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Sandwich


Harm Reduction Notes for the COVID-19 Pandemic

Cardio help

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- Wed, 28 Jun 2017 20:50:16 EST SE48VADr No.94279
File: 1498697416593.gif -(1013845B / 990.08KB, 350x360) Thumbnail displayed, click image for full size. Cardio help
So I used to run up to three times a day, unfortunately I wore down all my running shoes and I worry about my left knee getting fucked up.

I have crazy ADHD so I have to exercise excessively in order to focus, what are some alternatives to running that don't suck?
>>
Henry Buzzspear - Thu, 29 Jun 2017 02:14:05 EST 13BgNtIQ No.94280 Reply
>>94279
Riding a bike is always good. I like to use a single speed, personally. Riding in a city is stressful, but is also kind of fun because you can see so many things, and it's great for no emission transportation. I rode my bike all around Baltimore when I lived there, and it was awesome (minus the absurd amount of potholes, flipped over the handlebars several times [wear a helmet my guy])
>>
Phyllis Duckfield - Fri, 30 Jun 2017 13:08:06 EST sM8f03lI No.94283 Reply
>>94279
Not cardio but it'll help.

Lifting? Or body weight stuff? You should still run a bit but building some muscle will help you run harder anyway.

Swimming is also a good option. Less damaging to your joints. If you're paying for a membership you can abuse the shit out of it.

Ectomorph, Kickboxing, and Bulking Up

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- Mon, 26 Jun 2017 18:27:24 EST 13BgNtIQ No.94270
File: 1498516044704.png -(546817B / 534.00KB, 930x626) Thumbnail displayed, click image for full size. Ectomorph, Kickboxing, and Bulking Up
Hey there fitness friends.

So, my family has a membership at a gym nearby, and I just moved back in with my folks. The gym offers kickboxing classes once a week, and I'm very interested in those. I also want to have some sort of workout regimen for the days that i'm not doing the class.

I am an ectomorph (learned that word today, haha) and I weigh 158 lbs and am 5'11''.

My goal is to add some bulk but also be toned, I want to get rid of my beer gut and love handles.

I'm not quite sure even where to start to do all of this appropriately, and I figured this would be a solid forum for advice. I don't know any of the terminology really, and would just like to know what I should do?

Obviously, I don't expect immediate results. I want to do this the right way, and I don't want to take supplements (idk if you can count protein powder as a supplement, but i'm talking like unnatural shit or shit that'll make me aggro).

Any advice would be greatly appreciated, as well as links to articles, etc.

Thanks guys!
>>
Wesley Moblingbene - Mon, 26 Jun 2017 19:25:26 EST c0VajuKH No.94271 Reply
Day A
Deadlift 1x5
Front Squat 3x5
Press 3x5
Pull up 3x5

Day B
Squat 5x5
Bench 3x5
Row 3x5

add 5lbs to every upper body workout and 10 to lower for every DAY

once you fail to do 5 reps, do 3. If you fail 3, go back 10% in weight
This can be done 3x/week

AxBxAxx
BxAxBxx

Stretch and get your shoulder mobility set otherwise boxing will wreck them

if you do not know the technique for these either study for hours or hire a professional.
>>
Cornelius Crottingson - Tue, 27 Jun 2017 16:00:39 EST 13BgNtIQ No.94275 Reply
>>94271
Thank you Wesley Moblingbene.

Just to be clear, you're writing in setXrep yeah?

And the kickboxing class teaches the basics, and the instructor guides everyone through each motion. As for the lifts, I'll definitely research proper technique. I was working out for a few months last year, and it felt great. But then my motivation got shot to hell so I stopped. But I am quite determined this time around.

Thank you again for the info.

Help a slightly overweight guy get fuckin ripped.

