>>677548665
I'm 12% body fat faggot

>>677548665
Ok, OP

Then give us some tips, or else you're still just a fag

>>677548665
6' 00" 175lbs, I'm 12%, but that picture is not completely accurate, I look like I am somewhere between the 15% to 12%. I have zero fat on my legs, I just get none there, they are like tree trunks. I do get a little layer on my abs though, no six pack for me, even when I hit 10.3% I had no six pack, but I was close, had barely any fat everywhere else though.

first things first,
you have to find your "maintenance calories."

this is exactly what it sounds like.

its the amount of calories your body needs in order to sustain its weight; not lose or gain any weight.

this process can be quite arduous because it defies the means of weight lose by definition. therefore, most people tend to skip this step 1 because it will take up to 2-3 weeks (maybe even 4 if youre new and you have no idea what youre doing). but remember, getting started is always the hard part.

this is an extremely crucial step because like i said, you need to have realistic goals.

lets say for example, your maintenance calories are 3000 but you dont know that yet. you guesstimate it to be about 2500 (which can be a whole meal difference if youre eating properly).

so you skip step one and guess it to be 2500, and your goal is to lose weight, you end up eating 2000 calories. thats a whole 1000 calories your body is missing daily. that shit will FUCK YOU UP!

you can find a plethora of articles and calculators to figure out your maintenance calories on google. but these are merely suggestions, that's why itll take 2-3 weeks to figure out your actual numbers.

>>677548665
>exercise helping you lose weight

Not really. I mean, it is good for your health and can assist in weight loss, but its 90% what you eat. You can spend an hour in the gym every day, but if don't keep to an improved diet it won't mean jack. You don't burn a ton of calories from exercise.

im going to be focusing on helping fat autistic today, if you already know how to track your macros and compete every now and again; youre in the wrong thread.

unless youd like to lurk to contribute or correct me if you see me giving out any misinformations

>>677549956
>unless youd like to lurk to contribute or correct me if you see me giving out any misinformations

You need to capitalize your sentences.
You also need to use apostrophes.

>>677549855
i never said that. u literally pulled that quote out of thin air you fucking faggot. but i agree with u.

but at the same time; kys. do u even bro?

thats like saying you dont need to smoke to get cancer. ofc u dont. but it helps

>>677549855
Say you don't exercise, and your bmi (bmi is such a useless number) is fantastic.
You're still going to be in shit shape. The word for that is skinny fat.

>>677549580
Aight whats next?

File: nutritionIndex.gif (7 KB, 219x347) Image search: [Google]

7 KB, 219x347

CRASH COURSE #2: Tracking Your Macros!!!
-----------------------

now maybe youve heard a few gym rats throw this term around and youve never bothered to figure out what theyre saying. ive been there.

and it surprises me how many people have no idea wtf im talking about when it comes up in conversation.

macros is short for macronutrients.
and macronutrients is just a fancy way of saying your FATS/CARBS/PROTEINS.

and "tracking your macros," is exactly what it sounds like. youre basically just KEEPING TRACK OF HOW MUCH f/c/p youre eating on a daily basis.

we do this bc every food item is required to list these 3 factors even if the amount is 0 (in grams). also, obviously, your body needs fats, carbs, and protein to function properly.

and yes, there is an optimum amount of fat, carbs, and proteins your body needs on a daily basis and that does also tie into how many calories youll be needing. but we'll get to that later.

1 gram of fat = 9 calories
1 gram of carbs = 4 calories
1 gram of protein = 4 calories

you may be wondering about MICROnutrients
which is basically.. well, everything else.
vitamins, fiber, potassium, etc. im not gonna say this isnt important but if youre just starting off, i honestly dont think youll have to be worrying too much about these as of right now.

Lurking. In two weeks of working out and eating better. Looking for ideas I might not have thought of.

>>677552151
shut up you skinny youtube wannabe faggot

>>677552378
i weight 170 ibs; dropped from 190 while making massive strength gains. i am no where near skinny lol. im just motivated to do this because i know it can be extremely daunting because i know at first it can SEEM like its really difficult to grasp everything but it's really not.

