Leave these fields empty (spam trap):
You can leave this blank to post anonymously, or you can create a Tripcode by using the format Name#Password
[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


420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated July 26)


View Thread Reply
- Fri, 03 Aug 2018 03:46:47 EST dcECgilT No.94858
File: 1533282407846.jpg -(26383B / 25.76KB, 620x549) Thumbnail displayed, click image for full size. GUT
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.
3 posts and 1 images omitted. Click View Thread to read.
Bird Keeper Dane - Mon, 15 Oct 2018 09:31:45 EST fri7ybO/ No.95064 Reply
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.
Phineas Cidgeworth - Mon, 15 Oct 2018 13:21:38 EST DB2WAvM3 No.95065 Reply
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.
govegan-ctfu - Sun, 11 Nov 2018 21:40:10 EST QWgv3Ckk No.95120 Reply
1541990410213.jpg -(5634574B / 5.37MB, 4656x2620) Thumbnail displayed, click image for full size.
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.

Non-essential fats? The body can produce that from carbohydrates via DNL. Again. it's an inefficient process so your carb requirements go up. If you find yourself not being able to eat enough after all this and want to avoid processed foods like juices you can always add a tiny amount of whole-food fat to meals. Your metabolism will use that fat instead. It's easy to eat too much fat so stick to 1/4 avocodo or a small handful of nuts if you go this route AND want to loose weight.

Whole-food, plant-based nutrition is the optimal human diet - and it's most popular low-fat variation is best for weight loss and maintenance. It's sustainable weight loss for a lean, healthy life style and build off the success all large civilizations throughout human history have had eating starch-based diets with fruits and veggies.

OP, these guys are legit. Check them out:

John McDougall MD

Neal Barnard, M.D.

Michael Greger (NutritionFacts.org)
Comment too long. Click here to view the full text.


View Thread Reply
- Thu, 18 Oct 2018 06:48:56 EST w011FLU6 No.95072
File: 1539859736651.png -(343254B / 335.21KB, 732x573) Thumbnail displayed, click image for full size. weight
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
1 posts omitted. Click View Thread to read.
Charlotte Cinnerson - Thu, 18 Oct 2018 22:11:20 EST 5frbMPr3 No.95074 Reply
Wow I haven't heard about scooby in years. Too bad he left youtube.
William Marringhet - Fri, 19 Oct 2018 04:42:14 EST aOJLU0cC No.95075 Reply

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.
Danny big huevos - Thu, 25 Oct 2018 15:24:38 EST 0thyLkGh No.95094 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

View Thread Reply
- Thu, 11 Aug 2016 01:09:00 EST cx85dbH7 No.93576
File: 1470892140861.jpg -(1239638B / 1.18MB, 4992x3328) Thumbnail displayed, click image for full size. Biceps Not Growing Much At All
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?
9 posts and 1 images omitted. Click View Thread to read.
Doris Pickworth - Sun, 30 Sep 2018 06:36:34 EST YW/HFt8o No.95029 Reply
1538303794952.jpg -(36623B / 35.76KB, 750x750) Thumbnail displayed, click image for full size.
Work those arms
Phyllis Clucklebury - Fri, 05 Oct 2018 00:36:23 EST Ph5UtLE9 No.95039 Reply
sounds tough with no equipment man
if you could use heavier dumbbels you'd probably be good
Edward Bluddlepetch - Fri, 05 Oct 2018 15:17:06 EST EySTy/u/ No.95040 Reply
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.


View Thread Reply
- Mon, 07 May 2018 07:30:14 EST xf1M4Vak No.94742
File: 1525692614899.jpg -(71553B / 69.88KB, 1200x628) Thumbnail displayed, click image for full size. Swimming
Hey guys, so I'm considering getting into swimming. I plan on going weekly.

