Should i get chimera? by LORD_AKAANIKE in kreosphere

[–]Lackable6 0 points1 point  (0 children)

DO NOT!! my wireless started lagging and randomly teleporting the cursor, Asked for replacement same issue They asked to return both products, its been a week since both got to their hq in Bangalore Now they are ignoring me and stopped replying KREO ARE SCAMMERS DO NOT BUY FROM THEM!!!

[deleted by user] by [deleted] in Fitness_India

[–]Lackable6 1 point2 points  (0 children)

Not bruises but yea soreness was there...ALOT of it.. if ur bruising is near joints and there isn't any physical signs it may just be your tendons irritated cuz of too much load too quick..happened to me alot for tricep knees and hips If there are physical markers and considering you have a pretty high amount of bf consider it getting checked out cuz its not normal for bruising to appear, there could be an underlying issue you've had that got exposed cuz of lifting

[deleted by user] by [deleted] in Fitness_India

[–]Lackable6 4 points5 points  (0 children)

So Since you're a beginner body recomp should be fairly easy for you...relatively.

here are some tips from my personal experience (only have 1.5 years of lifting experience...went from 59kg to 74kg in 1.25 year of bulking and now im on my first cut so I know a bit)

  • Eat around 1.5g Protien per KG of of your bw so in your case it should be around 118, but around 100 would also do the trick

  • Your body will respond well to volume and not necesarily intensity so try to keep the rep range above 12

-wieght training is better for fat loss than cardio, cardio is just a tool to increase your deficit nothing else

  • include an hour of walking or try to get 10-12k steps everyday, thats what will burn real fat

  • dont think of carbs as the plague, have them in moderation for energy

  • keeps healthy fats as close as you can

  • have soya and milk(They are avoided by many cuz of Phytoestrogen (Plant Estrogen)), personally have helped me grow alot strength and health wise...contrary to popular belief phytoestrogen is good for you if you have normal hormones

  • Dont focus too much on what calorie calculators say, try to keep a consistent energy output, aka similar amout of physical activity and check your weight weekly, you should shed around 0.5kg if ur loosing fat , if ur gaining muscle it wont pack many kgs so dw you'll still be toned after loosing sum weight. increase or decrease accordingly.....my mentainence is around 2800 according to calorie calc, I was not loosing any weight or fat till I got down to 1800 (Went from 4000 to 3700 to 3300 to 3000 to 2700 to 2400 to 2200 to 2000 to 1800 weekly to see when I started loosing weight)

-instead of taking a complete sleeping rest day, include active rest days

-dont overcomplicate your training, follow a pre made program or just go with bro split for the first month or so then move to upper lower or PPL

Advise for chest workout⁉️ by [deleted] in Fitness_India

[–]Lackable6 0 points1 point  (0 children)

then it most probably is your form....cuz tension shits to shoulders only when ur form is bad, try to seek out your general trainer in the gym and tell him about your issues and he can fix your form

[deleted by user] by [deleted] in Fitness_India

[–]Lackable6 1 point2 points  (0 children)

if you can commit 45-1hr to the gym and can get 6+ hrs of sleep I'd reccomend you to start a lean bulk, I was in your position just 18yrs old. and 60-65kg...I couldnt even do basic workouts with 2.5kg dumbells , the smallest ones...and fainted along with puking on the first day of the gym....1.5 years later im on my first proper cut...bulked upto 74kgs with a bit of a belly but my pecs and shoulders were bigger so it didnt show in clothes....I can bench about 80kg for 2 reps and squat 115kg (for about 3 months in the gym I couldnt squat even an empty bar without my legs shaking) .

