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1 reply omitted. Click here to view.
>>
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

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Moving again in 2 to 3 weeks.
Not only I've been on a summer cut but I won't have access to weights for at least a week.
I know there's no saving all my gains but what can you recommend for lessening gains lost?
Don't wanna do those 90x whatever DVD programs
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>>74340764
>>74340814
>>74340978
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I waited fifteen seconds.
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>>74340979
link?
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>>74340764
I have the same rug but it’s a longer rectangle shape
>>
>>74340987
so not the same rug?

How to get shoulders like pic rel? How much do you need to OHP?
>>
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The sign you were looking for edition

>Who is /fat/ for?
For Fated Fatties 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-Navy
3. 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.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros) or LoseIt (great for both).

>Now what?

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>>74340451
What app are you using?
>>
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Day 115 of dirty water fast
Getting kinda hungry
>>
I've realized that a lot of the weight loss posts I see online go ">> my heavist was at 250"
I currently weight 249 lbs
>>feels bad man.
I have a weigh in at work in 3 weeks and a fitness test.
hopefully the numbahs get fudged and I pass but realisticlly I fail.
I've gotten back into the habit of cycling 10 miles a day for commute and p/p/l routine
sidenote, I got reccomended to take creatine every day before I work out, will that help with weight loss?
>>
>>74340846
>Dirty Water
What's that? Also what was your starting weight and what was your current weight? What was the longest fast you did before beginning this? I'm wondering if I could pull off a 40 day fast but the longest I ever went was like 14 days and it was years ago.
>>
How do you guys ever forgive how shitty people treated you when you were fat? How do you male yourself realize that you are decent looking now

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previous: >>74330913
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>>74340008
I'd eat all the pastries. The key to indulging from time to time is precisely indulging from time to time.
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Is football a decent workout?
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>>74340925
I don't know much about football, but I know a tight end when I see one
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>>74340925
CTE isn’t healthy

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Is there anything more entertaining to watch someone use than this at a commercial gym?
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>>74340823
Someone shadow boxing lol
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>>74340823
>>74340960
feelin /fit/ buddy?
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>>74340823
imagine spending a microsecond worrying about what some other faggot is doing in the gym
the only thing more homosexual than devoting your brain juice to thinking about other men, is actually taking their cocks in your ass
>>
>>74340823
It's great cardio if you know what you're doing. There's a little side room at my gym with a rack that has a bunch of these on it, about six of them in a circle. There's usually nobody there but I've seen multiple guys go in there and just walk around punching every single one of them as hard as he can while yelling super loud
>>
My gym doesn't have one sadly.
I'd love to slowly condition my body to rapid movements and compression.
I'd look like a retard, but it's not like I'm out to become a champ.

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Treadmill Edition?

>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 Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png

>I want to run a fast 5k, 10k, half-marathon, or marathon

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>>
>>74339438
no the 90 degree heat killed your gains
running in the summer kinda sucks desu
>>
I did my first 5k without stopping to walk
it was 26 mins and 36 seconds
how do I get this down to 20 mins
I have a good amount of weight to lose (185lb @ 5'9) and I've just started running again recently
I'm thinking I will run every second day and kind of jump between sprinting the track, running hills and easy pace jogs
>>
>>74339616
summer>winter
>>
>>74338699
it's all in the mind
just run the whole way,don't stop, just slow down
>>
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Rest day tomorrow!
>>74333190
Good luck anon! I doubt they'll cancel it, I've never seen an event like that cancelled over heat unless it's a state of emergency.

Is it fit to grow a beard? All the standard advice on 4chan, Reddit and other similar websites says to grow a beard alongside hitting the gym to complete the “glow up” is this true?
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>>74340540
>grow a beard alongside hitting the gym
>>
>>74340540
>All the standard advice on 4chan, Reddit and other similar websites says to grow a beard
you just made that shit up
>>
>>74340540
no. do calosthenics and cardio. shave everyrhing below eyes. eat carrots and get a tan
>>
>>74340540
Why anon, anyone saying "glow up" on 4chan will (rightfully) get called out as faggot pussy.
>>74340892
He doesn't look jewy at all desu. His ears are higher than his mouth and not like thin cabbage membrane. Normal nose. Eyes not dilapidated. Just has a weak chin but all races have shitchins in their ranks.
>>
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>>74340540
YOU FIND THAT MAN!

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By the time you finish the first 2 exercises of that body part, it will be too fatigued to continue doing the rest of the exercises. You will need to drop the weight a lot to continue the rest of the workout.

Wouldn't it be smarter to do 1-2 exercise per body part multiple times a week? This way you can perform these exercises with more weight and better efficiency.

The weekly total of exercises would be the same, but if you split them throughout the week you will do them with more focus and weight leading to more gains.

