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I want to prove a point by Nigel Punnergold - Fri, 14 Oct 2016 17:41:59 EST ID://KEFd8Q No.93725 Ignore Report Reply Quick Reply
File: 1476481319824.jpg -(47407B / 46.30KB, 323x432) Thumbnail displayed, click image for full size. 47407
If its possible, can someone come up with a diet with the following restrictions?
  1. Has to cost under $200 a month
  2. Has to be vegan
  3. Has to supply the protein and calories necessary for a muscle building 240lb male

Winner gets a special prize
6 posts and 1 images omitted. Click Reply to view.
>>
justsomevegan - Fri, 23 Dec 2016 10:54:13 EST ID:mkJwmjjs No.93811 Ignore Report Quick Reply
spinach is the best option for macronutritions (vitamins&minerals) get it so you don't have to worry about them anymore (check it out, popoeyes had a point!)
now only protein and enough calories are the problems left
which can be solved cheaply with legumes+seeds
hemp seed > high in calories and protein also good balance on omega 3-6 fatty acids
lentils/chickpeas > high in calories and protein
for chickpeas google hummus recipe
for hempseed just blend it with some fruit or something to give taste
that's it. it's not complicated at all.
watch out for b12 vitamin btw.
>>
justsomevegan - Fri, 23 Dec 2016 10:55:43 EST ID:mkJwmjjs No.93812 Ignore Report Quick Reply
>>93811
forgot.

+1 cup of olive oil contains about 1000 calories!
>>
Jenny Piffingmot - Mon, 26 Dec 2016 23:39:22 EST ID:hOl2qw1C No.93816 Ignore Report Quick Reply
>>93811
This. Fuck everything else in this thread. SOY? what? Hemp, Spinach, Various Beans and rice (for that methionine and lysine), Broccoli, BEATS! (for the love of god beats!) Kale (cheaper than spinach, don't eat too many stems), Carrots, Apples, Cashews, Pumpkin seeds, Sunflower seeds. I would look into some super foods like for the hell of it like MACA and COCOA just for good measure. I run miles on that shit. Budget? Dude its your body, give it good fuel. Also read this wiki page: https://en.wikipedia.org/wiki/Essential_amino_acid
>>
Fucking Grandfield - Mon, 23 Jan 2017 19:16:59 EST ID:L1txwjLH No.93861 Ignore Report Quick Reply
>>93725
I have successfully gained 10lbs of muscle over the course of 1.5 years on a 100$/month budget

I will list what I had used.

>whole chicken, and i mean the whole goddamn chicken. youtube how to cut it you lazy faggot
>rice
>beans (low amount)
>lentils
>protein powder
>whole milk
>oats
>eggs
>broth for stews of veggies
>nuts
Comment too long. Click here to view the full text.
>>
Fucking Grandfield - Mon, 23 Jan 2017 19:17:57 EST ID:L1txwjLH No.93862 Ignore Report Quick Reply
>>93811
legumes and seeds increase estrogen production
high PUFA diets have hgiher estrogen production

you are trying to give this person a meme diet that has been debunked and is proven to give this person undesired physical results.


Seroquel binge by Angus Bruzzletit - Sun, 22 Jan 2017 10:53:04 EST ID:6KAeSp9W No.93851 Ignore Report Reply Quick Reply
File: 1485100384179.png -(386079B / 377.03KB, 615x427) Thumbnail displayed, click image for full size. 386079
So I take Seroquel for horrible insomnia and last night I went on a binge. I ate 3500 calories in total yesterday, 1500 of those at night, would I be able to compensate some of those calories as todays calories? I'm 6'2" 178 llbs.

