- 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
That is 0.0025641% of the world population (7 800 000 000)
Getting “elite” at deadlifting is a meme, very few people can do it
Stop falling for memes here, you don’t need to deadlift that much
You’ll just give yourself injuries or arthritis
CE: 337 lb
Gym time again today
Had a headache earlier but still didn’t drink water
14d dry
26d wet
>Figgy redemption edition
>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
Previous:>>75987753
185cm / 6ft
95kg / 210Ibs
Not fat, bit chunky. I drink a lot.
Beer,vodka
Don't watch my diet.
I have side slanting tits, they're sloping into my armpit.
What can I do guys?
I have a smith machine and all the weights for it.
Happy to post pics of body and proof of the smith machine if needed.
Please help
For oldfags 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: 75989230
In this scenario you cannot be the exception in Japanese society. You can’t be the one extreme who cares a lot about strength training. You’d have to be like everyone else. If you want to train like a gym rat you have to pick American society.
>clumps even when put in the blender for hours
>mix whey in milk
>single stir and it mixes perfectly
Why
>can't breathe at all through my nose
>get prescribed a ton of long term shit that doesn't help by 10+ different specialists
>one day say fuck it and start abusing short term decongestants
>docs heavily advise me against it saying it'll get worse but I keep telling them there's physically no room left to close up in my nose for it to get worse
>Try a break from decongestants after using it twice a day for 2 years religiously
>Actually can live without them fairly nicely, my nose is MUCH healthier than when I tried all the long term alternatives back then
It's been a week without decongestant and I'm not complaining. Guess medical science hasn't understood the human body nearly as much as we thought.
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: >>75970884
>makes your spine snap
>gives you hemorrhoids
>gains are mid
>can be replaced by various more safe and more effective exercises
That's probably the most retarded exercise ever. Yet every single fitness influencer shills it like crazy. Why?
only dude in the entire class
surrounded by women in tight pastel leggings sipping iced matcha
thought it was just glorified stretching for influencers
turns out it wrecks your core like nothing else
mobility improved, posture is clean, joints feel brand new
DOMS in muscles I didn’t know existed
seeing more definition than 2 years of PPL
instructor calls me “her strong guy” now
unironically better than 90% of gym routines posted here
am I alone or are we all about to become yoga moms?
>he's convinced eggs are "superfoods" because Tanner Schuck on YouTube said so
>he doesn’t know eggs are literal cholesterol bombs
>he actually believes "egg whites" make it healthy
>he doesn't realize one egg yolk clogs his arteries for life
>he thinks "high protein" justifies heart disease
>he unironically eats scrambled eggs with butter
>he thinks "organic free range" eggs are any better
>he hasn't heard about the study where people who ate eggs died sooner
>he's ignoring the fact that even vegans live longer
>he's never looked up "egg cholesterol heart disease"
>he's out here trying to get swole but ends up with a bypass surgery
>he doesn’t even realize eggs are literally unborn chicken babies
>he's still buying into Big Egg propaganda
Imagine risking your life for some overpriced bird byproduct lmao.
I'll start
>body fat is its own living organism and will fight against you if you become obese
Most of us will never be millionaires, sadly.
“JUST TRY IT”
>Tewi inaba
https://youtu.be/O2UwjEufpck?si=hN3CJcKB97_zhkAm
what motivates you to push more bros
>skinny. healthy. etc
>start working out
>1 month in and i look like shit and aged 10 years
why? does my body not like the stress? relaxing and being unemployed all the time is what kept me young i think.
I tried sleeping on my back but I can't fall asleep.
What do I do ?
have access to school gym, what do???
https://www.youtube.com/watch?v=3zZEfYZTLhk
>makes little to no difference on your bicep gains
>you already work your biceps through rows and pulldowns/pullups
>no stability
>not approved by Dr. Mike Israetel
>waste of time overall
How can you justify doing this shit nowadays?
I'm reasonably fit, 27 y/o, ~13% body fat, 6ft, 175 lbs.
What do you wear to the gym /fit/?
