- 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
I’m 178cm 81kg 16cm dicka
These things are great. Why didn’t /fit/ tell me about them sooner?
I want to stop masturbating forever, since it's starting to turn me into a loser with no motivation. I'll first try writing check-boxes in my journal, and obligate myself to tick them every day; basically, the same thing I do with gym routines.
I will first post this thread. Then, if anons find it resourceful, I'll post feedback for advice, and progress along with it.
I've gotten really tired of it, and things must change. If you're not unlike me, you're likely to benefit from the subsequent threads.
Goal: Powerseeking; to become a pugnacious, domineering, extremely efficient and effective wrecking ball of a man.
125/180/240/350kg @107kg
chin up +85kg
Does anyone know the best way to "detox" or flush the digestive system so everything gets cleared out before started a new diet?
Also, are there any decent nutrition supplements that can saftly and effectively boost my protein intake?
I am effectively a vegetarian.
All my protein comes from rice, beans, couscous,.
The only animal products i ingest are bone broth and the occasion eggs.
Im at the gym 6 days a week for about 1.5 to 2 hours each day
>gets absolutely dominated in a physical altercation by real men
Why are gymcels like this?
For lobster lovers 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 pound 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 lose fat much quicker. No lifting results in the body eating 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, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq
Previous thread: >>75864030
- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week)
- It will feel like you're going slow, you are; don't worry about setting good times for a couple of 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://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
Previous: >>75850805
I platoued on weigh gain this whole February
I achieved my squat and diddy goal but can't do 2/3 for shit
I can't fucking eat anymore. I could barely finish a fucking pancake yesterday and still felt like projectile vomiting
"Intensity" is such an intangible metric to measure.
How are you supposed to build muscle with such faulty abstract nonsense?
Intensity has a different meaning to every single person.
At least with Volume you can standardize, measure and reliably count on the reps and sets.
This whole High Intensity Training sounds like delusional thinking to me, like how christians use faith in the same manner.
"Just have more faith, bro!"
"Just use more intensity, bro!"
Sanda was developed by practitioners from various Chinese traditional martial arts styles. Mei Huizhi often credited as Sanda's creator, was a Shuai Jiao coach with a background in Baguazhang. He worked closely with another traditional martial artist, Li Baoru. They organized early experimental tournaments with no rules, where many traditional Chinese martial-arts styles fought. Unsurprisingly, everyone's style underwent a process of convergent evolution. The end product essentially resembled a kickboxing derivative, albeit with some unique rules to keep it distinct and fresh, but it's still just Kick-boxing
this is now the home gym general
post ur home gym if you dare
I'm quite happy with mine for the time being, just need more 5kg plates and more sand.
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
>High Scores
https://pastebin.com/tMdLwJjZ
Previous Thread:>>75867740
pic related
what do I need to know about my 30s?
how do I stay fit? how do I date differently?
I'm still unmarried with no kids... I know... grim
>go to the pool
>see a teenage boy who's like 15 or 16 with a better body and taller than me
Share tips, programs, progress, mistakes, whatever.
Dont like kettlebells ? Dont use them, simple as.
Were you thinking of giving up today? No you weren't. You made it through last week, you'll make it through this one as well
What are your goals for this week? What do you plan to achieve? List it all down.
Take a deep breath, hold it and exhale, move at your own pace
We're ALL gonna make it
The motivation thread is open
Last week’s thread >>75831803
>tfw finally have time off from work but literally have to spend it laying in bed
i quited gym and dieting and want to come back bros , not so lean but maybe aroound 120 kg. btw my heigh is 6ft6.
After gaining all that fat i developed severe sleep apnea and im wearing a cpap now. Will getting me down to 10 % bf get me rid of my apnea??
i know i fucked up but life involved..i got a kid now , stressfull job and being so lean in left photo took a toll on my stress levels
my kegels are strong but i cant relax them and this constant clenchins ruining my wood when i stand up
Check out me Military Pressing 90lb dumbbells like they are NOTHING. FEATHERS!!!!
https://www.youtube.com/watch?v=XTHcAeH1ZBU
Yesterday my bjj coach noticed it when we were drilling, and adviced I started stretching to decrease injury chance.
So I go on youtube, and lo and behold, I get told it's actually nerve damage. See another video, it's actually tight hips. If I played another video im sure the reason would be that my dick tilts to the left causing inbalances.
Pic related, this fag complicates everything.
So, any anon here actually got better hamstring flexibility/mobility/whatever the fuck, and what do you think is some actual short routine I can do to improve this? Should I just go to a physio clinic?
>mind-muscle connection basically nonexistent, but gotta push more weight, bro
>next session, decide to incorporate cable flies as a finisher as opposed to pec deck
>pick moderate weight, focus on slow negatives and that chest stretch
>holy crap, insane pump, chest feels like it’s actually being worked for once
>why am I trembling? This never happened on bench or pec deck....
