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420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated March 20)
Help me stop being a fat piece of shit by Sidney Fanningfoot - Tue, 05 Dec 2017 02:28:52 EST ID:OmLCn6L4 No.94530 Ignore Report Reply Quick Reply
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I spent 500 dollars earlier in the year on a bicycle to try and lose weight. Every time I went to ride it something on the bike would fucking break, literally every time (probably because I'm a fat piece of shit). I did this like 9 times and spent over a thousand dollars getting this bike fixed over and over and now its sitting collecting dust and getting rusty. I have gone from 250lb at the start of the year to 310lb now. I am constantly stressed out and have a horrible habit of going through a drive through and eating shitty fast food when I get stressed.

I need to cut for a while before gaining muscles. I should honestly probably lose like 120 lbs before attempting to bulk. I'm 6 ft 1 inches btw, 310lbs. Someone please tell me what to do. I am currently trying to get on adderall or some other such stimulant from a doctor to lose weight, I'm literally drug seeking like a dope fiend because I need to slim the fuck down before I ruin any chance I have at a decently happy life.

ITT tell me what to eat/how to count calories, etc, also workout tips? How do I even cardio with no bike? Running hurts like a motherfucker because I'm a land whale
6 posts and 1 images omitted. Click Reply to view.
Fucking Drerringridge - Sat, 16 Dec 2017 07:37:53 EST ID:p+gd7C9t No.94570 Ignore Report Quick Reply
He's right but there is more. The metabolic effect would be noticeable but it's not a big deal by itself. It is not however by itself.
>muscle does burn 3 times as much energy at rest as fat, but that's 12kcal/day/kg instead of 4.
>16 pounds of muscle adds about 100kcal to your BMR

Now if OP is losing weight and gains muscle he's not going to gain 16 pounds, and it'll be over time (though frontloaded), so if we're generous that's 50kcal a day on average.
>3500kcal is about 1 pound of fat so that's 1 pound every 70 days
So that means if he runs a 1000kcal/day deficit he'd probably take about 18 months. Gaining muscle will shorten this by about 3 weeks. Every bit helps but there's more.
>However building muscle takes energy
>More muscle means more power and so you can burn more energy by exercising more intensely
>and more energy needed to repair when you're done
>These reasons is why muscle will help and why Ian is still correct in his advice.

Additionally speaking from experience, if you just lose weight when you're done you'll be skinnyfat and if you've been that overweight very long your skin will not shrink back entirely. Contrary to popular belief losing weight too fast won't make this worse in the long run, if anything it'll be better because you're big for less time and so less permanent damage will occur, but it will make this effect more pronounced while your skin catches up, you're already in long haul so don't go slow just so you can be a bit less baggy for a few weeks, anyway I digress If you have good muscle definition you will feel a lot better about your body and be more attractive. There is a good chance you will never be super ripped and you'll always be flabby in the middle but you can have great arms, great legs and if you've got some muscle, that will still show. You will feel better about yourself sooner.

Also it'll improve your mobility, posture and all other practical things strength even tangentially helps with at all stages during the weight loss.
Barnaby Sevingstock - Wed, 27 Dec 2017 02:15:33 EST ID:OmLCn6L4 No.94584 Ignore Report Quick Reply
Well I bought the bike and had my friend who works at a bike shop throw it together but I bet he was being a lazy fucking asshole and didn't do it properly. The spokes kept going out of true and I crashed it pretty hard exactly one time the first time I rode it, it didn't seem like it was the crash that did it though idk. Fuck that bike.

Really solid advice. I like the 11 hour window thing, I never thought about it that way. Thank you man.

Ok word, walks, I'll do some walks. Thanks bro.

I don't drink much. Maybe a handful of times a year. I have drank 3 times this month but it was my birthday and christmas, that's easily the most I've drank all year. I smoke weed but not cigarettes. I drive uber for work because I've been stuck in low-pay cycle my whole life and prefer barely making it on my own terms to being fucking abused so no opportunity to walk more often at work.

How would you recommend I do keto? I would really like to try it because my dad did it and lost a decent amount of weight, he put it right back on but thats because he has no focus. What can you eat on keto besides meat? I am really curious about it.

