THIS LINK COVERS THE FOLLOWING TOPICS: - Proven, effective exercise routines - Diet - How to lose weight - How to gain weight - Supplements CLICK AND READ THIS BEFORE STARTING A THREAD ABOUT THESE TOPICS Supplemental reading: Harsh's /fit/ Wiki
Basic Barbell Lifts: Stronglifts is a great resource for the five basic barbell exercises. Mobility, Stretching, and Self-Massage Resources: Yoga for athletes: Yoga can be done anywhere without any equipment and is excellent for building flexibility. Mayo Clinic basic stretching guide Athlete's guide to foam rolling Make your own foam roller
>using momentum badThis is a meme. Momentum is actually good for you.When you train fast, with momentum, you also train power, not just strength or endurance.
why is her ass so flat?
>>76773829S E X O
>>76773829Big cheeky bubble butts and squatthot asses are mostly fat. Cardio asses are round and firm and don't stick out much because the legs are big too.
>>76773829I have a biological requirement to impregnate her
>>76773829Thats a man, you absolute nigger
>>76773829Hip thrusts are literally the only movement that actually activate your glutes.You can squat and deadlift without using them barely at all
>Who is /fat/ for?For enabled eaters working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.Join our Fatty Contest: https://www.fattycontest.com/>What do I do first?1. Read https://physiqonomics.com/fat-loss/2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy3. Calculate your TDEE: https://www.sailrabbit.com/bmr/Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.4. Plan your weight loss: https://www.losertown.org/eats/cal.php5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros) or LoseIt (great for both).>Now what?Count calories, all of them.Eat about 500-1000 less calories than your TDEE.Comment too long. Click here to view the full text.
>>76774817>yur nurvs wil sdard [nerd gibber]shut the fuck up we got on the moon there's nothing stopping him from getting to the fabled 0%
5'9 dude hereI've been on a strict high protein 1200 kcal budget for the past few weeksmy chest is starting to hurt for longer than usual, I am going to assume it is typical pec stress from gym
>>76774856post meals
>>76774334Where the line between legitimate desire for closure and vengful fantasy?A lot of of what is written in this image can be a result of prolonged abuse caused by a narcissistic older sibling.Would it be fair to say that enough narcissistic abuse can reduce you to a schizo vegtable because your perception of reality has been pathologized during your formative years?
>>76774826>we got on the moon
If you’re not snorting meth to make gainz I’m afraid you’re ngmihttps://x.com/cheesurupdate/status/1983309710326665341?s=46
He claims in that clip that sniffing meth doesnt make it pass your blood brain barrier.methheads always make stuff like that up to justify their usage. Meth really fucks you up. I tried it a few times.It takes me weeks to feel normal again after. Really not worth doing, not even once.
>>76774837I’ve tried it a couple times too and I ended up jacking off for like 13 hours straight
>>76774752he thinks he's menzer but roids and meth is aging him rapidly. looks 35 at 19
>>76774844If he really regularly doses meth (even in small doses) he WILL fall off the wagon with it and end up a tweaker dumpster divingI give it 6 month
What the fuck is wrong with zoomers, man?
Is hygiene a scam? People clearly did not evolve to shower daily, use soaps, shampoos, scrubs, exfoliants and all that american psycho shit.
>>76774472>Can't hygieneWorld Super Power by 2020 saar
>>76773192You didn't evolve to make threads about people who smoke dung on an anime website and yet here you are. Why don't you stop larping?
>>76773192Soap and shampoos are produced by jews and contain toxic chemicals, they are made to give you cancer and leukemia. You also smell with chemicals if you use them.
>>76773220You are not supposed to ever use shampoo, it's toxic.>>76773231>even cats spend absurd amounts of time groomingCats do not use jewish chemicals to groom.>>76774488Your hair gets greasy BECAUSE you use a shampoo, dumb goy. I do not use and I never have greasy hair.
>>76773192>Is hygiene a scam?Some of it we KNOW it's not a fucking scam.Wounds should be kept clean (don't be a marine, and don't clean deep wounds with cold water, we lost good, or at least passable, men to deep thermal shock), soap is amazing at keeping you clean.Then, hands and holes. Clean the shit off your ass, brush your teeth, wash your hands (you eat with those).For everything else, you live in a clean enough environment, you won't risk cholera if you don't wash up, or malaria if too many bugs sting you, and stripping the oils from the skin too harshly and often isn't that great for you.But at least give yourself a once over, you stink.
i'm starting no nut november today. who is with me?
