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File: easy-1040x763.jpg (101 KB, 1040x763)
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>Who is /fat/ for?
For 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 excercise)
http://liamrosen.com/fitness.html

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

>Calculate your TDEE (Total Daily Energy Expenditure)
https://www.sailrabbit.com/bmr/ (complex)
http://www.fitnessfrog.com/calculators/tdee-calculator.html (simple)


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Hey /fat/bros decided to share this with you because I had a delicious dinner right now. If you download the burgerking app and go to McDonalds you can unlock a coupon that let's you get a whopper for $0.01 that's right you read it right. You can get a whopper for 1cent.

https://www.youtube.com/watch?v=BDptm7dDhk8
>>
>>48676681
nice, i'll just fit it into my deficit like a normal human bean
>>
>>48676719
it's only 670 calories it's not that bad since I have to eat 1500calories a day, and I forgot how big this fucking thing is. It's pretty much a full meal. Pro tip, Buy a large diet coke if you want to drink something from McDonalds it's only $1
>>
>>48667888

No - not really.

Too many exercises.

Can you only do 4 days a week?

AxBxCD

A:
Squat 5x3
Bench 3x10
Pull ups 3x15 (work up to this if you can't)


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>>48668416

Almost made it

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>Eat less fat. Much less.
>Eat more veggies (especially leafy greens).
> More sleep, meditate, try to release dopamine. Smoke weed.
>Massage onion juice into scalp every 2 days.
>Wait.....

Hair cycles take months. Breathe. Cut your hair short in the mean time. The more you have, the more is starving for nutrients and gravity is your enemy until your hair becomes thicker and happier. You'll notice tiny hairs growing where there used to be just bare scalp.

DON'T BLOCK YOUR HORMONES. CONTROL THEM.
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>>48673805
Nope.

>>48673844
Because there's no profit for drug companies.

>>48673865
Shill.

>>48673900
Go be retarded somewhere else.

>>48674580
More weight, more tugging. They are more vulnerable to falling out this way. Stop fucking with your hormones by blocking them.


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>>48674721
alright thanks. ill try cutting back on the JUUL, not sure if i want to go back to cigarettes though i used to smoke the American spirits golds actually.
>>
>>48673844
>Several hundreds year old problem with a multi million dollar industry
>The dieting industry is literally lies
>the solution is eat less
Yea cause that's never happened
>>
>>48675056
>i used to smoke the American spirits golds actually.
Did you notice any issues when you smoked those?
>>
>>48674209
Thats normal. Everyone has that. Dont believe these losers. Thats just where your hair starts its spiral out across your head

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Prove me wrong
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>>48673703
>>
>>48672301
>prove me wrong
Post body then
>>
>>48675412
Haha, nazis always fget the trash tier hoes.
>>
>>48675745
Obviously if she is covered in tattoos and piercings shd is no good, We are talking about non hippie, conservative looking girls
>>
>>48673510
Necc

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>tfw gyno

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first zyzz, then rich piano and now roger. who's next?
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>>48676530
Look at the arms on that thing. It could rip you to shreds.
>>
>>48676530
That roo cus I needs me a new whip.
>>
R.I.P
>>
>>48676530
hopefully me

Welcum too powaliften genrul.
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>>48674625
very unsettling
>>
>>48676622
That was meant as a jab at "X LIFT IS THE BEST LIFT CAUSE IF YOU DON'T DO IT YOU'RE A PUSSY BITCH" because no one lift is a true test of strength and anyone that says there is such a lift is actually fucking weak in most lifts except the one they say is "important"
>>
my right hip is in a lot of pain after squats and i still need to do deadlifts, how to fix it quickly?
>>
>>48676651
>seriously, i have a *really* shit bench and i *must* cope: the post
>>
>>48676658
kys

