GET FITTER
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Hello everyone,
Ask anything, report on your progress.
Read the guide.
Anything related to weight requires you to count your calories daily and assess your average daily need of them, which you can do here:
http://www.calculator.net/calorie-calculator.html
(Calculate basal rate.)
Here's the guide plus some bonus sections:
http://pastebin.com/zrpicavw
And here's the guide. Read it well.
I'm sorry I couldn't be here more often in the past few weeks. My schedule has been hectic and it won't get better for another month and a half.
I'm still with you, guys.
Any good images or clips to help me know if I'm doing exercises correctly? Also what routine shwould you suggest?
>>28560068
For form, watch videos.
As to routines, what do you want for yourself?
>lose weight
>gain weight
>get strong
>get stamina
What do you want?
>>28560068
Depending on what you want, I'll have both videos and images. Just specify.
>>28559892
Fast way to instantly lose some weight?
I'm not an american 20,000 pound land whale, just need a flatter stomach
Lol Nick, I'm surprised to still see you here. I thought you quit after not seeing your threads for some time.
>>28560182
Since you're not obese, you can't hope to lose much more than half a kilo a week or so, nor should you try more than that.
Caloric deficit is the best way to achieve that. You can also do cardio to accelerate weightloss, but you'll always burn more with your body just existing than with cardio, unless you run for hours every day.
For a flatter stomach, you just need to lose fat overall. You can't target fat loss. Stomach often leaves last. That's where I store my fat too. Everything else looks lean and mean, but the belleh remains fatteh.
>>28560195
Don't be surprised. I'll keep coming, I just can't come often because of work and life outside work, when I can have some of that.
>>28560241
adult men use 2500 calories a day, women use 2000
>>28560241
My stomach is my curse haha.
Everything else looks gud, I've started doing 40 push ups a day, and have some definition in my arms and chest :)
But it's just my stomach!!! So annoying. So watch my intake and eventually it should reduce? Awesome, thanks bud
Important: nothing extreme is required to get fitter. Small things go a long way.
>>28560292
That varies a lot amongst people. It depends what your activity is during the day, too, and more so.
If I eat anything over 1700, I will gain weight, guaranteed, even with working out.
Don't trust numbers thrown around by everyone. Most of the time, they will exaggerate what you need so you still buy more food. Calories are also counted as less than they really are for the same reason.
That's why you should calculate your own basal rate using the link I gave before. It's mostly accurate, but recording your own cals per day and weight every morning is a must.
>>28560312
It's the same for most males.
>>28560122
Figured something like starting strength but I am not mega flexible and coordinated so don't want to do anything which movementwise that I could fuckup. I'm just trying to lose weight
>pic you posted looks good but I would like to replace power cleans with something else, also is the press done best with dumbbells or barbells
>>28560312
Yes, with a caloric deficit, your body will tap into whatever fat reserve you have. Fat is just saved energy.
40 pushups is cardio at this point. Not a bad thing, any cardio will burn energy, but you're better off running or swimming, since more muscles would be put to use, and bigger ones too. Your thighs are much bigger and much stronger, they will burn much more.
Anything beyond 15 reps is cardio, virtually, not intended to make you stronger, just more enduring.
My guide has a section on that, with more details than here.
Are there small snacks I can eat throughout the day?
>>28560364
Weightloss is done best with cardio, because you burn energy (stored in your fat). Lifting is done to get muscles. If your priority is weightloss, then cardio and strict controlling of your diet. Food and how you eat will be 80% of the battle here.
I have lost weight without any work out in the past. Around 8 kilos, just counting my calories and eating less than I needed per day. Working out is optional for strict weightloss, though it's naturally recommended because it's highly beneficial for you.
Here's a question: can you run?
If yes, then run. It's free, it's a great calorie burner, and you'll feel good.
Don't start SS if your main concern is weightloss.
>>28560377
Yes, none of that matters as long as you don't overeat. When and what, they matter very little in the grand scheme of things.
Count your calories, calculate your basal rate, write the cals down as you eat them. If you do that, you can eat with a relaxed mind, at any time of day or night.
As to what kind of snacks, pretty much anything you like. Depends on your goals again.
People who want muscles need to focus on protein big time.
>>28560444
I have been running as well, just doing couch to 5k. I would doing like one day at the gym and trying run 3 times a week be better
>also any good sources for recipes and stuff to try eat better?
>>28560518
One day at the gym, where I assume you lift, won't serve much purpose for now. Save it for later, or do more. Don't try doing too much too early. You risk getting tired of all the work. Keep it fun and you'll keep doing it for a long time.
Eating better can be done by following these simple guidelines:
>eat fresh, not processed food, basically anything that's wrapped in plastic and made of many things will be less healthy than the rest
>use basic items: fruit, vegetables, etc
>learn to cook, learn to make your own stuff as much as possible, even basic tricks like buying sugar-free Greek yogurt and add your own sugar to it, which will be cheaper than buying sweet Greek yogurt, and that way you control how much sugar you get
>improvise on recipes with what you like
>eat soups, gulashes, and other traditional stuff you can make on your own easily
Pic-related, also.
>>28560597
What about lean ground turkey? Is that alright? I often use this for taco meat and pasta where most would use beef.
Does it have to be breast meat?
>>28560673
That's fine. Turkey and chicken isn't all that different. You'll get good protein with that either way, which you need if you want to grow muscle. If you aren't trying to do that, eating healthy is much simpler.
And no, any meat on the animal will be muscle, basically, it doesn't really matter which muscle it is, it functions the same and is the same thing.
If you're focused on losing fat, calories is 99% of what you need to care about. As long as you eat a varied diet and around 400kcal less than your basal rate, as calculated by the website I gave you, you will burn fat.
If you run a lot, you will need to eat a bit more, though. Don't starve yourself.
Vegetables are a good way to eat shitloads for few calories. They'll fill you up for nothing. Also soups and anything soaked in water.
>>28559892
I do 20mn cardio, mostly biking, before I get into lifting, but I'm not so sure about it, how much cardio time would you recommend?
>>28560736
Thanks Mr Tripfriend, you're a real human bean
Should have posted that in the OP, but there's an address you can contact me at, I'll always respond:
[email protected]
Just in case. Because I don't know how long I can be here and be active.
>>28560807
The problem here is that cardio and lifting, done together, will not be very efficient, because the energy you use to fuel your cardio won't be available to your muscles for growth, and you'll be tired already by the time you start lifting, which will also hinder your progress.
First thing I'd recommend is not doing the same on the same day. Do cardio on a day where you don't lift. That's the best I can imagine.
As to how much, how much you can and want. The purpose being to burn fat, and I insist, you will burn fat mostly by undereating. Whatever cardio you do will not affect this much.
http://www.mapmyrun.com/improve/calorie_calculator/
If you burn 500 calories in an hour, but you eat 500 more afterwards, the net result will be exactly nothing. That's why diet here is the name of the game more than anything else. This is also why people give up: they think that running a lot automatically means getting fit, when your diet primes over all else.
You are doing something good anon.
Bumping for good actions and sexy fit robots.
>>28561153
Thank you kindly!
The best part of this is that everyone I help now will be able to help others later, and on and on.
Helping is my own reward already. Feels good man.
You guys need to deliver some Pepes, by the way, it's a tradition.
>>28560900
Alright. Got it. I'll try to separate both. My goal is lose fat, built muscles. And, of course, I understand that diet is key. My BMR is around 2200kcal, so I'm at 1700kcal/day. I've been losing weight, so it's good. Cardio was mostly recommended to me as a warm up.
Thanks, Nick!
