>>95160

New PB of 8.5 wide pull ups
Achieved 66 overall , +18.5 overall on last week

My arms have gone a bit retarded. Also finished the routine with knee pulls with around 12.5kg in a backpack for added weight.

I haven't actually worked out yet, but I'm about to as soon as I use the bathroom. I'm just making a preemptive post workout bump.

Did upper body tonight. I almost puked after I got home and this went on for an hour. But, weed saved me from vomiting. This proves how hard I am training. I'm not fucking around anymore. I want to change myself and my life for the better. Having fitness in my life again is the best thing that has happened to me. It was the best decision I made for myself.

>>95174

Just posting post workout / eat. Today was leg day for me. Tomorrow is an upper day, and the day after being a jogging/rest day.

>>95175

That's what I like to hear. I've been active and worked out for most of my life, but with nowhere near my current level of knowledge and understanding regarding proper nutrition and exercise. I've improved so much since I actually took the time to read and take notes about physical training, nutrition, various exercises, and things like muscle groups/structure and cellular composition.

I'm in the best shape of my life by a noticeably decent margin. For one, I just feel so incredibly healthy. I can feel my wellness permeate my being. For two, as a bonus to living this kind of lifestyle, I'm absolutely fucking ripped. And beyond good health and looks, I treat my exercise and nutritional regiment as a kind of test to my will.

Maintaining peak physical performance has become an every day way of life for me, to always try and push my limits, and to overcome the pain and struggle. This has all been catalyst to various other changes that have coincided over these same last couple of years. I've been working on improving several facets of my life, and my physical training is the biggest backbone to this endeavor, constantly reminding me of my will and ability to improve.

Or something. Sorry for the ran. Good luck in your continued efforts!

>>95176
The gym is very therapeutic for me. If it wasnt for that I don't know where I'd be in life. I know I can improve on my physique through hard work and consistency. Therefore, it will creep in on every aspect of my life to want to improve and gain success in anything I do. I'm very driven and very hungry to succeed. The gym itself is also the backbone for me.

I'm doubting you're some kind of enigmatic body type that's outside the ordinary rules of diet and exercise, which means you're probably just not doing the proper exercises to be losing the weight you want. For simply losing weight you'd want to be doing primarily cardio, but I assume you'd want to help tone and define your muscles as well by doing moderate anaerobic exercises as well.

If you aren't losing weight like you want at the current rate, do more cardio. You will lose the weight you want to if you do what is necessary to achieve it. Also keep in mind that four months isn't necessarily a long time. The fact you're seeing visible loss in belly flab, as well as increased muscle definition and strength is a sign that whatever you're doing is working.

Your metabolism is likely slowing down because of your increased age, so you might have to put in a little more work than when you were younger, but when you finally do reach your desired weight goal then you can work on maintaining your weight and exercise goals and then go from there. I've been at it fairly steadily for roughly two years now and am still not where I expected I might be after less time than this.

>I used to do 300lbs with my triceps and did about 225 with my biceps back in high school.

pic related

on a serious note, eat less you fat fuck

I tore my rotator cuff and has surgery on it and let it heal. That was 7 years ago. Still to this day it acts up sometimes. But, I've also lost mobility in it.

OP or anyone else with the right knowledge; how can I strengthen my rotator cuff and what mobility work can I do for it?

please explain how a medial shoulder rotator is the "primary muscle" in a basketball shot when it's a fixator at most.

i have a small tear in my labrum but am experiencing a pinching, burning pain in the front towards the end of my collar bone. MRI shows no sign of rotator injury. can massage therapy help this? i get a pulling feeling sometimes between my shoulder blade and spine, not sure if its related, the tear in my labrum is on the back.

For medical problems, see a doctor.

>>95009
Thank you

>>94983

hamstrings flex the knee joint lol. stop babbling, layman

>>94870
This man no @$$
Like American cartoo charter Harold Hill
Eat my shorts!

>>95018
work those gluts like LORI STAINES

Gletus MAXIMUS

>I've also read that it's better to count calories over a week as apposed to day to day.

Spot fucking on my dude. id avise a low calorie diet, with low carbs on rest days and medium carbs on workout days. really, on days you are sedentary you dont need any carbs at all, but i sure do like me some carbs pre and post workout.

>Start with a 3-day fast (no solids, water only)

http://www.mrmoneymustache.com/2012/08/24/fasting-a-fast-way-to-greater-badassity/

Fast to the extreme!
https://thoughtcatalog.com/dr-chet-williams/2014/06/this-450-pound-man-fasted-for-over-a-year-and-he-lost-more-than-half-his-weight/

>>95097
You can lose weight at any rate you'd like, most people would like to maintain a caloric deficit that doesn't make them fatigued, but being fatigued doesn't matter too much so long as you're not doing any activities that may lead to overexerting. Are you exercising? If so, the amount you should eat really starts to vary. Assuming you're not exercising, eat as little as you want, the 1600 calorie thing is obvious bro science..

I recommend exercising in tandem with diet and calorie counting to lose weight, If you start lifting weights, you won't even need to eat a caloric deficit. Just go hard in the gym and you'll lose fat as you build muscle. Losing weight isn't that hard just commit. Using a calorie calculator makes it all easy mode. Don't concern yourself with how healthy it is, so long as you're eating actual food and not filling up on bullshit, you'll be good.

>>95104
If you're exercising even at a deficit it will help you put back muscle as you lose it. After all "losing weight" is usually bullshit, it's fat you want to lose. Fitting a decent amount of each macro and micronutrient and avoiding empty carbs is good though.

