/fit/ - Fitness, Health, and Feels

Copied and pasted unanswered post from end of old thread for anon's convenience.

Fucking tore off a dime-sized chunk of skin off my left hand deadlifting. No matter what I seem to do, my hands always hurt. I've been doing this for nearly six months and the pain's never gone away, despite callouses building up. What should I do? It seems like no matter what new grip I try, something's getting pinched like mad somewhere.

I've got long fucking fingers for my palm size. Is that what's causing these problems?

QTDDTOT: Board owner goes mad with power edition

For the bench press, is it ok to progress by adding ~10lbs? Or should I aim for less frequent and bigger jumps?

>>139020

How much equipment do you have, if any?

>>139043

I have none, and no money to spare for any atm. Pushups, situps, the works, aren't dynamic enough for me. Just need something to do for a couple weeks until I can get a gym membership again.

And yes, generally this is how you progress. Always bench slightly more than you normally can, that's the point (with safety in mind of course, have a spotter if you're lifting anything you can't pull off you by yourself if shtf and if you know you can't get an extra rep back to the bar rest, don't try it)

Yes, you can progress by adding 10lbs every week or whatever. This should work for a while, but the rate at which you're able to lift more isn't exponential, so it widely varies. Your strategy should be linear, ie, adding the exact same amount of weight extra each period or whatever, but seeing how far you can realistically push yourself with every level of weight.

>>139145

Onions, orange juice, zinc, nofap, roids

>>139145

A gallon of soup a day, and working out explosively every day, going HAM. Remember to eat a shit ton and act like a fucking lion (with pride).

>>139044

here: >>139214

Do you have a tennis ball, soccer ball, basketball? Do sport drills or "dexterity skill work". You can get creative with a tennis ball pretty easily, doing martial arts type shit and precision dexterity training. Remember... track the ball. Track. The. Ball. Use your intelligence, track the ball, correct your mistakes consciously c o n s c i o u s l y

c

o

n

s

c

i

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l

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https://www.youtube.com/watch?v=XzCqvooqHbg

https://www.youtube.com/watch?v=bnjed9YVCRs

i just mute them btw

if you need any inspiration, just read some Baki

does the hypertrophy program in this infograph actually yield results?

>>5919

I'd like to change up my program, but am unsure what to go to.

Also, can someone explain that last note marked with an asterisk a little better?

does it mean that on hypertrophy days i should be doing only 50-70% of a strength day?

>>139374

Do you need any more reason for becoming a sick cunt than to be a sick cunt?

What is the easiest foods to eat to get the necessary micronutrients? As a sperg i hate food variety and have lived off tendies, protein shakes, choccy milk and fast food for 4 years and I think my diet is affecting my mental health because muh gut bacteria and all that

>>139648

Eat ruminant liver 1-2 times per week and you'll cover a lot of bases. A little low-fat seafood for trace minerals can't hurt. You really need to eat a variety of foods, but liver really does have a bit of everything. Milk also covers a lot of bases, but ideally it's balanced out by fruit to give it potassium and magnesium. Milk + dates is such a regular snack for me, you'd think it's all I eat, but I eat much more. Are you able to handle 1 serving of leafy greens per day?

>>139744

Liver detoxification is done by discontinuing omega-6 fatty acid intake, providing B vitamins so the liver can excrete estrogens, and by eating a high fructose diet from plenty of fruit to help make cholesterol which actively does detoxification of the body.

>>139749

There's nothing to ignore. Make a fuss about it if you want. The Op didn't make that edit. The board owner did because the post made a false statement about board policy right after /fit/ obtained a new owner.

>>139754

>we censorship nao

niiice

>>140462

Certainly bullshit. Notice how the guy didn't post his stats or gave any hint at how strong he is. That he is healthy and energetic I can believe, steady exercise does that, but is he strong? Powerful? Can he move a mountain? Doubtful. There's a reason why every powerlifter or strongman does a variety of lifts. You don't have to do sixteen versions of squats, just do whatever works for you. That can be the sixteen variations (look at the stupid shit various world class lifters did) or just normal back squats, but most likely something in the middle. Jamie Lewis, a raving homosexual who pulled 670 @ 170 or so, does high-frequency of whatever he wants to do, from high-rep squats (his record is 23 reps of 315lbs or so) to club training to shrug singles with terrible ROM and high weight. There's powerlifters that lifted underwater, some insanely strong bartender that did twenty squats with 400lbs or so every workout and never lost an arm wrestling match not even when he was woken up in the middle of the night… can your pic related compete with their achievements? No. So he can kindly go back to his blog. I only take authoritative advice from weightlifters that make me feel inadequate.

I got a question concerning salt. Can anyone tell me how much it affects weight? I am on a diet of ~1800kcal except on gym days, I skip dinner sometimes and only take snacks or beverages when I know for a certainty I saved calories someplace else, either by walking more or eating less during a meal. Still, my weight seems to hover around 103.25-40kg after I already reached 103kg, but I also ate very salty food lately. I know sodium increases water retention like crazy, but can someone tell me the magnitude? I heard it can easily make a kilogram or maybe two of difference. Just wanna know for sure if I am still on the right track or if I suffer memory loss after each pig out.

>seven months into lifting

>just over 16 inch bicep circumference

>22 inch shoulder width

>chest still 40 inches

Where did I fuck up /fit/? I'm doing plenty of lats exercises, and I'm getting progress in other areas so it can't be that I'm just not progressing. The weird thing is I was measured for a suit a few days ago, and my size is a 44R, which is apparently meant to fit someone with a 46" chest according to link related.

https://www.suitupp.com/pages/suit_sizing

>>140541

Most of that was probably water.

>>140541

Well, what >>140544 said.

>Sounds like it was just cardio with weights in a hot environment.

Besides the hot environment, yes, that's viable for losing weight. Or rather, the hot environment is alright but likely won't confer benefits on its own. Losing water weight is no benefit.

>>140549

>I weigh 360 pounds. I'm not one of those weak fatasses that waddle around, I toss 70lb objects all day, I can squat/deadlift 200+, I have more grip strength than most people I know (barring two people at work).

For someone your weight, that is weak. A deadlift of somewhat over 200 pounds does not even put you in the 70th percentile of all men. A squat that high is better, but still weak at your bodyweight.

The good news is that leaves a lot of room for improvement. You obviously aren't going all out in your training. You can both build more muscle to burn calories in the long run, and you can burn more in the short run by working out heavier.

>But I can't lose weight because I can't stop myself from eating like a dumpster

>can't lose weight

>can't stop myself

There is no can't. There is no physical barrier between you and a healthy weight, only your lack of willpower and discipline, at least concerning the weightloss. That may sound harsh, but it's up to you to change that.

>Can I just stop eating entirely, only drinking water or calorie-free beverages like tea, and live off of my body fat and vitamin pills until I'm a weight that makes me feel human again?

You will miss out on micros, you will not have enough protein to sustain your muscle mass, your strength will take a downward hike, you will feel like shit and will binge the next time you have any excuse for doing so.

Count your calories, and do it properly. You want to eat a whole pizza after work? Only if you saved calories beforehand. It's what I do, and it helps immensely. I eat chips, I drink beer and wine, and I do that on days where I don't move at all. How? Just by counting my calories, keeping track of my weight at all times (daily, and I also take water weight and sodium into rough consideration), and when I notice my weightloss is slower than it should be, I eat less. It works for me, it can work for you too, if you have the right motivation. So find that motivation.

>I lost a little bit of weight a couple years back, but it wasn't happening fast enough to encourage me to continue trying.

And fuck that shit. Losing three pounds of fat means you run around with two filled bottles of water, at all times. Worse, these two bottles are stuck somewhere on your body looking like crap. Losing just twenty pounds of fat means you go from 360lbs to 340lbs, but that, too, is the equivalent of leaving your dumbbell at home.

Get a lower time-preference. Getting fit is a marathon, not a sprint. I hate marathon running, but the metaphor fits.

>183 cm (6') and 94 kg (207 lbs)

>Stuck at same weight for months, even when eating far better than now

>Currently doing 5x5 chinups, barbell row, OHP, squat, bench, and deadlift every second day

>Feel like need to do more to lose stubborn weight

What do? Should I make it a split and lift more regularly? How about doing cardio (cancer) on off days? It should be said that I don't eat rubbish, I just eat a lot.

>>140549

>Can I just stop eating entirely

Yes. Look up snake diet on youtube & read the fasting cure by Upton Sinclair

>>140549

You doing push ups would be like benching 255 lbs. You have the equivalent of a 160 lb weight suit on. Just do calisthenics dude. When you can do 40 push ups, 80 squats, 1 pull up, 3 sit ups and a handstand for 1 second you'll be a fucking beast. You could go into state level powerlifting competitions at that point. Try doing knee push ups, maybe 1, every minute for half an hour. See how far you get. Do something similar with the other calisthenics, 2 deep squats/min, 1 pull up negative/min, etc.

Fast for a week though, go ahead. Vitamins and water, coffee even. Take a week off every other week. Work out on the weeks you eat.

>>140565

Certainly is. You can do high-rep rows with that, various curls, presses, and raises. You made a good investment there.

Will I really lose all gains if I do cardio? I feel fat and my jaw isn't defined from this perma bulking. How are you supposed to reach aesthetic levels without cardio?

>>140587

"Cardio kills gains" is a meme, unless you don't eat enough to compensate the burned calories and thus fall below your maintenance-calories, or you are so reckless you piss blood the next day and permanently scar your heart muscle, as happens to marathon runners.

