- 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
If they were really good doctors, promoting a diet that wasn't deficient by default, they wouldn't need to sell supplements.
Hmmm
https://redstate.com/streiff/2025/03/28/rfk-jr-allows-states-to-ban-soft-drink-purchases-with-food-stamps-setting-up-a-major-political-fight-n2187227
FINALLY
>I'm not asking for much there really
>one of the most consumed beverages in the world
>still can't figure out if it's good for you or not
For hungry hippos 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), LoseIt (great for both), or Waistline (FOSS).
>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: >>76009173
Looking to buy some free weights if I can get some cheap shit I will but I can afford a set of dumbbells.
Like 150lbs might be too much at the moment.
I quit porn and I'm doing Nofap. Also I am doing kegels too. But I won't lie anons I'm a bit scared. I've never been able to have proper sex because I couldn't get hard. I went soft in seconds
>order protein powder from Walmart online
>it was supposed to arrive today
>wasnt here when i got home
>neighbors tell me a black dude walked up on my porch and stole it
>not a problem, report to police and go to nearby walmarts
>out of stock
>forced to reorder protein powder online
while I wait for my package, who wants to tell me how it tastes or might taste?
His words
Mandatory listening
https://vocaroo.com/1fo5DD07c0Kz
>programming advice?
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
>DOTS Offender Registry
https://pastebin.com/tMdLwJjZ
>Beef liver
>Sardines
>High vitamin C fruits or vegetables, Kiwi, Sauerkraut
Essential vitamins for collagen production
>Vitamin A
>Vitamin C
>B3
>Zinc
>Copper
>K2
>D3
>Vitamin E
Supplements
>Collagen powders
>Mnm
>Glucosamine
>Qo10
>MK-677 (growth hormone peptide not necessary)
Face creams
>Vitamin A (improves Collagen 100%)
>Aloe vera (Small studies showing it increases collagen and improves fine lines)
Avoid
>STRESS
>Too much sun exposure
>Bad diet
>Bad sleep hygiene
>STRESS
>not physical but mental work shit like keeping track of my pupils
>go gym immidiately after work
>can do about half of my usual shit
why is that? my work isnt physical, just mentally taxing. i feel fine after i rest for a few hours, then i can gym real good.
Not worried about hair loss so don't bother with that talking point, thank god he didn't make me a wh*te subh*man
Why is getting fit as a woman so easy?
>massive forearms gain
>great stability
>keeps elbow joints healthy
>no injury risk
Now tell me, how can you justify not doing preacher curls?
>https://pubs.rsc.org/en/content/articlehtml/2014/or/d3fo00336a
>Royal Society of Chemistry
>How can chokeberry (Aronia) (poly)phenol-rich supplementation help athletes? A systematic review of human clinical trials
>prolactine is 374
start working out agaun, cut out almost all junk food, using treadmill, winning in poker
>now test is 450
>now prolactine is 284
how do i up it to 600?
i bought zinc, vitamin d ( bloodwork shows its low )
need to fix my sleep, get off antidepressants, cut off nutella and bread
Meanwhile, you’ve been working out for years and can’t. What’s your excuse again?
also, guess her age
After literally the first session i was feeling tingling in my scalp, 4 months on my hair has regained about 25% of its density. I have also started using it on my face and it got rid of some of the fucked up broken capillaries on my nose.
Obviously you have to get the right devidce but 650nm red light for 15 minutes a day for 4.5 months has produces significant effect.
It wont reactivate totally dormant follicles but I went from not being able to style my hair and seeing scalp, but being able to style my hair and scalp only visible at the extremes of the temples.
IF, 6:6, extended fast, dry fast, wet(water) fast
>what app to use to track your fast
Best is easily ‘Easy fast’
>SW CW GW
self explanatory. Starting weight. Current weight. Goal weight
>any other comments or feelings after
I’m new to these general threads so if you wanna add something let me know
On one hand he was le epic troll who achieved a world of warcraft incel to chad transformation
On the other he roided which also accelerated his demise
Was he based or cringe?
Why is it still Blue ? I took around 10 mg a day where the recommended doses are around 2mg/kg body weight Bottle says one drop = 20 mg so I took no more than 10 drops a day for a few days. Also made me psychotic or at least let me recognize my brain wasn't responding to my surroundings correctly..
my waist is smaller than my hips so i want to go full barrel mode for aesthetic reasons
>over 300 lbs
>entered MMA in his 40's
>one of the most decorated fighting careers in history.
