/fit/ - Fitness, Health, and Feels

I'm losing weight (not trying, doing) so I don't look like a fat slob. On Monday the 15th I weighed 250lbs (6' 3") and yesterday the 23rd I weighed 246lbs. I've cut my meals in half, only had one beer on Sunday at a local baseball game and I stared on a 5x5 routine and rucking. Is 4lbs in 8 days too fast? Will the rate slow down quickly or will it be steady like this?

>>121470

It is a lot weight but most likely a lot of water too, so nothing to worry about it. Your weight loss will fluctuate eventually, there are weeks where you lose a lot and weeks were you lose nothing at all despite eating a deficit.

The only way to tell accurately is with bodyfat measurements, for your scale the median weight loss is more important than the daily

I'm fat and after a few days of doing a bit of jogging my knees hurt under the cap. Am I just too fat to run? How long until my knee is better or have I fucked it permanently? Is there anything I can do?

>>121483

Don't run every day. 3 times a week max for starting out.

If it's just sore take some aspirin and put ice on it.

>>121470

4 lbs a week is a lot (though it's probably just water weight) aim for 2 lbs a week until you get down to around 230s or a bmi under 30. Then aim for 1 lb a week.

Weigh yourself first thing after you wake and go to the bathroom. Otherwise it's not very accurate.

>>121470

That's within the margin of error, weight-wise. Hydration, amount of food in your body, clothing, and so on contribute to this change in weight. I'd reserve "is this too much?" questions until after about a month. If you count your calories, it should be easy to see how far under maintenance you are.

Posting link from the toe thread

https://www.youtube.com/watch?v=TY3bIMRKil8

Last thread is dying.

I'm nearing the end of the 3rd cycle of a 531 program. I've been pushing myself every week (except rest ones) and in each AMRAP set I used to get between 6 and 9 sets. This last 3+ week though, except for deadlifts I couldn't get more than 4 or 5 AMRAP reps despite my best efforts. As long as I get at least the required reps with good form I should be ok, r-right?

>>121582

you gotta go by feel. somedays I feel like im getting more out of doing less weight or reps.

if you're pushing yourself hard then you should be okay.

What are some good general purpose trainers?

Is it bad to drink a lot of milk?

>>121595

If you want to cut try to avoid milk, if you want to bulk it is great.

Why the fuck does bench press not grow my chest at all? Chest machine and pec deck have grown my chest in a month like bench hasn't done in five.

>>121663

BENCH IS OVERRATED

Squeezing exercises builds the chest way more than pressing.

>>121422

>smallvile

That is some sad facial hair. Does that boy not have a knife with which to shave? (or slit his throat, ymmv)

>>121582

Are you running it on your true 1RM or 90% 1RM.

How the fuck do I balance my social gains and fitnes gains.

I've been on nofap for over 3 months, I stopped playing video games and stopped watching porn for over 4 months. I can tell that I'm much more social - most obviously because I go out every single weekend (pretty obvious - I don't have anything else to do on a fri/sat night). Maybe there's some placebo effect, but I'm also much more horny, can hold eye contact better and

The downside is, I've gotten fat and spend far too much money on beer - I'm drinking like 2000kcal worth of beer per week, sometimes more. (And I'm 5'7, so it's almost another days' worth)

At least next month I have the excuse of exams coming up, but still, I don't want to stay home on a friday/saturday night.

I don't want to be shredded or even have sixpack, I'm old enough to no longer care about that, but I'm definitely too fat right now.

How do I minimize the ill effects of excessive beer/alcohol consumption while maximizing the positive effects of "having a couple drinks with friends"? Especially because where I live there isn't much else to do on the weekend other than drinking lots of beer.

/blogpost

>>121792

Stop drinking.

>>121792

Drink spirits instead.

>>121792

Fucking kys

You've become a normie shit bag. There is no minimalising being a normalfag.

Only way to live:

Eat clean

Lift heavy shit

Watch Chinese cartoons

Fap to trap porn

>>121799

Fucking kysys

>cartoons

>porn

>>121804

>Normie

You just outed yourself.

Is there a way to exercise the same muscles pull ups do without the use of a pull up bar? I don't have access to one.

>>121808

yeah, there is nothing in my apartment that i can use for pull ups

>>121792

only drink vodka on the rocks

drink shochu if you can find it

spike your vodka with everclear

How much would it fuck my shit up if I started the routine over on startbodyweight.com and left out pull ups? It's not that I've a problem with doing them, it's that I've nowhere to do them.

>Door frame

Rental house, and I don't trust it.

>Trees

No tree in the backyard has a suitable branch, and if the weather is shit then I can't exactly use it anyway.

>Underneath a desk

Creaks like a motherfucker and I'd rather not ruin my furniture.

>Gym

Closest gym to me is over an hour on foot.

Better yet, what's a half-decent temporary replacement until I can find a permanent solution? Reverse elbow push-ups look alright, even if I can't really do them.

What would happen if I quit carbs for life? Basically permanent keto diet and just eat more if I want to bulk, eat a little less if I want to cut? Would that be healthy and good for my testosterone? Would gains be really slow? Would I get the low BMI? Is it recommended to do this, or must one alternate between keto for cutting and oatz-n-milk for bulkfest?

I'm sick of eating shit like oats, white rice, and potatoes. Makes me feel like a cuck, I should be eating nothing but dead animals and leaves like a proper alpha caveman.

>>121888

me

>>121808

normalfag continues to expose his autism

I have a pull up bar coming in the mail soon, am excited. Two questions. If I cannot do even a single pull up, how would I work towards being able to do one? When I am able to increase my pull up reps, will I need other exercises for the muscle groups that pull ups hit or can I just keep upping my pull up reps over time and be fine with that?

Life isn't really worth living any more, and I can't even take out my frustrations in the gym until mid June because two jobs and trying to move. My total debt has exceeded my yearly income. Suicide isn't an option any more.

What do?

As of today, I'm going to supplement my squats with leg presses.

My question is, what kind of weight range should I be aiming at? A certain % of my squats, a considerably hihger amount, or just use the same weight for now?

>>122121

Leg press eliminates gravity. You should aim for your squats + bodyweight, and work your way up to 3-5x your squatting bar.

You'll overdevelope your glutes so make sure to do ATG squats and other similar exercises.

>>122121

I leg press nearly every week after squatting but I never count the weight. I do sets of 10, adding weight until I can't complete 10 reps anymore, then repeat that weight until I get less than 4 reps.

How do you find a decent gym for yourself?

I visited two, one was in a sports club and neither one had a squat rack that wasn't a smith machine.

Also is it safe to assume that once I start excercising I'd stop being such a lazy fuck about it? I can barely summon the motivation to go visit a gym.

>>121422

is that the fucking same guy? holy fuckkk. mewing I've guess??? speaking of which, how you guys holding up?

>>122171

Need to know C.O.O. If you want me to help you.

>>122175

Kangz.

Egypt

>>122185

From what I know about Egypt, it's a completely different (mostly bodybuilding) lifting culture. Can't help you much there.

I know I found my current gym from doing my morning runs to my old gym, and coming across it during one of said jogs.

>>121979

How good is your credit? Attempt to allocate your debt through balance transfer to another bank. Some banks have 0% interest for a few months which should help alleviate the interest fee.

Which is what I should do but I'm just really dumb.

If you can't then maybe look for a new job that pays more. Working two jobs suck. You need to get creative. Giving up sucks.

Anyone go on keto or low carb while trying to lift? I want to cut some of this fucking fat but I don't want to give up my current program.

Also I've tried calorie counting n shit. It hasn't been working for me.

>>122193

Going on deficit doesn't mean changing your program. It makes it easy when you go to the gym with a purpose. Just don't expect progress by leaps and bounds but it is a good time to focus on form and weaknesses which will result in progress.

On keto you have to track to make sure you're not going over 50g of carbs. Try it. You might respond to keto better than others. Personally I found keto hard to maintain because carbs are more filling and easily accessible.

>>122207

Yeah I didn't want to quit my program. But doing something like keto while starting a strength related program seems to defeat the purpose.

