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Intake by Caecilius - Fri, 28 Jul 2017 19:11:00 EST ID:ZbJlxtMJ No.94327 Ignore Report Reply Quick Reply
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What should I add?
Beatrice Wazzlehood - Sat, 29 Jul 2017 02:51:59 EST ID:TQixDFs4 No.94330 Ignore Report Quick Reply
for what, snack?
Charlotte Blazzleseck - Sat, 29 Jul 2017 03:33:18 EST ID:BCz/EpI5 No.94331 Ignore Report Quick Reply
A gun and 1 bullet because you'll kill yourself on 600 calories if you are working out. Or you'll just sleep a ton anyways if you don't work out because you're starving to death. Are you trying to pack on weight? Because I'm pretty sure that is a weight problem.
Polly Sogglesit - Sat, 29 Jul 2017 03:50:28 EST ID:ZbJlxtMJ No.94332 Ignore Report Quick Reply
Nah for the day
George Mippernick - Sat, 29 Jul 2017 05:03:50 EST ID:a6qYg8Ff No.94333 Ignore Report Quick Reply
>BMI 16.4
I know BMI is unreliable but it works best at average heights like OP and if it's that low it's bad. OP is asking advice on how to... starve themselves to death. Or maybe how to manage their eating disorder. OP really needs therapy by the looks of things. When I wanted to lose 1/3 my body weight (my BMI then was 35) I still ate at 1600.

OP. Whack 1400 calories more on, probably going to need to do it a bit at a time maybe add in a couple of items/200cal per day until you're there. Then when your BMI is over 20 maybe think about eating slightly more and doing exercise. Your body weight will probably go up 2 or 3 KG just from retaining water by eating this, and that's fine.

What you should add should be a meal or two that use the following between them: An onion, a portion of brocolli, a carrot, 150g mixed veg, 80g of butternut squash, 80g of spinach, 80 of cabbage. Maybe a small potato.

Also follow it up with an apple and a banana as snacks or maybe one after your lunch. Maybe an orange. Fruit aren't as important as vegetables but a couple a day will do you a lot of good.

You should also source protein and fat. A steak, like a good 300g one. Or if you're broke some mince is acceptable. Beans, cheese, nuts are all also worth grabbing. Probably add some milk because your bones are probably fucked right now.

You'll still have a little room for something sweet so have dark chocolate, like 70% cocoa or maybe more. At this point you're basically eating super healthily.

BWG by HonestPT !!CBfASjNL - Fri, 09 Jun 2017 14:11:03 EST ID:F/adbwiG No.94227 Ignore Report Reply Quick Reply
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Bump when Post Gym Glow

>what did you lift
>what was hard about it
>what are your current goals if not already listed
>if you accomplished said goal, link to your old post where you set it
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Fanny Pittman - Sun, 23 Jul 2017 13:07:21 EST ID:rczpLG/B No.94314 Ignore Report Quick Reply
A while ago when I was still doing low bar but I switched to high bar and more or less corrected it. Really I'm wanting to deadlift 500 and I feel that front squats compliment that more than back squats. Speaking of, had my rep test yesterday:
Front squat: 7x235
Bench: 6x230
Deadlift: 10x380
I just finished the first phase of the program and I'm feeling like I've already made some good gains.
Angus Gedgewirk - Sun, 23 Jul 2017 23:34:04 EST ID:TQixDFs4 No.94315 Ignore Report Quick Reply
for programming purposes, high rep deadlifts dont do diddly. You can do more volume with heavier weight and fewer reps, just try small rest periods. It will have a better effect, and to be straight forward, deadlifts dont hypertrophy shit
Phyllis Drattingridge - Mon, 24 Jul 2017 04:16:59 EST ID:rczpLG/B No.94316 Ignore Report Quick Reply
Yeah it was just a rep test and I did surprisingly well. The program I'm on was saying I should have only hit around 5. As for hypertrophy, it's a goal but like I say, my main focus is on pulling 500. I have hypertrophy days programmed in and I've been getting pretty decent results though.
Beatrice Semmersen - Mon, 24 Jul 2017 14:39:58 EST ID:FAjg16G/ No.94317 Ignore Report Quick Reply

