Fitness - muscle and fitness, fitness plan, fitness workouts. Fitness - muscle and fitness, fitness plan, fitness workouts.. This board will go a little like this: 1. Person asks how to get bigger (muscle), or how to lose weight (fat) 2. Somewhat informed person tells them. 3. They tr
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Fitness - muscle and fitness, fitness plan,...



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User avatar #17422 - marinepenguin (2 hours ago) [-]
I STILL haven't managed to get a hold of a recruiter, building was empty, won't answer the phones. Emailed the website even and I should have gotten something today like a call. I'm going to go back to the building again tomorrow.

But after doing a lot of researching just to keep my knowledge up, I realized that during basic I won't be doing any kind of barbell training. Just pushups, pullups, situps, and running. I've heard a lot of stories of guys losing 30-40 pounds in 8 1/2 weeks, although these guys had a lot more fat and less muscle then me. I do have a bit of fat I could spare, but I'd rather not lose 20 pounds of muscle while I'm in basic. Anyone know anything about this? It's not a dealbreaker for me, since there is a nice gym while in Tech school, but it'll be annoying if I'll have to work to regain 15-20lbs of muscle all over again. Lost gains are easier to get back then new gains, but still.
User avatar #17423 to #17422 - scoobydoobydo ONLINE (47 minutes ago) [-]
Would make sense that you would loose muscle since it is just a bunch of intense cardio. Compare a professional sprinter to a marathon runner. The sprinter has lots of muscle for a quick burst of speed while the marathon runner is skin and bones.
User avatar #17424 to #17423 - marinepenguin (31 minutes ago) [-]
I'm aware of that, I've posted about that correlation a few times but many people disagreed with it. But these are 2-3 mile runs in the morning followed by PT. So it isn't real long distance. It's just every other day on top of no gym time and not as much food as I need for 8 weeks.
User avatar #17418 - studbeefpile (4 hours ago) [-]
I'm rebuilding my squat pretty much from scratch. My previous best was 365 w/ wraps, and iffy depth, and after a major injury only ended up hitting a 300 squat in competition last month. So, I've decided to start over.

I've been doing nothing but pretty high rep pause squats (sets of ~12), and the plan is to continue doing that, adding 5 to 10 lbs per workout.

Would any of you guys be interested in me documenting that at all? Going over ways I'm building strength out of the hole, stretches, etc?
User avatar #17419 to #17418 - marinepenguin (4 hours ago) [-]
I'd follow it. And box squats are great for explosiveness out of the bottom of the squat, since it takes out the stretch from the posterior chain and forces you to go from a standstill.
User avatar #17420 to #17419 - studbeefpile (2 hours ago) [-]
I don't have access to equipment to do good low box squats, however, I do use a decent length pause at the bottom to completely get rid of the stretch reflex.

I actually used to do a lot of high box squats off my bench before I decided to compete. At one point I was maxing at around 530, so my lockout is strong as fuck, but I suck out of the hole. My plan right now is to do my working sets with ~2 count pauses, and throw in some relatively heavy singles with ~5 count pauses to really build up that weakness. What do you think?
User avatar #17421 to #17420 - marinepenguin (2 hours ago) [-]
Hmm, well if you aren't doing the box squats around the time you are at the bottom of your regular squat then you aren't really strengthening the right area of the lift, although it would be better then nothing. You don't have a bench that can decline a little bit? That is what I used when I had nothing else.

And as for the timed pauses, I've never heard of doing it for more then a 2 count, mainly because the stretch reflex stops the second you put your weight on the box, so waiting any longer won't necessarily strengthen it further. At least as far as I would know, I'd have to do some research to be sure. Otherwise it sounds pretty solid.
#17413 - anonymous (5 hours ago) [-]
"At the end of the day bro, you gotta listen to this..
if you're a fucking shredded sick cunt... you can have anything bro.

In life, if you want to be noticed, you gotta be a ripped cunt, you gotta be a shredded cunt, you gotta go gym, you gotta fuck bitches, you got to not give a fuck

because thats what we do bro, thats what the zyzz cunts do."

What are you sad cunts doing on funnyjunk? Get off your ass and go lift. Walk in zyzz shoes and become the zyzz. Because each and everyone of you have a bit of zyzz inside them.
User avatar #17415 to #17413 - marinepenguin (5 hours ago) [-]
Honestly from what I've read about zyzz he seems like a tool, too focused on the supercial. Yeah he's ripped and shredded, but there more to life then that, and there is way more to learn from the lifting game then just how to look good naked.
User avatar #17416 to #17415 - marinepenguin (5 hours ago) [-]
superficial* His hard work is to be respected though, I just didn't like his personality.
User avatar #17417 to #17416 - tsoper (4 hours ago) [-]
People worship because he was a god of aesthetics.

