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


Discord Now Fully Linked With 420chan IRC

One handed pushups

View Thread Reply
- 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?

View Thread Reply
- 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

View Thread Reply
- 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

View Thread Reply
- 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

View Thread Reply
- 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

View Thread Reply
- 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!

Competitive Phone Apps

View Thread Reply
- Wed, 17 May 2017 02:11:09 EST 4t41I7Gp No.94160
File: 1495001469555.jpg -(3278479B / 3.13MB, 3443x1592) Thumbnail displayed, click image for full size. Competitive Phone Apps
Any of you like to use phone apps like Strava to measure your times? I try to work out every other day and on my day off I like to go for a 20-30 mile bike ride. It's fun to compare your times with other people. My personal best record is 1st place on one segment, but only for my weight class (200+ pounds). It's actually 24th overall on that segment, but I smoke and drink too much and am too high to really push myself when going up hills.
>>
Alice Novingshit - Thu, 18 May 2017 14:07:11 EST BVkmL1x+ No.94163 Reply
I use it. It's a neat tracking app and it's real motivating to see you beat your old times, but then you look at your standings compared to everyone else and all that motivation flies out the window. Then again, nothing beat the feeling when you see yourself clawing up the global leaderboards!

having trouble starting

View Thread Reply
- Thu, 11 May 2017 15:01:21 EST cBaTbYeT No.94153
File: 1494529281346.jpg -(75091B / 73.33KB, 786x576) Thumbnail displayed, click image for full size. having trouble starting
I have fitness goals but im fucking lazy. I got a personal trainer and he isnt at the gym so i find it hard to get to the gym. Part of it is personal laziness and another part of it is not wanting to be the "new guy at the gym". Another part of it is being afraid of failure. I also have no clue on nutrition or anything about counting calories.

I got a personal trainer last week and hes having me do all these correctional strength exercises before I start. I cant even get myself to go to the gym. I feel like a failure.

I got a fitbit the other day and I just set it up. I'm 5 10 25 year old male 165 lb. 16.4% bodyfat.

What do? I'm about to go grocery shopping, give me some ideas on good shit to make
>>
Cyril Murdford - Fri, 12 May 2017 12:56:25 EST XAzog4aJ No.94154 Reply
>>94153
Okay OP. All this shit is simple. But you need to break it down instead of turning it into a big insurmountable mountain. This isn't really a fitness thread this is a /qq/ thread about a guy who is procrastinating and needs advice on making the mountain into a series of gentle steps. There is one step per paragraph except diet which is probably about half this post. But there's still not much to it.

First of all, either get a personal trainer at the gym or get a new gym.

Secondly, correctional exercises are still exercises. HI wonder that if you don't have a specific injury or massive deficiency that it might be best to go with the new trainer idea. Or do normal exercise as well. Focus on your form and if you have a specific weakness that will limit exercises and thus will be what is trained hardest anyway.

As for being the new guy at the gym. I've been going to mine for 4 years and every time I go I see someone I've never seen before. You know what I assume? That our schedules haven't previously overlapped.

Nutrition and counting calories isn't super hard. Plan your meals out in advance. You can google the calories per 100g or whatever of anything ever at this point so you can work out what you're eating. Same goes with drinks, don't forget to work out anything you drink that isn't water. Alcohol is weird and if you drink vodka or neat strong spirits there's a weird effect where the calories are maybe 10% discounted but honestly that's fuck all. Look at protein, try to get a good amount. People will say aim got 1g per day per pound of lean weight and stuff and that can be really hard to reach sometimes, but the RDA is 50-60g and getting 100g in is easy. Keto may help or maybe it won't but you don't want to easy colossal amounts of carbs anyway (which is what your liquid calories will be by the way).

You may have to actually plan your shopping out. I recommend filling up on green veg. This has the added bonus that you'll shit like a champ, use a wide variety of vegetables and you will benefit in a lot of ways though. If you're getting enough protein and getting the calories right then the next concern is your micro nutrients. If you eat a few different vegetables and a fruit or two (apples are great) every day you'll be sorted there.

Now with these things in mind break them down into steps and break those down until you have steps you can actually do. One does not "get fit" you define your end goal then you work out a few subgoals that will achieve that. Then you work out what little steps need to be done repeatedly to achieve those. Then you actually do the little steps. For example I do not simply lose weight while retaining (actually somehow gaining a little this year) strength after eating christmas (all of christmas, the whole thing), I eat within a certain calorie budget every day ensuring there's enough protein, I go to the gym, I go for walks at lunch, I go for long walks at the weekend. Little individual tasks "go to the gym tonight" and those are what I do.

Upper body workouts without using hands

View Thread Reply
- Sat, 29 Apr 2017 23:37:21 EST Ou0uTxOz No.94134
File: 1493523441101.jpg -(18754B / 18.31KB, 600x399) Thumbnail displayed, click image for full size. Upper body workouts without using hands
I just got surgery on my hands and now they may be temporarily or permanently out of commission depending on how they heal. I would very much like to continue growing the muscles in my chest, arms and back. Problem is I now can not put any strain on my hands. I can't grip bars, dumbbells, I can't do push ups,nothing. Does anyone know of any exercise that may work for me? All I can come up with are doing the sane exercises without weights like curls and shit but I really doubt that even at a high repetition that will yield any result. Please help.
2 posts omitted. Click View Thread to read.
>>
Clara Ginderpere - Sat, 06 May 2017 09:36:03 EST Ou0uTxOz No.94143 Reply
Swimming I guess. Thanks, y'all were a lotta help
>>
Ebenezer Bingerbatch - Sun, 07 May 2017 07:11:46 EST 2XyQRTHf No.94144 Reply
>>94143
You're not going to get super muscular swimming. You will get ripped and get amazing definition though.

But yeah, maybe you're just fucked if you want to lift weights without being able to hold of lift weights.
>>
Ernest Tootdale - Thu, 11 May 2017 01:18:11 EST Df96I6zY No.94152 Reply
Maybe figure out some kind of way to strap your wrists or arms to some weights under supervision?

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