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
how much protein is "too" much
>>77291702Got a pic of your mom which matches that description (she was over yesterday)
>>77290949Nah it's more than that and it's also proportional to a person's size and metabolism. A 5'2 manlet probably only needs 30g ever 4hrs but everyone else would benefit from 50g per meal, potentially even more.
>>77291513It implies that you have a higher than 39g ceiling for protein synthesis. But I think it's digestion.Something to look into is cortisol spiking and damging your heart by doing way too much cardio and even lifting i"m sure. So basically if you say bench every day for a month and do so with high intensity, you will damage your muscle. It is a precursor to rhabdo and necrosis. For me though potatoes and bread are basically complex carbs and I never had any impulse to overtrain cardio for more than running faster than I thought and getting up to probably 160-180bpm or so on hills and shit idk I never had a bpm watch but lol I wouldn't be doing 6 eggs a day really ever I keep them to 1 or 2 every day or 2.
>>7729188130g/hr kimd of adds up though. 300+g of protein is an absolute shitload to do consistently every day.
>>77291862I think you more just got better at carb timing than figured out that you don't need a lot of protein. Also to turn more protein into muscle, you have to raise insulin and is commonly forgotten and timed properly. Also you want to be bulked for a few days, most people don't bulk like that and most people who do don't know as well to be constantly lifting to balance out the excess calories you put on just to get to extra bulked at max bmr.
Women can wear what they want to the gym, incel
>>77286012Kekt
>>77282449Too skinny, would not ogle.
>>77286038whore>>77286040whore>>77286054asian whore>>7728634ugly whore
>>77282710I'm the exception
>>77291660The exception of what?
Reminder that you shouldn't be out in the sun for more than 15 minutes if you're white (even if you're the darkest of whites) if the UV index is 6. I'm talking about places that have the same latitude as the UK so if you're anywhere in the US especially Georgia, Florida, closer to the equator in other words 5 minutes is enough. You're skin WILL GET DAMAGED.
>>77291807Then I'll get skin damage.
>>77291807use sunscreen with zinc oxide noob
>>77291828Or you could stay in the shade and indoors and save your money instead. You also need to apply sunscreen every 2 hours, enough on every part of the body exposed to the sun and also have to be plentiful with the amount you use on not just a tiny layer and even that won't fully protect you from the sun. In other words it's not worth the hassle.
>>77291807Thank god slavs are not white. Sucks to suck, ytboi.
>"yeah bro, you like, totally need to eat clean and follow a good lifting routine with good form if you want to get big if you take gear">meanwhile, teenagers on Happy Meals and egolifting with shit form on SARMsWhy do roiders try to save face and never admit that roids are literally a magic pill that substitutes hard work?
>>77291499What about the FBI?
>>77291177Yeah I envy your healthy liver, uncs. Your wife is staying over late again tonight by the way.
>>77291558Too bad you can't get it up lmao, don't worry, I'll keep your girlfriend satisfied.
>>77290977Why do are retards on /fit so confidently incorrect about the effects of steroids?Even when the stuff they make up contradicts one another it seems like they actually believe this shit
>>77291725What are the effects of steroids?
>the bottle on the left contains piss that was collected just before bed >the bottle on the right contains piss collected right after waking up, 8 hours laterWhat causes this?
>>77291348me neither, it must stem from a particular type of autism
>>77291348I know a guy who was bed ridden for a month due to a condition, and he got used to piss in a bottle (though he could still stand up and slowly crawl to the toiled for shitting)He got used to it and simply kept pissing in bottles since.
>>77291411That makes some sense, but even when I had a sprained ankle, I'd still jump on one leg to the toilet when waking up at night.
>>77291188>that foamrip nigga
>>77291616>that foamIs a sign he's eating enough protein. If I slack on my protein intake the foam goes away.
Is this you?
>>77289391I'm the top guy and this meme convinced me to take fin
Chad embrace mogs all
>>772910181.25mg finasteride and ~10mg minoxidil daily (oral, adding drops of topical solution to a shot glass of water and drinking)I used to use topical minoxidil but I didn't really see any results from it, and it's too much of a pain in the ass to apply. Hard to apply evenly to scalp with long hair, it makes hair look greasy and shitty, and I'm pretty sure I was a non-responder. but ingesting minoxidil allows it the prodrug form to be activated in the liver instead, and so it's a much easier and more effective way of using it.
>>77289391No I have greek-god hair.
>>77289391Most of my hair loss happened when I thought there's no actual treatment for hair loss. In fact, I thought it was so obvious that I didn't even bother to google it. Now I'm nw3 with frontal recession only, use topical fin+min and am planning a trip to Turkey.
>Men age like fine w-ack!!!>I have high testoste-ACKYou were saying?
>>77291165pedestalization final boss
>>77291159She's a bit of a disappointment.
>>77291441exactly my thoughts, it's not a fair comparison
>>77291451it crazy how he lost so much bonemass around 40 that his nose deformed into kike nose
>>77290909Post face.
How bad is a few cold ones after a long day at work? I usually drink a few tall boys and eat a pizza since I’m too tired to cook.
>>77290899not a fan of Jet's?
>>77290902Too expansive for me but their chicken bbq deep dish is really good
>>77290888Son of a gun anon, stop killing yourself. I get it I was drinking mouthwash at my worst but come on bruv, get up.
