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File: 1745305559542.png (578.9 KB, 820x560, lumlifts165lb.png)

 No.1733

The point of this general is to help anons to:
>Learn healthier habits and skills
>Get in better shape
>Share progress, cooking recipes, routines, etc.
As this is a healthy lifestyle general, discussing roiding/dnp/ozempic/sarms is heavily discouraged.
Only Natty and TRT(for age/health reasons) posters are allowed.

>OG /fit/ Sticky, good for novices (might need to create an updated alternative)

https://liamrosen.com/fitness.html
>Fat-loss advice
https://pastebin.com/8HHyb328
>Running advice
https://pastebin.com/gE9pfKgU
>Powerlifting advice
https://pastebin.com/V84Y0J9Y

>To Do:

>Update all paste-bins as they are just lifted from the /fit/archive
>Create a unified Power-Lifting and Body-Building guide/pastebin
>Create a /ck/ guide/pastebin (macros, nutrients, cooking basics, mealpreping, etc)
>Maybe get enough info for a guide on other common health issues like sleep disorders(?)

>Notice:

figadmin mentioned that if we get enough activity, we might get our own board! >>>/wap/2798

>Thread topic:

First thread! Let's share info-graphics, our own experiences and useful knowledge to onboard interested/curious anons!

 No.1734

I don't know anything about fitness, just here to say that muscular men are the hottest and everyone should workout to be as muscular as possible.

 No.1735

>>1733
I have a few good infigraphics somewhere lemme see if i can find them in the meanwhile heres a bb.com forum post from 2002.yes it has withstood the test of time and ive used it for well over 20 years!


SoSuave Discussion Forum
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Health and Fitness
GUIDE TO BULKING UP
Thread starterDIESEL Start dateAug 13, 2002
DIESEL
Master Don Juan
Aug 13, 2002
#1
This board is repetitive as fukk. Newbies come in and pretty much ask the same question over and over.

"HOW DO I GAIN MASS ON X BODYPART??"

"I'M A SKINNY BASTARD AND I WANT TO GET BIGGER."

etc, etc, etc.

Here's the deal. Follow the steps, and get big.

1. Weigh yourself (in lbs !! - if you're a skinny bastard, bf% is irrelevant)
=========================
2. Use these ratios to set up your diet: EAT THIS AMOUNT OF CALORIES EVERY DAY WHETHER YOU LIFT OR NOT

Protein: 1.3-1.5g / # of body weight
Carbs: 2-3g/ # of body weight
Fat .33 - .5g / # of body weight

Notes:
Carb sources: Whole wheat bread, pasta, rice, potatoes, oatmeal, green vegetables, dextrose

Protein: whey powder, eggs, lean meats, fish, skim milk, lowfat cottage cheese

Fat: you'll probably get enough from the meats/eggs you eat, but supplement 1 TABLESPOON of FLAX OIL
===============
3. at least 1/3 of your total daily calories should come in the 3hour window following your weightlifting workout.

Note: Keep fat intake to a minimum during this time. Whey protein is the desired protein source too due to its fast absorption by the body.

example:
Immediately post workout.
2 scoops whey
1 serving creatine transport + additional dextrose

1 hour post workout
2 scoops whey
2 potatoes

2 hours post workout
MRP
1 potato

3 hours post workout
regular meal (meats, eggs, etc..)
===================
4. Limit training to 4x a week tops

5. Each body part is trained once a week. The following are the max sets you should be doing a week. per body part.

Chest: no more than 10 work sets
Back: 10 sets
Legs: 10 sets
Bis: 4-6 sets
Tris: 5- 7 sets
Delts: 4-6 sets
Traps: 4 sets
Calves, Abs, Forearms (can be done 2x week - 6-10 sets)
=====
6. Train heavy - if you can do more than 8 reps it's too light, if you can't do 4 reps with good form it's too heavy.
====
7. No isolation movements. Use heavy, basic, compound movements

Chest: Pressing movements (barbell or dumbbells), Flyes w/ DB
Back: Heavy Rows, T-Bars, Pull Ups, Pulldowns, Deadlifts
Legs: Squats, Leg Press, Stiff Leg Deads, Leg Curls
Bis: Barbell Curls, Alt DB Curls
Tris: Close Grip Bench, Skullcrushers, Tri Pressdowns, Dips
Delts: Military Press, DB Presses, DB Raises
Traps: Barbell/ DB Shrugs, Power Cleans
==========
8. Little if any machine movements.

