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Weight lose :'D by Sophie Dragglemadge - Sun, 19 Mar 2017 16:18:11 EST ID:0GueGv8D No.94005 Ignore Report Reply Quick Reply
File: 1489954691183.jpg -(14050B / 13.72KB, 600x338) Thumbnail displayed, click image for full size. 14050
How do you control your hunger? Give me your secrets please. I need to lose weight as fast as possible. Thank youuu.
1 posts omitted. Click Reply to view.
>>
James Shittingwell - Tue, 21 Mar 2017 20:31:41 EST ID:L1txwjLH No.94011 Ignore Report Quick Reply
dont buy food to eat

cold water with lemon juice

coffee

oh, the surefire way to stop, is Willpower
>>
Cornelius Tillingworth - Fri, 24 Mar 2017 11:45:45 EST ID:R5n4Vmr6 No.94017 Ignore Report Quick Reply
get depressed
>>
Beatrice Sendlegold - Tue, 28 Mar 2017 14:52:34 EST ID:OZyeqyTs No.94022 Ignore Report Quick Reply
>>94017
That can fail. Personally I binge eat when miserable.
>>
Eugene Blammledale - Sun, 23 Apr 2017 05:20:01 EST ID:zcRB0EdU No.94120 Ignore Report Quick Reply
>>94005
Avoid carbs completely unless they are in broccoli or cauliflower form.

If you don't want to go full keto eat some whole fruit. Not dried, not juice, not in a smoothie, actual whole apples and oranges and shit. No grapes tho those things are little sugar bombs.

And basically you don't control your hunger, you just be hungry and you remain sitting still in your computer chair. There will be that part of your brain that has decided you're about to go to mcdonalds (or whatever) and it's already thinking about getting in the car. Let it think its won. Eventually it will be time to sleep and you won't have gone and you will have won for the day.
>>
William Greenfoot - Sun, 23 Apr 2017 12:33:03 EST ID:DivTUQx9 No.94122 Ignore Report Quick Reply
>>94005
power walk on a treadmill daily


Calorie Intake by Matilda Dambleway - Fri, 14 Apr 2017 08:11:12 EST ID:D+yWJEAx No.94098 Ignore Report Reply Quick Reply
File: 1492171872237.gif -(3223815B / 3.07MB, 200x200) Thumbnail displayed, click image for full size. 3223815
I have started fully commenting at the gym for about 2 months now and I go 4 times a week for weights and then 1 day for cardio. I have seen some impressive initial gains and have lost a little fat (I wasn't exactly fat to begin with but I wasn't lean if that makes sense)

The problem I am having is gauging how many calories I should take daily.
I am 5'11 and weigh 85KG right now, and I would suggest I have something like 18% body fat.
I work out solid 1 hour weight sessions 4 times a week and then cardio 1 time. The thing is that I work online and so I am at a computer 10 hours a day. I try to take a break every hour or so to walk around for 5 mins, do squats or pushups, but yeah that is my activity.

If I use online calculators it says things like take in around 2,900 calories for maintenance!

If I take my total calories for today:
>half of a whole chicken with squash, peas, carrots and potato
>oatmeal with berries
>banana
>Thai green curry and rice

I am not even meeting that, but it seems to much for my metabolism.. I am conflicted and don't want to put on weight but also of course don't want to lose muscle. Any advice?
2 posts omitted. Click Reply to view.
>>
Sidney Billingham - Sat, 15 Apr 2017 21:21:34 EST ID:jf7oW54O No.94103 Ignore Report Quick Reply
>>94098
East less clean food or it will be hard to get enough sheer matter in you to amount to your calorie intake
>>
Hannah Chellylodge - Sun, 16 Apr 2017 10:08:41 EST ID:TeT2jw52 No.94104 Ignore Report Quick Reply
>>94103
What would you suggest? The thing is that I cannot take in so much oils and fried foods due to a skin condition, there must be some foods that are calorie rich foods that are not so shitty for your health
>>
Cyril Drublingridge - Wed, 19 Apr 2017 12:45:35 EST ID:7x16C/ow No.94113 Ignore Report Quick Reply
>>94104
do you have a liver or galbladder dysfunction?

otherwise grains, pastas are sources of carbs.

butter and cholesterol is good for you laddie
>>
Nicholas Sibbleson - Thu, 20 Apr 2017 06:27:11 EST ID:X8F/XZrt No.94114 Ignore Report Quick Reply
>>94113
psoriasis which effectively is a gut / autoimmune dealio, kinda sucks.