Oh well. I cut some carbs last night and today. So far I have a headache. I'm not really gonna do keto for the same reason. It's just too hard to maintain and heard some expert talk about lifters needing some carbs on keto. I'll just cut some carbs and change up my macros. Hope for some results.

damn it sounds so half-assed.

Is it ok to finish my cleans in the ohp position? I don't have the mobility to fully get the bar rested on my shoulders. I don't have a squat rack or anything, so anytime I do squats or ohp, I have to clean the bar up, then get into position.

On a side note, I just ohp'd 135lbs for the first time in my life this evening!

Counselor just signed me up for a Tai-chi class this Fall semester. Should I drop it?

>>122283

ρ(muscle) > ρ(fat)

>>122306

Yes it will. Squat is a full body exercise so don't assume it won't tire your shoulders and upper chest out.

>>122306

Try doing front squats and then doing an Ohp at the top of the motion. Killer.

Otherwise yeah. Super set that shit. As long as it isn't the same muscle group go right into another lift.

>>122283

You've lost fat and gained muscle. Weight isn't the problem, your bodyfat% is.

>>122499

yes

>Where or when should I stop with bodyweight exercises and start lifting weights?

>Is soreness in specific parts post exercise a sign of something wrong?

>Being a lazy retard I haven't bothered to exercise once in my life until the last week. Hypothetically speaking would this fuckup impact my physical fitness or would I just need to work harder until I get my natural flexibility back and my strength to a decent level?

>>122531

That last question came out wrong, what I mean is, is my laziness to exercise over the previous years of my life going to affect my future physical health? Or does it mean I'll need to exercise more/harder than others?

>>122531

>Where or when should I stop with bodyweight exercises and start lifting weights?

As soon as possible, bodyweight is okay but lifting weights is better.

>Is soreness in specific parts post exercise a sign of something wrong?

No, only if it's actual pain and not just soreness.

>Being a lazy retard I haven't bothered to exercise once in my life until the last week. Hypothetically speaking would this fuckup impact my physical fitness or would I just need to work harder until I get my natural flexibility back and my strength to a decent level?

Unless you're like 40 you can always make it, just make sure to start from the beggining and not hurt yourself in the process.

>>122598

It's okay to breathe with just your diaphragm but not okay to breathe with just your chest. Breathing with both is optimal so long as the diaphragm is sufficiently filled. If you're going to take a very deep breath you should fill your diaphragm first, then your chest, and then raise your shoulders to get the last bit of air in. Don't breathe in any more than that once your lungs are filled though, that's called "lung packing" and it's dangerous.

As for your other question, I don't know. Personally I don't play much anymore and I'm a recovering skelly.

>>122598

Former fatty who still jams some vidya.

Now I'm a flying otter, otter mode but with enough loose skin to hang glide with.

Seems like most people who ask questions are fat asses and people answering are fit chads, or would be if it weren't for their sever autism

So, I always end up with lots of spare time, and I don't really wanna leave the gym to go home to deal with the bullshit that's there, so I went ahead and added another acesorry to SL.

A- Dumbell Flies in addition to dips

B- Dumbell Curls in addition to pull ups

I've been thinking of replacing flies though, bench just doesn't seem to hit my chest, and flies aren't doing much either, anyone got any suggestions?

>>122606

Yes running I don't understand how people need to be taught this. It came so naturally

>>122609

Well best of luck bro when you start again

>>122610

Fuck you nigger, I'm trying to argue with you.

>>122611

I don't know what you want to argue about you run like a retard I run like human bean. You had to learn it, I didn't.

I have no frame of reference for arguing with you. Maybe white people in Africa just run better because we are surrounded by bushmen the ultimate runners.

>>122609

Record a video of yourself running so we can see how stupid it looks.

>>122621

It's cool; I fixed it. I've got 6mph for 5 minutes so far - and when running on my heel I was jogging maybe 5mph for a max of 2 minutes, I run like a sexy motherfucker, forgot my water though. I did just stop heavily smoking about 3 weeks ago, and I'm still trying to determine whether I should cut or bulk being the skinnyfat I am after spending my entire 'bulking' season sitting on my ass training Slayer and Hunter in Runescape so I can get my qp cape. I think I'm going to go ahead and cut with a focus on arm, back, and abdominal strength. It's getting the calories I'm worried about.

If I'm burning calories at twice the normal rate, that means I'm eating at twice the rate (or doubling my caloric intake, mass or caloric density wise, either or) to make sure I'm not burning muscle AND fat. And the problem is, I'm kind of a poorfag; but at least I can cook. SO to recap, I'm shedding this tubby tummy and working these flimsy arm muscles so they can match my aesthetic chest dimensions and strength, all the while making up for the calories burned, with an emphasis on the protein intake to sustain muscle growth. And now that I just got myself some actual dumbbells? Beats lifting sandbags in my backpack tearing blisters on my knuckles. (can't beat running with that kind of weight on my back however)

But the short term goal is to be able to run for at least 2 miles at the speed of 7mph (minimum). I can run at that speed for maybe 3-4 minutes (covering roughly 400-450 meters), and 9 mph for at least 2 minutes under the right conditions. And running at 9mph for at least 8-10 minutes is my long term goal. I should be in the money by mid July.

I have this entire Summer to workout and eat right before going off to college and fucking with young and slutty theatre gurlz, hopefully trying out for ROTC and by 3-4 years (depending on whether or not I change my major, or double major) end my bachelors degree right into officers training and head into the military by 24-26, and so on.

Here's what I've been working out to in case your fat ass is curious.

>>122623

>6mph for 5 minutes

>sexy

As a former cross country and track runner this gives me mixed emotions, but I'm glad you're improving.

>>122624

>>122604

bumping this because attention whore/front page

>>122626

I think bench press and flies will be great for your chest if you put in more effort. Studies are beginning to show that getting just the right amount of reps/sets isn't quite as important as the right amount of effort. You need to really feel it. Arnold would pass out during his workouts because he went so hard, and he loved flies for his pecs. You should tweak and improve your diet and actually try hard instead of lifting within your comfort zone.

>>122624

>cross country

>track

Tryouts don't count, Anon.

>>122638

I should mention that I've been eating roughly 1400-1700 calories a day, if not less (and rarely more), and burning off 600+ each day with combined hours of walking/running, exercise, stretching, and lifting - not as much lifting however. A 3:1 ratio of cardio to muscular exercise.

>>121470

Don't worry bro, the most I have lost in a week was 6.5 pounds Never happend again though , the week after I lost nothing over a couple of months my weight loss averaged to 1.5 pounds a week. Don't stare weekly/daily weight loss in the face

>>122638

whats your TDEE? whats your weight and BF%?

its gonna take way more than 3 weeks to make real gains. try 3 months.

the best way is to eat at maintenance. eat clean, and keep to a good lifting/cardio schedule.

don't focus on your arms right away either. do the big compound lifts for a few months and then start doing arm work.

>>122630

I lived in a small town where 20:05 for a 5K is acceptable on a high school team. Regardless, it was more of a lifestyle thing than a competition thing for me.

This I realize is a stupid question.

What exactly is the look of someone who is strong? I realize lifting solely for appearence is retarded and strength is first and foremost in my goals, I just want to know what people who go for strength lifting end up like.

>>122650

Big back and shoulders are a definite sign of a strong person, but strong everything helps

>>122650

Does anyone on this board actually try to help other people or is it just shitpost central?

>>122641

>3 months

doing what, what do you mean?

>eat at maintenance. eat clean

what does this entail?

>for a few months

Nigga you don't understand, I'm not asking for Anon's advice on how to live the next year of my life. I need Summer advice.

I started working out at a gym.

Doing an all-round work out given to me by the owner.

I'm looking for a good training scheme to go along with my martial arts so basically gaining mass and power but not getting really buff.

Any suggestions or resources?

Oh and is it bad for me to train if I still have some slight muscle pains after 2 days or should I wait?

>>122668

>Stretch before and after. If you can get a massage or massage yourself, try that.

Ahhh right!

Forgot about that stretching shit, thanks!

>Don't stop working out nigga

I bought a year subscription, like hell I'd stop.

