Summer's here, let's get these gains
>anyone can start lifting, you don't need any prior sports experience
>you can escape skinnyfat mode in less than six months
>it takes less than a year for people to notice you lift
>programming as a beginner is piss easy, everything works
>diet is just as easy, just eat some protein and avoid fast food, candy and soda
>you don't need a gym subscription to achieve a decent physique, you can get a good workout even with a pair of dumbbells from home
>mires become so common they don't even register anymore
>people notice you lift even under winter clothes
>1/2/3/4 makes you stronger than mostly anyone you'll come across in your daily life
>once you see results you won't even think about skipping the gym
>consistency is the key to a good physique, even if you drag yourself to the gym you'll appreciate every single workout in retrospect
>a good physique has a halo effect on anything you do
>muscle building genetics don't matter in everyday life, being consistent in the gym is what makes the difference
>being motivated by hope and love is much more effective than being motivated by anger
>You can maintain a great physique despite terrible conditions

>escape skinnyfat mode in less than 6 months
x to doubt

Bump

>>76324707
>bumping your own thread from page3
At least wait niqqa

returning to the gym and i like the training days but dread the rest days. especially in legs and lower back, just feels so uncomfortable as hell.

Also noticed nobody trains with the same intensity as me. Which is strange.

Based. This is a refresher, the board has like 8 active anti lifting/demoralization threads

Fucking jannoid scum

Sick and tired of pretending life isn't complete fucking dogshit at 30 if you haven't made it. There's no turning it around at 30, it's done. No you don't age like fine wine, literally everything in your body is going to shit. Wrinkles add character? like fuck they do.

There's teenagers getting pregnant and you have to watch "charisma on command" youtube videos like people can't immediately see through that bullshit. Other 30yr olds are taking their kids to school and you can't even muster up the courage to talk to a woman. And it doesn't change either. You have to be born with that ability. You just can't be social awkward past the age of 25. Its a red flag.

Fuck the gym too. Any muscle you think you will gain could have been made in 1/3rd of the time in your teens. That's when it really mattered. Yeah having a good body at 30 is great but having it at 18yrs old is better.

Friends, if you still have them, wont be around that much. If they have kids, you are just a 3rd wheel and a burden.

"Just travel bro"
Fuck that shit. what? spend thousands to go to a place where no one wants you just so you can get overcharged at a tourist trap? Fuck off cunt. Think the locals give a shit about the millionth fuckin tourist taking up space?

Just sick of the lies.

>>76324698
Everything stated in the OP is based on personal empirical evidence.

>>76324756
Proof?

>>76324722
Do you walk 1-2 hours on your rest days? That really helps me but also I’m trying to cut fat.

>Also noticed nobody trains with the same intensity as me.
Same with me at my building’s fitness center. I’ll be focusing on one area for an hour and people will be circuit training the whole time. Kinda makes me self conscious and I’ve been going in at like 5am when it’s quieter

Do any of you bros have books/channels to recommend for insomnia?

>>76324759
Here, January 2020 - July 2020

>>76324804
Insane progress

>>76324804
Left unironically looks better than right

>>76324810
Thank you brother
>>76324814
Sticks for arms and a flabby torso, it really doesn't.

>>76324736
>You just can't be social awkward past the age of 25

You're not in high school any more mate. YOU are the only one who cares about being awkward. Find a hobby that isn't rooted in insecurity and you'll start to see the point.

>>76324958
All my hobbies are loner shit. I don't care about normie "hobbies".

>>76324958
You are replying to pasta lad

>>76324764
Cycle 20 mins a day, usually short walks with the dog, i'll try to do longer walks.

>>76324989
kms

Get as lean as you can first, you only have to do it once, Black coffee, low fat yoghurt, eggs, cottage cheese and chicken breast. Rice and potato.

>>76324686 (OP)
i've been lifting for 2 years and barely look it

>>76325209
You're most likely doing something wrong.

>>76324686 (OP)
>Summer's here, let's get these gains
Summer is the true gains goblin.
>hot as balls
>all i do is sit, eat and sweat all day
I work out too but far less than I do during winter. My brain is cooked.

>>76325466
Yes but more sun equals more test, equals more gains. You also get a tan and get to do all manner of fit activities in the summer.

>>76325466
summer is the most anabolic season

>>76325427
does being a woman make it harder to gain muscle? I've been trying to get low body fat but it seems to be taking a long time.

lower than when I started but still.

>>76325466
summer is when I go on my cruise dose. cut my training to twice a week maintenance and have fun with the body I built earlier in the year.

>it's partytime

>>76324736
you can't change the past dumbass.
Decide whether the future you have left has to be even more shit.

>>76324756
And so are any claims to the contrary, so what's your point?

>>76325999
Knowing that everything stated is possible is a good standard. It might not be true for everyone, but by the time they find out for themselves they will already have made considerable progress.

>>76326038
Oh I agree completely anon. The thing is though that blackpillers, incels, dyels, whatever like to say
>well this didn't work for ME
>so therefore it won't work for you, the random third party reading this, so that means it's objectively wrong and you shouldn't try at all
It's also usually very much in question if the typical naysayer has actually either done the thing they're claiming they won't work well, or even at all.

>>76324804
What’s your ab routine?

>>76326052
>It's also usually very much in question if the typical naysayer has actually either done the thing they're claiming they won't work well, or even at all
We both know the answer to that
>>76326082
At the time I was doing 50 sit-ups, and then progressed to 100 sit-ups a day

Everything the OP said is false btw. It takes years to build your dream physique.

>>76326290
the years will pass anyways

>>76324958
genuinely baffling post. peak retardation

>>76326290
>It takes years to build your dream physique.
True. But you seem to be forgetting something. You won't instantly manifest your dream physique after years of working out and looking like shit. First you'll look okay, then you'll look good, then great, then amazing, and every step will be necessary to reach the next. And every step will have you feeling more motivated than the last.
>>76326302
Based author, based response.

Gutsanon has returned.
I kneel

>>76326302
>>76326365
My point is that you are lying and trying to sell this fake idea to the underage lurkers in this thread. Stop making gay hopecore threads like this, keep it normal.

>>76326234
That’s basic, but effective. Thanks

>>76326290
It's not about building your "dream physique", it's about being better than what you started.
No shit it will take years. But those years will pass by no matter if you lift or not. So you may as well lift faggot.

>>76326556
>Stop making gay hopecore threads like this, keep it normal.
Not OP but everything he said is "normal" to normal people, or at least to happy successful ones.
It's only /fit/ doomposters and demoralizers who are blown away by it.

>>76326490
My absence was greatly exaggerated
>>76326556
>lying
Everything stated is true, though not verifiably so. Obviously you're not gonna get any frequent mires if you venture out of your home once a month to get groceries.
>>76326569
Happy to help friend, if you have access to dip bars or a pull-up bar I'd recommend leg raises, they're equally effective and allow for less reps.

Okay Anonymous, I'll give it a shot.

I will go to the gym 5 days a week.
I'll lift 2 of those days.

>>76326857
Good on you

>>76325466
Agreed. I always become a lot less productive during the summer. At least I can walk doggy more often

I mog gutsanon — and I’m a blackpiller

>>76324736
Gay pasta. Fuck off

>>76327440
>is slightly turning into a nigger
>is blackpilled
Well no shit, anon.

It is good to see you again Gutsanon.

Everything this anon has said is true. This is more than just lifting this is a mindset you have to embrace.
Reaching tomorrow requires the dedication and devotion to do what is necessary to ensure it.
So lift that weight into the heavens.

