>>94305
had a blast with this guy real tight

>>94305

Julio has a great salad, love to toss it. If you give it a try, you'll be coming back for seconds.

>>94305
Julio eats ass like no fucking other

>>94213
>>94204

Good points here. My gym is literally right on the way home from work so there's no excuse not to stop by, and if I keep going through that light instead of turning I'll feel guilty about it. DO NOT EVER try to tell yourself you'll just stop at home real quick and then hit the gym in an hour. Won't happen and there won't be that guilt reinforcement since at home you can come up with any myriad of reasons for why it's not a good day to work out.

Like these guys said, it's so much easier once you get over the initial hurdle, both in the short term and long term sense. What I mean by that is that once you physically walk in those gym doors you've pretty much committed and after that first set the rest of the workout comes naturally enough. I can't tell you the number of times I've almost skipped going and then by the end of the workout I'm feeling so good I'm adding extra sets and exercises I hadn't planned on. This is the short term hurdle. And then as you start doing this repeatedly the long term routine effect kicks in and it becomes more of instinct and your brain is conditioned to make that turn into the parking lot.

Make sure people know you'll be busy on those days so that you don't get invited to do something or otherwise given an external reason to skip. For some people working out with a friend can help keep you motivated to go since cancelling means you have to verbally communicate it to someone else, which increases the guilt factor. For others this isn't as good of an idea since laziness is often contagious. Plus personally I find that I never get as hard of a session if I'm wasting time between sets talking instead of just putting on some headphones and powering down.

One of the nice things about starting a workout regimen is that gains and endurance increase drastically in the first couple weeks which will motivate you to continue and you won't start slowing down until after you've already made significant progress. And by then you'll have the routine established and it'll be much easier to keep it going.

Those pre workouts which contain caffeine are nice

squats for the thots

presses for the dresses

Does bicycling 8 miles while drunk to get weed qualify as fitness?

>>94382
If it one of those trips where you took got there shortly after dawn then no. If you were in a hurry and power cycled with less restraint then maybe. Good way to have a crash though. nb because weights is soon rather than recent.

>climbing gym, top rope and bouldering
>did a 5.11c and a V4 I had been struggling with

I want to do a v6/7 by the end of the year. also up my trad climbing game

Also, I'm willing to make sacrifices to my health. I'm reading up about ephedrine. Some say it doesn't help if you're above 15% body fat. Willing to potentially kill myself taking ephedrine for a couple months to drop 40 pounds. Any other (bad) advice welcome

>>94195
If you cheat you won't address that you currently eat for 220 pounds so you'll drift up. I am going to tell you what you don't want to hear because it's the actual right answer. You can do stims and lose weight but you'll be destroying yourself on stims or you'll just put it on when you stop.

You can lose 2 pounds per week easily by running a 1000 calorie deficit. And if it's via exercise and a thought out diet sure it's harder but the benefits are greater. Feeling fit and great will in time be "easier" than taking the short cut. And that's the thing. The easy short term route often ends up harder in the medium and long term.

Arbitrarily changing things without locking down everything else will fail because you just tend to compensate in other ways. Instead of just eyeballing it try counting. I lost a bit of weight by cutting out alcohol and high calorie shit but that got me from 300 to 280 pounds I'm around your height and I bounce between 170 and 190 depending on the season and water weight, 90% of the time I weight 175 to 185 and that puts me around 10-15% body fat

>calorie budget and don't buy what you don't plan on eating before you next reach the shop. Don't keep food you can graze on. Make sure it needs a lot of prep.
>Make sure you satisfy macro and micro nutritional needs. You can probably do this with 1000 calories which leaves a little room to not eat optimally which is good for your sanity
>don't eat under 1500 calories though. This is below maintenance for your target weight if you lay in bed if you actually exercise the weight then falls off
>Have your first meal as late as possible if you find it's hard to stop once you start.
>Breakfast being the most important meal doesn't mean you need your sugary carb flakes with sugar. It means make it count, fibre and protein.
>fill up on veg that aren't starchy if you find your portions small.
>If you just want to burn calories cardio.
>Weights will mean you need to lose less weight to look good though and increase your energy usage when exercising

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>>94196
Oh I plan on making lifestyle changes as well. I work 10+ hour days. I'm sure I have lots of "excuses" like having to drive 3 hours a day, and not having time for meal prep. My first order of business is slowly titrating calories. I want to see relatively fast results. I'm fulling aware of the consequences of "cheating." I know this is a short term solution to a long term problem.

nb. I know I'm being a lazy faggot.

stack DNP and Yohimbine everyday for 4 weeks.
DNP at 150-300mg ED and Yohimbine at 10-20mg ED.
Take the DNP in the morning and the yohimbine preworkout on days you do workout and in the morning with the DNP on days you don't train.

