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420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated March 22)
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
372 posts and 99 images omitted. Click Reply to view.
Fanny Broffingbanks - Thu, 21 Mar 2019 14:37:23 EST ID:Z40yGYC2 No.95252 Ignore Report Quick Reply
how do you get over 60 kg OP? I'm progressing everywhere except on my overhead press...
Shit Backlestone - Fri, 22 Mar 2019 00:30:36 EST ID:5lPZtfFe No.95253 Ignore Report Quick Reply
Overhead press is a really heavy exercise, so i limited it to once a week, and then add another shoulder day to do assistance work, like light weight high reps lateral raises, some rows and rotator cuff stuff, the overhead press day i leave for doing it for shoulder only, i feel it works better for me this way.

Did 153kgs squat 5 reps today, yeee.
Lydia Sevingwater - Mon, 25 Mar 2019 11:28:37 EST ID:EySTy/u/ No.95261 Ignore Report Quick Reply
Going to a doctor this week to figure out why I have pain in my shoulder. I didnt fuck it up in the gym. I haven't lifted in 2 weeks and the pain started last week. I hope it's nothing serious.

I weigh 190lbs now and I look like shit. Going back to the gym tomorrow and doing cardio everyday. I want to lose 30lbs by July which I know is achievable. Hopping back on my diet as well. I'm looking forward to this.

I will keep you all up to date with my progress.

Non-meat Protein by Archie Dartman - Fri, 22 Feb 2019 18:50:41 EST ID:aBxsA4Eb No.95198 Ignore Report Reply Quick Reply
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I know cheese and eggs have high protein. What's the best sources of vegetable protein?
3 posts and 1 images omitted. Click Reply to view.
Priscilla Smallridge - Sat, 23 Feb 2019 10:51:36 EST ID:Riy5Wxin No.95206 Ignore Report Quick Reply
Proteins are made up of amino acids. To create all the proteins our body needs we need 22 amino acids. Some sources of protein miss a few. Amino balanced protein is a protein which has a quantity of all of them. meat and eggs are easy mode as a result. Dairy isn't entirely balanced.

Generally a grain plus a legume will pretty much sort you out but, there's a few other shortcuts that work if you have a decent quantity of both but there's calculators and the like. You don't need your balance to be perfect every day but if you are regularly missing certain amino acids you will become unwell and/or die. That's a slow process but you'll be slowing down you gains long long before that.

Nuts are a legume high in protein but not balanced alone, fruits are not a good source of protein. However if you're otherwise eating balancedprotein sources you're fine. If you're not you may still be fine (or great) if you have some high quality grains in another meal or just fairly regularly ie rice or bread that's actually good not steam risen white flour preservative laden factory shit that is responsible for a lot of "gluten intolerance", gluten itself is protein though so as long as it's not shit it's not going to make you ill in moderate quantities

Lots of words there I'm afraid but hopefully that helps.
Beatrice Bibbleshit - Wed, 27 Feb 2019 05:33:56 EST ID:WSq6Llae No.95212 Ignore Report Quick Reply
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No wonder having a vegan bodybuilder is news-worthy....
I can go vegatarian with eggs & dairy as the only animal products (I don't care much for cheese).
Graham Deshstot - Mon, 25 Mar 2019 08:36:29 EST ID:dQN4XG5b No.95260 Ignore Report Quick Reply
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I think I got it now. I'll have beans & rice for a while...

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
19 posts and 2 images omitted. Click Reply to view.
Clara Blatherdale - Tue, 21 Feb 2017 23:31:11 EST ID:L1txwjLH No.93940 Ignore Report Quick Reply
also I am a dick because I do this for 4-5 hours a day where I have to sugar coat everything so I get to help people here and be aggressive so I do it with love <3
Sophie Tillingwater - Fri, 22 Feb 2019 05:42:04 EST ID:jbrRdj5P No.95195 Ignore Report Quick Reply
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You don't need to know steroids. Help people to exercise naturally is the main job, right?
Graham Deshstot - Mon, 25 Mar 2019 08:33:10 EST ID:dQN4XG5b No.95259 Ignore Report Quick Reply
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Exercise and protein will do it.