>>677552605
ty for bumping mother hen

>>677552957
im not dead, it just takes a little bit to type everthing out

>>677550755
Rhode island red
>>677550858
Buff orpington
>>677550920
Ameriucana
>>677550965
Rhode Island red
>>677551042
Rhode island red thats been fucked alot (back feathers pulled out)
>>677551103
Rhode island red
>>677551169
Ameriucana
>>677551243
Barred plymouth rock
>>677551263
sussex
>>677551312
Rhode island red
>>677551339
dominique
>>677551377
Rhode island red
>>677551397
Rhode island red
>>677551442
Rhode island red (thats a fucking rooster dumbass there shouldnt be an egg)
>>677551518
white leghorn
>>677551601
Rhode island red
>>677551914
Rhode island red
>>677552009
silver laced wyandotte

i have a problem

>current. fucking. year.
>some people still have low metabolism

Fucking how?

>>677553124
I've been raising chickens for 22 years and never got that good at identifying them.

>>677548665
iim not eating for a mmonth to get to 70 pounds so i can become an anime desu

I'm a fat cunt but I know where there's a great glory hole.

>>677553256
There is actually truth to that, everyone has different maintenance calorie numbers. Still not an excuse.

>>677553428
i've been raising them for 12 years but i've been doing exhibition so i tend to pick up on other breeds through socializing with the competitors

>>677548665
>requires a lot of time, effort, and realistic goals
lol, nope

captcha: select all the popcorn
great idea captcha, imma make some popcorn, extra butter

File: thumbsup.jpg (6 KB, 300x166) Image search: [Google]

6 KB, 300x166

>>677553124

CRASH COURSE #3
how much exercise do i REALLY need in order to lose weight?
well. it depends.

--------------------------

lets talk about exercise real quick since this faggot brought it up
>>677549855

technically, hes correct. you dont NEED to exercise in order to lose weight if youre eating properly. but im not even going to dignify that with an explanation as to why that's a shitpost.

i know you dont wanna hear this, but it really depends.

it depends on your goals,
it depends on your availability,
it depends on your knowledge of workouts in general (i.e; i wouldnt ask a beginner who had never touched a dumbbell to do a heavy deadlift on his first day at the gym. thats ridiculous).

but honestly, any exercise is good exercise.

if youre a fat sedentary fuck, i wouldnt recommend revving up your gears and hitting up the gym 6 times a week. quite the contrary, id actually recommend going out for brisk walks every day for just 30 minutes and bump it up at your own will. eventually going to runs, and eventually signing up for a gym.

but anyways, assuming youre not morbidly obese, i would recommend aiming to go to the gym 4-5 days a week (eventually bumping it up to 6 after a few months) and doing some cardio maybe 5-6 times a week. you dont have to do intensive cardio, going out for walks is fine too. unless youre at a job which requires you to be walking around all day (i.e. sales associate). then maybe just 3-4 times a week (eventually bumping it up to 5-6 when youre ready).

WORKOUT: 4-5 days a week
CARDIO: 5-6 days a week

this is MY suggestion; and if you ask around im sure a lot of people will agree that this should be the minimum requirement if youre actually trying to look approachable by the opposite sex.

but remember, dont get discouraged if you only have the energy to go 2-3 times a week if youre new. we all gotta start from somewhere.
like i said!!! realistic goals!!!
if you try to take on everything at once, you will burn out!!

>>677554979
Okay, everyone in my personal life calls me a fitness freak, and I'm gonna say you don't need to go to the gym that often.

WORKOUT: 2 days a week, but hit every muscle group you have and hit it hard, if you go more often than this with this type of exercise you will do more harm than good.
CARDIO: 3 days a week will do. Make it intense.

File: 2390697-havel.jpg (60 KB, 636x640) Image search: [Google]

60 KB, 636x640

You answering any questions? Well if so...
I think Im around 20% body fat as I dont look fat at all but I know I got some extra shit on my gut,chest etc. Is there away to lose fat while also building muscle? Im fairly new to fitness so I don't have much muscle, though I have noticed a difference since I started bout month and a half ago.

I eat healthy and all but Ive heard the whole "You gotta eat big to get big", does this apply to beginners also?

Pic is my end Goal.

>>677554979
>WORKOUT: 4-5 days a week
>CARDIO: 5-6 days a week

You fucking nuts asshole? Who has that much free time to spend at a fucking working out?