>>76327591
Kamina wanted us all to make it
I want to be the type of man he thought I was

>>76324686 (OP)
Don't fear the struggle. Embrace it and learn from it, what it truly is and how to build from it, so you can conquer the day and seize it by it's motherfucking throat. The more you do it, the more you realize you've always has that strength in you. You just needed to test yourself. Start day by day and then it'll turn it weeks and then months and then years.

>>76325513
>Yes but more sun equals more test, equals more gains.
you really think this matters?

>>76327440
>only guy whose posted body
>is a blackpiller
really makes u think

>>76324686 (OP)
>>1/2/3/4
Brainlet here what is this?

>>76327623
>implying that's his body

>>76327698
Welcome, new friend. It means you can lift:
>Barbell with one (1) 45lbs plate on each side for overhead press
>2 on each side for bench press
>3 on each side for squat
>4 on each side for deadlift

>>76327440
Whitepill bros.. our response?

did anyone here start lifting in their late 20s and still make it?
27 here

>>76327862
Who gives a fuck nigger. It's not a dick measuring contest. If you're doing good then that's the goal. A true black piller is not what that anon is. A true black piller is someone much worse that isn't even capable of getting out of bed at all with piss jugs under their bed.

>>76327932
Sooo no body posted?

>>76327955
I don't see you posting body. As soon as you do, I'll post mine. Tit for tat faggot.

>>76327959
I already did >>76327440
and I mog you, guts
Now kneel

>>76327974
I'm not Guts anon. Don't associate me with him. As for me, here I am with my stats.

Stairmaster level 15 for 10 minutes
OHP 225 for 3x3
Bench 315 for 3x2
Hammer curls 75 for 3x5
Bicep curls 75 for 3x3
Lateral and front raises 50 for 3x3
Dumbbell shoulder press 70 for 3x3
Dumbbell shrugs 3xFailure
Tri-extension with Dumbbell 90 3x3
Dumbbell obliques 90 3x7
Wrist curls 90 5xFailure
Ab roller till failure for one long continuous set (over a minute)
Kettlebell raises 80 3x15

Machines
Cable crossover 57.5 3xfailure
Lateral pull-down 120 3x3
Cable pushdown with straight bar 107.5 3x10
Cable curl with straight bar 87.5 3x3
Tri-push down with rope 130 3x3
Back pulleys 130 3x3
Rear deltoid maxed out 3x3
Chest flies maxed out 3x3
Shoulder press maxed out 3x7
Chest press maxed out 3x6
Leg press maxed out 3x15

based thread

>>76324736
This may be the case. I don't know, and frankly I don't care. Assume you die tomorrow and assume you die in 100 years. The optimal life strategy for both should be equal.

Don't do anything for which the long term goal or short term goal is the only goal. Do what rewards you this very second and what rewards you after 6 months of consistent practice. Lift in a way that benefits you today. Work on your personality in a way that benefits you today. If your life today was shit, your life in 6 months will still be shit, even with a six pack. If the behavior will make your life shit in 6 months, it will certainly make your today also shit, even if you feel good stuffing your face with shit it's not a good day.

It's all in the overlap between long and short term reward. That is where the money is. You must enjoy the gym so much that even if today was your last day on earth you'd still go. Similarly with all beneficial behaviors.

>>76324736

>>76327853
How many reps?

>>76327515
He is becoming one... with the darkness

I never went to the gym in my life

>>76324736
BOOOOOOOOOOO
This is not a "redpill" it's just defeatism. Women have it way worse than men at your age. You can just get a younger woman. It's actually great. But only if you quit crying and start trying.

>>76328840
That is for you to decide

>>76324686 (OP)
WAGMI

>>76324698
a to back it up with my own experience

>>76328039
Mogger

First time posting on this board. I hope someone can help me because this shit is pissing me off at this point:
I used to weigh 102kg, and managed to drop it down to 62 today. 40 KG lost after 4 years dieting on and off. I'm proud of myself, went from a KHHV to just V in a short timeframe
(also learned what heartbreak feels like in the process), have the prettyboymaxxed lean face look, but why the fuck do I still look like I have 25% belly fat or some shit? It simply refuses to burn no matter how much weight I lose/how much I exercise. The love handles have halved in size, but there's still a bit there as well. I look ultra lean in the rest of my body, though. What do I do in order to burn that shit for good? I just want a lean torso so I can finally have the balls to take off my shirt in public. Any tips? I don't want to keep losing weight and eventually look like an Auschwitz survivor or something. No gyms near me so lifting is not an option. I mostly do pushups, squats, calisthenics at home, and I go for a walk/run outside. Thanks for reading my diary and I appreciate any help, anons.

>>76330043
Well, first things first: how tall are you and are you lifting?

>>76324686 (OP)
I gave up 4chan for Lent (not Catholic, or even that spiritual), but kept going back before it got shut down. I started training martial arts again, lost some weight, and even took my job search seriously. But I realized I don't relate to anyone or anything outside of this site. I like how the people here are more brutally honest and contrarian about the world, probably because of the anonymity. Everything is so fake now

>>76330330
Same thing happened to me in 2023 when Kiwi Farms got temporarily BTFO, I haven't even touched my account since and I started shitposting on /fit/ again. Even though this board is shittier than ever it's the only place where I can be retarded with other fellow retards, it's nice.

>>76330562
Or wait was it 2022? My memory's all fucked

>>76330131
5'11 and no. I also try to eat under 1500 kcal per day.

>>76330592
Fuck man we're the same height, 62Kg bodyweight is fucking crazy. The thinnest I ever was was around 66Kg and I had ab veins (doing only some exercises at home, admittedly with A LOT of abs). If I had to guess I'd say it's got something to do with loose skin after the weight loss. I don't know much about dealing with that but for sure doing some crunches + stuff for your obliques can't hurt you and if anything it can only make things better. Hope some other anon can help you.

I decided to buy compression briefs to lift. They feel nice, but I’m a little embarrassed about not being sexier in them. I’ll buy Calvin Klein briefs if I ever succeed in a cut and have a smaller waist

>>76330592
>no
There's your problem. You need muscle. If you're completely untrained you really can just waste away into nothing and still have flab. Hit the gym man. Even a little muscle will go a long way.

>>76329624
>Still believes in redpilling

>>76329292
Miring, I'm only 3 months into NoLift

>>76330330
The weeks when 4chan was down were eye opening. I hadn't used the rest of the internet, except for youtube, in years. It has gone to total shit.

>>76324804
based. how much was your calorie deficit? did you eat a lot of protein? currently trying to escape skinny fat myself.

>>76330841
Again, lifting weights isn't really an option, but I'll look into buying something to use at home.
>>76330610
I'll try that out too, some of it might be a bit of loose skin, yeah. So, I'll just instensify my workouts so it turns into something nicer. Doing all this without dropping down to like 58KG is the hard part though. But thanks for the reply.

>>76331870
At this point, I've accepted that I'm here forever

>>76327440
Do you though?
https://desuarchive.org/fit/thread/76250315/#76255973
>>76327591
Likewise friend
>>76327623
I'm in the long and arduous process of cultivating mass and bulking through the summer but I'll still post 'sique
>>76332076
>calorie deficit
No fucking idea boyo, I can tell you I ate 3 meals a day and that was one protein heavy lunch, a fruit or two for the afternoon and some goats cheese and kefir before bed. Around 60-70g of protein and maybe around 1500 calories. What I'd recommend now is a lot of chicken breast, a lot of egg whites, a lot of low fat greek yogurt and some fruits for easy carbs and you're basically set. Get your egg whites for breakfast, some chicken breast or lean beef for lunch, some fruits with greek yogurt before working out, and some kefir or cheese before bed to keep the night hunger away. Easy 100g of protein for less than 2000 calories.

>>76332994
Moged

>>76333059
>gets called out once
>decides to double down
Digits and I eternally rob your gains, if you even have any.