>>140557

>>140591

play a bloody sport, mate. Can't expect 45 minutes every other day to get you lean.

Alternatively, train calves, neck, forearms, jaw (bite on shit and push your tongue into the roof of your mouth), traps (shrugs), and your core brutally until you look like a monster. 207 at 6' is perfect if you have muscle. You can't look fat or weak with huge forearms, neck, calves (don't ignore shins though), big ripped serratus (https://en.wikipedia.org/wiki/Serratus_anterior_muscle), abs, jaw, and shoulders.

Not doing cardio is dumb though.

>>140593

Something was moved into a sub-optimal shitty position I'm guessing. Try body weight squats, bulgarian split squats to build the knee, and in general, endurance and speed based activity until it works itself out. Loose knee could result in the liquid inside leaking if you go running, which would be shit. You have to rebuild it all now. Slowly get into the heavy/high impact stuff, over the course of at least a month, but likely 3 if you're really trying and have even a little talent for rebuilding your shit. Push yourself to get a strong hormonal response and to stimulate the body with bioelectricity (via intensity).

3 second eccentrics, quick concentrics. Try roman squats, squats on your heels, sumo squats, pigeon squats (toes turned inward, knees tracking inward), staggered squats, cossack squats, and sissy squats, all bodyweight, each day. This will stimulate and strain the knee in every way and you'll get a feel for what's different about your (left?) knee from the other, and will help you figure out what to do about it on your own.

>>140595

Thanks, but I've been doing this for a bloody year. Stengthened my quad properly so that the muscles aren't pulling the patella sideways, tried RICE, tried iontophoresis, tried giving it a steroid shot. Nothing helps, the knee wobbles when I walk, pops and grinds when I squat and hurts when I'm sitting idle. Doctors have no idea what the fuck is going on. It's definitely not a damaged meniscus, because that would show up on the scans and xrays.

>>140602

Based on my expert pro opinion (100% Gold Standard), do air chair instead of sitting idle and get your hormones checked (your fucking hormones). 3 sec eccentrics with a 3x8 80% routine results in 17x more growth hormone, so do 3 sec eccentrics. Boost your anabolism and test. Make sure your thyroid is good.

Working out and having the right hormones is what's going to fix this.

Get angry at the weights and the pain. When you drop the weight at the end of the set, don't go "aahhhhhhh my back, my knee", get angry and forceful at the shock, beating fire with fire.

FIGHT FIRE WITH FIRE

When you wake up, get up, feel pain, etc. just fight fire with fire. This is how I recover from workouts, get more out of a workout, and have greater access to more energy. It's hormonal. When my body was hurting or I thought I might have a problem, or I might have done a minor sprain, or had chronic back pain, what got me out of it was fighting fire with fire.

I'm trying to be efficient and want a single exercise that works out all leg muscles like pullups and chinups work the whole upper body. Is it squats and are they gonna get my calfs?

>>140590

But aren't you supposed to be gaining weight to get gains?

>>140658

Yes, but the point he was making is that if you eat enough to account for the amount of calories burned by doing cardio then you'll be fine.

does anyone have a chart that explains the optimal amount of protein, carbs, and what not. trying to track my diet and dont want to starve a certain area

>>140659

So you would only be doing cardio to keep the heart or some shit healthy? How do you stop being a fat shit like this? Fug.

>>139020

How do i calculate how much veggies and fruit i should include in a weight gain diet?

Also, since i've only ever lurked on image boards and never really post, how do i reply to a thread without having to reply to a previous comment?

I'm trying to lose weight and I went from 198 to 188 within 3 weeks. I've notried changed my calorie intake since then but I keep fluctuating between 188 and 191. I don't know why the fuck I won't move down in weight anymore despite me only eating 1.5k calories a day and lifting 3x a week doing Strength Lifts 5x5.

/fit/ help I just want to lose weight because I know my body underneath the parasite known as skin is damn good looking.

I'm not really a fan of long distance running, but I'd like to be fast. Could I make my cardio just sprints?

I'm starting to get up there in age (turning 36 soon) and getting age lines in my face. The problem is there's this dramatic line down one side of my face but not on the other and it looks incredibly asymmetrical. I've read that this can happen if you sleep on one side more than the other. Is there any remedy?

I've been getting leg tension and mild cramps lately, it doesn't bother me except when I try to sleep, at that point it becomes obnoxious as shit and legit messes with my sleep patterns. I work a job where I'm standing for the full shift (8 hours) except for lunch. When I get home I usually don't wanna do jack shit except play vidya.

For meals I know I can get electrolytes through the following non-supplements:

-Almonds (Sodium/Potassium)

-Fruit (Potassium)

-Kale (Magnesium)

-Milk (Calcium)

What are some other foods/liquids that I can eat/drink to keep my electrons up and my cramps down? I will make my leg-stretching daily as well, and wonder what else could help to calm my legs down.

>>140820

forgot to add, I'm particularly wondering what foods I can get magnesium out of.

>>140820

Honestly just stretch and get enough potassium. Sodium is required for muscle flexion and potassium for extension, if you're getting cramps it's usually a lack of stretching or potassium, possibly both.

how do i tell if my trapezius exercises are working without a mirror?

>>140820

Are you consuming sugar late in the evening? If so, that's probably the reason for your cramps

Whats the best timing for cardio? is twice a week good enough?

Are calorie counters like MyFitnessPal accurate at all? I'm 242 pounds at the moment. Says i need to eat 2300 kcal a day to lose 2 pounds a week with an active lifestyle. Really? 2300? I notice I maintain my weight at 1900 kcal a day just being sedentary

>>140962

At the very least an hour and a half a week combined if you're serious about your cardio. Every other day would be ideal to increase your stamina and reap the benefits of cardio

>>141097

I can't so it every other day, that would interfere with my routine.

chest+arm day > leg day > cardio.

thanks

>>141090

it's a good starting point, change it from there if the amount they suggest doesn't work.

>>140808

yes

>>140759

eat a cup or two of mixed veggies a day and cut it off there so you can make room for the stuff that will make you gain weight

>>140626

there is no one exercise that will work anything

What's a decent dumbbell set with plates? I don't want to spend any more than I have to, but I also don't want to buy from China.

>>141122

Would you really trust something that says 'organic' on almost all ingredients?

>organic honey

what the fuck

>>141146

>sticky

>>140657

There's no muscle mass to be gained across the wrist joint. You could put some fat there if you really wanted to, I guess.

Might be a blessing in disguise, though. Skinny wrists make your forearms look bigger in comparison. Hit those deadlifts, bud.

>>140934

Are the traps the prime movers in those lifts?

Are you getting stronger in regards to those lifts?

If yes and yes, then it's probably working.

Unless you're some kind of genetic freak or something, any elevation of the shoulders REQUIRES trap engagement, so don't worry about it too much.

>>140626

Proper squats will hit the calves, yes. Do deadlifts too.

>>141164

>Proper squats will hit the calves, yes.

They don't operate the gastrocnemius at all since it crosses two joints and is always simultaneously shortening at one joint and lengthening on the other throughout the movement. The gastrocnemius is the round "head" of the calf the protrudes on the surface of the leg, and underneath is the soleus. The soleus can be involved in squats, but it is rarely significantly stressed in the movement—especially if squatting merely to parallel. Only in full squats would I imagine the soleus doing a little work, but even then I think it's rare to truly stress them from a squat. They might get a little pump or a warm up.

>>141166

The gastroc may not travel through it's full range of motion, but that doesn't mean it isn't stressed.

Your abs don't lengthen at all during the squat either, and it would be silly to suggest that they aren't a major contributor to a properly executed squat.

>>141182

No, this is not a matter of range of motion. The gastrocnemius cannot physically undergo significant stress in the squat because it crosses both the ankle and knee. This means it is always like a slackened rope with nothing to pull on in this movement, for as it pulls and lengthens through one end, the other end just shortens to prevent the muscle from tensing up. This doesn't mean it can't ever stabilize the movement or have short windows of minor involvement. However, it is prevented from being a major synergist in the squat. Although a funny feature is that having extra large calves helps with the recovery on a full squat by allowing one to bounce off the gastrocnemiuses when they touch the hamstrings.

>>141146

I dobt you made 500g of muscle the first months. its verry likely just water or what you ate.

you don't start to make gains until around the end of the second month. Your body won't react before then

>>141183

You say it's not about range of motion, but it sure sounds like that's what you're talking about. If you hold each end of a rope in separate hands, tension the rope (using some sort of tourniquet-style method or something), and then move your hands back and forth relative to you but not relative to each other, the rope remains taut. The tension of the muscle is not dependent on whether or not its insertions are fixed. Also, the movement of the muscle at the ankle is likely not equal to the movement at the knee, resulting in a length differential, resulting in some range of motion.

Do a slow bodyweight squat right now and tell me if you feel anything in your calves. You should, because I do. My routine has never included anything for legs except squats and deadlifts, and my calves are noticeably bigger than when I first started lifting.

I'm certainly not claiming that calf muscles are prime movers, but they're definitely involved in a non-trivial capacity. I suppose every body is different to some degree, so your calf recruitment may be influenced by your skeleton, but likely not to the point of zero engagement.

https://exrx.net/Kinesiology/Squats#Muscular

>>141425

Omega-6 fatty acids must be removed from your diet to save your hair.

