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Sandwich


Ass Exercises

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- Sun, 05 Aug 2018 22:45:10 EST olyln65y No.94870
File: 1533523510756.jpg -(238361B / 232.77KB, 580x456) Thumbnail displayed, click image for full size. Ass Exercises
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?
33 posts and 11 images omitted. Click View Thread to read.

Bicycle velocity

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- Sat, 06 Apr 2019 17:40:04 EST IzmO64gs No.95296
File: 1554586804336.jpg -(96641B / 94.38KB, 500x625) Thumbnail displayed, click image for full size. Bicycle velocity
On a straight flat surface, how fast can a bicycle go?
16 posts and 7 images omitted. Click View Thread to read.
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Archie Sommlelock - Fri, 03 Jan 2020 22:21:59 EST Yj9XY4qm No.96010 Reply
>>95731
>Go FASTER
Zoooooooooooooooooooooooooooooooooooooooooooommm
>>
Simon Hodgetun - Tue, 14 Jul 2020 04:41:08 EST 4qPRjBQ1 No.96372 Reply
1594716068132.jpg -(66540B / 64.98KB, 474x794) Thumbnail displayed, click image for full size.
Zipadeedoodaa..

Biceps Literally Not Growing

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- Sun, 22 Jan 2017 03:20:57 EST f4LsUw1/ No.93850
File: 1485073257925.jpg -(1661746B / 1.58MB, 1676x2536) Thumbnail displayed, click image for full size. Biceps Literally Not Growing
I do not go to the gym and only really do brief workouts at home 4-5 times a week. I mainly focus on doing pushup variations, ab workouts as well as doing a dumbbell workout 2 times a week. My biceps and triceps have been growing really really slow and don't know how to increase my gains. I don't have a gym close (trust me there isn't one close and don't live in the West) so I use dumbbells.

I start off with around 12KG and do 3 sets of 10 reps on bicep curls, then increase to around 14KG. I then do hammer curls with the same weight and routine, then do a few other exercises like sitting down curls. I eat healthy and my only real downfall is beer 2-3 times a week. I intake enough protein for muscle growth but nothing crazy. How can I improve with what I have to work with? I was thinking maybe callisthenics...
11 posts and 3 images omitted. Click View Thread to read.
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Mr_Shawmeen - Wed, 03 Jun 2020 18:21:47 EST orSXYJWQ No.96271 Reply
>>96269
Also just because you're hung like a camel
doesn't mean you hafta do porn
>>
Mr_Shawmeen - Wed, 10 Jun 2020 12:15:07 EST DZwKm1fz No.96319 Reply
>>96269
Spinster hammers? Lol wtf autocrorrect

Supinated hammers just drop the forearm out of it during main portion of the contraction.
>>
Cyril Challyned - Thu, 09 Jul 2020 16:09:54 EST bIUqPNwE No.96369 Reply
>>93850
You have oneitis for a family member vampirising familial feud

Abs

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- Wed, 24 Apr 2019 11:49:35 EST GanhevWh No.95345
File: 1556120975990.jpg -(718294B / 701.46KB, 1600x800) Thumbnail displayed, click image for full size. Abs
I have been sooo close to a six pack like three times but have always let circumstances get out of control and ended up in a bad place.
I'm now 260 lbs and want to be at least 220 lbs to achieve this (i am a big guy)

OK so
beyond simple calorie reduction, cardio, and of course, copious amounts of lifting, what else can I do?

Two things come in mind as of particular interest, the first being carb cycling, the second being psychological tactics that I can use to motivate myself when I feel like it's not achievable.
24 posts and 10 images omitted. Click View Thread to read.
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Thomas Billinglock - Wed, 25 Sep 2019 13:37:52 EST nE+fnQwj No.95824 Reply
>>95768
I laughed my ass off. Dude you're totally right she's been stretching all fucking wrong bro.

Supplements

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- Sat, 18 Mar 2017 14:05:02 EST 9zc2QRtm No.93998
File: 1489860302179.jpg -(587953B / 574.17KB, 1000x667) Thumbnail displayed, click image for full size. Supplements
I know roids are a pretty drastic option given the side effects, and there's also HGH (which is apparently expensive as all hell and can have pretty bad side effects too if you aren't careful).

