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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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It's rest day and the anxiety/depression makes its swift return since I can't lift it away.

How are you tonight bros? Post feels whether they're good/bad/ugly.
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>>44823261
I'm gonna be getting close to my goal weight in a couple of weeks. Gotta start working on the mental and social gains, whats a good routine?
>>
>>44824006
borderline personality disorder?
>>
>>44824017
Pretty much in the same boat here. It's unfair the life that we have given, but oh well, what can we do. I'm not leaving this earth before I achieve some of those things that i desire..
>>
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>>44824006
GAD
>>44824075
Anxiety is a widespread symptom and it can be indicative of a wide variety of mental illnesses. It's the same case with depression. That's why it's important to see a shrink when you're having issues that are beginning to impact your life before they fester and progress into worse things.
>>
>>44824048
nofap

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is this achievable natty?
how long would it take
thanks
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>>44824362
bottom (no homo) right
>>
>>44824328
sir, you seem confused.
this is a christian board
>>
>>44824373
My friend said he tried and nothing comes up
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>>44824328
The guy your girl told you not to worry about
>>
MODS MODS MODS
nice pic tho

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my cholesterol is bad, at 7.6 - i'm 29, male, 6 feet tall, 170 lbs

people tell me to avoid eating eggs, others say to eat eggs

i don't know who to listen to

what does /fit/ think?
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>>44822619
don't eat and excessive amount of eggs if your cholesterol is bad
>>
>>44823953


>>44823953
Doctors are pretty shit on nutrition. Especially in America, many would sooner prescribe a new med than have to actively say stop eating something.
>>
>>44823967
1st line of therapy in both AHA/ACC and NLA guidelines is lifestyle modification. I don't know what you anti-doctor types get out of making shit up.

There is a legit possibility OP has FH that is largely unresponsive to such and requires meds.
>>
>>44824073
Could be. You're right. But there is fuck all wrong with trying everything you can except medication.
>>
>>44824335
That's quite the dumb sentiment. You can do many many harmful things to yourself without any medication.

>that guy who wears basketball shorts to the gym
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>that guy whose music everyone can hear playing out of his earbuds
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>>44824142
yeah that's everyone here you brainlet
>>
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>>44820981
Hey /fit/, what do you think of the BUFF DUDES?
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>>44824286
No shit dunkass, look at the post I'm replying to.
>>
>that guy who goes to the gym

I need some help guys.
I’ve been hitting the gym for about a year now doing the basic whole-body stuff recommended by the „trainers“ (cheap-ass gym filled with cunts) there, sometimes with pauses of up to a month and pretty irregular in general because of work.
Now I’ve got some time on my hands so might as well build a proper routine. The problem is I don’t want to build a foundation with SS-type programs/compound and work with isolation/cut then because of work and time reasons.
Even if that means less gains in the long run, I want to work towards an athletic build consistently without gain/cut intervals.
Losing some days because of work is to be expected, so 3 x week whole body is the best bet for me.
Is HST good shit for someone like me? Is the routine in the pic acceptable and would you change anything?
I add a few minutes warm up running at the beginning and about 15 min higher intensity running at the end so I’m at least doing some cardio too.
>>
read the sticky
>>
>>44823543
I did. That’s why I’m asking.
The sticky is basically: do SS or anything else that contains compound movements, high volume, low reps.
I’m sure I’d make good progress with SS too, but it’s still a bit too crude and not well rounded if I want to have a routine that focuses on consecutive progress without change and doesn’t have bulking/cutting intervals.
I don’t want to get big/strong and then fine-tune. I want linear progress that gives me optimal results at any stage of training.
>>
>>44823265
Why don't you just use a setup that utilizes a few compounds/lower reps on one day, then alternate that with a day or days that use machines/isolation stuff/etc?
>>
Don't waste our fucking time, faggot.

Get strong. Do SS. Want to make it more aesthetic? Focus on the press and use bench as an assistance exercise in the 7/8 rep range. Do 2-3 sets of chinups to failure, then bicep curls to failure on bench day. Do 2 sets of 30 crunches or three sets of weighted sit ups or hanging leg raises on press/DL day. Don't forget your damn Calves and maybe traps and forearms.

You can customizethe accessory bullshit as long as you go HARD on the main three.

Why do I hate on bench press? I don't. But it's not as good as dips so who gives a fuck. Not me. Fuck you, Rip. I love you, milkman.

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Now that the dust has settled...which is better?
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>>44824174
Strong lifts because power cleans aren't necessary if you just want to get into good shape.
>>
>>44824322
there is friendo
>httpsCOLON/SLASHSLASHstrongliftsDOTcomSLASHappsSLASH
>>
What does /fit/ recommend to a beginner then, SS to (insert program) or SL to (insert program)? There's always gotta be that base routine when you're a DYEL, not some split. Curious to see what /fit/ thinks.
>>
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>>44824407
just do something you fucking nigger
pick one and stick to it for a month
>>
>>44824364
But you have to pay $10 for the warmup calculator. Is it even worth it?

Help me /fit/. I need a legit tried and true daily stretching routine to maximize flexibility. Especially if you're on the complete end of the inflexible spectrum. The SS of stretching.

I'm stiff as all hell. In all my years of playing sports and working out, getting fat and losing the weight, I have never added stretching to my routines. To any of them.

Not before a work out, not after, not on rest days. Not even "just because".