The zyzz legacy inspired so many people to pick the weights, I know i for one did because of him. Even when the actual person died, zyzz still remained alive. It gives us purpose to getting shredded.

Reason he died was because he had heart problems as a kid. Mix that with the legal steroids and alcohol/drugs he was using, no surprise he got a heart attack.

But in the end, he lived more in his short life than we will ever live in ours.
User avatar #17414 to #17413 - derpityhurr (5 hours ago) [-]
thank you based zyzz
User avatar #17412 - mondominiman ONLINE (7 hours ago) [-]
I think my hip may be messed up or just tight muscles I don't know. Whenever I try to do hip crossovers or reverse curls my left leg can't go as far back as my right. I tried to push it this morning but just hurt myself doing so. Is it a physical problem or something small I could work on?
#17410 - anonymous (8 hours ago) [-]
I'm really disappointed at myself, I planned on running a mile today but after less than a quarter mile i gave up and felt like throwing up and I walked most of the way back even after i told myself last night that i wouldn't give up. There's no way ill be able to run a mile in 8:30 minutes for the army and I've already enlisted
User avatar #17411 to #17410 - derpityhurr (7 hours ago) [-]
Work on your endurance first, then your speed
try to run maybe 2 miles at a comfortable pace for a while
User avatar #17406 - connorjay (10 hours ago) [-]
I am always hungry.
What can I snack on that isn't terrible.
I've just given up all shit food again, so need some alternatives that aren't as horrid as shit like biscuits and popcorn
User avatar #17409 to #17406 - thisismyhandle (9 hours ago) [-]
Nuts, (string) cheese, meat, peanut butter (especially with celery, bananas, apples), any fruits/veggies that you like, hot sauce (to add flavor to anything), salads with meat
User avatar #17408 to #17406 - marinepenguin (9 hours ago) [-]
Nuts bruh. Also, eat more meats and bigger meals.
User avatar #17402 - alicorn (21 hours ago) [-]
Tfw I can't lift anymore

Now what'll I do with my life
User avatar #17407 to #17402 - marinepenguin (9 hours ago) [-]
Lift anyways.
User avatar #17405 to #17402 - connorjay (10 hours ago) [-]
Why not?
User avatar #17399 - unncommon ONLINE (09/01/2014) [-]
It's getting to the point where I'm doing oly lifting + power lifting 35 - 40 minutes a day 5x out of the week then coming home and doing TRX for 25 - 35 minutes 4x out of the week.
I'm probably not going to be able to maintain that momentum when we're doing triples, doubles, and singles.
I've made it a point to try to male it where every time that i lay down at night in both mentally and physically exhausted.
9 classes a day, two work outs, hopefully soon a job as well. If not then oh well, I'm signing my contact soon enough.
User avatar #17400 to #17399 - marinepenguin (09/02/2014) [-]
Don't overtrain man, it could set you back.
User avatar #17377 - marinepenguin (09/01/2014) [-]
That feel when finding my state playoff football jersey, and my Senior 7 on 7 cutoff jersey.

I miss playing football guys.

Nothing beats small town football.
User avatar #17403 to #17377 - badgerbaiting (13 hours ago) [-]
I know that feel man. After a year off rugby due to injuries, weather and other bullshit I got to play with my best bud again and we tore up. Fucking glorious feel.
User avatar #17385 to #17377 - leobaloy (09/01/2014) [-]
I miss playing soccer
tfw when I could have been in at least in minor league team had I kept playing

That's cool that you got to keep your jerseys, then again so did my high school football team. Even though they sucked total cock.

>Soccer wins 15-1 for the district
>no jerseys with our names on the back
>football goes 7-9
>get custom jerseys that they get to keep

the bias is too real
User avatar #17389 to #17385 - marinepenguin (09/01/2014) [-]
Soccer is just a lot more popular in the US, my town doesn't even have a soccer team. Football triumphs over everything here, followed by basketball and baseball.
User avatar #17390 to #17389 - leobaloy (09/01/2014) [-]
I'm pretty sure you meant to say that FOOTBALL is a lot more popular in the US.

It just sucks though, we were actually good and got nothing out of it.
User avatar #17392 to #17390 - marinepenguin (09/01/2014) [-]
Yeah that is what I meant, my mistake.