I got a gym membership in an attempt to dust off my robot parts.. in 3-4 months I have progressed from just benching the bar to around 110lbs for reps. Deadlift from 90 to 180 for reps etc.. It feels good to have something meaningful to spend my time on, feel better about improving looks and I have managed to increase my confidence a little bit.
still >tfw no friends or gf however
>>28560900
cardio is to be done after lifting, not before
an elite athlete needs to eat over 5000 calories a day just for maintenance, like how a sports car uses more fuel than a go-cart. fat people just can't expend as much energy as fit people because their muscles are underdeveloped, so everything they eat just piles on the lard.
eating less is the quickest way to lose weight, but developing a powerful body is the best long term solution to maintaining a good figure and general health
>>28561310
Looks good to me. But yeah, separating will be more efficient on both.
Welcome!
>>28561358
>still >tfw no friends or gf however
That comes later. There's a step between being fit and that. But being fit is the first step to feeling better by acquiring actual confidence based on what you have accomplished.
These things grow slowly, but don't worry.
I can also help on the psychological aspect of things, probably way more than with the fitness aspect, in fact.
Don't hesitate to write to me if you want to dig deeper into that. I may or may not have the answers you've been looking for.
>>28561671
>But being fit is the first step to feeling better by acquiring actual confidence based on what you have accomplished.
Why should you be confident if you know there are actual Chads who are tall and attractive? Working out doesn't change that.
>>28559892
fitbro, rate my workout routine
>400 meter running
>10x5 push ups
>20x5 jump jack
>20x5 sit ups
>20x5 burpees
>twice a day
Fitbro, I just send you a Email.
Just wanted to give you a headsups.
Keep up the good work.
>>28561823
I'm just an intermediate when it comes to lifting but i'd definitely try to incorporate some pullups in there.
Also i'd probably do all sets until failure x 3, twice or thrice a week in order to give the muscles time to repair and grow.
>>28561927
sadly, i can't do pullups/chinups, mainly cuz im a fat fuck and not enough muscle
>>28561751
>Why should you be confident if you know there are actual Chads who are tall and attractive? Working out doesn't change that.
The first thing is that if you focus on yourself, you'll quickly realise how pointless thinking about others is. Why should you care that Chad even exists? Unless you intend to fuck Chad, you shouldn't compute Chad.
>>28562008
>Why should you care that Chad even exists?
Because you are going to be compared to Chad. Every woman you approach, every job you try to get. Everything.
>>28561823
How hard are 5 pushups for you?
Also, what's your goal? Get stronger and get more muscles, or more stamina, or both?
It's not bad, but there's more efficient for you out there, depending on what you want.
>>28561671
Thanks for the response and for taking your time.. I find myself too comfortable in my own shoes. Like I think I could probably make some friends if I wanted to, but they'd be shallow normies. I'm very selective and want them to have similar interests, same nerdy ironic personality and whatnot because I feel sort of anxious around the chads that I used to hang out with during my short time in high school
I suck at the bants, don't really do much outside of shitposting and working out and that's a massive limiting factor when it comes to meeting new people, and I've been passive about it for my whole 22yr old life.
>>28561872
I saw the e-mail before I saw your post. If I don't answer soon, be sure that I will eventually. Much sooner than the next thread. I answer e-mails on a daily basis, while I can't open threads every day.
Thanks!
>>28562053
5 pushups are fairly easy
im trying to lose 10 kilos and get more stamina, yes.
>>28561953
that's fine.. do SLOW negatives, here's a bretty good video on how you progress from zero
https://www.youtube.com/watch?v=mRznU6pzez0
>>28562100
thanks, fitbro
originalito
>>28562148
i'm 3-4 months in but love how it's made me feel and i want to help other robots attempting to recover.. best of luck bro
>>28561953
Do chinups, they're easier, and do negatives, like anon said.
Don't go to failure as a general rule. Yes, you'll feel more like you "worked out", but it's not necessary, especially in the beginning. Go to "form failure", meaning, until you start doing the exercise badly, but not beyond that. It's not necessary and it can be dangerous depending on what you do.
Here's the shortest version of my program, based on SS, but without a barbell (not by choice):
>Military Presses
>squats/calf raises/other leg exercise
>pushups
>chinups
This looks simple and all, but it works most of your body and does it well. Each exercise corresponds to something in SS: pushups are basically like bench presses, and as long as you can't do 20 reps easily, you have much to gain from doing pushups, especially when you don't have a barbell.
>>28562032
>Because you are going to be compared to Chad. Every woman you approach, every job you try to get. Everything.
Yes, but that shouldn't matter to you because you're not the one doing the comparison.
If you do it, you sound like a bitch. Women compare themselves to others, usually in insecure ways, like you're doing, and that, that's what will automatically eliminate you instantly from anyone's selection, boss or bitch, because if you're that insecure, nobody will want to have anything to do with you. They'd expect you to try to find security in everything, thus only splashing your negative vibes all around, making everyone tired and feeling sorry for you. Pity never works, nobody wants to be pitied, nobody likes those they pity.
Do your best and leave the rest to others. Just learn that you aren't as shit as you think. But learn to keep your low selfesteem to yourself in front of normies. Even non-normies won't like seeing this as the first thing you put out, it tells too much about how you think, and if that's toxic, everyone will stay away.
So cheer up. Being compared to Chad isn't a problem if you're better than Chad. Chad has a bod, Chad generally only has a bod. If you have a bod too, and on top of that you have an interesting personality and intelligence, you'll beat Chad every damn time, in both jobs and ladies.
There's also the fact that not all women deserve you. Think more highly of yourself, you deserve it.
>>28562066
You should write to me. Choose a name that I can refer to as "you", and write to me!
[email protected]
Nickbro, are flutter kicks really effective like they say?
>>28562082
All right. Pushups are a strength exercise, primarily, you do them to increase your strength. 5 reps of pushups isn't cardio, you won't burn much by it. If 5 is easy, go to 10. But only do so if your intention is to get some muscles in your arms. It's mostly pointless to do as a fat-burning thing. You're better off swimming, running, walking up and down the stairs, etc.
Same with situps. Burpees you can keep though. But yeah, for fatloss, you could literally reduce your program to just running more and you'd burn calories more efficiently.
Look at your thighs. These are some big ass muscles right there, nigga. When you use those, you burn more calories because they're bigger, quite simply. Taking thousands of running steps with those motherfuckers will be a million times more efficient than doing 25 reps of pushups with your arms.
Run more!
>>28562250
> because if you're that insecure, nobody will want to have anything to do with you.
Only a retard would be secure if you are not top Chad. If you know there are many men who are better than you in many ways.
>Do your best and leave the rest to others.
Why? Others will treat me baddly.
>Being compared to Chad isn't a problem if you're better than Chad.
I will never be. I am short, ugly and have a small dick. I will always be worse than almost anyone.
>If you have a bod too, and on top of that you have an interesting personality and intelligence, you'll beat Chad every damn time, in both jobs and ladies.
The way your personality and intelligence is perceived is affected by your looks. See halo effect. If you are attractive everyone assumes you to have a good personality and be intelligent.
>There's also the fact that not all women deserve you. Think more highly of yourself, you deserve it.
See above.
>>28562100
That's the video I generally post when it comes to chinups.
Approved.
>>28562283
Thanks for the offer, but I prefer to just post on here. Appreciate it.
>>28562296
Probably not as much as squatting with a barbell, because nothing else can be as efficient, but definitely better than nothing. I've never tried them myself. If they're hard to do, they're efficient. That's a good rule of thumb, for strength.
>>28562351
Not that anon but I did have a pushup question. I'd like to try more of these but my wrists are weak and frail as can be. They feel like they're going to snap in two after 3-5 pushups.
Any advice on strengthening wrists?
>>28562353
>Only a retard would be secure if you are not top Chad. If you know there are many men who are better than you in many ways.
