- 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
https://youtu.be/RvuJJdbL-rE?si=hqC5GJdMSmXivE0d
https://www.nbcnews.com/health/mens-health/leg-lengthening-surgery-gains-popularity-men-seeking-taller-rcna79819
I will never know the feeling cause I'm a 5'5" balding recessed subhuman.
Deadlifts help a lot too, but I don’t know if they’re actually optimal for width, you know?
Before Covid I was shredded. I had no problem lifting consistently as well as religiously training Muay Thai 5 times a week. I was in my prime. I was in college when Covid happened and when I lost the gym I let myself go almost beyond recognition. I was in the most severe state of depression I’ve ever been in. I was 180 at the beginning and by the time the gyms opened back up I was 220. I was so desperate to get back in shape that I went back into Muay Thai 40 lbs heavier and I was training like a mad man. Eventually I tore my meniscus and acl in a sparring session and my schools insurance was shit so I couldn’t get properly diagnosed until I graduated. I became faaaar less disciplined and defeated. Fast forward to now, I’m a year out of college working an office job 50 hours a week and I’m fucking desperate to lose the weight. I’m 230 now but I can’t stay disciplined for the life of me. I always fall out of meal prepping and gym routine, don’t have any time for Muay Thai anymore and my knee can’t handle it until I lose weight and get it fixed. I always eat like shit on the weekends cause I spend my weekends hanging out with friends and family. I was considering taking up swimming but I’m probably just gonna fall out of it. Those of you who have lost large amounts of weight and kept it off, what did you do to get the ball rolling? I can’t make it past the first stages.
>Who is /fat/ for?
For balding brainiacs 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: 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 thread: >>72332216
Have we been deceived?
Every lifter with big forearms ends up looking like a gorilla, meanwhile, David Laid's noodle forearms make his lats and shoulders look bigger.
If I followed most of this board's or youtubetrannies advice I would have blocky obliques and huge forearms, I'd be looking like a Minecraft character
>has high status, money and influence
>is very intelligent and has many hobbies
>has a loving wife and family
Why isn’t he considered a high value alpha male chad by redpillers and blackpillers?
I’m actually very curious.
>Are you really man?
What do?
Simple as
What's worse my medication or jerking off?
>look like Roger from American Dad even though im 150lbs at 5'10 and have been lifting for years
will cardio and cutting out beer be enough to remove subcutaneous fat? Or will I have to literally starve myself to remove it
Post S/B/D@BW/Height+Age
>Pastebin
https://pastebin.com/V84Y0J9Y
Previous:
>>72317904
>Advice for new runners
- Build up speed and mileage SLOOOWLY (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 run 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) (embed)
https://i.imgur.com/qNJIy.png (embed) (embed)
>Sprinters Guides
https://trackstarusa.com/free-track-workouts/
>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/
>Stretching
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
right: me today
have i made good progress?
i am travelling a lot and cannot count calories properly, but i eat enough protein and exercise religiously
i feel bad i have not lost weight in 2-3 months
>two sprays of liquid D3+K2 (50µg both)
>zinc 15mg+vitamin C 80mg
>magnesium citrate 200mg
>vitamin B complex (100-150% recommended daily dose of all b vitamins)
I don't think I need to go further. What supplements do you take?
Mercury has a biological half-life of 27.4 years in the brain.
https://en.wikipedia.org/wiki/Mercury_poisoning#Prognosis
High fructose corn syrup contains mercury
https://abcnews.go.com/Health/Healthday/story?id=6737069&page=1
Vegetable oil contains mercury
https://www.ocl-journal.org/articles/ocl/full_html/2014/01/ocl130041/ocl130041.html
Mercury poisoning makes male birds homosexual
https://www.newscientist.com/article/dn19784-mercury-poisoning-makes-male-birds-homosexual/
Children with autism urinate more mercury, aluminium and cadmium than base
https://pubs.acs.org/doi/10.1021/acs.chemrestox.0c00167
Undergoing painful DMSA chelation protocol for 4 months only brought down urinary mercury levels from 110ug/g to 22ug/g (very anecdotal reference)
https://www.freckledfoodie.com/freckled-foodie-blog/my-story-of-mercury-poisoning
Medical textbooks contain several vital pieces of misinformation about the essential element iodine, which may have caused more human misery and death than both world wars combined.
