- 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
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Board: /fit/
"/fit/ - Fitness" is 4chan's imageboard for weightlifting, health, and fitness.
- 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
Thanks lads.
- 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 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/
>I want to stretch
https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/
>Performance calculators
https://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
Previous: >>75455934
For Corpulent Chungus’ who are working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/
>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros) or LoseIt (great for both).
>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and lose fat much quicker. No lifting results in the body eating away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html
>DON'T
Eat refined sugars, they're terrible for you regardless of calories.
Eat processed foods.
Drink your calories (alcohol, soda, Starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.
>Other resources:
Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq
Previous thread: >>75476545
You're don't leave them lying around like some Pajeet right?
But, I've always wondered like, does your body take in 100% of the calories from the food?
Or does some of it go to waste and come out as well... Shit.
Surely it also depends on the type of food. Like maybe carbs are bad for you because your body is very efficient at taking calories from it?
Am I on to something or just stupid
>routines
>lifting
>meals
>local gyms
>cost of training
>a bit of banter
All such topics are welcome here.
Come and ask your questions, get honest advice from friendly anons! We're always happy to help.
Post your gains, get mires from the boys.
/afg/ is always ready with encouragement and advice. And remember:
>We're all gonna make it, brah
it is cheap as dirt anyway but annoying to apply
When you bulk your bench and ohp go up infinitely, but squat stays same because you're squating extra bodyweight
But when you cut your squat can infinitely go up because every pound of bodyweight you lose can be added to the bar
Infinite gains
Only 10 days to go.
Break your slavery to porn.
Low Tier:
No porn, but yes to sex with women, gf or wife.
High Tier:
No Porn, No Sex. Take total control of your mind and your body. break your need to coom totally.
My bicep is literally bigger than your torso, I fucked guys like you in Kentucky Federal Prison.
How are you gonna cope with it? Not even roidtrannying gonna save you.
The lean pill is accepting that as long as you are fat it doesn't really matter how much you can bench.
You have eaten the big "nutrition" lies. Is time to wake up and be LEAN.
>What is /LEAN/ for?
To share data, questions and anecdotal experience about how real the lean pill is, particularly if you were fat and lost the weight.
>Who is /LEAN/ for?
Skinnyfats, hamplanets, powershitters with painful knees, normie mode, dad bods, skinny fags and skelly mode anons that want to ASCEND.
>Why do it?
"Life ends and begins at 12%"
"There are male models of all races and sizes. Some models aren't tall, but they are ALL lean"
Regarding women, the key it's not the muscles. it's being lean. Plus it's healthier. Not only hormonal (higher test), but your heart will struggle if you are overweight.
Build muscle but, most importantly, be LEAN.
>Advice:
- Cico, low carb, keto, carnivore, intermittent fasting, water fasting, dry fasting... See what works for you and DO IT.
- You need muscle to be lean. Lift, eat at least 2g protein / kg goal weight, but AVOID the carbs.
- Clean bulk is the ONLY bulk.
- HIIT exercises are good, anything sprint related: cycling, rooning, swimming, air bikes, rows
>start seeing fellow gym bros as sexy babies out of oxygen deprivation
>started to admire their muscles and gains more than cardiobunny asscheeks even when I am not deprived
Am I cooked
>tell him about the "big four" lifts
>he laughs and asks what's the fourth big lift
>say OHP
>he laughs even harder
I fucking hate you /fit/
Old: >>75444305
>after a few months get "serious" with it
>dick no longer works
Why didn't you fuckers warn me about this. The more I run the less horny I am and don't even feel like fapping anymore, my dick is dead
Were you thinking of giving up today? No you weren't. You made it through last week, you'll make it through this one as well
What 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 pace
We're ALL gonna make it
The motivation thread is open
>programming advice?
Try harder. Autoregulate.
>diet advice?
Put the fork down. If you can't see abs, you're fat.
Previous: >>75464559
Post lifts if and only if you can meet at least one of the following:
>2x bw bench (no archmaging)
>2.5x bw squat (high bar atg)
>3x bw deadlift (conventional, no straps)
>165kg clean and jerk
>125kg snatch
She's 20 and has only lifted for 2 years.
I get doing like maybe some light to moderate sets once or twice a month just to stay fresh and shock the muscles but like… why the hell are people blasting these exercises like crazy these days?
You have to be ACTUALLY retarded to load your joints up with hundreds of pounds and do an extremely high intensity, high risk, low-moderate reward exercise multiple times a week, and always chasing higher and higher numbers. What the fuck is the reward of these past like 225 and 315lbs?
