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>crtl+f
>No transformation thread
Lets change that. 2.5 years 180 in both
48 Posts / 10 Images
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>>38014992
nice job m8
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>>38015023
Thanks m8y.
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good job but cant you use the cbt?
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Visible abs at 21% bodyfat?
Anonymous
2016-07-22 18:01:17
Post No. 38014902
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My bathroom scale says my bodyfat % is 21-22% at 79 kgs(183). But I can flex a six pack. Is that normal at 21 % bodyfat? I'm just wondering if that I'm really at 21% bodyfat or that's just how my body is.
I've lost hella lot of weight since last summer(i was about 115 kgs).
21 Posts / 2 Images
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>Keyword: Flex
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>>38014902
>
so Louie C.K got cucked?
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>>38014913
he's always been cucked. He's light skinned Mexican though so the muzzies and the beaners cucked his gene line for centuries.
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6 years with the same shoes for my running sessions. Should I buy a new pair?
Pic related.
26 Posts / 8 Images
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damn bruh you got classic pedophile 9s?
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>>38014868
>damn bruh you got classic pedophile 9s?
First time that I hear this.
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test
Anonymous
AMA lifters and runners! 2016-07-22 17:51:42 Post No.38014802
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AMA lifters and runners! 2016-07-22 17:51:42 Post No.38014802
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Both lifters and runners should ask questions.
Have been living on sub 1500 calories for 6 years. High protein high fat low calorie. I am a competitive runner and have been able to avoid eating 7k-8k calories like my competitors for years. I am 10% bodyfat and 20 pounds heavier than anybody I run against. 6ft 165lbs.
Go ahead, ask me anything. What I've done has programmed my body to really be efficient with nutrients, I get multiple times more power from 100 calories than a normal person does thanks to my training. I run middle distance.
1500m: 3:37
Mile: 3:58
2k: 5:01
5k: 13:52
10k: 28:32
Inb4 weak faggot my squat is 405lbs and you would call me a "skelly".
If you aren't forcing your body to get a higher percentage of energy per calorie you are fucking up.
42 Posts / 4 Images
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Ok then. How?
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>>38014802
So what do you eat in an average day?
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wow great thread
Anonymous
Routine inspection thread 2016-07-22 17:47:03 Post No.38014754
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Routine inspection thread 2016-07-22 17:47:03 Post No.38014754
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Routine inspection thread
Anonymous
2016-07-22 17:47:03
Post No. 38014754
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What do you think of my routine /fit?
PPLxPPLx
PUSH:
Bench: 3x5
OHP: 3x5
Lateral raise: 3x8-12
Cable flies: 3x8-12
PULL:
Chinups: 3x5-8
Close grip cable rows: 3x8-12
Curls: 3x8-12
LEGS:
Squat: 3x5
Deadlift: 1x5
Ab isolation machine thingy: 3x8-12
anything I could improve?
14 Posts / 2 Images
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Is there a lifting routine I can do every day so I stave away my crippling loneliness?
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>>38014925
3x5 masturbation reps
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>>38014754
what the fuck is up with almost everyone having these short ass routines, how the fuck are you satisfied after 3-4 exercises
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Is your woman an apple?
31 Posts / 8 Images
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Personally I blame the synthetic estrogens she's been pouring in since 14years old but mine is a total hourglass. Never gains a pound on her belly, all straight to her boobs thighs and ass.
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>>38014766
>blame
That's the dream desu
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>>38014749
Pear as fuck
>she tried to tittyfuck my last night.
>tried
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>55 minutes on rowing machine
>80 minutes walking
>myfittness pal says I've burned 1150 calories
What the fuck, that can't be right, can it? Pic related
27 Posts / 6 Images
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>>38014730
If you can go 55 minutes on a rowing machine, you're either a monster or you aren't using it correctly.
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>>38014976
I think the resistance on the rowing machine was fucked, so I put down mod effort, I did 10k if that helps
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>>38014976
:^)
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Do I look like I lift
12 Posts / 2 Images
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>>38014501
You look like you lost a significant amount of weight. It doesn't look gyno as much as loose titty skin.
Congrats on your weight loss btw
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You look like the average numale.