>>76333059
u larpin

u dont haved to bump after every reply

>>76333083
bumping just for (You)

>started lifting at 28
its not too late.. right?

>>76333096
Consult the pic

>>76324698
I'm just a month and a half in on lifting and no slop and the difference is already night and day. Have a way to go still, but improvements are very quick.
t. Skinnyfat boomer

>>76333083
noted :^)

>>76332994
>https://desuarchive.org/fit/thread/76250315/#76255973
uh oh busted

>>76330616
>Calvin Klein
jew brand

>>76332994
whats your diet like for bulking how do you cultivate mass without adding fat?

>>76333100
Based

>>76324686 (OP)
>summer is literally 4 weeks away from being over
>lets start workjng out now
maximum cope

Bump

>>76334848
>whats your diet like for bulking
Lots of meat, lots of carbs (pasta or rice), lots of dairy, and lots of veggies. I can be more specific if you want to but that's the gist of it. Obviously you're gonna get some fat, but it's a clean and slow bulk. I've been bulking since October and only gained 5 kilos but it's good quality mass.
>>76335091
Summer ain't going nowhere till late September

>>76335091
Summer ends in August now?

>like 15 blackpill/lookism threads up
>one whitepill/optimistic thread up
has it always been this bad post covid?

>being strong attracts men, not women
>if you want friends, ask for a spot. it immediately makes that person like and trust you

>>76335376
it got particularly bad around 2016 when a bunch of TD posters moved in

>>76335323
>>76335363
retards that dont go outside.
All the college girls you wanna bang go back to classes in 4 weeks
all the 18 year olds that just graduated start college in 4 weeks

>>76335406
>lifting for women
>life only matters when I'm having sex
>self-improvement only matters if I get the recognition of others
ngmi

>>76335411

>>76324686 (OP)
I don't care how cringe it is. I WILL become a hero. I have to max out my stats. Mental, physical prowess, finances, martial arts, family, higher purpose, all of it. Drop inspo to help me get stronger and defeat the forces of evil.

>>76335443
HOLY FUCK IS THAT THE SUPREME KAI

>>76335443
Based

>>76335443
I need to follow your example

>>76324804
Oh, hey, I know you. I keep one of your later pictures around as inspiration (the one with the tengu mask).

>>76335443
It's time to read Sun and Steel.

Any good whitepill approved yt slop that I can watch de lads? NH sold out so don't mention the frog

>>76327904
I started around 20 but got meh gains since I could not eat all that food and bulk up properly. I'm 27 now, going at it again and it's going much better this time for some reason. We're both gonna make it, brah.

>>76336429
>NH sold out so don't mention the frog
Honestly 2021 NH and looksmaximus were peak comfy. Complete opposites in ideologies but equally autistic and informal.

>>76336878
I never got into looksmaximus but yeah peak NH was hypercomfy
>anime shit
>blaha
>actual advice

>>76335091
Sorry to hear that you're a fat fuck anon, but if you are you can start working out now and you'll look good in time for next summer.
More to the point, there's no good reason not to be working out year round for your whole life to begin with. Do you only brush your teeth a few times a year for big occasions too? It's supposed to be a lifestyle.

>>76336895
The biggest blackpill/whitepill I got was not long ago during a funeral, where I met some relatives I hadn't seen in years. Even a complete stranger could tell who lead an active lifestyle and who let themselves fade away.

Gym is absolutely not essential but anything physical that challenges you and you do with regularity for years is gonna change your life for the better in ways you can't even think of right now.
There is indeed a "too late" but that moment is certainly not now unless for some reason some of you niggas are 70 and sick.

>>76335323
Whats that like lean bulking 1lb a month with no cut? i got lean over about a year half assing a cal deficit while lifting but then i started eating cake and shit like a tard thinking it all goes to gains adding 2lb a week to the scale kek

>>76335443
Absolutely based. I'm right alongside you fren. Let's do this together.

>>76337070
Based manga

>>76336912
All my country folk grandparents lived well into their 90s by virtue of being active all throughout their lives. Meanwhile the senior I see walking around the city are all geriatric in their 60s.

>>76335446
That's vegeta you moron

>>76338310
Yeah, I know it's a very basic truth but man, it really hit me this time. Maybe it's because some I share some genes with those people, maybe because I was going through a lot. I don't really know but again I urge all anons who think it's too late to get in shape to reconsider their path: go on a bike ride, lift, fight, run, hike, do freaking archery, anything really.

>talked to old man for the first time in a while
>really enjoyed it
>but reminded that I need to get my life together
Is there a better motivator than wanting my old man to be proud of me?

Are fatties allowed here as long as progress is being made?

>>76339552
of course :)

>>76339535
not at all. To love family in a way that puts fire in your belly is one of the great blessings of life.

>>76339552
Do bears shit in the woods?

>>76337172
It's called Nick and Lever if you or anyone is wondering.

I just had one of the worst days of my life. I have had at least one horrible thing happen to me every year for the past 5 years, my family hates me and thinks I'm a failure even though they try to love me, I feel demoralized no matter what I attempt, only thing I've actually achieved in the last 3 years was losing weight and I still only became skinny-fat from fat not super-shredded or anything. I have no job, live at home despite wanting to leave for about a decade, never had proper friends or a girlfriend and I know that I'm a horrible person who'd probably just make people's lives worse for knowing me. I'm so tired of losing all the time.

How do you anons keep going? How do you maintain hope that things will get better in the end? That you will win in the end?

>>76340667
>That you will win in the end?
This is a stupid mentality
If you live to do what you're told you MUST DO, you're a slave
If you live to do what you're told you MUST WANT, you're still a slave
Remove the chains that were put around you neck from birth and learn yourself
When you'll accept what your will is, act upon it
And remember that you have no debt
Your parents, your culture, your race, your next of kin, your lovers, your friends, your planet, your gods, you own nothing to none of that
Be godlike and make your will manifest

>You can maintain a great physique despite terrible conditions
Really needed to hear this desu. Broke my arm falling off a ladder like a tard just as I started getting stronger, I’m gonna find a way around it after a week or so. Based thread

>>76324804
that is barely fat and barely skinny you faggot
actual skinnyfat is at least 1 year of work

>>76325887
>does being a woman make it harder to gain muscle?
it's at most 50% as fast as for a man but probably less

>>76328840
1

>>76328039
no wonder you look like shit if you train like that

>>76340956
>no body posted

>>76324698
It depends on how whether you're more skinny or fat. You have to lose most of the fat first.

>>76324686 (OP)
All correct, but only for a subset of the population. You must qualify "for the average man" or "for someone with decent genetics" or something to that effect. If you don't, then the thread just becomes another blackpill thread as dysgenic anons like myself enter to experientially refute each and every meme arrow point. See 90% of the posts in this thread.
t. lifting for a year and still skinnyfat, still cannot bench even close to 2 plate, still cannot ohp even half of 1 plate, still repulsively skinnyfat, still completely indistinguishable and weaker than most men who have never set foot in the gym.

>>76342189
can u do a pushup or pullup

>>76340937
stupid fuckin cunts just because it's not pear levels of skinny fat doesn't mean it's not skinny fat

>>76342270
All skinnyfats can do pushups and pullups. Obviously not very many.

>>76342391
kek youre delusional

>>76342398
Am I falling for a meme? Obese people won't be able to do a pushup and definitely not a pullup. Literally any skinnyfat on the planet can do a few pushups, what the fuck are you talking about. Pullups are a different matter, I'll give you that. But surely most skinnyfats can do one or two pullups.
You're the delusional one. Since you're probably actually /fit/, in your warped mind when you say "pushups and pullups" you mean like pullups 3x8 with a 45lb plate on the belt with strict form. Nothing less even registers in your brain because it's too weak to fathom. I'm just saying bodyweight and for as many reps as it takes to become a plural amount of push/pullups. You don't understand how weak some people are.

