- 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
>blowjobjob
For dieting ducks 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), LoseIt (great for both), or Waistline (FOSS).
>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. Not 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: >>76226798
>1.80cm
>Barely 50kg
>do exercise
>no longer want to kms
Why?
Keep eating good, training hard, sleeping until rested, and hydrating. It feels really good to train :)
>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
- 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:76217983
>remove about 30% of weight or reps
>craziest pump ever
What the hell, that makes no sense.
watch this here you stupid fat lardfuck:
https://www.youtube.com/watch?v=z3fO5aTD6JU
this is the only video you would ever need
if you still mess this up you deserve to be a fat piece of shit
thank me later and have a lean day
>Natural
Pick one
>WELCOME TO THE HOTEL CALIFORNIA
>BOTH TESTO (from 3.41 to 2.2) and ESTRO (from abnormal high 43k to high 33k) lowered.
Some additional info to put this into perspective
>I have Hashimoto's Disease (autoimune hypothyroid) which was misdiagnosed for a long time
>Beginning middle age, but had Hashimoto's and low test for decades, so it's not a purely age-related thing
>I am 6'1 and ~185 lbs, down from ~310 via some esoteric diet according to Chinese and European trad medicine (spoiler: It's mostly meat and grains)
>BMI is high normal
>I train kickboxing and ballistic exercises like jumping and sprinting and throwing 3x a week for 1.5-2 hours
>Additionally I take a walk around for 30-60 min every day
>My calories are low (1300-1800/day), so is fat (under 30% of daily calories), in 1.5 to 2 meals per day, this is well under my BMR
>Protein intake is low-ish by US standard (most comes from half a pound of meat per day)
>When fat, calories and protein intake were higher, I was also low test
>I get out in the sun for at least 1 hour every day (skin type 1, blond, green eyes) for Vit D
>I have no idea why the IOdine levels are so high, I avoid iodine-rich food because of Hashimoto's
So, in my case, Nofap does NOT work to raise testosterone. The opposite actually. You could argue the calories are too low, or the fat, or the protein, all of which are valid concerns, so one could say Nofap isn't strong enough to outperform any of those things.
So there you have it. Any thoughts or questions?
PS: Please notice the different lab units for Eurofags before you flip out.
I'll drop a paper his "people"/"algorithm" should have read by now if they were looking...
>Amelioration of aging-induced muscular decline by black basedbean (Rhynchosia nulubilis) and black rice (Oryza sativa L.) extracts
>https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2025.1554941/full
...but they aren't.
>Age
>Height/weight
>Favorite lift
>Favorite gym music lately
22
5'11/180
Curls
Sick Society - Skrewdriver https://youtu.be/dt8D8-BD37c?si=Aa0wdqkQVe03kKaj
Have I made it? Thanks, Starting Strength. You are my greatest ally. On the downside, I can no longer comfortably sleep on my back.
post s/b/d@bw+height
>The official pastebin (includes books and videos on various things like recovery, stretching, programs, band usage, etc)
https://pastebin.com/V84Y0J9Y
>High Scores
https://pastebin.com/tMdLwJjZ
Previous: >>76205359
is he natty? im hoping to get this physique for my next gig
How do you deal with fatigue and low energy levels?
Haven't had any in 2 weeks, but I know deep down trying to quit forever is infeasible. Will 8 shots of vodka once a week kill gains?
Post other examples of seemingly innocent "food" items that are inconspicuous calorie climbers.
![1749259813070135[1]](https://i.4cdn.org/fit/1749270562538404s.jpg)
menofny.com
who mogs?
Put the FUCKING weights back. All of them. No one cares that "it's only 1pl8". I don't want to scan around the room every time and then have to make a guess that it's either
>A:
some roid monkey left his wamrup weight 5 hours ago and was too lazy to put it back
or
>B:
some twink/woman/eldery person was using that weight but was in the bathroom or something and now they're gonna think I'm an asshole stealing their setup because I assumed it was A and guessed wrong
And no I don't care how much you lift I concealed carry a glock 17.
Anyone else? Feels good though
>still kv
Kinda paranoid.
>have pic related at home
I don't need it...
I don't need it...
I don't need it...
I don't need it...
Confess /fit/
>shock the muscle
>full range of motion
>deep stretch
>supersets
>partial reps
>slow negatives
>2 girls looking at me and quickly turned their heads the other way
>black tourists taking pics of me because I look good
Should I become model?
Is the path when you are mire'd too much?
>take first dose tonight
>30 minutes later
>go for a fap (usual 2 weeks of nofap)
>can't get up at all
what the FUCK, I thought it was a meme that only happened to people who used it for many years?
