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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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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
this must genuinely be a joke
Priscilla Drorringsodge - Thu, 12 Jan 2017 16:04:28 EST ID:L1txwjLH No.93843 Ignore Report Quick Reply
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

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
stay golden anon

Physical Therapist and Personal Trainer by Priscilla Drorringsodge - Wed, 11 Jan 2017 19:58:14 EST ID:L1txwjLH No.93835 Ignore Report Reply Quick Reply
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I finished my degree.

Ive been working in the field for 6 years
485/340/545 @ 82 kg


I dont know anything about steroids
4 posts omitted. Click Reply to view.
Priscilla Drorringsodge - Thu, 12 Jan 2017 15:53:24 EST ID:L1txwjLH No.93841 Ignore Report Quick Reply
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>losing weight gaining muscle
difficult, but doable for only short periods of time
>as a beginner

strength training gains the same muscle size as people who train for hypertrophy within the same novice and beginner window
Fisheyes - Thu, 12 Jan 2017 22:57:08 EST ID:MpGgZjUR No.93844 Ignore Report Quick Reply
Am wanting to bulk so I can gain some muscle, female 61kg, 184cm, gym 5-6 times a week, plus walking every morning. Am a Pescatarian and gluten and dairy free. Only thing is, finding it ridiculously hard to bulk up even with over eating, do you know of any routines or clean diets that can push my body in the right direction for muscle gain. I have reached a plateau I believe where I am unable to gain much more muscle, I look good, great definition in most places, but would like some more!
Augustus Brettinglack - Fri, 13 Jan 2017 20:24:04 EST ID:L1txwjLH No.93845 Ignore Report Quick Reply
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I usually recommend butter and red meat to gain weight. You will have to find alternitives such as oats, lentils and other types of complex carbs.Sweet potatoes and pasta would be a great source.
They have replacement non-gluten free.

If you are doing gluten free for any other reason other than having celiac disease, you are retarded. I say this for your own good. Pescatarian is just...a preference too. Red meat is fine in moderation.

If you eat 2.0g/kg of LEAN bodyweight (lean = without fat) and have a diet of 40% fat, you will gain weight if you eat 500 over TDEE.

as for "gym" 5-6x/week. are you lifting 6x a week? If so, I think you might need to tone it down if you want to make some serious gains.

Most gains are made in sleeping, eating, and resting.

To touch on muscle gain, the thing that will always, and I mean ALWAYS increase muscle size is VOLUME. If anything Im saying is over your head JUST ASK.

if you have more volume, you will increase size. If you do not increase volume, you will not increase size. This is is why I am biased towards strength training. It allows you to continually, even with high volume, lift more and more. The more you lift, the more volume you are capable of and if you are capable of more volume, you will gain muscle size.
Matilda Goodworth - Sun, 15 Jan 2017 16:32:06 EST ID:LUj/Qtba No.93846 Ignore Report Quick Reply

I got my ass kicked by some drunk asshole in a bar the other night that attacked me for some mistaken reason, and decided I should take some boxing lessons to learn about defending myself. What should i know before going to a gym and asking, what type of exercise should accompany boxing?
Fuck Mullerkurk - Sun, 15 Jan 2017 23:51:07 EST ID:L1txwjLH No.93847 Ignore Report Quick Reply
you can honestly google that instead of giving money to a professional

most of the exercises are simple

that being said, if you want to increase boxing performance and general strength, then a professional would be able to help you (Pro tip 95% of trainers are bullshitters)

but also, training that much to beat a drunk guy is seemingly pointless.

If you want to be good at fighting though, highly recommend

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
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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.