Don't assume others are better simply because they work out. You don't know their inner thoughts and you probably mistake ignorance for confidence. Most confident people are so simply because they don't have the intellectual capacity to doubt much or question anything to any great degree, whether it be the world or themselves.
Being able to do this makes you better, but you'll have to learn how to handle this in yourself so as to not shoot yourself down all the time. This happens with time.
>Why? Others will treat me baddly.
If they do, they disqualify themselves from your life, and that's a good thing. No need to keep unworthy folks around. No reason you should regret their departure either.
>I will never be. I am short, ugly and have a small dick. I will always be worse than almost anyone.
One of the most beautiful women I know married a man who's 15 cm shorter than she is. You're probably not as ugly as you think (and women frankly don't care about your "beauty", not nearly as much as you imagine), and as to the dick, by the time she gets to see that, you're already intimate enough and she loves you, no reason to worry. Women's vaginas aren't endless wells.
Anyway: drop your stats on height and dick length, just to be sure you actually are short and short-dicked.
>>28559892
Ayyy
This is a low content comment.
>>28562353
>The way your personality and intelligence is perceived is affected by your looks. See halo effect. If you are attractive everyone assumes you to have a good personality and be intelligent.
>halo effect
It'd better not be you pretending not to be you...
Only semi-retards fall for the halo effect, and you shouldn't be interested in semi retards. Why do you bother with those? If you can see through the halo effect, so can the people you should be interested in.
That said, you sound very keen on justifying your limits, rather than making efforts to expand them. Nothing can happen if you don't want it to happen. I suggest you drop the excuses and start making an effort, or else what you fear will be a reality.
>>28562482
>Most confident people are so simply because they don't have the intellectual capacity to doubt much or question anything to any great degree, whether it be the world or themselves.
This is some fedora.
>If they do, they disqualify themselves from your life, and that's a good thing. No need to keep unworthy folks around. No reason you should regret their departure either.
That's everyone though. Just look at halo effect.
>and as to the dick, by the time she gets to see that, you're already intimate enough and she loves you, no reason to worry
That's funny but untrue.
Also I'm 5'10" and 5.5"/5" dick. This might not sound short/small but it is, because it's not significantly over average.
>>28562379
I understand. Keep my address somewhere, though. Some things shouldn't be shared with just everyone.
>get fit
Why? Are you preparing for the military or something? Otherwise you're just torturing yourself and depriving yourself of life's pleasures for vanity
>>28562515
>Only semi-retards fall for the halo effect, and you shouldn't be interested in semi retards. Why do you bother with those?
Because everyone subconsciously treats people according to halo effect.
>That said, you sound very keen on justifying your limits, rather than making efforts to expand them.
You can't expand your height.
>>28562554
>for vanity
>implying there's no practical benefit to being fit
>>28562466
I do my pushups on the edge of the first step on my stairs. This allows me to go lower, since my head goes below floor level that way, and it also feels easier on the wrists, because my fingers can curl around the step. I have very thin wrists myself. Try that!
>>28562566
No stairs readily available at my home, but I'm sure I can figure something out. I'll give that a shot. Thanks for the tip.
>>28562531
Holy shit man, as someone who is 5'5 and also pessimistic, you've really got to let some of this negativity go. Being that down on yourself won't help fucking anyway. Also, your height is fucking fine, and your dick is average, so it could be worse. Jesus fucking Christ.
>>28562565
What, so you can live a little longer and eat bland horrible food
>>28562596
>bland horrible food
Do you not season your food ever?
>live a little longer
Yes. And run a little faster/farther, be able to help out others better with physical tasks, have a higher energy level, sleep better, etc.
>>28562586
Average is small in womens eyes. Either you are significanly over average Chad, or you are the rest. I'd say non-manlet starts at around 6'2" and non-dicklet at about 7". That's me being generous though.
>>28559892
Nick!! I summon thee for advice! Heed my call! I have 3 questions:
I'm working sometimes up to 72 hours a week. If I can only workout at 6:00 to 6:40am or 9:00 to 10:00pm, what is better for my over all health?
How far fitness wise can i go with just the elliptical machine and body weight exercises?
I'm MtF trans, should I be using the male BMI to track my health or female? are there hybridized stats we can use, and if so where should I find them? (down 40 pounds from last year! woot woot!)
Bonus round! Just using exercise, how/can I get some hips?
Keep up the good work and thanks in advance.
>>28562616
>6'2"
Nigga, I'm 6'3" and I feel freakishly tall around the general public.
>>28562625
Well being that I'm one of the shortest "men" from my family my perspective might be fucked up, but what I'm saying is in accordance with what women think.
>>28562541
OK thanks, saved it. Love reading what you have to say to the other anons.
The only thing that I really want advice on is how I would go about asking a girl out before the course is over, and I'm not sure this is the place.
>>28559892
did sets of 50, 30, 30, 35, 25 pushups and ran for 45 minutes today. feeling quite pleased with myself
>>28562531
>This is some fedora.
It's a fact, verifiable one if you have the intellectual means to do so. If this isn't obvious to you by now, I got some bad news.
>That's everyone though. Just look at halo effect.
It's not. Maybe you aren't able to see the worth of people, but you can't lump everyone in the same bag and believe you're correct, because you're not. Halo effect means jack here. You're overinterpreting details and blowing them out of proportions.
>That's funny but untrue.
It's only true if you date stupid bimbos. Date an intelligent and loving woman and she won't care that your dick is small. If you've never met such a woman, then you haven't searched long enough, and you haven't tried the right places either.
5'10''... is that 180cm? Because if that's what it is, this isn't short at all. In my language, that's the ideal height for a man, certainly not "short". This height makes you taller than the vast majority of women, and that's all that matters for them, when it does at all.
14 centimeters dick isn't that short. It's average. Don't base your estimate on porn. Most guys have a dick around that size.
Stop caring so much about such details. None of these things even prevented anyone from becoming the shit.
>says he's short
>is 177cm
That's my height. No one ever considered me "short". Most women I know are shorter than me, those who aren't consider themselves freakishly tall.
Also, how would a girl get to see your dick without being an intimate partner of yours?
>>28562554
It's not torture if it's done right. The health benefits are immense, looking good is only a nice side effect, but the sexiest thing in any animal is how healthy it is; it goes together.
Life's pleasures includes being able to sleep without having back pains in the morning, and a stronger back gives you that.
I can carry all the shopping bags now, my woman is happy about that simple pleasure and I'm proud too.
Most benefits of lifting are very practical: you can carry your kids, bags, your wife, any objects, you're healthier, will live longer, etc, etc. It feels like I'm getting younger instead of older, and that's worth it too.
>>28562685
>It's a fact, verifiable one if you have the intellectual means to do so. If this isn't obvious to you by now, I got some bad news.
Doesn't disprove that it's fedora.
>Halo effect means jack here. You're overinterpreting details and blowing them out of proportions.
How exactly?
>Date an intelligent and loving woman and she won't care that your dick is small.
She can be as intelligent and loving as you want, but you can't battle physics, if there is no friction, she's just not gonna enjoy herself.
>This height makes you taller than the vast majority of women, and that's all that matters for them, when it does at all.
Not really. I see many people who are taller than me. Not to mention out of those who are shorter only few are so short I would be taller even if they wore heels(which is the cutoff from what women say).
>>28562558
>Because everyone subconsciously treats people according to halo effect.
This doesn't last forever, you know. Suppose you meet a dumbass Chad who looks great, how long will it take you to realise he's a dumbass? Unless you're a dumbass yourself, it won't take you long to see it. Same with everyone else. Anyone who can't see through that shouldn't be a friend of yours to begin with, so the halo effect works for you, not against you.
>You can't expand your height.
At nearly 180cm, you don't need to, you're already a tall man. Height won't save you though if you talk like a bitch.
