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Becoming a better me by Oliver Dinderson - Sun, 10 Jul 2016 05:22:06 EST ID:GJDziADo No.93531 Ignore Report Reply Quick Reply
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Sup, /ana/. First time posting on this board.

25 yo male. Trying to become a better version of myself this year. Spent over 4 years addicted to benzodiazepines, they changed my personality, they destroyed my personal relationships and lost me jobs because I couldn't control myself with how much I took. I was an absolute waste of space, I stole from people I care about and I almost lost died so many times. I've been clean for nearly 6 months and I'm proud as fuck.

Stuff's been getting better since I quit. Sure I'm unemployed and I don't have a girlfriend anymore, but I've learnt to drive and I'm on the brink of getting my license. Even got a tidy car lined up. I started hitting the gym a while back with a friend who's got a setup at his house. The adrenaline rush was new to me and I enjoyed feeling like I was getting stronger. But he stopped inviting me and I did nothing to replace the exercise so the muscle I put on went away.

I don't have the cash to join a real gym right now. But I do have access to the place in my picture. It's an outdoor gym full of machines that utilise your bodyweight, it was built 1/4 mile from me years ago and nobody ever uses it.

Right now, at home I focus on my abs. I will do the following exercises daily unless I wake up with sore muscles in which case I'll let the sore ones recover for a day or two. 40 pressups, 50 situps, 20 bicycle crunch reps, and 20 spiderman plank crunch reps. While I feel like it's helping to tone me up, I don't feel like it's enough as I'm yet to get a sore abdomen from doing it. What are some of your ab routines?

At the outdoor gym, I haven't really got a routine together yet. I went there the other day and exerted myself a little too much on a machine that works your back and shoulder muscles, as well as your triceps. All those muscles were incredibly sore the next morning and still are a little bit now. There's that machine, as well as a chest press, leg press, dip bar, pull up bar. It's got more or less everything I should need. I was hoping you guys could help me work out an effective routine for myself, as I know it's good to only focus on two major muscl…
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Fuck Woddlestock - Sun, 10 Jul 2016 09:37:43 EST ID:kd45BP9d No.93532 Ignore Report Quick Reply
Okay there's people who know more than me but getting the ball rolling.

If your muscles are sore you didn't really over exert yourself. If you've actually injured yourself you'd know. What you likely got was DOMS which is a result of pushing a muscle that you rarely use hard and is caused by the muscle repairing itself (and making itself stronger). As a rule of thumb if you're getting DOMS then your frequency should just be "Go back when you aren't sore any more". However if you regularly exercise those muscles they will stop getting sore even as they progress. So don't take "No soreness" as "no improvement". Look for what your limits do.

As far as numbers go, if you're doing absolutely tonnes in one go you're just burning energy at that point. People will tell you it's anywhere between 3x10 and 5x10 but if you can do more than 30 in one go, odds are you should try to increase the resistance/weight if you can safely do so.

For a lot (thought not all) of those bodyweight machines carrying a weighted backpack might help when you're getting to that point. Again this will vary with the machine, i've seen some of them where a backpack wouldn't impede motion or hell you could even just have it in the seat with you and it'd increase the load and some where weight distributed badly would hurt you. It's probably better to play it safe. If you can do the bodyweight machines well you're be fairly fit, and you will have a great basis for going to the gym, it'd be better to "settle" there for a few months before you can afford gym fees than to injure yourself and never be the same again but there's definitely machines you could load extra weight on to.

My understanding of creatine is it allows you to hold more water and thus increases endurance and how hard you can push yourself, just taking it doesn't do much so don't just consume it for the sake of it. Only take it when you are going to go use the outdoor gym for example.

For pullups if you can do any multiple of them that is enough. I do 3 sets of 5-7 towards the end of my routine so it's not reflective of what I can …
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Frederick Suddledet - Thu, 14 Jul 2016 18:54:13 EST ID:vX3IzleP No.93534 Ignore Report Quick Reply
Fix your posture.
Learn how to tilt your pelvis and controll your scapula.
Do side planks, do them hard.

Weird shit going on with my throat by Oliver Murdspear - Tue, 05 Jul 2016 00:03:46 EST ID:BsTUGGu3 No.93513 Locked Ignore Report Reply Quick Reply
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I can't figure out what's wrong with me but I have some sort of weird thing going on with my throat, it could be related to my anxiety disorder. I can't figure it out.