I'm not going to the gym today as I feel like I need a day to rest my muscles some but I'll be doing push ups and some sit ups through out the day.
>>
Angus Bruzzletit - Sun, 22 Jan 2017 10:54:06 EST ID:6KAeSp9W No.93852 Ignore Report Quick Reply
>>93851
I ty to aim for about 2k-2.5k calories a day btw. I'm not looking to be huge, I'm really well upper built. Looking more for definition if anything.
>>
Fucking Grandfield - Mon, 23 Jan 2017 19:12:34 EST ID:L1txwjLH No.93860 Ignore Report Quick Reply
>>93851
definition = muscle mass + muscle tone + low body fat

if you are lost, just ask


Legs During PUshup by Wesley Pickfuck - Fri, 09 Dec 2016 18:46:08 EST ID:fMam+r7A No.93800 Ignore Report Reply Quick Reply
File: 1481327168041.jpg -(16063B / 15.69KB, 369x305) Thumbnail displayed, click image for full size. 16063
Can you guys do a pushup and tell me what you're doing with the muscles in your legs? I can choose to either tense or relax them, and Im not sure which I should.
>>
Phineas Ponkinshaw - Sun, 11 Dec 2016 03:09:04 EST ID:sEy9lsLB No.93801 Ignore Report Quick Reply
just a light tensing to hold the legs and pelvis in the right position, and a light tensing of the abdominal muscles. the exercise is focused on the pec and tricep muscles. however, the body must be held straight. so just enough to hold the straight form. a paradoxical response, to be relaxed and contracted.
>>
Reuben Durrylotch - Wed, 11 Jan 2017 01:26:53 EST ID:L1txwjLH No.93833 Ignore Report Quick Reply
tense abdominals (google valsalva technique if you want to be a pro) tighten glutes without changing the position of the hips (pro tip: not locked, but close)
thats really it

remember to tense your back up
>>
Polly Gogglechog - Sun, 22 Jan 2017 20:55:55 EST ID:f4LsUw1/ No.93855 Ignore Report Quick Reply
>>93800
basically hold a rigid firm straight plank and then do your pushups holding that form..


cardio in my room without too much noise by George Hackleberk - Sun, 09 Oct 2016 02:08:11 EST ID:U2Bfen3p No.93714 Ignore Report Reply Quick Reply
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Hi all,

What's a good routine for cardio I can do in my room with minimal equipment? Bonus points for not making too much noise (no jumping jacks, etc)
6 posts and 1 images omitted. Click Reply to view.
>>
Albert Brembleway - Wed, 11 Jan 2017 16:50:20 EST ID:U+NLVkhi No.93834 Ignore Report Quick Reply
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>>93714
Shaun T' (for starters)
Focus T25 (2013)

You'll need:
Proper technique
Sports mat
>>
Priscilla Drorringsodge - Thu, 12 Jan 2017 16:02:35 EST ID:L1txwjLH No.93842 Ignore Report Quick Reply
>>93834
this must genuinely be a joke
>>
Priscilla Drorringsodge - Thu, 12 Jan 2017 16:04:28 EST ID:L1txwjLH No.93843 Ignore Report Quick Reply
>>93789
this may sound retarded, but place a weight on the platform your knees go onto so when you're @ -40, you can be -30 if you place 10lbs onto it.
>>
Nell Bunbanks - Thu, 19 Jan 2017 16:52:37 EST ID:U2Bfen3p No.93848 Ignore Report Quick Reply
>>93789

Another update. Today I did multiple unassisted pull ups. I've lost about 4 kg and my lifts are still progressing. Running is my greatest weakness right now.

Thanks for all the advice and support, guys.
>>
Emma Blytheford - Fri, 20 Jan 2017 00:24:53 EST ID:L1txwjLH No.93849 Ignore Report Quick Reply
>>93848
stay golden anon


Ogremode by Wesley Beckletedge - Sun, 18 Dec 2016 04:00:31 EST ID:wicO6TON No.93808 Ignore Report Reply Quick Reply
File: 1482051631306.jpg -(19544B / 19.09KB, 300x347) Thumbnail displayed, click image for full size. 19544
How do I into ogremode?
>>
Cedric Bloshwill - Tue, 20 Dec 2016 03:21:28 EST ID:6WzFOew+ No.93809 Ignore Report Quick Reply
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I would actually call this Bear Mode, but to each their own. I have also been trying to find a way to go Bear Mode / Ogre Mode and have lurked some on the future's fitness board. I've pretty much come to the conclusion that you have to eat a lot and lift a lot, your diet should be balanced of course, but you have to be eating a fuck ton and lifting a fuck ton at the same time. In my experience in high school weight lifting, my weight lifting teacher told me that if you wanted to get "big" (big as in taller / thicker) you should do a bunch of squats with your normal workout routine.