https://books.google.com/books?id=BSisDwAAQBAJ&pg=PT12
They've been doing it to us for hundreds of years.
https://en.wikipedia.org/wiki/Blue_mass
Iodine deficiency is also linked to weaker (less detectable) forms of bromism. Iodine and bromine are closely related to each other in behavior and thus location on the periodic table, and high levels of bromine will displace iodine in tissues and blood when there is an opportunity to do so. Supplementary intake of iodine should be preceded by a salt loading protocol, or consumption of dietary sulfur beforehand.
https://en.wikipedia.org/wiki/Bromism
i have a date coming soon ffs
In Scandinavian countries it's essentially the thing to do
my maxx is 405 tho
So as I understand it, fatigue on type II muscle fibers is what drives hypertrophy. Right or wrong?
>metabolic stress: metabolite accumulation due to fatigue (or low energy as it was stated, idk if it's the same)
>Mechanical tension: the higher it is the quicker fatigue increases
>Failure: Self explanatory I believe
I didnt read much about it but I just like working out I dont want to study a lot of stuff. Just asking, are high amounts of type II fatigue what triggers hypertrophy?
>some grey hair starts growing
>only 28
There is no winning
Is it cringe or based?
Literally a fucking pussy bitch drama guy from highschool who wanted to act ends up with a more perfect body than pro athletes and bodybuilders.
Previous:
>>72326440
Thread Theme:
https://www.youtube.com/watch?v=A0BICkQWprQ
>how should I adjust my diet? surely 36 eggs isn’t the answer
>which peptides/supplements would be beneficial (and is persuading my doctor smart?)
>should I still lift?
Surgery is in a couple days, help me /fit/ :3
Fuck it, I'm roiding
Guys I'm starting to think training full-body every day makes sense. The only thing is if my joints can take it.
>20 y.o
do you think if I hog down milk and proteins I can still grow out my collarbones
>never gonna be black
>never gonna be bald
>never gonna be under 6'
>never gonna be a woman
>never gonna be asian
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/
>all the guys who post body and look good are nice/chill
>guys who talk shit don't post body
It is a 100% FACT if you talk shit on 4chan and do not post body, you are genetic trash and look like absolute SHIT and should immediately kill yourself
>post body
Done, now you incel
Does returning the foot to its natural shape really help with sports and lifting?
I would like to improve my foot health and have no clue where to start. Any tips (posture, functionality, skin health, etc.) are greatly appreciated.
making this because for coming up on 6 months now I have been unable to produce any vaginally secretion. I cannot get wet. does anyone know what might be causing this and how to fix it? I have had no major dietary or lifestyle changes in the last year.
>its over
>What is /fast/?
/fast/ is a thread for the discussion of all forms of fasting (intermittent fasting, water fasting, fat fasting, etc.)
>Electrolytes (recommended for longer fasts):
sodium ~500-1,000 mg/day
potassium ~2,500 mg/day
magnesium ~400 mg/day
phosphorus ~500mg/day
Post 'em:
>SW (starting weight)
>CW (current weight)
>GW (goal weight)
>Height
>Fasting schedule
There is no such thing as a repetitive question!
Previous Thread >>72276683
What is the fat percentage of my face?
Gerard Valkyrie + DB Bench
Well I hit 14st 4 at 18%bf and thought I definitely need to lean up. So improved my diet and ate more veggies and lentils and shit. Cut my calories by about 800.
I've leaned up to 14st 2 and I'm at 11% bf. My gains have actually improved and I feel more energised.
But I got fucking insane back acne now, even my dad said "fuck, you hopped on the gear or something?" And I had to convince him that I ain't.
Like what the fuck has happened. I'm honestly confused as the situation
Be brutally honest
Title bros
It’s over
Maybe fix your shit diet before you talk crap about the sun.