At random times my throat will feel like it's closing up, I can kind of feel mucus or something stuck in the back of my throat and nose. Sometimes it's so bad I actually feel like I'm dying.

It's happened in the past but one night I decided to smoke a piece of moldy, old weed I found under a blanket. It gave me an irritated throat the doctor said, but wasn't anything serious.

Since them I only smoked once after a week, but it happened again and I quit for good.

Some days it doesn't happen at all and others it feels like I'm being strangled for hours on end. Yesterday I was find, but tonight it came around again randomly at 9pm... I can't figure out what the fuck it is and it's really scaring me. I'm going to go to the doctor tomorrow to see what they think, but I don't know if it's just my anxiety disorder causing my mind to play tricks on me. Once I took a ton of Klonopin and it didn't go away so I feel like it may be some sort of leak... Mucinex doesn't seem to do anything and sometimes it's accompanied with a deep, hacking cough, after which I spit out my phlem.

Thoughts? This shit is psyching me out.
Thread has been locked
Thread was locked by: C_Higgy
Reason: /med/
Edward Peshforth - Sat, 09 Jul 2016 03:19:03 EST ID:NpRb+ez4 No.93528 Ignore Report Quick Reply
You could be allergic to something and are having an allergic reaction. Or maybe you have asthma. If you're going to the doctor just get a bunch of tests done. They'll be able to tell you far more than us

Pull ups. by Pentagon - Wed, 15 Jun 2016 07:06:21 EST ID:/xU/o6s4 No.93444 Ignore Report Reply Quick Reply
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Any exercises you guys know to improve pull ups? I can only do 1 or 2 and can't keep my lower body still. I have tried a flexed arm hang at a 90° angle and fully contracted arms as exercises.
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benzobro - Fri, 17 Jun 2016 16:42:42 EST ID:50cjCxdn No.93455 Ignore Report Quick Reply
if you want to improve pullups, you gotta develop your traps, lats and rear delts. I'd recommend doing 3 sets of 8 reps on Lat Cable Pulldowns, same thing on Cable Rows (use a close grip and be sure not to bend your knees too much, pull the cable toward you until it hits the sternum)

Some good secondary exercises would be Rear Flys (use the pec fly machines, adjust the handles so that you sit FACING the machine and can do rear delt flyes) and also bent over dumbbell rows (one hand dumbbell rows obvs) are also great for developing the mucsles you need to start hammering out pullup!

I was in the same boat as you 4 months ago, >>93453 and >>93454 are me now and I can pump out like 8 pull ups now holding a 40lb dumbbell between my legs!
Eugene Pellymeck - Sat, 18 Jun 2016 18:13:33 EST ID:Q7DgWMvx No.93459 Ignore Report Quick Reply
I couldn't do a single one back in the day when I started training, can do them uneven by now. The key as in any calisthenic is progression from easier exercises to more complex ones. The pull-up can be hard if you're too heavy or weak, and unlike push-ups many untrained people can't perform them at all.
In CC and fitness666 there's described an exercise in which you lay under a table and raise yourself by hanging from the laterals of it. It's easier than a push-up because your feet are always in contact with the floor, but it's harder than it looks and you'll start developing stronger back, biceps and forearms. Try doing those and when you can do 6 series of 10 you'll be able to perform way better push-ups than now, believe me.
Hamilton Blathercocke - Wed, 22 Jun 2016 17:30:56 EST ID:jk7VI1qE No.93483 Ignore Report Quick Reply
-Buy a resistance band to make pull-ups easier
-Do negatives
  • do the amount you can until that amount increases

If your only goal is doing more pull-ups these are the only three answers worth listening to.

Source- could do 4 pull-ups and can now do 25+
Nell Fiddlegold - Wed, 06 Jul 2016 09:40:17 EST ID:FsQkGdLp No.93519 Ignore Report Quick Reply
Push ups (with protracted and depressed scapulae).
Arch body holds (with total contracted glutes)
Hanging scapula shrugs (do them slow and controlled)
Edward Peshforth - Sat, 09 Jul 2016 03:14:58 EST ID:NpRb+ez4 No.93527 Ignore Report Quick Reply
I'm am going to assume you go to the gym and lift weights too. With that being said you obviously work out your back and biceps besides doing pull ups. Hit your lat pull downs, row machine, reverse fly, biceps, and whatever else on top of doing pull ups.
I personally was like you and was never able to improve in the amount I could do. I would try different techniques and regiments and the amount would either never go up or very gradually go up. UNTIL... I would pick a number of pull ups I wanted to hit that day when in the gym and no matter what before I left I would do that many. So initially my number was 30. If I didn't get 30 in 5 sets or less, the next time I would work out my back and biceps I would aim for 30 again and aim for 5 sets or less. Once I did that I would go up to 40, then 50, etc.

