938f50 No.132612
So, let's see how much /fit/ helps. Pic related.
WEEK 1
0a619a No.132613
you're beautiful man pedro
9f717a No.132615
The weight isn't an issue.
The fact you're flaccid, it is.
938f50 No.132616
Pedro her… I mean, OP here, yeah I actually know I'm fat AND flaccid, so I'll be on a diet and hit the gym, let's see what happens.
Thanks in advance for any tips and comments.
P. S. 86+ kilograms = 189.6 lbs.
e76967 No.132626
You should be self-determined.
973a84 No.132631
Did you eat Taco Bell instead of real Mexican food or something?
938f50 No.132632
>>132626
I think that's the key of all this man, noted.
>>132631
In fact, it's the opposite my good man, TONS of real mexican food. Enchiladas, Tlacoyos, Gorditas, Quezadillas, Tlayudas… Great, now I'm hungry as hell. But I'm doing this!.
14544b No.132646
Congrats, Pedro, maybe you can kill some politicians when you're whole family follows your lead.
c4579a No.132654
9b7c29 No.132689
>>132612
Good work on making the choice. Now just stick with it?
How tall are you? I used to be 90 before losing weight, and I sure hope I didn't look that bad. But I probably did. Oh well.
938f50 No.132694
Thanks again for your comments, eating salad right now, NO TUNING BACK.
>>132689
I'm a midget, 5' 7".
1165d8 No.132740
Been a while since my Mexico times.
Isn't getting fresh vegetables relatively easy? I always could find stuff on market days and not just fried whatever.
973a84 No.132748
>>132740
Mexicans should be more likely to have access to decent and varied tropical fruits. The biologist Ray Peat lived in Mexico for a time and taught at some of the universities there. He said some good things about food availability and freshness, such as liver only being available on the day of slaughter as it was traditionally unlike the overwhelming trend of aged meats in the U.S. He's in his 80s, so I dunno if the food industry went down the shitter there by now.
Somehow I doubt OP was eating fruits and occasional liver though. Lime treated corn seems like a decent staple.
41cf83 No.132754
best of luck my man
I am also in your range (81Kg) and been working out for two weeks, four times a week now
no ragrats
938f50 No.133203
UPDATE:
I took the pictures for this week but no progress (at least not visible I think), the scale remains the same, no gain weight either, that's good.
Things I did this last week:
—change my diet completely, no meat that wasn't chicken, turkey, tuna.
—no desserts, I don't smoke nor drink alcohol or soda, it's all water.
—the first day I went to the gym, the instructor told me not to go full retard and excercise everyday 4 hours, to take it slowly, so I went 3 days first day 4 excercises, second 6 excercises and third day 6 too.
—walked 14 km (8.6 miles).
Just a little consideration here, my instructor told me the progess is not like tomorrow you are model so I guess I'm ok.
WEEK 2
938f50 No.133299
UPDATE:
After 3 days going to the gym and excercising a little bit more (more weight, more reps, more exercises), the scale moved. No fisical change tho (I think) anyway I promise pics this monday.
fddac1 No.133306
>>133299
What the hell are those socks
d2257e No.133325
>>133299
>toe socks
Are you a preteen girl?
2c42fc No.133327
>>133299 el checko el dubos
Are you tracking calories?
And take body measurements. Waist and neck. Those will change the most as you lose fat.
You’re gonna make it pedbro
938f50 No.133331
—yes, toe socks, are warm and feel good.
—Sorry for my awful english. I'm not perfect, english is not my native language. Guess I'll have to train my english skills too.
—I'm not tracking my calories, but I'm not eating something that says "NO calories" because I read that calories are like body fuel, BUT I'm guessing I'm not consuming a lot of them because I changed the menu, you know, salads and all that.
BTW, not eating the "occasional" junk food or the "you've done well, you deserve a little something" lol. I'm really doing this guys!.
This monday I will upload picks adding measurements
3856b5 No.133334
>>133203
>—change my diet completely, no meat that wasn't chicken, turkey, tuna.
any type of meats are fine depending on what macro ratio you are trying to get
>—no desserts, I don't smoke nor drink alcohol or soda, it's all water.
Nice. You Just solved the biggest gains goblin right there.
>—the first day I went to the gym, the instructor told me not to go full retard and excercise everyday 4 hours, to take it slowly, so I went 3 days first day 4 excercises, second 6 excercises and third day 6 too.
I started with 1-2 hours 5/7 days a week, but I just did cardio. Wouldn't recommend that for everyone though. Just keep doing what your instructor says.
>—walked 14 km (8.6 miles)
Try to jog if you can, but if you are just starting out walking is fine.
