Leave these fields empty (spam trap):
Name
You can leave this blank to post anonymously, or you can create a Tripcode by using the format Name#Password
Subject
Comment
[i]Italic Text[/i]
[b]Bold Text[/b]
[spoiler]Spoiler Text[/spoiler]
>Highlight/Quote Text
[pre]Preformatted & Monospace Text[/pre]
[super]Superset Text[/super]
[sub]Subset Text[/sub]
1. Numbered lists become ordered lists
* Bulleted lists become unordered lists
File

Sandwich

^ YOUR AD COULD BE HERE! ADVERTISE ON 420CHAN FOR ONLY $100 A MONTH! ^

420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated March 20)
Body Cannot Handle Consecutive Days by Martin Meshmot - Sat, 23 Jun 2018 21:30:26 EST ID:D2SGLHZi No.94791 Ignore Report Reply Quick Reply
File: 1529803826924.jpg -(26898B / 26.27KB, 612x612) Thumbnail displayed, click image for full size. 26898
I've been weight training around a year and a half now, coming from a somewhat skinny-fat physique, you know, a little beer belly and skinny extremities.

As of now I am looking pretty decent, 5'11 and weighing in at 88KGs. Probably around 18% body fat. I've had several people who I haven't seen in a few months comment 'have you been working out' and people at my gym who I have never spoken to, say hello, and comment that I'm getting bigger. So, my routine is working.

The issue I have is that, I have been using a push-pull FULL BODY workout, one day on and one day off. I have been using this for 4-5 months, and have seen the best gains in doing it. Prior to that, I was doing a split routine, of 2 days on, 1 day off, 2 days on, and 2 days off, repeat.

I switched to the full body 1 day off and 1 day on, because it felt like I was overtraining, I would wake up shattered, my sleep was getting messed up, and I my gains were super slow. I also got a few colds here and there, which is rare for me.
I recently switched back to the split routine nearly 2 weeks ago, and already I am feeling knackered. I worked out yesterday and today I cannot even imagine giving it my all in the gym. I went back to the split because I feel I am no longer a beginner, and should move to an intermediate routine. So what gives, why can't my body handle 2 sessions in a row? I am eating enough calories, and on each day I train 18-22 sets total. I will list yesterdays workout below.

Incline Smith 5 sets

Overhead Press Machine 4 sets
Chest Decline 3 sets
Tricep Dbell Overhead Extensions 3 sets 

Tricep Pushdowns 3 sets

Side lateral Raises 3 sets

Comment too long. Click here to view the full text.
>>
Lillian Blatherstock - Thu, 05 Jul 2018 22:51:31 EST ID:cpp9bXQO No.94799 Ignore Report Quick Reply
Try rotating through the big three - squat, bench, deadlift - and see how you feel. You can cut way back on the number of sets you're doing with these exercises because they're compound exersises, meaning that they work more than one major muscle group simultaneously. Squat and deadlift alone will work practically your entire body. Remember to follow the principle of progressive overload to figure out your reps/sets (tons of info exists on this just by googling). Figure out your 1 rep max and 5 rep max on each exercise and go from there. Hope this helps
>>
Phyllis Crushfuck - Mon, 09 Jul 2018 01:41:17 EST ID:D4RO+3XD No.94802 Ignore Report Quick Reply
I recommend you don't attempt to do one day on one day off because that's bad habit, you don't work out 50% of your days?

Try this:
Day 1: Running and Back and abs
Day 2: Running and Legs and abs
Day 3: Rest
Day 4: Running and shoulders/deltoids (there are 7 different shoulder/deltoid exercises, it's a whole day) and abs
Day 5: Running and Chest and Bis/Tris and abs
Day 6: Rest