I always start with pull ups and do 3 sets, then go do another exercise or two and come back, do another set, go do another work out, come back, etc. Til I hit the number I wanted to for that day. The amount in a row I could do went up quickly. I went from only being able to do 10 in a row to up to 17 in a span of 3 months (and not to mention I am not the most consist person either when it comes to working out, so no doubt I could of moved up faster). My goal is to be able to do 20 in a row. I have no doubt I can achieve that before the month is over with this regiment.

pick a number of pull ups you wanna hit, ie. 20, do it in 5 sets or less. If you can't, repeat next back n bi day (next week or w/e). If you can, set a new number, 5 sets or less again. Etc. etc.
Make sure you always do the amount of pull ups you set out to do that day no matter how many sets it takes you.

In regards to moving your lower body. I cross my feet at the ankles and bend my knees slightly. I'm tall enough or don't bend my legs enough where I can tap the ground after each rep to stop myself from swinging. Make sure if you do that though you aren't using your legs/feet to assist you.

Overall make sure you are doing a variety of other back work outs too.

Temple of Iron Philosophy by Jenny Worthingworth - Sun, 19 Jun 2016 16:05:58 EST ID:v6K7t/rA No.93467 Ignore Report Reply Quick Reply
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What motivates you /fit/? What do you think of when you're grinding out a PR?
Is it girls? Are you lifting because of girls?
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Albert Nushforth - Mon, 20 Jun 2016 13:20:16 EST ID:BQMxn+Y2 No.93472 Ignore Report Quick Reply
Originally I decided to get fit because girls. I realised that being 300 pounds was killing my confidence as well. I had a lot of other reasons to lose weight though too and get in reasonable shape. I lost the weight, got laid, then drifted into a long running dry spell.

By then though I'd started doing it for me. I do it because it feels great walking everywhere and it being easy. Because I don't hate my body any more (which is a huge step) because I'm not a ticking time bomb (probably am, old man alive in my family by 25) and because as I get older I'm defying nature and that feels good.

I am not very competitive but I love a close match. I hate sports usually but working out I'm going in to beat one dude and he's incredibly close to my ability level. I have to go in and match or beat him every day. And I usually do. But only just. I'm a good opponent and by forcing myself to go do exercise I don't really enjoy (I only really enjoy walking as exercise) not only do I reap the benefits which are worth it themselves but I beat myself. Both in the previously described competitive sense but also in the sense of self mastery, willpower, determination.
Lydia Clirringforth - Sun, 03 Jul 2016 11:39:27 EST ID:oFmyPPek No.93507 Ignore Report Quick Reply
At this point just making progress on my lifts motivates me. I guess sometimes when I really want to push myself I'll imagine running from a bear or lifting a tractor off my granny.
Fuck Brellywuck - Sun, 03 Jul 2016 15:30:06 EST ID:ld/xZjvI No.93508 Ignore Report Quick Reply

Nell Fiddlegold - Wed, 06 Jul 2016 09:47:13 EST ID:FsQkGdLp No.93520 Ignore Report Quick Reply
My burning desire to correct my lordotic-kyphotic-winged scapula posture.
My desire to be able to do V-sits and front levers.
Hannah Murrywell - Fri, 08 Jul 2016 17:31:20 EST ID:vx5QJUpa No.93525 Ignore Report Quick Reply
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I was fat so I lost weight until I was scrawny and weak so I started lifting to get strong. I got girls as a fatty and as a skeleton and as a baby gains fag