>>76773490I think only drugs and alcohol could make someone who isn't into fatties do that.If you did it sober you're into it.
>>76763647>Amount of ED posts /here/If you are fat or on roids it is more likely to happen
>>76762960I started last wed. WAGMI
I had a goon binge last week and i finally decided to quit the porn-jew. I'm on day 3, going strong.
haven't nutted in a week, haven't had urge to either. my hormones must be fucked.
>people will do deadlifts for years>come to find out deadlifts primarily train the adductor magnus, a literal who muscle nobody looks at or gives a fuck aboutcan SBDfags ever stop taking Ls?
>>76773415>interesting, tell me more about these "stabilizers"glute medius and adductors - so that u look like u're fat even ripped to shreds :D your pelvis and upper legs will look like ball of mishapen lard - u become literal clown suitvastus lateralis from squats will complete the imagery >>76773396>>people will do deadlifts for years>>come to find out deadlifts primarily train the adductor magnus, a literal who muscle nobody looks at or gives a fuck about>can SBDfags ever stop taking Ls?what did i fucking say bot? what did i say? xD :D >>76762329yes - pictured is your "wide hip", it's a muscle, it's related to the way you move, u need to change your ways to get rid of it's overgrowth> and legs?Comment too long. Click here to view the full text.
>>76774557>no, grow gastrocnemius, VMO and glute max>>76774659>it's not glute max it's glute medius bot, u need neutral or posterior pelvic tilt for glute max>https://www.youtube.com/watch?v=Syd1QfjqQ7U [Embed]> https://youtu.be/yBjqHxg1Mi0?t=209 [Embed] this will work WITH posterior pelvic tilt for glute max> in actuality the only time glute max is used during squat and deadlift is when u buttwing at the bottom of squat or "push hips through" i.e. move pelvis into posterior tilt at the top of this motionsbut buttwink is in hip flexion - also gluten mediusen > meaning NEVER cause there's no load there VMO - unilateral quartersquat with full internal hip rotation engaged entire time ( keep rotating pelvis onto working leg in isometric hold gastroc: >>76771700
>>76773396yeah, we all knew this... is this news to you?
>>76773396>he thinks it's all about looks and not about functional strength and purity
>>76774557>>76774690
Is there any reason to actually exercise anymore?
>>76767046STOP POSTING RANDOM BAIT IMAGESTHIS IS FROM A STUDY ABOUT MIND-MUSCLE CONNECTION WHILE WORKING OUTANYTIME THERE IS SOME BAIT BULLSHIT IT IS NOT FROM A REAL /FIT/IZENREPORT AND IGNORE YOU FAGGOTS
>>76768503kek
>>76769897maxalding is about doing max effort isometrics, using your own body as leverage, nothing about imagining muscle into existence
>>76768481So can I recoverymaxx by going "heal heal heal" and imagining injuries or shredded muscle cells healing? Sounds retarded but that suits me
>>76767072i trained my brain to failure, it took me 10 secNow time for some pushups ROLLAN
>be me>need to get muh leg curls in cause leg day>see like 3 zoomers by the machine/the machines near it (they're alternating)>ask one zoomer from the group next to the curl machine if I could work in with them>he tells me "actually we're done with that machine sir, I'll wipe it down for you">do my first set>hear the other 2 zoomers saying "we've still got one more set left bro" to the zoomer I talked todo zoomers not work in with people?
>>76773808They have social anxiety and shyness They’re dumb asf compared to zillennials
>>76773843Why are zoomers so obsessed with millennial dick?
>>76773883Zoomers are used to gay millennial predators is all.
>>76773886Probably true.I'm told the YMCA's were full of gays in the 80s and 90s.Today the chain gyms have weirdos that are emboldened by bad behaviour such as gym thots being allowed to film.This is why I buy second hand gym machines use them for a few years and then either store them or sell them if I have to live in an apartment for a while.Rarely worth the hassle and emotional damage of public gyms. Either that or go when they're borderline empty.