I have gotten onto using peanut butter in my oats and a few other things this week
>>
Archie Cockledirk - Fri, 21 Apr 2017 16:42:27 EST ID:7x16C/ow No.94117 Ignore Report Quick Reply
>>94114
well then the process is to find foods that do not aggrivate your disorder and utilize them without going overboard.

That is for you determine, but you can see how it is not impossible.

I'm sure online resources can list some foods that are safe, try the psoriasis forums.


Workout Help by Twisty McNipples - Tue, 20 Dec 2016 03:28:32 EST ID:6WzFOew+ No.93810 Ignore Report Reply Quick Reply
File: 1482222512049.jpg -(103723B / 101.29KB, 768x1024) Thumbnail displayed, click image for full size. 103723
Currently seeking a routine / workout schedule that works out everything in the core.

Can /ana/ help me build a beginner's core routine?
>>
Barnaby Chollerworth - Sat, 31 Dec 2016 13:15:38 EST ID:XsYNARfa No.93817 Ignore Report Quick Reply
>>93810
No
>>
Jenny Duckridge - Sun, 01 Jan 2017 14:06:13 EST ID:vJyR/1M4 No.93818 Ignore Report Quick Reply
Try Pilates.
>>
John Bemmerfudge - Mon, 02 Jan 2017 01:32:36 EST ID:DREjozhZ No.93820 Ignore Report Quick Reply
3x5 deadlifts Monday/Friday
5x10 ab wheel rollouts Monday/Wednesday/Friday

there ya go
>>
Martha Soshwater - Tue, 18 Apr 2017 01:17:28 EST ID:7KI07A0o No.94109 Ignore Report Quick Reply
on da strenf ah heh *clack*


Testosterone boosters by Isabella Broddleforth - Mon, 17 Apr 2017 12:54:04 EST ID:p5ns6P4O No.94107 Ignore Report Reply Quick Reply
File: 1492448044647.png -(464473B / 453.59KB, 1080x1097) Thumbnail displayed, click image for full size. 464473
27 y/o male here

What are the pros/cons if i went to my local super market snd picked up some of these??

Are these considered HGH/steroids?
>>
Alice Lightfuck - Mon, 17 Apr 2017 13:29:24 EST ID:5lPZtfFe No.94108 Ignore Report Quick Reply
1492450164944.jpg -(152497B / 148.92KB, 1200x1200) Thumbnail displayed, click image for full size.
There may be some exceptions, but if you are eating, resting and working out okay, most test boosters won't do shit, and the ones that do, tend to come with all the problems associated with roiding, with almost no benefits.
Im not saying you should do roids, but if you're gonna put your body at risk, at least do for something worth it.
Good nutrition and sleeping patterns may be boring, but it is your best ally as a natural.


Effective kettlebell routine by Reuben Pittman - Tue, 11 Apr 2017 09:55:50 EST ID:aoTH048U No.94082 Ignore Report Reply Quick Reply
File: 1491918950185.jpg -(23371B / 22.82KB, 280x400) Thumbnail displayed, click image for full size. 23371
Hey guys so I bought a kettlebell not so long ago and have been using it about 3 times a week. I would like to do more, but drinking & drugs plus the ensuing hangover often gets in the way.

Anyways I'd like to build muscle all over, particularly the pecs, abs and arms but as I say I'd like a balanced muscle build. I've been doing some guys work out on Youtube but I'd like to hear what you guys think are the most effective kettlebell exercises and how many reps, how often, etc I should do to build muscle.

I have a small belly (all dat beer) but I'm not fat or even chubby, would love to turn it into a 6 pack. I eat quite a lot of food as I have a huge appetite and also constantly have the munchies so I don't think calorie intake is an issue. I'm not looking to get super ripped, but something like pic related would be sweet.