How? was it genetics? The man was a tank. Whats the secret to his power and endurance?
copped it recently, wild shit
For anons who want to get better for running for whatever reason, be it for weight loss or just better overall stamina and speed.
>Advice for new runners
- 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 (embed)
https://i.imgur.com/qNJIy.png (embed)
>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: >>75995679
https://www.youtube.com/watch?v=34RJK1q65zQ&ab_channel=1990sFan
(Also the 90s were a better time, goddamn)
Ive been smoking 40 cigarettes per day for the past 3 years ( been smoking before that but less )
I am 80 kg now and I think smoking is holding back my weight and strength. How much KG muscle will I gain by quitting smoking? I am in a quit attempt now.
Have you ever had any progress looking better by making your forearms big?
Starting from skinnyfat base at 79kg
No thanks.
This is enough for me!
For progression would it be fine to just add more reps or 4 sets instead of 3, or do I need to bite the bullet and buy heavier dumbbells if I want to keep putting on muscle and get an impressive physique?
I've been limiting how many times i help myself to seconds, eating mainly healthy food (with what i can afford as a poorfag who has to buy a lot of frozen and canned goods)
i've been riding my bike every day to great distances, and barring that doing an hour or two of walking and doing many reps of dumbbells
somehow i've gained thirty pounds, it's getting harder to breathe and walk, and clothes are fitting me less now.
i don't eat like a pig, i exercise frequently, i drink plenty of water, fruit juice, and milk
my dad said that metabolism with men in the family is really shit, so that might contribute
but i still look like shit, feel like shit, girls don't show any interest in me, i have to spend higher amounts for clothes or special order them, which costs a lot with my income, and i can't take it anymore
i just want to feel good and look good
i please ask you don't mock me, i just need to know what can i do to lose this weight?
Current height is 5'8, current weight is 345lbs-350lbs
Paused ring chinups train all the obvious muscles like lats and biceps, forearms, but they train chest, shoulders, abs and actually just your entire upper body as well if you try hard enough. I can do 11 paused ring chinups at 81 kg now.
Along with that I do band pull aparts for the upper back muscles and neck / traps, I really notice my neck size has increased from band pull aparts.
If you could only do 2 exercises which ones would you choose? For me its these 2 for sure.
>pic unrelated
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 >>75967217
>Weighted Jumps
Mandatory listening
https://vocaroo.com/1fo5DD07c0Kz
>programming advice?
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
>AthleanX's JACKED (dumbbells+adjustable bench).
>Jeff Nippard's The Essentials Program (2, 3, 4, and 5 day splits).
I got AthleanX's JACKED because I initially wanted to workout at home only (with my bench and DBs). However, I managed to get Nippard's gym-based program with multiple splits which gives me the flexibility to pick and choose which split I want to do.
I am currently broke and won't get paid for at least 20 days from now, and I can't afford a gym.
I have printed the pdf version of MONTH 1 of JACKED, which consist of 27 days of workouts (45min to 1 hour). So I can start that tomorrow.
Or, I can wait 20 days, get $$$, join a gym, and just religiously do Jeff Nippard's 5 day split.
What should I do now? Don't want to blogpost but I am extremely anxious. I can't imagine myself being fit, athletic, and jacked.
>drink milk with sugar
>headache goes away
Works everytime.
pic relate
There's also other form adjustments. Ryan Humiston claims that you need to shrug your shoulders forward and out, and at the same time skip the bottom and top portion of the raise. Is there any truth to this? I can't tell if he's a complete retard because he also says that bending the elbow in the rear delt raise "changes the moment arm" and involves the lats, which is obviously false.
He basically does 1 push exercise, 1 pull exercise and 1 leg exercise for 1-3 sets to technical failure, almost everyday. He does mostly calisthenics but not always.
>covers all your micros
>proper amount of fiber
>dried fruits are the perfect snack with jerky meats
>can be scaled for diet, bulking or cutting
>inexpensive, $25 to $30 a day
>extremely healthy, virtually unprocessed
Let me guess, you need more?
>be incel
>hate going to the gym because ugly loser
>get gf
>not even an incel anymore
>stop going to the gym because ugly loser
?????????
