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Bump When Glowing: Summer Is Near Edition by Nathaniel Ganninggold - Fri, 06 May 2016 17:23:09 EST ID:N8OZInGP No.93325 Ignore Report Reply Quick Reply
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Last thread stopped bumping.

Just got back from the gym.
>Chest, shoulders, and triceps
>45 minutes of cardio
>a bunch of core exercises on the mat
>20 minutes practicing punch combos and kicks with the punching bag
168 posts and 65 images omitted. Click Reply to view.
>>
George Mimblewerk - Tue, 17 Jul 2018 19:33:32 EST ID:Or0UaOW3 No.94817 Ignore Report Quick Reply
>>94812
I don't quite understand either. But, I just eat when I'm hungry. I just make sure that each meal is clean and makes me full until next time i eat which is every 4 hours.

Funny thing, im an endomorph which means I gain muscle fast and also gain fat and weight easily. Yet, it's hard for people to lose weight being that body type. I'm just blessed with decent genetics I guess.

Going back to the gym tomorrow too which will make me lose weight 2x as fast.
>>
George Mimblewerk - Tue, 17 Jul 2018 19:37:32 EST ID:Or0UaOW3 No.94818 Ignore Report Quick Reply
>>94817
I forgot to add that I never feel exhausted or fatigued despite being in a caloric deficit. I've cut weight off of me and gained muscle and strength at the same time quite a bit back in the day. I plan on doing the samething starting tomorrow.
>>
Esther Buzzleshit - Thu, 19 Jul 2018 09:21:54 EST ID:WsN/j7Yd No.94821 Ignore Report Quick Reply
>>93325

Getting it done. I've slowly modified my lifestyle over the last three years to eat healthy and exercise regularly. This last year has seen near perfection of my lifestyle changes. Currently feeling my work out from last night, weight lifting with the warm up and stretching. I've also been hitting my calorie goals, putting on weight, building muscle.
>>
Phyllis Brookforth - Thu, 19 Jul 2018 10:49:08 EST ID:Or0UaOW3 No.94822 Ignore Report Quick Reply
>>94821
Keep kicking ass in the gym bro.
>>
Emma Sunnerdock - Fri, 20 Jul 2018 08:01:33 EST ID:Or0UaOW3 No.94829 Ignore Report Quick Reply
>>94811
Woke up this morning weighing 188.2lbs. This is the lightest I've been in over 5 years. I am truly ecstatic and excited and extremely happy.

Going to hit a good cardio session at the gym tonight. Cant wait to get in there and kick my own ass doing this shit.


Bicycling by Dumpf2017 - Tue, 24 Jan 2017 05:12:50 EST ID:DoiSArT2 No.93869 Ignore Report Reply Quick Reply
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Will riding a bicycle everywhere keep you /fit/?
42 posts and 24 images omitted. Click Reply to view.
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Nathaniel Tootfoot - Fri, 13 Apr 2018 19:13:26 EST ID:Div8a18I No.94710 Ignore Report Quick Reply
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I used to bike everywhere year round before I had a car. Now I work as a mechanic in a bike shop and I'm gonna start again.
I live in Alaska and commuted via bike in the winter, ask me anything
>>
Sophie Blythefoot - Mon, 18 Jun 2018 06:45:56 EST ID:rfgMQUHO No.94783 Ignore Report Quick Reply
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>>94710
How do you stop slipping in black ice?
>>
Hedda Marringfuck - Sat, 30 Jun 2018 09:32:08 EST ID:TgmNhcF8 No.94795 Ignore Report Quick Reply
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>>94783
>>
Polly Pevingwell - Mon, 02 Jul 2018 15:10:14 EST ID:GZHfQ4mA No.94798 Ignore Report Quick Reply
>>94795
sexy
>>
Frederick Gondleput - Fri, 20 Jul 2018 00:38:09 EST ID:xkYXAEGl No.94828 Ignore Report Quick Reply
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>>94783
Studded tires. They actually work pretty well on black ice. They'll make you slip on dry pavement, though.
TBH winter biking in a city is pretty dangerous, hardly any sidewalks are plowed so people have to bike on the shoulder of the road, and assholes like to honk and sideswipe you for fun. on top of that, for a month or two we have 2 hours of daylight per day tops and if you aren't covered in blinkey lights you might get squished.
I and most other people who winter bike only do it because we're too poor for a car + insurance + gas etc.


