Giving back to /fit/

If this thread takes off, I will also post many infographs that I've accumulated.

can i get pics though?? also welcome back

File: 1407283827933.jpg (1MB, 1125x1500px) Image search: [Google]

1MB, 1125x1500px

>>37486641
Give me a few minutes...

File: image.jpg (144KB, 960x720px) Image search: [Google]

144KB, 960x720px

Gonna post a lot from my iPod here. Here's my before pic.
I was probably 5'9, 185lbs.

cmon and post

File: 20160608_163823.jpg (1MB, 3264x1836px) Image search: [Google]

1MB, 3264x1836px

>>37486775
This angle does me no justice. At all. But now I'm 6'0, 190, ~16% bf

File: 20160608_163855.jpg (224KB, 1280x720px) Image search: [Google]

224KB, 1280x720px

>>37486826

>>37486775
Which method did you find most effective for cutting? Starting to think 1000 cal deficits aren't working for my body.

File: image.jpg (206KB, 900x593px) Image search: [Google]

206KB, 900x593px

I'm posting from 2 devices. It sick.

File: 1411826024436.jpg (768KB, 1218x2643px) Image search: [Google]

768KB, 1218x2643px

>>37486867
Depends on your current weight. 1000 is definitely too much though, unless you're morbidly obese, or don't care about wasting away like a holocaust survivor. Stick to 500 cal deficit. It's slow, but that's the key. Make it a lifestyle, not a crash diet that willale you rebound.

I just took it slow; day by day. One day at a time. Does that answer your question?

Pic unrelated

File: image.jpg (222KB, 832x1125px) Image search: [Google]

222KB, 832x1125px

Anyone have a request? I've got nutrition, lifting, routines, cardio, a lot of motivation, and other images.

File: 1407285852651.jpg (112KB, 540x792px) Image search: [Google]

112KB, 540x792px

Any lurkers?

File: 1407580700122.jpg (887KB, 2480x3508px) Image search: [Google]

887KB, 2480x3508px

This'll be my last one unless someone requests more.

>>37487054
lurkin

>>37487171
moar pls

File: 1455636924445.png (270KB, 900x1200px) Image search: [Google]

270KB, 900x1200px

>>37487249
>>37487263
Glad you guys are here.

lurking brah
keep posting

>>37487298
give us your knowledge

File: image.jpg (1MB, 1900x1500px) Image search: [Google]

1MB, 1900x1500px

Requests?

File: image.jpg (298KB, 1920x1082px) Image search: [Google]

298KB, 1920x1082px

Hey you; fatso! You can change.

thanks for this anon

Been here lurking for about 3 yrs now. Thanks op

>>37487339
request for stretching/mobility OP

>>37487396
"What comes around comes around"-
-Jason Genova

File: image.jpg (2MB, 4961x3508px) Image search: [Google]

2MB, 4961x3508px

>>37487411
I'll see what I can do

>>37486644
Do you have these readable or a source?

>>37487498
Aww shit! Sorry. I didn't know. Unfortunately I have no sauce.

File: fun (99).jpg (136KB, 600x800px) Image search: [Google]

136KB, 600x800px

>>37486582
was just about to post something like this.
>tfw you finally made it

>>37487441
Thank you, this is perfect

File: 1416795733696.jpg (158KB, 736x937px) Image search: [Google]

158KB, 736x937px

I searched all over the place. I have no more stretching things (I was never big on those to begin with). Google is your friend for stretching info graphs. This is the closest thing I have, but it is very beneficial and definitely /fit/ approved.

File: 1409112183878.png (543KB, 1320x2992px) Image search: [Google]

543KB, 1320x2992px

>>37487532
> still an autist, but confident.
> mired often
Feels okay man.

This reminds me, I've got some "alpha" behavior stuff if yall want it. It's tough for me to view them before seeing, but here I think is an example.

>>37487554
thanks!