Overheard this today from some manlet, do yall really?
If you eat less than your caloric maintenance you lose fat so I can compensate for the extra calories by doing more cardio, eating less of other foods or just eat clean the following days, right? So why can I not enjoy a bag of chips once in a while?
It's over.
Saxenda 2.4mg daily, vitamin B, vitamin C, vitamin D, Paxil 30mg daily, therapy
-Jason Richard Masterson
>also
Depression mode activated.
>be me
>hit gym, get home, shower and throw on tank top for the rest of the day of remote work/taking care of baby
>order burgers and wings
>order gets messed up, driver leaves with someone else's order
>employee at burger place realizes and freaks out, calls me to explain and says she'll personally drop off the order
>text her my address as instructed
>she's a little cold in text, probably expects some boomer
>she arrives in 10 minutes, cute black zoomette in early 20s with braces and overdone nails, typical zoomette style
>I open door with pump, tank top, baby in football hold in one arm
>lean out door to grab bag
>her eyes get wide as dinner plates and she smiles and stutters as we talk
>turns around shy and fast walks back to car
>thanks me profusely through text, lots of exclamation points
>post pics on /fit/
>get called a cave troll or compared to basement dwellers from Outlast
>go to commercial gym to squat
>hit PR
>group of guys watching say I look like a literal monster
>one says I am like the big orc from LoTR that knocks down the wall
>shirtless hobos end up mogging me again
what the fuck type of workouts are these guys doing?
Why, don't you guys just eat normally and let your bodies develop and evolve with time?
Supplements and drug stuff can't be good for you, they always add some stuff to incites addiction.
Just be patient and your body will adjust and grow.
Just regulate your diet.
God created the biodiversity in land and sea for this reason, you can choose many things, yet your turn to synthetic shit.
Why?
Just go out there, hunt, fetch fish, plant stuff.
It's really simple.
The world was made for us in the end.
Just be patient.
>yes I know, I have the gyno with a pretty non existent chest, and wide hips
![10205[1]](https://i.4cdn.org/fit/1695563380524641s.jpg)
I'm thinking that I can do whatever workout I want as long as I avoid pain and once I'm sore BPC-157 and Ipamorelin -CJC-1250 and Meloxicam up
https://youtu.be/QKAiNAhlXac?si=EHLrK2bdg79EFP45
According to america, however, there is something dramatically wrong with a family sharing a happy moment
wtf
>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102337/
>Ubelievable amount of volume by the end of the day
Why are you not horsestancemaxxing anon? Do you not want big legs?
I wanna be able to knockout 280lbs lanklets with one punch
https://is2.4chan.org/wsg/1695512275651897.webm
Ingredients:
Carbonated water (literally just H2O)
Sugar (don't be afraid plebs)
Glucose (literally also just sugar)
Citric Acid (found in literally every citrus)
Taurine (an essential amino acid, found in your chicken breasts)
Natural and artificial flavors (a carcinogen, probably the only bad thing)
Sodium bicarbonate (literally baking soda)
Magnesium Carbonate (you probably take magnesium anyway for "reasons")
Colors (death chemical)
Caffeine (life chemical)
Niacinamide (vitamin B3)
Pyrodoxine HCl (vitamin B6)
Calcium panthothenate (vitamin B5 salt)
Vitamin B12 (cobalamin)
Take the redbull pill, this is as good as it gets for a caffeine source that isn't disgusting "coffee" that people pretend tastes good
Imagine drinking the estrogen infested tap water without a filter, your muscles would disintegrate overnight
>Go first day
>Trainer tells me to try out the biceps machine at 40kg (88lbs) for 10 reps
>I can kinda of do it
>He tells me to do it again for 3x10 sets this time at 20 something kg (50ish lbs)
>Hurts like hell but I do it
>Now my arms are in constant pain
>I can't even fully extend them
This has been going on for 4 days ago is it normal?
Should I see a doctor?
Everything else is fine, I trained full body, I enjoy most of the rest without particular problems.