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I need help making a diet plan. I've been hitting the gym rigorously for 2 years now lifting and doing cardio, yet I'm still fat and I know why...
All I enjoy eating is burgers, fries, pizza, cheese, cheese and more cheese! Heart disease runs in my family and I can feel the food making me feel run down, but I haven't changed it yet.
So I need some help making a diet plan. Today all I've eaten is honey nut cheerios with almond milk (apparently the way they pasteurize cow milk makes it toxic for consumption) and I just had an egg sandwich for lunch. But I need to start eating VEGETABLES or I'll stay a fat fuck until my heart gives out
pic related, I'd literally get a 4 by 4 with animal style fries and eat it like it's no problem
I'm ready to change!
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>>42518816
>3x3
>animal style fries
Fug
Also I didn't read your thread
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Make your own plan first, put in some fucking effort.
Then go to /fat/and ask for advice.
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>>42518816
>3x3
>Not 4x4
Its like that person doesnt want to make it
Anonymous
What does /fit/ think of Muscle milk? 2017-08-15 09:09:56 Post No.42518778
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What does /fit/ think of Muscle milk? 2017-08-15 09:09:56 Post No.42518778
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What does /fit/ think of Muscle milk?
Anonymous
2017-08-15 09:09:56
Post No. 42518778
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I'm looking to get some gains and my friend says he has gotten good results from this product
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>>42518778
It tastes really good. Has some vitamins and seems kind of healthy.
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fuck off muscle milk shill
powder is never as good as real food
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>>42518863
Muscle milk makes a solid form of muscle milk? What is it made of? Corn husk?
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>He doesn't listen to the Bhagavad Gita Audiobook while lifting
https://www.youtube.com/watch?v=PC0FW407FVs
Do you even want to make it?
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>>42518729
>that pic
Goddamn, no wonder indians are all fucked up about their own race.
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>>42518729
Praise it brother
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How does sleep work ?
if I have an amazing workout but sleep 0 hours, do I even make gains?
If I sleep 6 hours, then take a nap for 2 later is that fine?
How many hours is needed to recover,
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u have to sleep
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>>42518719
kys and sleep forever faggot.
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Sleep
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>guys i made a NOVICE routine
>so it's Stronglift 5X5, but i added enough accessories to have you stay 2 hours at the gym if you want to complete it.
i'm sure this is just what novice need, to spend half of their day at the gym
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>>42518669
How much rest between sets?
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>>42518705
5 reps exercices if done with the correct weight need you to rest at least 5 minutes if you want to progress / complete the sets
Anonymous
Weird fitness development in friend? 2017-08-15 08:58:00 Post No.42518616
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Weird fitness development in friend? 2017-08-15 08:58:00 Post No.42518616
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Weird fitness development in friend?
Anonymous
2017-08-15 08:58:00
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/fit/, help me with a mystery.
> Have friend who wants to get in shape.
> 5'10, 220 pounds, M, works in a kitchen, definite endomorph.
> Take him to the gym with me, get membership set up.
> Can squat and deadlift in the 250-320 range. Think this won't be so bad starting.
> Can't bench past 90 pounds. Expected for beginner.
> Somehow OHP is at 75 pounds. That's a weird ratio.
> Go on a run, tell him to quit when he can't run anymore.
> Somehow keeps going for an hour.
> Next day take him swimming to see if he'd prefer it for his joints. ( He didn't complain about running but I was thinking about him being a fatass. )
> Eventually just stops because he doesn't see fatigue coming any time soon.
> Look at his diet. He eats healthy by any standard, just shitloads.
> Explain CICO, he doesn't get it at first.
> " But anon, if I work hard enough does that really matter? I'm not eating bad food. Can't I just work harder? "
> Nigger you already work 13 hours a day calm down.
> Tell him he's arguing with thermodynamics.
> Somehow he understands that immediately.
> Do observation for a week before telling him to cut.
> Nigger was eating 5-6000 calories a day.
> In actual, real fucking food.
> He's cutting now.
Essentially what I don't understand is how a complete beginner can lift so heavy in some areas, but also have that OHP/Bench ratio, and how the fuck a fatass like that can run/swim like that.
Seriously fit, what on earth conditions someone like that?
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>>42518616
Endurance of some kind.
IIRC, there's three kinds of muscles, one is explosive, another is autisitic-explosive, and the last is built for endurance.