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.
52 posts and 42 images omitted. Click Reply to view.
Albert Dummerway - Fri, 22 Feb 2019 19:07:08 EST ID:aBxsA4Eb No.95199 Ignore Report Quick Reply
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Clair de Lune - Godzilla: King of Monsters version
>how to make a soft musical piece epic.
British Belgian Blue Bull - Mon, 25 Feb 2019 05:16:46 EST ID:WSq6Llae No.95209 Ignore Report Quick Reply
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>Bulls on Parade
Guusje Van Geel - Mon, 25 Mar 2019 05:03:17 EST ID:dQN4XG5b No.95258 Ignore Report Quick Reply
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back exercises by Cornelius Crabberwad - Sun, 24 Mar 2019 15:00:59 EST ID:f5/sr5Dn No.95256 Ignore Report Reply Quick Reply
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Sup /ana/

So I'm in average shape, most of my exercise is just doing long runs to blow off steam and help my mental health, pushups from time to time. I noticed my back is lacking in muscle, upper and lower.

Do you guys have any suggestions for getting a normal healthy back without a complicated routine? I do have a gym membership. I'm looking at exercises on youtube and google but theres so many..it's a little overwhelming. I'd feel a little more confident in giving them a shot if somebody here is willing to just recommend a few good starter exercises for a well rounded back.

I did starting strength about a year ago and that was going well. Should I just jump back into doing that?
Molly Pecklewell - Sun, 24 Mar 2019 16:04:18 EST ID:Tp1rP3uI No.95257 Ignore Report Quick Reply
In my opinion rows should be a staple for any back workout. I would also recommend working in pull-ups into your routine for your lats as they can really help your back look fuller

New Years Resolutions and Weight Equipment by Cyril Sonderville - Thu, 07 Jan 2016 19:07:30 EST ID:pDb8LhgN No.93001 Ignore Report Reply Quick Reply
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Hey /ana/ (when did it change from /fit/?) anywho, I'm starting this year on the right foot. I'm not drinking for a month, I've started doing yoga every day, and I'm trying to eat better and keep my finances in check.

I'm a full-time line cook, about 5'11" and probably 130-150 lbs, and i've never really worked out besides walking every where, or riding my bike. The yoga has been great, I'm on day 4 of a 30 day yoga challenge and I certainly plan on continuing my practice after the 30 days.

I come to you today as a total newbie to the workout life. I just looked around on the internet for a beginner bodyweight program that i can do at home until I can get enough money together for a weight set. Here's the routine:

Three Circuits of:
>20 squats
>10 push-ups
>20 lunges
>10 dumbbell rows (using a jug filled with sand or something)
>15 second plank
>30 jumping jacks

I think that's a pretty good start for me, not knowing much about working out. So I guess my questions are this:
Comment too long. Click here to view the full text.
9 posts and 3 images omitted. Click Reply to view.
Charlotte Duckwell - Thu, 21 Feb 2019 04:58:27 EST ID:jbrRdj5P No.95191 Ignore Report Quick Reply
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Eat well, lift long and prosper.
Phineas Snodstock - Fri, 22 Mar 2019 05:27:08 EST ID:h0H+OH0J No.95254 Ignore Report Quick Reply
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Lift, stretch then eat. Nice.
Jack Fezzledale - Fri, 22 Mar 2019 19:44:34 EST ID:Riy5Wxin No.95255 Ignore Report Quick Reply
As I said before I make resolutions when and if I want to.

Right now I want to do a muscle up. I couldn't do a pull up before I was 30 now I can do 3x9 as part of a workout, I can do 3x12 tricep dips but I cannot do a muscle up. I get to the top of the pullup and am not able to move further. Right now I am far too lean for my liking and will probably be 3 or 4KG heavier most of the time too. However I can do 3x9 pullups at that weight too.

What exercises would build the strength required to complete the movement? This is my current project. Having a goal, to be able to do a thing I couldn't before is all well and good but I need to close the gap.