View Thread Reply
- Wed, 14 Jun 2017 22:45:43 EST ztIsgC8B No.94255
File: 1497494743720.jpg -(36318B / 35.47KB, 462x924) Thumbnail displayed, click image for full size. Help a slightly overweight guy get fuckin ripped.
Aiight guys, so I'm 6'6" and ive got my self a bit of a gut and the start of some man tiddies going. been smoking a lot of beers (Schlitz 211) and on friday its all gonna stop. i need to work my way up tho. i live in the middle of no where without access to a gym, but what i do have is a pool, some woods, and an axe. so here's my question, what foods are good too change fat into muscle? whats the best way for me to exercise? i dont wanna lose weight as much as turn it into muscle
and lose my gut
8 posts and 3 images omitted. Click View Thread to read.
>>
Cornelius Nucklepat - Tue, 20 Jun 2017 16:12:52 EST F/adbwiG No.94265 Reply
>>94263
If he eats at TDEE he will both lose weight and help some muscle growth

the secret is, his body uses the extra fat he has stored for energy to do this!
>>
Phyllis Hassledale - Mon, 26 Jun 2017 21:40:26 EST vG92PZSf No.94272 Reply
1498527626468.jpg -(32479B / 31.72KB, 560x320) Thumbnail displayed, click image for full size.
ok similar question, I've looked through some answers here and know its probably asked constantly so I'll keep it to this thread, but I know very little about this stuff and hoped for some feedback:

I too have a bit of a gut left over from years of spending most days doing drugs and playing video games, but last time I checked I'm around 210-220 after a couple years of slowly getting in the habit of exercising regularly. Currently I bike between 2 1/2 to 3 hours a day (7 days a week), usually on a stationary bike because I have to read a ton anyway and that kills 2 stones with a single dang bird. According to the cheap little meter on the bike, I burn between 1000 to 1200 calories a day from that alone, assuming its remotely accurate. I checked out one of those TDEE calculators and it says mine is around 2854, which seems like way more than I usually eat, but I'm not in the habit of keeping a super strict count. I could probably stand to eat a little better and snack less, but I have been pretty successful in switching over to like jerky, yogurt, and fruit instead of potato chips of whatever.

So I guess my question is: are there any exercises I should add to help burn that fat and get down to a respectable ~180? Not super concerned about getting a washboard down there. I don't really have a gym in the vicinity or any money for more equipment, but would like, throwing some sit-ups or something into the mix be more effective than my current cardio-exclusive regimen? Any suggestions/tips? Thanks!
>>
Phyllis Hassledale - Mon, 26 Jun 2017 21:56:04 EST vG92PZSf No.94273 Reply
>>94272
I should also say, I think my weight has stabilized over the past year or so despite stepping up my workouts. Otherwise I'd just keep doing what I'm doing

One handed pushups

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- Mon, 15 May 2017 17:45:57 EST RQC1hq9R No.94156
File: 1494884757993.gif -(498658B / 486.97KB, 236x176) Thumbnail displayed, click image for full size. One handed pushups
I can barely do these but just enough to the point where I think I can work up to a full execution (all the way down, chest to floor) but damn I can only do about 4 each arm before I'm done I know my form should be legs wide as possible at first to make it easier one arm behind your back and the pushup hand level with your chest but I get so tired and I don't see myself making any progress.

What can I do so that I am 1handpushupman I want to impress people

Also I have heard this is some kind of ultimate whole body exercise is this true or fancy bullshit
7 posts omitted. Click View Thread to read.
>>
Charlotte Blytheforth - Thu, 25 May 2017 11:30:25 EST unrggLaL No.94176 Reply
>>94167

Yea I used to not be able to do pullups but what I did was put my feet on the wall and push myself up while pulling with my arms, so gimp pullups, did those for a month then finally could do proper pullups.

>>94169

SO do 3 then rest then repeat 3 twelve times? Or am I confused?
>>
Fucking Drangergold - Tue, 30 May 2017 17:20:40 EST I8dS+uu7 No.94198 Reply
>>94176

3 = sets
12 = reps

Do one set of 1-12 reps depending on your strength, rest 2 minutes at most, then continue on the next.
>>
Doris Senkinhood - Fri, 16 Jun 2017 05:12:36 EST HMiXClGG No.94262 Reply
https://www.youtube.com/watch?v=q2HV7uP6X4k

Criticize my form, I only did 3 per arm to make the video short but I'm maxing out at 12ish per arm.