>realize bench and machine pec deck is retarded
Why did none of you tell me this? All you retards spout is how you need to 225 bench.
You can run it year round without rest days (ULULULULULULULUL 365 days a year)
It just works
>runs marathons in his 60s
>retired and enjoying his life
>has actually good advice unlike most /fit/ "idols"
Why was Scooby forgotten?
>weird proportions and insertiond
>manlets
>1 inch microdicks
>always angry
>their only saving grace is "muh strength and size"
>go to collect it
>dozy bint hands me a bag
>from the weight, i can immediately tell that it’s more than what i ordered (one wrap)
yeah it’s bulking time
Do I have to go to a doctor? Can I just DIY it at home?
I've had a month now to check my sleep, via a smartring.
The orange is time awake, teal is REM sleep, purple is light sleep and blue is deep sleep.
Get about 3 deep sleep sessions a night.
I still take quite a long while to wake up to a point where I feel normal, about 2 hours. I think I am improving it by starting to drink water when I wake up. But since forever my stomach gets upset by digesting anything before I am pretty much awake.
Anyone else?
Bench press, incline bench press and decline push ups
>Tricep
Close grips bench and pushdowns
>Shoulders
Lateral raises and inverted peck deck flyes
>Biceps
Hammer curls on the skull crusher handle, chin ups super setted with curls, close grip chin ups/machine incline curl
>Back
Pull ups, rows, chest supported row, lat pushdown
>Forearm
Farmer carries and dead hangs
>Cardio
Running
>Legs
Squat and deadlift
Understand pantyboi?
Using them once your forearms are pumped to almost exploding to let them rest is great.
Probably the third best gym related purchase I've made.
>Eat little at a time, and only at need. For these things are given to serve you when all else fails. The cakes will keep sweet for many many days, if they are unbroken and left in their leaf-wrappings, as we have brought them. One will keep a traveler on his feet for a day of long labour, even if he be one of the tall Men of Minas Tirith.
It seems to have both long-acting/slow-digesting carbs, as well as high glycemic sweet things. Seems like they would be good after or during a marathon.
However, from my research, muscle isnt actually built much during sleep..
So can i mitigate the impact of insomnia by simply giving myself longer rest between each lifting day? also any other tips from other insomniacs when it comes to lifting? im getting around 5 hours of crappy sleep per night.
https://www.youtube.com/watch?v=CnBmiBqp-AI
:/
Any advice? I'm gonna buy a kilo of creatine and share it with my brother
I'm scared, boss.
Is it a cultural problem and if so what can be don’t to fix it?
>mfw all the qt3.14 dominican chicks are just throwing themselves at me
who even needs to lift honestly?
How do you know if your form looks stupid?
>Floods your bloodstream with Aspartame
Is it really worth it?
picrel was born in 1997
>Anon tells me I have diabetes
>Take two tests over two weeks for Diabetes 1/2
>Negative
>Literally CAN'T EAT
>Chad anon comes in and tells me I need /salt/
>Drink yoghurt, salt, lemon and water mixture
I almost busted 85 nuts in my pants. I have never tasted medicine as more effective as this. The taste of the salt under my tongue felt so insane, I recommend everyone to fast on salt for a month and have this experience.
It was at this time that I realized, when you start cooking at home, sodium intake is actually important.
https://x.com/ALYB0BAclips/status/1892000229257253252
>5x6 chin ups in one session
or
>3x6 chin ups in the morning and another 3x6 in the evening
I've injured my back from a non-lifting activity and we have one of these at my gym but I've never dabbled with using it since no one ever gets on it. It looks like it wouldn't hurt my back since the weight is loaded on the hips. any good or should i stick with leg presses?
>PPL 4 days a week
Is this good or should I just do one or the other? Michael Phelps looks GOATed
https://www.youtube.com/watch?v=KRvllZqOu78
Can even take more than 3 compound lifts to failure, what a slut, how do you strength it
>skin health goes to shit, crazy outbreaks on face
I spent $60 on this shit
https://youtu.be/xdNXjV_tloY
>chad neck aesthetics ascending me
>still have loose skin
is there anything I can do aside from surgery? this feels worse than just being fat
As citizens, we gotta unite to get jacked and strapped to keep the police in check.
Already got juicy thighs and ass. If I go for 315 or even 275, will my thighs get too big? Not trying to look like that leg day meme guy
Also, I was at the pub today and asked for a pint and the woman at the bar said, "I'll get you a strong, tall pint, sir."
6ft and strong-fat. Feels fucking good, boys.
Take your Mike Israeli and Jeff Nippards and shove them up ye arse. Women don't want a skinny, ripped fuxker, nor do they want an (albeit, stunning specimen) Jay Cuttler or Ronnie Coleman. They want a strong man who will carry them to safty.
>inb4 /fit/ cares about women
Ye gay fuckers love the same shit as women, you want a strong-fat man to take care of you and kiss you on the forehead at night.