I can swim, as in, I can not drown and swim the length of the pool a couple of times. Are there any resources or tips that you guys can offer for improving on my basics and becoming a stronger swimmer?
1 posts omitted. Click View Thread to read.
Reuben Pockson - Fri, 15 Jun 2018 12:59:04 EST xORj328X No.94779 Reply
former fishboi, stopped because i did it for way too long in a competitive environment and just started hating it. for beginners, i'd say focus on time, as in swimming for an extended period. it can be 5 minutes then taking a break, or 10, whatever you really feel comfortable with. freestyle is the easiest, or backstroke if you like bumping your head lightly when you first start out. just give yourself a nice, slow pace to begin, you're not really looking to cover distance or laps, just keep going really. focus on breathing on every fourth stroke, as breathing every third is pretty unnatural when you're starting out. after 45 minutes/ an hour, you'll feel worn out for sure. good luck dudes
Reuben Pockson - Fri, 15 Jun 2018 13:09:54 EST xORj328X No.94780 Reply
sorry, small sidenote: invest in a decent pair of goggles and a jammer. going in with trunks is fine, but there's a lot of extra drag with them and if you're slow anyway you'll just feel slower and have to work harder. use your whole body when you swim. it's really easy to forget you can kick as well as move your arms. to go with that, every pool should have a few kickboards and pull bouys laying around if you want to work on your kicking or pulling specifically. keep your fingers together, pretend they're a paddle. again, good luck out there, nb
Doris Pickworth - Sun, 30 Sep 2018 06:32:28 EST YW/HFt8o No.95028 Reply
1538303548952.jpg -(103071B / 100.66KB, 1080x1206) Thumbnail displayed, click image for full size.
Keep on swimming

I eat beams

View Thread Reply
!!vVWR8L52 - Fri, 21 Sep 2018 01:17:09 EST ILU5CAgZ No.95019
File: 1537507029877.png -(33230B / 32.45KB, 403x331) Thumbnail displayed, click image for full size. I eat beams
I get nutrition from carrort soup with cans.
I walk around in sun until the beans and peanut butter

Speak of mussels can you strengthen the peristalsis of your gastrointestinal tract to pull a small chord or lever?

Just started lifting...

View Thread Reply
- Mon, 09 Jul 2018 23:32:35 EST FzTNa5dH No.94806
File: 1531193555131.png -(2577708B / 2.46MB, 1000x1703) Thumbnail displayed, click image for full size. Just started lifting...
Holy shit I feel great.

That is all.
Angus Donnerpadging - Sat, 15 Sep 2018 08:35:17 EST muNvckhv No.95007 Reply
Well, you will keep feeling that way unless you give up doing it! It is also reaaaally easy if you do it regularly like maybe at least 2 or 3 days a week.

Sarms or orals

View Thread Reply
- Thu, 26 Apr 2018 20:12:10 EST BM20VrMp No.94728
File: 1524787930892.jpg -(122777B / 119.90KB, 745x1024) Thumbnail displayed, click image for full size. Sarms or orals
short post because of a fuck up

I just want a little boost so I'm that extra fit looking for the summer for a change.

I don't want to use test because..
>I've trained enough to know it doesn't magical make you huge but I Still I don't need them sort of gains from it and I also don't want feel like I'm cheating too much.

>I'm not scared to use needles but I am sort of scared to get used to injecting and thinking it's a normal thing to do.

Now I'm thinking of doing either winny/anavar or somthing like ostrine and mk677

Online people say not to do orals on there own..shit gains and dangerous.

In real life I've seen a few people do winny and anavar and they have looked good.Nice lean gains,body has went hard and they have gotten a lot stronger and More energy even though they have been dieting hard.

I've never herd of any other side effects from people.

I've read about sarms and the reports out there seem very different for each person.

I'd consider them because
>supposedly no side effects on test
>can order it online without any one knowing
>subtle gains which is all I want

>no long term research.could secretly fuck you up.
>they seem near enough the same price as juice.and I could probably get juice easier and quicker.

