"/fit/ - Fitness" is 4chan's imageboard for weightlifting, health, and fitness.
meat, fruit, and dairy.
name a better diet, fit. >Who is /fat/ for?
For dough elementals who are working towards 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: http://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).
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. 1g 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: http://liamrosen.com/fitness.html
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.
Be a retard.
Loose skin, gyno & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit wiki: https://www.reddit.com/r/loseit/wiki/faq
Old: >>67913557 What are the tell-tale signs of being low-test? >cute girl made another excuse not to hang out again
How do I not let this affect my workout? I'm bummed and know I won't be able to lift as hard. The carbohydrate jew edition
> What do I need to start?
- To keep your hands and food away from your piehole
Start skipping either breakfast or dinner, track your weight daily with a set weigh-in time. If the progress slows, go from 16:8 to something like 20:4 (four hours to eat) or One Meal A Day (OMAD). GET ELECTROLYTES
>I'm a hamplanet that's new to fasting, can I just jump into 3day+ extended fasting?
-Only if you want to burn muscle mass and lean tissue because you aren't fat-adapted retard
>How can I get fat-adapted?
-Do 16:8 or more daily fasting for about 2 months or do keto for a similar length of time if you don't want to feel you're starving or start losing muscle mass
> I want to do a longer fast, what do I need?
- Snake juice and peace
> What is snake juice?
- 1.5 tbsp salt, 1 tsp potassium chloride (nu-salt, no-salt), magnesium citrate/chloride (optional, check for epsom salts) to 2 liters of water
> I feel hungry!
- You shouldn't feel hungry after the first day, if you do and are new, try switching to keto macros and restarting the fast later
- 70% fat, 25% protein, 5% carbs. Keep carbs below 50g total.
- P:E diet - 50% or more protein, <40% fat <10% carbs
>I'm sub 20bf, want to get lean, but don't want to lose muscle
- Do rolling 48s (OMEOD) and workout on your feeding day
>I'm sub 12% and not moving
eat a tiny protein meal 3 hours before bed on your "full" day of the 48
>I'm gaining weight on OMAD
-You're FUCKING UP, weigh your meal components and record in cronometer (free). Add light cardio or standing or switch to OMEOD so you can continue to eat like fat pig.
>LIFE Fasting Circle Group (group fasting tracker for iOS & Android)
Or Search "/fast/" I drink 2 cans a day when cutting. Am I going to dead? Meditation thread?
I'm trying to get into meditation and maybe yoga. I got bipolar and apparently transcendental meditation helps but curious if any of my /fit/ bros meditate and what the benefits are Do you think lifting would have saved this young male human? Which lift have you invented? Please don’t tell me you haven’t invented your own lifts. Could you train your anus with a weighted buttplug
Obviously only isometric holds are possible I'd like to reach this body type. Ignore the text at the top. Any tips? I don't have a lot of experience with this stuff. How do I embrace my inner autist and stop caring so much about what people think of me? dude why is running after 5 days of break because of covid so fucking hard holy shit what I've been lifting naturally for 5-6 years. Nothing crazy. About 3 times a week.
Recently I've been working g to get my wife to workout. She's naturally very skinny. Like 105 at 5' 7" and has a very hard time eating enough to really increase her weight.
I'm encouraging her to workout since it helped me go from a skinny dude to a decently built guy, but the lack of testosterome seems to really be affecting her ability to work up the drive. I know that once she starts working out it will be easier for her to eat more and increase her energy output, but she and I are also talking about her taking T or something similar to really help her get a jumpstart on this. Plus she could use the boost in sex drive.
Do any anons have some recommendations I can look into to help her out? Clean shaven or facial hair bros? Why can asians squat indefinitely with their heels flat on the ground while Whites/Europeans can only do a stationary squat by balancing on our midfoot?
