/QTDDTOT/

Redpill me on milk. I've heard two arguments:

>milk is the white man's drink, it promotes healthy bones and is overall good for you

>processed milk has high levels of estrogen and increases your chances of developing gynecomastia

Which one is it? I fucking love milk but if it means I'll get tits I'm out.

Is processed milk bad for you but milk straight from the udder good? Or is all milk from cows now bad because we feed our dairy cows so many hormones?

What's the best workout I can do at home for a week while I can't get into the gym? I have a bar for chinups and that's all, I was thinking just 100 pushups and 40 chin-ups in however many sets that takes, just wanna retain muscle while I cut lol

and by chin-ups I mean pullups

It's both. Milk is a drink to be enjoyed exclusively by high-test MEN and traps as it will destroy all other males.

if you aren't GOMADtier you'll be fine, although you should definitely look into raw milks availability in your area and its benefits

Have heard 5/3/1 boring but big doesn't have enough volume, how should I add more?

>5 sets of 10 not enough volume

bertstare.gif

Depends on how much room you have. There are tons of bodyweight workouts out there that have tons of helpful workouts for when you can't hit the gym. Check our the Bar Brothers Challenge and start on whichever month you feel you're capable of.

>Be me
>Am sick
>Can't gym
What do?

BBB has plenty of volume, if you want to add more, do FSL too.

Should I cut down sets when cutting? I'm doing a PHAT variant and considering dropping working sets from 3x5 to 1x5 just for the heavy compounds.

How can I do deadlifts as a skelly without looking retarded?

Wear sweatpants and a longsleeve shirt.

Just rest, most important thing is getting healthier and spiking your cortisol and stressing while your body is trying to heal from the sickness isn't going to do you any favours

Is my protein giving me these rancid farts? Asking for my gf

It's my personal belief that BBB is shit volume that really has little training benefit but will still fuck your joints up.

I've abandoned BBB in favor of a 3 sets of 8 moderate RPE similar movement. Working better for me with less joint, tendon and ligament fuckery.

I also do at least a joker set after my main movement 5+ 3+ or 1+

Alan thrall talks about his impressions of 531 and has similar complaints but I like the framework so I'm not ready to abandon it yet.

Yes, but if your diet is consistent, It'll go away.

Good idea, thanks

I was doing decline situps and the only area that was sore the next day is the circled area. Obviously I would assume that this area would be targetted the most, but are my upper abs getting enough attention? What are some good exercises to target upper abs more specifically?

Hollow body hold?

Hey Veeky Forums! So, despite being the fat bastard that I am, I've managed to wrangle my eating decisions under control. I don't drink soda anymore, only head out to fast food resturaunts about once a week (if not less), enjoy more vegetables and lean meats, layed off the sweets, etc.

But I really need to get myself excersizing more. There's just not getting around it. I walk to work every day; that's about forty-five minutes of walking (mostly uphill) five days a week. But I think I need to do more, it's become so normal that I might not be gaining much from it. And that's from a guy who's over 300 pounds. I know that for the purposes of weightloss I need to focus on cardio, so how about cycling? I don't want to fuck my shins up jogging at my weight, or my knees for that matter.

Thanks lad it's pretty bad

Started lifting about... what is it now, like three weeks ago? Anyway, I have no idea what the names of the machines I use are called. One's where you pin weights at the bottom, then you drag a double rope downwards, kind of acting like an elevator counterweight. Second one is you sit down and then you have two handles on either side, and you push them together.
Third one is where you sit down and you drag two levers to you, and there's a pad in the middle for you to place your chest on.

decline situps target upper

Names are on the machines.

biological half life of caffeine is between 3-8 hours, like user said above tolerance and metabolism varies

Can eating too many carbs be fueling my acne? I try to avoid fatty food because it makes my face break out but then I eat more carbs to fill up that space. What kind of diet can I follow to clean my face?

lmao I'm retarded
thanks bud

Is pic related the best greyskull carriage for aesthetics? I want to get joocy, should I add in more shoulder work?

How much milk is to much?

decline crunches. sit ups target your hip flexors as well as your core. If you want to target the upper area do crunches and focus squeezing your core and on trying to bring your mouth to your dick. If these become too easy hold a weight behind your head

why do I only feel it in my lower abs then?

Do antianxiety medications have negative effects on your ability to build muscle?

I'm already going to therapy and considering consulting my doc for citalopram. Lifting, running, and exercise are already a coping mechanism, and I don't want to jeopardize my progress in them.

sorry I didnt read your post correctly. How was your setup?

...

hypothetical question

let's say your TDEE is 3000

and you eat 2000 calories, but in that is 200g of protein

and then you eat 1500 calories of candy (pure sugar and fat)

will you technically be 'lean bulking' since it's only +500 calories? or is the candy gonna fuck your shit up even though you got 200g of protein?

