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Sandwich


Harm Reduction Notes for the COVID-19 Pandemic

supplements

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- Sun, 19 Apr 2020 10:09:19 EST Rrg8pidq No.96205
File: 1587305359606.jpg -(53499B / 52.25KB, 750x750) Thumbnail displayed, click image for full size. supplements
pre-workout and post workout creatine recommendations?

pic unrelated

video courses

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- Sun, 12 Apr 2020 15:57:54 EST loxu8Eo3 No.96193
File: 1586721474208.jpg -(18609B / 18.17KB, 474x316) Thumbnail displayed, click image for full size. video courses
Hey I wanna do exercises at home and i figured a video course could help me.

Any decent video courses you recommend to a beginner?
>>
Nigel Murdson - Fri, 17 Apr 2020 05:47:00 EST p85xFx3L No.96201 Reply
>>96193

Most of us have done some sort of research at some point and developed what we do and then recently been forced to adapt to current conditions. I don't think many of us will have tried video courses but there's still something you need to ask yourself.

>What are you trying to achieve?
This may change in time as a you meet goals and decide you want to keep going or go in a slightly different direction. But first what is your goal? Stave off the sitting around? Get strong? Run? Lose weight? protip that last one in particulary is mostly down to diet but exercise helps

Also in general, if you're sat around for hours at a time, get up and get the blood flowing for 30 seconds every couple of hours. That doesn't have to be an intense exercise, just something that will elevate your heart rate slightly. Even if you work out for an hour in the evening, being idle outside that is bad for you.

Based or Cringe?

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- Fri, 14 Feb 2020 08:35:14 EST Fj41q+G8 No.96068
File: 1581687314377.jpg -(3004228B / 2.87MB, 3376x5984) Thumbnail displayed, click image for full size. Based or Cringe?
Please tell me if I am making it or not.
10 posts omitted. Click View Thread to read.
>>
Fucking Cramblewater - Sat, 11 Apr 2020 22:49:23 EST Wc4dfmYk No.96192 Reply
1586659763533.jpg -(22324B / 21.80KB, 285x200) Thumbnail displayed, click image for full size.
One thing I only just noticed:
>Frog Poster
>Planet Fitness

My man!
>>
Jack Gecklestan - Mon, 13 Apr 2020 05:33:27 EST nwhXOKpv No.96195 Reply
1586770407940.jpg -(69105B / 67.49KB, 947x625) Thumbnail displayed, click image for full size.
>>96068
If you haven't given up, you're gonna make it. Keep on trying!

Eating unhealthy closer look

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- Sun, 04 Aug 2019 19:14:40 EST elOwE49S No.95648
File: 1564960480449.jpg -(35567B / 34.73KB, 500x454) Thumbnail displayed, click image for full size. Eating unhealthy closer look
Lets say someone has a very healthy diet, never deviating from it. But that person then wants to eat something "unhealthy" like potato chips. What factors are at play for how long that persons "health" will be affected and what determines how well anyone can eat such things and it not really having a big impact on their health... Is it solely based on how strong their immune system is?

Also, once having shit out the potato chips, wont the body have reset to its original state of "health" or at least not having any continuous negative impact as long as no more potato chips are eaten?

When will the unhealthiness 'wear of' and what is really going on in depth?

What allows one person to eat several bags of chips a day and their health is not really impacted vs someone else barely being able to eat the second bag and realizing he or she should stay far as way as possible from those chips ... What factors are at play for how much one can tolerate unhealthy foods and get away with it?
2 posts omitted. Click View Thread to read.
>>
Jack Pockwater - Mon, 28 Oct 2019 10:47:44 EST LvBNBOiz No.95877 Reply
>>95648
The first thing you need to mindfully accept before starting any fitness journey is that doing something doesn't make you something. You are not unhealthy because you ate a food that you call unhealthy.
>>
Archie Clayworth - Thu, 28 Nov 2019 18:57:47 EST d/LJr21D No.95943 Reply
1574985467599.jpg -(60075B / 58.67KB, 1000x625) Thumbnail displayed, click image for full size.
No alcohol & sugar please
>>
James Buzzfoot - Tue, 07 Apr 2020 22:38:40 EST doJ39MUm No.96185 Reply
1586313520967.jpg -(50636B / 49.45KB, 640x640) Thumbnail displayed, click image for full size.
Exercise can overcome bad diets. But a bit of both exercise & good diet has a better result.