>>677548665
OP's a fag

File: deadlift_1.jpg (24 KB, 594x514) Image search: [Google]

24 KB, 594x514

>>677554979
CRASH COURSE 3.2
im a newfag and idk anything about working out

-----------------------------------
ill try to make this one quick; do your own damn research.

the five body parts split are (as in, "hey bro, i just did chest.")
>chest
>shoulders
>back
>legs
>arms (biceps/triceps)

if you dont know any workouts, just youtube
"greentext workouts."

youll find PLENTY of examples.

(now a lot of people will disagree with me on this, but keep in mind this is my advice for people who has never touched a dumbbell)

when youre first starting off, i would recommend splitting these into 5 full days of working out for at least a month. but dont go too intense. just kind of test the water.

>youll be at the gym more often which is a plus
>youll be able to isolate each body part and build some integrity into your muscles before you try to do any heavy lifting and snap something
>youll be able to figure out what exercises you DO LIKE, and what you DONT LIKE
>youll just feel more comfortable being at the gym in general
>you wont be so tired as compared to a body part split where youre hitting CHEST/TRICEPS/SHOULDERS all in one day, which can be pretty intense for a beginner.

but eventually, youd want to switch up to a proper split because isolating body parts and only hitting them once a week is not going to get you any gains.

proper split:
>back/biceps
>legs (alone)
>chest/shoulder/triceps (because they all use similar muscles)

this isnt written in stone; you can do whatever you wanna fucking do.
if you wanna do a full body workout; its your funeral.
if you wanna do calisthenics; go for it bro.
if you want to focus on powerlifting (compound movements; exercises that require various muscle groups to work together; ie squats, bench, deadlift, pullups) go for it.
if you want to do legs and shoulders on the same day, hey, no ones gonna stop you.

listen to your own body and do w/e the fuck u wanna do (once you know what youre doing).

>>677556734
People who workout that often are doing alternating muscle groups. It's effective, but if you have enough stamina it is not necessary. Replace slow cardio with high intensity cardio and it will make you do way better at the gym for full body workouts, that way a couple times a week and you are good.

>>677556734
i clearly said,

it depends on your goals
it depends on your availability
>4-5 days should be the minimum requirement if youre actually trying to look approachable by the opposite sex

if you dont want to look good, then u dont have to go. i wont lose sleep.

and i clearly said;
>dont get discouraged if you only have the energy to go 2-3 times a week if youre new, but youre gonna have to bump it up eventually (and youll want to anyways)

>>677556286
okay but youre not gonna like my answer.

and if you ask people who actually know wtf theyre talking about theyll agree.

you cant isolate body fat lose. thats retarded.
if you have "extra shit on my gut, chest" that just means youve got extra shit.

everyone's body fat distribution is different. some people get a little more on their tits, some get a bit more on their gut, some get a bit more on their ass. but the bottom line is, if you got excessive fat, u got excessive fat.

dont listen to the meat heads that say "you gotta eat big to get big" thats retarded.

im going to go over how to CUT(lose weight)/BULK(gain weight) properly very soon if you care to lurk moar.

properly as in, reaching your goals without feeling like shit everyday while getting stronger

>>677558290
Stop doing alternating muscle groups and learn to get a full body workout dude.

Back and shoulders - Pull ups and rows
Chest - Dips, dumbbell press, wide grip push ups
Legs - Dumbbell lunges, leg press
Arms - You're already taken care of with pull ups, push ups, rows, and dips, but you can throw some diamond push ups in there for extra triceps if you want.
Core - Pull ups are already doing a lot more for your core than you might think, but throw some leg raises in there.

There, that's not so hard, a full body workout, twice a week.

>>677559550
Oh yea, and don't forget your poor calf muscles, burn them out hard on the leg press with calf extensions.

File: ypslveO.jpg (28 KB, 512x384) Image search: [Google]

28 KB, 512x384

How do I gain mass and muscles? I work out maybe 3 times a week especially focusing on my body and arms but I don't see a difference. I also eat a lot. Also I have good metabolism. Thanks bb

>>677559420
Yeah Ive read up on the whole bulking/cutting, I kinda worded my question badly. I guess Im mainly cutting right now but should I still try resistance training or is that all futile? Will I show any muscle growth while cutting or should I focus more on cardio atm?

