Psychofast editionPrevious Threads: >>42695970 >>42671131 Thread theme (Rap pone):https://odysee.com/@vul:0/mwa_new:8(Just the first song, this is a link to the whole album)
What have you eaten today, Anon?Puny twink here, just got back into the gym and lifted my first set of weights yesterday>It begins
>>42719013>aislop
>>42719013/ss/ >>>>>>> /fim/
I prefer the term PsychofastCause that's what I intend to be:The demon who's speedin', but also benchin' three for reps at least.The magical-radical-can't-catch-it so fast, but she can lateral raise up aplate and play it with intensity.
>>42719013>off topic blogshit
>>42719053I rooned yesterday 4km 35-ish minutesI lifted todayHad 4 eggs + mozarella + 2 pieces of frozen kebab heated in air frier + pita breadabout to eat again but idk what to eat
>>42719054I had another OP post image but I misclicked and closed the tab but this one said it was inspired by a future thread theme I don't want to use yet
>>42719013Deeply inhaling Dashie's sweaty shorts. That is all.
>aislop
https://www.youtube.com/watch?v=wVr_zimvmHE
I didn't drink enough water todayMake sure to stay hydrated everypony
>>42719081If I have to choose a blogshit general, I prefer it to be about anons improving themselves while posting pictures of sweaty mares exercising>>42719884thanks for the reminderI always drink water, but I realized that I hardly drank any today>>42719059/fim/ isn't my favorite but it's better than trying to steal the name from a board tradition
10
taking long naps
Nice to see this thread back. But I must ask, how do we get some discussion going? It'd be nice if this didn't end up another bump general.
Juicing is good stuff mates
>>42721372Maybe it should be a once a month progress update kind of thing?
Good morning fitm, today's breakfast dark coffee and 1 slice of toast
>going to the gym wearing the classic “brony” shirtI kneel...https://www.youtube.com/watch?v=f2nJp9riwyg
Good marening saars. My breakfast today was nothing and raw hatred because I'm fucking fat.>>42722428Seconded
>>42723327gem
I want to go hit legs, but the campus gym is closed and I don't want to buy a membership.
>>42723540unless you live in student accomodation I recommend saving up for a home gym for the price of like 2-4 years of membership and get a pair of heavy dumbells for now (you can get adjustable if you have the effort to adjust them between exercises but I literally keep mine on the max at all times.
If you're an Applefag and you don't look like this, let me tell you that you're not a real Applefaghttps://www.youtube.com/shorts/jCeaaTSasfg
>>42719013realistically anons how far can I get doing a PPL on just weight machines, my pansy ass is scared of free weights still. I'm not trying to get to body builder status but at least get some muscle definition
>>42724707About as far as the weights of the machine allow. The only real issue with machines is that they'll take more time than compounds. You've gotta make sure whatever routine you're doing hits all the muscles you need to hit.
Does your whey have lead in it
>>42725691I dont eat processed food (im lying but this would be my ideal diet, just whole foods)
>>42725691Whey is just a cheesemaking byproduct, why would it contain lead?
>>42725691Gotta get your minerals in somehow
>>42723697I actually did get a half rack on Craigslist for cheap, but haven't been able to assemble it because space. Starting my career proper this year, so hopefully that'll change soon.I've got cardio today in the form of a water balloon fight. What are you doing for cardio, lads?
>>42726342A bunch of whey protein powder brands were recalled for containing lead
>>42725691>leadWhat???
After years of not working out, I am going to work out. Pinkie says she just wants to see my push myself. She is such a cutie, I love her!Anyway boys, here is what I will doBench Press 3 x 10Pull ups 6 x 3 (I really regressed in my pull ups)Back Squats 3 x 10Good Mornings 3 x 10Walkies for 30 minutesI know its a bit minimalistic, but I know I am going to be very tired after all this. I aim to try to do this twice a week and see how that goes. I plan on walking a lot more as well. Pinkie likes our walks and I really need to stop being on here and youtube to be honest.
>>42726902Very based.
>>42726902Update: Finished the work out, but really tired. Pinkie was a little disappointed with my strength, but she really enjoyed exploring her musical taste. She likes Maroon 5 and “Messenges from the stars”. The former reminds her of filli-Second. We had a lot of fun! It’s also nice to have someone else count reps for once.Also, instead of talkies, I told Pinkie about the sauna and we decided to go there instead. She kind of liked it? and I’m so happy she does!As for the workout itself, I was able to complete all the sets, but I couldn’t complete all the reps. For the legs, I had to lower the weight and just do body squats and good mornings. I’m glad I went for a more minimalist route.anyway, now me and Pinkie are going to have a burger and milkshake. Oh how she LOVES her milkshakes. She wants a big bear to bear hug I think. Anyway, today was good. Going to chill and play some EU4 and watch something with Ponk.
>>42727774Aces, nice work dawghow often are you planning on heading to the gym?and are you experiencing the post gym soreness that comes after going for the first time in a while?>She likes Maroon 5 and “Messenges from the stars”. The former reminds her of filli-Second>The former reminds her of filli-Secondhttps://www.youtube.com/watch?v=XeJU_bJTcvE
>>42728147I plan on going twice a week and adding more exercises to the mix when I am ready.Don't feel sore after a workout, though I often don't feel anything until the next morning. I don't mind being sore so long as I don't have to do anything. Also, I was seeing a lot of fili-second latley (for some reason its fili with one L), and I was reminded of the song. Never watched the boys before, except for the first episode. I really liked it, but just never finished it for some reason. Decided to let Pinkie hear it, figuered she might like it. She loved it! Although she was wondering who this guy in a blue was. Just told her that he was a real piece of work, and that he was from a show that wasn't to her taste. She loves light hearted stuff like MLP and Little Witch Academy, so I like The Boys might be a lot for her. We'll see though.
>>42728677very based, keep it up chad
Just finished an 8.5 mile hike with ~60 lbs in my backpack. Shit's rough but it does work for burning calories. I just wish my fat would go away from my abdomen first, rather than everywhere else.
>>42726902>>42727774>>42728677Proud of you, anon. She's worth it.