>>76342313
didn't say it was
just that it barely qualified

and because of his starting point he had a significantyl easier time and it's retarded to lie to people on that basis

>>76340956
>too fucking terrified to post body
Better cross your legs faggot, your pussy is showing.

>>76342617
>lie
how did he lie?

>>76324686 (OP)
ohh no your not allowed to post hopepills here anymore this is a place of DOOM!

>be me
>lift weights
>get stronger

>>76343796
Based

>>76343796
Anon, I think it's for you

>>76327698
>>76327853
A tangible goal that, once met, signifies you are one of the most fit people on earth.

Some people don’t react well to the whole “fitness is a never ending journey” platitude.
Some people become highly motivated when there is a clear end.

>>76342189
>t. lifting for a year and still skinnyfat,
Not surprising given your starting point and also that you likely don't know what you're doing. You need to also get your diet and cardio straightened out and lift with proper intensity to beat skinnyfat.
>still cannot bench even close to 2 plate
So? Were you really expecting to hit that in one year, especially given your starting point as an untrained, unathletic skinnyfat? You need to learn to adjust your expectations.
You will take this as a blackpill but it's really a whitepill. I'm not telling you
>it's over, you suck, just give up lol
I'm telling you
>you're on the right track, don't give up, you've got this, keep going

>>76342189
>t. lifting for a year
and you did 10 training sessions in that year?

>>76340667
Sorry you're going through it, homie.

My own personal experience of life has been that attacking tough, but surmountable goals (with no guarantee of success) is what gives life meaning. We are built to strive after things, in absence of that you fill the void with porn and video games and other cheap substitutes.

What is something that could be your next Main Quest in life? Not what is easy or achievable, but something you might be able to do if you try?

>>76342189
Look bro not gonna lie you must be doing something retarded, you can review your plan and find your weak spots instead of complaining like an egocentric woman claiming you must be a statistical anomaly because you're oh so very special. Get a grip anon. Also, as long as you're improving (in form, weights lifted, fatigue levels etc.) you're good. You got this but stop being a gigafag.

>>76344263
>Not surprising given your starting point and also that you likely don't know what you're doing. You need to also get your diet and cardio straightened out and lift with proper intensity to beat skinnyfat.
But I thought
>programming as a beginner is piss easy, everything works
>diet is just as easy, just eat some protein and avoid fast food, candy and soda
Did the op lie?
>You need to learn to adjust your expectations
Yeah that's exactly what I'm getting at in my earlier post. There's a chance that what op said won't apply to you, so you may need to adjust your expectations. For most anons it holds, but not everyone. I have adjusted my expectations. I expect that I cannot get any stronger than, say, 40% stronger than my untrained self, by which I mean if I can bench press 95 pounds for some reps without ever going to the gym then I will never be able to bench press more than 135 lbs for those same amount of reps. Retarded calculation, but you get the idea.
>>76344333
>you must be doing something retarded, you can review your plan and find your weak spots
But I thought
>programming as a beginner is piss easy, everything works
>diet is just as easy, just eat some protein and avoid fast food, candy and soda
Did the op lie?
>claiming you must be a statistical anomaly because you're oh so very special
Lol it's not a statistical anomaly. I don't have any studies to refer to, but what's a more reasonable take: 1) everyone responds to weight training (including an abundance of protein and calories) in the same way or 2) most people respond to weight training (including an abundance of protein and calories) in the same way. I mean, look, check it out:
>>76343796
>be me
>lift weights
>don't get stronger
>>76344268
Tee hee. 2 to 4 times a week, only a few weeks off for traveling. Are you that guy who thinks skinnyfats can't do a single pushup?

>>76344683
>But I thought
>>programming as a beginner is piss easy, everything works
And? You didn't do that. What part of what I said was pertaining to "programming". OP was right, almost anything does work...if you lift with intensity and are consistent. That is what I question from you, particularly the former.
>>diet is just as easy, just eat some protein and avoid fast food, candy and soda
And have you done that? Are you really getting enough protein? What is your diet like then? Are you eating enough natural whole foods? Fruits and veggies, eggs, etc? It's not enough to not merely eat the stuff everyone already knows is bad, you have to actively eat the stuff that's good also. There's nothing OP said that contradicts this. It's all baked in with the assumption (perhaps unfounded on his part) that people will have some common sense and be able to connect some dots on his own.

>>76344713
>almost anything does work...if you lift with intensity and are consistent. That is what I question from you, particularly the former
Since it doesn't really matter what I was doing as long as I was doing it with intensity and consistency, I'll not list out all the exercises. I was alternating push and pull days doing four movements on each day, three to four sets for each movement in rep amounts that would result in failure or near failure by the second or third set, and going to the gym two to four times a week as I've said. On days where I would get "close enough" to completing the reps/sets of a movement in full, I would attempt to add weight or a rep to the exercise for the next time. Very quickly on everything I just stopped being able to do any better on each movement, despite eating at a caloric surplus and gaining weight, which I'll talk about later. It is my understanding that, in the gym, and definitely for beginnings, effort and progressive overload trump everything. Exercise selection, set/rep scheme, form, rest time, etc. may be important, but not as much as pushing yourself to failure and progressively overloading. I can give specifics if you'd like. But first, how is that not a sufficient level of intensity and consistency for a beginner?
>What is your diet like then?
I was eating ~100 to 120 grams of protein almost every day, which at 150 lbs is not 1g/pound, but within the commonly accepted 0.7 to 1 range. Protein sources were eggs, mean (mostly chicken but also fish), protein powder, and greek yogurt. Carbs were mostly rice, oats, and sometimes potatoes or sweet potatoes. Vegetables were mostly steamed broccoli, and not every day. Besides the occasional (i.e. once a week) treat I avoid buying any groceries with added sugar in it. I do drink alcohol once a week on Saturday night. I eat fast food 1 to 3 times a week. I eat one serving of fruit every day. Perfect diet? not by a long shot. But how is this not adequate for a beginner?

>>76344683
if you actually wanted to succeed you would

>>76344910
Does the same set of actions result in a different effect if you don't want to succeed vs. wanting to succeed? I do want to succeed, just so we're clear. Or do you mean that wanting to succeed means doing more than
>programming as a beginner is piss easy, everything works
>diet is just as easy, just eat some protein and avoid fast food, candy and soda
?

>>76344843
>I was alternating push and pull days doing four movements on each day,
No leg days? I don't think neglecting half of your body, the half including your largest muscles which should be worked with some of the most energy-taxing exercises, will do you any favors for cutting down on body fat.
>Very quickly on everything I just stopped being able to do any better on each movement
First, what do you mean "do better" on the movement? Do you know you're doing alright to begin with? Do you feel each target muscle being worked?
>despite eating at a caloric surplus and gaining weight,
And there it is. I specifically told you NOT to eat at a caloric surplus. Can you explain to me how you're supposed to be losing weight if you're eating excess food? I said to eat less total and eat proportionately more protein.
>but within the commonly accepted 0.7 to 1 range.
It's supposed to be per pound of your LEAN mass. So if you're 150 pounds but are carrying 30 pounds of excess fat on you... That said in this case that might actually work out and break even, because a lot of people will dramatically lowball themselves on protein. The "commonly accepted" recommendation might not apply for skinnyfats, because you guys are a special case.
>Vegetables were mostly steamed broccoli, and not every day.
Jeez dude, branch out a bit. And not even for fat loss sake, for general nutrition's sake and just for the hell of eating good varied foods. I try to eat two different veggies and fruits each per day. Niggaz be out here just eating steamed broccoli a couple times a week.
>I eat fast food 1 to 3 times a week.
Ok, bro you really think you're doing good here? I'll have fast food maybe once every 2 to 3 months.

