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/fit/ - Fitness, Health, and Feels

You're gonna make it


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Basic info on proven, effective exercise routines, diet, losing or gaining weight and supplements



Library of exercises and proper form


Sleep Guide


The information under "Best Sleeping Positions" is questionable

-Don't ask about info covered in the sticky

-Kindly spoiler all porn and gore

-Don't advertise on /fit/

-You're gonna make it

The board owner can be reached at [email protected]

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Let's post informational images from old /fit/ like pic related to make sure they've all had a chance to be seen and saved on 8chan at least once.
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re roll

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Adrenaline rush cardio edition.

Ask your questions that don't deserve their own thread here.

Old thread lasted three months and is sinking to the bottom of the sea.

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Watching and absorbing eagerly. Bless you, anon.


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What exercise can I add to day 1 and 3 to increase my pathetic grip strength?



an oatshake, a pack of tuna, and vegetables.

otherwise, clean and jerks



>an oatshake, a pack of tuna, and vegetables.

I don't really see how that would help



Amateur strongman in training here. I swear by farmers walks. They are the single best grip trainer I know of.

You could also use a fat bar for OHP and rows if you're ok with temporarily stalling gains in exchange for more flexibility/practical muscles. Fat bar is good for deadlifts too. No fat bar? Buy a pair of fat grips online for like $20. Get a cheap knockoff brand, not the overpriced standard brand. Expect to temporarily lose about 50lbs on all lifts.

…Or you could be a fag and do forearm/hammer curls, but you'll never achieve gorilla grip that way.

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How's your diet in general /fit/? How it changed since you became a /fit/zen and what's composed of it today?

Mine was fucking awful for half a year into starting everything, after I started messing around with it and improving my lifts began to improve regularly, today I usually eat Eggs, Oatz, Chicken/Beef, Rice, Beans and Veggies.

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Thank you. < 6g sugar/day and prolly around 10 carbs/day. Will it increase over time? I read on some dead threat it could take up to 6 weeks? I hadn't heard that elsewhere, is that BS?


Everyone takes different amounts of time to adapt. My first go at keto took about a month before I saw noticeable results. Some of that is because it takes a while to learn what you can and cannot eat/drink.

My second go at keto, I dropped 10lbs in 2 weeks (starting at a fat 215lbs, 5'11 (bad breakup, was drinking everyday for months)). Mostly water weight, yea, but my body looked much better. I'm 2 months in right now and have lost 20lbs.

6g sugar seems high. What are you getting that from?



Vegetables/tomatoes and the incidental marinade or dressing. I've actually been eating more than normal, but have been lifting more too. I want to be sure I'm in full on ketosis before I start eating coconut oil and shit.


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Heres my cutting diet, as it stands.

> Breakfast

Unflavored whey, water

2 cups milk

Maybe a Quest bar


1/2 cup almonds

> Lunch

Chipotle (brown rice, beans, chicken, hot salsa, corn, guac, lettuce)

> Evening meals

1 cup cottage cheese

2 cups milk

3-4 cups broccoli and or cauliflower

And add whole eggs to fit macros if under. My TDEE-20% is about 3300KCALS, but to be sure I am under this I eat less.



pic related not me obviousky

File: 2d6f53fe3581adb⋯.webm (2.52 MB, 852x480, 71:40, ropeclimb.webm)


> Think he's /fit/

> Cannot climb a rope

I seriously hope none of you is so fat and weak that you cannot climb a rope.

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Why bother with rope when you have surplus helicopters?



Why would someone from Chile say Columbia instead of the proper Colombia? That's fucking retarded.



t. Columbian


>ITT: people who thinks that functional stregth is for niggers



For white people functional strength = intelligence/knowledge

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Hey /fit/ I'm bretty new here so sorry if this shots been done to death. I started getting fit in August of last year. Started at 310 lbs and as of today I weigh ~163 lbs (I don't totally trust my scale and think I'm probably a bit heavier but oh well). Anyways, I've still got a ways to go before I hit my goal weight, however I'm starting so see a lot of excess skin. Is there anything I should/can be doing to promote a bit more tightness to it or will it likely go back on its own time? I'm 24 and female if that has any bearing on results.


plz be in london

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A new study of nearly two million people adds more evidence that moderate amounts of alcohol appear to be healthy for most heart conditions—but not all of them.

The researchers analyzed the link between alcohol consumption and 12 different heart ailments in a large group of U.K. adults. None of the people in the study had cardiovascular disease when the study started.

