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Hey /fit/izens. My girl is 170cm high and weighs only 49 kgs. She wants to gain some healthy weight by going to the gym and taking in enough calories. I suggested to her that she should enter the bubble butt mode, if she's already gonna go to the gym. She said ok, now we need a proven and tested weekly routine and meal plan that will result in a nice bubble butt, while still activating the rest of her body. I am very noob at this, so pls no roasting.
24 replies and 3 images submitted. Click here to view.
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genetics 1xF
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I've been eating almost exclusively protein, losing fat, and gaining weight. It's amazing.
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SS + arms and lats work because t-rex mode is pretty much the goal for a casual female lifter.

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In terms of weight loss and overall fitness capability should a person pratice some martial arts (like muay thai or MMA) or just stick to lifting?
And what martial art should a man pratice? Muay thai, MMA, boxe or some oriental sports like karate or judo?
Thanks
16 replies and 2 images submitted. Click here to view.
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Jiu jitsu
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Do both. Lift and train MA I mean.

As for what MA to train just for fitness; BJJ and Muay Thai
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>>36455351
Just do a sport you like. If you like martial arts, cool.
The key is to find something you like in which you'll be motivated to perform. If you like the activity and want to do it well, you'll be motivated to improve your fitness for the sport, and it will make you look better and feel better.
Good luck, pal.

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Why is the bicep such a staple of our culture? Why is this picture considered a measure of your strength and muscularity? The bicep isn't even the best and strongest muscle of the arm - it's the tricep.
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>Why is the bicep such a staple of our culture?
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>>36455298
>strongest muscle of the arm
>triceps

I thought quads where the strongest muscle of the arm
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Because its the muscle group that normies see most often as it is on display much more because of short sleeves.

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/fit, how do you build huge forearms?
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>>36455288
Leg excercises
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>>36455288
Ever see someone deadlift 500lbs with small forearms? Me neither.
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>>36455288
Wrist curls

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Military Presses
One-Armed Rows
Pushups
calf raises
Shrugs
Chinups

This is the bulk of my work out. I sometimes add or remove exercises. I do 5 sets for everything, the reps vary from 3 to 15. I do 3 chinups, for now, but I'll do 8 pushups, and 15 calf raises, etc. I go up with reps until I reach 10 comfortably, at which I load up. I only have DB.

Progress has been excellent over the past few weeks: I couldn't do a single pushups a few months ago only, now I can do 8, which hasn't stopped amazing me yet. I couldn't do a...
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>>36455062

Only other one I have.
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Squats and deadlifts work calves?!
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>>36455362

Of course. What do you think you stand on doing these moves?

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I'm getting scared that I might enter T-rex mode, am I right in thinking that if I change my leg routine to exclusively riding a stationary bike that my legs will shrink somewhat due to the muscles adapting to be more aerobic
I'm willing to sacrifice some overall gains and strength by doing a lot of cardio just to make my legs look a bit more proportionate
pic related is me, I took it a few months ago for a CBT
19 replies and 4 images submitted. Click here to view.
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>>36455004
Small back and chest.

Sort that and you're proportional.
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Lots more pullups, rows and OHP will make you look wider.
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>>36455004
..What? You have no leg development at all. If anything you're curlbro looking.

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Anyone else feel like shit for no apparent reason? For weeks now I've felt heavily depressed, my eyes sting, I feel like I have no energy and like I have a small cold that isn't getting better or worse.

Weirdly my lifts are going up and I still have good energy to complete my workout despite my severe depressed lethargic state.

All I want to do is cry and sleep but I feel numb. What the fuck is wrong with me? There's literally no reason for me to feel like this.
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I know this dude its also happening to me..

>eyes always feel dry/stoned
>feel very narcolepsic at times
>derealisation symptons
>wake up with light flu everyday
>feel alone even when im in public
>infinite thought storm
>i talk to myself in my head all day giving myself advice i dont follow
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>>36454939
Shit... This is exactly what I'm feeling. Light flu, feel lonely despite having a good family. Some guy asked me today if I'm hungover because he could "see it in my eyes". I look stoned but I'm just depressed and in so much pain that I can't even feel if that makes sense. Like if numb was an actual feeling instead of absence of feeling, I feel that 1000x over than what is normal. A lot of the time I feel very anxious too, the stinging eyes don't help that.