>>677548665
>or your money back.
Cute. I'm not giving you money :D

>>677548665
You said you're gonna tell fat fucks how to lose weight, then imply that cal in vs cal out isn't the answer and start talking about working out. You fucking idiot, losing weight is purely calorie counting, what you're begging to give advice on is exercise and getting in shape.

>>677560102
Sounds like you just hit a plateau. Correct me if I'm wrong, but your weights and reps haven't really increased in a while have they? You just need to push yourself harder. The old saying "no pain no gain" is talking about pushing those last reps in there, you need to reach you absolute maximum amount of reps, and keep the weight to where your maximum will be no more than 12, 6 to 8 is optimal.

>>677559550
yeah i totally agree with you bro (op here). i know full body is most optimum for results, but you gotta keep in mind that a lot of these work outs require proper form, energy, strength, and muscle integrity that many beginners simply dont have.

like i said, the workout segment of my crash course was merely MY suggestion and i listed the reasons why, but ultimately people can do what they wanna do.

bottom line is; any exercise is good exercise.

and im a bodybuilder so i do tend to focus on isolation, but youre right. full body work outs are deff the best, and i throw in a lot of them into my splits

>>677560102
OP here, lurk more if you care. i either did answer your question or announced that i will be going to very soon

>>677548665
Op is it true that im not going to end chubbyfat if i lift and eat in a calorie deficit

>>677560557
true. but i also dedicated a hefty segments on my fat fucks and even novices who have never touched a dumbbell.

bottom line is, whethere youre 400 ibs or 200, and your goal is to lose weight, youre gonna have the do it the same way.

eat right, and exercise at the pace your comfortable with while bumping it up when you feel like youre ready

File: sheactuallysaideh,here.gif (153 KB, 200x150) Image search: [Google]

153 KB, 200x150

im gonna take a break be back in 5-10

assuming anyone cares

inb4 404

>>677548665
I'm fat as fuck.
5'11" 280
I'll have a spinal fusion next month. Can't work out. Can't walk without a limp. I work 20+ hours a week and I'm a full time grad student.
Wat do?

>>677548665
I love the pic. Makes me want to make it to 30% body fat so I can be as well hung as he is.

>>677561455
My point was that decreasing calorie intake is enormously more important than exercising if the goal is to lose weight. Exercising when you're overweight is still very important for health benefits and a possible slight change in metabolic rate, depending on the individual (albeit still almost neglegible), but burning 300 caloriess is waaaaay more difficult than just putting down the second half of a sandwich and not eating those calories in the first place.

bump for OPs return

>>677560168
op here; cardio is good for burning fat/calories/your heart in general.
not gonna explain why thats a good thing.

the way fat molecules break down is when your body CREATES h20 (sweat). AHHH makes sense now.

look. everyone has "muscles." we also all have bones and tissues. but theyre not all the same size right? my dick might be bigger than your dick. but that doesnt mean you dont have a dick.

when you WORK OUT, youre literally ripping the muscle tissues and they grow back bigger and denser (when you feel sore). so when you work out you get bigger. when youre CUTTING, you lose FAT NOT MUSCLE. so yes your muscles do show more.

im going to go into cutting and bulking after this break

>>677562490
mfw burning 300 calories is my warm up jog before i work out every day but okay.
i guess i agree with you if youre talking about morbidly obese people, but youre just kind of encouraging not working out, or at least taking focus away from it,

while im trying to focus on EATING WELL (which we both agree on) AND working out. i dont get why youre getting all sour about it.

File: Breakfest.gif (1018 KB, 300x167) Image search: [Google]

1018 KB, 300x167

>>677548665
I'm skinny as fuck. Normal meals are difficult as fuck because I'm never really hungry three times a day at specific times. How do I get a meal plan going? And what foods would you recommend.