I tried to do the one on the right, I am physiologically unable to to do it. >take creatine
>use cock rings Did he have a stroke or something cause he permanently clicks his face to the left any time he does anything lol >Notice that my dick's shrank by a 1/4 to 1/2 inch over the years
>Boner quality is on avg 70% at most nowadays, probably due to porn
>Look into PE and start hanging weights (2-8lbs) off of my dick for x4rounds of 20mins
>Gain my lost size back in 3months, ligament at the top of my dick is contantly sore though
>Start doing kegels for hell off it, boner quality shoots through the fucking roof
>Gf can notice a difference when i'm insider her, and she feels tighter and I can bottom out easier
>New found confidence helps me push through lifting plateau
I'm addicted to hanging weights off my dick lads and short of wrecking my dick or getting caught I don't know how to stop. post a video of your lift for form advice
>programs, stretching, bands, lift tutorials
old: >>67914466 Imagine a world without niggers and women Is it "Chad" to to clubbing with 17 Year old women? red pill me on some routines for this. the gym i go to has this and for some reason. its literally never used. but i feel like its a really good warm up machine. i also did a few "longer workouts" like fifteen minutes on it. anyone know any unique routines or tid bits about getting the most out of this machine? Discuss experience with pic related. Don't ask us to help you dose your AI. It's very individual.
See CCFC's handy faggotry guide.
Oral-only cycles put strain on the liver and cause a shutdown of natural testosterone production for not a lot of benefit. Just pin and thank us later.
ABSOLUTELY no source talk. WINK WINK
No sarms talk. If you want to discuss cum filled pills then make your own thread. Pin tren, take boner pills
- fuck anything that moves, forever.
This isn't a medical forum. Stop asking for medical advice and go to a proctologist.
Don't ask us to help you schedule your pinning dosages. Just pin everything ED or EOD.
If you're going to ask a beginner question, make sure to include:
- time spent training
- favorite connecting airport in the United States (lower 48)
Homebrew, what homebrew? I have no idea:
Writeup will be done soon he said. He slept like shit he said. He didn't get it done yet he said. And that's just about what he said.
Previous thread got yoinked lmao
but here's the one before that: >>67885631 Do you work out alone or with friends? red berry me on Goji berries. What is the best way to consume them? I've been taking capsules but was wondering if I should also/or use liquid or the raw berries themselves
Other grug make fun of me for eating berries they say me never bring home mammoth but I say the berries are good. Leave grug alone holy shit i never actually realized how insane alex's physique is
legit top natty inspiration right here What are the main benefits of being OTTERMODE? >avoid nofap because muh science say it does nothing
>decide to try it anyway
>nofap for just six days
>brain fog, depression, and stress greatly reduced
>mental clarity increased
>hair is noticeably thicker and bouncier
>feel great overall, want to continue doing it
Why do they want people cooming all the time? /running/
Guys, my current 3km time is 25 minutes (I'm not even fat lol), how do I have this time in 2 months? I'm willing to do whatever it takes to achieve it. How do I bulk 4000 calories a day for cheap as a college student? I'm 6'4 so don't say "muh 4000 too much" either >ill go first
BMR is 1600cal/day --> if im sedentary besides a 1.5-2 hour resistance workout daily, what would my maintenance be? >Walking home through the park
>I mog him
>I mog him
>He mogs me
>I mog him
>He mogs me
>I mog him
>I mog him
>He mogs me
>I mog him
/fit/ has rotted my brain Fyi the whole just be confident bro meme is real, I used to be pretty jacked and got zero pussy and now Im pic related and I just had a girl Id consider 6.5/10 pay for my dinner/beers then give me head because shes on her period, and its not an uncommon thursday for me because im confident itt disastrous transformations >gym wizard turned all the dumbbells into frogs AGAIN At what age does your body really start to decline? I don't want to look like this faggot. > enter gym
>TELL ME LIES TELL ME SWEET LITTLE LIES
>TELL ME LIES
>TELL ME TELL ME LIES
>OH NO NO NO YOU CAN'T DISGUISE
>NO YOU CAN'T DISGUISE
>TELL ME LIES TELL ME SWEET LITTLE LIES Will I get joint pain in later life if I lift heavy but use good form? Surely this would strengthen my joints? This is achievable natty right? No way he roids According to doctors and science:
https://www.youtube.com/watch?v=teQIaU6wp2o >no anon there are no such thing as sneed oils
Nice try doc Pushups roll thread. Last 2 digits are how many you have to do. >what color is your buggati?
