- Proven, effective exercise routines
- Diet
- How to lose weight
- How to gain weight
- Supplements
CLICK AND READ THIS BEFORE STARTING A THREAD ABOUT THESE TOPICS
Supplemental reading: Harsh's /fit/ Wiki
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Board: /fit/
"/fit/ - Fitness" is 4chan's imageboard for weightlifting, health, and fitness.
- Proven, effective exercise routines
- Diet
- How to lose weight
- How to gain weight
- Supplements
CLICK AND READ THIS BEFORE STARTING A THREAD ABOUT THESE TOPICS
Supplemental reading: Harsh's /fit/ Wiki
>Who is /fat/ for?
For Unhealthy Uglies who are working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/
>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros) or LoseIt (great for both).
>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per lb of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and burn fat much quicker. No lifting results in the body burning away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html
>DON'T
Eat refined sugars, they're terrible for you regardless of calories.
Eat processed foods.
Drink your calories (alcohol, soda, starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.
>Other resources:
Loose skin, gyno & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq
Previous
>>74137720
Man tits, snapback with their shitty s ø y beards. Big Midsection full of fats and greases.
They get so butthurt when you point this out, just go outside and you'll find a millenial just like this in minutes
I know my hips won’t be that wide, but I still want to try. So far I have been doing:
>cardio on the treadmill (warmup and for heart health)
>abductor 3-4 sets of 12
>adductor 3-4 sets of 12
>leg press 3 sets of 6-12 depending on weight
>sumo squats 3 sets of 20
>lunges forward and backward 3 sets of 12
>glute bridges 3-4 sets of 20
I've been going consistently again for 2 weeks now. At least every other day. I alternate between the exercises, focusing on glutes one day and legs on the other.
What else can I do?
And what should I eat?
I have a hard time bulking and I am snacking on bananas, peanut butter and dark chocolate.
My typical breakfast is full fat greek yoghurt with honey, oats, banana and berries and 1 scoop of protein powder.
Lunch and dinner vary, but I try to include eggs or meat for protein. Typically I will drink 0.5l of full fat dairy milk per day (it’s yummy and for the calories).
No source talk
Read the Reddit wiki
>Advice for new runners
- Build up speed and mileage SLOOOOWLY (start with 15 minutes, increase mileage 10% per week)
- It will feel like you're going slow, you are; don't worry about setting good times for a couple months
- If you start to feel pain anywhere, stop and rest
- Don't try to copy what pros are doing. Do what feels natural
- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans)
>Couch to 5k/Bridge to 10k Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png
>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/
>I want to stretch
https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/
>Performance calculators
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
https://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
previous: >>74123695
>Still mostly gymcel, spend more time single than not
>Cut 15 lbs since the end of winter, no longer have to suck in my stomach to look good in tight shirts (lol)
>Go to party, talk to girl there
>At some point another girl joins us
>And another
>One is heavily tatted, start asking her about tattoos
>Go around the table, each femoid starts talking about what she'd get drawn on herself
>"How about you anon"
>Never ever
>"Why not"
>Remember a joke I read on 4chan(nel)'s fitness board like two days ago
>"You don't put graffiti on a marble statue"
>Girls start laughing at this
>I start hamming it up more, pretending to do bodybuilding poses
>They start laughing harder
>Realize there's actually a ton of space at our table and the girl whose thigh is pressed into mine is doing that on purpose
>End up holding hands while she's talking to some guy I later found out was her bf
>Went home with a different girl
Literally more female attention than I've received in all of 2024 so far. Post mire stories
I know you native chinese viets japs flips etc don't see yourself as asian but here in the states as well as the anglosphere in general you are asian to everyone else so get in here
post s/b/d@bw+height
>The official pastebin (includes books and videos on various things like recovery, stretching, programs, band usage, etc)
https://pastebin.com/V84Y0J9Y
previous thread: >>74143241
Any woman of any body type can get all the sex they want, but men have to slave away for hours at the gym just to even have a CHANCE
>94 pounds, 5’4
what foods/habits should i pick up to aid in period restoration during anorexia recovery? right now assuming my bmr is 1080 i eat around 1200-1350 cals a day to maintain but i feel like there must be more i could be doing to speed up the process than just eating more calories, do any anons know any tips or advice?
Is there any valid argument for training abs? Why are men still falling for the psyop that we need the most shredded six-pack to be considered a bodybuilder? Most of the time they don't even look attractive by the end.
she wants to lose weight but she hasnt changed at all since we got together
all she does is sometimes she drinks meal replacement protein shakes for dinner
i never see her eat that much so i have no idea why she is this fat
im 23 and just want her to live as long as possible bros what do?
