How do I unlock Feyd-Rautha Harkonnen mode /fit/?
Just be on the road a lot and never eat.
low muscle and bodyfat
install a heart plug in all your femboy sex slaves so you can drink their nutritious blood
4 pints a day 364 days an imperial year cmoooooon
Got called a freak today at work
dad called me a white supremacist last week
my lover called me an animal last week. guess all that cardio is paying off.
no one called me anything, I wish someone would call me friend :(
So I asked for you guise to gib me question, and ya did, and I answered them, and we partied until the mods shut us down for being to popular.
Now we celebrate by doing a CBT thread, but not any CBT thread. This CBT thread is focus on praying to the zyzz girls post in it and also roasting each other. Ne being an actual dick bag just mean spirited jokes at others expense, you guys can start with me because i'm a fat shit with slave/supersayain hair.
oh and for any1 interest, here be video
https://www.youtube.com/watch?v=gROTHHprZWw
>>40945971
haven't seen you since like 2011
>>40946000
trips of destiny
glad to see some people are beyond help like self, brother
this guy is kiwi/poly therefor diregard everything he says. They're naturally on steroids by genetics.
I'm tired of being fat. How do I start this whole "fitness" thing? Sorry if you get these posts 24/7, I obviously don't visit this board too often.
>>40945608
you read to stooky
>>40945608
Read the sticky.
Count calories.
Work out.
>>40945637
>>40945646
that sticky is old, we need something new or better at least
You're name is now Johanson Johnson. A 45 year old man who just got forced by his newly ex-wife to cut off your testicles and shaved your head just straight down the middle before cutting off your left hand. After this, she dumps you in front of a gym and tells you to fuck off. What would your first action be in the gym?
I never thought of a bodybuilder who'd only have one hand. Wouldn't one arm be massive and one arm super tiny?
>>40945587
>forced by his newly ex-wife to cut off your testicles and shaved your head just straight down the middle before cutting off your left hand.
Was she holding our daughter and a school full of children hostage with a killswitch that would blow up tens of thousands of young children, including my own? Because otherwise, I wouldn't be cutting off my own testicles, left hand, and shaving my head, I'd beat that bitch and drop her off in front of a really cool coral reef. At the bottom of the fucking ocean.
>>40945587
what a fucking stupid thread. I'd cut off her left hand and clitoris just to be even. then Id go do dead lifts or something.
Is smoking one or 2 cigs okay if it helps me with anxiety ?
Also
>that first drag of the day
Smoke away, cigs boost test, but don't be surprised when you find yourself struggling to run a mile.
>>40945565
sure if you like low stamina and cancer
How do I get a body like this?
>>40945394
THIS CANNOT CONTINUE x Failure
>>40945400
Please, I just want a body like theirs.
What about 2B??
How many days per week should I train arms (biceps and triceps)
>>40945165
What's your arm measurement?
>>40945188
I don't have tape measure, but I'm going to guess 8-10 inches max
is halo top the only junk food substitute that actually tastes good? quest bars aren't bad, but you can taste the sugar alcohol.
halo top doesn't taste exactly like ice cream because of the consistency, but its still pretty damn good imo. whats the best flavour? i've only had mint chip so far
Chocolate is decent. Peanut butter cup is fucking amazing though.
CAKE BIIIIIITES
Arctic zero is pretty good. Some whole pints are only 150 calories.
Anyone ever had one of these? Are they any good?
>>40945014
they're trash. Was over at a friends for a party. One of his friends came over and showed me that was his post work out meal. Wasn't surprising he was a DYEL.
>cookie
>no eggs
>no dairy
yeah no thanks
>>40945014
tasty as hell. its not a protein bar, but its a good cookie
What are your tips/hacks for getting cheap protein?
Not just powder. Fast food restaurants and more
Go to McDonalds, get the double quarter lb'er w/ cheese, remove bun and cheese. <$5 for 50g protein. Good when I need a quick snack. Perfect for Leto without the bun. If keto, leave on the cheese.
For chipotle, order a bowl with a tortilla on the side. 1.5x as much for the same price.
>>40944837
>Quarter pound with cheese
>remove the cheese
Is this bait;
>>40944837
>Go to McDonalds, get the double quarter lb'er w/ cheese, remove bun and cheese
S-so just eat beef?
>>40944837
I buy out of date protein. Cheap as fuck. Tastes fine. Still get dem gains.