>If your bones and joints are hurting it's something wrong with your form.

Only slightly in my knees but that goes over.

I'm doing leg raises on a device and I've always had knees that are a bit touchy-feely to say it that way.

So, with some slight muscle pain I can still train and it won't hurt in a medical way?

>Your body burns 2000 calories a day from you just living

I roughly burn about 3000 calories a day so yeah mass gainer shakes and eating a lot are mandatory for me even to maintain my low weight.

>you make "getting buff" sound like an inevitable side effect of going to the gym and practicing martial arts

You won't get buff through martial arts, you'll at the most become Bruce Lee.

I just don't want to look like a really buff guy, I'm going more for the ottermode-skinnyfat look which is also best for martial arts.

Thanks for the advice m8.

>>122666

Find what works for you, I know a guy who eats two big bowls of cereal and milk before every race he runs, and another who runs Division 1 cross country and eats candy on every starting line. I've had meals in the middle of exercise before without problems (though I don't recommend it). Before lifting I eat some fruit usually 45 minutes ahead.

>>122681

I hear you. I've heard from others that in the middle of running a marathon or any kind of long distance stretch, they will eat a small portion of food and/or drink, like a little packet of crackers with some water. It would be nice to be able to design a very detailed chart or algorithm with set values.

For example, these many calories consisting of a percentage of each nutrient, mineral, and fats contained when consumed by someone of a certain height, weight, BMI, and any kind of organ trouble or whatever (or lack thereof) - then assume any variable of how much liquid has been drunk. And then find a way to calculate the time it would take for the digestive track to begin absorbing those nutrients so we can better measure our meals, times we should work out, and it would help us avoid cramps or throwing up. Might even help us to understand the entire time process it takes for our body to absorb these foods and beverages.

I guess one would start at considering how long the small and large intestines are, and what quantity of water, fiber, and so on it would take to excrete what one eats and drinks. Then subtract that time by the time it sits in your stomach. I don't know. I guess I'm just tossing an idea here for some Health Science/Math/Biology major, if those even exist.

>>122682

>little packet of crackers

In the last half marathon I ran, I ate two handfuls of gummy bears, one handful of pretzels, and an entire peanut butter and jelly sandwich without stopping. That is some interesting stuff with the science though, I'm not sure how one would go about that. I just tell myself I'm going to eat and not throw up and then do it.

>>122672

Stretching after working out, that's what I meant.

I did some years of krav maga, then added eskrima, now only doing eskrima.

I also used to fence when I was a kid for 9 years or so.

>>122696

>Not bartitsu

You intending to get wrecked on the street or something?

Going on holiday to the Mediterranean for a few months. What are some exercises I can do to stop myself from becoming a slob, will have no access to a gym whilst I am out there.

>>122719

>100 push ups a day

>100 sit ups

>100 Squats

>10 km run

EVERY

SINGLE

DAY

>>122719

Get yourself a resistance band and do Scooby's travel workouts.

http://scoobysworkshop.com/hotel-room-travel-workout/

>>122720

Alright Saitama however I like my hair

>>122721

I'll give those a look cheers anon

>>122728

>I need to know how long I wait until mixing this with my banana and peanut butter smoothie

The fuck did I mean this? I separated my thought into two different ways of saying the same thing and cut off half of the combined method. Please omit that line guys. I'm sorry to be so stupid.

Oi, wankers.

I was wondering…how could I tell if I have /lowtest/

And implying that I do have it, would taking estrogen blockers (Clomid) help?

I remember someone here telling me that Clomid doesn't do shit or raise testosterone for healthy males with normal test levels, which is why it's used for PCT

What about people with naturally lower levels of test, would their Test be boosted by estrogen blockers?

>>122185

Oi, fellow Kang.

Have you tried looking for a government owned gym?

There are a few around my town, all have old equipment and machines but since I mainly relied on the rack, a bar and weights I was fine…they are also much cheaper than commercial gyms, my monthly subscription was 50 pounds a month (15 sessions a month) and that was fine, kinda.

Of course the cheap gym attracts peasants and lots of fags and depending on the location you might end up stuck with scum, but then again you should pick your location and time of practice wisely.

One thing that's a mixed blessing is the lack of trainers, there were a couple of them who wouldn't bother you as long as you aren't making terrible noise or killing yourself literally, but the ones in my gym were helpful and would give advice if asked, of course I had /fit/ and they didn't know shit about weights so they just nodded approvingly when I left heavy (I didn't look like much, but I lifted the heaviest because I was one of the two who squatted regularly, I squatted 3 times a week while the other pal only once every fortnight, and I was technically the one who deadlifted religiously)

Also find a club that has an Olympic weightlifting training group, if you're in Alexanderia or Cairo that should be easy, if you aren't…try getting in touch with your local (Youth and Sports adminstration offices)…they could be helpful and you have nothing to lose.

One last tip, if you have a friend who's a (Facuy of physical education) graduate, ask him about OLY gyms, he might know, and you'd find those graduates all over gyms everywhere.

Good luck, and Godspeed.

>>122728

drink before or after, doesn't really matter

>ib4 magic window where gains fairy visits

it looks like a basic cheap powder. did you buy at kmart or some big box store?

>>122761

Double bacon cheeseburger with onion rings on it.

>>122752

Kroger, more like kmart but mostly food, no toys and shit.

>>122761

I imagine that something nutritious like some nice grilled vegetables with olive oil would be welcomed by your body, but I have no evidence to back this up nor am I basing it off of anything other than >nutrients.

>>122761

I have read that after a long fast you should eat something light like juicy fruits (apples, oranges, mangos etc.). Though I have no experience myself. Anyway post results, I wanted to start fasting too.

Aside from protein with BCAA and possibly creatine, is there any other essential or likely beneficial supplements?

>>122746

Government owned gyms huh, no I haven't. Sorry to come off as needy but how would I identify one of those?

Also I'll check out the olympic weightlifting training group.

Thanks fellow kang.

>>122761

Just don't eat a huge meal at once, it will fuck you up and your body will store a ton more fat than usual because it thinks you're starving.

>>122781

>denying science in favor of stuffing your face because it feels good

Hamplanet logic there, m8

>>122793

tl;dr

>>122796

good, get out now

>>122793

Gr8 b8 m8. I r8 8/8

>>122823

Did I come off as ir8? I was in a negative st8, stayed up a little too l8, and I'm still upset about not knowing my w8. It wasn't until I a8 that I started to feel gr8. H8 to do have to do that.

So /fit/, since I'm again doing a lot of exercise every week I start to crave more and more food.

Any good, protein-rich non-shake, non-protein bar snacks I can eat to satisfy my lust for sugar and complex carbs?

>>122703

Nah that's why I did krav maga.

Thing is, I'm completely helpless against a castrate.

>>122875

Do you mean snacks? And if so, between what meals do you find the most time to snack? And how many calories are you trying to get a day?

Surely you want something that tastes good?

I'd recommend you walk around the market until you find something that fancies your nutritional needs, interest, taste, and to no great expense to your wallet. Window shopping isn't a crime.

>>121422

Clean bulk or dirty bulk?

>>122891

Yes snacks, but I haven't found something as good and protein-rich yet not so expensive as a protein bar.

>>122902

Just an idea, but em, have you tried the components that make up a protein bar? Like, granola, nuts, honey, dried fruit, little chocolate or peanut butter bites with low sugar. Go shopping you damn socialist. Find something that interests you.

I need to know if exercise and learning a new language is easier when combined. I feel like the exercise is made harder though, through boredom, and the learning the new language is easier, as opposed to actually sitting around listening to language audio books and doing something else during rest periods. I guess I can just gauge half hour to hour breaks doing whatever while also listening to the audio?

>>122914

If you do both at the same time you won't put enough effort into either.

How do I start and stick with it? I've read the sticky, I've looked up workout routines and I've stopped eating shit food less, but I don't have any equipment at home and I'm nervous as fuck about going to a gym for the first time. I'm 5,10 and 200 pounds so I look like shit and I'm sure I'd look like a retard doing anything since I've only read guides.