Used to work out a lot- years later I can still do 245 with my triceps by Molly Grandham - Mon, 04 Jul 2016 17:09:34 EST ID:SYws45Ea No.93511 Ignore Report Reply Quick Reply
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I can max out a core machine which is surprising to me (over 300 pounds) but my biceps are extremely weak. What are good ways to increase my muscle mass and not ruin my biceps?
Molly Grandham - Mon, 04 Jul 2016 17:10:53 EST ID:SYws45Ea No.93512 Ignore Report Quick Reply
I'm an avid biker who does a 45 minute biking session every other day on the highest settings; I hope this info helps.
Rebecca Birringbury - Tue, 05 Jul 2016 17:56:11 EST ID:edtGju5M No.93515 Ignore Report Quick Reply
>I can still do 245 with my triceps
>I can max out on a core machine
> but my biceps are extremely weak. What are good ways to increase my muscle mass and not ruin my biceps?
wut? you want to strengthen your biceps or not?
machines aren't a good sign of strength, you're making artificial movements, if you want to start again and are going for all around strength I'd do a calisthenics routine(pullups, pushups, dips, bw squats etc) supplemented with barbell squats bench, deadlifts, flat bar curls, etc.
Edwin Finningkat - Tue, 05 Jul 2016 18:52:11 EST ID:SYws45Ea No.93517 Ignore Report Quick Reply

I think I killed my leg by Thomas Muffingmag - Mon, 20 Jun 2016 17:07:04 EST ID:jhnnG8j6 No.93473 Ignore Report Reply Quick Reply
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Hey /ana/, I'm not sure what I did but know it's bad. To start this story I turned 30 about a month ago and was sick of being fat and lazy. I made some goals for myself and that was to run a 5k in August and see if I could do a lot of 10k in October. Monday, Wednesday, and Friday after work I would run as much as I could. It was great to watch the miles go up and just a few weeks ago I hit my all time record of 2.76 miles.

Somehow things made a turn for the worse as my body started to give out on me, I had all over leg pain before but now it's just on the left foot, ankle and side for the most part. This has put my running to a bit of an end as now the pain is so bad that I can't walk. I'm hobbling back after a 2.01 mile run.

Yes, after my 30 min run I walk back, have a theory this might be the cause of it that or its just the sudden stop then walking. Anyone else have an idea what could be wrong?
benzobro - Tue, 21 Jun 2016 18:15:09 EST ID:50cjCxdn No.93477 Ignore Report Quick Reply
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hey man I've seen this post sitting here for a minute so I might as well lend what advice I can.

Honestly it sounds like you've overworked the cushioning and ligaments in your ankle. Ankle/foot issues can cause all kinds of problems all the way up the leg and into the back, and judging by the "fat and lazy" thing your body just might not be used to the increased work load.

All-in-all man, you getting up and setting goals and making progress is awesome and has got you lightyears ahead of the people that just can't seem to get started. Follow the RICE method (rest, ice, compression and elevation) for a few days, see if the pain subsides and SLOWLY work your way back into running. Your body will let you know if it's something more serious that requires medical attention

Other than that anon, nice work, don't get discouraged, just take a few days off

>I am not a medical professional, but I do have an associates degree in broscience
>tfw can't even make up a fake degree better than associates
Alice Pockman - Thu, 23 Jun 2016 10:06:54 EST ID:b/SKduTO No.93485 Ignore Report Quick Reply
Yep, that's about what it is. I kept it compressed during normal work hours and at home I just sat around with a cold pack. It's far better now but still going to do a light run today not even looking at a distance goal.
benzobro - Thu, 23 Jun 2016 22:52:08 EST ID:50cjCxdn No.93486 Ignore Report Quick Reply
yeah just be sure to keep it light, if its still tender thats not to say STOP, light work can be good for CERTAIN injuries that you MIGHT have, but usually your body will let you know if you gotta keep off it. Just try to stay doing laps close to home so if anything happens you dont have to walk a mile and a half back on a weakened ankle

best of luck to you bro, I'm nursing a muscle/tendon thing rn in my left arm thats killing my lifting routine right now :/
James Dillysag - Sat, 02 Jul 2016 19:10:04 EST ID:G0nPXet8 No.93504 Ignore Report Quick Reply
your body is too heavy and is causing lots of stress on your ankles. i suggest you choose different methods of losing weight and return to running afterwards.
William Tootbury - Fri, 22 Jul 2016 12:17:38 EST ID:1vuVABsa No.93545 Ignore Report Quick Reply
running and jogging are bad for you, if that was the only way on earth to get cardio then the benefits would outweigh the harm. But it isn't. You will permanently damage your knees.
Cycle. Swim. Do HIIT. Whatever form of cardio you find the least boring. Do not run. Do not jog.

