/fitness — bitchan

>Who is /fat/ for? For ramen ravagers working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice. Join our Fatty Contest: https://www.fattycontest.com/ >What do I do first? 1. Read https://physiqonomics.com/fat-loss/ 2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy 3. Calculate your TDEE: https://www.sailrabbit.com/bmr/ Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high. 4. Plan your weight loss: https://www.losertown.org/eats/cal.php 5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS). >Now what? Count calories, all of them. Eat about 500-1000 less calories than your TDEE. Buy scales, be accurate. Learn to cook. Try to stick to lean protein and green vegetables. Eat a lot of protein. 0.72g per pound of goal lean body mass. Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks. Lifting weights will keep and gain muscle mass and lose fat much quicker. Not lifting results in the body eating away muscle AND fat. Drink more water. Read the /fit/ sticky: https://liamrosen.com/fitness.html >DON'T Eat refined sugars, they're terrible for you regardless of calories. Eat processed foods. Drink your calories (alcohol, soda, Starbucks). Freak out over a weight loss stall. Plateaus can last up to three weeks. "Reward" yourself. Cheat days cheat only yourself. >Other resources: Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/ Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq⬆↩ 26

Made cheesecake and some really fatty sauce with pasta, ate half of both and threw the other half away. Kinda proud of myself, 6 months ago that alone would be just an easy lunch for me.+

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yeah day 61 today, been stuck on 84-83 for a week now so fingers crossed water weight is going to flush away soon and i get a new LW. for anyone interested i walk an average of 12k steps a day, full body lift 3x/week, 1h stairmaster 3x/week, 1500 to 1800 cals (with quite a few +2000 days), 3L water, 100g min protein, then i take creatine, omega 3, magnesium and vitamin d sounds like a lot written down but if you just go to the gym in the morning you get it all done early and can be lazy and fuck around the rest of the day+ 1

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i do most of these, other than stairmaster, my gym doesn't have that. I guess I'll just walk+

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Is working out on an "extreme" (~500-1000kcal) diet useless? I already feel like shit and have no energy most of the time, I can't imagine adding lifting to that+

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+ 23

>Who is /fat/ for? For milk mainliners working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice. Join our Fatty Contest: https://www.fattycontest.com/ >What do I do first? 1. Read https://physiqonomics.com/fat-loss/ 2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy 3. Calculate your TDEE: https://www.sailrabbit.com/bmr/ Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high. 4. Plan your weight loss: https://www.losertown.org/eats/cal.php 5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS). >Now what? Count calories, all of them. Eat about 500-1000 less calories than your TDEE. Buy scales, be accurate. Learn to cook. Try to stick to lean protein and green vegetables. Eat a lot of protein. 0.72g per pound of goal lean body mass. Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks. Lifting weights will keep and gain muscle mass and lose fat much quicker. Not lifting results in the body eating away muscle AND fat. Drink more water. Read the /fit/ sticky: https://liamrosen.com/fitness.html >DON'T Eat refined sugars, they're terrible for you regardless of calories. Eat processed foods. Drink your calories (alcohol, soda, Starbucks). Freak out over a weight loss stall. Plateaus can last up to three weeks. "Reward" yourself. Cheat days cheat only yourself. >Other resources: Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/ Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq⬆↩ 21

What are you gonna blame your life failures on once you lose all the weight and aren’t able to cope and say it’s what’s making you ugly and a loser+

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Only if you get ripped as FUCK and wear masks/head coverings at cons. Bitches loooove masks. Ghost from fucking COD is ridiculously hot to women because his body is yummy and his face is whatever they imagine it to be, they can make him a 10 in their imagination+

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>on a 1000 cal deficit so 1900 calories a day >eat 200 g of protein a day >going from 240 to 230 >lose 8lbs of fat and 2 lb of lean mass >eat the exact same amount of calories >same amount of protein >working out more and putting on more weights >go from 230 to 220 lbs >somehow I'm losing the weight way faster >I lost 7 lbs of fat and 3 lbs of lean mass How in the world am I suddenly losing weight way faster and depleting more lean mass despite keeping everything the exact same and progressively overloading my workouts?+

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+ 18

No CBT? 5'8 215 --> 175lb muscle memory but natty⬆↩ 24

I like bulking and being strong :3+

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30 94kg Need to bring up chest and back good progress, leaning out a bit more arms will pop You look like a dolphin [complimentary] Shoulders are sick, good proportions Nice work on abs+