>>677561904
Eat less. Exercise is not necessary for weight loss, it just gets you healthier at the same time. Exercise just keeps you more motivated to keep trying to lose the weight because it's more physical work and seems like it's doing more to help you. Eating less doesn't seem like a big deal so people just give up on their diet. Stop giving in to food, it's the reason you're like this. Tell it to fuck off and drink a glass of water instead of eating a snack. Then when you've lost 100 lbs you can jog without destroying your spine

>>677563092
I can barely walk. I'm if I'm not asleep. My spine is fucked and they're going to have to fuse vertebrae

File: 1457465798444.jpg (59 KB, 800x600) Image search: [Google]

59 KB, 800x600

>>677548665
i used to fuck a girl who told me she liked kind of chubby guys.
she'd come over sometimes while her boyfriend was away after school.

once the door would close she'd almost instantly get naked. most times she'd put on her favorite song and start sucking. then she would cry. her tears and makeup would drip down her face onto my dick. its surprising how cold tears are. eventually i finally asked her what was wrong. in between licks she told me that her favorite song was also her bfs favorite song. so even though she loved hearing it and it totally got her pussy wet, it also made her think about the fact that she was cheating on her boyfriend. i dont think i ever came harder down somebodies throat then right after she told me that. she was beautiful. we dont hang out anymore. wanna get lunch?


this was the song:

https://www.youtube.com/watch?v=QSPe8dIJEtw

>>677563034
Holy shit, never thought I'd ever see anyone with this problem as well

>>677561904
thats harsh bro. my condolences.

but i agree with
>>677563092

if you really carre to lose weight while injured, just eat right for the well being (which ill describe how to do) and exercise when you heal up.

but in the mean time, this is my honest advice; dont be so harsh on yourself man...

i know the world makes up these social standards on how a man or woman must look in order to be SOMEBODY. but you gotta learn to love yourself.

understand that there are no short cuts when it comes to fitness, and if you do, youll pay the consequences or at least crash and burn (crash diet) and gain all the weight you lost back in no time flat.

>>677563803
you sound like a big fag

>>677563935
patience isnt just about waiting, its about your attitude while your wait.

be patient man.

>>677548665
20% checking in. dont want to give up pizza and shitty beer. 21m

>>677563034
well im going to get into right now! so stick around.

but if you havent already, read my first crash course, this will prob clear the air a bit for you

>>677549580

>>677564196
im not going to dignify that with a response kek

>>677562937
If you weigh 180 lbs, burning 300 calories takes 2.5 miles to run off you dipshit. You don't burn 300 calories during a warmup.

As I said before, my argument was with your introduction. In immediate succession, you first said that you were going to help fat fucks lose weight, then the next line said inb4 don't eat; cals in vs cals out. It's controdictory. Taking focus completely off of decreasing caloric intake is far more damaging to weight loss advice than is diminishing the importance of exercising.

I already said that I agree that exercise SHOULD be paired with less calories, but you threw the calorie debate out the window when it's more important, and far more useful to a fat fuck, than exercise.

>>677561904
Ha I'm 5'10" and 390lbs. I win Faggot. Now where's my burger?

>>677564196
actually i will dignify that with a response.
im glad you brought it up actually.

the way your body metabolizes alcohol is by giving the alcohol in your system priority of digestion. and your body gets rid of 1 beer, or one shot (2 oz of alcohol) every hour.

now all this means is, every hour your body is burning the alcohol in your system, you are NOT METABOLIZING ANY OTHER FOODS IN YOUR SYSTEM.

so i do like the occasional beer, or two or three, but i just like to keep that in mind.

File: htrjy777.jpg (46 KB, 640x480) Image search: [Google]

46 KB, 640x480

Serious quest, and I know it's asked quite a bit:

Buff homies, when did you first look in the mirror and think "Wow this shit actually works" ?

I keep getting in to routines that I'm falling out of after a month or two. Not seeing the results quick enough and getting discouraged.

I'm not fat, so I'm not looking for tips to lose weight. Just looking for insight into the muscle building issue.

>>677565108
Yeah weekend outings always do a number on my caloric intake. But hey, whats the point of getting fit if you aint going out to parties?

>>677564616
what i meant by that is like, crash dieting.

because every time i see someone mention fitness or advice on /b/ on how to lose weight, a bunch of retards are always so quick to tell them that "all you need to do is starve yourself."

thats what i meant by the cal in cal out shit.

hop off my dick shit

I'm 110%

OP, I have a gym membership and have yet to go because I am not totally sure on what I should be doing and don't wanna end up on someone's fucking vine. Tips/advice/motivation?

