- 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
5'11 210lbs 34yr
Dont drink or smoke or fap
I've gotten my mood over losing mine after an accident a few weeks ago (ends at the elbow) and now i dont know what ill be able to even do once im fully recovered, i dont think i can squat or bench press unless i get a prosthethic (and that shit is expensive as hell so i gotta take care of it)
Any ideas anons?
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
I'm not just talking about strength or lifting, but weakness in the sense of its traditional meaning.
- 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
>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
>>75706778
Statistically speaking, given how short and muscular CT Fletcher was, along with his enormous veins, it's a virtual impossibility that he was natural. Olympic weightlifters get away with steroids usage all the time. It's not that hard to imagine powerlifters getting away with it, and CT might be lying about how much he was drug tested. He really loves emphasizing how much of a natural he is like a classic narcissist.
I decided to start this thread after watching some of this video.
https://www.youtube.com/watch?v=-zc8-SxbTiQ
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 Thread: >>75721131
I LOVE LOSING STRENGTH
I LOVE FEELING HUNGRY 24//
I LOVE NOT BEING ABLE TO SLEEP AT NIGHT
I LOVE BEING COLD 24/7 EXCEPT WHEN I WEAR A WINTER JACKET INDOORS
im relatively poor (USA but blue high minwage city) ive got a 12" fry pan, a hotplate, and a pressure cooker)
i dont know that m
>Sunday night to Wednesday night (72 hours)
>Wednesday night to Friday night (48 hours)
>Free eating on Saturday and Sunday
>800+ calorie burn through cardio on weekdays
>Possibly more on Saturday and Sunday, can't gauge for various reasons
Had a wrench thrown in the plan with a mandatory work outing on Thursday so I'm doing an 84 fast from Sunday night to Thursday afternoon, then Thursday night to Saturday afternoon. Probably do one meal on Saturday afternoon then free eat on Sunday. Down 7 pounds as of Friday last week and only 5.5 as of this afternoon.
Wondering if a very small wheat wrap burrito with turkey, cheddar, egg, and pesto will be a good break on Thursday for lunch or if I'll feel like shit.
How's your fast going anon?
Where’s the care for them, you alcoholic faggot? They should just keep suffering so you can have your pisswater at the end of the week because you’re too weak to get through life without it?
Kill all alcohol drinkers.
>The 24-hour molecular landscape after exercise in humans reveals MYC is sufficient for muscle growth
>Our findings indicate: (1) the DNA methylome response at 30min corresponds to upregulated genes at 3h, (2) a burst of translation- and transcription-initiation factor-coding transcripts occurs between 3 and 8h, (3) changes to global protein-coding gene expression peaks at 8h, (4) ribosome-related genes dominate the mRNA landscape between 8 and 24h, (5) methylation-regulated MYC is a highly influential transcription factor throughout recovery.
>https://en.wikipedia.org/wiki/Myc
So if I'm getting this right, 24 hours is actually the optimal rest time, MYC is a potentially drugable mass-gaining target, and even lifting natty chronically could present some cancer growth risk because this shit is fundamentally tied to upregulating proto-onocogene cellular growth signaling pathways?
what is it
Heh… nothing personnel boy
For diligent dieters 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: >>75730723
>set up everything for weighted pull up
>starts raining
>go back inside because I dont want my electornics to get wet
Nature is trying to keep me dyel
IT'S A LIFESTYLE.
> minimal equipment
> maximal independence
> 0 faggotry
How to MET?
> Weighted calisthenics
> Home gym
> Rings + sandbags
How not to MET?
> meme exercises
> circus act tier calisthenics
> isometrics
POST YOUR:
> routine
> recent PRs
> recent additions to your program
> home gym
Been a while boyz
Water
2oz peanuts
Water
Pb on a slice of homemade soda bread
Water
Work out, water
Half lb bf or chk, 1 can black beans or green beans, sometimes sub rice if I need a carb load(seasoned, nothing else) 1% milk
Protein shake w 4 cup 1% milk
Banana
> trying to get greenhouse worker job, needs to be able to lift 50-80lb daily
> lived as a shut-in for past 2 years, so no fitness cant lift shit
> not obese tho, just skinnny fat
Wut are some routines I should do to get back in shape ASAP? am running out of money from gambling addiction...
>Breakfast
Honey flavored Greek yogurt
>Lunch
Protein shake
>Dinner
Chicken nuggets with a glass of milk
I am also taking a daily multivitamin. Does this diet sound good? Or do I need to add more for it to be healthier/get all the protein and shit I need?
You can also build muscles with a plant based diet. Onions and hemp is a complete protein. You can also get complete protein if you combine othrr uncomplete proteins.
Deficienses is a meme and i would day vegand are even better to get right nutrition then omnivores are. Most omni food is fortified anyway and where do you think aninals get their minerals and vitamins from? From plant based food. B12 is derived from bacteria or something like that so even animals dont make that stuff themsrlves.
Imagining my day-to-day in the third person feels like a joke.
>He wakes up, smokes half a pack of cigarettes
>after that, he lifts on his workout days, has breakfast and cleans everything
>He then proceeds to squander 10h on degenerate behavior
>He notices before going to bed:
>"man, all that mindless activity sure has taken its toll on my cognitive abilities and my mental ecosystem"
>"golly fucking gosh, what a mess I am"
And instead of waking up and screaming from the bottom of his lungs: "NOOOOOOOO!"
He perpetuates his fuck-upedness even further. Every. Single. Day. Without fail.
A combined 2000h have been spent on pointless shit.
2 0 0 0 f u c k i n g _ h o u r s
0
0
0
ON NOTHING.