I have been going to the gym for a few weeks following my buddies exercise plan he made for me. I did deadlifts for the first time and I'm absolutely annhilated. Did 5 sets of deadlifts, 5 reps each varying from 135 pounds to 95 at the end... Followed up with some weighted lunges. I feel like every ounce of energy has been drained from my body.
Nathaniel Heddlefork - Mon, 24 Jul 2017 20:00:42 EST ID:TQixDFs4 No.94318 Ignore Report Quick Reply
>doing 5 sets of deadlifts

your CNS is fried fam

big bulkers only by Alice Huvingtit - Wed, 19 Jul 2017 15:57:03 EST ID:ktKlxcqc No.94311 Ignore Report Reply Quick Reply
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Everything good, my friends? Hehe. So I heard some of you guys inject yourselves with junkie needles? Hehe! Myself I always use the blue ones, sometimes the green. Girls prefer the blue ones, much less scary than the green ones they say. Hehe! But who cares what a dumb bimbo thinks? Haha!

Everything good? What's going on? I inject only three times a week, 1400 mg testo/ 8 ml, then the blue needles are good I think! Hehe! Orange needles are a bit tough, but they are okay in the shaft. Hehe!

Why aspirate? Are you a bitch? Haha! Just press and go on the gut feeling, exactly as when you walk up to the hottest chick in the club. Are you right on you get to fuck for the most part, almost never strikes wrong. Hehe! But one time I must've injected wrong, blood spurted, I think it was with a green 0.8 needle. I ruined my new hacket piké and a pair of Armani jeans, but what does that do? Clothes are plentiful, right? Money, muscle and dick is the most I have here in life.

I get laid quite a bit!
That tends to happen when you've got pumped up biceps, dress with style "the casual way", topboy in a football firm, tanned and most important of all - bathing in money. Point & shoot, motherfucker. I'm the man, the myth & the Legend!!!

The more I sleep with, the more want me. Domino-effect, baby! But as said, with money in your pocket and a platinum card you get an endless supply of willing partners.

Taste the reality, baby! Money talks! Over & out!

Some people call us hooligans racist, but me & my firm have proof of the contrary. Unaccompanied refugee children are no victims of hooligans, on the contrary, many of them are worthy brothers!!! We have taken care of and formed recruitment bases in a few refugee centers and surrounding areas. We then feed our new brothers with testo and dress them in style, Hehe! The result of this is Refugee Casuals, a subset of Abdullah Boys (now part of the MU). A Lacosté polo and small stick in the ass is a cheap price to secure our place among the premier companies!!! The coming season looks bright!!
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Graham Poshmudge - Thu, 20 Jul 2017 14:43:48 EST ID:lTbN7xar No.94312 Ignore Report Quick Reply
Greens pinch far less plus using a blue the pressure coming out is too high causing some soreness, with a green it's a nice gentle flow.
Samuel Wuvingpedge - Fri, 21 Jul 2017 13:45:39 EST ID:0DL7sJeJ No.94313 Ignore Report Quick Reply
almost took this seriously

Gym by Annie - Sat, 27 May 2017 13:45:02 EST ID:bxEl+B3j No.94180 Ignore Report Reply Quick Reply
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I have to go to the gym! But i have no endurance, I get really tired really fast. How should I start?
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Martha Hevingwill - Fri, 02 Jun 2017 12:38:25 EST ID:/rcMjngy No.94204 Ignore Report Quick Reply
gotta start somewhere.. You can either stay at home bitching about it or get to the gym. I was really anxious about going for the first time but after the first session I wanted to go back ASAP. Also I find y workouts are a lot better at the gym than at home, i.e. I have more stamina and endurance, not sure why that is. Maybe because other people are there so you feel you have to give it your best
Eugene Simmlepedging - Tue, 06 Jun 2017 14:23:18 EST ID:RUA6FsnY No.94213 Ignore Report Quick Reply
Home workouts suck because you don't get the mandatory, "Well I'm here so better make the best of it." that a gym forces. Homes have shitty air circulation in small rooms which makes them suck balls to work out in. And you can postpone home workouts too because it is at your literal doorstep.