>>42721372Solid exercise selection you got there fren>But I must ask, how do we get some discussion going? It'd be nice if this didn't end up another bump general.How do we get /mlp/ to do something that /fit/ already offers? hmm real mystery that>>42726667Bought my WPC in bulk from a cheese factory, I stay winning>>42727774>just do body squatsEven (You) should be able to do an empty bar squat for 5+ reps. You confident in your form?>>42729449Looks like Cali, pretty
>>42730108>Looks like Cali, prettyYeah. Rancho San Antonio. Went up the PGE trail and down the other side. There were tons of deer around today.
>>42727774>>42730108>just do body squatsDon't be like this retard who though body weight squats meant loading up the bar do to your exact weight. Especially in flip-flops.
>>42730108>Looks like Cali, prettyCalifornia is shit, and so are ((you)). Please let the country either get striked by nuclear devices, turn into a warzone, or have china invade it. >>42728677>twice a week>barely anythinggood luck having zero gains eqgnigger.>t. did starting strength 3x8 for 4 months and got absolutely nowhere, fuck /fit/ and fuck /fit/'s sticky. at this point I'm convinced all "natty" fags use testosterone or are withholding information, because there's no way that someone who's "beginner" on the deadlift standards chart is lifting 126lbs at 130lbs body weight, nor are they shoulder pressing 45lbs at 130lbs, its just bullshit. All I got from my entire experience was a waste of time, I only stopped the program once I got a job because I'm not going home, lifitng until exertion, then feeling depressed about no gains and no income, and sleeping. That job lead nowhere either and they kicked me off the moment I was mentioned I was moving jobs in advance, but even that new job kicked me off right after a week and a half. If only /fit/ weren't such a fucking wasteland, along with the general internet fitness community.
>>42730155California is pretty, but the people here are shit; plus you aren't the only one who's hoping that cali gets cleansed in nuclear fire. I've been praying that Trump and Kim Jong Un would get into a nuclear battle for a while now.>t. faggot in Silicon Valley
>>42730108I think I didn't explain very well. I was able to do 2 sets of the 3 x 10, 135 IBS for the squats and good mornings. I would say about 8 RPE I guess? But the third set of squats just didn't feel right. Felt like my lower back was feeling more tension than it should have and decided to just go for body squats. If I had to guess, my form probably broke down on the third set, or maybe I am just really out of shape. For context I am 5' 9'' 175 IBS. >>42730138...So people like that exist? Give that man a Darwin award! By body squat, I mean just my body, no bar or anything just to put y'all at ease.>>42730155It is barley anything I admit, but I don't really care about the gains, I just want to have a good time with Pinkie and make her happy. And she was very happy. Plus, I felt pretty good when we got a bite to eat and went home. Also, I'm sorry to hear all that man. I know sympathy from an EQGnigger means nothing, but you have it nonetheless.
>>42730155>>t. did starting strength 3x8 for 4 months and got absolutely nowhere, fuck /fit/ and fuck /fit/'s sticky.Required Reading for everypony:https://web.archive.org/web/20190122234620/http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)
>>42730462You clearly didnt put enough effort in fatass.... it takes time literally years .... but yeah stay fat or weak or both .... we need more gym bronies that aren't stereotypical fat fucks
>>42730567im not that guy I'm just sharing the bookmark I had from fit
>Be me>Do weights for the first time in years>Day after>Arms curl up like a dead spider and cant open them anymoreHow long do i need to wait before i can do arms again?Or can i work out that muscle group the day i can open my arms fully again?>pic unrel
>>42730155>starting strength "3x8">starting strength "deadlift standards chart"YNDTP. Try starting over with reading comprehension this time.>>42730431Ten rep squats on the heavier end of your RPE range are strenuous even if you are in shape. I rarely go above eight myself.>>42730703Welcome to DOMS, ygmi
>>42730155>dyel quitter talking about no gainzAnon, even a lmao1pl8 diddly should be relatively easy for an untrained adult male to reach in 4 months. Same goes for OHP'ing the empty bar. These are literal beginner numbers. The reality is, you probably ate like shit, slept like shit, and lifted like shit. And 4 months won't really give you visible gains, even as a newb. But you're right about the natties thing, almost all the "naturals" you see on social media are juicing to some degree. Maybe you should give StrongLifts 5x5 a try. Worked for me.
Wow this is gay as fuck just like /fit/
>>42721372Another roon doon. Getting close to the end of couch to 5k soon, so I'll be bumping up to Bridge to 10k next.
>>42730155The world at large isn't responsible for a string of unfortunate events. There are loads of things that could have gone wrong or that you could have been doing wrong which led to no gains, and some of them are well out of your control (i.e. genetics). Also, don't forget that these things take time, especially to see visual results. I was at it 6 months before I started noticing a difference.Your waifu would be very disappointed that you gave up.
how do I get like >>42674004 are you in here anon?
>>42731211BTFO
My gym is located on a government campus and I can not use it during the shutdown. Why the fuck is every gym so expensive and full of retarded bullshit hidden fees? I wish I had space for a home gym. I'm just gonna put rocks on my back and do pushups or something. Pinkie is best pony.
>>42731356based notebook anonkeeping the thread alive with their nootes
DOMS hit me hard today. At least in my legs and lower back. I'm able to walk, but it hurts to sit down or lean foward to tie my shoes. Eating lots of dairy so I be a stronk boi for da mares!
>>42732012Keep exercising and the DOMS will get less and less worse. Also, GOMAD is a meme, but if you do it, remember to also eat solid food.
>>42732023... Okay Anon, how many of these jokers are on /fit/? Like, do these guys skip brain day everyday? Anyway, by dairy I meant yogurt, milk, cheese, butter, my favorite things. Pinkie loves dairy too. I've always wanted to try GOMAD, but my parents would get very mad at me for drinking that much milk since they drink too.
>>42732140>... Okay Anon, how many of these jokers are on /fit/?A good number of them. A lot of them are autists like us, just in a different focus.