What to do ?
6 posts and 1 images omitted. Click View Thread to read.
Graham Sondletark - Thu, 30 Aug 2018 08:57:31 EST PaBmCX5x No.94972 Reply
so are fucking drugs you mogoloid, yet everybody gets them

Progression Program for Calisthenics Goal

View Thread Reply
- Sat, 25 Aug 2018 05:08:48 EST fFZQ4OiK No.94955
File: 1535188128154.jpg -(36344B / 35.49KB, 304x388) Thumbnail displayed, click image for full size. Progression Program for Calisthenics Goal
Sup /fit/,

I have decided to begin training again, in preparation to go and tryout for a Japanese pro wrestling dojo. I preface with this to contextualise why I am aiming towards this workout:

• V Crunches (50 reps/2 sets)
• Leg Raises (50 reps/2 sets)
• Oblique Crunches (50 reps/3 sets)
• Back Extensions (30 reps/3 sets)
• Chair Elevated Push Ups (30 reps/10 sets)
• Hindu Push Ups (50reps/2sets)
• Reverse Hindu Push Ups (50reps/2sets)
• 3 minute timed wrestlers bridge
• Hindu Squats (500reps/1 set)
• Jumping Squats (50reps/2 sets)
Rest 30-45 seconds between sets.

I trained some years ago with people who had gone through the dojos, and this type of workout is an accurate example of daily conditioning routines trainees undergo. This is doesnt include in-ring training and weightlifting, which is also daily, but for someone of my current level that will come much later.

I have not trained (aside from the rare, random session) for the better part of 3 years, and during that layoff; drugs, excessive alcoholism and semi-regular smoking was a feature. Needless to say my fitness is as bad, if not worse than before my first period of training between the age of 17-19. My stats are: 5'9, 73kg, around 18% body fat and very poor cardio.

Currently my plan is to break it down over a progressive 12 week period, dividing the number of reps by 12, and then increasing the number of reps each week by that number. (For example, V Crunches. 50/12 = +4. Week 1 = 2sets of 4 reps. Week 2 = 2sets of 8reps. So on and so forth for each exercise). The plan would be to do this 5 days a week with 2 rest days.

Does this sound like a good progression plan, or would it be better to perhaps do a pyramid scheme? (Day1 3x3, Day3 4x2 and Day5 8x1 for instance). Should I split the increase value and increase twice a week (e.g +4 once a week becomes +2 twice a week for V Crunches). I realise for some exercises, like squats, an increase of 42 a week might be challenging. Also i realise i am not adjusting sets, but i think its better to keep the frequency so my body adapts to the short rest intervals.

Any advice, observations or improvements would be greatly appreciated. Good endorphins to all.

Advices for a poor guy, homw workouts

View Thread Reply
- Tue, 14 Aug 2018 08:18:32 EST X5+ihZiL No.94905
File: 1534249112072.jpg -(86593B / 84.56KB, 605x882) Thumbnail displayed, click image for full size. Advices for a poor guy,  homw workouts
I would like to exercise, i read the stiky on /lift/ on the future, i got the diet part, but i cannot afford a gym subscription also the nearest gym is far away from home.
I own two dumbells (i have 15kg of wights) and nothing else.
Any decent home workout i can follow?

Pic unrelated
1 posts omitted. Click View Thread to read.
Hedda Lightdale - Fri, 17 Aug 2018 07:31:46 EST vIAccpGW No.94915 Reply
you trying to lose weight? or gain muscle?

you can do burpees. its a good cardio workout
for legs you can do body weight squats
push ups and pull ups, dips

dumbell flys are nice too
Cedric Fuckingworth - Fri, 17 Aug 2018 18:53:32 EST RmsG+4N1 No.94917 Reply
For now i'm tryng to lose weight, when I will loose enough il will change the diet again and try to get muscles.
Betsy Goodham - Wed, 22 Aug 2018 02:23:56 EST ryGNpiKd No.94934 Reply

youre welcome

Starting from scratch.

View Thread Reply
- Tue, 14 Aug 2018 07:21:42 EST 9F5t4COe No.94904
File: 1534245702323.jpg -(21950B / 21.44KB, 438x438) Thumbnail displayed, click image for full size. Starting from scratch.
Hey guys, i am a rookie in the fitness procedure, but would like to get started.