File: 1432590997414.jpg (434KB, 608x4152px) Image search: [Google]

434KB, 608x4152px

Found a stretch image!

File: image.jpg (377KB, 984x1075px) Image search: [Google]

377KB, 984x1075px

Unrelated, follow ianbmccarthy (yes, coath Macthey) on snapchat. He has good advice in short form.

File: image.jpg (145KB, 1000x440px) Image search: [Google]

145KB, 1000x440px

Ill post a few motivation pics

Supplements
What are you taking?

>>37486996
How do you suggest someone cuts? More than 1 pound a week or nah? Ive lost 30 lbs since january but lost some strength as well which i assume means im not getting enough protein

>>37487662
Just like everyone says, pretty much everything is bullshit. We all go through that beginner phase where GNC shills you into buying some crazy test booster or something. It's all bunk. I don't even use whey anymore. Use whey if you're a vagitarian or are protein deficient. Normal people don't need it, just be conscious of the food you're eating. It's not necessary unless you're going to compete in a show or need at extra 1% edge. That bein said, I use micronized creatine monohydrate (I recommend a German brand like Creapure because they have better supplement standards over there). I also use a preworkout occasionally. C4 specifically. Don't take a whole scoop. Just carb up beforehand if you can, and take 1/4 scoop. I've only bought one 30serving tub before, and its like halfway gone after about a year. Any other question?

>>37487706
It really depends on what works for you, which you'll figure out eventually.I know you hate to hear that (Like I did) but that's just how it is. I didn't do any fancy keto diet or IF, but some people like it--more power to them. I recommend sticking to -500cal/wk. Unless you're very obese, a pound per week is a good pace. I didn't even count cals very closely. Be smart about your nutrition and follows scoobys three rules for weight loss:
1) move a bit more
2) eat a bit less
3) drink more water
Obviously increase fiber and protein for satiation. Expect to lose just a bit of strength when cutting, more so if you're cutting even more cals. But too drastic of a cut will make you lose muscle. Does that help?

File: 1422134546863 (1).jpg (197KB, 418x455px) Image search: [Google]

197KB, 418x455px

Speaking of scooby...

>>37486582
thanks for the infographics

>>37487708
I have mobility issues in squatting and deadlift. Im forced to put a 5lb plate under the heel to preform a proper squat. Any suggestions on a fix to this? And suggestions on cutting? How much per week etc

File: 1421516326635.png (117KB, 1573x476px) Image search: [Google]

117KB, 1573x476px

Not sure what this image is...

>>37487765
It could just be your bone structure. I have the same issue. Try to stretch everyday. Use info graphs or YouTube videos. Also, if you plan on doing this for the long term, invest $70 in PL shoes. I use them all the time for squats. *I realize i said -500cal/wk* it shoild be at most -500cal/day (hope thats clarified) should be a good cut. Don't rush it. Take it day by day. It's a slow process. Remember that a pound of fat is 3500cals.

>>37487746
CORRECTION: Up to 500cal/day deficit. Lose less strength with a small cut though.

>>37486582
I have a bit of belly fat still but am 6'4 at 95/100kgs (havent weighed myself in a while). Should i bulk now or continue cutting

File: image.jpg (134KB, 480x640px) Image search: [Google]

134KB, 480x640px

5lbs of muscle vs 5lbs of fat

File: image.jpg (246KB, 1152x737px) Image search: [Google]

246KB, 1152x737px

>>37487831
How long haw you been lifting? What's your program? BF% estimate? I agree with Omar Isuf who recommends your first year of lifting should be just bulking. But dot get caught up in the cut/bulk meme. Just recompostion. Maybe go on a very small deficit or a small surplus. If you're still a rookie, you'll gain muscle and lose fat. But gimme some more info brah.

File: image.jpg (165KB, 858x702px) Image search: [Google]

165KB, 858x702px

I recommend everyone check out Scoobys website scoobysworkshop.com

He has calorie calculators and many good resources to utilize.

