THIS LINK COVERS THE FOLLOWING TOPICS:- Proven, effective exercise routines- Diet- How to lose weight- How to gain weight- SupplementsCLICK 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
Completing my day with this after martial arts training
>>74141003I hope you cook it before you eat it
>>74140186Mumbai Chicken, lightly seasoned, quinoa, and frozen mixed vegetables. Ol' Reliable!
>>74141025I'm not an animal. Of course I'm eating it raw.
>>74140365Reminder that low carvers never post body
Salmon, boiled potato and sour cream. I dont care if it doesnt look appetizing
Why do reps exist? Why do sets exist? Why not workout not by the book, but by your body's state?Pushups until your arms can't hold you up. Plank until your abs or shoulders can't hold you and you collapse out of exoustion. Beat the bag until you can't lift your arms no more.Workout until you're tired. Not when the timer runs out.Has anyone tried this? Results?Nigger
>>74142033it's a frame of reference8 reps with the heaviest you can grows more muscle than 3 reps with the heaviest you canit's something really easy to realize as you workout more and more. I do agree it's kind of a pointless metric if you dont know how to choose your load.As we all know beginners perceive their effort to be bigger than it actually is, so sticking to a rep and set scheme is going to bring about incomplete results.This is all covered by simply doing progressive overload, this is the most brainless way to progress to start using the load you specifically need
>>74142033because its not ideal to go the point of exhaustion because of risk of injury and you also get into the whole what is actually exhaustion and fatigue, is it a mindset, a bodily function? debate
>>74142033>Why do reps exist? Why do sets exist?For beginners. When people start working out, they dont know their own bodies plus they think there's particular numbers for everything - sets, reps, weights. They don't really understand training and think that unless they do the specific numbers, it doesnt work>Why not workout not by the book, but by your body's state?That's what everyone does at some point, the sooner the better. The ones that just mindlessly imitate movements and never put any thought into it don't ever do it. But the people that spend some time training eventually figure it all out and especially what and how it works best.
to add weight retard , if you can do 100 push ups in a row whats the point, you are just doing cardio
Recording time under load until momentary muscular failure is a better way.
Idk edition>Who is /fat/ for?For Unhealthy Uglies who are 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?Comment too long. Click here to view the full text.
Fatty ContestFaestro210lbs5'9"
>>74142407How do you make french fries without them being carb-heavy?
>>74142407nah french fries on their own are awful for you, its just potato in oilI know you can make them in oven but they always taste fucking awful like thatand I agree with you, I never eat fast food ones, I always make them for myself
>fasting today>drop at the market to buy stuff off my baker friend>figure I can have a couple cheeky croissants off of him, also buy some for my brother and SIL>also buy some bread>at home, go to put the bread in the cupboard>feel something weird>another croissant in thereThat lovely bastard. Doesnt help his croissants are the best I've ever eaten
>>74142084do it at the same time with same clothes/no clothes, I weigh in every morning in my undies after showering.
Fasting and then breaking the fast causes my blood sugar to fluctuate rapidly which causes acne.
>>74142046>Fasting and then breaking the fast causes my blood sugar to fluctuate rapidly which causes acne.learn to eat in moderation and u won't have to starve urself like an imbecile following ***ish fad - problem solved >but i will be hungry all the time! for some time, then it will stop
>>74142046try applecider vinegar and cinnamon. those stabilize bloodsugar.
https://voca.ro/1cMWjTgfzlf9
>>74142062Is this supposed to be funny?
Are leg raises the most effiecient way to develop abs?
>>74136078rectus abdominis are a muscle and just like any other muscle they can be developed in order to protude better through the layer of fat and skin>>74141681factsall muscles that you care about have to be trained it isn't up to debate
>>74135186If you think cable crunches are only for undeveloped abs you're 100% doing them wrong. Work on your form and give them another go and see if you change your mind.
>>74134314>>74134314>Are leg raises the most effiecient way to develop abs?well no, most efficient way would be to hold static tension for 30-40 seconds on absabs are attached to ribs and pelvis, legs have nothing to do with abs throw 4 times folded towel on floor, lie on ur back so that towel ends up beneath ur spine, raise ur torso up by bendingin spine and hold for 40 secs - there, ur abs by summer because u finally, for the first time ever isolated abs
>>74136078>the six pack isnt about developing your abs its about being lean enoughYou are aware that the "abs are made in the kitchen" meme is laughed at now, right?