Got my gear for my first cycle, advice please by Cyril Wesslekadge - Thu, 01 Dec 2016 20:32:36 EST ID:bz9mmam8 No.93795 Ignore Report Reply Quick Reply
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Hello! I have gotten part of my order for my first cycle. My dealer gave me a 10ml bottle of Test prop dosed at 125mg/ml and he gave me some Test enan dosed at 300mg/ml. I've also got a bottle of Liquid Letro dose @ 5mg/ml he said was for "in case anything went bad" i.e gyno issues

He told me I should use the Test prop to help kickstart the cycle of my Test enan. So far what I've planned out is

Week 1-12 - 250mg Test E 2x per week
Week 1-4 - 62mg Test P 3x per week (should I look to slowly cutting this dose dose before just stopping?)
Week 14-17 Clomid/nolva pct cycle

I've got the clomid & nolva on order along with another bottle of Test enan, I'm just wondering the doses & amounts I'll need to take for the pct since everywhere I've looked gives me different answers. Thank you!
>>
Charlotte Bremmerdedging - Sun, 11 Dec 2016 18:48:03 EST ID:FhqpoLhO No.93802 Ignore Report Quick Reply
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>>93795
dont taper down test prop. and generally you want to front load at the same weekly dose as you would use with your long esther. so run your prop at 500mg per week alongside your enan. until you run out

as for pct do nolva 40/40/20/20 and clomid 100/100/50/50 if you can handle it. some people dont tolerate clomid, but i have personally never had negative side effects

also you should check out the futures daily /fraud/ thread if you are into this kinda stuff...


Keto? by Shitting Sishsuck - Sat, 26 Nov 2016 01:42:56 EST ID:nhbnarmv No.93790 Ignore Report Reply Quick Reply
File: 1480142576950.png -(236744B / 231.20KB, 650x650) Thumbnail displayed, click image for full size. 236744
What does /ana/ think of keto? I personally have tried keto and lost a good 60 lbs over a period of a year I have cheated a few times but I am thinking of being extremely strict keto for a good 30 days and see if I can boost my results.

pic unrelated.
>>
Beatrice Noppermin - Sat, 26 Nov 2016 02:13:06 EST ID:a93t4xGK No.93791 Ignore Report Quick Reply
>>93790
thats the carb free one right? Well I cut carbs dramatically to lose some weight(see the thread with the hairy belly below) and I've since reintroduced some, but I feel much better and I don't need to eat many carbs really.

I think carbs are for people that work labor for 8+ hrs a day, which is not most people anymore


starting proper fitness by Lydia Trotstock - Tue, 08 Nov 2016 23:37:11 EST ID:a93t4xGK No.93765 Ignore Report Reply Quick Reply
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hey doods, so I'm getting into this fitness thing. I was not even maintaining good cardio or health generally until a few weeks ago. 28, 200lbs 5 foot 11. I drink weed and smoke alcohol maybe twice a week, four beers a week tops. pic is me, I'm a tradesman so I do have some good arm strength but little endurance. I also have pretty bad pelvic tilt/lordosis

started doing running, not high performance by any means and I'm slowly increasing freq/intensity/duration because I get shin splints and shit if I dont. also swimming probably once a week for up to an hour.

strength training so far has been some bodyweight stuff--three sets consisting of chinups, crunches, hip thrusts, pushups. roughly ten reps except for chinups which was maybe six, "forward handed" and "back handed" if you know what I mean.

sleep and hydration generally good, sometimes mildly dehydrated at night.