>>677565259
your issue is that you dont care enough. period.

>>677562632
Hey OP, ive been lifting for a month now and my muscles dont get sore like they used to. I lift as heavy and hard as i can until failure. am i doing something wrong?

>>677565613
lurk moar.

>>677565259
Been there once
Started up again but actually paid attention my protein in take, noticed differences in my arms within a month

Also the "I already put two months into this shit, why would I stop now?" argument usually works.

>>677548665
My figure is of that 20% guy. Not a lot of fat, not a lot of muscles either.

What do you recommend for a diet alongside exercising and how can one with a busy schedule work out alongside his schooling and job?

I happen to get boners in public quite often, any suggestions that have to do with duct taping it to my tummy?

>>677565259
What did it for me was I told one of my good friends who was /fit/ I started working out. I was always a little scrawny and the thought of giving up and looking like a pussy to my friends kept me going no homo.

>>677553211
She looks like she hasn't seen cock before.

>>677565725
yes.

heavy/harder isnt always the answer.
and going to failure is never the answer.

try switching up to progessive overload (lower weight but higher reps) and REALLY FEEL THAT BURN.

as arnold said, "working out is all about finding that stretch and then bringing it in for the flex."

it sounds like youre just ego lifting. youre gonna get hurt like that.

also, try a 5x5.
or try a progressive set (1 set warm up, increase weight steadily while lowering reps)
or try time under tension.
or try different work outs you fucking cunt. you prob fell into a routine.

you gotta switch it up

>>677565900
quit job and school, lift every day and take in 200g of protein a day

Alright so heres where I am right now. Im around 20-15% based on that picture. I started off with just doing 50 pushups a day for 2 weeks. After that i have been doing 75 a day and occasionally 100 if I feel good. Im on week 4 approaching 5. I dont really watch my diet that much other then cutting out almost all sugary foods and fast foods as well as soda. I have a 20g protein shake every morning. Im pretty stuck as to what to do next though. Should I just keep increasing the amount of pushups I do? I do core work on and off but i have no real schedule for it and my pushups do in 25 reps minimum but i try and keep it around 30-35.

>>677565900
ive done that before. idk what to say honestly.

school n job takes up most of your days with very little energy for anything else. but in the mean time read what i told this other faggot

>>677564140

>>677566243
200g Jesus Christ what are you a fucking Manlet?
Everybody knows to eat at LEAST 50g of Protein per pound of bodyweight.

>>677566381
when i said week 4 I meant since i switched from 50 to 75

>>677566196
i only know the workouts the guy taught me at the gym lols
i was doing 3 sets of 8 and i just switched to 5x5 and i felt a little sore after
wtf is time under tension
i dont like doing a lot of reps, it burns OP :(

CRASH COURSE #4: Meal Plans
----------------------------------------------
cutting/bulking
losing weight/gaining weight

PROPERLY!!!!
properly as in, you dont feel like fucking shit every day, you have energy, and it doesnt even feel like youre on a "diet."

now im going to refer to cutting for this crash course, but bulking is the same exact method, just in reverse (youll see what i mean as you read further).

if you havent read the first two crash courses, this wont make much sense.

1) >>677549580
2) >>677552151

>>677566648
HOW IS THAT EVEN POSSIBLE BRO..
50X150g OF PROTEIN A DAY? WTFM8?

>>677549535
hmm. you are lying about the muscle. you are probably pretty skinny and lanky. im 5' 11" 200 lbs and have between 10% and 15% body fat.

<http://www.bearchive.com/~addventure/game1/docs/705/705595.html>

>>677567226
Bro 750g of protein is like bare minimum.
If your complaining about that then you might as well as give up rn.

>>677567519
I am not taking in 3000 calories worth of protein A DAY... that is fucking insane

>>677548665
im at 32% but look nothing like this pic. ur a fucking cunt lying whore, op.

even now at 6'3 i wigh 262lbs and loks built and muscular af. my gym trainer wants me to be a dead lifter.

i stopped going to the gym after u manlet faggots kept oogling my dick. fucking creepy weirdos always following around the biggest guy in the gym...shits annoying af 2.