24 years old, female, 5'10, 70kg, ~23% BF. Ex-anorexic,

>>40343695
I'm a girl btw

>>40343695
read the sticky
what do you mean 'to exhaustion'
do 5-7 reps with heavier weight

Lemme see dem tits and ass buy pls post pics

>>40343735
you female or na?

>>40343739
I mean I can barely finish the last rep and usually drop the weight. I'll try 5-7 with more weight on Monday .

>>40343695
*sheaths sword*

/fit/ is for memes, don't listen what you're being told here, girl

>>40343780
Oh. I mean, I knew you guys have dank memes, but I thought you are also legit gym animals who would be willing to give advice

>>40343794
I wouldn't take a single advice from /fit/ 2bh

Do as you wish.

>>40343695
Don't make too much progress on the machines. You switch to free weights and you'll have a hard time stabilizing them. Just start light, keep good form and you won't hurt yourself.

"Improve" depends on your goals, nig. Cycling is good, i think that's what spinning is or is like? Legs are formed like that, also I recommend treadmill.

Timestamp or gtgo

>>40343794
There's good stuff here, but lots of bad too

>>40343926
Why do you want a time stamp?

>>40343912
Thanks for the advice.

Yes, by spinning I meant the bike machines. I do interval training on them. I really hate running and I have problem knees, so I avoid the threadmills. I run to the gym and back usually, which is not a lot - 1km there and 1km back

>>40343912
Also, I'm not sure about goals. I want to be firm and nicely shaped. I am sort of flabby now, and a desk job isn't helping.

>>40343983
That's good, but depending on how bad your knees are, maybe take it easy on it. My mom was a runner and she said the asphalt hurt after years.
Your gym might have elliptical machines, which are made for people with your situation.

>>40343695
>female, 5'10
damn, you're the same height as me

I guess the manlet meme is really true

brb killing myself

>>40344025
It actually does, I may give them a try.

I'm just being a pussy about running, because I used to run for miles on end until I would vomit bile on the street, on 300kcal a day. Baaaad memories

>>40344048
Don't do it Anon, normal women don't care about height.

>>40344057
Make running a positive experience, nigga. My mom and I love it. Music is the best for this. Depends on your taste, but music and a good run makes a good day starter for me.
And I don't know if it applies to where you are, but hiking firms up a female body pretty well imo.

>>40343695
Read the sticky chica, It'll be good for you

>>40343695
What is your goal?

Also reading the sticky will help you understand more about health and fitness.

You won't be doing heavy free weights, with proper form you won't injure yourself.

>>40344115
I've read it, I'm still unsure if what I'm doing is setting me off in the right direction..

>>40343695
>>40344048
>5'6

Kill me

>>40343695
I'm also a recovering anorexic (57kg 6'0 male, used to be 46.7kg), I advise you to be careful to ensure you dont' start slipping. I had to stop going to the gym for 2 months because I lost 4kg of progress 'for my health'.

>>40344158
Hey now, Anon. Don't be so hard on yourself. I used to be very self conscious for being so tall, I felt like a cow but there is No point in feeling like shit over height, just own that shit

>>40344147
Ok, I know free weights can be scary, but start light, and you'll get comfortable with them. The important thing is to move away from machines. Even more important than that, is be consistent, eat well, and don't be afraid to ask people in your gym.

>>40343695

Looks like your doing the basic planetfitness goodlife circuit training regiment. I think your program is fine once you've been doing it for a couple of months also take note of nutrition thats really important.

>>40344048
>brb
Thats not how it works senpai
Unless...
>/fit ghost
OH FUG

>>40344186
Hi Anon. Sorry you went through this. Thank you for the caring advice. I'm pretty stable now, I try not to count calories at all and I think I've been overeating because I get so hungry after a workout!
>>40344203
Thanks for the advice. The encouragement is actually very much needed... I will start looking up exercises and bookmark some videos to watch and try in a few work outs!

>>40344217
I looked up a few beginners programs and it seemed like they consist of 6-8 exercises for shoulders chest back upper lower legs arms and abs so I just ditched them and started picking machines that work the groups each time...

Does the order I do them in matter?

>>40344237
>I will start looking up exercises and bookmark some videos to watch
Good, make sure you learn proper form, it's very important to avoid injury. Also, if you have any friends who lift regularly, tag along with them. Working out with friends is fun, and they can help you out.

>>40344262
You want to do the bigger muscles first. I did that program when I started my weight lose and found it didn't make sense and didn't give a proper pump when you start with smaller muscles. Check to see if your gym has those little numbers on the machines and follow them.