3856b5 No.133335
>>133299
average weight cut rate for a fatty is about 1kg a week anyway. Doing good lad
42b5df No.133444
>>133299
>>133203
dude, it took you years to get 20+ pounds over your ideal weight and you want to see results in literally 7 days? you're setting yourself up for failure.
if you're making minor changes to your diet to cut out all the obvious garbage AND going to the gym regularly you will probaly not start to see any weight change for months and months because you'll be putting on muscle at the same time you're losing your fat. It's the biggest morale killer when people start to make lifestyle changes, so just keep that in mind.
Good luck.
588d0e No.133455
>>133444
>dude, it took you years to get 20+ pounds over your ideal weight and you want to see results in literally 7 days? you're setting yourself up for failure.
<WEEK BY WEEK
< Just a little consideration here, my instructor told me the progess is not like tomorrow you are model so I guess I'm ok.
Dude, when did I said I want results in 7 days? this is a WEEK BY WEEK thing, take it easy, again I'M NOT expecting changes from one day to the other. I'm just trying to keep you all update like when the scale moved and why wasn't pictures the past monday.
<TONS of real mexican food. Enchiladas, Tlacoyos, Gorditas, Quezadillas, Tlayudas…
>minor changes to your diet
<—change my diet completely, no meat that wasn't chicken, turkey, tuna.
—no desserts…
The other thing about the weight and getting muscles and how I'm not gonna see it because I might lose weight but putting on muslces on that you might be right but I'm not on my average weight I'm fat so I think I'll lose weight and there will be a point where there is no more to lose but the flaccid parts will dissapear.
To be honest with you and you all, I'm not exactly expecting anything, it's like going to a movie that you don't know, let's say a foreign movie which you haven't seen the trailer, you just sit there and let the movie tell you a story, here is almost the same, I have a general expectation, you know, just not being a fat flaccid slob, but I don't know the rest of the story, I'm already at the beginning of the movie I don't know what comes next.
Again thank you all for the support and SORRY about my awful english.
Updating this monday.
42b5df No.133484
>>133455
don't want to appear antagonistic , but when you posted the scale moving like less than a centimeter, i mean the scale can fluctuate MORE than that day by day just based on water weight, ya know? carry on, anon
588d0e No.133498
>>133484
You are completely right, but here is the thing, as I told the other anon this will be a week by week thing, so expect any update and if I'm really doing this, in a few days I'm really sure we all will be able to compare the progress. Now every update is given before going to the gym and after breakfast, so I'm trying to update with the same conditions everytime because if now I update AFTER going to the gym maybe one Kg. will be lost and I could just tell you all OH LOOK I'm awesome! but in the same day after lunch and dinner that Kg. will be there. BTW I'm updating today, give me a sec.
a56db4 No.133564
>>133509
Pedro i hope you don't just weigh yourself every week, you have to do it daily, without clothes, after waking up and after pissing. Bodyweight heavily fluctuates because of the food in your stomach and water weight. I also hope you track everything you eat including oil used for cooking and adjust your deficit if necessary. Don't eat out and ideally do IF 16:8 or more.
Also you obviously look like shit, it'll be a while until it gets better, keep going, just don't have high expectations for the next month or two. I've heard you can get fatburners easily in Mexico, maybe look into getting clen or albuterol if you're okay with the sides.
fb25c8 No.133571
>>133564
<clen
>Recommending something that could kill him when he isn't even that fat or on a deadline.
The only reason to use clen is if you're a competitive bodybuilder or pro athlete that needs to a make a weight class. Or I guess if you're so fat that you're literally at risk of death.
At most maybe consider an EC stack mostly to help curb appetite but clen is just going to far imo.
>>133509
Paco just keep at it you might not see drastic changes on the scale even from week to week but so long as you stick to your diet and routine you will make it.
435df9 No.133674
>>132754
one month of progress I guess
tried to be consistent with waking up, pissing, drinking water, then taking pic
435df9 No.133675
>>133674
make that two weeks
where is my mind?
60688a No.133691
I think I'm going to join in on this. I think a little public humiliation I mean encouragement will help me stop being so damn lazy and try again. I don't have a scale so I only go by inches. Have been recording my inches for a few years now. I managed to get my gut down to 34 inches last year… then I started to work at a bubble tea shop. I got back to 38. I KNOW I can do it. I've done it before. But damn I am lagging
1e7e96 No.133692
>>133691
Anon, just get a scale.
8e14c3 No.133697
What's your height? Cut all the sugary crap and eat animal protein and brocoli. Skip the rope for cardio too.
Buena sorte Pedrito
60688a No.133706
Well its sunday here which is the best day to start a week record
Im at (in inches)
35 chest
32 waist
38 belly
37 hip
22 thigh
8 push ups
1e7e96 No.133710
>>133706
Chris chan, is that you?
