420chan now has a web-based IRC client available, right here
Leave these fields empty (spam trap):
Name
You can leave this blank to post anonymously, or you can create a Tripcode by using the float Name#Password
A subject is required when posting a new thread
Subject
Comment
[*]Italic Text[/*]
[**]Bold Text[/**]
[~]Taimapedia Article[/~]
[%]Spoiler Text[/%]
>Highlight/Quote Text
[pre]Preformatted & Monospace text[/pre]
1. Numbered lists become ordered lists
* Bulleted lists become unordered lists
File

Sandwich


Community Updates

420chan now supports HTTPS! If you find any issues, you may report them in this thread
Cardio help by Jack Nicklespear - Wed, 28 Jun 2017 20:50:16 EST ID:SE48VADr No.94279 Ignore Report Reply Quick Reply
File: 1498697416593.gif -(1013845B / 990.08KB, 350x360) Thumbnail displayed, click image for full size. 1013845
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
>>94279
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
>>94279
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
File: 1498516044704.png -(546817B / 534.00KB, 930x626) Thumbnail displayed, click image for full size. 546817
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
Comment too long. Click here to view the full text.
>>
Cornelius Crottingson - Tue, 27 Jun 2017 16:00:39 EST ID:13BgNtIQ No.94275 Ignore Report Quick Reply
>>94271
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
File: 1497494743720.jpg -(36318B / 35.47KB, 462x924) Thumbnail displayed, click image for full size. 36318
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
6 posts and 2 images omitted. Click Reply to view.
>>
James Cravingstock - Sat, 17 Jun 2017 20:19:46 EST ID:6KAeSp9W No.94263 Ignore Report Quick Reply
>>94261
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
1497932093976.gif -(1207087B / 1.15MB, 246x181) Thumbnail displayed, click image for full size.
>>94255
>>
Cornelius Nucklepat - Tue, 20 Jun 2017 16:12:52 EST ID:F/adbwiG No.94265 Ignore Report Quick Reply
>>94263
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
1498527626468.jpg -(32479B / 31.72KB, 560x320) Thumbnail displayed, click image for full size.
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
>>94272
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
File: 1494884757993.gif -(498658B / 486.97KB, 236x176) Thumbnail displayed, click image for full size. 498658
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
5 posts omitted. Click Reply to view.
>>
Sidney Parryspear - Sat, 20 May 2017 10:56:19 EST ID:fbrZCBMp No.94169 Ignore Report Quick Reply
>>94156

A progression:

>Work up to 20 full range of push ups before you begin. Keep it strict, stupid
>3x12 1 arm wall push ups
>Done?
>3x12 1 arm box push ups
>Done?
>3x12 1 arm kneeling push ups
>Done?
>3x12 1 arm 1/2 range of motion push ups
>Done?
>3x12 1 arm push ups
>Done?
Comment too long. Click here to view the full text.
>>
Sidney Parryspear - Sat, 20 May 2017 10:57:42 EST ID:fbrZCBMp No.94170 Ignore Report Quick Reply
>>94169
>3x a shaky 2 will not get you anywhere...

Continued...

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
>>94167

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.

>>94169

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
>>94176

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
https://www.youtube.com/watch?v=q2HV7uP6X4k

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?
18 posts and 2 images omitted. Click Reply to view.
>>
Nigel Ferrysadge - Sun, 11 Jun 2017 23:42:34 EST ID:F/adbwiG No.94246 Ignore Report Quick Reply
>>94234
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
>>94245
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
>>94250
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
>>94251
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
>>94252
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


Datafag by William Misslestot - Mon, 12 Jun 2017 02:38:58 EST ID:MJag5nKU No.94247 Ignore Report Reply Quick Reply
File: 1497249538326.png -(58690B / 57.31KB, 1148x246) Thumbnail displayed, click image for full size. 58690
Newfag to fitness here

Professionally, I am an specialized analyst. I am recording as much data about myself as possible through this process of getting in better shape. My primary goal is weight loss, but I'm also not willing to end up skinny fat at the end. My Fitbit arrives tomorrow - I hate to jump on the bandwagon, but I want heart rate and a more consistent pedometer than my phone that I don't run with.

I'm getting a general baseline for my body. With constant stimulus such as consistent exercise and calories, I should get data with a relatively low R squared. Once I feel confident in the P value of the data, I'm going to begin manipulating one variable at a time and gauging the effects across the various metrics I am recording.

I turn to you for help -

  1. What is the minimum time I should allot to gauge efficiency of result?

2. I have mainly only considered drastic changes in exercise (what if I double cardio? replace running with HIIT? Weight lifting?) and diet (Keto, calorie reduction, etc) are there other variables I should explore manipulating?