I'm not a fat slob, I wouldn't call myself fit yet but Id say I'm healthier than many others this country (America, which isn't saying much i guess). I'm active because my job forces me to be doing intense cardio all day (delivery boy for a busy restaurant in a city, in an area with many steep fucking hills). But for goodness sake I can't even touch my goddamn toes. Not because I'm anywhere near too fat to do so, but because my hamstrings are so unbelievably inflexible!
That is madness. I've been like this all my life. I have more will power to put over a hundred pounds on my body and lift it, than I have to just hold a stretch and do it routinely.

I now realized, this is mostly because I don't know anything about it. I'm not sure what I should be feeling, or aiming for. I don't have any idea of a routine, especially not one that would compliment weight training. I don't know when would be the best time to stretch or in what environment. And stretching is still dangerous if done improperly. I already have had injuries that's been preventing me from working out for a good 8 months so far (Got hit by a car and got a grade 3 concussion, months later then fell off bike and fractured my radius bone, haven't lifted in forever, depression coming back.)

tl;dr Give me a stretching regime that will maximize the flexibility of someone who NEVER STRETCHED despite having been active in his life and is recovering from injuries that are preventing me from lifting. And overall general discussion about stretching and flexibility.
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>>44820759
bro if your trying to stretch your anus just buy a bigger squat plug
>>
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>>44821437
>>
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>>44820311
/fit/ in a nutshell
>>
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>>44820843
>>
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>mfw this thread

Has anyone hear tried an ECA stack before? I bought some Bronk-Aid today at Wal Mart for the hell of it and was wanting some tips or advice from anyone who does or has done this.
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>>
>>44824261
just drink coffee you lazy junkie faggot
>>
I used primantene in combination with caffeine pills for precise dosing. Great appetite suppressant
>>
>>44824340

Already do. Black. It’s just a pure curiosity thing.
>>
>>44824261
Can you use pseudoephedrine and ibuprofen instead of effedrine and aspirine? I cant get effedrine here
>>
>>44824323
wait are you being serious? how much sleep did you get then?

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/fit/

What do you think about cold showers?
15 replies omitted. Click here to view.
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>>44824202
I ususally take a hot shower while I'm soapin down. Then at the end I wash my hair with cold water and stand under the cold water for a minute or so. The cold water helped my scalp out a lot.. 0 dandruff and my hair is way smoother.
>>
>>44824334
>mfw reading this whole post

Cold showers are legit better than hot ones. OP, stop being such a bitch.
>>
>>44824350
>implying this is a bad thing for the 10 minutes after you shower that it would affect you.
>>
>>44824289
t. underage brainlet

You will lose all of your hair
>>
>>44824443

go cold shower and grow your hair back bruh

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Why doesn't Dom look like he lifts?
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>>
Because he's the only natty fitness utuber and he can afford not to because he's actually talented in something.
>>
>>44823983
>he's actually talented in something.
now im curious
>>
>>44823869
Still bigger than you.
>>
The curse of the natty
>>
>>44823869
high bodyfat

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I'll kick it off - 3 Pros, 1 Con

Pros
>195cms
>Great facials
>Making great progress in my life

Cons
>Lost my gf because im a sex addict
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>>
>>44814552
Pros
>not ugly
>very intelligent
>good work ethic
>much knowledge in history and theology
Cons
>sad every time I realize that I woke up again, God never answers that prayer
>tfw no gf
>>
>>44824066
My bad i didnt even read the post fully, hence my laziness
>>
>>44823931
Damn right you're sorry, vagrant.
>>
Pros
> Lifts apparently very impressive for starting just over a year now
>Been told I have pretty eyes
>Have a job I enjoy alot even though I don't make too much

Cons
>Pretty depressed at this point, only really get out of bed to go to work and lift usually that isn't before like 1pm
>Only seem to attract mentally I'll girls with dysfunctional familys who I try way too hard with
>Moved away from my home town about half a year ago left anyone who meant anything to me behind, haven't met any people like them since. Not a single friend exept my roommate.
>>
>>44814552
Pros:
>Cool looking face
>Highly skilled artist
>Feeling better about life recently

Cons:
>Obese and fap has twisted my sexuality, still not sure who I am

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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)

>This is your threadly reminder to recalculate your TDEE periodically as you lose weight

>Plan your diet and see your weight loss week by week
http://www.losertown.org/eats/cal.php

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>>
Reminder that fat makes you fat.
Skip the bacon and cheese and eat your goddamn fruit.

> You have to be funny

You heard her lads
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>>44824139
>>44824144
Just use the timer you autist
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>>44824376
Stop feasting on sour grapes.
>>
>>44824376
go outside pussy
>>
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>>44824437
>thinking tinder is used for dating and not for validation
>>
>>44824390
are you fucking crazy?

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What excercises best to replace assisted dips and assisted chins (fatty needs assistance and new gym hasn't yet machine)?
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>>44818319
Yowamushi pedal if you have a bike
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>>44818319
Sports streams, i put on some old movies on when working out at home, or music i guess
>>
So I apparently have compartment syndrome, my insurance won't cover it (it's "not necessary") and my doctor said that I should just skip cardio since running, biking, and elliptical set it off, and I can't swim.

Since I want to ignore that guy, what can I do to get a good cardiovascular workout in that isn't running, biking, elliptical, or swimming? I can walk almost forever but my understanding was that it doesn't matter how far you walk, it's never cardio. What are some things I CAN do?
>>
Anyone have a routine for increasing ankle mobility?
>>
I'm going full meme and start taking fish oil + whey + creatine.

I have a few questions though:
Should I take them everyday or only on workout days?
Should I really take 0.8g of whey per lb of bodyweight? That seems like a fuckton considering every label recommends taking 30g/day



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