>>42731181sorry for being a shitter but >3x85x5 felt weird, I couldn’t get a very high maximum weight so it felt like lifting nothing for the first 2 sets, which I don’t think helps. I did 3x8 (then 16 reps if a set was too easy) to try to compensate. Some anon told me to do 3x8 anyway.>ate like shitI don’t eat fast food or junk food very often, and I was eating meat protein every so often (maybe once a week). I just don’t have money to afford my own food right now so. >slept like shitI wasn’t tired or groggy, the only exception to this was when I was doing a sleep deprivation experiment for two days and lost my shit over seeing ants that kept coming back after I smushed them, fuck ants and my irrational fear of bugs.. >lifted like shitI don’t know how to quantify or double check this, I was working out infront of a mirror and thought I was doing fine, I was looking at that exercise database website and following their gifs, regardless my form might’ve sucked because it takes lots of strength to maintain some of them (looking at you bent over rows and ohp).All exercises I did were free weight with barbells, I don’t know how much the barbell bar itself weighed, but after 4 months I could just barely deadlift 75lbs at ~125lbs body weight, and somehow (I didn’t have a proper bench press machine so I laid on a mat on the floor) bench press ~35lbs
>>42732228barbells weigh 45lbs
Of the major barbell lifts, I only do back squatting and overhead press. I dream to be able to clean and jerk two hundred kilos one day.
OP here, my IP just got range banned and I will now quit 4chan so someone else will have to make this into a general
>>42732572use the proxy website nigga
>>42732575how do you think I posted that retard
>>42732576phoneposting on mobile data
>>42732576my home wifi and mobile data can't even access 4chan not even view only, my "VPN" (tailscale to a friends pc) got rangebanned so now I can only use it to view
>>42732572>>42732586just make the new threads using the proxy, the janny can't do shit about it. just don't say you're using a proxy to make the thread and it's all good
>>42732598really? How many IPs does this guy have wtf
>>42732631there's millions of IPs on the dot for literal pennies so a fuck ton, it's how you see fat trixie spammer spam threads even with the 5 max threads per IP.
>>42732677>share their IPs for pennieswait what how?
>incline walk 15min 15° 40lbs>squats 1x12 135lbs>squats 3x8 225lbs>seated leg curl 4x12 135lbs>abductions 4x12 290lbs>adductions 4x12 290lbs>hanging leg raises 4x12Can't wait to be a cripple for the next two days. Still going tomorrow. I promised Pinka I wouldn't slack.
>>42732228>couldn’t get a very high maximum weight so it felt like lifting nothing for the first 2 setsThat's fine, you're just starting out>I did 3x8 (then 16 reps if a set was too easy)Dumbass, that's just 5x8. Do either 3x8 or 5x5, and enjoy easy sets while they last. Don't worry about it being "too easy" unless you're not adding weight.>don't have money to afford my own food right nowUnderstandable, but you gotta work with what you have. Make sure you're actually eating enough calories and make sure enough of those are from protein. Meat is best, but tons of food have decent protein, eggs are primo.>sleep deprivation experimentJesus, are you that hard up for cash?>don't know how to quantifyKeep track of sets and reps. Write it down somewhere. As for form, practice with as little weight as possible. Record a side view and watch it back to compare to guides and stuff. With rows and OHP, don't worry about how light the weight might be, focus on form. Those two are really easy to injure yourself with if you approach them like a retard. Your barbell SHOULD weigh 45 lbs, unless you have the other kind (I forget what it's called, but those weigh only ~25 lbs).It honestly sounds like you might just have bad form on your deadlift. Do you do anything else for legs?pic unrelated
>>42719013I love boyshorts so much
>>42732228To add to >>42733162, definitely make sure you have proper deadlifting form. The absolute first thing you need to know is how to brace properly. If you don't do that, you're more likely to throw out your back or pull something.https://www.youtube.com/watch?v=e3hHBZOZWf0 (bracing/breathing for deadlift)https://www.youtube.com/watch?v=e2cbNBLH5SQ (deadlift form checklist)
What are some reliable ways to boost my natural testosterone that don’t interfere with my ability to sustain an erection?
>>42733331>more sleep>less stress>cut down on booze (booze also affects quality of sleep)>exercise
>>42731356Not gonna lie, gym sesh did not go well. I blame it on the mickey d's and protein shakes for lunch instead of actual food. Though, if my squat and bench continue to suffer, a deload may be in order. The cut will be worth the strength loss, or so I tell myself.
>>42719013>ai opYou need to exercise your creative muscle son
>>42733752>if my squat and bench continue to suffer, a deload may be in order.Off days happen. Don't worry about it too much and try again in a day or so. If you see yourself really struggling or a prolonged reduction in overall strength, then yes, a deload week might be needed. Make sure you're eating enough protein and calories to sustain yourself as I made the mistake of being in too much of a calorie deficit where I saw my gains backsliding.
I started doing pushups every day and now the tendon in my wrist is in constant pain. I'm so out of shape I can't even exercise without fucking myself up.
>>42733881If you're doing push ups with your wrist at a 90 degree angle then you may be better off if you have something like push up bars. Maybe this web page will give you some advice for wrist pain as well.https://tonal.com/blogs/all/wrist-pain-during-pushup
>>42733906>>42733881Fug, link messed up https://tonal.com/blogs/all/wrist-pain-during-pushups?srsltid=AfmBOoqd1JZiRsWb2CX3JXRii6rMeFNWshYTVBAJ5hlmSvlJBKiJC4E9
>>42733792I have considered the possibility of my deficit being too harsh. But I've been getting 130+ grams of protein daily, so I'm not too worried in that aspect.
I have had much chance to get out during sunlit hours recently, so I've been doing bodyweight workouts.3x of:20 jumping jacks20 lunges10 squats that are almost but not quite one legged20 calf raises, 10 per side20 pushups 20 crunchs 2x1 min planks15 tricep dips15 body rowsAny obvious holes here that I should fill? Gonna try and get everything up to 30 reps per round as a general goal before moving into more complex variations for each workout>>42733881Do incline push-ups and lower stress variants to help build up tendon strength. I think HybridCalisthenics has some good videos on the topic
>>42734821Pull ups
>>42735921Fitspics
the same as every day, 20 situps, 50 curls (about 14lb), 30 lateral or front raises
>>42736167Damn, you're right
>>42737122>pic>No core>No chest>No calves>No shouldersGood luck with your shit physique, whatever character that is
>>42734821>Any obvious holes here that I should fill? A gym membership
>>42740160>People expressing themselves on an image boardBlasphemy, like EQG
>>42733752Busy morning, almost forgot to upload this morning's roon
>>42740687Has running gotten easier for you? What's the difference you've noticed from week 1 to now?
