Let's get a home gym thread going boys
My brother moved out so I use his room as a home gym
It's meh. Not as much room to have it as I'd like.
I had limited space in my basement for this, but it's so much better than going to the gym, especially with winter here now
Mines in ma garden
bootin
Post >yfw within daily caloric limit
It's my third day in a row. I'm on a streak. I'm gonna make it!
>hating fat people when they get mistreated every day
pathetic.
Questions that don't deserve their own thread
Last thread
>>39669166
I'm Asian and mildly lactose intolerant (I don't get full on diarrhea but I get enormously gassy and my routine shit comes maybe an hour earlier than usual). Am I still fully absorbing the protein?
Obviously not, when transit time is hastened you lose time for digestion
You can either
A) invest in lactaid and other lactose enzymes in which you're deficient
B) invest in non-lactose containing protein
If I miss leg day, can I do it in the morning and arms at night?
Whats with the sipping water in between sets meme?
Motivate me to do my pull ups today. Yell at me, insult me. Give me an inspirational speech. Post music videos that get you pumped.
You don't need motivation, you need discipline. Just do it.
The least you want to do them, the more you should.
You enjoy them once you get started and you'll be glad you did them.
>exams come around
>sit on my ass for 2 months non-stop
>don't lift anything heavier than my laptop for the whole period
>stressed out
>don't eat much
>feel like shit
>can't sleep
>ace the exams
>finally get around to lifting again today
>get a decent pump
>flex infront of the mirror at home, a single tear rolls down my cheek
It's so fucking good to be back, I'm actually looking forward to the innevetable DOMS, I'll sleep like a fucking rock tonight.
>>39690908
Suck a dick
>>39690916
With pleasure
Kys my man <3
Can holding my breath for prolonged amounts of time increase my test levels?
I want to try this too but I'm afraid of fucking with my heart.
>>39690746
Yes. Your test converts to vapor the longer it stays in your body and is expelled via the lungs. Slowed breathing and holding your breath maximizes your test levels.
>>39690746
Being an alpha male is an easier way to increase test levels through the roof
I've never been able to find the ability to successfully do most exercises for a majority of my life. I can't run fast, I can't jump high, I have no body strength whatsoever. I can't lift my own body weight, and I'm lucky if I could lift half of it. I'm 5'11" and 120 pounds is being generous. I look like I came out of a fucking concentration camp (pic related, it's me). I don't know where to begin because I try exercises online and I cant do them all that well, and my form is probably horrible. Any suggestions would be amazing, I don't want to be like this anymore. I want to consciously try every day to be a better person, and this is the best way for me to start. Any suggestions would be amazing, I really appreciate it.
I'm gonna go to bed and check up on this when I wake up
>>39690609
I honestly don't know if you can be helped. I think it's too late for you already. Maybe you should just cope with it. Maybe you could even try ending it right now. It's not like it matters anyways.
>>39690609
>get a fitness app to track calories
>calculate how many you need to gain 5-10kg
set it gain about 0.25kf per week
>obey it religiously
>do a beginner barbell programme like starting strength or anything similar
>obey it religiously
seriously its not fucking hard
Do you inplement some kind of oly lift in your routine, /fit/? Is it a good idea at all?
Just started doing power cleans before my romanians sets and it feels amazing, but I'm wondering if I schould'nt try full cleans for that extra leg work.
By the way, what is generally better for overall conditioning and muscle building without interfering the main exercises, cleans or power cleans? Why?
You're a moron
Full cleans, they allow for more weight, larger range of motion.
If you are a weightlifter, you 100% need bodybuilding
If you are a bodybuilder, you 0% need weightlifting, there are other exercises that more than eclipse the benefits of snatching and cleaning for muscular development
if you have any interest in doing actual weightlifting then learn how to do cleans. Learning powers first football-style will probably fuck up your motor patterns
>>39690501
>>39690504
So full clean is the way to go?
/fit/, this is my first time posting on this board.
I'm trying to gain abs but i'm a NEET and I sit down just about the entire day, and it seems like every last gram of fat I consume goes straight to my belly.
What do I do?
>>39690467
Stomach vacuums.
4 times a day.
Superset it with planks and crunches.
Also cut at a 750 calorie deficit.
>>39690467
>Thinking eating fat = getting fat
Leave.
>>39690467
Calories in < calories out. Come back for a check-up in 6 months.
Next.