Heres my plan so far guys:
Going heaviest I can for rep ranges
Day 1:
OHP 12-15x3
Incline Bench 8-12x3
Lat raises/Cable delt stuff 8-12x3
Dips? idk
Day 2:
Curls 12-15x3
Tricep Extension 20-25x3
Pullups (as many as I can do 3 times)
Day 3:
Squats 10-12x3
I do boxing twice a week so thatll be my cardio
I'm gonna slow bulk .5-1lb per week, im 135lb 5'10 right now with my goal at the moment being 145, then evaluating my progress
Brutal. It's a genetics business
its fucking over isnt it
Can I be saved? Or is it too late for me?
How to mitigate for this?
I’m like 1 week in
Yep I gone snooooooze maxx and there is nothing you can do about it.
Welcome to the fasting general.
>How to start fasting
By not eating anything, duh.
>But fasting is bad for you
I don't care if it is. If you don't want to fast, then don't. Mind your own business.
Remember your electrolytes on longer fasts.
Listen to your body and don't force it if you feel like shit.
Do your own research and remember, some anons are here just to troll and some might give you misinformation.
>go to bed at 10pm
name a better sleep schedule. i'll wait.
>realized that women prefer 12% with some bodyfat like pic related
WAGMI. You don't have to be top 1% of males. Just be above average and you'll make it
5:00 AM- Rise
5:02 AM- Piss (in bed, pretend it's just sweat so my lady isn't suspicious)
5:30 AM- Finish pissing and brush teeth with no toothpaste (blood everywhere, roll tide)
5:33 AM- Cold shower (below freezing for maximum shrinkage)
5:33 AM- Step out shower after thinking about Celtics letting me down again.
5:34 AM- Arrive at gym and down 3 car bombs and eat 30 chicken wings (all drums)
5:45 AM- Lift (full body, 40 tide rolls, 60 eye blinks to keep them dark, 15 minutes of trying to will my beard to grow and 30 minutes of cardio in bathroom shitting
7:30 AM- Send a bomb threat to an ICE detention center
8:00 AM- Clock in at my job (the bank, shalom)
8:10 AM- Ignore customers and sit on my phone browsing memes about the bucs and celtics while listening to Pete Davidson (my idol) stand up
9:55 AM- Get told to go home and clock out of work without doing my counts (laundering money)
10:00 AM- Bomb ICE detention center
10:15 AM- Arrive home and speed read Celtics fanfic where they beat the Heat and make it to the finals (I wrote it)
5:00 PM- Dinner (3 car bombs, 4 filet of fish and 2 mcribs)
5:30 PM- Listen to ASMR of Pete Davidson blinking and Tom Brady kissing his children on the lips
8:30 PM- Lose argument to the man in my walls (He keeps saying Stella is an Apple headed chihuahua)
9:00 PM- Fuck bitches (if i can get it up and the tide, celtics or bucs didn't screw me)
12:00 AM- Go for a midnight run (going goblin mode and chasing minorities in the city until they beat me up)
1:00 AM- Edge for 3 hours with aggressive eyelid rubbing and bush brushing
4:00 AM- Freezing shower to get the shrinkage just right and make the bush look the biggest (it's only kinda big)
4:55 AM- 3 car bombs and sleep
I need a body that's really strong but without much muscle because protein=expensive.
I hear tendons stay in old age.
Can I get a body with stupidly strong tendons that let me squat 1/2/3/4 for reps and have a small resource-efficient body?
post s/b/d@bw+height
>The official pastebin (includes books and videos on various things like recovery, stretching, programs, band usage, etc)
https://pastebin.com/V84Y0J9Y
previous thread: >>74131324
The pump is insane. It really makes you feel like there is no limits.
Sitting for that exercise10x better
Please give me hope
>nearly reaches goal
>suddenly stops caring and is consumed by foodlust
>binges for 2 months and gains it all back
Why am I like this.
Male or female, big muscles just turn me on so much.
I'm trying my absolute best, I went to the gym and lost a bunch of weight and look stronger and gained muscle, I tried to fix my hair and face with meds, i drink lots of water daily and sleep 8hrs, I have a variety of interest like gaming,cooking, art and gym, I watch the news and stay up to date with stuff, I stopped fapping as much, I learnt more about the world and became more confident and even know how to make jokes now.
However, people treat me poorly at work. I get ignored a lot, get dirty looks, and nobody wants to talk to me despite talking to me just fine at the start, even outright ignoring me and begin walking in different directions when I tell them it's nice to see them today or to get home safely after work.
I studied on talking better and clearer, I try to be kinder, call them by their names, offer to help out with work that I don't need to, I dont show off, listen more than talk, dont impose myself and respect boundaries, yet, nothing works.
