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420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated March 20)
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.
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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
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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.
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Henry Dishfoot - Tue, 11 Dec 2018 15:35:33 EST ID:hAOos8By No.95185 Ignore Report Quick Reply
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>>95177
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.


like gaining in reverse by Fucking Fingerfat - Fri, 26 Oct 2018 15:04:45 EST ID:olyln65y No.95097 Ignore Report Reply Quick Reply
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I used to be a fatass and I'm still in the process of losing weight. I want to get rid of everything that I can safely so my skin can shrink up as much as possible. How low can my calorie consumption go without incurring lasting health issues?

Here's the situation: Right now I'm a BMI of 27at 191 lbs. at last weigh-in and 5'11" of height. FitnessFrog says my BMR is 1994 and my TDEE is 2393, I count 1700 calories a day as I thought men could not go any lower than 1600 without crashing their metabolism or whatever. That's probably bro science though. I also cheat all day once a week (Sundays) but that has become a 24-hour junk food binge and I really can't give it up. Pizza is how I cope and that's how I got into this predicament in the first place. I think it would be easier to just fast all day on some other day of the week but once again, I think that might shithouse my body.

I've been losing about a pound a week for the past 5 months but now I'm starting to see my results peter out and that's a problem, plus I had to drop weightlifting out of my routine because I kept hurting myself no matter how much I focused on my form. Now I just do dynamic stretches and cardio.

tl;dr how little can I eat 6 days of the week without fucking myself up?
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Henry Crunkindurk - Sun, 04 Nov 2018 19:33:32 EST ID:olyln65y No.95113 Ignore Report Quick Reply
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
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Charles Sopperstut - Sat, 01 Dec 2018 08:59:09 EST ID:o6lUvJos No.95164 Ignore Report Quick Reply
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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!!
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Molly Bonningtotch - Mon, 10 Dec 2018 17:00:30 EST ID:1X54TG9u No.95183 Ignore Report Quick Reply
>>95164
I've been having a little bit of a peckishness problem that has been hurting my progress so I think your advice will really help me roll that back. Thank you for that and the words of support :)

Funny that you mention dancing, that's something I've wanted to pick up! Where did you get started?


Subscapularis by Wesley Chabbledack - Thu, 06 Sep 2018 19:11:29 EST ID:5NtbGv9Z No.94988 Ignore Report Reply Quick Reply
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Hey guys massage therapist here. Ever find yourself playing a sport and you've noticed a phenomena called pulling? I.e. My shot pulled to the right or my throw pulled to the left. Well turns out what your experiencing isn't a problem of eye hand coordination but is more than likely a tight rotator cuff. With a loose and properly functioning rotator cuff passes, punches, shots and even aiming a gun shouldn't take much thought and should be a fluid experience.

One muscle people tend to have a lot of problems with and don't realize is involved in making a basketball shot. Id bet 10$ you've seen someone wing their elbow or even play mind games about how to make their shot everytime. Well I've come to save the day. The primary reason people play mind games when making a basketball shot is because their brain hasn't made the neural connections to relaxing a primary muscle in a basketball shot. The muscle in talking about is the subscapularis muscle posted in the picture. It's underneath the shoulder blade so people tend to have no clue this muscle even exists. Focus on relaxing this muscle next time you take a basketball shot and watch the sparks fly as you witness your body having correct body mechanics and watch all those mind games fade away.
Comments appreciated always trying to learn something new.
1 posts omitted. Click Reply to view.
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Phineas Bliggleforth - Sun, 16 Sep 2018 20:15:57 EST ID:+1P+PRu0 No.95012 Ignore Report Quick Reply
please explain how a medial shoulder rotator is the "primary muscle" in a basketball shot when it's a fixator at most.
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Nigel Beshwill - Thu, 20 Sep 2018 23:15:51 EST ID:Rrg8pidq No.95016 Ignore Report Quick Reply
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.
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Henry Snodbury - Sat, 13 Oct 2018 03:13:09 EST ID:zPodxCZB No.95059 Ignore Report Quick Reply
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For medical problems, see a doctor.


Ideal routines for useful strength by Phyllis Grandwill - Wed, 14 Nov 2018 05:05:53 EST ID:aOJLU0cC No.95123 Ignore Report Reply Quick Reply
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The kind of strength that makes heavy/awkward things lighter and can give me the ability to overpower others. End goal is a dominating physical presence but also the ability to use it. I'd say my goal is to be 170 pounds.

