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You are currently reading a thread in /r9k/ - ROBOT9001

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Greetings!

I'm here to answer all your questions and deliver all the information that may help you.

Even if you don't feel concerned, getting fit might just be something for you. Nothing required for it apart from breathing and some will, and some time, but not as much as you may think.

For those who know me already, please report on your progress!

>pic unrelated
>>
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Opinions on pic related.

I've been seeing amazing progress on it, but I've also heard that gg1 doesn't endorse it himself anymore. Also, 4 day splits seem pretty uncommon.

Unfortunately, aesthetics focused PPL routines seem pretty rare and I can't find anything comparable. I also don't know if I should be doing this same routine while cutting.
>>
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This shit don't work if you had an ugly face, you feel even worse.
>>
>>25515892

Not OP, but keeping your body in good health has a fuck ton of benefits aside from looks.
>>
>>25515820
is quitting caffeine altogether worth it? I've stopped drinking soda which was my main source of it and have had to deal with constant headaches and the shits for a few days.
>>
>>25515820
that shit is gross
>>
I have problems eating the amount of food that is needed to build muscles. Like I need an hour to eat a pizza. Why isn't there more information for skeletons to gain weight?
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>>25515888
why exert yourself on 5x5 when you can do 3x5 and the results aren't going to be much bigger
>>
>>25515888
>aesthetics focused

Anything that claims this I would be wary of. Strength is esthetics.

As to my opinion on the program, I guess it can be fine. As long as you respect the same principles, you'll see good progress and results. Have you tried others that you can compare with?
>>
>>25515948
Yes. Caffeine is a normie drug that fucks up testosterone levels.
>>
>>25515948
always slam a big coffee before hitting the gym
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>>25515820
im going to get btfo for this but whatever

what should a lanklet skele (55kg pipecleaner arms) do to get at least a reasonable looking body, but without eating meat

So far i've just been ramming carbs like pasta and rice down my throat and doing 5x5 Bench Squat, Deadlift, OH Press ,Curls every day but with pathetic weights because im so weak (like 30 kg ;_:)
>>
>>25515892
>This shit don't work if you had an ugly face,

Is this a meme? I hear this complaint in every thread I make here. It seems you aren't aware that your face will look different once you're fit: it will look much better, chiselled and sexy.

An ugly face on a strong man isn't a problem for most women. Women don't judge you on being genetically lucky, especially if you've got the disciplined body of an athlete. It's not just esthetics: getting a bod like that tells a lot about you without you having to say anything.
>>
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>>25515820
Hi , is it possible to train my shoulders? I am skinny fat 178cm. I think it's genetics and I will always be pic related . Never going to gym. Also running helps or not lost disgusting gut? I just trying to lose weight but in evening starts eating like crazy fat fuck , I eat healthy boiled meat but too much. Sorry for eng.
>>
>>25515923

And this, more than I can list. From longer life, to more enjoyable days, to more protections, etc.

>>25515948
>is quitting caffeine altogether worth it?

Yes. Personally, if I drink too much coffee, I start feeling anxious as fuck. Some suggest that coffee reduces the quality of your sleep in general.

I doubt soda normally has such side-effects, but who knows. Good on you, though.
>>
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>>25515959

These are the two extremes of the same amount of muscles on a body. I'm not suggesting you should be either. A good balance is best.
>>
>>25515961
Because you don't need any resources. It's a simple problem with only 1 viable solution: get more calories into your system.

There are ways around a low appetite. Google it, this is a subject that is heavily discussed.

>>25515992
Eat plant protiens and do an actual routine. Don't just go into the gym and do whatever. Go get a routine off of the sticky on /fit/ and stick with it.

Improving your physique while also being a vegetarian isn't hard at all.
>>
>>25515961
>I have problems eating the amount of food that is needed to build muscles. Like I need an hour to eat a pizza. Why isn't there more information for skeletons to gain weight?

I recommend drinking whole milk as much as you can and nuts, like pistachios. These aren't hard to ingest but contain tons of calories.

Also, GUIDE.

Made by yours truly a few days ago. I did it for free.
>>
>>25516063
>>25516104
Thanks. I will look into it.
>>
>>25515992
>im going to get btfo for this but whatever

I'm from /fit/ but I am not /fit/, I won't do homo semi-jokes on you or try to make myself feel better than mocking anyone else.