Also your maintenance calorie intake if you're doing nothing is 1850 according to the stats you posted. You should really aim for 2500ish if you don't have an active job.

>>40344311
I wish! I'm trying to get my boyfriend to start lifting with me but he refuses. I want to start bench pressing and squatting but I need someone to look out for me so I don't drop the bar on myself kek

>>40344335
That sounds sensible, thanks!

I've calculated ~1800 sedentary and ~2400 working out 3-5 times a week to maintain. I've been terrible this week, eating 2500-2600 a day... with occasional junk

>>40344410
Yea that's good :) well if you're eating that on days you work then I mean you're only at a 200 calories surplus which isn't the end of the world.

>>40344472
Well I did cardio three days and weights three days this week so I guess I got away with it...

>>40344499
maybe you never really know, I used to casually grab a bag of skittles and would omit stuff from my fitness pal but then I get a food scale and it really changes things when you're more accurate.

>>40343695
>18kg for 10 reps
>to exhaustion
What?

>>40344849
My point exactly. My arms and shoulders are very very very weak

>18kg chest press

Hahaahahahahbahababababbababshahshshbshs Women are so pathetic

>>40344882
Either way just keep at it. Everyone starts somewhere. I was just surprised by the power gap between men and women. Always knew it was a thing, but damn, I'm pretty sure every man out there can easily lift 20kg.

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>>40344924
I think most women who don't work out would probably be able to start out with heavier weights than that. I'm just especially bad. This was my chest a year ago. I wasn't allowed to work out. Just stay sedentary and eat.

>>40343695
Pls be in london

>>40343735
>>40343695
Hi! Few things to start off with =] 1. Yes I added you because you're a female lifter, 'tis an awesome thing to see! 2. I'm Brian. 3. Don't be intimidated, but I'm not a stereotypical gym rat. If anything, I'll be the one in the squat rack =D.

Also, do SS.

>>40344971
nice lips, would let you rim me

>>40345028
That meme is getting old. I'm actually in London
>>40345032
What's SS?
nice twist on the pasta

>>40343794
>dank memes
take this back to instagram and Facebook thanks

>>40345060
There's a sticky. Read it.

>>40345060
read the fucking sticky retard

>>40344971
Thoroughly spooped. Out of curiosity how did you get to that point?

>>40345061
You seem to be worse at memes than me familia

>>40345060
>what's SS

STICKY
T
I
C
K
Y

>>40343695
If you are not counting the bar weight it's not remarkably bad or good.

Don't do cardio, it kills your gains.
Do SS or SL.

Did you come up with this routine? It's shit btw.

>>40345076
autistic normie

>>40345087
>counting the bar ever
she better not be

>>40345106
That would be hard. The Olympic Bar weights 20 kg and she "chest press"ed 18kg. I suspect that's 9 each side.

And yes, the bar counts, you are lifting it after all.

>>40345126
no, it doesn't count
lmao at you dyel

>>40345073
Just the usual, daddy issues and weak female psyche. I got chubby after high school and got hit by a terrible existential crisis after moving abroad. I went from borderline overweight to underweight in 4 months.

>>40345085
Sorry, I did read the sticky, but I don't recall the abbreviation. I'll read it again.
>>40345126
I don't even know how to count the bar, 18 was just the number on the plate where I stuck the rod. :c

>>40345126
THE BAR DOES NOT COUNT

>>40345073
Also, if you're wondering about the diet, it was 300-700kcal of eggs butter and bacon. I puked some of it often.
>>40345087
Yeah I did the routine myself. Why is it shit?

>>40344971

LONDON

>>40345145
To be fair I don't think it's abbreviated in the sticky anywhere, but it is mentioned and isn't too hard to figure out.

Protip: it's Starting Strength. Also, if you're still a hungry skeleton consider GOMAD to gain weight.

>>40345177
Thanks. I'll go through it again.
No, I think I mentioned my stats in the op. I'm pretty average atm, would even benefit from cutting a little

>>40345170
>why is it shit?

It doesn't involve any barbell compounds for one.

>>40345201
If you see those mighty ebony amazons hanging out at the free weights zone at my gym, you'd stick to the mAchines too... :c

>>40345145
>finish highschool
>existential crisis
The fuck? Seems pretty young to be going doolally.

>it was 300-700kcal of eggs butter and bacon
Walking dead tier. Did your family just not give a fuck?

>>40345145
>18 was just the number on the plate where I stuck the rod

what? machine bench?