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Nigel Givingstock - Wed, 27 Dec 2017 15:30:52 EST ID:tuZ2hQav No.94585 Ignore Report Quick Reply
If you're 6 foot 1 and average ish build like me your BMR at your target weight is 1800-1900 calories. Because that's mine. I personally tapered down to 1600 calories over 6 months, starting at 2600. As my weight fell I exercised more and more. Even if I was ill on a given day at that level I'd still be in deficit. 1600 calories is not a lot of fun and you have to make an effort to include veg and protein so you remain healthy but you can fit a few treats in there. If you do weights make sure you get plenty of fibre. Just living on protein and then going to the gym and straining might give you piles. And shoving a wax bullet up your arsehole and then putting tissue in your underwear to catch the shitmelt is much less pleasant than cabbage, celery and mixed frozen veg.

Fitness Database by Hedda Nattingfield - Mon, 11 Dec 2017 14:46:48 EST ID:ikaHKFhY No.94551 Ignore Report Reply Quick Reply
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Currently I work in a youth center for traumatized teenagers. Most of them do not speak English nor can read English script. I'm looking to find a website with visual exercise explanations, as well as diagrams showing what muscles are worked. The aim for us to create a small booklet that we can use to help the teenagers design their own workouts using simple workout templates, build up a fundamental knowledge of fitness while not relying on language based explanations. We mostly work with dumbbells, kettlebells and calisthenics. If anybody knew of any accessible websites that had content similar to this that would be great.

Happy deadlifting.
Edwin Tootforth - Mon, 11 Dec 2017 16:49:01 EST ID:4+458rlZ No.94552 Ignore Report Quick Reply
Visual only with no language explanation? Fuck, I work as a trainer - and I;ve trained deaf and blind people - and that sounds hard as fuck. If such a thing were to be made it could make millions in profits.
Lillian Bimmlechutch - Mon, 11 Dec 2017 17:17:55 EST ID:LZQUuWue No.94554 Ignore Report Quick Reply
Read Mark Rippetoe's book Starting Strength. It was literally designed with situations like yours in mind. I don't think they should be creating their own routines though. That's for people who are already in good physical fitness and need to start focusing on muscle groups. The Starting Strength method is super easy and can be done in a 45 minute time span. Google for it and you'll find a free PDF. It's got good pictures in it as well.
Lillian Bimmlechutch - Mon, 11 Dec 2017 17:24:47 EST ID:LZQUuWue No.94555 Ignore Report Quick Reply
Keep in mind that it uses a number focused progression method. So, it's 3 sets of 5 squats, 3 sets of 5 benchpresses, and 3 sets of 5 deadlifts, 3 times a week, adding 5 pounds each workout session. A quick 5 minute running warm up and you've got an easy workout that anyone can understand. Focus on the 3s and 5s and they'll be showing progression each workout for months. Once they get past this "Weightlifting 101" then they can start customizing the workout for their specific needs. The book goes into much more detail and even offers different exercises to move into as you advance.

Anyways, report back with what you end up doing.

Gym by Annie - Sat, 27 May 2017 13:45:02 EST ID:bxEl+B3j No.94180 Ignore Report Reply Quick Reply
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I have to go to the gym! But i have no endurance, I get really tired really fast. How should I start?
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Lydia Blatherridge - Mon, 30 Oct 2017 22:42:46 EST ID:605DACzT No.94484 Ignore Report Quick Reply
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Kind of... gives you a subtle nervous system boost and raises your heart rate... Helps you use more energy, might make you feel good, motivate you to throw in a few more sets, also might actually help to reduce swelling in your joints... I'm a caffeine junkie though, I probably overdo caffeine and so I might go insane or have a heart attack.
Lillian Tillingwill - Fri, 03 Nov 2017 03:28:22 EST ID:605DACzT No.94493 Ignore Report Quick Reply
However, can cause sleep problems which will work against you, and its a diuretic, which means it can exacerbate gout in your joints which will also work against you.
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:35:45 EST ID:D6tcx8FP No.94544 Ignore Report Quick Reply
Stimulants can enhance your performance.

They also raise the risk of serious health consequences when combined with excercise, but that will vary between individuals.

Thoracic spine pain by Shit Clenkinwater - Sat, 14 Oct 2017 16:39:35 EST ID:605DACzT No.94446 Ignore Report Reply Quick Reply
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Should I rest? Is having a dull ache in your thoracic spine normal or should I take a break for a few weeks to do physio and stuff to try and fix the pain? When I start again I want to set up a camera to see if it's goofed form that's wrecking my spine.
4 posts and 4 images omitted. Click Reply to view.
Molly Cuzzlechuck - Tue, 05 Dec 2017 15:09:01 EST ID:iQGIlGVP No.94535 Ignore Report Quick Reply
do some thoracic foam rolling
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:19:09 EST ID:D6tcx8FP No.94541 Ignore Report Quick Reply
what are exactly?

