Questions that don't des their own thread.
i hear /fit/ complaining about SS, calling it a troll, yet it is what the sticky says.
is it SS+ GOMAD for fat people that is the troll?
Just started lifting again after having a gf for a year, read the sticky, and decided on doing SS for a little while untill i can figure out what to do.
Yes and no.
Long answer; SS is a very good routine for beginners, however many make the mistake of not adding chin/pull-ups, dips, lower back extensions and lower back extensions to the routine.
Squatting 3* a week, imho is also excessive.
Stay away from SL. It's garbage.
SS is not a troll. It is an excellent program for anyone who is new to lifting.
GOMAD is sort of a troll. Drinking that much milk gives way more calories than you're likely to need for a bulk, and the amount of calcium will wreck your kidneys if you keep it up for any length of time. That said, if you're genuine Auschwitz mode, then it may be worth doing for a few weeks just to get you started.
Yes, but keep in mind that he also did a lot of gear,
Try and replace them with black coffee - just as addictive but with 0 calories.
It's a cue. You should be thinking about lifting your ass up as you come out of the squat hole, not about extending your legs.
No. Do either.
GOMAD is for skeletons. SS is real.
This anon is a lizard. Do not trust him.
Stop buying them.
Driving your hips UP while keeping a static back angle.
Learn how to breathe.
How do I stop running out of energy during workouts? Sports drinks help a lot, but I don't want to be dependent on that. I have two cups of oats and two bananas an hour or two before working out.
what are both of those.
Also 300 lbs fag trying to lose fat. Can I use whey protein to help in this endeavor? Do i follow what it says on the bottle?
do i have to do all cardio before i even think about liftan?
Do you get bigger from bulking of cutting?
I went from 184 to 206. Do I cut? I'm still skinny.
Starting Strength and Strong Lifts. If you want to know more, read the sticky.
Protein contains calories, but is more of an appetite suppressant than carbs. As such, you may find that you can use protein shakes as a substitute for higher calorie meals. At the end of the day though, you loose weight by eating at a calorific deficit.
At 300lbs, it would probably be a good idea to loose weight by cutting and doing light cardio first.
Option 2 will probably be easier to progress on the deadlift, as it is not on the same day as squats. The accessory work is accessory work--so, whatever works for you. Personally I would not do weighted sit-ups after deadlifts--something about the movement and the weight really fucks with my back if my spinal erectors are tired. Heavy dips on either day are going to be tough, because you're already going heavy on bench or OHP. I'd treat it more like an accessory, and not go so heavy that 5 was all I could handle.
Any other meat. Most aren't as lean as chicken, but they're all high in protein.
If you get enough protein you might be able to put on a tiny amount of muscle (beginner gains and all that), but if you want to see any serious, long-term increase you need to bulk.
Fish. Beef. Pork. Beans. Whey. Any protein.
You're looking at what's called a recomp. You can do it, but to do it well you need to pay really close attention to your macros. Easier to bulk and cut for most people.
>2 active threads
>I asked this last thread, don't think it got a reply.
Is it ever "too late" in the day to eat? Sometimes I've gotta shovel down like 600 kcal right before bed because I ate too healthy and didn't hit my macros before then. Is that bad? Should I not eat within a certain timeframe of going to bed?
If Europeans denominate their plates in kilograms, why don't they call it masslifting, instead of weightlifting?
Another 300lb pound fatty here (currently 263).
Protein is good, in ratio. It's not going to magically fix anything, though.
My advice would be to get two scales: one for you, and one for the food. If you already have a bathroom scale, you're off to a good start. The food scale can be found online at amazon for ~20 bucks (and is very worth it).
Weigh everything you eat. I was surprised how much I was eating (3-5 servings) of things, without even being aware of it.
Put all the food weights into a calorie tracker. I use "fat secret" on my phone.
And lifting while slimming down does help. It will burn calories, and raise your metabolism. You might not 'lose weight' as quickly, as you'll be gaining muscle along with losing fat (which you want, and burns more calories in the long run).
Research weight loss online, and reread the sticky.
No. It's just a twinge. Got one today and it made squatting impossible because I can't keep the bar steady.
Depends on your age, goals, how long you've been lifting, etc.
Depends on the steel; it can very much soften them to the point of structural failure, especially on an unbalanced load.
Because they're not as stunningly pedantic as you.
