File :-(, x, )
Anonymous
/fit/ i am attending vanderbilt as a freshman this year. we have a good gym and very nice food. I have started running to the gym twice a week and working out.

I am not fat, skinny or built. just kind of average. my question is this: im trying to bulk out a little. how often should i go to the gym and what should i be eating at my meals? i have never eaten breakfast, should i start?

whats a good website for me to start looking into for good workout routines?

thanks
>> Anonymous
3 days a week to the gym.
>> Anonymous
DIET:
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Eat 500 Cal more than this. You want your diet tom come from these percentages:
20% of your Cal from protein
20%-30% from fat
the rest from carbs

1g of protein = 4 Cal
1g fat = 9 Cal
1g carb = 4 Cal

Use these numbers to figure the percentages in your head.

Example:

I try to eat 3000 Cal a day (5'5" 143 lbs). I eat roughly 150g of protein, 60-110g of fat, and just eat up to 3000 Cal without counting the carbs.
>> Anonymous
>>327008
MY EXERCISE ROUTINES:

Everything is 8 reps for 4 sets (you can start at 3 sets and work your way up, any less and you need to decrease weight).

ROUTINE 1 Focus on ARMS and CHEST:
CURLZ
Pec fly
Lat pulldown (triangle bar)
Seated row
Rotary chest (or bench with barbells)

ROUTINE 2 Focus on ARMS and BACK:
Rear delt
Side delt
SHRUGZ
Lat pulldown (straight bar)
Grab a rope and pull it straight down then to the sides.

ROUTINE 3 Focus on ABS and LEGS:
Leg press (or squats if you prefer)
Captains chair (this is for 12 reps)
Calf press
Hip adductor and abductor
Grab a rope while standing and crunch forward and twist to either side

You can do the abs and leg workout the day after one of the arms routines, but I find that it's best to generally go every other day with a rest week every couple of months.
>> Anonymous
>>327027

Thanks alot. I am definetly going to put this to use. most useful info ive found on 4chan
>> Anonymous
>>327069Thanks alot. I am definetly going to put this to use. most useful info ive found on 4chan

NP, glad to help.
>> Theodore Roosevelt
>>327027

wow, your shit sucks nigga.
>> Anonymous
>>327096wow, your shit sucks nigga.

That's why I'm 5'5" 145 lbs and 6% body fat right? Stronglifts =! the only exercise routine.
>> Anonymous
>>327905
I don't believe you're 6%, enjoy your inferiority/napoleon complex shrimpneck
>> Anonymous
starting strength + lots of food
>> Anonymous
     File :-(, x)
>Leg press (or squats if you prefer)
>> Anonymous
>>327930I don't believe you're 6%, enjoy your inferiority/napoleon complex shrimpneck

lol, k.
>> Anonymouse
     File :-(, x)
>>327956

>squats if you prefer

SQUATS ARE A MUST! IF YOU DON'T DO SQUATS, THEN YOU SHALL DO NOSSING!
>> well fuck your shit !SvVHiVQG4I
>>327905
>6% body fat right

Blahahahahahahahhahahahahahhahahahahahaha

Yeah, okay champ.
>> Anonymous
>>327992

You got me, I've got nothing better to do than lie about my body fat on the internet. I'm not talking about some BS reading from a scale either, I went to the student health center on campus and had it measured with calipers.
>> well fuck your shit !SvVHiVQG4I
>>328004
I don't really care what you say; unless you post a timestamped picture proving it, everyone here is going to assume you're a lying troll.
>> Anonymous
>>328004

6% LOL WITH CALIPERS? WERE YOU EVEN HYDRATED? DID THEY GET YOUR CORRECT HEIGHT OR DID YOU SAY YOU WERE TALLER THAN YOU REALLY ARE? LET'S SEE THOSE ABS 6%
>> Anonymous
>>328012I don't really care what you say; unless you post a timestamped picture proving it, everyone here is going to assume you're a lying troll.

I'm a College student, what makes you think I can afford a digital camera? 6% body fat really isn't that hard if you work out regularly (including cardio) and watch what you eat. You can think I'm a lying fat ass all you want, that won't change the fact that I'm a great shape.
>> Anonymous
>>327905

Oh by the way, the reason you would lie on the internet about your body fat is because you are being defensive because someone told you your routine sucks and you have nothing better to back it up than with lies.

Also, I'm 5'10'' and I haven't grown much in the last 10 months, but last year when I wrestled and we are required to take our body fat with an accurate scale and we have to pass a hydration test to be sure that the scale will work, I weighed 145 pounds and I was 8 percent body fat...and I also tried to make myself appear shorter because I wanted to have higher body fat.

Now, I'm about 150 and still 5'10'' and I probably have about 7 or 8% body fat but I'm also 4 or 5 inches taller than you. If you were my height, you would weight about 170...and so you must be pretty huge because I am skinny but I'm not a twig.
>> Anonymous
>>3280146% LOL WITH CALIPERS? WERE YOU EVEN HYDRATED? DID THEY GET YOUR CORRECT HEIGHT OR DID YOU SAY YOU WERE TALLER THAN YOU REALLY ARE? LET'S SEE THOSE ABS 6%

LOL ALL CAPS.

I'm not one of those dumbasses that cuts sodium out of their diet to look ripped.

As for seeing my abs:
>>328016I'm a College student, what makes you think I can afford a digital camera?
>> Anonymous
>>328016

Oh please. Someone you know has a camera. I don't have a camera but my dad does and my sister does. My best friend does, and just about every girl I know does. Also, my cell phone, my dad's cell phone, his girlfriend's cell phone, my sister and her husband's cell phone, my best friend's cell phone, and most cell phones out now have cameras on them. Stop making excuses.
>> Anonymous
>>328019so you must be pretty huge because I am skinny but I'm not a twig.

I don't think I'm HUGE, though I consider myself muscular. My last girlfriend told me not to get any bigger, and that was a few months ago.

>>Oh by the way, the reason you would lie on the internet about your body fat is because you are being defensive because someone told you your routine sucks and you have nothing better to back it up than with lies.

I'm not trying to sell my routine, there's not a huge loss to me. Though it'd be nice if everyone didn't automatically assume that I'm a troll.
>> well fuck your shit !SvVHiVQG4I
>>328016
I'm a college student, and I have a digital camera.

ALRIGHT ENOUGH OF THIS, STOP FEEDING THE GOD DAMN TROLL, PEOPLE
>> Anonymous
>>328024Oh please. Someone you know has a camera. I don't have a camera but my dad does and my sister does. My best friend does, and just about every girl I know does. Also, my cell phone, my dad's cell phone, his girlfriend's cell phone, my sister and her husband's cell phone, my best friend's cell phone, and most cell phones out now have cameras on them. Stop making excuses.

k, I'll ask to borrow someones camera so that I can take a picture of myself and post it on /fit/. It's not going to be today, but I'll get a pic as soon as possible.

I remember when /fit/ used to not suck, I blame this on the influx of trolls.
>> BAAAAAAAAW ­
>>328026

Defensive failfag is defensive.