Beginner at-home muscle building by Rebecca Pobblelun - Mon, 23 May 2016 17:55:43 EST ID:130xl9KZ No.93383 Ignore Report Reply Quick Reply
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So, I'm a fatty who used to be pretty thin. I've started calorie counting and doing cardio (treadmill and bicycling) and have lost like 10 pounds so far. I don't want to be a stick when I'm done though. So I plan to start doing some at-home weight training. (If I have to go to the gym I won't be consistent.)

So what's the best way to do it at home without buying expensive equipment? I've been watching a lot of youtube vids on at-home dumbbell exercises and was thinking about starting there. Any advice? (For the record I'm not trying to get ripped or look like a body builder. I just want some decent muscle tone once I've lost the last of this weight.)
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Eugene Pellymeck - Sat, 18 Jun 2016 18:33:08 EST ID:Q7DgWMvx No.93460 Ignore Report Quick Reply
I don't know what the inside of a gym is like, and I've being training at home for years. To be fully honest, you'll build more strength and stamina than mass, but you can get very good results at that too if you work hard. Try reading Convict Conditioning and performing the big 6 exercises (push-ups, handstand push-ups, leg raises, squats, pull-ups, bridges),and you won't regret.
5 years ago I was a total couch potato, and I can now do one hand push-ups, tons of hanging leg raises, and I lost 80 pounds (had some serious problem) and never got them back (of course dieting also counts), to mention a few aspects of my improvement thanks to that routine.
Also, it's really hard to get injured on bodyweight exercises and it's quite easy to do so at the gym, so for a beginner better give it a try. All the equipment you need is somewhere you can hang from, and a wall, and probably a chair.
You can also visit fitness666 for information, that blog is great.
Nicholas Guckleteck - Thu, 30 Jun 2016 13:25:31 EST ID:RCAQKtER No.93496 Ignore Report Quick Reply
Bodyweight exercises will only build the basic strength and little bit of muscles.

So if you want to get big you're wasting your time.

Eat properly and start with typical bro splits till you perfect your form, then switch to PPL and start roiding.

In two years you'll be ripped as fuck.
Martin Saddlestidge - Thu, 30 Jun 2016 18:24:08 EST ID:cJfyATai No.93501 Ignore Report Quick Reply
OP says he just wants muscle tone. If all he wants to be able to do is carry his own weight and fuck women fearlessly then bodyweight and cardio is fine.
Angus Dartbury - Fri, 01 Jul 2016 12:13:05 EST ID:LZb6YLaT No.93502 Ignore Report Quick Reply
You literally cannot lose fat and build muscle at the same time without steroid use.

So A, you can lose the fat. Or B, you can build the muscle. Not both.
Fanny Pivingbanks - Fri, 01 Jul 2016 15:04:40 EST ID:kd45BP9d No.93503 Ignore Report Quick Reply
No, it's possible, though the fitter you are the harder it gets. Steroids aren't some magic wasn't there before bullet, they simply increase existing processes. They make it a lot easier.

Your body builds muscle in response to the muscles being pushed hard, but it strips fat and muscle if you run a deficit. The fitter you are the less fat and more muscle there is to rip away and the harder it is to gain muscle. You will not make serious gains if you are pretty fit and running a large deficit, you can definitely get measurably stronger but it won't be anything like the rate of someone who is running a calorie surplus.

I'm pretty sure you're confusing the notion of "turning fat to muscle" which can't happen with it. These are separate mechanisms. One is your muscles responding to stress the other is your body shedding weight.

If you're pretty fit and thin then it's extremely difficult. But you can gain strength consistently for a prolonged period while losing weight if you're unfit enough. Steroids obviously increase muscle gain at all levels of effort fitness and calories. They are not needed though. Making sure you're consuming the right diet and exercising as effectively as possible also help.

DYEL? DYEL? DYEL? DYEL? DYEL? DYEL? DYEL? DYEL? DYEL? DYEL? by Albert Chozzleshit - Thu, 30 Jun 2016 14:51:03 EST ID:CGzb7gyM No.93497 Ignore Report Reply Quick Reply
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Hardly the man will be able to invent something so boring, pointless and embarrassing as bodybuilding.

I cannot conceive anyone going to the gym and not feeling will to go home every second that passes.

But exercises are needed. So what to do?

Stimulants. Caffeine, Red Bull, guarana powder, Monster Energy, Cocaine, Heroin. They are the key to success.

I usually go to the gym and I will not lie, I return without making the most boring exercises.

After ingesting some good grams of caffeine for several days I have done all the exercises on the edge, and I'm leaving for home sad because I wanted to have more.