Thanks!
5 posts omitted. Click Reply to view.
>>
Hedda Grimwill - Thu, 13 Apr 2017 20:44:21 EST ID:7x16C/ow No.94094 Ignore Report Quick Reply
>>94093
then the volume and stimulus from anything, dumbbell of KB at X weight, you will need more stimulus to gain weight, I.E heavier weights. So I am saying it can take oyu far, but with proper diet and programming you will outgrow it very quickly
>>
Eugene Duckson - Thu, 13 Apr 2017 22:07:31 EST ID:aoTH048U No.94095 Ignore Report Quick Reply
1492135651211.jpg -(69436B / 67.81KB, 640x960) Thumbnail displayed, click image for full size.
>>94094
So what exactly are you recommending then
>>
Hedda Grimwill - Fri, 14 Apr 2017 04:27:11 EST ID:7x16C/ow No.94096 Ignore Report Quick Reply
>>94095
a gym membership or buying a barbell system

it is the easiest way to increase stimulus

for now

5 sumo deadlift 5xX
pull up 5xX
KB swing 5xA lot
KB row 5xX
KB calf extension 5x a lot


Comment too long. Click here to view the full text.
>>
Eugene Duckson - Fri, 14 Apr 2017 08:21:50 EST ID:aoTH048U No.94100 Ignore Report Quick Reply
>>94096
Ok, thanks. I looked into a barbell but I don't really have €50 at the moment and won't in the near future. However my housemate is getting gym membership soon and said that he's allowed to bring 1 person with him every time he goes so hopefully I'll be using that soon.

So do you recommend doing all those exercises in one session? 3-4 times a week?
>>
John Blunningforth - Sat, 15 Apr 2017 00:56:34 EST ID:7x16C/ow No.94102 Ignore Report Quick Reply
>>94100
each spacing is a day

rest a day in between

im being short, so ask more questions,


Fast Weight Lose? by Matilda Greenfoot - Sat, 25 Mar 2017 22:38:28 EST ID:6pn5V0Ck No.94018 Ignore Report Reply Quick Reply
File: 1490495908662.jpg -(883452B / 862.75KB, 1000x1296) Thumbnail displayed, click image for full size. 883452
5'8 190lbs, 25y/o, male
Wanna get down to 150 or some shit over the summer.

Best methods?

Thought of oral amphetamines, but might be doing some job seeking soon.

1200 cal diet?

Need to get my bike put back together after beating it to shit last years rides. But how much biking would I need to burn that?
3 posts and 1 images omitted. Click Reply to view.
>>
Hugh Ballylatch - Wed, 29 Mar 2017 22:17:02 EST ID:6pn5V0Ck No.94023 Ignore Report Quick Reply
>>94021

Yeah, I should count cals better. To be truthful if I lived alone I'd be rail thin from being cheap to buy food.

>>94019

Will give it a try.
>>
Angus Bronkindale - Sat, 08 Apr 2017 11:59:21 EST ID:F/adbwiG No.94060 Ignore Report Quick Reply
>>94019
low GI foods don't do that.
Its insulin spike now versus insulin spike later.

the only way to lose weight is to intake less energy than you expend.
>>
Fucking Harrydad - Wed, 12 Apr 2017 11:34:04 EST ID:JXZTuse3 No.94086 Ignore Report Quick Reply
1492011244406.gif -(2057064B / 1.96MB, 444x478) Thumbnail displayed, click image for full size.
>>94018
>>
Charlotte Mongertudge - Wed, 12 Apr 2017 14:15:37 EST ID:6o3aaAeW No.94087 Ignore Report Quick Reply
>>94060
>insulin spike now vs insulin spike later
No, that's not how it works at all.
There is no insulin spike. We're talking about a slow, constant energy feed. We're talking about higher levels of satiation throughout the day as well as higher levels of energy for multiple hours. Even if you don't take advantage of this, your body will.

I'm just tired of this 'less in, more out' one-size-fits-all approach to fitness.
Because, let's be real here, none of us are actually trying to 'lose weight'. That's a mistake.
What we're all really trying to do is convert fat cells into muscles. If OP is 180 pounds now and has a beer belly and then in a year from now he's 180 pounds of ripped muscle, he didn't lose any weight, yet he achieved all his goals.
>>
Samuel Binkinchuck - Thu, 13 Apr 2017 00:45:59 EST ID:7x16C/ow No.94090 Ignore Report Quick Reply
>>94087
I come back to this board after years of working as a trainer, physical therapist, and competative weightlifter and powerlifter and cannot tell if people are trolling anymore.

youre entire post is wrong and you should feel bad.

losing weight means losing fat.

