MET Never Dies!

The Four Horsemen of Met:
1. Based Bodyweight
2. Finger Cali
3. Weighted 'sthenics
4. BBSR (barbell + bench + squat rack)

And yes, you can upload your home gym here even if it's very unminimal. /fit/ is not that large


> POST RECENT PRS
> POST YOUR HOME GYM
> DISCUSS THE UNIRONIC SUPERIORITY OF A BASIC BARBELL SET UP
> SHARE YOUR NEW PROGRAM/EXERCISES YOU'D BEEN TRYING ETC


> POST RECENT PRS
> POST RECENT UPGRADES OF YOUR HOME GYM
> DISCUSS THE UNIRONIC SUPERIORITY OF A BASIC BARBELL SET UP
> SHARE NEW SHIT YOU'VE BEEN TRYING

Dick fitness tips

1. No alcohol / Smoking
2. Vit D + Vit K + NAC
3. Cardio cardio cardio
4. sleep with no underwear, EVER
5. manage stress

the lion does not concern himself with "proper form"

fit tip:

Eat cottage cheese with dinner, shit is cash dollars

Who is /fat/ for?
For eating enthusiasts 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

Previous thread: >>76080067

>Choose a weight like 85% of your max
>Perform singles, doubles, or triples for multiple sets
>Have to goal of maintaining a fast eccentric-concentric bar speed throughout the whole movement (This helps if you use an OVR, VBT, or other tendo unit)
>Take rest as needed
>Repeat until you notice a sharp decrease in concentric speed.
>Takes roughly the same amount of time 3 sets of 5 reps would with similar rest times.

Thoughts?

BE UNKILLABLE EDITION

WE ARE SO FUCKING BACK, FATSOS

I spent the entire break drinking beer but I'm going to fix my habits now.

WTF I didn't know losing weight could change your face so much

She looks like a completely different person

So, can i like, use metformin as a cheat code to get into ketosis faster? (And once in ketosis i can drop it and just eat keto to maintain?)

How many days on 500mg daily will it take to reach ketosis?