Anything less dramatic that I can do on top of diet and exercise to accelerate results a bit?
16 posts and 2 images omitted. Click View Thread to read.
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Cyril Himmlefield - Fri, 03 Jul 2020 09:11:53 EST uqv9QBgd No.96364 Reply
>>93998
Ashwaganda, creatine, protein, vitamins, and good sleep for quick gains without fucking up your body.

Also msm works quite good for recovery
>>
Matilda Hazzleberk - Tue, 07 Jul 2020 05:00:03 EST uRqmWHsE No.96365 Reply
>>93998
Just get out in the sun, quit fapping, and drink some cranberry juice. K2 vitamins are kind of an untapped gold mine for growth due to the fact that it helps grow bone density. I recommend nootropic mushroom stacks as well because they help repair neurons and synapse tissue and connections

Source:childhood of combat sports and extensive research for optimal performance. Carnivore diet and vertical diet experience

Can't I just do a full body workout twice a week?

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- Sat, 02 Apr 2016 00:04:19 EST 6Pb9xgPr No.93221
File: 1459569859597.jpg -(103530B / 101.10KB, 620x629) Thumbnail displayed, click image for full size. Can't I just do a full body workout twice a week?
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?
43 posts and 14 images omitted. Click View Thread to read.
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Nicholas Siddlelad - Wed, 17 Jun 2020 21:50:58 EST SRB7Juv0 No.96332 Reply
>>96221
Do it longer
User is currently banned from all boards
>>
William Trotville - Fri, 26 Jun 2020 14:02:48 EST P2mApV65 No.96355 Reply
>>96059
not op but same problem. i like full body movements and learning some activity, preferably every day. i can bulk as long as i eat much? sorry im a bit stupido

Scubadiving-Thread

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- Tue, 09 Jun 2020 06:39:19 EST dPsHP+8b No.96309
File: 1591699159712.jpg -(214754B / 209.72KB, 1192x678) Thumbnail displayed, click image for full size. Scubadiving-Thread
>be me
>finally did my course with DIR-equipment
>best and most relaxed diving I've ever had
>can't go back to regular dive jackets anymore
>look @ prices from Halcyon & Co
>$$$ my eyed drop out of my sockets
>not a single shop or base here rents out Halcyon Equipment

should I buy a cheap backplate and wing?

Anyone has experience with cheap chinese backplates and wings?
1 posts and 1 images omitted. Click View Thread to read.
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Emma Fuckinghall - Tue, 23 Jun 2020 17:16:24 EST RVmWTLqz No.96346 Reply
1592946984108.jpg -(103636B / 101.21KB, 655x655) Thumbnail displayed, click image for full size.
anyone here using underwater-cameras and can recommend any cheap diving-tray and light?
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Clara Socklebidging - Tue, 23 Jun 2020 22:49:22 EST NWoM/6sf No.96347 Reply
1592966962351.jpg -(28351B / 27.69KB, 679x544) Thumbnail displayed, click image for full size.
>>96346
I could use some help setting my dive-camera and tray up.

I don't want to buy some overpriced scuba-cam- and light-tray.
I already got a cheap Meko-Tray and I added this connector:
https://www.amazon.de/gp/product/B00Q4HTOJG/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1

and I got this light:
https://www.amazon.de/dp/B07VQFG449/?coliid=I3GGPB16TJ8PNX&colid=2JFS3KYY79WH5&psc=1&ref_=lv_ov_lig_dp_it

but now I need some kind of ring that could hold this lamp in place (and still gets connected to this "Action-Cam"-connector.

I've been looking everywhere, can't find this thing.

Any ideas?

Physical Therapist and Personal Trainer

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- Wed, 11 Jan 2017 19:58:14 EST L1txwjLH No.93835
File: 1484182694391.jpg -(495493B / 483.88KB, 1408x1296) Thumbnail displayed, click image for full size. Physical Therapist and Personal Trainer
I finished my degree.

