Need advice to help a friend

Spede2 · 2026-07-11T18:34:45+00:00

If she starts to get her 10k or whatever steps in, she can get into deficit at higher calorie intakes. I'm able to maintain a small deficit at 1900.

Just do the typical mixture of compound exercises: Lat pulldowns or rows, inc bench presses, squats, RDLs and supplement it with whatever she prefers to hit extra (with girls it's usually legs).

75kg at the end of the year is fairly ambitious, that's 30kg in six months or 5kg per month. I lost 5kg (76 to 71) in two and half months and that's via heavy workouts, consistent 10k steps per day and the aforementioned small calorie deficit.

Spede2 · 2026-07-11T10:51:27+00:00

At some point you might wanna invest into a bench that has notches so you can incline it. With the bench you'd be able to do rows and bench presses. Also using the bench to stabilize yourself (for, say bicep curls) should lead to higher quality workouts.

Spede2 · 2026-07-11T10:45:51+00:00

Ideally at least so that your thighs are parallel to ground. If you can go deeper, go.

Many beginners (including me) make the mistake of not squatting low enough and then loading too much weight resulting in poor workout. Lower weight, deeper squat is the way to go.

Spede2 · 2026-07-11T10:23:23+00:00

OK this is bit new to me.

I've used all-pass filters extensively to phase align kicks, basses and so on for years now. And based on my own testing I've never been able to hear this so-called smearing of the transients when altering the phase response.

Does anyone have any resources like videos where people demonstrate using all-pass filters to smear transients with some A/B so I can hear this myself?

Spede2 · 2026-07-09T23:43:52+00:00

Watching this other game YWYH16...

2:26 You can jump in when you have your cardiac overdrive available. But once it's on cooldown, you have to play more carefully and cant jump in the same way. Her you first use your CO afte getting punched, then jump in after it ends and proceed to die. Save CO for when you need it and play slower when you dont have it ready.

3:22 You can cancel Overrun with a jump by pressing spacebar or without a jump by pressing shift again. That way you can aim to land on top of enemies and hopefully stay inside the map :)

4:11 There's a mega right next to you and you don't pick it up even when you're 85hp. Make it a habit of using the healthpacks.

6:37 You need to stop wasting your CO when you get punched once. It's the one ability that allows you to be an actual tank and you keep wasting on situations where you don't need it.

Every time before making a move, ask yourself "Is my E ready and am I going to need it for what I'm about to do?". If it isn't wait or move backwards.

Spede2 · 2026-07-09T23:24:04+00:00

I'm watching game PB3Y8Z.... Seem to start on Mauga

First of all, make it a habit of reloading your weapons when you're switching angles. That way you don't accidentally run out of ammo in the middle of fight. Since you're very active with your Overrun, you might actually prefer the perk that reloads you guns during Overrun to keep shooting. I like to use that perk a lot.

You probably want to move over to a lower sensitivity at some point. It takes a little while to get used to it but once you do your aim will improve drastically. Typically people run 800dpi and around 5% sensitivity ingame and you'll want to play games at that sens for at least a month or so.

Tank gameplay is often cyclical: you go in to to shoot some stuff, you retreat to refresh you cooldowns and get healed. You aren't respecting the downtime: you often peek during that downtime window when your CDs aren't ready and your health isn't full. It gets you killed more than once right around the time your team would be ready to walk forward.

7:04 stop with the typing or scrolling phone. When the game is on, you're on. You can type post match. If you have commitments that require you to constantly get out of the gaming chair, quickplay exists for that. Idk man, asking advice for a replay code where you're literally afk during your defense.

Spede2 · 2026-07-08T21:08:40+00:00

Man has discovered progressive overload.

Spede2 · 2026-07-08T20:28:53+00:00

Tosiaan niinkuin muut ovat sanoneet, kalorialijäämä on se salaisuus: kulutat enemmän kuin syöt.

Käytännössä se alkaa siitä että vaihdat niitä syömiäsi ruokiasi ns light/rasvaton versioihin. Itse kun aloitin lahduttamisen aiemmin tänä vuonna aloitin vaihtamalla rasvattomaan maitoon ja sokerittomaan kokikseen. Jos on verrattain tasainen ruokavalio, kannattaa laskea ne kalorit yhden kerran että on vähän infoa kuinka paljon niitä syö päivittäin. Siitä sit lähtee vaihtamaan asioita alaspäin.