>>141436

Keep doing it faggot. What program are you running? How much bodybuilding work do you do?

>>141436

4 x 8 - 12 accessories

2 - 3 x 15 - 20 main lifts

drop the weight and immediately do a burnout set after your last for an exercise.

This is your new program. Make sure to do farmer carries with forearm work, calf raises and neck work. 3 x 40 - 60 (seconds with farmer carries). Still do a burnout set at the end.

You just plain don't have enough volume for mass.

>>141575

No. Do jump rope to get blood and lymph circulating a few hours before you go to sleep and in the morning then go work out. Do 3x a week if you're a beginner. When you hit 1/2/2/3/4 pl8 then go for 5x. OHP/Bench/Bent Row/Squat/Deadlift. You can hit that pretty quickly though, less than a year if you aren't a soyboi.

You don't stop working out because you're sore. People have deload weeks for this reason. Every 8th week they lower the weights to recover then go back to heavy. You have to overextend yourself. You can be sore for 2 weeks, but you should exercise 3x a week.

>>139030

Rippetoe talks about proper grip setup in starting strength.

Also how are your vitamin intakes? Vitamin C? If your bodies reserves are depleted your skin can get fucked. I have a fried who eats like shit with this problem for dirty gains, which depletes nutrients and minerals as anti nutrients(too much refined carbs and sugars) steal from your body.

Is pilates a good additional exercise regiment?

Anyone have any experience with testing blood sugars? Thought I'd try mine since I'm trying to cut out as many sugars as possible from my diet.

First test about 2 hours after eating was 5.6mmol, which is within the normal range if I had been fasting - all looks good.

Upon waking and subsequent fasting I tested it again and it had skyrocketed to 7.8mmol, which is basically diabetic as shit. I immediately tried again and it gave me a reading of 6.4, which is a lot lower but still high considering the fast. A third test was 6.8 - still high and borderline diabeetus range.

I've booked a time to have them checked properly, but the results were a bit concerning. I'm 6ft tall and 81kg and lift, and I'd say somewhere between 11-14% be. Anyone with similar experiences?

>>141683

Additional to what?

I'm new to the whole watching what you eat thing. On the way to adding fitness and exercise to that.

I have a question about foodstuffs. Primarily yogurt.

Is yogurt /fit/ approved? If so which brand is the most approved of?

>>141131

>what is google

nigger

>>141131

Punching fast is hard on the tendons. You need tendon strength. Besides that it's just instinct. Shut out stimuli then explode your fist forward without a thought. If you're stiff, it doesn't work. If your elbow/top of your elbow feels like you just fucked something up, you're on the right path. The stiffness is to protect you by limiting range of motion and speed. If you feel a little pain doing a fast punch, strengthen where you feel the pain. Focus on it with some hard exercises and get your strength up. Isometrics is very good for tendons, so do that as well. You should be a mist or cloud or just BLANK when you're throwing the punch, and become a mountain of stone blinking into existence when your punch reaches your end of RoM or target. If you can still tell you exist while throwing the punch, you aren't in the right state of mind.

Your brain will self-limit when you have a self.

If you get into a more life or death state of mind it's better. The brain will limit your output less. Absolute destruction… you should be using your whole body to get every ounce of explosiveness and punch density (rigidity) out of it (rigid when it connects for better force transfer). If the fear of your elbow snapping backwards never enters your head, you're not doing it right.

Improving grip strength and straight arm strength will help punch speed. Focus on getting maximal contraction.

>>140657

It's a good thing. Makes it easier to fist a girl.

>>141749

>grip strength

wut

>>141744

Yogurt has nice fats and proteins but a lot of it has tons and tons of added sugar. It's best avoided, I think.

Maybe try some plain greek yogurt and add whole fruits to it. That'd probably be good.

>>141753

If you pull a heavy weight from the ground with straps, because you can't without them such as in a very heavy DB row – you risk tearing a bicep tendon. Grip is the other side of the elbow. Straight arm work works the upper arm, shoulders, upper back and core, but not grip. A hard fist hits harder as well, because it transmits force better. Sandbag vs Iron cannonball.

>>141749

Doing high rep stuff where your form deteriorates but you get a huge pump is good too, but make sure you get the max contraction first and separate the max stuff from the high rep stuff. Doing both is best for strength in the long run and will help you build a lot of muscle. Probably good for tendons as well…

>Eat significantly above TDEE

>Gain much more fat than muscle

>Eat slightly above TDEE

>Gain fat and trace muscle

>Eat slightly below TDEE

>Eat at TDEE

>No progress in any direction

>Eat slightly below TDEE

>Slim a bit then get hit with poor mood, low energy, brain fog, lethargy, anhedonia, etc

>Eat significantly below TDEE

>As above except worse

What the fuck do I do. I fast until noon almost every day. I've been on nofap for two months. I eat plenty of liver, eggs (powdered egg is my go-to supplement instead of soy-laced whey), animal fats, whole milk, onions (fermented and otherwise) and greens are my main dish most of the time. I sometimes indulge in dark chocolate and muffins and trying to cut down on them further. My workout has been Wendler's BBB for a while but I'm considering changing to higher volume, endurance based work to see if anything changes because it's been many years and I still look like an ottermode who let himself go.

>>141841

20 minute intervals.

>>141844

could you be more descriptive

>>141841

This will only get you skin cancer. why the fuck do you want to tan?

>>141864

I ate 1700 calories every day and kept the same lifting routine I had for bulking (Greyskull). When I got sub 180 pounds I started doing cardio on my off days. It felt kinda shitty the first week, but I got used to it pretty quickly. 1700 calories is a pretty comfortable amount of food to split between a couple of meals if you skip breakfast. The only truly shitty thing about it was watching my lifts drop. You absolutely have to keep your protein intake high, which is what I failed at. They're supposed to go down a little bit even if you do it right, but not as much as mine did.

>>141862

The gains will come back, now you have a decent margin to bulk then cut again and so on

>>141862

do not spite the bloatmax, embrace it

How can I cure my depression, lads?

Exercising and having a healthy diet don't seems to work with me.

>>141894

You need to increase GABA and lower serotonin. Additionally, glycine and taurine synthesis in the liver needs to be efficient, or otherwise, you will need these two amino acids from diet or supplements. B vitamins and protein are the basics for the liver, but a high intake of polyunsaturated fat will cripple its function. Too much methionine without cofactors to support its metabolism—such as molybdenum from greens, fruit, liver, and seafood, folate, & riboflavin—and balancing amino acids—such as glycine—will tend to do many bad things.

>>141894

Stop telling yourself you have depression. The entire field of modern psychology depends on telling people with regular problems that they're mentally ill and need pills and therapy, at which point they start believing it and inevitably do become fucked up from the stress of those thoughts.

>>141898

This. There are absolutely biological factors which contribute to depression like >>141897 says, but if that's all you pay attention to you'll keep thinking bullshit like "why aren't I cured yet?", "am I feeling better yet?". Go find something productive to do, and keep your mind busy - build confidence. Every time you get worried about something pointless remember anon told me my depression is gone.

>>141894

There's a big difference between having depression and feeling depressed because you have a shitty life. People tend to conflate the two, and it needs to be made clear which of those you mean.

Without knowing which it is, nobody here can help you.

>>141897

>Additionally, glycine and taurine synthesis in the liver needs to be efficient?

How can I know if my liver is effectively synthesizing those amino-acids?

>but a high intake of polyunsaturated fat will cripple its function

Finished my fish oil bottle last night. So I shouldn't be taking omega 3 supplements?

Gonna screencap for future references. And I'm also going to take a closer look in the matters of amino-acids and how can I lower my serotonin while increasing dopamine.

Thanks, anon.

>>141898

>>141905

But the doctor said I have dysthymia, and even gave me a prescription of zoloft and amitriptyline. I don't like taking these meds though, because I get dizzy and can hardly stand up straight.

But I'll try to convince myself that I don't have it.

>>141906

it's not a temporary thing, or a "fase". Like I said, I've been like this for over 7 years now.

>>141907

Oh, I didn't say that.

But anyway, it's not a "temporary", a "i'm feeling depressed atm" kinda thing.

Okay, but has your life been shitty for 7 years? Would any other person be depressed if they were in your situation? Is your life otherwise meaningful and fulfilling? Do you have any long-term goals, and are you making any progress toward them?

It seems to me that if you're clinically depressed, the worst thing you can do is to take psychological advice from hatechan. I suggest finding both a medical doctor and psychologist that you can trust – though you've probably already done this.

Despite the side-effects, does your medication seem to help?

>>141909

>has your life been shitty for 7 years?

I have an ambivalent kinda feeling towards it. Sometimes it was nice, I had a good time here and there, but most of the times there was only apathy, the lack of something. I have both good and bad memories, tho.

>Would any other person be depressed if they were in your situation?

Idk, mate.

>Is your life otherwise meaningful and fulfilling?

Yeah, I do have some accomplishments in my life, but I don't know. I don't see them as "fulfilling" at all.

>Do you have any long-term goals, and are you making any progress toward them?

I do, indeed. And as a matter of fact, I'm making some progress towards it. But at the same time I'm suppressing my feelings in the same way I that I did, back in the high school days. And shit happened because of it.

I also told my doctor about this "coping mechanism", and he strongly advised against it. But that's the only way I can "properly function", so to speak, so I'm doing it again and "getting on".

>Despite the side-effects, does your medication seem to help?