>Overcoming your BodyWeight
https://www.youtube.com/watch?v=JRmsDjMujjo
https://www.youtube.com/watch?v=xAERZd8XtgQ
https://www.youtube.com/watch?v=tsC9ahsCGLc
https://www.youtube.com/watch?v=nQqvGITfqmg
>2016 Olympics highlights
https://www.youtube.com/watch?v=_E21jlKax8M
>What is gravity lul
https://www.youtube.com/watch?v=mUMoD-5P_Bo
https://www.youtube.com/watch?v=pIv-gcCnzys
https://www.youtube.com/watch?v=X-G9r-rD8fY
>Skinny grills with asses
https://www.youtube.com/watch?v=vA9gCDkvFZ8
>Websites
gymnasticbodies.com/forum
antranik.org/bodyweight-training
globalbodyweighttraining.com
startbodyweight.com
/r/bodyweightfitness
fitloop.co
>Youtube Channels
https://www.youtube.com/user/GymnasticBodies
>Safest Static Hold Progression
www.antranik.org/how-to-implement-a-steady-state-training-cycle
>Common Prereqs
www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540
>Wrists mobility
Foundation Handstand One
>Bicep Tendon Prep
www.youtube.com/watch?v=vaH_HUMooyM
>Scooby teaches you how to do a pull Up
www.youtube.com/watch?v=mRznU6pzez0
>How to make parallettes out of PVC
http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf
>Foundation series (4 books + 2 Handstand + Rings)
magnet:?xt=urn:btih:39d3d785f7c6df583af2fa846646a74b3d256cac&dn=Coach Christopher Sommer Mastering Gymnastic Strength Training 2014&tr=udp://tracker.coppersurfer.tk:6969/announce&tr=udp://tracker.leechers-paradise.org:6969/announce&tr=udp://tracker.mg64.net:6969/announce&tr=udp://tracker.opentrackr.org:1337/announce&tr=udp://tracker.sktorrent.net:6969/announce
>Overcoming gravity (v1)
magnet:?xt=urn:btih:ad0739445c9cc5177e2b48c6f216521e8c8ddff4&dn=Overcoming+Gravity+%28gnv64%29&tr=udp%3A%2F%2Ftracker.leechers-paradise.org%3A6969&tr=udp%3A%2F%2Fzer0day.ch%3A1337&tr=udp%3A%2F%2Ftracker.coppersurfer.tk%3A6969&tr=udp%3A%2F%2Fpublic.popcorn-tracker.org%3A6969
>FAQ
>is my routine good?
if it has no progression, you are just doing cardio and maintaining
>>40945008
Left side is the exercise, right side is the mobility for that exercise, you do mobility between reps
FSAS - Fundamental Straight Arm Strength
FBAS - Fundamental Bent Arm Strength
FLS - Fundamental Leg Strength
the numbers like 5x60s means mastery for the movement, in this case you look at 60s/60rep template and follow that progression, once you hit mastery (can do 5x60s) you move to the next level
for negative movements, 5x5x10s means you descend for 10s each rep
>SL
SL progression seems to be different from PDF's
Foundation gives 3 routines:
>AxBxAxx
>ABxABxx
>ABABAxx
A: FL, sPL, HBP, RC
B: MN, SL, SLS
Last thread didn't last a day, but some good discussion was had.
From previous thread, talking about mobility, I feel like Foundation is enough to do the movement from Foundation itself, if you have specific goals like splits you have to find appropriate mobility that targets that specific movement, in general yoga should be good for overall body stretching.
>I really want some Foundation-like resource with which I can dive into stretching, and not having to read lengthy books. But haven't found it yet.
There was a really good discussion back on /asp/ about stretching, the discussion was dynamic vs static stretching, the conclusion was that both will get you gains, just need to extra carefull you stretch the muscle not the connective tissue. In terms of your post about stretching on off days, you need to warm up your muscles first before stretching, so usually you do stretching after work out when muscles are already warm
>a straddle l-sit to handstand is a good example of one that demands mobility fucking everywhere
where does it require mobility, exactly? not that I can do any of those, but watching videos it's just basic joint movements. similar to having your hands to the side, then raising them in front of you over your head, any healthy human should be able to do it, mobility wise, the only thing difficulty mobility wise would be to hold straddle throughout whole movement
>>40945114
What about the Foundation stretching stuff, is it any good?
Is water fasting a meme?
>is drinking water a meme?
Yes, along with breathing. Quit both of these things for maximum gains
>>40944994
No. It's a thing.
It can do all sorts of things, even boost your test. But you need a good source of vitamins and minerals.
>>40945026
I've heard mixed comments on whether or not you should take vitamins while water fasting
SS General..
This part of the program gets quite confusing in the books, so I will try to summarize it here for anons who are trying to milk their last gains on SS and need a quicker reference.
In a perfect world, you would have progressed for about 18 weeks on SS without stopping on linear progression in a way similar to this:-
SS Phase 1 = Weeks 1-2
SS Phase 2 = Weeks 3-8
SS Phase 3 = Weeks 9-18
Summary of phases for people who haven't read SS yet.
Phase 1.
Day A: Squat 3x5, Press 3x5, Deadlift 1x5
Day B: Squat 3x5, Bench 3x5, Deadlift 1x5
Phase 2.