Could be tendinitis, pretty common among gym rats and overhead shit can be painful . Happened to me, french presses were like that for me too.
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:19:44 EST ID:D6tcx8FP No.94542 Ignore Report Quick Reply

I was goin do pplPPLx and found this by Esther Sisslepeg - Thu, 30 Nov 2017 19:32:53 EST ID:nDVGKTL4 No.94518 Ignore Report Reply Quick Reply
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I like the look of this and wondering if any one has done anything similar
It uses different methods than I'm used to like pre exhausting your muscles with ISO exercises then doing your compounds.

Depending on how it goes I may only do one leg day then go to some kickboxing circuit class (just to mix up what I do) do a lot of squats lunges and rupees there any way.

William Shittingford - Sat, 02 Dec 2017 07:46:40 EST ID:QRbgnf6i No.94525 Ignore Report Quick Reply
Goin try chest today but swap dips with decline bench as nod up mststiom where I'm goin

>Pec-dec (to pre-exhaust): 3 sets of 12 reps
>Incline Dumbbell Press: 4 sets; 15 reps, 12 reps, 10 reps, 8 reps (all to failure – pyramid up in weight)
>Dips: 2 sets to failure (add weight if you can)
>Seated Dumbbell Laterals - 3 sets of 12 reps
>Bent-over Dumbbell Lateral - 3 sets of 25 reps
>Barbell Overhead Press – 3 sets of 8 reps
>Rope Pushdowns: 3 sets: 15, 12, 10 reps (pyramid up in weight)
>Ez-Bar Skullcrushers: 3 sets of 15 reps

Day 2
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William Sanningweg - Sun, 03 Dec 2017 14:15:14 EST ID:QRbgnf6i No.94527 Ignore Report Quick Reply
I've done chest and back day and it feels like a good new method.

I'm seeing how It's going to work.
Hit the ISO exercises while your fresh and you really feel that concentration in the muscles more compared to the compound exercises.
because your muscles are fatigued afterwards you feel your muscles working harder than normal.

Combining this with the keto diet so I'll see how it g ones I til the end of the year

Not Feeling It In The Back by Samuel Nebblewat - Thu, 23 Nov 2017 06:47:52 EST ID:Pba2379Z No.94513 Ignore Report Reply Quick Reply
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I've been weight lifting properly for a little over a year now, and I've seen quite a decent body transformation thus far. Up until 2 months ago I was training as follows:

Day 1. Triceps / Chest
Day 2. Biceps / Back
Day 3. Legs
Day 4. Rest

And then I would repeat. However my arms seem to be lacking so I changed it up to
Day 1. Chest / Triceps / Biceps
Day 2. Back / Legs / Shoulders
Day 3. Rest

Then repeat from there, and I have seen an increase in arm muscle mass. However my back is tough to work on. When I exercise my back, I have 2 issues. Firstly if I attempt decent squats or barbell rows, I have lower back pain for days or weeks after. The kind of pain that extends down the legs, it sucks. But even if I work with things like lat pull downs or anything else, I feel it too much in my forearms. I know this is bad form and I can't active my back muscles that well. My lats are widening quite nicely, but as far as bulky uncle mass goes, my chest is way more developed than my back. Any tips?
1 posts omitted. Click Reply to view.
Shit Brickledale - Sat, 25 Nov 2017 02:55:05 EST ID:Pba2379Z No.94516 Ignore Report Quick Reply
I meant deadlift not squats btw.

Anyway I have only ever had upper leg pain from my lower back twice. For some reference here on how neglected my back is after a year of training, I would deadlift 40KGs for reps. For barbell rows I would do 20-30KGs. I did some rows yesterday and today I have pretty much no back pain, so I do think it is a combination of poor form and having a weak lower back. Also when I was growing up, i worked with my dad in manual labour now and then, and I think I lifted things with crappy form then too, I was just a kid so..
Clara Dimblespear - Sat, 02 Dec 2017 01:24:18 EST ID:V73ejJsB No.94523 Ignore Report Quick Reply
You can do pressing movements 2-3x a week

you can train legs 2-3x a week

you essentially increased your frequency and noticed it's benefit.

While your body CAN handle 2-3x like I said above, you need to ease into it.