They do their job for a while. But after some time your body gets used to it and you have to increase the dosage, thus increasing the intensity of side-effects.

I have a weakness in my shoulder from a torn rotator cuff, (and Jesus Christ did it take a long time to heal properly… 7 fucking months until I could do an unassisted chinup with minimal pain) is it going to be safer for me to do a barbell floorpress instead of bench press?

>>141912

>>141907

It honestly seems like you're just dealing with the usual spiritual malaise that most Western people have. Do yourself a favor and go do something new. Preferably something that involves other people (taking lessons, joining a club), so that you have an incentive to keep doing it. At worst, it'll be a break from your dull apathetic life, but at best, you might find something in life that will make you passionate and excited to be alive. If you don't like the meds, please don't take them, or at least ask your doctor for something else. Anti-depressants will change your brain structure over time, so if you're going to take them, at least get ones that actually help you feel alive.

>>141849

my skin is a sickly pale color

>>139020

Pushups, situps, lunges or bodyweight squats. >>139044 If you want "dynamic" then look at US Army Conditioning Drills, esp. CD #3, but anything dynamic is gonna bother the other people in the house.

>>139030

Shave your calluses down with a Bic single-blade safety razor, in addition to fixing your grip.

>>139043

Add however much you can provided you can still complete the work in good form. If that's 20lbs then add 20lbs, if it's 5lbs, add 5lbs, if it's nothing, stick with it or maybe add reps. Microloading is a thing, too, but fractional plates are a bother.

>>139145

You can't. You can get rid of some things which might depress it via nutrition, proper recovery, etc. Don't listen to >>139173 as all that is meme shit.

>>139283

It'll work but it's not optimal, push/pull splits are dumb. Search for Lyle McDonald's generic bulking routine on his forum and read the sticky thread.

>>139648

>micronutrients

Take a multivitamin once daily.

>gut bacteria

Fucking hippie.

>>139744

It's a scheme. >>139748 is a Jew.

>>140462

Yes and no. Basic bodyweight stuff plus running (provided it's not long distance, but anything from sprints to middle distance 1-3 miles) can get you in good shape and looking good for a normie. To be really strong, you need weights. But you still can get by with basics: squat, clean, snatch, press, etc., all the big compounds and competition lifts. There is absolutely no need to ever do any isolation exercises.

>>140475

In terms of a formula for how much salt equals how much water, but easily 1-2% of bodyweight.

>>140549

Yeah you could live off bodyfat. You'd want to take some vitamins to avoid a deficiency disease, and taking some protein would be more optimal to prevent muscle loss.

>>141862

Want abs? Ab roller and bicycle crunches. I'm the exact same height and weight as you. Have a routine of 3 sets of 10 ab rolls, making sure to do straight rolls as well as rolling to my left and right side. Followed by 3 sets of 60 bicycle crunches. I do this three days a week and had noticeable gains within two weeks and am now shredded after a few months. Try it out.

>>141933

I'm going to try that when I go back to bulking. Thanks bud.

>>141955

Cheers brother. I forgot to add that I rotate between the roller and crunches so I do ab roller for 10 then 60 crunches then the ab roller for 10 then 60 crunches and so on.

>>141989

Its not that I eat a lot, I just eat shitty food and sit on my ass all day.

Again, I plan on changing diet as soon as possible.

Is there anything I can do without buying equipment?

I currently cant afford to buy shit, so I am more looking towards things I can do right now.

>>141988

>>141990

>Its not that I eat a lot, I just eat shitty food

And shitty food is packed with way more calories-per-mass than healthy food. So eat less of it. Download Myfitnesspal calorie counting app, look up or scan the barcode of the stuff you eat, and you'll probably find you're eating 3,000+ calories per day no matter how little you believe you're consuming. Eating less MASS might leave you hungry, but if you're eating the correct amount of CALORIES you won't suffer energy loss.

Weight loss is just calorie math. Burn more than you consume.

Based on a shitty online calculator I just found, you burn around 3,000 calories per day, sitting around doing nothing, to maintain your current weight. A pound of fat is 3500 calories. So if you count calories and keep your consumption at 2,000/day or less, RELIGIOUSLY, you will burn 1,000 calories of body fat per day and lose 2 pounds (7,000 calories) per week.

Keto is massively helpful for fats because meat and vegetables are less energy dense than bread products and sugars, so you can feel like you're eating more while taking in less calories, but it's not required. There's also the obvious science about how keto forces the body to burn more fat than usual to use it in place of carbs. But again, it's not required. Just count the shit you're consuming.

As for exercise you can do without equipment

- walk at a fast pace if you can't jog/run

- if too weak for pushups, put your hands against the wall, do them standing, leaning towards a wall. increase the distance your feet are from the wall to make it harder.

- you should be able to do squats even at your weight, do them until you can't

- stand a couple feet from a wall, rest your back against it, and slide down until your knees are 90 degrees like you're sitting on a chair, but with no chair. Hold that position for as long as you can, don't slide down the wall further.

- planking, not the meme kind. It's like a pushup without the pushing. Just get in that position on the floor and keep your core and legs straight for as long as you can.

- use the cheap $3-4 buckets sold at any hardware store for curls, bent over rows, and deltoid raises, or anything else the shape of the bucket allows. You can fill them with dirt or rocks or whatever and use a bathroom scale to figure out how much it weighs. They probably won't support enough for substantial deadlifts.

- maybe put the buckets on each end of a broomstick for overhead press or to force more even versions of the aforementioned exercises. You can also bench press the broom-buckets as another replacement for pushups, if you can find something bench-like to lay on.

I was 400lbs and I could do all of this stuff. You really need to get a scale to know your size with certainty, and track progress. The calories you burn daily will also change based on your weight, so the calorie counting will have to become more extreme in the future as you lose fat, if you want to maintain the same rate of progress.

Rate my food intake so far today;

6 eggs = 36 protein

2 sausage = 28 protein

~1.5 cup yogurt (non GMO non Soy) = ~30 protein

4 cups milk = 32g protein

~126g protein

No clue about the fats or carbs but is that good? I'm out of bananas :( are bananas /fit/ approved?

>>142005

+ 2 ham and roast beef sandwiches w/ 2 slices of each = 4 per = 8 total =

9 9 9 9 ham

10 10 10 10 roast beef = 76g

>>142011

ok but this is the questions thread

where's your question

>>142011

I'm glad i enjoyed /fit/ as much as i did. If it weren't for it i wouldn't know lifting nor Rich.

>>142012

ok

my question is how are you anons feeling today.

also what's the best way to fir rock climbing/bouldering into a routine?

>>142046

we need to keep Rich's ideas alive. At first I started browsing /fit/ for memes too >>142052 and then started to care about it. And we joked about Rich a lot because he's quite a character, but behind the almost comically intense bodybuilder was a guy who seemed genuine, and his words were inspirational. The world didn't deserve him, he had to leave us behind.

>>142072

What's stopping you from drinking olive oil to fill out the rest of a day's post-protein calories? The taste? Don't be a bitch.

>>142072

1. Slow and steady running results into the lowest EPOC.

2. Your digestive system probably has some troubles, for the healthy people consuming enough food is easy as shit.

Any books on aesthetics and how to get a greek god physique?

>>142121

Genetics and 'roids.

>>142074

Do people actually do this? Sounds like a meme

>>142097

Thanks for the advice. Also I have no digestive problems, I have very good metabolism, it's just that I want to gain some weight so I need to eat above 3000 calories every day.

>>142200 (checked)

Use cold-hot patches for the pain

>>142157

surely there's a natty way to achieve such a physique.

I'm 5'9, i have average height

Is dirty bulk okay if I'm boxing at the same time

>>142269

Dirty bulking is just the bugman's alternative to bloatmaxxing.

Can I get a workout regiment for a beginner weightlifter for weight loss? I have a bench, barball, and some dumbells. I've tried looking through the stickys but I can't make much sense if it and I feel I could be doing some more worthwhile lifts for better results. Essentially I'm just doing 4 different exercises lifting the barbell with a wide grip,a shoulder width grip, lifting dumbells while standing and lifting barbell above my head while standing. About 8 reps and 3 sets every other day. I've only been doing it for a week now.

Help me please.

>>142409

Make your goals clear. If weight loss is your primary and only goal, your time will be better spent doing cardio. Also remember that your physique is mainly a result of your diet. Exercise is great, but diet is the key.

So here's my prescription:

>Do big compound lifts – squat, deadlift, overhead press, bench press, rows, chin-ups.

>Do cardio.

>Get your diet in order.

But really, dawg, it's all in the sticky. Read http://ss.fitness especially.

>>142411

Weight loss is my primary goal but I'd like to gain muscle and strength. I should have mentioned i weigh 370 and am 6'4 and running is not something i can or am willing do do. Even when i was near average weigth as a kid running was too much. I bike and walk that is the most that will happen in that respect. Fit says cardio is for gayboys anyways and weight loss can be done purely by weightlifting and its really the only exercise aside from biking i have ever enjoyed aside from handball during recess in elementary school.

I only checked out https://exrx.net/ but the site isn't that great and i found it not giving me the info i wanted which is do workouts A B and C for the best results, not all this mumbo jumbo useless info i don't care for.

I'm just starting to lift weights at age 30, I'm 160, 5 foot 7, just flabby, how long until I see results? I only care about gaining strength, not at all concerned about looks.

>>142419

Tell me everything I need to do to increase my testosterone levels as quickly and permanently as possible. Also, does jacking off fuck with your testosterone levels?

