everyone knows the repeated "squats and oats" "fage(t)" and the brown rice/chicken/broccoli cornucopia, but are there any /fit/izens who come from different countries and backgrounds who know of foods which are considered /fit/ (or just "health") foods which aren't particularly well known outside of your culture?
>>38089012
I love me some buckwheat as well famalam. As does everyone in ex-soviet world I guess?
>>38089012
Beheading and tacos vamos!
>>38089012
Not Korean, but the purple Korean rice
i don't think i'm capable of loving someone
Just love The Barbell Anon... just love the Barbell.
>>38088871
I think you are
>>38088871
>>>/R9k/
I was doing some stretches and suddenly the base of my spine started to hurt, like it was being thorn apart
Now whenever I do a bowing motion it hurts in a really weird way, it's hard to describe but it's like my spine is made f string and the strings are being stretched
Help fit, I don't wanna lose the movement of my legs
serves you right squatter
>>38088747
What does one thing have to do with another?
Can you feel the pain shooting down your legs
Why does /fit/ hate planet fitness? I get that if you're serious about mad gains then it's underwhelming. But if you're a current fatty like me it's a cheap gym with plenty of machines to make you nonfatty. I just want to lose weight.
>no didlys
Ok fatty make sure you attend all the free pizza days so they can keep you on the hamster wheel of no results
>>38088690
>I just want to lose weight.
Gl losing weight with bagel tuesdays and pizza fridays or w/e stupid shit they do.
>tfw you just ate a 1,010 calorie burger in 10~20 minutes
Anyone else never gonna make it?
You can burn those by running 10K.
Will you fight, or will you perish like a dog?
I ate over 5000 calories today in the form of arbys, cookies, reeses, an entire large pizza, deep fried chicken fingers, fries and bleu cheese
then i went and threw up a good portion of it on front squats baka
least there's no more shitty food in the house and i'm too lazy to go buy more so the next week is all clean baby
That's a strong bulk my man
Hey /f/it I was wondering if you guys had any reliable sources for nutrition facts? Besides the labels. I work as a butcher and my tdee is 3500-500. So I'm siting at 3000 calories and I need 424 grams of protein correct? Also food tips and advice would be appreciated. I'm having trouble calculating stuff
>>38088589
Bump
>>38088589
People here seem to use myfitness pal. I prefer calorieking because the calculator is more intuitive if you're cooking yourself in my opinion. For the labels, it's supposed to be accurate. In any case you'll never be 100% accurate, cause labels are average numbers, your cooking can reduce a bit the macros... What matters is that you calculate everything as best as possible, and uses always the same numbers for a given food. Then, adjust your calculated calorie intake depending on your weight loss progression.
>>38088707
I've seen alot of sources give different numbers for 4oz chicken breast boneless skinless. 4oz=184cal,34.45protein?
>blood results came back from the doctor
>everything looks fine, except Vitamin D was critically low at 19
>probably been deficient for years
so how do I up these values? Thinking about taking 10 000 IU Vit D3 daily for 6 weeks surely will give me a good boost to the better 50-70 levels? And then following it up with daily 5000 IU to maintain those good levels?
Tell me the good way to go about this, lads. Keep in mind i live in a country where it's overcast most of the time, and rarely sunny or hot.
>your ps3 broke
>no more Demon's Souls for you
Fuck, why did third suck so much.
Careful not to up it too much
>>38088581
Supplements wont help, just taking it in pill form makes it hard for your body to process. Going in the sun is one of the best ways. If you're pale, which if you liflve in overcast you likeky are, it shouldn't take much sun
Hey /fit/
What are some good alternatives to running? I've been doing some Tabata circuits, and they seem to work fine, but I want to diversify my training a little.
>inb4: cardio kills your gains
>inb4: hurrr durr sex hihihi
>>38088462
Cycling, swimming, rowing are all good
>>38088462
put your car in neutral and push it around
100% serious
Biking is nice
Alright lads, so my ribs are pretty fucked. They flare out to much, they cave in (pectus evactum) which can't be seen that well in the picture but its not that severe it just bothers me that because of it I can clearly see my heartbeat around my sternum as something pops in and out with each beat, and its been said that my ribs come too far down my body. I'm wondering if anyone knows of exercises or anything else that I can do that will help with flared ribs (reducing them in anyway). At this point I'd honestly get a friend to smash my ribs with a cricket bat then wear a compression brace and hope that they'd fix to look normal, but i don't have any mates (you guys are the closest things i have). As well as this I have (a bit of) gyno, it doesn't look too bad in the picture 'cause its pretty cold and they're currently hardened up but I'm thinking of going to the Noa Clinic in Poland to get them chopped off but so if anyone has any experience with this then please let me know if its worth it since I've hated my puffy nips sticking through my clothes for many years now. I know I'm /nevergoingtomakeit/ and be aesthetic as fuark but I really want to be able to comfortably wear a t-shirt. Thanks.
only lifting can save you. (no you cant change bone structure a.k.a. your ribs/chest dumbass)
>>38088439
I understand I can't alter my bone structure I was just wondering if there was something I could build upon to make it look less obvious. So how can lifting save me if I'm fucked?
is this you?
Opinions on anabolics? I'm sort of new to this and a guy at the supplement store just tried to sell me on a bottle of s roid anabolic. $99.99 for the tiny bottle. Is this a good deal or is it junk?
is there any such thing as an oral hgh product that improves sleep and possibly muscle growth or does everything have to be injected
i'm mostly just wanting to improve recovery via better sleep and i already have a good diet but it's not enough. i refuse needles and won't read your "logic".
>>38088413
mk-677
>>38088331
Junk. If you want to get into the steron game you should just get some test.