File: 1419397633194.jpg (477KB, 800x1000px) Image search: [Google]

477KB, 800x1000px

Very /fit/

File: image.jpg (867KB, 3256x1154px) Image search: [Google]

867KB, 3256x1154px

Remember that although nutrient timing isn't very important, there's some credibility towards this:

Its better to have carbs earlier in the day, and protein later in the day. Don't become autistic about this, but its just something to keep in mind. It's not a big deal though, honestly.

>>37487708
Thanks for the answer
Couple if friends suggested that I should try amino acids or BCAA glutamine. Have you ever try them or amino fell into the proper nutrition category?

File: image.jpg (711KB, 1000x1897px) Image search: [Google]

711KB, 1000x1897px

>>37488037
Please don't. It won't help you. i guarantee it. If you were going to complete in the Olympia or a physique show, then it *may* help you get the
5% edge, but it really is not worth it.

File: image.jpg (513KB, 1553x1542px) Image search: [Google]

513KB, 1553x1542px

>>37488079
This info graph is from /ck/ by the way. It's not really /fit/

>>37488037
not OP but here u go:

Creatine is one of the only worthwhile supplements. It's a nootropic as well as an athletic aid.

Fish oil is really great for your joints

5htp might help your mood (by helping your body produce serotonin)

almost everyone should take vit D and vit b12

File: image.jpg (138KB, 601x569px) Image search: [Google]

138KB, 601x569px

>>37488037
>>37488102
I almost forgot; you guys will likely appreciate this too. These supplements are legit. Arginine will keep you pumped up longer, and will make cardio slightly easier. It's a vasodilator

>>37488092
this pic is gold, I never liked running so much (prefer swimming) and this is why, I do it completely wrong

File: image.jpg (222KB, 1000x664px) Image search: [Google]

222KB, 1000x664px

>>37488140
Allow me to find some others...or at least one

>>37487982
don't forget the roids

File: image.jpg (238KB, 475x880px) Image search: [Google]

238KB, 475x880px

>>37488136
More sexual supplement stuff

>>37488079
>>37488102
>>37488136
Thanks for the input lads

>>37488160
Likely. I remember people making that statement when I first saved it. I think he was a tripfag by the name of OCB. Wonder if he's still around.

Amazing thread guys. Will make sure I share those infographs to other anons when they need help! Thank you very much.

File: image.jpg (814KB, 1069x2016px) Image search: [Google]

814KB, 1069x2016px

Everyone please save these and share ttem with the world. I've had these all to myself for too long.

File: image.jpg (297KB, 1056x651px) Image search: [Google]

297KB, 1056x651px

>>37488188
It makes me happy that I'm helping you out. Any requests my friend? I still have a dozen or two solid images left.

File: image.jpg (322KB, 665x820px) Image search: [Google]

322KB, 665x820px

Also, feel free to add me on snapchat. I'd be happy to answer any Qs that I can at any time.

thelatsbrah96

File: image.jpg (286KB, 924x856px) Image search: [Google]

286KB, 924x856px

I recommend the natty way, but here's this. Remember that health and fitness is more of a journey rather than a destination.

>>37488002
DAMN, I'VE BEEN LOOKING FOR THIS IMAGE SINCE 2012

File: image.jpg (702KB, 2037x1318px) Image search: [Google]

702KB, 2037x1318px

>>37488228
Heh. Yeah I only remember ever seeing it once; made sure to grab it.

>>37488154
neat, thanks brother

File: image.jpg (128KB, 640x960px) Image search: [Google]

128KB, 640x960px

I think this is old DNP stuff. No idea if its still relevant.