81bf3d No.133733
UPDATE:
I'm at 84. the same size, I don't feel any change but compared to the first week I'm 2+ kilos down so, I guess that's a progress.
But I think this is going TOO slow, that's it, I'm going full retard with the work out… well maybe not full retard but I'm adding more weight, more reps, and I'm going to the gym monday to sunday, keeping the same diet or maybe I should add something depending on the work out I guess.
1cebb1 No.133751
>>133706
Height? Weight? What's your workout plan?
Come on you newfags need to post what you're even doing so that I can criticize you.
b0b93e No.133755
>>133733
I find that adding more reps always makes me far more sore than adding more weight, so be wary of that if you're going regularly.
2c2c47 No.133788
>>133755
I find that adding more reps bleh blahblah bleelhlelehehebhbhbhblblblabablableaeaehheeh
Shut your dumb face
81bf3d No.133876
Small update:
Sneezing a day after working out rectus abdominis and obliques is painful…
Since this last monday (if you have been following this) I decided that I was gonna push it a little bit harder, so I added a little more weight and 3 or more reps, well I have been doing it and although I feel a little sore I also feel some parts of my body pretty good, like really worked out I haven't checked the scale yet but I can tell you that I think there has been a LITTLE physical change, I mean I don't look like fucking captain america but I think there has been a change. Now the bad news…
Family came to have lunch yesterday and in mexican traditions, well TL;DR: abuela (grandma) cooks A LOT of food for all the family, I told them that I was on diet, no one believed and if you are a real mexican then you know that YOU CAN'T SAY NO to grandma's food or you are out of the family, so I HAD TO eat mexican food, I really hope this doesn't take me like 3 steps back, anyway I'm NOT quitting this and I will still doing more weight and reps. I'm just waiting for this monday update.
Again, THANK YOU ALL for your comments and suggestions, I read them all.
fddac1 No.133880
>>133876
Don't let your family be gainz goblinz, jose
7f01bf No.133882
>>133876
lol Pedro, you're like a bulimic teenage girl. You've been trying to lose weight, but the guilt mindset weighs down on your soul.
d0045e No.134052
UPDATE:
I think there was a physical change! I'm so happy. My instructor told me not to push my self, but I did and here are the results, I'm not saying not to pay attention to what they say but I know my limits, besides not one day I was sore because of the work out, I KNEW this was going too slow, so I just add a little bit more to my routines and it worked, yes I'm a little bit sore right now, but no big deal, this week I'm not adding more weight nor more reps.
If you have been following this, you knew I ate mexican food, a lot TBH, so maybe this week will be better.
Today the gym is closed because of an earthquake (google it) that happened in the morning, tomorrow it's all good to go.
c5c76c No.134053
>>134052
Exercising in the sunlight will make the gains faster.
60688a No.134069
Not much to report but what do you expect from just a week. Was feeling good because for a few mornings i would measure 36 inches on my belly. Still maxing out at 37.5
We finally decided to shut down the bubble tea shop, for now. The good news is i wont be exposed to all the sugary drinks anymore. The bad news is the shop is closed.
Weather is getting better and the air outside doesnt hurt my face anymore. Will be able to jog again. On Wednesday and thursday i spent most of the day walking around which is a great improvement from being stuck in the house.
3d170b No.134084
>>134052
Damn pedbro you look like you’ve made some progress.
Keep it up.
d0045e No.134127
Update:
Fever 39ºC (102.2ºF).
No gym today maybe not tomorrow either, sorry, but I'm not giving up, god damn it! I lost weight and inches, and I was so into this, anyway, I'm not overeating either.
80409b No.134135
>>133306
socks are good
split toe socks are great
tabi socks are FANTASTIC!
Try them (at least once).
80409b No.134136
>>134127
You can lose a kilo a day with a fever.
Feels like shit, but you shed weight fast.
d0045e No.134351
UPDATE:
This last week was awful, I just went 2 times to the gym, because the earthquake and I got sick, no changes, no progress but also didn't gain weight, this week as planned before, I'm going to the gym ALL days.
A little question here, should I try the HIIT workout? does it works?.
Thanks in advance I'm really really sorry for this horrible week because there was no progress.
e22e57 No.134358
>>134351
Don't do HIT until you've mastered proper form.
4a6b9e No.134522
Little update, oh yeah! this monday will be SO awesome!.
314491 No.134538
>>134522
Excellento
About 4 kilos in a month.
4a6b9e No.134572
>>134538
It could have been more TBH, but I lost a week because of the fever and the earthquake, but as you can see by now, NO EXCUSES, I keep working out haha. I just hope I have physical changes tho.
