QTDDTOT

>regular yogurt
Doesn't have the same macros. I guess you can make it up elsewhere.

What useful advice you fucking twat

do i have to spoon feed you? you wanker

I have a lot of difficulty with Glute Ham Raises. How do I get better at them? I squat 3 plate and deadlift 4.5plate, but I'm 6'4 so maybe that plays a role. Any tips?

I was told recently that i have an inguinal hernia and cant do ANY lifting. Is there any routines i can do that dont focus on squats/deads? Also how can i work my legs if i cant fucking squat? Is this the end for me? Pls respond.

I've got this issue as well for a couple of years. Don't give a fuck and just lift anyway. I realize things might go sideways at some point, but then I'll take it from there.

>can't do ANY lifting
Typical doctors with their better safe than sorry attitude. Would be nice if they'd actually help you do the things you want instead.

>Hey doctor I want to start smoking
>lol ok user

Is Leg Press machine bad for the knees even with good form?

youtube.com/watch?v=6c9Uu5eILZ8

Also: clean your room user. The lobsters do

how much back pain is normal from deadlifts? Yesterday for the rest of the night I had an acute soreness in my lower spine for the rest of the night but it was mostly gone when I woke up today. I'm still in linear progression 195lbs, is my body adjusting or am i rounding?

Hey, i need advice. I wanted to do some real progress and stop just hanging around. I have been doing SS for 3rd week and it is going very well.
3Qs:
>Should I do some additional thing for arms, if yes what exactly?
>Are the extensions/sit-ups really needed if I am skinny with abs already?
>Will boxing/swimming/running effect my gains? i do each of that 1-2 times a week

Skinny fat newbie here, I've been lifting and losing weight successfully since November.
I'm currently on a cut that I've been doing for 5 weeks, I'm slowly approaching week 6 which is the 2nd week my weight didn't change but increase. I'm losing weight on my legs and arms so I can't be getting fatter, am I gaining muscle and water weight despite my kcal deficit?I'm eating enough protein in case that helps.

Help guys, I'll be going on a business trip tomorrow. 3 days, 2 of which will be entirely spent on trains which means I can't refrigerate my precooked meals and thus they might spoil by the end of the trip. Should I just do 3 cheat days, or should I just eat light on the way there, buy tons of fish and live off of that for 3 days?

It is not possible to gain weight on a deficit, the only things that come to mind are
a) you're not counting calories well enough, we all do it sometimes.
b) your metabolism has lowered due prolonged period eating at deficit

Remember it is possible to both gain muscle and lose fat as a beginner, you just need to decide which you want to focus on and eat accordingly.

Lads,
what is the bare minimum of carbs you should eat while cutting?
I just started my first cut and all carbs I do a day are a banana in the morning and a bunch of vegetables+a tiny amount of rice with lunch. Rest I eat are protons.
Is that too little or acceptable? I feel really drained in the gym but I suppose thats obviously part of a cut, right?

Have done SL for 3months and I’m day 15 of 500 cal deficit and I’ve lost 8 pounds. Am I cutting too fast or is this just noob gains on weight loss? According to symmetric strength I’m at intermediate on all my lifts and I’m starting to stall in OHP and Benching but not sure if it’s normal or if my cut is interferring with my strength gains. 209lbs 5’8 here btw

>>Should I do some additional thing for arms, if yes what exactly?
You can do curls and dips on bench days and pullups and chinups on OHP days. If you can do 3x8, start adding weight
>>Are the extensions/sit-ups really needed if I am skinny with abs already?
yes, your core has to be strong when you're going heavy. Also, do hanging leg raises and ab wheel instead of situps
>>Will boxing/swimming/running effect my gains? i do each of that 1-2 times a week
Yes, probably

>209lbs 5’8 here

My grip strength is stopping my deadlift increasing past 100kg how do I fix my bitch hands?

Im worried about heavy compounds in particular. I was born with this particular hernia and had it fixed but apparently thr stitches came lose or some shit and would like to avoid surgery. Is it possible to become yuge without doing conpounds?

Thanks much, very helpful

-put the bar in the power rack about mid thigh height
-load up 110
- hold it for as long as possible
- wait a minute
- repeat
- load more if it's too light

you can do the same with squats except it's extremely taxing on your CNS

>you can do the same with squats except it's extremely taxing on your CNS

What position should you hold for a squat

If you feel drained you're cutting too hard and/or depriving yourself of some nutrients - could be carbs.

Cutting is not supposed to suck (unless you do it for literally 3-4 months at a time). You just eat a little less that's it.

It's a myth that you can't have carbs when trying to lose fat.

Finish each workout by hanging from a pull-up bar for as long as you can. If/when it becomes easy, add weight using a belt or progress to 1 hand.
This is also great for shoulder health.

I squatted myself into a hip flexor strain/injury
Anyone of you ever experienced something similar? Whats the best way to heal, just stretch and rest?

