Quoted By: >>75482782
Im now less racist.
Donations to the archive would be appreciated to help fund our server hardware & storage drives. We are looking for developers to help build new software and archives, discuss here.
Quoted By: >>75482784
I'm afraid of benching till my failure. I don't want to make an ass of myself and beg someone to help me when I inevitably can't push it up, so I lift in my comfort zone at all times. Can I still make respectable gains like that?
Quoted By:
Quoted By: >>75482770
The devil is calling me to goon, but I will not heed
Quoted By: >>75482779
You wake up tomorrow in this body with
>$60 to your name
>steroids don’t exist in this dystopian world
>neet
>Just under 6ft
what’s your plan of action getting into shape? Do you March on or kys?
>$60 to your name
>steroids don’t exist in this dystopian world
>neet
>Just under 6ft
what’s your plan of action getting into shape? Do you March on or kys?
Quoted By: >>75481395
What kind of mystery roids does the chinese government have these days?
Quoted By: >>75482769
How to get bigger lats?
6'0 170lbs
6'0 170lbs
Quoted By:
Denmark has been declared the fittest country in the universe
Quoted By:
Who is /fat/ for?
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
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
Quoted By: >>75480156 >>75481794
Rate my chud ass program. Alternating every other day. (AxBxAxB...)
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
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