And that's just how it is, certain schools just have a certain bias towards certain sports. My track team was pretty good and we had shit for equipment. But my school was also pretty poor and the football team has it's own club that it uses for finances. And they raise a shit ton of money all the time.
User avatar #17395 to #17392 - leobaloy (09/01/2014) [-]
My high school was rolling in money, so it had no excuse in that department.

I just never understood why my high school was big on football
when it was literally our worst team in the entire school

Our tennis was good, our basketball made it to state finals, girls basketball made it to like top 8 in the state, and so on.
User avatar #17397 to #17395 - marinepenguin (09/01/2014) [-]
Maybe they thought that new equipment would make the team better. The fuck if I know. School boards man, most of the shit they do doesn't make sense.
User avatar #17398 to #17397 - leobaloy (09/01/2014) [-]
QB sucked, coach sucked, defense was pretty solid, they' didn't get btfo by like 20+ points because of them, but if offense can't score its pointless pun not intended
money can't fix that, but yea, fuck school boards. Half of the year we had to practice on the cement, cuz the football teams took up all the fields
User avatar #17380 to #17377 - thelegendneverdies (09/01/2014) [-]
awwww they let you keep your jerseys? my school buys new ones each year but they still dont let us keep old.
User avatar #17381 to #17380 - marinepenguin (09/01/2014) [-]
No we didn't always get to keep them, it's just that it's a tradition on my team that if you make it to the playoffs you got custom jerseys with your names on them to wear for playoff games. So we got to keep those after our senior years.

And that's pretty lucky, we have the same ones for 5 or 6 years before we get new ones.
User avatar #17382 to #17381 - thelegendneverdies (09/01/2014) [-]
Ah. Making playoffs isn't a big deal for our school since its either (at least for senior team, i think its called varsity in the states)
a) be in div 1 and get raped by some of the best schools in Canada
b) be in div 2/3, make div 2 playoffs and clean up
Fun times. It sucks that we're gonna be in div 1 for my senior year because we have no hope in hell because our best runningback switched schools this year and our best line player is switching in his senior year
User avatar #17383 to #17382 - marinepenguin (09/01/2014) [-]
Our school is one of the better ones in the area usually, so it isn't a huge deal either. But the furthest our school had gone was the second round of the playoffs in 2006. So when my class got to the 3rd round in 2012 it was this huge deal.

We go by a different ranking here in the Midwest. Schools range from 1A to 8A, with 1A being below 220 kids in a school. My school was 1A.
User avatar #17375 - marinepenguin (09/01/2014) [-]
I've had lower back issues for a few months now, mainly because I abused deadlifts when I had my shoulders too far forward, putting much more pressure on my lower spine. On top of that I've always had issues trying to do barbell rows.

Today I began to get down the correct form for the deadlift, shoulders behind the bar, pulling backwards from my heels. And I implemented Kroc rows to replace barbell rows, I've read up on them for months and only after one day of using them I absolutely love them.
User avatar #17376 to #17375 - scoobydoobydo ONLINE (09/01/2014) [-]
I started Kroc rows like a week ago to. Gets a nice lat stretch at the bottom of the rep. I like them.
#17367 - anonymous (09/01/2014) [-]
How much protein day I need in a day and what should I eat to obtain that amount? I'm 135 lbs and I work out every other day by doing weight lifting (full body), body weight exercises like pull ups and push ups, ab ripper x, and box with a heavy bag for at least 5 rounds.
User avatar #17374 to #17367 - marinepenguin (09/01/2014) [-]
You should eat the your weight in grams of protein. I weigh 190ish pounds so I have around 200 grams of protein a day.
User avatar #17373 to #17367 - scoobydoobydo ONLINE (09/01/2014) [-]
You should get 95-135 grams of protein. I got that by doing 135 multipled by .7 and then 135 times1.0 so .7 to 1 gram per pound of bodyweight.
#17378 to #17373 - anonymous (09/01/2014) [-]
Any tips on how to consume that much protein? I can usually only get down 56 g of protein from protein powder before I feel full, so how do I get the remaining 39 to 79 grams?
User avatar #17379 to #17378 - scoobydoobydo ONLINE (09/01/2014) [-]
4 oz of chicken has 22g of protein. Eggs for breakfast is also a good start.
User avatar #17368 to #17367 - donnybergerstory (09/01/2014) [-]
how old are you?
#17372 to #17368 - anonymous (09/01/2014) [-]
I'll be 19 in December. I'm a male, but I'm 5' 6" which would explain the lower weight.
User avatar #17384 to #17372 - marinepenguin (09/01/2014) [-]
Manlet status.
#17386 to #17384 - anonymous (09/01/2014) [-]
It doesn't really bother me as long as I'm proportional.
User avatar #17388 to #17386 - marinepenguin (09/01/2014) [-]
I'm just joking with ya. At you height you'll have it pretty easy to build muscle and looked ripped.
#17393 to #17388 - anonymous (09/01/2014) [-]
I started 2 years ago at 180 lbs at the same height, made it down to 126 lbs in about 6 months, put on some muscle, but I've been stuck at ~12% body fat for about 3 months. Any ideas on how to burn off more?
User avatar #17396 to #17393 - marinepenguin (09/01/2014) [-]
Well to get lower you should be lifting weights 3 days a week to retain muscle mass, and then doing some kind of exercise like walking or sprints. All while having a caloric deficit of around 200 calories.