I know my form is bad, I can see rewatching it I'm more contorting myself to get to the floor than using my arm but damn this ain't easy.

Over Training?

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- Fri, 02 Jun 2017 06:45:43 EST /rcMjngy No.94203
File: 1496400343285.jpg -(115398B / 112.69KB, 560x569) Thumbnail displayed, click image for full size. Over Training?
I am worried I may be over training, but not sure if I am or not.

I have been weight-lifting seriously now for 5-6 months and have made some decent gains I would say. (on a side note, my weight barely has changed but I have lost fat for sure, so I assume fat has gone and muscle has come?) Anyway I work out normally 4-5 times a week, and I exercise for 40-60 minutes usually. However I do around 22-28 sets of 8-12 reps within that time. I feel this may be a little bit too much for a beginner?

When I started I was able to workout an hour every single session and even felt like I could keep going but chose not to. I have had 2 colds in the past 2 months which is rare for me, so I am wondering if I am putting too much stress on my body?

Lastly aside from a solid diet of vitamins and nutrients, what supplements would be good for boosting the immune system after working out hard in the gym?
20 posts and 2 images omitted. Click View Thread to read.
>>
Samuel Ginnerstock - Tue, 13 Jun 2017 23:24:49 EST EOGfUquc No.94251 Reply
>>94250
Yeah my biceps really are stubborn for me, and I do work them hard. I think I have issues with mind-muscle connections with them though. My back is coming along ok I would say for 5-6 months or training. I will get on the chin-ups and bicep work right after, would super-setting that be a good idea?
>>
Ian Himmerbot - Wed, 14 Jun 2017 10:41:24 EST 6KAeSp9W No.94252 Reply
>>94251
I really doubt super sets would be much of a benefit with lacking biceps already if you're working back/biceps together. You'll be working your biceps already training back especially with chin ups, those are what really made mine grow. Drop sets at the end would be a good idea though if anything.
>>
Ian Himmerbot - Wed, 14 Jun 2017 10:55:06 EST 6KAeSp9W No.94253 Reply
>>94252
Forgot to mention 21s or a drop set method of reverse 21s with a ez bar are what you should be doing. Chin-ups and 21s will be the best combo possible

Datafag

View Thread Reply
- Mon, 12 Jun 2017 02:38:58 EST MJag5nKU No.94247
File: 1497249538326.png -(58690B / 57.31KB, 1148x246) Thumbnail displayed, click image for full size. Datafag
Newfag to fitness here

Professionally, I am an specialized analyst. I am recording as much data about myself as possible through this process of getting in better shape. My primary goal is weight loss, but I'm also not willing to end up skinny fat at the end. My Fitbit arrives tomorrow - I hate to jump on the bandwagon, but I want heart rate and a more consistent pedometer than my phone that I don't run with.

I'm getting a general baseline for my body. With constant stimulus such as consistent exercise and calories, I should get data with a relatively low R squared. Once I feel confident in the P value of the data, I'm going to begin manipulating one variable at a time and gauging the effects across the various metrics I am recording.

I turn to you for help -

  1. What is the minimum time I should allot to gauge efficiency of result?

2. I have mainly only considered drastic changes in exercise (what if I double cardio? replace running with HIIT? Weight lifting?) and diet (Keto, calorie reduction, etc) are there other variables I should explore manipulating?

3. Are there types of data I'm not recording that I should be?

4. Is there anything interesting you see in the data so far?

Shaolin

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- Tue, 06 Jun 2017 06:58:22 EST dHztdSHl No.94212
File: 1496746702069.jpg -(125633B / 122.69KB, 1219x914) Thumbnail displayed, click image for full size. Shaolin
Kid takes 27 PUNCHES to the stomach: https://www.youtube.com/watch?v=NhJ8XrBad7k
>>
Esther Nesslewuck - Wed, 07 Jun 2017 10:56:36 EST T6y6dfft No.94217 Reply
I can hit harder than that.