well /fit/? I've been losing a 1lbs a day for the last week unintentionally. I don't want something that has too much sugar Describe the characters that frequent your gym:
>the white college girl who moans when she works out and dances to the music playing in her headphones when she’s resting
>the high school kids who traverse the gym in a group
>the two happy jacked black guys
>the asians that don’t talk to anyone but work hard every session
>the blonde guy that’s stronger and better looking than everyone else at the gym and keeps to himself
>the middle aged guy who comes in the gym once every two months, wears a belt and spends 30 minutes doing deadlifts or OHP and screaming A communist lifted today, and it was me. >I dont like the taste!
be a man
>they are too expensive!
get a job or walk into your market with a large coat
>they are bugs!
water bugs are good, simple as In his prime was there anyone that could take him down in a street fight (no weapons allowed)? WHAT DO YOU THINK ABOUT THIS DALE?!?!? greetings /fit/. I'm up to five (5) dead hang pull ups. I weigh an eighth of a ton. cheers. >5'9 167 lbs
Idk what I'm doing I'm new to this shit but I have 4 months to do something Ways of upping metabolic rate without using stimulant.
>1.5 g protein/lb
>cold climate w/o clothes what would you say your power level is? >Anabolic window? Eating big to get big? Just eat some meat and potatoes, sonny! I don't want to join a gym because I'm anti-social. Also I don't have much space.
I don't want to have to get a cage or anything.
Can I get away with just a few dumbbells and a barbell? How far can I go with just that?
Also is it possible to bench without a bench, like just on the floor? Question for Americans, what is wrong with Planet Fitness? I heard some jokes about them and I just wondered what they meant >that 25 year old DYEL who does a 6 day routine natty Reddito- I mean anonymous people of /fit/ - Fitness, what is your favorite lift? I'm fucking dying right here What split routines do you /fit/ bros do? >he thinks the average skelly can take on a gymmaxxed female You're at the gym and you see someone do this
What do you do? Over the last few days i've been experiencing pains in my mandible when I eat. It never lasts very long but it happens when I eat. I don't know if it's dental but I don't think so, by teeth don't hurt and there's no abcess. Is it TMJ related? What is /fit/'s opinion on Ray Peat?
I can't say I follow / understand everything he says, but his main point that there has been way too little Empiricism in the nutritional sciences is pretty good (and his general advice seems to be: test it yourself) Who was it? I know it's one of you guys Would you eat this for $1500? What is the best solution for premature ejaculation? what worked for you? i can barely last a few minutes, I try to squeeze the muscles under my pelvis but it doesn't make any difference, in fact, it makes it worse because it makes my dick harder and makes it more sensitive, not squeezing them is basically the same, it makes it a little less sensitive but I still cum fast.
Help bros, what can i do, is there any treatment, pill, exercise, anything? What is the best lift to attract friends? Also, how do I make friends? A cute chick was checking me out today at the gym, how do i make conversation with her the next time i see we see each other? And is it even okay to pick up chicks in the gym? I don't wanna look weird why cafeine makes me sleepy right after drinking it Okay so is this shit real or not will not fapping give me better gains will it raise my IQ will I be more motivated will I be less neurotic????
I want some fucking data not some gaslighting "wooooah duuude it worked for meee" bullshit I need a good cheap pull up bar. Is pic related good? How do I know it'll fit my doorway? If you just try your best, you'll feel your best and therefore look your best I feel nothing but an intense rage. I want the world to suffer. I KILLED A THREAD
HAHAHAHAHAHAHAHAHAHAHA eat before or after lifting ? >there are people on here that can’t get up from the floor without using their hands or knees Is not experiencing morning wood a sign of poor health? I’m 30 and just realized I haven’t had it for years. My muscular friend told me to not take creatine. This is my second month in the gym and I bought it about a week ago. Why shouldn't I take it? What music do you listen to lift heavy?
For me I listen to love songs to put me in a blinding rage How do I stop jacking off /fit/? I want my nofap gains. If I wanna build up my pull ups how often do I need to rest? How often do I try to max out, etc? Why do men roid when the peak female gaze physique is well within the natural limit?
