QTDDTOT

OP here

Thanks dudes

i'm not a big guy, i'm a manlet, never been obese, and i've seen 2-3lbs fluctuations off of average between days, mostly tied to sodium intake changes or different amounts of carbs the day before
>a LOT
is fucking specific enough for you. like i said in the original response, just track a moving average and compare it to a prior moving average, and then the variability that YOU have, which will be different from mine, will be cancelled out in your analysis because you track a trend and not a point in time, b/c going from point to point might catch the wrong days and fool you

most rep range calcs put 8 reps around 80%
so around 1rm of 62-63kg for you
idk if you'll make 100kg or not, but the process is the point and improvement is the goal

My left arm is approximately 5cm (2 inches) longer than my right arm and my legs are different length.

Can this be a reason why I seem to have trouble progressing beyond 1pl8 bench? I have a lot of trouble keeping form and / or balance correct doing squats, bench, ohp...

Any point in taking beta-Alanine before workout if you're trying to lose weight?

>been eating literally anywhere from 700-1000 calories for the past 2 months hoping to get to GW by summer
>1 day/week at 1500 to not stall metabolism
>meticulously logged, tracked to the gram
>weight steadily going down on schedule
>weighed myself today
>gained 8 fucking pounds

Am I bending thermodynamics and natural law here? That can't be just from water and shit can it? 8? 8 whole fucking lbs?

>that sounds like a bit much

it's not, i fluctuate between 4-6 lbs any given day

My ankles hurt really bad after running every day for a week.

What kind of cardio excercises can you reccommend for someone who does not have a gym membership and is not running? Trying to heal up

Jeff from athlean x says all the fucking time that if you eat on deficit with a lot of protein you can get muscle and lose fat at the same time.
This is against the idea of cut/bulk, what do you guys think about that?
I am afraid of wasting my time fooling around on maintenance.

Bike specially if you are fat.

I'm looking for a simple 4/5day split.
I've doing Greyskull for a few months but I want to see more progress in aesthetics. Where I work I have a gym for free and an hour break. So the work out needs to fit within an hour. I'm considering doing something like PHUL.
Any suggestions?

Don't wanna do a PPL? Seems like the go to routine for aesthetics. Coolcicadas one is popular

lyle mcdonald's generic bulking routine, it's a 4x/week upper/lower split
do the compound exercises ulul mon-thur and blast a bunch of the isolation stuff on fri

that'll work for fat beginners
once you're either lean, or advanced/strong, or both, it won't
which is why cut/bulk is the wisdom of the ages

bike if you have one; swim if you can. brisk walking. not having a gym rules out most machines
rounds of army-style calisthenics might work. look for a pirate copy of us army fm 7-22 and do the prep drill and then rounds of the conditioning drills during your cardio time

yes it can be all water
that's why i said upthread to track a moving average of weight

Why did they change the board's name from Fitness & Health to just Fitness?

A bunch of retards came here thinking this was a substitute for medical evaluation

Does edging (masturbating without cumming) cut my gains?

My squats suck.
What are some supplemental exercises I can do to improve my glutes and quads?

Kinda new to this Veeky Forums thing.

I'm 180 cm / 5'11'' and weigh 72 kg / 158.7 pounds and my goal is to gain some muscles.

The workout I've been doing is The Ultimate Full-Body Dumbbell Workout by BodyBuilding
It's 2 times per week, around 40 minutes of exercise if you count the warmup and time between sets.

Is this workout enough or should I do SS or something else?

masturbating before going to the gym improves performance and gains. Stop falling for nofap bullshit.

>improves performance and gains
Actually no, you get fucking tired

fapping is ok, porn is bad

Test spikes immediately after orgasm.
Additionally, masturbating once daily is associated with higher sperm counts and healthier, better-formed sperm.

This.
Masturbation is an evolutionary behavior. Our ancestors with urges to masturbate similar to those we have now reproduced better based on these principles.

If you wanna do nofap to motivate you to find a real girl to fuck, or whatever, that's fine. But, don't delude yourself into thinking that it's more healthy. The research into the health effects of moderate, regular masturbation is clear.

