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Latest users (4): axeul, marinepenguin, newtonianwarmach, reallybatman, anonymous(14).
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#17866 - auraguardian (09/19/2014) [-]
Deciding to lose the fat, thought I'd post here every now and then to share how its going.

Last September I was a 17st 9lb fatass and for some reason decided to do something about it, in about 3 months i came down to 15st 4lb at a rate of roughly 4lbs a week, give or take. I did this by eating healthy, moar fruit/ veg, less shit, I cut out the whites - bread, sugar, salt etc. and started ice hockey again twice a week, and also walked about 3 miles from college each day.

After that I plateaued and struggled to lose more so I took a break and maintained the weight, albeit longer than expected, and now 7 months later here I am doing something about it again, I have gone up to 15st 9lb however I'm back on track aiming for another 3 stone, however I'm driving now and not walking to/from college so Ive hit a boxing club for 3 times a week to do bag work and circuit, also I'm drinking at least 3L of water and calorie counting so I don't lose track. I'm looking at roughly 1800 calories a day and exercise 4 x 1hr a week. Ill probably keep a photo log of every 2 weeks or so.

As a side note too, I'm doing art at college studying human form so I'm thinking of using that as motivation to lose weight so I can be a smart ass and call my 'body transformation' my final piece.

Sorry for the huge post, TL;DR: I'm going for round 2 at losing weight.

Pic is not-as-fat-but-still-a-fatass-me
User avatar #17868 to #17866 - TokenWhiteKid (09/19/2014) [-]
What has happened is that you cut your calories to something lower, lost weight, but now that calorie level is your maintenance level.


1) Calculate TDEE (how many calories you burn a day)
2) subtract 500 from that number
3) count your calories so you eat that number every single day
4) When you plateau again, repeat this process



www.fitnessfrog.com/calculators/tdee-calculator.html


User avatar #17865 - cptmongtard (09/19/2014) [-]
Okay, so since Monday I've had a strict diet of a meal a day, and a strict weights regime, with creatine as a supplement. I've lost 7lbs so far and noticed a massive difference in my muscles. Everybody should try this if they're after a more athletic figure.
#17877 to #17865 - CIS White Male (09/20/2014) [-]
thats going to destroy your metabolism in the long run and make losing weight even more difficult later in life. it's an extremely unhealthy way to live and not recommended by any physician.
User avatar #17872 to #17865 - derpityhurr (09/20/2014) [-]
its unsustainable and bad in the long term my dude
User avatar #17944 to #17872 - cptmongtard (09/21/2014) [-]
I'm doing it for a fortnight and then doing a fortnight of 2 a day and then regular and still doing the weights...
User avatar #17945 to #17944 - derpityhurr (09/21/2014) [-]
Id say to only do it for 1 week (which you already did), then eat a bit closer to your BMR and replace your weights with cardio till you get to the figure you want
User avatar #17946 to #17945 - cptmongtard (09/21/2014) [-]
Alright bro, I'll give that a go. Thanks for the concern, dude
#17860 - CIS White Male (09/19/2014) [-]
> decided to stop being a fatass
> got a gym membership, got the swole but need to lose the dough. straight cardio hour and a half a day
> cut my diet hard to 2 handfuls of white rice, water, and vitamin supplements
> my own creation, a hybrid of concentration camp and Chinese rice field worker diet.
> after 3 days a hand full of white rice paired with water and vitamin supplements was all i needed to get through the day, this continues to be the trend
> slight hunger pains at night but ignore that shit cuz bodily needs are for pussies
> lost 15 pounds first 7 days
> every week since then been dropping a healthy 3-5 pounds a week
> planning on continuing this for 4 months
what should i change around so i dont die
User avatar #17862 to #17860 - lolpandas (09/19/2014) [-]
*months later*
>lose the swole
>metabolism dead
>body of a Auschwitz survivor
>trouble gaining muscle back
>fat is coming back quicker than expected
At least I'm not fat, right guys.