What's the best way to make chicken breadt tasty?
>>38088301
Cook it
>>38088301
Fucking just buy random spices and sauce and go to town
>frozen chicken breasts
>adobo seasoning
>bake at 400 for 30 minutes
How silly 1/2/3/4 is for aesthetics?
>OHP
Easily replaced by lateral raises to work medial deltoids, and face pulls (or other p. delt work) , plus any pressing work you do for chest will work for a. delts. There is more ROM with DB OH press. It would be much superior, for aesthetics, to focus on DB incline bench, lateral raises, and rdf/face pulls. Boulder shoulders ftw.
>Bench
It's amazing how easily the standard bench can be replaced with DB bench for that superior ROM, feels good man. Also, while I didn't want this to become a "political" discussion, it's worth noting that MANY master barbell bench pressers seem to be against the standard chest fly, sort of like how many powerlifters are against a man doing a simple 1-2 sets of curls for some bigger biceps. This never made any sense to me. Add some flys for reps and your chest will thank you.
>Squats
It's not easy as easy to dismiss the standard barbell squat as it is for the other three 1/2/3/4 lifts - in fact, i won't. I will, however, say that it is vastly overrated - particularly as a glute builder. Hip thrusts are easily superior in that regard. Also, overrated in the hamstring department as well... for some reason, folks seem to think low-bar squats are some magical hamstring builder - they're not (see below).
>deadlifts
Anecdotally, it's worth mentioning that we all "know a guy" who is older and built/jacked that doesn't even know what a deadlift is. That is, we know anecdotally the DL is not required for aesthetics in the least sense. Scientifcally, however, it much makes so much more sense to do RDLs rather than standard DL's. These are superior and safer to standard DL's and do not require 100's of lbs to do, making it better for your knees and lower back. Adding leg curls will only top off a hamstring workout.
TL;DR
OHP < Incline DB Press
BENCH < Flat DB Press
Squat - Overrated, can be easily replaced depending on what muscle you would like. Good for quads.
DL < RDL
>>38088190
I'll take the bait.
>more range of motion with DB shoulder press than OHP
Touch your fucking collarbone. This one is probably the most easily replaceable one, but you should still do some sort of vertical pressing.
>DB bench superior to BB bench
Once you actually start moving a decent amount of weight (more than your lmao1pl8 max) it becomes difficult to get the DBs into position to start. Furthermore, you cannot progress in weight as easily with DBs as you can with a BB.
>Squats and deadlifts
You've obviously never ever done either of these lifts properly or know what the fuck you're doing with your form. Both work your entire lower body, and your posterior chain in a way that you need multiple other accessory exercises to even come close to replicating. Even then you won't be able to replicate the natural testosterone boost you acquire from doing these movements.
Now, I'm not saying, "Do only these lifts and no accessories," but any lifter, especially a new lifter should make these four lifts the core of their workout routine, and seek to progress with them. If your numbers go up your strength goes up. If you get stronger you can move more weight and do more work. If you do more work you do more volume. If you do more volume, you get bigger.
I came here to say that flys are a meme.
>>38088268
>You've obviously never ever done either of these lifts properly or know what the fuck you're doing with your form. Both work your entire lower body, and your posterior chain in a way that you need multiple other accessory exercises to even come close to replicating. Even then you won't be able to replicate the natural testosterone boost you acquire from doing these movements.
Shit, you beat me to it. I'd still like to put some emphasis on there:
Just the increase in testosterone you get through complex compound movements is immense, OP. So in case you are not roiding, you are basically giving away free gains on a statistically significant level.
If you do roid, then you should take into consideration all the additional muscle groups (especially in the core) you work out by doing free weight compound exercises like squats and deadlifts. A well-developed core achieved by just these two exercises is a bonus in multiple ways: to replace that full core workout with isolating exercises would be a pain and rather complex. It also adds to a general aesthetic (balanced) physique. and, what's most important, it keeps you from getting injured. Now I know that this is a circular argument, as your chances of getting injured while doing simple isolating/machine exercises are considerably smaller than when doing compound movements. But it could be that you use your body to do some strenuous activity IRL, like help a girl carry a new fridge into her apartment - then it matters a lot. It also matters for posture and the development of postural defects, which directly affect your main goal, i.e. aesthetics.
>have wide hips
>a guy
I really fucking hate my wide hips.They look so fucking bad and feminine, it really make me fucking kill myself.I thought it was only fat at first but after some time of working out, it still looks the same.Is there anything i can do to fix this and acquire more of a manly figure or am i doomed to stay like this?
tfw wide hips and large adonis belt. still got some fat to lose but its not looking good. im with you bud
>>38088128
bulk hard
>>38088128
pic pls bby i want to know im not alone
How do I get motivated?
How do I overcome that feeling of giving up?
How do I fight that shitty inner voice?
I'm finding those videos of motivational speeches pretty good, those niggas screaming at you literally recharge my motivation batteries.
I'm planning also printing a photo of a 10/10 old classmate I found yesterday on facebook by accident, she's now my goal, even if I don't give a shit about her.
>>38088119
Fuck Cassius Clay. His comments and views on mixed people like myself will never be forgotten. He can take his black purist bullshit straight to hell where he belongs.
>>38088161
I don't give a shit about american politics because I don't live in that shithole.
fuck off to pol faggot.
I just want to look like Conan.
Who do you follow on Instagram to keep you motivated in between sets & why aren't you following her, the Aussie goddess of body weight exercise & clean eating?
>>38088050
Bitch needs to eat, that's why
Literally why?
>>38088050
>the goddess of body weight exercises
>has no muscle mass at all
laugh out loud