has anyone made a pull up bar by themselves? how did it worked out for you?
>>40207287
I put one of these up in my bedroom and it works well for me, especially since I made a commitment to always do pull-ups whenever I cross the door.
>>40207316
how much did it cost you?
>>40207498
like 15 euros
anyone else eat sashimi and sushi as a big part of their diet?
I use to do it when I was trying to put on weight. After workouts, I go to a sushi place and order an entire party platter with like 50 pieces. I then eat the whole thing myself while the employees and other customers give me weird looks. Sushi + sashimi is really good for bulking.
>>40207270
I did when I was uni. There was a sushi place on campus and I'd eat there as much as possible. Usually either rolls or sashimi and rice bowls. They're bomb as fuck and macros are ok, plus for the most part it's whole foods aside from condiments.
Too bad I had to drop out. I can't afford sushi and I haven't had it in months.
I wouldn't say as a big part, but I do eat sushi/sashimi semi-regularly. As long as you don't get all the fatty condiments, you can't go wrong with rice, fish, and veggies. It's the perfect clean food imo.
If I workout twice a week (lifting), how many calories and how much protein should I eat? For example, the day after I workout, I should still eat big right? What about two days? I don't want to get fat.
Also, how do I recover faster, other than glutamine and foam rolling?
>>40207008
if you workout twice a week recovery shouldn't be an issue. All your other questions require specific information about yourself, weight, lifestyle, and routine.
>>40207008
Is that a fucking beard i see a hint of?
>>40207025
I worked out yesterday and want to go tomorrow, worried my muscles will be too sore still to make much of it. Do i just need to suck it up and my body will get used to it?
>>40207025
5'7, 130, f, full body 2 x week, sedentry right now otherwise due to winter and office job. Maybe bike 30mins a week.
What's /fit/'s stance on oats?
good
i am a member of the order of the dark oats
brother?
need advice to any tattooed gym goers
can you still go to the gym whilst you have a fresh tattoo that is healing?
It's fine as long as you aren't one of those people who sweat like a horse.
Also depending on the area, you should avoid doing lifts that would stretch it too much for example if you had your sides tatted don't do hanging leg raises etc.
Most people would recommend that type of care just for 24 hours after getting it done, but I take 72 just to be on the safe side.
>>40206964
>tattooed
the only place you should be going is a mass grave, or an anti-trump protest
>>40206964
Not worth it. Give it a week to heal at the very least.
Sup /fit/. How 2 get shredded with pic related?
>inb4 diet is more efficient than exercise blah blah blah
>>40206796
these are the types of weights dads leave behind in the garage after a divorce
you fat piece of shit
you couldn't even hold the camera still waddling snacks from the kitchen to your room
>>40207051
kek. i got all of this for free, as for the quality im using android. also im Canadian, thus im incapable of being fat from running away from all the brown bears and flying hocket pucks.
>>40206796
can always get shredded with body weight exercises hueehueheueheuheueheuheueheueuhehuehueuheuheehueuheuheuhe
good night /fit/
>early afternoon
nighto
night op, I'm going too, sweet gainz
Welcome to plg, the home of powerlifting general
Reminder that memes are now reality and there can be nothing more dangerous than coming first of one.
SHEIKO & DIETMAR PROGRAMS
Sheiko Programs:
>Beginner (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/
>Intermediate Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/
>Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/
>Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/
>Advanced Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/
>Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/
>Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/
Dietmar Programs (translated by c’’,)):
>New to competitions:
https://docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/
>Veteran competitive:
https://docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/
>Guide for competitive programs:
https://drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/view?ths=true
>Volume program:
https://docs.google.com/spreadsheets/d/1YbmVOCBKbY8bDOVjO5lNThwKOkthaHi1sX0o6PsixJc/
>Volume program: (by Haugen)
https://docs.google.com/spreadsheets/d/1BWu8oSQ9htB91Yjo6pP5XX8qrk-mbUNax_rvEcEf4H8/
>Guide for volume program:
https://drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/view?ths=true
>>40206716
>coming first of one
pic not related then, since you didn't hit the qualifying total
>>40206743
Still invited
Gym story thread I guess
> First time buying PWO
> Take one scoop
> 40m later leave for gym, feeling nothing, take another one
> Enter gym, feeling pretty amped
> PR on bench, going great
> Deadlifts
> Feeling like head about to explode
> Have to lay down in the locker room for a while
> Resume workout
> Have to restrain myself from dancing between sets
> Workout done, not even tired, don't wanna leave
> Do some yoga in the grills corner
> Dance in the shower under ice cold water
> Almost pass out again
> Bus is late, run/parkour my way home in my t-shirt
> 20 degrees fahrenheit
> Get home sweaty as fuck
> Shitpost
5/7 taking one scoop next time
>wake up
>wonder why
>>40206592
>asian manlets always staring at me in an aggressive manner.
>not making this up
>seriously feel the hatred from their eyes when they look at me
All i do is smile be courteous. what gives?
I'm tall... is that why?
>>40207210
Idk famelam I'm in Scandinavia and most azn dudes are pretty chill bros in my experience.
will mastic gum help me with jaw gains or is it just a meme?
>>40206546
Meme
No such thing as jaw gains
maymay, mouth posture/position is your only natty help
>>40206562
retard
there's literally a masseter muscle in humans
and op, yes
https://www.youtube.com/watch?v=IrdulzyOZCo
>go for a simple 4 rep 185lb Bench
>get stuck on 2nd rep
>struggle for 15 sec
>fail and have to roll the bar off, crushing my dick and balls in the process
N-n-nobody came to help
I can do 185 for 2x10 lel get cucked desu senpai
>>40206479
So will you become a QT trap?
They were busy laughing at you
being able to lift your own body weight should be the limit for any normal person
tell me a situation where you'd need to squat, bench press or deadlift a really heavy weight?
Baby trapped under a car.
>>40206441
do you think you'd be able to deadlift a car?
>>40206431
You're hiking and have a pack on with 40lbs of supplies, you slip and are hanging off a cliff. What do?
Or deadlifts, its your buddy that weighs 50lbs+ more than you and slips is hanging over a river, what do?
Hi /fit/
I want some good exercises I can do every day to get nice abs. I know the usual sit ups and crunches but does anyone have a good scheme for starting out?
>>40206425
Sticky.
Spoiler: eat better, run more, deadlift, leg raises
>>40206457
I own a stationary bicycle, can that work instead of running?
>>40206511
Yeah man, cardio is cardio.
I seriously suggest reading the sticky tho, it'll better explain things than I can
Couldn't see one already going.
Post and comment on each others progress and where they should focus on improving.
Also anyone else struggling to keep gaining weight?
Forgot to say pic is about 6 months apart with a month in/recovering from hospital.
>>40206201
v good mirin traps
do some delt isolations and train your abs
>>40206201
Keep bulking, like two months then cut. Looking better for sure
Any pointers would be nice.
>tfw when 5'8, 155 lbs
>tfw don't know if I should cut or bulk so shot diet
>tfw when muscles tighten up too much so have to take week long breaks from lifting
>tfw wanna do cardio but scared to throw up
>tfw I'll never make it
>>40206141
How's it feel knowing your genes were bred to be the best out of the rest?
Those poor legs.
>>40206141
I think I know you irl
You live in Florida?