/fit/ - Fitness » Thread #12239233

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Anonymous !!BvBZJIM+I1V Tue 24 Apr 2012 07:42:00 No.12239233 View View Reply Original Report

Just a monthly remind that for natty lifters, squats, deadlifts, OHP, bench and weighted chinups are ALL YOU FUCKING NEED TO BUILD AN AESTHETIC PHYSIQUE.

Still been doing this fail-safe set of exercises in a 2-3 times-a-week setup, with intermittent fasting and sprints on off days.

This pic was taken 2 years ago following my first ever cut, from 114kg to 88kg...willl post progress pics of that transformation, with current pic updates

cheers

gardlesnacks

Anonymous

Anonymous Tue 24 Apr 2012 11:59:00 No.12242664 Report

Quoted By: >>12242710 >>12242801 >>12242804

Not usually hanging around here, but might aswell post my personal experience so far... and for the record, I still consider this a warm-up phase, since its only been 2-3 months since I started this routine.

So yeah, regarding food first. 95% of time I'm having 2 meals at a day, breakfast (fish+some veggies if I have them 4-5 times a week- canned tuna, herring, sardines, and maybe eggs + skimmed milk or a smoked ham sammich), lunch (usually chicken breasts, potatoes, salmon, veggies, soup, variety of beans and rice), and some fruits (fresh or dried) and nuts in between. Drinking only water and some tea, no coffee, no alcohol, no smoking, not using any multivitamins, roids, supplements, or whatever. EVER.
Regarding my workout routine, I started doing it 5 days a week, but now 6 became habit; so its 3 days cardio on a bike (covering 35-36km on each run), and 3 days working out with weights (squats, bench, legs, pulldowns, dumbbells, the usual). This may sound funny but I'm lifting at around 40kg max (either on dumbbells or bench), and I realize its chicken shit compared to you guys, but I do hope I'll get better in time.

Will continue, have to split.

Anonymous

Anonymous Tue 24 Apr 2012 12:01:00 No.12242672 Report

Quoted By: >>12242801

>>12242634
He's proving my theory more and more.
>>12241771

Anonymous

Anonymous Tue 24 Apr 2012 12:02:00 No.12242684 Report

Quoted By: >>12242732 >>12242801

>>12239233

>chin-ups

ISHYGGDT

better do wide grip pull-ups

Anonymous

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Anonymous Tue 24 Apr 2012 12:04:00 No.12242695 Report

Quoted By: >>12242801

myron OP. Hope to be at your mode by the end of summer.

This is me now, you lift just a little bit more than me in basically everything, though I didn't really have to do much special dieting to get bigger. (but I'm not lean at all right now, and 190lbs.)

Anonymous

View Same Google ImgOps iqdb SauceNAO 11 month.jpg, 1MiB, 4000x1488

Anonymous Tue 24 Apr 2012 12:07:00 No.12242709 Report

Quoted By: >>12242751 >>12242801

SS is a troll routine they said.

brb squatting 120kg and deadlifting 160kg

Anonymous

Anonymous Tue 24 Apr 2012 12:07:00 No.12242710 Report

Quoted By: >>12242801 >>12242804

>>12242664
Continued.

Aside from all this I'm studying economy and finance, so I have to spend like 12 hours a day studying for exams when they come, since it really is that hard nowadays (if you want to actually finish it and achieve something in your life, rather than barking around and doing nothing in the long run). I was weak, without will, hope and thought that I'd never be able to cut down on my meals and start working out to feel and look better, but here I am now.... I'm pretty average in height, around 179 cm, and I think around 1 year ago I weighted around 125 kgs, and think I'm down to 105 atm and decreasing. It might not be much, but you have to understand that I have a pretty busy life and once I finish uni I will be working in a bank or office from 9 to 5, so I'm pretty certain my exercise will go down, but still I hope I can manage my current routine. My main goal was to stabilize blood pressure, cholesterol/sugar levels, slice some weight off, and generally, improve my lifestyle. Right now I'm feeling a thousand times better, I feel as thought I could do anything, my sleep is perfect and I'm having lots of it, my health is exemplary and I don't need to worry about any kinds of diseases or injuries for a long long time (if I keep this up that is).