I've tried to start at home before so I wouldn't not look like shit when I went and I didn't stick with it because there was no noticeable progress after two months. So how did you guys do it and what keeps you going?

>>122921

>what keeps you going?

Not wanting to be a fat ass again.

And once you get into the routine of working out you look forward to it.

>>122936

I don't know what the fuck I'm going to do when university comes around this semester. At least I'll have a free pass to a full gym and a swimming pool. Eh.

So I bought a pull up bar a couple of weeks ago, and progress on it has been pretty slow. About 5 days ago I decided to really crank up the amount of effort I was putting into pull ups. My current max is 2, and I decided to continuously do 1 pull up throughout the day in an attempt to get stronger at them. I was doing about 10 throughout the day.

Yesterday was a rest day, I took it because my biceps and forearms were both feeling really tight and kinda strained in a way that was mildly painful.

Today, my biceps are still not feeling good when I move my arms, more so when my arm is completely bent.

Is this a result of overtraining?

>>122951

The dairy jew is bad for you

>>122951

No and yes.

>>123004

If you're skinnyfat you should bulk. You can't gain muscle mass without putting on weight, which means that you can't be getting any stronger if you're actively losing weight (aside from instant nooby gains). If you immediately cut and lose your fat, you'll still be weak and basically just get to what is some people's starting point. And if you bulk from there and don't lift enough, you'd be back to where you started. You should bulk and build a lot of muscle first, then drop the fat (which will be easier with your new work ethic) and you'll begin to look great. It requires some delayed gratification but the end result is better and achieved more efficiently and faster overall.

>>123007

Yes, just make sure you eat enough to maintain a daily caloric surplus.

If I donate blood, how much time do I have to wait before hopping back into the gym/swimming poo/cardio?

Are collagen suppliments a thing?

>>123190

formyourbody.com/en

Hey /fit/ can you recommend me an aesthetics routine? For big, aesthetic muscles to impress the girls?

I've been doing all this barbell, compound, high intensity low rep bullshit like you all say to. And the same thing that everybody complains about is happening (too much gainz between the knee and waist, not enough gainz elsewhere). And every time I look around the gym, other than the sloots, what do I see? A bunch of dudes that are way bigger than me doing pussy isolation exercises like the cable rows and dumbells. So naturally, I'm starting to think "fuck this, I'm doing whatever they're doing".

>>123364

>>123365

>make it with calisthenics

No, not with that routine anyways. I can tell you're weak though, so it will benefit you but you're going to have to hit the gym and lift weights rather quickly. The reason is that the good calisthenic exercises require a minimum amount of strength which you do not have, and you need to raise that strength to the minimum. In top of that you need to start small and work your way up. Except the pullups, for that you should start at the chin above the bar slowly descend then go back to the start position without trying to lift yourself up. Once you get used to that after 1.2-2.5 months you should do real pullups in earnest.

And ditch the situps they're pretty shit, if you want to work your abs you should do exercises that isolate specific ones and do those in succession in a pattern. And planks.

>>123365

Gotta agree with >>123375 . The whole process of gaining muscle is progressive overload so your 20 pushups a day is laughable quite frankly. No one gets good at math by studying basic arithmetic every day. You won't grow if you don't increase frequency, intensity, or timing. There are plenty of books that can get you on the right track.

>>123375

> ditch the situps they're pretty shit

agree

>you should do exercises that isolate specific ones and do those in succession in a pattern. And planks.

you my leaf are either really stupid or fell for some abs memes

you have to work abs / core as a whole… the only thing you can do is work sides / front and lower back separately at most. you sho uld do exercise this muscle was built for in the first place, and that is a stabilization. your core support your body throughout the day, so you should get inspired by nature and do some good static hold exercise for core, and the best one is hollow body position

>>123381

>The whole process of gaining muscle is progressive overload so your 20 pushups a day is laughable quite frankly

while this is somewhat true, you dont necesserily have to do more difficult variation yet, as 20 reps is pretty good for burning and fuckign your muscles up, so what you essentialy want to build musle. you should do 5-6 sets with 15 reps and 1-2min rests to feel the burning. while 20 pushups max can be laughable to someone, its something, and you cant do your max every set for infinite sets so thats how i came up with the number 15. that beings said, you can increase the number of reps instead of choosing more difficult progression of an exercise, unless you want to focus different muslces calisthenics exercises mostly work your whole body in some way or another that you dont realise so theres that

>>123365

That sounds ridiculously lazy. Just do starting strength and eat 3,000-5,000 calories every day with 100+ grams of protein. Nobody ever got strong from sitting on their ass all day, walking 3 miles in one day should be the bare minimum for adult humans that aren't crippled sick with some terrible disease. And a healthy child could do 20 push-ups in half a minute. It's okay to sweat a little darling, you can always take a shower afterwards.

>>123365

now to the real advice for you, you should focus on doing pushups / dips , ideally both, squats, and pullups .. that should be enough + eating of course. abs are a meme, but if you feel tired or some shit that prevents you from working out som eof the exercises i listed above, you can do core workout. but generally its useless for you now. squats activate core, pushups activate core, and pullups can should be done with core activated, so you dont have to worry about memetic planks or some shit.

SQUATS

DIPS

PUSHUPS

PULLUPS

routine of course depends on your goal.

building mass = high number of reps (15+) and sets with short breaks (1-2min)

strenght = low number of reps (3-5 ) and low number of sets ( 3-5 ) and long breaks (4-7min)

and oyu never want to go to failure

stamina = medium number of reps and medium sets with short breaks and going to failure

>>123365

I forgot to mention this, but I strongly recommend getting your hormones checked. Ask for an exact number and not just some vague "is it good/normal?" question.

>>123382

>you my leaf are either really stupid or fell for some abs memes

Actually my word choice was poor, since i got that right out of the sticky. I mean not just the Rectus Abdominis but also the obliques.

>>123385

alright man, that sounds much better. those "i only workout the top 2 rows of abs today" dudebros are really making my blood boil

>>123387

Whelp when you stop masturbating you'll get horny and anxious. Instead of wanking it go directly to exercise when you can't take it anymore, use that sexual frustration and channel it for sick gains.

>>123387

pic related is generally the best of calisthenics ive seen on /fit/. of course you can do better and have better routines and progressionsn and more tips and tricks and shit, but this image is pretty much sufficient for any retard to understand, it has alright info overall.

>. I want to get bigger but not gigantic.

you will NEVER be gigantic with calisthenics you idiot. look at men from the past, marines, manual workers. calisthenics isnt supposed to make you gigantic, also being gigantic is unnatural but thats for different discussion.

>. I'm mostly concerned with getting bigger than a twig

yes, any type of manual work or workout will make you look better and buffer . just imagine it like this. you CANT be worse than you ae. you are only going to gain, so dont worry

>ditch situps

>What would you suggest instead?

i told you, it shouldnt matter to you right now, bit if you REALLY want to workout core do hollow body position holds.

you should focus on squats and pullups because those are big muscle groups and big muscles that produce alot of testosterone that you need.

>>123389

>NEVER be gigantic with calisthenics

That's why I'm doing them and one of the reasons I am disinterested in weight training.

Sit ups question was directed at >>123375, forgot to tag. I'll follow you though.

>squats and pullups

Got it.

One more question, how should I be scheduling my workout relative to meals? Do I want to get energy and protein in me before I workout or after? Does the protein go to waste if I don't workout within a certain amount of time after a meal? I attribute my low weight to my metabolism (I poop 2-3 times a day), and I imagine that would affect this.

>>123390

you cant neglect pushing exercise tho, so if you cant dip, just do pushups. while chest muscle is not as buig as back or quads and ass, you use whole body doing pushups and you cant just say fuck it and do only pullups and squats..

>>123391

im not entirely sure about this, as my buddy does his routine every morning and hes fine, i do mine 1 - 1,5 hours after lunch. generally speaking , after workout you need quick sugars to prevent muscles from using all your glycogen. also ive only seen people eating whey after workout. dont forge to drink water too

>>123392

>you cant just say fuck it and do only pullups and squats..

Wasn't planning to. I guess I didn't convey that very well.

Morning works perfect for me so I guess I'll just do that.