Also, how do I avoid it in the future?

just load up the bar and lift it out the rack, dont move back

it allows you to overload the weight, your body will adapt to the stress, it's common in olympic weightlifting training

It really is that easy. I've been through the same shit. You need to get up and make yourself go to the gym no matter how you feel and do something. Just getting back into things at all will help you feel worlds better and will make it easier to go again. It will also help stimulate your appetite a little bit and should help you sleep, although maybe try melatonin at least an hour before you want to go to bed too

1000 cal deficit would be totally fine as long as protein is high enough srs

300-500 blanket rec is needlessly conservative

bodyrecomposition.com/fat-loss/size-of-deficit-and-muscle-catabolism-qa.html/

I deloaded and corrected my form. About a month later I'm back to my working weight and it doesn't hurt as intensely or persistently.

And don't think you should get your diet good first. I fell into that trap before, it only makes it harder to get back in. Just go get your lift on and the rest will follow

Let's my metabolism really did slow down even after only 4 weeks, how could I fix it?

Thanks my dudes

Yep, you can make gains on 5 mcchickens a day. Don't worry too much about your diet.

>how could I fix it?
Eat above maintenance or do intense (HIIT) cardio twice a week

no way he gained muscle fast enough to outpace fat loss even as a novice

probably the water weight, elevated cortisol during a prolonged deficit will cause more water retention

you'll weigh the same for a while and then boom you're 5lbs lighter one day

anyone knows about kinobody programs? are they good for intermediate lifters?

asking since I'm an intermediate/near proficient lifter according to symmetricstrength and I'm doing a ULxPPL(switched to LUxLPP) routine sample that I took from eric helms and tailored to my goals, which is all good and fun but it's 5 days in the gym, I can do that till around september but then I'll have 3 years of university which makes me lack in time and since kinobody trains 3x week and seems natty without pump and goat lightningts it left me curious, he's supposedly using his superhero program. And going to uni and only lifting 3x week would be fucking great in saving time for uni work

Once and for all, because everyone tells me something different. Will 40 minutes of cardio after weights have a negative effect on my overall workout?

I do the cross-trainer and my avg. heart rate is usually around 150.

I was 171 lbs on Jan 1st and am now 156 lbs. How much of that can I assume was water? 8 lbs? 10?
My lifts are mostly the same though I do feel a shit ton weaker, idk of this is just muscle loss or because I'm only eating 1500 calories.

Should I JUST deload, but keep working thru it? Or should I rest it out a bit first THEN deload?

Yeah let myself go but I was already pretty strong so I just lifted at 217 without tracking calories and got noticeable gains upper body while getting my legs to where they should be.

Do HIIT three times a week, lift three times a week. One day rest. Enjoy the cardio and muscle gains.

>Cardio uses up your calories and makes you thin.
>You need calories for gains but you also get fat.

You can't explain that.

I've often wondered about that. Do they not cancel out or something?

If you eat enough to compensate for the cardio you don't get thinner. You'll still get your gains, but it's healthy overall to do some cardio. It has other benefits than weight loss.

It is possible to lose fat and gain muscle at the same time, albeit in a more inefficient manner.

That's the Holy Grail isn't it? Clean bulk or what?

This is also 5'7 at 209

How did you get rid of that last patch of belly fat. It`s all I have left to lose it seems

Arguable, depends entirely on your goals and timeframe. Doubt powerlifters give too much of a shit fat loss until shortly before a meet for example. Organize your diet and program for yourself, there are few one size fits all here unless you are a total newbie.

yes that's also on gear and beyond his natty weight limit

Lu xiaojun is 77kg which is pretty much the limit you can get to whilst not being on high amounts of gear

Started running last week

Its been really snowy around here lately so I have been running in pretty deep snow. My ankles hurt really bad. Should I take a rest day? Kinda dont want to because Im tired of being fat.

If you've been running for a week yes, I only run for an hour or so at a time.

>not on high amounts of gear

m8 he's a world champion weightlifter, don't kid yourself that he's not doing loads of gear

Better to avoid injury than to have to take weeks/months off to heal. Just make up the difference in your calories.

...

Shit maybe I better just sign up for a gym. Reading online that finding a softer running surface can help with that.

Are chest, stomach and face the last thing to go when you're losing weight? What can I focus on cardio/lift wise to target these areas as the rest of my body is muscular and firm.

I've been lifting for 3 years but I'm still fat because I love to cook and eat a lot. Been working on it properly and so far I'm 20kg down with 20kg to go. Should I just continue to eat less and move more and let it happen gradually?

you have not lost 4 pounds of muscle in one month that is ridiculous

You can't target areas to lose fat, please don't fall for the memes. You just need to keep eating less and moving more until you are satisfied with what you see.

It might be a really low weight until you see abs and shit, because that requires a really low body fat percentage.

how much can I deadlift on concrete before I do damage to it?

