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I was doing squats and some guy tripped right into me and I hurt my back

He didn't apologize, or help me get the bar back up. He just kept walking like nothing happened. He crashed right into my back while I was halfway down and it curved in like a banana. I got the bar back up and straightened my back and all that, but that doesn't change how much it hurt and still hurts to have bent my back with 160lbs on the bar. Anyway, that part was a rant but does anyone know how I can make my back feel better (recovery) and able to go to the gym tomorrow? Thanks

submitted by /u/Neoprenejoe
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Nutrional Advice, Deficit killing my gains?

Hi everyone,

I’m not sure if this is the right place to post this but I think this is where the good advice hides.

I’ll try and simplify this as much as possible as I’ve been researching to no answer, it’s too wordy to simply search up but basically a month and a bit back I started taking nutrition seriously and worked out my macros etc but since I’ve bought a Fitbit I’ve noticed because of my sometimes very physical job I sometimes burn up to 3400 calories a day and other days it could be around 2000/2500.

My problem is I’m quite muscular and have decent genetics but I’ve always had that layer of fat holding me back and that’s why I’ve went in on my nutrition, a normal office job provides the stability to know how many calories you burn each day every day more or less so you can plan your diet around that, my plan was to try and be a few hundred calories in my deficit to try and maintain muscle but lose some fat, but I’ve noticed some days because I’m not sure what the day will be like I can be nearly 1500 calories in my deficit.

Do I just load up on what I need to make it up at night after I know how many calories I’ve burnt? I’ve been trying intermittent fasting so doing this screw that up but I don’t see any other option.

Sorry for the really long post as I said I couldn’t simply google this so any help would be appreciated!

submitted by /u/onereasononly10
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Workout plan for skinny guy tryna bulk

Title says it all; I’m 5’10� 132 pound male and I’m skinny AF and I’m tryna bulk up. Most websites recommend I do full body workouts but most of their plans are pretty short and I’m skeptical of not gaining mass with their plans.

I know diet is the most important part and I’m eating around 2600-3100 calories a day and 130 grams of protein a day.

So any plans that have worked for you guys(skinny guys) that’d you’d like to recommend would be much appreciated.

submitted by /u/Lucas_Anon1019
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App for manage gym plans for iphone and apple watch

Hello! i was searching an app free wich is compatible with iphone and apple watch where i can see my gym exercises on the watch.

There are a lot of app that require a subscibtion for use them ( theire free versions are very limited) so do you know any app wich is good even is free? Like menaging more plans and not just 1 or 2?

Thyanks in advance, sorry if my english is bad and sorry if this question isn't pertinent with this sub.

submitted by /u/xGhiggs
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