File :-(, x, )
Anonymous
>>159030here, posting bikini pics as promised.

As you can see, I need help. In the past month and a half, I've lost 10 lbs just by changing what I eat. Nothing that drastic, just not eating shit all the time anymore and paying attention to my body, quitting when I'm full, etc.

But I apparently look like I weight 170 lbs, so I need a little guidance.

So, /fit/, I'm asking you for help: GIVE ME A ROUTINE. Seriously. After lurking this place for a while, I've realized that I don't know the first thing about weight loss/toning up/whatever. I have no idea what I'm doing. Tell me exactly what to do. Running? Weightlifting? SQUATZ? How much of what? Reps? Sets? Any advice at all would help. I just want to look good.

STATZ:
Height - 5'5"
Weight - 137 lbs
Bust - 36"
Waist - 29"
Hips - 40"
Thighs - 23"
Comment too long. Clickhereto view the full text.
>> Anonymous
Fuck yeah! I'd totally hit that.
>> Anonymous
I'd say do some situps from time to time, and you're good to go.
>> Anonymous
*fap fap fap*
>> Anonymous
hot enough
>> Anonymous
Show your face though.
>> Anonymous
sit ups/crunches and lose a few pounds, like less than 10, more than 5
>> Anonymous
In during single losers fawning over one anonymous skank.

Go outside.
>> Anonymous
Conventional strength training and HIIT or cardio.

If you don't know where to start, find Starting Strength to learn the lifts and use that routine to build a foundation.
>> OP
Ok what? This isn't funny or cute, I want advice.

You guys are weird and have lowlowlowlowlow standards.

I actually have a situp routine that I do almost every day (been doing it for a few weeks now):
25 crunches
25 leglifts
25 bicycles
repeat 3x

any good?
>> Anonymous
Clicked the thumbnail 'cus I thought you had an afro.

Now I'm disappointed.
>> OP
>>160813
Ty, helpful reply is helpful.

Except I don't really know much about ~conventional strength training~ but I'll definitely check out this "Starting Strength" thing you mentioned. Google should do the trick.
>> Anonymous
OP we're trying to say you look ok the way you are. Loose 5-10lbs at the most, but i'd take you just the way you are :3
>> Anonymous
http://rapidshare.com/files/95101201/starting_strength.pdf
>> OP
>>160819
Blowing you forever, ty.

You guys are really nice and everything, but I totally don't get it. I'm shooting to lose like 20 lbs. I swear I'm not fishing for compliments.
>> Anonymous
>>160798
how do we know that it's really you in that picture?
>> Anonymous
>>160821
Fuck off, attention whore. You don't post a photo of yourself half-naked on a site full of desperate, underage nerds and then say you're not fishing for compliments.
>> Anonymous
here is how i lost 30 lbs

M W F - weigth training 12 reps 3X for each of the following muscles:
calfs - machine calf press
hamstrings - machine curl
quads - dead lifts
glutes - machine back kick
abs - 75 reps in a swiss ball
lower back - hanging foward to extension
lats - machine lat pull down
chest - bench press 1 set horizontal, 1 set inclined, 1 set decline
triceps - machine
biceps - dumbbells
delts - dumbbells or machine
2 mile run on tread mill or outside

Tu Th St - 5 to 7 mile run out side

Sun - nothing, ate whatever i wanted

with the weights i did not use anything that was a struggle to just get up, but my heart was pumping and i broke a sweat everytime, with the runs, i have a heart rate monitor and kept my HR between 160 and 170

no red meat, no sugar, no booze, no pot, no cigs
multi vitiam and b+ every morning, the only thing i would drink is water, coffee, or tea. must say no to sodas, it is fucking sugar water

hope this helps
>> Anonymous
God damnit i need to get laid :(
>> Anonymous
>>160803
>>160806

"LOL WOW IVE NEVER SEEN A GIRL IN A BIKINI B4"
>> Anonymous
wicked afro
>> Anonymous
>>160825

First, you've got a great bod. And you're looking to improve yourself. That's sexy.

>>160829

You, go the fuck away and quit treating ladies like second class citizens. Take the caveman attitude back to the cave.
>> OP
     File :-(, x)
>>160825
Pic of bikini attached.

>>160834
iawtc

>>160830
Thanks, this definitely helped. Will definitely need to look up all these exercises. They sound like they require a gym though... will work on that.

Any suggestions as to how many reps/sets I should start with? Or should I just figure that out through trial and error?

And I'm probably not going to be able to run 2 miles off the bat :P I can probably run like 5 minutes tops right now... sooutofshape. I was talking to my really athletic friend, and she said that a good way to start is to set a distance (2 miles), run as much of it as you can, and walk the rest of the way. Build up from there.

y/n?
>> Anonymous
>>160798

You really don't need much of routine. Just do some cardio, and you'll be okay. If all you're looking for is just to be slimmer, then all you need to worry about is burning fat. I can't recommend what to do in terms of changing your diet, but if what you're doing works, do that.