Make sure to do plenty of cardio and that you actually COUNT your calories and eat at a deficit.

>>94195

> Also, I'm willing to make sacrifices to my health.

i.e. "I am interested in short term gains that will not last and will result in me being overweight again in 2 years, and damage my heart to boot"

>>94412
smolov is a right of passage ffs

Lmao what are all of these terms and such? Do people really have to put so much effort into lifting? Like, can't people just eat healthy and work out? What's the deal with all of these hardcore programs and bullshit? Sounds like people put entirely too much thought into lifting weights.

>>94427
What is the purpose of doing something if you are going to half ass it.

Might as well try and better yourself.

For you, the very act of entering the gym is the accomplishment. For others, it is the act of getting better and needing the gym to do it.

>Lmao what are all of these terms and such? Do people really have to put so much effort into llearning? Like, can't people just get a degree and watch local news?? What's the deal with all of these hardcore books and bullshit? Sounds like people put entirely too much thought into learning

>>94428
He half arsed his troll post and it was enough to move at least one dumb object into motion.

>>94429
This board is so slow, I need something to respond to

>>94416
If you have a head cold then you're not super sick. Light exercise is good for you. Going all out will be bad but even getting a little warm doing it will be good.

If you have "below the neck" symptoms don't though. Take it easy if you are sore, have breathing problems etc.

Obviously going to the gym and sneezing on everything is still bad.

>>94416
A little exercise is actually good when you're sick as it gets the blood flowing and kicks your immune responses into higher gear. However if you have a fever you should definitely just rest, and even if you don't keep it light. Can't imagine you'll be huffing and puffing if you're just mowing the lawn and it sounds like you've gotten over the worst of it so I'm sure it's fine

that is a "refeed" and before anyone defines that, yes when you go on a cut you can refeed every 2-4 weeks and eat at a surplus or maintenance and sustain muscle mass, performance all while losing the same amount of weight .

The physiological aspect is, your body is used to running on less nutrirents so your insulin sensitivity is high and you just gave it a bunch of food and insulinogenic items so, yeah, of course your energy stores and muscles will go "GIBBE PLS"

>>94420
Its more than just sustaining man. Im going up

>>94421
Yes, for the same reasons I mentioned. You can gain mass while losing weight if your protein is high enough and you get your calories right

>>94421
also maintenance refers to your caloric intake.
So if you burn 2000 a day, and eat 2000 a day, you are eating at maintenance

>>94397
no iam 166cm (5f5 i think) so i eat a slight surplus on a bulk?

>>94401
Yeah, 52 kilos is not skinnyfat. It's the sort of weight where gaining weight makes your lfie expectancy shoot up and losing it makes it plummet. Run a small surplus ensure your weight increases over time. Make sure you get a wide variety of foods in as there's a good chance your body has depleted supplies of things. If you genuinely think you're not just thin, you have an unhealthy body image. Skin always has a little give, it's never so taut you can't pinch a tiny bit or fold it, seeing ribs doesn't make you underweight but if you can do it without raising your arms and think you're fat then also see a psych. Or at least acknowledge your own self image is skewed and remember to offset it a bit.

>>94402
That said if you really were fat and did it then good job. I just think you might have overdone it by a few kilos.

>>94396
Special presentation. It´s like a good fitness theme:

https://www.youtube.com/watch?v=qGq-2gY81os

>>94396
sounds like anorexia to be honest. or you forgot to tell us you're 1.30m

It's Complicated - Postmodern Jukebox Avril Lavigne Cover ft. Annie Bosko
https://www.youtube.com/watch?v=vNlDAi1VrB0

Federick Rex
https://www.youtube.com/watch?v=3HTFoeS8CEc

BABY DRIVER - 6-Minute Opening Clip
https://www.youtube.com/watch?v=6XMuUVw7TOM

Puer natus nobis est.

>Bicycle Parkour

https://www.youtube.com/watch?v=sNnbi4oLRdc

Also I feel weak as fuck omg just please convince me to eat chicken

>>94389
Veganism isn't necessarily dumb but you need to actually understand and research it much harder. I eat meat AND stuff myself with pounds of vegetables though.

You can't be a picky eater and then expect it to be easy. Veganism can be cheap but if you're a fussy eater you'll end up restricting your choices. And the more limits like "cheap" "vegan" "no cabbage, not too much potato, no beans" you put on your diet the narrower the range becomes until you can't actually make do.

