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Help me out
5'10.5
20 years old as of now
145 ish 2015, 166.6 2017
Been going consistently since 2014. 4 days a week until November been going 5.
Going to start this routine in an hour:
A
pull up 3x8
chin pullup 3x8
hammer strength seated row 3x10
deads 3x8
bp 3x8
military press 3x10
pushup 3x20
Decline bp3x10
curl 3x5
B
pushup 3x15
hang clean 3x6
bb lunge 3x6
deads 3x6
decline bp 3x10
incline db bp 3x10
ez bar tri extention 3x10
C
squat 3x8
hang clean and press 3x8
bb calf raise 3x12
db curl 3x10
hammer curl 3x10
db front raise 3x10
lat raise 3x10
pulse up 3x15
hanging leg raise 3x10
db kickback 3x10
air bycicle 3xf
plank 3x2min
side plank3x2min
OHP 4x6
ABxCAxB
3300 cal a day
337 carb
106 fat
226 protein
26 Posts / 3 Images
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>>39948055
>Help me out
With what? wtf
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>>39948133
Should be self explanatory
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>I've been going to the gym for 2 years + with very small progress.
Aside from your leg, which looks improved.
Either you just recently started to eat properly, or you're having other issues.
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so what do you dipshits eat for snacks? I want something with a good balance between protein and carb I heard peanuts are good is it true?
10 Posts / 1 Images
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seeds
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pure protein bars
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>>39948017
The fuck is a "snack?" Is that Murican for "fat people food?"
Anonymous
Newfag to the gym tomorrow. 2017-01-09 12:13:38 Post No.39947953
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Newfag to the gym tomorrow. 2017-01-09 12:13:38 Post No.39947953
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Newfag to the gym tomorrow.
Anonymous
2017-01-09 12:13:38
Post No. 39947953
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What should I avoid doing?
I used to lift in high school but I was in a car crash and basically anorexic to skeleton mode now.
How do I avoid the typical new year faggotry?
14 Posts / 1 Images
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>>39947953
Just do your workout. Focus on yourself and don't give a shit about other people, they're not looking at you anyways. Seems to me like the new year's people are the ones who try to make a big deal about being at the gym by taking photos of themselves and getting in other people's way.
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Fuck gyms, I wanted to get /fit/ and my first time going a bunch of dudebro's laughed at me while I was working out. I never went back
I only do home workouts now.
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>>39947989
I'm honestly just afraid of deadlifts and squats because I feel like my body would break. I'm 6'1 and skinny as FUCK. I can probably curl 10lb barbells and that's it.
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hey /fit/
I really want to go to the gym and get fit.
My problem is that I have never worked out and I have no friends that are interested in going to the gym.
I'm terrified of the gym because I don't know how to lift, gym etiquette, a good routine, or if I need a spotter? Little things like that prevent me from joining a gym.
Please help.
16 Posts / 2 Images
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READ
THE
FUCKING
STICKY
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>>39947947
I did
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>>39947935
Practically everything is on the internet.
Why are you letting social anxiety stop you? If you need a spot just open your mouth and ask
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>Daily reminder that this is what women want
>classical aesthetics
13 Posts / 5 Images
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>>39947894
>women know what they want
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>>39947894
I already know women don't want to see my face.
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>>39947924
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Brother, how do you eat your oats?
6 Posts / 4 Images
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With a spoon
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>>39947883
I cannot use a spoon, brother.
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>>39947902
Ex nihilo nihil fit, brother
Moo
/plg/ - powerlifting general 2017-01-09 12:03:36 Post No.39947857
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/plg/ - powerlifting general 2017-01-09 12:03:36 Post No.39947857
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Welcome to /PLG/ - puppy lovers general
Post PR's, routines, form checks, meet results, schmexy lifts, etc.
Please check your mental illness at the door, thank you very much.
