File: 20170421_153403[1].jpg (4MB, 4032x3024px) Image search:
[Google]
![20170421_153403[1].jpg](https://i.imgur.com/rH07kvX.jpg "20170421 153403[1]")
4MB, 4032x3024px
hey /fit/ im new to lifting and im looking for some advice from people who have been here longer than me regarding routine. right now im 5'9" 139 pounds about 13% BF (small guy, i know). being a complete noob at this stuff i dont know what i need to do in term of exercises to gain muscle mass. I did check the sticky and didnt see anything on routine building so i figured im not breaking any rules.
as of a month ago i tried to keep it simple and make up my own routine, laugh if you want but some advice would help. I "workout" every other day, upper body one day, lower body a couple days later.
UPPER BODY
Bench press (barbell) 5x5 110lbs
curls (barbell) 5x5 80lbs
tricep extension 5x5 15lbs
bent over barbell deadlift 5x5 95lbs
LOWER BODY
squats 5x5 65lbs (would do more but i dont have a rack and cant lift the bar over my head after every set, embarrassing)
deadlift 5x5 125lbs (dont have enough weights to do more)
leg extensions 5x5 70lbs
standing calf raises 5x5 95lbs
not a b8 thread, i cant afford anything other than the home gym i have already but i want to sort myself before i get to 20. If making a routine is too much just tell me what i can do to fix this mess
12 Posts / 2 Images
View this topic
>>
>>41156153
Read the sticky again and do a routine that has been made by coaches who have been making people stronger and bigger for longer than you have been alive
>>
File: bitchbehumble.jpg (31KB, 400x400px) Image search:
[Google]
31KB, 400x400px
If thats the only thing you can afford I would get an ab roller for $10 and also add military press and close grip bench press. Push ups and bw workout too, maybe also a pull up bar
Goodluck and focus on diet
>>
I see dumbells. Add flies
File: 1492787324803.jpg (97KB, 695x679px) Image search:
[Google]
97KB, 695x679px
What do you eat/drink before going to the gym for energy and mindset?
27 Posts / 3 Images
View this topic
>>
>>41155906
water
>>
>>41155906
nothing
>>
>>41155906
my mindset is im gonna go there right now and fucking work out coz i want results coz i wanna look like a beast as end result to pull bitches so in a way im doing it for the pussy and myself
remember if you dont take chances youll never get anywhere in life
Anonymous
/bot/ - bottle general 2017-04-21 07:13:11 Post No.41155859
[Report] Image search: [Google]
/bot/ - bottle general 2017-04-21 07:13:11 Post No.41155859
[Report] Image search: [Google]
File: estrogen bottles.png (863KB, 1920x819px) Image search:
[Google]
863KB, 1920x819px
Most athletes know the importance of staying hydrated while training. But what kind of a water beverage do you guys use? Do you use a plastic, stain-free steel or a glass water bottle?
I’m looking for a good reusable water bottle that doesn't doesn’t leach toxic chemicals. Not a plastic one, since even the BPA free ones fuck you up. (http://mychemicalfreeromance.com/why-bpa-free-just-isnt-good-enough/)
Can anyone here recomend a non-pleb tier water jug?
20 Posts / 2 Images
View this topic
>>
>>41155859
>since even the BPA free ones fuck you up
fucking hippies
>>
>>41155859
>not bringing a canteen or a cured goat stomach to the gym to hold water/BCAAs in
Never gonna make it
>>
>>41155859
glass is your only option. I imagine there is some company making them out of real pyrex you could get.
File: IMG_0638.jpg (2MB, 4032x3024px) Image search:
[Google]
2MB, 4032x3024px
Is there any reason I couldn't eat 3k cals of either one of these for the rest of my life and make sick gains:
https://ibb.co/cgxX85
https://ibb.co/hSPZMQ
What about huel with whey and whole milk?
Any UK fags in here that can show me what ur diets consist of and where u shop
12 Posts / 1 Images
View this topic
>>
it's best to eat a varied diet so u can get the most nutrients possible but really there isn't much wrong with eating the same shit often.
Im 6'7 270lbs with a physical job so I have to around 4-5k calories to maintain
2k calories of milk
1k calories of granola + milk
some kind of meal with meat + veg
1.3k of wholemeal bread and cheese
and then a post workout meal if I feel like it, I shop at sainsburys which isn't exactly a budget store but I have a 10-15% discount so it's fine.
>>
>>41155892
How do you have a discount? I always shop at Sainsburys for the sick deli selection and muh nectar points.
>>
>>41155837
A L D I
L
D
I
File: 1488541784030.jpg (33KB, 480x454px) Image search:
[Google]
33KB, 480x454px
>gym missionaries knocked on my curl rack
39 Posts / 19 Images
View this topic
>>
File: veryniceree.jpg (68KB, 900x900px) Image search:
[Google]
68KB, 900x900px
>The gym jehova witnesses blessed the water well again and now I have to cite bible everytime I want to refill my water bottle
>>
>>41155714
>that one guy that takes a sip of his shorts between sets
>>
>>41155714
>priest is having on a sermon in the preacher curl rack again
File: TiphanyAdams.jpg (70KB, 564x705px) Image search:
[Google]
70KB, 564x705px
What is this mode called?
37 Posts / 12 Images
View this topic
>>
>>41155578
Megatron
>>
>>41155578
what machine is she using
>>
>>41155578
Always skip leg day mode
File: 90days.jpg (3MB, 6000x8000px) Image search:
[Google]
3MB, 6000x8000px
3 months in to SS. Made strength gains but still look the same, oh well.
