QTDDTOT

Thanks. What's a suggested amount? Might add bodyweight squats.

Also, how should I work up to the pullups if I can't even do one (serisouly). Not at a gym so can't use assisted

This user is half-correct. Most of these diets and programs are what are fads. They're put out by health or fitness magazines (or worse, women's magazines), to sucker people into buying their shitty ad-laden product in-lure of a fast way to lose weight without dieting.

Unless you're obese or fairly overweight 12 weeks isn't long enough to lose 20 lbs of actual fat. 12 lbs plus maybe 4-5 pounds of water weight. So it's an exaggerated white lie, but a lie nontheless.

I mean, you can, but there's no real point in going every other day. Sooner or later beginner fatique will catch up with you, especially considering you're squatting every day.

I would highly recommend against bulking if you're 18% BF. That should be the stopping point for a long-term bulk.
>but i just wanna look bigger in clothes and be stronger.
You'll look fatter with a thin layer of muscle. Unless you're a linebacker for the packers, don't bulk at your level.

About half what you think you can do.

Negatives are great for improving pull ups. Jump up to the bar and let yourself down slowly.

Buying a FID bench for home, currently have a flat bench. I don't have room for both benches, so I'm worried if the FID might be suboptimal for flat benching if the gap gets in the way. The bench I'm looking at has a 2" gap between the two padded areas. Would this be a problem or will it be fine when I'm arched?

pic related

2 lbs/wk is doable unless you're already pretty lean. 1000 kcal/day deficit.

The gap won't get in the way. You'll barely notice it.

Can anybody recommend a good PHUL program? I've been doing SL for nine months, and I definitely need to progress to an intermediate routine.

...what's your definition of lean? 1000 cal deficits really aren't safe if you're under 20%. Only fatties should attempt them. Once you hit 18% I say you should just drop to a 500-750 calorie deficit to avoid hunger pangs/low energy.

madcow 5x5

if you really liked SL, you'll probably like Texas Method

At what point should I move on from SL/SS/Greyskull style routine? Is 1/2/3/4 legit, or just a Veeky Forums meme

Move on when you stop progressing. 1/2/3/4 is just a stats measurement, nothing more

Unless you're likely to reduce yourself to actual starvation to get to your goal weight, which is when you're consuming muscle tissue because you're out of fat.

The problem with big caloric deficits is mostly that people seem to want to get stronger while cutting hard.

When you're done making progress.

just started doing deadlifts today start at 25s. How long would it take to get a juicy booty Cause I got an ass like hankhill. I'm a dude btw.

I asked for a PHUL program

It'll take a few months to really notice any changes. You might want to do barbell hip thrusts instead if an ass is your priority at the moment.

So?

Thanks for the reply. I was thinking of going up to 200 lbs in ~6 months. I was just afraid after reading that 20% is already more than enough to facilitate muscle growth without eating at a caloric surplus here (or at least thats what I interpreted from the large paragraph found on page 2).

startingstrength.com/articles/clarification_rippetoe.pdf

I guess I will continue eating at surplus until i feel I look "fat" in clothes or I hit 200 lbs. More worried about strength gains right now than aesthetics anyways.

I still look at myself in the mirror and see myself as small and am okay with putting on more weight. Thanks for the input though. I will go ahead and take the two days off.

My thread will descend in the catalog so god dam fast so here I am please help

Can anyone please tell me what the fuck is wrong with my knee? I landed on a marble ledge on the inside of both kneecaps and bruised the area up pretty bad. My left knee is the worst. After limping it off for a week I stupidly thought it was fine because I still had full range of motion and just toughed it put thinking it would just get better. Solid month and a half later now the tightness is still there when I'm barefoot and its pretty debilitating. But when I go for a walk or something it goes away and I don't really notice it. Its like being active on the knee helps it but when I rest it just shits itself up again. Can anyone please help?

I'm nearing the end of my Novice Linear progression of Starting Strength and I want to go on a cut (-25%). How should I modify the routine to maintain my strength, and deal with reduced recovery ability?

see a doctor

Just accept that you'll be losing strength and lift about 80% of what you normally do.

He's a beginner. Unless he's dropping a ton of weight in hurry there's no way he should be losing anything close to 20% off his numbers.

What's the best TYPE of routine to hit 1234

That article is mostly about making sure only underweight people do GOMAD. If you just eat to satisfaction and lift the way the program says, you'll probably be fine.

Don't worry too much about the weight. Try to leave the gym feeling better than when you came in.

Noob then intermediate program involving those lifts.

See a doctor faggot, you need an MRI of the knee

Do you give a shit about hitting 1/2/3/4 for its own sake or because you reckon it'll also lead to something else?

Because those are two different answers.