Ass Exercises by Doris Dingerwell - Sun, 05 Aug 2018 22:45:10 EST ID:olyln65y No.94870 Ignore Report Reply Quick Reply
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I'm in the middle of my first cut and I don't want to lose any ass muscle as I'm having trouble keeping my pants on already. I really should've known that was going to happen.

My current routine is rough on my feet and I commute by walking, so my old go-to of heel raises is out. Sad! I could heel raise 90 pounds and pretend I was a big shot for that.

What other exercises work well for the glutes?
20 posts and 2 images omitted. Click Reply to view.
Henry Snodbury - Sat, 13 Oct 2018 03:09:57 EST ID:zPodxCZB No.95058 Ignore Report Quick Reply
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work those gluts like LORI STAINES
Cyril Cackleted - Wed, 05 Dec 2018 04:37:49 EST ID:olkLmOR7 No.95169 Ignore Report Quick Reply
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Ebenezer Garringway - Wed, 13 Mar 2019 05:47:35 EST ID:NZ5sIBv4 No.95246 Ignore Report Quick Reply
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Exercise those thighs.

Help me I'm a poor student by Cedric Brellerlock - Tue, 27 Nov 2018 12:35:19 EST ID:JkYsgPio No.95157 Ignore Report Reply Quick Reply
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I'll have little to no money for next 4 to 6 months so I'm in a forced cut phase.
That's not a problem since I'm a skinny fat.
The problem is: what I should eat? I don't wanna live eating cheap ramen et similia
Help me please

I practise calisthenic since 4 months, 2 times a week and I'm around about 14% bf
Caroline Dedgelock - Tue, 27 Nov 2018 13:14:20 EST ID:iSLIw2Ml No.95158 Ignore Report Quick Reply
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.
David Ducklock - Tue, 27 Nov 2018 14:01:09 EST ID:/h5h0m3e No.95159 Ignore Report Quick Reply
Im OP, thank you dude ^^
Jack Battinglere - Mon, 04 Mar 2019 06:03:24 EST ID:n69KMmFx No.95229 Ignore Report Quick Reply
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A man can will on $2/meal and still be fit!

Fasting for cutting by Phineas Nengerhall - Wed, 27 Feb 2019 15:06:17 EST ID:NQLbEmHe No.95213 Ignore Report Reply Quick Reply
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I've been fasting on rest days (4 days/week) and eating more to make up for it on workout days for about 2 weeks, I've lost a good amount of weight since I'm at around 8000-9000 kcal deficit/week, but working out feels incredibly difficult and I'm sure I've gotten weaker. The thing is, my main goal is fat loss and secondary is strength maintenance, but if I'm going to lose too much strength I'd rather do it the old fashioned way. Any thoughts on this approach?
3 posts omitted. Click Reply to view.
Eugene Gonderhall - Fri, 01 Mar 2019 12:59:54 EST ID:Riy5Wxin No.95218 Ignore Report Quick Reply
It's not super extreme and losing weight faster is not what results in loose skin. At least not long run. Either your skin shrinks or it doesn't and if it doesn't then being bigger for longer won't help. I think OP's issue is probably that his diet just sucks overall.

I've done 7K/week for long periods of time. Though now I'm not fat I don't do it for more than 6 weeks or so. I just finished a cut from christmas and have found no losses. I've actually made progress in tiny amounts.

