- 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
Sleep & Recovery
• Sleep 6-8 hours per night
• Manage stress levels
Exercise & Physical Activity
• Workout 4-5 times per week (25-35 min sessions)
Medications & Supplements
Daily:
• Wellbutrin (75 mg)
• Vitamin D3 (5000 IU)
• K2-MK7 (100 mcg)
• Fish Oil (Omega-3s)
• Vitamin C
• Vitamin B12 (3000 mcg)
• Turmeric (1000 mg w/ Piperine)
• Magnesium (500 mg)
Every Other Day (EOD):
• Vitamin E (400 IU)
• Zinc (50 mg)
• Benfotiamine (Vitamin B1, 300 mg)
• Niacin (Vitamin B3, 500 mg)
Hydration & Detox
• Drink enough water
• Clean air in my room
Diet & Nutrition
• Try to eat healthy (not always perfect)
• Consume enough protein
Lifestyle & Hormonal Health
• Masturbate regularly
for a couple of months now I get some occasional itching on my ass - not intense thoughbeit
at first I thought it might be worms, but i didn't see any so I thought it was just my asshair or left-over soap or whatever (sometimes my leghair tingles me too)
but now I spotted a worm like shape in my toilet after taking a dump, about one inch long, it wasn't white dough but grey and it was not moving (but at one end it had a dark tip)
could this have been some kind of worm? and if yes are there ways to treat it myself (already eating 1 clove of garlic per day)
>take dental health more seriously
>cut down on alcohol
>programming advice?
post s/b/d@bw+height
>Official Hero Registry
https://pastebin.com/tMdLwJjZ
>The official pastebin (includes books and videos on various things like recovery, stretching, programs, band usage, etc)
https://pastebin.com/V84Y0J9Y
He looks insane alone
But here in clothes, next to this skinny twink he doesn't look impressive or big , why?
Like a nba player will look huge next to Ronnie Coleman
For fat fucks 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. 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: >>76020198
ur welcome
>I said to Governer Morrisey the first time I saw him, "You look like you ate Governor Morrisey."
>[...] I'm very happy that he's invited me to be his personal trainer.
>I'm gonna put him on a really rigorous regimen. We're going to put him on a carnivore diet."
>We're going to make him do [...] a public weigh-in once a month. And then, when he's lost 30 pounds, I'm going to come back to this state and do a celebration [...].
https://youtu.be/fF4CLs-LAXI?si=GqXnEBruYTtCsJZB
Protip: you can't
- 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: >>76006444
pottery
![hip-adduction-800[1]](https://i.4cdn.org/fit/1743584312153186s.jpg)
What matters is force!
i have no problems recovering lifting hard 6 days a week, constant gains
what is going on here
I require a replacement for meals, some sort of nutritional cubes or gel or whatever, any recommendations, kinda like MRE but more nutritionally dense, something that will fully sustain me, I need it to be high quality too, no mircoplastics, no aluminim, MSG, lead, etc...
no more 1 and a half cups of oatmeal for breakfast :(
>feel pretty strong and confident
>get a physically intensive manual labor job
>coworkers look DYEL but are way stronger and faster than me and make it look effortless
Functional strength >>> moving a fucking bar up and down
>frequent ejaculation = low test
How often should I bust for optimal testosterone levels?
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
Last week’s thread >>75994885
>let a loud and stinky fart
>piss the trash can and soak the toilet paper with piss
>knee pops are loud enough that people notice
LETS FUCKING GO
What else might /fit/ do to upgrade the "Blueprint" protocol besides obviously adding some f'n meat and trashing the red yeasty rice plus weird diabetes drugs?
Here's the latest kinda shit replacement Dr. Zolman *should* be reading about:
>High-content screening identifies ganoderic acid A as a senotherapeutic to prevent cellular senescence and extend healthspan in preclinical models
>https://www.nature.com/articles/s41467-025-58188-5
also, any tips for virus recovery?
i slept like 10 hours last night which is unusual for me but must be a good thing for fighting off a virus. anything else i should do?
>But no cell phones
>I'm not going to spot you
>I'm not going to change your weights
You taking the deal?
82.5kg bench for 2 sets of 10!
Low test: military press
>28 years old
>2 months pregnant
>5'2 will probably need c-section for all our kids
>Generally eats well and doesn't take a lot of poison like plastics
>110 lbs
>does exercise but not as hard as me
Exercises, diets and habits are welcome
lifting for years, barely gaining size
“bro just eat more” they said
shoveling food down like a madman, still stuck looking like a natty marathon runner
>finally decide to track calories
realize I’ve been UNDEREATING like a complete idiot
start actually hitting a surplus every damn day
body explodes, weights feel lighter, mirror no longer mocks me
>mfw all I had to do was stop coping and count my damn food
I don't give a shit about physique or 'aesthetics', there's no way this can be healthy
I want to get pretty big/buff, just have an overall big chad physique.
I do reps of like 5~13, I always push until failure.
I just want big shoulders, big traps, decent chest, decent back, big forearms, big thighs and calves, I don't give a fuck about core.
Would it be possible to create a routine around that? I would like to go 4~5 days a week.
Crispy like potatochips.
What's your salty and crisp snack?
