- 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
I never actually went to the gym, I did BJJ and some track and field at some point but that was it, I tried to bulk once but it didn't really work.
a friend that go to gym offered to make me a program, he told me that I would see the results very quickly due to my height/weight and its really easy in general
Is that true ?
THREE
Fraud roid trannies gonna trt forever with tiny balls and will never have natural test production again
Lmao roiding for THIS ahahahahaha
>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
- 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: >>76018950
>5'5, all males in my family 5'10+
>small hands and feet, ridiculously long legs and arms
>41cm bideltoid
>28 biilliac
>34 trochanter
>tiny ribcage (80cm)
>big head
>put on nearly zero muscle after half a year
>can't troonmaxx because of male face, feminising myself would just make me look even more dysgenic
>have my hormones checked, testosterone 200ng/dl, estrogen 50pg/dl
>doctor recommends trt
I will probably take it, but what's the point? Do i have any chance of even being average or should i just kill myself. Pic not me
>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
In addition, I am adding yoga after each session, focusing on stretching the muscles I worked that particular day. And of course a mile run before anything, every day! Lastly, I will be heading out much earlier in the morning, to avoid the crowd and start my days off with feel good energy.
See you there!
![artworks-qcGI34AKzfXQx2mq-kZv1UA-t1080x1080[1]](https://i.4cdn.org/fit/1743640542545816s.jpg)
For peckish pelicans 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: >>76024322
>110kg
This is my goal body
Losing about 2kg a month. How much longer till I look like Chico bros
stay out the sun
workout/cardio
no added sugar
one ingredient foods
get your micros, eggs are good
antioxident max, tea, coffee, cocoa, veggies, fruits
whole foods organic in any combination of plants/meat while being a healthy bodyweight is good
fish max
avoid cigs/alcohol
don't carniemax carnies age fast
people that age the best all eat like 70-80% veggies/fruits 30% meat
avoid manual labor, crazy cortisol spike for 10 hours daily will rot you
destress max, this is where video games and tv are actually useful, alot of streamer gamers look youthful in their late 20s because imo low stress from video games/entertainment
sleep max, don't drink coffee if it affects your sleep
shit that's kino musculature, no wonder the white wamyn's line up for Wang.
You want to keep progressing, but if you stop eating lots of calories, guess what? You stop progressing, so you have 2 choices: Stop progressing, and get lean (lean pill) or you keep trying to progress, which means you can't cut, and you're forced to keep eating a lot of calories
This is why guys who train body-weight calisthenics are all lean, why? because for them being as light weight as possible makes them progress.
Leanness and gymmaxxing are conflicting goals.
If you want to take the bloatmaxx pill - sure, go lift weights in a gym
If you want to take the lean pill - dont lift weights, just do calisthenics
The only exception to the rule is if you take copious amounts of steroids, a steroid user gymbro can be big and lean, but a natural cant.
Are Dips really that good?
pic related: bill kazmaier 3x consecutive world strongest man champion and the reason it's not more than that is because he was no longer invited the next year because he kept stealing the spotlight. he worked out 7 days a week and did 50+ sets a day.
must watch excerpt from an interview: https://streamable.com/uwupdp
https://x.com/sheena_marie3/status/1907459663622197283?s=46
>weighs under 200 lbs
>lowdiffs every bodybuilder and weightlifter
I’m averaging $300-350 just for myself every month and it feels too high, I mostly buy fruits, veggies, and bulk meats
Ive taken roids and i think my balls shrunk a little to the size of large grapes but I dont remember what they used to be like.
>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
I really want to pick running back up again, I went trail-running yesterday for the first time in ages and felt really good, but today was much warmer/humid and I'm not having a good time. I'm changing my diet and plan on losing about 10-20lbs of skinny-fat, maybe that will be enough. I'm wondering if there's anything else I can do in the meantime.
I have missed out so many MMA classes because I come tired from work with only 20 minutes to eat and feed my dog.
How do I go foward from here?
Let me just swipe your card… Wow, you haven’t been here for three months! What gives, needed a little break, haha
My joints generally always click and clack against each other , even doing common everyday shit here and there and its a fairly loud snap
is there any supps or any protocol to follow or am I doomed to joint pain later in life?
She has hair loss, Hashimoto 's, shortness of breath, and lacks self care and autonomy, she has urinary and fecal incontinence. She's 70.