It's deadlift day. You ARE going heavy on deadlifts, right anons?For anyone interested, here is my MWF routine. I've changed a few things over the years depending on equipment access, but largely the framework of it has stayed the same and worked very well for me.D1:OHP 5x5DB rear delt flies 4x8-12 (when you can complete all 4 sets at 12 reps, go up in weight)DB lat raises 4x8-12Tricep pushdown 3x8-12Hammer curls 3x8-12Machine chest flies 3x8-12Pullups 4xfailureD2:Deadlift Sets of 5 at increasing weight to warm up until the final set which is 1 rep at a max. Every week.Romanian deadlifts 3x8-12Cable Rows 3x8-12Ab machine 3x8-12V-squat 3x8-12 (could sub for any machine squat or regular barbell squats, I like doing machine squats because my back is pretty rekt after deadlifts)Lying leg curl 3x8-12Standing calf raises 3x8-12D3:Bench Press 5x5Isolateral incline press machine 3x8-12 (could sub this for incline DB or barbell press)Preacher curl machine 4x8-12Lat pulldowns 4x8-12Rear delt flies 3x8-12Machine chest flies 3x8-12Cable rows 3x8-12Cardio after on all days.Remember to eat healthy. A slow cooker, chicken breasts, and a well stocked spice rack are your secret weapons.Now go out there and get strong enough to raise the Moon.
>>42740721NMfag, are you the same who posted body last year when one of these threads was around? You looked good man.
protein is too expensive for my neet standards
Where do i even start getting fit? I'm 6'1 255, always been a ham planet. Hoping I can fix it, I've started hiking short hikes with lots of elevation gain, but work means it's only on the weekends
>>42740818If you want to lose weight, while exercising is important, the most important thing is your diet. If you do exercises but keep a heavy diet you will just build muscles under your fat
>>42740822Any tips for diet? I've started to actually pay a little attention to what and how I'm eating but not sure where to go from there.
>>42740818>Where do i even start getting fit?Start small. Weight loss is mainly calories in vs calories out, so making dietary changes will help. Start by swapping out sugary drinks for tea/sugar free alternatives. Keep a log of what you eat during the day, you might be one of those unconscious eaters where you just graze on food because it's available. If you make a drastic change to your diet immediately, it'll be taxing on your will power and you may relapse to bad habits.
>>42740754It is I. 505lbs max on DL this week (pic rel). Was at 515 a few weeks back but then a bunch of travel got me out of the gym until this week. Glad these threads are back. /mlfit/ is much more fun than /fit/.>>42740818Those are good starts, but like the others have said, abs are made in the kitchen. There's a non of websites with good recipes for eating healthier. I highly recommend the protein chef. He has some YouTube videos too that will hold your hand if you aren't confident in the kitchen.
>week 2 of gym>been consistent >cant maintain calorie deficit due to caving in to eating pastries
>>42740947>>42740844>>42740822Thanks anons.I think my mistake in the past was making big changes too fast. I definitely was just eating when i was bored (still am but less so). I'll try and replace fastfood lunch with something better and drink less soda as a start
>>42741018You got this anon. I'm 5'9 and was 230lbs when I realized it was time to make a change. In like 6ish months I was 190 and a hell of a lot stronger. The two things I found that really helped where tracking all my calories and I used diet sodas to stave off the urge to snack. WAGMI.
>>42740786Eat beanshttps://youtu.be/QAtgO_t-wio?t=4
>>42741018You can definitely do it. There are other small behaviors that you can do to increase energy spent throughout the day. Little things like taking the stairs rather than the elevator if your target floor is only a few floors up or down, taking a short break during work to walk for 5-10 min, parking further away so you need to walk a bit more. These little things are bundled up in a concept called NEAT - Non-Exercise Activity Thermogenisis.https://www.health.harvard.edu/diet-and-weight-loss/use-the-neat-factor-nonexercise-activity-thermogenesis-to-burn-calories>>42740786What >>42741081 said. Beans, lentils, chickpeas, eggs and tofu are also sources for protein.
>>42740721>You ARE going heavy on deadlifts, right anons?..Uhh yeah totally! I'm DEFINENTLY not skipping d-deadlifts... no, only a faggot would do that... right?Jokes aside, I should do deadlifts, I just prefer good mornings/RDLsbtw, HOLY SHIT, THERE ARE ONLY 3 PICS OF DEADLIFTS ON BOORU! ONLY A**THRO GR*FFIN AND AND EQG (pic related). It is a pretty nice pic, but y'all, get your asses to bale, we need more ponies working out!
>>42741116>sumo
>>42740694It has. I'd say the biggest difference is improved endurance, I can keep a steady pace for a lot longer without feeling winded. It's not a fast pace, but speed is the least of my worries at the moment.
>>42741291Don't have to draw EQG, I just find it crazy how the little art there is, its only non-pony stuff. As a EQG enjoyer, I say we try to change that. I'll try to do my part. Also after the 4 chins went down, a lot of people left. We are what's left, Anon.
Tweaked my shoulder and dropped my bench down to nothing after I tried to get back to lifting a few years ago, /mlfit/, and have been letting myself rot back to skeleton status since. I'm hoping to get back to lifting regularly and prepping for RASP and selection now that I've joined the military. Should I jump back into SS?Also, what meal prep are you guys doing?
>>42741116Here's something I drew a long time ago, Anonhttps://files.catbox.moe/hcdjmw.pngHow do deadlift if my hip and ankle mobility sucks and I egolift all the time? Is trapbar DL still a valid lift?>>42732572I think this shithole site is getting raided/sharty'd again, I'm rangebanned from posting files
>>42741656They are all valid, anon. I used to do sumo until it kinda just stopped working for me then switched to conventional. Trap bar is fine too. One thing that helped me a lot oddly was bent over dumbbell rear delt flies. The position for those is pretty much the correct starting position for conventional DL and helped me learn how to properly brace my back better.
