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
>Who is /fat/ for?For Chunky Cuties 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.Eat about 500-1000 less calories than your TDEE.Comment too long. Click here to view the full text.
>>74668236thx for great advice and help
>>74668239You're whining about not losing weight like it's a mystery why, nigger. You are too retarded to count calories. Don't put anything inside your body except water and electrolytes. It really is that simple. Watch how your delusions about how much you eat and burn not matter anymore. Or kill yourself, I don't care which. Just stop being annoying like you're special.
Around 10 kilos to goWAGMI
whatever dude, shouldnt have posted in the first place
>>74668256I seriously hope you kill yourself.
what lifts get your libidinal energy flowing?for me its OHP and stone deadlifts in nature
>>74668221Lool what a cope, it's all about looks
>>74668082Please PLEASE give-height + weighthow many years liftingroutinePlease anon this is my goal body.
>>74668010Idk how I'm supposed to stand when taking a photo, and I guess I am looking for a fight.
>>74668082height and weight? routine? you do cardio? natty?
>>7466801717 wordsfucking impressive
>>74667938>moving to richmond for workIs it over for me? I'm from the valley so I doubt it could be worse
>Advice for new runners- Build up speed and mileage SLOOOOWLY (start with 15 minutes, increase mileage 10% per week)- It will feel like you're going slow, you are; don't worry about setting good times for a couple months- If you start to feel pain anywhere, stop and rest- Don't try to copy what pros are doing. Do what feels natural- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans)>Couch to 5k/Bridge to 10k Guideshttps://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/https://i.imgur.com/ef98R.png (embed)https://i.imgur.com/qNJIy.png (embed)>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/https://www.halhigdon.com/Comment too long. Click here to view the full text.
>>74667792Also because I didn’t actually read the text. Yes that is correct. It doesn’t matter if you have to wait 30s on an easy run. And yeah I assume you’re new if you’re over concerned about it
>tfw love to roon but have become a skelly in the past few years>have yoyoed between rooning ~50 miles a week with no lifting or no running and lifting 6 days a weekwhat is the logical compromise? Just eat more? only do HIIT? I want to build my muscles back up before going to asia for a few months but I also love running as a way to explore new places and want to be able to go on 10+ mile runs easily. One of the best times of my life was when I was in korea for 6 months and would go on long ass runs up mountains or into otherworldly commie blocks under construction but I also have never gotten back to the strength and muscle mass that I had before I went there
>>74667847if you're doing a tempo you should plan your route not to cross roads anyway
Are your roons ok during a long fast? I’m going to try tomorrow at around the 55-60 hour mark and expecting to suck
>>74668215must be nice to have the option
how to become the reason women pick the bear?i have already started manlet-maxxing and misogyny-maxxing. need more tips
Very close to 100 kg bench press, so far I'm at 98 kg for 3 reps.Weird because I can OHP 70 kg for one rep.So anyways I accidentally visited /po/, and it's like a different universe. The threads are sooooo slow.There's still active threads from 2018, it's pretty cool.How are you bros doing?
>>74668016I'm 5 days in and it's recovering slowly due to sleep I'm considering taking a month so it doesn't come back first time I fuck form like last time. I basically ground my shit down to where it was sore after every session days after.It's always heavy incline so I'm guessing shoulders need some work I don't even really nail 135 ohp for working sets.
>>74668027oh yeah probably just take some time off, and then go from there. You should be working on your OHP if you can't get 1pl8 comfortably while pushing 3pl8 bench. My tested bests are 190 OHP for 3, and 250 bench for 2 for reference. I think over specializing leads to muscle imbalances which can lead to more injuries over time, but I could be wrong. As long as you're having fun just keep it up though. If you don't homegym you could always ask another bench bro for tips. Seems like you know what you're doing though
>>74668026yeah but it was just a silly thread. should have just been a warning.
>>74668066I got my shoulder routine to go from sharp pain to nothing in 2 weeks here same with the recommendation to hit machines now I'm getting actual chest hypertrophy. Prison reps for the win less pain accumulation too.