>water

Got that covered, I'm already drinking ~2 liters a day (the minimum you should drink but a lot of people drink less) just sitting around.

Thanks for all the info.

>>123387

If you are set on bodyweight, you should also add in a planche progression.

https://www.dragondoor.com/articles/building-an-olympic-body-through-bodyweight-conditioning/

>>123387

Half of those exercises are gay bullshit

>>123407

Bookmarked.

>>123411

Which and why?

Squat- 280lb

Bench - 200lb

OHP - 145lb

Deadlift - 242

My deadlifts are obviously lagging behind, I have scoliosis so getting proper form down has proven to be quite hard to me. Should I get lifting shoes? A belt? Anyone else has a similar problem?

I know running is good cardio, but how much does it fuck up your knees? How do you keep from fucking up your knees? Is there a good alternative to running?

>>123365

I don't even know what a calisthenics is but you should stop mouthbreathing.

>>123581

Calisthenics are just bodyweight exercises. Pushups, pullups, dips, etc.

>mouthbreathing

It's funny you mention that, I actually found Mew recently and have been following his advice. Just started though so no change will be visible yet.

>>123573

You should only worry about your knees if you are fat and stomp around like a retarded t rex. Best alternative would be swimming.

I got in a bad accident while playing sports yesterday and hit my head pretty hard on the floor. I think I got a concussion or something and I still have a headache. Should I workout or wait a few days for the headache to pass?

>>123593

Better see a doctor. Don't go just to be safe, depending on what you got the increased bloodflow from lifting could cause bleeding.

>>123581

if i stop mouthbreading, my chin will change?

i have been doing this through years 'cus shitty breathing genetics

>>123593

GO TO SEE A DOCTOR NOW

your injurie can be deadly

>>123613

Not your chin, but your jaw (technically your "mandible")

>>123390

It's already been suggested multiple times that you can do other workouts but if you must, then I guess front planks (progression to using ab wheel rollouts) I wouldn't recommend side planks you can hurt yourself too easily just starting out but since a plank is basically holding youself in a position similar to a pushup but with your elbows you can just accomplish similar results by holding yourself mid position or going really, really, really slow on your pushups; the pendulum, lieing leg raises (progression to hanging leg raises), standing russian twists (progression to sitting russian twists if you want to work your lower back), woodchoppers, kneeling cable crunches, and dragon flags. You can also do what Anon here suggests >>123382 and go for the hollow body position you will have to rely on progression meaning you'll have to start with a newbie beginner workout then slowly work your way into it over time.

Note without proper form with a bunch of these you can hurt yourself, especially the last two an unfortunate /fit/izen tried to do a full dragon flag without having ever done any proper progression and really hurt his back.

>>123728

It's probably your neck/shoulders. Have you been lifting for less than a year? Oftentimes the stronger your neck gets the less it happens. You could try putting some heat on it after your workouts with one of those microwaveable rice socks.

I'm fat and trying to lose weight are there any workouts I can do 3x a week involving involving dumbbells? Only equipment I have are dumbbells, workout bench (no barbells holders), and a punching bag. I plan on buying a pull up bar soon but don't have any more equipment than that.

>>123731

Many lolz were had

>>123728

I'll tell ya what it is after you tell me the source

I currently do pull ups on my A day and bent over rows on my B day. should I start doing them the same day since they both work the back muscles? I do an ABxABxx schedule.

>>123766

>I have come to the point where an anime image of the Wendy's mascot gives me a massive hard on

What suicide method is the quickest/painless?

>>123765

Raw Milk.

>>123365

Yeah definitely add weight, but your body will actually turn that into something that looks good from upping the intensity.

Check out what I posted in this thread:

>>123785

If you're doing calisthenics do gymnastics, muscle control, and strength in every angle. Buy a sledge hammer and learn to use it like a piece of bamboo in the hands of a samurai. Turn your exercise into yoga and hit every weak angle. Have 360 muscle. Buy a weight vest and ankle/wrist weights and wear them during your work outs, including gymnastics.

>>123728

Don't be a pussy just exercise your neck.

Stretch your shoulders and traps. Stretch the front of the shoulders with a sort of dip position but just straighten out the arms and extend the hips to form a bridge. Use different hand positions on the ground/bench/whatever (forward, backward, outward, inward). Stretch the neck as well, hand raised in the air, down, arm turned out, turned in, shoulder scrunched up, held down…

http://logs.omegle.com/d45951f8ebfaa6d6

Did I do good /fit/?

>>121851

>>121851

You in Sydney? I'll build one for ya, just buy some steel

>>123987

Cheers mate, but I ended up finding a gym. It's takes a halfer to get there on foot, but the place is really nice, and it took me the same time to walk to the gym from my old house anyway.

Also, I'm in Melbourne.

>>123994

Righto, good luck mate

>>124026

Maybe do more on your next biceps/back day?

Is working out your target area ever other day the key to success as a natural lifter? I've been lifting for awhile and had a 405 squat and 275 bench a couple months ago. Now I want to put some mass on my arms and get a 315 bench, so I can lean down without flexing bone.

>>123965

>1. A lot of exercises just feel like they're hitting my arms and not my back or chest, for example. Is this poor form, or does it just mean I need to focus more on my arms?

If you are doing a compound exercise and you have deficiencies in some synergistic muscles, you may feel a lot more intensity in those parts. I know that's especially true for pushups for a lot of beginners. It feels almost like an arm workout at first, and it may still feel arm dominant as you progress, but your chest is definitely involved.

On the other hand, there are exercises that are technically chest/back/lat targeting but heavily involve arms, like chin ups or narrow/side push ups.

>>122609

Barefootfags a little bit of truth to them in that regard. When you run barefoot it's really uncomfortable to land on your heels all the time. You automatically adjust to stepping on the front side of your foot.

But with modern shoes you can last very long without seeing a problem.

Anybody got some personal stories with intermittent fasting?

Does it help to trim down or is it just for other random benefits?

>>124210

>How to put fitness to good social use?

Ask people if they want to go to the gym with you. If they're new you can show them around.

In general (not just /fit/ fitness) you can arrange games for fun like volleyball or badmington etc if you have access to a field and equipment. Me and two class mates used to do this. It's easy to get girls to join too.

Someone please post the picture with the hairy tits that was in some thread in here a few months ago.

>>126979

That thread is still in the catalogue.

>>126984

Oh fuck.

I went there, saved the pic and made a shitpost.

Thanks my friend who only makes high quality posts of white ethnicity,.

>>127003

But i don't want to wake up with cum in my pants

>>127004

sleep with your dick wrapped in paper towels it's what I do

>>127006

Kind of.

That's for when I sleep with some sort of clothing but usually I sleep naked on top of something, in those cases I wrap my crotch with a towel for wet dreams.

>>127008

If you're ejaculating anyway, what's so bad about jacking off?

Is eating fruit seeds okay? When I eat fruit I usually eat them too but I've heard that some seeds contain cyanide

>>127017

Trace amounts, just like how bananas are radioactive. It's definitely possible to eat enough seeds to zyklon b yourself, but you'd have to eat a few hundred of any given seed that contains cyanide.

Fun fact: containers full of bananas have failed to pass radiation tests more than once.

>>127002

Make an extra few minutes in the morning and jack off every other or every third day before your morning piss (morning wood typically kicks in right after morning piss for me, not sure about anyone else).

This will solve the wet dreams issue and you'll have the most drive to jerk off right after you wake up. Masturbation isn't abnormal, in fact I'd question any male under 30 who doesn't masturbate on at least a weekly basis, but it doesn't need to control your life either.

https://www.youtube.com/watch?v=fnhs_VIm0c8

I just watched this video. Apparently, the IFBB tested for anabolic steroids in 1990 however they only tested them on the day of the competition. So basically, you could've used steroids throughout your entire training and as long as you'd abstained from them 2-3 weeks before the day of the competition, it's acceptable.

What's the point then?

Joe Rogan's stance on steroids makes sense. He argues that steroids permanently change the nature and strength of your muscles. Even if you stop taking them, you'll still be naturally stronger than someone who never took them. Well, would someone's muscles naturally be bigger if they took steroids once than someone who never once took them? Otherwise, I don't get it.

