Please do not post any nudity.
Health and Fitness
GUIDE TO BULKING UP
<"HOW DO I GAIN MASS ON X BODYPART??"
<"I'M A SKINNY BASTARD AND I WANT TO GET BIGGER."
>etc, etc, etc.
Here's the deal. Follow the steps, and get big.
1. Weigh yourself (in lbs !! - if you're a skinny bastard, bf% is irrelevant)
2. Use these ratios to set up your diet: EAT THIS AMOUNT OF CALORIES EVERY DAY WHETHER YOU LIFT OR NOT
Protein: 1.3-1.5g / # of body weight
Carbs: 2-3g/ # of body weight
Fat .33 - .5g / # of body weight
Notes:
Carb sources: Whole wheat bread, pasta, rice, potatoes, oatmeal, green vegetables, dextrose
Protein: whey powder, eggs, lean meats, fish, skim milk, lowfat cottage cheese
Fat: you'll probably get enough from the meats/eggs you eat, but supplement 1 TABLESPOON of FLAX OIL
3. at least 1/3 of your total daily calories should come in the 3 hour window following your weightlifting workout.
Note: Keep fat intake to a minimum during this time. Whey protein is the desired protein source too due to its fast absorption by the body.
Example:
Immediately post workout.
2 scoops whey
1 serving creatine transport + additional dextrose
1 hour post workout
2 scoops whey
2 potatoes
2 hours post workout
MRP
1 potato
3 hours post workout
regular meal (meats, eggs, etc..)
4. Limit training to 4x a week tops
5. Each body part is trained once a week. The following are the max sets you should be doing a week. per body part.
Chest: no more than 10 work sets
Back: 10 sets
Legs: 10 sets
Bis: 4-6 sets
Tris: 5- 7 sets
Delts: 4-6 sets
Traps: 4 sets
Calves, Abs, Forearms (can be done 2x week - 6-10 sets)
6. Train heavy - if you can do more than 8 reps it's too light, if you can't do 4 reps with good form it's too heavy.
7. No isolation movements. Use heavy, basic, compound movements
Chest: Pressing movements (barbell or dumbbells), Flyes w/ DB
Back: Heavy Rows, T-Bars, Pull Ups, Pulldowns, Deadlifts
Legs: Squats, Leg Press, Stiff Leg Deads, Leg Curls
Bis: Barbell Curls, Alt DB Curls
Tris: Close Grip Bench, Skullcrushers, Tri Pressdowns, Dips
Delts: Military Press, DB Presses, DB Raises
Traps: Barbell/ DB Shrugs, Power Cleans
8. Little if any machine movements.
Chest: no machines
Back: Hammer Machines, and Lat Pulldowns, Seated Rows are OK
Legs: Leg Press, Leg Curl OK
Bis: no machines
Tris: Cable Pressdowns OK
Delts: No machines
Traps: no machines
==
9. Drink lots of water - at least a gallon a day
10. Supplement properly
Vit. C, E, Creatine, Glutamine, and CLA are all you need.
11. Get at least 8 hours of sleep a day
12. ABSOLUTELY NO FVCKING CARDIO
(unless you start getting a visible fat roll.. if this happens, just start cutting from the carb totals - that should keep you lean )
13. Change your routine every 4 weeks, but keep the rep range and exercises constant. Basically, change the order of exercises around to keep the workouts fresh.
14. Buy a little notebook and track your reps and sets.. each week try to do more weight and more reps. Once you hit the 8 reps you know it's time to up the weight.
15. After //8// weeks, TAKE ONE FULL WEEK OFF THE GYM. This will recharge your body and keep you from overtraining.
When you come back to the gym, work for that FIRST WEEK ONLY in the 10-12 rep range to get your body used to the weight again. Then jump into another 8 week cycle using your maxes from the last 8 week cycle as your starting point.
There you have it, now get to work!
>Grand Master of Memory (GMM) is a title previously awarded by the World Memory Sports Council to people who are able to successfully negotiate the following three memory feats:
>Memorise 1,400 random digits in an hour
>Memorise the order of 14 decks of cards in an hour
>Memorise the order of one deck of cards in under 40 seconds
(https://en.wikipedia.org/wiki/Grand_Master_of_Memory)
I would like to get into competitive brain training. Not just for vanity, but for specific cognitive features which might transfer over into general rises in intelligence. I was thinking short term memory, reaction speed, geospatial reasoning. But I don't know too much about this topic yet.
What exercises are actually best? I know dual mback and meditation are both good in their own ways, but that's about it. We can ignore the redditard "science" crap about this being not soyience tested or whatever since we all know that's a crock and people have worked up to really high level scores doing things like this.
Poast your goal fysik or inspo. They can be real or animay or crayon.
I like pic rel, but I wanna be thicker
>Semax – a peptide that enhances neurotrophic factor expression and may improve attention and short‑term memory in some studies.
>Phenylpiracetam – a stimulant‑like racetam that can increase physical stamina and, in limited trials, boost working memory and mental speed, especially under fatigue.
>Dihexa – an experimental peptide that strongly promotes synaptogenesis in animal models; human data are sparse, but it is reported to improve learning capacity in rodents.