I also started on protein/creatine which is where I really don't know anything. taking 25g whey/creatine powder first thing in the morning and before bed. will take after a workout once I do my next one, waiting for doms to go away, it's been two days. 25g powder = 15g protein, 1.3g creatine mono, 4g carbs 1.5 g fat. mostly worried about creatine dosage/what I should take with it, that's why I'm not taking a lot. I have noticed much more energy generally and recovery in my run yesterday morning.

I'm kind of a filthy casual, so I don't want to dose my supplements too much if I'm not working out efficiently. any advice is welcome.
7 posts omitted. Click Reply to view.
>>
Frederick Crellyworth - Sun, 13 Nov 2016 05:24:59 EST ID:d15VMGls No.93780 Ignore Report Quick Reply
>>93779
Long term you want to replace that mcdonalds with something with half as many calories. Make sure you're actually enjoying some of the things you eat. Hell maybe not even halve it, just not a mcshite.

Personally I eat fewer meals, bigger with shitloads of veg. I eat breakfast late and dinner late, ideally you shouldn't eat dinner just before bed but I get like you. You have to resist temptation but also remove it. Personally my vice for the day most days is dark chocolate. Like 85% cocoa stuff. The joy of that stuff is I can suck on a piece and make it last fucking ages because it tastes so strong and it's low on carbs. 100g for example would be 550kcal, 22g of protein and 15g of carbs, 12g of fibre and the rest of the calories being fat.

Keep busy. If you keep snacking, keep stuff like pickled onions and gerkins in the house if you like them, or celery. If you eat an entire pack of celery or pickles in 2 days that's about 40kcal per day... REALLY fill up on low carb veg. The downside is you will shit often but it beats painfully squeezing out burning acid.
>>
Hedda Himmlemot - Sun, 13 Nov 2016 12:11:27 EST ID:a93t4xGK No.93781 Ignore Report Quick Reply
>>93780
I don't need to eat right before bed but maybe a shake an hour before bed should do the trick. Celery's not my favorite but I'll give it a shot. I've never really liked raw vegetables but salad is good. Pickles are good call. Dark chocolate is good for me too I had some here but I didn't feel like eating any yesterday.

Just slept 9 hours and woke up feeling good just a little hungry. Kind of unusual for me.
>>
Wesley Duckfuck - Mon, 14 Nov 2016 23:03:40 EST ID:a93t4xGK No.93783 Ignore Report Quick Reply
yesterday clocked out at 1400 cal and 130g protein, today was about 1900 and 150g. got the scale working(albeit a different one, but still digital so I trust it). 195 lbs, I think the last time I weight myself I was closer to 205. I'll check again in seven days. pants are getting loose too, but that could be partly bloat/gut getting smaller from less carbs.
Today was fairly tough, long day with an early start is bad for calories it seems. also more active generally. I miss banh mi, I miss pizza, I miss spring rolls and french fries...but I when I do eat a more normal meal it's fantastic and my skin/body feels great. maybe once I get down on weight a bit I can start bulking?

getting a gym membership this week so if anyone can recommend a good starter for gymming that would be cool. I'll still run a couple times a week if its suitable and swim once a week. the few strength training exercises seem to be topping out in their usefulness.
>>
Frederick Lightworth - Sat, 19 Nov 2016 11:48:40 EST ID:a93t4xGK No.93786 Ignore Report Quick Reply
holy shit the site works! so I made some adjustments to my calorie intake. I found that <1500k was pretty aggressive and I was losing weight faster than I thought was healthy. But I still build my meals around low cal/high protein/high fibre and I avoid carbs in the evening, only really allowing two servings of carbs, one after breakfast in a snack and one in a large lunch--helps let me take a later dinner. Might have a bit of a cheat once a week, but I feel good. Generally trying to step up my activity level to compensate a bit. weighed in at 191.5 this am but that is probably a "low". I'll probably weigh ~193 by the end of the day

