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Memes aside, is this stuff any good?
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>>74711314
I disagree. I still think everyone should just strive to eat proper meals. Protein shakes suck too, just eat food lol.
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>>74711313
DYEL
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>>74710473
I imagine there are many alternative sources of protein with simple ingredients.
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>>74710856
this is /fit/ not pol. the men are talking. take that shit back to the chud boards
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>>74710473
good if you are on the go a lot. prepping greens and protein is the way to go though if you have the time.

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How big are your arms /fit/?
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>>74711337
Okay?
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>>74711312
HRRRRRGH
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>>74711332
thats how they have ended up doing ppl
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>>74711337
typical unprovoked manlet rage
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>>74711569
wdym?

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Daily reminder to drink more water BUDDEH

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Redpill me about one set to failure.

NOW
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>>74711195
There's a range of sets that can grow in and it's different person to person. When you see a recommendation for something like 10-15 sets a week, that is for a dead average person. If someone is gifted for building muscle, that number can be widened because it matters less how much volume they do as long as they're lifting. So you could say it expands the range for that muscle from 10-15 to 4-25 sets per week, for example. Add roids to widen that range even more, and 1 set becomes enough to grow, and they could go insanely high on volume just as effectively
>>
One set to actual failure gives more stimulus than 3 sets that aren't really pushed hard. 3 sets pushed hard most likely gives better stimulus, but guess what kind of effort most people do.
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>>74711456
>10-15 sets a week
often hear this, especially after Dr. Mike got a bit more clout. But aren't almost all beginner programs suboptimal then? Squat sets per week for example:
SS, 6 sets of squats.
GSLP, 6 sets of squats
SL 5x5, 10 sets of squats

What am I missing besides a brain?

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I'm almost 40. What can I expect from lifting at this point? I'm fat (6'2, 220) weak and no wife. Id like to be strong, look decent and be able to get a woman.

Old frens, is that achievable
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>>74707665
Diet plan - I'd say that stripping off some fat first is probably your best bet (not that 220 at 6'2" is huge, but I'm guessing you could firm up a bit. So, try this for 12 weeks (ignore the meme diet people who will cry because it's a partially keto plan, because I added 30 lbs. to my squat and 50 lbs. to my deadlift while on it so you CAN get stronger as well!)
Weeks 1-4 - eat 12x bodyweight in lbs. as caloric maintenance. Let's just round down a bit and say it'll be 2600 cal./day. Weeks 5-8, do 11x bodyweight per day for calories. For weeks 9-12, do 10x bodyweight. Slow, consistent drops will be better than hard crash diet shit every time.

What to eat? This one's interesting, but very easy, so pay attention.

Eat <50g carbs per day. So, it's not ultra-keto you'll fuck up with a few carbs, you just want to try and keep them low. I usually reserve them for vegetables and condiments.

For protein, keep it as close to 1g/lb bodyweight per day as you can. A bit more is fine. A bit less isn't a problem, but since this isn't a "true" keto diet, you don't have to eat massive amounts of fat all day if you don't want to. Some days, I'd eat 3 giant burgers with no bun and green veggies. Some days, I'd do fatty meats one meal, lean meats and protein shakes for others. As long as you're hitting ideal protein and carb levels and are keeping calories close to where they should, you don't have to be ultra-precise with this.

Fat - like I said, you can do standard keto meals or swap in more lean meats, it's your call based on preference.

What's the eating schedule look like? Here's the most fun part of it - EVERY WEEK, you'll have a carb-up. I always made mine Fridays. So, what happens on carb-up day? Well, you can pretty much eat as many carbs that night as you want SO LONG AS you're not pairing it with tons of fat. So, on this day, keep protein normal, keep fat lower (no fatty meats or tons of cheese, keep it to lean beef, chicken, seafood, etc.)
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>>74711377
Worried about eating TOO MANY carbs? Don't be, unless you're a massive glutton. I had a LOT of Friday nights where I went to the gas station, bought 1-2 lbs. of sugary candy, and went to town, only to keep losing fat while doing so. Could I have lost more if I were more reasonable? Sure, but it was fun having gorge nights and still slowly losing fat. So, if you're craving a huge bowl of pasta that night, go for it (marinara only, no alfredo type shit). If you want 4 packs of Skittles that night, go get 'em. If you want to eat a sleeve of crackers, do it. Just slam in at least 400g-500 carbs that day (I'd done as much as 1000g and still made progress) and cut that shit out again when you go to bed.

When you wake up post-carb-up, you'll probably see the scale jump by 5-8 lbs. Don't sweat it, it's all water and glycogen, and it'll be back to normal in 2-3 days.