>>74667541>Tricep cable extensions>pain in shoulder on final rep like pulling the joint down from the back>slight pain in elbow when bent and occasional slight shoulder pain for the last few days>no loss of mobility or noticeable loss of strength, just occasionally annoying when I sit in certain positionsSo I'm assuming here I just pulled the muscle and the tendons are inflamed. I'll probably stay away from tricep isolation exercises for a week or two and take aleve regularly.Am I underestimating the severity of what I did?
>peak endurance athlete possible best in the world>skinnyfat with little definition kek
>>74667885I think he has the highest measured VO2 max ever and that's what makes him "the fittest person in the world"
>>74667885
>>74668048He'd only burn 9-10k calories running 100-113 miles. That's like 2-3 lbs lost, and he can easily regain within a week.
Now let's see him run a Barkley.
>>74668174Isn't that the point? It doesn't take much fat to go even 100mi>>74668130Kiptum has the marathon record. Jornet's arguably the top ultra trail runner and also has a bunch of mountain climbing records on the side. He solo hiked everest twice a few days apart without oxygen, a tent, a radio, or ropes and the first time he went up he got sick at like 7000m and went ahead and summitted anyway. Then like 4 days later decided he was going to make a second attempt. Honestly probably going to fall off a mountain one day he doesn't ever use safety ropes
Digits and you make it
Roll
flat
digits or not, wagmi.
It's the start of the week again, take a deep breath in, hold it and exhaleWere you thinking of giving up today? No you weren't. You made it through last week, you'll make it through this one as wellWhat are your goals for this week? What do you plan to achieve? List it all down.Take a deep breath, hold it and exhale, move at your own paceWe're ALL gonna make itThe motivation thread is open
>>74661351yes i am cos i cant lose weight for shitim eating far below my norm, tracking every cal, not eating slop\drinking even stopped to season my food since i cant lose 1kilo im doing str training 4 times a week, 2 times legs, push and pull, im always sore, eating enough protein too, 45min cardio 4times a week and 7k-10k steps daily, guess what, im still 95kg at 178height for like 2months, and i was increasing my activity more and more and eating less and lessim at the end of my wits, i hate my life my body and everything else i just want to die, i dont want to even binge on slop or drink myself till i pass out or wahtever, im way past that i just want to end it because it seems i will never lose fat did my steps in the morning fantasizing about being hit by car and dying instantly, just end it
>>74667595She's also become more controlling over my dieting. I'm away right now so every time I fail to go to the gym or miss my diet goals she's been tallying it for when I get back. I have super bad focus and habit-forming issues and had parents who were completely lackadaisical and just let me rot in my room as a middle-high-schooler, so I'm pretty excited.Actually hit 1/2/3/4 a while back from inconsistent bro-lifting, but have stalled since. She's gotten super into the gym the past year.
>>74668132Okay so you were in a maintenance phase because you are eating more than you think. Doesn't mean you made zero progress, you're now probably stronger and slightly more muscular at least which lowers your bodyfat anyways. Stop being such a whiny faggot and start weighing your food.
>>74668200do you want me to give you a screenshot where i eat 1600ccal daily for a whole week or what? obviously im tracking my shit calculators say my norm is 2400 but its obviously fake, my norm is around 2k
>>74668228Okay then stick to your program, you've only been at it 2 months and sometimes it can take a while for progress to show up. But yes, I don't believe you're actually eating 1600kcal and losing no weight. Maybe you're underestimating on what you do track about 10-15%, which is normal for a lot of people, and/or also not properly tracking stuff like oils used in cooking. Either way if your norm is like 2k you must really barely put any intensity into your lifts and walking. I am very slightly taller and once outweighed you but even now at ~90kg my sedentary maintenance is like 2400-2500 consistently.
>steals your girl
>>74668201Nice story and nice cock bro
>>74666897this is either super cope or this faggot is about to try and sell you something like his get rich quick failproof scam coin
>>74666897>no one gives a fuck about your muscles bro imma steal yo girl*kicks the fuck out of you because you're a pencilnecked crypto dork**drives off in your mclaren and fucks your bitch and your sister*UNLUGGY UCE
>>74667546Tbis is unironically true, Tate videos get loads of comments from girls asking about Tristan's Lada
be careful brojannies are starting to ban on all boards as a habit now for off-topic discussion.