>what should a lanklet skele (55kg pipecleaner arms) do to get at least a reasonable looking body, but without eating meat

Drink whole milk throughout the day, eat pistachios (and nuts of your choice, tons). You'll get extra pounds/kilos easily.
>>
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>>25516008
>Women don't judge you on being genetically lucky
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>>25516050
if you mean your pic is an average, I still don't find it appealing to look at.

is this more confidence related or "i want to get all the ladies looking at me"
>>
>>25516032
>Hi , is it possible to train my shoulders?

Shoulder presses, amongt other exercises you can do. With DB.

>I think it's genetics and I will always be pic related .

Short of a miracle, no. Eating extra calories will always result in putting on mass. You just need to actually overeat, not just think you're overeating. Count your calories, etc. Calculate basal metabolic rate and overeat as much as you want, but overeat.
>>
Hey OP do you have a recommended work out for dumbbells at home?

I don't at all have the confidence to enter a gym and need a nice home routine I can try and follow to try and build some arm/chest muscle.
I'm a skinny fat shrimp bordering into just fat right now.
>>
5'11 187lbs here

I eat pretty healthy, no fastfood, very little soda (mostly coffee, tea and water).

What would be the easiest way for a lazy ass like me to lose weight? I've tired eating less but it does nothing.
>>
>>25516154

Not like I'm going to give a robot much credit for knowing the ladies' way, you know? Short of being facially horrendous, it doesn't weigh in as much as you think. You probably prefer to think that "this is why I don't get laid" than to admit there may be other things at work.

>>25516163
>if you mean your pic is an average, I still don't find it appealing to look at.

You can achieve anything you want, physically, that was just an example of someone in between ripped and swole.

>>25516163
>is this more confidence related or "i want to get all the ladies looking at me"

It's more health related. When I realised you could be get fit any virtually any rage, it was like a second youth, and all the health benefits alone are worth it. I'm not single so it's definitely not for poon, but I do enjoy looking like someone who's mastered his own body.

To me, it's about respect, self-respect, the only respect that allows you to actually respect other people too.
>>
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>>25516193
>Hey OP do you have a recommended work out for dumbbells at home?

Yes. Get DB's you can add or remove weight to, and you're well on your way already.

Military Presses
https://youtu.be/HMvzUDwaBeA

Shoulder Presses DB
https://youtu.be/B-aVuyhvLHU

French Presses
https://youtu.be/RQMQR9r99lg

Rows
https://youtu.be/-koP10y1qZI

Squats
https://youtu.be/UXJrBgI2RxA

Pushups (wall, table)
https://youtu.be/a6YHbXD2XlU

------------------------------------------

Program:

5x5 military presses (5 sets of 5 repetitions)
5x5 shoulder presses
5x5 French presses
5x5 rows
5x5 squats
5x5 pushups

Do this every other day if you can. Taking more rest days is not a problem. Just avoid working out two days in a row.


----------------

Read the guide to learn how to lift, you will need it. Guide is up there.
>>
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Hello, I'm 6'3 and 196 lbs. I am poor and I can't afford any tools or a gym.
A couple months ago I could not do a single pushup, I started doing lady pushups until I could do pushups and now I can do 10-15 pushups, but I think I'm plateauing on that for way way too long.
How many pushups should I do and how often if I want to improve? How much time between reps? I have a huge metal rod in my garage that I'd want to do pullups on but I'm too weak to do even one.
>>
>>25516193
>home routine I can try and follow to try and build some arm/chest muscle.

Always work everything or you'll look like a cartoon character. The routine I gave you is full body.

>>25516218

If you can't actually undereat, I recommend trying cardio, but it is much easier NOT to eat something than to burn its calories.

I'd recommend eating other foods. Try eating nothing but 1500kcal of beans for one day, assuming 1500 is under your daily need. You'll feel full as fuck and won't be hungry, may even hate food, and you'll lose weight.

>stews, soups, drink water by the liter

>don't try running if you've never done it and /or are overweight
>>
>>25515820
Will the gym make me taller? I'm 5'3
>>
can I get /fit/ just by swimming ? I love swimming and I hate working out
>>
>>25516235
>Yes. Get DB's you can add or remove weight to, and you're well on your way already.

Any recommendations for sets I can buy on amazon?
>>
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>>25516247
>but I think I'm plateauing on that for way way too long.

Bodyweights will do that.