What if I masturbate every night before sleep?

I hurt my wrist pretty bad early last year and it still hurts now depending on how pressure if against it.

I just started lifting again today. I weigh 136lbs @ 6'0. I was able to do most of my normal routine but I can't curl. Any kind of movement that involves my palm facing up absolutely destroys my wrist. So I can only do hammer curls.

My question is what exercises can I do to train my forearms? My main exercise (bb wrist curls) is now out of the question.

Hopefully I will be able to do chin-ups still as well but probably not.

As long as it's not excessive (more than like once a day), you're doing your body some amount of good rather than harm. I find that shit to be better than sleeping pills as long as you don't get compulsive with it.

when to cut and when to swtich programs? stats
5'9 170lb running GSLP

BENCH - 160lb
OHP - 95lb
BBR - 115lb
SQUAT - 180lb
Chinup - 5 reps
DEADLIFT - 200lb

What is a good High pull alternative that wont fuck up my shoulders?

i've been on a 1000 kcal deficit in keto for the past 5 weeks
yet i still havent lost ANY strength
stats are exactly the same as before the cut (2/3/4/5)
i did lose 15lbs, and 5inch on stomach

what is this sorcery?

I'd say that's slow for bulking. I once bulked 20 pounds in a two month period. Yeah there was some fat gain, but that should be natural with bulking. During that period my squat max went up 50 pounds, just as an example

switch so stronglifts, got me to 2/3/4/5 easy
you 2 are almost skellymode (no offense) so eat more

I broke my collarbone a few months ago and had to wear a sling for 3 months. The thing is, now I can't straighten my arm out completely or put weight on it without feeling pain. What are some stretches I can do to fix this?

im skelly mode but face fat so i wanna cut for defintion in cheekbones but guess ill go to 180 and cut but what program should i use to cut?

Currently bulking keeping it clean eating. I lift three days a week with two days of swimming in between, resting Saturday and Sunday. Do I need to eat at a surplus on rest days too?

front squats
lunges (back or forward, db or barbell)
weighted stepups
good mornings
leg press

Is that actor still fucked irl?

Are ab wheels a meme or is it actually a good ab exercise? How often should I train abs and on what days? I'm currently doing Stronglifts 5x5 with Chin/pullups on OHP day and dips on bench day.

I've been doing pic related everyday for a little while but does anyone know of a better routine? I've noticed some mobility gains but I'd actually prefer something with a few more stretches.

Forgot pic

Lat Pull 3x10 100lbs
Chest Press 2x15 40lbs
Seated Leg curl 2x15 85lbs
Diverging Seated Row 3x10 50lbs
Converging Shoulder Press 2x10 40lbs

How do I escape DYEL mode in the second and last exercises?

how to get best possible conditioning (besides working out) without running?
>can't run
>can't jump ropes

>can walk with pretty fast pace (enough to increase heart beat considerably)
>can bike

what is the best choice? go for fast paced walking with longer distance?

To those Veeky Forumsizens that are sexually active:
how long do you last during sex?

Currently I last around 40-60 mins, although a lot of the times longer, to the point were I just tell her to stop (if I don't fap, maybe next time I'll last a little less). I don't masturbate very often, maximum once a day, although most of the times I go 4-5 days between sessions. Is this a sign of low test?

I have a feeling it's because she gets extremely wet to the point I don't feel much (literally I can get her wet by touching her a bit, or even just talking shit), but I dont have that much experience with different pussies anyways so idk.

Are you fat? If you are just say it

If you are, then biking until you can run without pain in your joints. Alternatively elliptical, but you can do other stuff if you're on a stationary bike to keep you from getting bored.

Anyone have experience with melatonin?

15 minutes usually, gets kind of stupid after 30 though. If I get like 4 beers in me I can just go forever and cum when I feel like it.

You prolly watch too much porn, guys are designed to go off ASAP. It is normal to go off under 5 minutes, but we all desensitized the shit out of our dicks with porn and fappin. I used to just not be able to cum. Nofap or at least noporn and cut it back to 1-2 times a week.