Dr Now edition/fast/ing generalWhat is /fast/?Fast is a thread for the discussion of intermittent fasting, fasting, water fasting, and fat fastingWhile fasting alone is fantastic for your health, Consider doing a ketogenic in addition to become god modeSnake juice:https://www.youtube.com/watch?v=-s-xjsR89XI>how can I get a quick rundown? Where can I start?https://www.dietdoctor.com/intermittent-fastinghttps://www.dietdoctor.com/longer-fasting-regimenshttps://www.youtube.com/watch?v=9idhb2aAfnsComment too long. Click here to view the full text.
>>74667216Fair point.
I found Dr Now on Cameo. He will call someone fat for a small fee.
>>74664133>>74666913Dozo
>>74661708I’m like 40 hours in, just took mother in law to supermarket. I just read the backs of packets of food to look at all the horrible ingredients and feel justified in not eating for 3 days
>>74663561YepGo till break time and then go till lunch when that gets easy
So, some retards like tate and MANY people on here truly believe in the men peak at 30-40 shitEspecially in whitepill threadsI’m a guy nearly 26 and I used to panic a lot, but was reassured a lot on here and even some older online friends that I have “plenty of time” because only women hit the wallBut recently, I’ve started to worry this is a bit of a cope, I’m already thinning, it’s easy af for me to get, I’m latino.. is it just better to worry about my peak now?And, I know a lot of guys say “men peak at 30 bro” but I rarely if ever see people walking around 30-40s looking like picrel or Chico or whateverBut every time I voice these concerns, people on here and /adv/ assure me that I haven’t bloomed yetIs this just cope and fitness and health won’t save you from the perils of aging? I do not see a lot of Jared Leto d walking around brosI feel I wasted 15-25 because I thought I would hit my prime after 35
>>74668109>during your teensYes, it's called puberty>during your 20sThis is a debunked lie, the rate you built muscle is the exact same (as in 1:1 the very same) in your 20s as it is in your 30s, 40s and 50s due to metabolism not slowing down until your early 60s.The only reason it "feels" harder is because you usally have a job and a family by your mid 30s statistically.
>>74667914What it really means is that attractive men can continue to be attractive, or even become more attractive, going into their 30s or 40s. If you're ugly in your 20s then you never had a chance to begin with.
>>74667914If you work hard all your life you'll probably peak somewhere between 30 and 40 in terms of strength and muscularity.Before that point you lose muscle at about the same rate as you do in your teens and 20s, you just don't put it on as fast.If you start later you can peak even later than that (although your peak will be much smaller than if you'd started earlier).Regardless you'll never peak if you don't actually put consistent, hard work in for around a decade or more
>>74668122This is what it should have always meantYou don’t bloom into a Brad Pitt or Clooney etc. they were always attractive
>>74667985>My other friend who looked 16 until his mid 20's has been getting more and more attractive each year, has no thinning and is losing baby fat on his face whilst building up his body. This is me. Feels good to have perfect skin at 30.
How do I achieve the Kpop idol look?
>>74666110>UBIQUITOUSThis gook is just like those white dudes who get nonsensical kanji tattoos
>>74666110lifthave passionate sex with Korean womeneat, sleeplift
>>74666110Nigga tatted English words on his body like Americans tattoo Chinese characters on their bodies. "Ubiquitous," what the fuck is that even trying to express? The word doesn't have a profound or spiritual connotation. "What you are is what you get" is like some third grader shit.
>>74668218It’s not even spelled right
>>74668235>>74668237fucking kek I didn't even notice this
Love this lil nigga...Great source of protein
Is this healthy? Or is it processed goyslop bullshit. I love string cheese as well.
>>74667614it's acceptable, but make sure you're watching your macro; fat is still fat.
>>74666991Why is Anor Londo in the background
Cheese is disgusting
>>74667614not for long, now that they know we like it. itll have lead or arsenic in it next year.