SELF IMPROVEMENT GENERAL /SIG/ by James Crabberlock - Thu, 19 Jul 2018 21:47:15 EST ID:HzyM/7J/ No.94827 Ignore Report Reply Quick Reply
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Before we can defeat the jews in the World Bank and the jews in Hollywood, we must first defeat the jews within ourselves.

Go to the gym and don't be afraid to cardio or lift more than one hour.
These chad workout mixes will help:

https://youtu.be/Z5I0cLI8TKk

https://youtu.be/7g5mWS8xtp0

https://youtu.be/WPS9ruDLoAw

Stop believing in memes like "lose all ur gainz after 60 minutes of gym". Not even close to true. Look at all the greatest bodybuilders.

Stop listening to degeneracy.
Comment too long. Click here to view the full text.


How to get massive elephant legs by Jenny Crugglesidging - Mon, 16 Jul 2018 15:40:25 EST ID:FZ7hsAS7 No.94814 Ignore Report Reply Quick Reply
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Here is guide to get massive, elephant like legs. Girls love big sexy butts. So do gay dudes. And if you are a girl, guys love big sexy butts. Why aren’t you building your big sexy butt today?

>elephant legs mang, let’s have a discussion about their appeal and usefulness
>>
Priscilla Billingbanks - Mon, 16 Jul 2018 17:53:34 EST ID:7YXz9Aec No.94815 Ignore Report Quick Reply
I know people with elephant legs, and they didn't get them doing some half-baked calisthenics routine.

You get huge legs by squatting 405 for a clean set of 10. That's pretty much it as far as training is concerned.

By all means though, do the bodyweight squats either way because it's definitely preferable to being a lazy fat fuck, but you're not going to get "massive" legs doing this unless you're an absolute genetic anomaly
>>
Augustus Murdshaw - Thu, 19 Jul 2018 18:58:42 EST ID:tvt1x6Ve No.94826 Ignore Report Quick Reply
>>94815
You *could* incorporate like an explosive Bulgarian split squat but eventually your body would adapt and you'd need some external weight. Progressive resistance, OP. Or steroids.


Pickup lines at the gym by Eliza Pickfield - Wed, 13 Jun 2018 00:21:57 EST ID:OGaH7Vuk No.94773 Ignore Report Reply Quick Reply
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I know people say don’t try to hit on girls at the gym but hey its worth a shot. But seriously how do you approach a female with headphones and say somthing interesting to her. Please share your wisdom. Thanks.
6 posts and 1 images omitted. Click Reply to view.
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Hugh Clushferk - Sun, 24 Jun 2018 14:00:46 EST ID:i/lYp0CW No.94792 Ignore Report Quick Reply
>>94790
So what about illogical people?

Also women are probably fatter because they're smaller on average but we don't sort portions by gender or height or anything.

Just being thin doesn't make you healthy though so it'd be nice to have women who can handle walks up hills holding hands with you, up to amazing views without having to slow to a crawl, who can at least carry some of the shopping or help move furniture, or who can handle athletic sex for hours on end.
>>
Ian Bummletut - Mon, 09 Jul 2018 05:02:53 EST ID:QMf1FDM6 No.94804 Ignore Report Quick Reply
Go for it OP, you get one (1) life. The girl will most likely be flattered and not put off. Doing the approach is more important than being successful. You will get satisfaction from facing your fear and bettering yourself and your skill set.

For me, reading Day Bang by Roosh V changed my life. It's free somewhere on the internet. I've had sex with 21 girls in the last 2 years because of it all from women I've met in the day including a couple from the gym, none from online dating. Learn to love the chase, I did.
>>
Sidney Duckfuck - Mon, 09 Jul 2018 19:21:30 EST ID:ryGNpiKd No.94805 Ignore Report Quick Reply
>>94792
women are fatter on average due to hormones and gene expression, however there is nothing physiologically stopping them from being thinner than the average man, or stronger for that matter.

You cant conflate thin with being unhealthy at the same time conflating overweight as healthier.