Problems that have no solutions aren't problems, they're just the hand you were dealt. Move on.
>>28562584
Try other things. You can use a pullup bar as support. It hurts my hands more than the floor, so I don't, but try any variety of objects for hand support. Do them on your bed. Do them on your fists. It doesn't matter as long as you go down and up.
>>28562596
I eat delicious shit all the time. Working out allows me to eat way more than I could before. I also know extremely hot women who work out precisely so they can eat more because they love food so much. Knowing how to cook also makes food better. I eat less bland now that I eat healthy. And I eat junkfood every now and then because I love that shit too. Moderation goes a long way.
>>28562773
>Anyone who can't see through that shouldn't be a friend of yours to begin with, so the halo effect works for you, not against you.
But thanks to his good looks people will still want to keep him around. Not just compared to me, but even other people who are less bitter and hateful than me but are also ugly.
>you're already a tall man
Said by no woman ever. I live in a country where average is 5'11"
>Problems that have no solutions aren't problems, they're just the hand you were dealt. Move on.
Only a bitch would say that to deal with being dealt a bad hand and treated baddly for it.
>>28559892
I'm not even following your guide or anything but just wanted to know I appreciate what you're doing bro
>>28562616
>Average is small in womens eyes.
I think we can all agree that you don't know women this well, and should instantly stop assuming you're some major pussy-slayer whose opinion needs to be reckoned with. You clearly don't know women.
The women that have loved me would have loved me even without a dick. It's your problem and your own fault if you choose to think of yourself just as a dick-holder (of small proportions). Don't capitalise on your dick if you're not confident. But be confident in not being a piece of negative shit, which you're far away from.
Your negativity is repulsive to women, and men, not your height, dick, or assumed ugliness. Be sure of that. It's your own fault.
I know this for a fact.
Reminder to go keto if you want to lose fat. It's actually not bullshit
>>28562554
you will truly never make it brah...
and that makes me happy
>>28562864
>You clearly don't know women.
Well I talked with my female friends about it. I've talked with my sister about it and her friends. Few dozen women.
>But be confident in not being a piece of negative shit, which you're far away from.
I have no reason not to be negative. I got dealt a bad hand.
>>28562620
>I'm working sometimes up to 72 hours a week. If I can only workout at 6:00 to 6:40am or 9:00 to 10:00pm, what is better for my over all health?
Whichever you can handle best. I personally would prefer to work out after work, so 9 to 10 pm, but that's me. It may be better too, if your day job involves physical work.
>How far fitness wise can i go with just the elliptical machine and body weight exercises?
One is cardio, and therefore is a different thing, but fine, and the other is just less efficient than free weights, but if you're a novice, things like pushups will serve you a long time.
>I'm MtF trans, should I be using the male BMI to track my health or female?
Bah, drop that shit. Just look at yourself and you'll know if you're healthy or not.
>Bonus round! Just using exercise, how/can I get some hips?
Squat.
Welcome!
>>28562650
>but what I'm saying is in accordance with what women think.
You're psychotic. You don't know what women think. The only time you are told, from a woman, what she thinks is if:
>she's lucid and smart
>she's intimately connected to you and has been for a while, enough to show her true face without fearing losing you
I doubt you've ever encountered such a woman with your attitude.
best exercises to max the marine pft?
so I'm one month into martial arts class. While I'm noticing obvious benefits, I'm far from buff and so are the people in the class 6 months in or further. I mean sure, they kick ass and they move like goddamn ninja warriors on sterioids, but they sure as hell don't look the part, so what can I do to look like a ninja fitness wise?
I take classes mondays, wednesdays and fridays, 1:30 hour of exercise.
>>28562674
>The only thing that I really want advice on is how I would go about asking a girl out before the course is over, and I'm not sure this is the place.
This is why you should write to me. There's a lot more I can do for you.
As to asking, know that if it feels awkward as fuck when you ask, and if her reaction disappoints you, she isn't worthy of your attention. I can't put it more simply here and I don't have time to explain more. But that's basically it.
The right one for you will give you a chance because she'll want a chance with you.
Just ask. As if it was nothing.
>>28562676
Great! I'll assume your goal is to lose weight, then?
>>28562927
Thank you Nick ^_^
>>28562949
>You're psychotic. You don't know what women think. The only time you are told, from a woman, what she thinks is if:
Or if she is drunk.
Or if she doesn't even consider you a male. If she doesn't consider you worthy as a sexual partner so she isn't afraid of speaking the truth.
Just fuck off shitting up my board with your normie advice.
>>28562743
>Doesn't disprove that it's fedora.
I had no idea people took this meme so seriously... It'd be a good idea to drop it, anon.
>She can be as intelligent and loving as you want, but you can't battle physics, if there is no friction, she's just not gonna enjoy herself.
You seem to think women aren't influenced mostly by psychology... just like men, when it comes to sex. Your cock is enough to get friction going. What do you think? That vaginas are 20 centimeters in diameter? My woman's vagina, you can't put a FINGER in it unless she's wet, so even your dick would cause friction in there, and most vaginas will be fine. No friction would mean the vadge is loose, and that won't be your problem or fault.
You really talk like a fag. If I were a woman, hearing you speak like this would make me run away.
I'm on a 2000 calorie diet for surgery. Slim Fast for breakfast, Protein Shake for lunch, Sugar Free Jello for a snack and grilled chicken and a small cup of mixed vegetables for dinner. Losing a lot of weight before I go under the knife.
>>28563053
>You really talk like a fag. If I were a woman, hearing you speak like this would make me run away.
Yeah women hate men who don't want to accept being treated poorly by society for things out of their control. They want complacent faggots who just accept their place in society.
>>28562833
>But thanks to his good looks people will still want to keep him around.
Good-looking people are often avoided precisely so that other people don't feel/look uglier by comparison. You seem unaware of the lives of good-looking people, especially good-looking women. You'd be surprised to find their problems in life are much worse than yours. I know first hand; one of my best friends looks like a legit model.
>Said by no woman ever. I live in a country where average is 5'11"
Caring this much what women think is your first problem here. What women say isn't always what they think, and if they realise you care this much, you'll scare them away, because they know how unstable they can be, and they don't need someone who can't be his own man. You're tall, period.
>Only a bitch would say that to deal with being dealt a bad hand and treated baddly for it.
That didn't make sense. Being short doesn't mean being treated badly. These are two different things. Acting like a fag will get you treated badly, though, but that's deserved. Your height isn't your fault, but your attitude is.
>>28562835
Thank you!
guzuzzuz
>>28563129
>You'd be surprised to find their problems in life are much worse than yours.
Yeah and now the one about cinderella.
>someone who can't be his own man
What's that even supposed to mean.
>You're tall, period.
And you are a retard who is ignoring reality, period.
>Being short doesn't mean being treated badly.
Shortness is unattractive. Unattractive people get treated baddly. Not rocket science.
>Acting like a fag will get you treated badly, though, but that's deserved.
A fag is someone who accepts that world is unfair.
>>28562910
>Well I talked with my female friends about it. I've talked with my sister about it and her friends. Few dozen women.
And? Until you talk with a woman who fucks you, it won't matter. All the female friends you spoke with will be sure to answer in ways that won't sound like you have a chance with them. That's a top priority for any woman. Their responses to you aren't good sources of information, especially since I know they're wrong, factually.
>I have no reason not to be negative. I got dealt a bad hand.
Doing better is a good reason, but it's a choice you have to take.
>bad hand
You can walk, you're not retarded, you're tall, you have a penis. There's so much worse that could happen to you. You're honestly just a little immature and focus only on yourself. You'll grow up eventually, I hope.
>>28562962
>marine pft?
For strength, any good strength program like SS, for cardio, any cardio.
