/QTDDTOT/

Hydration edition
Ask your questions that don't deserve their own thread here

do I necessarily have to lose fat in order to appear less flabby or can I just build muscle and improve that way?

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are 4 sets of 4 reps better
than increasing sets but lowering weights so you can hit that 5 reps?

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Stay Morbidly obese, its much healthier than being fit.

Yes/no depending from your starting point.
If you're too fat, the muscles just get covered by all the flab.

Asking again since last thread died. Can someone hit me with a fit approved chili or something else to do with ground beef? Sick of burgers and stir fry

Is diet soda detrimental to fasting?

No coffee is bad for you

If there is fat rolls hanging of to the side of the belly, that is where I'd consider losing fat aesthetically necessary.

I dont have rolls, but just a clear layer of fat on the belly and love handles. 19-21%bf
there's also a decent amount of muscle too however

>do I necessarily have to lose fat in order to appear less flabby or can I just build muscle and improve that way?
Too general a question to answer without context/stats but both will make you look better, particularly if you've already lost weight because your skin is loose. Calories matter most early on otherwise
This makes zero sense and after re-reading it multiple times I have no fucking idea what you're actually trying to ask.
No amount of reps or sets is better or worse for anything if you're getting enough volume and enough intensity for that volume for your exercise (unless you're talking advanced metrics where periodisation and other factors come in, but even then your question is retarded without context)
Not if it has zero calories. Some people on Zig Forums will argue that there's an insulin release from sweetened zero cal soda's because they're retarded and don't understand biology but the answer is no- so long as there're no calories you're not affecting your weight
Most men have love-handles, particularly as you get older- it's the way we're made. Optimal bodyfat is 8-14% for lifting because hormones start to drop off below or above that level but love handles can be there even at the lower end of that scale for many men so don't stress
but nudge your bodyweight down a bit for a couple weeks while training as normal then get back to gaining muscle, simple.

i am eating at a deficit (1650kcal, maintainance @2100 kcal) and eating enough protein. Would doing cardio (I mostly do weighted vest walking and hill sprints if it matters) raise the risk of losing muscle mass?

You're already losing muscle mass, it's a constant process and is sped up by calorie loss. Cardio is separate and unrelated unless your calories are affected- meaning no, doing more cardio will not affect your muscle loss if you account for it by adjusting both calories and recovery time to not affect your existing training
Cardio only ever affects muscle when you 1. Don't allow enough calories or 2. Don't allow enough recovery time

How do I last longer in bed? My fuck muscles are fine, I just coom too quick

at least i am minimizing muscle loss by eating almost 200g protein per day, r-right?

in another thread an user said to never be more than 2-3 weeks of cutting away from what you wanna look like. It honestly sounds like a very based advice, but how do you put this in practice? Aim for minimal weight gain (< 3 lbs per month)? Do short bulk and cut cycles (example 2 months / 3 weeks or similar)?
All of this provided I lift heavy,
I'd like to know if anyone has any experience on this.

Are there any good forums besides Zig Forums to find... more info?

It's primarily a function of calories and training but protein is also a big factor, yes
I usually recommend eating small amounts (of protein) more often throughout the day while cutting because it's optimal for both gains AND minimising loss for obvious reasons while also keeping you fuller for longre, which matters on a longer deficit. But also ensure you've enough carbs for training because your training can and will eventually take a hit on a deficit. This is why fat is almost always the first thing you kick when cutting.
>It honestly sounds like a very based advice
Why? It's generalised nonsense that doesn't account for what you're doing nor why-
Your calories and thus weight should be determined by your goals and routine, not what you look like (unless you're going on stage or are a model I suppose, then your goals have a larger overlap)
Literally anywhere is better than Zig Forums, primarily because Zig Forums has
> No barrier to entry, hence predominantly new lifters and young kids
> No barrier to entry, hence more trolling and misinformation
> More insecurity and virgins, hence more ego-advice that's just nonsense
> No accountability, hence more shitposting, trolling and nonsense
Reddit is probably the closest you get to Zig Forums while also offering good advice, despite what insecure outraged virgins here will tell you
Bodybuilding.com is also somewhat similar to Zig Forums because of the insular nature and lack of barrier to entry
Other than that there're plenty of good sources but none I can think of similar to Zig Forums

does my protein intake has to be lower when bulking vs when cutting?

Most of the info says to bulk at +500 kcal per day.
But if I want to lean bulk (to gain as little fat as possible) I get various info: Some say +300 kcal, some say +10% of your tdee or some other numbers. What's the correct choice?

.5 lbs a week maybe a little less. I think that's 250 cal surplus

I can't work out for 6 weeks because of hernia repair, what should i do with my calories protein wise (maintenance 200g) to lose some fat from doing but runescape all day

Are knee/leg raises on this one any good? Should I opt for knee or leg raises? And how can I progress on this one? I do 3x15 leg raises already.

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Is there a yohimbe supplement that is known and tested to be better than the others? I want to try it but I'm always concerned about supplement contamination and incorrect dosaging.

I'm on a 1300kcal cut until September which is 1K kcal below my TDEE. I have absolutely no issues with my current diet but I'm not sure whether I should up the kcal to my BMR (1800~) or by like 200-300 kcal a month before I stop cutting or just finish the diet and eat maintenance calories.

No, you can even increase it safely. Cut fat first
>Most of the info says to bulk at +500 kcal per day.
100-500kcal per day is the range, above or below starts to have more drawbacks than benefits. For strength training I always recommend erring on the side of more calories til you find where you're comfortable
There is no correct choice- muscle gain is a function of calories first, protein second- meaning if you're "lean bulking" you're deciding you don't want to gain strength as efficiently as you can- only you can decide where your ideal mark is
Gaining less fat while maintaining the same calories would purely be a function of macros- meaning less dietary fat while maintaining your protein, aka less carbs
>Should I opt for knee or leg raises?
Knee raises are fairly worthless but are ultimately just a lower moment arm of leg raises on the captains chair. No reason you can't do both
>And how can I progress on this one?
Get your form right then simply add weight over time, same as anything
I've stated this multiple timesi n this thread alone already but fat loss is primarily a function of calories- macros are secondary. If you want to lose weight, cut calories from fat and/or carbs
If you're sitting on your arse all day ensure you're tracking your TDEE over time too- it'll adjust very quickly as you eat and do less

How do I make "it"?

Okay, so I'll do leg raises if I understand you correctly.

The thing with adding weight is: How do I add weight on my legs?

weighted angle wraps?
Instead of leg raises, do dragon fags

>300kcal cut until September which is 1K kcal below my TDEE
u wot
Common methods are chains or holding db's between your ankles but as the other guy mentioned, dragon flags are a useful intermediate bodyweight ab move

Is this correct?

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Thank you guys!

You're welcome :)

Any reason not to use a pair of those as a rack?
I looked up trestles in the archive and got very little results. Do they have another name in English?
80-120 euros for a pair, 200kg capacity each, height up to 2m.

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I know the textbook answer is "no" as the other fag explained, but I would avoid it personally. Caffeine can give you an upset stomach/bowel on a fast. Filling your atrophied stomach with carbonated fluid probably doesnt help either. Also you risk making yourself hungry.

Just drink water.

>80-120 euros for a pair, 200kg capacity each, height up to 2m.
>Any reason not to use a pair of those as a rack?
You've just given three- unless you're 2m tall, have 200 euros to throw away, don't want any of the benefits of a power rack and never intend to go above 200kg then they're worthless
Join a gym or buy a power rack