So yeah I just wanted to share my own routines and would appreciate comments and feedback from you guys, although I think I'm doing this right :D

Anonymous

Anonymous Tue 24 Apr 2012 12:10:00 No.12242732 Report

Quoted By: >>12242737 >>12242801

>>12242684
>wide grip pull ups

People still do those?

Anonymous

Anonymous Tue 24 Apr 2012 12:11:00 No.12242736 Report

Quoted By: >>12242761 >>12242788 >>12242801

http://www.facebook.com/Strongman.Gardy

Anonymous

Anonymous Tue 24 Apr 2012 12:11:00 No.12242737 Report

Quoted By: >>12242801 >>12242893

>>12242732

i suppose you're butthurt and don't have lats?

Anonymous

Anonymous Tue 24 Apr 2012 12:12:00 No.12242744 Report

Quoted By: >>12242801

oi chroiroiroiroiroirs who the fuck stole my "touch my abs" line?

Anonymous

Anonymous Tue 24 Apr 2012 12:12:00 No.12242751 Report

Quoted By: >>12242801 >>12242868

>>12242709
HA HA HA

all you got

big legs and invisible lats
pls take those oranges away from your armpits

OP Tue 24 Apr 2012 12:13:00 No.12242761 Report

Quoted By: >>12242768 >>12242801

>>12242736

*poker face*

Anonymous

Anonymous Tue 24 Apr 2012 12:14:00 No.12242768 Report

Quoted By: >>12242801

>>12242761
feed me ur cum

Anonymous

Anonymous Tue 24 Apr 2012 12:16:00 No.12242788 Report

Quoted By: >>12242797 >>12242801

>>12242736

>tasmania
>incest mother fucker

OP Tue 24 Apr 2012 12:17:00 No.12242797 Report

Quoted By:

>>12242788

>I fuck my relatives

come at me

Anonymous

Anonymous Tue 24 Apr 2012 12:17:00 No.12242801 Report

Quoted By:

>>12240625
>>12240660
>>12241311
>>12241312

http://www.facebook.com/Strongman.Gardy
>>12241321
>>12242359
>>12242369
>>12242373
>>12242414
>>12242416
>>12242445
>>12242455
>>12242495
>>12242511
>>12242574
>>12242610
>>12242618
>>12242631
>>12242634
>>12242664
>>12242672
>>12242684
>>12242695
>>12242709
>>12242710
>>12242732
>>12242736
>>12242737
>>12242744
>>12242751
>>12242761
>>12242768
>>12242788

Anonymous

Anonymous Tue 24 Apr 2012 12:18:00 No.12242804 Report

Quoted By:

>>12242664
>>12242710

And just to clarify some things I forgot to mention:

1hour of cardio, 3 days a week (35-36km average)
bench/squats/dumbbells/pulldowns/reps/usual 3 times a week, usually consisting of 3x10 or 3x15, if I can make it.
Also there's warm up before every weight lifting routine, + I tend to do 3x15 crunches everyday before bed.

And regarding food, its 4-5 days fish for breakfast, and the rest 2 or 3 days its either smoked ham sammich or eggs + milk, maybe oats. Lunch is different every day, just switching cooked/steamed/fried stuff each day, so that I don't get too much fat or just eating the same thing 2 or 3 days straight.

Anonymous

Anonymous Tue 24 Apr 2012 12:18:00 No.12242805 Report

Quoted By: >>12242832

>>12239874
OP do you use a belt and chalk when squatting or deadlifting?
i've got a 200kg 1rm DL raw and was wondering if i should start wearing a belt?

kilohalo5 !imBmmjg9K.

kilohalo5 !imBmmjg9K. Tue 24 Apr 2012 12:20:00 No.12242828 Report

Quoted By:

>>12239233
I always keep your image with the gay circles on my desktop.