Physical conditioning is not necessarily related to weight, but to a certain extent, as you implied earlier about someone who is thin, but in your implication meaning DANGEROUSLY THIN. the same can be applied to overweight. Most female top athletes are 20-23% bodyfat. However, if you get to the 30%+ range, your physical ability will probably drop (with weightlifting being an exception, but no heavy weight powerlifter can run a mile without lifting). I compete in powerlifting, btw.
>>
Archie Gombletog - Tue, 10 Jul 2018 13:04:29 EST ID:C4HGjQIj No.94808 Ignore Report Quick Reply
>>94805
You're right but that's not really what I meant. The only point I'd argue, though perhaps its also not what you mean is about underweight and overweight. The dangers of being a bit underweight are comparable to full on obesity while I just checked, the research I'd read previously had been contested and currently being overweight is bad for you again. Being overweight is healthier than being underweight and quite considerably though. Being underweight is really unhealthy was my focus, being merely overweight isn't great but it's not the health catastrophe being starved is.

I think most of the time when people say stuff like the above they're sort of implicitly baking in the assumption there isn't exceptional physical conditioning of some sort involved or maybe I'm giving them too much credit but it's true of me. Most super thin people are not Mo Farah and most 18 stone people are not Olympic Powerlifters. Elite athletes in non contact sports all live longer than the general population but power athletes have the least benefit. Hey at least they're not boxers though.

>but no heavy weight powerlifter can run a mile without lifting
I know that's not what you meant to say but the image is funny. After 1000m or so the compulsion becomes too great and that's why you see ripped dudes hurling motorbikes around on summer evenings.
>>
Ebenezer Greenstone - Mon, 16 Jul 2018 09:45:10 EST ID:V2Q5vkcB No.94813 Ignore Report Quick Reply
>>94774
waaaah womyn are so oppressed waaaah


Really need help new year new program by Matilda Donnergold - Tue, 02 Jan 2018 19:09:48 EST ID:QRbgnf6i No.94599 Ignore Report Reply Quick Reply
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I want to do somthing a bit different
Full body heavy weight workouts burn me out too much
I like pplxppl now
But I'm bored of just doing straight sets of like 3x5 3x12

But then when I've tried other programs what mess about with different rep ranges I sort of lose strength (but have looked more cut)

i was half thinkin ofgoing to some big bodybuilding gym close to me for a change and start using machines but i wouldn't know what to do in terms of making it all consistency and making sure I don't burn out due to doing too much

I was also looking st the PHUL workout doesn't seem bad but I feel like there are better programs out there

What should I do ?

Btw my stats are
Bw 80kg
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Cedric Cuvingfield - Mon, 22 Jan 2018 12:44:32 EST ID:QRbgnf6i No.94637 Ignore Report Quick Reply
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>>94615
Not a chance I'm I going to workout in the morning fuck that shit.I work in construction so I'm on my way to work by 6am

Still haven't found a program either but think I'm going to get some ot lessons of an old bodybuilder in this proper bb gym,see what I can learn from him.Herd he's made a few people big and got other people ready for pro competition.
>>
Eugene Cobbernen - Wed, 24 Jan 2018 08:44:42 EST ID:4Fa+JMUn No.94645 Ignore Report Quick Reply
I do a variation of pyramid training where I do a set of 7,5,3 reps in increasing weight, then do 6,4 reps of a related movement in decreasing weight, then go "across" for the main movement 12,10,8,6,6,6. On my last day I just do a fullbody to support the main lifts, but sometimes I squat 3x5 that day because I obviously hate walking normally.

Upper Back + Arms:
Cable Pulldowns (widegrip) 7,5,3
Cable Pulldowns (closegrip) 4,6
Cable Pulldowns (straight armed) 12,10,8,6,6,6
Overhead Press 3x5
Preacher Curls 7,5,3
French Curls 4,6
Curl (combo pronated and hammer per one count) 12,10,8,6,6,6
Shrugs 3x5
Chinup until failure

Chest:
Incline Press 7,5,3
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Lydia Suvingshaw - Sun, 08 Jul 2018 08:01:55 EST ID:hyPlTdRk No.94801 Ignore Report Quick Reply
>>94637
Do you hear that?
I think its your inner bitch.
Get it done, Cedric.
>>
Cornelius Gickleshaw - Tue, 10 Jul 2018 06:02:39 EST ID:Ij0i62m7 No.94807 Ignore Report Quick Reply
>>94645
nigga you do more sets and reps in one day than I do in whole week, why not use some weight? I can't even imagine doing deadlifts after fronts
>>
Nicholas Monnerdadging - Tue, 10 Jul 2018 13:05:08 EST ID:ryGNpiKd No.94809 Ignore Report Quick Reply
>But I'm bored
enjoy mediocrity


Just started lifting... by Sidney Mungerwater - Mon, 09 Jul 2018 23:32:35 EST ID:FzTNa5dH No.94806 Ignore Report Reply Quick Reply
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Holy shit I feel great.