314491 No.134573
>>134572
stick with it. remember its a life style change, so its not about trying to get there asap. its about implementing a new way of living. once you live better then you'll see all the positive changes in you body.
e1e255 No.134690
>>133706
>Mantits.
I'm fuckin 106 kg and my chest is smaller than yours. Then again, I don't look like someone who weighs that much for some unknown reason.
4a6b9e No.134770
UPDATE.
OMG, I think I really got changes!.
a3a44b No.134771
>>134770
Nice, your posture has gotten better too
899997 No.134786
>>134690
fat vs muscle. Even if you're not ripped if you have a bit of muscle you'll look a lot better with some extra weight then if you're just a fat cunt.
>>134770
Looking good mexibro
4a6b9e No.134819
UPDATE:
Went to the hospital, I began feeling so tired and dizzy at the gym, instructor told me I need to eat more, obviously not more junk food and stuff, just more of what I have been eating (vegetables, fish, seeds…). So tomorrow I have to stay home, drink a lot of water, eat and relax. I guess I deseved this I push it to the limit, still not giving up. See you all this monday.
73553b No.134822
>>134819
Get your nutrition in order. Find you’re Tdee and eat at a slight deficit.
At your stage you can do body recomp so don’t worry too much about cutting.
Otherwise you burn out. Most people burn out from a cut after 6 weeks and then binge.
4a6b9e No.134826
>>134822
Yup, you are right, they told me I was having an incorrect diet, sent me a new ones accordingly to my everyday needs. Thank you man.
3856b5 No.135143
c8ac69 No.135145
>>135123
Keep sticking with it mexibro
b0b93e No.135157
Going strong, mate. Keep up the good work!
f1fb7f No.135161
>>132612
Love you Mexibro. Would totes let immigrate legally.
7cb917 No.135205
>>135123
nice weight loss, keep it comin bro
e9b44a No.135226
We believe in you, Pedro.
>>132754
>>133674
what's your routine? you cutting on some nasty junk food as well, right?
>>133706
>>134069
pushups alone won't help you one bit, unless you do a freakishly large number of them, even then it wouldn't get you to lose weight. go on walks throughout the day, slowly increasing the distance, if you've got a pet dog even better because then you have someone to compete with (see the first one who gets tired, etc), and only after a while start actually jogging
9a062e No.135243
>>132612
You inspire me cabrón, I shall hit the gym tomorrow morning.
60688a No.135291
>>135226
That's not my routine, that's just a number to gauge my strength over the weeks/months to go along with the inches measured.
I tired jogging with the dog a while ago few times. Shes too much of a fat bitch and holds me up trying to sniff everything. I got out with the baby carriage when the weather is warm enough. Nature currently has pms and cant decide winter and spring.
I know a missed a week or two cus i didn't want to bother with no progress. But was looking forward to this sunday because finally progress.
60688a No.135330
Well here's that update. My measurements are pretty much the same. With more warm days I am able to go out and jog more aside from the indoor work outs. Now I can do up to ten push ups.
The major part is I am finally over my sugar addition. Damn its always so hard. But for once I feel normal. I'm not thinking about food 24/7 like before. Like seriously i always had that urge pulling at my physically to eat. Now I can walk around in a store and not want to buy shit to eat. I dont know how else to discribe it, it was like my brain was always panicking. Its stupid how mental it all is.
5f2411 No.135353
UPDATES:
— A cousin just saw me and thought I was sick because I was losing weight fast, THAT is just inspiring AF. I REALLY want to keep it up.
— I NEED A BELT AGAIN!
— So far I can tell you all (screen-cap it if you want) that /fit/ works even better than I thought, in just 2 or 3 months I had a progress I didn't even thought to have IN A YEAR. It's all in the stickies. No excuses, if someone is not losing weight and gaining muscle here is because of poor decision making and not following what the stickies say.
— Every week I feel less and less sore and more and more strong.
— Still no junk food or sweets.
—I really don't know what to say to you all the people that comment and cheer me up, I love you guys, I read all comments, sorry if I can't reply to all but you know, life, work, family, bills, GYM.
Again I read all comments, love you all, see you next monday.
84d3f3 No.135363
>>135353
You get it my dude. Have a bart meme since I know you guys love these things.
>>135330
Make sure to do a before and after of your tits, see how much your bra size drops too
899997 No.135364
>>135330
>The major part is I am finally over my sugar addition. Damn its always so hard. But for once I feel normal. I'm not thinking about food 24/7 like before. Like seriously i always had that urge pulling at my physically to eat. Now I can walk around in a store and not want to buy shit to eat
>Its stupid how mental it all is.
Feels good to get a handle on your cravings. OMAD/IFF helped me out a ton with dealing with that shit as you get used to shooting down food outside of your feeding window so it eventually becomes second nature just to ignore the things you used to crave. What was your starting weight and goal weight?