>>42741513>a lot of people leftbut where did they go? altchans are also deadI don't want to use any website where I can't post as "Anonymous" or otherwise without a username/account
I plan on going to the gym tomorrow with Pinkie again, but I still feel sore from last Sunday. If I still feel a little sore tomorrow, should I still workout? I think I should, even if I don't go as hard but I figure why not ask other folk who might know better? If I do go, my workout plan is as followsBench Press 2 x 10Pull ups 4 x 3 Back Squats 2 x 10Good Mornings 2 x 10Lateral raise 2 x 12Rows 2 x 10I decided to add more but do less. 3 sets seem to have done a number on me, so 2 sets should be enough, so I should try to get a more well rounded "program" of my making. I know, I know, no calfs, but everything else should be hit more or less.
>>42741934Soreness is fine, sharp pain isn't. What may help is to warm up thoroughly before starting to do your exercises (I prefer to do 10 minutes on the elliptical before doing anything else). I've learned as I have gotten older that I really need to be properly warmed up before doing anything, otherwise I'm way more likely to pull something.
>>42741934You may be served better by splitting your routine into different days for different parts of the body. The "brosplit" is so common for a reason. But this also depends on how well or poorly equipped your gym is. And 2 sets is really low. I'd keep the third set and just do as many reps as you can muster, even if it's just a few.
>>42740687My deadlifts have fallen.Billions must deload.
>>42742949At first I was going to say no to that as I'd have to go 5 times a day, but now that I think about it, maybe going more often would make Pinkie Pie and he happy. We had a lot of fun last time, so I think I'll give it a shot, or maybe the old Upper Lower split I used to do when I was in better shape. Yeah, I thought 2 sets would be really low, but after 3 days I still feel wrecked after doing three sets, probably because I'm out of shape. I wanted to increase it to three after like 3 or 4 weeks. I'm going to play it by ear though. Thanks for your advice fren!
>>42743899Maybe look at a push-pull-legs routine where one day is push (eg. bench press, dips, shoulder press, etc), pull (rows, lat pull-down, deadlift, etc), legs (squat, lunges, leg curls, etc). That kind of groups similar muscles together so you have a focus on what you're doing. And I think that aiming for 3-5 sets per exercise is a good range, with higher reps (10-15) at lower weight for hypertrophy (muscle growth) and lower reps (3-5) at higher weight for more strength focus.
>>42743983That could work too. I gotta think about my programing instead of being lazy. Thank you fren!
it's funny how for years I was eating a samey, miserable diet, but fucking up any benefits of it by drinking chocolate milk daily (it's what I'd gotten used to) and eating too much on weekends. when I finally changed it up I felt I was eating like a king every day, because now I could eat plenty of chicken and cottage cheese instead of just 1 bag of rice and yet would take in less calories than before
bump
Did you faggots go to the gym or exercise today? Are you working to make yourself better so that your waifu/husbando can be proud of you?
>>42746221>Did you faggots go to the gym or exercise today?>Be me>Guy-m it yesterday>broke a running PB>try going for freeweights as i've tried it for the first time in a while last week and it went well>go for the barbell curl>couldn't even do 1 rep with no weights>guy i asked the barbell from is staring at me as i walk dejected out of the gym without even doing 1 repf-fuck>Are you working to make yourself better so that your waifu/husbando can be proud of you?yes, also running help me deal with stress, shits like a magic maneuver
>>42732201jej
What foods do you guys recommend to get /fit/?
>>42749221Protein, mainly in the form of meat (chicken, beef, pork, fish). Eggs are great as well. Fruits and veggies are a must but try to be discerning on the type of fruit you eat as some things, like grapes sold under the brand name "cotton candy grapes", have been selectively bred to be really sugary and not very nutritious. Cruciferous veggies (plants in the family Brassicaceae - includes cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts, mustard plant and similar green leaf vegetables) are great as they feed your gut biome and can be prepared in many ways. I'm partial to oven roasting broccoli or Brussel sprouts covered in some olive oil, salt, pepper and other spices; then tossed with a splash of balsamic vinegar after it's been cooked. Fermented foods are also great for your gut (sauerkraut, kim chee, giardenia, etc).Carbs are good, but avoid refined carbs and don't over consume them. If you want to eat things like rice or potatoes, try cooking them and then cooling them in the fridge before re-heating them. I know it sounds stupid, but the heating and cooling actually changes the starches so that it's harder to digest, meaning less carbs will be converted to sugars. (see https://www.healthline.com/nutrition/resistant-starch-101 ). Fats and dairy are nice, but don't go overboard with them.Drink more water and less sugary drinks. Switch over to drinking plain water, tea, diet sodas or sparkling water. Avoid sports drinks like Gatorade/powerade unless you're doing really cardio intensive activity where you're sweating a lot. You don't need sports drinks when you're just lifting weights. Protein drinks are supplements and are nice-but-not-necessary if you're eating enough protein throughout the day.tl;dr:>moar protein>moar fiber>moar whole foods>moar actual water>less carbs>less sugar>less processed foods>cook your own meals, not just reheating frozen packaged meals
>>42749221Chicken is your best bet, especially on a budget
>>42749340>moar fiber
>>42749955
>>42743187Finally got a chance to upload today's progress
>>42752526Busy busy
Any underrated exercises?
>>42719013oh no, the pony fan it's back the fandom never die... I mean their community always keep the thing alive some form.
This is an extreme story on why you don't want type 2 diabetes.
Which pony are you lifting for?
>>42753635I lift so I can lift her.
>>42754171I didn't know Eddie Hall browsed /mlp/
>>42752997Crunches honestly.
>>42752997Kettlebell swings.
>>42753635At one point for Luna, but I realized that Nightmare Moon is the rejection of one's own weakness to become superior in the face of an uncaring world.Anyway, it's time to hit the gym and do some bench press.