Here's a chart with variations on exercises so you can do harder versions for less reps and get more benefits.

>How many pushups should I do and how often if I want to improve?

Do 5 sets per exercise. Once you can do 20 reps, for 5 sets easily, get to a harder exercise of the same sort.

>How much time between reps?

As much as you need. 2 minutes is the norm for freeweights. You may need less for bodyweight. Just as long as you're rested enough to repeat what you did.

> I have a huge metal rod in my garage that I'd want to do pullups on but I'm too weak to do even one.

Watch this:

https://youtu.be/mRznU6pzez0
>>
>>25515820
Im 19yo 5ft10, 212lbs, im not sure what my bf% is but i have never lifted weights in my life (if that helps). How much weight do i have to lose and how long will it take. Im fucking tired of being a fat fuck
>>
>>25516285
>Will the gym make me taller? I'm 5'3

No.

>>25516287
>can I get /fit/ just by swimming ? I love swimming and I hate working out

No, you can't. The good news is that it's about nutrition, not working out. No matter what you do, if you overeat, you'll never get fit. You can get fit with swimming and eating well easily, yes. Swimming is cardio, so you'll burn fat and get some lean muscles if you keep at it, though it's not the most efficient way to build muscle.
>>
>>25516247
Eating a little more + extra sleep almost always works when stalling.
>>
>>25516291
>Any recommendations for sets I can buy on amazon?

Don't worry about the quality too much. They're just weights. All you need them to do is weigh a certain weight. As long as you can add/remove weights, you'll be fine. Anything that looks like the pic I sent you should be fine.
>>
>>25516330
If what you said is true, this number is probably pretty accurate
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>>25516330
>Im 19yo 5ft10, 212lbs, im not sure what my bf% is but i have never lifted weights in my life (if that helps). How much weight do i have to lose and how long will it take. Im fucking tired of being a fat fuck

Please read my guide, I literally wrote it with you in mind. It will tell you all you need to know.

No need to have lifted before to get started, with dumbbells. Barbell may need some more strength but DB's can be set at 2 kilos each and that's light anyone for even my grandmother.

You don't need to wait, you can start today. You can hope for 1 pound a week, or about half a kilo per week, and that's mostly due to nutrition.
>>
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http://www.calculator.net/calorie-calculator.html

Calculate your basic metabolic rate with this. It's very accurate in my experience.
>>
>>25516406
Just downloaded your guide thanks. Do you have any tips on not being bored during your workout? I go on the treadmill and bike machine for about 1hr total, but the thing that is most likely to keep me off track is boredom. I bring my phone with me to play music but still...
>>
>>25516518
>Do you have any tips on not being bored during your workout?

If you're lifting heavy enough and care about form enough, you'll be sufficiently focused as to care very much what you're doing and won't be bored.

Otherwise:

>music
>podcast
>you can even have TV on for most exercises

Don't do cardio unless it's what you want to do. There are better ways to get fit. Cardio is mostly to burn fat, it won't grow muscles.
>>
>>25516356
Can I build muscles without keeping a proper diet ? I don't want to look like a greek god I just don't want to be a weakling any more I faint after 30min of effort
>>
>>25516556

Was me.

>>25516576
>Can I build muscles without keeping a proper diet ?

Hello France, and no. Muscles require protein, lots of it, and enough calories, which generally means a slight overeating.

>I don't want to look like a greek god I just don't want to be a weakling any more I faint after 30min of effort

What kind of effort? Lifting isn't cardio, you won't be out of breath for these exercises and you won't be drenched in sweat either, for the most part.

Read the guide!
>>
>>25515820

Hey Nick, you're a good person for being so kind and patient. Thank you for doing this.
>>
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>>25516008
You can still have an ugly face
>>
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>>25516635
>Hey Nick, you're a good person for being so kind and patient. Thank you for doing this.

Thank you for saying so. I'm just addicted to helping people.
>>
>>25516556
But if im not burning fat that am i not just building muscle under fat? I cant read the guide atm because im at work
>>
>>25516622
Any effort, be it lifting, cardio, or anything
I tried to keep a bodyweight routine and I fainted twice while trying to do it, I tried biking and fainted after 30 min, but I started swimming and it feels alright, I almost fainted a few times but it feels better overall.
holy shit how did you figure out I was french ?
>>
>>25516330

> How much weight do i have to lose and how long will it take.