>Vital Statistics Unit - /plg/ Census 2014
https://docs.google.com/spreadsheets/d/1eleKMNJv_CbQkw0MyzZvJo7gxOlhPjzEyKSJdc3Iigo/edit?usp=sharing
>OFFICAL WORLD RECORDS (natty or not)
MEN: http://goodlift.info/records.php?fd=0&ac=0&sx=M&eq=1
WOMEN: http://goodlift.info/records.php?fd=0&ac=0&sx=W&eq=1
>The official pastebin
http://pastebin.com/sNJAvbZ8
>The new dropbox - /fit/ information repository
>now partially rebuilt
http://pastebin.com/RiXEg5L1
>dropbox mirror
https://drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing
>How to deadlift by some fat dude
youtu.be/tfYez7-h55c [Embed] [Embed] [Open] [Embed]
>How to be a great deadlifter by IPF ATHLETE MIKE TUCHSCHERER
youtu.be/hlBMGsRly1c [Embed] [Embed] [Open] [Embed]
>How to sumo deadlift by IPF ATHLETE AND ISLEY'S PERSONAL SPIRIT ANIMAL ALEXANDER KANG
http://youtu.be/J2p5IcvT8JY [Embed] [Embed] [Open] [Embed]
>How to lowbar squat by IPF ATHLETE JONATHAN CANDITO
http://youtu.be/7fmrKmJMQnw [Embed] [Embed] [Open] [Embed]
>How to set up for the Squat
http://youtu.be/nfWlot6h_JM [Embed] [Embed] [Open] [Embed]
>How to set WRs by IPF ATHLETE AND WR HOLDER CONNOR LUTZ
youtu.be/593esHz-Oqo&list=UU2AylXQjX_qvxfesfBOYq5A [Embed] [Embed] [Open] [Embed]
>How to build a big bench by IPF ATHLETE CONNOR LUTZ pt 2
youtu.be/XrVZqPkgdXo&list=UU2AylXQjX_qvxfesfBOYq5A [Embed] [Embed] [Open] [Embed]
>How to bench press by some weak dude
youtu.be/_V189hK85BI [Embed] [Embed] [Open] [Embed]
>Trips PRs Pastebin
pastebin.com/2VTGQFN3
>/plg/ atlas
https://www.zeemaps.com/map?group=1252009&location=United%20States&add=
310 Posts / 81 Images
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Some absolute madman is doing sumo in oly shoes next to me right now
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>>39947914
There's literally nothing wrong with pulling sumo in heels.
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>>39947955
Leave the lad alone. He's hurt. If you and trappy are actually conspiring against him you're evil.
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What do you guys wear to the gym?
My girlfriend was making fun of me for wearing a t-shirt and sweatpants, which is what i wear pretty often, especially this time of year. Have I been looking autistic this whole time?
138 Posts / 33 Images
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>>39947854
I wear a tank top and sweatpants, and if it's not a leg day and my sweatpants are dirty I just use shorts. I think you're fine senpai
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I wear a plain white tee and
>basketball shorts
to the gym. No one else cares.
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>>39947854
Sweats with a tank and shorts in my bag to change as I warm up
Ok, so I need some help fixing pic related. I'm 27 and miserable with what I've let myself become. 6 ft. 220 lbs. I really want to cut back to 180. I've done a lot of reading the past couple of weeks, and I have a rough idea of the routine that I want to do. My problem right now is understanding the concept of meal planning. I've spent hours trying to find something that will help me understand exactly what I should be eating to meet my goals, but everything that is readily available is vague at best, and everything that looks comprehensive is stuck behind a fucking paywall. I expect to have a lot of trolls here, I kind of deserve it for letting myself become this mess. But if anybody that really knows what they're doing could help a guy out, or at least point me in the right direction, it would be much apreciated.
23 Posts / 5 Images
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The easiest way is to go Vegan.
No dairy, no meat, etc.
You will get the same amount of Protein in broccoli that you will get in meat. Also, get a Planet Fitness membership. They have great weight loss programs.