>>76774124Yes your intricate scheme of buying and selling gym equipment plus paying for storage sounds better than buying a gym membership, going in and dealing with human interactions.Be initially nice/respectful to everyone until they give you a reason not to, then tell off any weirdos. It isn't complicated.
How’s lifting in La
>>76774819Post your deleted pic again and I will tell you
Why was OPs pic deleted you janny shits?
>>76774819Golds gym Venice is a tourist trap more than a gymSo I went to iron addicts and it was a real gynI was doing some incline bench with their dumbbells (the ones with plates fixed onto handles) and I set them down after my set and the plates were a little loose so they changed and some roidtranny puffmonkey goes off about how I'm dropping the weights and won't be allowed to lift here anymore I don't think he was even staffBasically the whole place is a jokePeople roid because there's nowhere to actually lift in peace
Lift weights and its nice to see japanese east asian men fuck blonde white girls, brunette white girls, ebony black girls, ginger white girls, asian girls, brown girls, latina girls, mixed race girls, and etc
How are my fellow uncs doing? How do you guys have time do lift and do hobbies after work? My MMA classes changed schedule, and now start as soon as I finish work, and come home too tired after work.
>>76774020>40+>No gf not married but have 2 children out of wedlock>Never been in serious relationship>Have no motivation and neet right nowSo i don't know anymore. Is it too late bros? Feel everything is meaningless right now
>>76774020For me, it's more a question of energy management than time management, as my work often entails physical labor. I can train before or after work, but then either my performance at work or my training suffers.
>>76774020I have two kids and third one on the way. My fiance and I take turns watching the kids so both get some alone time. I make do with what I have.
33. Just hit 1/2/3 this year after a long time of spinning my wheels. +5lbs a workout is not happening. +5lbs a week is still very difficult. Last time the 3pl8 squat gave me a tension headache for 24hrs. Got a kid and a job and wife so 7hrs sleep is my max for a while.Any recs for a different style of program? My routine is basic af, 3x week alternating squat, bench, ohp + accessories (pull ups, chin ups, dips, curls, tricep extensions, cable rows)
Im 31 still living with my parents. I was doing really good but developed mental health problemsIm doing good now but I lost 10 years of my life to that nonsense. How should I speedrun 31-35 so I can gain 15 years of experience? Tips?
>SundayAnother weekend another drink anon, how has your weekend been?
>>76773764Listen goy, I will give you the secrets to finding a long term relationship even if you're a flaming homosexual. Listen and learn: >Go to gay clubs>Find men>Talk to them>State your purpose explicitly >Rinse and repeat till you find someone receptive>Go out on dates >Marry or something >Happiness???>???>VictoryComment too long. Click here to view the full text.
>>76773748>over 30You don't, this is life now. It gets worse also.
>>76773544I feel for you. I've got a couple of gay friends and tgey're the worst when it comes to dating. Can't stay loyal for more than five minutes. Fall head over toes for some guy one day and ditch the following day. I mean, if you just wanted sex I don't doubt you'd be choking on dicks in no time, but a meaningful relationship? In this day and age? Good luck with that.
>>76773748>>76773748I just stick to a pattern and it works pretty well. Working out 6 days a week to burn off the extra energy from my desk job helps a lot too
>>76773748>how do I get more/better sleepi use a fitbit to track my sleepi've basically found out that there's a specific time where i have to go to bed to get the best sleep for me, i have to go at 22:30 to bed and i'll fall asleep by 23 and feel great the day after it might be a different time for youit also gets fucked up if you're inconsistent with it, any time i go out with friends and come back late i fuck up my sleep for almost 5 days
this is the only place on 4chan where you can freely and openly discuss fitness. The moment you bring up working out anywhere else on this website all of the lowest internet lifeforms start crawling out of the woodwork.You will see every cope imaginable, every made up illness or disease preventing people from lifting, every excuse you could possibly think of. The demoralization spammers here have nothing on the average 4chan user. It’s insane how pathetic and lazy 4chan’s user base is, not that it’s really a surprise.I’m glad I have you guys, /fit/.
>>76774645Die maggot.