Should I break up with her, I have no reason to deal with my social anxiety anymore
>1000-2000 calories burn per hour
>borderline the hardest cardio you can do
>is actually incredibly fun
>skills (partially) transferable to real life | https://www.youtube.com/watch?v=EH9t80-ms9w
>he goes "You can start bulking right now even if you're not lifting. You don't even need to exercise brah"
>Genuinely confused by what he means
>I ask him if he's serious
>he goes "Oh you definitely should gain weight first before lifting. It's easier to become fit when fat than when skinny. You do realize muscles need energy from somewhere, right? You'll lose the fat later on a cut and get muscular"
>I try to explain to him that that makes no sense
>he keeps insisting he heard bodybuilders say it and that his uncle did that and got jacked.
>tell him he's retarded and he probably misunderstood them or they're lying
>He starts seething and tells me I'm just too stubborn to admit im wrong and "it's crazy you would rather believe something on the internet than irl bodybuilders and other people in real life"
Are there any exercises for the brain that I can recommend to my friend?
Every single time I've tried a high volume routine I end up getting sick and rundown outside of the gym, to the point where it feels like I have a permanent cold virus.
After over a decade of experimenting with volume I came to the conclusion that I have to limited my volume to about 8-10 sets at the very most for a single gym session.
Which is it?
Nattybros...
Even if I didnt lift weights, I'd still hold a gym membership purely for the free water and free drinks
i did not want to crash diet and mess anything up so i decided to do a regular 500-700 calorie deficit diet and up until the beginning of march it worked out great , i was 140 kgs / 308 lbs
but then my family doctor transferred me to a psychiatrist and the psychiatrist prescribed adhd medication for me
Ever since i started taking it ( march 2nd ) until today i've noticed i've been more energetic and i even started doing more cardio and walking around alot more , going to the gym became more of something i look forward to rather than a daily task , i'm even able to focus on my muscles more clearly during the workouts (i used to only do resistance training )
in the span of 25 days i lost 7 kgs / 15 lbs
normally i'd be really happy about every pound i lose but this weight decline kinda scared me out because it's too rapid and i might be losing muscle , due to the medication i bearly can squeeze 1500 calories in my body without feeling like i am about to die from nausea
and the medicine is very important for me to take care of other aspects of my life
What should i do? and has anyone been in this position ? medicine name is lisdexamfetamine
>be me in some rando globogym
>like 2 p.m on a Sunday, pretty empty
>spots some guy going for lmao2.5pl8 on bench
>tall, decently big buzzcutted blond chadlite getting spotted by his small latina/pajeet/sandnggress gf
>benching over 225lbs for reps is pretty rare in commercial gyms around my area, so keeping a look
>bangs out a solid set of 10, pretty impressed
>he rises to his feet, turns to his girl, clank his heels, and with the most perfect shit eating grin, gives her a 10/10 textbook Nazi salute
>she rolls her eyes and he gives her a kiss
>mfw
Ended up talking to the guy afterward because it's still rare seing a guy benching that kind of weight where I'm from, decently knowledgeable and actually pretty nice, still say hello and make small talk when I come across him, his girl is actually expecting so good for them ig
I hope your getting your NUTS NIGGA!
>ALMONDS – THESE LITTLE BAD BOYS ARE STRAIGHT-UP MUSCLE BULLETS. PACKED WITH PROTEIN, MAGNESIUM, AND VITAMIN E, THEY’LL HAVE YOUR BICEPS THANKING YOU WHILE YOU BENCH PRESS THE SUN.
>PEANUTS – THE OG GAINS NUT. HIGH CALORIES, HIGH PROTEIN, ZERO BS. EAT A HANDFUL AND YOU'LL FEEL LIKE YOU COULD DEADLIFT A RHINOCEROS IN A HURRICANE.
>CASHEWS – SMOOTH, CREAMY, AND SILENTLY PLOTTING TO TURN YOU INTO A JACKED GOD. THEY’RE FULL OF ZINC, SO YOUR TESTOSTERONE LEVELS GO THROUGH THE ROOF AND YOU START GROWLING AT MIRRORS.
Take the NUTS pill NIGGA
For Squirrel fuckers faggots idgaf 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), LoseIt (great for both), or Waistline (FOSS).
>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: >>76006692
>you need 0.8g per lbs of bodyweight in protein for optimal gains!
>you grow the most muscle when you sleep
>cardio kills gains
GOOD
you've been neglecting your back anyways
>you're doing curls wrong, you're working your triceps
GOOD
you're focusing on the biceps too much when triceps are what make your arm bigger
>you're doing lat raises wrong, you're working your traps
GOOD
you haven't done a single exercise targeting your traps anyways
>you're doing deadlifts wrong, you're working your spine
GOOD
you don't have a glass spine and need to work it out too