As a goal but also for groundwork to establish a foundation

You lift what you lift, man. 1/2/3/4 is a nice early milestone, but don't put too much focus on it. Learn to enjoy the process of getting stronger. It will serve you better in the long term if you just see what you can do rather than trying to do a specific thing.

If you're trying to build foundation, you're going about things arse-backwards by hyperfocusing on specific numbers. There's a reason strength athletes consider their lighter, higher volume phases to be their base-building work.

Going to the supermarket tomorrow. I'm new to healthy food eating. I already have oatmeal, rice, and bagged spinach.

What other foods or spices or oils do you recommend I should get to make a healthy meal every day or morning? No lactose please I need to avoid the shits due to my anal fissure.

Healthy eating isn't about strictly only eating fresh food from scratch, it's more about portion control. You're free to have a bowl or two of captain crunch with a cup of (almond) milk every day if you want, but you just have to balance it out in your intake.

Count your calories, make allowances where need be. And don't forget, calories, protein, and nutrients are what matters at the end of the day.

But I can still walk fine. Once I get active enough its barely noticeable in shoes. I can still run and do anything really except I haven't done any real leg work since. Do I really need to see a doctor? There's nothing else I can do?

If you go in the early morning, you can often get yesterday's leftover meat for fairly cheap.

Foam roll the muscles above and below the joint (calves and thighs). You can use a rolling pin or something, too.

triggerpoints.net/ may help. Click where it hurts, match the pain to the red areas, then massage on the Xs looking for sore spots.

Well, let's look at what we know versus what we don't

>it hurts p bad
>sometimes it doesn't though
>I can connect the pain to a specific injury
>at rest it feels different than normal
>I limped it off for a week.

I'm no doctor, so I don't consider myself qualified to diagnose if you sent your knee to snap city.

I'll give it a shot. I really appreciate it.
I'm clueless to any real muscle names or terms but the connector muscle on the inside of the kneecap and thigh there will twitch uncontrollably. Its happened to me in the past though. It just feels like both my knees are just weak AF and real cracky if I'm not moving around. Doesnt help that I've always had fat thighs.

But thanks fellas

Holy shit is this true?
Wow thanks user that helps out a bit the thing is I need to have my poop to be solid and not liquidy so when I poop my fissure doesn't open up again. Eating crunchy stuff scratches my ass so none of that captain crunch or corn flakes.

>Eating crunchy stuff scratches my ass so none of that captain crunch or corn flakes.
...do you think that food digestion is a myth or something?

>Eating crunchy stuff scratches my ass so none of that captain crunch or corn flakes.
are you eating food through your asshole?

I'm not experience with this whole poop thing so I apologise. I'm just fucking scared of tearing up open my anal fissure it hurts so fucking bad it affected my squats. I just eat oatmeal everyday hoping that my poop comes out okay.

Have you seen a doctor? This sounds like something you should get a professional opinion on.

Healthy stool can be solid and clean or slimy and thick. Depends on a large variety of things.

>Be kinda sick monday night, first rest day
>Be sick as fuck yesterday, second rest day
>Ate breakfast to throw it up, went to work all day
>Couldn't stomach foods or milk, ended up drinking coke to keep my blood sugar up
>Wake up this morning feeling hungover
>Meant to workout today
>Eating a huge bowl of pasta and cheese to reload
>Don't think I'll be up to it

What's the best way to not let this impact muh gains?

UNHOLY TRIPS OF SICKNESS
GET YE GONE DISEASED FILTH

in all seriousness, it just sounds like you've got a stomach bug. Rest bro. Eat what you can and stay down.

I can't due to no health insurance. I know I have an anal fissure though and have been taking care of it carefully.

try a free clinic

Is it worse to look at porn with no fap or fap with no porn?

>look at porn with no fap
this is what serial killers do

>Holy shit is this true?
Yes. And read the weekly ads you get in your mailbox. One place by me is selling 73% lean ground beef for $1.59/lb on Thursdays.

no fap is fucking retarded, and will kill your sex drive, what you want is no porn

So it improves my autism levels and makes me more dedicated?

>Ground beef

Red meat is bad but thanks though.

Ever since starting my sex drive has only increased.

>Red meat is bad but thanks though.

It's not, but they also sell boneless chicken thighs for $0.79/lb.

How do you know you're not just spending more time thinking about it?

It's not like you have any actual empirical proof of your claim.

>Red meat isn't bad

Then why the fuck did people here tell me to go for bonless chicken breasts because red meat was bad?
>It's not, but they also sell boneless chicken thighs for $0.79/lb.
Thanks user I'll look around

>Then why the fuck did people here tell me to go for bonless chicken breasts because red meat was bad?
Because this is a troll board.

>Then why the fuck did people here tell me to go for bonless chicken breasts because red meat was bad?

Tell me user, why exactly is red meat bad?

since giving up porn I have been way more into the sex I have. Before starting nofap I would kind of zone out or think too much about the meta than the moment.