File: image.jpg (86KB, 498x452px) Image search: [Google]

86KB, 498x452px

Military quotas

>>37488178
yea it was OCB. i don't think he posts here anymore

>>37488228
make the thread anon

>>37488245
>fit essentials
>SL
>BB.com
jesus christ

File: image.jpg (67KB, 960x484px) Image search: [Google]

67KB, 960x484px

>>37488269
>tfw

Who tripfags now? Or at least, has anyone been around for a while? I remember cute tomato and supermong, both annoying as hell, yet still endearing.

File: image.jpg (56KB, 400x400px) Image search: [Google]

56KB, 400x400px

>>37488286
>fit
>SL
>BB.com
Pick three

File: 1436368126990.jpg (760KB, 400x4136px) Image search: [Google]

760KB, 400x4136px

I think this is how to eat pussy...let's see.

File: 1429556828653.png (2MB, 2603x1700px) Image search: [Google]

2MB, 2603x1700px

^bingo.

>>37487899
Whats this suppose to be?

File: 1428904644220.jpg (264KB, 600x900px) Image search: [Google]

264KB, 600x900px

I'm showing my age here....
> tfw no mongoloid poster to make fun of

File: 1419929844208.png (310KB, 1364x751px) Image search: [Google]

310KB, 1364x751px

>>37488367
Penis size, obviously...

>>37488398
So im 99th in penis size?

File: image.jpg (356KB, 1024x663px) Image search: [Google]

356KB, 1024x663px

>>37488412
You tell me.

>>37488203
most interested in mobility at the moment since this is where i have some unsolved problems, but anything else is great too.

I will need to take few hours off on saturday to check out everything you posted lol Great stuff

File: image.jpg (733KB, 2048x1536px) Image search: [Google]

733KB, 2048x1536px

>>37488476
I've exhausted mobility stuff, but YouTube is a great resource as I said earlier.

File: 1465428318046-1457127988.jpg (2MB, 3264x1836px) Image search: [Google]

2MB, 3264x1836px

I made this poster and have it hanging in my room. I recommend y'all do the same.

>>37488268

Does anyone military know if the forces condone or at least allow cheating in push-ups? Seems like the push-up requirements are much more stringent than the others.

File: 1434049923244.jpg (2MB, 3296x2840px) Image search: [Google]

2MB, 3296x2840px

Mental gains are important too

File: 20160609_074159.jpg (1MB, 3264x1836px) Image search: [Google]

1MB, 3264x1836px

>>37487876
Been cutting for 6 months after being pretty fat but not overweight, id say 16% but really not sure probably less. Doing ppl 6 days a week atm

>>37487876
Been cutting for 6 months after being pretty fat but not overweight, id say 16% but really not sure probably less. Doing ppl 6 days a week atm sorry for shit quality on picture

>>37488648
Stop doing a split and get on a full body program immediately. SS or SL. You're too much of a novice to do a split. You're wasting your noob gains. I'd say just go on a slight caloric surplus and do SS/SL. I'm sure you've heard it before but that's the truth and is the best option for you at this point. Just sloooowly bulk up. You'll be bigger by winter, and you can start shredding down next spring if you so choose. That's just my opinion, though I have experience with this.

>>37488692
Alright thanks man ill do that. Just scared about getting a huge lower body while lacking upper body, is the trex mode true?

File: 30.jpg (46KB, 479x720px) Image search: [Google]

46KB, 479x720px

>>37488732
1) it's not a big deal, don't fall for 4chan memes.
2) even if it were to happen, you can adjust accordingly
3) throw in some upper body isolations if you feel up to it, just make sure you avoid imbalances.
4) The most important thing is to just do your damn compound movements often.

If you'd be up to it, fully maximize gains by going on a 300-500/day surplus. You'll gain fat, but the gains will come.

File: 1407110267991.jpg (1MB, 518x3648px) Image search: [Google]

1MB, 518x3648px

Not sure what this is

File: 1421043267779.jpg (36KB, 600x400px) Image search: [Google]

36KB, 600x400px

>>37488787
Oh sweet. Highly recommended ^ this ^ to my mediation bros

File: routine.png (110KB, 875x824px) Image search: [Google]

110KB, 875x824px

>>37488732
SS with accessories.