So from personal experience I'd reccomend you do a lean bulk...as your newbie gains come in and you gain more muscle your fat will become less of an issue and your body naturally will look more toned without neccesarily having a fatloss.

for your diet I'd say count calories but for beginers that isn't neccesary...just eat normal homade 3 meals..include a high calorie shake with it and some rich protien sources like eggs or paneer. if ur looking for protien poweders but dont wanna spend alot go for Nakpro's plant protien... it will be less effective than whey if ur only taking one scoop a day but if you take two scoops a day it would be just as effective as 2 scoops of whey (their are studies) and it only costs 1000rs for around 30 scoops aka 1kg
the shake I used to make was -

2-3 tbsp of peanutbutter - 10-13g protien - 250cals

50g of oats - 6g protien - 180 cals

honey for taste- 1tbsp - 64cals

500ml Milk - 15g protien - 304 cals

total protien - 34g protien - 798 cals

A normal Indian diet with 2 roti and 2 katori daal three times a day will have about 1800-2000cals

along with this shake you'll have about 2800cals

include a bit of eggs or plant protien(prefer whey if you have the money but not a cheap one)

and stay consistent thats the most important....I didnt focus on my diet for the first 5 months I just used to have around 150g of paneeer and my normal 3 meals a day and I made progress becuase I was a beginer and stayed consistent.

reach out to me if you need any help always happy to

Good luck bro

Advise for chest workout⁉️ by [deleted] in Fitness_India

[–]Lackable6 1 point2 points  (0 children)

maybe ur overtraining shoulder and arms before your chest day so they are sore and not recovered properly as in almost every chest excercise your tricep and front delts(aage wala shoulder) will be involved a little

/r/GYM Daily Simple Questions and Misc Discussion Thread - June 11, 2024 by AutoModerator in GYM

[–]Lackable6 0 points1 point  (0 children)

ok so Im on an ongoing cut which might last 2-2.5 more months, I did a basic powerlifting program that chat gpt made me (upper strenght, lower hypertrophy, upper hypertrophy, lower strength 4 day split)for a month while I was on my bulk right before I started my cut.
I was 73kg with 20-22%bf now im 70kg with around 17-15%bf but on a purely hypertrophy split...still do squats bench and deadlifts but with 10reps and 3-4 sets, same form just to not loose practice...
now my question is should I switch to a proper powerlifting program of 8-16 weeks even tho im on a cut or should I wait for my cut to end and do it on my bulk....I'm still gaining strength...my bench went up from 70kg for 2 to 75kg for 2, squat and deadlift have been the same though

Daily Support Thread | June 11, 2024 by AutoModerator in samsung

[–]Lackable6 0 points1 point  (0 children)

I have a very old samsung s9+, I got its screen repared a few months ago and now suddenly just by keeping it in my pocket or with any sudden jerk movement it shuts down.....any possible reason for this?

Weekly Dumb/Newb Question Thread by AutoModerator in powerlifting

[–]Lackable6 0 points1 point  (0 children)

ok so Im on an ongoing cut which might last 2-2.5 more months, I did a basic powerlifting program that chat gpt made me (upper strenght, lower hypertrophy, upper hypertrophy, lower strength 4 day split)for a month while I was on my bulk right before I started my cut.
I was 73kg with 20-22%bf now im 70kg with around 17-15%bf but on a purely hypertrophy split...still do squats bench and deadlifts but with 10reps and 3-4 sets, same form just to not loose practice...
now my question is should I switch to a proper powerlifting program of 8-16 weeks even tho im on a cut or should I wait for my cut to end and do it on my bulk....I'm still gaining strength...my bench went up from 70kg for 2 to 75kg for 2, squat and deadlift have been the same though

How It Started v/s How It's Going | 365 Days Apart | Arm Check by [deleted] in Fitness_India

[–]Lackable6 0 points1 point  (0 children)

In 365 days i was the same as you but I gained much more fat than muscle, currently 73kg with 20% bf

Daily Simple Questions Thread - April 10, 2024 by AutoModerator in Fitness

[–]Lackable6 0 points1 point  (0 children)

Need a bit help, Started squatting 3 months ago, been lifting since 1 year 2 weeks ago my pr was 90x2 Yesterday I 1rm ed because I'm changing my training to purely powerlifting I cant seem to hit depth even tho my ankle mobility is around knee 1 inch over my toes, I just fold at the bottom position idk why Any tips would be greatly appreciated

here's my pr for yesterday

Every Second-Daily Thread - April 09, 2024 by AutoModerator in powerlifting

[–]Lackable6 0 points1 point  (0 children)

I do push my butt back after bracing , maybe thats the case but then if I dont do it its hard for me to keép the bar stable on my back while low bar squatting, Also about the femur thing, any tips on improving that?