Also, just go OP. That is the hardest part. Just get in your car and drive to the place. Once you've done that, the rest will all fall into place.
Samuel Turveyfield - Tue, 06 Jun 2017 15:04:20 EST ID:F/adbwiG No.94214 Ignore Report Quick Reply
starting strength

starting stretching
Hedda Puzzlebanks - Sun, 02 Jul 2017 02:40:47 EST ID:cMobywSO No.94291 Ignore Report Quick Reply
Get a barbell
Julio - Sat, 15 Jul 2017 15:49:09 EST ID:nsNcMfPv No.94305 Ignore Report Quick Reply
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Los Angeles Hi, 19 bottom here tight clean and smooth I can host at my apartment or go to your place call me and leave a message and I will return your call after work. 8l8 9l8-3924 Julio

Diet and exercise - the key to physical beauty? by Shit Dartstone - Thu, 08 Jun 2017 13:25:49 EST ID:mZ2O59cz No.94219 Ignore Report Reply Quick Reply
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Good day, dear /ana/.

Right at the beginning I would like to apologize if this is the wrong board for my thread. I beg your pardon in advance.

At the end of last year, a thread was created to inform you that the diet and our lifestyle play a very important role when it comes to growth, genes and health. It was specifically about people like Weston A. Price, Dr. Axe, Dr. Mike Mew, Sally Fallon and Ramiel Nagel. In addition to the dangers of breathing through the mouth (especially during childhood and adolescence), amalgam fillings, fluoridation, jaw operations (overbite correction, rapid maxillary expansion appliance), sexual abstinence (semen retention), fasting, breathing techniques by the person called "Wim Hof" and much more.
Link: https://archive.fo/0q5yF

It was important to reach as many people as possible and to inform them, because I myself committed serious mistakes in my childhood and youth, which in the adult age can only be corrected with several surgical procedures. By this I mean specially crooked teeth & nose, overbite, narrow jaw, long, asymmetrical face, etc.

I am not 100% sure, but I hope that this information from 2016 could help a few people in their lives. If not, then hopefully your future children. My goal with this message is not to push old threads, but to share new knowledge so you do not make the same mistakes as I do and avoid bad experiences.

A few months ago, I have happily encountered an honorary man with the Internet pseudonym "viriculture", who has created a thread on a forum how to become physically beautiful. He has made all his knowledge available to everyone free of charge. I would like to share these and other websites, so that you can form your own opinion about it. Maybe there is information that is interesting, helpful and informative for you. This section is from the gentleman named "viriculture":
I love you all and want to give you something special - the knowledge to how to be physically beautiful. This is not a metaphor, but rather literally true.
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Eugene Shittingforth - Sat, 10 Jun 2017 22:30:09 EST ID:UsZgYmlS No.94237 Ignore Report Quick Reply
y tho
Sophie Bucklewater - Wed, 14 Jun 2017 12:11:31 EST ID:Q087XJEm No.94254 Ignore Report Quick Reply
>guy posts lookism shit
>obsessed with Physical beauty
>lots of pseudoscience and "I believe"

Then you tell him to grow up because of keto.

I this 2 days ago and my sides returned from orbit 30 seconds ago. You are a god amongst men.
Rebecca Sittingwell - Wed, 05 Jul 2017 05:00:21 EST ID:HhnXxkfj No.94294 Ignore Report Quick Reply
This is quite a severe case of body dysmorphia, imagine you get so obsessed over physical beauty you start linking /pol/ threads.
Frederick Duckworth - Wed, 05 Jul 2017 08:27:46 EST ID:vYaGskzr No.94295 Ignore Report Quick Reply

'Keto' is effectively a meme sold by snake-oil salesman and/or those completely ignorant of nutrition science. Pick up a textbook on nutrition and you'll either be forced to readdress your belief or double down on delusion.