People who did not drink had an increased risk for eight of the heart ailments, ranging from 12% to 56%, compared to people who drank in moderation. These eight conditions include the most common heart events, such as heart attack, stroke and sudden heart-related death. Non-drinkers had a 33% higher risk of unstable angina—a condition in which the heart doesn't get enough blood flow—and a 56% higher risk of dying unexpectedly from heart disease, compared to people who drank a glass or two of alcohol a day.


So what's /fit/'s alcoholic drink of choice? And are you including enough alcohol in your diet?

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>You need a little bit of the bad stuff in your body to weed out the weak cells in order to keep your body strong.

im no doctorbut this dontt sound right

also im drunk



> In small quantities (we're talking like two beers or two glasses of wine every week) it actually helps keep your liver productive and your cardiovascular system fresh.

No, we're talking like two beers or two glasses of wine every day. That's exactly what the "moderate drinkers" in the study are, and the ones with the lowest incidence of cardiovascular disease.

Also wine has about three times the alcohol content than beer.

> small amounts of poison (alcohol) can be good for your body.

Alcohol is produced by the human body as part of the digestion process. Everything is a poison in large enough quantities, even water.



>Drink liquid estrogen and empty calories to intentionally poison yourself

You go ahead, dude. Alcohol is fucking disgusting.


If you don't like drinking, you're not white.


who let the alahuakbars enter here?

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Reverse motivation.


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>you get hard to muscular women

You're a faggot dude.



I think that's him plus hair and minus clinical depression.


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> working for the secret service at Camp David

> on all sorts of research chemicals

This is why you don't powerlift, kids

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What do you faggots do for cardio


1. Sledgehammer a tire

2. Heavy bag carry

3. Sprints

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This chart is shit.


Elliptical Machine for 60-120 minutes. About 3 times a week. Sometimes 5 if I'm feeling good

I have all the time in the world to get /fit/

I just don't because I'm very specific about when I exercise and living with my parents messes up my exercise time since I work out at home

I always told myself once I got down to a "decent" weight I would start jogging outside or getting a gym membership but doing cardio for the past 2-3 years just made me more insecure. Haha!!

Totally didn't think that would happen. Everyone said the opposite would happen. But I saw my body for the way it was. I…..

I guess I had this image in my head. I thought a "good looking" man was underneath all this fat. Turns out it was just fat. I'm still ugly and look like a little ugly bitch

So it made me just put on more clothes at all times and want to stay inside so nobody can possibly even see me. My parents know something is wrong but I've been good at lying at why I'm in my room all the time. I'm afraid of going outside. But they don't know that.

With every ounce of energy in my body I just wish I wasn't who I am


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I used to be a competitive high school rower. Ask me for tips if you want, I was the best indoor rower (and outdoor, to be honest) that my team had at the time.

It's one of the hardest sports there is. In many ways, some sports are the hardest or most difficult in what they focus upon. I know boxing and fighting are just as hard. Swimming comes close to rowing from what I've heard. Powerlifting is definitely harder than rowing on a daily basis, also. The last set of a 5x5 squat workout is harder than a 2-kilometer rowing test.

Personally, I try to swim everyday. My friend is a (albeit not great) swimmer and so I ask him for tips. I've been trying to become proficient in the freestyle stroke.


mirin the idea of sledgehammering the tire.


this is completely true. I like this graphic. Thanks for making it. Mind if I save it? For a friend, of course…


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burpees are bad because they just kick up dust. when was the last time you saw a competitive burpee league? it dont exist. all the other cardio forms have sports leagues.


they arent strength training, so theyre cardio. in my book.


> They are also a favourite of most special forces and otherwise elite soldiers.

So are guns, not having access to weights, pinning steroids before deployment, and military intelligence.



unless ur a 125lb woman or a nu male there is no reason to run.

you can do Tabata with any other form of cardio, anyways.

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Yo /fit/ what's good. I have quite the dilemna here and it has been distressing to me. I started getting /fit/ early last year and I made good progress. Was good for a few months but then I developed severe carpal tunnel in both of my arms (which hasn't healed one bit because of various reasons.) I also had some mental breakdowns during the summer which really fucked me up for a while until I finally started getting over it a few months ago. I want to be healthy and not feel like shit all the time but it's hard to do that because our family doesn't have much money and they don't know how to buy food (they buy the worst shit you could possibly eat.) I had to quit my job because when your arms are so fragile you'd injure yourself jerking off I couldn't manage well and decided to just focus on school anyway. This means I had no more prospects to buy my own food. I've been bitching at my mother to let me make our grocery lists and she's been leaning that way and I'm tired of being a sack of shit and want to get my life on track legit.

tl;dr Faggy blogpost but I want to get /fit/ but I don't know what kind of exercise routine I should be doing. Lifting or using my arms in general is out of the question. I'm 20 years old, 6'2" and weigh 204 pounds. I need to lose weight and then maintain good eating habits (which I can do if I plan everything.) I'm back at square 1 and don't know what to do with this lifestyle.