I do not do bench press or squats, due to ligament damage in shoulders/knees. I do not use machines, only dumbbells and an EZ Curl bar. I have access to pull up/dip station, incline bench, balance board and bow flex. I usually cycle 10-16 miles a week and my job requires me to be on my feet/carrying things all shift.

-----------------
Currently :
5'8/176cm and 11st3/158lbs/71kg
5 wide pull ups, 7 raised legs push ups, 30+ raised leg crunches, 8 dips
15kg/33lbs dumbbells for arms, shoulders, chest or 7.5kg/16.5lbs for weaker excercises

-----------------

My main "idea" is to try pursue a mix of weight training and calisthenics. Get really good at pull ups, dips, push ups, incline crunches. Mix it in with some standard issue dumbbell workouts and niche workouts such as grip training, bow training and working all the little muscles/forearms. Mix it in with some MMA/Climbing for overall functionality.

I figure as long as I eat enough calories to not be losing weight, I could get the bulk on and then work on getting my strength to catch up with it once I've hit my target.
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Esther Chungerfield - Sat, 17 Nov 2018 11:10:45 EST ID:o6lUvJos No.95129 Ignore Report Quick Reply
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!
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David Sunningbutch - Thu, 29 Nov 2018 18:47:54 EST ID:vaMOtuqV No.95161 Ignore Report Quick Reply
You're not going to have a dominating physical presence at 170 pounds. Sorry.


Outdoor Summer Hoops by Jenny Honeybury - Sat, 28 Jul 2018 21:26:13 EST ID:RxwlhUSp No.94839 Ignore Report Reply Quick Reply
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Let's say that I wanna git gud at basketball quickly to impress the local chocolate hunnies.

Obviously on-court practice is best, but what can at I do at home or during bad weather to maximize footwork, agility and mad air? I assume cardio in general but specific exercises/diet/tips from experienced ballers would be appreciated.
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Lydia Cuggletat - Mon, 22 Oct 2018 19:59:31 EST ID:BR62YTem No.95087 Ignore Report Quick Reply
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Can confirm, medicine balls are awesome and made me into a straight baller.
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Nathaniel Numbleseck - Thu, 22 Nov 2018 15:07:02 EST ID:beWzC5Hx No.95136 Ignore Report Quick Reply
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Does wearing weighted clothes help you jump higher or does that only work in anime?
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Edwin Cocklefoot - Sat, 24 Nov 2018 23:01:09 EST ID:OL3swCLi No.95155 Ignore Report Quick Reply
>>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.


Quick question - any help would b appreciated thanks!! by Jeremy Velasquez - Fri, 23 Nov 2018 03:00:12 EST ID:8d2GE4wj No.95139 Ignore Report Reply Quick Reply
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Hi friends I found this place to buy my grandmother a Chinese plate for her as a Christmas present has anyone ever bought from here before? I don’t buy stuff online very often and couldn’t find reviews. Money’s not a problem.
Regards,
Jeremy Valesquez
From Sunny Thailand!
The site is http://bobxlgang.xn--qee.com
6 posts and 4 images omitted. Click Reply to view.
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Lillian Billernock - Fri, 23 Nov 2018 03:20:35 EST ID:aK5orQil No.95147 Ignore Report Quick Reply
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DICKS EVERYWHERE
>>
Lillian Billernock - Fri, 23 Nov 2018 03:23:49 EST ID:aK5orQil No.95148 Ignore Report Quick Reply
Yes
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Jack Pickstone - Sat, 24 Nov 2018 11:43:48 EST ID:iSLIw2Ml No.95154 Ignore Report Quick Reply
>>95139
I am not clicking your malware link you damned Chinabot.



The horrible new year resolutioners rush! by Nyk Syk Psyco - Tue, 10 Jan 2017 06:41:20 EST ID:etJwkPDv No.93831 Ignore Report Reply Quick Reply
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Ah new year, new beginnings (Or at least that's what most say)

3 Months down the line only a few committed will be seen in the gym at the squat rack.

I just wish these people who commit to their fitness lifestyle remain committed for once in there life!!!
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Henry Sondershaw - Sun, 12 Mar 2017 07:26:26 EST ID:fyXfrgOl No.93994 Ignore Report Quick Reply
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March Forth and Run
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Archie Blullerdure - Fri, 26 Oct 2018 20:09:16 EST ID:zPodxCZB No.95102 Ignore Report Quick Reply
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>10/10
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Nathaniel Numbleseck - Thu, 22 Nov 2018 15:02:41 EST ID:beWzC5Hx No.95135 Ignore Report Quick Reply
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aww yeh


Routine for beginners by Edward Nicklebanks - Sun, 21 Jan 2018 23:52:40 EST ID:plwLtRB1 No.94632 Locked Ignore Report Reply Quick Reply
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I only hit the gym a couple times a month but want to get jacked. My old man knows alot about fitness and is hella jacked and gave me this routine today.