Potential combined effects:
> Attention / focus - Noticeable increase in sustained attention, especially during demanding tasks.
> Working memory- Improvement in short‑term recall and manipulation of information.
> Learning & plasticity - Potentially faster acquisition of new skills, but the effect is largely unproven in humans.
> Physical stamina - May allow longer study sessions without fatigue.
sourcing: cosmicnootropic + swisschems
Take an ampakine racetam. Any will do. Phenylpiracetam would be best.
Take Semax. 1% concentration is better but you can be a poorfag and take 0.1%
Take Dihexa. Mix it with DMSO at a low concentration to ensure rapid uptake into the brain.
Massive BDNF and trophic factor boost, massive synaptogenesis boost causing you to form brain connections rapidly, massive increase in brain processing speed due to the racetamic effect. If you mix this in with basic precursors like Alpha-GPC, and a multivitamin which covers brain function or good nutrition, you will has a very sharp brain indeed. I give ten points as the lower level threshold for what would be possible with this combination. Your upper limit is your genetic potential plus the base buff mod of the substances.... which varies on the person.
Racetams must be cycled like you would a steroid. Most people do at most 2-3 days a week before staying off a few. Dihexa can be potentially cancerous and stays in your system for 30 days, so you must precede it by clean living and an attempt to clean out damaged and muatnt cells from your body. Fasting for days would do it. Senolytics like apigenin and quercetin would do it. Running a cancer preventative like Gotu Kola / Tumeric while dosing is a very smart idea. Avoid damaging lifestyle choices like smoking, drinking, exposure to carcinogens etc while going mentat. The more precursors to cell growth you add to this mix, such as HGH raising tonics or cell precursors like PS/omega-3/proteins/amino acids, the better your result will be.
Embrace the megamind. Defeat the normies and the white slavers
are caramel lattes good for you?
I've got myself a barbell and some bumpers. Anyone got a good suggestion for where i can find an oly program?
Also, program thread. Post your programs or suggestions
Henlo frens...
Been on a health kick recently and have lost a decent amount of weight. Only thing is, I've been struggling with building my abs.
Has anyone got an abs routine that JustWerkz™?
Also, any other advice like when is best time to exercise (i.e. morning empty stomach to burn more calories?), do you alternative between upper and lower abs? etc
>inb4 abs in kitchen
Honestly, I don't think diet is an issue for me but feel free to post suggestions anyway
Hey fit! I'm on the way to making myself healthier. Instead of sitting on my ass all day, I've been going on longer and longer walks (I had an issue with a tendon in my foot that I healed by progressive heavy resistance). I thought about a gym membership, but I think it's better to do calisthenics at home rather than jumping into a bunch of things at once. I need to lose weight, but IDK where to begin as far as calisthenics goes. Obviously CICO, go on a diet. No problem, I can maintain keto for months, it's easy, just takes some self control. However, I cannot do even ONE pushup. Last time I went on an exercise bend, I pushed myself way too hard and injured myself. I'm avoiding any injury this time around.
I'd like to move into this slowly so it becomes a habit and not a fad. Do you have any resources on where to start so I don't injure myself? Any advice, tips, etc?
Thank you for your help frens!
please put on this music while reading the thread, it is part of the post but i don't think i can upload audio files
Jeru The Damaja - Ya Playin' Yaself (Instrumental)
https://www.youtube.com/watch?v=6maJ-hct_p4
i fought about using calendar for many years but now that i am using a paper system (that would look like a calendar to the untrained eye) to manage my time, i finally feel the benefits of distributing my time wisely again. i experimented with this before, this is me going back to what i have already experienced and after thinking about it subconsciously for years.
to have a banking account as to make sure that all my money is accounted for while not having a way to wisely use the time feels idiotic. time is the currency. money is not currency, money is the impostor. time needs to be spent more wisely then money. time isn't money, money is the dirty trick invented to make people give up their actual currency.
i was very worried that planning my life more would result in me becoming something i'd hate but i am just amazed at how much i get done in one day. i've had too many days where i would get nothing done.
could be because of the few tweeks i made to the system. i built a custom time planner in LibreOffice and printed out the resulting page 20 times. is nothing but a big empty table that streches across the whole page with the numbers 0 to 23 printed in each line in the middle with space left and right of each hour. papersize is A4. the smaller size A5 was too small, it felt to little room to write something in between the lines.
is there a way to make it better? this system seems pretty good to me. i have a big page BIG PAPER PAGE for every day that i can collect ideas on what to do next and also keep track of what i am actually doing because the mere act of being mindful of it, trains me to value time more.
so what i plan to do goes on the left
what i actually end up doing goes on the right
and then i use colored pens to visualize the stuff i want to be mindful of:
how much i sleep
how much i exercise
little ideas i have throughout the day
what i eat when
what i drink
lol i should track how much i poop. probably 2 times a day.
so i hope you can tell this is not just a calendar, it is a calendar that is also a diary at the same time but in a practical sense, not in a "express your feelings so you can keep them alive for longer so you can milk more depression from them" kind of sense.
