Archived threads in /fit/ - Fitness - 8686. page

File: image.jpg (96KB, 736x902px) Image search: [Google]

96KB, 736x902px

This is a workout for awsthetics. PPL means Push Pull legs. Goodluck and may your atsthetics be with you
Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]

File: IMG_20151108_161438.jpg (446KB, 1944x2592px) Image search: [Google]

446KB, 1944x2592px

Ok /fit/ here's the plan:

>6ft 1in
>251 lbs
>21 years old
>Video Game Developer

At my work they a small but seemingly respectable gym, I'm going to start going to work 1 hour early. My plan is to skip breakfast (as I've done for years), then run/jog on the elliptical for 20 mins. That's just my starting time, my plan is to increase that by 1 min each day. Then in the cafeteria they also have a pretty large salad bar that I usually eat from. All veggies and some grilled chicken,with olive oil and vinegar. This will be my lunch every day. Then for dinner it's pretty much whatever I want, within reason, I'll obviously will be trying to make healthy choices but I may have pasta or a burger or something. Just no pizza or fast food, or actual shit.

What I need form you guys:
How would you guys change this up, given my scenario, the schedule I've given is pretty strict. But I need advice on what to change. I just broke into the Games industry, and I'm addimenent on growing and learning as a developer. With that being said (I know this is going to make you guys cringe), but I just don't have time in my life to learn about fitness like you guys. I need a schedule that I can follow like a zombie. The goal here is to lose weight. No muscle, just weight loss. I realize that I'm not being a perfect fucking workout machine like you guys, i just want realitivly fast weight loss, but it's important not to push myself to hard, or else I'll get burnt out.

Hoping you guys can tone back on the trolling here, frankly, I need help and 4chan is the only place I can talk to people about it anonymously. Thanks guys.

File: 1422110048486.jpg (31KB, 399x388px) Image search: [Google]

31KB, 399x388px

>failing your very last rep of OHP

File: image.jpg (26KB, 512x288px) Image search: [Google]

26KB, 512x288px

/fit/
What do you think about planks?

File: image.jpg (124KB, 734x571px) Image search: [Google]

124KB, 734x571px

How much weight of squats do I need to highbar in order to get thighs as thick as this grill as a man?

File: 1351741874553.gif (499KB, 245x240px) Image search: [Google]

499KB, 245x240px

Mirin stories time.
>At frat party
>running around the place having fun, talking to people and just generally not giving a fuck
>get talking to a girl, 7/10 ass as fat as anything I've ever seen
>She 'accidentally' touches my ass and then stops and gets a good handful and says 'oh my god it's so firm!'
>t-thanks rippletits
>end up making out with her in a bathroom, she takes my shirt off and just says 'holy shit'

Also

>hooking up with a different girl
>finish sexytime and stand up to put the condom away
>she says 'you should just never wear clothes again, anon you look too good'
>feelsgoodman.png

File: hotp.jpg (465KB, 536x536px) Image search: [Google]

465KB, 536x536px

Can you get fuckin jacked on hot pockets?

File: tumblr_liqkf1xF0V1qef8qg.jpg (39KB, 330x476px) Image search: [Google]

39KB, 330x476px

If I ate this will I die?

File: Optimized-20151130_195051.jpg (492KB, 675x1200px) Image search: [Google]

492KB, 675x1200px

so I'm unhappy with my body for obvious reasons. I'm still a novice at lifting (2-3 months in), and have seen improvements. I want to lose most of this fat but my muscles are kind of twinky, so I'm at a crossroad. basically my question is, can I gain any mass at a 500kcal deficit? is it possible with a strict lifting regimen and shit tons (upwards of my bodyweight in grams) of protein? or should I eat at maintenance? no, I'm not going to bulk. please help this poor anon and give any tips that aren't in the sticky

>5'9"
>160
>18 y/o

>6 days a week+cardio (inconsistent, getting better. going to start doing it actually at the gym since it's cold outside)
>ABCABCx
>A=back+bi, B=chest+tri, C=legs+shoulders
>pathetic 2pl8 skwatt
>pathetic 125 bench

reorganizing my diet as well, can post it if requested

File: vitamindsupplement[1].jpg (64KB, 569x479px) Image search: [Google]

64KB, 569x479px

ive acquired a deficiency of vitamin D. I was feeling weak as fuck, my muscles were getting sore from doing minimal movements and now I am recovering, taking supplements and shit. The thing is, it seems that recovery takes some time, its been two months already, im not feeling 100% better; and i cant lift the way I could 4 months ago.

I live in a tropical third world country so the doctors here do not have any experience with vitamin D and they all give me contradictory instructions.

has anyone here had a similar issue? what exercises could I do until I get better?

File: narrowvswide.jpg (266KB, 2018x1311px) Image search: [Google]

266KB, 2018x1311px

Hey /fit/

I've seen this image on reddit, inb4 HURR DURR REDDIT, and got pretty curious. How can your training affect if you will get narrow or wide? Is this based on how many reps or what?

File: 43265362.jpg (37KB, 498x597px) Image search: [Google]

37KB, 498x597px

>tfw eating has become a chore

File: 315_LIGHTWEIGHTBABY.jpg (48KB, 1188x675px) Image search: [Google]

48KB, 1188x675px

Form check pls
I lift my heel a little bit at the bottom any way to stop that?
https://www.youtube.com/watch?v=HWoxhQEOLuY

File: Muscle Milk.jpg (67KB, 500x500px) Image search: [Google]

67KB, 500x500px

Whats your choice of post-workout drink /fit/? I drink pic related, it's pretty tasty which is all I care about really.

File: FB_IMG_1449024748812.jpg (41KB, 817x817px) Image search: [Google]

41KB, 817x817px

Hey guys 6'2" 320lb fat fuck pretty much. Too poor for gym. Going to stop eating fast food, going to start drinking water.
Any exercises you got for me? Or should I just run till I puke?