u/Icy-Yesterday959

大家好! hopefully, this is the right sub.

I'm looking for mainland China films to watch. I will then have to talk about the film for an exam.

It would have to be

- not too long 1h-1h30 (Tried starting "An Elephant sitting still" but it's way too long lol)

- possibly not contain explicit sexual content

- Mainland China

I'm so sorry if this is not the right sub for this, at the end it's still content for my language development that I'm looking for!!

It could be anything from comedy to thriller.

谢谢你们！

67 kg 162 cm. not unhappy with the weight or the way I look. I'm okay with losing a bit of fat but very much not okay with losing muscle (well hopefully I do have muscle lol). I just love being and looking big and don't want to lose that. (I don't know if pictures are needed for this but there are a few on my profile)

what I know I should be doing

- eat 0.8/2.2 g of protein x kg of bodyweight (I think I average at 100 g daily)

- workout hard as I've been doing for some time (to failure or close??)

- steps or movement but it's harder as I'm approaching finals. good thing I don't snack as much so I'm basically on a deficit/mantainance

- hydration of course

am I missing something?

Also, should I just cut or recomp? (if it wasn't for summer I'd still keep eating as much as I want to like I do during winter time)

Losing a bit of weight actually comes natural to me close to summertime as I either study and eat less or I work so have less time to snack.

I just know I don't have those lean and small ankles and calves I see on every single girl and I'm looking for tips on how to manage it/to know if it's actually possible to make them better (although ofc I know it's not like I can remove them physically).

While i know losing fat might help, I'm pretty happy with my body condition as of now ( 5'3, 150 lbs, but i remember having them even when I was leaner).

I know generally keep legs up against the wall, calf raises might help but as much as I love going to the gym and training the other body parts, it feels to me like I'm not helping my cankles. I basically don't know what I'm doing.

I don't plan on competing soon as I what to build as much as I can, just curious If someone more navigated had some tips :)

I'm pretty much always on here asking so many questions but it's just I'm curious what the lifting girls on here are doing...and maybe I can also get some inspo.

Example: for my main (and fav) lifts like Hip thrust, RDL, leg press and bulgarian split squats i usually do 4 sets of 8 reps (even tho most of the times I do 6 reps of bulgarian split squats or any unilateral movement I do, and leg press and hip thrusts I actually bring myself closer to 10 reps). I'm using pretty high weights so it's safe to say i'm pretty much always close to failure.

I use 4×8 when doing upper body but i mostly just work with 2-3 sets per exercise.

What's the sets x reps that has you feel at your best and has given the best results?

I've been lifting heavy for years and eating without following a precise plan as most of the times I end up eating whatever family is eating (pasta, meat, fish, a lot of veggies), often prepared by me.

I never really have the time to prepare a good breakfast. most of the times I just end up eating Greek yogurt with whatever is around.

Problem is I'm studying for my finals and will start to work a little in order to get some money and will be working probably around 9 hours a day 5days a week + 2 sessions in the gym IF I'M LUCKY( would love to have a 24/7 gym near me :( )

I know I tend to lose weight during finals season, which is not inherently bad as I'm 68 kg x 163 cm, but I really love my physique and I'm hella scared to lose my gains.

Question is: how should I split my protein intake during the day in order to keep mantaining my muscles (I would hope to grow and hopefully still will a little but idk)? secondly, will protein assimilation still work even if I'm getting most of my protein from protein shakes? My breakfast this morning was quite literally 2 scoops of protein and water....I do eat more at lunch and dinner but for lunch it's usually pasta and veggies and for dinner some kind of meat, and I'm afraid by lowering my overall calorie intake I will just lose all my progress.

But if you tell me that by drinking my protein (I hate protein shakes but as that's the easiest and fastest way I will do anything lol) and training when it's possibile I won't lose anything, I'll be more than happy lol. I don't want to lose my ass you know😹😹😹

Sorry for the rambling 🫶 and thanks in advance

DISCLAIMER: LONG POST

I'm a well navigated gym regular, I've been going for 4 years but seriously and consistently, 2 years. I've built a physique I'm pretty happy with

I'm 162 cm/68 kg, and I'd say I carry it well, I'm not really lean, and I don't plan on getting much leaner soon. My goal is to have a bigger lower body in comparison to my upper body, but especially bigger glutes as I already have short and thick legs so I don't want to build them much more. The thing is, I like being big and being able to eat a lot, and I'm afraid that losing weight, I somehow would lose all my gains (new kind of disordered thoughts unlocked lol).

My routine is 2 weekly glute focused leg days and 2 upper body days:

I will write down the leg days and the weights I'm using (an average, as of course it always depends on how I'm feeling and overloading)

MONDAY: (sets x reps)

4 x 8 HIP THRUSTS (usually no less than 170 kg - 374lbs)

4 x 6-8 bulgarian split squats (usually no less than 24 kg - 52 lbs)

2 x 8 Leg curl (35 kg -77 lbs)

2 x 8 leg extension (40 kg)

3 x 12 hip abduction (55 kg)

3-4 × 10-12 hyperextension (40 kg)

FRIDAY

4 x 8 RDLS (90 kg 198 lbs more or less depending on how the weight feels that day lol)

4 x 8 glute focused leg press (120 kg 264 lbs, adding 10 kg every time until deload week, every 4 week)

4 x 8 cable step ups, I do it with a support that's right below knee height. I would love to know if a higher support would work the glutes more (45 kg and higher)

3 x 12 adduction work 30 kg

and finally, an exercise I always skip, which is cable kickbacks (I always end up having to do it when the gym is about to close, lol)

NOW, although I really I really love going to the gym and especially leg days, I'd love to hear opinions on whether I should up my leg (especially glutes!!!) days from 2 to 3. it's just I don't really have much time to go so I'd say these 2 leg days are my non negotiables, and then I've been held back from going more because I have less time with university stuff going on, I'll start to work from 7 to 19 for the whole summer, and I have a trauma created by my dad telling me leaving the house too often is bad and I always feel like I should do house chores in order to deserve it (f*cked up Ik, not tryng to trauma dump)

Finally, what's your experience with working glutes 3 times a week? Has the growth been substantial? How do you split the 3 different days? Should I just say f*ck to my stupid FOMO and keep doing my thing without being brainwashed by every single fitness influencer?

I know I have a fairly big and muscular booty (and I have been told that!), have been working out glutes and legs religiously for the past 2 years. To the point that quite literally leggins are actually unflattering on me, it feels like they are actually making my glutes look smaller which is the reason I feel better wearing sweatpants. Has it ever happened to you too? Is it only body dismorphia? IDK I just love the way I look with jeans or sweatpants, but somehow leggins that should be the most flattering are actually making me feel smaller than I am. (or than I think i am, lol, but again as I said, butt looks actually pretty good in normal clothes)