That is all.


Body Cannot Handle Consecutive Days by Martin Meshmot - Sat, 23 Jun 2018 21:30:26 EST ID:D2SGLHZi No.94791 Ignore Report Reply Quick Reply
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I've been weight training around a year and a half now, coming from a somewhat skinny-fat physique, you know, a little beer belly and skinny extremities.

As of now I am looking pretty decent, 5'11 and weighing in at 88KGs. Probably around 18% body fat. I've had several people who I haven't seen in a few months comment 'have you been working out' and people at my gym who I have never spoken to, say hello, and comment that I'm getting bigger. So, my routine is working.

The issue I have is that, I have been using a push-pull FULL BODY workout, one day on and one day off. I have been using this for 4-5 months, and have seen the best gains in doing it. Prior to that, I was doing a split routine, of 2 days on, 1 day off, 2 days on, and 2 days off, repeat.

I switched to the full body 1 day off and 1 day on, because it felt like I was overtraining, I would wake up shattered, my sleep was getting messed up, and I my gains were super slow. I also got a few colds here and there, which is rare for me.
I recently switched back to the split routine nearly 2 weeks ago, and already I am feeling knackered. I worked out yesterday and today I cannot even imagine giving it my all in the gym. I went back to the split because I feel I am no longer a beginner, and should move to an intermediate routine. So what gives, why can't my body handle 2 sessions in a row? I am eating enough calories, and on each day I train 18-22 sets total. I will list yesterdays workout below.

Incline Smith 5 sets

Overhead Press Machine 4 sets
Chest Decline 3 sets
Tricep Dbell Overhead Extensions 3 sets 

Tricep Pushdowns 3 sets

Side lateral Raises 3 sets

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Lillian Blatherstock - Thu, 05 Jul 2018 22:51:31 EST ID:cpp9bXQO No.94799 Ignore Report Quick Reply
Try rotating through the big three - squat, bench, deadlift - and see how you feel. You can cut way back on the number of sets you're doing with these exercises because they're compound exersises, meaning that they work more than one major muscle group simultaneously. Squat and deadlift alone will work practically your entire body. Remember to follow the principle of progressive overload to figure out your reps/sets (tons of info exists on this just by googling). Figure out your 1 rep max and 5 rep max on each exercise and go from there. Hope this helps
>>
Phyllis Crushfuck - Mon, 09 Jul 2018 01:41:17 EST ID:D4RO+3XD No.94802 Ignore Report Quick Reply
I recommend you don't attempt to do one day on one day off because that's bad habit, you don't work out 50% of your days?

Try this:
Day 1: Running and Back and abs
Day 2: Running and Legs and abs
Day 3: Rest
Day 4: Running and shoulders/deltoids (there are 7 different shoulder/deltoid exercises, it's a whole day) and abs
Day 5: Running and Chest and Bis/Tris and abs
Day 6: Rest

You can hit one section hard each time and have 5 days for it to recuperate before you hit it again.
Also this routine has you resting every third day, that's pretty manageable.
Eat plenty but avoid sugary foods and drinks including juice which is all sugar. But When you want a snack, eat fruit, what person with a six pack doesn't eat fruit?
>>
Priscilla Packlefodging - Mon, 09 Jul 2018 04:42:09 EST ID:+1P+PRu0 No.94803 Ignore Report Quick Reply
>>94802

more like seven times seventy, youngling


Routine for beginners by Edward Nicklebanks - Sun, 21 Jan 2018 23:52:40 EST ID:plwLtRB1 No.94632 Ignore Report Reply Quick Reply
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I only hit the gym a couple times a month but want to get jacked. My old man knows alot about fitness and is hella jacked and gave me this routine today.

Some might argue that i need to be doing less reps/heavier sets but honestly im weak af right now and I think this will help me build strength before I can adjust to to something better.