Found this
http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0
Thoughts?
I'll start on week two tomorrow, I have good strength in some areas but not so much in others I'm sure, I'd like to start on the split day stuff. Running/walking/swimming has been good and usually done every second day. Not sure how I'll work that into strength training yet.
I have some really bad knots in my shoulder/neck muscles that I've been seeing a masseuse to have worked out. Posture and tension are causing this. I'll try to be cautious on shoulder exercises to try to help this. Generally just feel things out I guess. Going for a swim today, hopefully that helps a bit.
>>
Frederick Lightworth - Sat, 19 Nov 2016 11:57:02 EST ID:a93t4xGK No.93787 Ignore Report Quick Reply
ugh. post lost. making good headway. weighing approx. 193 right now. started eating a bit more calories but stepping up the activity to compensate somewhat
found this site for some basic training, thoughts? I'd like to start on the split days--week two
http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0

I also have some vicious knots in my shoulder/neck muscles, appears to be trap and rhomboid. I'll try to be careful when activating these muscles. still doing running maybe every second day and swimming once a week w/steam room. not sure how I'll work that into strength training yet.


where to start by I'll fist her - Tue, 01 Nov 2016 12:20:05 EST ID:JgQQK/Fm No.93751 Ignore Report Reply Quick Reply
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childhood friend wants to murder people. I need to be able to defend myself. I'm not sure where to start at the gym.. want to do an all around growth of muscles but not sure what else there is besides cardio and lifting?
4 posts omitted. Click Reply to view.
>>
Charlotte Gidgeshaw - Tue, 08 Nov 2016 02:25:12 EST ID:BujlyyBh No.93760 Ignore Report Quick Reply
>>93756
Take steroids and lift hard as fuck.
>>
Edwin Clurrygold - Tue, 08 Nov 2016 12:49:13 EST ID:OqB6bxPn No.93761 Ignore Report Quick Reply
>>93760
Either this or steroids and cardio, make sure you're actually running, climbing, jumping. Throw some legs training in for power. You could always just run the fuck away. Don't get me wrong, lifting is all well and good but if this guy comes at you with a shiv you didn't see you've got better odds booking it the other way than using your superior strength.
>>
Ian Songergold - Tue, 08 Nov 2016 13:32:10 EST ID:5lPZtfFe No.93762 Ignore Report Quick Reply
If you are doing it for the safety of your own life and can't have a gun, yeah take some roids, and do some strentgh routine at the gym (search for Start lifting).
Take some martial art course, i recommend Boxing, since it takes least time to learn the basics, buy yourself some weapon like a bow and arrow, and a axe and learn to use.

Alternatively, take the roids, buy a Claymore and a Kilt, paint all your body blue, and when he invades your house, you charge him as a huge Scottish.
>>
I'll fist her - Wed, 09 Nov 2016 13:33:55 EST ID:JgQQK/Fm No.93767 Ignore Report Quick Reply
>>93762
>buy a Claymore and a Kilt, paint all your body blue, and when he invades your house, you charge him as a huge Scottish.

lel

I'll probably go for the suggestion of boxing or some special form. I sleep with a knife and airsoft gun next to me and have a ninja sword, just in case. I think if he did come at me when I'm not at home I'd run for the hills.

thnx homies
>>
Edward Goodfuck - Thu, 10 Nov 2016 01:24:40 EST ID:5lPZtfFe No.93770 Ignore Report Quick Reply
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>>93767
Good luck man, i know how this shit sucks, been threatened before, now i have this bad habit of always keeping a knife near (im not in the usa), while in my house, you will survive it, be strong, and try to remain calm.

Try to learn your own house "strategy", things like: If he is going to break, from where it will be? How much time would it take for me to notice this and wake up? Is there a corner where i could ambush him before he noticed me? Do i have any escape routes?

Think traps, not literal traps, but i mean, things like leaving a small desk near the door, which he could not see in the dark and loudly kick it, stuff like this might serve you as an alarm.


21 days to lose weight for costume party by Matilda Sidgedig - Sun, 06 Nov 2016 23:56:27 EST ID:5lPZtfFe No.93758 Ignore Report Reply Quick Reply
File: 1478494587831.jpg -(114295B / 111.62KB, 400x540) Thumbnail displayed, click image for full size. 114295
Thats basically it, im gonna have a costume party 21 days from now, and my friend wants to do some comic, provocatic, group costume, thing is, i wanna cut down my weight if im gonna be exposed.
Thinking about the fact i have only 21 days, i thought about mixing IF + low carb, to lose water weight fast, i would probably use one week to slowly get into it, like making the eating time smaller, and the carb intake smaller, and then getting it more extreme on the next week, having a 6 hours eating time, and only taking carbs, pre and post workout.