i dunno how to explain how good this feels, it is just to have a self-created tool that helps me actually get all the things done i wanted to do. just this mindset of valuing time and treating it like the rare precious resource that it and only it deserves to be.
when i was younger i would eat these self-help audiobooks up though i just listen to them the way others listened to music, barely ever implementing anything i had learnt, just being a passive lifeless consumer of the information. this new paper hybrid calendar feels like i finally have some kind of mental infrastructure that i can build upon as to (at least have the option to) practice goal setting.
i hated the idea of goal setting for a long time but another perspective on it would be to simply value time, treat it like it is everything. compared to how imporant this is, everything else pales. don't worry about how you spend your money before you have taken the time to learn how you spend your time.
what this boils down to in terms of the paper planner is that i INVEST MINUTES into things.
heard some new software i have to look into,
>i spend 5 minutes on it! (╯°□°)╯ ┻━┻
i want to build an appliance because i have gotton so spoiled, the shit i can buy is no longer good enough
>spend 20 minutes on it 💪
Do you lift for:
1) Self
2) Women
Personally I've lifted for women, then realized girls don't even like muscles. I've had the most attention from women when I was rail skinny.
Been lifting for forever. My forearms and biceps are like twigs. This is bad bros, I want them about as thick as the size of my legs. Got to look the part and git fit. My recovery is shit, my gains are shit, when I eat a bunch it goes to my belly and that seems to be it. What the fugg I supposed to do
Will doing creatine make my hair fall off?
>2025
>Not cleaning the cellular crap out of your brain every couple of years with Centrophenoxine
<Anti-Aging and Neuroprotective Properties: Centrophenoxine has been shown to increase the lifespan of rats up to 50%.
<Research shows that centrophenoxine is an aggressive free radical scavenger and powerful antioxidant that protects the brain from age-related deterioration, flushes out toxins, and repairs damaged cells.
<Particularly notable is centrophenoxine’s ability to repair the cellular damage done by the oxidation of fat in cell membranes, which is strongly associated with neurodegeneration and other age-related disorders.
<Centrophenoxine has also been shown to reduce the accumulation of lipofuscin (age pigment) that accumulates progressively in neurons and other cells. Lipofuscin build-up is believed to be related to aging and is associated with many age-related disorders, including Alzheimer’s disease.
https://www.braintropic.com/nootropics/centrophenoxine/
Does anyone have knowledge of how to buy your gains cheaply? Spending bags of money to accomplish gains is no problem, anyone can do that with sarms and peptides with loads of adjacents. Getting to shred without spending your savings on vanity supplements is where it starts to become more of a debate. I'll post my thoughts and then others can weigh in on how they approach this.
Sup boosters I consider worthwhile:
>Zinc, Mag, B-complex (ZMA) for test. Each component is cheap when bought in bulk and separately
>Boron for test. I'm getting it from the borax meme right now but it's also fairly cheap in bulk
>Pregnenolone. Relatively cheap test precursor
>Carnitine L-Tartarate. Increases androgen receptor density allowing raised test to get absorbed.
>Creatine. Everyone knows this one is mandatory and affordable
>Amino acid mixes. There's too many subcomponents here to name, but most reliably boost GH and related function. Argine especially.
>Glucosamine. Not for everyone, but if you do endurance running or rucking it's to protect your joints so I consider this mandatory. Also Cheap
Per bulking I tend to prefer gainer for time efficiency. There are some decent horse feed tier bags you can get online.
This sounds like a big stack and it comes with costs, but in the world of fitness supps there are just so many options and many higher potency ones. You guys have any thoughts? Underground secrets, cheap hacks to save, etc
Here are the minimum standards to earn an 18X contract:
Push Up – 57
Sit Up – 66
2 Mile Run – 14:24
Pull Up – 6
5 Mile Run – 40 minutes
12 Mile Ruck w/55lbs – 3 hours (15 minute mile pace)
---
But in reality, the standards I have been told you should aim to accomplish are:
Push up – 82
Sit up – 82
2 Mile Run - 12 min 30s
Pull Up – 20
Abillity to march 40k multiple times a week w/o rest days
Abillity to do 24 hr ruck march
Abillity to do 20k Land Nav
Multi day sleep deprivation
Anybody else know of cool programs?
Does the weed directly reduce the testosterone, or is it just the associated stoner activities (jacking off, eating garbage and playing vidya)? If I smoke weed while eating well and hitting the gym am I gonna have high test still?
I don't know a thing about these besides parasite pill, etc. There was a good thread on it all that died by accident a few months back, would any anons who are knowledgeable be willing to bake a new one?
After browsing Soyjack and 8kun my T levels were down to 20% of normal. Just got done with a browsing session at Ourchan. HOLY MOLEY my T levels are now 120% of normal levels.
Sooooo 4ching down like a fat clown at a buffet.
Where do/fit/izen go for inspiration
I tried, fell down the stairs. cant be fucked anymore.
Damn...
For all the Wailing about /fit/ not having it's OWN BOARD, it sure is Quiet in here.
I'm just gonna drop this nice little guy from Old, unpozzed 4/pol/
Enjoy!
https://files.catbox.moe/eal4c8.pdf