Chest: no machines
Back: Hammer Machines, and Lat Pulldowns, Seated Rows are OK
Legs: Leg Press, Leg Curl OK
Bis: no machines
Tris: Cable Pressdowns OK
Delts: No machines
Traps: no machines
======

9. Drink lots of water - at least a gallon a day

10. Supplement properly
Vit. C, E, Creatine, Glutamine, and CLA are all you need.

11. Get at least 8 hours of sleep a day

12. ABSOLUTELY NO FVCKING CARDIO
(unless you start getting a visible fat roll.. if this happens, just start cutting from the carb totals - that should keep you lean )
===
13. Change your routine every 4 weeks, but keep the rep range and exercises constant. Basically, change the order of exercises around to keep the workouts fresh.
=====
14. Buy a little notebook and track your reps and sets.. each week try to do more weight and more reps. Once you hit the 8 reps you know it's time to up the weight.
====
15. After 8 weeks, TAKE ONE FULL WEEK OFF THE GYM. This will recharge your body and keep you from overtraining.

When you come back to the gym, work for that FIRST WEEK ONLY in the 10-12 rep range to get your body used to the weight again. Then jump into another 8 week cycle using your maxes from the last 8 week cycle as your starting point.
=======

there you have it, now get to work!

D



[This message has been edited by DIESEL (edited 08-13-2002).]

 No.1736

>>1733
Oh apparently these posts are from sosuave and not bb.com … ive had them in my phone for so long i cant remember which is which.

Guide to cutting
alright.. I've been putting this off for awhile but here it is.

The Rules:

1. Forget all the bullshyt you read in the magazines.. it's usually wrong and it'll only confuse you.

2. Cutting, like bulking, is simple mathematics.. calories below maintenance = fat loss.

2b. A GOOD CUTTING PROGRAM WILL TAKE AT LEAST 8 WEEKS, MORE IF YOU'RE FATTER. THIS WILL ENSURE THAT YOU WILL RETAIN AS MUCH MASS AS POSSIBLE AND NOT END UP LOOKING LIKE A SKINNY RUNT.

ANY OF YOU NEWBIES THAT THINK CUTTING IS EASY. WAKE THE FUKK UP. BULKING UP IS THE EASY PART.

2c. A CUTTING CYCLE SHOULD LAST NO LONGER THAN 12-16 WEEKS (if you're really fat).. ANYTHING MORE IS TOO MUCH STRESS ON THE BODY.

IT'S BETTER TO UP YOUR CALS GRADUALLY BACK UP TO MAINTENANCE FOR ABOUT A MONTH, TO REPLENISH YOUR BODY, BEFORE ATTEMPTING ANOTHER CUTTING CYCLE.

3. Cardio is overrated.

The only use for cardio for cutting purposes is to insure a negative calorie balance. However, too much cardio eats up all your muscle.

4. NEVER GO BELOW 1600 calories.

That's what cardio is for. Start at your baseline, then progressive cut 200 calories each week til you hit somewhere close to 1600. Once in that 1600 range you start to add cardio.

5. Long, steady-state cardio is bullshyt.

No cardio session should last more than 20 minutes. High intensity cardio of at least 10 but not more than 20 minutes is the key. (by intense I mean, wind sprint level effort). Start at 2 - 3 sessions per week, and continue to add as needed.

6. Low-carb diets are bullshyt, unless you are on the juice (specifically the cutting drugs) .

They leave you flat, and your workouts/strength will suffer… The carbs to avoid like the plague are the starchy carbs like pasta, white rice, and potatoes

7. Most of your carbs should come from fat free dairy, green vegetables and moderate portions of brown rice and potatoes. Only green veggie carbs after 8PM.

8. Suggested macro nutrient ratios:

Carbs: 1-1.2g / # body weight
Protein: 2g./ # body weight
Fat : as little as possible, take one tablespoon of flaxseed oil with protein and no carbs before bed.

most of your daily carbs should come in the three hour window following your weight workout. (see GUIDE TO BULKING for more info)

9. Supplementation

Vitamin C, B, E, CLA, herbal fat burner, creatine, and glutamine (although optional)

10. About training: YOU TRAIN EXACTLY THE SAME AS IF YOU WERE BULKING.

I.E. CONTINUE TO LIFT HEAVY, this stimulation will keep the muscles overloaded and will retain as much mass as possible while the negative calorie balance takes off the fat. Also, it will keep the muscles hard and full..

11. higher reps while cutting is absolute garbage.