Yes and no.
Your body will be getting less nutrients so you won't get much out of it.
But if you're still under TDEE then you won't put weight on.

realistically, how long should it take to get shredded?
I've been at it like a year and i have visible ripples leading down the sides to my chest to my abs, but still no visible abs unless i flex

Thats what it looks like exactly in your gym?
Mine has one that is much steeper. Probably why. Additionally, my gym has the incline situp bench designed to hold your legs at the kneepit not ankle.

Yes, actually studies have found that high carbs have a bigger influence on acne than fatty foods.

Visible abs is a bitch, it really depends on your genetics and the body fat percentage you have. I weight 59 Kg and of that only 9 Kg of fat, guess where it's all found :(

Are you supposed to arch your entire back on the bench press, or just squeeze your shoulder blades together, or both?

I think I've abused preworkout too much, gone to the gym too much, and have brutal adrenal fatigue / CNS burn out.
How can I recover and get back to normal?

Swimming and biking are better for knees, less pressure on joints.

Also, lift for weight loss. Muscles take more calories then fat, so you will lose weight that way as well.

Thanks user. I have a long road ahead, but it's good knowing I don't have to fuck myself up long-term to lose weight. I'll probably go more for the cycling and long-distance walking then, and I'll go read into what lifts I can do after the cardio.

May we make it.

Stop using pre-workout so much

You seem like you have a good attitude and dedication. You're gonna make it

I've been a skinny dyel all my life who never really ate much. I recently got into lifting and have since realized the important of consuming an appropriate amount of nutrition every day. I've been eating a ton (relative to my previous diet) but I still haven't found myself putting on much weight or fat, as I expected. I'm still pretty underweight, by my estimation.

What are some good ways to get more nutrients? Any suggested foods or supplements?

In situations when I'm hungry and don't have many options (ie, late at night) what's better: To eat some shitty unhealthy food and be full for the night or just not eat anything? I'm fine with either.

More of a health question
Are there over the counter forms of viagra?
>inb4 memes llike noporn and shit

Do I eat the same amount of protein every single day or just on work out days

There's no OTC viagra, but your doc will prescribe it if you tell them you're having... troubles.
I've found Cialis is a better product, but it's around $25-30 per pill and Viagra is $1 per pill
Viagra definitely has generic forms, unsure about the other.

I started lifting about a month ago under the supervision of a bro PT (yeah I know but hes a chill dude), ever since then is when i've been noticing the lack of excitement. I'm going to start taking vitamin d, zinc, and throw in some magnesium too during this week and see what happens. Is there anything dietary wise that could also be affecting my test/user jr? Foods I dont know about?

My BF% is 20, bad but been going down and that shouldnt be the cause since it was 25 a few months ago and didnt affect me then.

thanks mate, dicks only limp for the first few times with a new girl so im probs just gonna get the viagra and keep the one bottle

How often can I include lateral raises in my workouts?
On a PPLPPxL split, currently ending my workouts with lateral raises on both push days and the second leg day.
Can I just add them into every workout for those huge delts or is that too much volume for them to recover from?

Should i see a doctor or a physiotherapist for what i think is tendinitis?

Doctor if the referral to the physio will get you a discount. Otherwise just physio.

every day, your body isn't just repairing muscle on workout days.

>3x10 225lb bench
>chest looks like shit
fucking why lads

>Increase diddlies from 1x5+ to 3x5+

or

>alternate squat/diddly each day

Both, although shoulder blade positioning is more important. More arch on your whole back protects your shoulders by eliminating some torque inflicted upon them (still, not fully flaring is more important). Some people like to arch back more, some not as much but overall you should aim to have some arch.

The doctor you're consulting might have knowledge on this.

Did some analysis of my current routine and I'm really only hitting my chest with flat bench press, and triceps with pulldowns only.

What would be some good exercises to hit chest/tris again?

Should I start doing low bar squats?

I'm currently doing high bar, but I've only been lifting for a month or so and I'm not even squatting 2pl8 yet.

Chest: Incline bench, dumbbell flys
Triceps: Skull crushers, overhead extensions

High bar is quite fine. Since you're new you might want to give both a shot and see how you like each of them. Depending on your individual traits one might feel more natural. Personally I started out with low bar but transitioned to high bar as it felt better for me.

Just got body scan, half a year of gym gained 4kg of muscles and 7kg of fat,am I going to make it ?

Is fucking a single mom with 2 kids smart? Shes pretty hot and ive been horny af lately. Im not gonna date her, thats just stupid, but we already decided to meet at her place, drink some wine and she will cook dinner. She said she would get a nanny to take care of her kids that night, so we would get the place to ourselves.
I think shes only looking to fuck and sent me 2 snaps in the middle of the night asking me to find her. I wanna do it and have her on my list of girls fucked, but im kinda afraid shes crazy and might fuck up my life. I heard stories and its scary.
Though i heard single moms are insane in bed and you can do whatever you want to them.