Actually, I'm a little curious. What does your new diet consist of and what was it like before you changed it?
>> Anonymous
     File :-(, x)
>>160841
I'd try HIIT for 20 mins. for a start (if you are "so out of shape").
>> Anonymous
I think it's funny how you idiots keep saying she looks fine, yet if it was a dude posting that was that out of shape he'd be mercilessly insulted until someone would point him towards SS or 5x5. I sometimes wonder if you idiots act like this towards girls in person.
>> Anonymous
>>160842
Thanks. I don't know, though. After lurking around here, it seems like cardio isn't that big of a deal. I definitely want to look into musclin' up.

Well, the thing is, I gained a bunch of weight this year due to stress, emotional eating (lol woman whatever), and just eating whatever the hell I wanted. I'd have chocolate for dinner and I'd have cheetos for a midnight snack. My sleep schedule was all fucked up because I would go home, fall asleep at like 6, sleep until maybe 2 in the morning, drink a gallon of black coffee, do my work, go to school, repeat.

I realized that was really unhealthy, so I just did some basic common-sense tweaks to my diet. Like avoiding ~unhealthy~ foods (grilled instead of fried, fruit instead of candy, etc.) More healthy snacks: yogurt, raw vegetables, cottage cheese, rice cakes, turkey dogs (45 calories hooray) blah blah blah. I also started to eat slowly and pay attention to when my body was full. I read a book called "The Skinny," which helped a lot. A lot of just basic rules for fixing your diet. Check eet out.
>> OP
>>160851
You mention 5x5. Does anon suggest this? (I'm assuming SS means Starting Strength?)
>> Anonymous
>>160856

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

It's another beginner's routine. It's pretty similar to the routine outlined in Starting Strength.
>> Anonymous
OP, i dunno what your goals are, and I'm too lazy to read this whole thing

BUT Chad knows best. http://www.t-nation.com/readTopic.do?id=1305014 he gets a lot of shit for this article, but if your goals are entirely aesthetic, and not about size/strength, this is what you need
>> Anonymous
Black coffee and ice water.

It's 4:40pm here. I woke up at 3:30.
>> Anonymous
     File :-(, x)
>>160867
This was helpful, thanks! I didn't get to read all of it, but I noticed he talks about Jessica Simpson at one point, which is great because I think she has a perfect body. I'll read the rest later.

Gotta go to a party right now, BUT I'LL BE BACK. I'M STILL LOOKING FOR MORE ADVICE, DON'T FAIL ME!
>> Anonymous
>>160798

My father had to cut out bread completely and lost 10 pounds by just doing that.

Breakfast, no toast, just eggs, meat, skim milk.

Lunch, Rolled up lunch meat, lettuce, ect.

Dinner, although He still eats pasta, He's been cutting down on everything else carb-wise.

Still drinks diet soda (Probably still bad for you) and didn't even work out or exercise.

He says cutting out bread is hard and He only did it because it was a requirement rather than an option.

Probably be better for you to cut out bread but not entirely, and did like He did with rolled up lunchmeat one day and than another day a regular sandwich, ect.
>> Anonymous
>>160876

Nice body, yes. Nice down to earth woman who's not doing it all for the money, no.
>> Anonymous
hey there cutie, keep it up. As for the routine, just do some jogging.

For example, I like to go jogging at 6 am because it's still very cool and the sunrise is awesome. After an hour of that I take a nice cool shower and watch some of the movies I downloaded while cooling down.

Once I've had my rest I just went around downtown and did some window shopping (more walking, loosens up my stiff leg muscles). I carry a 1L water bottle (refilled from tap) in my backpack as I wander around. And once in a while I sit on bench and rest my feet.

So basically, just find a way to keep moving. Replace elevator for stairs and stuff like that. Also no sweets!
>> Anonymous
>>160830
>quads - dead lifts

Stop giving advice fuckface.
>> Anonymous
>>160814
dont be so hard on urself, u look perfectly fine in the picture 2 me :3

but just start by cutting the shit outa ur diet, and do about 30-40mins of cardio a day, keeping ur heart rate around 150-160
>> Anonymous
     File :-(, x)
Keep it up Op!
>> Anonymous
TITS OR GTFO
>> Anonymous
No way in hell you only weigh 137 pounds.
I weigh 165 and look thinner than you.
:/
>> Anonymous
>>160829
Frustrated virgin is frustrated.
>> Anonymous
Here's your routine since you're a beginner and shouldn't work out heavy for optimal results

A day-

Squats 3x5
bench press 3x5
bent over rows 3x5
abs -hanging leg raises/roman chair situps/whatever oblique work, i like Turkish getups.

B- day

Squat 3x5
overhead press 3x5
deadlift 1x5
pull/chinups 3xf
Abs (maybe lighter than on A day, as long as you're pushing yourself.)

You should workout three days a week alternating this routine. Start light, work up in weight, eventually it will get heavy and you will get strong pretty fast. The additional muscle you build will aid you greatly in weight loss by burning more calories without you having to do anything( aside from keep on lifting.)

Now, don't go thinking you're going to get bulky, because you won't, at least not quickly. This is for two reason. First, because you're a woman and have less testosterone (DUUUHHH). Second, because you are doing less weight per set you focus more on making the muscle fibers larger rather than the sarcoplasm larger and even the largest type of fibers grow slower by volume than the sarcoplasm. What you end up with is harder, denser muscle than you would have by working with higher rep schemes.