>>76345055
And I also just remembered, where is the cardio?
Something I also told you to do in addition to lifting and watching your diet.

>>76345032
if you actually want something you take different steps than if you don't

you seem to enjoy blaming everything and everyone else instead of the wrong actions you made

I am not defending the op as he and the text are retarded

instead of hating the op and arguing with that other retard, look over what you did when and how
and what you did bad and what you could've done better
redo it while wanting to achieve what it entails
getting jacked will not fix your life but becoming a person that worked hard in order to get jacked will

>>76345055
Hold on, I think we crossed wires at some point. I must have confused you with another anon, misread your post, or failed to make myself clear enough. This whole time I have meant to be arguing about getting stronger. In my initial whinepost I talked about being weak and indistinguishable from someone who hasn't gone to the gym. That's going to be a function of leanness and amount of lean mass, for sure, but I don't want to argue about fat loss. I don't think there's any mystery there. I've dropped weight before, I know I can do it again. I know the application of willpower and consistency yields results with fat loss. In fact, that's what I'm focused on now, because I found it impossible to gain strength. I ate at a surplus and gained only fat, not muscle. So I figure I'll just go the other way. If I'm destined to be a weakling at least I can look less soft.
>No leg days?...cutting down on body fat.
I wasn't doing them because I have a knee issue that prevents me from doing squats, so my retarded ass skipped legs all together instead of finding other lower body exercises that work with that limitation. Now I do RDLs and leg extensions. On the other hand, I don't see why leg days would be relevant to upper body gains.
>what do you mean by "do better"
Here's a concrete example. I have not been able to do 3x8 bodyweight pullups in a year of trying. I get 8 on the first set, maybe 7 on the second set, and then like 5 on the third set. It's been like this since like month 2. Doing better would be to increase the total reps done, eventually getting all 24.

You will now proceed to address everything that's not optimal, ignore everything that I'm doing right, and further reinforce the idea that op's "just eat some protein and do whatever" just isn't enough like I've been saying.

I admit I didn't know the protein/weight rule was on lean mass, not total weight.

>>76345192
>Hold on, I think we crossed wires at some point. I must have confused you with another anon, misread your post, or failed to make myself clear enough. This whole time I have meant to be arguing about getting stronger.
We did get our wires crossed. I saw you come in, argue with OP (one of the few consistently based and well meaning posters on this board) and bemoan yourself for being "repulsively skinnyfat", so yeah I assumed your mean deal was beating skinnyfat and therefore worrying about fat loss. If you're more concerned with just strength, then fair enough, though I would say that's probably a misplaced priority on your part. But your goals are your goals I guess.
>On the other hand, I don't see why leg days would be relevant to upper body gains.
Maybe not directly, no. But the stronger your legs become, the more of a carryover to upper body exercises. And the leaner you are (which can be helped by hitting legs), the better your body's nutrient partitioning capabilities. Which means your body will be shuttling nutrients into your muscles (including your upper body muscles) and not just into (further) building up its fat reserves.
I'm actually totally with you on the squats (for me it's back and not knees) but yes you can build up great legs with other exercises, as you're hopefully finding out. No argument from me there.
>Here's a concrete example. I have not been able to do 3x8 bodyweight pullups in a year of trying. I get 8 on the first set, maybe 7 on the second set, and then like 5 on the third set.
Well note when I said "do better" I mean make sure you're actively engaging each muscle and feeling it in the right places. And you just go back to chasing numbers for the hell of it. One is supposed to come before the other.
Even then though, a lot of this goes back to how lean you are. The more extra fluff (and proportionately less muscle) you're wearing and that's weight that's not only not helping but actively working against you. Common sense.

>>76345237
Comment got too long but also the way to get stronger at pullups is not just doing more pullups and hitting that plateau forever.
Do your pulldowns, do your rows, (all variants), do your pullovers, etc. And also I ask again, do you actually feel your lats when you do pullups? Or pulldowns or rows or whatever? Are you driving back with your elbows and feeling that lat engagement? Or are you just wrestling the weight with your hands and feeling it mostly in your arms? There's a reason I asked if you were doing the exercises right. Because a lot of people don't. Some people lift for years and never actually feel their lats while doing back exercises.

>>76345192
>I get 8 on the first set, maybe 7 on the second set, and then like 5 on the third set. It's been like this since like month 2. Doing better would be to increase the total reps done, eventually getting all 24.
>hurr durr what I wanted wasn't given to me for minimal effort therefore it's le over for me

what a fag
you know you're supposed to try to improve instead of doing the same shit over and over
have I ever told you what the definition of insanity is?

I have eaten like shit, trained like shit and slurped lots of beer at every possibility and my strenght has barely improved.

Bro sorry you must be a genetic outlier it's over you just can't make any gains just give up

>>76345532
Same here friend. Truly, the West has fallen.

>>76345251
I was also doing barbell rows and lat pulldowns. And face pulls, but I don't think they matter much for pullups. As for the form and target muscle activation points you ask about, yes I believe they have been improving. I learned to pull my elbows towards my waist. I always go to dead hang. I used to pull straight up, now my back has more of an arch and I pull towards my chest. Form improvements are non-negotiable from an injury standpoint, I won't argue against that. But if we're only talking about strength gains then all that matters is number go up, all else being equal. Another example is shoulder press. I have never been able to shoulder press 40 pound dumbbells for more than a couple reps. I was also doing flat bench, incline db bench, dips, and lateral raises. Form improvements happened months ago, and then no improvement anywhere else.
>feeling it in the right places
Not always. For pressing exercises I often feel it more in my anterior delts than my pecs. For pulling exercises I often feel it at pic related instead of my lats.
>...I assumed your mean deal was beating skinnyfat and therefore worrying about fat loss...
The problem with being skinnyfat is the ugly combo of too little muscle and too much fat. I think they should address both, but it looks like you believe they should prioritize fat loss. Fair enough, that's what my priority is now anyway.

Look, we've been arguing for a while. How much more detail do we need to get into before you'll admit that op's "everything works as a beginner bro" won't work for some people? Or how about this, given what I've told you about my diet and exercise habits, do you believe that any other adult male would immediately plateau in strength at what are essentially woman numbers doing what I'm doing?

recently I've managed to do 3 pull ups, Now practicing for an even 5 per set.

>>76346535
I remember being stuck between 5 and 7 reps of pull-ups for literal years because I refused to properly implement them. Now I can do 3 sets of 15. Good luck man

>>76346597
Nta but can you elaborate on what you mean by "properly implement them"?

>>76346612
Nothing complex, I just introduced them into my routine every once in a while but quit before making any tangible progress or skipped them entirely

>>76324686 (OP)
3 weeks in since I started working out 6 days a week. Running + Full Body workouts were horrible at first, but I'm getting better. But also, getting back to be able to do chin ups and pull-ups again. So making progress.

A few months ago, an anon said he'd post a compilation of all the useful information he got from these threads. Does anyone know if he ever posted it? I've checked it in a while.

>>76347088
also interested

>>76324686 (OP)
I need help bros. I almost fixed my being skinny fat and i'm currently on min (but i don't know if it's effective). I have one big problem with my atopic dermatitis:
-ugly dark circles
-ugly red patches
-random rashes
Despite using moisturizer, tretinoin and sunscreen my skin on my face looks like shit. Any dermatitebros can give me some advices for how not to look like a crack addict?
P.s. i had different dermatologist take a look on me but they never really improved my situation.