Currently 25 years old 5 11 and 175 lb skinny fat. Looking to start this routine tomorrow.
3 posts omitted. Click Reply to view.
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Eugene Cobbernen - Wed, 24 Jan 2018 08:26:24 EST ID:4Fa+JMUn No.94642 Ignore Report Quick Reply
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you want mostly compound exercises OP, and you will want to increase weight every exercise until you plateau and will then need an intermediate program

keep volume low and weight at about 85-90% of your One Rep Max

day 1:
squat 3x5
deathlift 5x1
bench 3x5
row 3x5

day 2:
squat 3x5
deadlift 5x1
powerclean and press 3x5
chinup as many as possible until failure or lat pulldown 3x5 if that's not an option
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Eugene Cobbernen - Wed, 24 Jan 2018 08:36:21 EST ID:4Fa+JMUn No.94644 Ignore Report Quick Reply
general tips:
>if you push something, you should also pull with the same group 50/50
>your beginning program is going to increase your neuromotor recruitment, which is baseline 10-15%, and increase the number of motor neurons your brain recruits to do a motion, this is why it is important to TAKE NOTES and increase weight
>focus on good form, look at video tutorials
>work on the foundation first: for a human that is hamstrings and posterior chain; if you don't build the foundation, building the shoulders and arms becomes risky
>if you have trouble getting the bar out of the rack for Overhead Press, just remember to palm strike that fucking jolly african-american like you were Vegeta taking the punch test right before Buu saga
>if you get tendonitis remember to get enough vitamin C and maybe even slide rest days to get yourself more time to recuperate

no bump best of luck
>>
Fucking Nonnerbury - Mon, 12 Mar 2018 02:53:20 EST ID:74kl41c5 No.94682 Ignore Report Quick Reply
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>>94632
25lb dumbbell BP to start? Somehow I suspect you can and should use a weight that is challenging in that rep range and aim to progress on each session or every other session.

Muscle soreness will plague you for a few days to about a week, but from then its smooth sailing.

Squats and DLs are pretty boss exercises, require many muscles to work in coordination.

Have fun.
>>
Thomas Biffingbut - Wed, 14 Mar 2018 22:25:25 EST ID:2HBT7EdU No.94684 Ignore Report Quick Reply
i see a terrible lack of stretching and range of motion
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Hamilton Mallytat - Sat, 07 Jul 2018 02:34:13 EST ID:gq30Bux/ No.94800 Ignore Report Quick Reply
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DISCIPLINE beats motivation. Just do it....


Need help with Scoliosis / Kyphosis will be getting a gym membership by Hamilton Drunnerwire - Mon, 01 Jan 2018 16:10:38 EST ID:GDCausWE No.94591 Ignore Report Reply Quick Reply
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What are the best exercises for correcting scoliosis and kyphosis back problems? Since its the new year i would like to start working out again. I'm about 330lbs I ride a bike about 5-7 miles a day but its not helping me lose weight at all. Please help a noob should i get a personal trainer? I got about 6 months of free time and will have access to a state of the art gym so i want to try to get a head start now. Thanks
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Fucking Blytheridge - Sat, 17 Mar 2018 23:21:37 EST ID:t+j8nMqD No.94687 Ignore Report Quick Reply
I started with the stair machine. Be careful if you lift weights. Just make sure you don't screw something up. Google lifting with scoliosis. For cardio start slow. For weights start light. Don't be afraid to lift light. Even the jacked dudes lift the tiny weights. They just do more reps. But if you can do it ten to eight times with good form it is where you want it to be. After a month or two of going to the gym it will become a habit and you most likely won't stop probably ever.
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Beatrice Becklefield - Sun, 18 Mar 2018 00:04:01 EST ID:2HBT7EdU No.94689 Ignore Report Quick Reply
thoracic foam rolling
>>
Sophie Bipperwill - Mon, 19 Mar 2018 19:58:52 EST ID:UaH2AD8G No.94690 Ignore Report Quick Reply
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This comes from a person who fixed his lordosis/kyphosis in the course of 4 YEARS.
In the last year only I found what really helped me a lot and this was: Handstands and running.

Handstands is the best exercise but not your average "loose body" banana handstand.
Go for the gymnast straight handstand, learn to use your shoudlers and pelvis (each one influences the other when moving) to achieve the straight body posture during handstands, brace your whole body from the feet to the glutes to the wrists, brace everything all the time so you can teach your body to work as one during handstands. Also be sure to breath, to breath deep but relaxed, no need to force your breath but also no need to deprive your muscles of their precious fuel (oxygen).

This exercise alone made me stand better, it strenghtened my whole spinal chain and i feel like I have tons of metalic meat protecting me there now.