Keto is a diet medicine prescribes to epileptic kids, which has no value in health and or BBing outside of short term water weight loss. In terms of BBing it's completely counter to gaining muscle, which you would understand instantly if you picked up a medical textbook rather than garnering your knowledge from forums.
Albert Webbertick - Fri, 07 Jul 2017 12:01:18 EST ID:Mustx8GL No.94296 Ignore Report Quick Reply
ketosis is when your body is depleted of glucose, and your body needs glucose to thrive, recover and allow for basic functions. Your body can turn fat into carbohydrates (glucose) through ketosis, which requires a lot of energy

It does not make you lose more weight than a simple caloric deficit. It does not give you more energy. It does not give you anything other than insulin sensitivity (because your body is starved for carbohydrates). You lose water weight because your body uses water to bind to glycogen to store itself in your muscles and other tissues.

Carbohydrates play such a vital role in recovery, performance that to deplete yourself of them for simply losing weight is short sided and useless.

If you want weight loss, eat at a caloric deficit.

Motivation by Walter Buffinghat - Sun, 28 May 2017 17:56:26 EST ID:lTbN7xar No.94184 Ignore Report Reply Quick Reply
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So a few years ago I got into lifting, got myself pretty big and I've never really felt better about myself than those times, then a long term relationship happened and i kinda let myself go for a while. I did build myself back up about half a year ago but then i got pretty sick for a few months and lost pretty much all muscle mass and became very unhealthy.

My relationship recently ended and I know building myself up will make me feel better but I just can't find the motivation. Something that doesn't help is that I had access to testosterone and Dbol for both times i've built myself up and i can't afford to buy a course right now to do it again. This kinda makes me doubt the progress i'll be able to make and puts me off even more.

>How do you keep yourself motivated, have you ever lost everything you've gained and then built it all back up?
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George Clinnerdale - Fri, 02 Jun 2017 20:35:22 EST ID:Iw8OJZok No.94208 Ignore Report Quick Reply
Holy crap, awesome.
Graham Clerrychuck - Sat, 10 Jun 2017 23:56:45 EST ID:5WqrBpJA No.94242 Ignore Report Quick Reply
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Just do it - Nike, goddes of VICTORY
Phineas Checkleford - Wed, 21 Jun 2017 09:12:54 EST ID:prokoV6i No.94268 Ignore Report Quick Reply
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I must, I bust
Augustus Marryridge - Mon, 03 Jul 2017 09:23:16 EST ID:pGPWzlRG No.94292 Ignore Report Quick Reply
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Let's go, Justin!
Matilda Doddlestin - Tue, 04 Jul 2017 14:43:13 EST ID:/UrT0ing No.94293 Ignore Report Quick Reply

lol wtf? jacking off hasn't stopped me from working out, although i could understand why you'd say that. if anything, just pop one off when you're done.

Starting into fitness general by Sidney Nicklewire - Sun, 15 Mar 2015 14:30:02 EST ID:NVUz7zhS No.90669 Ignore Report Reply Quick Reply
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Do this, for at least 1 week, best for 2, and obviously if this is challenging stick with it more.

eatthismuch.com - track your food, much better than myfitnesspal or other calorie trackers, has comprehensive search engine
if you want to track, just clear the pre-made list on the website, and then search for foods and track them in the cleared list


find out how many calories you burn, find out your BMR (choose 0 activity)
and then figure out your calories burned either by choosing an activity level, or googling how many calories are lost per X (bodyweight, running, jump roping) for Y time and add it to your BMR.
It's easier to use the activity setting on the calc, but it does over estimate the expenditure

+500 calories to BMR/calculated diet
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James Shittingwell - Tue, 21 Mar 2017 20:28:20 EST ID:L1txwjLH No.94010 Ignore Report Quick Reply
Find your BMR without activity and then look up average calories per exercise and add it up

the way you should do it though, is just pick one and do it.
If you gain, eat less. If you lose more than 2lbs in a week, eat more. if nothing changes, eat slightly less
fat - Sat, 01 Jul 2017 07:39:54 EST ID:M2T7GQ8L No.94284 Ignore Report Quick Reply
can you do starting strength at home? what would i need to buy and can you recommend any equipment? pls help i want to get fit but i'm not going to the gym with agoraphobia.
fat - Sat, 01 Jul 2017 07:42:48 EST ID:M2T7GQ8L No.94285 Ignore Report Quick Reply
and what do you think of push pull legs?
Matilda Sickledun - Sat, 01 Jul 2017 19:23:51 EST ID:fRLvE/st No.94287 Ignore Report Quick Reply
Crowds make me extremely anxious and irritable.