The people that advocate that are the jokers in the magazines who are all juiced, so what they do or don't do is irrelevant, the amount of drugs they are on insures success either way.

For the natural lifter, it's a one way ticket to losing big time mass….

To recap: cutting is negative calorie balance while continuing to lift heavy to keep as much of the mass you have on you.

good luck,
D

 No.1737

Hopefully well have a less gay /fit/ this time around although im not optimistic
>>1734
Stay a while anon, seeing that /fit/ was always a closet board you'll probably fit right in

 No.1740

>>1736
>To recap: cutting is negative calorie balance while continuing to lift heavy to keep as much of the mass you have on you.

this has been my personal experience and i will eternally hate our media and its subversive maladeptive propaganda that has wasted all our collective time with bullshit for the entirety of our lives telling us the exact opposite.

>lol just starvation mode and do all the cardio, thats right put your body through the most stress possible so you die of a heart attack at 40 lmao

 No.1741

I see the lifting clowns have already come in with the myths.
Fasting is by far the best way to maintain muscle. You don't lose muscle over a period of a week or two, which makes a straight fast the best way to cut instead of the multi-month yoyo. Not to mention that the so called 'starvation mode' means you will lose less muscle, because the body preserves it better than in a simple low calorie diet.
One thing though, you shouldn't overdo exercise on a fast because the body won't be able to regenerate as easily. But you won't lose muscle by taking even a 1 month break. Absolute nonsense.

 No.1742

>>1740
>>1741
The article that i posted is over 23 years old! However it has aged like fine wine.Diesel really knew his stuff.I used to ask him for training advice back when forums were a thing.I think there was another poster who was called doggcrapp on bodybuilding.com that made a lot of good articles in the early 2000s, also there was another guy called jamie lewis who had lots of good advice and even posted on 4chan for a while till he was outed as a literal bottom.jamie had a blog called chaos and pain not sure if its still up but it was very useful back in the day.

>>1741
Fasting is a good way to lose weight however IMO in the grand scheme of things activity level is more important than diet.still i have some good articles on fasting if anyones interested.

 No.1743

Got back into the gym this week, keep going anons we are all going to make it.

Been doing some cardio for the past month and a little bit of intermittent fasting. Already down 5 kg.

If a lazy ass like me can do it, you can do it to.

 No.1744

>>1741
I have fasted in the past and while as you mention it's a great way to lose weight and you wont loose musclemass in the first few weeks, lifting at the same intensity or even close to it for prolonged periods of time is not really possible, thus prolonged fasting will incur in strength loss.

I have used omad, or 24~48 hour fasting in some cuts. But if you really have to loose like 10kg or more while keeping the most amount of strength, I find that full on fasting is only really viable as a kickstarter for a more traditional cutting regime.
Also keep in mind that fasting works better the higher bf% you have, if you are already at 13~15% fasting might not really be that much better over just caloric restriction.

 No.1746

>>1742
For maintaining muscle mass, activity is important, but honestly not as important as people think. A huge part is also genetics and hormones, which is why a lot of gymrats get on juice when they get disappointed. You can go a long way with exercise and that part is pretty straightforward.
That said, the looking ripped part is mostly a matter of body fat %.
>>1744
10kg is probably right on the cusp of what you'd want to aim for in one period if you're worried about losing muscle mass, and probably not unless you've done significant cuts before. It's very possible to lose muscle mass if you end up doing some 2 month plan where you obviously won't be able to do the same strength training due to lack of nutrients.
And going below 13-15%BF is really tough anyway. Something you'd do as a final measure. But I doubt someone who is able to maintain 15BF% really needs much advice on nutrition unless they're anorexic.

 No.1747

>>1743
I have a home gym, well not really,i just have an olympic barbell and some plates plus two adjustable dumbells in my basement.ive been really depressed in the past year(due to life events) so havent been all that regular when it comes to lifting but ive been doing some cardio and will start lifting regularly from this week onwards.
>>1746
I look like a sumo wrestler now so might as well get back to fasting.i dont really care about bf% or muscle anymore since im an old fuck. I just want to be able to walk a few miles without panting like snorelax.although it would be nice if i could bench above my bodyweight again.(i dont even have a bench nor do i have that many plates kek)

 No.1750

>>1744
Will keep that in mind.
>>1746
I'm trying to keep ar much activity as I can, all my meetings im the bumping head guy, even watching anime trying to get some elliptic in.
>>1747
I have the same setup as a "home gym" but tbf there are a lot of exercises that you cant do, so that why im going to the gym. I will keep you accountable man lets keep lifting until next week.