Also you're right about fatigued. It also doesn't just vary with exercise but your level of fat. I know I (arbitrarily, it was a couple of hundred calories below my target weight's BMR) ate to about 1600 for a long time while losing weight and ran about 1000 calories deficit daily until I to the point I was almost not overweight. I had to taper then and eat slightly more to avoid fatigue, doing 500 calories a day for the last couple of weeks. What works for you a given person will vary, I'm just illustrating the general point. I went from 300+ to about 170 and it was only below 180 where I started to have to slow down. But I did have to do that.

OP UPDATE:
I am now a BMI of 25 at a weight of 185 lbs. and 5'11" of height, I fasted the day after my binge day

tbh OP, you can easily go on a 1.2k deficit, once you drop to 160lbs reduce your deficit to 800 calories a day. what has worked for me is to treat eating with mindfulness. TAKE YOUR TIME WHEN EATING! Treat it like a ritual, be grateful. Even when you just reach into your fridge for a snack, be mindful of it. Put it on a plate and eat it at the kitchen table. DONT EVER EAT ANYWHERE NOT DEDICATED TO EATING! Also, dont restrict your food choices!! only thing that should be off limits is sugar!
also, find a way of exercise you love. be it resistance training, cycling, hiking, dancing, swimming, climbing, anything... we are not meant to be sedentary. 4 years ago i was a neckbeard overweight by 100 pounds, now im a ripped dancer and calisthenics dude, and not once have i missed my sedentary lifestyle.

I believe in you bruv! Greatness awaits!!

>Life on Mars, RIP David Bowie

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

>Death Note

https://www.youtube.com/watch?v=TKnVGZya7-0

RYU's THEME ZERO 1/2/3
https://www.youtube.com/watch?v=HOm3GtrlCog
https://www.youtube.com/watch?v=DHo8mRZYGB0
https://www.youtube.com/watch?v=hH6WgNe5HZ8 (The Road)

KEN's THEME ZERO 1/2/3
https://www.youtube.com/watch?v=uUT6c43BFHA
https://www.youtube.com/watch?v=79OdLyL6RqQ
https://www.youtube.com/watch?v=n5gFOCaoH5U (Active Red)

【ガルパン】エルヴィンとⅢ突
https://www.youtube.com/watch?v=2Xxnmm4fQgo
Stug Life!

Purple Rain
https://www.youtube.com/watch?v=TvnYmWpD_T8

sounds pgood
maybe do some basic gymnastics stuff for abs and arms (if your shoulder allows it), do lots of weighted carries and train your fucking neck

also dont autistically focus on resistance training, MMA/Climbing should probably amount to 80% of your training.

Also dont do "bulks", aim for one, max two pounds of weight gain per month. Progressing as a natty is slow asf but just being patient WILL be worth it!

You're not going to have a dominating physical presence at 170 pounds. Sorry.

Egg is cheap amino complete protein. If you're not lifting big then you don't need shotloads of protein but make sure you get a fair amount.

Rice and beans together will nail a reasonably good amino balanced diet and also provide you with fibre and some "staples". Legumes such as beans or peanuts plus corn, wheat or rice generally gives you a balanced meal which will also fill out your diet. There are amino acid checkers so you can work out some balanced combinations to ensure your piles of carbs are providing more than just empty calories.

You should eat some vegetables though, shop around, you only need a couple of handfuls per day of several vegetables so buying something and making it last 3 days is good. A pack of frozen veg will last most of a week. A few servings of vegetables will stop you getting ill, help you shit right, help cover any deficiencies in your protein a bit better and so on. Onion is a cheap source of vitamin C too.

Fruit are often expensive but bananas aren't and the odd apple will set you right. If you can get a bag of cheap apples you can eat that over a few days.

The key is to actually plan and budget. Because if you actually buy whole ingredients and spread them over several meals you will get better value for money. If you just buy a meal at a time or a day at a time you will end up being forced to live on ramen but if you can buy ingredients in bulk or even just to last a few days you will find what you get for the same amount of money is better. Also budgeting forces you to shop around and check what's actually cheap.

Buy stock powder or cubes, cheap herbs and garlic because this diet may be bland. If you only eat the above you'll have very little fat in your diet so you can get away with cooking some of it with oil unless you're on a pack of eggs a day.

I say this but it might be good if someone cross checks me.

>>95158
Im OP, thank you dude ^^

>>94841

>>94839
Get a medicine ball, OP

Can confirm, medicine balls are awesome and made me into a straight baller.

Does wearing weighted clothes help you jump higher or does that only work in anime?

>>95136

That's a meme. Weighted clothing (wristbands, shoes etc) are used for training muscles, in specific controlled movements (like glute kick backs). If you run while weighted down it's dog shit on your joints.

fake? I use trusted vendor via Alibaba 他妈的你泰国

This is some sort of joke right?

DICKS EVERYWHERE

Yes

>>95139
I am not clicking your malware link you damned Chinabot.

I have a 21 speed mountain bike, but I do more long distance with it than mountain biking. I haven't gone biking for a few months because I've been trying to gain weight and build muscle, but when I do bike I usually go for 20-30 miles on the greenway, or 2-3 miles on the off-road trails.

>>93696

>just DO it

>>95056
That's TIGHT

>>95082
Super EASY

>>95111
Do people actually use bicycles for commuting? Exercise before work is taken care of then.