You can still use the gym if you're agoraphobic, just go at quiet times. Early morning is good. Monday is probably the best day off because everyone starts their week on Monday and then they spread out. Plus there's always people who say "I'll do 3 this week" and then miss the 2nd and then "I'll try again on Monday".

If you don't work or work weird hours most of the day is quiet.

I've used the gym at all hours. I have a couple of friends who go in at early hours for those reasons. One is legit crazy around people and he would just go in at 6am. I'm assuming you can handle a couple of people. Hell outside Monday half the time I go to the gym there's less than 5 other people in and I only go very slightly outside peak (6-7pm) times.
James Wacklewell - Sat, 01 Jul 2017 22:19:51 EST ID:c0VajuKH No.94288 Ignore Report Quick Reply
I think pull push legs is great if pull has deadlifts

otherwise, if you have more time and passion you can make faster progress in other ways

Cardio help by Jack Nicklespear - Wed, 28 Jun 2017 20:50:16 EST ID:SE48VADr No.94279 Ignore Report Reply Quick Reply
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So I used to run up to three times a day, unfortunately I wore down all my running shoes and I worry about my left knee getting fucked up.

I have crazy ADHD so I have to exercise excessively in order to focus, what are some alternatives to running that don't suck?
Henry Buzzspear - Thu, 29 Jun 2017 02:14:05 EST ID:13BgNtIQ No.94280 Ignore Report Quick Reply
Riding a bike is always good. I like to use a single speed, personally. Riding in a city is stressful, but is also kind of fun because you can see so many things, and it's great for no emission transportation. I rode my bike all around Baltimore when I lived there, and it was awesome (minus the absurd amount of potholes, flipped over the handlebars several times [wear a helmet my guy])
Phyllis Duckfield - Fri, 30 Jun 2017 13:08:06 EST ID:sM8f03lI No.94283 Ignore Report Quick Reply
Not cardio but it'll help.

Lifting? Or body weight stuff? You should still run a bit but building some muscle will help you run harder anyway.

Swimming is also a good option. Less damaging to your joints. If you're paying for a membership you can abuse the shit out of it.

Ectomorph, Kickboxing, and Bulking Up by George Chinningtidging - Mon, 26 Jun 2017 18:27:24 EST ID:13BgNtIQ No.94270 Ignore Report Reply Quick Reply
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Hey there fitness friends.

So, my family has a membership at a gym nearby, and I just moved back in with my folks. The gym offers kickboxing classes once a week, and I'm very interested in those. I also want to have some sort of workout regimen for the days that i'm not doing the class.

I am an ectomorph (learned that word today, haha) and I weigh 158 lbs and am 5'11''.

My goal is to add some bulk but also be toned, I want to get rid of my beer gut and love handles.

I'm not quite sure even where to start to do all of this appropriately, and I figured this would be a solid forum for advice. I don't know any of the terminology really, and would just like to know what I should do?

Obviously, I don't expect immediate results. I want to do this the right way, and I don't want to take supplements (idk if you can count protein powder as a supplement, but i'm talking like unnatural shit or shit that'll make me aggro).

Any advice would be greatly appreciated, as well as links to articles, etc.

Thanks guys!
Wesley Moblingbene - Mon, 26 Jun 2017 19:25:26 EST ID:c0VajuKH No.94271 Ignore Report Quick Reply
Day A
Deadlift 1x5
Front Squat 3x5
Press 3x5
Pull up 3x5

Day B
Squat 5x5
Bench 3x5
Row 3x5

add 5lbs to every upper body workout and 10 to lower for every DAY

once you fail to do 5 reps, do 3. If you fail 3, go back 10% in weight
This can be done 3x/week
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Cornelius Crottingson - Tue, 27 Jun 2017 16:00:39 EST ID:13BgNtIQ No.94275 Ignore Report Quick Reply
Thank you Wesley Moblingbene.

Just to be clear, you're writing in setXrep yeah?