Lifting is something stupid for a sane mind. But you can live happy with it using stimulant drugs.
benzobro - Thu, 30 Jun 2016 17:24:23 EST ID:50cjCxdn No.93498 Ignore Report Quick Reply

are you that autistic?? you don't enjoy lifting because you haven't actually tried it. I've never met a person who stuck with it, SAW progress, and didn't get hooked on that sweet j00cy pump

that said, theres tons of dope preworkouts available. Look for anything with DMAA, it's used as ADHD medication in Russia (this was literally the sales hook the store rep used that got me)

It's super stimmy, and I usually feel stimulated for a few hours after my workout (though still usually pretty fatigued)

Exomorph is another good one, right now I'm using Kratos that carries a bunch of cathinones in it, its not bad and not overly stimmy (my name should tell you im a downer guy anyway)

also what kind of routine are you using and are you eating enough to actually do anything??
Martin Saddlestidge - Thu, 30 Jun 2016 18:21:01 EST ID:cJfyATai No.93500 Ignore Report Quick Reply
Actually while the post workout endorphins are good and the feeling of progress is alright I know how OP feels. The only exercise I enjoy is walking but I enjoy the effects of both lifting and cardio so I go pretty hard on both and enjoy feeling awesome.

Autistic would not be being able to understand people who think exactly like you, not a buzzword you throw around, so as usual by throwing it around lightly you better embody it. Some people enjoy some things others don't.

That said someone who hasn't tried it can't knock it and again even if you don't enjoy the act the feeling that comes from turning up and matching, coming ludicrously close to or best of all beating an opponent is the best. And if you want a good chance of those results who's better to battle than you last time you were at the gym?

Plus the benefits outside the gym beyond vanity (which is a benefit all the same) are nice. Exercise has a lot of benefits and different varieties offer different benefits. OP is not thinking at all rationally when he talks about it being stupid if you're sane. For a lot of people it's the opposite as even if you don't love every second the benefits can be pretty big. Lifting has specific benefits which make it worth including in a spread of exercise, off the top of my head, and I'm sure there's more, it helps coordination and is good for bone density. And while being strong is pretty fringe for most modern desk jockeys it is helpful when you need to move furniture or crates of xboxes (comes up more than you'd think), bags of coal or whatever. Where you'd be able to lift it before, the further within your capabilities it is the less like you are to injure yourself, drop it, walk into something etc while doing it. Being able to do stuff easily is really satisfying and is the best thing about all the exercise I do for me. That extends to cardio and weights for me.

Not that there's anything wrong or weird with enjoying lifting at all. It's just that a) it's totally possible you might not give a fuck about it and b) it's still worth doing for a lot of people.

CURRENT BODY THREAD by benzobro - Fri, 17 Jun 2016 16:32:52 EST ID:50cjCxdn No.93453 Ignore Report Reply Quick Reply
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Alright guys you know the rules, lets post our progress (include height/weight and body fat % if you know it!)

24 years old
5'9" 145lbs 8%body fat (done my medical dr, was surprised myself)

I know I need to work on my lats. other than that how am I doing for 4 months in? I started at 128lbs and 14%BF in December

We're all gonna make it bros
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benzobro - Wed, 22 Jun 2016 01:30:20 EST ID:50cjCxdn No.93482 Ignore Report Quick Reply
they're joggers fam, they're black so its hard to see the break, but its just below the hanes elastic. They're awesome, like skinny jean sweatpants. They're woven spaciously so they breath EXTREMELY well, these + compression shorts and it feels like im wearing nothing at all, like clear breeze across my taint. Its fukn magical m8

ppl think the skinny fit is a fashion thing, but honestly it lets you show off your tree trunk legs, and the skinny grip foot helps a lot with leg press and squats, shit doesn't slide up on your, plus they fit better when you run, dont get caught under shoes, etc.

Snagged these at Target on clearance for like 9 bucks a pop, bought 3 pairs and i get complimented all the time from ppl who spend $50 a pair on these things

shop smart on your fitness wear. tbh compression shorts from walmart have lasted long than the expensive ones i bought, only 9 bucks there too.

I'll upload a leg pic after leg day when i got a nice pump going lol aight?