>10kg gone
>i can barely see any progress
oh well, 25 to go
>>28563220
>especially since I know they're wrong, factually.
So you know factually that these women are wrong even if you didn't talk to them, while I did. Just lol.
>All the female friends you spoke with will be sure to answer in ways that won't sound like you have a chance with them.
Interesting, you say I'm tall but then you say the women are responding in a way to make it seem I don't have a chance with them. But if I'm "tall" why would they list height as a requirement? Even you don't believe the bullshit you are saying.
>You're honestly just a little immature and focus only on yourself.
Kek. Not accepting being treated worse because of bad hand equals being immature?
>>28562971
You need to do strength exercises, that means lifting heavy things. Martial arts are great but they aren't intended to make you strong. Different goals.
Do a strength program.
>>28562868
lmao fuck off reddit pleb. Keto is overrated af.
I tried keto a year ago and I barely lost weight at all despite following it rigorously. Now I just count calories and I've dropped 1 kg per week for the last 2 months.
>>28563003
I don't believe most women truly understand what they want and need. I wouldn't give too much weight to what they say. I've confirmed my theory time and time again. Most of what they say serves, consciously or not, to see whether you care very much about trying to please them or not. Trying to please them shows them you're a bitch and generally are only talking to them to fuck them, both of which generally repel them, unless she wants some fook.
Either way, most women are fine with a 14cm cock. Fact.
>>28563260
100 crunches
18 minute 3 mile i think
20 pullups
>>28563036
>with your normie advice.
You have no idea. Your attitude or rejecting what makes you uncomfortable is more normie than anything I've done in this thread.
I hate this. I'm 1.80m and weigh 81kg. I used to weigh 95kg. I've been eating right and doing 30min of cardio a day. I was told by my doc that if I weighed as much as I'm tall (180cm/80kg) I'd be healthy. Why the fuck am I still fat?!
>>28563074
>They want complacent faggots who just accept their place in society.
Not in my experience. Not in yours, either, since you accept your place: "I've been dealt bad cards, I keep them and don't try anything." You're the one who accepted your place. If women liked that, you'd be drowning in pussy.
>>28563366
>trip fag has the audacity to tell me that I'm a normie
Who has the trip between us two?
I thought so.
>>28563425
>since you accept your place
I don't. To accept my place I would have to not be angry and bitter about people treating me poorly.
>>28563343
All that shit you said doesn't matter. What matters is being a Chad or not.
>>28563271
>Not accepting being treated worse
You accept it. You even encourage it. You don't want it to be any different, because that would require efforts.
If you have any questions about working out, I can answer that too.
>>28563423
>Why the fuck am I still fat?!
Not undereating. "Eating right" isn't so right. You need to eat less. Count your calories, daily, if you do it right, you will lose weight gradually.
>>28563471
>You accept it. You even encourage it. You don't want it to be any different, because that would require efforts.
To put in effort for things that many people get easily just by being born lucky is cuckoldry.
>>28563453
Why do you think the trip makes anyone a normie? I use it in this thread exclusively.
If calling me a normie is all you can do, you're wasting your time in a silly way, which is another normie thing to do. Just go do something fun.
>>28563456
>I don't. To accept my place I would have to not be angry and bitter about people treating me poorly.
Being angry doesn't mean you don't accept your place. You do nothing to get to a better place. You just whine and you're probably responsible for most of the cards you're given. Working out is like getting a new deal, but you don't want that. Your attitude keeps you where you are, and that's accepting your place.
Being bitter does nothing. It's time for you to realise that pity isn't a good thing, and wanting to get that from people will not do you any good. People will just pity you, think you're pathetic, and that's all. It's definitely the vibe you give even here.
>>28563538
>Working out is like getting a new deal
Not even close.
>Being bitter does nothing. It's time for you to realise that pity isn't a good thing, and wanting to get that from people will not do you any good. People will just pity you, think you're pathetic, and that's all. It's definitely the vibe you give even here.
Who gives a shit. I will not accept having to work hard for what many get easily just by being dealt a better hand.
>>28563503
>To put in effort for things that many people get easily just by being born lucky is cuckoldry.
You talk like a bitch. Besides, nobody is born with muscles, everyone is born a baby. Nobody gets muscles for free. The only thing you can do is work for them. That's why it's valued by many.
Being fit requires efforts and discipline. If you don't have discipline, you don't get fit.
You'd rather not make the effort, so you don't get the rewards. That's justice. I make the effort, I get the results. It's the same thing with many other things.
You've given up, and that's what you're most bitter about. But it's your own fault and problem. Nobody else's.
>>28563490
What do you think I've been doing to lose 14kg. I just don't see myself thinner even though the scale says I am. Do I need to lose 14kg more or something?
>>28563586
>Nobody gets muscles for free. The only thing you can do is work for them. That's why it's valued by many.
Many people get born having high test and big frame. Lots of muscle on small frame is laughable.
Also you're wrong about everything else, because you're a cuck. You work hard for things that many get easily. You're making effort like a bitch.
>>28563576
>Not even close.
No? How would you know, you've never done it. It is. I changed my entire body this way. You betcha it's a new deal.
>Who gives a shit. I will not accept having to work hard for what many get easily just by being dealt a better hand.
Then don't. But stop whining about it and accept your place, then.
You either do the work and don't whine, or you don't, you give up, and you don't whine either.
There's no reason to whine, no matter what.
(Besides, everyone has to work hard for a good body, absolutely everyone.)
>>28562070
Thank you.
I will be doing my own bit of research to gain some knowlegde about the Fitness.
I will most likely scroll trough this tread as well.
Thanks again for your work!
>>28563590
If you're still losing weight, continue the same way. The scale doesn't say whether you're thinner, just lighter. You can weigh more than before and be less fat, since muscle weighs heavier than fat, for instance.
If you can still see fat on you, that means you can continue undereating safely.
I've been trying to get stronger for nearly 10 years and I've made 0 progress. My bench has been stuck at 1 plate for years and years. DL and squat suck too. Slightly above 1 plate for both.
I really don't get how to work out I guess. I go to the gym, jog for 40 mins, DL, squat, and bench and I am exhausted by the end of it but nothing ever goes up. I don't understand what to do at all. Sometimes I just jog for hours because at least I can't fuck that up, but I hate how I have no muscle. Girls have bigger arms than I do.
>>28563648
>No? How would you know, you've never done it. It is. I changed my entire body this way. You betcha it's a new deal.
I did actually. I was still short, ugly and small dicked.
>Then don't. But stop whining about it and accept your place, then.
But why? Chad doesn't have to work hard for these things, or not nearly as hard. Even if he doesn't work, his position is better than mine.
>There's no reason to whine, no matter what.
Being treated poorly for things out of my control?
>>28563640
>Many people get born having high test and big frame. Lots of muscle on small frame is laughable.
You are very ignorant of how human anatomy functions. Small frame is defined by having muscles or not having them. This is on par with "big boned" bullshit. A strong man's muscle isn't fundamentally different from a skinny man's. A strong man could lose all his muscles by simply not using them for long enough.
Every excuse is good for you. Are you really blind to your own bullshit? You need a therapist.
>Also you're wrong about everything else, because you're a cuck. You work hard for things that many get easily. You're making effort like a bitch.
I'm a cuck because I look hotter and hotter every day, and I get healthier? A cuck is a man whose wife cheated on him. That's not happened to me. A cuck is still superior to you because a cuck at least has a wife. You're worse than a cuck, you don't even have someone to cuck you.
I work hard for things that I want. Nobody gets muscles easily, they all have to work, by definition. I know that, and it doesn't matter. I'm my own person, I play by my rules, and the ones imposed on me by nature, just like everyone else.
I'm making efforts precisely because I'm not a bitch.