I'm a fuck-up Jake, I'M A FUCK-UP!
FUCK
I see people saying the difference between the top and bottom is bodyfat, but his body still looks "off". Does anybody know why?
>by the way, bottom mogs top
This IS QTDDTOT, stick to questions on everything. Post height, weight, age, lifting stats, diet, address, social security number,...
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 Thread:>>75717821
sprouting
https://www.sciencedirect.com/science/article/abs/pii/S0899900704002655
your welcome
enjoy your beans
you are going to be beach body ready, right?
>teenage girls now start eyeing me at the gym
I'm 28 do I risk it?
>incipient lumbar spondylosis
>lumbar osteochondrosis at the l4-l5 level
>marked physiological lumbar lordosis
Can any medfags decipher this for me.
>it's at my wife's cousin's house
>wife's cousin is a younger sister
>married at a beta in her early 30s
>older sister has transformed from boston girlboss to spinstress as i've known her
>get sat at the kids table
>old sister sits across from me
>i'm making conversation with everyone, asking the normal stuff
>she starts to talk and I look her in the eyes like I've done with everyone else
>she doesn't stop looking at me
>as we laugh and talk I look to other people but when I look back at her she's still staring
>every glance I take of her, she's still staring
>she has a glass of wine and then another
>later I'm on a couch with a big table
>she sits next to me and starts rubbing her leg against mind
>then starts playing footsies
>there's no blood relation
what do
Since my muscles aren't the issue, I thought about incorporating some basic cardio, will that make a difference? Is there anyone here who's really good at cardio and can confirm that leg exercises get easier?
https://www.reddit.com/r/StartingStrength/comments/1hyn914/635_lbs/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button
I just want to be able to afford all the fucking Jack Links I can stomach, I fucking love beef jerky so much
Your friendly hangout to discuss all kinds of things that shred your natty card. Steroids, peptides, dick pills, you name it.
The previous thread is in the archive I have faith you can find it.
>previously fat
>got a high bodycount
>around 30 now and do not give a fuck about sex and just want to make money
No defeatist shit or incels allowed.
Look bros, I am busy guy, I can't go to the gym 4 times a week or whatever and I can't stay there for long.
I was thinking: 2 times a week, where I do 4 sets of bench, ohp and leg press (I have gerd, I can't squat)
>still look like someone who hasn’t stepped foot in a gym
Please convince me why I shouldn’t just get on the juice at this point.
3. Fucking. Years
Tell me what routine I should do in order to apply or give me more information about the tests
(I'm serious, I'm about to start French classes and I'm raising money to go to Paris, im peruvian btw)
For diligent dieters 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: >>75724089
>Setting up for last exercise - KB Swings
>Notice downy watching me set up intently
>Start first set
>She starts cheering me on shouting things like "wow!" And "very good!" and clapping
>Manage an extra 12 reps
>As I leave she waves and says bye bye
Thank you based gym downy
>probably hit my instep at some point
>no bruising, mildly sore but nothing out of the ordinary
>wake up at 1am
>convinced my foot is broken, can't walk on it at all
>can't sleep again until like 4 due to pain
>wake up
>a bit sore but it's not too bad, can walk now
>later in the day
>zero pain
Wtf did my foot mean by this?
If i had known the reality of the body wearing out i would have started taking better care of my joints much younger.
You dont want to end up like him.
Kee-Ko?
Sicko?
Also if CICO works why did Kike Israel not get his IFBB pro card for being too fat?
https://www.instagram.com/reel/DDtCxpRo76D/?igsh=aTBnMmJmNXV1aTQ5
Most of you here are NEETs or bums who work night shifts in some dead end security job
We built this physique on squats & oats
>puts towel on other while working on other one
Why people do this?
Packed with polyphenols, catechins, and flavonoids from olive oil, matcha, and cocoa to boost cardiovascular and cognitive function.
https://youtu.be/6ZiPuxSu_J8?si=UKpYuB8vbp4W3HP1&t=51
Super Fucking Strong!
>pull
>full
Man, I love this split. Just go to the gym for an hour on Wednesday and the weekend and you still hit everything important twice a week.
It's the working man's split.
BTW push includes squats and pull included diddlies
>"we are le experts"
>teenager with 5% body fat hires Jared Feathers to train him
>Jared Feathers gives him a diet 500cals below maintenance and is shocked to see him lose weight
>Increases his calorie intake by 200
>Meanwhile Mike Israetel fails to get a pro card because hes fat on competition day
>Mike Israetel says he is "bigger and stronger" than IFBB pro Mike Mentzer who scored a perfect 300 in both the Mr Universe (which he won) and Mr Olympia
>Eats cereal on a cut
Are Renaissance Periodization retarded?
I'm thinking of doing a, P / P / L / R / U / L / R, 7 day split and incorporating cardio around leg days. Also going to play around with when I do Pull and Legs, I've found I like Pull, Push, Legs a lot.
For deadlifting and running. Hopefully still good enough to wear to business casual, professional events.
Thinking about these whitin ones in the picture attached.
Or should I just get toe shoes as I had a decade ago
Absolutely insane.
>Smoke weed and pop shrooms
>Drink only water
>Go without eating for a day sometimes
>Walk outside everyday for an hour or 2 a couple times a day even night, doing it even when high is more fun
>Coptic orthodox Christian which means I go vegan everyday Wednesday and Friday and 2/3rds of the year
>Don't lift weights
>Likes to swim but haven't recently
My eyes are covered but I feel like as I get skinnier my eyes become more expressive and bigger sort of, I also feel alot better and more attractive about myself as I get skinnier