If you want a moral argument you have to consider animals less than people to not be at least a bit shaky. I feel like several vegan arguments are a lot weaker than most vegans would admit but that is not the same as "they are totally invalid". The "enough food for everyone" argument is one of the worst because we already have enough food and just don't distribute it. If vegans want to feed everyone they need to overthrow globalist capitalism, buying quinoa from places where it's a staple is not helping. However you could produce more food and maybe this would mean a few more people would get fed. Ideally thought you'd just divert our waste mountains...

Veganism is better for the environment and I'd imagine even after all the flying shit around it is, it kills less animals even though yes even arable farming results in dead animals, however it's about reducing the impact. I think this the crux though. Veganism and vegetarianism are both compromises. They're not perfect solutions and I think if you want justification to give up ground it's that you're moving down a scale not crossing a line.

As far as health goes the I think most health benefits from from thinking about what you eat rather than stuffing processed shit into your mouth. Additionally particularly exclusive diets are likely bad, the fruitarian guy on /nom/ will make himself sick soon. Some people also cannot digest certain proteins and shit if they don't come in certain forms. They cannot vegan. Anyway my point is that you might not need to eat chicken. If you don't want to violate everything you stand for either eat some eggs and a bit of chees…

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>>94287
What about 12am-2am? How is 24/7 gyms at that time of night?

>>94394
I don't go to a 24/7 but I imagine that they're dead then. I'd guess the footfall is something like:

Evening>morning>daytime (though this will be retired people and stay at home spouses, mostly middle aged women)> Late night > dead of morning

My gym is shut during the latter two. How badly do you need to avoid people? Remember that if you're at the gym during the periods that working people can't be there easily then the people there will be much less judgmental. The last couple of time slots will be fellow crowd avoiding types.

As I said, peak time is probably 5 till 7.30. Outside that it falls off. Though I'm a euro so you may need to adjust slightly for your own local working day. If you want to really avoid people make Monday your off day. Though maybe that won't apply for dead at night gym users. I know for normal people you always get a bunch of people who start the week on Monday take tuesday as a rest day, make excuses on Wednesday get to thursday and say "welp too late now" and then start again next Monday.

Exercise at home, dog. Get a few weights from craiglist and GO

>>94319

that's what i think every time i watch deadlifting

>>94322
and yet I have gone 5 years deadlifting with no disc problems and can diddly into the 600s...
pussy

>>94298

>Dragon style Firebending

https://www.youtube.com/watch?v=GS9A1JuOKE8

>>94161
I do MI5 Delta Forces MMA

>>94386

>>94376
Yeh ok I'll do that.I suppose it will work out better because of the light what is incorporated into it.

I'll start TM next Tuesday,should I try and test my 5 rep Max's this week ?

>>94377
You dont need to test your 5rms yet, because you usually start with 90% of your 5RM anyway.
That being said, use the maxes you think you can easily hit for 6-7 reps.

An easy way is to divide your max by 1.2 for squat 1.15 for bench and 1.125 for deadlift

>>94380
Hmmm I did it any way today

I got
Squat -117kg x5 it sort of felt easy so I went to 120 and I knew my lower back wouldn't be able to handle it probably due to not squatting much this year.

Bench press 1x4 85kg 1x190kg (so hard at the top of the lift)

Deadlift (my nigga) 162.5x1 155x5 over under hand

Never done ohp but I'm guessing 62.5 1x3 maybe 2-3 push press with 65

What weight should I start with on the program ?

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>Are you better off doing seated barbell ohp ?

I've always done bb standing and db seated but someone who's been huge before told me I should just do barbell seated as you can lift more weight which means more strength and growth to the shoulders.

You read online that ohp standing is better for the whole body but be honest who cares if it's good for your lower back and legs of you are squatting deadlifting and doing an exercises

>>94388
train each like seperate lifts.

This is the progression tree I make for people
*If at any time they can simply do 5, they do not need to do 3. Minimal goals listed.

ohp x 5
ohp x3 ohp x 5
ohp off pins x5> ohp x3 >ohp x5
ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5
seated ohp > ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5
seated ohpx3 > seated ohp x5>ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5

usually by this time its time to move onto a routine with more periodization and volume, but people stall on OHP really fast on LP, but while we wait for deadlift and squat to start stalling, I do this for OHP and bench.

>>94185
Just do it - Nike, goddes of VICTORY

>>94185
I must, I bust

>>94268
Let's go, Justin!

>>94206

lol wtf? jacking off hasn't stopped me from working out, although i could understand why you'd say that. if anything, just pop one off when you're done.

Remember to have time to rest....