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
Animal Crossing Edition per request.>Who is /fat/ for?For Chubby Clowns 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?Count calories, all of them.Comment too long. Click here to view the full text.
>>75381975Because I was lazy in 2010-2024. That is over now.
I need ideas for a four meal day. I usual do oats for breakfast, chicken sandwich for morning snack, protein shake for lunch, apple for afternoon snack and meat veg snd potatos for dinner. This works out ok but need more variety. Something else for lunch would be good, i dont think more meat is really needed however though protein is required
>>75382403Yeah, the name of the game is just counting calories. You just need to have your limit, count everything you eat, and make sure the day's total is at or below that limit. Soup is typically very low calorie, it's literally eating meat and veggies plus meat flavored juice that usually cups at like 35cal a CUP. You'll want to make sure you're staying full as reasonably possible, but also it's advised to never force feed yourself. Below your calories limit and not hungry? Cool. Extra deficit that day. It's [meal time] and you aren't hungry? Don't eat. Shrimple. Also, avoid liquid calirie like milk, juice, soda, and various flavored drinks. Always ready the label, before you drink enough calories for a large meal and now you can't eat any more for the day. Unsure about eating something? Log it as if you did eat it and see how you feel. If you can really live with that then sure eat it, if not then don't eat it. You will have to be hungry at some points and just accept it. Just be hungry and not eat. Stay strong and wait until you can eat. Different meal times and meal numbers may vary, really it what works for you. One meal a day (OMAD) usually very popular, most agree dinner is best so you aren't trying to sleep hungry. Others may prefer to eat all their calories at breakfast, others just graze all day on low calorie foods. Be realistic about your goals. Don't push TOO hard (1,000cal deficit) but don't be a bitch and just just do a teeny itsy bitsy deficit that will have you lose a pound a month. DO NOT IMCLUDE EXERCISE CALORIES. You can count them, but don't say "hurr I ate 2,000cal and burned off 1,000cal so I can eat another 1,000" first off you in all likelihood did not burn that many calories. Secondly, you can't buy calories back. It's bad practice and you will not lose weight, at least as much weight.
Fucking starving. Pray for me boys, I gotta resist stopping for slop on my commute home.
>>75382403>>75382518Oh yeah imvest very very very heavily in measuring equipment. Teaspoons and table spoons, dry cups, liquid cups. A food scale if you're hardcore. How do I know i had .5cup of kefir? I measure it. How do I know the calories in my soup? I know exactly how much went in, How many portions I made, how much per portion. I made 4 cups of broth, so I have 4 portions. I can get away with eyeballing the meat and veggies AS LONG AS I know how much I put in, and I premeasure all 4 portions. Make 4 bowls, wrap 3 up, so i can see the meat and veggies are evenly distributed.And remember: it's YOUR autism, make it work for YOU.
I tried googling it, and the results all seem to say it’s possible if you aren’t getting enough dietary fiber, but I’m tracking everything I eat and I’m getting 100% of my daily dietary fiber. I’m dumb, wut do?
>>75382223A high protein diet can cause constipation, but that depends on many other factors. Such as level of activity, dietary fiber, dietary fats, hydration and many other individual stuff. Just how many protein bars are you eating daily? Ate you drinking enough water? Do you have a sedentary job or spend a lot of hours per day sitting?
How does he have no loose skin. Only 34 weeks between pics
I'm not afraid of sugar
>>75379665This is pornography. I eat what I feel like eating at the moment. Occasionally that means a meal including ~50g of sugar.
>>75379665I hate how this movie acts like she is the hottest girl in the world in her sue form.Her ass is flat as fuck. No curves.She looks like a 60 year old woman's idea of hot is. Just completely anorexic and flat with pale skin. So white that her eyes and mouth look like they're drawn on.On top of that, her eyebrows are thick and flat, and her chin is weak. Her almost looks boyish.Old / Elizabeth version of her unironically had a more feminine face despite being a plastic surgery disaster.I will say that I do admire how blackpilling the movie for women. There isn't any bullshit messaging about 'loving the body you have because it's beautiful in it's own special way' or any type of retarded fake shit like that.It's just a cold, bleak, disgusting reminder that a woman's sole purpose is to be beautiful, and without that. they are worthless to everyone (including themselves).
>>75382554>her ass is hot as fuck, second only to the other asses in the videoftfy, don't want to hurt roastie feelings for no reason but these bitches is ridiculous.
>>75381124?
>>75382554what movie is it? why do all these bitches move like they have cerebral palsy?
Trying to gather as much as I can on thisI see that pumping can ensure at least 1.5 inches over a few yearsinterested in reading more about jelqinganyone know anything on testosterone gel? Cialis? I see that waist and kegal exercises help size and pump, can anyone add?Supplements//LecithinZincPygeumBoronL argininemacca
>>75382299Just find a girl with a SPH fetish or become a cuck or something. You can still enjoy life.
>>75382506Neither of those sound enjoyable.
>>75382516How small are you?
>>75379383It's all good until you remember the average gets a nosedive due to Asians being 2/3 of the world population
Is bone press measuring just a cope?
What do you wear to the gym /fit/?>compression black shirt with grey sweats
>>75382398faggot
>>75382230Blue dress ate!
>>75382230puffy nips uuooooh
>>75382230Yes.
>>75377989>She's 23
Previous thread.>>75345497
>>75382557Do i need AI when using 200primo with 500 test?
>>75379182THAT'S A MAN
>>75382569well did you need AI for 500mg test?
>>75382584No, i didnt feel any side effects of high estrogen, even tho i have AI on hand, almost no water retention, no bloat, no mood swings, no agression.