And the kickboxing class teaches the basics, and the instructor guides everyone through each motion. As for the lifts, I'll definitely research proper technique. I was working out for a few months last year, and it felt great. But then my motivation got shot to hell so I stopped. But I am quite determined this time around.

Thank you again for the info.

Help a slightly overweight guy get fuckin ripped. by Doris Drangerfat - Wed, 14 Jun 2017 22:45:43 EST ID:ztIsgC8B No.94255 Ignore Report Reply Quick Reply
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Aiight guys, so I'm 6'6" and ive got my self a bit of a gut and the start of some man tiddies going. been smoking a lot of beers (Schlitz 211) and on friday its all gonna stop. i need to work my way up tho. i live in the middle of no where without access to a gym, but what i do have is a pool, some woods, and an axe. so here's my question, what foods are good too change fat into muscle? whats the best way for me to exercise? i dont wanna lose weight as much as turn it into muscle
and lose my gut
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James Cravingstock - Sat, 17 Jun 2017 20:19:46 EST ID:6KAeSp9W No.94263 Ignore Report Quick Reply
at his weight he's going to have to lose the weight at some point or another to get "ripped" even though OP is a lazy fuck and won't follow through so this thread is pointless.
Hedda Blatherfoot - Tue, 20 Jun 2017 00:14:53 EST ID:3jH4cR50 No.94264 Ignore Report Quick Reply
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Cornelius Nucklepat - Tue, 20 Jun 2017 16:12:52 EST ID:F/adbwiG No.94265 Ignore Report Quick Reply
If he eats at TDEE he will both lose weight and help some muscle growth

the secret is, his body uses the extra fat he has stored for energy to do this!
Phyllis Hassledale - Mon, 26 Jun 2017 21:40:26 EST ID:vG92PZSf No.94272 Ignore Report Quick Reply
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ok similar question, I've looked through some answers here and know its probably asked constantly so I'll keep it to this thread, but I know very little about this stuff and hoped for some feedback:

I too have a bit of a gut left over from years of spending most days doing drugs and playing video games, but last time I checked I'm around 210-220 after a couple years of slowly getting in the habit of exercising regularly. Currently I bike between 2 1/2 to 3 hours a day (7 days a week), usually on a stationary bike because I have to read a ton anyway and that kills 2 stones with a single dang bird. According to the cheap little meter on the bike, I burn between 1000 to 1200 calories a day from that alone, assuming its remotely accurate. I checked out one of those TDEE calculators and it says mine is around 2854, which seems like way more than I usually eat, but I'm not in the habit of keeping a super strict count. I could probably stand to eat a little better and snack less, but I have been pretty successful in switching over to like jerky, yogurt, and fruit instead of potato chips of whatever.

So I guess my question is: are there any exercises I should add to help burn that fat and get down to a respectable ~180? Not super concerned about getting a washboard down there. I don't really have a gym in the vicinity or any money for more equipment, but would like, throwing some sit-ups or something into the mix be more effective than my current cardio-exclusive regimen? Any suggestions/tips? Thanks!
Phyllis Hassledale - Mon, 26 Jun 2017 21:56:04 EST ID:vG92PZSf No.94273 Ignore Report Quick Reply
I should also say, I think my weight has stabilized over the past year or so despite stepping up my workouts. Otherwise I'd just keep doing what I'm doing

One handed pushups by Archie Trotfield - Mon, 15 May 2017 17:45:57 EST ID:RQC1hq9R No.94156 Ignore Report Reply Quick Reply
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I can barely do these but just enough to the point where I think I can work up to a full execution (all the way down, chest to floor) but damn I can only do about 4 each arm before I'm done I know my form should be legs wide as possible at first to make it easier one arm behind your back and the pushup hand level with your chest but I get so tired and I don't see myself making any progress.

What can I do so that I am 1handpushupman I want to impress people

Also I have heard this is some kind of ultimate whole body exercise is this true or fancy bullshit
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Sidney Parryspear - Sat, 20 May 2017 10:56:19 EST ID:fbrZCBMp No.94169 Ignore Report Quick Reply

A progression:

>Work up to 20 full range of push ups before you begin. Keep it strict, stupid
>3x12 1 arm wall push ups
>3x12 1 arm box push ups
>3x12 1 arm kneeling push ups
>3x12 1 arm 1/2 range of motion push ups
>3x12 1 arm push ups
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Sidney Parryspear - Sat, 20 May 2017 10:57:42 EST ID:fbrZCBMp No.94170 Ignore Report Quick Reply
>3x a shaky 2 will not get you anywhere...