>>76773598Same, in a sense. Although I wouldn't say hate, it's just. We've lost that joi de vivre on fit. It's gone from the whole internet. I want to come here and take the piss and laugh but the bitterness is out of control. Still, I'm with you, in where else are we meant to go? Reddit? X? Instagram? Come on. We're stuck here. There's nowhere else. This is the last bastion.
>>76774749you need to go to a mental hospital and stay there
>>76763658Millenial boomer here. I started my actual fitness journey (after years of fucking around in and out) thanks to /fit/. The shitposting and enraged banter about minimal things about fitness got me hooked to exercising and taking care of my diet. After seeing the improvements and getting deeper into the board culture my brain chemistry changed, i unironically enjoy this shit and now i cant understand how the fuck i didnt get into this before. I guess the /fit/ and fitfluencer youtube banters reminds me of my teenage years when there were a bunch of different urban subcultures, we would go to a skatepark and shit on each other or joke or even flirt, it was fun as fuck. Fitness culture reminds me of those good times, theres always a fight between lifting phylosiphies, rooners vs bikers, keto vs vegan, roided vs natty, theres always something to shitpost about and have a laugh about it. /fit/ bullshitting also sparked the curiosity to do my own researchs and verify shit and compare studies and data. Most normies fail at exercising and dieting because they dont take the time to read, listen and learn. /fit/ inspired me to do that. Unironically, thanks for changing my life /fit/bros.
>>76763861>he gets out of breath from playing chesslmao what kind of mutants are posting here?
To reply to anon here >>76768669>me 30>gfs brother that is 44>come to her house after 6 hours of working on my friends garden and busting my back on Sunday>I park next to 2 other cars in front of their house>see gfs brother in garage>"Hi gfs brother">he says nothing, meh dont matter>go inside>realize my phone battery is 0%>go to my car to get my charger>he asks me if I can shift over the car a spot because his gf will come over>"Why? I will be here only 5 minutes anyways, why can't she park there?">"forget it"Comment too long. Click here to view the full text.
>>76773463Using hand to hand violence for conflict resolution is a white tradition anon and it's due the influence of Jews -existentially terrified of physical pain - that ushered in this era of cancerous non violence. OP has left an indelible mark on his girlfriend and her family when it comes to protecting his and they will remember this, as well the brother. No long drawn out gay passive aggressive nonsense or further drama necessary if he can bring the ex convict onto his side now that physical dominance has been established.
>>76774375fist fighting over stupid shit is for children, niggers and retards
>be me, 44yo brother>see this clown park in front of my mum’s house after doing “6 hours of gardening” like that excuses everything>tell him to move his car because my gf is coming over in 5 minutes, normal request>he acts like I cursed his whole family for asking once, gets in my face and shoves me>I signal him to shut up because there’s kids in the street, not because I’m scared of words>he slaps me first. yeah, first. up close, open-handed, piece of art really>I take one step back, he keeps going, so I defend myself. not trying to end anyone, just stop the assault>we grapple, he starts choking me on the side of my neck like a wannabe tough guy>I put him in a hold to get him off me and he starts screaming about “broken teeth” like a soap opera villain>my jaw got knocked, couple teeth loosened — took me to A&E, got checked, not as dramatic as his post, but a headache none the less>meanwhile he’s boasting online that he “broke” my jaw and turned me into a victim like he’s Rocky Balboafun fact: CCTV at the street shows him initiating contact. the footage doesn’t lie, unlike some greentextsto the internet justice squad: maybe wait for both sides before crowning a king of violenceComment too long. Click here to view the full text.
>>76772059>"GIVE ME YOUR FUCKING KEYS, FUCK YOUR MOTHER I WILL SHIFT THE CAR">he slaps me thrice>get on top of him and start choking him (just on the sides of neck, not on trachea don't want to crush his throat)>"WHO THE FUCK ARE YOU TO SLAP ME>go into bathroom and lock myself in>he says he will kill my father and mother and that he doesn't care about going to prison>I open the door and say "Who the fuck will you kill?">don't fucking do this in front of my mother, you hear that>I get out and run awaySo what kind of effeminate thirdie are you? Pajeet, chink, slav?
>>76772063>OP didn't end it with the first punchDYEL faggot, get what you deserve