As for OP, I am of the opinion that you should do more cardio and eat more when doing this, or eat a little more evenly. I do days where I lift and days where I do half an hour of high intensity cardio as my standard 6 out of 7 days per week routine. Then I eat reasonably well. If you are fasting you're reducing your protein intake and macronutrients to 0. This is not going to be good for avoiding wastage. You can definitely vary intake by day but I wouldn't just not eat several days a week and do intense exercise and expect great results. You should be hitting at least 50g of protein per day and that's not if you're training strength or anything. Now if you're not eating 4 days a week you need 120g+ on the days you eat and really much more. Probably as much as your body can take. You're probably not eating 150g+ of protein on those eating days are you?
Esther Brocklelerk - Sat, 02 Mar 2019 20:18:29 EST ID:VjKjZp7D No.95223 Ignore Report Quick Reply
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I am eating about 200g on eating/training days, but I've come to the realization that fasting and lifting don't go together. It simply is not possible for my body to maintain (let alone make progress) strength while being on such a deficit. It's sad because this is pretty much the fastest way to lose weight, but looking back at these last weeks I've simply not seen any satisfying results while feeling noticeably weaker and I'd say that keeping muscle mass is more important than losing fat fast. Back to 500 deficit/day it is then.
Molly Goodwater - Mon, 04 Mar 2019 13:11:04 EST ID:Riy5Wxin No.95230 Ignore Report Quick Reply
I did a bit more research, you actually should be eating protein every day, I think recovery/'growth occurs over more than 24 hours. A complete fast is not a good plan. I can maintain strength on -1000 and did so from Christmas until early february, I had a big party weekend (more for my sanity than body, set me back a week but that was planned and it was worth it) and then continued for another 3 weeks. My strength did not dip it increased slightly. Perhaps having a bigger deficit on some days and almost none on others will work as long as you're not pruning back your protein too much when you fast (and don't reduce your fibre)

I am not a huge guy but I have a higher lean weight than you and I'm making headway into my 30s. Bodies and lifestyles do vary though.

Bike General by Simon Crollertitch - Fri, 30 Sep 2016 17:34:21 EST ID:p3gamIK/ No.93696 Ignore Report Reply Quick Reply
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Anyone here ride bikes?

XC? Offroad? Roadie? Track? Velo? Commuter?

How do you manage bike training and weight training?
8 posts and 6 images omitted. Click Reply to view.
Eat that Apple - Sat, 03 Nov 2018 02:01:38 EST ID:nY4oUTlW No.95111 Ignore Report Quick Reply
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Super EASY
Rebecca Fanfuck - Fri, 23 Nov 2018 03:06:53 EST ID:F5U5izXz No.95142 Ignore Report Quick Reply
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Do people actually use bicycles for commuting? Exercise before work is taken care of then.
Jarvis Nungerfud - Sat, 02 Mar 2019 20:14:07 EST ID:BY9fjUO9 No.95222 Ignore Report Quick Reply
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Ive met more than one who do so. I couldnt be bothered, its a sport/exercise to me, not commuting. I could save about $130 a month doing it over bussing, but I like to be driven places (as a passenger on the bus). During winter I dont want to have to buy another bike to deal with the snow and ice, and during summer I couldnt stand sweating on my commute to work more than I already do.

Cutting by Nell Crinningman - Sat, 01 Dec 2018 01:42:03 EST ID:m7e0OI0R No.95162 Ignore Report Reply Quick Reply
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When cutting, wouldn't it make more sense to consume around maintenance calories on days working out, and then super low calories on rest days? Especially so if you workout every other day?
My logic here is that you want to keep your metabolism high, and being constantly at in a deficit, means your body will adapt.
Also, on training days you expel tons of energy, and rest days you don't. I've also read that it's better to count calories over a week as apposed to day to day.
Charles Sopperstut - Sat, 01 Dec 2018 09:06:07 EST ID:o6lUvJos No.95165 Ignore Report Quick Reply
>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.
Jack Bundledock - Fri, 01 Mar 2019 15:10:35 EST ID:/Wb7EsqV No.95219 Ignore Report Quick Reply
Reuben Worthinghood - Fri, 01 Mar 2019 19:29:58 EST ID:Riy5Wxin No.95220 Ignore Report Quick Reply
But not like the guy who just doesn't eat and skips protein entirely? From what I can see it's important you keep your protein levels up every day as the carbs rise and fall.

That said.

Your body can't "adapt" too much because thermodynamics. I don't see how you'd increase your energy burned very much by switching it up but maybe you'll build more muscle if you eat close to maintenance on exercise days. Not sure you wouldn't then just lose more if you ran a huge deficit AND didn't use your muscles the next day though. It seems like if it works one way it'd work the other and it'd cancel out surely? Or has experimentation shown it's possible to limit the effect of the latter without harming the former while maintaining an overall deficit?

When I cut I've been able to maintain or gain strength reliably when doing so but if I can make it more effective still that'd be cool. What I've done works though so I don't want to fuck with it for unproven methodology.