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you know you don't
stop shitposting and get to work
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hey /fit/ what's wrong with my form?
thaaaanks
22 Posts / 3 Images
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>>38014271
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>>38014271
Arms going too far back, bar doesn't have a straight path.
It sbould only be going up-down, in a straight linE. For you you're going kind of around your head then far back.
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>>38014297
this tbqh. just go to youtube and watch those buff dudes or bros or whatever. THey have good form videos.
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>he uses the word breh
>mfw
You're not cool, you're not funny, you're pure cancer and sounds like you breath from your mouth while having both asthma and autism attack simultaneously
22 Posts / 5 Images
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breh
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whatever you say bro
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>>38014266
>mfw breh
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Can I instead of taking Caffeine Pills just swallow Coffee beans?
no memes pls
19 Posts / 1 Images
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>>38014222
Why would you want to consume more calories than needed though? Just get pure caffeine pills, they are cheap and plentiful.
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Are internet strangers the best place to find an answer to this question? No. But I think you know that, and you're just here to shitpost. So kys
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>>38014222
>septum piercing
Fucking nasty
why do women do this, it instantly degrades their attractiveness by 5 points. a 10 becomes a 5, a 5 becomes a 0.
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>Listen, I take cold showers. It's what I do.
30 Posts / 18 Images
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>>38014095
I take cold showers because it's 102 freedom degrees outside
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>>38014126
How much is that in non-subhuman?
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>>38014095
>Look you little beta, I read Greek philosophy. It's what I do. They are shredded warriors and are smarter than you could ever dream of being. I also listen to metal and pretend I'm a mighty warrior going to battle when I'm in the gym. It's what I do.
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How do I get this body? I'm at 6'3 178 lbs.
GET ME TO THIS BODY FIT
15 Posts / 2 Images
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Smoke good eat good lift good
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>>38013994
>6'3
start from cutting your legs in half
then lift and run a few basic cycles
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Are you saying you want HGH gut? Because that looks like HGH gut, bulging and not really looking shredded? Am I wrong? Well if I'm not, and If that's the case anon, go do some HGH, lift, etc. and you'll be gucchi.
Hey /fit/
I've just started lifting a week ago.
How the fuck do I avoid arching my back like this during OHP. I think this degree of arching is a problem (correct me if I'm wrong).
I am squeezing my glutes.
34 Posts / 7 Images
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>>38013820
The bar is not in the right place at the top of the lift, the bar needs to be over your head, not your shoulders. Hence the name overHEAD press.
The arch isn't too bad, but i recommend watching some videos on OHP form so you don't fuck up your rotator cuff
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>>38013863
So that amount of arching isn't the end of the world? Could / should my back still be a bit more straight?
Thanks for the advice I'll keep an eye on bar position.
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>>38013820
Do shoulder dislocations every day. https://www.youtube.com/watch?v=33P5AI27eiU
I don't know why he does them so fast in the video. Choose a width you can keep your arms straight in throughout the entire movement, and work on moving your grip in. Also do them before you bench and OHP. You can use a rod, band or even a t-shirt, but a rod works the best.
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Is the Rower Machine considered simply cardio?
I do 2,5-3 km / 10 min as a warm-up. But it seems to get my back.
Can we consider it a muscle growth excercise as well, if done as intense as I do it ?
Any pros/cons from the other basic cardio like bike/treadmill?
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>>38013746
Depends on the level of resistance. You can definitely increase muscular endurance by rowing (it has helped my deadlift and power clean noticeably).
Rowing is better than any other form of cardio that only uses one muscle group (eg running: legs) as you're hitting your vo2 max harder while doing less work
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Rowing is actually God Tier for cardio. 3k in 10 min as warming up is actually pretty damn fast.
'We' measure in time to finish 500m. Your 3k in 10min equates to 1m40s per 500m. It kinda depends on the stroke rate but warming up should only be like 20 strokes a minute, not 30+ like most people with bad technique do.
Rowing is really most about technique and endurance. If you do it properly, you wont get injuries, if not: you probably will.
Rowing also is much harder mentally, as it's boring as fuck and you have to start a sequence over and over again.
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Unrelated, but if I got one of these for my apartment, would there be a lot of noise generated (not only through the fan, but through the vibrations carried from the frame to the floor)?