I work hard, I get the results that come from my hard work. You don't, and you get nothing.
Guess who's whining in whose thread?
Now let's talk fitness, or leave. I've wasted far too much time on you.
You're at a point where you need to seriously wonder why you keep living. Either give up for you or make an effort, but what you're doing is no kind of life.
>>28563780
>Small frame is defined by having muscles or not having them.
Not at all. It's defined by how wide your shoulders are, your wingspan, wristsize. All of these correlated with testosterone levels by the way.
>A cuck is still superior to you because a cuck at least has a wife. You're worse than a cuck, you don't even have someone to cuck you.
If cuck accepts bad treatment and works hard to get a used up Chads slut then he is a retard and is actually beneath me, because he doesn't even have pride.
>I'm making efforts precisely because I'm not a bitch.
You are a bitch precisely because you make effort for things that Chad gets just by living.
>Guess who's whining in whose thread?
Yeah just tell yourself you're winning. Who gives a shit.
>Now let's talk fitness, or leave. I've wasted far too much time on you.
Make me.
>>28563682
>I've been trying to get stronger for nearly 10 years and I've made 0 progress. My bench has been stuck at 1 plate for years and years. DL and squat suck too. Slightly above 1 plate for both.
Do you eat enough protein? Do you increase reps if not weight?
>. I go to the gym, jog for 40 mins, DL, squat, and bench and I am exhausted by the end of it but nothing ever goes up.
That's the problem: you shouldn't be exhausted. Doing cardio before lifting cancels the lifting. You're already tired by the time you ask your body to make an effort. Cardio and strength are different. Don't mix them like that.
You shouldn't be exhausted by the end of a lifting session, not in a cardio way. You should feel like you've given your best and need rest, yes, but not panting like a nutter.
> I don't understand what to do at all.
Please read my guide, it will help understand what's going on.
> Sometimes I just jog for hours because at least I can't fuck that up, but I hate how I have no muscle.
Cardio requires fuel, that means calories, or your fat, or even your muscles. If you do cardio, you burn shit up.
You probably don't eat enough, to top it all. Muscle growth requires energy, which you can have from your fat, or from eating more than usual.
If you're already skinny, don't eat much, and do cardio, no wonder you don't gain any mass!
Stop the cardio for now, eat more, buy some protein shake to get enough protein in a day, and do serious lifting, with appropriate progression.
Tell me in details how your lifting goes.
>>28563863
>to get a used up Chads slut
I got an intelligent virgin. Sorry.
>You are a bitch precisely because you make effort for things that Chad gets just by living.
Chad doesn't grow muscles for nothing. He works out too.
>Make me.
No need. You're a sad man.
>>28563894
>I got an intelligent virgin. Sorry.
Not talking about you. You might have gotten lucky. But most men won't. Depends on when you got together, but if you were after 25 then the odds are very unlikely.
>No need. You're a sad man.
And you still haven't disproven me. You just keep repeating the typical normie platitudes.
MUH EXCUSES
MUH HARD WORK
MUH MUSCLE
>>28563682
Try separating days when you jog and when you lift. That might help a bit.
sooooo
if i eat less than 500 cal a day, I will slowly wither away and die?
fucking sweet
Nick you're the best. Don't let any of those bad-attitude motherfuckers get to you. I mad respect what you're trying to do in this thread and ones like it. We all should stop wallowing.
We can pull our generation of dudes out of this tailspin. Thanks again for the tips.
>>28563934
>You might have gotten lucky.
Let me get this straight: if you don't get what you want, it's because of bad luck, and if you do, it's good luck? Do you ever account anyone accountable for anything?
I got what I wanted by working for it.
>And you still haven't disproven me.
What's to disprove? You prove everything I say by being yourself. No work = sad, pathetic man with no results in anything, body, women, job.
I do the work, I get what I want to have: a body, a woman, a job (I got a second job recently, at that).
People can tell which one of us is saner.
What advice do you have for people? "Give up and accept your place."
You're the most negative person I have met. The bright side of this is that you get exactly what you deserve. And believe me, you deserve this. You've welcomed it, now you have it, and you want to keep it, so you will keep having it until you change your mind.
>>28563998
Eat at least 1000kcal, that'll be hardcore enough.
>>28564033
Thank you! The more you guys try and show results, the more others will see that there's a way and they can do it. That's why I'm here.
>>28564075
>Let me get this straight: if you don't get what you want, it's because of bad luck, and if you do, it's good luck? Do you ever account anyone accountable for anything?
Most of your life is determined by the moment you get born.
>I do the work, I get what I want to have: a body, a woman, a job (I got a second job recently, at that).
So what? You got lucky. It's as simple as that. You just try to tell yourself all this bullshit so you can still believe in your just world fallacy.
Hey as someone who is trying to lose weight could you tell me how can I speed it up maybe even a litle bit? Cause right now Im most of the time doing cardio ( Did 3 days in a row. I was feeling best yesterday and broke my own record of for distance - 6km. ) Also trying to eat less. When I have time I try to go to my uni gym. Was going regulary last semester but the new schedule fucked it up. I have some free time right now and I was wondering what can I do. Thanks in advance.
>>28564121
>Most of your life is determined by the moment you get born.
Keep telling yourself that. You've accepted your place.
>So what? You got lucky. It's as simple as that. You just try to tell yourself all this bullshit so you can still believe in your just world fallacy.
Nope, I worked hard to get all this. Luck is often a part of things, but you don't get lucky if you don't try. It's that simple.
The reason why I got a second job is not because of sheer luck, but because I proved my skills to the right person, and she hired me for a second job. Luck alone didn't give me the skills required for the job, I worked hard for them, I studied for years and years.
You're a bitter person and you don't seem to realise nothing will improve for you until you realise you're the only person who can make it better.
I've already tried helping you and you have shown me that you didn't want help, you just want others to agree with you and pity you. You won't get either from me. Pity shouldn't be what you seek in others.
>>28564112
Nigger no
I don't want to get fit, I want to die
>>28564112
Hey Nick. Last year I started lifting/bulking and I went from 110 pounds to 130 pounds in 2 months.
I stopped lifting after I got a job, and now my weight rest between 124-126. I was wondering if you had any tips on bulking. Whenever I wake up I never feel hungry and my appetite isn't strong. I recently went an entire day on 600 calories. Any tips would be appreciated.
>>28564173
>Hey as someone who is trying to lose weight could you tell me how can I speed it up maybe even a litle bit?
Do cardio. Any cardio.
I see that you already do, good. Remember, half a kilo a week, or a pound a week, is the most you should aim for. More is not healthy.
It seems you're doing everything you should already. Is it working?
>>28564200
>but you don't get lucky if you don't try. It's that simple.
And even if you try you will likely fail. Trying is necessary but not sufficient.
>I've already tried helping you and you have shown me that you didn't want help,
if help means ignoring the truth then you are right. I don't need that kind of help.
>>28564121
Sheesh. Just stop.
how long will i have to train before i can do one handed pushups? i want to be able to ironically tear off my shirt and starting doing them when i'm around qt's
>>28564206
>I don't want to get fit, I want to die
People who want to die, die. You don't want to die. What's wrong, anon?
>>28564213
>I was wondering if you had any tips on bulking.
One, mainly: don't do it. Unless you're a skeleton, you don't need to bulk. You want muscles? You need protein. Get a broshake and make sure you get enough protein in a day. Eat normally. If there's any fat on you, you're eating enough, your body has a reserve in which to tap if necessary.
>>28564233
Well I weighted myself like 2 weeks ago and I was 85.2kg. Today I was like 84.1kg. So I guess in a way I did. It's a bit hard for me not to snack at times.
