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Ok guys any help would be greatly appreciated.
I just turned 18 and lost some weight, i've been fat for a good chunk of my life and a few months back i cleaned up my diet and started to be more active.
I came down from 80 kg (176 lb) to 73 kg (160 lb) and my height is 186 cm (6'1).
And i have a lot of skinny fat to the point where i am embarrassed to even lift up my shirt and i still have a tiny bit of chub on my face.
So please if any one has been in this situation before i just want a workout plan so i can finally feel good about myself.
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read sticky
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Dude i am 5'8 and 215 lbs (down from 268 about 3 months ago. ) and havd no problem taking my shirt off in public. I live in south Louisiana and it's hot as fuck so i spend a good bit of my day with no shirt on. Confidence is gonna come from the inside man.
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>>42343807
what city
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Greek here
I fucking hate my mom. She puts so much fucking OLIVE OIL when she cooks BECAUSE MUH GREEK OLIVE OIL, I eat like 500 CALORIES JUST FROM OIL every single FUCKING DAY.
who are your gain goblins /fit/?
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>>42343639
Why don't you cook by yourself faggot?
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>>42343639
mom telling me to stop losing weight because i'm "becoming too skinny" (i'm slightly below 20%bf)
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like its a bad thing lmao, just count it in idiot
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Currently training Deadlifts, squats, bench and overhead press. Im a guy at 94 kg, 185 cm and a body fat of 17%, i kinda feel like i could get more out of my workout but i don't know what to add or what to do to gain intensity without ruining my form doing my reps.
What would /fit/ recommend me doing or focusing in the future?
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>>42343476
At 94kg with 185cm you are probably not at 17% bf, more like 30-35%. Otherwise you'd know what you're doing.
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Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Pull (Back/Biceps):
Deadlift: 3x5-6
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
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>>42343638
Using the navy calculator at. http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
Im 88 cm / 34 inch around waist and 39 cm / 15 inch around neck. It gives me a body fat at 17%
Am i doing something wrong or?
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does creatine + pre workout mix break your fasts?
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>>42343402
Only if it has calories.
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>>42343402
>>42343560
Anything that metabolizes breaks a fast, so yes.
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Pre workout with dmaa will make you not want to eat, so no?
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- The basketball shorts I used to kill a centipede with
- The basketball shorts I used as a jizz rag
- The cargo shorts That I haven't washed in a while.
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Definitely the cargo shorts
that way you have a place to put your pen and paper for recording your lifts
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>>42343404
Today is cardio day though, I feel as it'll slow me down. I think the best play is to speed wash the basketball shorts.
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is wearing jeans acceptable if im only doing upper body
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whats some healthy high calorie food i can eat?
skeleton trying to bulk!
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Butter
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>>42343381
Nut butters, nuts, seeds,
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>>42343381
Lots of natty peanut butter. Just remember it comes out the same way it goes in.
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How many hows sleep does /fit/ get?
>work night shifts
> 10pm-6am
>go gym after work around 6:30am
>i feel weak and tired.
>never get a good workout
>decide to change it up
>go gym after i wake up 3/4pm
>feel tired when i get to work for 10
>exhausted the next day
anyone else work nights here and got advice?
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>>42343259
Hours* sorry i'm tired..
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>>42343274
Would love to get 8 but usually 7, sometime 6.
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>>42343259
Am a cop work 5pm to 5am I get 6 hours of sleep a night wake up at 12pm go to gym get home at 2 eat get ready go to work. Just gotta do it.
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The No-Hunger Ketogenic Crash Diet™ Thoughts?
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>>42343166
Keto is 75-80% fat you fuck. You're just doing a shitty lowcarb crash diet
>1200cals
Goodbye gains
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>>42343276
>Keto is 75-80% fat
You should read more.
>Goodbye gains
Don't have any gains.
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>>42343166
Are you planning to audition for a holocaust film?
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*brp*
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Critique others routines, post, share ideas, tips etc
>template
main lift - 531 scheme
supplementary lift - sets of 8-12
1-2 accessories - sets of 12-20, sometimes including drop sets, rest pause sets, or any sort of extended set method
optional finisher - 1xf
>Shoulders/bis
standing db press 531 (chinups before)
seated behind the neck press superset w/ barbell curls
lateral raises superset w/ preacher curls
optional - snatch high pull
>back
trap bar dl 531
weighted chins
kroc rows
optional - farmers walks
>chest/triceps
close grip bench 531 (barbell rows before)
incline db press
flies superset w/ dips
optional - pullover to press
>legs
single leg lunge 531
romanian dl
hamstring curls
calves
optional - more calves
>hurr dur u dont squat
i can squat 365 for 2, i dont feel like squatting for the time being
>hurr durr u do frequency 1/week per muscle
no, i hit back 4 times a week basically (chinup sbefore presses, rows before bench, rdls hit back too), legs twice a week, (trap bar), etc
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Can I replace glute ham raises with weighted decline situps in TM?
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>>42342900
Your "routine" is shit an you are small and weak.
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>>42344625
Just do both.
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i am fat and anti social and i was thinking about going to the gym and running there or something i dont know guys s
should i order me a home treadmill?
do manlets come up to you saying you breath tooloud
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>>42342849
Buy a bycicle and get your fatass outside.
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>>42342849
read the sticky
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>>42342849
shit thread faggot. sage. kys lard fuck.
She's gone, I just have to let go
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>>42342657
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not /fit/ related whatsoever. suck it up and shut your mouth faggot
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>>42342672
If he gets depressed he won't be able to workout.
Anonymous
What's the worst tasting preotine powder and /fit/ and why is it RedxLab? 2017-07-31 06:34:13 Post No.42342511
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What's the worst tasting preotine powder and /fit/ and why is it RedxLab? 2017-07-31 06:34:13 Post No.42342511
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What's the worst tasting preotine powder and /fit/ and why is it RedxLab?
Anonymous
2017-07-31 06:34:13
Post No. 42342511
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It tastes like a flavored asshole. This shit needs to be stopped
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>>42342511
Nigger you're probably the only one who's ever heard of this
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>>42342511
>found the Canadian
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https://www.youtube.com/watch?v=8AIykxLRD8U
>this is an average american family 'dinner'
>burgers, hotdogs, chips, juice
how the fuck are you guys still alive?
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Not my family. Looks like.an.evangelical molester family.
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>be fit 7/10 in your native country
>actually dating an obese american
the fact that this girl genuinely thinks he is attracted to her AT ALL is mind boggling. No, nothing is going to happen to her there because the dude actually needs her to stay in one piece for the visa
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>>42342500
don't worry that plate of lettuce counteracts everything else
>lose appetite when depressed
>starting to lose gains because of this
how do I fix this
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Force self to eat or remain a self loathing faggot caught in a faggot cycle, faggot
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Inject protein
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>>42342437
SMONK DANK