If you wish to speed up the process of reducing your percent bodyfat(since that's really what looking good boils down to) throw in some running or time on a treadmill on off days.

Remember to add 5 pounds on each exercise as long as you can get all the reps out and don't be afraid to eat a lot as long as you're eating healthy.

Also, ZOMG I'D SO BANG YOU YOU'RE PERFECT FEEL GOOD LOLOLOLOLOLOLOLOL.
>> Anonymous
>>160934
muscle has a greater density than fat. Also, take height into consideration.
>> Anonymous
>>160953

Very true.
In any case, it wasn't meant as an insult.
More like a, "Don't lie because we can't help you if you are."
>> Anonymous
Measurements similar to me:
Height: 5'1
Weight: 150(February) to 131(now), aiming for 15 more
Measurements: 36-28-36
and same pear shape (damn my stomach and thighs)

All I did at first was watch what I eat, do a few crunches and small aerobic weight exercises with my arms (yeah, not much at all). Starting in May, I was living in a safer neighborhood where I could run outside and start HIIT.

In my experience, just remember to run and try to avoid skipping it. It's hard to get myself to do it at first (and I can't even do much before I get dehydrated because I live in the desert, literally), but afterwards, you'll feel much better. You'll lose the weight fast, too, but it will probably slow down (14 pounds was in the first two months). Just don't give up! Good luck ^_^
>> Anonymous
WHALE AVAST!!!!
>> Anonymous
> After lurking around here, it seems like cardio isn't that big of a deal
WHAT THE FUCK!!!??
I lost over 50 pounds in 3-4 months with CARDIO and DIET.

DO CARDIO. run 3 miles/3 times a week.
Aim for lower body fat%, not more muscle mass.
cut down on sugar and carbs.

You have a bit of a belly and chunky thighs.
so run. it feels good too.
>> Anonymous
ITT X-RAY bikini girls
>> Anonymous
>>160979

Because more lean body tissue doesn't lower your body fat % nor increase your rate at which calories are burned.

amirite?
>> Anonymous
>>160979
Weightlifting is more effective in that if you stop doing it or splurge on your diet, you still get a lot more results than if you go off of your regular routine with running.

I use to run to stay at low bodyfat, but whenever i splurged (i smoke pot, so when i splurge, oh, i splurge) it was noticeable pretty much within the next couple of days. Now I just splurge all the time(not that i should) and it is not a detriment to physique or progress in the weights.
>> Anonymous
>>160932
>>160935
>>160934
>>160932
>>160919
>>160851
>>160834
>>160832
>>160829
>>160825
>>160806
>>160932

Please gb2 /b/ and take your Anonymous does not forgive, Anonymous does not forget mentality with you and stop shitting up the rest of 4Chan please, thank you.

(In before any type of *fag)
>> Anonymous
>>160998

YES! Another pothead here, I'm glad that you mentioned that, I was expecting to have my body just go to shit again in the fall, so all this was for nothing
>> Anonymous
>>161002

You shouldn't really be smoking that shit.

Also, doesn't 420Chan have a fitness board?
>> Anonymous
>>161000
Nigger, I did not complain when this whore posted a pic of herself in a bikini. But when this stupid whore says something blatantly fallacious ("i'm not fishing for comments, tee-hee! gosh you guys, are you all looking at little old me?") I rage a significant amount. Calling out lying attention whores is not "we are legion" bullshit.
>> Anonymous
>>161004

I know, I know, I've heard it before.

Last I heard it was down, I'm not really a pot culture addict or anything like that, I consider it a vice like alcohol. Eh, fun to think about it in this context too.
>> Anonymous
>>161006

But this is better suited for the /b/ board.
>> Anonymous
>>161002
Pothead/>>160948here again

When you get stoned try to have healthy shit around to pig out on. brocoli, chicken, i don't need to explain any further.

Also vaporize for better lung functionality. Won't help much with heavy weights, but if you decide to throw in cardio it will help.
>> Anonymous
>>161006

I thought You guys don't like "Camwhores" AT ALL?
>> Anonymous
>>161014

Yeah, that's what I've been planning on, anything crunchy, and bagged salads (I can get them cheap) to eat like bags of chips. Right now my cardio is just my job, but I'll be looking into either a gym membership or just buying an exercise bike for something low impact to use during the year, depending on how confident I feel exercising in public then.
>> Anonymous
>>161006
>Nigger

Hardcore internet tough guy
>> Anonymous
>>161007

No, 420Chan is up. And the fitness board there is known as /Ana/

But I don't know why it should be brought up, this thread is about you trying to lose weight not smoking hashish.
>> Anonymous
maybe i'm just a weird femanon but I just bought meself a new bikini today and I owe it to weights and weights alone - if quick tone is what you want start working out 2-3x a week and as long as you're pushing yourself you'll see results possibly as early as week 3. best of luck :3
>> Anonymous
>>161006
So all the pudgy and skinny guys that post their unattractive torsos are just camwhores?
>> Anonymous
ignore the virgins saying that you are fine, if you lose weight you will feel a lot more comfortable with yourself. Keep training and eating a balanced diet.
>> Anonymous
Seriously op, you're fine. If you want to do anything, do some HIIT on a bike for 20 minutes, 3 times a week. Do some weight training (lunges, SQUATZ, deadlifts, chin ups, dips) if you want some more tone.
>> Anonymous
>>160830
>>quads - dead lifts
What the fuck?
>> Anonymous
Op you have a belly, you look apple shaped which is not healthy. All the guys saying you look perfect the way you are are just excited to see a girl in a bikini.