You can hit one section hard each time and have 5 days for it to recuperate before you hit it again.
Also this routine has you resting every third day, that's pretty manageable.
Eat plenty but avoid sugary foods and drinks including juice which is all sugar. But When you want a snack, eat fruit, what person with a six pack doesn't eat fruit?
>>
Priscilla Packlefodging - Mon, 09 Jul 2018 04:42:09 EST ID:+1P+PRu0 No.94803 Ignore Report Quick Reply
>>94802

more like seven times seventy, youngling


Need help with Scoliosis / Kyphosis will be getting a gym membership by Hamilton Drunnerwire - Mon, 01 Jan 2018 16:10:38 EST ID:GDCausWE No.94591 Ignore Report Reply Quick Reply
File: 1514841038989.jpg -(88595B / 86.52KB, 769x622) Thumbnail displayed, click image for full size. 88595
What are the best exercises for correcting scoliosis and kyphosis back problems? Since its the new year i would like to start working out again. I'm about 330lbs I ride a bike about 5-7 miles a day but its not helping me lose weight at all. Please help a noob should i get a personal trainer? I got about 6 months of free time and will have access to a state of the art gym so i want to try to get a head start now. Thanks
5 posts and 1 images omitted. Click Reply to view.
>>
Sophie Bipperwill - Mon, 19 Mar 2018 19:58:52 EST ID:UaH2AD8G No.94690 Ignore Report Quick Reply
1521503932193.jpg -(40254B / 39.31KB, 434x350) Thumbnail displayed, click image for full size.
This comes from a person who fixed his lordosis/kyphosis in the course of 4 YEARS.
In the last year only I found what really helped me a lot and this was: Handstands and running.

Handstands is the best exercise but not your average "loose body" banana handstand.
Go for the gymnast straight handstand, learn to use your shoudlers and pelvis (each one influences the other when moving) to achieve the straight body posture during handstands, brace your whole body from the feet to the glutes to the wrists, brace everything all the time so you can teach your body to work as one during handstands. Also be sure to breath, to breath deep but relaxed, no need to force your breath but also no need to deprive your muscles of their precious fuel (oxygen).

This exercise alone made me stand better, it strenghtened my whole spinal chain and i feel like I have tons of metalic meat protecting me there now.

For the record I started with 5 minutes of total handstand time per day (yes 7 days a week you faget), I did them through the day, for example I woke up did a 30 second handstand, then did another 30 seconds at work and then I did the other 4 minutes until the night, some days I only did 5 and 10 second handstands because I was too tired or totally out of it but I still did them.
After 5 months my handstand skills went crazy and I no longer needed a wall for support and I also raised the time to 10 minutes per day since I could easily hold a 2 minute free handstand with ease, I achieved perfect straight line at this time too and I found out that my central upper back muscles (between the 2 scapulae) were very weak since they got sore all the time from doing STRAIGHT handstands (if I had done the banana ones they wouldn't have got sore) and those muscles were the reason for my kyphosis, after 2 more months I wachtes as my posture while walking got prettieer and straighter.

All this time I was also a lot into running, when I say running I mean serious 20 to 30 minutes running with a good pace and even some sprints in there.
The running helped too I think but the handstands were what really made my posture muscles stronger.
>>
Ian Gacklechetch - Fri, 20 Apr 2018 16:14:36 EST ID:bzTnzxD1 No.94720 Ignore Report Quick Reply
>>94591
this post made me try a handstand in my room... damn, that shit is hard!
>>
Sophie Blythefoot - Mon, 18 Jun 2018 06:27:42 EST ID:rfgMQUHO No.94782 Ignore Report Quick Reply
1529317662650.jpg -(74939B / 73.18KB, 1280x1097) Thumbnail displayed, click image for full size.
>>94720
Get to my level


HELP WITH WEIGHT LOSS! by Nigel Chubblesog - Sat, 05 May 2018 20:07:04 EST ID:ORQ92UGj No.94738 Ignore Report Reply Quick Reply
File: 1525565224409.jpg -(10855B / 10.60KB, 144x214) Thumbnail displayed, click image for full size. 10855
I’ve personally always felt like finding any kind of good working advice on losing weight is some kind of secret, probably because of being constantly hit with barrages of “ONE SECRET TO WEIGHT LOSS YOU JUST HAVE TO KNOW!” ads on different sites. I want to know what the ACTUAL best method of losing weight quickly is. I know diet and exercise are obviously the key factors to looking better and really I only want to lose about 30 or so pounds (I’m currently approaching 200, about 180 or so and used to being 140, I’m 5’8” and 26 so I feel like I’ve gotta do this NOW and get into a routine otherwise I’ll be a fat slob at 30 and that’s not how I’m trying to be). I live in an apartment complex with a basic gym that has treadmills and weights/lifting contraptions so it’s pretty basic but I don’t know where to start. I have significant belly fat now and really only need to get rid of that, as I’m what you could call “skinny fat” from drinking so much beer (I quit recently, as in a week ago). I have a huge thing of protein powder and I think doing a meal replacement thing would be best for me but not totally sure, which is why I can to the ones I trust; you guys.