>>28564289
I'm a skeleton and I have trouble eating. Preparing food is such a pain. What do?
t. Hungry skeleton
>>28564243
Look, why do you keep talking to me if you're so set in your ways? You've been a cunt to me and yet I still speak to you as if you were new, because I can't hold a grudge very well.
But even so, you don't make any efforts. Don't you see that the way YOU see things doesn't help you? What would it cost you to try someone else's way for a while, just to test things out? What would it cost you? Nothing.
I'd still help you, but I can't do it without you.
>>28564284
>how long will i have to train before i can do one handed pushups?
All depends on what you can do now. I can't answer that without knowing how many pushups you can do with two hands.
>>28564344
I can't truly try something if I don't believe it. And I can't make myself believe the things you're saying. That's the whole problem.
>>28564312
Doing good, keep going.
>>28564328
You can eat anything you want. Eat nuts and drink whole milk. Nothing to prepare, shitloads of cals. I prefer pistachios.
>>28564289
>What's wrong, anon?
I hate myself, but I can't kill myself because I'm a pussy. I'm already anorexic but I think I average more like 600cal a day
>>28564344
>1 new post
I am pretty much am a skelly. I also make my own protien shakes with
3 scoops of vanilla muscle milk
2 tbls of peanut butter
1 graham cracker
and milk.
I tried gomad and got good results, but it destroyed my bowels. I can post pics if you need me to.
>>28560068
SS/SL followed by Texas Method/Madcow 5x5 anything else is dumb and splits are only useful if you're on roids. Make sure you're adding weight to your chin ups,pull ups, and dips once you can do 10 unweighted reps or you're going to look like a T-Rex.
>>28564328
Smoothies are good for a huge and easy to force down your throat punch of calories. You can get blenders that you can screw a Mason jar onto and drink right from the jar, for easier clean up.
My favorite smoothie is
>1.5c whole fat or 10% greek yogurt
>1c frozen strawberries
>fresh banana
>3tbsp maple syrup
>3tbsp half and half or milk
>2tsp ground flax seed
Mmmmmmm
It's the only thing keeping me alive
>>28564394
>I can't truly try something if I don't believe it.
That's why you suspend your judgement until the experiment is done. You can do that if you choose to. It shouldn't be this hard to trust me for such objective little things.
>And I can't make myself believe the things you're saying. That's the whole problem.
But I suppose you want to, because you always come back. That's a good thing. You just need to actually give these things a chance, and give yourself a chance.
It shouldn't be too hard to believe that maybe you don't know how things work 100% and that maybe, just maybe, you are wrong in your interpretation of the world.
You have more control than you think. You'd realise that if you tried.
>>28564420
>I hate myself,
Why is that? Make a snappy list.
Hey Nick, long time no see.
So I've been trying to lose weight with a pretty hard diet of 1200 cals a day, lifting and running alternatively every other day.
Went from 110kg in November to 85kg as we speak, so that's pretty good.
My diet has good proteins and I lift consistently...
...but my main concern comes from how little I progress.
After all this time (started dieting around January and lifting mid February) I am still struggling doing more than 2 push ups in a row, not a single real pull up yet, I goblet squat at 18 kg, barely increased my DB OHP by 4 kg in two months...
I know I've been on a hard diet, I also couldn't lift during the whole month of march because of some jaw surgery, but still. I feel like I'm wasting my time..
My muscles do seem kinda bigger though, but it's really strength that I'm looking for... so should I be worried or not?
>>28564408
I don't like nuts
>>28564460
I get tired of these. I eventually lose my appetite for smoothies. If there was a fresh pizza in my kitchen every time I walked in I would be happy.
>>28564460
That sounds awful. Maple syrup does not belong in there you heathen.
>>28563867
OK, I will skip the cardio today at the gym.
Do you just go straight to your lift and do warm up sets? Then the working weight sets?
>>28564488
>Went from 110kg in November to 85kg as we speak, so that's pretty good.
That's an understatement!
>After all this time (started dieting around January and lifting mid February) I am still struggling doing more than 2 push ups in a row, not a single real pull up yet, I goblet squat at 18 kg, barely increased my DB OHP by 4 kg in two months...
For pushups, do them from the knees, and do 5 reps, or more if you can, but do 5 sets for sure. Gradually, you'll be able to do more normal pushups.
4 kilos in two months isn't that bad. The more you progress, the slower it becomes, in my experience. I increase reps when I can't increase weight, up to 8 or 10. Then I load up. That's a way to progress. Chances are you're making progress but slowly enough that you can't load up quickly. That's normal.
Bigger muscles means more strength, so you are getting stronger. It's just slow.
I think you have no reason to worry. Muscle growth is slow by definition.
>>28564508
your attitude is a problem. if you want to get healthy you shall have to ditch that princess 'tude
>>28564525
REAL maple syrup nigga, not Aunt Jemima's. Try it. So good.
>tfw sugar addict
>>28564392
i can do 3 sets of 8 reps of diamond pushups
i've been doing 60 seconds of a one handed plank (30 seconds right hand, 30 seconds left hand), that's about my limit though right now
>>28564466
>That's why you suspend your judgement until the experiment is done.
Well suspending judgement when I have thought processes that are as you say bitter, negative or whatever else ingrained in my head by thinking like that for many years. Easier said than done. Obviously you will call this an excuse and it is.
>But I suppose you want to, because you always come back.
Yeah well the alternative is suicide, prison or mental asylum. So I'm still trying to hold-out for other options.
As I said, the problem is my negative thought processes that have become over the many years I've had these almost automatic. For example I see a couple on the street and become insanely angry(yeah it's that bad, when I mentioned the three options I wasn't being dramatic).
>>28564508
>I don't like nuts
You don't have to like them, you just have to eat them. That said, you can feast on anything you damn want, so go crazy.
>>28564546
Yes. I don't do cardio for now because my knees aren't ready, and cardio isn't my personal priority at this stage. Warm up, and lift. Yup.
>>28564579
Sounds good. I have no idea how long it'd take you to get there, but I know it's exponential. At first it'll seem far away, but it comes closer faster and faster. Train and it'll happen.
>>28564481
>female (thus inherently lesser, due to being a slave to my hormone cycle)
>ugly (commonly mistaken for a trap when posting face on 4chan)
>addict (currently only hooked on Internet/constant stimuli, sugar, and caffeine, but previously every day pot smoker, Xanax, etc)
>serious mental problems even beyond normal female craziness (seeking therapy now...)
>dropped out of college where I had a full ride due to mental health and addiction
>had a kid with an autistic loser, now cannot go back to school or anything proactive like that
>lazy, chronic procrastinator anyway
>hate myself so much that I refuse to make money off my art even though other people like it
>talk a lot of talk but never walk the walk (give self-help advice while being unable to help myself)
etc....
>>28564408
I just hope I can lose all the belly fat or atleast some of it
>>28564580
>Easier said than done. Obviously you will call this an excuse and it is.
You need to try. You're alive, you're breathing, and it would be a crime not to live better than you are doing now.
>Yeah well the alternative is suicide, prison or mental asylum. So I'm still trying to hold-out for other options.
I'm glad this is clear to both of us.
>As I said, the problem is my negative thought processes that have become over the many years I've had these almost automatic. For example I see a couple on the street and become insanely angry(yeah it's that bad, when I mentioned the three options I wasn't being dramatic).
If you wrote back, I'd still respond. I can't hold a grudge, just know that.
I don't think you're religious, but there's a concept in Christianity that applies here: envy. You want what others want, and this is bad for you, as you know. You want these things not really for themselves, but so you can compare yourself to others and not feel like you "lose" in the comparison.
You need to stop doing that, and we can work on it. I can help with that, truly.
You need to reprogram your brain, and I know it's not easy, and that's fine. All that matters for now is that you're willing to try. Trying is all it takes. You need to explore your thoughts and find out why you are angry, why you feel slighted by the existence of others.