Game plan:

-exercise at least 4 times a week for at least 30 minutes; make sure you sweat.
>> Anonymous
Meh, I'd still fuck you. But with that being said, I am a desperate obese virgin. A fuck is a fuck though, no bitching.
>> Anonymous
>>161077

Desperate obese virgins shouldn't be saying "meh". That's reserved for the elite fit people.
>> Anonymous
>>161023
>>161014
>>161004
Working out when your high is fun. Throw on some awesome music and go.
>> Anonymous
>>161081

Am a not so desperate obese virgin, and I agree with this guy. Reality is reality, deal with it.
>> Anonymous
>>161068
dead lifts do work the quads..
>> Anonymous
Are you a teacher
>> Anonymous
>>161087

i don't understand why he'd use deadlifts for quads instead of front squats
>> Anonymous
>>161087
But they aren't a quad exercise, or even heavy on quads. The vast majority of workload goes into your posterior chain, and your quads are only there to help stabilize. It's like benching to work out your shoulders.
>> Anonymous
>>160832

Seconded.

BRB, Escort.
>> Anonymous
>>161103
seconded
>> Red Machine D !h1LZxECEVA
ATTN: OP

You're fine. You don't need to be a fucking wasting skeleton.
>> Anonymous
You dipshits, she REALLY ISN'T FINE!
>> Anonymous
Jesus christ, cow. Whenever you get a break from grazing, please do some motherfuckin squatz.
>> Anonymous
Instead of getting a routine, why not make your own out of knowledge that you gain
>> Anonymous
>>160979
>so run. it feels good too.
And it's awesome jogging early in the morning with the sun rising.
>> Anonymous
OP needs help she is just fat blubber, you guys are dumb asses I started off skinny I had a 31 inch waist, and as I grew stronger and bigger muscles my waist went down to 29 and my chest expanded and got more thick with strong abs, and arms. Looks way better, took me 1 year so far to get this far.

you guys are seriously dumb asses thinking she is going to become a skeleton for going to the gym, only ppl who go into hypotrophy muscle disengration by starvation get like that dumb asses get educated, is schools failing are youth this bad?
>> Anonymous
Okay, I'm back! Bunch of new replies, let's see...

>>160930
You forgot to shop out my ass and thighs >:O

>>160960
Nnnnope, definitely not lying. I'm posting anonymously, and my face is blacked out - Why would I lie? It's not like I'm trying to impress anyone.

>>160998
Thanks, this was helpful.

>>161006
I don't know, I honestly didn't expect positive comments, considering I am fat.

>>161037
FELLOW FEMANON I hope you're still paying attention to thiz thread because I want to know more about your ~ROUTINE~.

>>161094
No. What? No.

>>161264
I'd rather take a shortcut and ask for a routine outright. Maybe that's just the inherent fatass in me, I don't know.

Thanks again, guys! You're really motivating me.

p.s. I'm ignoring all of you that say I'm "fine," so stop. I'm not looking for reassurance, I'm looking to get fit.
>> Red Machine D !h1LZxECEVA
     File :-(, x)
>>161376

You're not fat. Stop it.
>> Anonymous
cardio 45mins to 1hr, work on your diet, clean foods none of that mcdonalds shit your trying to lose weight which is so hard for diet you cannot eat shit anymore.

work all muscle groups, curls, squats, lunges, leg curls, leg extensions. if you want the curves work legs the most and work chest as you lose weight and get muscle definition you will have curves waist will go in, chest up and more firm, ass out and more firm legs more firm and thick going into the knee then rounding out at the calves for sexy curves.
>> Trevor !!qsVpFXaydzm
>>161103
According to Rippetoe, you WOULD bench to work out your shoulders.
>> Anonymous
Just jog regularly.
>> Anonymous
bitch is not really fat, she just need some muscle on there to give her a sexy shape.

bigger hamstrings always make an ass look better.

do starting strength

fuck everyone on /fit/ just do starting strength. i have 2 years of lifting under my belt and im thinking about going back to it
>> Anonymous
>>161417

>hurr hurr i called a girl bitch on the internet

Get some class, you fucking nigger.
>> Anonymous
>>160819

Can't speak to the quality of the routine, but it's a travesty someone actually published this guy's writing. Holy shit he's bad.
>> Anonymous
4chan is so fucking sad. Honestly, go to any board and mention a female or post a female pic. BAM, it is guaranteed to get at least 65 replies.

You people are so very pathetic, OP most of all.
>> Anonymous
>>161422
nice troll, starting strength is the fucking weightlifting bible
>> Anonymous
>>161421

>Hurr hurr I've never had sex so I immediately e-defend and e-flirt with anything claiming to have a vagina.

