Who is /fat/ for?
For adiposeniggers who want to better themselves through meaningful hard-work, strategy, and dedication.
>This is not QTDDTOT, ask questions about fat loss but use that thread for general questions
>Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)
>Calculate your TDEE (Total Daily Energy Expenditure)
http://www.sailrabbit.com/bmr/ (complex)
http://www.fitnessfrog.com/calculators/tdee-calculator.html (simple)
>Plan your weight loss week by week
http://www.losertown.org/eats/cal.php
>Track your calories and macros with MyFitnessPal, works best on smartphones
https://www.myfitnesspal.com
>Join the /fat/ Discord
https://discord.gg/VkBqy5p
PREV THREAD
>>42700485
>plateuing for 2 weeks straight
Who /anorexia/ here?
Please Zyzz don't take him too
>>42708315
GOLEM PLS DONT GET YE GONE
Dubs and he lives
What a horrible fucking year, we gotta do something, he can't leave us too
General vegan thread, mainly for discussion of health as this is a fitness board, although if anyone's interested we can always discuss ethics and the environment.
So here's my main proposition, give me an explanation as to why a meat eater diet is superior to a vegan one for fitness, or vice versa.
Here's a link to our vegan-fit discord: https://discord.gg/WA2P32d
>>42707294
>cholesterol
enjoy being a low test faggot
>>42707303
Give me a study which proves meat eaters have superior testosterone to vegans.
Vegans stink
First Rich, now Lenny? FUCK
https://www.instagram.com/p/BYevzeRB3dR/?taken-by=thedelraymisfits
>>42706777
rip
nooooooooooooooo
Post the chorus from that one song you listen to at the gym that makes you go into overdrive and leave humanity behind for a bit
@1:15 -1:50
https://youtu.be/EAp6M8Ln4Ug
It starts at :35. Fuck you, nightcore is GOAT lifting music
https://youtu.be/hjGZLnja1o8
Got any more anon?
https://www.youtube.com/watch?v=atuFSv2bLa8
0:40
look what youve fucking done
>unbotheredmelanin
>>42704605
The type of accounts that have "melanin" in them are so fucking stupid. They do think having dark skin is an achievement.
Her body actually turns me on. I like the idea of sexually conquering an enormous beast of a woman and fucking her pillowy arsecheeks with impunity.
We can't lose him too....
>>42704214
Literally who
nobody cares. fuck off, retard. no bump.
/fit/ fuckers btfo. 2017, the year of Healthy at every size.
GET USED TO IT MEATHEADS!!!!!
who would come out on top?
>>42702205
100 brock lesnars by far. 10 brock lesnars ganging up on 1 gorilla would be a piece of cake, then when one gorilla dies its be 20 brocks vs one gorilla, then 30 brocks vs one gorilla with each victory, as long as one group of brocks can defeat 1 gorilla at a steady pace
>>42702205
The gorillas by a landslide.
They can rip car doors off with ease. Their skulls can stop bullets.
The Gorillas, it's not even a contest. They're the smarter contestants after all.
>tfw fell for the fitness meme
>I'm salty because Chad pumped and dumped me and left me for some hot Stacy: The Pic
>>42700470
ok so i know this is bait but incase any of you fags are actually baited by this, those are all cows intimidated by actual men
>>42700470
>women virtue signalling around their facebook friends to show how "not wet" they are for the other ripped men
This is textbook female behavior. They will go on and on about how they hate a certain type of guy but will orgasm 4-5 times when he is inside of her after the first date
I'll start
A
Squat variation
Row variation
Pushing move variation
Pull variation
Weighted neck flexion/abs xF
Seated calf raises xF
Standing calf raises xF
B
Deadlift variation
Chin up variation
Pushing move variation
Pull variation
Weighted neck flexion/abs xF
Seated calf raises xF
Standing calf raises xF
Exercises:
Back squat
Weighted lunge
Front squat
Deadlift
Paused deadlift
Stiff legged deadlift
Flat bench press
Overhead press
Incline bench press
Weighted dips
Pendlay rows
One handed landmine rows
Dumbbell rows
Weighted chin ups
One arm assisted chin ups
Power high pull
Power clean
Face pull
Monday, Wednesday and Friday.
All 4x6 (except neck, abs and calves).
Rotate between exercises.
Rest 1:30 min for squats and deadlifts, rest 1 min for other exercises, rest 30 seconds for abs, neck and calves.
Well that was a big gay-ass wall of text. One could even describe it as completely retarded. Just kidding lol.
Anyway:
DB press: 8 sets/5-8 reps
Biceps curls: 5 sets/10-12 reps
Forearm curls: 5 sets/12-15 reps
Triceps push downs: 5 sets/8-12 reps
Tricep extensions: 5 sets/10 reps
Leg press: 5 sets/10 reps
Shrugs: 5 sets/15-20 reps
I do shoulders exercises at home when I feel like it.
I do this 5-6 times a week with cardio thrown in now and again.
My mon/wed/fri routine
Eat pizza in bed with twinkies for dessert.