 No.1753

>>1736
>Cardio is overrated.
I know the context is weight loss but…
Ouch my heart

 No.1754

>>1753
Cardio is a nice supplement, but low intensity is really where it's at for weight loss. If you have the time, walking for 1-2 hours every day will boost your weight loss significantly. Biking is great too but there are many reasons why that isn't vialbe for a lot of people.

 No.1756

>>1750
Thanks buddy im going to focus on getting back into shape.you are right about the home gym thing, i dont have a squat rack so i have to clean and press my squats which, may be fun for now but isnt really viable in the long run.
>>1753
>>1754
Force publique anon is right low intensity is much more effective.
A little context about the article,during the early 2000s most mainstream gurus advocated long,steady cardio sessions which gave rise to a bunch of useles fads like spinning class.
The articles author advises short high intensity cardio but a fat butterball like myself will have a hard time sprinting for a full 20 minutes! For butterballs, walking or cycling are much better options.3 kilometers would be ideal.

 No.1759

>>1756
>i dont have a squat rack so i have to clean and press my squats
There's still enough options to pick from to progress with. You can do bulgarians with either dumbbells or a shouldered barbell, zerchers if you like them. Pistol squats are another good one but the phrase "butterball" probably eliminates that option.

Speaking of which, it would be good to put together a pastebin for bodyweight/low equipment training. Things like Pavel's Naked Warrior, Solitary Fitness, anything on doing more with less.

 No.1763

>>1756
Yeah your squat capacity will out grow your clean capacity relatively quickly, I would definitely trying out zerchers squats and also training your back and leg flexibility so you wont have troubles performing the grab from the floor.

There are two main ways to get the bar into your elbows, the easier one is to perform a squat and move the bar to your quads, the position your elbows bellow it:
https://www.youtube.com/shorts/hHNminR5KXc

The other is a fullblown back bend, the vid is for a zercher deadlift, but the grab is the same for squats:
https://www.youtube.com/shorts/g1Fh6CpbLy4

 No.1764

I'm surprised the "active" boards made their way here. First /sp/, now /fit/.

 No.1766

>>1759
Pistol squats are impossible for me as ive injured my foot a few years a go,im also fat.zerchers seem to be a good option for now

Dinosaur training is a good book for bodyweight stuff ,also there is that weird charles bronson book.( the bong prisoner not the actor).

>>1763
Yup will have to try zerchers or hack squats after sometime.

 No.1767

>>1764
This chan is the most quality oriented IMO.
Also is for older crowd. So that's why even though /v/ is more active, the older the most interested you are in sports and /fit/ things. IMO

 No.1768

>>1764
Aside from the powerlifting general,4cucks /fit/ has been dead for at least a decade now.we used to have actual celebrities like scooby,zyzz,jamie and a bunch of funny namefrens like supermange who made the board feel like a real place.

Even if 4cuck would come back tomorrow, /fit/ would still be the same trashfire as the past 10 years. Even worse is that in the past few years the board was constantly raided and disrupted by an unknown party who didnt want 4cuck to have a self-improvement board.
Any self improvement thread would be quickly spammed or archived, with the janny giving out warnings and bans to anyone who dared to make a useful thread.

I believe that we should make an effort to rally the remaining fitfrens to this board and start anew,especially since ive been to all the other altchans and every single fit board is dead.

 No.1769

i fucking hate exercise but my hack's been to just go outside for a walk for an hour

makes my legs strong

 No.1770

>>1769
Try hiking or if you live in a safe neighbourhood ,walk a few laps around your house or at the park.Any movement is better than no movement.

 No.1771

>>1768
Okay, but they turned into NoFap and Jesus threads, which frankly are off topic for a fitness board

 No.1772

>>1769
Hiking is su fulfilling in a lot of ways. Try a little bit of rock climbing either on a real mountain or a fake wall you will not regret it/ THis would be a good ahck for somekind of strength training.

 No.1773

>>1733
Oh cool, this might be a good thread to ask for advice. About a month ago a friend was getting rid of dumbbells and said I could have them if I wanted to. Sadly, I could only carry home one and several plates adding up to around 12kg (the rest wouldn't fit into my bag, nor would the other dumbbell bar) and I've sort of been sitting on them not sure what exactly where to start.

What's a good starting weight to go for for lifting, I was thinking 5kg? What specific exercises should I do? How long for? There were a bunch of Youtube videos I saw that seemed good enough but I wasn't sure *what* exactly is good enough.