Like him after 2 attempts at starting strength, I've realized I can't deadlift for shit, my press is amazing and easy but my deadlift will always be gimped by biomechanics, my deadlift lockout is above my wiener
Tweaked my back doing 300lb 1x5, I'm 5'9" 315lbs
Squat Full atg highbar on the traps 280lb 2x5 1x4
Bench 190lb 3x5
Ohp 150lb 3x5
I guess I'll transition to bodybuilding training on back and deadlifts and continue SS on the lifts that are easy for me, thoughts?
Idk why everyone is so obsessed with spamming flies and bench puffing up their man tits when they should be curling and dipping to get them guns
ITT we discuss:
> weighted calisthenics (backpacks, weight vests, etc)
> sand bags
> home gym setups (guillotine bench, n*gger squat rack etc)
NO BANDS, NO TRICKS, NO 50 REP SETS, NO ISOMETRICS.
We are here for results, not larping.
> inb4: hurr calisthenics means no weights
Fuck off autismo.
> inb4: can I still upload a cool trick I did?
Fine.
>RDL
>Leg extension
>Seated hamstring curl
>Calf raises
This is the perfect leg day right? It can't be improved.
>still carries some decent amount of muscle with him
>on top of being an elite runner he can also perform like 5000 pulls and push ups
How is he so powerful? This guy is legit superhuman
ill start:
500 sit ups
>Curvy.
>Chunky But Funky!
How do we STOP this Tinder epidemic? Would /fit/ help?
How good are your pull ups?
I know that the essential thing is to
>consume a lot of protein
>sleep a lot
What are the gain goblins
Any program to suggest? I don't mind paying some thot influencer to have a reayd-to-use program, I just don't feel like spending weeks on it.
>Jeff Nippard, Menno Henselmans, Mike Israetel
>opinions and suggestions change literally month to month
>has no idea about Lyle McDonald and Eric Helms
>consistent recommendations since the beginning and dunks on those fucking nerds at every opportunity
Just say you hate gains anon. It's okay
>look up list of longest living people
>all female
Moidsisters...our response?
my legs have grown well from kettlebell goblet squats, kettlebell swings, kettlebell 1 arm press ( 3 sets or more of those exercise every day is my routine now )
i will continue to bulk now to fill the void in my heart
i hope to make it someday, i dont know what i will make. some muscles i guess
Men however have to be athletic. This has been the way since we lived in caves
No
- good cardio, you should be able to do a 5k in 45 minutes or even better 30
-nofap
-daily lifting
-good nutrition, ghee, animal fats and coconut oil are androgenic
actual cope lmao
>half stick of butter
>at least six raw egg yolks
>vanilla extract
Blend together. Any reason why this is a bad idea?
No steroids tho
>170lbs
I’ve been gaining some weight, but planning on staying at 170. Hit 5x75lbs on weighted chins.
TQ: What’s your favorite great ape?
I'm progressing like one, maybe two, reps each workout
>Sudden urge to work out
>just bought vitamin k2 and magnesium because of his recommendation to ake with my vitamin D3
>no, not his brand which now pops up as an embedded video when searching for vitamins on Amazon
>perfectly boiled eggs
>fomented vegetables
>huge casein shake with kefir (not pictured)
Name a better fitness dinner
I used to do 4-5 sets to failiure, and around three exercises per body part for example back - chin ups, cable rows, lat pull downs, chest - bench, dip, cable flies. I was also focusing on lower rep ranges.
I decided to do 2 sets to failure instead with higher rep ranges.I also decided to do 2 exercises per bodypart.
Will that be sufficient to build muscle? I kinda have ro limit the amount of excercise because when I do more my back starts to hurt real bad.
>charged 40% more for food at supermarkets and restaurants
>charged 30% more for XL clothes
>Forbidden to ride public transport until you lose weight
>Public humiliation against fatties will be made legal
This will give them no choice but to lose weight.
Anything else?
>If you regret eating something you can throw it up, wash your mouth with water and then brush your teeth immediately and there are no downsides to this
>You can explain any body composition change on stopping eating seed oils and any normalfag will believe you and inquire no further
Workout A
Squat 5x5
Bench 5x8
Curls 5x10
Leg raises 5x10
Workout B
Power clean 5x3
Pull up 5x5
Lying triceps extension 5x8
Lat raises 5x10
Sad state of the limitations of the human body that
not even being the size of Arnold can kill you. His diet wasn't even terrible aside from occasional cheat days.The human body really is a weak piece of shit. Hopefully gene editing will help make people naturally more resistant to heart attacks and make them swoler as well.