Stop putting females on a pedestal and treat them like you treat every other fucking human being. You are beyond sad.
>> Anonymous
>>161430

Everytime that piece of horsefuck is mentioned, we all know it's the same single person. You bring it up every day and your typing style never changes. Get the fuck out.
>> Anonymous
>>161430

Wow, he didn't even say ANYTHING about the content of the workouts being bad. He said it was written poorly.

Also, if it's the weightlifting bible, that must mean it's full of lies and contradictions and only illogical people read it.
>> Anonymous
>>160798
TL;DR

OP, stop the weight loss! My god I'd pick you over ANY chick thinner than you ANY DAY.
>> Anonymous
>>161438
i do mention it alot, but i got on here today about 30 minutes ago.

i have seen plenty other people suggest it. why are you hating?

do you suggest we give someone a more complicated and "customized" program?

who cares how good a writer he is, its not a fucking story, his forte is teaching people to lift weights, and hes good at it, i've seen videos.

seriously, tell me whats so wrong about the book and the program from an informational perspective
>> Anonymous
>>161446
Why get in better shape if she can please you

amirite?
>> Anonymous
>>161435

>You are beyond sad.

Says the faggot trying to be an internet tough guy.
>> Anonymous
Ok, here you go. Do this:

Hamstring curls (machine)
Leg pointers (get down on all fours. Extended position is with your toe pointing directly behind you, flexed position is knee near your belly. Each leg is done seperately)
Leg scissors (lay on your side, open your top leg up, each leg done seperately)
SQUATZ (start with bodyweight)
Deadlifts (start with low, low weight)
Whatever the hell else you want

Start out going for reps- don't lift what feels heavy right away, lift what starts to feel heavy by the fifteenth rep. The purpose of this is conditioning your body for when you go for loads- lifting the most you possibly can. You need a good strength foundation before you do that.

Do cardio only to keep your heartrate up. Whenever you feel yourself getting a little sluggish and lazy around the house, jump some rope, or go swimming, or take a little 10 minute jog or whatever it takes to keep your pulse up. Your body needs a good circulation system to keep rebuilding the insides with proteins and fats and what have you.
>> Anonymous
>>160798
It's pretty simple, hook a dog up to a leash and take a walk. If your without a dog there's plenty of dogs awaiting you to save them from their deaths at the pound.
>> Anonymous
>>161465

If that's how you view it, it just means you're a butthurt geek. People who have regular social lives don't fawn over anonymous cunts online all day because we put up with them on a day-to-day basis and they aren't anything special to people who have actually had sex.

BAWWW DID I HURT YOUR FEELINGS?
>> Anonymous
>>161480
This was really helpful, thanks!

>>161469
GET THIS DRAMA OUT OF MY THREAD THIS INSTANT.
>> Anonymous
Fortunately for you, you look fine minus the xbox hueg stomach. So when you're not wearing a bikini, a corset would do wonders.
>> Anonymous
BTW by "bodyweight" I mean "squat only with your bodyweight" not "squat with a bar loaded up with your bodyweight". Powerlifting is great for size, and I think a larger butt/legs would give you a nice, curvy. womanly figure, which is a lot easier to accomplish than burning off the waist through raw cardio. This eventually means moving to the 5 sets, 5 reps routein that's popular for building mass.

The reason why you start low is because while your quads/hamstrings/lumbar muscles might be strong enough on their own to complete a heavily loaded repetition, that doesn't necessarily mean that your body mechanics are good enough to get the weight up without sacrificing your joints. Start low, keep your form (better yet get someone experienced in whatever lift your trying to give you advice!) and go for an 'endurance run'. Deadlifts and squats can' injure you if you don't take it slow.
>> Anonymous
>Hamstring curls
>Leg pointers
>Leg scissors
facepalm etc.
>> Anonymous
go to the gym and work out
>> Anonymous
>>161498
yes, and remember. ultimately your size is determined by how much you eat. don't eat like a horse and you wont get hueges.

your muscles will get bigger, but you will lose fat to compensate. result? same weight, maybe even a 5lbs more. but you will look more compact/toned (ugh).
>> Anonymous
>>161480

What the fuck ever. Quit projecting, you pathetic bastard.
>> Anonymous
>>161511
hay guise. i called the op a bitch, why all the fighting, didn't mean it in a mean way, if the op was a guy i would have said fag/bitch whatever, im still trying to help out.

cmon gimme a hug
>> Anonymous
>>161498
5x5 is not a mass building program, you dumb/misinformed/trolling dumbass.
>> OP
>>161515
hug

>>161539
what is it best used for?
>> Anonymous
>>161546
strength at the novice level while form is still being learned.

Mass is actually best achieved in the 8-12 rep range. This mass, however, is not the enlargening of musclefibers, but muscle cytoplasm(sarcoplasm).

The lower rep schemes increse the size of the fibers, which get larger much slower in relation to the strength of the muscle vs higher rep schemes.
>> Anonymous
>>161539

I love it when half informed teenagers parroting internet buzzwords try to tell me my buisness. Yes, yes, tell me more about 'functional strength', whatever the fuck that means.
>> Anonymous
>>161551
what are you talking about dickfuck? I didn't mention "functional strength" as though there is strength that isn't functional or some shit.

However, doing 5 reps or less per set in a given workout, especially when those exercise are large compound motions, work better and more efficiently at increasing ones strength, and certainly makes them more functional.