>>42754763Workout done. Did better than I thought I would do considering the gap I had since the last time I did chest day, and had a great run on the treadmill afterwards.
>>42740947>not wearing pony shirts to the gym
I took a shower today. Hadn't taken a shower in 2 weeks. I was feeling momentum from coming back from a furcon. The momentum is gone now. The shower I took meant I followed my procedure of putting my jacket on the floor (to be washed). I only had one washed jacket left. It was placed in my clothes container. I put the jacket on, and my asthma became moderately unbearable. Now, I cannot breathe. I am amgry. I get angry when I cannot breathe. My momentum is lost. I wanted to recover this lost momentum by taking a shower. Taking a shower was a mistake. Now I have no energy to do anything.I should brush my teeth. I don't want to. Too much energy. I bought some resistance bands last week. I mean I had bought them about 4 months ago and started using them last week. I feel stronger. My strength will wane unless I can regain momentum.The flaw was that the jacket was probably washed with my old detergent. The detergent I used before I switched to a different brand.You won't get it.I've started cutting the chocolate frosting I usually eat with peanut butter. Now it's about half of the sugar by volume. My pan of food has only one bowl left. I must go to walmart and buy more ground beef. If I run out of food... I may not regain momentum for a few days. I will go through a period of hunger before I buy more food. Spiking my insulin causes my hair to bald. I lost a lot of hair in the shower. Perhaps it's because I've been eating so much frosting-peanut butter. But I've been eating my ground beef and noodles first, every time? Something else is a problem. Perhaps it's because I've been eating lots of frosting-peanut butter. It can't be. I don't feel muscle weakness from insulin resistance yet. I've been living on the edge of insulin resistance.If I can breathe, I can do anything.Maybe I'll eat a second NAC tonight.
>>42756943nmmfag, wtf is this?
>>42756970Part of me wonders if someone just got a prompt off of chatGPT and posted it here.
>>42756972Reads more like a deviantart journal post from a chronically ill furfag
>>42756972>>42756974What? It's my blogpost.
>>42756992could you give us a TLDR then?
>>42756943I recommend eating less and moving more, in order to resolve these issues.
>>42753635Trixie so I can be a great and powerful assistant, and also to "dissuade" hecklers with too much energy.
You're all expert shirt-lifters
>>42758886Why so mad, faggot?
>>42758886it's my first time having a dedicated bitch come shit in my threads, good boy
>>42759733Sorry to disappoint but I'm not a seething nigger, I thought it was a fun way of bumping from page 10. Went to the gym earlier today, really slacked off lately due to 65hr working week, fucking exhausted.
>>42760575
Hey /mlpfit/ quick question, do you put your purses in the locker or take them with you?
>>42763033For best personal security it's probably best to put any belongings not necessary for exercise in the locker, even if you trust yourself to not forget it. I always throw my wallet and keys in there, for example. Especially since my current shorts are wont to slide down with any extra weight and I don't really feel like giving others a free show.
Hello Anons, I am going to the gym today, this time with a PPL split as >>42743983suggested. Thank you Anon! For those curious, this is what I'll be doing today:3 x 10 Bench Press3 x 10 Shoulder Press3 x 12 Lateral Raise3 x 12 Chest Fly3 x 12 Tri Push Down3 x 12 Skull CrushersPinkie and I are going to have a lot of fun I think. She wanted me to tell you she loves you all and to give you pic related
>>42763033keys, water, phone. thats all you need, if you wear sweatpants with a drawcord they wont fall>inb4 muh protein shakedrink that before you go, its shit for hydration anyway>>42763261let us know what weights you go with
>>42763305>hide key in pooper>leave phone at home>water from gym toilet no locker, all gains.
>>42763033I carry my bag with me because I keep my belt and figure eight straps with me, >>42763321 but suddenly I feel as though I may be doing it wrong.>>42763261This is a good routine. You may want to move the triceps pushdowns to before the chest flies to give your triceps a bit of a rest before the skull crushers. Either way though I think PPL is going to do a lot better for you than what you were doing.
>>427633051 plate for bench press :(Last set Pinkie encouraged me to go for one more rep, but it was a rep too far andI couldn't push it up. thankfuly I asked someone for help nearby. not her fault, but I knew I shouldn't have pushed it10 pounds + bar for shoulder ;(I really regressed. Never was super good at shoulder press but still.20 pound dumbell chest flysfelt nice to do. Strech was incredibleDumbells 10 pounds L RaiseHarder than I remember. Felt nice thoughPush down, 57.5 IBSSuprised at the amount oif weight. Sure its a machine but still.Coouldn't do skull crushers, did overhead tricep cable whatever you call it. 37.5 IBSOverall, I was somewhat disappointed with how tired I got when doing the compound lifts but was delighted to see how fresh I felt after doing the isolation excercises. Never happened to me before, even when I went almost everyday a long time ago, but I feel better now.Pinkie enjoyed encouraging me, and she w;nated to hear my gym music today, buit a lot of songs were too "aggressive for her". She is more into songs she can dance to like disco, pop, 90s hip hop, that sorto f thing. She also LOVES the Bee Gees now, and "Baby I'm Yours by Breakbot.Sorry for the blog post.
>>42763921I agree. Being able to do pull and legs while push recovers is nice, rather than the full body thing I was doing. Thanks Anon!
Stay fit anons
>>42752533Good run today
>>42766542The psychological impact of being forced to lift a lower weight because you are now too weak to lift a heavier one cannot be overstated
>>42766555>Come read these photos with me Anon!
>>42766555It will come back. Just give it time and keep pushing yourself.
Hello Anons, it is I, and today is pull day.Tuesday: Pull6 x 3 Pull ups3 x 10 Rows3 x 12 Bicep Curls3 x 12 Face Pulls3 x 12 ShrugsWill let you guys know how it goes. Also say hi to miss /mlp/
>>42768155Pull ups, body weight (175 Ibs)Difficult.Row, Cable, 57.5 Ibs Pretty chill. Had difficulties with the last set thoughShrugs, 45 Ibs platesVery nice stretch at the bottom, squeeze at the top feels odd. Very satisfying though. Group started to give out, had to wait a little until next exercise. Also, forearm pump is peak!Biceps, dumbells, 25 IbsHarder than I remember. Satisfying. Had to do a dropset for the last set.Face pull, 37.5 Ibs30 minute Sauna w/le Ponskter
>>42768541How's your body feeling after day 2 of the PPL routine? Hopefully it doesn't feel as beat up as before.