You will also need to believe me to some degree.
You're spiraled down in a bad way, and your thoughts are working against you now. It doesn't have to be this way.
The key, though, is how responsible you feel. If you think it's just injustice against you with no part from yourself, it will be difficult to improve. That's why the first thing is to take responsibility. You're better off assuming you're responsible for more things than you really are than the opposite. If you feel responsible, you'll try to change things. If you don't, you'll just wait for those things to change by themselves, but they never will.
>>28564577
Can we keep this about food and not me?
It's a lot easier to eat something when you have an appetite for it
>>28564605
Anything else like nuts?
>>28564679
>female (thus inherently lesser, due to being a slave to my hormone cycle)
Get the bar in your arm. It reduces period problems by making your body feel pregnant all the time, as women evolved to be. It's also the best contraceptive there is.
>ugly (commonly mistaken for a trap when posting face on 4chan)
I'll be the judge of that if the time comes.
>addict (currently only hooked on Internet/constant stimuli, sugar, and caffeine, but previously every day pot smoker, Xanax, etc)
There may be more explanations than you know for this. The rest you can quit by choosing to.
>serious mental problems even beyond normal female craziness (seeking therapy now...)
I'd like to know what, exactly.
>hate myself so much that I refuse to make money off my art even though other people like it
If they want to buy it, sell it. Give yourself a break.
Perhaps you should consider writing to me.
[email protected]
>>28564700
This will go away last. But it will go away.
>>28564830
>Anything else like nuts?
There are many kinds of nuts. I guess oils can work too. Google "healthy caloric foods".
>>28564679
Do you at least love your child and give him/her attention when you can?
To everyone who wrote: I got your e-mails!
I don't think I'll be able to write before Monday, though. Tomorrow will be busy, and I'm off to bed soon.
But I'll respond!
>>28561310
If I can add something here,
I have found with my own body transformation, and through research, that it is most effective to obtain the two goals of losing weight, and gaining muscle separately.
The reason is that, when you are in a caloric deficit (in your case 400 cals/day) it is harder for your body to store protien as muscle mass. For this reason I have broken my plan into a couple "phases".
Phase one for me is fat loss (I'm still in this "phase" 20/50 pounds lost ATM). I'm keeping a caloric deficit of 500 cals a day, plus doing fairly intense cardio 3 or 4 times a week.
Once I've lost my 50 pounds of fat, I will increase my calories to a 2 or 300 calorie excess, with a major focus on protien intake (I will aim for 220+ grams per day).
This should, in the long run, allow me to lose my fat, and stack muscle mass faster than trying for muscle gains and fat loss at the same time.
Hope this helps as all!
>>28564961
I think this is very viable.
I'm trying to both lose fat and gain muscles, by (trying) to eat at a deficit and eating tons of protein every day.
Your way is probably more efficient.
>>28564830
Smoke a lot of weed?
>>28564847
Do you have Skype?
>>28564897
Of course!!! I'm trying to figure out how to work from home so I can fulfill my dream of home schooling her. I gave up my pot habit for her, developed proper hygiene/cleaning habits so she can have a nice environment to live in and learn self-respect and self-care, etc etc.
Her dad changed not one whit and that's why he's gone. I don't prevent him from seeing her, but he also isn't really trying to stay in her life.
>>28565007
That's good to hear, I would suggest finding a proper husband, maybe ones with kids since they will be more experienced.
>GET FITTER
No, I think I'm going to be as fit as I'll ever be.
Pic fucking related. It's hard to believe this was almost two weeks ago when I did this.
>>28565007
>Do you have Skype?
Used to, but for many reasons, writing will be easier.
My father also left when I was a baby. My mom found me a new father shortly afterwards. I hope you can do that too, for your kid.
But yeah, write. I'll write back.
I must go, everyone. Good night to all!
>>28565088
You ran for 4 hours???
>>28565127
Ran a marathon. It took me 4:15 to complete it. Ignore the 30 miles--RunKeeper's usage of the GPS is shit. The true distance was 26.2 miles.
I don't suggest it unless it's one of those accomplishments you want to add to your bucket list or whatever. If a person does: deadlifts, squats, and lunges. Become used to them. Anything to strengthen your calves, quads, and hips.
Now, I'm going back to running 18 miles a week and back to lifting again.
>>28565287
Cardio is next on my list of things to do, but for now, I can probably run about 2 minutes. I need to fix my knees before I can train with any efficiency.
>short hamstrings
>move kneecap against other bones
>hurts
Gotta go, guys, see you next time!
>>28565344
Too bad I'm late to this thread. I had some questions for you.
I'll keep my eye out for you, thanks for doing this.
>>28565344
Hope you get it corrected. Cardio (whatever form: running, cycling, and swimming) can benefit no matter what your preferred choice of exercise is.
friend i have a difficult time counting callories.. so i work on a graveyard shift, from 3 am to 11 am. i go to sleep at 12 am - 2 pm and wake up at 9 pm - 11 pm.
first question is which part of my schedule does represent the start of the day? i nees to eat less than the amount resulted from the calculator during a day, but from what point do i start to count? when i wake up, when i have my first meal? all those times differ for me, sometimes i eat at the cantina at 7 am, other times i eat at 1 am at home and so on.
also i have trouble keeping count of callories.. for example at work at the cantina, i can grab a serving of chicken breast with fries.. there are no informations provided about the number of callories or even the weight of the serving; should i perhaps eat less healthier foods from shops that actually has the calorie intake written on the box? it would be way easier to know exactly how much calories i'm consuming
thanks for the help
>>28559905
Hi. Lost 50 lbs years ago and kept it off, all the while increasing my lifts from novice to intermediate level.
I have some issues with this guide:
> Eat at 500 calories below basal metabolic rate.
Your BMR is the calories you would burn if you were to lie completely still with your eyes closed for 24 hours. If you eat 500 calories less than that *and* start a fitness program, you are setting yourself up to fail because you will have no energy. You're also likely to lose weight too fast for it to be sustainable in any case.
> 1 to 3 reps is something nobody ever does and it's a big mystery why it makes you stronger, and you'll stall because you won't grow muscle.
Your ideas about this are so wrong I don't even know where to begin. Look up the difference between "sarcoplasmic" and "myofibrillar" growth. The reason beginner strength programs recommend 5 reps is because you get myofibrillar growth in addition to some sarcoplasmic hypertrophy. It is extremely common to work in lower rep ranges. 5 is in fact a good compromise, but otherwise you are completely backwards on which style of lifting is likely to make you stall.
I really only point this out because I think the guide is close to being very good, but these two items are likely to leave readers with a very confused and incorrect mental model.
My version of the guide would look like this:
> If you want to get fit, make sure you know how many calories you're eating every day and how much protein.
> Eat more protein.
> Drink more water.
> If you're too fat, calculate the number of calories you would eat to maintain your weight (if you're not gaining weight, it's the number of calories you currently eat), eat 200 - 500 calories less than that, do Starting Strength, and walk 30 minutes a day.
> If you're too skinny, add more calories in the form of protein and do Starting Strength.
Every single fitness/diet program that's out there works because it forces you to measure. The rest are details.
>>28565517
What matters is your caloric intake for a 24 hour period. You could say that "starts" at 8 pm, and as long as it starts at 8 pm every day, it doesn't matter.
For counting calories, just do the best you can. You can join myfitnesspal and they have a food database that should help you guess. It will tell you a typical number of calories in an ounce of fries or chicken, for instance. It doesn't have to be perfect; the goal is just for you to have a good idea of what you're eating so you can identify necessary adjustments. If you keep a food journal long enough, you'll eventually find yourself using past eating behavior as your main point of reference and comparison anyway.