Total is the sum of squat, bench, and deadlift.
4/3/2/1 is four plate deads, three plate squats, two plate bench, and one plate press.
2*(20*plate)+20kg = weight.
1 plate = 60kg
2 plate = 100kg
3 plate = 140kg
4 plate = 180kg
Total usually refers to the sum of their deadlift, squat and benchpress. OHP isn't usually included.
4/3/2/1 means 4pl8 deadlift, 3pl8 squat, 2pl8 bench press and 1pl8 OHP. It's just an standard intermediate goal for most lifters.
>Sick of being a DYEL.
>Been doing SL + Cardio for 3 months now.
>Got to 187lbs from 175lbs.
>Sorta been doing GOMAD (i.e. drink half a gallon a day).
>Recently been having serious butt pain from exercising and struggling working out.
>Today I failed my first 5x5 squat @ 190lbs, failed for the 3rd time @ OHP (need to deload to 90lbs), and almost didn't complete DL.
>Depressed by lifting results today and didn't do cardo/myofascial release.
Is this normal? I haven't been very strict with my diet. I feel there are days I should have eaten more. Yesterday, e.g., I only ate: a small bowl of rice for breakfast, a burrito for lunch, and a boiled chicken breast with some rice for dinner.
his shoulders arent natty. The abs you could get natty. The overall being that tall and that big and ripped is not natty.
Square shoulders are a smoking gun for anabolic use
Is ICF good for a mix between strength and aesthetic gains?
Got a pain in my shoulder from doing benchpress with manuals. I realized the moment I did it wrong I think because I let the shoulder joint bend back past the back.
The weight was really low as I'm skelly and just starting out. The pain is probably only a 1/10, really minor but it is pretty constant. I have had a similar pain from sleeping wrong, which leads me to believe it's a minor problem.
So did I fuck up and should I pause the training or is it just some minor issue that I can ignore?
Skinnyfag going to gym for first time in life. Subscription got me a progress trainer who'll see how I'm doing once a month and give me advice. This is the routine he gave me:
>5 min on rower
after this each one has 3 sets of 15 reps then 1 set of 11 reps at a higher weight
>seated leg press
>seated lat pulldown
>seated leg curl
then a 30 min run on my rest days
I can't help but feel like it's missing something
As a newbie, read SS and do the program. Once you're into the "add accessories" phase you'll be adding chins on deadlift day and dips or LTE on bench & OHP day.
As an intermediate, it depends on goals more; some programs use supersetting to pound away for muscle growth.
Try your warm-up sets next time and see how it feels. My base is to never work out to the point where there's pain in the joints.
Neither done with proper form should cause knee pain. Video your squats.
Yes, an effective beginner program.
Not unless you can't bench due to bad physiology.
Sounds like a typical shitty PT routine. They tell you do a machine based routine because coaching proper weightlifting takes effort and they probably don't know how to do it.
Ignore him and do SS instead.
I had knee pain from high bar after a few months. Switched to low bar and it vanished. Bought some Oly shoes and now high bar's no problem. Of course, the first time I had knee pain I was probably fucking something up, shifting weight off the heels, most likely.
>They tell you do a machine based routine because coaching proper weightlifting takes effort and they probably don't know how to do it.
Was asking about dumbells and stuff, he told me that I'll move onto them once I'm doing well on the machines. I apparently need to get form and endurance down first.
Machines won't help you get barbell form right any more than bicycling will get your running form right.
I'd recommend you focus on big compound movements; as long as you rest 48 hours between sessions that hit the same muscle groups to allow them to repair, it should be okay.
I don't. Hasn't been worth it.
> I apparently need to get form
Which you do by practising form with free weights. Machines can't teach you that.
The cardio will do that, and that's good - you should definitely do the runs - but you're lifting to get strong.
Yeah I reckoned he was chatting shit when he said that. I'll stick with what he told me for now and see how it goes, it's probably just to save them time teaching people that quit after a few weeks.
He'll see me in a month to check progress. I'll ask him about doing SS and GOMAD. Dude's got a bicep as big as my head so he obviously has some idea of what he's talking about.
Depends on your shoes, if you have shoes like regular converse's then its fine, but any running shoe or gel based sole will fuck with your balance, better take your shoes off and go barefoot (you dont have to take your socks off) for increased balance and stability.