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

AMA

I dont know anything about steroids
51 posts and 18 images omitted. Click View Thread to read.
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Caroline Murdway - Sat, 20 Jun 2020 18:59:26 EST p85xFx3L No.96336 Reply
>>96334
Okay guys I think I can help maybe. For context when I ate unhealthy I shat a lot less but it was horrible, stomach cramps, liquid, horrendous smell, there is every chance I had and have IBS. When I decided to lose weight I changed my diet and this changed.

At first I got piles from straining too much. I ate lots of protein and a few hundred calories of whatever and lifted a lot and yeah... if you ever have to have a bullet shape suppository for your piles protip: It melts. Put some tissues between your cheeks to catch the shitwax.

Anyway I ate more veg. I shit a lot now but most of the time it's 0-3 wipes. My anus only ends up sore if I treat myself to too much cake or get a stomach bug. So it's not the ideal solution but your anus isn't ripping just because of quantity but because it's sludgy acidic shit and you have to work hard to get it out and then wipe it repeatedly. I often eat for 120-150g/day with 1600-2000 calories.

Eat a shit load of veg. Green veg, peas, whatever. Avoid potatoes and pasta and rice is okay in moderation. Mushrooms, cabbage, brocolli, carrots, a little sweetcorn (but only a little), pepper, onion. I cheat. I have a mix of fresh and frozen veg. These vegetables are not going to provide more than 200-400 calories per day, there's some protein. They'll do you good. For protein chicken breast is the winner. That's about 25/protein for 100 calories. If you aren't trying to eat lean and want to gain weight chicken thigh is cheaper and will contribute more calories. I found that protein powder is about comparable per g of protein to chicken. Eggs are probably the cheapest amino balanced protein source but if you live by them alone it's going to be grim. Getting one or two helps though.

In Walter's case I actually wonder how you can struggle with protein goals that low when trying to gain. And also not have fibre but the obvious answer to me is that you're also eating a lot of crap food, even with cheese and eggs, you shouldn't struggle to get 100g+ of protein in 2K calories. Processed carbs with low fibre, oily fries, lots of beer probably, large amounts of cheese aren't good though it's definitely fine in moderation, a lot of cheeses should be considered something you treat yourself to though stuff with less fat and more protein is probably fine in moderation. Anyway this missing thousand calories which isn't providing protein probably make the problem worse. Rein that shit in and replace it with a few portions of veg, a fruit or two (just 1 or 2, an apple, and maybe a banana or orange) and chicken.

Dark chocolate is also a good treat food, I don't mean shitty 40% cocoa stuff, that's not dark. Cocoa has fibre and some protein as well as fat so a bit of that as your staple treat food will help.

Anyway I think this is worth a try. It might not work for you or it might help I think eat more lean protein (ie chicken breast) and use the freed up calories to get veg in.
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Mr_Shawmeen - Sun, 21 Jun 2020 00:51:50 EST GCWXHICQ No.96338 Reply
>>96334
>>96335

This is one of the things I've spent a lot of time reading about, and a part of the puzzle is the amount of cholesterol you get as well. So cholesterol is helped balance by soluble fiber by way of the life cycle of stored cholesterol>bile salts>bile which is then bonded to by soluble fiber(hence solubility) and out your butt. You may be asking why this is so fucking important. That's because to make lipids your body needs certain fats which eventually becomes testosterone which makes muscle which makes testosterone. You have to fix the hormone cycle and encourage a synergistic response or else your body won't be hormonally capable of handling all the building materials(protein/aminos/ect) that you'll throw at it. It's like dropping off all the materials needed to build a house but not having a full team to do it..

