Having a strong social life is necessary to be /fit/.

train your neck

As the title suggests: do you practice any contact sports or martial arts? How much do you practice weekly? How do you incorporate it into your lifting schedule? Is it a side gig or your main stuff and lifting just supplements it?

I used to do boxing but it was rather a cardio gym and I found shadow boxing and hitting the bag rather boring after a while. But now I'm thinking about picking up kick boxing or aikido. What do you think? Anyone tried any of these?

Is there such a thing as getting in shape for your country's leader or some celebrity?

I understand that I'm probably not the only one like this and I understand that in essence I'm to blame myself, this is my first time on 4chan and I don't know why I'm writing this, I was scammed on an expensive skin in the game CSGO, and it hurts me a lot because I'm not from a rich country and I've been saving money for a couple of years on a PC and also for this skin, I don't expect to get the money back, even more so, I would pay myself if someone helped, I know him by face and I know his Steam account and Discord, I really beg you if there is at least some way to do something or somehow notify the traders and prevent him from selling this skin, please help, I myself would be ready to pay you, I really beg you, or maybe there is a way to block his steam acc so he doesen´t trade the skin pls help

i eat and feel my stomach is full but i dont feel satiated
i drink but i still feel thirsty
it's been like this for a few months and i've gained like 20kg since then wtf is happening to me

Trying to unfat myself and not be a noodle-armed manlet anymore. Bike warm-up every session (20 mins), no treadmill BS. Here’s the plan:
Day 1 – Chest & Tris (bench bro day)
• Bench 4x5
• Incline DB Press 3x8
• Lateral Raises 3x12-15
• Pec Deck or Cable Fly 3x12
• Rope Pushdowns 3x10
Day 2 – Back & Bis
• Lat Pulldown 4x10 (wide/neutral, idk)
• DB Rows 3x10
• Face Pulls 3x15 (rear delt god incoming)
• Hammer Curls 3x10
• EZ-Bar or DB Curls 3x12
Day 3 – Legs (bike already warms me up, cope harder)
• Squats 4x5
• Leg Press or Bulgarian Split Deaths 3x10
• RDLs 3x8
• Calf Raises 3x15-20
• Abs maybe (crunches or ab wheel)
Day 4 – Shoulders & Tris (OHP day for manlets)
• OHP 4x5
• Upright Rows or Arnold Press 3x10
• More Lateral Raises 3x15
• Shrugs 3x12 (trapzilla)
• Overhead Triceps Ext 3x10
Day 5 – Back & Arms (aka bro finisher)
• T-Bar or Cable Row 3x10
• Chin-Ups or Underhand Pulldown 3x8-10
• Incline DB Curls 3x10
• Face Pulls again 3x15 (I want shoulder health, damn it)
• Optional: Farmer’s Carries or Reverse Curls
No abs every day, no 6-day death splits, no pointless junk volume. Just trying to look decent naked and not destroy my joints.
Does this slap or am I setting myself up for mediocrity?

I look like pic.

had a gay dream last night. think i need to step away from this board for a bit.

Who is /fat/ for?
For fat positivity advocates 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

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