File :-(, x, )
Anonymous
/fit/

This is me. I'm 5'11 195 lbs

How can I get into shape? I want to be a firefighter.
>> sasuke
'Getting in shape'? that's so vague.
Learn about the minimal physical requirements to be a fighter then work at meeting the requirements.
>> Anonymous
>>277187
I want to get lean I guess?
>> Anonymous
This picture was posted 3 days ago
>> Anonymous
>>277189
I know, my power supply broke & I wasnt able to check my thread. Thanks for the sage, you dickless fucking turd.
>> Anonymous
     File :-(, x)
>>277184
>> Anonymous
woo
>> sage Anonymous
pic is even more disgusting the 2nd time. I will help but only because I want OP to die in a fire for making me see pig disgusting pic twice

weights:
SQUATZ - 5 sets of 8-12 reps, heavy as you can
Deadlifts - same
Benchpress - 3 sets 8-12 reps, heavy
Military Press - same

Abs:
Crunches - 5 sets to failure
Planks - 3 sets, hold for 1 min 30 each time, work up to it if it's too long

Cardio:
Run 2 miles fast as you can, or rowing machine
Burpees - 3 sets of 20, fast as you can. when it gets easy, add a pushup at the bottom

Every day:
Pushups - 3 sets to failure
Pullups - same as ^

Alternate weights and cardio every other day, abs at the end of every weight day

Diet - Six 300 cal protien based meals a day, eat every two hours. no sugar no flour no alcohol evar
>> Anonymous
>>277252
No alcohol? Fuck my ass.
>> Anonymous
>>277261
srsly, alcohol is teh enemy of leanness
>> Anonymous
Stop eating so goddamn much you fatty. Then exercise
>> Anonymous
Why do people take front pictures of themselves naked?

At least wear a speedo or sth, it's not like you have pubic muscle development we need to know about
>> Anonymous
>>277300
>Why do fat people take front pictures of themselves naked?

>At least wear a speedo or sth, unless you're hot, then you have pubic muscle development we need to know about

fix'd.
>> Anonymous
Eat natural foods with minimal processing. Cut out all beverages except water, milk, and unsweetened green tea. Don't eat bread, rice, pasta, potatoes, and other high-GI carbs. Lift heavy, and keep your workouts short and intense. Make a workout routine and stick to it. Fix your diet and stick to it.
>> Anonymous
>>277323
Yeah if you want to do cardio never eat carbs. Just eat protein dur hurrrrr.
>> Anonymous
>>277300
meet your local neighborhood exhibitionist
>>277184
>> Anonymous
(1) OP didn't say he wanted to do cardio.

(2) I didn't suggest he do cardio.

(3) I didn't suggest he not eat carbs, either, just not high-GI carbs. Look up the anabolic effects of insulin and how they relate to high-GI carbs like bread and pasta.

(4) Low-GI carbs like beans, veggies, and fruits are awesome. Eat them CONSTANTLY.
>> Anonymous
>>277381

Rice and pasta are low GI foods mate.
>> Anonymous
>>277192
Watch out, internet tough guy
>> Anonymous
>>277435

http://www.carbs-information.com/glycemic-index.htm

Most rice varieties are around or above 60. Pasta varies, which makes it hard to say for sure. But veggies are more often than not lower than rice and pasta, which make them safer.