>>40345145
>I don't even know how to count the bar
Plates on one side*2 + 20kg

>18 was just the number on the plate where I stuck the rod. :c
I don't understand this part.
Was it a a 7 kg plate?

>>40345162
YOUR MOM DOESN'T COUNT

Of course the bar counts. You're lifting it.

>>40345170
>Yeah I did the routine myself. Why is it shit?

It's unbalanced the exercises are simply not good.

stronglifts.com

Seriously, they even have a free app with videos and stuff.

Or:

Starting Strength - Mark Rippetoe. He gives anatomical explanations to everything you need to know in the book.

Read the stick.

>>40345215

lmao, what are you afraid of? srsly what?

>>40345215
Time to put on your MAGA hat, walk in there confidently and make yourself, and therefore America, great again. It's your duty so go do it.

>>40345216
I lived alone thousands of kilometres away from them. I visited once, my mum freaked out when she saw me but didn't have enough time to do anything about it but try to weight me. I drank 5l of water in the bathroom from a bucket before she did that.

And re existential crisis, I was just reading a lot of philosophy drinking too much and spending every living minute alone.
>>40345238
Thanks I'll download the app. It was a machine, it said chest press. I was in sitting position. It had plates first one said 4.5kg second said 11 third said 14 forth said 18. I stuck the rod at the one that said 18. This is how illiterate I am when it comes to lifting, pls save me.
>>40345247
It was just a joke. The chicks are intimidating though. The reason I chose machines is because as you can tell I am an absolute idiot when it comes to lifting. I read that machines help with form, so I thought I'd benefit more even though free weights are better

>>40345249
I would love to make America great again but I live in London. Mail me a MAGA hat pls?

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>>40345302
Fair enough. Glad you're better. Good luck with the lifting.

>>40345302
>ywn find a damaged girl and nurse her back to health making her emotionally dependent on you
feels bad

>>40345337
Thanks Anon. c:

>>40345343
Where were you when I desperately wanted that and was left to get my own shit together?

>>40345326
Home gym masterrace time then. Unless you start reclaiming your green and pleasant land from the darkies and muzzies, starting with a squat rack. I'd mail you a MAGA hat but you'd need to give me your address and I doubt you're about to do that. Just know that Trump is with you and walk in there and take the rack you need.

>>40345362
wallowing in my own sorrow because I needed that person before too

>>40345302
>Thanks I'll download the app. It was a machine, it said chest press. I was in sitting position. It had plates first one said 4.5kg second said 11 third said 14 forth said 18. I stuck the rod at the one that said 18. This is how illiterate I am when it comes to lifting, pls save me.

Don't ever touch a machine again. SPECIALLY this one.

The smith machine is a machine, can't replace and will not teach you how to use a barbell. In case you're tempted.

Also, PTs(the academy staff) is usually stupid. Don't let them touch you to show form.
Don't let them show you anything at all.

Better, let them touch you if they are hot, but ignore the advice.

If in doubt record yourself, post here and ask people to check your form.

>>40345302
machines are great for beginners, you should try both. watch out not to snap your shit, always do abs and back hyperextensions to keep those discs in place

>>40345302
>I am an absolute idiot when it comes to lifting
I can tell that because you are using machines.

>I read that machines help with form
Go read somethings else. If you like to read, read SS(starting strength). if you ignore the authors personality and personal opinions it's an amazing book.

>>40345392
I did a free gym induction and the PT who was showing us around made me want to slap her. I kept asking questions and she kept trying to get me to pay her for a session. She seemed useless.
Thanks for the advice, I'm definitely working up the courage to move to the free weights now

>>40345415
I think that applies to most books. Thanks, I'll download it.

>>40345060
whereabouts anon? I could show you the main lifts.

>>40345415
>implying Rippletits isn't based as fuck

His personality is half of what makes him worth listening to.

>>40345391
I'm sorry Anon. Hit me up if you need to talk

[email protected]

>>40343695
1. Read the sticky
2. Get started on Starting Strength
3. Check Symmetric Strength and track your strength improvement

>>40345448
SE

>>40345416
They are the call-center-indians of the lifting world.

>>40345450
Then you never listened to him.
He expends 90% of the time not explaining how but why, which he does not do in regard to his personal opinions.

