- 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
In May I started pull ups. I couldn't even do one pull up, but after many attempts and "reverse pull ups" (when you jump, then slowly go down), I finally managed to pull up myself. Anyway, after so many months I am stuck at 3-4-5. Sometimes I can't even do 3, I don't know why.
What should I do?
Just keep doing it until I will be able to do 5 comfortably?
I'm a fatfag, 100 KG 180 CM.
And how attainable are your own dream physiques natty?
>me on the left
>Fuck the wiki
>e2 chart below
>resources
https://steroidplotter.com
>Post Stacks, what you've enjoyed lately
I switched to Test prop after about 2 years of using Test E since I had a surplus, holding less water; I like it.
The old one is close to dying and is full of shitposters
Also, white undoes rule
>6'0
>205 today!
Power lifting is a fool's paradise. Think about how squished your spinal disks will be afterward. You'll end up having to get surgery to fuse your head to your spine, so you'll end up with the mobility of Michael Keaton in the rubber Batman suit.
Have an infant son and want to homegym so he can watch and emulate me working out and hopefully develop into a Chad (local gym won’t allow anyone under 13yo, I need him on the grind long before then).
I’m planning to get a heavy bag I can hang / remove as needed, and maybe some rings for rows and stuff
What other equipment would anyone recommend for a small basic home workout setup? I still need to be able to park my car inside at night so don’t have a ton of room.
old thread >>75208165
>looksmaxing
>mogging
>red pilling
>black pilling
This shit used to be extremely niche and people would discuss it only on websites like this one(I do not claim it originated in here don’t get autistic about it) and other niche websites that were filled with extremely mentally ill people. Nowadays tho this shit is everywhere all the niche humor from here has become the norm for the younger generation. I constantly see literal 10 year olds talking about jawlines and mogging. How the hell did that happen
Can testosterone help me bring my hair back?
No corn syrup, onions products or canola oil.
No drugs or pornographic anime.
No screentime after 9pm or hours-long arguments on twitter. Instead they
Instead they would go to the library, get involved in sports clubs and chill out with their friends at the park.
Everyone was happy and innocent, but their parents didn't prepare them for the horrors of the 21st century, and instead of aging like wine, they went sour and spoiled, becoming angry, bitter, and don't know why.
Rules:
1. No flat asses allowed.
2. Glute isolation exercises? Drop your routines.
3. If you're claiming natty, you better have receipts.
4. Critique each other’s form and routines (no crybabies).
For those just starting: Yes, squats help, but don't neglect your hamstrings and hip thrusts if you want the full aesthetic package.
Let’s get those glutes posted, and remember: no pics, no gains.
I don't care about aesthetics, I just want to be fit and healthy; Whatelse shoud l do?
TLDR My body is looking really good and I am lifting heavier weights but getting gassed out sooner
post s/b/d@bw/height/age
>Pastebin (get the google drive keys to the yard)
https://pastebin.com/V84Y0J9Y
>High Scores
https://pastebin.com/tMdLwJjZ
Previous Thread:>>75225236
>right kidney pain
>hand inflammation and cuts
>terrible neck pain
>118lbs
Should I bulk up or stay twink mode
Im 30
I want to have juicy abs by next Summer
What's the non-autistic reply?
- 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 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://vdoto2.com/calculator/
https://runbundle.com/tools/age-grading-calculator
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
Previous: >>75215231
Previous thread
I want to be able to do the olympic lifts but i feel like i need to do a year of yoga before i can even do the basic movements
I've met some people from /fit/ that are actually cool.
She was 70, but it still counts right?
When does the “breakthrough” happen?
>Who is /fat/ for?
For Subway Slurpers 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 pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy diseased 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 carbohydrates.
Eat processed foods.
Drink your carbohydrates(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: >>75234311
![BLESS-SKINLES-CHICKEN-BREAST-NATURAL-scaled[1]](https://i.4cdn.org/fit/1728145040641360s.jpg)
Picrel is one of my most important supplements. A teaspoon or two every day keeps the bloat away.
Post other go-to methods to cure / avoid constipation and keep your digestion flowing.
Fit-related because being constipated severely impacts energy and performance of workouts.
this is what roids do to a mf
imagine all the coke binges he went on fkin bitches, do they realize how lucky they were?
no homo
Discuss.
>men way poorer than me have cute girlfriends
>men way stupider than me have cute girlfriends
>men way less funny than me have cute girlfriends
>men way fatter than me have cute girlfriends
>men way more autistic than me have cute girlfriends
lads.... what the fuck is wrong with me?