Drink 6 dr. Peppers with slim jims before my WoW raid (25man)
Order 4x4 from in n out with animal style fries
2 snickers bars with bag of hot cheetoes
Large pizza from dominos with cheese sticks and pasta
6-8 Bud Lights with chips and salsa to end the day.
Do 10 push ups and 10 sit ups to get in my exercise.
>>42697804
When you think about it that's actually pretty healthy compared to some fitness freak.
Think about it. You're getting some fitness (push-ups and sit-ups) but not pushing yourself to the point where you risk injury.
A comfy life, if you're not concerned about looking like some bodybuilder and wasting your life away in the gym.
Alright I don't see a thread up and I really don't care if there's one already up. I have a really dumb question that has perplexed me suddenly and I don't know how to word it well for a google search.
So let's say, I eat a potato chip. This potato chip has 5 calories. If I curl a 20lbs dumbell in each hand for 10 seconds, did I effectively burn off that potato chip immediately?
You see, sometimes I can't resist the cravings. Usually after eating I feel guilty, and I lift for about 15 minutes to help burn off some of my bad choices. However, I feel like if I were to eat and lift at the same time, I could basically just do sets based around how many chips I've eaten.
So a handful of potato chips? 45 calories. Curl some 25lbs dumbells until failure for 6 minutes, 45 calories burned.
Am I just retarded here, or would this work?
Because right now there's a small bag of Fritos next to me, and I know I'll be too tired in an hour to lift to burn the calories, so if I eat them and lift at the same time....
Please don't be mean to me and refrain from telling me to read the fucking sticky or some shit because that thing sucks ASS.
>>42695080
It's literally just math, yes.
>>42695080
Its way too late for eerie pepes
I'm tired of 5x5.
I did Reg's Beginner Routine.
Could you advice me on a exercices-heavy routine after this one?
/run/ general - Get on my Level edition
Old Thread is dead.
>Training Plans
https://www.halhigdon.com/training/
https://www.c25k.com/
http://www.ultramarathonrunning.com/training/
>Strava
https://www.strava.com/features
>Sharing on Strava with the /fitizens/
https://www.strava.com/clubs/fitizens
>Pace Calculator
http://www.helpfulrunner.com/tools/running-training-pace-calculator.php
>Stretches
https://www.runnersworld.co.uk/health/the-rw-complete-guide-to-stretching-for-runners
>running injuries and how to treat them
https://runnersconnect.net/running-injuries/
>How to Buy the Right Running Shoes
http://archive.is/VGoxG
How far have you run this week?
What are you working on?
How was your last run?
Any new gear that you've been enjoying?
>How far have you run this week?
4 miles yesterday. sucked
>What are you working on?
10 mile today
>How was your last run?
satans hairy ass crack. Hot, sweaty and something i would rather not encounter again
>Any new gear that you've been enjoying?
in the market for new shoes
>wide feet
>flat feet
>muh pronation
>>42667299
Where do i find a field full of qt runners
>>42667299
>How far have you run this week?
First run was today and I only ran 3 miles. Decided to /fat/ out to some McDonald's an hour before my run and knocked off 2 full miles.
>What are you working on?
APFT
>How was your last run?
Not counting today great, been making good progress
>Any new gear that you've been enjoying?
Bought a new smart scale, was like half off on amazon.
I didn't fall for the bulk meme, I just stick to a plan of one month mild caloric surplus + one month caloric deficit and repeat. Works well enough for me.
Anyways, everyone says they lose muscle on a cut. How to avoid this?
>high protein intake
>don't cut too much
is 500 calories below TDEE the right direction?
>t. skelly, all grills want is abs, they don't care
just do a small weight lifting routine on your cardio off days, intro ss or something like that
>>42714392
>everyone says they lose muscle on a cut
unless they were contest prepping bodybuilders, they were just fatter than they thought they were when they started cutting or completely fucked up their training/nutrition
you might lose strength on a cut and look like a deflated sack of shit but that comes back extremely fast when you hop back on normal calories
>>42714541
excuse me?
A small weightlifting routine? What the fuck do you think I am, a 13 year old girl? You ought to talk to me with some fucking respect. Intro SS? Nigga what the fuck, I'm a full on bodybuilder, I don't care about fucking gay squats. I go hard in the gym every fucking day and clearly you don't. God you have disrespected the FUCK outta me. I'm gonna find your grandmother's grave, dig up her corpse and DOGGY FUGG the LIVING DEAD SHIT outta her.
Just kidding love you xD.
Did I just write a copypasta?
>tfw you made it
ya'll gonna make it too bros
>5'11 190lbs 16% bf
>still weaker by novice lifters by leaps and bounds
I bench 1pl8 and deadlift slightly more
>>42714269
proofs
>>42714362
I don't belive you have this ffmi and 1pl8 bench
Hey fags check out my fitness channel. I'm stronger than all of you cucks.
https://www.youtube.com/watch?v=5eW1Qih0pX0
>>42714067
you have to go back
>>42714067
We know that's not you, you're just trying to get a bunch of dislikes on your friend's channel. NYPA loser
>>42714067
t. necklet