For the record I started with 5 minutes of total handstand time per day (yes 7 days a week you faget), I did them through the day, for example I woke up did a 30 second handstand, then did another 30 seconds at work and then I did the other 4 minutes until the night, some days I only did 5 and 10 second handstands because I was too tired or totally out of it but I still did them.
After 5 months my handstand skills went crazy and I no longer needed a wall for support and I also raised the time to 10 minutes per day since I could easily hold a 2 minute free handstand with ease, I achieved perfect straight line at this time too and I found out that my central upper back muscles (between the 2 scapulae) were very weak since they got sore all the time from doing STRAIGHT handstands (if I had done the banana ones they wouldn't have got sore) and those muscles were the reason for my kyphosis, after 2 more months I wachtes as my posture while walking got prettieer and straighter.

All this time I was also a lot into running, when I say running I mean serious 20 to 30 minutes running with a good pace and even some sprints in there.
The running helped too I think but the handstands were what really made my posture muscles stronger.
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Ian Gacklechetch - Fri, 20 Apr 2018 16:14:36 EST ID:bzTnzxD1 No.94720 Ignore Report Quick Reply
>>94591
this post made me try a handstand in my room... damn, that shit is hard!
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Sophie Blythefoot - Mon, 18 Jun 2018 06:27:42 EST ID:rfgMQUHO No.94782 Ignore Report Quick Reply
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>>94720
Get to my level


HELP WITH WEIGHT LOSS! by Nigel Chubblesog - Sat, 05 May 2018 20:07:04 EST ID:ORQ92UGj No.94738 Ignore Report Reply Quick Reply
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I’ve personally always felt like finding any kind of good working advice on losing weight is some kind of secret, probably because of being constantly hit with barrages of “ONE SECRET TO WEIGHT LOSS YOU JUST HAVE TO KNOW!” ads on different sites. I want to know what the ACTUAL best method of losing weight quickly is. I know diet and exercise are obviously the key factors to looking better and really I only want to lose about 30 or so pounds (I’m currently approaching 200, about 180 or so and used to being 140, I’m 5’8” and 26 so I feel like I’ve gotta do this NOW and get into a routine otherwise I’ll be a fat slob at 30 and that’s not how I’m trying to be). I live in an apartment complex with a basic gym that has treadmills and weights/lifting contraptions so it’s pretty basic but I don’t know where to start. I have significant belly fat now and really only need to get rid of that, as I’m what you could call “skinny fat” from drinking so much beer (I quit recently, as in a week ago). I have a huge thing of protein powder and I think doing a meal replacement thing would be best for me but not totally sure, which is why I can to the ones I trust; you guys.

TL;DR I’m trying to lose about 40 pounds of belly fat and don’t have an exercise routine but have access to gear to use and need to know some tips on quickly losing said weight. Thanks y’all
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Samuel Snodgold - Tue, 05 Jun 2018 12:57:54 EST ID:9Pn7LD6W No.94767 Ignore Report Quick Reply
>>94765
I did 1000 calorie deficit (eating about 1600) and turned out alright however I paid attention to protein and weights and tapered the deficit when I was down to about 190 pounds. I stopped around 175 (from about 300) as I'm 6 foot 1 though. At that point I was neither skinnyfat not super ripped.

However you're right, its important to get more info than just "this is my weight, make it less". I have seen a guy who was I think 6 foot 3 and about 160 pounds asking for weight loss advice though and we just don't know if this person is actually suffering body dysmorphia or the like and it's worth checking proceeding.

Anyway you're doing good work.
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Dumbass - Mon, 11 Jun 2018 13:30:20 EST ID:yeMAMUjC No.94769 Ignore Report Quick Reply
>>94765
I'm OP, I bought a scale and it says I'm 132lbs after eating. I can't really believe it, I weighed dumbbells and myself holding them and it was accurate but I just don't believe it somehow. I guess because I lost weight too fast through cardio with no muscle underneath I still look really fat. I don't think I have BDD because I can clearly see I've lost weight and I feel smaller, I just feel a lot bigger than 132.

My TDEE would supposedly be 1695 doing the same amount of cardio as I was since I'm 21/5'5"/f but I don't know what it'd be doing calisthenics (this routine https://www.circlejerk.com/r/bodyweightfitness/wiki/kb/recommended_routine but he https://youtu.be/AB3HhP2GYk0?t=442 says beginners should skip pull-up progression and dip progression) 3 times then doing cardio for half an hour on rest days. Is that really enough to get into shape, like lean and toned, if I'm sedentary otherwise? My goal now is to build strength and to be really fit but I doubt my body will show much change with just this routine and no other changes. What about strengthening my core, like if I found a routine for that could I just add it in the morning or is that too much? I want to make progress as fast as possible but I'm not sure what to spend my time on in a way that's sustainable.
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Ian Blabblebanks - Tue, 12 Jun 2018 12:58:35 EST ID:9Pn7LD6W No.94771 Ignore Report Quick Reply
>>94769
You are not fat. You're probably a little squishy but in a healthy and attractive way. Your harsh deficit is why you're so tired, you're not fat.