Although at 12% body fat you should look pretty shredded. If I were you I'd focus on building muscle, no use being under 10% body fat if you don't have any muscle to show off.
User avatar #17387 to #17386 - leobaloy (09/01/2014) [-]
Do you box?

At 5'6 135lbs you're at like lightweight range, maybe featherweight
#17391 to #17387 - anonymous (09/01/2014) [-]
Since I'm a full-time college student, I don't have time to do "real boxing." I do spar with friends, but since I'm a lightweight, there's nobody that I know that's in the same weight class.
User avatar #17394 to #17391 - leobaloy (09/01/2014) [-]
I would box with you anon

I'm 5'11, and I'm currently at 145 lbs, I can easily drop to 140
inb4 hungry skeleton
User avatar #17364 - geothermal ONLINE (09/01/2014) [-]
Ok, so i've changed my "healthy" breakfast.

1 Everything Bagel with Pesto Sauce
1 Tall Glass of Foxtrot herbal tea (not the shitty boxed stuff from a grocery store, specialty store quality shit from Adagio)
2oz Thick Slice of plain Ham, cooked in a pan w/o oil

Rate /10?
User avatar #17365 to #17364 - scoobydoobydo ONLINE (09/01/2014) [-]
A teaspoon of oil has about 14g of fat. Buy non stick spray.
User avatar #17366 to #17365 - geothermal ONLINE (09/01/2014) [-]
w/o = without

i have teflon pans, i just throw the ham on it while its hot
User avatar #17371 to #17366 - scoobydoobydo ONLINE (09/01/2014) [-]
Oops my bad. Read it as with.
User avatar #17361 - connorjay (08/31/2014) [-]
So whats the difference between Whey protein and soy protein?
I use whey, but my friend is trying to get me to start on Soy

also, if anyone needs protein and a new site, or likes MP, use my referral link perhaps?
#17401 to #17361 - dadadadavis (22 hours ago) [-]
soy makes me bloat. but donny is correct
User avatar #17369 to #17361 - donnybergerstory (09/01/2014) [-]
I believe Whey comes from milk, and Soy comes from soy. Thats the main difference. So like a lactose intolerant person wouldn't drink dairy milk and drink soy milk, they'd do the same with protein.
User avatar #17404 to #17369 - connorjay (12 hours ago) [-]
So why is Soy so much cheaper?
User avatar #17359 - vetis ONLINE (08/31/2014) [-]
So exercise and dieting got me rather far. I've got nice toned arms and legs, but my stomach refuses to do much. I'd run as suggested but I'm in a new city and it's a bit big so I'm concerned about that. Anyway, is there any weight loss snacks / drinks / pills that actually work? Just gotta get rid of this layer on my belly.
User avatar #17360 to #17359 - thisismyhandle (08/31/2014) [-]
Just keep going. Pretty much everybody who has to lose fat at some point (including myself) has at least one stubborn spot, and for a lot of guys it's the belly. You said you have been making progress, so I would advise to just continue doing whatever it is you're doing for now.

You have to realize that it becomes harder to burn fat as your supply gets lower and lower. That's why the people on shows like The Biggest Loser can drop over a hundred pounds of fat in a few months. They won't continue to lose fat at such an astonishing rate if they continue to do so until they reach a healthy body fat percentage.

Just for an example, say it took you 6 months to go from 18% body fat to 12%, it might take you another 6 months to get down to 9% (I'm not saying this is exactly how it works, but I think you get my point).
User avatar #17362 to #17360 - vetis ONLINE (08/31/2014) [-]
That's very inspiring, thank you. I was hoping there was a quicker method but if it was easy, then there'd be less fat people, yeah? Lol. Fair enough!
User avatar #17357 - aherorising (08/31/2014) [-]
so, I'm working on getting more fit, and intend to focus on the physical aspect and how it looks, rather than raw power. I feel I cannot realistically afford spending time on keeping track of some diet. But what are some tips on working out and eating healthy in general?