A gym instructor made me this food regiment and i was wondering if it was good. He made it specifically for me so keep that in mind. Here it is:
Monday
Breakfast (8:00-8:30) – 2 boiled eggs, 7tbsp of oatmeal with water and 1tsp honey
Lunch (12:00-12:30) – 150g chicken breast, 200g boiled rice, 150g vegetables by choice
Snack (16:00-16:30) – 200g low fat cheese, 200g apple
Dinner (19:00-19:30) – 150-200g salmon or atlantic mackerel, 200g cabbage and carrot salad
Tuesday
Breakfast (8:00-8:30) –2 boiled eggs, 7tbsp of oatmeal with water and 1tsp honey, 200g low fat yogurt
Lunch (12:00-12:30) – 300-400g of favorite meal or soup + 2-3 slices whole grain bread
Snack (16:00-16:30) – 200 low fat cheese, 200g season fruit by choice
Dinner (19:00-19:30) – 150-200g chicken meat, 200g green salad
Wednesday
Breakfast (8:00-8:30) – 80-100g low fat cheese, 2 toasted slices of bread, tea
Lunch (12:00-12:30) –150g chicken breast, 200g boiled potato, 150g vegetables by choice
Snack (16:00-16:30) –30g almonds, 200g orange or kiwi
Dinner (19:00-19:30) – 150-200g salmon or atlantic mackerel, vegetables with a bit of virgin oil
Thursday
Breakfast (8:00-8:30) –2 boiled eggs, 7tbsp of oatmeal with water and 1tsp honey
Lunch (12:00-12:30) –150g chicken breast, 200g boiled potato, cabbage and carrot salad or bean salad
Snack (16:00-16:30) – 200g low fat cheese, 200g apple
Dinner (19:00-19:30) – 150-200g chicken meat, 200g green salad
>>39690302
>>39690305
Friday
Breakfast (8:00-8:30) –2 boiled eggs, 7tbsp of oatmeal with water and 1tsp honey, 200g low fat yogurt
Lunch (12:00-12:30) – 300-400g of favorite meal or soup + 2-3 slices whole grain bread
Snack (16:00-16:30) – 30g almonds, 200g apple or kiwi
Dinner (19:00-19:30) – 150-200g salmon or atlantic mackerel, 200g cabbage and carrot salad
Saturday
Breakfast (8:00-8:30) – 80-100g low fat cheese, 2 toasted slices of bread, tea
Lunch (12:00-12:30) – 150g chicken breast, 200g boiled potato, cabbage and carrot salad or bean salad
Snack (16:00-16:30) –30g almonds, 200g season fruit by choice
Dinner (19:00-19:30) –3 boiled eggs, 200g vegetables with a bit of virgin oil
Sunday
No meat day. Only fruits, vegetables, nuts, seeds, more water. Olive oil is allowed in salads.
I'm assuming this is a weight loss plan?
If it was me I would get rid of those simple carbs such as bread and the fruits and swap it for more healthy fats from things like avocado and more nuts.
There is absolutely no reason to have stupid shit like low fat milk and cheese, these sorts of fats are essential and fat from things like avocado actually help with weight loss.
If you want some carbs in there have some sweet potato or something along those lines.
protein seems okay for muscle synthesis, just up those healthy fats and get rid of low fat stuff
im a titcow and i want to lift and be around ~20-24% bodyfat. Is that enough to keep my boobs? im chubby so idk if ill lose them
Tits or GTFO
Thats not a question anyone can answer, just do it and realise its okay if your tits aren't so big anymore.
>>39690211
its not ok
who wants to be average or even small?
Ok /fit/ I need your help. When I was 16 I wasn't getting enough testosterone, so my mother decided to get me progeneolone supplements to ramp up my testosterone levels. She didn't know that it actually increases female hormone levels while reducing male hormone levels. I took it for about a month and started to grow man tits, so I kept taking them. when I finally looked up what the fuck I was taking I got so damn pissed. I think it stunted my height and penis growth. now I'm 19 and just starting to hit the gym regularly. Is there a chance to ramp up my testosterone levels and make my dick grow before it's too late? Will exercise even help at this point?
Self-bump for help.
>>39690157
>Eat at least 6 whole eggs a day.
>Eat beef often.
>eating broccolli and avocados and olive oil raises test too
>Do mostly heavy compound exercises for workouts.
>Socialize with women more, or brawny bears if you've gone homo.
>buy a good penis extender and wear it for an hour or more everyday
>I'd only suggest whey and maybe creatine for supps but food works best
>>39690157
>She didn't know
Are you sure she didn't do it on purpose?
I go to an LA Fatness and not only are there hundreds of people cycling through the weight room a day, there are zero towels or sanitzing wipes or bottles anywhere. It's a fucking AIDS factory and I can't take it anymore. Is it acceptable to get gloves just so I don't have to worry about it so much? Are there different types of gloves? Something like these appeal to my /fit and my /fa sensibilities. Or are gloves just a meme?
Also, what do other people do to not get diseased at the gym?
>>39689944
"If you insist on using weight-lifting gloves, make sure they match your purse"
t. Mark Rippetoe
wear surgery gloves and a mask like youre in chinea
I also go to an LA fagness but gloves are out of the question. My gym has equipment cleaning fluid and hand sanitizer at least so I just get some paper towels and wipe shit down if it's particularly bad. Maybe bring you're own towel too.
How do I stop having nightmares?
>>39689896
ZMA
Never sleep.
>>39689951
this
I turned 18 a couple months ago. I don't feel like a man yet and I am under developed at 5'9 160 pounds. I started lifting 2.5 years ago. I am currently cutting and have lost 50 pounds so far, I am now around 15% bf. For the time I've been lifting, I can't help but think I failed to make the progress I should've made in 2.5 years. Alot of females at my school dig muscular athletes who are much taller and masculine. My voice hasn't changed since I was 13 and I only see veins popping out my bicep when pumped. I am worried this is the end of my growth and that I won't physically mature anymore, I hardly have any facial hair. There's people at my school who compete in bodybuilding and the record bench is 405lbs. Have I failed myself in the 2.5 years I've been lifting? Or do I lack testosterone?
>Arms: 15.5in
>Shoulders: 49in
>Chest: 40in
>Quads: 23in
>Calves: 15.5in
>Neck: 13.5in
>Forearms: 11.5in
>Wrist: 6.5in
>Bench: (during cut) 185x5 (pre cut) 225x6
>Squat: (during cut) 225x5 (pre cut) 275x5
>Bent over row: (during cut) 185x5 (pre cut) 225x5
>Overhead press: (during cut) 135x4 (pre cut) 160x6
>>39689837
chill the fuck out bitch. your test might be on the low end, but give it time. when I was 18 I looked like I was 14 no joke. couldn't grow any facial hair, 130lbs, blah blah blah. now I'm a fucking asian dude driving a Ferrari selling my patented wealth system on tv at night. you want be big man? haha look at me, I big man. you give money, I show you how be big man.
>cutting before 20
Lol you've basically guaranteed you'll be a manlet.