Is there any "weight management supplements" worth your money or all they all bull shit
For example a bulk powder site I go to has shit like this:
>Dude's got a bicep as big as my head so he obviously has some idea of what he's talking about.
Or he's just roided up to the eyeballs.
Either way, there's nothing to stop you reading Starting Strength (the book) in the meantime. Even if he doesn't want to teach you to lift properly, you can quite effectively self-coach yourself from that book.
It's far from necessary, if you are gaining too much fat eat just 100-200kcal less. Anticipating is more than enough. And besides there is no way to accurately measure your spent energy during a workout.
As a 5'8"-5'9" ~144lb male my BMR is 1723.82. I do SL 5x5 so I work out three times a week. I decided that that was moderate activity and multiplied it by 1.55. It says my caloric needs to maintain weight is 2,671.921 calories meaning I need to eat 3,171.921 calories a day to gain weight. Thats seems like a lot, does it sound right to /fit/?
Why would you? Post workout meals are great. If you are trying to lose weight, drink more water and eat enough beforehand. And eating low calorie food afterwards will also satisfy that hunger.
You should eat 500 above your TDEE, not including workouts, using a calculator you should imput 0 activity, IF you dont do daily unavoidable cardio i.e. biking to school/work. Just try eating 2500-2700 kcal, if you are gaining more fat than you would like, cut it down 100-200kcals again. If you are not gaining weight, add another 200-300. Anticipate.
Caffeine, coffee or energy drinks work. You can also try looking into a preworkout supplement if money is not an issue, you can also make your own at a third the cost. Works for me.
Or go buy a food scale, nothing fancy needed, and weigh it. At resturaunts just remember why you ate and look up how many cals it has at home. To track I'd just buy a paper notebook and keep track of each day there
I was at a party last night. I got super drunk and told everyone I just hit 150kg squatting.
Should I tell them today that I was lying or just live with it?
>workout hard 6 times a week
>single post workout protein shake
>eat two meals a day
>big salad, no dressing or cheese or anything, with a chicken breast or fish
>veggie omelette with no cheese
>snacks: piece of fruit with a small amount of peanut butter, occasionally beef jerky or some tuna
How long till I really see some differences in my body? At this rate, being (presumably) at a solid calorie deficit, will I just see weight fall off or can I expect to tone up some as well?
I'm super dedicated to the workouts, and I hardly ever fuck up on my "diet".
At what point should I stop eating at a deficit?
I'm 177 at 6'0 with still some fat around the love handles. People say you should bulk because if you get really lean with little muscle you'll just end up a skeleton. I want face gainz though as well as getting rid of the love handles.
how do you get ride of stretch marks? Im not talking about those barely visible but the fucking purple looking ones
I'm not fan nor anything so its fucking weird, and these are only on my left bicep where my big vein is
>one day realize I have some purple spots in my arm
>think it's just some bruise from sex
>week goes by
>today take a good look a it
>>one day realize I have some purple spots in my arm
>>think it's just some bruise from sex
Are you fisting horses up to your shoulder?
gf scratches and sometimes bites from pleasure man
I've heard about pic related, is this shit a cream? where do I even get it in europe
>he's never been pinned down by a man and butt fucked
Missed half my lifts on Friday, work is a gains goblin. Did all my bench and half my squats, was able to increase weight on both so not very unhappy but still disappointed.
Too late tonight to go back to the gym, should I hit the gym again Sunday and make up my squats and rows, or just scold myself and follow my routine, and just dead lift and squat on Monday?
You don't. They'll fade over time, or get a plastic surgeon.
Because it serves no purpose. Do you think every 100g of chicken has exactly the same calories every time?
I have a solid 15lb standard (one inch) barbell that I got to 275lbs without a problem.
Do your next session and complete all reps.
>gf scratches and sometimes bites from pleasure man
I don't know these feels
>losing all those gains to your poop chute
>tfw was laying down on my bed playing vita
>get my head up to look at something
>dizzy as fuck
>been like this for the past hour
fuck /fit/ am I getting sick? I thnk this might be because I blew my nose but it's allergies
or maybe my contact lenses were too dry
what can I do if its a sign of being sick tomorrow?
Well. I guess I'll kill myself then.
I have no way to measure my food portions properly. I just try to eat mostly veggies, a little bit of carbs and fruit, and a fair amount of protein.
I've been doing ICF 5x5 for a month, not bulking or cutting, just eating clean protein, and eating a lot.