TL;DR I’m trying to lose about 40 pounds of belly fat and don’t have an exercise routine but have access to gear to use and need to know some tips on quickly losing said weight. Thanks y’all
14 posts omitted. Click Reply to view.
>>
Ian Blabblebanks - Tue, 12 Jun 2018 12:58:35 EST ID:9Pn7LD6W No.94771 Ignore Report Quick Reply
>>94769
You are not fat. You're probably a little squishy but in a healthy and attractive way. Your harsh deficit is why you're so tired, you're not fat.

Your TDEE is not going to ever being 1695 doing anything. That's your BMR. What you'll burn if you spend your entire day in bed. Eat at least 2K a day and start increasing that. You want to flatten your weight loss out. You can sustain another 10-15 pounds before you start making yourself ill but if you want to gain muscle don't, at your current weight you have a month or two before you need to stop losing weight, but you're going to get more tired and ill. You need to slow that shit down and ideally stop before then. Nothing is sustainable if you're not eating more than you are. I bet you also walk places, do you work, how do you get there etc?

If you want to be strength train for strength. Low reps high weights. Eat more protein. You won't get hugeswole that way. You're a woman and even if you run a small surplus this will not be an issue. Doing cardio on off days will further attenuate the gains without killing your strength. You probably want to switch a 500 calorie deficit right away and taper that after a couple of weeks. You don't need to lose a lot of weight, just a little fat and gain some muscle.

Personally I only do my core once a week but that's my one not gym day. I do my shopping, walk many miles and then do some sit ups, leg raises and stuff like that.

Lastly you are probably way too hard on yourself. If you were off by about 40% of your body weight (and thus thought you had about 4 times the fat you actually do) you do not have a very reliable self image. Be careful.
>>
Ian Blabblebanks - Tue, 12 Jun 2018 18:21:57 EST ID:9Pn7LD6W No.94772 Ignore Report Quick Reply
>>94771
Forgive my brain just after I get home from work, that has a lot of gibberish.
>>
Health looks good - Fri, 15 Jun 2018 14:57:07 EST ID:UF2m1xsM No.94781 Ignore Report Quick Reply
1529089027442.jpg -(143163B / 139.81KB, 1300x1277) Thumbnail displayed, click image for full size.
>>94738
Do it next and it looks like a great fitness time:

https://www.youtube.com/watch?v=qGq-2gY81os


4 day program by Charles Hubberbeck - Sat, 02 Jun 2018 13:48:53 EST ID:f7FWqd+c No.94760 Ignore Report Reply Quick Reply
File: 1527961733378.jpg -(90070B / 87.96KB, 640x585) Thumbnail displayed, click image for full size. 90070
I want a new one and was thinking of maybe doing this
Full body work up to 5 rep max
3 day split 15-20 total sets each body part

Or maybe just do phul or maybe defrancos ws4sb
I fucked up my gains again,strengths not so bad but my looks have went to shit again.

What do ?

Oh btw can you make hypertrophy gains with the Texas method ?
>>
Esther Snodshaw - Tue, 05 Jun 2018 08:11:08 EST ID:SpYZcHhe No.94766 Ignore Report Quick Reply
>I fucked up my gains again,strengths not so bad but my looks have went to shit again.

that sounds more like a diet problem than a program problem.
>>
Frederick Hindleford - Thu, 07 Jun 2018 11:00:10 EST ID:zy0GDWSj No.94768 Ignore Report Quick Reply
Niggas overthinking.

Nigga, eat lots of nuts, lift heavy shit. Yes it is literally that easy to bulk.


Wtf is this by Wesley Hengerbanks - Thu, 03 May 2018 20:52:50 EST ID:1zx7oQKY No.94736 Ignore Report Reply Quick Reply
File: 1525395170700.jpg -(808992B / 790.03KB, 2560x1440) Thumbnail displayed, click image for full size. 808992
And what do you think of it?