Lockdown Plans

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- Mon, 16 Mar 2020 16:19:40 EST p85xFx3L No.96113
File: 1584389980820.jpg -(56848B / 55.52KB, 580x960) Thumbnail displayed, click image for full size. Lockdown Plans
So at some point those of us not already experiencing it will join the rest of the world in the exciting fascism open beta test. At that point we won't be able to go to the gym because it's not work or supplies though the man can fuck off he thinks my girlfriend coming over for vitamin D isn't a necessity

I'm not a powerlifter but I'm past the point where pushups will do me any good and even if I put a bit of weight on pullups and triceps dips I want to make sure I'm going to push all the muscle groups I can reasonably hard without having weights at home.

Any ingenious suggestions for this? Body weight or bodyweight and a loaded backpack are within my means. I've found somewhere I can hang/pull up on and I can use the kitchen counter corner for tricep dips. Got enough space to take up running for cardio even if it's going to be a tiny circuit.

I realise I won't get maximum gains but anything I can do to avoid backsliding would be great if I can't hit the gym for 2 months.
5 posts and 2 images omitted. Click View Thread to read.
>>
Emma Dirrychark - Mon, 23 Mar 2020 01:56:33 EST kvJN8VDA No.96156 Reply
I got cheap dumbell & kettle weights from craigslist. My home-gym equipment list grows bigger every month.
>>
Cyril Pugglehire - Tue, 24 Mar 2020 13:25:52 EST p85xFx3L No.96161 Reply
>>96156
I don't have a car so I couldn't pick up and move weights around long distance and I'd need a few. No one's carrying 100KG+ of dumbells (or even 40KG for a single adjustable one) for my sake.

The resistance bands work to some extent. Weighted dips and pull ups are too challenging for me to do 3 sets of 12 on so I have room to progress on those.

I'm also now running. But BWG is good for that shit.

Help with belly fat

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- Sat, 15 Feb 2020 04:27:29 EST 5WgVGgMl No.96071
File: 1581758849393.jpg -(89047B / 86.96KB, 640x1136) Thumbnail displayed, click image for full size. Help with belly fat
That r the best ways to lose belly fat it's only like a beer gut but I'm 27 so what would be the best way to lose it
7 posts omitted. Click View Thread to read.
>>
Martin Nerrydidge - Fri, 03 Apr 2020 16:06:33 EST Wc4dfmYk No.96177 Reply
>>96077

I find that after around a year of keeping track of nutritional intake I was starting to have memorized the calorie and protein counts of various common foods. It definitely gets way easier as time goes on, so long as you make the commitment to start and keep at it properly.

Anal viagra

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- Fri, 27 Dec 2019 10:04:27 EST uZRmjHVG No.96001
File: 1577459067972.jpg -(1811922B / 1.73MB, 2592x1944) Thumbnail displayed, click image for full size. Anal viagra
Sup I'm fat can I take dexycholic acid laced with ipamorelin/Viagra dissolved into liquidThen chug it up the butt for gainz? Scared of syringes
4 posts omitted. Click View Thread to read.
>>
Martha Suffingman - Tue, 14 Jan 2020 01:16:51 EST /pYgVnnn No.96024 Reply
Just do DNP
or if you want less destructive methods then stack ITPP, LGD4033, and ECA stack
>>
Lillian Drarryfield - Tue, 14 Jan 2020 18:19:12 EST p85xFx3L No.96025 Reply
>>96024
This guy crossposted this on a bunch of boards. He's not come back since. Let this thread die.