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>carries excess weight
>has above average untrained lower body strength
shocking
and you use your shoulders more than your pecs on a day to day basis, bench is not a natural movement at all.
his OHP/ bench ratio will even out quickly
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How does it feel that Jason fucking Genova has a lower body fat percentage than most of /fit/
He's currently got down to 11% yet still looks weirdly pudgy and out of shape
Here's the most recent Janoy video training with Coath Kara
https://www.youtube.com/watch?v=xOW2BCGNuz0&t=400s
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Neck day theory confirmed
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>>42518605
Coath Karen panty sniffing crew checking in.
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How can tone my triceps like the guy on the right?
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trashcan flips
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punch /pol/shits 5x10
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5x1 basketball games a week
10lbs of chicken a week
gym routine you learned in prison
west african genetics that keep you at low bodyfat
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Question regarding olympic weightlifting, I follow glenn pendlay routine, and im wondering, when I do a hang clean, do I catch it in a squat position, or quarter squat ? And what about the clean n jerk, squat or squarter squat ? Or is it up to me ? Thanks
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Power clean = above parrallel
Clean = full squat
Just do a clean as it allows more weight and is more applicable to OLY lifting
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What routine can I do to prevent (pic related)?
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Shit if I knew that I wouldn't be here. Maybe if you get super swole and strong you can give people advice at your gym and help with their workouts.
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how much does range of motion matter for deadlifts
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what matter is the joint angles. A quarter squat is easier because it avoids the hardest part of the motion
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here is one ANECDOTAL evidence
sumo versus conventional didn't matter one bit for size gains, my back only get bigger and more aesthetic once I started getting serious about chin ups and rowing movements. I had been doing sumo for a while because it didn't bother my low back, but now I have a bit of knee pain from it, so I've just been sticking to light SLDL so I can keep a nice neutral lumbar.
I don't know how long I'll keep doing deadlifts seeing as how I don't have an interest in powerlifting.
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>>42518118
Doesn't matter. Nothing you do matters, you'll still snap your spine eventually. Don't do memelifts.
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Is this what Peak Performance looks like?
Is this the natty limit we can all strive for?
Best proportions I've ever seen.
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No one will understand this very soon
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So, are squats supposed to make walks less tiring?
I live in a mountainous country and just to go to work I have to walk through some very harsh shit that's like 40°. I've been doing this every day for two years and it still tires me out like hell.
So, I suppose getting bigger legs will make that actually easier and less tiring?
t. stopped lifting some years ago
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>>42517912
mark ripetoe would agree
I dont know
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>>42517912
It won't make it easier. More walking and running will make your walk easier.
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...stop bumping your own thread
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Not yet. I'm giving it 2 more days.
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Is it real?
I want to fast for the next 2 weeks to lose some weight. Why can't women shut the fuck up about yoyo effect when asked how much can I lose? How am I supposed to gain weight afterwards when the callory intake will remain low? What excercises can I do while starving? They can't be too hard. I won't have any energy.
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the 'yoyo' effect occurs because your body thinks it was (and actually was) starving and will just convert new nutrients to fat.
just eat a deficit you fucking mongoloid its not hard.
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>>42517839
>>42518639
Ignore this fag. I have yet to see any real evidence of The yoyo effect.
I just came off a 1 week water fast and boy did it suck.
First off, if you think it's gonna be simple because you don't have to eat then you are in for a rude awakening. You need to supplement properly, and you need to balance your salt. It becomes as much of a hassle as just making food.
Also, most of the weight you lose will be muscle. That shit will go fast. I'd guess something loke maybe 7 days of gains to go in one day of fasting.
Plus of you do the math and say while fasting you'll have a TDEE of 2k, that's only twice as fast weight loss as a normal 1k cut. Actually it's even worse, because you'll lose far less muscle with a high protein 1k cut, so I'd estimate it's like 1.5 times faster fat loss.
In the meantime, enjoy anal leakage everytime you supplement with salt to fight the dizziness and faintness, while having a complete inability to a actually do intellectual activity for more than 30minutes at a time.
You will also feel weak physically, and you'll actually be weak physically.
Do a strict, hard cut with plenty of protein, and you'll hit your goal body much faster (assuming you're not going for trap mode).
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>>42518639
>>42518811
Much of the yoyo comes from gaining water weight after refeeding. Your body will not just start converting all calories to fat, that is a myth that has been debunked decades ago.