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>Who is /fat/ for?
For roly poly roundbois who want to better themselves through meaningful hard-work, strategy, and dedication.

>This is not QTDDTOT, ask questions about fat loss, but use that thread for general questions.

>Read the /fit/ sticky (redundant in that you should have already but it covers all the basics of diet and exercise)

>Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)

>Calculate your BMI

>Calculate your TDEE (Total Daily Energy Expenditure)

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I mean, salami has a lot more fat content than normal meat, even the meaty parts are fatty.

My frame of reference is that "Beef, ground, 70% lean meat / 30% fat, raw" is 330 kcal according to several sources, and my steak was probably around 5% fat at most.
fasting for two days is a great way to make your diet crash and burn
If you think you can handle it. I'd say to try forgive yourself and go back to what you were doing normally for a deficit. Shit happens, as long as you're not that guy that posts retarded crono screenshots every day.
Dude I'm already 4months into this diet and lost 20lbs. I just over ate today because my family invited me out.
i'm saying that if i were you i would either do what >>49637913 says or increase your deficit by 100 for a week if you really want to punish yourself.

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Clint Walker

2 meters tall(6'6"), massive frame, jet black thick hair, light blue eyes, massive skull, very high class bones structure but still robust as fuck. That chest hair, that forearm hair, that barrel ribcage, that healthy bodyfat, these long limbs, these body proportions. Classic robust corn-fed american chad. Massive frame, 10" thick wrists. Masculine as fuck, very handsome face. Giant frame.

Clint Walker lived to 90, which is rare among men so tall. He had a huge torso, which suggests excellent heart and lungs. My own theory is that the best predictor of longevity is a high ratio of thorax size to body weight. Long-lived people tend to be big-chested without also being fat. Thank fuck men like him don't exist anymore....the mog would be too much. He is pure masculinity. Being in his presence whilst in his prime would probably cause me to have deep depression and possibly even spontaneous suicide.
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>5'6-5'10 is the best height range for the domination of social situations.
you've never had the opportunity to look down on someone, have you ?
underrated post
I just watched him in The Dirty Dozen (super aesthetic movie btw) and was blown away by how CHAD he is. Truly superhuman
Guess what, he's fucking dead
i can walk up to his grave, take a shit on it and walk away
Have some fucking self respect fags holy shit
Nigga you gay

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If you havent taken up boxing or another combat sport yet, why? Do you really think lifting weights your whole life will get you anywhere? Fighting teaches you a mental & physical discipline that no amount of lifting can ever get you. Plus, if your good, you might even be able to make some money out of it.
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By responding you're just feeding it brah.
I did do boxing for a bit, but it’s hard to commit to the sport. Getting good requires regular sparring, which means you will get hit. Even taps to the head over 2 years can have an affect on the brain. Something to be concerned about if you plan on working in a technical field. Secondly the cardio is intense and you burn a shitton of calories, so it just got in the way of bulking/lifting. Still Questioning if the fun outweighs the cons. I might pick up judo instead and do boxing in the future
>you're actually a fat lard with no endurance.

I’m 5’7 with a 29 inch waist and 139lbs.
Sounds about right. I just don’t know of any good gyms around my area. There’s one 24 miles away that looks to be one of those places that is legit I want to try out.

Nah your average pro boxer makes 50k~ too annually

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Repeat after me.
>I will make it.
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Even if you make it, it won't make her love you.
>Dr Troi
Confirmed for having never watched TNG.
I will make it.
>fags work in Engineering
>Engineering is home to a god-level robot, a jive porchmonkey that molests holo-waifus, and a literal low-functioning autist
Sign me the fuck up

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I have relatively large biceps, but they don't have that "hump" to them as seen in this pic. How do I increase the differential between the area near my elbow and the actual bicep?
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Just recently started about 2 months ago. My regime is:

Monday - Biceps / Back
Wednesday - Chest and Triceps
Friday - Legs
Saturday - Core

How long should I wait between Biceps workouts or is once per week enough to get me that definition?
Lift more and cut body fat. That’s it.
When you work out, you break down muscle. When you eat and rest, you grow bigger and stronger. When you lose body fat, you become more defined. Get big and strong first. Eat a lot, train the big compounds, and rest and sleep. After a long time, about a year, it's okay to try and cut down bodyfat. At that point, you may have the size and definition you're looking for, but more than likely you will need to train about 3-5 years before you're satisfied with your results.
Look into a program with heavy compound lifts like Starting Strength instead of splitting it up into isolated body parts.
The sticky has tons of info on this: >>17018018
>2 months
Bro, it takes time.

by the end of the year I assure you I will have become the best version of myself
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Jesus won't let you down
*at that time

what you think youre not going to be even better than that two years from now? it never ends
Good luck anon.
oh god that is depressing
not literally best, but I aim to make my entire life a progressive improving of myself

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Sup /fit, I ruptured my transfersal humeral ligament ( the small ligament that holds the bicep tendon in a grove on the bone so it doesn't slide around) in basic training and it been about 6 months since. I still have the occasianal movement of the tendon out of the grove in certain arm movements where the shoulder/ upper arm is activated. Any advice on how to help the ligament heal better?