Walter Dirrystone - Fri, 24 Jun 2016 10:31:47 EST ID:mOQaG4BU No.93487 Ignore Report Quick Reply
If you're this gun ho about seeing other men's bodies, you'll love /ga/.
benzobro - Fri, 24 Jun 2016 11:07:38 EST ID:50cjCxdn No.93490 Ignore Report Quick Reply

it's a side effect of lifting, I can easily admit that I catch myself 'mirin men in passing as much as women now... n-no homo

seriously though, if you take lifting seriously, how can you NOT appreciate someone who's put in the years of work it takes to get a fully developed physique? It's something that requires hard work, dedication, education, and discipline. If you can't find a reason that you'd be 'mirin someone like that, you got the wrong priorities brother
Betsy Cliblingchock - Mon, 27 Jun 2016 19:37:20 EST ID:DXU3xiBA No.93492 Ignore Report Quick Reply
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have my pic since you obviously want one!

i dont lift tho :<
benzobro - Thu, 30 Jun 2016 17:29:54 EST ID:50cjCxdn No.93499 Ignore Report Quick Reply
dude you got good genetics for lifting, dat low BF% would be killer.

start lifting and add on like 800 calories a day, in 2 months you'll look straight demigod bro

Work out hiatus by Ian Grandwater - Thu, 30 Jun 2016 05:33:30 EST ID:rUfRfrSG No.93494 Ignore Report Reply Quick Reply
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Lifted for a year and a half straight, now I havent worked out since february - marchish so I basically look like a fat guy with traps right now so rip. Any one else jumping back on the train?
Lydia Clirringforth - Sun, 03 Jul 2016 11:32:57 EST ID:oFmyPPek No.93506 Ignore Report Quick Reply
I kinda started shooting heroin again for a little bit. I was off for 2 months. Just started lifting again early last month. The hardest part was my endurance. I would do one set and feel like my heart was going to explode.

Its just really hard getting back in when I've been out more than a week. So discouraging feeling like you have to work just to get back where you were, but you just have to suck it up and you'll feel fucking awesome after you finish puking.

Lets talk about abs by David Forringbetch - Sun, 22 May 2016 00:01:23 EST ID:5lPZtfFe No.93373 Ignore Report Reply Quick Reply
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I went to a modeling agency today, i was actually only applying for an graphic design internship but the guy actually offered me a part time job as a model too.

Said to get more abs definition in 30 days, besides cutting weight, what are some good abs definition exercises i should be doing?
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Alice Sisslefoot - Tue, 24 May 2016 15:48:25 EST ID:s2+0NCj9 No.93389 Ignore Report Quick Reply
eca stack, HIIt cardio, planks planks planks planks, leg lifts.
Alice Sisslefoot - Tue, 24 May 2016 15:49:16 EST ID:s2+0NCj9 No.93390 Ignore Report Quick Reply
also look up stomach vacuumes, they literally work
Molly Drundlewell - Thu, 26 May 2016 12:01:33 EST ID:wF3tzVsR No.93397 Ignore Report Quick Reply
Cutting water.

And yes, if you want to be 'big' while also cut up, you need drugs.
Jenny Feshshit - Thu, 26 May 2016 15:59:15 EST ID:5lPZtfFe No.93399 Ignore Report Quick Reply
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I'll take a look at stomach vacuums and planks, been neglecting then for years.

Also i will be taking vyvanse for my attention deficit disorder, so i guess thats a no for an EC stack, or i will have some heart problems, i mind as well hope the vyvanse will help me eat less.

Thanks for the answers guys.
benzobro - Tue, 21 Jun 2016 21:25:49 EST ID:50cjCxdn No.93479 Ignore Report Quick Reply
ok so first off let me say that all this advice i got from my bar manager who is also a competitive female bodybuilder

you know that piece of equipment people do back extensions on? instead of facing the floor, lay on your side, hold a plate with the arm facing the ground, put your other palm behind your head, lower (using your core obvs) all the way down til the plate hits the floor, then come up as far as you can. Use a heavy enough plate that you can do about 3x10 (high reps are better for ab development, you dont want them to get huge)

hanging leg raises and oblique raises are also god tier, but require quite a big of ab work to snag.

also ab rollers are pretty good too, especially if you can balance a pl8 on your back. These really helped to shred my upper abs and obliques (if you down them out at alternating angles each rep)

but yeah, just my 2 cents.

also anon, post some pics in the Current Body Thread!!! I wanna see what you look like for comparison, it's always been my secret dream to get paid to take my shirt off

should I keep bulking or cut? by Oliver Chesslewater - Wed, 01 Jun 2016 02:29:22 EST ID:aVM/bti1 No.93412 Ignore Report Reply Quick Reply
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sup guys, bit of back story. TL;DR - should i cut or keep bulking?