>>76347088
>>76347919
he did

it was an empty post

>>76324686 (OP)
There was an image floating around /fit/ some years ago that showed the paths a guy that was dissatisfied with life would take, among them some vices or mindless hobbies. Does anyone happen to know which pic I'm talking about?

>>76348155
mayor of smartasstown over here

bump

>>76324686 (OP)
So I've been told to try starting strength instead of a full body workout, ppl, or upper/lower split. Is starting strength truly the best plan for someone who has been very inconsistent with lifting weights? I've only got a pair of dumbbells and a bench btw. Also, should I bulk or cut? I'm 5'11 and 156 pounds, but I'm still skinny fat.

By the time you make any progress this season summer will be over and you'll gain it all back over winter again.
/blackpill

>>76351227
What are you, 14?

I've got 20.3 cm biceps, have been on social security disability benefits for 16 years, weigh 98 lbs, have severe osteoporosis (the hip and spine of an 85 year old lady!) and just got a zoomer PT willing to help me not fracture my spine lifting 35lb sand bags.

Take it away fellas. https://youtu.be/MqQ9mtY-JmI?si=ixfGBTLlqfDj5Zfd

>>76333059
>gross veins and shit
Hate to spoil it to you, pardner, but only gay men find that attractive. But if you're into dudes then I guess that's the goal?

>>76351248
holy based

>>76351210
>Is starting strength truly the best plan for someone who has been very inconsistent with lifting weights?
>>76351210
>I've only got a pair of dumbbells and a bench btw.
then you can't do SS if you wanted to
>Also, should I bulk or cut? I'm 5'11 and 156 pounds, but I'm still skinny fat.
lots of protein, consistent weight training and a small deficit like 300kcal max

>>76351570
Alright I'll just go back to a full body workout then. Either that or ppl. Either one should be fine for a little while for someone like me, right? Anything that gets me moving, yeah?

Give it to me realistically bros
Is it possible to lose 80kg in 12 months healthily and sustainably?

>>76352496
possible?yes
sustainaible for your average joe? no

>>76352500
What would the realistic timeframe be then?

>>76324782
https://www.youtube.com/watch?v=EV16ROaHVfo
Puts me to sleep but in a good comfy way

Cape comics inspire me to LIFT AND GET BIGGER AND STRONGER!!

>>76352518
Based.

>>76351955
>Either one should be fine for a little while for someone like me, right? Anything that gets me moving, yeah?
yes
I recommend full body

>>76352513
at least 1 year but probably more

>>76352496
>80kg in a year
>healthily and sustainably
No, unless you literally starve yourself and lose most lean mass in the process, damaging your internal organs in the process due to inevitable micronutrients deficiencies
I speak from personal experience: at my heaviest I was 170kg at 5'11 and lost 90 kgs in a little over two years.
Right now I am resting at home after abdominoplasty to remove seven pounds of loose skin from my tummy.
I had a bunch of doctors taking care of my progresses, never had a cheat day, did fitness every day and still it required two years of HEAVY calorie deficit.
Be realistic
>you will need a couple of years
>you will need skin removal surgeries

this boards a complete shithole without threads like this.
I might make one next friday.

>>76354952
It feels so different compared to 2021. I feel like there's barely anyone from that time or before left.

>>76355558
hello newfriend

how long has gutsbro been around anyway? he came here first in 2022 right

>>76353044
>I recommend full body
Is it fine If I don't workout every muscle in each muscle group?

>>76356310
In every workout I mean. Like on Monday I'll do an exercise for my upper back, wednesday lower back, friday lats or traps, etc or something. Or do I have to include all of these exercises in every workout?

>>76356046
I started browsing /v/ and gamefaqs back in 2010, but I began browsing /fit/ when I started lifting in 2020.

my back muscles are still sore two days after practicing my dead hang, once i've recovered, i should make remarkable progress on my back allowing me to pull more reps in my pullups.
if not, then i will do it again and keep doing it until it becomes trivial.

>>76357457
I love doms so much it's unreal

As long as we don't give we will gonna make it.

>>76358982
We have the power to succeed within us

>>76324686 (OP)
hell yeah

>>76359353
HELL YEAH BRO

I need to become optimistic. If I can be strong and complete all of my goals, I’ll be in a place resembling heaven next year

What I really don’t understand is how so many people manage to get such impressive results in just one or two years. I’ve been training for three years, and I’ve only gone from “goblin mode” (skinny-fat with a flabby belly and skeleton-like everywhere else) to “meh.” Even after three years of lifting, if I take off my T-shirt you wouldn’t think I ever set foot in a gym, yet most people seem to build gargantuan physiques in half that time.

Over those three years I’ve made mistakes, and I think that’s normal, because like everything in life you try things, get them wrong, maybe stick with something for ages that turns out to be a mistake, and when you finally realise it you correct it, but that doesn’t erase the time lost beforehand. Do those people who skyrocket so fast never make any mistakes and get everything perfect from day one?

I’m honestly stunned by how “easy” progress seems for others, especially when so many of them say, “I don’t really count my calories or protein, just eyeball it.” I track everything meticulously, every single day, what I eat and what I do in the gym, yet my body still looks terrible. There must be some mistakes causing my situation, but are other people really mistake-free?

>>76324736
hahahaha nigga thats a lotta words sorry u cried b4 copy-pasting them here

>>76359353
>>76359409
uhm based?

>>76354952
I still want to believe that one day it’ll improve

I had a terrible day but I need to believe that I'll be in a better place a year from now

>>76359956
The bitter truth is that genetics plays a huge role in many things in life and if you weren’t blessed, then everything that is easy to others will be an uphill struggle for you.

The whitepill is most useful for those who had potential all along and just needed to believe in themselves a bit more. For guys that never had the potential, whitepill is a straight path to blackpill doomerism, depression and bitterness.

People are generally nice and don’t want to crush your spirits which is why they’ll never tell you that it’s possible to never give up and keep going yet still always lose. In money, in health, in friendship, in love, in hobbies, etc.

>>76331870
As soon as you have to have an account it goes to shit

>>76324686 (OP)
>consistency is the key to a good physique, even if you drag yourself to the gym you'll appreciate every single workout in retrospect
I would like to add something to this. Once you truly approach bodybuilding holistically, eating clean becomes a pleasure, not a chore. It's been 5 years and I legitimately can't stand junk food and snacks. On the contrary, I enjoy my nutritious and home baked meals so much I have to actively refrain from overeating. I love the way healthy food makes me feel.

>>76325899
more like cruising dose, fag

>>76335411
dubs of truth, self improvement is get this... for the self.

>>76363159
I feel like my personal journey has taken me all the way from the “white-pill” mindset to the “black-pill.” I started lifting three years ago, after many years of wanting to but never managing it because crippling social anxiety held me back. I used to dream about working out; I’d stare longingly at other people’s incredible physiques and tell myself that once I finally started, it would be a complete game-changer (after all, the only thing separating me from them was that psychological barrier, so there was no reason my body couldn’t respond just as well to training).

Whenever I saw people transform their bodies in six months or a year, I thought I’d be overjoyed to experience the same. Reality hit me fast, though: right from the start I struggled to make progress, and even after three years I still look worse than most beginners.

I organize my entire day around training (and I’m lucky I can, thanks to a flexible-hours job, again, how do other people manage?). I track my calories and protein intake, never miss a session, sleep well because I can afford to, and basically structure my life around lifting. Meanwhile, the people who skyrocket often admit they eyeball one or two variables at best. I’ve gotten stronger, but it’s as if my body resists hypertrophy; my strength has outpaced my visual results, even though I stick to 8–12-rep sets as the literature recommends and avoid low-rep strength work.