Two Hearted is good as fuck. However anon, if you really like beer and eating slop you gotta limit it to only 2 days a week. I used to drink tall boys of IPAs and malt liquor every night for about 3-4 years. I had to stop because I got paranoid as fuck about dying, my poop was jet black and I felt a lot of weird aches where my organs are. The thought of fucking up my body so much that I couldn't drink for the rest of my life felt awful as well. Its also a lot easier to lose weight if you only drink 1-2 days a week.
>>77290863>How bad is a few cold ones after a long day at work?Just look in the mirror and see if its actually doing to you. Most likely yes, ive never met a regular drinker in shape but at the same time it doesnt affect your strength.
Women cant be as strong as m-ACK
>>77291486She's terrible.
>>77291486>Natural guyGod I hate these influencer faggots
>>77291486I hate this ugly faggot so fucking much
>>77291641He did a video where it was enhanced strong women vs male dwarves and the women still lost. Absolute cinema.
>>77291486>>77291548Cool now lets see how strong they are when I'm cumming inside them haha
>impossible to do pullovers with adjustable dumbells without it falling on your faceFuck whoever invented physics
>>77285803Literally just get a supercurl bar and use the inside grip. Once you hit 30+ you're gonna love hammer grip anyway.
>>7729179630 reps is too much
>>77285803nautilus pull over machine is one of the best exercises you can it for upper body
>>77291819Good job, that was not what he said at all.
>>77285803What is the advantage of pullovers over pushing chest exercises?
Roidtrannies btfo by natties ahahahaSmall balls, ED, no hair, hot dog sandpaper skin, heart disease, AND weaker, slower, clumsier to boot. Is there an upside to juicing lol?Natties win again
>>77290381This literally just proves they’re all on gear, just some retards think getting using growth hormones is the only enhancement Gotta love the propagandists who say dumb shit
>>77291858What? The dotcom burst doesn't ring a bell? Hard drive prices? Those dropped a fuckton. You can get a 1TB for the price of a 100GB from a decade ago.
>>77291868roidtranny malding
>>77291868>>77291879wasnt their whole approach to use science to give the best roids to these athletes? doesnt this just prove scientists suck and bro science is better?
>>77291876I dunno man. People always say something about some bubble bursting and it just sounds like a bunch of bullshit everytime I hear it. I just buy whatever I need at the moment and let the nerds argue about the numbers
The Holy Trinity edition>Where do I start?no you dontold.reddit.com/r/steroids/wiki/indexprev >>77267546
americans who have bought since the great chinese crackdown: have you had better experiences with domestic manufacturers, or foreign ones that have domestic warehouses?
Started taking enclomiphene and finally waking up with boners again
>>77290716How would you know lol
>>77291662as PCT or monotherapy for low test?
>>77291845Low test
Jeff Nippard is back, for the first time since his wife died
how the fuck does a healthy 36 year old fitness chick just die randomly
>>77291823>healthyLol
>>77291820Either that or go live with all her stuff in his house, which is gloomy af
>hiding from police in his friend's (gay top's) basement for weeksthe huge downfall of this tiny lad has been brutal...
>>77291393He shilled the fuck out of BLM and The Vaxx™ + murdered his gurf, so yes he legitimately a total piece of shit.
questions that don't deserve their own thread threadDoes Bugenhagen's style of lifting actually work in real life for non-elite athletes/hyper-responders? He promoted doing one lift for a couple of weeks at a time and then switching to a different one. I never got much results from bodybuilding routines so I want to try something different.
>>77291527If i program 3 sets of barbell squats, 3 sets of deadlifts, 4 sets of leg extensions and 4 sets of leg curls, twice per week, how many sets per muscle (quads, hams, glutes, calves, etc) will i get in total?I know leg extension counts towards quads, but what about the squat? is it only for quads? should i include the glutes as highly active as well if i go just below parallel? will the calves receive significant work or barely act as stabilizers?if the squat covers all those muscles, then:Quads: 8 sets from 2 sessions of leg extensions + 6 sets from 2 sessions of squats. Total weekly quad volume: 16 sets, which is enoughIf deadlifts cover glutes, hams, calves, traps, spinal erectors, then:Calves: 6 sets from 2 sessions of squats + 6 sets from 2 sessions of deadlifts.Total weekly calf volume: 12 sets, which is enough considering the 10-20 total weekly sets i'm aiming to, without adding isolationHope this clarifies it better.
>>77291601Vascularity is genetic, adjusting diet, water, micros can help a bit.What's your height? 76kg at 210cm won't look good.Nevertheless, if you get 10-12%BF you'd look the better you can without losing much muscle. If that makes you fell still small, then bulk for a few months more and retry.
Swimanon here. I wanted to start doing some weightlifting again, is an Upper/Lower split 2 times a week followed by a full swim workout worth it?
>>77291525Nah, covid came with hot and cold flashes, and a loss of taste and smell.This was just a sinus allergy flare up. Watery eyes, nose running like a leaky faucet, headache, cough and sneezing, and a mild fever.
Anons I did my goal of losing around 40 pounds and sitting around 170-175 6’3I now want to get strength. Thing is im living frugal so no gym membership(any near me within 30 mins are all expensive)I dont think im very strong, but would like to get into calinsthetics, but im open to any advice or some smaller equipment I can get(most free space I have is for a pull up bar or one of those table things) i dont have space for lots of weights or big ones.Whats also just a good workout guide for someone new like me, so I can learn proper form. Decent but simple 20-30 minute routines