>>75382555Sexo Asuna
I started pullups 1 month ago. After 5 consecutive reps i have to stop before beginning again because my forearm bone hurts fucking much. It happens only with the normal pullups. It doesnt happen with chinups or neutral grip so i tend to do more of those to compensate but i want the standard too. How to manage this shit?
Which bone?
>>75381905>bonecant be your bone must be your tendons
>>75381905Lots of things can cause pain there. I had an issue in a similar spot that I though was due to pullups, but was really caused by my grip during bicep curls. What is your entire routine? Is there something else that could be contributing?
Lifting for any other reason besides general health is absolutely fucking retarded
>>75382531100%. I used to do it all the time a few years ago bro. I wasnt even that big back then either. I literally met multiple girls irl from omegle. Shit was cash. I am too old now cause most of the girls on there are like at the most 18.Omegle being shut down was truly a travesty of justice.
>>75382031bb truly is the gayest thing a straight guy can dolook, they're even posing with their little leg lifted off the groundmy god what faggots
>>75382031thats cause Sulek and Dr Mike are just mass freaks with no appreciation for the aesthetic
>>75382501Recent studies show lifting is better at fighting off heart disease than running.
>>75381996Science has proven over and over and over that women rate muscles higher than anything else, higher than money, higher than face, higher than everything. And still you come up with this retarded bullshit to try to convince yourself you may as well not lift. When you take selected videos you can "prove" anything. It's just sad that people with these mental deficits that believe this shit won't lift and will end up bitter and alone while someone with the same face as them who had lifted moderately throughout their lives and developed a healthier, fitter and more aesthetic body due to it gets it all. I feel bad for them.
>programming advice?post s/b/d@bw+height>The official pastebin (includes books and videos on various things like recovery, stretching, programs, band usage, etc)https://pastebin.com/V84Y0J9Y>registered dots offenders listhttps://pastebin.com/tMdLwJjZprevious thread: >>75367842
180 AMRAP OHP tomorrow. Did 175x4 last weekIf I can only hit 3 reps or less, I'm switching over to a new program to regain my lost gains.>>75382303benching 3x per week, rep ranges from 1-12direct pec workt. 355 all time bench max, 295x5 current>>75382455>I'm 70.5 inches tall (180 cm) my wingspan is 85 inches (216 cm)unless your knuckles are below your knees, you are measuring wrongt. 6'1" tall, 6' wingspan
>>75382539185 cpap today, gotta breathe nigga
>>75382538>>75382539I totally fucked up measuring, my wingspan is 75 inches. I accidentally added 10 inches
>>75382572That's a pretty normal height to wingspan ratio.
>>75382572lol, that's still a significant advantage but you posted better than sonny liston, proportions so, yea
this is the type of body you should strive to obtainthis is the type of body you should strive to obtain
>>75382404get rekt
>>75382210I hesitate to make my goal body a fetish, how do you feel about picrel
>>75382478absolutely lol Till Lindermann literally activated my lust for men as a teen
>>75382512Good news, make sure to be flirty with guys with that kind of build forever.
>>75382549will do my best ;3c
we post peculiar excercises:>single hand jackknife pull ups>behind the neck jackknife pull ups>high intensity scapular retractions>human weighted push up
>>75382580anal stretchmaxxing routine
I hate women.
Post:>Bench PR>Bodyweight >Years of liftingFor me its:>5x150kg>105kg>5 years
PR is 147KG but I work 120KG for my top sets right now 2x6. 108KG bodyweight. Been lifting 9 months.
>>75381807I'm 215 lb and I hit 215 for 3 recently. Been lifting about a year. Tore my rotator cuff years ago so I'm actually impressed with the progress.
>170lbsx3>165lbs>little over a year
>>75381807>>Bench PR325>>Bodyweight230>>Years of lifting1 1/2 seriously but I played every sport I could in highschool and lifted semi seriously in the highschool gym.
>>75382171Yeah, i do plan to roid once im financially stable though
>avoiding all sun with uv blocking curtains>avoid going outside before 7PM>cook all my food without any oil and only salt>having to make sure to wear sunscreenThe damage has already been done because I started late. I was eating like shit when i started waging and during college. At some point my diet consisted of cereal and milk when I was broke. I also didn't know that blinds arent strong enough to block UV rays so I started to get some hyperpigmentation too. The irony of trying to reverse sun damage and aging is that it doesn't completely remove it but also makes you even more susceptible. It's a losing battle.I'm also pretty pale but look better with a tan. The problem with that is aging and also having a different shade between the body (covered in clothes) and face looks fucking dumb.>Why do all this?I never got to live and want a younger gf.
>>75378817UV blocking curtains is schizo tier. So is completely avoiding cooking oils. The most important stuff is sunscreen (S tier), consistently drinking water, and regular cardio. Stuff that helps is eating s tier foods with healthy fats like avocado and a skin care routine, but they aren't as important as the other things I listed. Also, since you seem like the kinda of person who'd look into it, never get botox. It's a scam and causes muscle atrophy (volume loss) in the face.I'm 27 and a 17 year old at a family party thought I was around her age, her jaw dropped when I told her (I'm used to this reaction from older people but to get it from someone that age is more valid). I'm sure it's partly genetics and how well you handle stress but I've been working out since I was 16
>>75382285Men start noticing signs of aging at around 30 imo.
>>75382298A friend of mine who's just a year older than me gets lots of crows feet and wrinkles when he smiles, been trying to get him on the sunscreen meta
>>75382382They can look attractive in a way if he's rugged looking. The real signs of aging are under eye volume loss,nasolabial folds, and of course hair loss (this can be reversed unlike the aforementioned).
>>75380427Yeah but I need a gf significantly younger and the older I get the more girls in their prime reject me.For girls 25+ my aging isn't really a concern