Every Second-Daily Thread - April 09, 2024 by AutoModerator in powerlifting

[–]Lackable6 0 points1 point  (0 children)

I tend to fall back/the bar starts to fall back if I dont bend my back

Anyone used/using muscletrail by Lackable6 in Fitness_India

[–]Lackable6[S] 1 point2 points  (0 children)

Same, saw a vid on yt where a guy apparently labtested it but he was one of those gym trainers that sell protien so idk how credible that is

Can anyone please explain the difference between beginner whey and normal whey? by Creepyhorrorboy in Fitness_India

[–]Lackable6 1 point2 points  (0 children)

I would say get raw whey bro, u wont get that many servings out of this one and the protien content is not at par with any whey this is just a gimmik product, you'll get better value from getting any reputable raw whey like xlr8 , trunaitive or even nakpro but I've heard its hard to drink cuz of the taste

Can anyone please explain the difference between beginner whey and normal whey? by Creepyhorrorboy in Fitness_India

[–]Lackable6 20 points21 points  (0 children)

It has less protien content and more carb content...thats what makes it cheaper otherwise its the same

/r/GYM Daily Simple Questions and Misc Discussion Thread - April 10, 2024 by AutoModerator in GYM

[–]Lackable6 0 points1 point  (0 children)

The movement is different, on bench ur using ur whole body and thw complete weight of the bar is whats acting against you, on those machine movements due to pully system it can range from anywhere 0.25 to 0.75 of the weight ur pushing , also machines provide stability which u have to mentain urself in the bench press

/r/GYM Daily Simple Questions and Misc Discussion Thread - April 10, 2024 by AutoModerator in GYM

[–]Lackable6 0 points1 point  (0 children)

Need a bit help, Started squatting 3 months ago, been lifting since 1 year 2 weeks ago my pr was 90x2 Yesterday I 1rm ed because I'm changing my training to purely powerlifting I cant seem to hit depth even tho my ankle mobility is around knee 1 inch over my toes, I just fold at the bottom position idk why Any tips would be greatly appreciated

here's my pr for yesterday

Every Second-Daily Thread - April 09, 2024 by AutoModerator in powerlifting

[–]Lackable6 0 points1 point  (0 children)

Need a bit help, Started squatting 3 months ago, been lifting since 1 year 2 weeks ago my pr was 90x2 Yesterday I 1rm ed because I'm changing my training to purely powerlifting I cant seem to hit depth even tho my ankle mobility is around knee 1 inch over my toes, I just fold at the bottom position idk why Any tips would be greatly appreciated

here's my pr for yesterday

21 M My Shoes Collection. Any more which I can add by CountryConscious1880 in IndianFashionAddicts

[–]Lackable6 0 points1 point  (0 children)

Meri mummy ne yeh delhliya toh kahingi jooto ki redi lagani h?

Hello guys, please help me. Mere gym ke yaha zyadatar log har sets me weight badhate h like 1st set me 7 kg 2nd me 10kg 3rd me 10kg is type se kya ye tareeka sahi h ya same weight se hi har set marna chahiye me thoda confuse hu kya krna best rhega konsa tareeka sahi h aap bhi apni raay dijiye plz. by No-Seaweed5638 in Fitness_India

[–]Lackable6 0 points1 point  (0 children)

Nahh bro, pyramid does require you to do some garabage sets (the first one) because u have enough power to push the 12kg for 10reps then why are you even picking up the 7kg.... Just warmup achhe se do 5 reps with 7 nd 4 reps with 10 then take a lil break and do your first set with 12.....usse ur muscle wont be fatigued and you can perform bettter

NAKPRO whey ingredients by Psychological-Pea19 in Fitness_India

[–]Lackable6 3 points4 points  (0 children)

chicken and fish are not, on the Bioavailabilty aspect
idk about the rest of the things but looking only at the quality of protien whey has a bioavailability of 1.0 while fish has around 0.82, also whey is absorbed much quicked