5x5 isn't a buzzword you dumbshit, it's a popular novice rep scheme for people who are just starting and getting use to the form required to use free weights. Dick fuck.
>> Anonymous
>>161551

Functional strength is usually strength built by motions, such as pushing, or pulling. Or basically lifting using freewegiths, and heavy compound exercises.

I think this is so because ti also works the stabilzing muscles mroe, and making you able to lift more weight than machines, which only isolated the muscle, and don't work the stabilizing muscles.
>> Anonymous
>>161558

Yeah, let's load their skeletons and joints and tendons and all that shit up with a 5 rep max to begin with before they even know what they're doing. Great idea! What's muscle memory? Oh who cares we're teenaged and still brimming with growth hormone we can do whatever we want!

Welcome to 4chan.
>> Anonymous
5x5 is a CLASSIC mass building program, i dunno where people get their info these days, im sick of frat kids spouting total BS.
and yes function strength is the ability for the body to be strong in all the basic movements.

pushing
pulling
squatting
hip extension
torso stability

being strong/moving your bodyweight or more in all of these movements is what it means to be functional. and it carries directly over to real life.

doing a bicep curl while standing on a ball is NOT functional
>> Anonymous
>>161566
What the hell are you on about?
>> Anonymous
there is too much theory going on, and far too little application.

nobody wants to start lifting until they have the perfect program blah blah blah.

just fucking lift some heavy barbell compounds.

im guessing about 95% of the people here are armchair weightlifters, who actually have no fucking experience grinding away at barbells.

so many people are like "this is shit for building mass, this is for noobs blah blah blah"

how many of you asshole have a 405 deadlift, a 365 squat, a 275 bench? how many of you have been lifting solid for 4 or more years?

you are all noobs, im a noob. i've been lifting for 2 years, VERY seriously, sitting at 180 9% bodyfat average height, i have a 385 deadlift, i still consider myself a noob.

people fucking half as strong as me are talking about "advanced routines" and "plateau busting" the truth of the matter is, you need to fucking EAT MORE, and LIFT MORE. waaay too much prissing and preening going on here, and not near enough work being done
>> Anonymous
>>161567
It is not an optimal mass building program, as shit in the 8-12 rep range effects it better. It's mass building relative to other schemes that focus MORE on strength, however, it's not the thing to do if you are only interested in mass.

5x5 is definetely more useful in increasing one's strength than a set/rep scheme that uses 8-12 reps. The opposite is of course true for mass.
>> Anonymous
>>161566
when form starts to break, the weight is too heavy.

when form is within adequate strictness, injury chances are almost nil.

a 5 rep max to a noob is waaay different than a 5 rep max for an experienced lifter. and im not talking about just the weight. im talking about the CNS recruitment etc.

a noob can constantly make PRs each week because their body isn't actually using 100% of its muscles, due to a bad CNS. an expert is much closer to 100%, they can only peak/pr maybe 2 times a year
>> Anonymous
>>161570

I still tell completely untrained beginners to use this routine for a base. Not going to get anywhere using granny weights, and it's not like the program takes that long to max out on anyway. Besides, for a total noob you are going to gain muscle on it regardless.
>> Anonymous
>>161566
At no point did i say anyone should start with or figure out any max of any kind in this sort of program. But, read whatever you want, even if it's not there.
>> Anonymous
>>161581

dude someone with 2 or more years lifting under their belt could still probably make gains.

its when you start to stall due to not being able to recovery fast enough, or having a specific weak part of your body. like your cant lock out a deadlift. thats when you change
>> OP
I have no idea what you guys are talking about.
>> Anonymous
>>161588
Don't worry about it, just lift heavy like in the starting strength program or this>>160948

then you win.
>> Anonymous
>>161590

This guy is an internet misogynist who wants you to get injured. Think about it. Why would you lift heavy amounts of weights as a beginner?

Start light, go heavier when comfortable.
>> Anonymous
>>161602
i meant heavy relative to her abilities/rep scheme.

Besides, the whole working up in weight is given/has been said.
>> Anonymous
>>161602
You're an idiot. Beginners are incapable of lifting enough weight to hurt themselves, unless they are using poor form.
>> Anonymous
>>161609

Or if whoever's spotting them makes them take on more weight than they can handle, which makes the guy really sore in the days ahead resulting in me being really fucking clumsy because I can't move my goddamn arms.
>> Anonymous
>>161609
>>161602

arguing semantics makes you a failure.
>> Anonymous
>>161609

Beginners who take advice from the internet using poor form? With lifts that require well conditioned posterior chains??? Never! Let's just put them in at 5x5, that's great for newbies.

Wait a minute. That's why YOU'RE reccommending it. Because you're a newbie and you're doing it too! Well don't listen to this guy, he probably only has a few days on you and is destined to get injured anyway.

I help newbies like you all the time. They see the hardcore guys doing olympic lifts and snatches and they want to do it and be hardcore too. Well, not before you can keep form with your bodyweight you can't.
>> Anonymous
>>161623

I wish I went to a gym where there were people snatching and powercleaning on the regular.
>> Anonymous
OP you're so fat it's insulting.
>> Anonymous
>>161623
Snatch is an Olympic lift. So you know. And also, not a noob, I've been training for 4 years.