Now for your bung hole. You need insoluble fiber to build bulk in your stool and keep you from pooping your guts out, or even if you do end up shitting a lot at least it won't register as terrible punishment. Protein powder isn't necessarily bad but depending on your body some will just work better for you. Like whey vs pea protein vs soy and so on and so forth. My diet sees me getting up to 300+ grams of protein some days and I do just fine, BUT you have to make sure your fiber balance is in check and that you're getting RESISTANT STARCHES. These starches act like/as fiber and a starch keeping your blood sugar levels in check while helpinh you poo, THIS IS PARAMOUNT. They also feed bacteria higher up in your gut which helps break down food, but it can also make you gassy so buy some fucking beano. 100 grams of protein is only 400 calories in a perfect sense so that leaves a lot of fucking wiggle room. Oikos Triple Zero is your friend for sure, it checks a lot of boxes from fiber and protein to probiotics, and if your wondering of your yogurt is bunk or not stir a tablespoon of it into 6 or 7 ounces of milk and let it set out over night. If I doesn't thicken then it's dead. So we covered prebiotics, probiotics, soluble/insoluble fiber, resistant starches(RS1,RS2,RS3 lookitup), fat and hormone balance, and some others. If yore trying to program a diet remember that you work within the amount of calories that yields a specific body weight, and then from there you fill in the blanks on what makes that diet balanced. It takes practice but you can up and downregulate specific nutrients as you grow or shrink.
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Mr_Shawmeen - Sun, 21 Jun 2020 01:09:10 EST GCWXHICQ No.96339 Reply
1592716150217.jpg -(7633407B / 7.28MB, 5312x2988) Thumbnail displayed, click image for full size.
>>96336
You're missing a lot of key points, and as for chocolate you should be eating it as part of your diet BECAUSE of the fats it contains as well as the protective polyphenols. You don't NEED a shit load of veggies unless you don't know which ones to eat, and chances are all those oligosaccharides will make you miserable unless you have a pet dispenser filled with beano. You need a fair amount of vegetables but you also need those starches, just the right ones. Legumes are probably your best friend as you dial up your diet higher and higher as they have one of the best protien/fiber/starch balances of any food and are associated with superior cardiovascular health, lentils,pintos, black beans whatever.
Chicken is good but red meats offer different advantages as well. If I'm focused I do a lot of protein from beans and dairy with meat coming in third.

I alway end up double posting just to minimize confusion, but I could talk for days and days on these topics. You gents also need to remember part of what your doing is trying to convince your body not only to build new muscle but to load all of it up with cellular energy.

Anyway polite nb

Gym vs recreational drugs

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- Sat, 06 Jun 2020 12:32:10 EST tMxK2Ucd No.96294
File: 1591461130089.jpg -(44819B / 43.77KB, 526x526) Thumbnail displayed, click image for full size. Gym vs recreational drugs
hey my dudes

im contemplating how to go around this ..so i started hitting the gym again , i sometimes take very low dosage of xanax before sleep and drink sometimes .. should i stick to wine instead of beer if i drink etc , your experience would be much appreciated
1 posts omitted. Click View Thread to read.
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Mr_Shawmeen - Sat, 06 Jun 2020 18:46:33 EST GCWXHICQ No.96296 Reply
Beer is better. It loads blood into your chest actually lol
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Angus Benderhot - Mon, 15 Jun 2020 07:45:51 EST b4injmx9 No.96327 Reply
1592221551599.jpg -(30632B / 29.91KB, 567x467) Thumbnail displayed, click image for full size.
I'm pretty sure I am going to a gym but I might be some kind of psychopath starting fights at a chemists or a daycare centre. When I first went there I wasn't sure what was what, was also a supermarket at some point. Who knows, I might be that weird thing I saw on instagram where some guy who could barely walk got put on a scale and weighed like for just before a prize fight, he looked like he had low body fat and wiry muscles but his nerves must have been destroyed or he was fatigued or drugged or something, was weird or potentially some kind of fucked abuse sort of thing. Who knows... I think I saw a woman pinching a dudes balls or something, but I wasn't looking very closely. I wonder if not a gym at all and it's me witnessing a police interrogation, but not really witnessing a police interrogation, just seeing a dudes balls get pinched on a chest press machine. I fear that I'm going to be like that guy who went to the gym while high on deliriants or something and bench pressed a wet towel in the change room and dropped weights on his feet. I don't want to do drugs any more, I'm pretty sure I haven't for years, if I was then they were really shit drugs or I'm so poisoned and destroyed and deluded that I think everything is normal.
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Caroline Murdway - Sat, 20 Jun 2020 19:03:51 EST p85xFx3L No.96337 Reply
>>96327
I remember that thread. We could all be hallucinating everything but for peace of mind you just have to trust your experience. If you doubt it be open to obvious clues or evidence but in the absence of it, you'd be crazy to think you're not sane.