>>135353
Looking good fam. I've been losing 1kg/week steady for the past couple months and it really does feel great to get it under control.
55b60c No.135366
>>135123
You're an inspiration for my fat 250 lbs ass.
ae07ed No.135435
Bit late, but I'm starting this shit now too. Pedro is fuckin inspiring.
Start: 21MAR2018
Wt. 204Lb. (92.5Kg)
Ht. 5ft 8in (1.7m)
24071d No.135457
>>135435
Lmao there's no fucking hope for you
sorry m8
2a4992 No.135458
>>135457
Niggerfaggot please. I said I'm gonna do it. Therefore I will.
24071d No.135470
>>135458
No man you don't get it.
You won't get rid of the tiddies.
When you get rid of the fat, you'll get a bunch of loose skin on your waist & the tiddies will stay there.
You have tiddies because of low test & high estrogen, not fat.
Losing weight/ lifting/ whatever won't help.
You have gyno.
4everShitPhysique
24071d No.135471
>>135435
Pedro has a normal chest (no gyno) & can look pretty aesthetic in the future.
f35997 No.135477
>>135353
Keep it up. By summer you’ll be El Chado.
>>135470
Not always true. I had a giggle pair of moobs but when I got lean enough they flattened out. Now I have the DFC of a loli.
24071d No.135480
>>135477
Never had the obese experience in my life.
What does it feel like anon?
(A skinny twink trying to put on some muscle)
f35997 No.135482
>>135480
It’s awful. Everything is miserable.
And the worst are the girls. They hate you. But for some reason they fuck other fat guys but won’t talk to you.
Hadn’t seen my benis since I was a tween.
24071d No.135483
>>135482
Damn.
I heard when you lose a lot of fat(after being obese) you get killer calves & lower body. Is that true?
f35997 No.135485
>>135483
Only if you work em out. Lot of fat guys have big leg muscles to start. Mine are okay. But I do a lot of running and calf work.
5f2411 No.135722
UPDATE:
ok, so far I'm still the same as the last week, no changes TBH.
In the pic I show you a pair of pants I couldn't wear in January because too fat, now I need a belt (in the background can be seen). I'm so fucking happy.
In the other hand, this week will be kind of bad because the holy week begins and this wednesday, thursday and friday will be no gym and family will be visiting us and we will eat like pigs and in case you didn't read it before:
"Family came to have lunch yesterday and in mexican traditions, well TL;DR: abuela (grandma) cooks A LOT of food for all the family, I told them that I was on diet, no one believed and if you are a real mexican then you know that YOU CAN'T SAY NO to grandma's food or you are out of the family, so I HAD TO eat mexican food, I really hope this doesn't take me like 3 steps back, anyway I'm NOT quitting this and I will still doing more weight and reps."
Now this time will be 3 long days of no gym and eating like a pig, but I still have a treadmill, EZ bar and dumbbells so I might not get that bad… right?…
e22e57 No.135723
>>135722
Just don't eat so much. Talk more at the table so you spend less time stuffing your face. Get a bunch of small portions and eat them slowly to not appear rude if you must.
cc0e1d No.135735
Mexican bro! Go! Go! Mexican bro! Go! Go!
37d1cf No.135736
>>135722
Get some extra cardio in. If no gym then go for a jog. Or do some body weight stuff.
Also eat less before the meals. If I know I have a big family meal I cut a few hundred calories earlier in the day.
Avoid the really unhealthy stuff. Pass on those high calorie carbs too. No beans and rice. 2/3 of your plate should be veggies.
Holidays are the worst for a cut but you can make it.
37d1cf No.135737
>>135722
It is a great feel when you can fit smaller pants. Had a pair for years I wanted to fit into again. Then after 2 months of cutting they were way to big.
5d49f1 No.135815
>>135435
Update. I managed to drop under 200. Still a fat fucker. Sad.
5f2411 No.136100
Update: like 2 steps back… I gained weight, it was a disaster, but I take this as a challenge. Adding more cardio this week to see if I can keep progressing. See you all this monday.
f8b633 No.136104
>>136100
Keep at it, mistakes happen. It's a marathon not a sprint.
e22e57 No.136105
>>136100
It might just be water weight. You can't really tell in that short amount of time. Drinking more water causes your body to retain less so try to be consistent with that.
336e4e No.136118
>>136100 (el checko)
Weight is gonna fluctuate. Some times when you eat a high volume regardless of kcal you gain some weight temporarily. 2lbs of broccoli is still 2lbs regardless of kcal.
