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halp moi Anonymous
help me out /fit/

i want to be toned. i'm 65kg... i dont want to be HUGE, just athletic-masculine with like 1-8% body fat for a toned and textured look (see bruce lee).

any tips?
>> FATTYFATTYFATTYFATTYFATTYFATTYFAGGOT Anonymous
LOL SOMEONE DOESN'T WANT TO BE HUGE AS IF HE HAS THE SELF DISCIPLINE TO REACH THAT
>> Anonymous
>>301504
>i want to be toned. i'm 65kg... i dont want to be HUGE, just athletic-masculine with like 1-8% body fat for a toned and textured look

>i'm 65kg... i dont want to be HUGE, just athletic-masculine with like 1-8% body fat

>with like 1-8%

>1-8%

>1

enjoy your dead
>> Anonymous
>>301517
Er. Did another anon write this or did I just not type what I though I did?

FUCKING SQUATZ, THEY ARE TAKING OVER MY MIND.
>> Anonymous
OP here. i have NO idea where ur coming from... but yer, i was once uber fit - got 16.5 on the beep test (cardio/endurance test) if that means anything to anyone. also, if i want to be atheltic-toned, will i still be able to run marathons? i hear SOME body fat is required for maintenance of lactic acid build up
>> Anonymous
>>3015041-4% body fat

You'll die.

>> 5-8%

I have 6% but only because my metabolism is awesome.

Anyways. Lift weights, 3 sets of 8 reps. Lift for your whole body. CURLZ for the GIRLZ is fine as long is it's not all you do.

http://www.bmi-calculator.net/bmr-calculator/metric-bmr-calculator.php

Eat 500 more calories than that.

Your want 20% of your calories to come from protein, 20%-30% from fat (not trans fat though, stop eating that shit), and the rest comes from carbs.

To calculate percentages use this.

1g of carbs = 4 Cal
1g of protein = 4 Cal
1g of fat = 9 cal

Example:
I eat 3000 Cal a day, I eat 150g of protein, 66g-110g of fat, and 450g-500g of carbs.

Can we please have a general FAQ sticky now?
>> Anonymous
>>301504
here's a tip: do the same workout as the people who want to be huge, but FUCKING STOP BEFORE YOU GET HUGE
>> Anonymous
>>301523
Pfft, the beep test is shit. In school I saw a whole bunch of fatties get >14. Fucking motivated fatties.
>> Anonymous
1-6% doesnt mean ur dead faggots. fucking idiots.
>> Anonymous
>>3015341-6% doesnt mean ur dead faggots. fucking idiots.

ORGANS NEED FAT TO WORK.
>> Anonymous
op here. so how do get toned without looking huge? just keep doing waits until i reach a good size, then cardio my fucking arse off?
>> Anonymous
>>301524
everything sounds good except the 3 sets of 8 reps.switch that around and youll be gold
>> Theodore Roosevelt
>i hear SOME body fat is required for maintenance of lactic acid build up

what.the.fuck?
>> rage
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0/10 troll
>> Anonymous
>>301540op here. so how do get toned without looking huge? just keep doing waits until i reach a good size, then cardio my fucking arse off?

Just be careful. I lifted weights way too hard last week. Now I can't fit in my car and I accidentally killed dog when I pet it too hard.
>> sasuke
>>301526
yea, its funny people thinking there's more than one way to strenght gain depending on how much you want to gain.
geeze i mean if you do 5x5 but only want to gain 5lbs of muscle then stop when you get them. it's not like you're going to keep gaining muscles incontrolably and we will have to hospitalize you to inject cortisol in your bloodstream. for fucking burning sake.
>> Anonymous
hey if i wanted to go running every day and the gym to do cardio and look like a fucking marathon runner, THEN do weights, is that a good way to get toned? and my diet kicks arse, dont bother asking.
>> Anonymous
The problem I have with OP is that he assumes Bruce Lee had little muscle, when in fact he was beyond ripped. Reason he's the size he is is due to the fact that it's to maximize the efficiency of his martial arts. You bet your ass that if he were as intense about bodybuilding as he was about MA, he'd be lee priest size or some shit.
>> Anonymous
>>301546
NO REALLY IT HAPPENED TO A FRIEND OF A FRIEND OF MINE AND HIS BICEPS EXPLODED
>> Anonymous
>>301541switch that around and youll be gold

8 sets of 3 reps? Correct me if I'm wrong, but that's for if you want to get XBOX HUGE like the world's strongest men isn't it? I'm the guy that posted the big FAQ post and I don't want to get big like I power lifter, I just want to get a teeny bit bigger and ripped.
>> sasuke
>>301551
yes definitly.
>> Anonymous
>>301551
op here - can you elaborate?
>> Anonymous
QUIT SAYING "TONED"

CHRIST
>> Anonymous
>>301553


3 rep sets are going to give you barely any size at all. What they will give you is a fuckton of strength.
>> Anonymous
OP is an uninformed idiot. I'll tell you why if you haven't figured out the most glaring part of it by now.