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I told you I mostly just make 1 picture a year on Halloween like a normal person. Also I read everything you said in a nasally kvetching jew voice. And no Pic either. Here's last year Halloweens current body again. Whoop Whoop+

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+ 21

>Where do I start? old.reddit.com/r/steroids/wiki/index⬆↩ 29

5'7, 180-ish. I feel like a potato but the urge to keep bulking forever is too strong.+

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Currently natty and injured (elbow fracture and torn tricep). Any gear to help with recovery and minimizing muscle wasting? I’ll try anything, I only care about getting healed ASAP+

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I'm a fan of both NPP and Deca desu. I just prefer NPP for timing purposes. If that's the compounds you have decided I would suggest bumping up your NPP. Also primo should not be used in place of an AI. But I would ramp up your primo dosage as well Do you already the gear? If so I can give you a more accurate opinion. If I can I don't mind helping out. I just would rather give you my suggestion based on what gear you have on hand or if you are in the process of purchasing.+

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+ 26

It's the start of the week again, take a deep breath in, hold it and exhale Were you thinking of giving up today? No you weren't. You made it through last week, you'll make it through this one as well What are your goals for this week? What do you plan to achieve? List it all down. Take a deep breath, hold it and exhale, move at your own pace We're ALL gonna make it The motivation thread is open⬆↩ 31

got a networking event and a happy hour that i'm going to this week. also round 1 of an interview on Thursday, with two other potential interviews this week or next. nothing has changed at my current job, if anything just more signs that the clock is ticking. just honestly dont know what to bother doing anymore at work. had a request for internal job shot down almost immediately. other than that, things are going pretty well. gave blood today, my workouts seem to be progressing nicely. still pu…+

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Still homeless, still in a shelter. Still waiting on longer term housing. I'm gonna more aggressively look for work now as I'm getting fed up of waiting around. Tho if they have me stay at my current shelter to help out it might conflict. But then it'll almost certainly take a while to find work in modern america even if it is just entry level which is prolly the best shot I have for finding anything in any reasonable time frame, not to mention I really dont wanna work an office job. Lifting is…+

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I TALKED WITH HER. quick one set of 5min talking to woman. During class teacher was doing something and she leaned in near me. Head very close my chest oh yea one spray naxos nice smell. I kept it lowkey as much as my autism allowed idk i think it went okay. Next lesson i try to talk more. When she said see you next lesson. I replied with i hope and then she laughed. Positive or negative. I decided to talk to woman to increase my charisma points. Imagine exp gained from talking to attractive yo…+

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+ 28

Advice for new runners: - Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week); - It will feel like you're going slow, you are; don't worry about setting good times for a couple of months; - If you start to feel pain anywhere, stop and rest; - Don't try to copy what pros are doing. Do what feels natural; and - Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans). >Couch to 5k/Bridge to 10k Guides https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/ https://i.imgur.com/ef98R.png https://i.imgur.com/qNJIy.png >I want to run a fast 5k, 10k, half-marathon, or marathon https://www.runningfastr.com/ https://www.halhigdon.com/ cock and ball torture https://sites.google.com/view/sub-threshold/home >I want to stretch https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/ >Performance calculators https://runbundle.com/tools/age-grading-calculator https://vdoto2.com/calculator/ https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator https://lactrace.com/norwegian-singles⬆↩ 24

Weather's going to be so shit here this weekend that I may have to do my long run on a tr**dm*ll at the gym.+ 1

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How do you guys cope knowing that Vinny Mauri built his 2:05 marathon on a Planet Fitness treadmill? Treadmillchads keep winning, it's not even fair.+

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I have a half marathon in 4 weeks and the longest run I've done is 10k. But I am in good 5k shape so I'm going to try to break 80 minutes. Don't try this at home.+

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Any recommendations of anti-chaffing creams or tape for nip chaffing, btw, guys?+

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+ 21

>November 1st Gentlemen the time has come. Good luck and godspeed this year.⬆↩ 23

Failed after 3 days and 2 hours. Edged a bit too much. Insane ropes though.+

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I'm like 4 months in and have never felt more mentally unstable in my life+