>>42768627I do feel just as beat up, but the good thing is that I'm able to do something everyday while also giving body parts rest. Its not like my whole body is dying equally like before. I don't know if I'm eating enough protein, but it should be fine, I eat a lot of meat, dairy, beans and nuts (I know, I know, no nuts this month) but I've been eating a lot more sweets since I bought myself candy for halloween.
>>42768885Good to hear that you're able to do a bit more, rather than having your entire body suffer.>I don't know if I'm eating enough proteinAs for this, the general rule is ~0.7g - 1g of protein per pound that you weigh. So, if you're 175lb, then you'd need ~125g - 175g (~0.28lb - ~0.39lb) of protein per day. Also, cut down on the candy. Candy and sweets are a treat, not an everyday thing.
Are you /fit/ yet?
>>42769003This is generally very good advice, however you should base it off of your lean body mass rather than total weight. A navy method calculator is a good way to get a quick ballpark number for what your body fat percentage is.
>>42770455>A navy method calculatorFug, I'm way fatter than I thought I was. Welp, I need to keep going to the gym.
Well this fatass can still run. Feels good. But need to watch my heart rate. And I can still squat. Just checking in with yall. Hope you're well.
Guys,what does it mean when your heart hurts after runningbroke a pb yesterday when it came to running, i can run faster for longer now. but the limiting factor in my runs is no longer my leg muscles or my lungs with breathing but my heart gets "tired" and aches
>>42770745>Welp, I need to keep going to the gym.No, you need to change your fucking diet.Exercise as a form of fat loss is poor, you’ll exercise, get hungry, overeat slop, get fatter.
>>42771873Are you inoculated with the experimental Covid-19 genetic therapy (MRNA “Vaccine”)?If so, heart inflammation is very likely during high exertion activities.
>>42771898This keeps occurring when i went to the gym before covid>Be me>Gymming it>Hit the treadmill for a roon>One of those fancy treadmills that can tell you your bpm by grabbing the handles>Try it out of curiosity mid run>mfw 200+ bpm
>>42771917>>42771873obviously don't run an all-out effort every time
>>42771917>>42771873Maybe see a doctor to check if you have some sort of underlying heart condition.
>>42766555Another roon>>42767413Very true. The bulk will be glorious
>>42773272Deload was a good call.
>>42756221nta, but I also have a sunbeam on my water bottle \0c0/
>>42771888trips confirmyou will ALWAYS be able to out-eat any exercise you do.
I did fifty jumping jacks yesterday. You guys nearly fell off.
>>42756943Update: Plumber came today. Not losing too much hair. Still eating peanut-butter frosting. Not breathing enough. Memory weak. Cleaned away a lot of dust yesterday.Big progress: Replaced my vacuum's bag yesterday.My biggest struggle: I can't breathe.Lungs tight today, for no reason.Plumber says there are mushrooms growing under the house. Probably explains the mold smell.
>>42740947Ew. What a god awful gym fit. You need to workout your sense of fashion anon.
>>42774891> Probably explains the mold smellYeah, get rid of the mold as soon as you can. That stuff can and will affect how you breathe.Also, one thing you may have overlooked is your pillow and pillow casing. I have one of those memory foam ones and I didn't wash it for a while, which was causing me issues on breathing when I was trying to sleep. When I took off the case surrounding the foam and started to hand wash it, I was surprised at the amount of dust, dander and other stuff in it. Took a good long while to wash that thing (as it was hand wash only) since the water was a dark gray, and I continued to soap, scrub and rinse/replace the water until it was all clear. That helped me sleep/breathe much better in general.
>>42775178I've been sleeping without a pillow recently. I bought a new pillow from walmart. I was going to wash it, like I normally would, before first use, but its label says "hand wash only". I guess I'll use it raw.I love my pillow cases. They come with a bag labeled with "bane".
Leg day today, hopefully I don't fuck up my back deadlifting.
>>42775887Just don't egolift
can you get /fit/ off of dumbbells alone?
>>42776824Fuck yeah
>>42724707>how far can I get doing a PPL on just weight machinesmachines are just as good if not better for hypertrophy due to superior isolation and consistent tension. the problem is underdeveloped stabilizers and such, so there is limited transfer to movements with more degrees of freedom>>42725691>Does your whey have lead in itread https://www.cremieux.xyz/p/is-there-lead-in-your-proteintl;dr: lead exposure has already declined drastically, prop 65 took exposure levels proven to cause damage and divided them by 1000 so exceeding their strict limits is not a big deal, the lead comes from flavor components like cocoa, vegan products tend to contain more heavy metals like lead than animal products because bodies do filtering>>42733331>What are some reliable ways to boost my natural testosteronenatural test boosters are useless. fix your sleep and diet and regularly do heavy compounds and your natty test is already about as good as it gets>>42776824anything is better than nothing but if possible you should aim for full body routine at a proper gym. just dumbbells cant properly hit a lot of muscle groups and if you use your own chances are the max weight is too low
>>42776824No, Anon.
>>42776204Didn't hurt my back, but am disappointed as my deadlifts have gotten worse due to me having taken a break because of an injury a few months ago. Any of you lads know of good lower back exercises that will improve dls? I'd like to get back to where I was sooner rather than later.
>>42776977How?
>>42776987Dash what the fuck are you doing?! You’re supposed to spot her!
>>42778563Now twilight is suffering.
>>42776824what muscle do you want to build?use that muscle to move the weight against gravity. simple as.
>>42733331Sleep minimum of 7 hours, eat chicken with the skin on (good fats are an essential component of testosterone production), don't over exercise, keep overall good mental health and low stress (excessive cortisol kills test production). Finally, don't expect instant results; they take a while to show but are 100% worth it.