3. Are there types of data I'm not recording that I should be?

4. Is there anything interesting you see in the data so far?


Shaolin by Nicholas Murdlock - Tue, 06 Jun 2017 06:58:22 EST ID:dHztdSHl No.94212 Ignore Report Reply Quick Reply
File: 1496746702069.jpg -(125633B / 122.69KB, 1219x914) Thumbnail displayed, click image for full size. 125633
Kid takes 27 PUNCHES to the stomach: https://www.youtube.com/watch?v=NhJ8XrBad7k
>>
Esther Nesslewuck - Wed, 07 Jun 2017 10:56:36 EST ID:T6y6dfft No.94217 Ignore Report Quick Reply
I can hit harder than that.

Looks like russian style punching, that where that's from?
>>
HonestPT !!CBfASjNL - Fri, 09 Jun 2017 14:16:32 EST ID:F/adbwiG No.94229 Ignore Report Quick Reply
>>94212
that punching technique was shit

>downward fist, not straight wrist
>no withdrawl or followthrough
>forward lean and no hip movement

I could slap a nigga harder


GOSAD by Oliver Pungerworth - Sun, 21 May 2017 11:59:24 EST ID:dFbKA145 No.94173 Ignore Report Reply Quick Reply
File: 1495382364958.jpg -(22716B / 22.18KB, 552x800) Thumbnail displayed, click image for full size. 22716
I threw my protein shakes away because I have finally discovered the ULTIMATE SOURCE of protein. Gallon of semen a day. The nutritionals blow milk out of the fuckin sky, and the male hormones in it build your gainz better than anything else.

Semen is the ultimate body builder protein. If you aren't drinking AT LEAST a half gallon every day, you aren't gonna make it brah.
>>
Nell Mettingstick - Wed, 24 May 2017 15:40:17 EST ID:dUfn+UYI No.94175 Ignore Report Quick Reply
>>94173
where do you get it from?


Could someone kindly explain to me something? by Matilda Harrygold - Sat, 03 Jun 2017 03:57:16 EST ID:StwBiLST No.94209 Ignore Report Reply Quick Reply
File: 1496476636150.jpg -(141167B / 137.86KB, 1219x1302) Thumbnail displayed, click image for full size. 141167
Probably going to sound like a stupid question but are the calories in vodka bad?
Apparently there can be 50-70 calories per shot, and for someone watching their calories that could be a load especially if they drink a lot
are these calories bad? because also apparently vodka doesnt have any fat or sugars or sodium or anything
so what makes them bad?
>>
Edwin Blackshit - Sat, 03 Jun 2017 06:47:34 EST ID:Sfp5BeJX No.94210 Ignore Report Quick Reply
>>94209
Alcohol is a carbohydrate.

I've seen a lot of conflicting shit but it seems like "alcohol calories" are very slightly "discounted" but maybe you only end up getting the effect of 90% of them.

Spirits are the lowest calories per unit if you're trying to get drunk. Vodka is mostly alcohol and water and if you are trying to get drunk on a calorie budget it's the way to go. However someone who "watches their calories" need to account for the vodka they will drink. Because they are drinking I would say they should calculate in advance and make some generous calculations. If you're drinking a bottle assume the whole lot is going down. That may be dangerous but then if they don't drink the whole bottle they a) don't make an ass of themselves and b) can eat a bit more later.

Calories aren't intrinsically bad. It depends what you're trying to achieve and what else you've consumed. In a void they're just an measure of energy. Nothing more, nothing less.


Workout advice for some one busy and sarms by Edwin Suzzlefoot - Thu, 20 Apr 2017 16:09:39 EST ID:tzosBvUs No.94116 Ignore Report Reply Quick Reply
File: 1492718979718.jpg -(1325816B / 1.26MB, 3264x2448) Thumbnail displayed, click image for full size. 1325816
Long story short I work in construction(cladding) and I've been working long ass days mainly due to commuting,wake up st 5.30 to get to work for 8am then finish about 3.30/4pm get back home at5.30-6pm.i go the straight the gym from work as going back and forth is another 30-40 min walk so really I don't come home u til 7pm.
>I average about 8-10miles walking a day.6is back and forth from work the rest is around site up and down stairs and carrying things.Oh I also carry 15kg back pack to and from work with my drills in them.

On top of that I'm renovating a house when I get time through the week after work or mainly of the weekend for a few hours.

So any way I stupidly tried to do 5x a week single body split,go for a little swim twice a week and try to rip apart and do this house up and now I'm burnt out and laying of the weights for 2 weeks.

I need a plan for when I come back tho,I need something hard enough to build muscle but not burn my self out.

I was thinking of trying the Texas method again for a few months,I don't really want to squat 3x a week.

What do you think ?

