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
Had a very slight popping sensation in my lower back on the last rep of a dropset on a squat machine. Did 250kg for 3 reps without issue, then 225kg for 3, then 200kg for 3, but on the last set I went particularly deep and it was on the very last rep right at the bottom that I felt it. I finished the rep just fine but I immediately stopped, packed up and went home.There was no pain as such, I was able to walk home just fine, but it did feel weird and quite tight afterwards. I put all my weights away but felt really awkward bending down (not painful as such, just felt strange and tight). How badly have I fucked up? I'm absolutely terrified right now. PIC RELATED: The exact machine I used
>>77376849so you think its just a muscular issue then?
>>77376863probablynot a doctor bro
>>77375039You will never not be DYEL
>>77375290The annulus fibrosus connecting the spinal discs are like tendons, they can take months, even years to fully recover. So, it's hard to say what caused it because of how accumulative spinal damage is. This is why I said early that training heavy with axiall loading is dumb. Unless you have perfect form 100% of the time, injury it's pretty much guaranteed. I used to train heavy, no problem, for years, then I massively threw out my back picking up a fucking diaper. After that I educated myself on spinal health. The mainstream method of lifting, atleast squats, DL, and OHP, is fucking stupid.
>>77375027Retards still refusing to just bb squat and deadlift in the big 26? Lmao
indian daily food has highest protein value>Indian day-to-day food has the highest average protein density globally at 28g per 1000 calories. A typical thali delivers 65g complete protein from dal, paneer, curd, roti, and sabzi combinations—surpassing Mediterranean (22g) and East Asian (19g) diets. Government nutrition surveys from 2018-2024 confirm this edge due to widespread legume and dairy use.
>>77377065no I'll never take indian-anything
>>77377065>28g protein per 1000 caloriesLmao
>>77377065>28g per 1000 caloriesthis has to be a troll
It's fucking impossible to get a decent amount of protein while "eating normally". How the fuck do you do it without spamming protein powder?Breakfast:-three eggs-18 gLunch:-sandwhich with some meat-30 g proteinDinner:-some meat dish e.g. chicken breast-50 g proteinTotal: 88 g, not enough to do shit.Comment too long. Click here to view the full text.
>>77375831how is 100g not enough protein? what the fuck
>>77375830Are you 90 pounds and sedentary? This is 1000 calories, what the fuck are you talking about?
>>77377018it's "enough" but probably not optimal2.5-3g per kg LBM is about the limit where more doesn't seem to impact muscle growth (at least for naturals)
>>77375830You can only synthesize 0.8g/lb of LEAN body massThat's probably enough protein for 1/3 of this board (the manlet pit)
>>77375830add 3 more eggs to bkfstdouble the meat in sandwichdouble the dinner meatwhat a low if faggot
Zoomers are cooked brohIf we're talking about young adults (roughly ages 18–32) in the United States:>Early 2000s: about 45–50% overweight or obese.>Mid-2020s: about 60–65% overweight or obese.To put things into perspective read this, it's horrible:>In the United States, among women roughly 18–35 years old, the share who are overweight or obese has increased from about 45–50% in the early 2000s to roughly 60–65% today. Since there are approximately 35–40 million women in that age group, that 15-percentage-point increase translates to about 5–6 million additional young women who are overweight or obese compared with what would be expected under early-2000s rates. >Put another way, if young women today had the same weight distribution as their counterparts in the early 2000s, roughly 5–6 million women who are currently overweight or obese would instead be in the normal-weight range. This does not mean all of them would be skinny—many would simply fall within a healthy BMI range rather than being classified as overweight.6 million young women who would be fuckable 20 years ago are now hamplanets
>>77370285No my guy I'm not talking about mubachuba from whateveristan not washing his hands I'm talking chemical poisons designed to make mother fuckers fat and unhealthy. Most Americans quite literally eat cancer chow 3x a day.
>>77374024>Not already having a White supremacist militia with the boysI wish I had WN boys. But all I got are a couple of ex army guys who are riddled with the PTSD.
>>77363520>30 yo incel typeOver here that type is fit, lean and wears tight clothes.