She really doesn't have the usual signs of Alzheimers otherwise.
Any docs on this board could help ? Im about to do a bloodwork but we're in vacation right now.
>makes me shit like crazy within minutes of consumption
>$4 per day at work
Why do I still love it? I have to quit bros
my friends keep on calling me hot (and other fag shit like that) because of my fat ass, my whole life my body fat would go to my ass, like fuck dude, i have a slim body, slim legs, but somehow all of the fat goes to my buns, wtf should i do
pic rel, i look like this
What are the potential downsides?
name a better more newtreeant brekky
>member fee: $0
>open: 24/7/365
I unironically look better spamming bodyweight exercises here than I ever did lifting at a gym doing barbells and dumbbells
That’s just what they want you to believe. The truth is far more disturbing.
In his final months, Piana was obsessed with something. He kept talking about growth beyond human limits—a secret he discovered that wasn’t just about training.
He spoke of “activating something inside the body” and unlocking potential hidden in our DNA. Some believe he was experimenting with a secret formula—a cocktail of unknown substances designed to push human evolution forward.
Then, something changed.
Witnesses say his skin became unnaturally thick, his strength became inhuman, and he stopped needing rest. But he also became paranoid. In one of his last recordings, he muttered:
“If people knew what I’ve unlocked, they’d lose their minds.”
Two weeks later, he collapsed. But there was no heart attack. No warning signs.
His body just… shut down.
His autopsy? Inconclusive. His heart was twice the size of a normal human heart, but the report never explained why.
His muscle tissue was described as “unusually dense.
The strangest part? His computers were seized. His personal notes disappeared. His closest friends refused to speak about what happened.
Some believe he wasn’t just training—he was undergoing a forced transformation.
And what if it didn’t kill him?
What if his body wasn’t allowed to be found in its final state?
Because the most disturbing theory isn’t that Rich Piana died.
It’s that he changed into something else, and they took him away before the world could see.
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
>sometimes toes and bottom of feet get red and feels like they're kinda hot and pulsing, especially when standing, placing my feet up against the wall at an elevated angle helps a bit
Wtf is this? Is it too late to go to the gym and naturally fix it?
I have been bed rotting for 5 years and drinking and smoking
HORSE DIET,,,10 APPLES PER DAY,,PROOF IT WORKS,,NO SLEEP 3 DAYS, DONT NEED !!!
thanks
-bodyweight
-pairs of dumbbells (3kg and 6kg)
-a backpack that can load up to 12kg
-an abs wheel Im too weak to use rn
>Now I can do 90 wall pushups.
>Move to regular pushups (proper form under chest). 60 wall, 10 ground.
>Could barely do a couple of squats three months ago.
>Now I can do two sets of 30 and will start adding a bar.
I may or may not make it. But I am closer to making it than ever before.
What are your early workout gains?
What the fuck did he mean by this?
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?
>25%bodyfat
>Suspected low t because of symptoms like low libido, extreme lack of focus and brain fog, fat gain
>Dont drink dont smoke, eat pretty unhealthily though, lift 2x / week
>Tested at 400nanogram/dl
>Mfw
Is it over for me? The only thing I can think of is that my sleep schedule was extremely bad till about a week before i tested and my bad diet. Am i just physically disposed to be a low t male? Give it to me straight guys, is it possible and feasible to raise naturally to at least 800? Pretty close to offing myself desu
38 years old
What would be a good routine to get close to this? A PPL routine?
>eat carnivore + fruits + raw diary + carrots
>exercise for at least 30 mins daily
>measure: measure your biomarkers, supplement based on results
>community: make 5 new friends
This is literally it right here.
>OHP 115
>350g carbs
>Rest protein
>delicious
>all for $1
Rice, not even once. The white man subsists off Bread and Meat. Potatoes on occasion for the potassium.
If you're still eating rice you're just a retard or Chinese.
the goal is to be in generally good shape/ have some muscle
i work out 4 days a week and walk 3-6 miles almost daily. i don't train shoulders, back or calves because i already have naturally big shoulders, calves and back.