I feel fucked...
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>>36455001
same man..i hear "you look tired did you not sleep" or "did u just wake up" all the time. Also the entire world (my POV) looks fake at time like im watching a painting. these symptons get 10x worse when there is a lot of different lights/colours/sounds like in a crowded street etc... At times i feel like i am a ghost in a busy world nobody sees me it feels like

Sweet or salty?
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oats
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>>36454630
With what?
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>>36454616
Both, mostly sweet

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daily reminder of the banana-orange master race. stay free faggots
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>>36454517
Just consume psyllium husk and multivitamin
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>>36454551
that disgusting shit over delicious fruit? Why the hell would you do that. Its also way more expensive and natural vitamins/minerals>synthetic in biovailability.
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Noice, I have a banana, orange and plum daily

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I want to train to beat the shit out of someone. What are my go to exercises? He's training in boxing and thinks he's real tough. I need to bring him down a notch or two. I also hear he drinks alcohol and walks with another tough guy.
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Drinks Alcohol? That's his one weakness, capitalize on it. Dress up as a beautiful woman, get him drunk / chat him up... Seduce him. Then when he's at his most vulnerable, you let him fuck you in the ass, tape it, and then put up the video of him fucking another man in the ass on facebook.

He will be ridiculed and ostracized from your society.
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>>36454362
He's on alcohol?! There's no way you can take him on, man, he's too crazy and out of control! Just forget about it.

Learning to fight will help you several times more and quicker than lifting weights if it's fighting that you want to do. Pick a martial art and find a club near you.
>>
>>36454392
Lol. That's gold. I'd rather not get rammed up the Arse if I can avoid it. I have a gay friend tho.

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>started lifting at 180cm or 5'11"
>now I'm 178cm

T-thanks /fit/...
18 replies and 3 images submitted. Click here to view.
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>>36454208
>tfw squats and dls made me shorter
>>
>started lifting at 181cm (5'11)
>now 5 years later 183cm (6'0)

farewell, king of manlets status
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>>36454208
>started lifting at 170cm (5'7)
>now 3 years later 170cm (5'7)

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Cheers Niggers, lifting for 3 years has made it fucking impossible to buy a suit without having it tailor made.
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>>36453857
all suits should be tailored you silly goose.
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>>36453857
The moment when you notice you can never have a suit that /fit/s. Because you cunts can't make your calf as big and bad as your thigh.
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>>36453872
Implying you have the dosh

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soop fit,

Whats your opinion on fasting 16/8 every day for a month? No cheatmeals or non-fasting days in between. My goal is to get on the single bodyfat digits (im currently 13%). Got any good meal plans? Any advice is welcome
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>>36453760
Works as long as you eat under maintenance without additional benefits besides that. So you can just eat a deficit, throughout the day. Some find it easier on an intermittend fast.
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>>36453772
So the whole ''fat is mobilised when you're in a fasted state'' is a meme?
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It's just a schedule that makes it easier to consume less calories. I've been doing it for 3 months and I don't have any issues staying on a deficit.

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What's the best test for food allergies?
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eating food
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Muscle testing
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>>36453752
I can squat 450.

Now, what am I allergic to?

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How often are you hungry, /fit/? Do you think being shredded worth depriving yourself of food?
I'm bulking right now and don't track macros. I eat whatever I want whenever I'm hungry, which is most of the time. Thankfully the foods I want are 'clean' - I eat only whole foods, no processed garbage, added sugar or transfats at all. I find that when I eat like this I gain about 5-6lb a month. I know some of it is fat, however I'm happy eating what I want and don't care as long as I'm not actually fat.
25 replies and 5 images submitted. Click here to view.
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>>36453542
I'm not much of a foodie, my sense of taste is mediocre at best, I find food to be more of a chore than anything. This makes bulking hard and being shredded much easier.
>>
From my experience, being lean is worth the effort, even if just for facial gains.

You can make the process much easier with cal and carb cycling along with IF.
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>>36453542
There are basically four reasons for being hungry - emotional/boredom eating, cutting, eating shitty foods, or forcing your body to maintain a bodyfat level it doesn't like.

A lot of time time you aren't really hungry, you just want food because it tastes good. When you want to eat, first really ask yourself if you're actually hungry.

If your cutting sometimes it's necessary to be hungry, you just have to deal with it. Drink more water and unsweetened tea.

If you aren't cutting and are staying hydrated, most peoples hunger levels tend to be fine. If you eat well - ie large meals where half of the plate is veggies, a quarter meat and a quarter whole grains - you really should be getting hungry only every 4-5 hours, which is normal. You shouldn't want to snack between meals.
If this isn't the case, consider lowering carbs and upping fats. There is nothing wrong with carbs, however most people can't get full on them, especially sweet things such as fruit and simple carbs. Fat isn't 'filling' but stops most people feeling hungry between meals. Eat some nuts or maybe a square of real dark chocolate after a meal.
Basically eat lots of vegetables to fill up and add fat/protein to stay full.

Finally, bodyfat 'set point' is a real thing. This is not talking about an inability to lose/gain weight, that depends purely on a deficit. Everyones body has a genetic preference for bodyfat and weight, probably falling between 12-16% for most men. If you drop too far below this your hunger hormones go out of whack

tldr: eat only real food and don't get too lean unless you really think it's worth being hungry a lot of the time

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