That's completely irrelevant. Why would you waste your time figuring that out. Just start now.
>>
>>25516650
ABCDE
FGH

A is fine
B would be fine with a proper haircut and new glasses, or no glasses
C is fine
D is B, same tat and glasses, looks worse because of the hair, easily solved.

E is fine

G is fine
H is too far

I is more than fine

In all these cases, it's either really easy to improve or it isn't that bad at all to begin with.

Compare with what they'd look like without the bod, and you'll see that it really helps a lot. Pretty faces are for women, really. Women don't care that much about your face. I'm not even sure women see that much detail in faces.
>>
>>25515820
help
i run a lot
like 5 miles on average a day plus intense workpus and stuff
how do I build muscle and escape skeleton status
>>
>>25516712
Started since new year
>>
>>25516678
>But if im not burning fat that am i not just building muscle under fat?

The best way to burn fat is to undereat. Your body, every day burns over 1000kcal, sometimes way over that, while doing a whole hour of running will only burn about half. Your best bet is undereating healthily. Just don't feed as much, count your calories, and it'll go away on its own. In the meantime, grow some muscles. They'll help for 70 different things, and also burning more fat since muscles require more calories per day.
>>
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>>25515820
can you r8 my newly made routine? I've been lifting for a year now (still weak and not much gains though) and this is what I've started doing this week
it goes ABCXABCX
pls respond
>>
>>25516654
>didn't even circle the major muscle group that pull ups work out
>>
>>25516699

I know you're French because I am actually an angel sent by God above, and this does grant me some privileges. Among them: knowing the people who post here better than they know themselves. Je suis aussi capable d'apprendre la langue de cette personne si j'en fais l'effort, but that takes way more energy, so I can't do it often.

All that fainting isn't good. Do you start seeing white when that happens? Little white bits everywhere?
>>
>>25516329
Looking at this chart always discourages me from going with calisthenics because the guy in these pics looks real fucking DYEL.
>>
>>25516753
Gotcha. Thank for helping us fat fucks btw
>>
>>25516807
it happened a few times but that's not always the case
>>
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Hey Nick, thanks for not giving up on us. I have a question - does nofap really increase your testosterone level?
>>
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>>25516807
>I am actually an angel sent by God above
Do me.
>>
>>25516728
>how do I build muscle and escape skeleton status

Step 1: you learn that cardio doesn't grow muscles and in fact may burn them.

Your body is going to need that energy to grow muscle, so don't burn it through cardio.

That'll help a lot escaping skellington mode. You'll still be able to run on rest days, but eat shitloads.

>whole milk
>anything with high calories
>pistachios by entire bags
>>
>>25516842
It increases for the first several days then drops.
>>
>>25516761

Personal opinion is that it doesn't need to be this complicated. I'm not big on supersets either. What was your previous program and how did it go?
>>
>>25516821
One more question. What do you think of meal replacements like herbalife (a shake). My sister lost a good amount of weight using it
>>
>>25516882
I did SS for 6 months, then I followed a simple PPL routine
supersets are for time saving, also it always works different muscle groups
it didn't go too good because I literally cut through 8 months of my lifting
>>
>>25515820
I'm 5'10" and I have big hips

I'm gonna look fucking dumb either way, don't bother.
>>
>>25516811
>Looking at this chart always discourages me from going with calisthenics because the guy in these pics looks real fucking DYEL.

Dubs of truth: bodyweights aren't efficient at growing muscle mass. Takes way longer and is more difficult. Freeweights are the way to go.

>>25516821

Welcome, friend.

>>25516839
>it happened a few times but that's not always the case

A few times is all it takes. You see white because the blood is literally fleeing from your head and that's why you faint. Fainting, since the human body is amazing, re-establishes balance in your blood level. I'd say you have a pressure problem. Consult a doctor and mention your faintings. It's the best thing to do.

>>25516842
>Hey Nick, thanks for not giving up on us. I have a question - does nofap really increase your testosterone level?

Since I'm an angel, I also ventured on the Christian boards and that's the one other place where nofap is a big thing. Since my incarnation, which comes with a penor of interesting proportions, I have enjoyed this personal pleasure quite a bit and even made it part of my routine: massive faps are the reward for a good work out. I doubt that not fapping does anything good. Most of our bodies function on a "use it a lose it" protocol. Not fapping for months generally results in you losing libido, which normally means less test.