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I'm losing my mind already. It's just too much, you really can't understand how deep you're in this vicious cycle until you try to cut it off like this, I sometimes go 3 or 4 days randomly but it happens because I'm too busy or don't think about it: stopping porn/beating it on purpose without being busy is hellish. I want to at least win the week, I don't think I can do the month but I want to at minimum reach the next Sunday.+

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+ 20

>Saturday Thread for talking about fitness or whatever⬆↩ 18

but...anon i'm not fasting at all?+

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>Finally did 10 reps of 225 on bench press >All AI chatbots tell me that less than 1% of men can do that I guess I can feel a little bit of smugness now+

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>35 yo virgn+ 6

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> 34.5 yo this year I've started accepting, through various coping mechanisms, that women and their bullshit are not for me+ 1

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that's until you find yourself face-first betwixt the ass cheeks of a beautiful woman that smell cannot be obtained any other way and everything pales in comparison+

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What exactly is wrong with you guys in order for this to be the case?+ 3

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here, the tldr is autism (the shitty kind you get from being a shut in/loner) and unresolved traumas (the latter probably led to the former)+ 1

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are you sure you're not just severely under socialized instead of actually autistic? There is a lot of crossover between the two, but they are not the same. Regarding the traumas, that sucks, but you're a man, so you need to actively seek solutions so you can build yourself up, or at least, not be so pathetic. Are you trying? Do you even want to try?+

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it's very easy to end like this as a man. men are the active sex, if you do not pursue relationships you simply won't have any.+

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+ 15

>gf moved in with me >sex went from 3x per week to 1x per week what is this phenomenom yes, this is fitness related, my lifts genuinely went down because of it (a solid 20%), maybe because of lower test, maybe because of mental stress⬆↩ 19

It is completely natural for sex to decline in ltr's and incels have no sex anyway so dont know what they're talking about. If you wanna keep having lots of sex, with any women but specifically in an ltr, you need to stay lean, sharp, and socially active. If you get comfy and soft its just gonna decline sooner or later, theres no other way around it Every faggot that complains about declining sex is softer, lazier, balder, and gayer than when they entered the relationship. I will say though that women will HATE you not getting comfy, lazy, fat etc. They'll fight you going to the gym, try to make you fat, cry when when you don't wanna spend all weekend on the couch, but she WILL keep fucking you, and she'll stop fucking you if you get domesticated. Just the way it is+

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This will be your next thread btw+

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CHECKED SIEG HEIL Your gf doesn't love you btw, get a different one.+

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+ 16

>Who is /fat/ for? For excess calorie eaters working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice. Join our Fatty Contest: https://www.fattycontest.com/ >What do I do first? 1. Read https://physiqonomics.com/fat-loss/ 2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy 3. Calculate your TDEE: h…⬆↩ 23

How do I stop ordering doordash every other day? My company gives me $500 credits in DoorDash every month which means i do delivery basically everyday. Work is also super intense, working often on weekends, so I'm either working or too tired to cook or meal prep. But I know it's super bad for my health. What can I do given my work shit?+

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Threadly reminder that WAGMI+ 1

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Wrong, only those who quit carbs will make it.+

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the diabetes code cook book says that. > 16:8 fast 5-6 times per week > low carb diet I have not figure out how to cook my leafy green vegetables yet. It takes like 15 minute to each my spinach bowl since it is so leafy. Steamed veggies are super easy though.+

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+ 20

There are NO health benefits to eating meat, only detriments. Meat consumption causes atherosclerotic plaque to build up in your veins, which is the mechanistic cause of >stroke >diabetes >heart disease >heart attacks Meat has heavy metals in it which causes alzheimers and dementia. Meat has hormones and germs in it. People get sick from food poisoning so frequently it's retarded. Meat fucks up your gut microbiome, causes inflammation, and makes you hungrier than you would be if you ate something healthy instead, calorie for calorie. Notice that over the course of dozens if not hundreds of threads, ketolards and murdervores have failed to produce even ONE (1) study which shows a benefit to consuming more meat ceteris paribus. This is due to the abject nature of ketolards, which, combined with their immoral and unscientific behaviour, makes them retarded. Let's all pray for their arteries, along with the billions of farm animals they continue to genocide.⬆↩ 18