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>be me 5'9 110lbs 3yrs ago
>tired of being skeletor, want attention from girls and respect from others
>start working out consistently and eating properly
>wake up, workout, study, sleep, repeat
>be me today
>165lbs and making steady gains
>get girlfriend
>she gets her scholarship recalled bc she is from muslim country and her mother doesn't want us together
>cry
>lift even harder than before
>empty inside
>at least I still have the gym
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>>
>>48676608

can confirm muslim women give best blowjobs. it's the repression that does it
>>
>>48675744
just finish uni and move out there, if you need to convince the family just rape the mum, then the dad will respect you because he will know you are prepared to adopt the culture
>>
>>48676632
lol her mom broke down and felt guilty for taking my gf back from US so my gf is getting sent back to my uni for post grad.

her mom is kinda fucked up mentally because the husband cheated on her multiple times with women from thailand
>>
I want a Muslim girlfriend with huge tits who looks like she's about to explode out of her clothes
>>
>>48676669

umm that's a good fantasy but try being realistic

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Recently I really opened myself up to this line: "Defeat yourself everyday"

Basically what that means is that if you are lazy and just lay around eating shit food, watching series or playing games all day everyday and are in no way productive and just waste your days away, you have been defeated by yourself.

I am pretty much a victim of this. But last month I started jogging so I can get fit, but my self discipline is lacking. I also occasionally watch porn like some degenerate. eat processed unhealthy food and waste my weekends away at home instead of doing activities to meet decent people and a decent girlfriend.

I think being organised and having a daily plan and routine is the best thing you can do, so lets help each other out!

Let's create a list of productive activities and make an effort to really plan our days out, to really become fit, healthy and stable.

If you have achieved this, please share your wisdom.

Here is my list of things to plan out:
- Eat healthy (have a weekly meal plan)
- Meditate for 5 - 10 mins a day

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>>48676032
There's a couch to 5k and a 5k to 10k somewhere, same girl.
>>
>>48664956
it's part of the problem
>>
I want to push myself to get fit, but I have rheumatoid arthritis and
1. feel like I have reduced willpower dealing with the pain all the time
2. don't want to mess myself up by ignoring my limits

What do?
>>
>>48650276
I'm 18, I'm currently a NEET, I have to start studying and working in 2019, or I'm going to kill myself, I can not spend another year locked up inside my house
>>
2019 goals

>save 10k
>stop blowing money on strippers
>start a D&D group
>1/2/3/4

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Being DYEL is actually way worse than being skinny or non athletic at all. And I think that's why many people quit.
You make quick big gains as a beginner and the people you know start noticing, you get compliments. What you don't realize is that now you're automatically progressed to another level, to another tier.
You clearly look like you lift, but you don't actually look like all the time and effort you're putting into it is worth it. That's what DYEL means. Normies think pushups are enough to get huge, so why you look like shit despite going to an actual gym? Do you even lift?
>>
Actually based and redpilled.
>>
DYEL is only a transitional period. If you stay DYEL, you obvi are a lazy gym goer.
>>
>>48676723
It takes three to six months for an average untrained dude to get dyel and about three years to get acceptably big

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Anyone else get light headed and out of breath after 8 squats at max weight? Or is it just a lanklet problem?
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>>48676314
Its called being weak
>>
>>48676314
Do more cardio, it helps with fatigue when lifting heavy.
>>
>>48676321
>doing 20 reps with your 10 rep max
hmm..
>>
>>48676314
>Or is it just a lanklet problem?
Well, how tall are you? It just might be that you're entering a zone of thinner oxygen when you get to the top of your squat.
>>
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>>48676314
>8 squats
>max weight

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Welcome to /fraud/, the steroids and blogposting general.

Before asking your stupid beginner questions (yes, they are stupid), make sure to read the r/steroids wiki:

https://www.reddit.com/r/steroids/wiki/index

Yes, it's reddit, but it's a good resource.

Once you've read it, make sure to include a few things with your question:
>age
>height
>BF%
>time spent lifting
>lifts


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>>48675731
Holy fuck why do I know this by now. I thought we were brothers without secrets helping each other to meke it
>>
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>>48675776
Cialis should be compulsory for all males above the age of 18, it even reduces prostate enlargement from DHT and lowers heart attack risk
>>
>>48675466

jesus christ this is not a fucking cope blog forum do you really expect any of us to empathize with you?