>>40345454
It wasn't anorexia, I had the other problem and I'm just now getting within "normal" with a BMI of 25.6

>>40345467
im @ South Kensington, Ethos gym

t. imperial college fresher

One thing OP, while I agree with the advice to do SS in the thread the one thing I'd add is to actually aquire a copy of the book and actually read it. It's got great info in it that will serve you well through your whole lifting career and it's amazing the number of people who just see SS online as

3x5 squats
3x5 bench or OHP
3x5 power clean or 1x5 DL

And never realise they aren't actually doing SS. There's more to the program than that. So just get the book and read it. There's also some pretty good SS coaching videos that accompany it that can be acquired online.

>>40345493
When do you usually go?
>>40345487
Doesn't matter what the problem is, everyone needs emotional support

>>40345493
Tracking your IP while we speak.
Get ready to be doxxed friend.

We never forget. We never forgive. Expect us.

>>40345508
I don't want to have a oneitis in another country sorry

captcha: london pump

Post current body in underwear (don't show your face).

I'll give you good advice.

>>40345508
Monday, Wednesday, Friday usually around 2-3 PM but can change

>>40345538
Okay, I was just offering conversation. c: >>40345540
Sure...

>>40345555
I can get to south ken from work easily in about 40 min but I finish at 6pm. Drop me an email on the address I've left above, I never pass on a free advice and meeting new people

Protip:

Don't meet with anyone on 4chan IRL.

I've been burned too many times here.

Guys here behave like they do on the board and I'm not joking.

Last guy I met kept showing me furry porn on his phone in between sets.

>>40345588
Oh God...

>>40345588
I screen capped this.

>>40345588
>>40345573
i'm not that bad anon cmon, I usually act like a normie around people when I first meet them

>>40345588
actually

my best friend in college browsed /b/ and /tv/ but I met him through classes

don't meet people who reach out to be met

>>40345609
fucks sake i just want to help and maybe make a friend

>>40345647
A GIRLFRIEND MORE LIKE

>>40345588
that cause ur ugly as fuck

>>40345661
the chances of that happening between me and OP are minuscule. She's 24 and I'm 19. I just wanna give her some solid advice and get her started.

>>40345724
>>40345647

hhahahahha you are such a fucking cringefest. holy fuck

>>40345060
L O ND OD DNDOOO NNDDD OOD NDOOODNDN DDNDODNNNN

>>40345557
where are the panties

>>40345952
hahahah wanting to give advice is so cringy bro amirite :^) leave your house once in a while senpai

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>>40346003
you are literally trying to make friends on 4chan you faggot.

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>wanting to be >>>>>>>>>>>friends with a girl
>not even a HIGH TEST GODDESS
ayy lmao this board wew

>>40346041
What does a high test woman look like?

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>>40346055

>>40343695
Do Starting Strength- it is a workout program for women somehow trolled onto beginning male weightlifters

>>40345976
What sort of advice do you offer in exchange

>>40346067
Is that what /fit/ likes?

>>40346175
It depends on what you look like, there are lots of different things we can recommend based on what you need.

>>40346198
I'm very self conscious. :c

>>40346019
>muh secret club
we're all ascended beings and can't act like normal people from time to time

>>40346185
The majority of the board is made up of actual homosexuals. So no - it's not what fit likes.

The straight guys are virgins of various ages and would fuck their grandmothers if presented the opportunity. Its safe to safe they like everything.

>Except themselves

>>40346267
I'll be nice

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>>40346185
No, this is what high test alpha males like. Short supply of those on /fit/.

>>40346270
Savage

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>>40346270
oh my god

this post is so true

>>40346284
Maybe if you post first ?

>>40346301
>t. false flagging faggot

>>40346306
Nah

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>tfw no HTAM gf

>>40346333
we post our bodies and give advice all the time over in the CBT, you wanna see some shirtless dudes just head over there

do you want advice or not

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>>40346361
>CBT
>advice

>>40346403
I give advice in CBT all the time, granted 80% of it is "do chest exercises" but every once in a while someone will need different advice

>>40346361
Does Tshirt and shorts work for you baiter?

>>40346522
How am I supposed to see what you look like?

Fatties can look normal and thins can look look normal too once the clothes work their magic. You really think I'm that desperate to jerk off to a faceless picture of a girl in her underwear? Shit, the fuckin Sears catalog shows girls in their underwear and you can see their faces. What's the worst that can happen?

>>40346571
>You really think I'm that desperate to jerk off to a faceless picture of a girl in her underwear
I am, though I don't see why that would make her not want to post the pic.

>>40346595
I can do it a lot more easily just by clicking right here, you can get those whores to stuff hairbrushes up their ass just by telling them you're hard.
>>>/soc/

>>40344114
Music is a crutch
https://youtu.be/UvJ_nfKIUgQ