(i forgot what its called and am lookin for a user guide online :p )
1 posts omitted. Click Reply to view.
>>
Rebecca Nizzledale - Sat, 12 May 2018 15:15:58 EST ID:BmEl1mg2 No.94746 Ignore Report Quick Reply
It's a pull-up bar that fits in your door frame

I have one, it's alright
>>
Shit Chickledale - Mon, 14 May 2018 13:41:54 EST ID:kqRszReL No.94749 Ignore Report Quick Reply
^^

They're pretty neat, I used to use one a lot but that was when I was a skinny bitch. Nowadays I'd pull off the edging around the door frame because I weigh like 180
>>
Charles Hannerpudge - Tue, 15 May 2018 10:15:31 EST ID:HPQPGUs5 No.94751 Ignore Report Quick Reply
>>94749

You're fine, dude. 180lbs on a cheap door frame with this pull up bar is still far from its total capacity.

I forget what they're called, but I'd had one now for about four years and I love it because it fits in every doorframe I've ever tried and it has zero installation. I use it once or twice a week to compliment my weight lifting sessions.

It's amazing to me how many people can't do a single pull up. Or friends of mine who are well within a healthy bmi but they can't do three pull ups in a set.

Another good way to build upper body strength is climbing trees. Climbing trees puts a lot of focus on each arm individually, and many different muscles. It also helps build your lower body, especially on largely branchless trunks where you climb by clamping your things around the tree.

Honestly climbing trees is one of the best, most natural work outs you could do. You won't get as muscular as with traditional weight lifting, but you will absolutely get ripped as fuck.


ymca problems by Beatrice Chabberlock - Mon, 05 Mar 2018 14:00:43 EST ID:plwLtRB1 No.94675 Ignore Report Reply Quick Reply
File: 1520276443627.jpg -(150290B / 146.77KB, 960x539) Thumbnail displayed, click image for full size. 150290
Ive been going to the ymca the past month or 2. Its this huge facility a block away from me, the only issue is the other members.

Every time I go into the locker room I get stared down by greasy fat ass old men in their 70s. They sit their naked and stare at me as I change. I feel super violated and its to the point where I may start a fight with one of them at some point.

Anyone else have this issue? I feel super violated, I see them go into the boys locker room for 12 year olds too. I feel like there isnt really much I can do about this except buy the upgraded locker room, but thats waste of money and i shouldnt have to deal with that.
2 posts omitted. Click Reply to view.
>>
Archie Chublingdon - Fri, 20 Apr 2018 16:01:06 EST ID:2HBT7EdU No.94719 Ignore Report Quick Reply
change in the toilet stall if they are literally staring you down.
>>
Eliza Nubberpurk - Tue, 01 May 2018 04:12:42 EST ID:8nK5F7ie No.94732 Ignore Report Quick Reply
ymca is some gay club isn't it? maybe you are the problem here, not them? I think it's absolutely normal that gay guys look at each other, you wouldn't look at naked woman in front of you?
>>
Fuck Mubberludge - Mon, 14 May 2018 03:29:45 EST ID:ojXEuFqy No.94748 Ignore Report Quick Reply
Slap them in the head with your meat bat, they'll know who the real boss is after that.



Yoga = Workout ? by Ian Gacklechetch - Fri, 20 Apr 2018 16:33:51 EST ID:bzTnzxD1 No.94721 Ignore Report Reply Quick Reply
File: 1524256431733.jpg -(25432B / 24.84KB, 480x360) Thumbnail displayed, click image for full size. 25432
Hey what's up!

Is Yoga really a workout? I find it very relaxing and good for releaving tension. It even raises my heartrate when I do it long enough, but of course it's not nearly as intense as cardio or other bodyweight exercises.