Looks like russian style punching, that where that's from?
>>
HonestPT !!CBfASjNL - Fri, 09 Jun 2017 14:16:32 EST F/adbwiG No.94229 Reply
>>94212
that punching technique was shit

>downward fist, not straight wrist
>no withdrawl or followthrough
>forward lean and no hip movement

I could slap a nigga harder

GOSAD

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- Sun, 21 May 2017 11:59:24 EST dFbKA145 No.94173
File: 1495382364958.jpg -(22716B / 22.18KB, 552x800) Thumbnail displayed, click image for full size. GOSAD
I threw my protein shakes away because I have finally discovered the ULTIMATE SOURCE of protein. Gallon of semen a day. The nutritionals blow milk out of the fuckin sky, and the male hormones in it build your gainz better than anything else.

Semen is the ultimate body builder protein. If you aren't drinking AT LEAST a half gallon every day, you aren't gonna make it brah.

Could someone kindly explain to me something?

View Thread Reply
- Sat, 03 Jun 2017 03:57:16 EST StwBiLST No.94209
File: 1496476636150.jpg -(141167B / 137.86KB, 1219x1302) Thumbnail displayed, click image for full size. Could someone kindly explain to me something?
Probably going to sound like a stupid question but are the calories in vodka bad?
Apparently there can be 50-70 calories per shot, and for someone watching their calories that could be a load especially if they drink a lot
are these calories bad? because also apparently vodka doesnt have any fat or sugars or sodium or anything
so what makes them bad?
>>
Edwin Blackshit - Sat, 03 Jun 2017 06:47:34 EST Sfp5BeJX No.94210 Reply
>>94209
Alcohol is a carbohydrate.

I've seen a lot of conflicting shit but it seems like "alcohol calories" are very slightly "discounted" but maybe you only end up getting the effect of 90% of them.

Spirits are the lowest calories per unit if you're trying to get drunk. Vodka is mostly alcohol and water and if you are trying to get drunk on a calorie budget it's the way to go. However someone who "watches their calories" need to account for the vodka they will drink. Because they are drinking I would say they should calculate in advance and make some generous calculations. If you're drinking a bottle assume the whole lot is going down. That may be dangerous but then if they don't drink the whole bottle they a) don't make an ass of themselves and b) can eat a bit more later.

Calories aren't intrinsically bad. It depends what you're trying to achieve and what else you've consumed. In a void they're just an measure of energy. Nothing more, nothing less.

Workout advice for some one busy and sarms

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- Thu, 20 Apr 2017 16:09:39 EST tzosBvUs No.94116
File: 1492718979718.jpg -(1325816B / 1.26MB, 3264x2448) Thumbnail displayed, click image for full size. Workout advice for some one busy and sarms
Long story short I work in construction(cladding) and I've been working long ass days mainly due to commuting,wake up st 5.30 to get to work for 8am then finish about 3.30/4pm get back home at5.30-6pm.i go the straight the gym from work as going back and forth is another 30-40 min walk so really I don't come home u til 7pm.
>I average about 8-10miles walking a day.6is back and forth from work the rest is around site up and down stairs and carrying things.Oh I also carry 15kg back pack to and from work with my drills in them.

On top of that I'm renovating a house when I get time through the week after work or mainly of the weekend for a few hours.

So any way I stupidly tried to do 5x a week single body split,go for a little swim twice a week and try to rip apart and do this house up and now I'm burnt out and laying of the weights for 2 weeks.

I need a plan for when I come back tho,I need something hard enough to build muscle but not burn my self out.

I was thinking of trying the Texas method again for a few months,I don't really want to squat 3x a week.

What do you think ?

>sarms
I've been reading about ostraine,mk677 and lgd and I want to try all of them.mk677 and ostraine for the recovery and healing benefits and lgd for the muscle growth.

Have any of you tried them ?

Should I try each one separate for 4 weeks first ?