Of course gaining muscle is the goal.

this doesn't debunk the idea that eating at a caloric deficit allows for weight loss.

Just stop.


My Fitness life after Heart Surgery. by The 1st Fuzzy - Sun, 02 Apr 2017 18:15:00 EST ID:TsW1Ty5D No.94033 Ignore Report Reply Quick Reply
File: 1491171300703.jpg -(7187B / 7.02KB, 200x150) Thumbnail displayed, click image for full size. 7187
First lets be clear here, I am high as I am writing this but what I say is the truth.

3 Years ago I had my major Heart Surgery that kinda saved my life and gave me a 2nd chance for life, but not without its challenges into having that good life 2nd chance.

Halfway during Recovery from the Surgery my back gave out and I lost all the muscle strength in my back. It kinda hurt like when I was trying to walk because it felt like a steel bar was on my back. And after 6 (can't spell) Chiropractors (all good, auto correct!) I started physical therapy.

They tested my will and my strength and pushed it to its limit and maybe even past that. After 3 times a week for 6 months I had finally graduated my physical therapy, I just wish my grandmother could of been here because she passed December of last year. But Shes watching over me now and I promised her to forgive the people that have hurt me in my life and to always make sure I am trying to better myself.

So even before she passed I started my own little workout to only last one hour for each day. I started with lifting a water jug over my head from my waist with my arms all the way down to my legs 25 times at times then over time I am now to 200 times. But the water jug broke and now I am using my chair stool that has a nice padded side to it so if I get too out of it I can rest it on my chest that has my heart surgery scar on it for a bit then carry on. Anyways I lay on the floor and lift that up about 30 times now. After that I do bridging that is like a crab walk but with no walk and just moving your hips up with your legs. I do those 100 times each with holding for 5 seconds each time I go up.

Doctors say my spinal disk is being slowly fused with my hip bone.

Anyways what do you think?
>>
Cedric Mazzleham - Sun, 02 Apr 2017 20:55:16 EST ID:jf7oW54O No.94034 Ignore Report Quick Reply
>>94033
200 is too many reps maybe. Im still studying to be a personal trainer, but you want to build muscle without wearing out anything too much. I personally like more weight in reps of 15-20 only 1-2 sets.
>>
Angus Bronkindale - Sat, 08 Apr 2017 11:57:24 EST ID:F/adbwiG No.94059 Ignore Report Quick Reply
>>94034
anything above 15 is cardio.

you are using oxidative phosphorlation energy systems, which is basically fat for energy....which is cardio

if you want to build muscle...
>you must increase volume
>people who increase strength increase volume better than those who dont
>people who train for strength have genetic markers that indicate higher rates of hypertrophy
>people who train for strength have higher rates of myoprotein synthesis
>people who train for strength have more markers indicating more muscle damage
>people who train for strength have more testosterone, igf-1, GH, and lower cortisol than those who train high reps

you are basically telling this person to do cardio with weights.


Bulking? by Isabella Droblingway - Wed, 29 Mar 2017 22:18:56 EST ID:dist2LGw No.94024 Ignore Report Reply Quick Reply
File: 1490840336582.gif -(4358117B / 4.16MB, 360x268) Thumbnail displayed, click image for full size. 4358117
Hi. 5'10 135lbs. I want to bulk up and get jacked son. I currently have two 35lb dumbells but thats it. I don't care for gyms because I can't stand being around people. What can I buy to get j4cked at home? The most cost effective route is...kettlebells? Thanks

Pic related joey diaz
>>
Nigel Soppershit - Sun, 02 Apr 2017 00:09:29 EST ID:jf7oW54O No.94031 Ignore Report Quick Reply
>>94024
Spend all your money on food. Seriously eat like 4000 calories on your lifting days (3 days rest between) then cut on your ab and cardio day (4 days in between)
Sleep well, learn more kinds of pushups. Always do 15 reps of better, never do sets of 3. Try to be creative
>>
Nigel Soppershit - Sun, 02 Apr 2017 00:11:42 EST ID:jf7oW54O No.94032 Ignore Report Quick Reply
>>94024
Also try prayer presses (google it)
The formula though is Food + Lift + Rest x Repetition / Time + Patience = Gains
>>
Jenny Denningtore - Mon, 10 Apr 2017 20:54:05 EST ID:ms0P5MFN No.94077 Ignore Report Quick Reply
Get adjustable dumbells with a couple of plates. The variety in resistance will literally give you dozens of workouts to do.