'd love to hear your thoughts.
>>
Clara Monnershit - Sat, 21 Apr 2018 20:23:55 EST ID:2HBT7EdU No.94722 Ignore Report Quick Reply
there are many types of workouts. yoga is one of them.
>>
Isabella Dapperlag - Mon, 23 Apr 2018 17:01:27 EST ID:fzaU1Re6 No.94727 Ignore Report Quick Reply
1524517287514.jpg -(230129B / 224.74KB, 704x500) Thumbnail displayed, click image for full size.
What type of yoga do you practise?
>>
Matilda Climmlebanks - Fri, 27 Apr 2018 12:56:36 EST ID:l3waVUKM No.94729 Ignore Report Quick Reply
There is a yoga instructor who attends my gym sometimes as a patron. Which is to say she is SERIOUS about yoga but also does strength training and cardio.

Now she obviously believes in yoga but she doesn't rely on it alone.


changes by Nell Shakeworth - Mon, 12 Mar 2018 01:56:22 EST ID:plwLtRB1 No.94681 Ignore Report Reply Quick Reply
File: 1520834182730.jpg -(635526B / 620.63KB, 1280x1280) Thumbnail displayed, click image for full size. 635526
>1996
>Be 4
>My dad owns a gym
>Vividly remember these days, its literally just straight muscle heads and aerobic bitches
>All of the men are super jacked, all of them know eachother very well, its like a brotherhood
>Gym closes in 2002 because huge fitness center comes to town, its bitter sweet but time to move on, never forget my days growing up in that gym and how overtly masculine everyone there was while still being extremely caring and kind

>2018
>be 25
>Start working out with the intention of someday being a muscle dummy, want to get into fighting, starting out doing strength training, slowly getting stronger
>Go to the gym a few times a week
>Dont see anyone thats super jacked their that often
>Lots of dudes in man buns, lots of overweight women doing treadmill
>The gym just seems like a weird hipster thing for most people, nothing like what I remember from growing up
>Go to a few other gyms in the area to see if its different, it isnt, its worse at most places.
Comment too long. Click here to view the full text.
4 posts omitted. Click Reply to view.
>>
Charles Shittingwell - Mon, 09 Apr 2018 02:37:30 EST ID:/rIlrguy No.94702 Ignore Report Quick Reply
The gym I went to for years had a really even cross section of America in it, it was pretty damn chill

As for the masculine thing I have no real idea what's causing it but it is absolutely infuriating me atm. I mean anyone my age, mid twenties just wants to talk about fantasy and multi-media crap instead of doing shit and smashing pussy, it's truly the age of the kidults <sigh>
>>
Charlotte Clabberham - Sat, 14 Apr 2018 22:47:17 EST ID:rczpLG/B No.94712 Ignore Report Quick Reply
Lol at the deadlifting 350 line. Maybe I just follow too many deadlift pages on instagram. I myself hit 470 right before the new year (was trying to go for an even 500 but didn't get it) and I'm not a super jacked up dude.

Commercial gyms are one thing but there's still hole in the wall places you can clank around actual metal plates with the big boys at least in my area. Look for powerlifting/strongman gyms. I used to go to one for a while but it was like $80 a month. I loved it though, they had atlas stones, sleds, power racks, the whole 9.
>>
Rebecca Hobbleville - Thu, 10 May 2018 00:19:44 EST ID:+nestRVT No.94745 Ignore Report Quick Reply
I don't know, even all of the Planet Fitness' I've been to have at least 3 or 4 super muscle-y guys there at any given time. I've never been to a gym without at least a few meatheads.


total beginner by Doris Dronnerdale - Mon, 16 Apr 2018 15:41:53 EST ID:WXqQo7h2 No.94715 Ignore Report Reply Quick Reply
File: 1523907713988.jpg -(43358B / 42.34KB, 552x327) Thumbnail displayed, click image for full size. 43358
help

i've been lurking for a while and doing my best to learn. i calculated my daily calories and protien and bought a fat jug of protien powder that i use as a daily supplement because i'm skinny and poor and want muscles. since i started eating extra protien i've had way more energy and i actually want to work out.

the problem is all i'm doing is cardio (jogging biking and hiit) and an at home core strength routine

i have access to a student gym and i want to get better defined arms. i don't know what any of the machines are or how to use them.

can you guys help or point me to some websites that break it down for absolute beginners or some other forums?
4 posts omitted. Click Reply to view.
>>
Jarvis Tillingson - Mon, 23 Apr 2018 11:57:03 EST ID:O4oCu+Vt No.94725 Ignore Report Quick Reply
>>94718
This guy loves the smell of his own protein farts.
>>
Jarvis Tillingson - Mon, 23 Apr 2018 12:17:12 EST ID:O4oCu+Vt No.94726 Ignore Report Quick Reply
>>94723
Sorry for the double post didn't see this was too busy replying to the guy who loves to stroke himself off with his superior knowledge of semantics before dropping the same tired recommendation for SS.