20 Posts / 2 Images
View this topic
>>
>>41155510
Maybe you should try some whey protein or muscle gainer, with a creatine and bcaa. I talk by personal experience
>>
>>41155510
you aren't eating enough
>>
>3 months
fuck off
File: 1492797724910.jpg (142KB, 567x437px) Image search:
[Google]
142KB, 567x437px
>just ate 1 whole jar of peanut butter
Just pull the trigger
23 Posts / 7 Images
View this topic
>>
>just ate two whole easter eggs
>>
>Just ate 3 whole pumpkins
>>
>ate an entire bag of pistachios
Anonymous
Opinions on Jason Blaha? 2017-04-21 06:47:20 Post No.41155498
[Report] Image search: [Google]
Opinions on Jason Blaha? 2017-04-21 06:47:20 Post No.41155498
[Report] Image search: [Google]
File: blaha1.jpg (71KB, 636x960px) Image search:
[Google]
71KB, 636x960px
I like him and his videos but I am unsure whether to think of his whacko claims, genuine, autism or malignant lying?
It also seems that only shitbags pick fights with him, he seems to draw them.
47 Posts / 7 Images
View this topic
>>
He's a pathological liar
>>
2015 called they want their meme back
K thanks
Trusting a meme who doesn't produce documents to prove their involvement in the military and larps about it on youtube....aha ha ha
>>
Just look at him and ask yourself if you want to be like him.
If yes follow his adivce.
File: 1492720778450.png (42KB, 256x256px) Image search:
[Google]
42KB, 256x256px
>Coworker comes into office and asks what I'm up to
>Comes around to look at my screen, scramble to hide it
>too late, he's already seen my waifu Asuka on the screen on 4chan
>scramble to hide it while he smirks
>Asks what anime I was reading about
>Explain that it's a fitness board on an anime imageboard
>He starts laughing
>Burst into treats
How was your Friday, /fit/?
20 Posts / 3 Images
View this topic
>>
File: Screen.png (305KB, 1680x980px) Image search:
[Google]
305KB, 1680x980px
>>41155250
Screenshot of screen so you guys will know what I'm talking about.
>>
Learn to 4chan at work nigga.
>Have a work related window open
>open 4 chan in a slightly smaller window, so you can see the top of the work window
>if someone comes into your office, simply move your mouse to the top of the screen and click
It's not that hard, faggot.
>>
>Doing ANYTHING but work related tasks on company property
Use your phone dumbass have fun when HR prints your shit out during your next promotional interview
File: 1486609092022.gif (1017KB, 500x375px) Image search:
[Google]
1017KB, 500x375px
Does anyone have some weird anatomy they've become proud of since they've gotten /fit/?
I used to be super embarrassed by my wide hips. however I fixed it by building up my shoulders on a bulk. Now I'm on a cut, I have a pelvic belt coming in and the wideness of my hips gives my abs a nice look.
12 Posts / 1 Images
View this topic
>>
I used to hate my hips but now having a butt is cool. I feel bad for the ladies who carry all that weight in their abdominal area
>>
I can flex random muscles in my back that I couldn't before.
>>
Wide Hips Squad here as well. It felt like shit at first when I looked like I could give birth, but after building lats, shoulders, chest and obliques, it looks pretty nice if I say so myself.
Has lifting helped your depression?
17 Posts / 1 Images
View this topic
>>
maybe a little, but not enough to make a difference
>>
it helps, but isn't miraculous
>>
It helped me making friends but it didn't give me confidence
File: 1_R8kBTRCA8OYVhbArkXLQdw[1].jpg (90KB, 900x451px) Image search:
[Google]
![1_R8kBTRCA8OYVhbArkXLQdw[1].jpg](https://i.imgur.com/fF2gJW5.jpg "1 R8kBTRCA8OYVhbArkXLQdw[1]")
90KB, 900x451px
What are some good routines to get biger and stronger so I can streetfight fascists with more power?? I would like to look good, but that is secondary to being functional in combat confrontations
Also can somebody rec me some good vegan foods high in protien
https://melmagazine.com/meet-the-leader-of-the-swoleleft-403a29ebbe89
24 Posts / 2 Images
View this topic
>>
Read the sticky.
>>
by fascists you mean leftists and antifa right?
they're the only fascist groups being publicized in America right now
>>
>>41154993
>doode leftists are the real fascists!
Fuck off centrist fuckboy
File: hiphop.jpg (19KB, 405x220px) Image search:
[Google]
19KB, 405x220px
Any suggestions on how to lose the fat around your hips?
11 Posts / 5 Images
View this topic
>>
>>41154888
Lose weight. Read the fucking sticky. Nigger
>>
>>41154899
>>41154888
checked. also, rtfs, clubfooted swamp-guinea.
>>
File: 50days.png (2MB, 1722x1146px) Image search:
[Google]
2MB, 1722x1146px
>>41154888
don't drink beer... at least not a lot of it
File: DaFuckies-.png (342KB, 1272x714px) Image search:
[Google]
342KB, 1272x714px
Protein Before or After Workout?
24 Posts / 4 Images
View this topic
>>
>>41154848
related
https://www.youtube.com/watch?v=u0zClMKQsBU
>>
>>41154848
read the sticky faggot
>>
>>41155020
You took more time typing this than you would have to write "before" or "after"