If you've been sober, sleeping well and eating properly for a while now your brain is probably okay.

Also I saw a video of a guy weighed for a fight who was barely able to stand. The fighters have to make weight the day before the fight so by dehydrating and starving him they were able to get a bigger dude within the weight limit and then fill him up before the fight. Water weight makes a huge difference so 2 or 3 days fasting with no water for a day or so will drop 4 or 5KG which is huge. It's also really dangerou and pro fighters don't do anything that extreme. Pro boxers being really hangry might explain why weigh ins are so dumb though.

Fast Weight Lose?

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- Sat, 25 Mar 2017 22:38:28 EST 6pn5V0Ck No.94018
File: 1490495908662.jpg -(883452B / 862.75KB, 1000x1296) Thumbnail displayed, click image for full size. Fast Weight Lose?
5'8 190lbs, 25y/o, male
Wanna get down to 150 or some shit over the summer.

Best methods?

Thought of oral amphetamines, but might be doing some job seeking soon.

1200 cal diet?

Need to get my bike put back together after beating it to shit last years rides. But how much biking would I need to burn that?
18 posts and 4 images omitted. Click View Thread to read.
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William Gevingketch - Thu, 14 May 2020 13:53:24 EST Xyscw4DG No.96233 Reply
>>94018
CLA is a fat burner works as much as clenbuero

Stretching

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- Sat, 06 Apr 2019 17:49:10 EST IzmO64gs No.95297
File: 1554587350336.jpg -(39791B / 38.86KB, 600x398) Thumbnail displayed, click image for full size. Stretching
How important is stretching to keeping /fit/?
14 posts and 6 images omitted. Click View Thread to read.
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Mr_Shawmeen - Fri, 05 Jun 2020 20:44:38 EST GCWXHICQ No.96285 Reply
Stretching is the corner stone of all strength. Flexibility equals power because I saves your joints from damage cause by lean mass so play like a monkey and enjoy your new body.

Swimming and snorkeling is the only sport I can do

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- Sun, 31 May 2020 12:59:33 EST gmp/muUL No.96260
File: 1590944373546.jpg -(134444B / 131.29KB, 780x495) Thumbnail displayed, click image for full size. Swimming and snorkeling is the only sport I can do
I find jogging, running and lifting weights incredibly boring and too much of an efford.

I prefer riding my bike to divesites and go swimming and snorkeling as mich as possible.

Its the only form of sport I can get behind.

Anyone else feels this?

How do you keep in shape during winter?
Do you visit pools?

Awwwwwrahoo

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- Tue, 19 May 2020 09:24:18 EST hZhqHoUs No.96244
File: 1589894658372.jpg -(25114B / 24.53KB, 400x300) Thumbnail displayed, click image for full size. Awwwwwrahoo
I get legs so sore when wanking they look like a shrunk ballsack mixed with a senzu and a cashew. What's with my organism? TRex

Im back!

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- Thu, 07 May 2020 20:08:42 EST 66y5lUf5 No.96219
File: 1588896522655.jpg -(80369B / 78.49KB, 540x338) Thumbnail displayed, click image for full size. Im back!
Im back from a long break of working out. In my 20s now. Any advice?
3 posts and 1 images omitted. Click View Thread to read.
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GreekGodMode - Thu, 14 May 2020 11:41:25 EST RiRhgjOi No.96232 Reply
>>96219

Im gonna build a home gym. Money is an important factor. Where should I start?

Trying to get abs back and work on biceps and lats
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Cyril Harryhetch - Tue, 19 May 2020 09:20:44 EST hZhqHoUs No.96242 Reply
>>9621If you can't mow through three jolly african-americans a day get a boxing bag and oil your fists/gloves

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