>no more baby face in fat so face looks gaunt
>feel weak, anxious and hungry
>look worse than I did 40lbs ago
Leanpill works if you're under probably 26, then it becomes brutal. Being a fully grown man whose lean literally feels gay
>Beef liver
>Sardines
>High vitamin C fruits or vegetables, Kiwi, Sauerkraut
Essential vitamins for collagen production
>Vitamin A
>Vitamin C
>B3
>Zinc
>Copper
>K2
>D3
>Vitamin E
Supplements
>Collagen powders
>Mnm
>Glucosamine
>Qo10
>MK-677 (growth hormone peptide not necessary)
Face creams
>Vitamin A (improves Collagen 100%)
>Aloe vera (Small studies showing it increases collagen and improves fine lines)
Avoid
>STRESS
>Too much sun exposure
>Bad diet
>Bad sleep hygiene
>STRESS
>do you just add weight as long as you can perform exercises within range?
>what can you replace the seated hamstring curls on hypertrophy days? my gym doesn't have that machine
>what is a proper warmup for the workout? all of them have you just do 2 sets of 10-20 reps with light weight of the main exercise
LMAO
You need MORE?
Hop on!
Studies show that the leaner you are, below 10% bodyfat. Testosterones is exponentially higher
For example, On Average at 10% body would be 600ng vs 30% at 290ng, more then a 2x jump
>Lean Truly is Law & and I Kneel
https://pubmed.ncbi.nlm.nih.gov/38170701/
I feel like i fell for the hydration meme, and was constantly bloated from drinking
Barely drinking lately and I dont feel bloated and i look way leaner
>Sean character in the op
>programming advice?
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
I just did Pendlay rows and I had 225 on. For the first real set I hit 5, then I got another set of 3. Both sets I went all out to 'failure' (I couldn't lift it with good form).
But I didn't really feel like I stimulated myself. I felt a little tight in my traps but I didn't feel like a true pump or soreness until I did another 7 sets. Why is this? Why does it take more sets to feel like I worked hard and get a pump or feel sore even though the weight is heavier and the reps are less?
This also happens with squats and bench, where the weight is heavy and in that 5 rep range but the stimulus I get from 1 to 3 sets isn't really all there. What gives?
What would be a good routine to get close to this? A PPL routine?
>oh but don't grind reps or lift too heavy or else you'll get to fatigued
>but you should still work really hard and try to force yourself close to failure
>but don't actually reach failure or use loads that are too heavy
Well, which one is it?
copped it recently, wild shit
>weighs under 200 lbs
>lowdiffs every bodybuilder and weightlifter
How did you get back into exercising , squatting , running, sports ect.
What kind of time scale has this been over?
Did you strap your knee?
What do you think you did that helped the most ?
What do you think hindered progress ?
I know theres strengthening regimes out there and ways to bullet proof your knees but I want personal experience and lived experience.
I had a external rotation injury during BJJ and now I cant even fucking squat body weight. Ik my ACL and PCL are intact i think my medial and lateral ligamanets and maybe even menisci are affected .
This shit makes me feel like a cripple and I don't like it. I dont have a tear or anything serious I think its just a sprain but I never want this shit to happening again
>Multiple PRs broken
>macros on point
>about to making the sickest gains
>woke up at 3am for a piss and couldn't go back to sleep
Never have a glass of water before sleeping bros...
I want to see powerlifting competition between prisoners
Stomach is still flat but I know I should repent. Confess your fitness sins and be forgiven.
Fit related because we're encouraging fit behavior
I see it often people saying things like
>paying for a gym membership is like being a rentoid, you pay to temporarily use the equipment that you'll never own
But I use like $500,000 worth of equipment at the gym, and thats not including the space the equipment is using, and thats not including the maintenance of the equipment
So Im paying $300/year to "rent" half a million dollars worth of equipment, and for the space it takes, and for its maintenance... How is that a bad deal?
Is 4.5 sets of ohp and bench enough for chest and shoulders? I'm a late novice
I'm curious if /fit/ loves them or hates them?
Current Numbers
95lbs x 1 BP
45lbs x 1 OHP
105lbs x 1 Squat
95lbs x 1 Deadlift
I take pride in the fact that I actually have the discipline to train my legs. So many guys have decent upper body mass, but skinny legs. I do have a home gym and a gym membership, but I really need to go to the gym for leg days. The problem is, I often can't go on Saturdays and Sundays and on holidays. This results in way too many missed leg days. I also really fucking hate going to the gym and having to deal with retards, especially boomers. I go to the YMCA. I may switch to Gold's Gym really soon, though.
Back in 2020, I was stupid enough to buy a squat stand instead of a power rack, but I was also pretty impoverished at the time as well. I also bought an olympic barbell, and I'm pretty sure a powerbar would've been much better. I live in a town house in an apartment complex. The issue with the squat stand is that I'm afraid of doing squats because of it. I could fall back with the barbell and cause all sorts of chaos in the gym room or drop the weight in an emergency and completely fuck up the room. There's also the issue of building up axial fatigue from only doing squats, and you can actually feel this. When you build up axial fatigue, it will start to hurt like a bitch just to have the weight sitting on your back, and you need to take a long break for your back.
(1/2)
Has anyone who swears by that training ever posted body?
>olympic medalist who has been training for 30+ years gets beat in judo by untrained retard who only lifts
how will jewdo "athletes" ever recover from this?
I understand CICO and eating enough protein. The question I have it, what about fats/carbs, what cardio to do, how to best retain muscle. I can't find any Youtube guys or materials. Chatgpt is ok and decent but not all the way there with info.
Seriously fuck this machine. You'll pull your back on a random day, without knowing it was this machine that has been messing you up
![geoffrey-verity-schofield-natty-king-v0-tga2rdk3zyya1[1]](https://i.4cdn.org/fit/1743417084889939s.jpg)
Asking for science