Good job on your loss but I'd stop right there. Consider it a jump start. Your probably already in ketosis regardless of the amount of rice you ate , so continue a proper keto diet at a calorie deficit, then switch to low/moderate-low carb diet . If you have the will power to live off a handful of rice and supps, you shouldn't have a problem following a proper diet and achieve great results.
#17864 to #17862 - CIS White Male (09/19/2014) [-]
thanks for the help
User avatar #17861 to #17860 - marinepenguin ONLINE (09/19/2014) [-]
As your body fat decreases, you'll need to start eating more to make up the lower energy your fat can give. If you don't your metabolism will plummet, your fat loss will stall, and you could gain it all back very quick. Once you reach about 25-30% body fat, starting eating more. If you are lower then that, and you are still losing 3-5 pounds a week then I will be extremely surprised.
#17863 to #17861 - CIS White Male (09/19/2014) [-]
ill slowly keep adding onto the diet as i check my bmi every so often, thanks for the help!
#17848 - CIS White Male (09/18/2014) [-]
I just came over something explaining about klinefelters syndrome, never heard of it before

Upon furthe inspection i now believe i might have it.
This ruined my fucking year
User avatar #17851 to #17848 - thisismyhandle (09/19/2014) [-]
Ask your doctor about it. Chances are that you don't have it.
User avatar #17853 to #17851 - pokemonstheshiz ONLINE (09/19/2014) [-]
1 in 1000 people carry the chromosome, but few of them show noticeable symptoms. 60% are never diagnosed because the symptoms often don't appear as more than genetic variances (slightly smaller or mal-performing testes, tall stature, less hair growth during puberty.)
User avatar #17854 to #17853 - thisismyhandle (09/19/2014) [-]
Right, so you proved my point that the chances are greatly in your favor that you don't have it. Go to your doctor and see if you can get your karyotype checked so that you can know whether or not you actually have an extra X chromosome. (If you're not the anon, then anon, do this.)
User avatar #17855 to #17854 - pokemonstheshiz ONLINE (09/19/2014) [-]
I'm not anon
I just meant that it's possible, but wanted to explain that many of the symptoms can be in normal people for other reasons.
#17849 to #17848 - alicorn ONLINE (09/18/2014) [-]
>less facial and body hair
>lower energy level than other males
>a lanky, youthful build and facial appearance
>reduced testosterone production

You've got to be shitting me
#17850 to #17849 - CIS White Male (09/18/2014) [-]
?
User avatar #17852 to #17850 - alicorn ONLINE (09/19/2014) [-]
I have all four of those things anon

People who don't know my real age think i'm 14 when i'm actually 20
#17844 - CIS White Male (09/18/2014) [-]
How do you come up with a good diet plan? I'm about 30 pounds over where I'd like to be. I run every day, but only like 2 miles or so, nothing crazy.
Biggest problem is I work late at night so the only things open around that time is fast food. That and I'm too lazy to cook when I don't know exactly what I want to make.
User avatar #17845 to #17844 - derpityhurr (09/18/2014) [-]
The simplest way is to find out the number of calories your body needs to run itself AKA your BMR (you can find online calculators) and try to eat 200-300 less than that everyday
Also some basic foods to remove are sodas and fast food
#17846 to #17845 - CIS White Male (09/18/2014) [-]
What's something I could replace late night meals with? I generally don't have time to eat dinner on time.
User avatar #17847 to #17846 - derpityhurr (09/18/2014) [-]
heavier breakfast
a snack or two, you dont necessarily need to have a dinner, and its harder to fall asleep after a meal anyway
#17835 - lampyridae (09/18/2014) [-]
I'm tired of being overweight. There's no Gym nearby so I have to do all the basic stuff, like Pushups, Situps, running, jogging blah blah blah. I haven't done any real physical labour for a while since I started working so my muscles are seriously weak. I did a few pushups yesterday and today my arms are in pain. I don't want muscles, I just want to be slim for once in my life. I've already cut out Sugar and am planning to go on a Tim Noakes diet. Any other tips?
#17837 to #17835 - KungFuZerO (09/18/2014) [-]
Cutting sugar is good, but cutting fat is better. Remember, fat has 9kcal per gram. Cutting alcohol is also a good thing, or at least reducing it.
User avatar #17836 to #17835 - scandinavianpedo (09/18/2014) [-]
eh, i myself just found a diet i can enjoy and is healthy.
aka, lots of fish, chicken and no sugar.
also, try to see how many calories you eat daily if possible, youd be surprised how many calories some foods have and how little you need of those in a day.

