/fit/ - Fitness

previous >>76769791

It's the start of the week again, take a deep breath in, hold it and exhale

Were you thinking of giving up today? No you weren't. You made it through last week, you'll make it through this one as well

What are your goals for this week? What do you plan to achieve? List it all down.

Take a deep breath, hold it and exhale, move at your own pace

We're ALL gonna make it

The motivation thread is open

Last week’s thread >>76768326

fitness fails edition

Cut some more clips, feel free to post any /fit/ humor as well

Train. Forarms.

My gf weights more like me and is making her feel insecure apparently. How can I gain weight fast? She is small and korean, so she isn't fat I'm just reaaaally skinny

Anon you are doing OTAD right ?

How do you fix this?

How do I become younger?

Europa

thread for survivors. Almost 1/3rd of the way done with november.

so since ive been seing all these buff people online who all take test and blast gear i was thinking i should do the same.

im 30 yo, semi athletic looking.
i tested my test a couple years back, it was somewhere in the mid normal or mid-low normal range but i never trusted it. free test was upper normal range.

i never trusted it because i look very young and boyish and im not aggressive or assertive. (but always horny)

anyways so i thought now is the time to hop on.
so i did the testosterone and free testosternoe test, including all the other relevant markers.
turns out my testosterone is now higher than it ever was.

Test = 1000 ng/dL
Free test = 17.5 ng/dL
SHBG = 50 nmol/L
Estradiol = 37 pg/mL
FSH = 2.2 mlU/ml
LH = 6.76 mlU/ml
Prolactin = 7.8 ng/ml

so why dont i feel alpha, am i just a massive pussy and a faggot that needs to an hero? or do i need more test or other steroids?

is my SHBG too high?

6'3 188lbs

>Advice for new runners:
- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);
- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;
- If you start to feel pain anywhere, stop and rest;
- Don't try to copy what pros are doing. Do what feels natural; and
- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).

>Couch to 5k/Bridge to 10k Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png

>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/
cock and ball torture
https://sites.google.com/view/sub-threshold/home
>I want to stretch
https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/

>Performance calculators
https://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
https://lactrace.com/norwegian-singles

previous: >>76797267

What combat sport should I get into at the ripe age of 26?
They look fun + seem really good for cardio. Knowing how to fight seems really useful too

>Who is /fat/ for?
For choco-chums working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/

>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros) or LoseIt (great for both).

>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 1g per lb of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and burn fat much quicker. No lifting results in the body burning away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html

>DON'T
Eat refined sugars, they're terrible for you regardless of calories.
Eat hyper-processed foods.
Drink your calories (alcohol, soda, starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.

>Other resources:
Loose skin, gyno & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit wiki: https://www.reddit.com/r/loseit/wiki/faq

Previous thread: >>76816581

Question that don't Deserve their own Thread.
There wasn't one for some reason.
When I do dumbbell flies, I get a really bad shoulder impingement at the bottom. I also have rolled shoulders that I'm working on. How can I fix the impingement? My chest is massively underdeveloped and needs the help.

Europa

Is preworkout worth the money? Never considered it

Day 7 of eating 1800 calories of Greek yogurt. 200+g of protein per day. I feel completely fine and I don’t know how. I usually have horrible digestion and bloating, but I feel unbothered. Sometimes I eat a 600+ cals of Havarti or Gruyère too and have felt not only normal, but full of energy. I weigh 135.
How long can I get away with this until organ failure or death? Also my skin has never felt clearer.

It's crazy how true this is. The average teenage black kid mogs like 90% of us on here

I’ve officially completed lifting weights.
>118lbs to 190lbs
>5’11
>36 years boomer
>15-18% bodyfat

What now? What do I do NOW? I’ve realistically maxed out the amount of muscle I can pack into my small frame without getting into freak show territory. What are some new goals I should strive for?

Post your gym entrance theme

https://youtu.be/0p4lPJUF6dk?si=M4tiwXYfQitYP5Yv

>tired
>drink coffee
>still tired
>drink soup broth
>instantly cured of fatigue and soreness
>set PR at the gym after stagnating
reminder to take your salt
post your favourite soup recipes

lmao even

What are the best ethnicities for building muscle and strength? Which are the worst?