I'm about 105kg, I count calories (1500) and eat an okay amount of protein (62g) for my meals but unsure what else to do. I also do a 2-3 mile walk around 3 times a week which I consider decent exercise so I imagine I shouldn't lift that weight during those days, right?

Sorry if I'm being retarded (and not reading the OP pastebins, I'll do it after this post!) but I just wanted to get a decent plan to follow that I can stick to.

 No.1778

>>1773
Just don't overthink it.
>What specific exercises should I do?
Curls, shoulder press, rows (either bent over or supporting your chest on a chair or something), goblet squats. Dumbbells are a little awkward compared to kettlebells for swings, but you could do those as well for fun. Each movement is a kind of skill, so pick one or two to start with and get comfortable before adding on. If it's arm work, do a set on one side, then the other, then rest.
>What's a good starting weight?
Different for each lift. Your squat is going to be stronger than your press because the muscles are bigger, so it can handle more weight. Start light when you learn the form and then increase weight until you can't do too many repetitions. If it gets too easy you can shorten your rest time between sets, or move the weight more slowly. Some people like doing less reps with more weight, others the opposite, but you'll learn what you like. You're kind of stuck with the weight you have for now though.
>How long for?
That's up to what you want to do. For example, 3-5 sets of 3 different exercises should take you 20-30 minutes if you rest one minute between sets.
>I shouldn't lift weight during those days?
That's your choice. If you find you have the energy for both, you can, or you can alternate between lifting days and walking days. Either way, ease yourself into it and give your body some time to adjust to the activity level.

12kg isn't a lot in general, so you won't get particularly strong or huge with it, but it can be fantastic conditioning. Just make sure you enjoy it, do it somewhere convenient, not tucked away in some dusty closet, and make it a habit. Doing light work daily is a hell of a lot better than having good equipment you keep forgetting to use. You can also look into bodyweight exercise but that's a topic for another post.

Now go lift, anon. Good luck!

 No.1779

>>1773
If you can go back and get more dumbbells plates I would recommend you do so! Getting gym equipment for free is a in credible opportunity to start your journey.
>>1778 gave good advise, in addition I would recommend you read the very first link which has the OG /fit/ sticky, it covers almost everything regarding the basics, the only thing I would say is that IMO starting strength is not that good of a novice routine, it lacks ab and arm work because ripple tits has a hate boner for curls.
I would suggest something like this novice routine from NH if you want to get good all around development with only dumbbells.
https://www.boostcamp.app/coaches/natural-hypertrophy/ultimate-hypertrophy-programs-novice
(you don't need to download the app, just copy the routine to a google sheets spread sheet and track your progress)
I would still recommend to read the starting strength book tho, because it has very detailed descriptions on how to perform the big compound movements, just ignore the programming and diet advice.

 No.1785

>>1733
What are your goals anon? Thats probably the most important question.bear in mind that "losing weight" is not a goal,its a result.

a goal would be something like "I want to have a fit body so i can shag the slag who works at tesco" or "i want to get fit for my brothers wedding".

 No.1786

>>1785
Meant for >>1773

 No.1794

>>1773
The weight you start with is whatever you can pick up and maintain proper form with for the duration of the exercise in question (which varies like >>1778 said), NEVER start out with something you have to bend and twist awkwardly to complete a rep. Form is everything especially when starting out, if you get into a habit of poor form you WILL regret it later. Once you're sure you have the form down then just slowly increase the weight you're lifting every week.
As a general rule of thumb most exercises aren't going to involve quick twitchy movements during a rep. There's some exceptions but usually you want slow controlled movement during a rep. Check this shit out if you want visuals to follow along with: https://exrx.net/

 No.1879

File: 1745941278354.jpg (81.12 KB, 600x739, excite.jpg)

I'm finally over my cold! I'm going to do shoulder press and reverse curls, then some mobility work for my hip flexors and knee.
What's your routine today, wapnons?

 No.1882

>>1879
>What's your routine today, wapnons?
Ill be doing this routine tomorrow:
Powercleans 3x5
Shrugs 3x8
Upright rows 3x8
Squatpress 3x8
Clean and press 3x5
Hammer curls 3x8
Db extensions 3x8
Kickback 3x8
Biceps curls 3x8

I do this routine every otherday and it kinda works.its a full body workout for lazy people.

 No.1907

I'm going to start doing grease the groove on ring pullups. I tried them yesterday and they were about twice as hard as regular bar pullups, but my first one this morning felt pretty nice and smooth



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