I was so fucking depressed. I believed that I was doomed to this life like I was failure no matter what I did or could do.
However, I realised that this only accounts for a small part of my life, even if it's like 8 hours a day. I have all these things I listed, i sculpted my body and built myself up, I have a loving family, a roof over my head, daily necessities, and the list goes on.
Even if I get treated like shit, my worth isn't decided by like a room of 20 people or so. I deserve respect, I'm not a failure or a somebody that deserves poor treatment.
I know this is sappy and might be cringe, but I feel like maybe this might help some self-loathers here even if they're struggling more than me.
You all deserve respect. You did something for yourselves that others didn't even try to.
I’m B+ and my gf is AB+
Any supplement that is not so much known but works wonders? Everything's welcome, wether it improves brain function, helps with lifting, gives stronger erections, makes you sleep better, or whatever.
>inb4 someone says roids
https://streamable.com/x1qagv
https://streamable.com/vjeity
any advice on falling asleep?
i'd rather dehydrate than drink that shit
>Water? Check
>1300-1600 calories per day? Check
>500-700 calorie burning workout per day? Check
>Food? Check
>Motivation posters? Check
I am ready to lose weight.
At what age do you think "enough's enough" for not working out any more?
>is only 22 years young
>just finished his degree
>has a large following on youtube and tiktok (1+ mil subs), making good money
>owns a car
>still lives with his parents in their mega house, doesn't pay any rent, they're cool and supportive, he hangs out with them sometimes
>has a $1000+ basement homegym that is cleaned and maintained
>has a big kitchen all to himself always cleaned and maintained
>has a comfy bedroom with posters and neon lights and shit
>has a modest social life, doesn't do anything crazy
>natty and doesn't try to shill out his own brand or tries to keep up with appearances like many do in this industry
>very low stress lifestyle
>seems like a good kid with a good head on his shoulders
>says he mostly just stays home and watches anime on his free time
https://www.youtube.com/watch?v=9LIOZyxj99s
I’ll start:
>Red Hot Chili Peppers - Dani California
You see it everywhere on social media, moaning about everythint from aches, being tired, falling asleep, can’t get dick up etc
What the fuck are people doing to where their bodies are spent by age 25?
I won't fucking make it bros
for me (32-year-old boomer), it's Semetary
>I just drank a Bang, I'm off creatine
I'm supposed to be bulking.
3g per day for 10 weeks
>Be me
>Stressed as fuck for exams
>Barely eat anything except eggs & protein shakes
>Hit the gym HARD every day (need to vent frustration)
>Got lean and ripped as fuark
This shit actually works
It has been over a decade and we've seen athletes in many sports reach the peak of career longevity while maintaining the highest quality of achievement. Were the powershitters wrong all this time?
>Tom Brady and Aaron Rodgers in the NFL
>Djokovic, Nadal, and Federer in tennis (they played for almost a decade longer than Sampras and Agassi)
>Ronaldo in football
>inb4 examples of college football players or NFL players
I don't care about freakshow sports where being fat and retarded is 99% of success. I'm talking about athletes.
>no studies
>no long term observations
>opposes all concrete nutritional science
>everyone shilling it is a non-practicing doctor or chiropractor selling supplements
>entire movement fueled by personal anecdotes of 40 year old yoga moms and roided out bodybuilders
Why is this a thing again?
>neighborhood is safe middle class area mostly
>has some people who don’t belong moving in recently last few years
>walk past house which few weeks ago had like 5 cop cars at
>there’s no cars at this house but there’s a brownoid in his underwear outfront
>no clue where he’s from
>walking in street so do what I usually do mind my business enjoy my walk
>BOY GO… BOY GO YOU GO BOY
>isn’t cheering me on is telling who I presume not to be me someone to go away because there’s no way he’s speaking to me like this because I’m literally just walkin here
>have to loop back again to get house number and see what happens
>as soon as I get to his property line he runs inside leaves door slightly ajar
>the second I pass property line to his neighbors house hear door swing open and then shut super hard full blown slam
>wtf
>nothing happens
What should I do? It seemed like a schizo episode. But also and more importantly to the point of this thread I should be allowed to walk in my own damn neighborhood without this bullshit. I go at 4am-5am to avoid shit like this. Should I call the cops? I’m not 100% sure that’s where the cops were when I saw them but I’m like 80% it is, which probably means it is some sort of schizo episode.. maybe it’s one of these illegals who’s been granted a fucking house as shelter idfk
I love the exercise but it fucking KILLS my shoulder the moment i put on 2pl8+. I need to do smaller weights so i am tying to make it harder on myself