91147f No.136205
The eternal gyno. Not sure if I give a shit though. It's probably easily fixed with plastic surgery.
e5badb No.136206
>>136205
I've seen way worse bud. All up to you to figure out if surgery is worth it though. Shit's expensive unfortunately.
91147f No.136207
>>136206
How spendy are we talking?
3e850b No.136209
>>136207
I have gyno too man had it even at 165lbs 5'11". $5000-7000.
546741 No.136228
>>136205
I’d be more worried about your boner.
Just keep lowering your bf and it’ll reduce.
0e60df No.136233
One day I will quit pizza.
546741 No.136234
>>136233
Just get the smaller sized ones. My chest pizza is a 9” lottzs mottza. 1050 kcal and 100 g of protons. Can eat one and not kill my totals.
2b5259 No.136235
>>136233
Make "pizza crust" out of blended cauliflower and egg whites (and hot sauce / spices if you like) to majorly cut out shit-tier calories: blend then 1-2cm (~1/2") thick on oil-sprayed parchment paper on a cookie sheet, bake 175c (350f) for like 45-90m or possibly longer (check every 30m). Take out when solid but not crunchy, then make layers with sauce or cheese or whatever in-between 'til it's thick enough to top with more sauce and/or cheese, meat and veggies, or whatever.
91147f No.136244
>>136228
That's not a boner man. It's just a magnum dong.
90b1bc No.136383
My back looks alright but my front/chest is kinda shit
How do I fix this?
60e152 No.136386
>>136383
Unfortunately you seem to have a mild case of sunken chest. Not much you can do about that one but don't worry its honestly not THAT bad.
Your biggest problems actually seem to be small pectorals and excess belly fat. Now to be clear I'm not saying you're at an unhealthy weight just not lean enough for an aesthetic front torso. As for you pecs you need to focus on hypertrophy meaning 12ish reps per set. If you don't currently do bench variations such as incline/decline you should try them.
3e5c29 No.136389
>>136383
Breath deep then use internal pressure to force your chest and upper abdominals to expand outward. Crack your fucking ribs til that sunken bit pops out like a dent in a car.
Internal pressure in general will help build aesthetics, especially in the front. Do some fucking push ups, dips, sit ups, russian twists, heavy OHP and farmer's walks with very heavy shit. If we're talking home gym, DBs, then stand on a bar or something and static deadlift so you can get that internal pressure generated. Isometrics are also very good, just tense your whole body as hard as possible, focusing on the front (which is weaker than the back and thus should get a better workout). Going at 30 - 50 % effort for long amounts of time is also good, doing a 70%+ every once in a while in a day.
I'm the OP in the Personal Challenge thread and mostly do isometrics. If I get a muscle cramp it's because I'm hitting a weak point without a warmup, and consider it a good thing mostly. I'll do isometrics over long periods of time or throughout a day, usually moving slowly through basic movement patterns in order to stimulate it at different lengths and for useful motions, or in different basic postures.
Stomach vacuums especially though.
90b1bc No.136390
>>136386
Thanks man.
>>136389
hmm interesting
84d3f3 No.136398
>>136383
You are basically at the same stage I am at, I call it "skinny musclefat".
Things that have been helping me to progress is just to remember that bench press is not the only chest exercise (even stuff like pushups can help especially as a burnout)
90b1bc No.136399
>>136398
Does that mean we're making it?
I definitely need to expand my chest exercises. Will be looking into hitting incline/decline with more frequency like ^ anon suggested. Pushups for a burnout is a good idea, I usually limit my bench to 6-10 reps. I think it's decent for strength and some size, but not for definition it seems.
78c3fb No.136400
>>136399
There is no exercise that increases muscle definition, you only get definition with lower bf%
3856b5 No.136408
>>136400
or higher muscle mass
90b1bc No.136429
>>136400
Yeah, more or less meant developing more lean muscle.
5f2411 No.136495
BIG UPDATE!
I think I'm back on track!
Promise new pics this next monday. It freaking works, I added some extra jogging and it freaking works.
00a9f3 No.136507
I want one of these threads except the guy gets fatter.
1dd969 No.136560
Wednesday check-in. Not much progress.
What do?
e5badb No.136566
>>136560
Keep doing what you're doing, but either add more cardio or lean out a meal (or both). Going by your last weigh in, it seems like you're losing half a pound a week. That isn't terrible, but losing a pound a week would still be healthy and definitely more encouraging.
4d988d No.136833
UPDATE:
Here it is the every monday pic.
—I seriously can't believe I lost more than 10 cm (3.93 in) of my waist, maybe it was more because I began to measure a week or two before I begin all this week by week thing. I can't tell you all how happy I am right now.
—On the other side, I think I gain one kilogram, 2 days I couldn't went to the gym, I had to go to other state (because of my job) and I stopped with the extra jogging and cardio stuff, I guess that was the problem.