I used this and went from 223 to 162
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>>39947837
>meal plans work
I've found getting active is more important than planning your meal.
I have no plans and I've burned my way down to 70kg from 110kg, and I'm 5'8". I stopped consuming as much crap and started portion controlling during that process.
gl
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I'm not looking at just meal planning. I've started a dumbbell workout at home.
https://www.youtube.com/watch?v=y1r9toPQNkM
I just wanted to get something down nutrition wise before I went and got myself a gym membership. I want to maximize what I get out of a workout. This is all just kind of a whole new world for me and I'm not sure how to weed out what works from the bull that's out there.
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Bros, I manage a couple of subway restaurants. As such, I eat subway for free. Is a diet consisting of 30-60% subway healthy if I follow my macros... or am I depriving myself of something (other than joy)?
28 Posts / 3 Images
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Just do skip the bread. Or bring your own high quality sandwich bread and use the fillings from subway. Their meat isn't that bad but meh
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wouldn't you be able to figure this out more easily than us? you are the manager
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Subway is a sub par way to substitute food that will make you way the amount you want.
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H-hey anon, can you check my form on the squat? Just lie down between my legs and tell me if my form is good
31 Posts / 11 Images
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BRAAAAAAAAAAAP oh s-sorry anon
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>>39947829
>can't even green text it
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>>39947840
shhhhhhhhh
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>there's 2 gyms by me, planet fitness and a no-name small time gym
>the planet fitness has had 2 recorded cases of sexual assault and 1 case of violent assault in the past two months
>the smaller gym is full of young hispanic men talking to each other and nobody is working out
>last week a jogger was mugged at knife point and stabbed several times
How do I get /fit/ in a bad neighborhood? The other closest gym is 40 minutes away and I can't do that commute every single day.
10 Posts / 1 Images
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>>39947812
buy a 100$ set of weights and a bench from walmart
get creative
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>>39947882
Similar to this, but buy an Olympic bar with weights and a $70 stand and a bench.
Don't need anything else
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>>39947812
it costs less than 1000 dollars for a full set of top-tier equipment that will allow you to do any exercise
200-300 for a treadmill too, if it's not safe to run outside
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redpill me on fats
I've been eating a diet with basically no fat sources (under 10% total calories from fat) for over 2 years and feel healthier and better than ever
are fats a meme? should I bother adding fats to my diet ever again? I don't like consuming them and don't see a reason to do it
10 Posts / 1 Images
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fats are essential for higher test levels
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>>39947716
If you're doing fine, why bother?
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>>39947721
my testosterone is higher when I get all my calories from carbs instead of dividing calories between carbs and fats
I'm 78 kg and 1,75 m /
171 lb and 5 ft 9 in
So, I recently discovered that I am coeliac...lost 20+ kg/ 45+ lb in 2 years without doing any real sport but casual exercise (playing football with friends and shit) due to the low calories in my diet...not starving out but I went from like 2500 kcal per day to 1500-2000
So I decided to do some exercise to get fit.
New problem, since I started the new diet I feel weaker. I feel like if I have low blood pressure when I exercise.
I even fainted once while smoking weed (never happened before), when I do lots of exercises I feel light-headed/dizzy and if I push too much I feel like fainting again
So I think is something related to blood pressure...any halp ? Should I say it to my doctor? I am even a blood donations regularly and there's nothing wrong with me.
Tips?
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>>39947692
damn that perfect english
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>>39947692
>5 ft 9 in
there's no helping you pal
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>>39947842
ahahah I don't want to grow muscles or shit dude! I want to avoid fainting after 20 minutes of any sport! ;-)
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>tfw I come to /fit/ every day but I've never set foot in a gym
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I think most of /fit/'s userbase fits that description, OP. probably more than not, even.
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whats the point then of browsing /fit/?
seriously curious
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>>39947558
just do pushups and shit in your room
thats how i started