If these help me recover faster from these long hard days in theory if i constantly pushed my body past it's limits by using drugs could my body go into a total shit down ?because you are using drugs to get passed that level.

>TLDR
Best type of workout for a busy construction guy
Best darn stack for recovery
>>
Shitting Duckspear - Tue, 30 May 2017 16:40:28 EST QoqCH3ZS No.94197 Reply
Im in a similar situation, working 9 hr days with a long commute as an electrician on a huge skyscraper, just started running a mk677 cycle dosed at 30mg in the morning and noticed my lifts have been going up visciously and my energy levels are crazy with the only side effect being minor fatigue throughout the day and some serious water retention. Ive also been getting atleast 8 hrs of sleep which allows optimum growth hormone release.
>>
Betsy Nuddleman - Fri, 02 Jun 2017 18:44:46 EST FhJoYnv4 No.94207 Reply
Sarms are RCs.
If you want to do roids (and yes sarms are roids) I'd suggest going with traditional steroids which have been tested for decades and make sure to follow the proper safer use protocols. That way if shit goes sideways at least there will be unlimited amounts of information out there to help you much unlike sarms.

Sarms powder you liquid

View Thread Reply
- Mon, 29 May 2017 08:34:21 EST tzosBvUs No.94187
File: 1496061261673.jpg -(96646B / 94.38KB, 800x450) Thumbnail displayed, click image for full size. Sarms powder you liquid
I want to buy lgd and mk677 in powder form and turn them into liquid my self (because it seems to be a bit cheaper)

How do I workout the math for it tho?

With the lgd I want to be able to messaure it out in 2.5mg doses
With the mk677 5mg doses

From what I've read peg or ethanol seem the best liquid to us

now won't different chemicals be at different doses with the same liquid.
Lgd 1gram to 30ml liquid would be a different dose per 1gram mk677 to 30ml

Any guides on how to do this ?
>>
Sidney Bunwill - Mon, 29 May 2017 18:16:35 EST lTbN7xar No.94192 Reply
>>94187
It's both one gram and it's both 30 ml, dissolving is going to disperse both substances evenly.

Calorie intake

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- Mon, 29 May 2017 02:11:49 EST sYZAT9Lc No.94186
File: 1496038309468.jpg -(42387B / 41.39KB, 384x400) Thumbnail displayed, click image for full size. Calorie intake
I'm trying to lose a little bit of weight and gain some muscle so starting tomorrow I'll be lifting weights and cardio switching off day by day while also trying to eat healthier
What would a good caloric intake be for someone like this? I don't have terrible eating habits but I would like to watch what I'm putting in my body if I'm going to be putting the effort in to work out each week
I'm around 175 pounds and 6 foot even if that helps, mid 20s also
1 posts omitted. Click View Thread to read.
>>
James Gellyforth - Mon, 29 May 2017 15:34:17 EST sYZAT9Lc No.94190 Reply
>>94188
My goal is to just slim down a bit so probably 10-15 pounds and as far as muscle goes I just plain don't work out so I'd like to at least get toned I'm not going for the lifter look or anything
If I had to guess my consumption it would probably be around 2300-2500 a day, I eat moderately healthy meals, no frozen foods, rarely ever get fast food maybe twice a month and I don't drink soda. My real problem is I snack quite a bit but it's usually stuff like nuts or rice cracker mix
I downloaded an app and it said I should try to cut down to 1800 a day which is doable. I've just been trying to think of little things I can cut out like for breakfast I usually do 2 over easy eggs and toast, I can make that better by just not buttering the toast. Don't really need it anyways since I dip it in the runny egg
>>
Sidney Bunwill - Mon, 29 May 2017 18:14:45 EST lTbN7xar No.94191 Reply
>>94190
yeah 1800 will drop your weight, your diet sounds good overall just reduce the portions, those calorie counting apps are okay in my experience makes it easier.

As for looking toned you're not really going to achieve that without building a bit of muscle. It's not that bad and you seem to already have the motivation with regards to the diet so i don't see it being difficult for you do do 30 mins of pressups and some sit ups now and again.