My stats aren't great, and I was wondering whether I should start cutting now or bite the bullet and wait until I'm 4/3/2/1
6 feet 200 pounds
>not bulking or cutting
you can either eat at a deficit or a surplus, so which was it?
you are skinnyfat, so either way is legit. your choice
1900 should be better, depends on a ton of things. bf/activity level/your metabolism all play a role, can't just tell you by knowing your weight
Can I please have some opinions on the quality off this diet
-2100 Calories consumed between 12-9pm
-Lunch 40% (840) Cals/Macros
-BCAA + Multis w/ lunch
-PW Snack 20% (420) Cals/Macros
-Whey + Creatine + BCAA w/ post workout
-Dinner 40% (840) Cals/Macros
-Multis w/ dinner
-Workout days higher carb intake
-Rest days higher fat intake
-Protein constant 100-150g
-Drink coffee/tea and lots of H2O
It's a decent starter routine. I'd have skipped over it if I'd known going in I would end up headed for something rather specific, but for most people its suitable to kick things off.
You aint never picked up a sack of manure, have you, city boy?
Is it okay to work out not on a strict routine if you're eating a lot and still hitting all your muscles? I'm paranoid as fuck that I'm going to go no where, but I'm stuck going to Planet Fitness atm and I haven't seen an actual routine that Planet Fitness actually has the fucking machines/stuff for
you always get sick noob gains when you haven't been lifting for a year or two.
otherwise, yes, gains won't come as quickly as they would with SS + GOMAD or something. what's stopping you from finding a new gym?
When a girl smiles at you while you walk by, does it mean she's into you? She was giving me flirty eyes as well, and I smiled back.
It was just some girl I'd never met at my college's gym the other day. We'd made eye contact in the weight room earlier.
trips dont lie, he is right.
pelvic tilt bro here. hip flexor stretches every morning. clench your buttcheeks and suck your abs up when you walk/stand. physically put your hips under your body at all times. eventually itll become second nature.
also squat and deadlift heavy fag
If you're gonna do SS, read the book. If you want big stronk legs, squat every workout. If you're concerned about t-rex mode, cycle squats out when you are as strong as you like. If you don't want big stronk legs at all, perhaps SS is not for you.
I've been on an SS variant for about two-three weeks now. Started at about 145lbs skinnyfat, now 150lbs presumably still skinnyfat (eating about 10% above maintenance). Lifts are at 165lbs/135/95/65 for 5rep. (dl/sq/bp/ohp) and I've added in chinups/Pullups already. When should other accessories, ie rows, dips, etc be added? When should I incorporate power cleans?
Well i can't really tell you because you're on some made up variant of SS. in ss cleans should be done from the start. A popular variant has you replace cleans with rows. Deadlifting everyday is retarded.
In SS it says to remove power clean and do only Deadlifts until deadlifts form is good and deadlift is established "well ahead of squat", then switch deadlift to power clean on B workout. From SS wiki
Why is my squat so much worse than my deadlift?
I can DL 315 for working sets. I was squatting 225x5, but I realized I was barely hitting parallel, so I deloaded to work on form...I can barely do 205x5 to full depth.
Is it hip mobility? Obviously my legs are strong enough to move way more than 205
i've doing SL 5x5 for some weeks, i'm a begginer btw, and read some posts on forums and a video form scooby that, it cause laggy chest growth, the question is, should i change my routine? what routine should i follow for aesthetics?
Are you considered intermediate or advanced or even still noob if you get 4/3/2/1 plaets? I've already gotten the 3 and 1 plaet, as my working weights not 1RM but 4 and 2 pl8s may still take some time.
Also, I'm planning to do deloads this week to rest my body from lifting heavy all the time and also to minimize my gym time this week since I'll be very busy this week. What do you guys do when you're in your deload week, if you are doing it?
Been doing SS for a while and moved onto SL for the 5x5. I like it a lot so far but have not been doing enough isolations in addition I feel.
At the end of every workout I do a 2x8 curls but that's it
Which isolations would you guys recommend?
beginner/intermediate/advanced is much more about the sort of progression you can maintain (assuming you're doing everything 'right') than your actual numbers. Some guys run beginner training routines right up to a 3plate bench and a 5plate squat, other guys barely get past a 2plate squat before they have to slow it down.
