/fit/ - Fitness, Health, Exercise, Dieting, etc

Compounds and enough cardio to run 5k. Couch to 5k, starting strength and PLP. All at once. Learn how to make bone broth. You're going to need it for your morning roadwork. It will put some hair on your chest.

Starting strength seems out of reach for now fam,

no barbells at my gym.

Will try to post vids with shitty camera angles

from my phone (park workouts only).

Lighting will be shite because

park workouts will be at night because of work schedule.

>>142607

PLP is pretty basic. Assuming you can do pull ups. You just start with what your max is, or 10, then add one per day. Break it up into multiple sets. On day 60 you're doing 60+ pull ups, even if it's spread out into sets of 10 throughout the day. Pushups, pull ups, lunges. It's a meme challenge to do alongside other training. Skip it if it's too much.

>>142609

The only time I'll be skipping is on the jump rope after I find my balance.

>>142615

No, you'll fail like a moron. If you want to drink and eat like shit that's cool, I've been there too. But if you want gains, avoid garbage food and alcohol.

>>142621

Alcohol, no. Beer specifically, yes because of the hops.

It can be done, but you'll have to bust your ass twice as hard to make up for the booze. Careful you don't injure yourself.

>>142624

Even the purest alcohol without estrogenic hops is still estrogenic because it slows liver function at a minimum if not outright harming it. You need a functional liver to metabolize estrogens so they can be excreted in waste; otherwise they accumulate. Every alcoholic should take B vitamins to help fix liver function, and if I decided to drink, I would take B vitamins with every drinking session to improve tolerance and recovery.

Patek, Arthur J., and Joseph Post. Treatment of cirrhosis of the liver by a nutritious diet and supplements rich in vitamin B complex. The Journal of clinical investigation 20.5 (1941): 481-505.

https://dx.doi.org/10.1172%2FJCI101242

Singher, H. O., et al. The effect of vitamin deficiency on estradiol inactivation in the liver. Journal of Biological Chemistry 154 (1944): 79-86.

http://www.jbc.org/content/154/1/79.full.pdf

Kim, C. I., and DAPHNE A. Roe. Development of riboflavin deficiency in alcohol-fed hamsters. Drug-nutrient interactions 3.2 (1985): 99-107.

https://www.ncbi.nlm.nih.gov/pubmed/3987522

Irle, Eva, and Hans J. Markowitsch. Widespread neuroanatomical damage and learning deficits following chronic alcohol consumption or vitamin-B1 (thiamine) deficiency in rats. Behavioural brain research 9.3 (1983): 277-294.

https://doi.org/10.1016/0166-4328(83)90133-X

Hoyumpa Jr, Anastacio M. Alcohol and thiamine metabolism. Alcoholism: Clinical and Experimental Research 7.1 (1983): 11-14.

https://doi.org/10.1111/j.1530-0277.1983.tb05403.x

Agabio, Roberta. Thiamine administration in alcohol-dependent patients. Alcohol and alcoholism 40.2 (2004): 155-156.

https://doi.org/10.1093/alcalc/agh106

>planet fitness

You're better off going homegym.

>>142653

the fag didnt die, unfortunately. only a broken jaw

>>142636

you're not gonna make it

>>142669

>pumpkin taste

Basic-ass fag gtfo. You're no different than thots obsessed with pumpkin spice lattes.

>>142669

https://www.t-nation.com/training/plp-the-60-day-challenge

Spread the reps out as much as you need. Start at whatever, so long as you do one more every day.

>>142666

based

>>142636

You literal fucking prick. Microwave meals and ready meals *AREN'T PROPER NUTRITION.* To get the body you want, you usually have to fucking work for it you faggot.

>planet fitness

You are living in Russia? Eating healthy is hard there….

>>142910

disregard I am retarded