>>142419

>>142420

exercises currently performing are here:

https://www.muscleandfitness.com/workouts/full-body-exercises/top-10-compound-lifts-maximum-size-and-strength

>>142419

Theres no get strong quick program out there. Since you are a beginner I recommend Greyskull LP, Starting Strength or 5x5. You can throw in things like bicep curls and auxiliary movements in after the main compound lifts are done. More bodyweight = more strength but bulking too fast will make you fat. I suggest hovering only slightly above maintenance calories ie +500 from a clean source.

Best case scenario 6 months fo achieve 1/2/3/4 ie 1 plate OHP, 2 plate bench, 3 plate squat and 4 plate deadlift.

Average I would say 1-2 years. After that it's all up to genetics, programming and diet. I recommend Practical Programming for Strength, Greyskull LP, Starting Strength and 5/3/1 as books to read.

>>142420

TRT? Again no quick solution for this. Since you just started with weights I'd give it two years of training before than unless you have unnaturally low T. Raw onions seem to boost T levels, so do red meat and bacon I heard. You want to avoid soy, alcohol, drugs even marijuana they all boost estrogen and lower T. Processed foods arent good for your T or health in general.

Theres no permanent and quick solution unless you can blast gear for the rest of life and even then it declines with age.

Just stick to main compound movements:

Overhead press(or clean and press), squat(either front or back personally I prefer front squat), deadlift (should not get back problems if you do it right and reverse hyper extensions will help as well as working your core ie good mornings, hanging leg raises, etc), bench press(or variant I'd avoid decline) if you dont like benching weighted dips instead, and a rowing movement pull ups or chin ups and alternate with pendlay row or another horizontal pulling movement.

For auxiliary lifts theres a wide selection ie close grip bench, RDLs, etc

But focus on main compound lifts and save any bodybuilding or accessory work for the end.

Going for 5x5 SLs, haven't exercised before and I found a 50 kg barbell set at home.Two questions

1) Want to bench press, don't have a bench. What do? I figured try lying on the floor but I feel like I'm not getting much out of it since I'm doing like half the range of motion

2) Would it be better for me to do some calisthetics first, get in the mindset for working out and maybe build some muscle since I'm 110% bones before lifting? Or should I just get lifting and that'll be enough?

3) Should I stop fucking around and hit the gym already or wait until I'm at the 50kgs and then hit the gym

>>141122

>it tastes a lot better than what I slap together each morning

Because it's candy. It's not just rolled oats, it's processed oats. They are coated in oil and sugar and then baked.

>even something as low-effort as raw cacao + stevia is still two more fucking things to take out of the pantry, find the right measuring spoons, drop 'em in, close the bags and stick back in pantry

You can mix all dry ingredients beforehand. You simply need to shake it a bit to keep it mixed.

>>140550

>For someone your weight, that is weak

So what if he has a high body fat percentage? Overall body weight isn’t everything

How much sleep should I get, they say 7-9 is the recommended amount but should I be sleeping more if I am training?

I got a pull-up bar, but I'm too weak to do a single pull-up. What do I do?

>>142501

Do negatives or use a resistance band.

What can I do to get bigger lats?

I know I'm supposed to be doing rows and wide grip chinups, but I notice no strain/doms/whatever the day after working them out like I assume I should

When I'm doing my upper body day I do 4x10 unweighted widegrip chinups and 4x10 barbell rows with 100 pounds (in adition to other movements that don't touch lats, so I won't list them)

>>142505

DOMS is not a reliable way to determine if you've properly worked out a muscle group.

Keep going with the chin-ups. It's working.

>>142505

>best friend sleeps with guys girlfriend

>ends up pregnant

>girlfriends breaks it off

>years later best friend and girlfriend are married

The guy seems really friendly but he's too beta.

How do get someone to recover from getting cucked and stop being a beta /fit/?

>>142505

pullups and lat pulldowns

>>142568

>Never lifted before at all

Then don't do that routine. You should be doing regular chinups, regular planks, and basic compound lifts as a beginner, not weighted chinups, weighted planks, and pause bench/box squats.

>5'9 manlet tier and ~160 pounds. Want to get a mirin-causing body before I'm a boomer.

Do a cut first, you will thank me later

>Also, something I still don't understand is how to know your starting weight to bench/squat/deadlift/whatever.

Start with the bar and work your way up from there.

>>142565

I have the same thing right now. You overextended a tendon. rest for a few days and stretch every day at least once. that goes for every part of your body. You can never stretch too often.

For routines check out Alan Thrall's and Omar Isuf's channels.

I'm skinny and have no muscles but I want to not look like a soyboy faggot. I don't need to become big or even have an average body, I only need to have enough definition so that my body looks as intimidating as my face. Is this a good routine/diet to accomplish this?

>do as many pushups/situps/squats/lunges as I can right when I wake up and just before I go to bed

>jog everywhere (just around a university campus)

>only eat carbs when offered, usually just chicken, fruits, vegetables, and rice

>men's daily multivitamins

>only drink water or occasionally orange/pineapple juice

Convenience is the most important factor, no time to go to the gym so I need to only do things I can do in my apartment and I never cook, only order food.

>>142659

Sure, you can. In summer, I went to gym almost daily. Just don't do same muscle groups every day and you'll be fine. Only downside is the constant soreness, but at some point you get used to it.

>>142545

I know its not a question regarding workouts but being /fit/ comes with a strong mindset, right?

Still feel like utter trash despite improving myself and actually becoming an "Übermensch", I still feel empty inside.

But now suicide feels wasteful.

>>142724

Do you have meaningful relationships and a clear goal in life that you are working towards? If not then those are your problems.

>>142724

Don't live for yourself, but for your loved ones. For your descendants. Für deine volk.

>>141742

Strength training

>>142770

>Can I run pic related (Greyskull) 4 times a week

Depends on your stamina and recovery. If you're asking you might be able to handle it. Try and find out with lowered weights just to see if your body and mind can handle the volume.

Is it normal to be able to dumbbell press far less than you can bench with a barbell? I'm dyel and I can barely bench 95 for 3 sets of 5-6 reps, but when I tried DB benching I could barely do it with two 35s. What gives?

Should I start working my way up on DB press instead?

>>142770

>can you

That is for you to determine

>should you

additional gains will be minimal for a non roider.

I'd recommend you get your diet and sleep on point instead or at least before adding additional volume

>>142792

stabilizing one weight with two arms is easier than two weights with one arm each.

>should I do db press instead

Instead? No. In addition to? Sure. Preferably on a different day as an accessory.

>>142813

What are your goals? What is your current body composition? Also read the sticky faggot

>>142918

I can manage 2, maybe 3 with shitty form.

Should I go to failure with the resistance bands or the negatives?

The perks of being 1,93centimeters tall and not being a skelly, I guess.

>>142931

Bands offer the least assistance towards the top of the movement, so if that's what you struggle with, try the negatives instead.

>>142964

>Is this achiavable natty?

No. You need to be on at least your third cycle to become a k-pop star

>>142920

HAHAHA I remember that post but I dont have the cap

>>142964

>Is this achiavable natty?

easy

>Is this achieveable without high weights?

harder

>I cant pay a gym membership and only have 35 kilos of weight ,i have a chin-up bar and a table for rows.

possible

I only got 30 years to live and can't get children, should I simply give in my natty card?

No one in my family suffers from a heart-related illness, most died either to obesity or smoking.

>>139020

one of my fave pictures,

——————————–

there is not much I can do about my hyperglycemia but ever since I've

been gaining weight, I'm doing what I can to keep it in check but any

sugar period bothers me, my doctor said my blood sugar levels were

fine & I had no problems but I'm positive that I have hyperglycemia,

it's not fun cuz it's caused me much nerve damage, high blood sugar

levels cause nerve damage,

>>142916

do rear bench dips off your chairs,

incline like bench augments off counters with augments to a like skull crusher, both of these are variations of a push up but adjusting the angles

exercise, hack squats by putting your back on the wall & put out your feet & squat with your back sliding up & down the wall & try these two or one leg at a time & do while on your toes for calves, do these with your back in a corner, for push ups twist your hand positions instead of regular

do reverse hand position to regular for more tricep, close handed

positioned push ups,

I've got a question. About a year and 1/2 ago I started working out to lose weight. All I had was a set of dumbells that went up to 70lbs and was using them for a variety of exercises but mostly variations of starting strength and a few other compound lifts. I managed to lose 100 lbs going from 280 to about high 170s. I wish to work on putting muscle mass back on and recently got a rack and barbell. Now should I do starting strength proper now, or is it kind of useless since I'm no longer a noob and wont be getting noob gains. I'm gonna be eating more to bulk(but cleanly since if I go crazy I know the weight will just come back with a vengeance). Also I'm still weak as shit, only benching about 150 for 5 (dont have a spotter so I haven't set a 1 lift max), but considered when I started 100 was my max with a friend spotting me, I know I've progressed even though I lost weight.

>>142997

Should I just do it

So it turns out I recently developed an intolerance to eggs and before I used to eat a healthy amount and now I can barely stomach 2 eggs while getting stomach cramps bloating and really nasty gas. does anyone else suffer from this issue and what would be a good alternative to eggs as a quick protein source or just in general

>>143075

Greek yogurt

>>143067

>I only got 30 years to live

>only

>>143137

Almost half my life, but considering being dead at 50, I rather be buff and die than be dyle and die.