Is there a drug that will give me the positive aspects of being drunk, while not fucking up my liver? I want to be on it 24/7.
>Be me
>Go into coffee shop
>2 cute baristas one twig
>I order and take my jacket off, sit down
>One of the girls instantly comes over and starts doing something just next to me
>Other girl comes over to "help" her friend and puts her hand on my shoulder and says "mmmhm hard as a rock"
>I am like wtf? just smile back to stunned to come up with anything good
>Finish coffee stand up to leave
>Have a great day ladied
>They throw air kisses at me and shout "come back soon!"
I wish I had the presence to do something, but I was seriously stunned by how sexually aggressive they were. obviously I am going back tomorrow morning :)
FUCK STANDS
FUCK PINS
If you can't lift that barbell off the ground with just your body and do whatever exercise it is you're wanting to do, be it a squat or a overhead press, YOU ARE A FAGGOT!
I CHALLENGE YOU TURBODORKS to not use a single piece of equipment designed to hold a barbell in-place for you for the entire month of November, you've got 27 days to practice for NoRackNovember.
>inb4 b-but i need a rack cause i use le heavy weight im a powerlift-
SHUT THE FUCK UP, YOU ARE LYING TO ME AND YOURSELF
AS IT WAS STATED IN THE TEN COMMANDMENTS:
>THOU SHALT LIFT THE BARBELL FROM THE EARTH, NOT FROM A MACHINATION
Why is that?
Powershitters BTFO edition!
>What is the Lean Pill?
The lean pill is accepting that as long as you are fat it doesn't really matter how much you can bench.
You have eaten the big "nutrition" lies. Is time to wake up and be LEAN.
>What is /LEAN/ for?
To share data, questions and anecdotal experience about how real the lean pill is, particularly if you were fat and lost the weight.
>Who is /LEAN/ for?
Skinnyfats, hamplanets, powershitters with painful knees, normie mode, dad bods, skinny fags and skelly mode anons that want to ASCEND.
>Why do it?
"Life ends and begins at 12%"
"There are male models of all races and sizes. Some models aren't tall, but they are ALL lean"
Regarding women, the key it's not the muscles. it's being lean. Plus it's healthier. Not only hormonal (higher test), but your heart will struggle if you are overweight.
Build muscle but, most importantly, be LEAN.
>Advice:
- Cico, low carb, keto, carnivore, intermittent fasting, water fasting, dry fasting... See what works for you and DO IT.
- You need muscle to be lean. Lift, eat at least 2g protein / kg goal weight, but AVOID the carbs.
- Clean bulk is the ONLY bulk.
- HIIT exercises are good, anything sprint related: cycling, rooning, swimming, air bikes, rows
how do you respond?
You need a heightened state of consciousness which most of you dont have though.
>fatties are STILL malding over Nikocado's transformation
>Functional near-infrared spectroscopy methods found that moderate intensity, acute aerobic exercise enhances activation of the DLPFC and was associated with improved Stroop test results
Here's the link to it:
https://openprairie.sdstate.edu/cgi/viewcontent.cgi?article=1021&context=biomicro_plan-b
>have 30" waist
>have 24.5" thighs
JUST
>PUT DOWN THE FORK, FATTY
also /fit/:
>CUT TO 1200 CALS? RETARD, YOU'RE IN HOLOCAUST VICTIM MODE
So which is it?? Can't you just support my cut?
Heh nothin personnel kid
i'm 6ft, skinny-fat 175lb ish
i'm 25
i want to be the next aquaman bros
My diet is pretty clean, lots of decent-high quality animal products. Carbs in the form of rice and oats. I drink RO filtered re-mineralized water.
>stop watching porn
3 months porn-free
>inb4 not fitness related
Health related, fitness is health.
>Why?
It's funny
>immediate schizophrenic anxiety
>shit my pants
yea im thinkin its time for a lift
Muscle definition > Muscle mass
>>lifting for women
Yes. Cope.