loosing weight is all about self control and having good control of what you eat.

also, you can only get so big doing body workouts, building muscle is manly done by having heavy and few reps, not many reps witch you will slowly build up the more weight you loose and your strength builds up.
so, don't be afraid to get buff from puchups and stuff like that, you will build muscle, but not that much.
User avatar #17827 - marinepenguin ONLINE (09/18/2014) [-]
So I've been struggling a bit recently. Started running, added timed pushups and sit ups to my routines to prepare for basic. Started running too much too quick, got shin splints worse then I ever have (attributing that to weighing more then ever while not being in good shape cardio wise), so now I'm doing cycling so my shins can heal and get back into running without excrutiating pain.

On top of that my squat has gone way way down. Expected it since I'm running and cycling and doing a lot of extra leg related stresses, and I should bound back after a month or so, but it's just a bitch month in my training.
User avatar #17899 to #17827 - unncommon ONLINE (09/20/2014) [-]
Try jumping roap or Afghan jumping jacks for extra cardio.
User avatar #17900 to #17899 - marinepenguin ONLINE (09/20/2014) [-]
Never heard of afghan jumping jacks.
User avatar #17902 to #17900 - unncommon ONLINE (09/20/2014) [-]
Takes quite a bit of training and coordination.
www.youtube.com/watch?v=5aFkSIm1BlQ
User avatar #17904 to #17902 - marinepenguin ONLINE (09/20/2014) [-]
Haha, I found that video while searching for it, I thought that I had to have looked in the wrong place.
User avatar #17831 to #17827 - marinepenguin ONLINE (09/18/2014) [-]
Update, I love cycling. Until I get my legs back in me for running, how long should I cycle for? I have been cycling at a high intensity for 10 minutes a day so far.
User avatar #17832 to #17831 - leobaloy (09/18/2014) [-]
Does your cycle have RPM/Cadence meters on it?
High intensity seems vague

I will say that cycling isn't a substitute for running though, so heal up and stuff

I cycle
Although yesterday was the first time I worked out in about a month
I'm sore yo, gotta get back in the habit.
User avatar #17833 to #17832 - marinepenguin ONLINE (09/18/2014) [-]
Well I mean that I basically pedal as hard and fast as I can for 10 minutes.

And I know it isn't the same, but I was told that while my shins were getting healed up for me to run again, that I should cycle to get my lungs trained better.

And that's a bitch, it sucks to get out of the groove and try to get back into it.
User avatar #17834 to #17833 - leobaloy (09/18/2014) [-]
I've never tried pedaling as hard as I can for 10 minutes, mostly due to having a 30lb flywheel and I usually sit on my bike for 1.5 hours on average
Try singing while cycling, that is a lung workout protip: its hard
Also if you want to work out a different part of your leg (assuming the cycle you use either has clips or straps), pull instead of pushing, try it next time you cycle, its really different

Yea it is, I took today as a break because I literally feel sore everywhere, but gonna get back into it tomorrow and make it a daily habit again to the point its as natural as brushing my teeth, like it used to be.
User avatar #17823 - ablueguy (09/17/2014) [-]
I'm thinking of doing some kind of martial arts/fighting training. Is there any specific style I should avoid?
#17824 to #17823 - CIS White Male (09/18/2014) [-]
dollar a dozen taekwando and karate studios.
User avatar #17820 - brcstar (09/17/2014) [-]
Hey guys, everyone always says my arms are really skinny. It's annoying, and I don't really like having skinny as fuck arms either. How can I get some meat on my bones?