Another problem - one I seem to be almost alone in and have never found a fix for - is that I don’t feel my muscles working when I train. I’m well aware that lack of mind-muscle connection could explain my slow progress, but no matter what I try, those sensations just don’t come, even after three years of practice.

I know I could keep inching forward if I keep lifting, but honestly, we’re not all playing with the same deck. And you can’t accuse me of being defeatist, I really have tried everything.

>>76324736
Dude I feel ya. People tell you to go out cause the memes aren't real only for the memes to be real and even fucking worse. Then when you try to get any kind of real support it's either moral fags giving you basic bitch dribble you've already tried a million times or edge lords laughing at you. Instead of relating and empathizing with you or just giving you a shoulder to cry on they just blow you off or punish you for being weak. Showing emotion is a sin and sinners need to be punished. I fucking hate it, I don't even know why I work out anymore when the new society rules are fuck everyone in the ass the moment you can. People aren't sheep anymore, they're Skaven.

>>76351227
I started October last year and went from 300 to 200 by February. If it wasn't for my soul crushing heartbreak and my life spiraling out of control right afterwords I would have been 170 by Marchish.

>>76324736
I used to be socially retarded, then a few times i went out drinking in clubs and bars just to vibe and you just naturally end up in some conversation.
When youre drunk and theyre drunk any social awkwardness isnt noticeable.

>>76365331
>and avoid low-rep strength work
First of all props for sticking to whatever routine you had but why after 3 years of no gains would you not give this a shot? No matter how much niggas like to pretend getting big is clear cut science it isn't, you have to find what works for you. From your post it sounds like your intensity is super low, up the weights lower the reps and have some fun bruder.

>>76365589
Hello, thank you for your comforting message and your advice. Maybe my question is stupid, but why is the fact that I train for hypertrophy rather than strength considered a sign of a lack of intensity? Whether I go to failure on short sets or long sets, I still go to failure, and that’s supposed to be the main indicator of intensity, right?

>having great morning
>coworkers starts pointing out flaws in my work
>feel stupid and worthless
>spiral again
I've only been at this job for 5 months but I'm so lost. I need to keep it for at least a year

Switching to Lyle McDonald's Upper/Lower 4 day split. Anyone have any experience with that?

>>76366712
I have experience with his other stuff and you'll do good

I have this problem. So over half a decade ago I was in a bad relationship with someone who I really liked (was my first) and my mother died and she left me. Other bad shit happened too. Anyway I got quite /fit/ a bit afterwards and was filled with rage about the whole thing, but when I let go I stopped lifting and got fat again. Now this hoe has started appearing in my dreams and I fucking hate it and I've started to lift again. What gives? How can I let go and improve myself at the same time?

I’ve decided not to kill myself - I need to know how one piece ends

>>76367375
same but for me its to see IF hxh ever ends

Threw out my alcohol and excluded myself from delivery.

for roughly 3 years I've never benched more than 185 lbs. I plataeu in this area and no matter what I do I cannot progress

>>76366630
you need to adjust volume (adjusting intensity also works as a proxy for this). you're currently a low-responder or non-responder, but in the research, adjustments in volume can straight up turn low-responders in to high-responders. that means if you're doing many reps to failure right now, try fewer reps to failure and give yourself time to recover. and make sure you have a food scale and everything and you're eating at a small surplus if you're trying to get bigger. you don't mention getting fat while intending to get bigger so how do you know you're even consuming enough calories?

slow your reps down if you can't feel what's happening. eventually something will start burning or you'll get a pump. if that's not happening you need to be studied in a laboratory.

>>76365331
Just do strict exercises anywhere in the 10-25 rep range for a while but for each set try to isolate the target muscle instead of just doing the motion. That and screw everything else BUT intensity. Just try to get as many sets and reps per set as possible within that range until you wreck yourself and hopefully get a skin-tearing pump. The workout is only over when you're a shaking, quivering mess. You need to go in with the mindset of destroying yourself to learn intensity, not "science". When you spend most of the week in pain and brain fog and you've learned what overtraining ACTUALLY means you can adjust intensity dynamically to changing conditions later.

>>76367610
That’s a good goal as well

>>76324736
If this isn't bait then why are you here? And if you honestly believe that then why not kys?

>>76367088
Thanks, he seems like one of the few legitimate people in this shithole of an industry

>>76367755
So I should do more volume but less intensity, more sets per muscle but leaving some reps ?

>>76370212
well he actually knows his stuff and calls out the bullshit of others
he doesn't lie for profit or trend jump just sticks to what is right

>>76367697
Have you tried doing more reps at a lower weight?

I'm skinny fat right now, and was fat most of my life. I went to the gym for around 2 months last year so I know the basics but my diet's macro ratios were unoptimal. But now I feel like I finally figured out nutrition and calorie counting, so is all I need to do to escape being skinny fat is to consistently go to the gym and go hard? I know the answer is yes but is there anything else I should know?

>>76371383
>all I need to do to escape being skinny fat is to consistently go to the gym and go hard?
not quite

lift in a small caloric deficit of 300kcal (maximally 500 if you are a fat skinnyfat)

also
>but my diet's macro ratios were unoptima

>caring about macro ratios
lol

>>76330330
The absolute biggest blackpill you will ever take is seeing how the normie spends his day-to-day life, what topics he is passionate about and the manner in which he discusses them with fellow normies. At my lower points, I feel like I'm the insane one for not fully relating to anyone in my family or social circle.

>>76372751
seeing my sister and her husband watching netflix every day after work while on their phones really inspired me

>>76324736
Just shoot yourself already unless you're a gay eurocuck and have to find another way lol

It might be over for you but I'm just getting started

>>76326290
You can still be above average quickly

>>76324736
What the fuck have you been doing for the last 15 years? Not once did you open your eyes and start the process of overcoming? Sure, kill yourself, the weak shall perish. I wish you more suffering, not because I hate you, but because you need to grow, overcome yourself, overcome your problems, and overcome your shitty attitude.

Yeah, it's bad. But it will get worse if you don't open your eyes and get your ass in gear.

>whaaaa what will others think of me
>whaaaa I don't have what others have
>whaaaa look at all the progress I could have made
>whaaaa I'm a bitch

You are actually some kind of woman
love your fate nigger. You got here by being you. Stop being same old you, a snake that never sheds its skin is a snake that is dead.

>>76375455
Calm down, it's copypasta

>>76375682

>>76324736
Is this the leaf poster of /fit/? If so, here's your (you)

>>76372316
Not that anon, but what if your weight isn't that high anymore, and you're like 10-15 pounds away from being considered slightly underweight?

>>76376574
>and you're like 10-15 pounds away from being considered slightly underweight?
but still skinnyfat?
depends on how long you've been trianing for and stats(heigh weight bf%)

Why won't genetic normies admit to their unearned advantage? Why is pulling teeth every single time? Why is it so hard for you to admit you were dealt a better biological hand that the next anon? No one is saying you don't work hard and make good decisions. But when those same decisions and efforts result in far worse results for someone else, it's time to be honest.

>>76377798
Anon, the average man has average genetics. People with bad genetics are the actual minority. At least for white people, kek

>>76377798
look up a bell curve

>>76378654
Not the anon you are replying to, but what you say is true for the general population, not for the population of gym-goers. There's no reason the latter is representative of the general population. What I think is that people with bad genetics are eliminated from the gym over time (they give up because they realize that it isn't worth the efforts, efforts > rewards in their case which is the opposite sign for gym goers with good genetics)

>>76376659
Well I'm 180cm tall and weigh 71kg. I don't know what my bf% is, but I'm guessing it's somewhere between 20-24%. I look like shit, desu.