Also: curl, bench, squat


Decent Shake Brands? by Lydia Bammleford - Fri, 31 Mar 2017 22:35:04 EST ID:6pn5V0Ck No.94026 Ignore Report Reply Quick Reply
File: 1491014104084.jpg -(1071062B / 1.02MB, 3264x2448) Thumbnail displayed, click image for full size. 1071062
Can't say I've ever done shakes. The only one I have experience with is that pyramid scam one my mother use to get a long time ago. Herbalife or such. Was really clumpy.

What brands have choice flavors, consistency, and actual nutrition?
>>
Hannah Suffingstone - Sat, 01 Apr 2017 06:56:57 EST ID:5v9Tphji No.94027 Ignore Report Quick Reply
>>94026
What do you want to achieve?

What plan (shake or no) is good is entirely goal dependent. Unless you're bulking up and want protein powder shakes I don't know if any shakes are actually worth it for "meal replacement" though.
>>
George Fuckingwater - Sat, 01 Apr 2017 17:04:44 EST ID:KomHNiS5 No.94028 Ignore Report Quick Reply
>>94027

Optimum Nutrition Gold Standard protein powder is a good place to start.
>>
Lydia Bammleford - Sat, 01 Apr 2017 19:10:22 EST ID:6pn5V0Ck No.94029 Ignore Report Quick Reply
>>94027

Well I have a habit of not eating till dinner, which is probably not a good way of going about things. Left over habit from being a drunkorexic living on beer and liquor.
Some sort of 'food' would probably help.
>>
Nigel Soppershit - Sun, 02 Apr 2017 00:07:04 EST ID:jf7oW54O No.94030 Ignore Report Quick Reply
>>94026
Here this will help
https://www.youtube.com/watch?v=RBc9wZkto1I


Motivation and Discipline by Shit Gillerworth - Mon, 20 Mar 2017 18:38:58 EST ID:ELflVFxy No.94006 Ignore Report Reply Quick Reply
File: 1490049538960.jpg -(75417B / 73.65KB, 1024x768) Thumbnail displayed, click image for full size. 75417
I struggle with depression and PTSD. Working out helps me feel way better. The problem is actually getting off the couch and doing it. I usually just lay around before and after work scrolling my phone. The only thing that helps me get my ass up sometimes is putting on work out music, or reading this board or different /fit sites. I know if I could just start a schedule every day I would be feeling better in general and better about my body, but I just can't fuckin do it. Right now I'm just doing a few sets of core / cardio stuff like twice a week.
How do y'all get going when you just can't even
>>
Angus Bungold - Tue, 21 Mar 2017 22:44:35 EST ID:NpRb+ez4 No.94012 Ignore Report Quick Reply
Do you have a gym membership? Go right after youre off and don't go home first to even be tempted to not do anything. If you don't have a membership, maybe go to a park right after work or asap so you can make sure you do it. Also getting a workout buddy helps a lot so you can be motivated and it will be harder to bail
>>
James Shittingwell - Tue, 21 Mar 2017 23:12:51 EST ID:L1txwjLH No.94013 Ignore Report Quick Reply
after a while your body literally physically needs exercise or you get a form of depression associated with inactivity following consistent normal activity.

until then, you go to infintiy8oleg's YT channel or simply think about WHY YOU WANT IT
>>
Oliver Cizzleford - Wed, 22 Mar 2017 12:11:43 EST ID:Fhb64Xlc No.94014 Ignore Report Quick Reply
Eat clen and tren hard.

Or order 66 by the pissening sith lord.