—About my physical appearance I don't know how much I have been progressing I guess It's going good but I can't seem to see the difference, also I'm stupid so I guess you are in the other side and you can actually see if there are some changes.
—I really really want to hit the 10 kilos lost either this week or the next, NOTHING gets me more excited than that.
—At this point I think you will be able to tell me what other parts of my body need work out so, a little helping hand will be awesome. Thanks in advance for that.
—I have seen there are some other guys trying this week by week thing too, to all of you, good luck, keep working on it, DON'T EXPECT changes from one day to the other, keep working out!
Once again, I read all your comments, thank you all for your support and YES /FIT/ WORKS!.
1165d8 No.136843
>>136833
I've gone through your thread Pablo and I said fuck it I'm going to check in.
Today on Monday, I weighed in at 209.8 lbs down from a fat sad 217 2 months ago.
Waist is 38.5in / 98cm.
Pic related is me and the home gym I've scrounged from half yard sale half trip to Big 5 last week.
I've cut sugared drinks and I'm happy I've gone down 8lbs, though I need to learn how to man up say 'No, I'm not eating all the leftovers nan"
aa1e63 No.136891
>>136843
Good luck bro, I can say I've been there. Before /fit/ I was up to 210 with a 39.5 inch waist. Just keep reminding yourself that fat is inconvenient.
3a88e1 No.136892
>>136843
> Just keep reminding yourself that fat is inconvenient.
damn fine banner waiting to be made
1436d3 No.136895
>>136833
Great job, OP. You now vs. You then is a big improvement. KEEP IT UP
3c83b9 No.136929
Checking in again. Just started working with weights. Still sore from yesterday. Feels good.
826421 No.137186
Unfortunately, due to it being a duty day, can't do a picture check-in. I did check this morning though, and I'm around 188.8 Lb. Not sure what's going on, but I'm not losing weight anymore. I got as low as 186 and now it's sorta stagnant.
42ff1c No.137537
>>136205
You look pretty fucking hot tbh.
Don't listen to the haters.
42ff1c No.137543
>>137186
You probably built muscle and drank more water than usual. Remember that the point is reducing your body-fat ratio.
5ae735 No.137780
I've been slacking a bit when it comes to posting. Here's the update.
Over 20LBS have been lost since day 1. Due to an upcoming Physical Readiness Test (Navy bullshit.) I've had to prioritize core workouts as well as cardio. I've got my mile run down to 6.5 minutes. Shit feels a lot better when you're not a morbidly obese fuck.
7a5b1d No.137831
>>137780
If you think it feels great now, wait until you get below 10% body fat. Don't forget to lift hard though during your cut to minimize those losses.
88526e No.137838
>>137780
nice progress bro, keep it up.
you look around 20 % BF, you could probably lose another 20 pounds and get ripped or focus on muscle growth stay at the same weight.
try to track your BF. its a better measure of progress at this point.
a980cc No.138239
First time I've really excersised on my birthday. Also realized that beer almost killed my progress.
>>137838
I don't have a body fat caliper or anything to really measure BF. Wat do?
82ca47 No.138263
>>133706
Worst case of gyno i'v ever seen.
No amount of exercise can fix that m8, you're gonna have to get a surgery.
e75663 No.138321
>>138239
What's your BMI? If it isn't at least within "normal" range yet, keep cutting.
7cdb74 No.138325
183b00 No.138336
>>138239
Dude don't drink beer. If you want some alcohol, drink cider. It's way healthier than that hop riddled garbage.
3b20d5 No.138339
>>138336
Or just drink regular lager or weißbier instead of numale craft beers.
2998d2 No.138357
>>138239
if you have a tape measure you can use the navy method. do a search and you should find a calculator for it. neck, waist, height and weight. and boom. a pretty accurate BF%
beers fine, just realize theres about 200 kcal a pint. so moderation.
3b20d5 No.138372
>>138357
Real problem with beer is alcohol, it targets liver and causes fatty liver causing insulin resistance. Same effect as soda. So moderation yes, a lot of it. Counting calories is stupid.
8b6b69 No.138374
>>138372
>Counting calories is stupid
>lost 80 LBs by tracking calories
3b20d5 No.138389
>>138374
It "works" but doesn't fix underlying problem so that weight will come back. Estimated 99% failure rate for eat less move more idiots.
e75663 No.138390
>>138325
Yup. You still need to cut. Your bf% is probably low 20s 20-22% maybe.
>>138336
>hop riddled garbage
cider contains hops sometimes too (the hopped kind) and even at best shit is just fermented apple juice. alchohol + sugar. literal cancer for your health.
