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1 reply omitted. Click here to view.
Mobility, Stretching, and Self-Massage Resources:

MobilityWOD: A blog that focuses on maximizing mobility - also covers some self massage. Here is a great selection specifically for squats.

This article covers some essentials with a few references to MobilityWOD

Molding Mobility and Starting Stretching: Concise beginners guides to mobility & stretching.

Foam rolling the critical bodyparts

Make your own foam roller

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New CBT, old one is near dying.

>20 years old
>lifting for 4 years
>cutting for 2 months, ~4-5kgs off my goal.

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>I used to be 116lbs. Give me a break.

I take it back I am very proud of you.

But we all used to be 116 lbs once. Keep it up.


No height or weight offered; no comment.
Flop that dick out from between your legs
Where's your penis
Love your bagene bbygirl. Never stop being you.

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i read the sticky and changed my diet now for a while and go to the gym regularly but my routine is just random stuff i just feel like doing at the moment
i lost some weight but i mostly did cardio and i think i should do A LOT more weight training but i dont know what routine to use as I am in a caloric deficit and still fat as fuck
any help how to build a routine or is there one allready for people like me?
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Do BLSS (google blss routine) until you stall then do a hypertrophy routine and try to push yourself to build work capacity and handle higher volume. Pro tip: don't do any of the shitty "aesthetics/strength" PPL routines posted on /fit/ with fixed volume and random heavy work thrown in for no reason. Use block periodisation, focus on one thing at a time and read Scientific Principles of Strength Training. You won't be able to work on more than one goal at a time while cutting, so pick one and really hammer it.
was surprised to see him here hes the best
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thanks my man just looked it up and blss seems awesome
im surprised i heard of block periodization for the first time but after googling it it looks like it is simply superior
honestly thank you
Just pls don't try to implement block periodisation without reading the book. It's the retard's crash course to it and there's really nothing on the internet that explains every important principle in a clear and easy to understand way.
What can I replace deadlifts with if I can't do them because of an injury??

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For mental sharpness and clarity is there anything better than joe rogans alpha brain?
Seriously asking
just take caffeine with l-theanine, it's way cheaper.

the joe rogan and alex jones products both work, but they're expensive when you can just take l-theanine with coffee.

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I go to a pretty swagged out gym, I pay like $150.00 a month for. Money well spent though, because the entire reason I enjoy going to the gym is to look at hot bitches.

Thing is, I see some girls who are cute. Some that are hot. But I haven't touched or really talked to a chick in roughly five or six years. I feel that I might have stagnated significantly. I still can't get over that the average chick sleeps with like twenty guys a year.

I'm not shy about talking to chicks, but I have no clue what to talk about. When I get stressed from the chicks I usually go to the treadmills and watch anime on the Treadmill t.v.

The gym I go to in question is Equinox, I can lift two plate and I have no friends. Willing to take suggestions.
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Who's this high test braphog?
>paying $150 to look at girls
> Features of their bodies like tattoos
Spotted the degenerate. Tattoo bitches are never an Option, no matter how desperate one is
$150 a month? Equinox in LA?

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Who here quit drinking?
2 weeks sober here. I miss the warm buzz that completed me but it makes cutting out of fat mode pretty easy now.
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yup, keep making excuses you fucking pussy
The problem is when this difficult period is over you will say to yourself 'now I can stop drinking' and you won't be able too.
Had a problem for a while over the winter, downing some 12liters of the shittiest, cheapest beer I could find each weekend (some $6 for 3liters). Gained a lot of weight, lost a lot of muscle since it consisted mainly of watching movies and eating pizza with the room mate.

a lot better now; can't quit drinking because too much of this society relies on it for communication now. But I only buy expensive, good beer to remind myself it isn't about getting drunk. Paying 4 bucks for some import IPA vs getting 500g of Chicken Breast always puts things into perspective, especially when you're poor.
Drank close to daily for about the past year.

I embarrassed myself last weekend drunk and decided enough was enough. Its the main source of my problems, anxiety/frustration. I also quit coffee at the same time which I think is what drove it. Six cups of coffee per day got me super hyped/anxious/frustrated and then I would take the edge off with beers when I got home.