Oh, and I'm 15.
#17857 to #17820 - TokenWhiteKid (09/19/2014) [-]
2/2

Use this to track your calorie intake

www.myfitnesspal.com/

Here are three very good beginner routines:
1) Starting Strength 2) Stronglifts 3) Greyskull

startingstrength.wikia.com/wiki/FAQ:The_Program
stronglifts.com/5x5/

How to perform the lifts in the above routines:
www.youtube.com/user/timdonahey/playlists
startingstrength.wikia.com/wiki/FAQ:The_Lifts

So, keypoints: Eat 500 calories above your TDEE because muscles don't pop out of nothing (yes you will gain some fat. You will "cut" later on (TDEE minus 500 to lose body fat past a certain point), learn proper form and technique (this cannot be stressed enough), and sleep 8 hours a night.



#17856 to #17820 - TokenWhiteKid (09/19/2014) [-]
1/2

Here is what you need to know:

Since you are skinny, you need to gain weight, this is a given. We are going to talk about "bulking".

Bulking is where you calculate your TDEE (Total Daily Energy Expenditure) aka calories burned everyday and then you add 300 to that number.

Useful website: www.fitnessfrog.com/calculators/tdee-calculator.html

Put moderate considering the routines I'm going to give you.

User avatar #17859 to #17856 - TokenWhiteKid (09/19/2014) [-]
CORRECTION:

**bulking = TDEE+500 not 300
#17828 to #17820 - seasonsgreetings (09/18/2014) [-]
lots of protein and lots of carbs to start you off since you wanting some mass, increase time under tension for your weight training and you won't be let down
User avatar #17825 to #17820 - marinepenguin ONLINE (09/18/2014) [-]
Eat, bench, eat, squat, eat, do pull ups, eat, deadlifts, eat.

And don't forget to eat.
#17821 to #17820 - eatsleepswim (09/17/2014) [-]
Simple answer? You just gotta fuckin eat dude. Right now I'm assuming you're either starting/in/finishing puberty so your appetite is gonna get pretty big. Use it to your advantage. An outline for a solid day of eating would be:
Breakfast- Two bowls of cereal, some kind of fruit, hard boiled egg or yogurt
Lunch- Two sandwiches, fruit, crackers
Dinner- Some kind of meat (burger, chicken, turkey, anything with some natural protein), a carb (potatoes are great), and a green vegetable
That's the easiest outline for gaining weight. Definitely throw some snacks in there in between each meal. Long story short, you should never feel hungry. In regards to working out and putting some muscle on, you should start with the basics, work on your body weight workouts (pushups, air squats, pull ups). Perfect those before you start lifting weights. At your age, unless you are 100% done with puberty, you shouldn't be doing any serious weight lifting. Start with basic stuff, light squats, light benching, maybe deadlifts. The biggest thing I can say is you should not be doing any kind of exercise if you are not doing it perfectly. If your form is not perfect, you're wasting your time. You got any more questions feel free to ask!
User avatar #17819 - nsfwcontent (09/17/2014) [-]
Inner part of pecks aren't getting targeted as much as the outer part of my pecs when exercising.
Any exercises I could do (only got bodyweight and dumbbells) to exercise the inner part of pecks?
Heard compound exercises are best but not sure which ones
#17974 to #17819 - KMD (09/21/2014) [-]
When I really want to target the upper inner portion of my chest with dumbells I'll do a variation of a pec fly.
Stand up, with a dumbell in one hand, palms facing forwards, square shoulders your shoulders and with a slight bend in the elbow bring the dumbell up and across your torso at the same time. at the top of the rep your palms should be facing upwards.
#17838 to #17819 - KungFuZerO (09/18/2014) [-]
Two things: First, theres no separate parts of the chest. If you have a small upper/lower/inner/outer chest, it just means youre not working your chest enough. That being said, you can emphasize different parts of the chest. Ive found hex press and diamond pushups get my inner chest amazing.
User avatar #17826 to #17819 - marinepenguin ONLINE (09/18/2014) [-]
Cable crossovers work where the pecs meet In the middle the best. Bench works the whole chest.
User avatar #17822 to #17819 - derpityhurr (09/17/2014) [-]
Dumbbell press should hit your entire chest well enough m80
#17818 - CIS White Male (09/17/2014) [-]
Comment Picture
User avatar #17816 - imashitbricks ONLINE (09/17/2014) [-]
I just squatted for the first time. Figured 100 lbs shouldn't be a problem, it wasn't. But now what I'm assuming are my lats feel like fucking death. Is this just first time pain or did I just fuck up?
#17817 to #17816 - thisismyhandle (09/17/2014) [-]
Squatting with a barbell is a very taxing exercise for your body, so it makes sense that you would be very sore from doing it the first time. I don't know if that would explain soreness in your lats though. Pic related, your lats are under your armpit.