2 Questions by Edwin Chonnermun - Thu, 02 Mar 2017 21:12:52 EST ID:/pxVWlRC No.93979 Ignore Report Reply Quick Reply
File: 1488507172601.png -(490046B / 478.56KB, 510x858) Thumbnail displayed, click image for full size. 490046
I have 2 questions about working out.

  1. What would be the best formal for reps and sets in the gym? Currently lets takes hammer curls as an example. I would like like 3 sets of 10 reps and then up the weight and do 3 more sets. I have heard of people doing same weight sets but with reps of like 12, 10, 10, 8, 6 or I have seen people do a set with all of the same reps but the weight starts off a little lighter, then goes up with each set and then back down to the starting weight over 6-8 sets. I know it may be different for each exercise, but what do you do?

The other question is not technical. I used to workout at home solely until I found aa gym in my area (moved to a developing nation back in 2010 lol) and prior to going to the gym my gains were slow as hell. Now I have been going for only 4 weeks, my body has changed already in a big way, it's crazy. At home I found it hard to workout for more then 30-40 minutes but at the gym it gets around to 1 hour and I wanna do more, but stop myself as at my level it probably will be counter productive. So why is it so much easier to push yourself at the gym, and have you found this yourself?
4 posts omitted. Click Reply to view.
>>
Caroline Chandlenork - Fri, 10 Mar 2017 04:49:12 EST ID:XrjKMJN8 No.93991 Ignore Report Quick Reply
1489139352930.png -(122023B / 119.16KB, 450x800) Thumbnail displayed, click image for full size.
>>93989
See the thing is I looked through many split routines and I found 1 that works for me, however there are 2 days close together where one day it is chest, triceps and shoulders, then the next it is biceps and back. I was thinking if I should swap the back and biceps with abs and legs? Pic related, week 2, today in fact I did biceps and back.
>>
Basil Mingerlotch - Fri, 17 Mar 2017 18:40:39 EST ID:L1txwjLH No.93996 Ignore Report Quick Reply
>>93991
your chest and back recover at a faster rate of 1x-2x/week.

splits and loading your body full of volume 1-2x a week is just inferior and retarded.

its like masturbating tbh, youll cap out your gains after 6 weeks
>>
Matilda Pottingwell - Sat, 18 Mar 2017 07:31:36 EST ID:6Hmdgzmf No.93997 Ignore Report Quick Reply
>>93996
sources, evidence and elaboration. I have read evidence that the working the same muscle group twice a week is not counterproductive, and actually can be superior than a bro-split
>>
Cedric Blisslebire - Sat, 18 Mar 2017 23:44:06 EST ID:L1txwjLH No.94001 Ignore Report Quick Reply
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>>93997
That's exactly what I'm suggesting

where did that not come across?
>>
Cedric Blisslebire - Sat, 18 Mar 2017 23:48:09 EST ID:L1txwjLH No.94002 Ignore Report Quick Reply
1489895289371.png -(70844B / 69.18KB, 920x632) Thumbnail displayed, click image for full size.
>>94001


The horrible new year resolutioners rush! by Nyk Syk Psyco - Tue, 10 Jan 2017 06:41:20 EST ID:etJwkPDv No.93831 Ignore Report Reply Quick Reply
File: 1484048480733.png -(711004B / 694.34KB, 1024x512) Thumbnail displayed, click image for full size. 711004
Ah new year, new beginnings (Or at least that's what most say)

3 Months down the line only a few committed will be seen in the gym at the squat rack.

I just wish these people who commit to their fitness lifestyle remain committed for once in there life!!!
>>
Lillian Huggleway - Thu, 12 Jan 2017 13:10:27 EST ID:U2Bfen3p No.93836 Ignore Report Quick Reply
My gym was actually a ghost town today. A PT who works there said it was because all the college kids are back in school now. Still that petite hottie with a totally flat chest and tiny butt was there, thank Allah.
>>
Dumpf2017 - Tue, 24 Jan 2017 05:17:27 EST ID:DoiSArT2 No.93870 Ignore Report Quick Reply
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Do you even lift?
>>
Henry Sondershaw - Sun, 12 Mar 2017 07:26:26 EST ID:fyXfrgOl No.93994 Ignore Report Quick Reply
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March Forth and Run


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