>>77363463I went to NYC for a holiday and when I was a kid I remember NYC was supposed to be one of the "hot" zones in America where all the art hoes were supposed to be at. It was just a bunch of fat brown people, particularly Indian. The women weren't even fashionable, though the men were very well dressed due to the competition. All the art-hoes are just fatties in baggy trailer trash fits with dyed green hair now. It's sad.
>>77374517Cows are way better than most people, like dogs. It's regrettable that 'cattle' has come to have the dual meaning of dumb, herded retards.
Sleepybros...
>>77376995Literally one of the most successful men in the history of civilization
I sleep 5 hours. What am I?
>>77376696I'm sick of hearing this bullshit. If you're legitimately healthy and active your body doesn't need more than 5-6 hours of sleep a day. You will automatically wake up after six hours or so, feeling completely refreshed. The only reason this won't happen is if you're on a bender, you had an excruciatingly difficult day, fucked with your sleep some other way, or you're actually just unhealthy. Before you reply to this post with some internet based drivel think about how much cardio you can actually, reliably do. Be realistic with yourself
>>77377086People who think this are always malnourishedYou don't sleep properly because you don't eat properly
>>77377086REM length and microwakeups (google them) are also genetical factors so it really depends on your genes.
If hard work could give you LITERALLY any body type you could want, what would most people look like?
They'd look like whatever is fashionable in the current second which will change every second because novelty is a large part of attraction.
>>77368099the most aesthetic male physique is striated without dryness (because dryness exposes the fact that there's a bunch of ugly debris between your skin and muscles).
>>77368099
>>7737646177 of THOSE would damage the foundation of my house
>>77376936I feel like golden era body building got that right. Having veins, striations but smooth skin is nice. I think current day body building with the bumpy skin looks fucked
Anybody use these or sandbags? How are they? And how do u feel compared to traditional weightlifting vs this for real life and sports?
>>77376639>MORE clearholy shit I'm sold
>>77376881I don't live in a country where they sell 20l jugs of water
Probably works probably works well for that specific type of strength training. I reckon the novelty would wear off quick though and you would have to be pretty autistic to go lift your heavy bag of water up and down for training
>>77376678Sounds profitable >>77376639They are THE BEST way to get shredded Here's my affiliate link:
>>77377058Kek I bet they do
>Who is /fat/ for?For austere anons 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), LoseIt (great for both), or Waistline (FOSS).>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.
>65°F>rainy>go to gym>it's SHOCKINGLY pretty empty>didn't have to wait on a single machine>even managed to get a mile walk in between sets before going back to liftingIf only it fucking stayed this empty like this. This shit would be paradise. FUCK.
>>77376907i do this but its fine, it takes years to get back to fat ass status, and then i lose it again>>77376935i would go to planet fitness around midnight to 3 am and it was always empty af, was god tier before covid and then they changed to close after 9
>>77376559The chosen people made a 'mistake' when the original daily reccomendations for vitamin D were made, they moved a decimal point and reported a value 10x less than what you need.https://www.grassrootshealth.net/blog/iom-miscalculated-rda-vitamin-d/
Fatty ContestDuckman105,4kg182cm
Fatty ContestBetterNateThanLever191.8 lbsStuffed my ass on the 4th.
How do I reverse insulin resistance?
>>77377085Have sex
>>77377085>posts pic that shows the answer but still ask to show off monkey level low IQbecome insulin-sensitive, you fuktard
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 openPrevious thread >>77334746
got an update on the first app out, tweaking the next one. not as much golf as i wanted because indoor one was closed and it was hot as balls. nothing for the job hunt. work has just been chaos. but second half of the year starts now and its not like the first half was bad, if anything it sets me up nicely. goal is to get next cert by end of the month. and get next app out by then too. switching up workout to be more focused on cardio and arms and let the legs get a rest. goals this week - study for the cert for at least half an hour, schedule golf lessons, found a fun 5k so might do that. gotta find networking events. need to find a healthy way to break out of this rut.