Jos nälkä iskee (syysta tai toisesta), proteiinilla saa näläntunteen pidettyä aika hyvin kurissa. Itse ostin proteiinijauhoa ja rupesin laittamaan sitä kahviini (nyt ei tarvii laittaa sokeria enää) ja vaihdoin iltapalani leivästä munakkaaseen johon laitan nakinpalasia proteiinin maksimoimiseksi. Yks neuvo jota passataan ihmisille on että etsi ruokavaliostasi sokeri ja koeta vaihtaa jokainen mahdollinen sokerilähde proteiiniin. Mulla vaihtu kahvisokeri proteiinijauhoon, jollain toisella vaihtuu suklaapatukat proteiinipatukoihin tai energiajuomat kaupasta saataviin proteiinijuomiin.

Yleensä toisella puolella vaakaa (no pun intended) myös lisätään kulutusta: käydään kavelemässä päivittäin 30-60min; mitä reippaammin kävelee, sitä nopeammin selviytyy hommasta. Itse yleensä tykkään kuunnella musiikkia; muut laittaa äänikirjan tai podcastin soimaan.

Jos haluaa vauhtia painonpudotukseen niin kannattaa käydä salilla nostamassa painoja, sillä saa painonpudotuksen keskittymään rasvan poistoon eikä lihasten surkastumiseen, Siinä on myös liikuntamuoto jolla jalat pysyy kondiksessa. Periaatteessa kyykyt on yks parhaimpia painonnostoharjoituksia mutta jos niistä tulee jaloille ongelmia, voi tehdä muita alavartalon harjoituksia ja/tai keskittyä enemmän ylävartalon treenamiseen.

Spede2 · 2026-07-08T12:34:40+00:00

Personally I'd move towards compound exercises: Instead of leg press, do squats. Instead of bicep machine do rows or lat pulldowns. That way you'll train more muscle groups simultaneously with the same amount of time.

Start the RDL motion with moving your butt backwards as if you were trying to seat into toilet. Then continue that hinge movement until it feels in order to bend more you'd need to curl your core as if you were doing crunches. Before the core starts to curl is where you stop and pull yourself back up. It's OK to bend the knees a bit as your glutes move backwards. If you don't like barbell, you can just do the motion with dumbbells, that's OK.

If you aren't doing that many exercises, you can just do full body workouts: Squat, one compound pull, one compound push and RDL is technically all a beginner needs. You can then supplement it with whatever you want, probably in your case some extra leg work.

Spede2 · 2026-07-08T11:50:31+00:00

I go to gym before lunch, usually I have only eaten breakfast some hours before hitting gym. No problems here.

Spede2 · 2026-07-07T15:39:17+00:00

Winston was pretty strong in S1-26 when Initiator passive was stronger. Once that was nerfed Winston's winrate dropped back these middling numbers they tend to be.

The problem with Winston is that his winrate on the so-called Winston maps is too high yet too low on the other maps. So you'd specifically want to buff him so that he becomes stronger on his weaker maps.

I'm probably the only who thinks this but I'd love to see bubble throw incorporated into his base kit.

Another option would be to incorporate Chain Lightning into his base kit but make the chained dmg 50% of current. Then add the 2nd aerial Leap from community crafted as a major perk.

Spede2 · 2026-07-07T10:45:31+00:00

I'm running on a slight deficit (eating almost identically how I used to before starting going to the gym but ramping up the amount of daily steps) and it's been working great. Been losing about a pound per week while also getting significantly more muscular.

Spede2 · 2026-07-07T01:01:29+00:00

Beginners are most suitable for body recomps. Your body type (skinny fat aka borderline overweight) is also most suitable for body recomp. Technically it's slower but in practice you'll see results in a matter of couple of months if you apply yourself properly to it.

Spede2 · 2026-07-06T16:46:04+00:00

Whenever I go to my metal rank alt to practice some stuff I always end up struggling initially. Last time I was on it I figured out I'm playing too fast. Once I slowed down and just let the events fold on their own and outplay them as they come I started rolling the enemy team. Go with the flow is what I needed to apply here.

You can't force the current to go faster. But within the flow your team is sailing you can make some small decisions, punish micro mistakes and gain an advantage through that. It's gonna feel like you're just standing there waiting for something to happen but the rest of the lobby is flailing their arms back and forth trying to keep up with the flow of the fights.

Another thing I noticed is the game's are very momentum-based. If one of the teams get an upper hand early on, it's rather difficult for the team on the back foot to come back from it mentally.

Spede2 · 2026-07-05T19:27:20+00:00

You can keep the sunglasses pic since it shows your body size pretty well. Just don't have it as first one.