>>48675776
yeah bro you need to fucking get on that shit. the pumps are great and sometimes my dick gets so hard it hurts
>>
>>48675776
>>48676034
Agree, Cialis is amazing
Even from shitty pajeet store, its cheap AF
>>
>>48675247
idk masT you're the one who keeps bringing up fucking me, who am I to know why you want to do it so badly

>>48675320
he was very big, honestly it was difficult sometimes. in that respecc I actually like a less big dick, but honestly, he could have no dick and I'd still want him

I've not actually even taken that much dick irl and short of like, having your shit overly stretched by like child birth or something, vagina tightness is more how your body is built not how much cock carousel you've ridden lol. I'm naturally pretty small set down there, but even if I did have a gaping maw for a vagina idk why would it even matter... when have you ever heard of someone stopping midsex because the vadge was "too loose"? plus all I work is lower body, obviously I'm gonna be able to be "tight" just from fucking muscle so these memes don't even make sense

masT probably tryna make it seem like I got a loose hole so he doesn't have to feel like he has a tiny dick in his fantasies where he "fucks a dirty tranny hooker" or what ever it is that he falls asleep at night to

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is this achievable natty ?
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>>48675704
A bicycle; riding an exercise bike is a well-known 'cheat mode' for getting that sort of body.
>>
>>48676521
this just doesn't happen
99% of black boy white woman relationships, the bitch is ugly and fat
>>
>>48676577
funny and humorpilled
>>
>>48673487
lol, he meant that as a joke right?
>>
>>48675704
Fucking
Roids
Idiot

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>imagine going to the gym 6 days a week
LOL
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>>48674615
Haha I only go 5 days a week. Checkmate faggot
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>>48674615
Imagine going to the gym 6 days a week but still not being able to bench 2 pl8 for reps, squat 3 pl8 for reps, and diddly 4 pl8 for reps lmao

there are people on this board who go to the gym 6 days a week but still cannot do 1/2/3/4 for reps lmao, imagine being that person
>>
>>48674615
>Not going everyday
Never gonna make it. Ihaven’t taken a rest day in 5 weeks.
>>
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>3 days
>>
>>48674615
Youre right. They should go 7 like me

Have you ever caught a guy checking you out? Did it make you uncomfortable?
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>>48666573
Not gonna lie i popped half a chub at the end of the story but i'm not even gay
>>
>>48665567
yeah when i look in the mirror
self mires are the best mires
>>
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>>48676028
Our God is an awesome God!
>>
>>48676259
Sometimes a skate rink employee encouraging a loner to join the fun is just a skate rink employee encouraging a loner to join the fun.
>>
One time I was walking out of the gym and one random dude passed me by and just called me "beautiful".

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>be me
>be beginner
>Everytime I did squats I went up 5kilos
>Today I missed one rep and dropped the bar
>FUUUCCCCKKKKKK
>Fail on 2nd and 3rd sets too
>Be in a bad mood whole day
>FUCK FUCK FUCK I am so MAD
wtf /fit/ has lifting taken over my life?
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>>48674790
if you're a beginner then naturally you're gonna be weak, what's the problem? all you've done so far is what your current limits are, this is where the actual work starts. welcome to the grind, anon.
>>
now try to micro-adding with 2.5lb per week.

you can buy them on ebay
>>
>>48674478
yeah welcome to the strenght.
we start because of mundane reasons and then find something that has real value to it: being able to feel actually strong.
>>
>>48675619
Wrong
5kg is a little over 10lbs
Make 2.5kg/5lb jumps now
>>
>>48675598
This OP. You will have good days and bad days. You will not always increase weight. You will have to work on form. You will need to dial in your diet so you can actually gain weight and strength. I learn new things all the time and I've been doing this 9 years. It's a grind. Consistency and maintaining intensity is the real hard part. Don't burn yourself out.


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