One thing I noticed is I am dehydrated now, unless I pound a fuckload of water in the morning. Symptom of just drinking less fluids in general.

Just finished day 8, going Sober for October. Wish my luck guys!
I haven't quit drinking because I'm not a pussy. Train your body and liver at the same time you fucking pleb

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What do you guys think of calisthenics to get gains?
Do you think it would be faster?
Is it a meme?
People look like they get pretty ripped doing it instead of weight training.

It's slower for the most part.

You can get a fair bit of upper body size from bodyweight movements (lower body not so much) but there's a lot more issues with skill work and progression than with lifting,

Good for showing off though.

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/plg/ - Powerlifting General, RPE Edition.

>The official pastebin
>The new dropbox - /fit/ information repository
>now partially rebuilt
>dropbox mirror
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He's right. People who hate Layne hate his personality, if he was a no-name lifter with no social media nobody would ever tell him to stop competing.
what do you mean? the trap doms are god tier
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Toughts on PHUL?

It's this "if you stop competing from a few setbacks, you were never a competitor to begin with" horseshit. This shit might be defensible if one had pulled a muscle before their first meet, but if one had already reached a high level of competition, and wanted to stop before they completely fell apart, or just weren't having fun anymore and wanted to do other shit, it takes an absolute faggot to complain about them doing so.
Wrong thread for meme routines with zero structure.

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Still drinking that black nasty coffee of yours?
Coffee pros:
>smells good
>literally no other pros

Coffee cons:
>staining teeth
>bad breath
>0/10 portable score (need to cook it somewhere)
>tasting bad since the 1450s
>having the shits


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>mfw I buy one of these everyday thanks to the subversive marketing here on /fit/

I mean, I enjoy it and it gives me a boost but, still...
How many sips a day do you pound?

I feel great with 1 but 2 or more and I feel a bit sick
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>drinking carbonated shit water "Monster"
How about trying something that doesnt suck?
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>tfw gas station has it 2 for $3.50

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>Who is /fat/ for?
For /fat/fucks who want to better themselves through meaningful hard-work, strategy, and dedication

>This is not QTDDTOT, ask questions about fat loss but use that thread for general questions

>Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)

>Calculate your TDEE (Total Daily Energy Expenditure)
http://www.sailrabbit.com/bmr/ (complex)
http://www.fitnessfrog.com/calculators/tdee-calculator.html (simple)

>Plan your weight loss week by week

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Going for my morning walk and I feel my two miles in 45 minutes is not enough. Should I up it?
I know that. I want it to be my whole life. I'm just afraid about meeting someone I've known online because of how I look. I only have a year or two.
Well I hit my goal weight of 150 from 240 guys. I didn't lift enough so now I'm skinny fat with stubborn stomach fat while the rest of me is scrawny.

Should I start eating at maintenance now while lifting and doing cardio for my stomach fat or do you guys suggest something else.
Yes. Go for 3-4 miles in 1-1.25 hours. If it's getting easier, it's because your body is getting used to it and it's time to change it up.
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If you hit your goal weight, it's time to start getting gains. You're thin enough that the extra weight won't ruin your joints, time to pack em on, anon, you've graduated to /fit/ normie threads, god speed.

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/fit/izens over 25, what kind of advice/warning/comment/conversation/etc would you give your younger self?
pic unrelated
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>The lowest I could probably go without negatively affecting muscle mass and normal strength levels was about 255-260.

So roughly 10-12%?
Why are you 350-400 lbs? this is absurd you are not a giant
I'm really not sure.

The fuck are you talking about?
That's what I'm trying to say you stupid fuck. You were stronger because you were fat. You don't have the mass of a roider, you can maintain the majority of your muscle mass and be lean, but you're deluded about how much muscle mass you have. You weren't 280lbs built, you were 280lbs with a gut. Your strength levels should always drop during a cut if you're below obese bf%, they go back up as soon as your energy systems replenish. Some of the strength you have from being a round circus fat man will disappear because that's just how bodyweight works, but that doesn't mean you lost proficiency in the lifts and that doesn't mean you lost quality mass.