Also roids aren't going to do shit if he's just a lazy piece of shit with a crap diet.
>>
Betsy Sicklewill - Fri, 03 Apr 2020 15:43:39 EST 1VZ/xbJI No.96176 Reply
>>96024
I ordered 250ml test and some winstrol again cause both made a huge difference for my chest thanks but I won't every grow Abs i believe

Terapheutic Brain nodes

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- Fri, 03 Apr 2020 15:27:39 EST 1VZ/xbJI No.96173
File: 1585942059432.jpg -(41886B / 40.90KB, 168x300) Thumbnail displayed, click image for full size. Terapheutic Brain nodes
I wants every one to post a phone scribbled image and your bfp
24%
>>
Betsy Sicklewill - Fri, 03 Apr 2020 15:32:19 EST 1VZ/xbJI No.96175 Reply
1585942339432.png -(110936B / 108.34KB, 360x450) Thumbnail displayed, click image for full size.
>>96173
The one to complete the first picture gains my aesthetic live please do so

Starting an Anavar cycle

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- Thu, 06 Feb 2020 06:16:19 EST oa4lnsrR No.96050
File: 1580987779629.jpg -(114346B / 111.67KB, 500x333) Thumbnail displayed, click image for full size. Starting an Anavar cycle
Hey everybody, I've been thinking a lot taking the shortcut, AKA, roids and I would really appreciate everyone's tips and advice before I start. I don't know a lot about steroids or cycles but I think I just want to run a pure Anavar cycle for as long as I can manage until I can just naturally maintain an alright physique, I mostly just want to use Anavar because I hear it's the safest roid with the least amount of side effects and permanent damage but I'm not exactly sure where to get started.

Anyways roid thread I suppose
39 posts and 2 images omitted. Click View Thread to read.
>>
Eliza Dillytidge - Fri, 20 Mar 2020 08:26:03 EST UrtiJfYA No.96149 Reply
>>96119

Wow strong liar. I believe you in terms of losing 60lbs in 3 months since its possible. But, 42lbs of muscle naturally... you're full of shit and everyone knows it.

>>96124

21 inch biceps? How are you not an ifbb pro yet? Unless that's a lie too.
>>
Lydia Pobblechure - Fri, 20 Mar 2020 08:53:40 EST kzqIMzAB No.96150 Reply
>>96145
>>96141
i'm not reading walls of text.

you are absolutely full of shit and you know it. even losing 5lb a week (if you weren't 400+lbs in the first place) would require you to eat practically nothing, and yet you claim to have gained 3.5lb of muscle of week at the same time, naturally, lmao.

i've never witnessed anyhing like that and i've come across most things in the gym. i've looked online to find results anything similar to what you claim and found nothing. link me a *reliable* online source that claims those sort of gains? you won't because they don't exist. go tell any non noob bodybuilder irl or on a bodybuilding forum/chan about your claims, they will laugh at you.

i dont actually think you are trolling now as you've effort posted, i actually think you're delusional/unwell/or seeking Edick points.
>>
Nathaniel Fadgefare - Mon, 23 Mar 2020 11:21:06 EST Wc4dfmYk No.96157 Reply
>>96150

Yeah, that seems a little too dedicated to be trolling. You'd think they would at least be aware enough to know that we know better. We're certainly dealing with a particular level of stupidity and desperation.

Diving in the ocean (poolfags gtfo)

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- Fri, 29 Nov 2019 17:55:18 EST VgEq5Hw5 No.95944
File: 1575068118590.jpg -(383131B / 374.15KB, 1280x829) Thumbnail displayed, click image for full size. Diving in the ocean (poolfags gtfo)
What's the deepest you've ever gone? How long can you hold your breath? Do you bring air with you? Do you take a gun or a spear? Do you have any spots you'd like to share, or do you want to keep them a secret? What happened on your most memorable dive? Have you encountered any rare or otherwise interesting sea creatures?