>sarms
I've been reading about ostraine,mk677 and lgd and I want to try all of them.mk677 and ostraine for the recovery and healing benefits and lgd for the muscle growth.
Comment too long. Click here to view the full text.
>>
Shitting Duckspear - Tue, 30 May 2017 16:40:28 EST ID:QoqCH3ZS No.94197 Ignore Report Quick Reply
Im in a similar situation, working 9 hr days with a long commute as an electrician on a huge skyscraper, just started running a mk677 cycle dosed at 30mg in the morning and noticed my lifts have been going up visciously and my energy levels are crazy with the only side effect being minor fatigue throughout the day and some serious water retention. Ive also been getting atleast 8 hrs of sleep which allows optimum growth hormone release.
>>
Betsy Nuddleman - Fri, 02 Jun 2017 18:44:46 EST ID:FhJoYnv4 No.94207 Ignore Report Quick Reply
Sarms are RCs.
If you want to do roids (and yes sarms are roids) I'd suggest going with traditional steroids which have been tested for decades and make sure to follow the proper safer use protocols. That way if shit goes sideways at least there will be unlimited amounts of information out there to help you much unlike sarms.


Sarms powder you liquid by Hannah Cushpidge - Mon, 29 May 2017 08:34:21 EST ID:tzosBvUs No.94187 Ignore Report Reply Quick Reply
File: 1496061261673.jpg -(96646B / 94.38KB, 800x450) Thumbnail displayed, click image for full size. 96646
I want to buy lgd and mk677 in powder form and turn them into liquid my self (because it seems to be a bit cheaper)

How do I workout the math for it tho?

With the lgd I want to be able to messaure it out in 2.5mg doses
With the mk677 5mg doses

From what I've read peg or ethanol seem the best liquid to us

now won't different chemicals be at different doses with the same liquid.
Lgd 1gram to 30ml liquid would be a different dose per 1gram mk677 to 30ml

Any guides on how to do this ?
>>
Sidney Bunwill - Mon, 29 May 2017 18:16:35 EST ID:lTbN7xar No.94192 Ignore Report Quick Reply
>>94187
It's both one gram and it's both 30 ml, dissolving is going to disperse both substances evenly.


Calorie intake by James Gellyforth - Mon, 29 May 2017 02:11:49 EST ID:sYZAT9Lc No.94186 Ignore Report Reply Quick Reply
File: 1496038309468.jpg -(42387B / 41.39KB, 384x400) Thumbnail displayed, click image for full size. 42387
I'm trying to lose a little bit of weight and gain some muscle so starting tomorrow I'll be lifting weights and cardio switching off day by day while also trying to eat healthier
What would a good caloric intake be for someone like this? I don't have terrible eating habits but I would like to watch what I'm putting in my body if I'm going to be putting the effort in to work out each week
I'm around 175 pounds and 6 foot even if that helps, mid 20s also
>>
Sidney Bunwill - Mon, 29 May 2017 11:15:26 EST ID:lTbN7xar No.94188 Ignore Report Quick Reply
what's your current intake, specifically what are your goals? What is a little bit of muscle? How much weight are you trying to drop?

I'm willing to bet that if you ate the same amount but made sure it was moslty protein (60%) fats 20% and complex carbs 20% while avoiding all simple carbs and sugar you'd achieve your goal
>>
James Gellyforth - Mon, 29 May 2017 15:34:17 EST ID:sYZAT9Lc No.94190 Ignore Report Quick Reply
>>94188
My goal is to just slim down a bit so probably 10-15 pounds and as far as muscle goes I just plain don't work out so I'd like to at least get toned I'm not going for the lifter look or anything
If I had to guess my consumption it would probably be around 2300-2500 a day, I eat moderately healthy meals, no frozen foods, rarely ever get fast food maybe twice a month and I don't drink soda. My real problem is I snack quite a bit but it's usually stuff like nuts or rice cracker mix
I downloaded an app and it said I should try to cut down to 1800 a day which is doable. I've just been trying to think of little things I can cut out like for breakfast I usually do 2 over easy eggs and toast, I can make that better by just not buttering the toast. Don't really need it anyways since I dip it in the runny egg
>>
Sidney Bunwill - Mon, 29 May 2017 18:14:45 EST ID:lTbN7xar No.94191 Ignore Report Quick Reply
>>94190
yeah 1800 will drop your weight, your diet sounds good overall just reduce the portions, those calorie counting apps are okay in my experience makes it easier.

As for looking toned you're not really going to achieve that without building a bit of muscle. It's not that bad and you seem to already have the motivation with regards to the diet so i don't see it being difficult for you do do 30 mins of pressups and some sit ups now and again.

When i started working out I really got into it a lot more than i expected, it's very rewarding and fun. If you were looking into it, strength training is fun enough get your cardio from walking / cycling and maybe playing some sports or doing outdoorsy stuff. I always found cardio in a gym to be boring as fuck and far too easy to give up on.

Anyway if you're really not going to work out at all you'll just get slimmer.
>>
Lillian Clishstock - Mon, 29 May 2017 21:59:32 EST ID:sYZAT9Lc No.94193 Ignore Report Quick Reply
>>94191
I do plan on working out though there's a weight machine in my garage so I did some of that today trying not to push myself too hard, my dad gave me some advice on where to start, and I'll be riding my bike every other day for cardio since I absolutely hate running
Thanks for the input


<<Last Pages Next>>
0 1 2 3 4 5 6 7 8 9 10 11
Report Post
Reason
Note
Please be descriptive with report notes,
this helps staff resolve issues quicker.