Where on your body is the pain? Is it on your back, shoulders, or what?
User avatar #17829 to #17817 - imashitbricks ONLINE (09/18/2014) [-]
It's mostly gone now. But it was around the shoulder blades and the lower back. But it's all good now.
User avatar #17830 to #17829 - imashitbricks ONLINE (09/18/2014) [-]
Right below and on the outside of the shoulder blades.*
User avatar #17858 to #17830 - TokenWhiteKid (09/19/2014) [-]
It's good that your lats are sore

If you're doing proper barbell squats, your entire back, legs, and abs should be sore the first few times (soreness naturally stops occurring in time)

You should be focusing on pulling your elbows back while holding the barbell and this is where you utilize your lats.



Also, you don't need to do the random junk KungFuZerO is mentioning. Beginner routines just have squats and deadlifts for legs and lower back and as a novice you'll make considerable gains in those areas. You should only do isolations like that when you're squatting 315 lbs for reps because then the tiny details will matter.

All I do for legs are 3 sets of 5 reps of squats, one set of 5 reps on deadlift and I have large legs as a result.
#17839 to #17830 - KungFuZerO (09/18/2014) [-]
Since you just started, mix it up a bit. Squat 1-2x/week, and then on the other days do things like deadlifts/RDLs, leg press, ad/abductors, jump squats (body weight), etc.
#17805 - CIS White Male (09/16/2014) [-]
Any safe lifting exercises to do with dumb bells? Many of them are so form dependent that it's really unsafe to do be yourself. So far I just lie flat on my back and lift the dumb bells up for a couple of a sets.
User avatar #17810 to #17805 - marinepenguin ONLINE (09/16/2014) [-]
You can't really claim that working out isn't safe when you have no idea what you are doing. Working out with weights is perfectly safe if you aren't stupid about it, like anything else in life.
User avatar #17807 to #17805 - thisismyhandle (09/16/2014) [-]
The exercises are not unsafe if you don't try to lift too heavy or for too many reps. Basically, do anything that isn't impossible without a partner, but with a more reasonable weight so that you have total control of your form at all times.
#17804 - ephialtes (09/16/2014) [-]
guys, I need help.
In the last 3 weeks, I've decided to get fit and build/define muscles.
Over the last 3 weeks I have:
Completely cut every single fluid from my diet and drink only a lot of water.
I pretty much eat only fruits and lots of protein, very, very little sugar and carbs.
Each day I repeat this cycle twice:
3X12 diamond push ups
3X15 stomach crunches
3X12 diamond push ups
3X15 stomach crunches
3X8 Bicep/hammer curls with 2 10 kilo wights.
And 2 20 minute walks/jogs per day.
In this time I've seen some good development and am feeling much better, but I want to improve on this.
Can someone improve my routine to build muscle and slim down, I do not have access to a gym right now.
+ does anybody know a good core strengthening exercises to do with my weights?
Thanks in advance.
#17840 to #17804 - KungFuZerO (09/18/2014) [-]
In my opinion, you're not going about this very well. Ill try to address everything.
1. Its only been 3 weeks. In that time the most you could gain is neuromuscular connections, no real strength or hypertrophy gains.
2. Don't cut all fluids, milk and orange juice are amazing for you. Carbs are also amazing, they should account for about 50% of your daily calories. If you're consuming less calories than you're burning, you won't build muscle.
3. Fruits have a ton of sugar in them. Eat vegetables instead.
4. You're routine is lacking quads, hams, calves, back, triceps, and shoulder. ADD them.
5. Don't work the same muscle twice in a 48 hour period.
6. Strengthen your core without weights. Planks.
#17843 to #17840 - ephialtes (09/18/2014) [-]
Thanks a lot for the advice, I'll definitely use it to change my regime.
What carbs would you recommend?
What kind of exercises should I add for those muscles?
How would I go about planks? 3 sets of 10 with each rep being 60 seconds?
+how does working the same muscle twice in a 48 hr period affect me negatively?
Thanks again.
#17999 to #17843 - KungFuZerO (09/22/2014) [-]
As far as carbs go, the less processed it is, the better. Whole wheat bread is good, and brown rice.
For the exercises, it depends what kind of equipment you have. Squats (quads), deadlifts (hamstrings), calf raises (caves), bent rows (back), overhead extensions (triceps) and lateral raises (shoulders) can all be done with dumbbells. Google them for proper form.
Go for endurance when you're doing planks. If you can hold it for 60 seconds, go for 90 the next time, and 120 the next time, etc.
Muscles need at least 48 hours to fully recover. Working them every day doesn't allow them to recover, which means you won't be able to work as hard as you did the day before.
#18076 to #17999 - ephialtes (09/22/2014) [-]
Thank you.
So, for the plank, there is no real need for reps and sets, it's just progression and endurance?
#18086 to #18076 - KungFuZerO (09/22/2014) [-]
Exactly. Planks work your core muscles, which you'll never need to 1 rep max or anything. You just need endurance so it doesn't give out during squats, deads, etc.
#18087 to #18086 - ephialtes (09/22/2014) [-]
Thanks for all the advice. Very helpful.
#17798 - thesadassasin (09/16/2014) [-]
I have decided to get in shape. Not build muscles, but get in shape. I went out for a jog/powerwalk today, and it is the first time in my whole life I've ever actually tried.
And Im so fucking mad that I didn't try it sooner. It felt fucking fantastic!
But I need help guys, mostly with a foodschedule. What should I eat, what shouldn't I eat. I just turned 20, wich is the age you are allowed to but alcohol in sweden, but I don't drink, and I don't smoke anymore.