A buddy of mine actually found a neptune's trumpet a while back and donated it to the local aquarium. It's still there and I like to go and look at it. I like to freedive. I'm too poor to get SCUBA certified but it would open up a lot of career opportunities for me.

The deepest I've gone is 13 meters on a 1 minute breath hold.
5 posts and 1 images omitted. Click View Thread to read.
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Emma Bardham - Tue, 04 Feb 2020 19:59:09 EST YRczrVd9 No.96049 Reply
>>96048
The white tips that hang out in the reefs are my friends and playmates. I found one sleeping in a cave once. And one time I encountered a whole family of sharks swimming around a reef. One time we were spearfishing at dusk, and a shark followed us all the way back to shore - trying to eat our catch, not us. They learn a lot about us just by being in the same body of water; they can sense our heart beats, the electricity flowing through our bodies. So when we're calm they notice and they chill out too.

So respect sharks but don't fear them because they know how you're feeling, and to them, fear makes you look more like food than not-food.
>>
Cornelius Deggleford - Tue, 11 Feb 2020 01:56:46 EST I6hKwjD9 No.96061 Reply
1581404206086.jpg -(43839B / 42.81KB, 384x512) Thumbnail displayed, click image for full size.
>>95944

Deepest I've gone is 100 feet down on scuba checking out a shipwreck. Was very surreal to look up and see the surface look so far away and you're sitting there relaxed and breathing air.
>>
Ebenezer Cubberdick - Thu, 19 Mar 2020 05:28:15 EST 04qaZYn6 No.96130 Reply
>>96061
I saw a really big unicorn fish. 3 feet long at least. And I found a flounder hiding in the sand.

Gym stuff

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- Fri, 21 Feb 2020 13:44:59 EST J0XGIF4T No.96084
File: 1582310699725.jpg -(1745153B / 1.66MB, 3264x2448) Thumbnail displayed, click image for full size. Gym stuff
This thread is going to kinda be scattered when it comes to what topic I want to discuss here, lot's of questions.

1.) Do you dedicate an entire day to cardio or do you mix in a little cardio with everything else at the gym all in one day?

2.) Post-workout meals, protein shakes, protein dense meals, what do you eat and how important is it, Iv'e heard mixed opinions about how soon after a workout you should consume protein.

3.) What kind of shoes do you wear to the gym?

4.) For those who work full-time jobs, how do you make time during the week to visit the gym enough? Also, how many days a week is "enough" for you?


(Pic is from a hike last summer, sorta unrelated)
>>
Esther Turveystock - Fri, 21 Feb 2020 15:49:06 EST Wc4dfmYk No.96086 Reply
1582318146106.jpg -(70336B / 68.69KB, 623x345) Thumbnail displayed, click image for full size.
>>96084

I almost always split my cardio days from my strength days, and usually substitute a leg day here and there for a cardio day jogging.

It depends how busy I am whether I get the bulk of my post work protein from powder or a solid cooked meal. I try to get a lot of protein from varied sources, seeds, seafood, cheese, eggs especially. I try to eat 2-3 servings of vegetables and 1-2 servings of fruit a day, depending on how busy I am to be able to make all of my meals. I try to eat at least 30 grams of protein within 20-30 minutes after working out, after I'm done cooking, or had a moment to settle. 1 gram of protein per pound of body weight per day for body building/strength training.

I have a bench and bars, weights, bells, etc. etc. at home and exercise in socks, unless I'm jogging of course, which point I wear a pair of reeboks.