And yes, 5x5 is a beginner training program. It's classic stuff, weightlifting fundamentals.
>> Anonymous
this is form someone who got a bit of olympic lift coaching.


NEVER

EVER

try to learn snatch and c&j on your own. you will fucking die. always get coached
>> OP (hereafter known as PetBot)
>>160900
You. How long do you jog for and how often?


I'm going to bed. Thanks everybody for your advice. If I ever get as hot as I want to get, I'll probably post "after" pictures so I can brag about it.
>> Anonymous
>>161713
I'd still fuck the shit out of you as you are. if you get thinner, fucking save the pics of your ruined, misguided body for yourself.
>> Anonymous
>>161713
>brag

Yeah, and I'll be braggin about your newfound AIDS when the meatheads that have fucked everything with legs in town get ahold of you.
>> Anonymous
>>161733

Love is a beautfiul thing.

OP - i wouldnt go losing too much weight or you will lose your curves and just look like an anorexic schoolgirl. Curves are hot, 180 degrees vertical torso isnt.
>> Anonymous
>>161737
*over joyous clapping*
>> Anonymous
>>160798
Christ.
As long as the OP doesn't have a totally hideous horseface, she should be getting all the dick she wants.
>> Anonymous
jesus fuck. im taller than you and I weigh the same.

don't eat unrefined carbs, do pilates and calisthenics. running will fuck up your knees so that when you're 70 you'll need a walker.
>> noko
protip to all saying she is fine the way she is: It's about how SHE want's to look, not about what you think is "good enough".
>> Anonymous
>>160798
DO NOT WANT
>> Anonymous
>>161749
protip: we're trying to tell her that her image of a good body is fucked up, also trying to stop her from causing irreversable damage to herself
>> Anonymous
>>161749
letting women decide whether or not they look good leads to anorexia and other eating disorders

every single girl in every civilized country thinks they're fat and ugly when most of them are fine
>> Anonymous
>>161760

0/10

Getting in shape causes irreversible damage?
>> Anonymous
>>161761
>>161760

even more protip: were the poster a guy who doesn't have sixpack and massive legs and 3% of fat NO ONE would be telling him that he is fine but telling him to do more SQUATZ and HIIT. In a case like this I can see were SOME feminists are coming from. Equal treatment, get it?
>> Anonymous
>>161760

shit dog damn, i never knew it was impossible to put weight back on after getitng skinny.

FUCK OFF NIGGER.
>> Anonymous
>>161762

Are you about to sit there and insist she is a beached whale or something now?
>> Anonymous
>>161764

shit dog damn, I never knew it was possible to recover from stomach ulcers, regrow teeth and regain skin elasticity after crash diets.
>> Anonymous
>>161765

Listen you dumb fuck she's out of shape. She wants to start a training regimen and asked for help. No one cares if you think she's hot, because it has nothing to do with her BEING IN SHAPE. Gtfo my /fit/ and never come back. Dumbass.
>> Anonymous
>>161766

shit dog damn i never knew everyone does a starvation & purging diet.
>> Totally need to Anon
Check out t-nation.com they'll help out a shit load.....

But if your too lazy assed for that, then just JOG in the morning, combined with a 5 day a week weight lifting program, and most of that will be gone in about 3 weeks.
>> Anonymous
>>161766

You never lose skin elasticity except due to age, dumbfuck. Your skin is a living organ and is highly adaptable. Loose skin is a myth and it's merely caused because there's still a substantial amount of fat left in that "loose skin".
>> Anonymous
OP is already quite hittable. Go from there.
Also, jogging helps everything.
>> Anonymous
>>161376
>p.s. I'm ignoring all of you that say I'm "fine," so stop. I'm not looking for reassurance, I'm looking to get fit.

Bravo.
>> Anonymous
Doesn't anyone see the truth?

Women are the root of all evil on the internet.
>> Anonymous
Why can't bitches take a fucking complement?
>> Anonymous
>>161871

Beause they are bitches, amirite?
>> Anonymous
>>161871
>>161873

No, because this isn't the time or place for a compliment. She didn't ask for a compliment. She asked for advice on how best to not "look like I weigh 170 lbs".

Gezus.
>> Anonymous
OP, you want advice? Eat less, do more exercise, and you'll stop looking like a fat fucking cow.
>> Anonymous
god you are so fat it makes me sick

seriously though, being healthy does not mean looking like a tooth pick, i know this is what fit thinks and also what tv tells you, but that isnt true, you look to be a healthy weight now, i understand buff ass holes dont want to have sex with you because u have a small amount of fat, but who cares? those guys are mostly dicks who care about what you look like for the same reason they care about what they look like, to be accepted as beautiful by people who pay attention to celebs and television and keeping up with the Joanses', what i am saying is obsession with heath is ok, but beauty should be secondary, feeling hungry 24 hours a day isnt cool eat but eat healthy, and stop being so concerned about how you look (by the way you do look good) and use your brain when it comes to fitting in, its more difficult, but in 20 years you wont be young any more and by using your brain now you can be a better, less shallow and dumb person than you are now
>> Sponge !!5qxfxHYSQxJ
shut up you desperate shits.

she has stretch marks from being so fucking flabby, her body is fucking wobbly as shit and she looks like a balloon.

go outside.
>> Anonymous
Oh Jesus stop bumping this you fucking morons.
>> Sponge !!5qxfxHYSQxJ
>>161928

hey FUCK YOU buddy I just got here
>> Anonymous
>>161929
doesn't mean you shouldn't know how to sage
>> Sponge !!5qxfxHYSQxJ
>>161930

bump
>> Anonymous
>>161932
>>161932
sage
you're still helping kill this thread seeing as how it's closing in on the post limit
>> Anonymous
bamp
>> Anonymous
sage
>> Anonymous
>>161935
what's the limit here?