>You can make a case against eating lots of processed meat. Pretending every type of meat has identical effects is poor. Of course, it matters what people replace the meat with. Replacing even 3 percent of calories from animal protein with plant protein is linked to living longer, but eggs were the worst. Yes, replacing red meat protein with plant protein sources may lower overall mortality more than 10 percent, but getting rid of egg protein, and we’re talking more than 20 percent lower risk of premature death. So, if someone reduces meat consumption by swapping a burger for an egg salad sandwich, that particular reduction in meat could mean more mortality.+

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every vegan i know looks like death+ 5

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You don't know Alex Honnold?+

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This. I knew a vegan girl in college. She is currently dying of what can only be described as "everything". Skeletally thin, looks like death (used to be pretty), she claims her health problems are caused by two viruses which are basically common herpes and the flu. Her body can't fight it off for ~some reason~. She refuses to blame the veganism. She is apparently cycling through doctors but none of them can help her. She is being tight lipped on social media about just what they are saying, but last I heard from her she was ditching mainstream medicine and going to some sort of vegan herbal medicine quackery instead.+ 1

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>making up a girl with an eating disorder means I HAVE TO MURDER FLUFFY ANIMALS TO ABSORB THEIR NUTRIENTS ketocel logic+

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>n=1 >has never heard of Lewis Hamilton, Diana Taurasi, Meagan Duhamel, Scott Jurek, Carl Lewis, Patrik Baboumian, Kendrick Farris, Novak Djokovic, Venus Williams >IG is choke-full of fitness influencers with great bodies Also this is a pic of my arm from a few days ago while debating a carnitard on /pol/ accusing me of being weak and sick from being vegan.+ 1

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Who else does this?... Oh yeah the trooned wog.+

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This kills the CICOjeet. >But wait, isn’t weight loss just about eating less and moving more? I mean, isn’t a calorie a calorie? That’s what the food industry wants you to think. The notion that a calorie from one source is just as fattening any other is a trope broadcast by the food industry as a way to absolve itself of culpability. Coca-Cola itself even put an ad out there emphasizing this “one simple common-sense fact.” As the current and past chairs of Harvard’s nutrition department put it, this “central argument” from industry is that the “overconsumption of calories from carrots would be no different from overconsumption of calories from soda….” If a calorie is just a calorie, why does it matter what we put in our mouths? Let’s explore that example of carrots versus Coca-Cola. It’s true that in a tightly controlled laboratory setting, 240 calories of carrots (10 carrots) would have the same effect on calorie balance as the 240 calories in a bottle of Coke, but this comparison falls flat on its face out in the real world. You could chug those liquid candy calories in less than a minute, but eating 240 calories of carrots would take you more than two-and-a-half hours of sustained constant chewing. [Laughing] Not only would your jaw get sore, but 240 calories of carrots is like five cups—you might not even be able to fit them all in.+

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+ 15

>>77571520 every vegan i know looks like death+ 3

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>>77571526 You don't know Alex Honnold?+

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>>77571526 This. I knew a vegan girl in college. She is currently dying of what can only be described as "everything". Skeletally thin, looks like death (used to be pretty), she claims her health problems are caused by two viruses which are basically common herpes and the flu. Her body can't fight it off for ~some reason~. She refuses to blame the veganism. She is apparently cycling through doctors but none of them can help her. She is being tight lipped on social media about just what they are…+

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>>77571526 >n=1 >has never heard of Lewis Hamilton, Diana Taurasi, Meagan Duhamel, Scott Jurek, Carl Lewis, Patrik Baboumian, Kendrick Farris, Novak Djokovic, Venus Williams >IG is choke-full of fitness influencers with great bodies Also this is a pic of my arm from a few days ago while debating a carnitard on /pol/ accusing me of being weak and sick from being vegan.+

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>>77571520 >>77571630 >murdervore Oh my fucking god it's this schizo retard again making "muh science says" shit up to cover his morale obsession with eating meat. Get a fucking life dude.+

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>>77571685 Didn't read. Kill yourself, no one will miss you. You know this.+

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+ 16

How are you holding up anons? I'm 33 this week and I haven't trained properly in... maybe two years. Wondering about coming back. I always wanted to do oly, but I had a back tweak around a year ago and... I just don't know⬆↩ 18