>>143151

Contrary to what scooby would have you believe you can get swole in less than 3 decades

Looking for weight lifting gloves. You can not convince me otherwise, just tell me the brand I should look for or even which ones to buy, thats all.

Why are machines bad? Should I start moving to a barbell? I haven't worked out in a long long time and in just slowly getting back I to it doing full body work out 3-4 times a week and I'm on the 2nd week, probably will start doing more after a month and half once I get used to going to the gym. How do I gain muscles and increase cardio. My main concern is is removing the belly fat I have, 5'7.5" and only 150 lbs. Id like to be at least 170-80.

>>143218

>all that shit you just said

Read the fucking sticky

What's the deal with training programs like T25 or P90x? Are they ineffective or are they for people with a good fitness background to begin work in and not for someone who's not even a beginner?

>>142731

Cease this qualityposting at once.

>>143102

>Chinese girls

no

>>143377

what's wrong with them?

I can make a guess but I want to know what you think. If I had the choice I would rather have japanese or korean foreign students at school since I think they're better than the chinese

>>143499

Personally, I don't like to deadlift and squat on the same day but some programs have it. If you go this route, you should probably have a day where you do heavy deads followed by volume squats, and another day where you do heavy squats.

But honestly, you shouldn't be making up your own program if you don't even know what exercises you can do on the same day. Pick one from the wiki or the /r/fitness sidebar and stick to it.

>>143361

Useless for everyone. Pick a real strength training program.

>>143218

The answer to all of your questions is to read the sticky, lift barbells, drop the machines, and eat properly.

>>143067

What are your lifts?

>>143028

Do a full body barbell program for beginners. To strengthen your grip, do deadlifts (which should be part of your program).

>>143595

>Drink lots of water

>Drink coffee or take caffeine as an appetite suppressant

>Intermittent fasting

>Cut rice, pasta, bread, potato, and anything sugary

Those last two in particular helped me more than anything.

>>143597

'hangry' wasn't a typo. I meant to ask how do you suppress the anger you get when you are hungry while cutting.

I like being able to see my abs and muscle separation, but I don't like becoming a highly irritable prick in the process.

>>143601

The only thing that helps curtail hunger on there is water you damn shitposter

>>143606

>Caffeine and IF

>Not curbing hunger

A quick jewgle search would show you otherwise.

>>143664

This is generally a terrible idea, as most salad dressings are loaded with vegetable oils. If you are trying to lose fat, it's the polyunsaturated fats (which vegetable oils are very high in) in the diet which promote fatness the most to begin with. To alleviate this problem, you can try making your own salad dressing out of vinegar and coconut oil, or you can eat greens plain. Otherwise, the modern American version of a "salad" will load you up on omega-6 until your health goes down the toilet.

>>143667

Yeah I eat it with no dressing.

>>143669

I think the answer is simple. Eating tons of greens alone will end up with most people hating them. Just add some fruit if you're too strict on yourself to eat much else. Eat fruit and melons until you're full. Nobody gets fat on greens and fruit/melons.

reasonable choices:

-oranges, tangerines, and mandarins

-dates

-kiwis

-pineapples

-bananas

-honeydews melons and cantaloupes

-watermelons

>>143595

I would like to know this as well. I don't even become an irritable prick, I go straight to full on rage if I have a reason. It's killed my diet every time (except once when I had a chronic infection, I was pretty chill then.)

I don't think it's hunger, I really don't get that hungry feeling ever, but maybe testosterone unchecked by the liquid/carb jew.

>>141897

>>141907

wait why do you want to lower serotonin and how do you do it?

>>143548

Do you mind explaining why those programs are useless?

Trying to lose weight, can you guys give me a list of food I could eat in a hurry?

>>143716

Calories in, calories out. Eat at a negative caloric intake and you lose weight. Make sure to get enough protein to minimize muscle mass loss.

Fats are very high in calories per gram, so butter, meat, etc have lots of calories in a small amount of food. Leafy vegetables are mostly water and have very few calories per weight.

>>143684

>Do you guys think I should workout by reps as somewhat of a novice, or by time alone and no counting?

Reps

Hey guys, DYEL here

been making some decent strength noob gains, still pleb tier but whatever.

I tried a sitting, dumbbell OHP the other day with 20lb dumbbells. I used one of the benches with a tall back because I wanted some stability. The OHP itself was easy, but I felt like my back and core were too weak to hold me up straight. my back kept arching really far away from the seat back to the point where I stopped my OHP sets because it felt wrong.

what's wrong bros? should I train core now even more? what should I do?

>>143741

>my back kept arching really far away from the seat

That's really bad. Should be little to no arch or you will permanently fuck up your spine

>>143751

Can someone make a post about Ashwagandha on half /fit/ for me? I'm banned because the tranny internet defence force

>>143767

I didn't do DB OHP today, I just did front and side raises to be safe, so I guess that's a good thing.

What should I do? I assume my core isn't strong enough, what should I do to minimize this arching?

>>143840

>what even is a belt

It helps you maintain core stability. There's basically no back arching, if you apply it correctly for the OHP.

>>143841

I'd rather not use a belt as a crutch for a weak core especially if I'm doing bany weight OHP. I've been training core and back but I'm not sure what specific exercises will solve this issue

>>143878

Well, a belt hides your imperfections. For me, doing 1pl8 OHP reps feels a lot better when using a belt. If you feel insecure about using a belt for small weights then fuck your insecurity. You are there to improve yourself.

Good way of how to increase your core stability is ab roll-outs, resistance band aided rotation movements, deadlifts and squats. Core stability takes time.

>>139020

How do I combat hunger, going lower 18% is such hell

Anyone know a good introduction to yoga for men? There's some specific stretches I want to do, but going straight into them seems to put too much strain on my knees.

>>144091

Yoga isn't standardized into a single program, but it sometimes involves excessive static stretches instead of dynamic movements. Static stretches can improve flexibility, but until you are merely flexible yourself, you may not realize that flexibility alone is undesirable, because what is stretched must have the strength to recover. The tensile strength to return from a stretched position is developed from dynamic flowing movements that stretch, rebound, twist, and untwist. This tensile strength is not only important for limberness but also prevents overextending joints and injury. The balanced development of tension and flexibility makes the limbs seem like strong rubber bands and improves posture. Development of just flexibility allows one to assume any position like a contortionist but not necessarily the ability to hold an upright position or good posture.

Some yogas do dynamic movements but others don't. Qigong usually does dynamic movements. I recommend trying the Yijin Jing or the Baduanjin. These are qigong exercise sets that are well known with Wikipedia pages and many instructional videos available on YouTube, so it is straightforward to find examples on how to proceed. The Yijin jing is associated with Shoalin training. The difficulty of either is largely a matter of style.

>>144093

Thank you very much, I especially appreciate the explanation of tensile strength and dynamic movement. I'll give both Qigong sets a try and stick with whichever one I like best.

Natural bodybuilding feels like a meme, I might be very athletic but look like shit.

Can one take roids and still be relatively athletic? Or do roids fuck my stamina up?

>>144112

>look like shit

Thankfully my face is above average, I might look a bit tired sometimes. It is my body which looks like "shit", I'm either very skinny with low bodyfat or thick and fat.

how many burpees should I do per day to get a sub 40bpm heart rate

ive been doing 144 in 12 minutes for the last 4 days now but my resting HR is still above 60bpm

>>144159

Heart rate is frequently a misleading metric, especially without the context of body temperature, hormonal status, or strength of the heart. When the ambient temperature is warm, the heart has less stimuli to beat as fast in order to maintain body temperature. Adrenaline is a very potent at stimulating a faster heart rate, and hypothyroid people may compensate by producing more adrenaline (than thyroid hormones) to sustain a certain level of activity. Hypoglycemia, or low blood sugar, and lack of salt are among the more common background causes of adrenaline surges. Some hypothyroid people do not attempt to compensate for their low metabolic rate and instead accept low levels of activity. These people will have a slow heart rate, and included among them at select times are some athletes. This is because sports can be very demanding and damaging to the long term metabolic health, and this causes some athletes to be in a state of very low metabolism until it is absolutely necessary to increase activity levels such as during training or competition in order to conserve energy.

In certain hypothyroid people, eating breakfast can lower the heart rate and temperature because of the sudden break from high stress hormones that had all night to rise from being fasted. In a normal person, heart rate and temperature should be expected to rise. One of the reasons for the different endocrine strategies for maintaining activity levels between health and unhealthy is that thyroid hormones make one more sensitive to adrenaline, so less adrenaline is needed in times of stress. This also means that certain hypothyroid individuals may be very insensitive to signals which aim to provoke a higher metabolic rate and activity levels, and their hearts are chronically stuck beating at a snail's pace. The differences between healthy and hypothyroid also reflect differences between warm-blooded and cold-blooded animals. The path of evolution has been generally taking mammals to either a higher heart rate or higher volume of blood pumped per contraction and higher body temperature. Aiming to decrease the heart rate in a stress-free, neutral context has the potential to be a reptilian strategy, especially if the amount of blood pumped per unit of time is decreased as a result. The staircase effect is when the heart beats more frequently, it beats more strongly. Estrogen decreases the staircase effect, while progesterone and testosterone increase it.