>hear about trail running in nature
>try it for a couple of months
>go deep in the forest where people rarely come
>come across another man for the first time in those couple of months
>feel super on edge
>one of us could murder the other and it would be months before someone finds the corpse
>could realistically speaking get away with it too
>find online stories of this happening all the time
Am I the only one who feels this paranoia? I've been sticking to public ones ever since I this thought flashed through my mind.
THE MORE YOU PUT IN, THE MORE YOU GET OUT!
VOLUME IS KING!!!!!1!!!
Supplements and vitamins.
Selenium edition.
I want foolproof exercises that will strengthen me reliably and steadily. not necessarily my goals but it'd be really nice if I can do those things:
- be able to pull ups (cant do even 0.5 rn)
- be able to swim or float while carrying/dragging a person (idk how to swim rn)
- be able to carry princess a fat bitch (60kg+) on my arms or fireman carry her on shoulders for at least 5 mins
- be able to push someone fall to their knees so I can run away (I avoid combats)
- be generally nimble or agile. my frame and height is small so if shouldn't be so slow and rigid.
it's probably very difficult to achieve most or all those goals but it's what Im aiming for right now. please do your best to help an anon out
How can I deal with being impotent? Any exercises that could help?
its literally the greatest thing ever
Can we all agree that this is a dumb gym rule?
As a consequence of this, I keep fucking up my cut too, while getting from 90+kg to ~72kg intuitively was simple enough, I've plateued for months now (16-18% bf?).
How do you manage?
What adjustments have you made to your diet/training to deal with this?
I already strength train and do cardio so I don't want to put too much time into it. I just want to try and see if I can increase my vertical for fun and getting back into doing flips on ground.
Any good youtube channels?
In white communities usually anglo germanic white communities in America, everyone is old as hell and act older and look older than their age (56 looks 74 or something) , for some reason life is expected to suck after 25 for some reason in anglo germanic white communities
>now all of a sudden dad, mom, brother are calling me telling me "omg anon you need to be careful you're going to the gym for 6 days a week you need to get a gf you'll ruin your body and you'll throw your back out" etc.
Why are they like this? They barely leave the couch and are all overweight with heart problems, why are they giving me this advice that just gives me anxiety
Like I'm already anxious enough doing 100kg squats twice a week with safeties, why do I need even more fear
Every fat gymgoer I know likes Sam Sulek's videos
Remember my failure, brothers, so it does not happen to you.
Why are you here?
>still feel small
Is this when you hop on roids?
That's 1000 calories supposedly
I'm hoping to use this as a way to improve my health in addition to a light calorie restriction
Any advice for rowing?
Should I get a heart rate monitor to go with this for maximum effect? What are some good row stats for a beginner?
Go on without me, brothers
80g carbs
40g fats
Literally the perfect macro split
>Genetics is 90% of it.
If it worked, whose shit would you buy?
>jawline gone
>thighs chafe
It’s absolutely over isn’t it?
I wanna draw attention to the right figures with emphasis on their love handles, pecs, gut and to a lesser degree, thighs. That physique is now considered “normal” as in to the eyes of normal people, the average guy will have bitch tits, a “pear-shaped” midsection, and protruding gut. The only thing inaccurate about that image is the lack of rounded face at that body fat percentage.
Basically my point is how accurate is this image? When you go out in public, do you see at the very least 1/3 of all guys looking somewhat like this? How bad is it really out there?
As for me I’m discounting Pasifika/Maori people since they skew the average too much towards obesity. If I only account for where I live (Christchurch) and the demographics (mostly white people), I’d say this image is somewhat accurate among older guys (>40) and inaccurate among younger guys
I thought it had no calories since you dont eat it, Ive been having like 5 of those a day. No wonder I dont lose weight, 2 have 150 calories, Ive been ingesting like 400 calories of chewing gum everyday, Im fucking retarded.
>4 scoops of whey
>multivitamin
That's it. Good to get shredded come summer?
Asking for a friend
>getting okay-ish results with 3x5
>eventually stop progressing steadily
>stall
>stall
>stall
>switch to 5x5
>stall
>stall
>randomly read somewhere to do one set of max effort
>switch all lifts to one set to failure with 30-60sec rest then a couple more reps
>suddenly explode in size and strength
>making consistent gains, shirts start getting tight after a month
>steadily making gains even now, months later
The SSfags were wrong. Mike was right all along. One set is all you need.
For dieting ducks 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), LoseIt (great for both), or Waistline (FOSS).
>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. Not 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: >>76221448