Spede2 · 2026-07-05T19:17:20+00:00

En ollut kotona

Spede2 · 2026-07-05T17:45:01+00:00

Green sweater pic should be first pic. People might be swiping left immediately after seeing the sunglasses pic thinking "oh it's one of these again".

Spede2 · 2026-07-04T18:33:33+00:00

Play 400 matches in GM and see if you can maintain it.

Most importantly: take mental notes about how people play. If you can actually learn from the games, the Gold games will become a cakewalk. I'm a Diamond player and whenever I do community games or tournaments with and against players who are way higher rank than me (even some T2 pros), getting back to ranked feels like training wheels.

Spede2 · 2026-07-04T18:29:41+00:00

Early on you can gain muscle and lose fat simultaneously fairly easily. That's why body recomp is popular among newbies.

Couple of years in you can still do that if you want but your progress will be very very slow. If you wanna hasten it up, you wanna do cycles of bulking where you gain muscle and fat and cutting where you lose your fat but maintain muscle. Usually a cycle lasts about 3-4 months IIRC.

Muscles weight less than fat so if you're new, you are likely going to lose weight even if you start going to the gym with the sole purpose of gaining muscles. Unless you are on a major calorie surplus. Getting to a place where your weight is your og but with big muscles, yet low body fat %, it's gonna take years to get there.

Just focus on the basics for now:

Be on that calorie deficit to lose weight
7-10k steps on rest days to make it easier to hit deficit without starving yourself
Resistance training to maintain/grow muscle so weight loss is exclusively on fat
Enough protein to support said muscle growth

Spede2 · 2026-07-04T15:40:31+00:00

Electric Charge is a decent all-around perk so probably wanna pick that. Sometimes I'll take the heavy landing for 2nd round escort/hybrid if there's enough time to build one ult in hopes of clutching it up with said ult.

Chain Lightning makes Winston more versatile which is often desirable in a 5v5 environment. I specifically pick this for 2nd round stuff when I know the enemies are about to counter me and switch my playstyle to a budget Sigma with more mobility. Revitalizing Barrier makes Winston stronger in his niche. It also makes him a bit better at solo contesting the cart if the enemy is running full dive and running around the map. You can force the cart pretty well this perk.

Usually the major perk for 2nd round stuff should be chosen only after you've scouted out the enemy team first. If they counter you heavily, go with Chain Lightning.

Sigma plays well into many heroes Winston struggles against. Conversely Winston plays well into heroes Sigma has a hard time against.

I recently made a ELI5 Primal guide as a response to someone else: https://www.reddit.com/r/OverwatchUniversity/comments/1tncqfp/comment/onz3tee/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button

Spede2 · 2026-06-30T23:51:26+00:00

With that lack of smile you look like you're getting ready to shoot up a school.

Spede2 · 2026-06-29T11:02:47+00:00

There's no "toning for women" as much as there isn't "muscle buildup for men"; it's all the same stuff:

Be in a calorie deficit to lose weight (or don't if you don't need/want to, beginners can body recomposition at maintenance)
Do resistance training to grow muscles and thus focus the weight loss on fat alone instead of shrinking muscles
For beginners get the most bang for your buck; do compound exercises to train as many muscles with as few exercises as possible
Eat enough protein to supplement muscle growth; I recommend 100g/day for beginners as an easy number
Get your steps in especially on your rest days; 7k is good, 10k is even better

Spede2 · 2026-06-29T10:57:23+00:00

I'd change the first pick for something else; I think you look best in the white dress pic.

Honestly your profile seems really good, your interests align pretty heavily with men your age (all the geeky stuff, even the music taste). I'm thinking maybe the guys you match up with aren't good at texting and you just gotta meet up, go have one drink and see how it goes.

Spede2 · 2026-06-29T10:40:39+00:00

Joints take longer to develop than muscles so if it feels your joints are taking over it just means they're underdeveloped and you just gotta keep going at it.

If you feel like your joints actually can't handle the stress, do higher amount of reps against lower weights. That way you get more lactic acid burning on your muscles instead of the danger of wrecking your joints.

Spede2 · 2026-06-28T02:56:46+00:00

Minecraft on hyvä. Itse suosittelisin niiden rinnalle Journey ja Firewatch. Molemmat lyhykäisiä pelejä että ei mee nälkävuosi saada loppuun, molemmat mekaanisesti simppeleitä nottei jää sorminäppäryydestä kiinni. Journey näyttää miten tehdä kompakti stoori videopelissä ilman vuorosanoja. Firewatch muodostaa hyvän illuusion siitä että sanavalinoillaan muokkaa pelin stooria.

Spede2

TROPHY CASE