Some might argue that i need to be doing less reps/heavier sets but honestly im weak af right now and I think this will help me build strength before I can adjust to to something better.

Currently 25 years old 5 11 and 175 lb skinny fat. Looking to start this routine tomorrow.
Locked
Thread has been locked
Thread was locked by: Mintzs
Reason: Necrobumped for some reason
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Hamilton Mallytat - Sat, 07 Jul 2018 02:34:13 EST ID:gq30Bux/ No.94800 Ignore Report Quick Reply
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DISCIPLINE beats motivation. Just do it....
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Jarvis Sablingman - Sun, 26 Aug 2018 06:13:22 EST ID:RoDJveMF No.94961 Ignore Report Quick Reply
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>Carry on, my wayward sun....
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Doris Pickworth - Sun, 30 Sep 2018 06:30:17 EST ID:YW/HFt8o No.95027 Ignore Report Quick Reply
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Children today, go and exercise!


YO GET IN ON THIS SHIT by Nigel Nillygold - Sun, 21 Oct 2018 16:30:21 EST ID:Lc+6e6bK No.95085 Ignore Report Reply Quick Reply
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INVEST IN A SAUNA AND REAP THE BENEFITS
I FEEL SO FUCKING GOOD AND ITS ALL THANKS TO A HOT WOODEN BOX
1 posts omitted. Click Reply to view.
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Rebecca Crickleford - Tue, 23 Oct 2018 00:14:46 EST ID:V74xi7Y/ No.95088 Ignore Report Quick Reply
Shit that looks dope. One of the hippies at work is always telling me to try a sweat lodge. This looks way better.
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Nell Worthingridge - Tue, 23 Oct 2018 09:58:10 EST ID:rceV32lq No.95089 Ignore Report Quick Reply
>>95085

My local gym does a pay as you go entry for sauna n steam room. Just got out now after a workout at home. Feels dope, considering a monthly pass to go daily.
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Barnaby Werrysirk - Tue, 13 Nov 2018 20:56:58 EST ID:3Bf3Ym1L No.95122 Ignore Report Quick Reply
>>95085
We have sauna at my health club. Comes with the package. About 10'x12' teak room with constant 170F temps. Has the little wooden bucket and ladle to sauce water over the electric heater/coals. Do 10min after my workout 6 days a week. I'd go in longer but I either don't have the time to do multiple 10min sessions, and 10min at a time is about all you can take at 170F.


GUT by Hedda Wedgeson - Fri, 03 Aug 2018 03:46:47 EST ID:dcECgilT No.94858 Ignore Report Reply Quick Reply
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I'm sure this is posted here a lot and I'm sorry. I searched gut and found nothing. I've been tall and skinny for my whole life. Past 4 years I have slowly gained a gut but nothing too bad. This year it hit shitty level that I feel will lead to Hank Hill or worse. Past two months I've noticed a very mild double chin.

Jogged a bunch this winter but I found it hard to stick with. I'm open to doing that again if it's the answer. Don't lift weights. Used to bike around everywhere. Bike has been dead for over a year. I know that eating habbits and drinking habbits matter but what is the best WORK OUT to get rid of the gut or at least make it smaller or maintained. I heard sit ups don't work but is that true?

Pic best example I could find I guess.
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Bird Keeper Dane - Mon, 15 Oct 2018 09:31:45 EST ID:fri7ybO/ No.95064 Ignore Report Quick Reply
>>94858
Dietary changes are key OP. If losing excess body fat is the goal, but out or reduce your intake of fatty foods like meats and dairy products.
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Phineas Cidgeworth - Mon, 15 Oct 2018 13:21:38 EST ID:DB2WAvM3 No.95065 Ignore Report Quick Reply
>>95064
Reduce your intake of calories. Ensure other things don't drastically drop especially protein and don't lose too much fibre. Carbs are the thing to lose. Fat is bad because it's calorie dense but that's it. Carbs are addictive and cause insulin spikes. A balanced approach will work.

If you just reduce your meat and dairy products you run the risk of replacing it with carbs and getting fatter.