Picrel is an ig model named Leosaros with over 1 million followers and majority are females thirsting for him. He's likely 6ft and under 150 lbs Is it cringe to post gym selfies on social media? Bulking is seriously a fucking meme, when will people learn that you should stay lean and not bulk on McDonalds and other shit
>Picrel How credible is the Randle cycle? The idea that I've gathered is:
>carbs inhibit gluconeogenesis from fat
>fat inhibits gluconeogenesis from carbs
Effectively meaning that if you consume carbs + fat at the same time, neither gets properly absorbed and both go to fat storage. Now obviously this can't be absolute, 50cal of fat isn't going to prevent you from absorbing 800cal of carbs as glucose. But, can it prevent you from absorbing a notable portion of it?
I've seen people who propagate the Randle cycle portrayed as fat fucks on /fit/. Why is this? Is the Randle cycle a keto cope? Is it a carnivore cope? Is it a vegan cope? What is the Randle cycle, /fit/? Is it too late to start my social life /fit/? I'm 23, literally have 0 friends, no gf/virgin, I am pretty fit and make decent money, average face/height. Never been to a club, I do drink by myself tho and haven't been to any social activity in the past few years. I'm introverted and have trouble making small talk. Just so fucking tired of the loneliness bros >"To succeed at anything, you must first throw everything else away."
Was he right? When you can’t determine your body fat percentage by looking at a picture chart because you have gynecomastia so your chest looks like the 34% body fat picture but your stomach and the rest of your body looks like 15-17% pictures. how do i prevent this from happening? Ive always stopped the bar about 2 inches above my chest but was talking to some gymbros and they all said they go down to their chest. I always thought that bringing the bar down to your chest was bad because it puts strain on your shoulder joints but it seems to be what most people do. Have I been benching wrong this whole time. Has lifting help you mentally? I still don't have motivation for anything but still lift religiously. Getting women isn't the goal right now. I'd just like to able to walk up to anyone in public and not feel odd making a random convo with people.
I feel like most people in general avoid others in public because of social anxiety. Some obviously overcome that and can achieve a lot with that. You know like a business person who can talk up anyone. Or when your that right level of tipsy when convos just flow naturally.
I want to be become a social savant of some sort.
Any tips for people who've gone to non social to a social boss? Hi guys, I need help.
I'm 18yo and I train calisthenics since a year ago, and I want to combine calisthenics with lifting, I bought some dumbbells about 3/4 months ago of 10kg, which after two months I was already lifting perfectly more than 20 reps, so they don't serve me much anymore.
I have a normal bar and some parallel bars that I made at home, since I live in the outskirts of the city and the nearest gym is 50 km from my house, the parallel bars are very uncomfortable, and I think it would help me to buy new ones, but I don't know if it would be better to buy a bar with 40kg to start, plus the 20kg that I have from the dumbbells, I don't know what would help me more, what do you think?
(I don't buy both because I'm poor as shit, I live in latam, specifically Uruguay). Have you ever tried the minox beard thing?
My facial hair is patchy af. I just want that stubble.
I just started doing minox 5% foam once a day. Maybe up to twice/day later. Does hanging from a pullup bar upside down really make you grow taller? Currently trying to increase how far I can run. Should I run my max distance every time or should I drop the distance for a session every now and then to have a lighter day?
Let's say I can currently run 5k and I'm trying to build my way up to 10k. Should I run 5k every session plus whatever I add on to the 5k as I'm progressing, or should I drop the distance by a bit (say 1 km) every now and then to have a lighter day? Its Randy's thread now, Kammy boy. thoughts on my current physique? What is this body type called bros? Why is it better to do all your sets of lift A, B, C instead of 1 set of A, 1, set of B, 1 set of C and loop back to A? How am I just learning about this milk? Less sugar but extra protein. >using the rowing machine
>pretend I'm on a viking warboat while listening to https://www.youtube.com/watch?v=ILbat9bbruc
>imagining myself raping and pillaging an irish village when we finally get there Describe /fit/ in one pic >pretty bad elbow tendonitis for a few years
>tingling, numbness and pain from elbow to fingers
>stop ALL workouts for a month, it goes away
>today do light bodyweight workout (push-ups + pull ups)
>it instantly flares up again
i feel so fucking defeated right now. got a orthopedist appointment in a month, but who knows if he can even help me Unironically how do I get abs? >Everyday is like leg day
>Everyday is painful and gray Around what body fat percentage will I get visible, decent abs assuming I'm working out my abs fairly frequently and eating at a caloric deficit? High tier scientist reporting in, these are the results of my findings.