I need to buy new pants because mine are worn out. Do I get 1 size smaller or 1 size bigger?
I'm builtfat at 5'9/195 lbs, and I'm slowly gaining muscle and losing fat simultaneously due to a combination of noobgains and leangains.
I train for strength and general fitness, but I'm getting some mass due to noobgains and I like it. My worn-out pants have gotten looser at the waist, but I'm tempted to buy the size as an allowance for future gainz. The pants I'm buying are to last for at least 3 years.
Pic related. I look like the builtfat guy, but leaner and with SS quads.
Would you recommend S health for android?
A general question about cardio:
When I was around 280 lbs I used to run a 20 minute +/- 2 mile run. My legs would feel really harsh.
I also read about an individual who went to MEPS and was built like a motherfucker. He was 280 all muscle and did a 15 min 2+ mile. He ended up with stress fractures and other major ailments that got him booted.
The question is:
>How much is too much and how do I know.
I don't want to end up like that guy.
What shoes do you use to life weights?
I am using flipflops in my garage squat rack... and I think I might need to upgrade. I have heard that running shoes are stupid for weight lifting...
what should I buy?
do chinups and dips if you're not fat
"moving on" from SS to SL doesn't really make sense. if you've slowed down on linear gains, switch to a different program with a different means of progression and it sounds like your goal is aesthetics so don't pick another strength program
I heard it takes 3500 calories excess to gain one pound.
Say it takes 2200 to maintain. If I were to consume a magic bag of candy every day that had 6000 calories and hit all my macros, but it weighed less than one pound, would I still gain a pound every day or would I somehow lose weight?
smaller size, i bet you're fatter than you think, what are your lifts? better to have your clothes fit better and then buy new ones as you grow into them than have them all loose like a kid or a thug if you're not a poorfag. only really need like 2 pairs of pants anyway
don't do em if you're fat. don't do dips if you can't do 3x20 pushups fresh, then you should be able to do at least 5. 3 sets is good. try to add a rep every workout. once you get to 12 reps or so you can add weight i recommend adding a 25 lb plate once you can rep 12 of either dips or chinups.
impossible for any food to be less than a pound for 6000 cals. fat is 9 cals/gram most energy dense, that's 666 grams of fat which is one and a half pounds. technically like gasoline has a shit ton of calories because it's very energy dense but since that energy is not useful for us physiologically it doesn't fit within that rule
When it comes to lat pull down is wider grip better than narrower? I can pull far less and with a shittier form the wider the grip is. But I'm wondering of if little wider than shoulder width is too narrow.
if you have no way to measure then every two weeks add more food to your intake and slowly do so every two weeks until you notice you're gaining too much fat. It's not rocket science.
How much should I gain in a month when bulking?
Started at 75kg in November/Dec and just hit 80kg.
Last month it was around 1kg. Would you say that is a good amount and I should keep aiming for 1kg a month?
You'd still gain weight. The actual molecules of fat don't really weigh that much; the water they're dissolved in inside your body accounts for roughly 80% of the weight.
Think about adding water to spaghetti noodles, it's kinda like that
It's been 10 days since I started stalling on my cut. I was at 82.1kg back then, since then I've been fluctuating all around the place between 82.1 and 84.1. I never consumed more calories than maintenance at most. I'm pretty sure this is water weight, but :
Is it time I reduce the calories to keep losing weight?
Should I stay here and give it a bit more time?
I've read the sticky and I'm ready to move on to getting my fat ass in shape, but I'd like to ask you anons who HAVE lost weight... What diet did you eat in moderation that worked for you?
no "diet". Lifestyle change. a diet is something you do for a while and then stop it. if you do that you will simply get fat again.
The trick is to find a way to live with eating fewer calories than you are eating now, and still being satisfied.
Found this or reddit.
thoughts and feelings for a PPL?
Incline Press 3x8-10
Dbell lateral raise 3x8-12
Weighted Dips 3x8
Tricep isolation of some sort 3x8
Deadlift either 1x5 or 3x5 (transition into doing 3x5, pull day is hard)
Barbell row 3x5
Pulldown (v-bar or wide) 3x8
Seated cable row 3x8
Face pulls 3x10-15
Leg press 3x8
Leg curl 3x8
Calf raises 3x10-15
Hey guys. This is what my typical diet looks like macro wise. Provided that i stay under my calorie count for the day, is this a good spread of nutrients? For what it's worth I'm 6 feet tall and 230 lbs. Just started 5x5
Can I get a bodyfat estimate?
looks like shit on quick glance, no surprise for something out of reddit as no one is allowed to be honest for moment and point out how full of shit the person who posted it is.
either you'll be overloading your erector spinae doing deadlifts + bent over rows on one day and squats on another day OR you'll be doing very inefficient split with loads of rest days when you'd be better off sticking with a 3 days a week full body routine.