Also, I have novices start at that, but at light weight.

Doing bro splits is bad because of the fact that your muscle recovers in 48-72 hours, essentially making every hour after 72 a time in which you should be hitting that muscle and the muscle gets weaker.

there's also tonnes of research behidn hitting rowing and pressing in the same session, hitting full body every session...the possibilities to push you are endless and the brosplit is literally the bottom of the barrel.

tl;dr- get on starting strength and get strong
Clara Dimblespear - Sat, 02 Dec 2017 01:25:44 EST ID:V73ejJsB No.94524 Ignore Report Quick Reply
Also if you have pain from deadlifts, squats, barbell rows - it is either the weight that makes oyur technique improper or just improper techinque regardless of the weight

If you don't know what "bracing" is, probably start there.

Look up "starting strength" and see the "how to X" videos or hire a trainer.

How to not be weak faggot. by Weak faggot - Mon, 30 Oct 2017 23:49:46 EST ID:YVDt30e6 No.94485 Ignore Report Reply Quick Reply
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I went to military school, weighed in at 130. Five months later, I came out at 150. I was lazy for all of two months, I swear, and now I’m down to 135 again. In two months I go to basic, and I want to know what are your guys tips on gaining muscle weight fast. The only thing I will stop at is steroids.
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Henry Hadgewater - Wed, 22 Nov 2017 09:02:19 EST ID:9y/TvKzr No.94511 Ignore Report Quick Reply
Op I've been struggling to gain weight for years. I actually just weighed in yesterday at 140lbs, up from 130lbs at the start of the year. In your goal of, "not being a weak faggot," step one is putting on pounds.
Jarvis Fecklesone - Sat, 25 Nov 2017 13:45:10 EST ID:KY4y5zML No.94517 Ignore Report Quick Reply

Sorry guys, so sorry for posting that article and how wrong it is.
Clara Dimblespear - Sat, 02 Dec 2017 01:21:55 EST ID:V73ejJsB No.94522 Ignore Report Quick Reply
I only correct you for your benefit, sorry if I was mean,

Leg cover by Lillian Sonkinway - Sat, 11 Nov 2017 19:06:50 EST ID:2eFj+QIw No.94501 Ignore Report Reply Quick Reply
File: 1510445210723.jpg -(75705B / 73.93KB, 1500x1500) Thumbnail displayed, click image for full size. 75705
What are those latex nylon looking leg covers basketball players wear and shit? It's getting really fucking cold and I wanna get some.

Looks like this but for legs instead of sleeve
Henry Hadgewater - Wed, 22 Nov 2017 09:06:33 EST ID:9y/TvKzr No.94512 Ignore Report Quick Reply
Tights? Under armor? Leggings? I have a pair of padded biking leggings that I bought online for $50. Not normally the kind of money I would ever spend on something like that, but the pads make it worthwhile.

Intake by Caecilius - Fri, 28 Jul 2017 19:11:00 EST ID:ZbJlxtMJ No.94327 Ignore Report Reply Quick Reply
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What should I add?
9 posts and 4 images omitted. Click Reply to view.
Reuben Wemmlestone - Sun, 12 Nov 2017 17:16:19 EST ID:BgVae5pF No.94503 Ignore Report Quick Reply
Honestly if you're trying this hard to lose weight I think you should just talk with your doctor and do a full on medically supervised water fast. It will be easier eating nothing rather than eating 600 calories a day once you make it past the first three days.

Do not do this without talking to your Dr. as it can kill you.
Shitting Drebblefuck - Sun, 19 Nov 2017 05:58:17 EST ID:W4hpWQ+J No.94508 Ignore Report Quick Reply
>posting in an ancient thread OP never replied to
Oh Reuben.
Albert Drizzlehat - Mon, 20 Nov 2017 16:43:47 EST ID:V73ejJsB No.94509 Ignore Report Quick Reply
>advising a water cut

Little sister beat me up by Clara Bashhidge - Tue, 24 Oct 2017 18:37:59 EST ID:CCmXYlGw No.94467 Ignore Report Reply Quick Reply
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I'm a 19 year old man in charge of looking after my 11 year old sister on weekdays after her school ends. She's just got into gymnastics and is trying to prove that she's stronger than me, so she challenged me to a play fight which I accepted on the condition that it would be in good fun with no hitting.

I'm 6'1, 115lbs and she's 5'0 75lbs or something like that. The pic attached is what we look like.