P.S. Bamp
>> Sponge !!5qxfxHYSQxJ
>>161935

i care not. i shall remake the thread if the post limit is reached.
>> Anonymous
>>161939
k

>>161938
200

sage
>> Sponge !!5qxfxHYSQxJ
bamp
>> Anonymous
cocks
>> Anonymous
penii
>> Anonymous
dongs
>> Anonymous
     File :-(, x)
>> Anonymous
flood detected
>> Anonymous
     File :-(, x)
>> Anonymous
     File :-(, x)
>> Anonymous
op is fuckable
>> Anonymous
     File :-(, x)
>> Anonymous
just gotta get right out of here........
>> Anonymous
nothing really matters....
>> Anonymous
DU HAST MICH!
>> Anonymous
     File :-(, x)
>> Anonymous
ID FUCK OP SIDEWAYZ
>> Anonymous
she'll absolutely drive you wild...
>> Anonymous
     File :-(, x)
>> Anonymous
     File :-(, x)
>> Anonymous
she's out to get you....
>> Anonymous
she's a killer queeen.....
>> Anonymous
wat
>> Anonymous
     File :-(, x)
>> Sponge !!5qxfxHYSQxJ
well that was interesting.
>> Sponge !!5qxfxHYSQxJ
i'd lol if post limit was 1k
>> Anonymous
ageing for no reason
>> Anonymous
     File :-(, x)
this is what you'll never be, OP.
>> Anonymous
>>161677


Is it possible to learn how to do power cleans without a coach though? I've practically studied rippetoe's SS and been watching videos on it all out, planning to add it into my program and attempt it soon.

It doesn't really matter if I can't learn it on my own anyway, as I plan to go start going to another gym where it's basically all old powerlifters.
>> Anonymous
3
>> Anonymous
h
>> Anonymous
-2
>> Sponge !!5qxfxHYSQxJ
>>161980

a gif?
>> Anonymous
>>161985
hurf durf
>> Anonymous
>>161981

That dude is retarded. You can teach yourself all the lifts so long as you start with low weight and use common sense.
>> Sponge !!5qxfxHYSQxJ
202 posts and 14 image replies omitted. Click Reply to view.

hahaha 200 posts my ass
>> Sponge !!5qxfxHYSQxJ
>>161988

derp derp
>> Anonymous
>>161985
a jj.am camwhore
>> Anonymous
     File :-(, x)
OP has a pot belly.
>> Anonymous
whoops forgot my sage
>> Anonymous
     File :-(, x)
Error: Flood Detected
>> Anonymous
>>161994
doesn't matter this ship is sinking
>> Anonymous
     File :-(, x)
>>161995
>> Anonymous
>>161996
yay!
>> Anonymous
>>161997
lol, i dunno
>> Anonymous
     File :-(, x)
>> Anonymous
     File :-(, x)
>> Anonymous
     File :-(, x)
>> Anonymous
     File :-(, x)
whaaaaarrrgarblbleblebbleble
>> Anonymous
     File :-(, x)
>> Anonymous
     File :-(, x)
>> Anonymous
     File :-(, x)
PARTY HARD!
>> Anonymous
do light weight training. use 5 lbs dumbells while strethcing and what not. do squats while holding 10lb dumbells. and go jogging with 2 lb dumbells.

you cant get rid of fat in just one area. you have to lose it as a whole. thats the biggest thing people dont realize. so no matter how many crunches you do or sit ups. if you dont burn up those calories youll never see a difference besides some slight muscle. and training with weights help a lot.
>> Anonymous
i bomp this shit yo
>> Anonymous
It's extremely depressing that I'm 4 inches taller then you and you weigh more then me.
>> Anonymous
>>162184
OP is an inch shorter than me and about 40 lbs heavier D:
>> PetBot
Juss woke up.

YOU GUYS ARE CRAZY.

Losing weight != LOOKING LIKE A TOOTHPICK NOR DOES IT = CRASH DIETS OR EATING DISORDERS

I don't want to look like attached pic. Tons and tons of girls my age think that's the ideal body and starve themselves to get to it. I used to want that kind of body, but I'm past that. [obligatory "I used to have an eating disorder" spiel]

I wanna look like>>160876.

Here's what I think I'm gonna do:
MTuWThFSa - Jog in the morning, work up to 2 miles
MTuWThFSa - ...Weight training program (still have to figure out what this means)
Su - Rest?

This is probably wrong/unhealthy/too much, rite?
>> Anonymous
oh?