>>74142522holy fuck ur retardedthe legs are to carry weight or bodyweight that you curl your body up to liftRETARD. This thread is filled with RETARDS.
What is you favorite diet to lose weight and fat ? And what are your recommended macros?
>>74142259Avoid simple carbs and avoid sugar in all forms. Vegetables and meat only. Also avoid dairy because it’s high in calories. I wish I could live like Ash and the crew, just traveling round and camping while solving problems from place to place.
>>74142259>What is you favorite diet to lose weight and fat ?Fasting>And what are your recommended macros?0 g of protein0 g of fat0 g of carbs0 calories
>>74142259starvation.coffee, tee, energy drinks to suppress hunger.
>>74142259Literally does not matter, just be in a caloric deficit. That being said, you’ll feel a lot better (or at least, less shitty) while cutting weight if your nutrition comes from whole, unprocessed or minimally processed foods. Vegetables, meats (lean cuts with occasional fattier cuts), fruits, whole grains. Eating plenty of protein will help to preserve muscle if you have any. My current plan looks something like this:>brekkie Smoothie with Greek yogurt, milk, frozen fruit, spinach, banana>lunchChicken & rice, beef & rice, tacos, etc. with fruit (something with plentiful protein and carbs, usually the most calorie-dense meal of the day)>dinnerSalad w carrots onion cucumber chicken and dressing. This is also the time where I look at the gaps in my macros and fill them with whatever I need
>>74142259don't eat anything until noon every day, no snacks no calorie foods, plain coffeeI think it's just the easiest to do, and if you exercise the caloric needs will put you into ketosis every day and give you more energy.
If you don't have a visible six pack a healthty, athletic male, then you're fat, it doesn't get any simpler than this.If you're already lean without a six pack, then you're a DEEYELL.
>>74142506
>>74142511>talk incredible amount of shit>well anon, since you like talking so much shit why don't you post your body to see if you're right>UHHMMMM WHAAAAT?i would pin your twink ass down and start violently throating you and theres nothing you could do about it
>>74142519>state fact>"you're sprouting shit"t. skinnyfat McBitchtits
>>74142520I'm just saying, since you're stating these incredible facts why don't you back them up with a body pic for everyone to see how this theory has worked out for you
>>74142500>t. pantyboy
Post your /fit/ blackpills and I'll tell you how we're all going to make it
>>74137627Sounds like you're burnt out from working out. Detrain for at least a week, let your CNS, muscles and mind recover and relax. Like what >>74137719 said, change up your program so when you come back, you'll enjoy being at the gym again. Remember the reason why you started and what keeps you going, see if that spark is ignited once again by that. If not, look towards other forms of inspiration such as movies like Conan, sports like boxing, music such as Manowar or even the whole shpeel of "I lift for her/him". >what program should i doDepends what your goals are as well as time and dedication but try a full body split to put you more at ease when coming back to what you're passionate about. You could continue with your old split as long as you don't feel bored or burnt out again but I say try something new. PPL with reduced volume or even an upper/lower split can also be great for easing back into things. Don't be like the incomplete combustions you see around you just trying to get it over with because you'll end up quitting out of burn out if you still want to drag your feet along. At that, just be disciplined and give it your all even if you don't want to. Start eating more, improve your quality of sleep as well, that could also be hampering your gains. At the dyel shtick, stop giving a shit. Just focus on regaining your passion for lifting and the gains will follow.
>>74129144I'm always exhausted despite sleeping eight hours. Working out just tires me even more. And no I can't take caffeine as I have a heart condition, unfortunately.I take multivitamins for 1 week and rest from taking them for 1 week.
>>74129144No workout for my face and for my narrow calvicles
>>74129144My country has no future, I can't afford to leave, I have nobody to impress, I don't enjoy lifting. The one and only reason I can think of to get /fit/ and not be a fat lard is out of pure spite for globohomo which would want me to be a fat lard. Is that enough?