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ketocucks btfo
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no, vegans are retards. I'm advocating not being a dumb schizo faggot.
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>no u xd
That's not how meme arrows work you little reddit shit
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Should i do abs 7 days a week? they seem to recover fast.
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Is it bad that I just jerked off to this photo staring at her feet
This girl probably has a whole carousel of dick following here everywhere she go. I don't think she's innocent.
I guess i saw that concept on the Omar Isuf channel, but i still don't get get.
How can i calculate my MRV for each body part?
How can i determine when i reach my recovery limit?
Do dips count as "pressing" and rope pushdowns count as "extension" for triceps exercises?
If you perform sets of 3 for compound movements, how can you map to this MRV set count? Or is he talking about exclusively isolation work?
If he's including intensity work too, would compound movements count toward each body part (i.e bench for chest, front delts, triceps, etc)?
yeah that's pretty bad
I would undress myself completely and in a leap of courage and might i would plunge my pelvis into her butt, shaking her entire being and leaving her speechless and in utter fear. I would then proceed to perform a repeated stabbing motion with my pelvis into her ass. Everyone would stare in horror and shock as the sight of my flaccid penis and infant like scrotum slaps her jeans covered bottom. What would follow would be her escaping the death grip that i hold of her body and several people rushing to my vulnerable naked body and beating me bloody until the cops came. The horror of the realization of what i had just done combined with the absolute brutality of the attack on my being would leave me traumatized for life. My friends, family... the disbelief, the disgust in their faces would drive me to, in my prison cell, stab my eyes and throat with a shank. What i deserved had just come, i deserve death, and hell

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Remember guys this is why we lift.
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Meant to post this in the cringe thread I assume?
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The only correct answer
what would it look like if he rammed into a high schooler
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THIS is what I lift for. We're going to make it.
I gazed upon you, and saw you were my negro
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I started lifting because i was an awful excuse for a human being and horribly alone.
I just wanted someone to notice me, miss me when i left the room, and want me to be there. I started lifting and after a few months it paid off. some girl at a sleep over after a big party just started playing footsie with me. We were all passed out on the floor and it didn't go any further than that, but it was one of the biggest defining moments of my lifting life. For the first time in a long time i felt like i was a human worth being desired and it made me focus on my goals in life.

It's been years but i still think about it from time to time

Before you ask your retarded question about what program you should run, make sure to read below. This was polled by the 30 strongest users in PLG on what they deem to be acceptable or great programs. Novice programs aren’t included as you shouldn’t be focusing on powerlifts as a novice.

There aren’t too many universally accepted programs, however, the go to recommended program is running PH3. Voting was almost unanimous. Once you complete the cycle, feel free to start back to week 1 as this week is relatively easy and acts as a deload. You can typically run this program at mid to late intermediate, all the way into advanced and elite levels of strength. The good thing about this program is you can run it for years without stalling. It simply works. Available for download here. https://www.dropbox.com/s/ibp3e6w9vzkrvc9/Ph3%20Programming%20%28As%20of%204-7-2016%29.xlsx?dl=0

Smolov is another program that can do wonders for your gains. It came second for the top ranked PLG program.

Third ranked program is Canditos squat program. Available for download here. http://www.canditotraininghq.com/app/download/964456972/Candito-9-Week-Squat-Program.xlsx
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A large percentage of their training involves pulling...

They also dont bench very often.

Terrible example
>Old school
Pendlay isn't even 50

>A large percentage of their training involves pulling...
Never said otherwise
>They also dont bench very often.
Those that had access to benches sure did, it's one of the best accessories for the press.
Oh and fuck you
Having access to a bench is very difficult. No idea how weightlifters coped without it.
It was back then, you sarcastic smartass. Bench and appropriate hooks were a rarity.

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How do i get a body like this?
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5'6-5'10 is the best height range for the domination of social situations.
This is because of the "subtle alpha" aesthetics the shorter man always gives off. The shorter man will always dominate through his "style", his "sleekness" and most usually through his intellectual power. Taller men can not pull this off, so they have to dominate in a much "in your face" and "raw" way.
bruh, i probably wont be back to ever see you post sauce. but, im doing the next guy a favor and asking for sauce.
sorry it is 6 gb

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She's a big girl

MMA fags,

Should I do cardio and lift, or just lift? If I should do cardio too, what’s the best kind of cardio?
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Anymore advice?
I recommend Height Exigency Interpol Training
I love dogs.
Light workout for UFC champion Tyron Woodley.
I wouldnt even bother with cardio if youre above 5'10. Shorter men will always be better then you, and faster too. But also better in general because 5'6-5'10 is the best height range for the domination of social situations.
This is because of the "subtle alpha" aesthetics the shorter man always gives off. The shorter man will always dominate through his "style", his "sleekness" and most usually through his intellectual power. Taller men can not pull this off, so they have to dominate in a much "in your face" and "raw" way.

ITT: inspiring transformations ONLY
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so weird to post pictures of your family on your porn blog
They have a...weird relationship. Watch the IG stories and you'll see what I mean.
god I wanna turn her into a single mom
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the OP girl looks like she doesn't even work out, it's like fat with a flatter stomach, jen bretty looks a lot better
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pic related

No /qtddtot/ and I have 2(two) retarded questions so here’s the thread for that shit.

I need to cut like 30lbs give or take. If I don’t give a fuck about muscle loss why shouldn’t I just spend two months cutting hard? I’ve done this in the past before I began lifting and it worked great, just daily cardio and about 1500 calories. I plan to hop on cycle as soon as I’m 10% body fat again so I’m really not too concerned with muscle loss.

2.) can I make endurance gains in a deficit?
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Bumper or standard plates for home gym? Floor is rubber mats
I like standard for the noise but in my own homegym I would get bumpers even with rubber mats on floor.
Gymbros are doing weighted dabs and told me they crush chest

Am I being trolled??
Weighted milly rock or never gonna make it

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