Do the programs everyone here fucking tells you to do instead of some retarded 2x15 shit. Nigger why the fuck are you doing 15 reps lmfao.

I broke the same collarbone twice and have never had that problem. Your shit is fucked. I head really clean breaks that healed in less than a month each time though.

It could potentially be that I do watch too much porn, but as I said, it's not like I've watched that much that often.

what positions are the best positions for a guy? In doggy my dick always falls out (even though I'm around 7inch but I have a curved dick lol). Should I try going faster, jackhammer style? She orgasms very fast when she goes cowgirl anyways so her pleasure is irrelevant here

~22% bf. Problem is my knee, I have osgood schlatter, but not the common osgood that goes away when you grow up, I have a very tiny piece of bone under the knee tendon, when I force it, it rubs against the tendon. Jumping and running too fast cause it great pain, which makes me unable to squat. After few days, pain goes away and I can squat 3.5pl8s and deadlift 4pl8s normally, without any pain. Although being fatty is not the problem, I know that it aggravates the situation. Working on cutting bf to something close to 14%.

it fucking sucks, had to quit baskeball because of this shit, and not willing to go through surgery, at least yet
>slice open the fucking knee tendon
>4 fucking months for it to recover properly

Well it depends on how you feel doing it. I personally damaged my knee some time ago and didnt feel any pain biking, however running was painful. The most low pressure cardio exercise for your knees (that isnt biking with your hands machine) is definitely elliptical, however in general that's reserved for girls and gays so do what you want.

bishop a shit

eh, probably gonna stick with fast paced walking then, 30min after workouts, 60min on rest days. I find it relaxes my mind too, so theres that.

elliptical hurts too, constant pressure on the knee, althought biking don't. Maybe later on I switch to biking for a bit.

thanks anyway

with or without condom my bro? Try the thinner ones if you do, also try different brands/sizes. Otherwise you might have try different positions to find one where you can get the friction/sensation that you need to get off.

Would you recomend dermarrolling in adition to Min and Fin?

pilot will make you feel the most if you are on top

I go in raw, I think she might just be too loose, fug

can you link me to an image? I only seem to find pictures of "pile driver" when i look for pilot

Yes, nutrition is a period of time average, not a single day's hoard.

how do i enjoy lifting weights?
for me weight lifting is a stress builder
its a lot of work with no satisfying reward

It's great. Train abs whenever, obviously after all exercises that demand a tight core.

I don't know how fast paced is this walking, but if it's under 10km/hr it's literally going to do nothing to your conditioning. You need something that makes you sweat after at most 10-15 mins.

5-10 mins, less if it's the 1st fuck so I often get a bj or something
Try different positions and penetration depths

Measure your progress. The reason so many people enjoy it is because every time you go (to a lesser extent as you progress), is that you can see a definite increase in your numbers or muscle growth, to the point that you want to go next time because you know you will hit an even bigger number.

maybe it's because i don't love her as she does me

Nah, that's a meme.
Big juicy asses, that's where it's at.

>tfw into petite girls with pretty faces and don't care too much about body
>instead gf has meh face but good body and im just not into it
>tfw first type are basically unattainable
>yfw Veeky Forums falls into second category

been getting a slight pain in my left knee when I walk too much (fell for the 10k steps a day meme). Knee feels a little numb and weird when I squat. How can it be fixed?

Are barbell hack squats supposed to feel utterly unnatural and look even worse?

tried them tonight for the first time and random gymbro asked me "how they felt" with a concerned look on his face

it's supposed to be just a behind the back deadlift, right? bar felt like it was hittting and sticking at the back of my thighs, not a smooth bar path at all, and gymbro said my back was rounding like crazy

rest

Is it bad to train abs everyday? Just ab wheel, raises, etc

What happened to my husbando?

very dependent on how long your arms and legs are compared to each other and your torso. if you have the right proportions they can be good, if not, stick to squats. if you don't have a squat stand or rack (which is unironically the reason that hack lifts used to be done and aren't done that often anymore), then either do light "deep knee bends," clean the bar and do front squats, or learn to love the steinborn lift.