For example, let's say on a back day you do deadlift, barbell rows, dumbbell rows, cable rows and lat pulldowns. If you do them one after the other in a row then the last 2-3 will be done sub optimally with less weight and poorer technique due to the fatigue accumulated from the first exercises.
Now if you split these 5 exercises, 1 exercise per day, then you will use more weight and better technique at the same time, leading to more gains if you sum up everything on a weekly basis.
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>>
>>74340434
You cannot do 20 high quality sets. Maybe you can do 5, but not do 20. The difference between the sets for someone who does 40 sets and 20 sets will be tiny. With 20 sets, it was low quality to begin with.
>>
>>74340568
> *per muscle*
Your nervous and endocrine system needs a day off.
>>
>>74340743
If you read on, you would see that it alternates between 6 and 5 days the way I wrote it.
>>
>>74340799
Why can people, for example, run every day and their nervous/endocrine system be fine, but not weight lift every day?
What is it about weight lifting that is uniquely taxing on the nervous/endocrine system that you can't do it every day?
>>
>>74337680
>By the time you finish the first 2 exercises of that body part, it will be too fatigued to continue doing the rest of the exercises.
agreed, so make it count, 1 set max 2 working sets
>You will need to drop the weight a lot to continue the rest of the workout.
no it was ur workout dumbo, u don't need more every 3-5 days, 2 proper sets after warmup per muscle head, only in isolation, compounds are warmup material at best
>all the rest blabbing
irrelevant, nobody needs 15 sets and nobody does it in real life lol, except for few autists until their bodies break down lol

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Starting next week I will be water fasting on Tuesday and Thursday

The other days I will exclusively eat fish, whole grains and vegetables

What else would you recommend to lose weight
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>>74338721
Boomhauer will get me too'd if they serious wrote out Kahn.
>>
>>74338721
Dale won't be celebrating much of anything, considering his VA is dead.
>>
>>74338253
I knew this would be trash. Thanks for the conformation.
>>
>>74338323
lmao(tian)
>>
>>74339032
Netflix made Rocko and Zim trannies a few years ago.

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If you don't know - Basically, guy who works as an editor on an outdoors focused website recorded what happened to his body as a result of a month long thru-hike. He lost 10lbs of weight but dropped from 13% BF to 5% BF, his free test and total test doubled, cortisol almost halfed and dropped his blood sugar levels down from pre-diabetic levels to a normal range.

Was wondering if anyone had any experience with that type of stuff.
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>>74340230
This nigga wouldn’t last 2 days in the caveman times
>>
Bumping
>>
>>74340204
>go to alltrails.com
>find a short trail near you
>do it
>repeat
>for longer hikes you'll need hiking shoes, a backpack, and some basic gear
>go on day hikes or car camping
>work up to thru-hikes
Yeah, just slap on some shoes and go for it. Most hikers bring fatty foods like peanut butter because it is calorically dense and you'll feel every ounce of carrying weight on longer hikes, so you want to be efficient. If you have no outdoors experience, stick to places near civilization in case something bad happens and tell someone where you're going and when you should be back.
Going /out/ is not complicated. Have fun.
>>
Walking through nature is probably the closest thing to a health panacea. We have been doing it for a couple hundred thousand years so it makes sense.
>>
>>74340881
>We have been doing it for a couple hundred thousand years so it makes sense.
nature was trying to KILL US the entire time, I don't think it had the calming effect you imagine it did
>shit I didn't find enough berries today
>I hope they caught some fish, or we will starve
>its getting really cold...and the firewood is still wet, are we going to freeze to death tonight?
>that small scrape I got a few days ago is weeping pus and it hurts so bad, I hope it gets better
>wolves have moved into our territory, we will have to drive them off or they will destroy our hunting grounds

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Not really skinnyfat but definitely detained after a year away from the gym and with less muscle
Been told to either do a brief cut then lean bulk, or to just recomping for several months. Advice?
My main goal is aesthetics.
>>
Isn’t a bull/cut just a body decomposition spread over a longer period of time?

Why can’t I be in a deficit for a day or two, then hit the gym and eat a surplus, then do cardio for another day or two and fast to get back in a deficit? What about if stretch it out to a week surplus and then a week deficit? How small can I make each window of surplus/deficit to recomp? Food for thought
>>
>>74340597
Half a pound a week bulk and pound a week cut so you can spend more time bulking
>>
>>74340597
Recomping works but is really fuckin slow. Way slower than bulking and cutting
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>>74340673
Do you recommend I cut then to start off?

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are home gyms a meme?
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I think its easier to make more gains in a real gym. More machines, girls to look at, less distractions. At home I'm too busy watching porn
>>
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Personally, I was looking at getting an Adjustabell set from Kensui. They're relatively cheap and hold up to 140 lbs, which is well over what I can handle as a beginner anyways.
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>>74336164
Kek that's basically no resistance at all for her body weight. She should be doing bodyweight squats deeper. Now that would be a workout.
>>
>>74340439
eww
>>
>>74336746
>>74340439
You were right

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I just bought a pack of these,im so excited to try them out
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>>
What in gods cock sucking fuck is a garloif?
>>
>>74340521
Not gonna make it
>>
>>74338666
>le rare garloids eater
enjoy your parasites.
>>
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>me waiting for anon to post his meal
>>
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Here's my haul from a couple of days ago. Got a helluva good deal, just won't make the mistake of feeding them tap-water like last time...


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