Rest. Get your flu shot next year.

You're retarded. I just told you not to give me a subjective answer and you gave me a subjective answer.

How do you know that you're not just spending more time thinking about it?

A: dumbbell press, triceps extensions, side raises
B: pullups, lunges, curls
AxBxAxB...

What do you guys think? Any exercise that I should add?
I only have two dumbbells at my disposal.

Empirically I am having more frequent, more powerfull erections excluding morning wood. This is supports the construct of a higher sex drive

Be honest dudes

Can I still get girls if I'm 5,3 (roughly 163cm)?

I have face, frame, low body fat and lean plus I dress well. But... Is it enough? Or am I a lost cause?

Also what happened to the Vikings Poster guy who used to do these threads?

Dunno.
God damnit I'm always asking for help here.

>Can I still get girls if I'm 5,3 (roughly 163cm)?
Yes. I know a guy that's ~150cm (I think) and he has a beautiful girlfriend. I think he was in a dry spell before that though, because he seemed thirsty as fuck.
He's not rich nor a dwarf.

i want to start lifting but since im a poorfag i cant get a good diet, so i was thinking on buying pic related, is it a good start?

Dont worry about your height brah, and about girls, just keep your head held high.

I posted this yesterday but nobody replied.

I don’t know what all of these means but is it telling me that I should just keep cutting and maintain my protein intake?

You can just take a cinder block and there- yoy have extra weight. One legged squats or pistol squats might be good option too. Also handstand pushups or pike lushups are better when you already are strong- less reps!

My body

...

Thanks dudes, reassuring stuff

>28% body fat
>Looks flabby and dyel as fuck
Build muscle, then cut. Or cut now and then bulk back up.

bump

What are these red spots? Ive had them since i was a child, they are mostly on my back, arms and legs

> i cant get a good diet
Can you afford food? As-in, not the shit that comes prepackaged in the frozen section? If so, you can afford a good diet.

some girls will treat it as some sort of material sin, but I know plenty of short guys with girls. Just show your confidence, don't be desperate, and most importantly have faith in yourself.

>28% bodyfat

chrissake dude, yes, cut. Cut for like 15% and come back.

The moles? Or the goosebumps?

My current lifts are 115/185/300/365 (all in lbs and 3x5) is this strong enough to do more of a bodybuilding routine, or is it essential to get to 1/2/3/4? I've been lifting regularly for 2.5-3mo and weigh 300lbs. I want muscle when this fat gets burned.

i have those to man i've been told often it's a side effect from gluten allergy
being that i have a wheat allergy i can beleive it

Those number doesn't seem to be from some dexa scan. Guess it's feeding numbers into some calculator.

This tells me you should keep cutting. Sticky has numbers for protein and total kcal. Use those. With decent amount of cardio/exercise it will take you 6 months of cutting 15 kg and to get fit.

>strong enough to do more of a bodybuilding routine?
You don't need strength to do a bodybuilding routine.

If you're weak as fuck, a bodybuilding reoutine will also give you strength, no matter what broscience says.
Since you're not weak as fuck, you should just get a program that will give you what you want. If you want hypertrophy, then just go for it.

Which is better, or are both roughly the same

5x5 back squat

3x5 back squat 3x5 barbell hack squat

Currently i am about 23% or 24% bf and i want to cut down to 10% by mid may. currently 208lbs, how should i go about it?

The "goosebumps"

So if i stop eaiting gluten then it will go away?

>cutting 14% in 4 months
give up on that goal, it's not realistic. Even with an insane cutting deficit (-1000 cal, 2lbs per week), it would take you until June at the absolute earliest to be reaching that percentage. And I'm gonna be blunt with you: You wont' make it that far on that sort of crash diet.

Start a -750 deficit. Aim to lose 1.5lbs per week. Once you exit the 20's reduce your deficit to -600. Once you're sub 15%, reduce your deficit to -500. Should take you until about April to reach 20%.

I'm pretty sure those are fairly normal. Do you have them all the time?

Do benzos affect gainz?

Anyone know any good recipes for protein balls? I keep buying the ones at a smoothie place near work and they're so yummy I want to make my own

Yeah, on my legs, back and arms. Im also prone to getting red on my chest/face.

I was doing inverted dumbbell flies, and I think I went too low. My shoulder "clicks" now.

Does anyone know any stretches or exercises to correct this?

How to work out neck without a harness? Sets and reps?

I was playing badminton and was jumping to smash and when i landed my calf started to spasm really bad and I couldn't walk for like 15 minutes. Its been about 5 hours and it still hurts to raise/lower my foot with pressure on it. I can walk but its a bad limp and hurts if i put too much pressure on the leg.
Anyone got a fancy word for what happened or stretches to do as its healing?