Has anyone here used clenbuterol to assist in cardio related sports? How does it help, and how do you use it while training?

I regularly hear about it being used for doping in professional athletes, but other than its weight loss properties, I don't understand how it really provides any benefit.

Is there anything bad about twisting my back to crack it? I do it a couple times a day.

I've been lifting for about a month, really enjoy it, and want to do four days. I've been SL and I'm wondering how you might set up a four day split with the big five plus dips, chins, glute-ham raises, and barbell hip thrust. I was considering two possibilities:

A: Mix
Squat
Bb curl
OH Press
Chins
Bb hip thrust
B:Mix
Deadlift
Bench
Bb Row
Dips
G-H raise

or,

A: Pull
Deadlift
Bb curl
Bb row
G-H Raise
Chins
B: Push
Squat
Bench
OH Press
Dips
Bb hip thrust

What do you think?

Is easiyo yogurt unhealthy?

What should I say in my tinder bio? I have 3 pictures of myself on a boat, 2 driving and 1 in a tube

I've put on 7kg in 2 months ish, is this too much? I don't seem to be much fatter but don't even look any bigger from muscle either. Or do you just put on weight faster if you're taller?

my max pushups is 50.
How many should I do everyday?
Iv'e been doing 200 a day 4 days a week but i feel like thats over doing it.

also when im at 150 my forearms start getting tingly and numb for the last 2 sets.
is that bad?

>1 lb/month
Lol that is slow as fuck. Even 1lb/week isn't really bulking. 13lbs in a winter? Come on. Think 5-10lbs in a month. Gaining a pound every three days takes 1200 calories/day. Half a gallon of milk. That's the entire difference.

Any pre-running exercises?

Is there a guide on bulking but keeping abs somewhere? Can I bulk by eating whatever I want as long as I meet my macros? I've spent half a year cutting and I'm ready to feast on the nastiest greasiest unhealthy shit ever.

Nobody listen to this retarded, he's trying to get you to fuck up your gains. Bulking this fast will just end in you getting fat, and then you will have to cut. 1lb a month is the farthest you should push it if you are any where from beginner to intermediate, 2lb a month is fine if you are a seasoned fucking lifter who knows exactly what he's doing

What equals 1lb a month? 500 calorie surplus?

Eat 300-500c over your maintenance. If you start to get too fat too fast add intermittent fasting into the mix with the same # of calories.

Holy fuck this much first 5 months lifting retardation

OP 1lb a month is ideal, 2 lbs max if you're natty and not a complete fucking idiot

~3500 calories in a lb of fat

500 calorie surplus, lets say 200c goes to muscle (may be way off depending on genetics).

300c fat per day
300*30 = NINE THOUSAND
9000/3500 = 2.57

Upper/Lower or PPL might be your speed, able to hammer out the big muscles and still have some time for accessories. Personally, if I only had 1hr to workout I'd go for a PPL, but fuck around with it and try go for a P(+squat)PL(+bench)xP(ull)P(+squat)x, since I love having some leg and pressing movement at least 3x a week

So I kinda feel silly for doing 5/3/1. But it seemed like the easiest thing to start out with thanks to spreadsheets, easy access to the book online and the gym was something over whelming just walking in the door. Now that I've somewhat grasped the basic concepts, I kinda want to switch to something else. Is jumping programs, especially when being as fresh as I am not recommended? Should I just give this another two months or so before jumping ship?

Good luck getting to FULL, it'll only take 20 years

OP here. Thanks guys I knew that sounded insane lol

is it possible to do a movement like the squat horribly wrong, but otherwise feel like everything is fine? is it going to just go SNAP one day out of the blue?

asking because some guy today told me I was going to harm myself the way I was doing it but I still can't for the life of me figure out what it was. dude didn't seem super qualified either, but he outlifts me that's for sure.

do planks/side planks even do anything for core hypertrophy?