Pic is my breakfast, is it good? Shitty camera, it's scrambled eggs, bacon with the grease padded off, half an avocado and a glass of milk. What should I add/remove?
#17815 to #17798 - seasonsgreetings (09/17/2014) [-]
not bad for starting off but get rid of that milk
User avatar #17801 to #17798 - thisismyhandle (09/16/2014) [-]
That's a pretty good breakfast. If possible, go with turkey bacon, but milk, eggs, and avocado are all very good choices.
#17802 to #17801 - thesadassasin (09/16/2014) [-]
Sweden don't really have turkey bacon.. But thanks!

Whats a good dinner then? Im think about.. I dont think it exists outside sweden lol.

You take Falun Sausage, and istead of chopping it to bits, you just slice it, about halfway through. Then you put some mustard and greens inside the slits, and put cheese over it. Usually mashed potatoes with that. Good or bad?

Pic is the meal Im talking about
User avatar #17806 to #17802 - thisismyhandle (09/16/2014) [-]
Based on the two meals that you showed me, you seem to eat food with decent nutritional value. I would say that you should vary your meat choices to be more than just pork and to eat some whole grains if you don't already, but otherwise you should be fine.

As for coffee, drink it in moderation. If you drink a few cups every day (or more), I would tell you to lower your intake of coffee (and thus caffeine). The best thing to drink is water.
User avatar #17808 to #17806 - thesadassasin (09/16/2014) [-]
I drink maybe 2 cups a day, and I eat apples instead of drinking water.. It tastes funny where I live. I never buy plain bread, and usually I get whole grain pasta, but lately, money have been low.