>grey hairs showing up on beard
>dad is starting to wonder why I’m always working out in the basement instead of getting a job or a girl
I’m still gonna make it but it’s getting difficult
>lost a bunch of fat
>notice women oogling me from the side when we're in my condo's elevator together
>don't know how to react to this
Looks like I finally made it, but how do I leverage this? srs
frauds will never know this feeling
>anyone can start lifting, you don't need any prior sports experience
>you can escape skinnyfat mode in less than six months
>it takes less than a year for people to notice you lift
>programming as a beginner is piss easy, everything works
>diet is just as easy, just eat some protein and avoid fast food, candy and soda
>you don't need a gym subscription to achieve a decent physique, you can get a good workout even with a pair of dumbbells from home
>mires become so common they don't even register anymore
>people notice you lift even under winter clothes
>1/2/3/4 makes you stronger than mostly anyone you'll come across in your daily life
>once you see results you won't even think about skipping the gym
>consistency is the key to a good physique, even if you drag yourself to the gym you'll appreciate every single workout in retrospect
>a good physique has a halo effect on anything you do
>muscle building genetics don't matter in everyday life, being consistent in the gym is what makes the difference
>being motivated by hope and love is much more effective than being motivated by anger
>You can maintain a great physique despite terrible conditions
I'm not saying it's not legit skill, but it also annoys me that the cope from getting bulky is that "muscle slows you down". Some of you are fatasses. That doesn't even make sense. Fat makes you slow.
Also abs help soften punches more.
Well anyways, MMA people say that can take on any body builder, but what the fuck are you going to do if that body builder also knows MMA? Then what?
Why not just get bulky yourself too to avoid that possible mog?
I distinctively remember him saying about 2 years ago that if he ever got to this point to stop watching his channel and that’s exactly what I’ve done
Unsubbed. I know he’ll see this because he browses 4chan, fuck you NH.
Day 1
Back extension
Dips
Dumbbell Row
Overhead Press
Chin ups
Barbell Tricep Extension
Calf raise
Hanging leg raise
Day 2
Bench Press
Chest Fly
Leg Extension
Leg Curl
Wide Grip Pull-up
Hammer Curl
BTN overhead press
Tricep Rope Push Down
Knee Raise
Day 3
RDLs
Incline Bench Press
Lateral Raise
Barbell Row
quad extension
Bicep Curl
Skull Crusher
hamstring curl
Sit ups
This is OVERCOOKED, OVERBURNT
Literally INEDIBLE
If the yolk isn't runny, you are literally LOSING gains
The yolk is where all the nutrients are, and you KILLED all of them by overcooking it so much
This "hard boiled eggs" meme in the fitness industry must DIE
>thy get fatter every year
>the rest of the world follows
You will end up as the only fit person in a world of fat fucks.
How long would it take to the average newbie Gymgoer (average genetics & average muscle mass) to hit a 2 pl8 Bench Press ?
>a lion eats meat
>HumAnS aRE AlL DiFfEREnT LIsTen to yOuR boDy
--ACK!
/fit/ BTFO!
I started taking my health seriously again after seeing how disgusting I was looking in videos of me
I've let myself go way too much those last years.
I was 250 pounds for 5'11"
After a month of eating well and doing my at-home elliptical bike 2-3x a week I'm down to 240 pounds.
My goal is around 190 pounds.
I'm obviously going to continue my bike and eating better but I also want to get back some muscles if I can.
I have a couple of adjustable dumbbells and considering buying a pullup bar
Anythink else you would consider? (not to big, I'm in an appartment)
But most of all, what to do with those? Any recommandation, youtube video or any tip to train smartly ?
>Who is /fat/ for?
For Plateauing Platypuses 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 pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy diseased 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 carbohydrates.
Eat processed foods.
Drink your carbohydrates(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: >>75229307
>took the leanpill, wanted abs
>cut to 65kg
>now I’m skinny again, lost muscle mass especially around arms
>flat stomach
>still no sign of abs
what the fuck, /fit/ told me lose bf to reveal abs. I feel like I just wasted all this time and energy on bulking then cutting but I’m still back on square one.
I miss my dad, and he was so proud of my running. I want to train for a marathon to honor him. I know I need to keep losing weight but I miss him so fucking much.
My mental and social health are still shit.
I unironically used to get more sexual attention from women when I looked like a twink. I am not exceptionally larger, I maybe have gained 10 lbs of muscle in the course of 2.5 years, and I still wear all of the same clothes. My mental health has not improved, despite experimenting with a verity of different substances and methods of anxiety reduction (aniracetam and ashwaganda are the only 2 I have found that do anything), and of course looking significantly more attractive.
When does the "glow up" kick in? When does the confidence kick in? The bigger I get the smaller I feel, the more I work out the worse my body proportions look in the mirror, I dont get this.