>Finally off all neurolepitcs
>Life is good
>fall and hit the top of my head on something underwater
>scramble out of the water cuz my head hurts
>pass out like 4 times while walking up the rocky shore (at some point Ig i smashed my chin into a rock)
>dont remember falling, but kept seeping spots then waking up on the ground, kept waking up panicked and confused thinking somebody was chasing me- when I was uncosious i had a dream of people yelling "there he is get him"- and trying to run but kept falling (idk i know its retarded but i hardly remember it idk what I was thinking)
>crawl back to my tent just beyond the shoreline
>puke a few times
>feel a bunch of "pebbles" between my gums and my lips
>spit them out
>its a bunch of tooth chips
>realize im bleeding from my chin, dont remember hitting it, it didnt even hurt i didnt notice it till I saw blood on my wetsuit
>wrap a bandage around my head and lie down
>fall asleep/pass out in my tent cuz I cant be asked to walk back to the parking lot
>wake up in a haze a few times to adjust my badage and check if the bleeding has stopped
>it hasnt
>the next morning im still bleeding and feel sck but manage to walk a few miles out of the woods to my car and I go to the ER
>got a concussion and cant lift
>teeth are fucked up on the left half of my mouth, they are so chipped and sharp
>jaw is fucked (havent even gotten it looked at yet) but it hurts SO FUCKING BAD when I yawn - like by my ears I feel like my jaw is just gonna snap if I open my mouth
Holy shit bros the concussion alone has me not lifting for at least 30 days the doc said, but I also cant even chew solid foods rn
Unironically OVER for me
On the bright side I havent ever had health insurance ever in my life until literally 3 days before this happened so thats cool at least
>t. willpowerlet
I don't care about being lean and just want to gather as much size as possible before i think about hopping on steroids. Does dirty bulking work for naturals, and is it efficient to gain weight?
nothing personnel, kid
>feel like complete shit for whatever reason
>go anyway
>feel challenged by literally just moving the empty bar
>strength is still present but the entire experience feels 10x harder even when warmed up
>do some anyway and then go shower and nearly fall asleep from exhaustion
anyone else know this feel? whats happening to me bros...
and especially is that true what he says in the video timestamp?
does aspartame actually cause no harm because it gets devided into amino acids?
https://youtu.be/yMOosHzf8Nk?t=2369
Day,Exercise Name,Sets,Reps,Weight,Rest,Notes,Equipment,Tempo,Primary Muscle,Secondary Muscles
Day 1,Barbell Bench Press,4,8,100kg,90s,Chest focus,Barbell,3-1-1-0,Chest,Triceps|Front Delts
Day 1,Incline Dumbbell Press,4,10,32kg,90s,Upper chest focus,Dumbbell,3-1-1-0,Upper Chest,Triceps|Front Delts
Day 1,Tricep Pushdown,3,12,40kg,60s,Rope attachment,Cable,2-1-2-0,Triceps,None
Day 2,Deadlift,5,5,180kg,120s,Conventional stance,Barbell,2-1-1-0,Hamstrings,Glutes|Lower Back|Traps
Day 2,Lat Pulldown,4,10,70kg,90s,Wide grip,Machine,2-1-2-0,Lats,Biceps
Day 2,Barbell Curl,3,12,45kg,60s,Strict form,Barbell,2-1-2-0,Biceps,Forearms
It's for my own personal app. Am I missing anything?
>less bloated
>less sluggish
>aid me in losing weight
And why
Give harsh motivation too
>400 ml 5% milk
>15 g brazil nuts
>50 g peanut butter
>30 g protein
>ice cube (not rapper)
>5 g creatine
what's the verdict?
Actually good.
What are you basing this on though? I hear this all the time. That it’s irrational to think you can too big as a natty. But I think that’s because the standard of what is big on this board is inflated by quite a bit. There are plenty of natty fitness youtubers who I think are too big. At a point too much muscle mass takes away from an aesthetic look.
