5x5 with increasing weight over a period of time
deload at maximum
protein>carbs>fat
eat over 2k for bulk. eat under 2k for trim
stretch after each session
drink water
sleep
look i've read the sticky. now i have a question. i've been working out for about 3 months now. i'm at roughly 25 lbs lost. right now, i'm standing 6ft and 178-182 lbs
so what i'm wondering is if i keep losing weight/fat eventually i'll have a 6 pack. i don't actually lift, i've just been doing body weight stuff like running and push ups to lose all the fat so far. i can see some of my abs for the first time in years now, but they're still kind of flabby. if i keep cutting off the fat i can have some nice abs right?
>>42379779
They'd be better if you actually applied any of the advice in the sticky
>>42379779
this is a place of memes, not serious discussion. go google this question, and stop posting.
>>42379809
yeah. i actually see where my muscles are under my fat.. i can flex my arms and there's actual shapes that pop up now. it's kind of amazing considering just in spring i was a skinnyfat smooth body
i just want abs for once in my adult life
>"i lift for health"
>proceeds to lift 2pl8 with every possible aid available to him
>can't run a mile
>develops major muscle imbalances due to doing the same lifts
ok
>>42379762
>seated position into a back handspring
holy fucking shit
Hey faggots, I'm looking to lose weight and I don't have much space to work out in. Looking to get rid of belly fat, man tits, and increase upper body strength. Looking to know what I can do in a 12' X 15' room. Thanks.
>>42379636
eat less and go out and do any type of cardio
ITT: things you wish your past self had/hadn't did
So, what you did in your teen ages that still fucks you up nowadays?
>being fat
>being sedentary
>drinking soy milk
>masturbating two or three times a day for years
Now I have gyno, wide hips, low testosterone and zero masculine features. I'm also balding at 23. Pornography also fucked up completely my brain and I cannot enjoy to regular shit.
If only I knew what future would be like...
Day 1: Bench Press 5-8, Weighted Pull Ups, Face Pulls
Day 2: Hang Cleans, Front Squats, Hanging Leg Faises, Ab Wheel
Day 3: Pendlay Rows, Ring Pull-ups, Ring Dips, moar abs
Day 4: Sumo Deadlifts, Leg Press, Lunges
Day 5: Fuck Stacy
Welcome to the future, faggots
>>42379556
Decided to get fit and started to eat healthier and drink more water a week ago. As soon as I started doing that, every shit I've taken has been a soup of watery chunks. What could it be? I was barely eating any fiber at all before so I doubt I'm not getting enough of it right now.
What exercise is best for getting think, meaty traps like the guy on the right? He doesn't do shrugs, so that's out. I bet his gf loves grabbing onto them.
rack pulls above the knee
Adam harper era baby
ITS SICK ITS PISS
Up
Right
Bar
Bell
Rows
Is he natty?
Is it possible to look like him natty?
How long would it take?
>>42379421
He used to be natty, but not anymore
>>42379421
Why does he have a nipple where his belly button should be?
>>42379421
>that one anon spamming nigger threads all day today
Am I doing well? I fast eating is from 4-9 gym at 9:30 bed at 11. Any tips from you pros I'm 19 by the way. I use to go to the gym religiously before I was a dairy manager in retail. Was working 13 hour days on my feet and on average 5-7 milk pellets
God I hate how iPhone pictures do this
>>42379416
you look so disgustingly american. i hope for your sake you're at least from somewhere other than the usa
>>42379454
This the the body of the average freedom it's okay if it's too much for you Uzbek ape
I don't have to look like an autist with a notepad if I wanna track my lifts now. Ty to the dude who made this.
Bench Press
Shoulder Press
Dumbbell Curl
Maybe Chin ups
Sit ups
lateral raises
Replace chin ups with lat pulldowns.
don't forget leg press, leg curls and various kinds of chest flyes
>>42379290
sloppy ones done with too much weight are normie tier, they're very rarely done correctly
What is your opinion on the slingshot? I tried it for the first time today, and it felt really nice. I was having a pretty shitty workout, and with it I could do five paused reps with weight I could've done maybe two or at most three regular reps with. Should I start using it in my routine every now and then?
Are there any downsides to using it? Will it hinder the development of my strength off the chest?
just seems like cheating to me. it's like bouncing the bar off your chest.
>>42379202
ok, after you've done the regular sets without cheating, and maybe want to try to push out a few extra.
>>42379202
If you want to powerlift get a real bench shirt
Your gym does have an American flag right /fit/?
>>42379196
No, my gym has the ISIS flag.
>>42379196
>implying I'm in the US
>being an burger
Is it a good idea to take 2 girls, both of whom I am attracted to and 1 gay friend on a roadtrip?
if it doesn't work out, you can just have the gay dude blow you.
>>42379127
fuck the gay friend to make the girls jealous
>>42379127
yes. but don't post this on /fit/
Anyone else ever go to the gym just to hang out?
Like not lift and stuff.
>get home from zumiez with skater friends
>switch into my gym vans
>walk into gym playing odd future
>spend first 30 minutes stretching
>after stretching is done we decide to head home, good workout for the day
>before we leave we have to do a water bottle flip for the lolz and put it on our aesthetic fashion instagram
>friend flips bottle
>lands on a metal shaft connected to the ceiling
>spend next 30 minutes gathering all the plates in the gym to use as a staircase to reach the bottle
>get bottle, whole gym is infuriated
>leave the plates in the stack as we Longboards our way out
I'd like to. Especially to watch all the stacies in their yoga pants, but I am just not autistic enough. I guess you could go fitlit and read while peddling on a bicycle.