>>127035

Much more reasonable advice, thanks. Feels really weird that i have to talk myself into jacking off but it works.

>>127134

So whats your problem exactly? What bench weight are we talking about, and whats your 1RM? Why insist on 10 reps in the first place instead of 4-6?

>>127140

Well, because the routine calls for it. My bench PR is 255lbs, this week I was meant to do 5x10 with 60% of this week's working max (230), which comes down to 140. The BBB routine basically goes down as follows:

MON

OHP 531

Bench Press 5x10

Pullups/chinups 5x10

TUE

Deadlift 531

Squat 5x10

Ab work

THU

Bench 531

OHP 5x10

Pullups/chinups 5x10

FRI

Squat 531

Deadlift 5x10

Ab work

For the "531" sets, you do 3x5 the first week, 3x3 the second week, then 5,3,1 the third week, with increasing weights aiming for a 2,5/5lb increase per month. On the last set of the 531 sets, you try to do as many reps as possible trying to set a new PR. 4th week is meant to deload and use lighter weights.

Usually the routine calls for 50% of your working max on the 5x10 sets but I'm doing the challenge routine. This routine foregoes setting PRs on the 531 sets, but for the 5x10 sets it uses 60% of your working max weight the second month, and 70% the third month. Not particularly looking forward to that last one, but I've been training for years already and I don't think I'll progress much further if I don't push myself harder.

I think I can do it and was just in need of some pep talk when I posted, because I felt physically destroyed. After all, I've got 3 weeks to catch up so I hope to be able to pull off all 5x10 sets straight by then.

>>127146

That plan sounds overly autistic but alright. I assume you know that maximal strength and stamina are two completely different things, and stamina starts right beyond the 4-6 range. Even if you bench 400 you might have problems with 15 reps of 60% if you absolutely never train that, see for example

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1221750/

So really there's no reason to feel bad for failing higher rep sets if you don't train it specifically / target it. Its outside of the optimal hypertrophy range.

>>127134

Are you getting the essential vitamins and minerals? Eat more - more, more, more. You wanna get big, you gotta eat big , player pimp. You know the fucking rules. And remember the protein:body-mass formula.

>>127149

Moved to phone.

Now that you mention it, I haven't ever trained specifically for stamina. The jump in weight coupled with the already high reps might have pushed me into that territory, since I did a little better today on the deadlifts when I gave myself around 3mins rest between sets. I want to be optimistic about this and think that my body will grow and adapt to those loads.

>We found large differences in the sensitivity of protein synthesis to energy limitation between hepatocytes from an anoxia-tolerant fish species and an anoxia-sensitive fish species (goldfish and rainbow trout respectively)

Oh so it's like that. I understand everything now. wrong link?

>It's outside of the normal hypertrophy range

I thought it was 8-12 or so? Although with 60% I could do 2-3 sets of 12-15ish reps, doing 5 sets of 10 I do more volume, hopefully enough to force adaptation and growth in the muscles.

>>127152

I am eating healthy stuff for the most part, but I watch my calorie intake like a hawk. I used to be a fat fuck so the damage is done already, and I will bloat up if I toe too far over the line. In fact 2 of those pounds I gained were over a week when I raised 200 cals a day instead of 100 as usual, and I'd be kidding myself if I assumed those were mostly muscle or water retention.

Skinnyfag here, complete beginner. Started the couch to 5k training regime and am just about to complete it, question is – should I continue increasing the distance past 5k? Friend claims that running more will cause you to burn muscle, but he's a retard so idk.

Another question – I feel better doing all this cardio (I think I even got some muscle on my calves), but I still have an ass the size of watermelon and no muscles on my upper body. Is there a plan like couch to 5k, but for shit like pushups and the like?

Lastly, I've heard something about air squats fucking up your knee joints and that they should be avoided – is there any truth to this? Are air squats a good exercise for a complete beginner?

>>127184

Thanks. I'll try covering more distance while keeping the run duration at half an hour.

I see all the exercises using weights – I'm a poorfag and only own a dumbbell. Is there a viable weight-free regime (like air squats, pushups, burpees, etc.) to get me started? I'd rather not invest money into the gear before being sure I won't give up after a week of using it.

>>127183

No. muscle strength=/=muscle mass

>>123365

Do more pushups. You won't make any gains with 20. Try 100, wait a day, then do 150, wait a day, do 200, wait a day, do 250, wait a day, do 300.

>>127214

This is bad advice. You should increase difficulty instead of increasing repetition.

Is there anything I need to change if I want to work out in the mornings? My schedule has changed so I figured my time would be better spent waking up a little earlier. Is there anything I should know?

Apparently, someone got suckerpunched and as a consequence of just that suckerpunch, they needed 26 stitches, had loose teeth, a dislocated jaw and still suffer from migraines. Is that normal? Can a suckerpunch normally do that much damage?

>>121422

Jaw width correlates to Test levels in both men and women.

If you are still immature, lift heavy, eat clean, & sleep.

If you're older, cycling HGH seems to have done wonders for Stallone.

>>127258

Can teeth be dislodged by F=ma? Yes. Yes, they can.

>>127258

You can actually die from a single sucker punch. Google it.

>>127634

This anon is correct.

I'm practising One Meal a Day (OMAD). Does drinking water break OMAD? Is it 23 hours without neither food nor water?

>>127258

usually when you're fightan, dodging and mitigating the damage unless you fucked up. that's why it seems like it does "more" damage.

>>128190

>One Meal a Day (OMAD)

The fuck is this? You're not a fucking camel, stop doing stupid meme diets

>>128190

No, water doesn't count anon.

>>128195

Hang your self you moronic redditor. Humans have historically ate less than one meal a day.

>>128196

Just because humans have previously survived doing it doesn't make it a good idea.

Have fun bloating yourself with a 2-3k kcal meal every 24 hours AND meeting bodybuilding goals, you dumb faggot.

>>123019

nurses usually tell me one day (24h). also hydrate very well obviously and maybe do something to avoid using the arm you donated with the next 48h

How bad is it to be drinking tea of coffee regularly? I assume they are both estrogenic to some degree.

I've done a bit rough workout today and one of my lower spinal discs hurts a bit when I touch it. It isn't protruding and I have literally 0 symptoms other than a slight general pain in my lower back because I trained lower back, abs and legs. Should I be worried that I have no symptoms? Is there a reason for me to get checked by a doctor at this stage?

>>127258

>>127634

>>127688

If we are to believe this, there is real-life proof that somebody actually died of a sucker punch.

https://www.thelocal.fr/20130625/video-emerges-of-fatal-skinhead-attack-on-student

I'd assume punches to the temple are even worse, since it's the thinnest part of the skull and there's a big artery underneath it. I got hit close to the temple with a plastic chair once and got quite disoriented for a few seconds.

>>123765

straight from the cow

Where can I find a meal plan for free? I mean, a meal plan with the meals included etc.

I wanna lose some weight but I am terrible at making meal plans so it kinda goes back to "This'll be right", ends up being like 500 calorie meal.

>>128917

If you need someone else to personally design all of your meals for your weight loss/muscle gain needs, you're not gonna make it

>>128917

>I am terrible at making meal plans so it kinda goes back to "This'll be right", ends up being like 500 calorie meal.

Is that a problem? 3 meals a day = 1500 calories, that's a diet.

>>128917

Same viewpoint as anon above me. 500 should be fine, I'm losing weight and most of my meals are 700-900 cal range. I just eat what I can afford to take in today, and remind myself that I'm going to eat because i'm bored, not due to actual hunger.

How the hell are you making things that are 500 cals, and still keeping up your protein intake? That's what i struggle the most with, I tend to toss a can of tuna into whatever i'm cooking, and I think i might mix some protein power into some things too.

i'm 5'8", 260lbs, and i want to drop 100lbs. my appetite is strong and my eating times are erratic. what do?

>>129095

Keto+SS, the weight will melt off of you like butter. You'll probably lose muscle too, but you can always gain that back. Remember to get the excess skin surgically removed, if you wait too long then it will be more likely to scar.