Legs During PUshup by Wesley Pickfuck - Fri, 09 Dec 2016 18:46:08 EST ID:fMam+r7A No.93800 Ignore Report Reply Quick Reply
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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

PHUL/Cardio by Graham Greenstock - Mon, 02 Jan 2017 18:28:49 EST ID:6HL8omrI No.93822 Ignore Report Reply Quick Reply
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Started the PHUL programme as of today (Upper/Lower Strength/Hypertrophy alternating days, 4x a week) and half an hour of relatively lax cardio (bike), and on days in which I'm not weight training, doing that little extra cardio. I'm wanting to get from 160lbs right down to around 130, realistically if I were to keep this up, how long should it take to achieve that?
John Dumblechutch - Tue, 03 Jan 2017 19:46:37 EST ID:U2Bfen3p No.93823 Ignore Report Quick Reply
Depends how much you're eating. Do you track your diet?
Molly Crobbersidging - Thu, 05 Jan 2017 10:10:44 EST ID:y5A4xbcf No.93825 Ignore Report Quick Reply

1,900 - 2,000 cals p/day, track every meal
Priscilla Blomblehall - Thu, 05 Jan 2017 21:54:14 EST ID:U2Bfen3p No.93828 Ignore Report Quick Reply

Assuming you're a man you're *probably* going to lose weight on that diet. But how much for sure is impossible to tell without your TDEE. You should calculate your TDEE (just google to find an online calculator), subtract your caloric intake from it, and that's your calorie deficit. But of course that's the theory and in practice metabolism is complex and ever-changing. Follow your plan for a week, see how much you're losing, and adjust your diet/exercise accordingly. E.g. if you're not losing fast enough, drop a couple hundred more calories from your diet and/or up your exercise.

Good luck! 130 seems pretty damn low though, so make sure you're not morphing into a skeleton or something.
Priscilla Blomblehall - Fri, 06 Jan 2017 08:26:16 EST ID:U2Bfen3p No.93829 Ignore Report Quick Reply

Forgot to add that the typical rate is ~3500 calorie deficit for ~1 lb of fat loss. So if you're at a 500 calorie deficit per day, you should lose about 1 lb a week. I don't know if that's actually true, but it's a baseline at which to start.
Reuben Durrylotch - Wed, 11 Jan 2017 01:22:59 EST ID:L1txwjLH No.93832 Ignore Report Quick Reply
>training hypertrophy on a cut

Workout Music by Oliver Drussleshit - Thu, 05 Jan 2017 03:40:45 EST ID:fT1DTimp No.93824 Ignore Report Reply Quick Reply
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Hey /fit.,

It's a new year and there's a massive influx of new people at my gym putting clips on the smith machine and just kind of pissing me off in general. Needless to say I'm not super amped to try and workout without any tunes. But I'm in desperate need of some new ones. I haven't really paid attention to the music scene in a while and generally just listen to podcasts instead since, like, 2012.

I was hoping some of you could give me some choice playlists or tracks so I can get properly amped and tune out the world for an hour a day without hearing the same song every 10 minutes. More into the happy hardcore/witch house thing than metal, but really anything helps at the moment. Thanks guys!

Pic unrelated but I'm riding that WK afterglow.
Albert Decklehall - Thu, 05 Jan 2017 12:05:02 EST ID:KomHNiS5 No.93827 Ignore Report Quick Reply
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I never really paid much attention to what I listened to until it was time to take stuff off my phone to make room for other stuff.

I've never been able to get rid of Miserable Failure by Iron Reagan. It's always in my rotation and it ALWAYS helps me through. Ok it's metal but whatever.

Anything by Perturbator is also a good choice.
Archie Gugglemon - Fri, 06 Jan 2017 09:15:20 EST ID:DiS4gYLO No.93830 Ignore Report Quick Reply
<iframe width="560" height="315" src="https://www.youtube.com/embed/VF1Yz05iQM0?list=PLZsY34JfTvMOtyZpproZJ64nYyvhRwXkB" frameborder="0" allowfullscreen></iframe>

Have'nt gotten sick of this yet.