There's still time, old chum. Things were looking bleak for me, but I've turned this ship of decline around through years of regular exercise and diet improvement. I recently got some surprising results on a blood test. >suffered from gout for years >nothing seemed to help, so finally got on allopurinol >doc says they dial in your dose, and if you're one of the lucky ones, your dose can remain there for life. Likely goes up over time. >such is life for the boomer >for 3 years, no symptoms, so doc never tested my uric acid. >decide to test it myself >it's 3.3. Stupid low. I'm cutting my dose in half and retesting in 60 days. Might be able to drop even more than that. It's never over, bros. You can still make it. I'm fitter now in my 40s than ever before, while most people my age are obese and falling apart.+

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There is no battle worth dying in, in this day and age. Think of your posterity instead, what will you leave behind?+ 1

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You know exactly what kind of battle would be worth dying in. They're not even hiding.+

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turning 33 in a few weeks and feeling pretty decent. ive certainly been stronger and sexier in the past but ive maintained a base level of fitness that probably has me in better shape than 95% of ppl my age. i started playing pick up basketball in june this year and that has been incredible for my cardio. not to mention it's fun as fuck and it feels good to learn a new sport/skillset in my 30s. highly recommend. anyways, cold weather is coming and i will begin lifting for real again. unofrtunately i dont think ill ever be able to bulk again. my metabolism slowed down a couple years ago and i think im probably just going to be trying to stave off obesity from here on out. finally, i am coming up on my 2nd year anniversary of going vegan and have never felt better as far as diet goes. im just slamming whole foods and tofu all day. test is higher than it used to be presumably because my diet is cleaner than ever and meat/dairy has a shitton of estrogenic bullshit in it. anyways, thanks for the thread and for reading my blogpost. t. drunkanon+

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+ 15

>fat women sitting on my face, their huge ass cheeks wrapped around my ears, my entire head swallowed up in their ass crack, the smell indescribable+

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whats your favorite calorie burner? i like walking a lot i can do it basically all day+ 1

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>>77577357 Building a palleTOID shed and digging up the foundation for a 10x20 shed kit while HIGH out of my MIND on Vyvanse literally tripping balls and popping ZYN like candy+

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Thought I was dieting for two weeks but I just realised I was grossly underestimating the calories in milk and the fatty cuts of meat I was eating. Do I really have to eat chicken breast every fucking day?+

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+ 19

I will upload the after picture after a few replies and will post a new one for the next round. Are you gonna win? Good luck anon⬆↩ 24

Winner! Good luck next round+

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Round number 3. Good luck!+

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Winner! Good luck next round+

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+ 21

/qtddtot/ - Sophia Ellis edition >>77525940⬆↩ 22

>tfw early 30s, still have acne covered back like a fucking teenager, and half bald How the fuck do I fix it? I am healthy aside from this surface level stuff. I am not a fat fuck, I only drink water, I eat healthy. Completely cutting out all dairy helps significantly with acne but in my case that alone is not enough. I work out but will working out more help? I have NEVER seen a /fit/ person with acne, not sure if that is causal though, does getting /fit/ cause skin to clear up? Is it true tha…+ 1

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>>77548865 complaining about high testosterone should be a permaban >>77557161 one of my english schoolbooks had these characters in it, cutest girl was called sophie ellis. for some reason i didnt realize they were just made up for the book and i tried to google her. i only found some hag called sophie ellis baxter, this powerlifter wasnt a thing back then. still isnt i guess, first time i hear of her. >>77560036 >Work can already tell there its a fake story everyone works out now, you are not…+

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I am 6'3". I have naturally wide shoulders. The benches at the gym are so small that I can't lay flat without pushing one of my shoulders over the side and fucking up my balance. What can I do to fix this?+ 1

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>>77551918 I can't come up with anything myself, so I'll just speak to alternatives. Doing flies (machine or cable) would be nice, and wrt push-based chest movements, there are still dips and ohp. >>77552074 >forcing the air in >through a straw Sounds terrible. Consider getting checked for a deviated septum and such things. There's a lot that goes into proper facial/cranial development in youth, but by the time we learn about these problems it's too late usually. In the mean time, consider usin…+

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Beginner starting with GZCLP here. The wiki says it's 3 day a week routine. Should I do it every other day (3.5 days a week) instead? I saw someone say Full Body exercise ever other day is "fatiguemaxxing" compared to PPLUL 5 day or PPLPPL 6 day routines. Are they right? Thanks for the help :)+

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+ 19