Either you need to isolate lower back from your pull day (moving deadlifts to leg day, doing chest support rows) or turn that into a Push/pull routine (ABxABxx for example) and work around making sure you burden your lower back only on one or the other day.
then still I'd highly recommend just sticking to a full body routine like SS until you know enough to not feel the need to ask people online for routine advice.
so I'm starting to get minor stretch marks on my arms, how long do i have to wait for my skin to catch up w/ my gainz?
Seems good, but add one flyes exercise to push day and at least one abs exercise to leg day.
Read that, he knows his shit.
Leg press, leg curls, and calf raises are next to pointless if you're doing squats. Also calf raises can encourage your foot's arch to collapse and lead to plantar fasciitis.
Deadlift is usually 1x5, because if they are as intense as they're supposed to be, you won't be able to do 5 5 5.
The most important part of weight loss is a reduced calorie diet, so running 2km after a workout won't really help that much, and will be pretty exhausting.
There's also just too much stuff.
Does it matter when I take my whey? (right after workout, etc..)
Should I take whey on my rest day too?
Does it true that the human body cannot absorb more then 30g of protein per 3 hours?
If you eat 100g of protein your body will process 30g in 3 hours.
But the other 70g is still there and once it used the 30g it will use another 30g for the next 3 hours.
It won't chuck it away - so it doesn't matter when you eat protein. Your body will process every single calorie you put inside it. Protein, fat or carbs.
At your weight, and considering you are starting out, eat for maintenance, let your excess fat do the rest
Also you need to reduce your intake gram wise,
you are eating way to much fats and proteins
keep in mind its protein = bodyweight * .7 ~160g of protein for you
It should look like
Same as the other guy, deadlifts should go first on that day. Also deadlifting twice a week is a little much, unless you are learning form and establishing max. You should move to deadlifting only once every one or two weeks pretty quickly though, inside a month of starting.
Hi /fit/, i'm about to join my uni gym, and I want to go from a 3 day workout, that take an hour and a half:
dumbell shoulder press
upright barbell row
to a four day workout that takes less then hour, can you help me out, the four day workout in the sticky is a dead link. Also can you explain what a split is, because lots of sites mention four day splits
Lol. Everything you eat gets processed by your body this is like high school biology. Google it. The 30g per meal protein myth is a... Guess what... Myth, I was just trying to explain where it came from. If you wanna know more Google "30 grams protein per meal myth".
Take it postworkout, the protein will help muscle synthesis and recovery
>whey on rest days
No, just eat proper meals m8
How bad it is for me in the long term if I decide to eat only 1000 kcals a day. I am 100kgs, 39 inch waistline, squats and deadlifts are shit, so I am assuming I won't lose any muscle mass. I just want to lose this weight fast. I know its not ideal or even goodbut I am impatient, I know it will be bad, but how bad?
>tfw bored out of my mind
>keep thinking about food
fuck off I want to lose weight not gain weight lardthoughts
What do to pass time? Smear cum on walls?
Take whey then, it's food. The guy you're quoting is a bit of an idiot, treating whey shakes like some magic potion that revives and expands muscles or whatever. It's no different than any other fast acting protein from any other nutritional source. It's about as magic as cheese when it comes to its extraction/preparation.
tldr: Whey is food, use it as food.
Yeah thanks, that's exactly what i was thinking and how i was using it anyway. I'm a bit vary though because pretty much everyone in my vicinity treats it like steroids or something, so i like to keep myself open-minded about any side effects nevertheless, but so far i have not really learned and heard about anything (that wasn't straight out bullshit).
Not an idiot, thank you, just was saying EXTRA protein will help muscle recovery speed, its just common sense, take the extra protein when its needed
You should be able to meet your daily protein intake through your diet just fine, if not, change your dieting habits
For the first time ever, I started a good diet. I have totally given up all processed foods (not super strict, I don't check labels just in case) and I've been eating salad for lunch (tomatoes, spinach, fetta cheese, light dressing) and that again for dinner with some meat (beef/chicken)
Today I was shitting water. I've been having trouble shitting with regularity in the last 6 days.