Anonymous

Anonymous Tue 24 Apr 2012 12:20:00 No.12242831 Report

Quoted By:

Just dropping into this thread to say that I too have gotten strength gains while losing bf eating one huge meal a day. But it takes a while to adapt, at first I was doing the 16/8 method and I was counting minutes until I could eat again. Now I can go 30h without eating(although I almost never do it) and not feel a thing. I'm 5´10 177lbs with veins on my adonis belt and I can see striations on my whole back.

OP Tue 24 Apr 2012 12:21:00 No.12242832 Report

Quoted By: >>12242849 >>12242871

>>12242805

With squats, anything about 180kg, I wear a belt

with deadlifts, I use chalk at anything about 170kg... I don't use a belt until I hit about 210-220kg mark for reps...

But anything below 210-220kg on deadlift, I don't wear a belt

Anonymous

Anonymous Tue 24 Apr 2012 12:22:00 No.12242844 Report

Quoted By: >>12242878

2 more requests needed! Archive people!

Anonymous

Anonymous Tue 24 Apr 2012 12:23:00 No.12242848 Report

Quoted By: >>12242858 >>12242862 >>12242870 >>12242900

>>12239516
Absolute bullshit motherfucker. So your expecting us all to believe you achieved your physique
>Naturally
>Eating 1 meal a day
>STRENGTH training FFS (not hypertrophy)
>Using IF
>Squatting

From your leg picture son, the only leg training you do is light leg press. Next troll.

OP Tue 24 Apr 2012 12:23:00 No.12242849 Report

Quoted By:

>>12242832

Above***

Why the fuck do I keep typing "about?"

Anonymous

Anonymous Tue 24 Apr 2012 12:24:00 No.12242858 Report

Quoted By:

>>12242848
yes
ive been to the gym with him

Anonymous

Anonymous Tue 24 Apr 2012 12:25:00 No.12242862 Report

Quoted By:

>>12242848
How about you post your pic and show the results of your superior doctrine?

Anonymous

Anonymous Tue 24 Apr 2012 12:26:00 No.12242868 Report

Quoted By:

>>12242751

Do you even bulk?
Do you even English?

OP Tue 24 Apr 2012 12:26:00 No.12242870 Report

Quoted By:

>>12242848

So by your logic

>The only way to achieve anything naturally is to copy conventional-only methods, over-train in the RPT format, neglect optimal fat-burning windows (fasting)

...Right.

So when people document their success with unconventional methods, it's immediately bullshit.

Your only basis for that is this is an anonymous forum.

Anonymous

Anonymous Tue 24 Apr 2012 12:26:00 No.12242871 Report

Quoted By:

>>12242832
ok cool, thanks. i squat 165kg raw, don't think i'll start using a belt for a while, started cutting now anyway.
i definitely need to get some chalk, especially for dumbbell rows. i use 65kg dumbbells for like 8 reps, and my grip keeps failing before my fucking back. chalk or straps, not sure.

Anonymous

Anonymous Tue 24 Apr 2012 12:27:00 No.12242878 Report

Quoted By: >>12242886

>>12242844
how do you archive?

Anonymous

Anonymous Tue 24 Apr 2012 12:29:00 No.12242886 Report

Quoted By:

>>12242878
http://chanarchive.org/request_votes

Anonymous

View Same Google ImgOps iqdb SauceNAO Untitled.png, 10KiB, 534x318

Anonymous Tue 24 Apr 2012 12:30:00 No.12242889 Report

Quoted By: >>12242912 >>12242944 >>12242973

And... sent.

Also, this is proof that you can be ripped but still eng up with a pigdog ugly girlfriend.

Anonymous

Anonymous Tue 24 Apr 2012 12:30:00 No.12242893 Report

Quoted By:

>>12242737
I suppose you don't have lats but big teres majors because you can't adduct your humerus efficiently with wide grip fag ups.