So yeah, I call bullshit on nofap being anything more than misplaced discipline.
>>
>>25516650
The first guy's body looks absolutely ridiculous. Like a pear.
>>
>>25515820
I'm a fat lady. All I want is to be a huge swole dude. tfw.
>>
How do I get a huge muscle bear bf that will cuddle with me

not a woman, just gay
>>
>>25516846
>Do me.

You are not ready yet, my friend.

>>25516891
>What do you think of meal replacements like herbalife (a shake). My sister lost a good amount of weight using it

Whatever works for you, really. Know that they use Slim Fast to feed starving Africans, simply because these things are very nutritious. Use what works for you. For some, it's skipping a meal (I always skip 1 or two meals), for others, it's intermittent fasting, for others, it's small meals. Find your way.
>>
Are there any pictures of OP? i wanna know that the knowledge is not coming from some basement dweller desu
>>
>>25516939
>it didn't go too good because I literally cut through 8 months of my lifting

Then resume SS but actually follow the program by overeating slightly, unless you're fat. If you are on the flubber side of things, continue SS, and if you want to cut, cut very lightly, or not at all. Maintenance is enough. Do cardio during rest days, strictly for fat burning.

If you aren't overly fat, do this. If losing fat is a priority: cardio and undereating. You can still lift, but don't expect progress on a cut, not much.
>>
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>>25516969

Don't be a negative Nancy. You'll look better than you do now.

>>25517015

Pic related.
>>
>>25517063
I still squat, ohp, bp, row, dl with this almost 2 times a weak, 3x5, why would SS be better for aesthetics, especially when I already did it for half a year
>>
>>25515991
I find that caffeine pre-workout makes me weaker. It's not a one-off either, I've tried it a few times and I am noticably weaker.
>>
>>25517022

Go to /fit/, post.

>>25517044
>Are there any pictures of OP? i wanna know that the knowledge is not coming from some basement dweller desu

There aren't. The knowledge I share with you is not bullshit. Most of it is common sense and the rest is science. In fact, all of it is science. I can tell from personal experience that it works.
>>
>>25517093
>why would SS be better for aesthetics, especially when I already did it for half a year

Strength is esthetics, and SS is best for strength. Having been on a cut is what hindered your progress.

If you can lift heavier on your new program, and faster, then it's fine. If not, you won't grow muscle mass.
>>
why dont you screencap the sticky nick? it may be of use for these guys
>>
>>25516329
wait a second, you say I should do 5 sets of 20 reps, but the picture says I should do 3 sets with 4-8 reps.
so what do I do?
>>
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>>25515820

Let me hear some PR's
>>
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Hey OP

I have 2 dumbbells and a workout bench at home

will I get far with just those things?
>>
>>25517168

Yes. I made them a guide which I thought might be more to the point for them. The sticky didn't answer all my questions back in the day. It's worth linking, though.

http://liamrosen.com/fitness.html

>>25517174
>wait a second, you say I should do 5 sets of 20 reps, but the picture says I should do 3 sets with 4-8 reps.
>so what do I do?

Use the picture as a reference for exercises. 4 to 8 is the best range to grow muscles, but since you can't make yourself weigh more, the only way to increase is to do more reps, before moving on to the harder exercise.

Start by doing how many reps you can, for 5 sets. Then augment. Don't worry, whether you do 5 or 8 won't be a huge impact. Adapt as you go.
>>
I can't lift the bench press bar, what exercises should I do instead? Like to build up the strength. Don't laugh please
>>
>>25517186

Yes.

Military Presses
https://youtu.be/HMvzUDwaBeA

Shoulder Presses DB
https://youtu.be/B-aVuyhvLHU

French Presses
https://youtu.be/RQMQR9r99lg

Rows
https://youtu.be/-koP10y1qZI

Squats
https://youtu.be/UXJrBgI2RxA

Pushups (wall, table)
https://youtu.be/a6YHbXD2XlU

------------------------------------------

Program:

5x5 military presses (5 sets of 5 repetitions)
5x5 shoulder presses
5x5 French presses
5x5 rows
5x5 squats
5x5 pushups

Do this every other day if you can. Taking more rest days is not a problem. Just avoid working out two days in a row.
>>
>>25517257
>I can't lift the bench press bar, what exercises should I do instead? Like to build up the strength. Don't laugh please

Don't worry, I'll never laugh at you guys.