Ya. It’s like if you cover up your muscles people won’t be able to see your muscles. Is this really the logic that people who refuse to cut use? It’s like saying that if you wear a hat people won’t be able to tell that you have a full head of hair
>start getting stronger, leaner , and more jacked
take the breadpill
>keto and cardarine share similar characteristics, they mimic cardio in your body by activating PPAR, which leads to a bunch of cell growth, mitochondrial regulation and biogenesis, as well as vascular performance increases and angiogenesis
>angiogenesis and growth in general is bad if you have an existing tumour, which you might be able to check for, but it's the reason why takign HGH or vascularity enhancers willy nilly is dangerous
>PPAR activation turns precancerous lesions in the pancreas, which half of all people have after age 40, into cancerous lesions, with a high rate of predictability
>combine: turning cancerous lesions cancerous in the most dangerous type of cancer + increasing vascularity and angiogenesis + increasing growth of cells = turbo cancer
I predict long term keto users, as well as cardarine users, will have high rates of cancer in the future.
225 bench
485 conventional deadlift
Not fat just Bronson maxxing
Ghosted by another girl after a few dates
Should I try boxing
it seems that living in the gym is not maximizing shareholder profit
I know they say a lot about alcohol inhibiting gains, but it sounds like some wimpy bullshit to prevent you from doing what you want.
So what alcohol is best for muscle gain?
Wine
Beer
Vodka
Sake
Stout
Whiskey
Rum
Does it matter?
https://youtu.be/byUnkZpR-xA?feature=shared
>15 minutes of pre hab bullshit warmups that don't provide really anything of value
>first exercise is a medicine ball rotational slam for 5 sets of 4 reps
>second is a barbell seal row with like 1pl8lmfao
>third is a high bar single leg back squat with band assistance for another 5 sets of 3 reps with like 70% of what they can actually do
>fourth is some dumbbell bicep curl exercise
>fifth exercise is some retarded plyometric that doesn't constitute as a plyo, like snapdowns or single leg calf jumps
>sixth is something like sled pushes for another 4 or 5 sets of 30 to 45 seconds
You've got like six to seven exercises and all of them are either way the fuck underloaded or overloaded but with zero range of motion or assisted by some other means. A bunch of extensive plyos or dynamic warm ups, isometric exercises, sport specific exercises for 'functional training', just a bunch of unstimulating shit.
Why the FUCK does everyone follow these programs? How do they think this is worth while? Especially when they're making ADVANCED ATHELTES do this shit
Wouldn't it be MORE conducive to do one, maybe two exercises in a session and put full intent into those? Like an actual exercise, a low bar back squat or front squat for 7 to 9 sets of 4 to 5 reps with 90% of your max or still doing 1 to 2 sets but going to failure and pushing the envelope of what you can physically output. Not training your speed, strength, power, endurance all in the same session or autistically micro-managing them either.
How am I supposed to progress on this as a lardass? There's not many options for a foldable one here.
I'm doing a candida diet and drinking cow milk makes me feel like shit after/spikes my blood glucose levels.
I just wanna chill at home all day bro
>just got a lower back strain while doing seated rows about a week ago
>pain starts to go away
>do seated rows again today
>lower back is instantly nuked again
How long should I wait and what should I do in the meantime? I ain’t giving up lifting for longer than 1 week.
![sandbag-workout-1639500828[1]](https://i.4cdn.org/fit/1742735583487222s.jpg)
I've been thinking about replacing one of my regular lifting sessions in a week with a sandbag routine dominated by 3d full body movements. I've been lifting for many years and I know moving barbell with a very determined pattern doesn't cover all the bases for real life applications, so it would be nice to have something to hit closer to the 'real world' factor.
>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
Previous:>>75983609
>will kill you if they weren’t domesticated
Especially greens that are related to broccoli, I don’t see the need to eat them, I manly consume potato’s, carrots, onions and garlic
Bros... I still have 1 meal left in the day, what do I do to not lose all my gains?
What is their end goal? Are they trying to pretend CICO is a right vs left issue like they do with keto/carnivore? Are they trying to create FUD?
This seems very forced.
I get these when they are on clearance, they are pretty good. Considering getting some. I'm sure Americans have much better options.
>ur favorite of the Herbivore Big 3
Pull-ups
Stegosaurus
where can we compete, bros?
Huh
Also, any legit ways to fix nearsightedness without surgery? Or is that just a meme?
https://www.youtube.com/shorts/Bxj13lUQw2A