Want to know how to train on this? Read on!
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>>74707665
Are you the guy from the other thread with a similiar pepe? 37 years? Stop fishing for yous you cocksucker. As a fellow oldfag the tldr:
-dont listen to blackpillers
-start today, you cant turn back time, but you will be happy in 2 years that you started today
>if you are somehow a grotesque human before getting fit, get these in check in that order:hygiene,clothes,skin,hair, weight
>if you are a sperg start socialising, even if it is your local dnd group, start doing and talking everything with confidence, the worst thing is having no confidence, so work on that
>ss + gomad
>>
Training should be hard, heavy, and simple. No fluff, you're operating at a caloric deficit, so overdoing it will only hurt your fat loss. So don't think "more is more", because it'll be a mistake.

Start with taking 3-4 walks for 30-45 minutes a day. Doesn't have to be a marathon distance, just enough to get moving regularly.

Lifting plan is quite straightforward, you'll train 4 days/week, 2 days upper body, 2 days lower body. I preferred a schedule of Sunday/Monday/Wednesday/Thursday, but whatever works for you is fine. All major compound movements should have at least 2-3 warm-up sets, no need for isolation stuff as you'll be warm by the time you get to them.

Upper day 1 -
Incline bench (BB or DB) - 3x6
Close-grip flat BB bench - 3x6-8
Cable or 2-band attached to something flyes - 1xfailure
Pull-ups or pulldowns - 3x6 (add weight if you can do more @ bodyweight)
DB rows (done heavy with minimal cheating) - 3x8
Cable face pulls - 3x12-15
Shrugs (I prefer alternate of V handle on cable tower, pulling down to forehead as it activates traps amazingly well) - 3x10, do holds if following my suggestion for movement
Single-arm cable tower tricep pressdowns (use cuff if your gym has one, it's way better than a handle) - 4x12-15

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Upper day 2 -
Decline BB press (or, BB floor press if you don't have a decline bench) - 3x8-10
Landmine press lying on floor, bar lying across your body over torso, grab bar w/one hand as you would a bench press, and press it. 3x10-12 on these, then drop weight by 25% and one more set to failure.
Seated cable row - 3x8, heavy but good form
45 degree 1-arm cable pulldowns (set bench with back fully upright, put it a few feet out from cable tower, put single handle on tower, and do 1-arm pulldowns, pretty simple). 3x10-12 for these.
TRX rows (if your gym has a TRX setup) w/5-8 second negatives for 3x12, or, any other back movement of your choice for the same sets/reps.
Tricep dip machine or DB Tate Presses (look 'em up), your choice, 3x12-15
Dual handle cable tower curls facing away from machine - 3x8-10

Lower + shoulders 2
Deadlifts (whatever style you prefer) - 3x5
RDLs (BB standing on a box or using 25s for better ROM, or, DB) - 3x12-15
45 degree back extension machine GLUTE FOCUS ONLY no lower back so you learn to use your ass properly, 3x15-20 w/2-3 second hold at top each rep
Leg curls (seated or lying) - single leg only on sets, 3x10-12 each leg
DB clean and push press - 4x8 each arm, DB starts and ends on floor each rep

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Unedited photo of Jeff Nippard's arm length
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I wonder how his workout advice carries over to non-midget normal sized humans.
>>
>>74711528
How's this nigga even rerack the bar after a bench?

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I saw some super fit dudes on the ripped side of twink doing weighted incline crunches and they seemed to be doing about 5x less weight than I do (they were doing 10lbs and I do 52.9lbs), the same number of reps I do, two or three fewer sets, with awful form so the weights basically did absolutely nothing, not even doing full crunches, with the steepness at 1 (I do 9). They looked a couple years younger than me, and leagues better than I have ever looked in my life. I look like a skeleton with a gut and they look Greek statues who surf in Australia. Why? It's not just my narcissistic angst, because I've seen more than a couple guys who look way skinnier and shittier than I do squat 190x more than I can. I don't understand how you can go to the gym and still be a Lysenkoist or believe in fitness magazine bluepills. You'd have to be a Nietzschean. I hold onto some vague hope that I can look more aesthetic, but mostly I only go to the gym so I'll be able to do better in fights and lift more at my job. I've been regularly going to the gym and doing manual labor for a living for 4 years or so and I still get dyeled regularly. My foreman and I were trying to move some brush and I kept tripping over it and he was like, "we need to get you a gym membership." Then we were moving a heavy log together and he was like, "Do we both got this, or is it just me?" I told him to let go and I had all of it, and I tossed it in the trailer. But he just assumed because of how shitty I look that it was the other way around. I know I'm just screaming "It's not fair!" at the top of my lungs like a little girl, but it's hard not to when there always seems to be some guy screaming "Life is fair! Life is fair! You just need to try! Life is fair!" into your ear.
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>>74711542
at least you're a very handsome man, right OP? handsome and true?

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I'm almost 84. What can I expect from lifting at this point? I'm fat (6'2, 220) weak and no wife. Id like to be strong, look decent and be able to get a woman.