I recommend doing the dumbbell program using weights you can lift.

>>25517273

(and read the guide)
>>
>>25517297
I have some dumbbells, I'll do that. Thanks man.
>>
>>25517360

Trying to find a video of how to do rows without a bench...
>>
>>25517175
Kek that pic and comment
>>
>>25517360

https://youtu.be/6pwAYWVz7Uw

Not the best looking guide, but that's how you do a row without a bench, basically lean forward, rest on your knee with one arm, and do roes.
>>
due to being a skeleton my whole life and then 2 years ago i started lifting i am ripped.

not really doing much for me, so i guess i'll try swole out
>>
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>>25517436

>whole milk, all day
>pistachios, all day
>>
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>>25517488
>whole milk
please no

there has to be another way
>>
>>25517507

Nuts alone on top of your normal diet can do the trick. Count the cals on these bitches some day.

Peanutbutter is crazy too. Eat jam jars with a spoon, and Nutella.
>>
>>25517488

Am I making it?
>>
Why does the area around the bicep and forearm (i think its called a tendon) hurt more than the biceps when doing curls etc? Its hurts to the point where i cant fully stretch my arms straight. I stretch/warm up before and after each exercise and pay close attention to form too
>>
>>25517606
Yeah there is a clear difference between each picture
>>
>>25517606

Definitely. Sweet progression, friend. Gonna end up looking fucking awesome. Keep in mind results will appear faster now, as your mass is less and less (and more muscle).
>>
>>25517609
>Why does the area around the bicep and forearm (i think its called a tendon) hurt more than the biceps when doing curls etc? Its hurts to the point where i cant fully stretch my arms straight.

Instantly stop doing curls and ban that shit forever. Do compounds. Your biceps will be worked out too, but in conjunction with other muscles. If it hurts that bad, give it rest. A week or so. If it hurts only during some exercises, skip them for a bit until your arm is repaired. Could be an irritated tendon.
>>
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Guys, falling asleep from work here, I must lie down. Real sorry about that.
>>
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>>25517665

I lift and carry around 30 kg cardboxes full of clothes everyday for 12 hours at work. Guess it worked off, shoulders and traps are kind of looking decent lately.
>>
>>25517699
Why whats wrong exactly?
>>
>>25515820
Ripped looks like Ultron. I'd chose SWOLE
>>
>>25517794
Sorry didnt fully read your post. What happens if i continue doing it?
>>
I'm pretty sure lots of you robots are cool guys that girls WANT, but since you're fat and ugly, they just pick another guy. Girls prioritize a strong jawline and a good haircut over any other face parts. By losing bodyfat your face will return to it's original shape, and that's usually where you look good, so instead of eating like a fatass you could start working out and get the girl of your dreams in a year or 2.
>"B-but muh social autism"
the more you talk to people the better you get, talk to ugly fucks to train
>>
>>25517831
Im doing this for me. Im tired of doing shit to please girls when they'll probably cheat anyway.
>>
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>>25517699
Hey Nick, whats your opinion of Alan Thrall?

He seems pretty based to be with lots of great information for beginners/intermediate lifters.

https://www.youtube.com/channel/UCRLOLGZl3-QTaJfLmAKgoAw
>>
>>25517713
Even angels need rest, huh? Thanks for all your help, friend.
>>
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I got a set of old rusty dumbbells and worth 20-30kg of discs. Can you get /fit/ without going to the gym with just dumbbells and weightless exercises? I don't necessarily mean buff as fuark but a decent ottermode thingy.
>>
>>25515892
>he actually believes this
You deserve loneliness, senpai
https://www.youtube.com/watch?v=wLtFvC0yAsw
>>
>>25515820
How do you manage to exercise? That is extremely boring and repetitive.
>>
>>25518188
>Buy a bunch of wrist and ankle weights
>do taichi every morning with them on

It's pretty easy tbqh senpai.
>>
>>25518133
Yeah you can do a good amount of shit with just dumbells.

db lunges
db chest flies
db shoulder press
db chest press
db skull crushes
db front raises
db lateral raises

that's all I can think of for now but eventually you will need to get more weight for your dumbells. Also it would be really convenient for you to get a barbell, adjustable barbell rack, bench, and weight plates. with all that you can do squats, deadlifts, and real bench press
>>
>>25518188
I download an audio book or podcasts or something and listen to them while I'm at the gym. a workout for me is usually only about 45 mins to an hour. honestly the worst part is just forcing myself out the door and to drive all the way there
>>
>>25518188
Join a sports team or focus on beating personal bests in running/swimming/lifting.