Can't I just do a full body workout twice a week? by Lillian Wepperwock - Sat, 02 Apr 2016 00:04:19 EST ID:6Pb9xgPr No.93221 Ignore Report Reply Quick Reply
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Instead of having chest, back, and leg days, what's stopping me from doing all of it in one sitting, twice a week?
Is "you'll be too tired to do it all man" the only argument? Or is there something like less muscle gaining efficiency going on here?
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ONERAIN11 - Sat, 04 Nov 2017 06:37:28 EST ID:Aizqj8jB No.94496 Ignore Report Quick Reply
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You can do WHATEVER you want
Albert Dummerway - Fri, 22 Feb 2019 22:34:06 EST ID:aBxsA4Eb No.95204 Ignore Report Quick Reply
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Remember to work the entire body.
Simon Sittingridge - Sun, 24 Feb 2019 19:58:23 EST ID:5jmPMgEe No.95208 Ignore Report Quick Reply

I'm just assuming you're trolling at this point or something, but proper diet and exercise is a science. There's a lot of information regarding basic muscle structure and function that will be a huge boon to your understanding of physical fitness.

Bicycling by Dumpf2017 - Tue, 24 Jan 2017 05:12:50 EST ID:DoiSArT2 No.93869 Ignore Report Reply Quick Reply
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Will riding a bicycle everywhere keep you /fit/?
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Nathaniel Numbleseck - Thu, 22 Nov 2018 15:10:30 EST ID:beWzC5Hx No.95137 Ignore Report Quick Reply
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>live in Amsterdam
>bike everywhere
>become beautiful
>smoke weed
Charlotte Duckwell - Thu, 21 Feb 2019 05:26:09 EST ID:jbrRdj5P No.95193 Ignore Report Quick Reply
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Anyone tried riding a hubless wheeled bicycle?
Charlotte Duckwell - Thu, 21 Feb 2019 05:27:10 EST ID:jbrRdj5P No.95194 Ignore Report Quick Reply
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Or a foldable bicycle?

I've been working out for 4 months now but haven't dropped a lot of weight by Henry Bazzlelodge - Thu, 06 Dec 2018 15:24:27 EST ID:hAOos8By No.95171 Ignore Report Reply Quick Reply
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I have made a ton of gains in my biceps and pecs mostly, I'm doing about 205 with my pecs but not a ton of reps and they have gotten much better looking. My biceps won't work with me like they did 7 years ago in high school and I'm progressing much slower in that. I have been taking protein powder. Anyway I can't drop weight despite barely eating and gaining strength fast. The common knowledge I have is telling me that I am replacing fat with muscle strength and mass which I find to be partly true. My core has less flab that I noted before I started but it still looks kind of bad. I'm looking for something to do about my diet to cut. I think I slowed down my metabolism pretty badly and I don't even eat 2000 calories but can't drop weight. What should I do about it? Thanks. On a side note I used to do 300lbs with my triceps and did about 225 with my biceps back in high school.
1 posts and 1 images omitted. Click Reply to view.
Cyril Chunnerstone - Sat, 08 Dec 2018 12:32:44 EST ID:o6lUvJos No.95178 Ignore Report Quick Reply
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>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
Hannah Fillerlidging - Mon, 10 Dec 2018 15:32:15 EST ID:74kl41c5 No.95182 Ignore Report Quick Reply
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I'm fat too. It's prob overeating as well as only lifting weights for 1 or so hours every other day. I prob have to force myself to run and bike a lot more and fill up on salads and veggies rather than gorge myself on the calorically dense stuff.
Henry Dishfoot - Tue, 11 Dec 2018 15:35:33 EST ID:hAOos8By No.95185 Ignore Report Quick Reply
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Thanks. I have been doing just strength training to build muscle mass. I used to do cardio every other day for a year 3 years ago on a bike machine but then got lazy as hell. I'm about 190 right now but yeah I'm happy with my gains. I will stick to it, I know how to work out, but I was hoping it was diet based. Oh well I'll just add biking back to my routine. I can do 2 thousand crunches but it takes forever and I still have a layer of flab so I'm thinking it's time to loose weight instead of building strength and mass to my gut.

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