I work anywhere from 55-60 hours a week right now and have added an extra rest day here and there to compensate, which is actually good because I'm pretty sure I was overdoing it when I had more free time. Luckily I can lift at home, so I don't have to go to a gym, but I've always heard you have to force yourself to go as soon as you get off work, which is what I did with a friend, even after midnight, when I first started getting into strength training. I usually lift 3-4 times a week right now, but I don't always get enough cardio sessions as I would like. I'm very cardio light, and would at absolute most jog three times a week. Right now I'm usually jogging twice a week, which feels like the perfect amount for me personally.
>>
Matilda Blatherfield - Sun, 23 Feb 2020 14:50:08 EST F9re/7Nr No.96089 Reply
>>96084
  1. I used to be 14 stone stone @ 5'9 and ripped, may be 6% bf, visible abs, 18+inch arms but I did little to no cardio i found it really boring. I took steroids off and on.

2. I can't/won't cook so my meals were very basic. Chicken with seasoning, fish (tuna mainly), cheese, eggs, nuts, bacon, protein shakes after workout and during the day. I used to know a dude who'd set his alarm to wake him up during the night for protein shakes lol. He competed at amateur level.

3. Just regular running shoes.

4. I trained each muscle once per week, 12 sets each, 8-12 reps but did heavy deadlifts for a rep to see what i could do. I trained in the evenings at a gym after work for 1 to 1.5 hours. I trained between 3 and 5 times a week.

Any point in bulking on keto?

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- Sat, 22 Feb 2020 23:15:36 EST aFexIQ++ No.96087
File: 1582431336395.png -(408637B / 399.06KB, 667x505) Thumbnail displayed, click image for full size. Any point in bulking on keto?
So started at around 165-170 (had no scale) on January 1st. Gave keto a try since
I have a ton of what I assume is visceral fat from being hugely overweight from 14-16 (285lbs, 5'11).

At this point I weigh 150lb on the dot which seems to be the lowest healthy weight for my height, and honestly while I've gone from a 34" waist to 30" I still have a gut esp if I relax my abs. I'm not sure if I have like detached abs or what
from being so overweight so young or what but it's a mess.

Anyways, at this point I want to start building muscle. I've been doing a standard stopgap dumbbell routine 3x a week and HIIT cardio on the two other days with two rest days in there. I would say I have nice definition and clothed I look fit / not skinny fat. I'm about to pull the trigger on a power cage and 300lb Olympic weight set for my home gym and want to get some advice before dropping $500 or so.

My main question is if there is any point in continuing keto if I'm eating in a surplus anyway? Evidence seems varied, and obviously muscle will build slower but will it be more a 75-25% muscle-fat ratio gain compared to 50-50% with normal carb cycling? I assume if I'm building lean muscle while losing fat it will target my visceral fat better than bulking with carbs but I'm not sure. I've also thought of doing targeted keto with like a sweet potato before my workouts to increase glycogen and get better performance.

Any advice / experience would be pretty helpful.
>>
Matilda Blatherfield - Sun, 23 Feb 2020 14:37:51 EST F9re/7Nr No.96088 Reply
>>96087
1st of all well done on the weight loss. I'd deffo purchase the weights if u have the space, going to a gym is even better but not for everyone i know. I've keto dieted and still gained muscle and strength, i was in the best shape of my life with high protein med fat and low carbs with heavy intense anaerobic training. But i was using steroids too.

Optimal level of cardio for good health and overall functioning

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- Mon, 10 Feb 2020 01:08:32 EST IR6lc/y6 No.96058
File: 1581314912940.jpg -(90626B / 88.50KB, 720x420) Thumbnail displayed, click image for full size. Optimal level of cardio for good health and overall functioning
Has anyone here researched this kind of thing? It looks to me to be an absolute minefield, I wouldn't know where to begin. What I'm asking is if e.g. 1 hour of cardio a week is better than 2 hours, etc.
1 posts omitted. Click View Thread to read.
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Shit Buddleledge - Tue, 11 Feb 2020 14:43:18 EST p85xFx3L No.96063 Reply
>>96060
Those guidelines will be a lot like recommended veg portions. Not the optimum amount but just a compromise between "will improve health" and "people will do it". 7 a day is actually what we should aim for but no one's even going to try for 7.