Old frens, is that achievable
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>>74710044
There is an inverse correlation between ability to walk, walking speed, and death. At 84 if you care about fitness, you should focus on walking.
>>
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>>74710864
Yes? Surely?
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>>74710633
they're doing that at 25 not 85
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>>74711514
but will they make it to 85 if they do that
>>
>>74711526
depends
they probably gotta stop sometime around 40
working the heart isn't inherently going to shorten your lifespan, you do that every time you look at a gym

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Doc once more edition

/fast/ing general
What is /fast/?
Fast is a thread for the discussion of intermittent fasting, fasting, water fasting, and fat fasting
While fasting alone is fantastic for your health, Consider doing a ketogenic in addition to become god mode

Snake juice:
https://www.youtube.com/watch?v=-s-xjsR89XI [Embed]

>how can I get a quick rundown? Where can I start?
https://www.dietdoctor.com/intermittent-fasting
https://www.dietdoctor.com/longer-fasting-regimens
https://www.youtube.com/watch?v=9idhb2aAfns [Embed]


Comment too long. Click here to view the full text.
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>>74710022
contempt of cop
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>>74708384
>Eat keto and fast and become inmune to cancer
>you bunch of fucking retards
Ironic. You will get cancer if you disregard the full fed state completely.
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>>74710889
No this autist again.
>>
>>74711204
Sorry for bursting this community's bubble, sweetie.
>>
At what point does 10 pound differences start to become really noticeable? Below 220? 200? 180?

Is it easier for women to lose weight than it is for men to get muscular?
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>>74700255
This. She went from deliciously thicc petite ready to breed to forgettable cardio bunny.

Instagram has done tremendous damage to women's self esteem. Most of them have some kind of body dismorphia these days
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>>74700255
>middle version was perfect
No. She was fat, too. The last frames show her at a normal weight.
>>
>belly button piercing
She's in her hoe phase
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>>74710238
gay
>>
>>74699516
Fucking DYELs ruining my board
> verification not required

I am looking to change protein powders. I prefer less ingredients. Simple. Currently taking this one. Not the best taste. What is your current protein powders.
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>>74711253
but it's not expensive? where are you from?
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>>74711198
Hey that looks more reasonable than myprotein, like their prices on sale but just normal.
Does it taste good ? Had some bad experiences with some stuff from myprotein and mammut.
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>>74711267
Swedistan
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>>74707739
its one of the most average to below average tasting powders out there
>>
What is your guys average acceptable price? I got spoiled by myprotein when the site was new and I was able to get 5.5kgs for $85, now I'm looking at about 2kg for $45 as within the reasonable range of pricing.

I haven't had soda since I was kid. I had heard of diet coke but never tried it/thought it was for red scare girls/fat people. Randomly bought one at a 7-11 and holy shit it's so good and so good for a cut. Is the aspartame gonna fuck me? Anyone else drink diet coke?
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>>74710500
Pic related tastes better, but yes, diet sodas are a godsend on a cut.
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>>74710680
Artificial sweeteners do not and cannot spike insulin as insulin is produced in response to blood sugar levels rising. Aspartame, being a different molecule than sugar, does not cause insulin production.
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>>74710832
Aspartame is at least as unsafe as any other industrial chemical which is added to goyslop like diet coke. Consuming ultra-processed food is terrible for your health.
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>>74710500
What's wrong with sugar and HFCS?
If you're worried about calories, just walk a mile to burn off the sugar.
If people are serious about GOMAD, one gallon of milk has almost 200 grams of sugar.
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>>74710959
False.

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>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
https://www.runningfastr.com/
https://www.halhigdon.com/

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Went swimming today instead of running.
Did 25 min back and forth along the shore. I started getting groin pain toward the end... so I guess it's not just running that the cause. I tried decreasing the magnitude of my kicking and that seemed to help, but not much. Hopefully it's better by tomorrow so I can run.
Saw a bald eagle flying around over the water for a bit, that was neat. Also saw some girls sunbathing.
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>>74707065
24 minutes
>>
I just wanna say: everyone that ran today is based. that is all
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>>74707065
NO, NEVER!!! YOU WON'T STEAL MY GAINS RAT!!!
>Jumps out the window and runs down the street.
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>>74711080
I overheard a couple talking about heat advisory as I ran by.

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where are all the old old lifters? I know many people give up but surely many people stuck with it and the shits been around for a long ass time. Do you reach a point where you become completely incapable?
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They're dead.

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Am I weird for being so pale? My classmates always call me a gremlin...
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>>74710708
how is that fitness related tho?
>>
Gyno
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>>74710638
>Am I weird for being so pale
No, that's just what "they" want you to believe.
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>>74710638
https://www.reddit.com/user/arrangegrist/
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>>74710638
Nice


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