Protein powder will not make you leaner its just a way to supplement more protein and calories in your diet. That's like saying eating an extra chicken breast a day will make you leaner. The protein powder is good just don't use it in place of a good diet.

Honestly OP just check out the fitness FAQ here https://ceddit.com/r/fitness (I changed the website because wordfilter, but everything you need to know is in the sidebar) its really fucking comprehensive, there are routine recommendations for beginners, and it should have real informative answers on the FAQ that you won't get here.
>>
Matilda Climmlebanks - Fri, 27 Apr 2018 13:00:29 EST ID:l3waVUKM No.94730 Ignore Report Quick Reply
>>94726
Used to be a thread posted by some guy that was a good beginners guide, like it was as good as you could get without an essay and dozens of links and he'd link it in threads like this. But it only got love from new and passing posters so it was a losing battle. It might still be somewhere between here and page 12 for all I know though.


General Workout Tips by Frederick Chibberfine - Tue, 10 Apr 2018 08:07:55 EST ID:EFzk6XAu No.94703 Ignore Report Reply Quick Reply
File: 1523362075035.jpg -(37783B / 36.90KB, 500x500) Thumbnail displayed, click image for full size. 37783
So lets get a thread going of things you have realised throughout your years or time spent working out, that can benefit others.

I have 2 pretty good things to share, and I feel if we pull together we can get some good tips going.


The first thing I want to share relates to recovery. Everybody is different of course genetically speaking, and so we all need different periods of recovery. Muscle mass is built in recovery, the gym is where we break it down, so it is crucial. I've been lifting only a little over 2 years now, and I saw some decent gains in that time. However things have really started to ramp up when I went from working out 2-3 days in a row with a rets day, to working out every other day.

I've gone from working out specific body parts to doing a push-pull routine that focuses on full body workouts every other day. I have seen a lot quicker and more obvious gains this way. If you're on juice then sue you can get away with a bro split, but I feel for beginners especially, working out every other day is best, and to go balls to the wall on a full body workout on the days you do workout. For me like I said the push-pull method works best. NOT push pull legs, but push one day full body, then pull full body the next.


the second thing that I have realised relates to my arms. Like most people my arms grow slowly, but I feel slower than what is normal as I am fairly tall. I tried all kinds of things to see better gains on my arms, like more volume, different routines etc, nothing really worked.
Then I started to do this thing where after each set that was an arm exercise, I would raise my arms above my head for 30 seconds after each set, restricting the blood flow to the muscle. After a couple of weeks I could see an uptake in gains and then researched more into this. Now I use elastic restrictor bands on my arms when I train them, and still raise them above my head after reach set, they are growing pretty quick now!


So yeah
>post your general tips of things you have come to understand and realise about training and getting gains in this thread, in a bid to offer help to others
3 posts omitted. Click Reply to view.
>>
Oliver Ceggleforth - Sat, 14 Apr 2018 21:50:48 EST ID:3c37QwXm No.94711 Ignore Report Quick Reply
>>94708

>Meditating is gay

Wow dude, it's like I'm a freshman in highschool all over again. You should join debate class
>>
Jarvis Grandshaw - Sat, 14 Apr 2018 23:23:58 EST ID:ILbezUCV No.94713 Ignore Report Quick Reply
>>94708
you're either trolling at a lot quality level, or you're stupid.. either or.
Go and research into the science research of meditation. Brain plasticity is a real thing, as well as meditation having various physical and mental health benefits.
Stay in school kid
>>
Reuben Murdridge - Thu, 19 Apr 2018 17:52:38 EST ID:2HBT7EdU No.94717 Ignore Report Quick Reply
>>94708

i guess the 70 year old martial artists i know who can do back handsprings are just victims of a scam