What are you guys opinion on this? Whats a good way to lose a lot of water weight, and some weight in a small time?

I also could try albuterol and/or ephedrine.
>>
Archie Trotham - Mon, 07 Nov 2016 13:08:22 EST ID:OqB6bxPn No.93759 Ignore Report Quick Reply
>>93758
Water weight takes 10 days max. Most of that in the first week. Drop carbs and all that.

However 3 weeks is enough time to lose 3KG of fat which is enough weight that it will make a difference. Unless you are too fat for it to matter, or so thin losing that much is unhealthy and you don't need to lose it.

Run a 1000 calorie deficit. Loads of cardio. Do strength training anyway because while it won't make you big it might help you retain some muscle. After all you don't want to lose weight as much as lose unattractive bloat right? Don't fuck around. If you do a mild taper week you'll be a pound or two heavier. Just go all out. Make sure you get a decent amount of protein and also lots of low carb veg (some greens and carrots and shit) and a little (but not much) fruit.

3 Weeks is enough time that you can lose more than water weight, in fact you can probably double what you'd otherwise lose. Don't make yourself underweight, don't skip nutrients. Avoid drinking and other empty calories. Intermittent fasting isn't bad, I find once I start eating it's harder to stop and having a couple of meals is easier on a tight calorie budget as they can be well rounded not shit meals instead of 3 paltry ones.

I don't know your weight or if you're a man or woman or how much activity you do. You gotta work these out.
>>
Ian Songergold - Tue, 08 Nov 2016 15:19:31 EST ID:5lPZtfFe No.93763 Ignore Report Quick Reply
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>>93759
>how much you weight
94kgs, with a height of a little more tha 6 feet.
>man or woman
Man.
>how much activity
NEET, i do strentgh training four times a week, and like to do light cardio, like walking or skating on off days.

Also thanks man, this is really helpful advice here, i will stick to IF, because i have that thing of only feeling hungry after eating, so it helps me, a 1000 calories deficit sounds good, through im concerned about too much strentgh loss, i will keep my carb intake as mostly fruits and stuff like rice and lentils, or beans, and oats, pre workout.
>pic semi related, me but when i was around 90kgs
>>
Nicholas Fonkinhore - Thu, 10 Nov 2016 12:19:35 EST ID:d15VMGls No.93772 Ignore Report Quick Reply
>>93763
Remember, your body varies. If you feel weak as shit, eat a little more. Also carbs are... a thing but protein will help. If you're strength training you know you want to keep building muscle. Even if you're tearing it away faster than it builds, building it will help you in every way.

As for calories it's hard to know exactly but if you lay in bed all day you'll probably burn around 1900. Lifting doesn't burn a shit load of calories (though recovery does up that somewhat) but light cardio can add up. 1 mile at 3mph is 100 calories. If you're strolling to the shops it won't do much. If you walk 5 miles every day that's going to be telling. If you clean the house, twitch around, get up regularly, climb stairs that's going to make a difference. If you can push an extra 2 mile walk per day in, just a gentle one even that might help.

Look at some calculators, use a couple, make sure you are using them properly and get fairly consistent results.


Workout Routine by Esther Puvingfield - Mon, 24 Oct 2016 21:08:51 EST ID:GJ9aDp96 No.93741 Ignore Report Reply Quick Reply
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I just moved into an apartment complex with a gym and I want to get started working out. I'm 5' 8" 25 years old & 160 lbs. Today was my first day and I jogged a mile and a half then did some dumbbell lifting. I'm kind of lost, I haven't worked out since high school. I want to evenly workout arms, abs and legs and bulk up a little. Can anyone give me some tips on a good workout regimen?
>>
Betsy Drorringfid - Sun, 30 Oct 2016 06:40:40 EST ID:09XYfazx No.93749 Ignore Report Quick Reply
If they have barbells and squat racks do stronglifts 5x5. I'm a newb and a pleb but for a while I was making some progress with that.