NON WEIGHT LIFTING EXERCISES:
3 sets of 10 pushups
24 lunges
3 sets of 30 second planks
fire hydrents 20 reps on each leg (this is for my back issue)
do it 3 days a week
>arm day
3 sets of inclined bench curls 12 reps
3 sets of hammer curls 12 times on each arm (so 24 reps using both arms 3 times)
3 sets of 12 dumbell tricep extensions laying down
chest day
inclined dumbell bench press 3 sets of 10
crush grip dumbell press 3 sets of 10
ab day
3 sets of 30 second planks
3 sets of side elbow planks on each side
3 sets of 20 flutter kicka
leg day
bulgarian split squats (however many i can manage)
pistol squats
while i stay below BMR calorie wise which is 2300 calories a day. sometimes i eat 1900, sometimes i eat 1200. it depends.
![1743624532478237[1]](https://i.4cdn.org/fit/1743626641070031s.jpg)
I've been going to the gym for five years. My best friend has also been working out for the same amount of time, but at a different gym. He’s as much of a "normie" as it gets.
Now that we go to the same gym, I’m starting to get tired of training with him.
> He’s lazy and wants to leave early
We always do four sets per exercise, but this guy constantly tries to lie about how many we’ve done. He’ll say, “That was four already,” when we’ve only done three, or he’ll suggest, “Let’s just do three on the next one.”
This pisses me off so much—he doesn’t even look like he lifts.
A lot of the time, I have to accommodate him, and we end up skipping parts of the workout.
> "Just go alone"
We literally live on the same street, so it’s hard to avoid him. If I go alone, he’ll immediately know I’m dodging him. Sometimes, I straight-up lie and say I’m not going, but then I go solo because I know he won’t go by himself.
> Always late
Every. Single. Time.
I tell him, “I’m ready, you can come down,” and he replies, “I’m ready too, meet me at my place.”
I get there, and—of course—he’s nowhere near ready. It takes him another 15–20 minutes to get out the door, and it absolutely kills my motivation.
> "Just confront him"
I do. In the gym, I tell him, “Bro, we need to work out for at least an hour.”
He just ignores me because he knows I’m right.
I haven’t confronted him about the lateness yet because I don’t even know how to bring it up.
So, what do I do?
Honestly, working out with him is just boring. Sometimes, we have fun, but overall, I feel like he’s holding me back.
The most annoying part? I was the one who convinced him to switch gyms so we could train together, and now I completely regret it.
Does anyone have any advice? I don´t know why normies go to the gym for 5 years to look exactly the same
>take dental health more seriously
>cut down on alcohol
What matters is force!
pottery
How long until a full tolerance reset?
And how do fellow /fit/izens control their stimulant intakes?
no more 1 and a half cups of oatmeal for breakfast :(
nothin personnel bro
bros help... :(
Low test: military press
>start lifting 10 years ago
>enjoy it too much to ever sustain a cut
>just learned that body fat converts testosterone into estrogen, which explains why my lifts and muscle gains are so bad for a 10-year lifter
Why didn’t you tell me? What a fucking waste of time that was lmao
Should I just get surgery so I can get a bigger payout?
What the fuck
LETS FUCKING GO
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
You need MORE?
Protip: you can't
>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
EFFORTLESS
https://www.youtube.com/watch?v=08wd5tXZrw0
You can combine this strategy with drinking black coffee for extra effect, don't drink too much coffee though.
>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
>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
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
https://en.wikipedia.org/wiki/Acetic_acid_(medical_use)
>Acetic acid in apple cider vinegar could kill stomach cancer cells from rats and humans in a test tube.
>Researchers also suggested it showed potential for treating some gastric cancers.
>However, this is not proof that drinking apple cider vinegar will fight cancer in a human body.
>'This is based on an observation about the metabolism of cancer cells in the lab, and other experimental models and not in humans,'
https://www.dailymail.co.uk/health/article-13191185/Cancer-blood-sugar-weight-loss-TRUTH-apple-cider-vinegars.html
It sounds like apple cider vinegar has some evidence to suggest it might kill cancer. Why hasn't a study been done to prove if it does or doesn't? We spend millions on cancer research already, right?
i have absolutely no idea about the actual facts, but it does feel like i build more leg muscles when riding a bike, but running seems to have more effect on my stamina. tell me more please, which is the better option?
I also learned I have Hashimoto's, so do you guys think taking levothyroxine will have any effect on lifting?
i have no problems recovering lifting hard 6 days a week, constant gains
what is going on here
![hip-adduction-800[1]](https://i.4cdn.org/fit/1743584312153186s.jpg)