Bump When Glowing: Summer Is Near Edition by Nathaniel Ganninggold - Fri, 06 May 2016 17:23:09 EST ID:N8OZInGP No.93325 Ignore Report Reply Quick Reply
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Last thread stopped bumping.

Just got back from the gym.
>Chest, shoulders, and triceps
>45 minutes of cardio
>a bunch of core exercises on the mat
>20 minutes practicing punch combos and kicks with the punching bag
119 posts and 48 images omitted. Click Reply to view.
Hamilton Semmleshaw - Fri, 23 Dec 2016 20:51:23 EST ID:5lPZtfFe No.93813 Ignore Report Quick Reply
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Shit, i think im kind starting to feel a fever, did squats, but the weight im used to, was much harder, so i just did 2 sets with it, tried bench pressing, but realized im much weaker on the first rep, and decided its better to lay off today.

I hope im good tomorrow, because tomorrow is the last workout of the year, after that, cozy christmas with mom and dad, then going camping into the fucking woods with my best friend, her girlfriend, which is also a great friend of mine, and a friend of her, who wants my body, this on top that we will take copious ammounts of lsd and the fact, im gonna do it on my birthday, makes it all just awesome.

Sorry for the non related stuff, im just excited.
Frederick Menkinford - Sat, 24 Dec 2016 13:03:24 EST ID:Z8TTbUot No.93814 Ignore Report Quick Reply
Back day minus deadlift because my legs still sore. Had to do something today because gym's closed tomorrow.
Reuben Dallystone - Sat, 24 Dec 2016 22:03:02 EST ID:5lPZtfFe No.93815 Ignore Report Quick Reply
I did it, last workout of the year today, did 3x5 ohp, 3x5 behind the neck press, and 3x12 lats pulldown.

Now i'll tread myself one christmas beer, and rewatch the last episode of Jojo, see you guys next year.
David Fevingway - Mon, 02 Jan 2017 14:24:39 EST ID:LGk977ZZ No.93821 Ignore Report Quick Reply
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Gym was fucking PACKED today with all these new years resolution people. It was a mess and a half. Half the crowd needing their hand held, a couple of faggots hogging 5 sets of dumb bells at peak capacity, everyone wearing beats headphones. Shit was wack. Storm should blow over within 3 weeks.

Albert Decklehall - Thu, 05 Jan 2017 11:43:55 EST ID:KomHNiS5 No.93826 Ignore Report Quick Reply
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Tuesday was Single leg RDLs and Pistol squats.
Wednesday was hiit runs.
Wednesday night was MY ASS HOLY FUCKING SHIT

Workout Help by Twisty McNipples - Tue, 20 Dec 2016 03:28:32 EST ID:6WzFOew+ No.93810 Ignore Report Reply Quick Reply
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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
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

Where do you get gear? by Charlotte Pickshit - Sun, 01 Jan 2017 17:20:52 EST ID:3GSPKmHw No.93819 Ignore Report Reply Quick Reply
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Its easy for to get almost any recreational drug but i have no idea where I would be able to find test/AAS to run a cycle.

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
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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
4 posts omitted. Click Reply to view.
Awe !!vVWR8L52 - Fri, 11 Nov 2016 15:59:14 EST ID:WtxLpUkA No.93776 Ignore Report Quick Reply
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>200g of protein
id help you op but retardation prevents me. I'm afraid not on my part.
Ian Hucklechitch - Sat, 12 Nov 2016 07:55:07 EST ID:d15VMGls No.93777 Ignore Report Quick Reply
I met his numbers anyway.

We don't even know what he was trying to prove. 200g could be way too much or way too little depending on a lot of stuff. However I asked the numbers and met them and ... nothing. So I don't know why you're bumping. I don't think he even expected my response.
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

+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
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

Ogremode by Wesley Beckletedge - Sun, 18 Dec 2016 04:00:31 EST ID:wicO6TON No.93808 Ignore Report Reply Quick Reply
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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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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...

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