I work out 2-3 times a week, which consists of simple excercises (mostly on machines) and jogging on the ' stepper' or cardio whatever its called. Any changes in food intake which are worth the effort, or danger foods I should avoid?
User avatar #17358 to #17357 - lolpandas (08/31/2014) [-]
If you want the physique you'll have to understand that it is a longer and somewhat stricter process than work on strength. If yoy want to get stronger, you eat and lift heavy. Not much is required but heavy compound movements and you can get away with a mediocre diet. For the look and aesthetics, you will need to devote some attention to diet and spend a lot more time learning how to lift than just touch and go on a few machines. It's definitely more consuming and detail oriented than strength training. Gains are made in the kitchen.

If I were you I'd spend at least a few months building a strength foundation, then gradually fix your diet so it becomes habit and not a chore, then start your physique routine.
#17354 - anonymous (08/30/2014) [-]
That guy at the gym with bad back acne, but wears low-cut tanktops anyway.
User avatar #17349 - nigeltheoutlaw (08/30/2014) [-]
So I am trying to lose some fat for the first time in my life, and I am not entirely sure how to go about it. Since I have a pretty active lifestyle (biking everywhere and hiking at high altitudes) and work out 4-6 times a week, I am just eating my BMR calories and letting anything extra do its things so that I can still get enough protein and not feel too hungry. However, I am wondering if I should add in a cheat day where I eat all the calories for the day, or even more? I am seeing conflicting things on the internet, and am not sure what I should do. Thanks ahead of time for your help.
User avatar #17363 to #17349 - lolpandas (08/31/2014) [-]
A big cheat day might set you back a tad but if it keeps you from falling off your diet, go for it, but it's not necessary.
User avatar #17351 to #17349 - marinepenguin (08/30/2014) [-]
If you are trying to lose weight, there shouldn't be any cheat days. You can go without sweets for a couple months, it wouldn't be that difficult.
User avatar #17352 to #17351 - nigeltheoutlaw (08/30/2014) [-]
I don't really eat sweets or junk food; cheat days for me would just be days where I eat my maintenance amount of calories for that day, as opposed to just my BMR.
User avatar #17356 to #17352 - marinepenguin (08/31/2014) [-]
Well if you are trying to lose weight you shouldn't eat your maintenance amount of food, you should aim for 200-300 calories below that along with exercising. Depending on how much fat you have, you should lose a couple pounds a months to a pound or two a week.
User avatar #17346 - scoobydoobydo ONLINE (08/30/2014) [-]
Was hanging out with a girl after a football after party and she said I looked so different (freshman to senior year). I asked how and she flexed lol. I don't lift for girls but it still feels good man when people notice that you spend countless hours working for something. Das it mane.
User avatar #17350 to #17346 - marinepenguin (08/30/2014) [-]
I've been asked if I was on steroids recently. Pretty ridiculous but it does feel good.
User avatar #17353 to #17350 - scoobydoobydo ONLINE (08/30/2014) [-]
Yeah I'm not at that point yet I'd say lol
User avatar #17355 to #17353 - marinepenguin (08/31/2014) [-]
Me neither haha, but people who don't lift don't know any better.
User avatar #17347 to #17346 - leobaloy (08/30/2014) [-]
>Girl says you look different
>You ask how
>SHE flexes

I know what you meant, I just thought its funnier this way
User avatar #17348 to #17347 - scoobydoobydo ONLINE (08/30/2014) [-]
As in saying I looked flexed I guess
#17344 - anonymous (08/30/2014) [-]
How to give me a hard-on in 5 easy steps (Girls Only!)
1) go commando
2) wear booty shorts
3) "rip" them conveniently over you dampened cunt hole
4) wear a small, white shirt that's tight on you without a bra under it
5) send your pics to either or post on

I can't wait to see your pics.
User avatar #17345 to #17344 - scoobydoobydo ONLINE (08/30/2014) [-]
Jeff pls go
User avatar #17341 - residentevilfan (08/30/2014) [-]
What's this whole thing about gains and cardio also the best way to lose moobs
User avatar #17343 to #17341 - sugoi (08/30/2014) [-]
Gains are gains.
Cardio helps lose fat.
Best is Cardio refer to above and dieting. Fastest is knife.
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