Archived threads in /fit/ - Fitness - 233. page

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Uhhhh be a monkey?

>>42830948
WE

>>42831121
its an ape you fucking gymhead

>>42830939
>better looking than any natural woman you can have
>smart and logical like a man
>understand men better
>more feminine than modern day feminist roasties
>have low sexual partner count and potential because no one wants to be in a relationship with them due to social stigma
>genitals are indistinguishable from real women

>>42831087
>better looking than any natural woman you can have
not unless you've been training since the womb and even then you're just on level playing ground with every real woman
>smart and logical like a man
if you consider cutting your cock off and permanently fucking your endocrine system smart and logical sure!
>understand men better
they don't even understand themselves
>more feminine than modern day feminist roasties
ah yes as femininity is defined by how much you have to work to convince yourself you're a woman
>have low sexual partner count and potential because no one wants to be in a relationship with them due to social stigma
fat girl fallacy, no one wants to be with them but eventually the most desperate will convince themselves to fuck them
>genitals are indistinguishable from real women
suck my dick I didn't finish your post before typing this

>>42831229
>low test beta detected

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>>42830928
>hamstrings are tight
>not sure if they need stretching or not

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what did google mean by this?

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>>42831059
what did they mean by this...

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push ass
pull dick
lick pussy

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>>42830926
awinnarisyou’s bodybuilding cutting/contestprep routine outline

About Me

I have been training people for a while, and have had a ton of requests for help lately. I will go over what works best for me and has worked well for everyone I have trained. I am currently 11 weeks (with 7 weeks left) into my second contest prep, down 25 pounds, and I have gained or maintained all of my strength. I went from about 12% bodyfat to around 5% with striated quads and obliques.

Now let’s get to the stuff you care about.

Some pics of me:

http://i.imgur.com/NCxwrEH.jpg

http://imgur.com/a/Vl9ih

Training

The first two working sets for the first exercise of the day should be done with heavier weights, where you fail around 5 reps. The following sets for the day should have a failure point of about 10 reps, but going up to 20ish on some exercises is completely fine. Every set is done to failure. Failure being defined as unable to complete one more rep with decent form.

The following routine is meant to be done in this order (push/legs/pull/cardio, repeat). There are no off days, but the cardio day is essentially one.

x represents the number of sets

Push

incline db@30deg x4
fly variant x4
laterals x5 (with a drop set on the last 2 sets) OR ohp ss laterals x4-5
overhead dumbbell tricep extensions x3-4
pushdowns x4-6
Legs

front squat x5
stiff leg deadlift x5
leg extensions 5 reps with short pause, then ~5 reps with no pause - x3 OR Leg Press
lying leg curls x3
calves x5-6
cable crunches x3-4
Pull

weighted pullups x4-6
db rows x3
shrugs x4-5
facepulls x3
incline curls (or any bicep curl variant) x3
spider curls or preach curls x3
hammer/reverse curls optional
cardio (optional abs+calves)

incline walking x20 mins, no more than 30 mins

ideally fasted with yohimbine first thing in AM

sprints are also fine, but increase kcals if you do them

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>>42830926
These specific exercises aren’t that important; feel free to vary the isos or compounds on occasion. If you do vary them, make sure you hit each head of every muscle (ex: lateral+long head of tri along with brachialis absolutely must be isolated).

Nutrition

First, you need to know your TDEE. If you don’t, go here:

https://docs.google.com/spreadsheet/ccc?key=0AqI7Xhz25SzzdDQyTUJvRTBEeUFjbUN3SjZLcTJvN0E&hl=en#gid=0

12+% bodyfat: eat 750 kcal below TDEE - refeed every 14 days

8-12% bodyfat: eat 500-700 kcal below TDEE – reefed every 7-10 days

<8% bodyfat: eat 300-500 kcal below TDEE – reefed every 3-7 days

Refeeds are extremely useful, but need to be individualized. They are essential for keeping your metabolism high and performing well in the gym. The typical refeed is the same as a normal day, but with the addition of 100g carbs.