Day A: Squat 3x5, Press 3x5, Deadlift 1x5
Day B: Squat 3x5, Bench 3x5, Power Clean 5x3
Phase 3. ['//' means alternate each workout]
Day A: Squat 3x5, Press 3x5, Deadlift 1x5 // Power Clean 5x3
Day B: Squat 3x5, Bench 3x5, Back Extension or Glute Ham Raise 5x10, BW Chin-up 3xF (// Weighted Chin-up 3x5-7)
Note:
Chin-ups are done first bodyweight only 3xF.
If chin-up reps are consistently above 10 on all 3 sets, add weight to them for every other workout, so that failure happens at 5 to 7 reps.
This will increase the reps on the bodyweight-only days and increase arm and shoulder strength for the presses. As your bulking bodyweight increases, BW chin-ups will get harder and harder.
--------------------------
cont'd
As you get closer to Intermediate during the final part of SS Phase 3 (i.e. you can no longer add weight during each workout), you can still try and delay your LP for a bit more by using these methods.
Case A. When you reach a plateau (you come from a linear increment but miss one or few reps during your new workout) try to find the reason for the missed rep(s).
If it was due to bad form / because you didn't get enough resting time from the previous set / you're feeling sick or exhausted from work today / other temporary and circumstantial causes, try the weight of your previous workout at your next workout and then re-try the weight with missed rep next time.
Ex. on the Press:
Wed -> 112 lbs (missed rep(s) - should have rested longer between sets, etc.)
Mon -> 110 lbs 3x5
Fri -> 112 lbs 3x5 (no missed reps)
If the above didn't work / you feel your body wasn't able to get enough recovery during rest day(s) / you didn't get enough sleep / didn't eat enough as you should have / etc., you should consider resetting the weight 10% lower.
So if you miss reps on the Press at 112 lbs on Wed, you would apply a 10% reset like this:-
Fri -> 110 lbs 3x5
Wed -> 112 lbs (missed reps)
==Reset @ ~10%==
Mon -> 100 lbs 3x5
Fri -> 105 lbs 3x5
Wed -> 110 lbs 3x5
Mon -> 112 lbs 3x5
In 2 weeks and a half you're back at your PR weight now without missing any reps.
--------------------------
cont'd
Case B. When you miss reps for the first time but then at the next workout you become stubborn and try to keep pushing (but end up missing even more reps), you're gonna get even more stuck. And this takes even more time to recover from.
In this case you need a much harder reset to fix your situation:-
Mon -> 112 lbs (missed reps)
Fri -> 114 or 115 lbs (even more missed reps)
==Harder reset @ ~20% less==
Wed -> 95 lbs 1x5
Mon -> 100 lbs 1x5
Fri -> 105 lbs 3x5 ==reached ~10% less here==
Wed -> 110 lbs 3x5
Mon -> 112 lbs 3x5
Fri -> 115 lbs 3x5
And back again to your previous PR in more or less 4 weeks.
This shows that stubborness or ego lifting takes much longer to recover from.
--------------------------
cont'd
Once you use Case A or B for resets twice per exercise, it is time to move on to the further actions to be taken below:-
==SQUATS==
#1 - Firstly, use Wed as a light squat 'recovery day'.
Squat a weight that is 20-40% less than Monday's.
Keep adding weight on Mon and Fri sessions only.
#1.5 - When #1 becomes tough, use back-off sets for Squat.
I.e. increase weight as usual for your first squat set only.
Then apply 5-10% reduction for sets 2 and 3. This applies only to Mon and Fri workouts.
On Wed workout, you should keep going with method #1: 20-40% less than the first heavy set of Monday and do that 3x5 with no back-offs.
==PRESSES AND CLEANS==
#2 - For Bench, The Press, use instead the 3x3 method. You increase weight (probably 2 lbs/1kg) and lift 3 sets by 3 reps only.
For Power Clean you do the same but 4 sets for 2 reps only.
==ALL==
#3 - Another method is to stretch your working week to "two days off, one day on".
E.g. Mon Wed Fri workout becomes Mon Thu Sun, Wed Sat Tue (over 2 weeks), etc.
In this scenario, every other Squat session will be a 'recovery day' like at #1. This means that you only have 1 heavy increasing squat session every 6 days.
You can try using the methods #1.5, #2, #3 above all at once or one by one according to what stalls first and how your body feels through recovery.
When you stall even while running these methods, you can consider applying the "Reset cases A or B" (according to how many times you've been missing reps) explained above, once or twice.
After that is done too, you should accept that your novice efforts have been exhausted and you are finally ready to start The Texas Method.
>look in the mirror
>body looks alright, face looks alright
>take a picture
>face looks fucking retarded
>body looks disgusting
what's wrong with my brain
same thing that's wrong with everyone else's
>>40944909
wide angle lenses
>>40944909
it's all about the light and distance bro. face the sun and move your phone away from you and you will look your best. dont do bathroom selfie shots bathrooms have shit lighting.