But so many people either
>A) choose to ignore this and stay delusional
>B) think their temporary pump lifting the same amount of weight year round = muscle gain (it's not)
>C) are steroid users and thus bypass this law through supraphysiological enhancement of hormones via simply increasing their steroid dosages
So you end up with billions of people who have no idea how muscle gain works for someone who is natural
Ask yourself this, as a natural lifter, and it's something I asked myself....
>Since my strength stopped going up, have I gained muscle?
If you're natural, and answer this truthfully, the answer is no, you haven't gained any muscle since you stopped training strength.
Gaining strength doesn't mean powerlifting, or doing 1RM's, it means getting stronger in general, this can be the weight you use on 3 sets of 8 reps, that weight must go up for your body to stimulate growth. No amount of high volume pump training gives naturals muscle gain. Your muscles bloating from the high volume is water & blood filling the muscle and it's temporary, your muscle fibers haven't actually made any progress in terms of growth.
>Hammer curls are pointless
>Don’t lift heavy, deeeeep stretch
>Pulling movements cover all you need for forearms
*RP Hypertrophy Versa Grips ad*
>Organic food is the same thing just more expensive
>Goyslop preservatives scientifically healthy
>Seed oils = Conspiracy theorist
>Sugar = Great
>Creatine doesn’t raise creatinine levels in urine
>Jay Cutler would have been bigger if he did this movement with a deeeep stretch at the bottom
*RP Hypertrophy app ad*
>Obesity is caused by genetic desire to eat more
>Hip thrusts don’t work glutes
>Mind muscle connection overrated just focus on deeep stretch
https://www.azquotes.com/author/13187-Arnold_Schwarzenegger
The mind is incredible. Once you've gained mastery over it, channeling its powers positively for your purposes, you can do anything. I mean anything. The secret is to make your mind work for you not against you. This means constantly being positive. Constantly setting up challenges you can meet either today, next week, or next month. "I can't..." should be permanently stricken from your vocabulary, especially the vocabulary of your thoughts. You must see yourself always growing and improving.
The secret is contained in a three-part formula I learned in the gym: self confidence, a positive mental attitude, and honest hard work.
Create a vision of who you want to be, and then live into that picture as if it were already true.
If I can see it and believe it, then I can achieve it.
If I train the hardest, run the longest, go beyond what anyone else has the mental determination to do, I will be the winner.
With strength and determination you can do anything you want in life, as long as you believe in yourself, because if you don't, no one else will.
Confidence comes from victory, but strength comes from the struggle.
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
Where the mind goes the body will follow.
When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear, so are your life choices. Vision creates faith and faith creates willpower. With faith, there is no anxiety, no doubt - just absolute confidence.
>
there are no losers only losing positions and the DECISION to stay there
instead of regret and i should have: where might i still triumph and 'the strong do what they can'
Day 1:
- 3 x 5 weighted dips
- 3 x 5 machine chest press
- 3 x 5 pec deck machine
- 4 x 12 Lateral raises
- 3x5 Leg Press
- 40 min rowing machine (the cardio one)
Day 2:
- 3 x 5 weighted chin ups
- 3 x 5 lat pulldown
- 3 x 5 low row machine (the heavy lifting one)
- 3 x 5 dumbbell rows
- 3 x 5 dumbbell OHP
- 4 x 12 Lateral raises
- 40 min rowing machine (cardio)
Gym doesn't have barbells and the one that does is on the other side of town, plus fucked up knees so can't run for cardio and can't squat heavy like I used to.
Going mostly for aesthetics because 35 year old and recovery times are a lot longer than they used to be, still can't resist the 3 x 5.
Startiing to feel a lot more tired, do you think even if I'm not doing compounds the 3 x 5 on weighted chin ups and dips is taxxing enough that I feel a little sluggish in the morning?
What a bunch of fucking lardtards we are
When I got done, I felt out of breath and my legs ached for a bit. I started breathing out of my mouth and felt strained. How /fit/ am I and what causes this?
>Have to decide if I sacrifice overhead press or lateral raises with facepull
WHY
>gasping for air and heart going six gorillion mph after second set
>worse after each subsequent set
>can barely finish, often feel dizzy and nauseous after
Am I fat and just need to get gud or this genuinely overdoing it?
https://www.youtube.com/shorts/HaoTU1q-8bk
I've watched every video in existence on this topic. I don't remember what I searched for, but I stumbled on this video yesterday, rotated my shoulder and problem solved. I thought the lower hanging shoulder was the issue. I did some exercises today while remembering to keep my shoulder rotated, and my hunch over posture is now fixed and I increased my weights by 10kg. I could even curl more.
Why did none of you retards tell me about this?
heh, nothing personal, kid
Have any of you guys been? Do you have any tips for how to stay in shape and maintain a workout routine while dealing with all the academic work too?
How much of the following supps are recommended on a daily basis.
Zinc
Ashwagandha
Magnesium
Vit D
DHEA
Creatine Monohydrate
Omega 3