Not sure why I woke up at 4:30am, but I think it was so I can get back into the gym.Have a good week yall. :)
>>77376779Sometimes you need to be so mentally ill that you fantasize about best case scenarios. There are so many ways that life could improve
>>77376884There’s nothing wrong with revisions - there’s always room to improve! We still have half a year to make it! You’ll escape from your job eventually
Running GeneralWhy y'all so fucking lazy
>>77377071because it's fucking 36C outside
Advice for new runners:- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;- If you start to feel pain anywhere, stop and rest;- Don't try to copy what pros are doing. Do what feels natural; and- 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.
>>77377071Because I ran this morning and then lifted and now I'm tired.
>SundayAnother weekend another drink anon, how has your weekend been?
>>77376034>>77376613At its peak (movies 1&2) it was great. They’re not what they used to be. They’re a lot softer these days>>77376061It’s not that it’s a principle thing. If you don’t already get it or have much expericne with women then it’s difficult to explain and make it understandable but there’s just certain things you can’t allow to fly if you want it to be a certain way. It doesn’t mean my feelings are hurt it’s more so about her feeling like she can say and do whatever and retain me. If you give women an inch they’ll take a mile
>>773769783 was also really solid but the new stuff they did for 5 was pretty weak and the escape room bit just felt like torturing their friends but it wasn't funny. I get that it couldn't go on forever but it's still sad to see it end.
>>77376978Do you think she actually thinks you're a dumb bitch or do you think she just said that because you were both mad and arguing? If anything i wouldn't take too much stock in a literal NO U occurrence. You should sit down and talk to her about these things because if she's going to be a viable longterm partner, these are the things you both need to be able to do to last.
>>77376978Principles are a thing for yourself, and you don’t have any.
Pretty good. Gave ring training a try since I don’t have access to to a gym this week. Rings are next level. Never felt so weak.
Do you drink alcohol?If so, how much and how often? Do you feel like it has had a drastic impact on your physique and strength?If not, did you used to drink and decide to quit? Do you feel like sobriety has a significant impact on your physique and strength?
>>77376980*all daywhat a slip lol
>>77376897I'd rather be high every single day for the rest of my life than have another drink again.
I drank a litre of gin every day for about 10 years.Weighed 270 lbs.Stopped drinking, lost 90 lbs in a year, not I fit in airplane seats and women talk to me.
>>77375419I drink maybe once every 2/3 months socially, generally will be about 10 standard drinks at most with friends and no more than 4 with coworkers. If alcohol vanished from existence tomorrow I probably wouldn't be too bummed.
>>77375419It absolutely obliterates your gainsSo many dudes drink, wonder why they can't get big and then blame genetics
Finally footage and it's... weird.No wonder he could do 1000s each day.
>>77376865>All of the power of a punch comes from the trunk rotation>telegraphing punches
>>77376865>People here can't do 50 pushupsRight.. Also, Tyson was the quickest, most dangerous beast ever to enter the boxing ring. It would be smart to understand how he trained to be that way.
>>77376865hes falling on the bounce and pushing up with his hands. That does build explosiveness. Joint stiffness is not the entire point of plyometrics, the main point is to teach your nervous system how to fire faster. Have u actually done any type of explosive work? Thats more sport specific than a bench press correct and yea nothing is gonna train you to punch better than punching. These coaches are smart and a lot of strength and conditioning stuff is smart too, they are elite athletes not Jeff Nippard or Mike Israel.
>>77376900I can guarantee that 99% of tysons physical prowess was from freak genetics reacting to training, otherwise we'd see one mike tyson freakbeast a day while walking around outside on the street.
>>77376865when you actually meet one of these mike tyson superhuman types you will understand that all this "scientific" and "evidence based" nonsense falls apart in the face of reality. these dudes get more jacked more quickly than you, on all your steroids, will ever be. being far faster, stronger, more powerful than you is a given. it's like they also perceive things and think 10x faster than you. they notice things you could never think of. you can do all your barbell squats and deadlifts and bench presses and you will still never come close to the level of athleticism that mike tyson will achieve after three sets of this bullshit. when he does it it's a legitimate exercise that will actually produce noticeable improvements in his very next fight. when you do it it's bullshit. sorry but that's reality