Is this because my body has to adjust for the sudden change in diet?
Not enough fibers perhaps?
Also: just salads and meats are not a "good diet". You really need carbs too..
But yeah anyways, sudden change in diet can cause issues with digestion, give it some time i guess.
there is fucking 24 hours into a day. You can consume protein every 8 hours if you feel like believing in that guy bullshitting you about body being unable to utilize this specific magical nice round figure of protein
I like to put some exercise that is not taxing on lower back in between the exercises that are taxing to your lower back
eg bent over rows -> bench press (rest for your lower back) -> deadlifts or other way around.
that routine seems like a horrible fucking mess, tidy it up or explain what it means.
You'll have the chance to do something most people lack the discipline to do due to all the free time they have. Workout with more intensity and spend more time recovering
just do a full body routine twice a week. You can up the volume to be more than your basic SS but don't get carried away with accessory lifts, keep the workouts intense and focus on compound lifts
obviously working 3 days a week would be more ideal than just 2 but you'll be able to make gains with just 2 days a week aswell.
that depends entirely on if you've planned whey as part of your entire diet or just as a "magical post-workout metabolic window recovery"
you'll feel lethargic and weak then end up binging on food on weekends feeling guilty about it and spiral down into shitty diet or even worse giving up all together
at your size you shouldn't eat less than 1800 kcal in any circumstance just for the sake of covering your macros. If you wanna improve your caloric deficit do it through exercise rather than diet.
whatever you normally do to pass time. Read up on exercising if you've nothing else to do.
Ok cool. I'll take that into consideration, thanks. I figure as long as I'm doing something rather than nothing, I'll get some results. My current weight is me doing nothing but my labor job and eating whatever the fuck i want, so i figure watching my cal and protein is a decent start coming from that. I thought the rule of thumb was one g of protein per lb? I just kinda figured it was better to get too much than not enough. Is that accurate? And it's not like I'm avoiding carbs, this is just kinda what it ends up being when i try to get all that protein in my diet in a day. Thanks for the insight though, I'll definitely keep it in mind.
I'm fairly sure that a single testicle can upregulate production enough to compensate for the lost one- it doesn't even have to produce more, the body has other ways of adapting like producing more receptors or decreasing breakdown of testosterone.
However from what I'm aware a single testicle loss shouldn't really effect your T levels
Obviously if you're worried see a doc
Why would he treat it as "extra" protein instead of just protein? What's your reasoning behind justifying that whey should only be used as extra protein on top of his daily macronutrient goals. Why would he take more protein on top of his calculated daily requirement? Even if he did that, why should he do that with whey instead of a cup of yogurt, for example? On the other hand, if whey is allowed at that point, why is it not allowed before it? If he shouldn't overshoot, then what's the arbitrary cut-off in daily protein where the rest of his diet stops and whey begins? Why do you keep referring to diet and pretending whey isn't part of it?
Yeah no, you're not saving it. It's ok, everyone says stupid shit now and then.
1) Stay with her and/or eventually marry her if you're okay with her being (and you being with) a chubster/hambeast
2) Leave her outright
3) Help her become a better human being and ascend from the average, becoming a qt3.14 /fit/ awesome gf/waifu.
Keep in mind, that you CAN change your ways as a fatty, but also that it is extremely rare, and people are usually filled to the brim with bullshit about nutrition/eating habits and such.
If she realizes the errors of her ways, there is still hope, but it's likely that she doesn't, but this is something that you are way more qualified to deduct than I. An important note: Does she even know that you are unhappy with her attitude/body? Because you really should be straightforward with these things, and if you haven't been up till now, you should brace yourself, because women tend to be really sensitive about their weight, so if you bring up the topic you be ready for a shitstorm.
Just never ever even imply that you think that "some" fat is nice. They think that means that chubby is sexy and that you're giving them permission to let themselves go.
Also, be sure that you hold yourselves to the same standards.
If you love eachother, you should work on it, and improve together. There is nothing better than going to the gym together and having happily tired sex afterwards.
What is considered to be typically 'good insertions'?
I'm looking for characteristics of specific body parts rather than just a picture of some shredded guy.