Murray, John F., and John J. Kelly. The relation of thyroidal hormone level to epinephrine response: a diagnostic test for hyperthyroidism. Annals of internal medicine 51.2 (1959): 309-321.

https://doi.org/10.7326/0003-4819-51-2-309

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.873.2269&rep=rep1&type=pdf

>There is now ample proof that the level of thyroidal hormone alters the response to both epinephrine and norepinephrine.

Johansson, Catarina, Bjorn Vennstrom, and Peter Thorén. Evidence that decreased heart rate in thyroid hormone receptor-α1-deficient mice is an intrinsic defect. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 275.2 (1998): R640-R646.

https://doi.org/10.1152/ajpregu.1998.275.2.R640

Pingitore, Alessandro, et al. Acute effects of triiodothyronine (T3) replacement therapy in patients with chronic heart failure and low-T3 syndrome: a randomized, placebo-controlled study. The Journal of Clinical Endocrinology & Metabolism 93.4 (2008): 1351-1358.

https://doi.org/10.1210/jc.2007-2210

>Low-T3 syndrome is a predictor of poor outcome in patients with cardiac dysfunction.

…

>Heart rate decreased significantly after T3 infusion (63, 60–66 vs. 69, 60–76 beats per minute; P = 0.008).

Hamilton, Michele A., et al. Safety and hemodynamic effects of intravenous triiodothyronine in advanced congestive heart failure. The American journal of cardiology 81.4 (1998): 443-447.

https://doi.org/10.1016/S0002-9149(97)00950-8

>Triiodothyronine was well tolerated without episodes of ischemia or clinical arrhythmia. There was no significant change in heart rate or metabolic rate and there was minimal increase in core temperature. Cardiac output increased with a reduction in systemic vascular resistance in patients receiving the largest dose, consistent with a peripheral vasodilatory effect. Acute intravenous administration of triiodothyronine is well tolerated in patients with advanced heart failure,

>>144176

Bad grip us usually the cause of it (in my experience). Make sure you place the bar snugly in the first crease of your fingers instead of in your palm.

What does /fit/ think about this thread?: https://8ch.net/fringe/res/126320.html

ignoring the esoteric/new-age stuff, the entirety of the "cell salts" listed there are basically a comprehensive list of electrolytes and foods that contain them.

>>144234

Rows, snatches, face pulls, and T-bar rows will all develop the upper back. You can also prefer snatch grip deadlifts over deadlifts for further emphasis, and front squats instead of back squats will train thoracic spine extension.

>>144235

Hm, well I do stuff that's similar to 2 of those exercises. Still, I can't seem to take off. Maybe I should consider doing something more "risky" like snatches. Thanks.

>>139020

I posted this question in another thread, but I'm anxious and want a variety of insight, so fuck it.

I've been diagnosed with testicular cancer. Had it for about 4 months, and my right one removed yesterday. Doctors and some other sources say my testosterone levels should recover back to normal levels, as all it takes to get testosterone is technically one testicle. I've read about this not always happening however. Anyone with advice/experience in this? I'm down in the dumps over this, as for all of 2018 I've been lifting and boxing non-competitively, and have gotten into really great shape. I'm 22, but have I just been aged to mid-30s? How can I make sure I get the same levels of testosterone as before?

>>144253

Before getting into the idea of using exogenous testosterone you should keep in mind your cancer stage and if it sensible to testosterone.

>>144254

Hormone replacement is not in the question at the moment. I was asking more or less if having one testicle will effect my testosterone levels in the long run, and that if my levels will return to normal like my doctor has claimed it would.

>>144255

In theory one functional testicle is able to produce the needing amount of testosterone. But you have to account many factors such as proper diet with enough cholesterol (the thing that our bodies use to create many hormones) and that if you got anti-testosterone therapy for your cancer.

>>144256

I got surgery, but if you're saying anti-testosterone therapy, like chemo, then I'm NOT taking that into account, and as of now I don't know if I need that stuff or not. I'm talking like, in theory, once I'm 100% recovered from cancer with no treatment at all. I'm mostly worried about my testosterone never being the same after say, 2 years of recovery. Healthy and organic eating is generally something I do. I know chemo and radiation will destroy my body and testosterone even if I had two balls.

>>144257

There is also some drugs (anti-hormones) that reduce the production of testosterone.

But if your treatment was only castration then, if it the other testicles is intact, you shouldn't have a problem.

Perhaps it would be a good a idea to keep a record of your testosterone levels every month.

>>144258

I agree. I was blindsided by this and I assume, before, my testosterone was normal to high. I'll start keeping track of it.

>>144335

It's very important to be mindful of the shoulders during dips so as not to enter an extreme range of motion that hurts the glenohumoral joint. A common problem with dips is that parallel bars encourage unnatural wrist positioning that ultimately puts the shoulders at the wrong angle, or they are set at the wrong width for an individual's shoulders. V-shaped bars are generally better, as you can move forward or backward on the bars to change the width, but fixed bars still have another problem: pressing movements are not robotic hinge movements. The natural, fluid way for a human to press involves twisting up and down the arms from shoulders to hands almost as if throwing a punch. You can still twist some with a fixed hand position, but when there are problems, it becomes even more important to make sure fluid movement is uninhibited. One solution is to use Olympic rings, which offer extreme freedom and adjustability for dips, pushups, and pull ups but require a much greater effort to maintain stability throughout movements.

Regardless, it is important to develop an intuition about natural shoulder rhythm to prevent injuries. An experiment that can be performed to determine the limit of range of motion is to do the most incorrect motion: without weight in hands, very gently perform a lateral raise by putting your hands out to your sides while standing, and keep your thumbs pointed down as if pouring out a cup of water. You shouldn't get as high as you normally can while rotated internally like this, and it should feel uncomfortable at the highest position. Make note of how this feels, because this is precisely what must be avoided. External rotation must be performed to raise the arms beyond a certain point, but pressing is often done with a degree of internal rotation, which increases strength, so a delicate balance must be maintained so as to not overdo it. (Note: with dips, especially on rings, the more vertical you are, the more you can lockout with external rotation, so the rules can be different in different contexts.) To give yourself more room for error, you must be aware that the shoulders are composed of three joints: the glenohumoral joint, the AC joint, and the sternoclavicular joint. The significance of this is that you cannot only move your humerus but also the scapula and clavicle. In my experience, I have noticed it is absurdly common in the inexperienced to have frozen shoulder blades. Most of the problem is likely a lack of awareness, not pure immobility I assume. To understand what I mean, you should roll the shoulders by shrugging up, down, forward, and backward a few times. Then raise the arms high overhead but follow through to reach even higher as if showing off the armpits. That last move is upward rotation of the scapula. The opposite move with lowered arms is doward rotation and looks like posing to show off the traps. Dips can involve both rotation of the scapula and shrugging. Pushups involve more shrugging forwards and backwards and only slight rotation of the scapula. Following through with movement at shoulder blades and collar bone provides extra range of motion for all pressing movements and more room for error to prevent injuries. An issue with bench pressing is that the shoulder blades are inhibited by the bench, so I don't consider it a good exercise for people with shoulder problems.

The final consideration for pressing movements is the position of the spine. This is mainly applicable to overhead presses, but if you cannot stand upright, you cannot get the arms vertical overhead. They will point forward at an angle. It is especially important to be able to straighten the thoracic spine by sticking out the chest. This will provide range of motion and strength to properly raise a weight overhead.

>>144335

You're probably just weak/tired, assuming that you didn't really hurt anything like post above.

Make sure to take resting periods and keep on top of nutrition, strength should be back in a few days.

Hey guys, I've been doing 5x5 with bad results for a while now, and I want to switch it up towards a more aesthetics/endurance based routine.

I found this routine, and I wanted to ask you guys if you thought it looked gay or not. link related.

https://beagamecharacter.com/2017/09/28/the-doomguy-workout-aka-the-space-marine-workout/

>>144354

that name tells me it's probably trash

Why would you have bad results with 5x5? that one is hard to fuck up, if you want aesthetics just add some isolation work at the end

>>141897

>>141907

>wait why do you want to lower serotonin and how do you do it?

reasking

Something about fear and rigidity. It'll make you more immobile. The experiment wasn't comprehensive enough in my mind to justify that conclusion though. A few threads don't make a web. Even if it does, anything too small or too big pass right through it.

The experiment involved mice. One group had more serotonin because science!! and the other had less. They would shock the floor of the cage or whatever and then dump them into water. Those with more serotonin wouldn't jump when shocked and wouldn't swim for a little while after being dumped into water. The RAT GANG with LESS serotonin would RIDE OR DIE and jump/swim when shit hit the fan.

>>143677

>>144432

>>144441

Okay, I'll try to do a writeup on serotonin sometime today or tonight provided nothing comes up, or at least I'll paste my copypasta again when I get on my computer. At work now. I'll provide references and quotes so hopefully it's clear why you would want to lower serotonin.

My arms get very tingly when I work out, from the elbow down. I've been taking it as a sign to stop because I'm not trying to injure myself. What do?

>>143677

>>144432

>>144441

>>144442

Apologies. Something did come up, and I just now got around to collecting some info.