When i started working out I really got into it a lot more than i expected, it's very rewarding and fun. If you were looking into it, strength training is fun enough get your cardio from walking / cycling and maybe playing some sports or doing outdoorsy stuff. I always found cardio in a gym to be boring as fuck and far too easy to give up on.

Anyway if you're really not going to work out at all you'll just get slimmer.
>>
Lillian Clishstock - Mon, 29 May 2017 21:59:32 EST sYZAT9Lc No.94193 Reply
>>94191
I do plan on working out though there's a weight machine in my garage so I did some of that today trying not to push myself too hard, my dad gave me some advice on where to start, and I'll be riding my bike every other day for cardio since I absolutely hate running
Thanks for the input

Keto?

View Thread Reply
- Thu, 13 Apr 2017 02:54:35 EST BhWEDSia No.94092
File: 1492066475578.jpg -(8197B / 8.00KB, 314x161) Thumbnail displayed, click image for full size. Keto?
What do you guys think of keto? I tried it to lose a bit of extra weight and now I don;t really have craving for the foods I used to eat. so I kinda just stuck with it.
6 posts and 1 images omitted. Click View Thread to read.
>>
Hedda Chablingtore - Fri, 26 May 2017 17:08:47 EST A9PSGCtH No.94178 Reply
>>94126
You are really wrong though. You don't need to eat carbs. They are synthesized out of fat in your body.

I was at a really low weight at the beginning of last summer, like 145 lbs at 6ft. On a keto diet eating 3000-4500 calories per day and lifting moderately I was at 175 lbs by the end of the summer.
Sure the gain was like 33% (dont remember) fat, but the point is, you don't need carbs for SHIT, and honestly, with their context in human history (prehistory I guess), you shouldn't have carb-based foods EVER if you value your full health.
>>
Hedda Chablingtore - Fri, 26 May 2017 17:11:08 EST A9PSGCtH No.94179 Reply
>>94178
ok ok I went too far by saying NEVER, but really carbs are just for putting on fat for hard times
>>
Barnaby Hugglestock - Mon, 29 May 2017 13:29:56 EST eFI1TU6Y No.94189 Reply
>>94178
Another biology student here, de-novo glucogenesis is ineficient, and carbs are the best source of energy for the human body. Also liver damage and decreased insulin sesitivity can and does occur if a ketogenic diet is implemented for a long time. Likely dou to the saturated fat that is eaten along with it (inevitably, even if you just ate plant based- foods). Peace and nb

Supplements

View Thread Reply
- 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?
12 posts and 2 images omitted. Click View Thread to read.
>>
Molly Mottingstock - Mon, 15 May 2017 18:00:39 EST FhJoYnv4 No.94158 Reply
>>94081
>OP doesnt want roids
>Just take these untested RCs what could possibly go wrong.
Jeez
>>
Emma Drissleford - Tue, 16 May 2017 10:18:22 EST N58oEOKY No.94159 Reply
  1. Leucine (I think 3g of Leucine jumpstarts muscle building via mtor pathway but not too sure of exact dosage),
  2. Vit D
  3. zinc, Vit C (literally couple of grams of it daily)
  4. Any other vitamins in huge doses (read that book by Bill Starr, overcoming gravity or somesuch)
>>
Sidney Parryspear - Sat, 20 May 2017 11:21:24 EST fbrZCBMp No.94172 Reply
>>94159

Only Vit D has medical merit. 1 D3 per day will likely benefit many.

Zinc, for instance, is a goddamn joke that has taken the internet by storm. Don't fall prey to oversupplementing heavy metals. Very bad for long term health.

>"But what if I have a zinc deficiency? I have all the markers of one!"

Get a test done. It'll cost less than $100 dollars.

>"I can't afford one!"

But you're going to supplement the 50mg/day, i.e. ten times the commonly recommended intake, of a HEAVY METAL? HHAHAHAHAHAHAHAHAHAH!

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