>be me
>hungry
>stores are closed and no food home except for pic related
>eat it all at 2 am
>go to bed 30 minutes later and stomach is hurting like fuk
>run to toilet after 10 minutes and throw up
>the most disgusting feeling ever, half digested dorito-dough with ranch flavour
>throw up even more because of how digusting this is
>go back to bed sleep for a little while
>wake up again and run to toilet and throw up just stomach acid this time
>wake up 1 hr ago and eat oatmeal
>feel really tired and like body has no energy

Should I skip the gym today and recover from whatever the fuck that was? It's my day off and I really want to train, but I don't want to do a shitty workout

garage concrete

I recently found this protein drink in the stores and it looks pretty nice.
460ml bottle with these total stats
294 kcal
5g fat
20g carbs
41g protein
500mg calcium
all kinds of amino acids
Just... a simple whey protein drink

Could there be any sort of negative impact of drinking these? I've been having 3 of them to supplement my diet (problem with bulking as Im never hungry)
They are dirt cheap too, costing about 80 cents per 1 bottle, while a 2,5kg optimum nutrition whey protein package goes for about 60 Euros.
These damn things are literally cheaper than protein powder and they taste decent. What's the catch? Am I missing something or why is protein whey even a thing when these things exist?

it was palm oil, Don't eat palm oil. Go train, Take it easy.

Should I bother tracking blood pressure and blood glucose levels if I don't have any health conditions that require it? Will knowing that help me in any way?

I have a slight pain in the middle of my back after OHPing yesterday? It shouldn't be serious, right?

dick question

is my 7inch length, 6.5inch girth dick gonna be pleasurable for a woman?

When do i know i should cut? I am making good progress on my lifts, and i am definitely seeing more muscle definition, especially in arms and shoulders. Only thing is i have a little bit of fat on my stomach. It is nothing really bad. you can still see and outline of abs but i really dont want to gain any more? Should i cut when i reach 2pl8 bench?

You can hurt a girl with a 4 incher, you're well above average especially in girth, just get her wet first so you don't hurt her

Fuck seriously? Been watching too much porn, didn't even think a 4 incher would tickle a woman.

bro, you're fine

How does one pronounce "1/2/3/4"?

I don't know if this is Veeky Forums or what, but I think it's technically related.
How do I get pic related hair?

And I have a big fat fucking nose, and acne on my face. If I get rid of all the blackheads on my nose, will it look like a normal nose?

juan, do, tree, fo

If you're above 18 and still have acne you need prescription drugs to be honest, pop them and they'll come back, over the counter stuff wont have any lasting effects.

I'm 19 so it's not like I'm doomed.

Best full body workout plan? Lookin for 4 days a week and doing HIIT on the off days

Going back to strength training after not lifting for a few years (currently in toned twinkish body) & doing clean bulk 500 cals over maintenance.

4 day split:

Mon - Back/Biceps
Tues - Chest/Triceps
Weds - Rest
Thurs - Legs and Abs
Fri - Shoulders & Traps
Sun/Sat - Rest

For strength and mass, do you think its better to mix muscle group exercises (ex, back, then bicep, then back, then bicep), or push through one group, then the next, to fully push the one muscle group as far as possible before stopping?

Also, thoughts on this day split?

What drink is it?

What hair?

Have you read the ingredient list? See if it has a lot of sugar or ingredients you can't pronounce the name of (look into those online), then decide if you want to drink it. Really, with how food is nowadays, you should be doing this with everything you eat or drink.

Fuck I'm retarded

Does anyone else have the issue where they cannot see the results visually? I know there is progress being made, but it sucks since it isn't apparent.

chubby beginner here, lifting starts monday. Question!
I want to go with Phraks GLSP (pic related), is it feasible to add accessories for biceps and triceps? I won't be gaining much anyway, since I want to cut first, is hypertrophy arm accessory training too much for a total noob? How would I implement them as to not compromise the main lifts?
Bicep curls, sure, and what, tricep extensions?

Eat more or switch to higher weight, lower reps for more mass.

Adding unnecessary accesories is a good way to stall for no real gain. Just do the program as it is.

Makes sense. The dumb question following : how does the lower rep make a difference?

I'm 5'6" 176 lbs and dropping, due to me being an idiot I program hopped a lot during my development, so now I don't have a solid strength base. Basically I got my Deadlift to 300, bench to 190, haven't worked on squat and OHP in a long time, and never even attempted a progression for Olympic lifts. Is it worth my time to go back to something like SS and iron out the other lifts I didn't properly work on? (if it helps my primary goals are athleticism and aesthetics, with strength as a secondary, but I've heard I need at least intermediate strength to properly benefit from something like a split). Any help would be appreciated.

keep cutting

>haven't worked on squat and OHP in a long time
what are you even doing you fat shit, well done on getting your deadlift up but stop fucking around in the gym and get something done

it's hard to suggest a beginner program because your deadlift and bench probably wont improve at all, you need to make your own program, sounds like you've been in the gym a while so if you arent a dribbler it should be easy