Long story short, i'm afraid to injure myself, but would like to get big. Any advice?
Simon Corryfield - Thu, 16 Aug 2018 15:48:28 EST +1P+PRu0 No.94912 Reply
learn proper lifting form from someone who knows it. like maybe a personal trainer
Edwin Nerrymick - Fri, 17 Aug 2018 03:17:56 EST HfUfPra7 No.94913 Reply
Yes, but i was hoping for someone here to have a basic advice. Maybe i should just focus on excersicing my flexiblity
Eugene Deffingbedge - Fri, 17 Aug 2018 05:05:10 EST cyRAhEcv No.94914 Reply
Depends on what you want, but if you wana be flexible why not try Yoga?

Keto Macros

View Thread Reply
- Thu, 09 Aug 2018 13:05:02 EST GnDtmxKl No.94882
File: 1533834302565.jpg -(262047B / 255.91KB, 900x1200) Thumbnail displayed, click image for full size. Keto Macros
Hey, I'm starting KETO and wanted to get an idea from those of you with experience with macros.

I'm thinking about starting with 50/45/5 (Fat/Protein/Carbs). Does this sound acceptable to anyone? This is the easiest ratio for me to achieve with my current diet.
4 posts and 1 images omitted. Click View Thread to read.
Phoebe Drabberkut - Sun, 12 Aug 2018 12:24:48 EST olyln65y No.94894 Reply
1534091088625.jpg -(12692B / 12.39KB, 247x362) Thumbnail displayed, click image for full size.
I've done something similar in the past. CL was my hunting grounds.

beginner lift

View Thread Reply
- Mon, 30 Jul 2018 08:10:30 EST QFaUE//4 No.94847
File: 1532952630125.jpg -(78529B / 76.69KB, 1052x654) Thumbnail displayed, click image for full size. beginner lift
This is the first month of lifting.
165cm, 51kg.

RDL 20x10.
Barbell curl 20x5.

How fucked it is??
Martin Pickbanks - Tue, 31 Jul 2018 21:48:56 EST ryGNpiKd No.94850 Reply
If thats a routine Il just going to say, no

please do starting strength, and learn how to lift for the first month rather than rush into heavy weight.
Ian Buffingway - Tue, 31 Jul 2018 22:23:00 EST Or0UaOW3 No.94851 Reply
Do starting strength and eat a fuck ton food and get strong along with gaining a decent amount of mass from all the heavy compound lifts (the big 3) and gaining weight in both muscle and fat. Bulk!! Also, make sure you are getting enough sleep so your body can recover asap.

Weed + exercise = ?

View Thread Reply
- Thu, 30 Nov 2017 20:24:59 EST nxqQFQYO No.94519
File: 1512091499551.jpg -(64603B / 63.09KB, 600x400) Thumbnail displayed, click image for full size. Weed + exercise = ?
I can't tell if this would be the greatest workout experience ever or if it would end up reducing my efficiency too much to be high while working out. Either aerobic or weightlifting. Anyone have experience with it?
9 posts omitted. Click View Thread to read.
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:17:11 EST D6tcx8FP No.94540 Reply
>*more concerned about coordination, depending
>*Startes to tip over

fuck my phone keyboard . nb
Leviathan12/12 - Thu, 14 Dec 2017 06:02:51 EST 4VflwSaK No.94566 Reply
1513249371538.gif -(131209B / 128.13KB, 138x222) Thumbnail displayed, click image for full size.
I feel like I'm most coordinated when drunk

Body Cannot Handle Consecutive Days

View Thread Reply
- Sat, 23 Jun 2018 21:30:26 EST D2SGLHZi No.94791
File: 1529803826924.jpg -(26898B / 26.27KB, 612x612) Thumbnail displayed, click image for full size. Body Cannot Handle Consecutive Days
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

Facepulls 3 sets

>Should I go back to the full body routine, 1 day one and 1 day off?
Lillian Blatherstock - Thu, 05 Jul 2018 22:51:31 EST cpp9bXQO No.94799 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 D4RO+3XD No.94802 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 +1P+PRu0 No.94803 Reply

more like seven times seventy, youngling

Report Post
Please be descriptive with report notes,
this helps staff resolve issues quicker.