But having done 3x12 on the previous step is likely to get you a 3x7 good reps AT WORST.
Charlotte Blytheforth - Thu, 25 May 2017 11:30:25 EST ID:unrggLaL No.94176 Ignore Report Quick Reply

Yea I used to not be able to do pullups but what I did was put my feet on the wall and push myself up while pulling with my arms, so gimp pullups, did those for a month then finally could do proper pullups.


SO do 3 then rest then repeat 3 twelve times? Or am I confused?
Fucking Drangergold - Tue, 30 May 2017 17:20:40 EST ID:I8dS+uu7 No.94198 Ignore Report Quick Reply

3 = sets
12 = reps

Do one set of 1-12 reps depending on your strength, rest 2 minutes at most, then continue on the next.
Doris Senkinhood - Fri, 16 Jun 2017 05:12:36 EST ID:HMiXClGG No.94262 Ignore Report Quick Reply

Criticize my form, I only did 3 per arm to make the video short but I'm maxing out at 12ish per arm.

I know my form is bad, I can see rewatching it I'm more contorting myself to get to the floor than using my arm but damn this ain't easy.

Over Training? by Martha Hevingwill - Fri, 02 Jun 2017 06:45:43 EST ID:/rcMjngy No.94203 Ignore Report Reply Quick Reply
File: 1496400343285.jpg -(115398B / 112.69KB, 560x569) Thumbnail displayed, click image for full size. 115398
I am worried I may be over training, but not sure if I am or not.

I have been weight-lifting seriously now for 5-6 months and have made some decent gains I would say. (on a side note, my weight barely has changed but I have lost fat for sure, so I assume fat has gone and muscle has come?) Anyway I work out normally 4-5 times a week, and I exercise for 40-60 minutes usually. However I do around 22-28 sets of 8-12 reps within that time. I feel this may be a little bit too much for a beginner?

When I started I was able to workout an hour every single session and even felt like I could keep going but chose not to. I have had 2 colds in the past 2 months which is rare for me, so I am wondering if I am putting too much stress on my body?

Lastly aside from a solid diet of vitamins and nutrients, what supplements would be good for boosting the immune system after working out hard in the gym?
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Nigel Ferrysadge - Sun, 11 Jun 2017 23:42:34 EST ID:F/adbwiG No.94246 Ignore Report Quick Reply
you can train upper 2x as much and lower 3x as much
Albert Pockworth - Tue, 13 Jun 2017 10:25:37 EST ID:6KAeSp9W No.94250 Ignore Report Quick Reply
I'd do a clean bulk if I were you, 300 cal surplus. You're eating the right foods it sounds like and you'll finally be putting on some real muscle. Also work those biceps homie...I'd do chin-ups on back day with biceps at the end.
Samuel Ginnerstock - Tue, 13 Jun 2017 23:24:49 EST ID:EOGfUquc No.94251 Ignore Report Quick Reply
Yeah my biceps really are stubborn for me, and I do work them hard. I think I have issues with mind-muscle connections with them though. My back is coming along ok I would say for 5-6 months or training. I will get on the chin-ups and bicep work right after, would super-setting that be a good idea?
Ian Himmerbot - Wed, 14 Jun 2017 10:41:24 EST ID:6KAeSp9W No.94252 Ignore Report Quick Reply
I really doubt super sets would be much of a benefit with lacking biceps already if you're working back/biceps together. You'll be working your biceps already training back especially with chin ups, those are what really made mine grow. Drop sets at the end would be a good idea though if anything.
Ian Himmerbot - Wed, 14 Jun 2017 10:55:06 EST ID:6KAeSp9W No.94253 Ignore Report Quick Reply
Forgot to mention 21s or a drop set method of reverse 21s with a ez bar are what you should be doing. Chin-ups and 21s will be the best combo possible

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