>>76378675
>but I'm guessing it's somewhere between 20-24%
70kgs is around healthy weight so probably not that much but bf% and training experience are necessary to know whether you should be in a deficit or not and how big it should be

that said I think all skinnyfats should lift in a small deficit
to get rid of the fat and build muscle to get rid of the skinny
the bf% says for how long they should do it though

>>76377798
I wish I had been born in a different family. But there's no use complaining about it now, I just need to live my life

>>76367611
Good job

Are hip hinges (SLDL/RDL/etc) a necessity if your goal is just a decent physique? I find them incredibly awkward to perform, but everywhere online people say hamstring curls on their own aren't enough.
I'm a complete fucking noob only 2.5 months into lifting btw.

>>76379008
>a necessity if your goal is just a decent physique?
depends on what you mean by decent but no, not necessary to get big hams for aesthetics

>but everywhere online people say hamstring curls on their own aren't enough.
to add
not enough to cover the whole hamstring
hamstring curls only cover the bending but the hammies can obviously also hinge
(and they do a bit hip movement but if your curl machine allows you can lift your hips a bit at the top of the rep and hit that)

>>76379064
>depends on what you mean by decent
I don't have any aspirations of being very bulky or anything like that. Just something that looks a little muscular at lower body fat percentages.
>not necessary to get big hams for aesthetics
That's reassuring. I'll try to stick with hip hinges for a bit more to see if the movement gets easier with more practice, but in case it doesn't I might drop them.
>not enough to cover the whole hamstring
Yeah, sorry, I knew that part. It's just hard to judge how important curls WITH hinges are when it's absolutely gigajacked people saying they are necessary.

>>76379075
>It's just hard to judge how important curls WITH hinges
for the olympia stage?
oh yeah quite necessary
but so is every other body part
you're natural and right now no aspirations of the bodybuilding stage so you don't need hinges

>when it's absolutely gigajacked people saying they are necessary.
don't listen to roiders

>>76379134
>you're natural and right now no aspirations of the bodybuilding stage so you don't need hinges
That's really nice to hear considering how weird they feel to do.
>don't listen to roiders
That's the thing, I try not to, but when you get told "There are essentially two parts of the hamstrings, and you need hinges to target one of them", it does sound pretty compelling regardless of roiding. Also being a noob with 0 knowledge means I generally try to take repeated advice as something that's probably legit.

Any success stories of starting to lift at around 24? Need motivation brahs

Anyone have good recommendations for fixing APT? If it's relevant, I'm 30 and only recently left my coding job where I spent way too much time behind a desk.

>>76379170
I'm the OP of these threads and I started lifting at 22. I'd say I'm doing pretty good for myself, I wouldn't get hung up on the 2 year difference.

>>76379008
>>76379143
Well yeah. If you're looking for bang for your buck, you should do both. In fact, hinges are MORE important than curls. It's more accurate to say you don't need hamstring curls for aesthetics than that you don't need hinges. It doesn't matter what your goal is, the best way to get there is with the most effective methods. Once you're happy you can just stop. Plus consider that your goals might change over time. You're a beginner right now so naturally you just have limited ideas, but you might really like lifting and want to shoot for something bigger. If you want to be "big" in the way most people into lifting understand that word, hinges are practically a necessity. You won't ever develop that thickness without it. Consider that all the great natties of the past still did deadlifts, RDLs, etc. It's simply an extremely effective way to pack on muscle quick. Steve Reeves could deadlift over 4 plates with a super snatch-grip, for instance.

And don't worry that they feel akward to you. You're a beginner, that's normal. Keep training and you will eventually get over it, and in the process you'll become a more functional person in every day life as well.

>>76342536
>But surely most skinnyfats can do one or two pullups
you'd be surprised. For starters I hope you aren't including women in these stats because a lot of them can't even do pushups without kneeling, pullups are simply out of the question. But a lot of men too can't do a single good form pullup despite not being overweight, maybe they are not the majority but it's still a considerable number

>>76366706
Couldn't find the exact clip but this is close
https://www.youtube.com/watch?v=ou4TX2ykKIk

tl;dr
>You are made up of thousands of micro routines
>When something fails, critique the exact micro routine that failed, not the whole structure (you)
>(depressed people don't criticize or think of specific parts of their micro structure as bad, they go all the way up and think that the whole thing is bad, this is poor mental hygiene and destructive thinking patterns that depressed people often do

>>76370219
(not that anon) Yes.

Literally a year ago I posted on here and you guys gave me detailed advice.
I’m down 55lbs from 300. So thanks heaps for that bros
Literally never been this low since school

>>76380337
Based. Here's to more achievements next year.

>>76324686 (OP)
How to get huge at home:
> 2x20lbs Dumbbells.
> 20lbs Weight vest.
> Weighted Calisthenics, Bicep Curls, Forearm Curls, Loaded Carries and Thrusters.
You don't need much else than that if you are a poorfag.

>>76380465
Do you do cardio in your weighted vest? My friend runs in his and I want to try it out

>>76380125
I was only considering males. And I agree with you that a large number of men who are not overweight cannot do a single pullup, but I still think it is a small proportion. Simply not weighing much is the biggest pullup handicap. That alone will enable most non overweight men to do at least one.

>>76379397

>>76380033
Thanks, this was a really encouraging post. Like I said, I am going to stick with them for a while yet, because as you said as well, maybe I just find it awkward now because I'm a beginner.

>>76377798
Them lying keeps me motivated and that's a good thing

>>76379170
Started at 23 with no prior background in sports at all and gobelin mode, 3 years later (and a couple of mistakes), I'm okay-ish (picture is me before starting, I'm waiting for the end of my cut to take an update picture)

>>76378685
>the bf% says for how long they should do it though
So how long should I go on a caloric deficit for?

>>76381493
until you get to between 12 and 14% bf

for some this will mean a slow down of progress but it's worth it since you can go into a small bulk (natties need about 300kcal of surplus) until 15-18% and repeat

>>76381590
Seems easy enough I guess. Thanks.

On a 3x week full body routine, is it alright to rotate 3 different exercises for a body part? For example:
Day 1: Squat
Day 2: Leg Extensions
Day 3: Leg Press
I'm unsure if too much variety might be bad. For example, I do Lat Pulldown, DB Rows, Reverse Grip Lat Pulldown and in this instance I don't know if it'd be better to stick to more rows rather than having a bit of variety.

>>76381846
just leg press on all 3 days best for full body

also constantly swithcing exercises is bad

>>76382412
>also constantly swithcing exercises is bad
I presumed this only applied if you kept switching week to week. I'm keeping the three exercises consistent at least, so it's the same 3 every week.

>>76324686 (OP)
But what if I'm black?

>>76382514
>I presumed this only applied if you kept switching week to week
yes
>I'm keeping the three exercises consistent at least, so it's the same 3 every week.
try 2 but not 3
also if they are that different then it's hard to track progress between them
I know 2 is fine but i'm not sure about 3

>>76382532
Okay, thanks for the feedback. I'll try just having an A/B/A split or something then.

>>76382529
you can still make it, kanye. just be based and don't sellout

>>76380033
mirin' those physiques hard

Bump

>thread stays active for 16 days
blackpill xisters, I thought this was our board....

>>76383904
The people need white pills to survive this cruel world

>>76324736
Kinda true but also might as well make the best of what we've got left

>>76337070
A NIGGA NEEDED THIS. THANKS.

>>76324686 (OP)
Next stop, bump limit

Wgmi unc

Please god let me not get fired from his job

>>76386224
WAGMI

/MIS/, Whitepill, and /SIG/ really all coexisted for a while :)
If only /fit/ could always be this great

Until the next one, frens

>>76387308
See you space cowboy

>>76387302
It will, anon. It will.