I'm 23 y/o 6ft tall

Jan 2012 - 225lbs of fat, never touched a weight, wanted to lose weight.

August 2012 - 135lbs skinnyfat, mostly did cardio/bodyweight stuff

August 2013 - 165lbs, average body, been lifting about a year but still learning form

July 2014 - 155lbs, just finished my first real cut. abs for the first time in my life but skinny as fuck.

June 2016 (Currently) 181 lbs. Calipers say 12% body fat, I'd guess somewhere closer to 15-16%. My abs are only visible if I flex in decent lighting.

I'm torn between these two options.
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Oliver Chesslewater - Wed, 01 Jun 2016 16:30:53 EST ID:aVM/bti1 No.93421 Ignore Report Quick Reply
I went from playing world of warcraft all day and living off of junk food, alcohol, and soda to doing cardio 5 times a week, eating clean, and only drinking water.

I had been fat my whole life and was determined to get skinny enough to see my abs, which i now realize was fucking retarded.
Oliver Chesslewater - Wed, 01 Jun 2016 16:45:11 EST ID:aVM/bti1 No.93422 Ignore Report Quick Reply
I guess my question is which option will help me reach my long term goal faster.
Phoebe Pindlespear - Wed, 01 Jun 2016 16:55:17 EST ID:dJkVcSK4 No.93423 Ignore Report Quick Reply
maintaining 10% is near impossible, and at 10% youre weak and atrophy will be likely to happen. The lowest Ive seen thats manageable is 12-14%. I recommend the bulk 3 weeks at a 500 surplus, and 1 week at maintenemce or 250 surplus.

This will allow a steady gain while not getting too fat.
Charles Blallykudging - Thu, 02 Jun 2016 13:26:02 EST ID:BQMxn+Y2 No.93424 Ignore Report Quick Reply
I really have been there by the way. I started and finished heavier because 135 pounds is a bit dangerous for a man of our height. But I went from 300 to 175 in 18 months with 280 to 190 done in a year. Not near as fast as you though. I did ramp up and ramp down at either end of the diet.

I did it at 26 though and my skin only shrunk back a little. I look WAY better I feel WAY better but I will never stop being flabby even as I pulling my belt in to 31 inches, let alone seeing my abs. You have some of my envy.

As others have said below 10% body fat you will find your energy drops off. Well no, if you're eating sensible and not at a deficit you'll be okay for a few more % but it's hard to run more than a very small deficit at that body fat without being exhausted easily. The thing is your exact mileage will vary though. I would have started tapering my deficit off by now but I have 5 days of work between me and some holiday and a fair amount of food and booze so I'll just power through the remaining gym sessions. Even then if that gets too hard I'll just eat more. No point in making yourself feel like shit.
benzobro - Sun, 19 Jun 2016 00:15:52 EST ID:50cjCxdn No.93464 Ignore Report Quick Reply
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Hey man, experienced lifter here (see >>93453 and >>93454 for my qualifications) and right off the bat, the simple answer is KEEP BULKING. Here's why...
  • Everyone wants to stop a bulk early, but this is bad because when you're gaining mass, your body is processing stuff differently than during a cut. Every time you switch up something as important as your diet and exercise, it takes your body time to adjust. Basically, you're just causing extra stress on your body when with the time tables you're talking about, you're only going to get a week or 2 at most of actual good cutting
  • Most people don't realize how much they're going to lose whenever they cut weight. Body fat takes up a lot more weight than you might think (me going from 14% to 8% lost about 20lbs of JUST fat, and I've always been a lean guy) and also YOU ARE GOING TO LOSE STRENGTH AND SIZE no matter what when you cut, so always take that into account and gain plenty of extra so you have something to cut away from without going DYEL as soon as you put a shirt on
-Lastly, and this is more psychological than anything else, but by now you've obviously learned that weight lifting is a lot more MENTALLY demanding than anything else. Picking heavy stuff up and putting it down isnt that hard. But driving yourself to do it EVERY DAY and stick with it consistently over a long period of time? That takes dedication and discipline. So go ahead and stick with your original goal. Keep bulking til your hit what you set out to hit. Complete your goal, finish it totally, then begin the next stage. It'll give you a good habit on which you can base a long lifetime of lifting weights and getting alpha af

remember bro, we're all gonna make it :)

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