No porn is a lie.
Heavy porn use is recommended for a vibrant sex life and long lasting, hard erections with a low refractory period and good tolerance for vigorous thrusting with lessened discomfort. This includes rough/violent/borderline/ super stimuli, for several hours per day and seeking behaviour, high frequency videos, high variety, sex acts not to be performed in reality. It is also perfectly fine to get off to simulated studio produced rape then in the next breath amateur couples.
Stopping porn will create limp penis, shrunken penis, inability to become aroused during foreplay, more difficulty reaching ejaculation etc.
The only caveat is that you need to leave a good 12+hour window between ejaculation.
I'm going to test simultaneous porn use and sex soon too, so look out for the results. is coffee good for you? no seriously is it though? i have never been a regular coffee drinker but recently started to drink it due to wagecucking. i have read all kinds of shit about it, good and bad.
the one thing i have noticed right away though is the constant bowel movements. im probably spending more than an hour a day shitting kek Why arent you doing sprints on leg day yet?
Its been 2 days and i still have bad domsafter only 3x3 40 yard sprints >10 year HS reunion in two weeks
Will they know I'm still a khv? I can OHP my bodyweight, will this come in handy? What would you do if Alexander the Great, Julius Caesar, Napoleon Bonaparte and Adolf Hitler knocked on your door and said in unison,
>We're taking over the world. Are you in or out? Do you tan? Are you a bronzed hunk? I'm ceo of dyels and big dudes at my gym lift the same amount that I do for bench press. How can you explain this? Saw this dude today who was almost twice my size and looked really strong. Turns out we bench the same amount. I don't get it. Post fitness tips you use or have accumulated. I'll start:
Eating a high fiber diet or adding more fiber to your diet removes excess estrogen from your body >blood test came back
>testosterone at 14.7 nmol/L
it never began for me bros.. I just ran for the first time ever properly and did 5k in 30 mins 10 seconds, is this good? It felt pretty easy. How hard is sub 25? How the fuck do you judge the ammount of muscle mass you have when you're high bodyfat?
I have LITERALLY no idea if I'm bigger or not than the average guy. Been lifting for 1.5 years by the way. Everywhere I post any pic of me people just say It's all fat and no muscle (including here) so this kinda makes me a bit insecure
should I be bigger for 1.5 years lifting? Hi /fit/. I'm trying to get my 70 year old dad with back problems into using my home gym, and he's worried about hurting himself. He's had ruptured discs in the past, can you give me some workouts that he could utilize? Thanks Why is it so hard to build muscle without eating meat? Is lifting weights a meme?
>spend last 3 years lifting
>pretty big now and can lift heavier than everyone else I know
>people tell me I’m “jacked” or “massive” all the time
>go out with friends last night to bar
>random group of retards annoying us
>decide to show off and beat one of them up
>go for the manlet as he’s the most vocal one of the group
>get my ass beaten and knocked out by the manlet
What the fuck was the point of lifting, diet and exercise over the last three years if I can’t even win a fight against an average looking manlet? Fuck this gay earth. Mine is superior. I eat this twice a day without fail. Why do we as men make fun of other men for things that are out of their control? Sure you can make fun of a fat fuck or some guy who acts and makes himself look like a faggot, but to make fun of someone for being short or maybe even if they’re balding is some feminine bullshit. Men shouldn’t stoop that low, it makes you a pathetic demoralizing piece of shit. no matter how much weight i lose I still have a layer of bellyfat. are crunches actually beneficial?
i don't squat so I was thinking about doing something with my pullup bar like leg and knee raises, is that superior to crunches? >get /fit/
>get fired for insubordination
Why do I have an obedience problem now Hö hö hö! I vill put ze 35 pöund barbell in all ze gyms and steal ze gains! >YOU SHOULDN'T LIFT WHILE DRUNK
Post stupid crap you've heard people say Explain to me how PPLPPL is better than doing a full body workout 4x per week. If you're skinny fat and a beginner do you eat at a slight bulk, maintenence or slight cut to lose fat and build muscle during the noob gains period? How can I gain more ass muscle so I can improve my metabolism? Ban this bait coomer shit, look what became of /b/