>>129141

Just keep going. If you're doing something wrong you'll fix it eventually. It's not a race. Are you stronger? Good. That's all that matters. You aren't gonna natty your way to Zyzz and Piano Man within a year.

Remember Anon, chicks dig fit guys, not muscled guys. Cockadoodledoo.

>>129141

You fell for the bulk/cut meme. Average /fit/izen can make strength/mass gains AND lose fat by just eating at maintenance or if you want to eat more slightly above that w/some light cardio.

The process is ultimately slower than the alternative but in your case it sounds like it would be worth it.

What's a good rep range and weight for Romanian deadlifts? I've been doing 5-8 at around 50-60% of my deadlift 1x5 max. Should I go harder, dial up the reps, or stay where I am?

>>129216

Don't worry about how many calories you burn from weightlifting. Stick with SS+accessories and worry about calories during cardio and in the kitchen.

>>129176

not the same buddy but you got it right bud.

Might want to look up recomping. It's where you do exactly that. Eat maintenance, keep good macros, lift weights, and do either some hiit or steady state cardio. Seems the weight comes off of you pretty quickly so at least there's that.

You'll find what works for you eventually.

>>129228

Ugh. Why would you eat beans by themselves? Even as a side for anything but some sort of, white American trailer park meal, or if you were a hobo.

Honestly, beans should be made into dips when not being used as ingredients.

>>129229

>Why would you eat beans by themselves?

Because they're good for you. A 1lb bag of lentils is like a dollar at the grocery store, and has 1080 calories, 130g of protein, 11g of fiber, and a shitload of potassium and iron. Then you can just toss in whatever else you feel like eating into the mix. That batch there had ham, cheese, fresh cut garlic, bellpeppers, tomatoes, onions, and spinach leaves mixed in.

>Even as a side for anything but some sort of, white American trailer park meal

Actually in my experience, the only people who would never eat beans by themselves are trailer-trash rednecks. Most of them eat white bread, lots of cheap red meat, fast food McDonalds shit, and drink a ton of soda. The lower class you go in American society, the less people tend to care about their food and bodies.

>>129217

>>129228

I guess I should rephrase. I know a guy who has a ridiculous program he made himself, where he works out a specific muscle group every day for MANY sets. He doesn't have any rest days during the week, because the way he's organized it, he's got like 4 days between the times he does any particular group. He is fucking JACKED and he eats his weight in meat and rice to maintain it. Could I do something like he does, or would I just fucking die? Would the nutrition requirements be almost impossible to meet while also attempting to lose fat?

Redpill me on wheat, /fit/. Is it healthy or not? I stopped eating wheat completely years ago because the internet told me it's bad for some reason. Gluten or some shit. Recently I started incorporating bread and pasta into my diet because I'm sick of rice and potatoes all the time. I kinda like it, it's fluffy, and pasta is way better than rice or spuds.

If wheat is good food, should I eat whole wheat or white bread? Obviously, they always say whole wheat has more nutrients, which makes sense, but maybe it has more of the bad stuff? Clarify this for me please.

What's the magic in having shitty form while lifting very light weights, but simultaneously having a lot better form while lifting heavy? Is it just a matter of adjustment to the weights or are there other factors involved too?

>>129380

People tend to take heavy weight a lot more seriously.

>>129437

>My workout is 30 min of bench press, squats, deadlifts + some body-weight exercises 4 times a week.

How much are you benching/squatting?

>1- Does eating a small slow-burning meal (e.g. wholegrains) just before bed help with metabolism or should I be going to bed hungry. ( I ask because different websites all say different things)

Personal experience is that it doesn't really matter. It's better to focus more on getting a good night's sleep so eat enough so that you can sleep comfortably. If you're bulking try eating casein proteins with those carbs before bed since they're slower burning.

>2- How bad is it to skip breakfasts?

It depends on how it affects you. Some can skip it no issue, others lose focus and can't function as well. The reason is that blood sugar is lowest in the morning and eating is one way of replenishing it.Skipping it is one way of doing intermittent fasting which is why a lot of people do it.

>3- What should I actually be supplementing to increase test. I keep hearing rumors that some supplements cause cancer. Help pls

Don't take them. At best they do nothing but give you a placebo effect; at worst they can be made with poor quality control and as a result contain contaminants from whatever refining process used that may or may not destroy your liver. The only supplement you might actually need is vitamin D. The rest you get from food. You can get tested for vitamin D among other things at the endocrinologists' and since you're skinny fat you might want to get tested for low testosterone as well as it might be a sign of something more serious.

>>129242

Is he on steroids? The only way he can recover fast enough to work out the same muscles groups consecutively is if he's on steroids.

What should I look for in a dumbell set? Are weighted vests useful if Im doing pull ups and cannot do one handed pull ups yet? Is there a /fit/ recommended bench that folds up completely flat for storage reasons?

I mostly work out at home.

>>129480

>So far;am I fat, skinny, or a combination of both?

You don't have much muscle mass and your fat prevents you from looking anorexic, but the reality is that you don't look healthy. In fact you look like you are undergoing prolonged catabolism.

>>129480

>my back: can tell somethins wrong with this kind of shape;but WHAT is it?

You pinched your scapulas together in an artificial pose for the picture, so nobody can tell if there is anything structurally wrong with your back. It lacks muscle mass, however.

>>129480

>salman filename: this is my goal body, give some tips to achieve this if you dont mind.

If you wanted a bigger chest, traps, and shoulders with just a very simple routine consisting of two main exercises, then snatches and dips may serve you well. Start eating beef liver 1-2 times per week though. Eat as much salt as tastes good, especially when starting an exercise routine. If you can digest lactose, drink plenty of low/non fat milk, and also pulp free orange juice. Possibly stop drinking much water (except where appropriate) in favor of milk and juice especially if you are having trouble getting calories. You aren't going to make it if malnourished.

>>129447

You misread my post. He does many exercises in a specific muscle group each day. I don't think he does any full-body lifts; he exercises very specific muscles, but still covers them all. And he arranges it so each day is a different muscle group, so that he's NOT working them out consecutively.

>>129491

My bad, It takes about 2-3 days for a muscle group to recover enough to be worked again so him waiting 4 days makes sense since it guarantees recovery.

Sounds like he's doing high volume hypertrophy training. The point is to not lift at your maximum weight - that would be high intensity training - but to balance enough weight and sets to maximize hypertrophy. You definitely can do something like it and if you feel like you'll die it's probably because you're lacking in the endurance either muscular or cardiovascular, both of which you will eventually build up.

What does /fit/ use for scheduling? I'm currently juggling my phone's calendar but I hate it doesn't automaticaly play an alarm when it reaches my fit appointments.

>>129521

How many weights did you get for 20 bucks?

Those dumbbells are supposed to come with rubber rings that you can fit into the grooves on the screws. The tensile force from the rings keeps the screws from unscrewing by pushing against the it towards the ridges on the bar hand. You can probably get some from ebay or a sports equipment store for cheap.

>>129524

for the jaw.

>>129523

> rubber rings

> it's right on the fucking image I got off the innernet

Feel pretty dumb now that I see them.

Got 40 pounds worth of dumbbell

2 10s

4 5s

And zero rubber rings on them. There's a big5 close to me so I'll just pop in later and ask if they got them.

fuck shopping today and tomorrow, I'll just do 5 reps, re-screw, then rinse and repeat

>>129531

Pretty sure you're trolling now, as you've gone from one extreme to another like you don't understand how to stand up straight in a neutral pose.

Do erections increase testosterone or deplete it?

Should I see a lewd photo of a bikini clad whore before I hit the weights?

>>129593

I have tried lifting to porn more than once. Results were inconclusive, but the project was fun nonetheless.

>>129618

>not lifting live while webcamming with a colombian trap

>>129645

Hhhhhahahahaha

>$16

Bruce can't even where a medium

>>129620

I shouldn't know who you are talking about, but I doing dong doodly do.

>>129662

>>not posting prison bod

Well you see, I was 230 pounds before prison, and working on bearmode at the time. Then I was arrested and lost a total of 61 pounds in prison due to starvation. My body was quite literally turning my muscles into sugar to feed my organs.