There are a lot of misconceptions floating around regarding the roles of serotonin, especially in depression, and much of the misinformation originates from the pharmaceutical industry and its marketing schemes:

Lacasse, Jeffrey R., and Jonathan Leo. Serotonin and depression: a disconnect between the advertisements and the scientific literature. PLoS medicine 2.12 (2005): e392.

https://doi.org/10.1371/journal.pmed.0020392

Heart failure was associated with an increase in serotonin in five nuclei: the mammillary; bodies, ventromedial, periventricular and paraventricular nuclei of the hypothalamus, and the centralis superior nucleus of the raphe.—(Sole, et al. 1985)

The release of serotonin is associated with stress, (McEwen, et al. 1997) so lowering serotonin can be done by reducing stressors, and antagonizing its actions may help terminate stress-state feedback loops of physical and mental illness. Serotonin reduces brain energy, (Koren-Schwartzer, et al. 1994) and impedes brain function by inhibiting oxidative metabolism in mitochondria. (Mahler & Humoller. 1968) Serotonin receptor antagonism has cardioprotective effects, (Sargent, et al. 1994) and increased activity of certain serotonergic nuclei in the brain in conjestive heart failure. (Sole, et al. 1985) Serotonin reduces nonhepatic glucose uptake, (Moore, et al. 2004) and may therefore play a role in promoting or worsening diabetic conditions. Serotonin receptor antagonism reverses learned helplessness behavior, (Martin, et al. 1992) and serotonin is correlated with (Edwards, et al. 1992) and causally implicated (Petty, et al. 1994) in learned helplessness. Excess serotonin decreases playfulness. (Homberg, et al. 2007; Madden, et al. 2014) Serotonin is associated with depression and mania, (Meltzer. 1990.) and increased serotonin receptors is associated with suicidal ideation and attempts. (Pandey, et al. 1990) Lowering serotonin synthesis via tryptophan depletion decreases depression in humans, and depression increases the very next day after discontinuing the tryptophan depletion. (Delgado, et al. 1994) Mice genetically depleted of brain serotonin do not display depressed behaviors. (Angoa-Pérez, et al. 2014)

>>144555

References

Angoa-Pérez, Mariana, et al. Mice genetically depleted of brain serotonin do not display a depression-like behavioral phenotype. ACS chemical neuroscience 5.10 (2014): 908-919.

https://doi.org/10.1021/cn500096g

Delgado, Pedro L., et al. Serotonin and the neurobiology of depression: effects of tryptophan depletion in drug-free depressed patients. Archives of General Psychiatry 51.11 (1994): 865-874.

https://doi.org/10.1001/archpsyc.1994.03950110025005

Edwards, Emmeline, et al. In vitro neurotransmitter release in an animal model of depression. Neurochemistry international 21.1 (1992): 29-35.

https://doi.org/10.1016/0197-0186(92)90065-Y

>The major finding concerned a significant increase in endogenous and K+-stimulated serotonin (5-HT) release in the hippocampal slices of [learned helpless] rats.

Homberg, Judith R., et al. Acute and constitutive increases in central serotonin levels reduce social play behaviour in peri-adolescent rats. Psychopharmacology 195.2 (2007): 175.

https://doi.org/10.1007/s00213-007-0895-8

Koren-Schwartzer, Noa, et al. Serotonin-induced decrease in brain ATP, stimulation of brain anaerobic glycolysis and elevation of plasma hemoglobin; the protective action of calmodulin antagonists. General Pharmacology: The Vascular System 25.6 (1994): 1257-1262.

https://doi.org/10.1016/0306-3623(94)90147-3

Madden, Amanda MK, and Susan L. Zup. Effects of developmental hyperserotonemia on juvenile play behavior, oxytocin and serotonin receptor expression in the hypothalamus are age and sex dependent. Physiology & behavior 128 (2014): 260-269.

https://doi.org/10.1016/j.physbeh.2014.01.036

Mahler, D. J., and F. L. Humoller. The influence of serotonin on oxidative metabolism of brain mitochondria. Proceedings of the Society for Experimental Biology and Medicine 127.4 (1968): 1074-1079.

https://doi.org/10.3181%2F00379727-127-32874

Martin, Patrick, Henri Gozlan, and Alain J. Puech. 5-HT3 receptor antagonists reverse helpless behaviour in rats. European journal of pharmacology 212.1 (1992): 73-7

https://doi.org/10.1016/0014-2999(92)90074-E

McEwen, Bruce S., et al. Prevention of stress-induced morphological and cognitive consequences. European Neuropsychopharmacology 7 (1997): S323-S328.

https://doi.org/10.1016/S0924-977X(97)00064-3

>Because serotonin is released by stressors and may play a role in the actions of stress on nerve cells, we investigated the actions of agents that facilitate or inhibit serotonin reuptake.

Meltzer, Herbert Y. Role of Serotonin in Depressionᵃ. Annals of the New York Academy of Sciences 600.1 (1990): 486-499.

https://doi.org/10.1111/j.1749-6632.1990.tb16904.x

Moore, Mary Courtney, et al. Portal serotonin infusion and glucose disposal in conscious dogs. Diabetes 53.1 (2004): 14-20.

https://doi.org/10.2337/diabetes.53.1.14

Pandey, Ghanshyam N., et al. Platelet serotonin-2 receptor binding sites in depression and suicide. Biological psychiatry 28.3 (1990): 215-222.

https://doi.org/10.1016/0006-3223(90)90576-N

Petty, Frederick, et al. In vivo serotonin release and learned helplessness. Psychiatry research 52.3 (1994): 285-293.

https://doi.org/10.1016/0165-1781(94)90074-4

>These data support the hypothesis that a cortical serotonergic excess is causally related to the development of learned helplessness.

Sargent, Carol A., Steven Dzwonczyk, and Gary J. Grover. The effect of α2-adrenoceptor antagonists in isolated globally ischemic rat hearts. European journal of pharmacology 261.1-2 (1994): 25-32.

https://doi.org/10.1016/0014-2999(94)90296-8

Sole, Michael J., et al. Digitoxin therapy partially restores cardiac catecholamine and brain serotonin metabolism in congestive heart failure. Journal of molecular and cellular cardiology 17.11 (1985): 1055-1063.

https://doi.org/10.1016/S0022-2828(85)80121-8

>>144555

>dubs,trips

So how do I lower this evil hormon?

>>144605

You have a weak grip. Train grip.

>>144605

You really shouldn't have to bother with that stuff, man. I don't know you so perhaps you're doing it right, but if you tear a callus while lifting it's either because your grip is wrong, or your grip strength isn't enough to keep the bar tight in your hands. That's about all I can think of.

Where do the calluses show up, anyway?

How do i get into aesthetic bodybuilding?

>>144627

You can start by collecting pictures of handsome shirtless men

How do I get rid of "weak knees?" I can squat an ok amount, but when I bend my knees slightly my legs feels sort of weak. I do a bit of wrestling so I think this affects my standing game. I feel very slow changing levels both on the drop and the rise. What do?

Hey I pulled a hamstring, how should I occupy my upper body in the gym while I wait for this fucker to heal?

I'm just doing a 5x5 at the moment.

Well, goys.

I mixed salt and sugar together into water, and drank it out of curiosity. It tasted just like milk.

Is that mixture just milk without the hormones? I do love me some vitamin D straight from the cow's teat, but something about it makes me slightly uneasy.

>>144778

Try power cleans. Maybe see a good chiropractor.

>>144782

Hit some upper body isolations? Work on mobility? Stare at thots?

>>144783

wut

>>144796

It felt so thick.

>>144778

Wear a weight vest/belt, and small weights on the ankles. 2.5 lbs on the ankles (total 5) and 10 - 20 on the torso to start out is good. Do high rep squats with many many variations, and isometrics – like horse stance, tree pose (engage hips, don't be lazy) and walking around like a tiger on your tippie toes (engage toes so you don't fuck up the tendons that you're walking on if you do this). Don't use momentum AT ALL doing anything with your hips or legs – no lazy movements. Tree trunks, Iron Oak, solid and fibrous.

I'm sort of embarrassed asking this but I am as picky as a four year old. What are some decent veggies that "cover everything" in a nutritional sense? I feel too old to be picky but most vegetables, especially cooked, taste very bitter to me and I cannot enjoy them.

>>144847

I'm a picky eater too. I don't know about "cover everything" veggies, but here're some ideas that might help:

Hide the taste of the veggies with an abundance of other flavors. One of my most favoritest go-to dishes is simply ground beef and cauliflower fried together in a pan with lots of butter and lots of salt. You can throw a handful of spinach onto a pizza or a sandwich and you'll barely taste it. You can blend up leafy greens into some curry sauce or something. Something else that's good is brussel sprouts cooked in a crockpot with – weird! – lots of butter and lots of salt.

I believe it was Reese from Malcolm in the Middle who said, "Fats and oils are the ship on which flavor sails." This is profound wisdom. I can't stress enough the importance of butter. Embed sorta related.

>>144861

Look for clothing specifically designed for fit males. Dunno about any IRL stores but there's a few aimed at that demographic online.

>>144861

Find clothes made for construction/farming/trades/mining workers. They're a good fit for people who are big but not fat, and are generally durable, good looking, and comfy. They can be pricey, but they last a long time so its worth it.

Also western clothing tends to have larger fit sizes, since its targeted at parts of the country (us/can) that got settled by big germans. So western clothes are a good bet for nice jeans and dress shirts, if you can pull of the look.

>>144861

I'm also tall like you, 6'4", so I know your problem. You can order pants online to fit the specific length, either from the manufacturer directly or through any distributors. Otherwise you'll have to look in one of those Big and Tall stores for the pants with the smallest waist available.

>>144893

h-heh. F-fucking lanklets. At least I can find clothes. Even if they are husky juniors!

>>144861

>Shirts are always designed for square, flabby blobs without any V tapering as well