Bike General by Simon Crollertitch - Fri, 30 Sep 2016 17:34:21 EST ID:p3gamIK/ No.93696 Ignore Report Reply Quick Reply
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Anyone here ride bikes?

XC? Offroad? Roadie? Track? Velo? Commuter?

How do you manage bike training and weight training?
1 posts and 1 images omitted. Click Reply to view.
>>
William Giddlegold - Mon, 03 Oct 2016 19:52:59 EST ID:p3gamIK/ No.93702 Ignore Report Quick Reply
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>>93699

Muay thai is a good base, strong core, lots of use of legs.

If money is not a concern then go for your pic related. If money is a concern, try out the bike in a store, but buy last years or maybe even an older model of the same line. The frame you posted is a good frame for someone who is new, it allows for a more relaxed riding position but you can get aero and race/ride with a group.

Some basic stuff is not to mash the pedals, as in keep your cadence high and the gear just high enough to move you without too much lactic acid buildup. So what you want is a good balance between mashing and spinning like crazy. Most people have a "natural" cadence which they are comfy with. Mine was 75 rpm when I first started but I've trained myself to slowly get to 95.

High cadence usually means less torque on the knee joint so keep those knees happy.

Get at least one pair of padded tights. Its a night and day difference. Bibs are better but way more expensive. Your sit bones and the skin on your bum still need to harden up a bit but padded shorts go a long way in helping.

Clipless pedals and cycling specific shoes with cleats are a game changer. You go from utilizing only your quads to hams, calves and even the muscles around your shin. You produce more power with wayyy less work.

If you wanna train outdoors get Strava on your phone and use it was a free way to get data on speed. I like to do that as well as use a trainer indoors with various sensors so that I can get accurate data on power, cadence, heart rate etc. Its not needed at all but very helpful in structuring training and making progress.
Comment too long. Click here to view the full text.
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William Giddlegold - Mon, 03 Oct 2016 19:57:02 EST ID:p3gamIK/ No.93703 Ignore Report Quick Reply
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>>93699

Fuck I forgot, sizing and fit are more important than brand name. Make sure you spend some time in a store trying out a few bikes to see what is best for your body shape. Not just how long your legs are but also your torso length and arm wingspan in relation to your leg length.

When i first started I bought a bike too small for me (I have a short torso medium wingspan and long legs) and nearly quit because of knee pain. Dont be like me. Take some time and try out different brands and even different lines of models for different brands. These are not one size fits all kinda things, esp if you use it for performance based events.

nb
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Frederick Clinninglod - Tue, 04 Oct 2016 13:40:47 EST ID:VwPEoZ4H No.93707 Ignore Report Quick Reply
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>>93696

Commuter here. I manage by not biking to the gym on leg day. I've been a commuter before I started lifting, and I am glad I did because all of that lower body work REALLY made my commutes easier. I'm not competing in BB, OWL or PL so I don't really care or think about the whole "but cardio kills yer gains brah" stuff. The heavier I squat, the heavier I deadlift, the easier it is to crush those hills. And I like to go faster.

that said, never let it be said that cyclists can't get leg gains, even if you're not a supermutant like Robert Forstemann here.
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Jarvis Gudgemune - Wed, 05 Oct 2016 19:22:57 EST ID:cA9d5MtU No.93709 Ignore Report Quick Reply
>>93703

Thanks a lot for your reply!
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Lillian Hubblemodge - Sat, 29 Oct 2016 15:59:52 EST ID:Z/RoOxAa No.93748 Ignore Report Quick Reply
I have a 21 speed mountain bike, but I do more long distance with it than mountain biking. I haven't gone biking for a few months because I've been trying to gain weight and build muscle, but when I do bike I usually go for 20-30 miles on the greenway, or 2-3 miles on the off-road trails.


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