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>work sang happy birthday and got me a cake
>actually made me feel good
being a wage cuck aint so bad
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>>42588793
I have always refused to work on my birthday. It's the day my promiscuous mother brought me into a declining white nation and I want to drink away the lack of attention the declining number of people in my life pay to it.
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>>42588793
Who is she god fucking damn
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>>42588890
Some Saudi Princes toilet paper
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After a bunch of research, I've decided to ask what /fit/ thinks about my diet/exercise to help reach my endgame.
Or if it's even really possible in the given time frame.
Overall endgame:
>Endurance and strength to do physical activities as strenuous as rock climbing
>Slim-muscular build. 11% or less bodyfat
>General strength without too much regard to mass
Body:
>5'10, 20 years old
>Wider build
I power lifted for 6 months, eating literally everything in my path.
Upwards of 5-6 pounds of meat a day with double shakes. Lifting every single day.
I took 3 months off lifting/exercise, so I am now fat, but still pretty big.
I started at 220, and have been following the diet and exercise below for 3 weeks. Currently at 213.
Daily diet:
Breakfast - 1 banana (2 bananas on leg days), 180 grams ground turkey
Lunch (post-workout) - 180 grams ground turkey, 1 squash, one tomato, 2 scoop protein shake (50g) with 1 cup of 2% milk
Dinner - 180 grams ground turkey, 1 cup Brussels sprouts (or 1 squash with 1 tomato)
(All ground turkey is cooked in a frying pan and drained post-cooking of greasy fat)
(Ground turkey is sometimes swapped for 180 grams of chicken breast)
Daily Workout:
>30 minutes cardio, at least 165+ bpm
>1 hour of lifting weights for a given muscle group. Groups are in a rotation of "chest/arms -> legs -> back"
>>Sets for all muscles and exercises are 5x10
>>Weight is incremented for each set
>>If failure doesn't occur at 5th set, weight is swapped to the first set's weight until failure.
>Finish off each day with a ~30 minute core workout
Started off not able to finish workouts, but now a days I can bust through my 2-2.5hr sessions each day and skip back to my car.
Workouts will become more strength/mass orientated as my body fat is shredded. Nutrition will also swap with it.
I want to achieve my endgame in 1 year from today.
So now we draw conclusions. What am I doing wrong and what should I be changing to get my slim-muscular, high endurance build?
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>>42588764
>I've decided to ask what /fit/ thinks about my diet/exercise to help reach my endgame.
I think there's too much writing and your pic isn't even interesting. Pic related is what I think you little coon
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1v1 me
Cod 4
Xbox 360
ufomuffins
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Wrong board yo
Word to your mother
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>I'll try 8-12, that's a good rep range
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good thread
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What's the best workout for the outer sweep? I've tried doing leg press but I mostly feel it on my vastus medialis.
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I guess you faggots skip leg day, fucking burgers.
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>>42588709
You don't deserve your own thread. Get fucked yurotrash
sage
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>>42588709
Hack squats
wtf fit only my teres major is growning how the fuck do i target lats
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when you're doing your lat pulls, don't go all the way up on your returns. Keep you elbows bent when you pull the bar down so you're not wasting effort using your arms to pull the bar down, but instead recruiting the larger muscles to pull your bent arms holding the bar down.
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>>42588674
I have high lat insertions so I practically don't have a lat dorsi. Who else here /ShittyGenetics/
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>>42588674
>if only there was an exercise that was so lat specific that it literally had the word "lat" in its name...
Anonymous
Who else Vegan + Fish? 2017-08-22 04:14:17 Post No.42588610
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Who else Vegan + Fish? 2017-08-22 04:14:17 Post No.42588610
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Fish and other seafood are great for you. No milk, eggs, or land meat though like a vegan. Lots of veggies and plant power.
How is this not the top tier diet? Okinawans are basically all on this diet and they have the most people over 100 years of age in the world. Fish and Veggies are good as fuck for you. Don't eat Tuna though. A good Salmon steak is honestly to me much better than a steak now after doing this for 6 months.
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>>42588610
I don't think you're vegan if you eat fish and seafood....
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Me, I guess.
Ever since I was young I couldn't stand eating animal products (except fish). Every time I'd eat meat I'd think "I'm eating a rotting dead body right now". When I'd eat eggs I'd think "I'm eating some female chickens disgusting eggs".
I wish I could enjoy meat like other people as this shit is so expensive.
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>>42588617
That's why I say Vegan + Fish. I'm a Vegan to all the bad animal products. Like red meat and shit. But I eat fish because it's dope.
Pescetarians eat cheese and milk and eggs. That's cholesterol son.
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Is this true? Instead of a 30 min intense workout, should I be doing a 60 min lower-effort workout?
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>>42588575
OP your image literally gave me cancer.
And your workout should take as long as you need to the hit the appropriate volume without injuring or over-exerting yourself.
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Im working out almost 3 hours, what bad things could happen to me?
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>>42588575
This is the kind of shit obese Janice in accounting believes about exercise. Stay retarded, OP
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Holy fuck i've been eating so much white bread all my life, no wonder I'm fat.
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When will they make cute anime girls a reality ._.
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Me2
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This.
Most normal diets around the world today are stuffed to the brim with useless sugars.
Try buying bread without added sugar, it's hard. And I live in europe where the majority of bread is whole grain.
The entire food industry is cancer.
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My gym bro of five years stopped training with out of a dispute we had last week. Wtf do I do now /fit/. I've literally never trained by myself.
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>>42588501
That sucks. You can't resolve it? I actually like working out alone. Other people just get in the way and pull me out of the right mental space.
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>>42588512
>That sucks. You can't resolve it?
Absolutely fucking not. It's related to my gf and he wants me to break up with her.
>I actually like working out alone. Other people just get in the way and pull me out of the right mental space.
We hyped each other up before our lifts. I'm gonna have to do it I guess but it's going to be a bit weird.
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>>42588539
your gf is probably a cunt. listen to your gymbro of five years, dipshit
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Guys you need to start doing neck curls. It completed my physique and now I can't look down as easily like an autist so I have a more assertive posture.
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>>42588412
I started last week but I've having trouble getting past 75-80. I'm hesitant to just push through because its my neck and all. Thoughts or am I just a necklet and just progress more slowly?
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Who vapes when on a cut?
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I vape 24/7.
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copenhagen and black coffee for me
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I've been losing weight be eating less but I notice my arms are still chubby. What work out helps with losing fat there
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>>42588317
GOMAD
Fucking faggot
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>>42588317
fork put downs x f
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>Cute girl walks in at the gym
>Start lifting manually
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>>42588252
>See qt on the street
>Start walking manually
>look like a retard
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Progress thread.
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sick bulk bro, thanks for sharing your pics.
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>>42588225
ur 1rm breh
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>>42588211
How can someone even afford to eat so much to get so fat in such a short time?