I don't know what to eat to gain weight and build muscle. I don't know what sets im supposed to do at the gym.
how do I start lifting it's honestly so difficult I have no idea what i'm doing
read the sticky
>>42850734
I have but i'm still confused
Sl5x5 and gomad.
It's a bit of a meme but it's the best structured routine for beginners. It will show you the ropes and get you going. Gomad will pile on the pounds for you while you lift
>why do you train legs anon
I legitimately enjoy squatting and deadlifting, otherwise I would upper body bromode
>why do the three of you look like shit
>how about that, huh
So I don't get tired stamping on your stomach if you try and trap me
https://www.youtube.com/watch?v=1iFZ970-TR0
Anyone here speak German? What are they saying?
This just popped on my feed and I have a feeling its the beginning of something... Great to say the least.
Please please please german bros tell me what they are saying! I'II owe you one
Are they lifting for the white race? If not then no.
>>42850730
Are we looking at the same video? OF COURSE they are
Look at these two aryan cuties
german here
cringed hard
Hey /fit/,
I started SL a few weeks ago and I'm enjoying it. What would be considered "good" weights for me to lift for my size? Or rather, what should my goals be.
I'm 5ft 6 60.5kg.
My most recent lifts were, for 5X5:
65kg Squat
45kg Bench Press
45kg Barbell Row
35kg Overhead Press
85kg Deadlift
Thanks /fit/ :-)
>>42850628
Your long term goal is 1/2/3/4
Your short term goal is to add a little more weight every session
>>42850628
LONDON
>>42850641
Im not sure I understand the first part of what you said :(
>>42850652
Liverpool
I would like to go into the United States Marine Corps. currently, I am about average, but I would like to know a general routine I could possibly follow and maybe some general information about lifting this sort of thing in general. I have started with chest presses and one handed lateral pulldowns until fail several times a day, every workout day, with runs most days. I have been using Wednesdays as my day of rest. I have heard that I would need more rest. I know what I am doing is nowhere near the amount of work I need to do, but I am only getting started and I wanted the opinion of someone more knowledgeable in this kind of thing before I did anything too serious.
Average should be enough for the USMC.
>>42850577
if youre an 18 year old male, just run until you can do a 5k without walking any, and you are literally fine.
>>42850595
I know but I want to be fully prepared, if not better.
Also, average might have been too nice a term for me.
Why are you not this big?
>>42850401
Because I drank breast milk as a baby and not Mutant Massâ„¢.
>>42850446
can I have sauce desu
>>42850660
It's from my favorite hentai.
Boku no reverse image search.
Who else is taking a shit right now lol
>>42850370
Oh shit this guy.
What the fuck, casually, I am
Advice on how to cut without fucking starving all day long?
PLEASE?
>>42850229
Become closer to your holistic roots by cutting out animal flesh and animal products from your diet.
>>42850229
>be actually physically active every day like a normal healthy person
>maintenance is now over 3000 kcal
wew that was hard
>>42850254
Don't do this
>>42850326
What?
Just go low carb, man. Eats lots of fibrous veggies and some meat and I guarantee you'll be full and well below you TDEE. You don't even need to go keto or eat too much fat.
Lagertha is perfect, do women like her exist?
If yes where do i find them and how do i make one of them mine?
>>42850216
not fitness related
>>42850223
fuck you mean she's a fucking viking, the pinnacle of functional fitness.
I love her too
Has anyone tried them, did they work?
Saw a few videos online where guys tried them and added near to half an inch in a month doing them every day 3x100.
I am gonna give them a go for a month and remeasure to see if the meme is real.
>>42850210
Pls report back, I'll happily join
Feeder workouts can increase vascularity and reinforce neural pathways.
For example doing 100 reps on shoulder presses might allow the body to learn to use the shoulders more than triceps.
>>42850210
wtf is that giant gap between his first abs
Sup /fit/ I hail from /co/
I've been inspired by me favotire hero to be come the peak physical peak of humanity
What routiene and diet do i need to
>Be the strongest human alive (Bruce is shown bench pressing/lifting well over 1000Ibs, Leg pressing 2500lbs, being able to kick down a tree)
>Being able to withstand being thrown though walls ect.
>Having peak balance, flexibility and agility
>improving speed and reflexes to blindside 4 armed thugs in an instant
Where do i start, how long will it take?
>>42850189
Your requirements are nothing unique, thus, read the fucking sticky
STICKY
T
I
C
K
Y
And you'll never be on Batman's level because he's a comic book character whose strength is defined by writers who don't know jack shit about lifting. The best you can hope for is to improve yourself compared to the doughy mass of fat and bone that you currently are.
Read the sticky. Good luck.
>>42850189
You can't do any of that and never will.
It's fucking retarded to be honest.
BUT you can become a better stronger more fit version of yourself.
Since you obviously know shit about exercise I suggest that you start with basic bodyweight exercise and stretching.
If it's good enough a starting point for Dick Grayson then it's good enough for you.
Once you're moderately advanced you can begin to lift. I would suggest basic barbell training over pure strength training.
You want increased strength work capacity and mass more then pure strength with little else to show for it.
And eating 3 square meals a day consisting of healthy home prepared foods and giving up fast foods, junk foods, premade foods, and all snacks.
Yes soda is a snack. Those big fuck off huge coffee drinks from starbucks tend to have more calories then a normal sized adult man would eat in a single normal meal.
Arm thread. Show off fellas
>>42850161
that's real weird looking
>>42850199
Because it's mostly fat.
>>42850161
Nice fatcep, spermshitter
Can one of you kind /fit/izens help me estimate the caloric content of this meal? I'm able to eat as many of these as I want during the day, thanks to my uni's all you can eat dining hall.
I have no way of determining the calories from this meal. I don't have a scale, and I'm not well educated with nutrition yet.
I am trying to bulk (healthily) with these clean foods. (Chicken, spinach, broccoli, brown rice, and some other veggies mixed in.)
The plate is ~8" x ~8"
This was my follow-up meal of just chicken and rice. What kind of calories am I looking at here?
Fuck all.
Most of it is from the rice.
>>42850138
If you want to make it, you'll buy a scale
>tfw after months of cardio, the last layer of fucking belly fat blocks your path to the glorious six pack
Please tell me I am not alone feeling this feel
>>42850130
2 years ago I did a one year cardio phase, 7,5-10 km "running" a day my average was 15km/h. Still had belly fat after that
>>42850130
Are you me OP?
>tfw used to be overweight
>do 1 and a half years of heavy cardio
>healthy weight and even figure now, but still have a disgusting layer of saggy fat and stretch marks around the belly
>>42850967
>7,510km a day at an average pace of 15km/h
>fat
sure thing buddy
Okay /fit/ give me your best bodyweight chest exercises
Dips
Pushups obviously
>>42850075
Come on man
>>42850075
Isnt that mostly triceps?