recap from what you all is this;
.82g/lb of body weight for protein
To find tdee, start at 2500 and record results first thing at the end of each week for two weeks after pissing/shitting. W/ no clothes on.
Increase by 100 kcals if losing more than 2.5lbs as mentioned below or decrease by 250 if losing too little
macro and tdee calcs are shitty
According to this user and the source, I should aim to lose 2.5lbs per week since I am 20%+ bf%.

I'll start tomorrow. Honestly I don't really care if I lose some muscle while cutting since its really fucking hard to lose muscle when hitting the right macro and lifting... right?

I shouldn't really be talking but my pt said the reason your upper back is rounding off is because you might be using your traps instead of your lats.
Also don't lean back so much.

You need to strengthen your grip. Do forearm exercises and hangs.

Turn your toes out if you dont already

virtually everyone that lifts serious weight uses a mixed grip when shit gets heavy, just use double overhand during your sets until you need to use mixed grip

ehhhh, I don't know if I'd trust that entirely. 1% of bodyweight per week is really really optimistic and over 2lbs a week for a non-obese person is excessive. Hell, a -1000 deficit for a guy under 25% is excessive.

Are...are you lifting in skinny jeans?

I would highly recommend against the other anons advice of 1% of weight per week. That seems excessive and will lead to either fatigue, increased cortisol levels, or muscle loss.

Try aiming for 1-1.5 lbs lost per week. Once you hit 20%, decrease your deficit to -500 for safety. No reason to rush it on a crash diet.

really nice research you got backing your completely unarbitrary claims

I lost six pounds in my first two weeks of Keto

That seems like not much to me. Am I destined to lose two pounds per week max going forward? Have I already burned my beginners ease?

I’m 6’4 226lbs now

a really trustworthy post

oh yeah sorry I forgot we're in a rush to lose weight as fast as possible and that are no repercussions to potentially losing too fast.

if you honestly think someone at 15% can lose 1.5 lbs a week you're retarded. The body doesn't work in a linear fashion. Thoretically you can lose up to 2.3lbs a week but in actual practice this is almost never the case.

good argument.

You can almost be assured some of that was water weight.

urs too xDDDD

they're like leggings but really fucking loose

he knows it's water weight that's why he was concerned why it was so low
you're a big thinker boy aren't you

Lol ease up on the scoops there buddy. Unless you're heavily cutting (or bulking?) and weigh 120kg shredded, there is no way you need that much. 1g per lbs of lean mass or 2g per kg bodyweight is plenty. I understand you are aiming high but thats just unnesecary.
I weigh 80kg, 175cm, bit below 15% bf and i aim for 150g+ a day. Higher is better, but only to a certain point. You consume nearly double.

>ease up on the scoops
you're never gonna make it my man

I drink like four gallons of water a day (no joke) so I think I probably haven’t lost water weight

hydrogen peroxide 10%
leave it in your mouth for a while
dont fucking swallow
it will start to fizz and loosen up if not remove the majority of plaque and gunk from your mouth
rinse with water then brush your teeth as usual
cleanest fucking mouth ever

That's not literal water in your digestion, water weight is the water retained by your cells. Drinking excess water wouldn't increase that. Sodium intake and stuff like keto changes that.

Please post a pic

Dis gun be good guys

You're either way over 18% or you've got the genetics to become an elite level natural bodybuilder at age 20.

Hey guys, didn't get many answers last thread.

I've been on a long ass cut.
I'm now 2kg away from hitting my goal weight before I start my bulk. Once I lose those 2kg I'll be around 10-12% body fat.

My question:
If I work really hard, mentally prepare myself etc lift heavy as I have been, and get the right amount of protein,

Can I lose those 2kg in 2 weeks? Will I lose a lot of muscle if I do this considering the above?

I kinda want to wrap up this cut and get to true muscle building already, that's my mindset

>Can I lose those 2kg in 2 weeks?
no. You can't rush fat loss.

Veeky Forums tells me that I find myself to be less hungry through the day if I eat all of my meals for that day in one sitting because doing so causes me to spend most of the day in ketosis, but if this is the case, why do I not suddenly start feeling hungry after I've drank some tea that had 200g of sugar in it?

ketosis has nothing to do with meal timing and everything to do with carb-ingestion. Whoever told you you'd be in ketosis has no idea what they're talking about.

Also, what's the point in eating all your meals at once early in the day? You'd make yourself feel full for 5-6 hours and then be hungry by bedtime. It's better to space them out with larger meals placed at dinner time to leave you satisfied before resting.

>Also, what's the point in eating all your meals at once early in the day?
Efficiency, and as I say it makes me feel more full.

Help me Veeky Forums. My delts are lagging behind. Can you recommend any additional excersises? I'm doing dumbbell OHP, behind the neck press and lateral raises at the moment.

How do you guys work out in the morning without coffee?

if im supposed to eat at maintenence or 10% surplus, do i eat more on gym days to compensate for the energy lost? how do i estimate the energy spent in the gym? i do gslp