Your TDEE is not going to ever being 1695 doing anything. That's your BMR. What you'll burn if you spend your entire day in bed. Eat at least 2K a day and start increasing that. You want to flatten your weight loss out. You can sustain another 10-15 pounds before you start making yourself ill but if you want to gain muscle don't, at your current weight you have a month or two before you need to stop losing weight, but you're going to get more tired and ill. You need to slow that shit down and ideally stop before then. Nothing is sustainable if you're not eating more than you are. I bet you also walk places, do you work, how do you get there etc?

If you want to be strength train for strength. Low reps high weights. Eat more protein. You won't get hugeswole that way. You're a woman and even if you run a small surplus this will not be an issue. Doing cardio on off days will further attenuate the gains without killing your strength. You probably want to switch a 500 calorie deficit right away and taper that after a couple of weeks. You don't need to lose a lot of weight, just a little fat and gain some muscle.

Personally I only do my core once a week but that's my one not gym day. I do my shopping, walk many miles and then do some sit ups, leg raises and stuff like that.

Lastly you are probably way too hard on yourself. If you were off by about 40% of your body weight (and thus thought you had about 4 times the fat you actually do) you do not have a very reliable self image. Be careful.
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Ian Blabblebanks - Tue, 12 Jun 2018 18:21:57 EST ID:9Pn7LD6W No.94772 Ignore Report Quick Reply
>>94771
Forgive my brain just after I get home from work, that has a lot of gibberish.
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Health looks good - Fri, 15 Jun 2018 14:57:07 EST ID:UF2m1xsM No.94781 Ignore Report Quick Reply
1529089027442.jpg -(143163B / 139.81KB, 1300x1277) Thumbnail displayed, click image for full size.
>>94738
Do it next and it looks like a great fitness time:

https://www.youtube.com/watch?v=qGq-2gY81os


Swimming by Cedric Forryfuck - Mon, 07 May 2018 07:30:14 EST ID:xf1M4Vak No.94742 Ignore Report Reply Quick Reply
File: 1525692614899.jpg -(71553B / 69.88KB, 1200x628) Thumbnail displayed, click image for full size. 71553
Hey guys, so I'm considering getting into swimming. I plan on going weekly.

I can swim, as in, I can not drown and swim the length of the pool a couple of times. Are there any resources or tips that you guys can offer for improving on my basics and becoming a stronger swimmer?
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Nigel Brookdale - Thu, 14 Jun 2018 23:35:47 EST ID:pudKlOD3 No.94778 Ignore Report Quick Reply
Bump. i too am interested in swimming.
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Reuben Pockson - Fri, 15 Jun 2018 12:59:04 EST ID:xORj328X No.94779 Ignore Report Quick Reply
former fishboi, stopped because i did it for way too long in a competitive environment and just started hating it. for beginners, i'd say focus on time, as in swimming for an extended period. it can be 5 minutes then taking a break, or 10, whatever you really feel comfortable with. freestyle is the easiest, or backstroke if you like bumping your head lightly when you first start out. just give yourself a nice, slow pace to begin, you're not really looking to cover distance or laps, just keep going really. focus on breathing on every fourth stroke, as breathing every third is pretty unnatural when you're starting out. after 45 minutes/ an hour, you'll feel worn out for sure. good luck dudes
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Reuben Pockson - Fri, 15 Jun 2018 13:09:54 EST ID:xORj328X No.94780 Ignore Report Quick Reply
>>94779
sorry, small sidenote: invest in a decent pair of goggles and a jammer. going in with trunks is fine, but there's a lot of extra drag with them and if you're slow anyway you'll just feel slower and have to work harder. use your whole body when you swim. it's really easy to forget you can kick as well as move your arms. to go with that, every pool should have a few kickboards and pull bouys laying around if you want to work on your kicking or pulling specifically. keep your fingers together, pretend they're a paddle. again, good luck out there, nb


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