>>37488771
Alright thanks for the help man ill jump on ss with accessories

>>37488807
Could i add these accessories to Sl 5x5 or is ss better

>>37488848
That's a lot of sets, and a long, brutal workout. Personally, I'd argue that SS is a better program to add accessories to because it's less overall sets. SL would be better for on its own or with just one exercise extra. If it's convenient to you however, do SL+accessories. Keep in mind though that in comparing SS to SL, you see diminishing returns between doing 3 sets and 5. You won't get 66% more gains from doing 66% more work. Will SL arguably give better results overall though? Probably, though the returns are diminished.

File: 1428960135158.jpg (324KB, 1024x821px) Image search: [Google]

324KB, 1024x821px

Your fat self vs your fit self

>>37488245
>>37488228
Are you guys retarded? Literally just look up fit achievement chart and it's the first result

>>37488787
Honestly, meditation is just excercising the mind. I don't know if the picture says it but start slow. Like ten minutes a day for a week and move on from there. Meditation can increase gray matter by 6-10%!

>>37488955
Do you have some about testosterone?

>>37486687
front pull downs are better than back lat, fuck you shitcunt

File: image.jpg (41KB, 419x261px) Image search: [Google]

41KB, 419x261px

>>37488977

>>37488976
Inforgraphs? No, because it's all broscience. Unless you're actually pinning test, it won't be relevant in gaining muscle.

File: 1404189725461.png (117KB, 330x317px) Image search: [Google]

117KB, 330x317px

>>37488977
Oh, I guess your infograph is better than mine--oh wait.

R E K T
E
K
T

File: 1422761989386.jpg (357KB, 1104x827px) Image search: [Google]

357KB, 1104x827px

This one's for you, Jake!

>>37487554
Why should I meditate?

>>37489070
Finally my life has meaning

File: 14654318016141615796745.jpg (2MB, 3264x1836px) Image search: [Google]

2MB, 3264x1836px

Along with the Arnolds Rules poster I made, I made another one that has a bunch of quotes. I recommend others again do the same.

>>37489094
Longer lifespan, less stress, more focus, more happy...uhh, other reasons too.

>>37489094
Just give it a try. 10 Minutes. If after that you don't see an improvement, then you never have to do it again.

>>37486582
>I want to give back to/fit/
>Let's talk about me

I'm surprised you didn't have the chutzpah to make a trip for yourself

File: 1411317811905.jpg (17KB, 480x480px) Image search: [Google]

17KB, 480x480px

>>37489147
Someone asked for pics asshole. Plus my story is relevant to the overview of things.

> almost out of relevant images

Thanks anon

File: 307okkx.jpg (35KB, 1600x1000px) Image search: [Google]

35KB, 1600x1000px

>>37489211
My pleasure friend. Just use these pics to get yourself to your full potential.

File: image.jpg (56KB, 640x480px) Image search: [Google]

56KB, 640x480px

I think that's all I have bros. Thanks for everything. I'll lurk this thread for a few hours. But I leave you with this image.

File: image.jpg (106KB, 780x520px) Image search: [Google]

106KB, 780x520px

>>37489300
Don't spend it all in one place anon

File: 1407853074708.jpg (14KB, 206x244px) Image search: [Google]

14KB, 206x244px

>>37489526
>>37489536
Thanks gents

I think this thread just saved my life. So much valuable information, thank you everyone.

Squatz n' oatz

>>37489286
>wait a month to get sexual

L M A O

>>37489300
We love you anon
And were all gonna make it

File: 1407644640571.jpg (87KB, 645x773px) Image search: [Google]

87KB, 645x773px

>>37489697
Y--yeah. We'll all make it...

>>37489250
>tired of all those SS/SL trolls?
>this pic

wut?