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You should get your health care provider to pay you one of these classes where they stimulate your muscles using an electronic impulse.


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>You should get your health care provider to pay you one of these classes where they stimulate your muscles using an electronic impulse.

>implying I can afford healthcare

>implying King-Niggercare was intended for white people




I'm not sure you have carpel tunnel you could have pinched nerves. I had to have surgery for a pinched nerve once around your age. You should look up government programs to help out poor people to afford healthcare. Try to figure out a way to get healthcare. Sounds like whatever your problem is you are probably going to need surgery. The surgery I had for my pinched nerves was not stupid expensive. Maybe like a couple of grand. Yours will probably be about the same. I'm sure you are going to want to fix this problem eventually. And sooner is better then later.


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>not lying like fuck on your applications to make it seem like you are a person in great need without many other options

I haven't filled out a application truthfully since I left high school and it has served me well



Do legs. Squat, you faggot. I currently have the beginnings of injury in arms and shoulders, so I take a break from upper body so as not to make it worse.

I focus 100% on legs now while those other muscle groups get a rest. There is no excuse unless you fuck up your whole body at the same time.

tl;dr go squat.

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Argument Man should make a couple of episodes about lifting. He's mentioned doing it himself a couple of times already, we just have to inspire him do it.


He's a vegetarian, so it's pretty hopeless.

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Word on the street is ‘normal’ Euro foods ~= USA organic due to much stricter quality control. Therefore, considering the cheapest organic whey I can find online (Naked Whey) would net roughly 22 grams of protein per dollar (compare: 64g/$ non-organic milk, 40g/$ non-organic egg whites, 18g/$ organic milk, 24g/$ organic whole eggs), I thought it might be worth looking into ordering overseas.

A brief look (from Scooby's best protein powders pages) the only one I found that ships to America would be this one:


>5kg = £46.74 ($58.33 USD)

>S+H = £38.75 ($48.36)

>Total = $106.69

>24.2g protein in 166 servings = 4017.2 total protein / $106.69 = 37.65g/$

Holy fucking shit.

But I wonder if I’d run into issues like hidden fees buying with a US credit card, or that it might take a month for it to get here. Any fellow freeburgers have experience ordering from the UK (and Europe in general)? Because this looks like one hell of a bargain for pretty-much-organic lean protein!

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Our cows mostly feed on grass and hay. We also give them fodder when they're in the barn so they'll produce more milk and grow bigger. Milk straight from the tank is good shit, though, even better than the whole milk in stores.


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Former dairy worker here.

Organic means absolutely nothing when it comes to livestock. The company (like Horizon) more or less just bought a license to slap the organic label on their food. Kerrygold refuses to get the organic label because it's imported, and it's certainly more organic than organic label butter. You're better off looking for local cow products first, then look for grass fed after locating the local products or if you can't find the local products.

Similarly "cage-free" just means the chicken is left inside a house instead of a cage. "Vegetarian fed" just means they eat mostly corn and soy. Pic related.



That's because raw milk has a shit ton more fat in it than "whole" milk.

Might as well be drinking fucking cream at that point.

tfw raw milk is illegal here unless you spend $50 for a "share of cow" at the one raw milk farm in the entire state.




Yeah, and raw eggs/fried eggs with runny yolks have salmonella, but you eat that shit all the time, don't you, you damned friendless fake-German.

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Which variation of chest flyes will give me the biggest, fullest, most aesthetic pecs?

Also, and even more important, how do I achieve pillar men mode?

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spoiler that shit, I nearly threw up.



I already do bench press, but I want to supplement it with another chest exercise like >>118697 said. Did dips for the last few months, but wanted a little change


>also what the fuck is going on in that pic?

I think it had something to do with steroids


Thanks, I tried them today and liked them



Doing 5/6 workouts shouldn't last you 8 hours.

iirc he took tren



>ywn into Morrowind wood elf mode



If I recall he took a fucking ton of steroids but didn't work out or eat right, and he turned into pic related

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I snapped my shit 7 months ago, and went to the army, and haven't been working out since. Now I found out that I've shoulder tendonitis, and I can't do physiotherapy because I'm in the enrollment to work as firefighter. What exercises can I do at home to relief the pain, /fit/? Also, I'll be hitting the gym next week April, should I focus on my shoulder? And what can I do in the gym to build some strenght and also relief the pain on my shoulders?



Try overhead deadlifts.

Actually the cure for tendonitis is rest

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