Here is a good starting point for macros:

Protein: 1.2g per pound of bodyweight

Fat: 0.4g per pound of bodyweight

Carbs: Remaining intake

1 gram of ___

Protein = 4kcal

Fat = 9kcal

Carb = 4kcal

Nutrition is very complex, and I do not plan to go into any more detail.

Nutrition to maintain leanness while gaining muscle

-This is meant for people that are already 8-10% bodyfat and want to maintain it. If you are not, do the above.

For 3-4 weeks, eat 500 kcal above TDEE every day.

For 1 week, eat 1000 kcal below TDEE every day.

repeat indefinitely

“Remember, you are a bodybuilder first and a hungry person second.” – Eric Helms

>>42830900
He's dead inside, but it will take decades to reach there.

>>42830900
Gay friend. Been proven that it's her gay friend thousands of times yet it keeps being posted here with the implication that boogie was being cucked.

>>42831670
hi boogie

>>42830823
Nah bro your quads will look bigger

>born
Should I just fucking kill myself?

>>42830823

iktf bro

>>42830843

>wear shorts
>normies think you have small legs

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Side view

>>42830774
do you really expect gains with a schedule like that in such short notice
come back in about a year

> I'm on tonight you know my hips don't lie
>And I'm starting to feel it's right

>autocorrected "lumbar" to "lumber"
>"IMG_1948"

Quit posting at the gym and finish your fucking sets.

>>42830787
What else am I supposed to do during my 10 minute rests

>>42830758
I have a hip pain when I do bench and crunches
That's it

Do more reps with your weaker arm m8, it'll catch up eventually.

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Is there prescription allergy medicine
I can't handle this anymore 3x Benadryl does nothing for me anymore and I'm suffering

What is the appropriate way to bulk? I don't want to gain back all the fat I lost on my cut.

>>42830679
Bait, fuck off. And if its not, fuck off too.

>>42830679

If it makes you feel any better, you will probably be as miserable as you made her when your no longer ex dumps you in a few months.

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>>42830679
this isnt fucking /adv you fuck.

Anyways, go gym, get big.

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>linear periodization

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>you need to lift heavy to grow

>>42830677
It's actually the oxidative biproducts of anaerobic metabolism in your muscle cells.

Or at least that's what they taught me in (((physiology)))

laughing at ur 1 rep max

>>42830668
unironically this

>>42830662
weighted planks and weighted crunches

>>42830564

Have you tried being a fat ugly shitskin faggot?

>>42830577
Need more instruction.

>>42830577
>shitskin
Egyptians weren't black but this guys a shit skin

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>>42830547
Fuck no. Girls put in a shit ton of effort for their appearance. It's not to attract some do-nothing ass loser whiner who thinks video games count as a subject of conversation. Good looking girls do it because it's a holdover from when that was how they were going to eat. They need to pull a top-tier, alpha, high earning, legit type of dude. And even though they can legally earn a salary and shit now they're still putting in that effort and holding out for that guy.

IDK way too many of my friends are salty about girls not liking them or "feminism," as if that had any affect on chicks wanting good dick, but all they do is smoke weed and play vidya and expect good looking women to respond positively when they hit on them like awkward fucks.

You're doing the right thing by lifting though.
I know this isn't my blog I just needed to vent here

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>>42830547
>>42830549
>giving a shit about women or other people

>>42830569
>Not giving a shit about women or other people

This is why you're obnoxious.

i did like 20 grams of a RC that mimics molly within a couple months. i was so fucked up at the end of it i swore never to do anything harder than weed, and i basically havent. its crazy how the drug controls you eventually. monkey on your back is an apt metaphor

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>>42830534
I did mollies+acid every weekend for 2 months (acid every weekend for 6 months) before going to rehab.

I was so fucked I actually ended up in the psych ward 5 days for drug induced psychosis, and even at rehab I kept seeing everything distorted.

Did acid just once this relapse and I ended up psychotic for 2 days, even when taking seroquel. The seroquel just made me sleep through it.

Nigga you better get yourself straight. Cut that shit out.