>>42773277Good roon today. Got a nosebleed halfway through
>>42779552Gym sesh was also good. No blood.
pump
benching this thread
up
How much (You) need to lift for each of the Mane 6:>Twilight SparkleShe likes a more intellectual man, but she's also a fat fuck. Hit 3pl8 for zercher squats and you're good>Pinkie PieCardio, cardio, cardio. 10k run every day, 10k swim every day. Consider meth.>Rainbow DashLikes a more well-rounded athlete. If you can do a triathlon, you're cumming inside.>ApplejackYa gotta be strong for working on the farm. 2/3/4/5.>RarityAll about aesthetics. Get below 15% bodyfat, don't neglect cardio, and keep your protein intake high. And for God's sake, get some hygiene.>FluttershyUnironically intimidated by too much muscle. 1/2/3/4 for 1rm is enough for her
Somebody asked for these at some pointhttps://u.pone.rs/ijvlnwel.pnghttps://u.pone.rs/tzrgmqqb.pngI'd make pony versions if I could into photoshop
>>42781251nah Fluttershy def loves the defined muscular bods. I gotta be big and strong to constantly bridal carry my wife.
>>42782063She would be terrified of peak Ronnie Coleman. You can't deny this.
>>42756221It motivates me
>>42782084all ponies would be scared of that. I can be a guy with broad shoulders or just a buff, toned guy and she'd like both. she likes being the smaller one.
>>42740947>>42773474>>42782484based
ahp
bump, get that work in anons!
>>42724707for functional strength you gotta hop on free weights. don't be a pussy. if your form is shite then start with low weight, nobody will judge you.
>>42785831>low weight, nobody will judge youThis, most of the machince at my local gym are set to twink tier weight. Start light and work your way up, you'll be suprised at how quickly you gain strength (as long as your routine is coupled with a good diet).
>>42782484miring, i'm glad someone looks good with the miniskirt length of fannys shirts
>>42782484no way this twifag mogs me
>>42782484Height and weight? unf please come to EHM and fuck me!
>>42782484do you get shit for wearing that to a gym?
>>42781972Thank you so much
>>42779552Congratulations! is that the last roon in c25k?I am about to buy barbell and 197.5kg of plates (one pair of each, 2 pairs of 20kgs) and a benchdoes anyone have any advice for routine I was thinking of just going with starting strength or one of the routines based on it.Also how to build my own power rack to be able to bench and squat in properly
>>42786909>Also how to build my own power rack to be able to bench and squat in properlyMake sure you measure the space properly so that you can actually fit a barbel in the space you're going to install the power rack.
>>42786909>>42786920Also, don't use ladders as your power rack.
>>42786925>>42786920lol
/mlfit/..... and its gay as fuck, why am I not surprised
>>42787360All they're missing are little dogs and Starbucks in hand.
>>42787360>>42787367>moggedpost body
post builds.
>>42787721
>>42788564
>>42725691i have to add it myself sadly, gotta watch out for the amount because i keep pouring too little...
>>42786341A flutterfag could probably mog you
>>42779556>>42786909Starting last week of c25k today. b210k starts next week. It's a lot shorter than c25k, and I should be running for an hour straight by Christmas, God willing.
>>42789309rough gym day
>>42786341Dashfag actually but twi is cool, I wear a few fanny shirts>>427865436'3" 90kg---------Kill yourself faggot------>>42786612No one cares, people glance and that's about it.
>>42789374>>42786612Yeah, you see all sorts of goofball shirts in the gym. No one really cares.
>>42771917How are you not dead?
>>42771917https://youtube.com/watch?v=OF8TSHN-JDA
>>42789374Woah you're a big guy
>>427914194U
^
Is this the spiritual successor to the old /fit/anon in Equestria threads?
>>42792336most likely
>>42792336Only if somebody posts a /fit/Anon green. (hinthint, winkwink, nudgenudge)
>>42792336OP here, I'm new to /mlp/ (2025) so I didn't know about those, I've been lurking g for 3/4 years but want to stop lurking all boards when this thread and /pts/ die
https://www.army.mod.uk/media/21421/physical-training-programme.pdfthoughts
bu l
>>42792769Could be fun. Anyone have a good prompt for some green?
>>42794378I seem to remember there being more to this comic
>>42793827the dream of having Human!Dash as a personal trainer
>>42789310Pretty good session. Hanging knee raises are getting worse, but I'm not sure what do about that beyond eat more (currently on a cut). Dips are increasing steadily, surprisingly.
>>42795385Woke up too late this morning, so I had to run in the evening instead
Slowly building up to being able to do 5x5 bench @ 2pl8. Currently at 3 sets of 4 and 2 sets of 3. Getting there slowly but steadily.>>42795395Happy to see you've been keeping up the exercising. Have you been losing any noticeable weight? I'm betting your stamina has gone up quite a bit since you started as well, right?
>>42795845I have been losing weight, roughly 20 pounds since Mare Fair. Have about 30 pounds left until I reach 15% bodyfat. I attribute this mostly to tracking calories. My stamina has increased, but it seems like only for running, I haven't noticed much difference in other aspects.
>>42795912Yes
>>42782484god i need a dominant horsefucker to pin me down and take me
>>42794378>promptCMC sneaking around watching anon work out, he catches them and it leads on to a whole lot of inappropriateness
>9
>>42798219ponies being into the human form is hot
>>42798314In my personal story, the only mare that really gets into it is my waifu and it's mostly an extension of us being in love than just liking the human form.That being said, my waifu deserves a better me. One of many reasons to work out.
She just can't bring herself to admit how much she likes it
So, what do you lads listen to when you work out? Any particular genres/pony songs that help you exercise?
>>42798853vultraz anonhe makes AI pony songs heres the link I've been saving for the fourth OP since it is January themed (New Year's Resolution)Thread theme new year's Edition (January (Party Down In The Gym)):https://youtu.be/D4JPSqF6vfs?si=lLwVme9pzsWq8Aam&t=600
>>42798853can someone send the mega link for flacs of all the songs, I didn't download season 8 or 9
>>42798853Pony music obv
>>42798853start running fuckerhttps://youtu.be/vbUJ8D58RXY
>>42795395Good gym day.
>>42797343