She is definitely insane bang like crazy just don't blow in her vagine don't be daddy number 3

I don't feel like deadlifting does much for me.

Am I missing out if I still squat and do back but drop diddlies?

Is being attracted to feet high test or...?

not him but which would you recommend more, given adequate sleep and food?

Why the fuck is everyone lifting/using machinery and taking supplements? Whatever happened to body weight exercises? Did Leonidas go to the Sunday market and buy fucking strawberry protein shakes before deadlifting a stone pillar? I'm genuinely curious

3x5+

is there any routine that keeps rest at a minimum?
let's say i'm neet and literally have nothing to do and no desires all day long except to lift
what could i do that would keep me gaining with most of my free time
how much can i do one exercise in a day
like do i have to stick to 3 sets or can i just keep going until i can't do a single rep and then like come back and try to do more like 2 hours later all day
basically i just want to get absolutely rekt every single day

Can someone rate my routine?

AxBxAxB

A:

Back squat 3x5+
OHP 3x5+
Pull-up 3x8+
Leg press 3x5+
DB curl 3x10
Tricep pulldown 3x10
DB overhead tricep extension 3x10

B:

Bench Press 3x5+
Deadlift 3x5+
Pendlay Row 3x5+
Leg extension 3x8
Prone leg curl 3x8
Face Pull 3x8
DB fly 3x8

Days off is cardio for 30 mins ~ 1 hour; rowing/swimming

just what I thought too, nais. thanks

stop eating and drinking so much sugary things.
cut all caffeine.
only take the same amount of pre-workout, each workout day.
have your last meal before your workout, say, 2-3 hours before.
when you go to the gym, limit the time you put in. so base your split on saving energy and joint fatigue. know what i mean? and when you do your reps, really focus on squeezing and using good form.
sometimes it can be better to take a day off in order for you to get your sleep and rest back in.
other times it's just an excuse to be lazy.
you should feel like you can still get a good and focused workout in without your drugs. think about it. use supplements to supplement, and use that mentality when on them.

I premade my meals and just realized I put the cooked chicken in the same container that held my raw chicken as I weighed it.

I then took the meat from there to put into each storage unit. Should I throw it all out?

Just reheat it on the stove when you eat it.

add more meals.
eat the same shit throughout the day.
drink more water than other beverages.
sugar can fuck up how much real food you can eat and what you crave.
figure out the calories in calories out shit for yourself.

the thing is those chips you got aren't what you need. it's what you crave you skinny fat twat. if you base this on nutrition alone you could eat some oats in place of chips as a more logical option. you do get past those cravings. but having those junk food options right there for you to pick is like waving cigarettes in front of someone trying to quit.

hit the chest with different exercises.

could also be the way you do your reps.

what i do is 4x10 and make my negatives slow, pause at the bottom, then push up hard, pause at the top, then repeat. this is 1 more set than what you do plus you may just be banging out your reps relative to the weight you are lifting. however this is just what has worked for me. i hightly recommend you lower the weight a bit and try what i do. 3 maybe 4 sets. add in flies, maybe pec deck machine thiny, hammer curls with forearms in front of you, etc. but the way you lift might be the focus here.

that's what bwg threads are for...

I trained for 3.5 years but stopped for 18 months due to work reasons.

before I had to stop training I was doing PushPullxLegsxFullbodyx each week. I think this split is a bit too intense since I've been out of the game.
Whats a good split for regaining muscle and getting back into the swing of things? thinking of 3-4 training days per week.

2 sets per muscle group, full body, high intensity every other day. You won't be terribly taxed with each workout but weekly volume will be identical.

When I squat with my hands stretchered out I don't lean forward and squat feels pretty clean but when I put my hands up( as if I'm holding the bar) I lean forward.
I feel like I'm leaning forward to much while high bar squatting, before it was ok but I got up to 105kg and leaning is really holding me back.
Is there some mobility I should be working on? Just feels weird that even without any weight, just holding my arms up makes me lean.

probably your thoracic area and whole upper traps/shoulder areas. tight chest maybe. be sure to squeeze your core. and don't stick your ass out like a chick creating an excessive lumbar anterior pelvic tilt.

Maybe it's your abs.
Also stare up at the ceiling.

I have a friend with scoliosis, what can he do to improve his condition to fuck him less? hes quite sportish ( bike/run/swim) 26 y o male

dietary/exercise advices anons?

Best bet is strength training to help keep his back stable.
If it's fucked beyond that then he should see a doctor.
>Inb4 Hurr Durr Strength Training memes

I really want to help him out, so taking him to gym for SS + balance training + some thai/sport massages are the way?

Thanks