Starting into fitness general by Sidney Nicklewire - Sun, 15 Mar 2015 14:30:02 EST ID:NVUz7zhS No.90669 Ignore Report Reply Quick Reply
File: 1426444202009.jpg -(25252B / 24.66KB, 540x375) Thumbnail displayed, click image for full size. 25252
https://fitloop.co/routines/bwf-beginner-routine
Do this, for at least 1 week, best for 2, and obviously if this is challenging stick with it more.

eatthismuch.com - track your food, much better than myfitnesspal or other calorie trackers, has comprehensive search engine
if you want to track, just clear the pre-made list on the website, and then search for foods and track them in the cleared list

>TDEE
http://www.fitnessfrog.com/calculators/tdee-calculator.html

find out how many calories you burn, find out your BMR (choose 0 activity)
and then figure out your calories burned either by choosing an activity level, or googling how many calories are lost per X (bodyweight, running, jump roping) for Y time and add it to your BMR.
It's easier to use the activity setting on the calc, but it does over estimate the expenditure

>bulk
+500 calories to BMR/calculated diet
Comment too long. Click here to view the full text.
146 posts and 11 images omitted. Click Reply to view.
>>
Alice Ballershaw - Mon, 08 Jan 2018 18:20:49 EST ID:6CE/CuTX No.94607 Ignore Report Quick Reply
>>94596
Depends on what you already have. Also the size of the deficit. The harder you burn and the more muscle you already have the harder this shit gets. The level of exercise probably affects this. I suspect lowering your intake by x calories probably causes more muscle loss than burning x more by using your muscles but this is something experts could verify.

I eat 120-150g most days and can run a 1000cal/day deficit until I'm barely above 10% body fat and retain muscle, and even make slight gains, After that I have to reduce the deficit though I can lose a bit more weight before I start to lose muscle or just tire easily. However I'm not enormously muscular. I am hitting about 180 pounds with a 32 inch waist and I'm 6 foot 1. The girl in Octoberfest up there is marginally less muscular (if she was 6 foot 1 anyway) than me though I am nowhere near as defined. Especially just after christmas. Yeah I'm currently burning fat too.

I train for strength 3 times a week (about an hour but that includes waiting for shit and usually a toilet break because I have no intention of pissing myself and I usually hydrate pretty well pre workout) and do high intensity cardio (half an hour non stop) 3 days a week, I do some core shit (sit ups, raised leg raises etc) on my off day and walk a fair amount.
>>
CNY2018 - Sun, 25 Feb 2018 06:07:27 EST ID:kUQM7tbs No.94674 Ignore Report Quick Reply
1519556847684.jpg -(165974B / 162.08KB, 811x1200) Thumbnail displayed, click image for full size.
Just DO it
>>
Sophie Grimspear - Sun, 15 Apr 2018 08:36:55 EST ID:yeMAMUjC No.94714 Ignore Report Quick Reply
Is there an easier bodyweight routine for realllly weak overweight people because I can only do pushups on the wall, I just want to build basic proper form and as much strength as possible while losing weight right now. What exercises should I focus on, thanks


Weights and boxing by Betsy Bemmleshaw - Fri, 13 Apr 2018 13:50:26 EST ID:QRbgnf6i No.94709 Ignore Report Reply Quick Reply
File: 1523641826442.png -(1067210B / 1.02MB, 640x1136) Thumbnail displayed, click image for full size. 1067210
I just started PHUL 2 weeks ago and it's feeling good but on top of that I'm wanting to start boxing again so I was wondering if I could cut out one of the leg days and just do this

>legs
>squat 5 rep max
>deadlift 3x3-5
>front squats 3-4x8
>stiff dreads 3-4x8
>lunge 2x12-5"15
>calf raise 4x25


>then replace the missing leg day with this
>barbell complex,Turkish bag,box jumps
OR(both if I've got the energy)
>Hill sprints
Comment too long. Click here to view the full text.


^ YOUR AD COULD BE HERE! ADVERTISE ON 420CHAN FOR ONLY $100 A MONTH! ^
<<Last Pages Next>>
0 1 2 3 4 5 6 7 8 9 10
Report Post
Reason
Note
Please be descriptive with report notes,
this helps staff resolve issues quicker.