>tip of my socks smell like doritos after running on the treadmill
how do I stop this from happening ><

>low IQ: volume is king
>mid IQ: intensity Is king
>High IQ: progressive overload
Change my mind

3.2g+ protein per kg is the new meta
if you eat less you are dyel

Is it possible to get an ass like this guy with just exercise?
If yes what routine?

Apologize to Lyle McDonald.

Larry getting brutally mogged by some random russian passerby

I don't get what judges are looking for in bodybuilding

Do you know what every body fat % actually looks like ? Find out in this insightful new Jeff Nippard video.
https://www.youtube.com/watch?v=5K9QhkPww44

Have u discovered the secret tech that will give u hentai bitch sized quads ? I have.

What's your favorite kettlebell program? Have you done a 2-day per week program, for example while training BJJ or MMA? What were/are your goals?

Currently working on getting 2x28kg up from 5-rep max on the clean and press + front squat up to 10. Doing Dry Fighting Weight (done it before with other weights) and coming off an injury so going slow.

I drink this shit every day as an alternative to normal diet coke. What are the potential health problems? Is there something else I could drink instead?

If you don't have the ability to fast, you're mentally weak

Pic related it's you

FACT: Any and every good looking man looks best clean-shaven or with stubble (shaved neck)
FACT: If you do look better with a beard, it's because it's distracting from a weak jaw/unattractive face structure
FACT: No man, with no exceptions, looks better with a mustache over any other facial hair style
(based on what majority of women prefer)

Do with that information what you will.

Working out is the only thing bringing me joy in my life and I get depressed on recovery days how do I fix this.

I love natty lifting.

im stepping foot in the gym tomorrow for the first time EVER
genuinely what am I supposed to do

>become science based lifter
>science says to not lift
>become science based no lifter

I'll start
>will I get hit on before the end of the month?

>be me
>had experiences with girls before but too autistic for it to ever get to sex
>they come over, i start acting weird, trembling, doing dumb shit, ruining things in the house
>incel who doesn’t look like one
>dress well, lift, clean, good physique
>actually kinda good-looking
>social skills of a toaster
>massive nerd, barely go out, standards too high
>spent 4 years learning how to “act normal”
>finally manage to fake charisma and not panic during small talk
>nobody knows i’m autistic af underneath
>too ashamed to ever admit it
>everyone assumes i’m drowning in women because black + jacked = porn logic
>in reality, virgin corporate drone
>lunchtime at work
>cute blonde girl keeps staring at me from across the table
>slim, blue eyes, pretty
>after a week decide to say hi, we talk, exchange numbers
>she starts texting me insane shit “make me your slut,” “choke me,” “fuck me hard” "spit n my mouth
>she invited me over the next day
>first night i lose my virginity
>disaster.jpg
>could barely stay hard, cardio tanking
>had to take break every couple of minutes.

how the fuck do you guys stay hard all troughout? do you guys actually enjoy it? I can't imagine.

>at one point she told me “you are not a real man or what?”
>she refused to switch positions or touch me, or suck me, just P+V
> wanted me to do all the work
>no sensation, no nut, just awkward pounding, jerking off in my room felt better.
>i kept fucking up, hurt her hair by accident, acted clumsy and weird
>we tried sex four times, all bad
>slept over in a cringe silent atmosphere
>left in the morning, she blocked me everywhere
>now she ignores me at work
>probably told everyone.

What is the best fitness tracker I can get for the lowest cost that is compatible with pic related? I learned my work offers discounts on insurance if we sync a fitness tracker. Since I'm unfamiliar with these, what is the best bang for the buck with said pic in mind?

Not sure if a phone would work for this, but I have a Samsung Galaxy S25 Ultra.

It seems like a weirdly disproportionate amount of female gymfluencers are Indian girls. Is there any cultural reason for this? What is suddenly causing a bunch of Indian girls to get into fitness?