8b6b69 No.138392
>>138389
>kept weight off for two years
it worked for me. counting calories teach one discipline and how to manage food and appetite.
the "failure" for weight loss is 95% and most of that is from crash diet memes that chicks do. th they starve themselves till they get a BF, then get fat again, when they want to monkey branch they crash diet again. the weight cycle of the thot has skewed the data.
>idiots
its the best science we have atm, maybe theres a better way but I haven't seen it.
>inb4 muh magic keto, IF or other meme browizardry
3b20d5 No.138411
YouTube embed. Click thumbnail to play.
>>138392
It isn't science. It's plain stupid. It assumes among other things that
>body calory use is constant with only variation in exercise
>type of food consumed doesn't matter, calory is calory
>constant calorie deficiency is good
>once calorie deficiency is lifted body weight remains stable
>brain reacts to number of calories
>energy reserve use is triggered by lack of calories
All which are wrong.
Video related.
ebe36d No.138420
>>138411
>Fung posting from a fin proxy
fitting
3b20d5 No.138434
>>138420
Can you explain why you act like that?
8b6b69 No.138440
>>138411
>jet fuel can melt steal beams
you could quite possibly be the worlds greatest moron.
apparently your tumblr land whale level brain can't into thermodynamics.
but plz continue to believe the jew chinamens wizardry, I'm sure buying his book will solve all your problems.
3b20d5 No.138441
>>138440
And why do you act like that?
8b6b69 No.138442
>>138441
>can decide if newfaggotry or b8
3b20d5 No.138444
>>138442
Genuinely curious what makes people so defensive over this.
3b20d5 No.138445
>>138420
>>138440
Can you two retards claim with straight face all of this is true:
>body calory use is constant with only variation in exercise
>type of food consumed doesn't matter, calory is calory
>constant calorie deficiency is good
>once calorie deficiency is lifted body weight remains stable
>brain reacts to number of calories
>energy reserve use is triggered by lack of calories
8b6b69 No.138446
>>138444
>>138445
you're serious? let me laugh even harder
theres no point in answering those questions. because you know full well you will just ignore any answer anyone gives you.
I've dealt with your type before and its always the same.
JET FUEL CAN't MELT STEAL BEAMS
3b20d5 No.138447
>>138446
Yeah I'm serious. Right now you people just look like retards to me. Maybe you are. That's your only reason to act like that.
8b6b69 No.138448
>>138447
be sure to go tell all your friends how you won an argument on the net.
3b20d5 No.138449
>>138448
I won already? Thanks retard, that was easy.
1479c2 No.138685
Periodic Update:
Weight is still decreasing. I've been noticing a bit more muscle definition than before. Now that I've passed shitty Naval weigh ins, I want to put on a lot of muscle mass. Wat do?
8d8e2f No.138703
>>138685
work on that neck posture
eb7817 No.138718
here's some advice anons posting pics.
You're fat as fuck.
an-hero.
that or work on a solid schedule to stay in shape and stay away from your pot smoking, beer drinking buddies.
fucking pigs.
100 years ago you would have been a circus attraction
02f675 No.138719
>>138718
No shit we're fat you audacious double nigger. It's a called a progress thread. Do you think we started off looking like Zyzz? In any case here's your (you)
6474b9 No.138760
>>138718
>2018
>being brain damaged
fa916c No.140904
No idea why I do this anymore.
2fe67d No.140906
>>140904
Looking decent. You wearing tight shirts yet?
fa916c No.140907
>>140906
All the clothes I used to wear (and still do wear because I am poorfag) are loose and baggy
7ef3c4 No.140919
>>140908
Holy shit. Even when I was over 400lbs I never had rolls like that kid.
c90c52 No.141533
>>140908
>spic
I'm probably whiter than most of the people in your country dipshit.
28738d No.141538
>>141533
>implying
You must be a dumb bag of shit if your race defines you instead of your own characteristics as an individual.
I hate collectivism of any kind.
d8fe28 No.141548
>>141538
>I hate collectivism of any kind.
viva la raza
5548b3 No.141549
>>141538
>Implying race has no correlation with characteristics
e75663 No.141556
>>141538
>mixed race beaner arguing against race realism
b6768d No.141566
>>141538
Race is merely an inconsequential part of who I am. It does not make me but it is a part of who I am. Feel free to label me as you like, but know that in the end your labels are nothing but words with no weight.
28738d No.141571
>>141548
?
>>141549
>implying
>>141556
Precisely that is one of the reasons why the value that I give to myself is based in my merits and not in something that as an individual I have not control over it.
No Man can't decide where to be born but He can decide how to live and where to die.
>>141566
Is it tho?
Are you being honest? Do you really have a sense of worth based on your action and not in where and how you were born?