There's a bunch of ways to achieve a deficit without cutting out nutrients you need. Reducing meat and dairy can be one such pathway but it's a means to an end and if you consider it to be the be all and end all you could achieve nothing or less.
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govegan-ctfu - Sun, 11 Nov 2018 21:40:10 EST ID:QWgv3Ckk No.95120 Ignore Report Quick Reply
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>>95065
Carbs are addictive like breathing or drinking water is attractive. You need insulin to maintain muscle and insulin only stores fat in the presence of dietary fat. I really messed up my health doing all that low-carb, keto, zero-carb non-sense. Fuck this carbphobia - it's just more quick fix / fast-fad tricks.

Low-carb / keto debunk: https://www.youtube.com/watch?v=bU2ByJ-zxfg

OP, I know you said you got diet covered but I have to through this into the ring and that all, promise:

When you eliminate intramyocellular lipids (fat in muscle tissue) from your insulin pathway you burn glucose much more efficiently. Carbs are still very thermogenic and satisfying on top of that. I'm talking about whole-foods carbs like potatoes, sweet potatoes, rice, squash and all fruits from kiwi and blueberries to bananas and dates - NOT those silly "low-fat" crackers from the 90's that still had 5g of oil per serving or whatever. When your insulin functions better due to low-fat intake, your glucose uptake and glucose-derived ATP is cleaner. Exercise and adventure become much easier and occurs more frequently as a consequence.

Oxidative priority means if you eat carbs and fat your body will burn the carbs and store the fat. Cut the fat to cut the pounds.

Glucose (from complex carbs typically) is CAN be converted to fat via de novo lipogenesis (DNL) but it is inefficient in humans (costing 30% of the conversion) and good luck overeating on potatoes. I have to drink fruit juice with my potato+greens meals to get ENOUGH calories.

Essential fats? We only need about 2g/day to guarantee no signs of deficiency and you can get that with adequate fruits and veg consumption. Even butternut squash has like 50g of omega-3 per cup. Excess fat goes to adipose tissue. Unless it's saturated fat where it will likely clog your insulin pathways after it kills off some LDL receptors in your liver.
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weight by Molly Nassledad - Thu, 18 Oct 2018 06:48:56 EST ID:w011FLU6 No.95072 Ignore Report Reply Quick Reply
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Hi guys! I do have 1,96m (6"4feet) and 60kg and I want to know if someone could help me with a diet to gain muscles/weight.
I want to have like 80-90kg
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Charlotte Cinnerson - Thu, 18 Oct 2018 22:11:20 EST ID:5frbMPr3 No.95074 Ignore Report Quick Reply
>>95073
Wow I haven't heard about scooby in years. Too bad he left youtube.
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William Marringhet - Fri, 19 Oct 2018 04:42:14 EST ID:aOJLU0cC No.95075 Ignore Report Quick Reply
>>95074

At a glance, I count 64 videos in the last 6 months bro. He's still alive and kicking. I think he briefly went AWOL when he got dox'd etc by the future.
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Danny big huevos - Thu, 25 Oct 2018 15:24:38 EST ID:0thyLkGh No.95094 Ignore Report Quick Reply
Start small and work up to eating loads of food. Every morning eat 5-9 eggs, potatoes or hashbrowns, and twice a standard serving of bacon or sausage. Eat lots of pasta and tons of meat for lunch and dinner. Rice and beans are good too. If you wanna get big just start eating more and more until you gain weight


Biceps Not Growing Much At All by Phineas Gockleshaw - Thu, 11 Aug 2016 01:09:00 EST ID:cx85dbH7 No.93576 Ignore Report Reply Quick Reply
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I have been working out 6 days a week for a few months now. I have never been fat but I used to be kind of slim with a slight beer belly.

My abs are starting to pop now, my shoulders are naturally broad but getting bigger, my legs are ok but my biceps suck s bad. I work my arms 2 days a week with dumbbell workouts. I have no gym anywhere near and only dumbbells. I have searched for various workouts on Youtube and yes they have grown a little, but they seem to have hit a wall and any growth is super slow.

>Any tips on home dumbbell workouts for biceps?
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Doris Pickworth - Sun, 30 Sep 2018 06:36:34 EST ID:YW/HFt8o No.95029 Ignore Report Quick Reply
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Work those arms
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Phyllis Clucklebury - Fri, 05 Oct 2018 00:36:23 EST ID:Ph5UtLE9 No.95039 Ignore Report Quick Reply
>>93576
sounds tough with no equipment man
if you could use heavier dumbbels you'd probably be good
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Edward Bluddlepetch - Fri, 05 Oct 2018 15:17:06 EST ID:EySTy/u/ No.95040 Ignore Report Quick Reply
>>93576
OP any updates on how your training is going? Have you joined a gym yet? If you haven't you should. Being in the right environment and atmosphere will make it so you get serious with your diet and training.


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