Anonymous

Anonymous Tue 24 Apr 2012 12:30:00 No.12242895 Report

Quoted By: >>12242944

Link to his uggo gf's profile:

https://www.facebook.com/caitlinwalker1

Anonymous

Anonymous Tue 24 Apr 2012 12:31:00 No.12242900 Report

Quoted By: >>12242922 >>12242944

>>12242848
Yea, I agree with this guy. I called out OP earlier on his roids but he will deny all fucking day. That's the thing about all these fitness people, it's impossible to prove they use roids. Even fucking Ronnie Coleman has never tested positive.

Also OP, I'm not buying your pathetic attempt at denying roid usage by showing "relaxed" pictures. The pictures you posted early in the thread are after/during roids, and the two pics you posted near the end are pre-roids. Just sayian.

Anonymous

Anonymous Tue 24 Apr 2012 12:34:00 No.12242909 Report

Quoted By:

do you even lift

OP Tue 24 Apr 2012 12:35:00 No.12242912 Report

Quoted By:

>>12242889

lol

no fucks given.

You should spam her page or something, that'd be funny as fuck.

Seriously, do it. We thrive on this shit.

enjoy forever alone

Anonymous

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Anonymous Tue 24 Apr 2012 12:35:00 No.12242914 Report

Quoted By: >>12242919 >>12242944

I mean, look at this girl. This is what OP comes home to each night.

No wonder he's so pissed off at life.

Anonymous

Anonymous Tue 24 Apr 2012 12:36:00 No.12242919 Report

Quoted By:

>>12242914

5/10 tops lol

OP Tue 24 Apr 2012 12:37:00 No.12242922 Report

Quoted By:

>>12242900

Hahaha

Anonymous

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Anonymous Tue 24 Apr 2012 12:37:00 No.12242928 Report

Quoted By: >>12242944

OP needs to fucking admit to his roid use.
You live in australia for fucksakes, i'm not saying it's beyond easy to get roids INTO australia, but now that the fucking little "aesthetic crew" is trending, kids are roiding way too early.

Anonymous

Anonymous Tue 24 Apr 2012 12:40:00 No.12242934 Report

Quoted By:

OP looks like shit without the heavy lighting lmao, also probably under 6'0.

Anonymous

Anonymous Tue 24 Apr 2012 12:41:00 No.12242940 Report

Quoted By:

>>12239919
300 grams of carbs is just 1200 kcal

Anyone on a bulk could easily eat that much

Anonymous

Anonymous Tue 24 Apr 2012 12:42:00 No.12242944 Report

Quoted By: >>12242957 >>12242971

>>12242889
>>12242895
>>12242900
>>12242914
>>12242928

...Sigh you are what make this board shit.

Anonymous

Anonymous Tue 24 Apr 2012 12:48:00 No.12242955 Report

Quoted By:

ITT: /b/

Good job OP, you truly are an inspiration to people who actually lift weights and try to become stronger, better looking and awesome

Anonymous

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Anonymous Tue 24 Apr 2012 12:48:00 No.12242957 Report

Quoted By:

>>12242944
Check out mines.

Anonymous

Anonymous Tue 24 Apr 2012 12:50:00 No.12242968 Report

Quoted By:

LOL AT ALL THE HATERS SAYIN U CANT LOOK LIKE THIS NATTY...IM NATTY AND LOOK WAY BETTER THAN THIS LMAO AT ALL U LAMES

OP Tue 24 Apr 2012 12:50:00 No.12242971 Report

Quoted By: >>12242980

>>12242944

Yep

I'm deleting this thread now.

Thanks to people who thought it'd be amusing to start spamming my partner's facebook and mine.

Cheers guys, for keeping up the 4chan motif.

Anonymous

Anonymous Tue 24 Apr 2012 12:51:00 No.12242973 Report

Quoted By:

>>12242889
oh god the fucking white knight-ness in this post
it hurts...

Anonymous

Anonymous Tue 24 Apr 2012 12:52:00 No.12242980 Report

Quoted By:

>>12242971
Sorry about that

Summer and all, this place gets full of /b/ spawn

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