>>74138610We can't give you a program if we don't know your stats or goals
it’s over
>>74142411>lat recruitment drops off when they're stretchedwhy is the back such a fucking messI dont get itthis dude says the opposite https://www.youtube.com/shorts/lVNJCj-d9SM
>>74142356sorry to be the one to tell you buti think you might miss part of your lat muscles brogo to a doctor seems to be like a birth defecti had a friend who was born without the upper trap muscle he still had the tendons so that and the other muscles compensated for the lack of trapstook him a long time to find out he didn't had it
>>74142411>shortened partials would be superior for lats in a pullupI think you're right and I might be feeling my teres muscles that are sore which is fine with me.>pose with the arms relaxed to the sides and they won't look smallBut that's kinda cheating. I saw some calisthenics guys in a deadhang that had wings so I wanted to see what mine would look like so I took that pic and was disappointed. I've been wide rowing 30-35kg and shrugging a lot more since I took pics, should be more dominant when I take the next pic.>>74142503Thanks, I'll get a doctor to look into it.
>>74142485Focusing on the lat stretch is more important in rows because lat fibers are mostly horizontal or some shit like that, I'm sure some nerd can correct me
>>74142510hmm maybe it was the photomaybe it's just a short lati personally don't feel the lats to much when doing pull ups or leversi like one armed rows on the ring to really feel the lat from top to bottomfully rotate your body out at the bottom and than rotate your body in while pulling and squeeze the lats on top
How do I avoid ending up with a slut? I am quite inexperienced sexually and don't want to marry the 20+ bodycount used up whore who let random men do stuff in her past it puts porn categories to shame.
>>74142491yuck
>>74142482I can only imagine you are a really high valued guy yourself.>>74142491Why do you expect her to perform free labour for you, are you financially supporting her?
>>74141917masterful bait
My issue is completely different. I am a kissless virgin but the I can talk to women in my class pretty fluently but only on a friendly basis, can easily hold convos and make people laugh and shit inspite being a bit of a sperg.But I am not into any of them and neither are they are not into me.Does this make me an incel? I refuse to use dating apps because I am not comfy with the idea of going out with strangers.
>>74142491is this a pasta or a deja vu? anyway you're a cuck she would never treat jamal like that
Where are this guy's shoulders?
His entire body is as wide as 2x his head sizeCan't build muscle on that framelet frame
>>74142388can he kill himself already>verification not required
>>74142388If a Youtube sponsor shoutout was a room that's how I imagine it'd look like
He's like 5'5 and doesn't lift
>>74142497he is like 5'6 and 125lbs"used to lift"https://www.youtube.com/watch?v=rnO_6IDgAsY
You haven't forgotten have you?>anyone can start lifting, you don't need any prior sports experience>you can escape skinnyfat mode in less than six months>it takes less than a year for people to notice you lift>programming as a beginner is piss easy, everything works>diet is just as easy, just eat some protein and avoid fast food, candy and soda>you don't need a gym subscription to achieve a decent physique, you can get a good workout even with a pair of dumbbells from home>mires become so common they don't even register anymore>people notice you lift even under winter clothes>1/2/3/4 makes you stronger than mostly anyone you'll come across in your daily life>once you see results you won't even think about skipping the gym>consistency is the key to a good physique, even if you drag yourself to the gym you'll appreciate every single workout in retrospect>a good physique has a halo effect on anything you do>muscle building genetics don't matter in everyday life, being consistent in the gym is what makes the difference>being motivated by hope and love is much more effective than being motivated by angerComment too long. Click here to view the full text.
>>74142457>>74142461My beef isnt with you or with your points anymore. Its with the faggots insulting me when I mog them.
>>74142471Brb just curling your 1 rep max
>>74142484>LOL he can only dumbbell shoulder press 75 lbs for 10uhm those are my dumbbell curls?? but you said you do more after 6 months right?
>>74142471Bro who is insulting youYou are calling yourself disgustingYou’re arguing with made up enemies
>>74142495Can you let this girl I fucked know I am disgusting ? Maybe she didnt get the memo when I was fucking her brains out.
Red bull absolutely mogs coffee. Just tried one for the first time. Godly. Monster can go suck an egg. I know what I’ll be slamming before workouts from here on out