Thanks for the help man, feels good Im not fucking this up!
User avatar #17809 to #17808 - thisismyhandle (09/16/2014) [-]
So... you don't drink plain water at all? Do they sell purified water in Sweden? That could help with the taste problem.
User avatar #17814 to #17809 - thesadassasin (09/17/2014) [-]
They do and its really expensive. I mean, of course I can, tastes much better after being in the freezer.
User avatar #17803 to #17802 - thesadassasin (09/16/2014) [-]
Also, Coffee, good or bad?
User avatar #17795 - marinepenguin ONLINE (09/16/2014) [-]
Power cleaning my own weight for 2 sets of 4 is a magical feeling.
#17792 - snacky (09/16/2014) [-]
ok so ive been drinking muscle milk for like 6 months now and i was lifting with my bud the other day and he said that im suposed to mix it with water not milk i mean ive always mixed it with milk and its called muscle milk not muscle water is there any difference between mixing with water or milk?
ok so ive been drinking muscle milk for like 6 months now and i was lifting with my bud the other day and he said that im suposed to mix it with water not milk i mean ive always mixed it with milk and its called muscle milk not muscle water is there any difference between mixing with water or milk?
User avatar #17813 to #17792 - ablueguy (09/17/2014) [-]
Regular whey protein.
Don't buy muscle milk, or any kind of protein supplement that has bullshit like sucralose in it.
User avatar #17797 to #17792 - alicorn ONLINE (09/16/2014) [-]
Regular whey protein comrade
#17794 to #17792 - seasonsgreetings (09/16/2014) [-]
First off cut that muscle milk shit out it's garbage get some whey protein, and mix it with water that way there is less processed dairy, carbs, and calories
User avatar #17793 to #17792 - thisismyhandle (09/16/2014) [-]
I didn't know that muscle milk had powder. Anyways, the main differences are in nutrition, calories, and taste.
User avatar #17796 to #17793 - alicorn ONLINE (09/16/2014) [-]
Oh trust me you aren't missing much, that shit is fucking disgusting
User avatar #17790 - donnybergerstory (09/15/2014) [-]
K guys i kinda have a curved back form my bad posture over the years, making deadlifting hard for me. My friends are all telling me my form is off, and everytime I try to fix it, it gets worse. Anyone got advice?
#17841 to #17790 - KungFuZerO (09/18/2014) [-]
Strengthen your hip and spinal extensors. Back, hamstrings, erector spinae, quadratus lumborum (rows, hypers, supermen, planks) and then try again.
User avatar #17785 - studbeefpile (09/15/2014) [-]
Squat progression is solid as fuck. First week was 135 for 3x12 paused, second was 155 for 3x12 pause, and yesterday I hit 175 for 3x12 paused. Depth is even improving, I have absolutely no issues getting well below parallel. When you get into relatively high volume like this, in a way it sort of becomes mobility work, especially when you do everything paused.

Now of course this is coming back off of an injury, so in one way it's just regaining strength, but I seriously think the high volume is extremely beneficial. At this point I'm going to start squatting twice a week, having a light - high rep day, and a heavy - high weight day.

Let me know if you guys wanna see videos....?
User avatar #17789 to #17785 - lolpandas (09/15/2014) [-]
Vids plox. Need to rebuild my squat, it's always been my worst lift. I lose tightness when squatting deep and it feels awkward as fuck.
#17842 to #17789 - KungFuZerO (09/18/2014) [-]
If by lose tightness you mean leaning forward, try warming up with a set of light RDLs to activate the hamstrings. Works wonders for me.
User avatar #17791 to #17789 - studbeefpile (09/16/2014) [-]
Sure thing. Let's get this done man. Pause squats will do wonders. If you like I can make a video going over staying tight and all that.
#17783 - dzimo (09/15/2014) [-]
hello, so i have problem with my ability to keep up exercising or do cardio. i persuade myself i exercise for week or 3 in for me acceptable schedule but i always kinda stop. any tips how can i keep things going?
#17786 to #17783 - ephialtes (09/15/2014) [-]
Force yourself to do it until you see even the smallest result, then you won't want to stop.
#17787 to #17786 - dzimo (09/15/2014) [-]
results arent the problem. i dont lack motivation i lack persistence. but you might be right about just forcing it. thx
User avatar #17784 to #17783 - studbeefpile (09/15/2014) [-]
You have to want it. No one else can make you do it. There's no special drug you can take to make you do cardio. You just have to want it.
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