What are other quick easy ways/tips for cooking you use? I dont want to spend too much time cooking as I don't really enjoy it and that's the main reason I order food usually, but the last few months have been good for weight loss because I find it really easy to cook chicken in the oven + some frozen veggies in a pan, sometimes eggs as well.
- About potentially dying
- Getting permanently injured
- Hurting others to the point potentially permanently injure them.
Don't get me wrong, my goal is to not be "that full egotistic guy" that no one wants to spar with or be a edgy wanna be tough guy, I'd like to test that theory and get beyond those fears because I think that it's brindling my potential.
While of course the obvious answer to those will be 'When you're boxing you're going to have to punch / getting punched" "People won't kill you in a sparring fight", I know but yet the emotions still lingers, I know it's natural but I'd like to learn to shove them aside and go beyond them, because in a real fight, the consequences / pain will be there and I can't really afford getting scared over that, ideally I'd like to take care of this issue before that happens.
Any advice for this ?
>jump on fin
>/fit/ swears by it
>start shedding even more hair
>libido dies. Absolutely 0 sex drive. Wife unhappy now
>ED
>poor urine retention
>feel like a sissy
>poor gym performance
>still shedding hair
What the fuck is this Jewish poison? I’m 6 weeks in also doing minoxidil and dermarolling. Does it ever get better? Biggest fucking scam ever. I can’t believe I fell for this meme
>gf, 18
I can't keep up with her heat bros what do I do
>pooped my pants a little at school
WTF bros I’m 35 how is this still happening
Ultrasound of my heart found mild thickening cloved valve regurgitation. I'll die any day now
What am I in for?
22% bf
What are some other fitness facts that /fit/ was wrong about?
planks seem like a very "static" exercise so im not sure if they generate hypertrophy
leg raises seem good but are too hard (i can barely do 3 reps, plus they require grip strength)
so what is the best ab workout with no equipment?
>inb4 abs are made in the kitchen
revealed, actually, and losing weight is the easy part if you aren't a retard
>british man in my head
>and anon is going for the world record here at the olympics
>lower testosterone just before the most important part of muscle building
>masturbate after sleeping
>too tired for workout later
So what's the optimal time to masturbate if I want to maximize my gains?
For hungry hippos who are working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/
>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros) or LoseIt (great for both).
>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy diseased heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and lose fat much quicker. No lifting results in the body eating away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html
>DON'T
Eat refined sugars, they're terrible for you regardless of carbohydrates.
Eat processed foods.
Drink your carbohydrates(alcohol, soda, Starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.
>Other resources:
Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq
Previous thread: >>75469747
average lifter bro, struggling with injuries.
>scrolling through /fit/ one day
see threads about BPC 157.
>“ultimate supplement” they say
curiosity exe.
>Research use only
>order some online, thinking it’s a scam.
>arrives in discreet packaging
time to test the magic.
>start injecting like a pro
knee pain? Gone.
>shoulder aches? Who?
>Male pattern baldness reversed to stage 2.
>lifting like an ogre, setting PRs every week.
>thank you, /fit/
life has never been the same.
>fulltime slave
>after slave go gym
>after gym go home
>eat 90% clean, only slop I eat is half a double chocolate cookie (80 calories) in a slice of peanutbutter, and that's only occasionally
>average ~2900 calories a day with almost equal ratios of fat/carb/proteins
>still melting weight away, either maintaining if I'm lucky or losing a pound every 2 weeks
Am I really that much of an athlete? I still don't feel like I'm doing much activity but alas.
>Explain her I need guychow to stay lean
How do you handle fitness while in a relationship?
>Jay Leno is recovering after falling down a large hill over the weekend, leaving him with an eye patch and a large bruise.
>The former Tonight Show host was asked about the accident by TMZ on Monday, where he shared that he was staying at a hotel located at the top of a hill and fell while walking to a nearby restaurant toward the bottom of the hill.
>“To get to it, I didn’t have a car, so you had to walk about a mile and a half around. I said, ‘Well, the hill doesn’t look that steep. It’s about 60 or 70 feet. Let me see if I can go down the hill,’” Leno explained, detailing the fall which left him with a bruise covering half his face. “I fell down. Boom, boom, boom. I rolled down the hill, hit my head on a rock, knocked me in the eye.”
What are some good balancing based exercises that would have prevented this?