Try 16-18% minimum.

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Wanted to improve my flexibility and mobility so I just started doing yoga at home today. Watched Adriene from youtube and she completely kicked my ass. I can lift heavy shit but man, I am not flexible at all. Did anybody have problems with this? Does it get better?

Yoga for a beginner is daunting. Any videos that can help with starting? and any videos that adriene has that are best for a complete and utter beginner with the flexibility of a 70 year?
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Do it as often as you can for two weeks, then it gets easier. I do hot yoga, I did it last night for the first time in several months and it kicked my ads. But you feel amazing when you finish. I don't do yoga as often as I should, and I really like the owner of my local studio.
thanks anons. Im going to keep going. Im tired of being inflexible.
Kicked my ass***
i do meme yoga (DDP Yoga) and it owns. heart rate is up for 30 minutes and i get flexible/bodyweight comfortable
I've found it helping in more ways than I thought it would. When I go out shooting, I'm more able to control my breathing and hold uncomfortable positions longer.

It basically ups my tolerance to discomfort immensely. Especially the hot yoga. Vinyasa flow is the only one I like, however.

Also, I dated a legit bimbo who showed mild interest in me, then when she saw that I could keep up in a 90-minute hot yoga session it was over. Her last two bf's apparently puked an hour in, and one was a PT. Lol.

Yoga got me laid.

I don't do it anymore because I feel like a weirdo walking into a yoga studio as a straight male who isn't a vegan skellington. It's enemy territory.

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old one is getting high

If I'm working out regularly, how detrimental to my other lifts would doing 100 pushups everyday be? Is it going to get in the way of my bench? Is it considered "cardio" and going to kill gains in other areas?
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Not a doctor, but we're gonna need more info. When/how does it drop? Does your body just give out? Are there any signs that tell when it's going to drop? You feel lightheaded during and after what? Do you eat before you go to the gym?
Probably putting your lower back in a bad position. If you're squatting high bar, you're probably leaning forward as soon as you're out of the hole. If low bar, you're probably progressively leaning more and more forward as you descend, ending up with a squat morning. If neither of these, idk. It'd be easiest to check if you posted/linked a video of your form
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So... what does QTDDTOT mean?
Thanks senpai, guess I'll go to the local gym since it has a pool included for the big bucks and I'll start lifting while I'm there.
I've heard that there's a critical learning period for things like this. If you didn't learn this as a kid, you won't be able to as an adult. Not sure if it's true but you be the guinea pig.
Try out training wheels, mate. If not, try pedaling with one foot dragging/constantly kicking off the ground for balance while the other pedals. If you don't know how to pedal, use a stationary bike. It's the same movement for pedaling

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When during Oats and Squats plus dead lifts what is the appropriate weight to start wearing knee wraps? Also possible recommended brand?

Unless you compete or want to mimic that, don't bother. Sleeves are better if you're looking for warmth or a little support (you can use loose wraps but they're fiddly as hell compared to sleeves), tight wraps are mostly for adding significant weight. They also hurt like hell and will make getting to depth interesting if you're not super strong.
Wear 7mm neoprene knee sleeves for comfiness. Don't use wraps unless you want to compete in powerlifting federations which allow wraps, there's really no reason.
knee wraps, never
belt at 4pl8/5.5pl8 squat/DL

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Recently discovered these gems, would there be any negative effects from replacing my post-workout protein shake with a pint of Halo Top every day, besides price? I mean holy shit this stuff has made me actually look forward to dinner when cutting.
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I've been eating this shit too, god tier bulk snack. Not sure what the hell its made out of though so I'm crossing my fingers that it doesn't give me bitch tits or kidney stones.
I conjure
>Per serving
So that's like 1 tablespoon?

Really makes so much sense
found a brand called Oppo about 375 kcals a pint.

pretty tasty too
what's everyones favorite flavor? the peanut butter swirl is great

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