I haven't done a shit tonne of cardio but I am pretty confident in quite a few things. Firstly it's also good not to stay still for long, hydrating well has the benefit that it forces you out your seat a lot. That's not cardio but sitting around for hours on end isn't good. I would try to do the amount Hamilton recommends plus some more moderate to gentle stuff throughout your day. I think on a given day I brisk walk about 45 minutes in 3 chunks. Then 3 days a week I usually do 30 minutes of intense cardio and 3 days I do weights which is probably still more work for my heart than nothing. On my day off I walk a lot more anyway. That also doesn't include moderate to light cardio activities like housework. The more you move the better. This level of cardio gives me noticeably better than average fitness, I can walk a long way fast and it supports my weight training well. My blood pressure and heart rate are both low ish.

I work with people who do more cardio than me and they are fitter. Both my current and previous manager have been at the next town over for a meeting when the trains let them down so they ran the 8-10 miles home. No problem. They both do a lot of cardio.

The main downsides of cardio are that most of us only have so much time and energy. I don't believe cardio kills gains but it takes time and energy from other exercises so overdoing it probably will hold you back on weights or stretching and yoga (both of which come with health benefits). It can be hard on the body depending what you do (though it can also be gentle).

I don't think it's easy to do "too much" unless you end up one of those people who runs marathons every day and needs to actually step down or their heart will stop in their sleep or you overdo it and hurt yourself or lose time you could be using for other things which will make your life better. And I know you're thinking "how will I know if I'm overdoing it?" well generally like all exercise, start safely and slowly ramp up and you'll know as your limit approaches. Push it but if you find you're getting more exhausted and more sore then take a short break immediately and step it down when you start again.

Oh and eat, sleep and hydrate properly whatever.
>>
Phyllis Gillystock - Wed, 12 Feb 2020 11:31:56 EST NUucwSW6 No.96066 Reply
You need to do as much as your body needs. I do an hour a day six days a week.
>>
Samuel Dangersadge - Fri, 14 Feb 2020 23:12:18 EST IR6lc/y6 No.96070 Reply
Another question, on what cardio regime have you felt best at? I've been doing resistance training for 10 years but cardio for only 1 year. I think I feel better doing a little bit but its hard to say.

weights 3x day - every other day?

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- Tue, 28 Jan 2020 02:48:58 EST YT/tEDSa No.96038
File: 6.jpg -(80085B / 78.21KB, 666x69) Thumbnail displayed, click image for full size. weights 3x day - every other day?
hey /ana/ is it too much to lift weights 3x a day every other day? I have no endurance (and suffer with some health problems) so I can't do long workouts...

normally i'm doing arnold press/curls/rows and every other day I do squats (looking to add weight soon) I typically do 10/rest/8rest/6rest

cheers all
1 posts omitted. Click View Thread to read.
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Nigel Buzzfuck - Tue, 28 Jan 2020 07:28:35 EST IMUiYyNE No.96041 Reply
3x a day? Why not 1x a day? I guess as long as you isolate it doesn't matter how long it takes tho technically, and you can split it up like if you only get 10 minute breaks at work.
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Shit Bledgeshit - Fri, 31 Jan 2020 02:37:39 EST 2Cswusl/ No.96044 Reply
3x a day? If exercise volume is the same regardless of time span, growth will be the same. How you cut it up doesn't matter.
User is currently banned from all boards
>>
Fuck Blundleworth - Fri, 14 Feb 2020 02:18:42 EST Wc4dfmYk No.96067 Reply
>>96038

It would be better to do a single session, once a day, every 2-3 days, mixing up muscle groups in each successive sessions. I suggest aiming for bigger weights with lower amounts of reps if your health will allow it.

You want to go more towards strength training, with anaerobic exercises and heavy weights.

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