My last year though they transferred me to a decent camp, and I joined the prison kitchen specifically to get into shape, and in there I managed to gain back about 20 pounds. So I'm still underweight, at least in comparison to how I used to be, and definitely shy about it.

>people complement my body occasionally still, which is okay from the assload of calisthenics I did in prison

>they have no idea how much bigger I used to be

Should be joining a gym again finally tomorrow. The damn owner is almost never there because he's a coach at a local high school and he doesn't have any other employees that can sign people up. I have no idea how he's running a successful gym.

<also considering getting a Make America Great Again hat

DO ghetto workouters lift weight behind cams?

>>129593

Sexual arousal does improve athletic performance, as does pretty much any emotional arousal. There was some study a while back about this. I've tried it myself and I definitely had good results. It's not that it makes you stronger but that it numbs some of the mental feedback that tells you to stop. Would recommend for anything where you don't need a spotter to stop a failed rep from killing you or destroying equipment.

>>129666

Just wear a plain baseball cap, you sperg. You're already lucky to get hired after committing a serious crime, so don't rock the boat.

I heard of an inmate who does 1K burpees a day.

What would my body look like if i regularly did 1K burpees a day?

>>129760

Not very impressive. Calisthenics have a very shallow upper limit to strength gains.

>>129659

>Don't want to be giving off those mass murderer vibes to all the young chicks I work with.

Do you want to fuck them, or not?

>Yeah, I just got out of prison

>Oh really? For what, anon?

>Uhh like murder and stuff, but it was an accident lol

>Wow! Uhm.. do you want to come over for coffee? ;3

>>129645

>sweating profusely

It was a penal colony for a reason, m8

>>129766

>And why doesn't the fucking top slip all the way off! I see this shit every damn time I'm here. Please, someone…. Tell me… TELL MME I CAN SEE HER NUDES SOMEWHERE!

She'll let you see them once you get your total up to 1000lbs. Maybe.

What's the best way to divvy up a full body workout into three days? So far I'm doing this in super sets. 3 different exercises per muscle group.

Day 1: Chest/Triceps

Day 2: Biceps/Shoulders

Day 3: Squats/Back

>>129776

I meant lower/upper back.

Coincidentally, I split my routine in 3 working days as follows:

Chest/shoulder/tricep

bicep/back

legs/glutes

My advice, as you may already know, is not to include in your super sets isolation exercises in general, specially not bicep/triceps until the end of your workout when you're done with your compounds and you can spend the remaining energy killing those guns

>>129782

sorry for this but

>how do bodybuilders get enough food over there?they ear rats or dead dogs?

>>129769

Yeah, I need to start dropping the prison bomb more. When they learn about that it'll change me from being a loser in their eyes to some kind of rugged, dangerous badass.

>asked a girl how old she is yesterday, because I think my judgment on age is way off

>she squeaks back and stutters when she tells me

Not sure if good thing. I explained I thought she was much younger than she actually was, and she thanked me. Really I'm just trying to make conversation at this point, I haven't even talked to a woman in so many damn years now.

>>129809

Without the right genetics, getting fat would counterproductive since you'd just get fat everywhere else. You can get the distended pregnant bodybuilder belly by copying the pro lifters that have them. On the top of my head it can be caused by using peds and eating high volumes of food, pushing out on your stomach during heavy lifts.

Is there a convenient way to keep track of my calorie expenditure during the day?

I work as a mover and some days I sit in a truck for 6 hours or more doing nothing, others I'm walking up and down stairs all day carrying anything from 20 to 200 pounds, sometimes more.

I've been eating at 3100 calories or more a day and have gained 7 pounds over 6 weeks. Or am I expecting more than I should, bulking at a 35/45/25 % macros of fat, carbs, and protein, respectively, though I'm thinking of increasing the protein intake.

>>129928

Get myfitnesspal. Its pretty complete for tracking various foods and the scanning doesnt suck ass.

Is it better to do one area a day or whole body? I stopped going to the gym after almost a year of irregular visits. I just bought a membership again, but am wondering about this. I used to do Sat: Cardio, Mon: legs, Wed: core

Fri: Arms and upper body. Is this efficient only working one area per visit or is it better to not leave a week between workouts? am skinny so just looking for muscle building not weight loss. Not sure if that's important

>>129970

>shitpost

I'm trying to make it anon, just give me a yes or no; is it better to segment body parts into separate days?

>>129973

>>129977

Can you really imagine just doing squats in a day without doing some pushups and sit-ups? COME ON!

>>129969

Each muscle requires 2-3 days rest before being worked on so focusing on specific muscle groups a day allows you to work out on consecutive days. Your body has a limit on however much you can lift per day so you get in more time per muscle group this way.

To effectively tire out a muscle group and get a balanced form you should be incorporating several different exercises per muscle group and that might not something you'll be able to handle full body. When you split up your exercises consider which muscles are used in compound exercises, which ones as stabilizers etc. so organize accordingly. For instance you need functioning triceps to support a bench press and biceps are used in some shoulder exercises so you can do biceps/triceps in the same day and shoulders/biceps in another.

>>129956

I use SimpleMacro to keep track of calories in, what I wanted to find was a way to keep track of calories out.

>>129969

Break it down into pseudo-Olympic [A], Legs [B], Push [C], Pull [D]. Power cleans with BB and 1 arm db power snatches are your pseudo oly lifts.

Exercise 6 days a week. W, X, Y, Z, X, W, [free].

>Each day you do the first compound in a 5x3 setxrep scheme at 80-85% tested max.

>Second compound you do 3x8 at 60-65% tested max, going for an explosive concentric and slow eccentric (about 3-4 seconds).

>Third compound you do 3x20 at 45-50% tested max. Start 5s eccentric and concentric, slowly speeding up till you're going for maximum speed in reps 10-20. Work on keeping the speed up with good form.

>Fourth compound you go for 3x25 at 35-40% max and just try to help your muscles recover with the light weight.

Do AMRAP for the last set of your exercises in compound 1, 2 & 3. For each compound, perform an isolation accessory at either 3x20, 45-50% max if in the first half of the workout or 3x8, 60-65% max if the last half. For A alt power clean and 1 arm db power snatch. For B alt deadlift and squat. For C alt bench and ohp. For D alt pendlay row and wide arm pull ups. For pull ups, use one of those machines that help you do the movement or switch to lat pulldown if they don't have that machine until you're strong enough to do high rep pull ups.

W = ABCD

X = BCDA

Y = CDAB

Z = DABC

On your free day, walk around and be somewhat active so your body recovers. Buy a daily multi with a shit ton of magnesium, zinc, and phosphorous in it. In the morning put all the hot spices in your spice rack in a mug full of sub-boiling water and let it steep then drink; you should have turmeric, red pepper, black pepper, curry powder, ginger, and whatever else that's 'hot-spicy' in the tea. At night, put all the 'cool' herbs and spices in a tea. If you don't own many herbs or spices, buy a big set. Stretch after you workout, always. Do something to loosen you up such as foam rolling, light tumbling and rolling (think preschool gymnastics), rocking yourself on your back or belly, etc. Generally, if you're eating till comfortably full, you aren't eating enough, so treat eating like training and go Goku.

>>130045

Forgot to mention progression. Each week add 5 lbs if push/pull, 10 lbs if oly/legs (db is 5 lbs). Take a week off every 5th week and do a sporty activity instead. Perform a core exercise for the complementary isolation for the oly compounds.

>>130045

Alternate adding a set or rep (6x3, 3x9, 4x20, 4x25) and adding 5 lbs minus the added set/rep for OHP.

>>122606

It worked!

Hello /fit/, I was wondering if this board had any info graphics on how to get rit of pain naturally? It's everywhere from the top of my head, throughout my bones and joints, to the bottom of my heels. Normally my mother would rub my joints in times like these but she's dead, along my father. I have no close friends to call other than those who I speak with on /pol/. Finally, I can't afford to go to the clinic because I can't get out of my apartment due to my pain. What do I do? Please, any, any information at all, would be greatly appreciated.

>>121422

Archive for the past threads ?