Exercise with an objective, not it as an end in itself.
>>
>>25518478
Exercises such as lifting are extremely repetitive and boring though.
I run everyday and I sometimes go hiking alone but I can't bring myself to doing push-ups, lifting, etc. regularly.
>>
>>25518473
I see. How do you do that? What do you use?
>>
As someone who likes lifting but hates to do cardio; does lifting also help improve the heart?

I dont want to die like zyzz
>>
>>25518566
Ok so running and hiking are your passions, pick up some lifts which increase your endurance/power for these activities such as squatting and Romanian dead-lifts.

If done correctly you will feel more powerful and energetic when engaging in these motions and come back for more.

Also for upper body strength you could add some fun outdoor activities which go along with hiking such as rock climbing.
>>
Is stronk lifts worth it?

I have a power rack, bench and barbell..


thats it


what do you recommend
>>
>>25517560
>jams, nutella
Nigga stfu, I wouldnt recommend shit full of sugar.
>>
>>25518765
SUGAR TURNS INTO FAT

AND FAT IS THE ENERGY TO MAKE BIG LIFTS
>>
This thread is my daily reminder that I need to pick up swimming again.
>>
>>25518620
I just download them to my phone and listen with earbuds

If you don't want to just pirate stuff, a good audio book site is audible. It's a subscription service like netflix but for audio book since audio books are expensive as shit. They have a 1 month free trial in which you can download 2 free books and they're yours forever even if you cancel right away no strings attached. I basically signed up, downloaded the first 2 game of thrones books (60 hours of audio) and cancelled my trial.

There are also good podcasts like the rooster teeth podcast (you can download every episode for free from their site)

this american life (costs money for old episodes unless you use this link I found. replace "EPISODENUMBER" with a number that is 540 or less) http://audio.thisamericanlife.org/jomamashouse/ismymamashouse/EPISODENUMBER.mp3

and another good podcast is serial which is a mystery series.
>>
>>25518856
Thanks, not interested in audio books though, I can't listen to someone talking for longer than a couple minutes without zoning out completely.

Do you know any decent portable CD players?
>>
>>25518745
Jason Blaha's 5x5 is a really great program for beginners. He gets memed on a lot but his program is full body and works everything nicely
>>
>>25518934
cd player????? nigga its 2016
>>
>>25518977
I only own CDs. I'm not buying everything digitally all over again, I don't have money to throw away.
>>
Friendly reminder that females are much more attracted to "ripped" than "swole" in OP's pic.

"Swole" is still attractive to girls somewhat, but you'll find that gay men like bear modes like that a lot more.
>>
>>25519011
Just copy the damn cd's over to your phone.
>>
>>25519033
I don't have a smartphone.
>>
>>25515820
Fuck OP, DELETE THIS

I don't need MORE anons to compete with ffs, let them all get fat and keep the qts to yourself
>>
>>25519056
Oh. See if you can get an iPod (classic is amazing) for a friendly price.
>>
>>25519110
From what I see online, I can't afford even the cheapest I can find.
I'll just look for a CD player, thanks anyway
>>
>>25519159
To be fair, a cd player IS stylish as fuck.
>>
>>25519159
do you live in a 3rd world country where your money is shit and you have to spend like a years pay on an ipod?

honestly dude you can get an mp3 player for like $50
>>
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Depressed fag who posted this pic a few days ago here.

I haven't bought any weights or anything yet but I've downloaded MFP and have started counting calories. I'm surprised at how easy it is to hold onto a decent 500-or-so deficit. Thanks for the encouragement, /fit/izen.

>think I ate quite a lot throughout the day
>it only comes up to 900 calories in total

Shit's weird. It's like the opposite of that "Secret Eater" show.

>mfw 4chan is shitting the bed on Firefox so I have to post all this shit on IE
>>
any setup that renders my face a featureless mask i will take.
what do you call someone who works on getting as skinny, then as ripped, as possible? are there any routines for lengthening my limbs, or even better, my fingers?

i want to inspire awe and terror in equal measure. what would you recommend for a potential night-slitherer?
>>
Is squatting every workout a meme?
Thread replies: 141
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