So I thought I was stronger and would win, but she ended up wrapping her thighs around my neck and squeezing hard. I submitted but she said she wouldn't let go until I said that "I was her b*tch". I said it, then after she let go I lost my cool and punched her in the face. This was stupid and purely out of bruised ego, I regret doing it.

So we both fall to the floor, she wraps her thighs around my waist this time and it's 10 times more painful. I submit and this time she says she won't let go until I say that "the only girl I can get is an ugly retard" referring to my autistic girlfriend. I reluctantly say this as the pain is unreal, but instead of letting go she just squeezes harder then cups my mouth with her hand. I get a panic attack and wet myself. I can't contract my body up and down anymore in order to breathe and pass out.

I went to the hospital later and had 3 broken ribs and 1 cracked rib. My parents blamed me as I punched her first and agreed to fight her. Fair enough, but I think she should get some of the blame too. What she did was sadistic and she still hasn't shown any remorse, she's still trying to prove she's better than me. I can't even look her in the eye anymore.
I hate feeling this weak, having anorexia has literally made me subhuman. Its made my bones brittle, its made me weaker than a little girl. I just want to be normal.

What should I do when she tries to boss me around? There's like a power dynamic between us now, how do I stand up for myself? Also, does she look stronger than me? I don't think she does.
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James Buzzson - Thu, 09 Nov 2017 11:53:05 EST ID:KRgiL2hm No.94500 Ignore Report Quick Reply
Milk won't help. OP is a troll. He even replied to himself and told himself he had no core strength.
Lillian Sonkinway - Sat, 11 Nov 2017 19:17:55 EST ID:2eFj+QIw No.94502 Ignore Report Quick Reply
This is a fake thread it was posted on the future but with a weird twist of the girl molesting him and if you google the chick it's some weird nickolodean star from show I don't know about
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:27:04 EST ID:D6tcx8FP No.94543 Ignore Report Quick Reply
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> I fought my 11 year old sister
> I lost
> Made the score even with a clean sucker when she finally let me up
> power struggle with an 11 year old
>wut do
k OP first start with ripptoes, don't skip on squat and oats
Next learn Krav Maga
Soon you'll be able to throat punch her into submission

solid troll btw nb

Chemicalsssss by George Millynune - Thu, 28 Sep 2017 04:54:40 EST ID:itMMTkir No.94434 Ignore Report Reply Quick Reply
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I want to get retard strength ripped but I don't want to take hgh or traditional steroids. Is there a chemical, preferably cheap and unregulated that can give me huge muscle growth, bone density and vascularity?
5 posts omitted. Click Reply to view.
10/10 - Mon, 23 Oct 2017 07:21:27 EST ID:4VflwSaK No.94463 Ignore Report Quick Reply
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I wanna get swole like BANE from Batman. Mmmm... venom(TM) right into my veins.
Caroline Sashshit - Wed, 25 Oct 2017 09:36:03 EST ID:vMPGCg26 No.94469 Ignore Report Quick Reply
I want to be strong, but I don't want to work for it.

Me too, op. Me too. Just kidding. Working for it is legit most of the fun. Haaaaave fun with it!!

Oh yeah, just remember, haaaaave fun with it!!!! He's that swiprole coming along, op? Hmm? Hm?
Cornelius Pibblewater - Sun, 29 Oct 2017 21:37:22 EST ID:pjoZZpQl No.94483 Ignore Report Quick Reply
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liquid diet by Alice Mumblewater - Mon, 07 Aug 2017 13:10:44 EST ID:7DMYXqAU No.94356 Ignore Report Reply Quick Reply
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Is it a good idea/safe to try and work out when I can't actually eat anything solid? I literally made the decision two days ago to get back on healthy eating and exercising with the intention of bulking/strengthening enough to give me the confidence/incentive to finally start going to the gym, but then after one day of that some creep outside a bar smacked me in the jaw leaving me unable to chew solid food.

I've been drinking soup and protein shakes with added fruit, would it be wise to try and keep up with exercise or would I just be doing unnecessary damage?

I hate my life
Priscilla Fanhood - Mon, 07 Aug 2017 23:52:25 EST ID:PxD3sApo No.94366 Ignore Report Quick Reply
As long as you are hitting the calories you should be and the macros you need, it shouldn't make much of a difference
10 out of 10 - Wed, 25 Oct 2017 06:48:53 EST ID:KcxzA8FH No.94468 Ignore Report Quick Reply
Liquid diet is for the toothless

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