OP is one of those morons who walks up to me and tells me they want to get muscular "BUT NOT LOL BIG MUSCULAR JUST TONED." Sorry OP, it takes years upon years of weightlifting and a certain nutrional balance to look like bodybuilder. It's a weight lifting myth that pumping iron causes you to get huge super fast.

OP, the answer you're looking for is simple and it's been in front of you the entire time. The only problem is that you fell for a myth that has blinded you to the answer.

You want to get "toned" but not "big" OP? Then just fucking weight lift like everyone else. Just go on a diet and weight lift like a normal human being. Proper dieting combined with dedicated lifting will get you toned. People who want to pack on mass and get as big as bodybuilders require a different diet.

So just fucking lift and diet and stop making misconceptions.
>> Anonymous
>>3015683 rep sets are going to give you barely any size at all. What they will give you is a fuckton of strength.

Ok. I'm not a huge douche or anything, but part of my reason for going to the gym is to look better. At 8 reps I'm getting a noticeable increase in strength (the most noticeable is my pec fly, I'm on 250 lbs which is the full rack of weights) and getting bigger without looking bulky.
>> Anonymous
>>301559
Simply put, bruce lee was probably one of the fastest and strongest p4p martial artists ever. His body was as fast, strong, and small as he could possibly get it. Just go to wikipedia or some shit to check out his (hundreds) of feats. The thing is, is that his body was basically the perfect composition for what he did.
>> rage
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>>301579
You have it backwards
>> Anonymous
>>301584
well i do three martial arts, and that's why i used himas my topic image... all i wanna know is how to look like his body does
>> Anonymous
>>301551
>>301584

suck moar chink cock. GTFO.


>1-8% body fat
>1

LAWL
>>301504
>> Anonymous
>>301606
bulk ' n' cut, moron... if he was around he'd tell you THE SAME FUCKING THING.
>> Anonymous
>>301614bulk ' n' cut, moron

Why can't you all just leave fit forever.

THE ONLY WAY TO GAIN MUSCLE IS TO GET FAT FIRST.
>> Anonymous
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>>301618
>> Anonymous
>>301618
CAPS LOCK IS CRUISE CONTROL FOR INTERNET PHD LEWLZ
>> Anonymous
>>301594

According to this the best way to get huge would be to do 20 reps. That strikes me as really odd, but then again I'm really no expert. I don't have a huge problem with what it say 8 reps will give me though. As long as I get ripped and stronger I'm happy. I will take this info into account though, I'll probably cut my reps back once I'm at a size I'm happy with.
>> Anonymous
>>301632


Just fucking do 5 reps already. It's the perfect balance for everything. It's what all the serious weightlifters do.
>> Anonymous
>>301640
don't waste your breath. he's just another faggot weaboo who'll lift weights two times and then go back to fapping to posters of ALMIGHTY BWUCE WEE
>> Anonymous
>>301632
Ever heard of 20 rep squats? You do squats for 20 reps at a very heavy weight. It's used by a lot of people to put on large amounts of muscle.
>> Anonymous
>>301640Just fucking do 5 reps already. It's the perfect balance for everything. It's what all the serious weightlifters do.

I think Arnold Schwarzenegger counts as a serious body builder.

http://www.askmen.com/sports/bodybuilding_200/225b_fitness_tip.html

>>8-12 reps
>>8-12 reps
>>8-12 reps
>> Anonymous
>>301644don't waste your breath. he's just another faggot weaboo who'll lift weights two times and then go back to fapping to posters of ALMIGHTY BWUCE WEE

That's why I'm 5'5" 142 lbs and 6% body fat right? But I did post in a thread with a pic of Bruce Lee in it, so I guess I deserved that.
>> Anonymous
>>301657

hey jackass...

>>301640
>weightlifters

weightlifter =\= bodybuilder, dumb faggot.
>> Anonymous
>>301666

Oh yeah? Well you're stupid. >:(
>> Anonymous
>>301666
BUT THEY'RE LIKE TOTALLY THE SAME THING AMIRITE?
>> Anonymous
Swimming is a good way to start, It works alot of muscles and burns fat pretty well.
Bulky muscle is almost useless muscle, since those with bulk arent the most agile or whatever the fuck it is. For muscle you can actually -use-, I'd say start with stuff like hindu squats, hindu pushups, The pushups where you put one leg in the air, reverse pushups, V ups (Great!), Bowing, the grasshopper (Also the mountain climber and duck waddle are good). Thats all I can think of right now, just dont forget the lifts!
Also remember, simply trying different positions (A little farther forward or backward) in weight lifting can help alot.
>> Anonymous
>>301644
>>301640

5 reps isn't the holy grail of weightlifting. Just because Stronglifts supports 5x5 doesn't mean 5 reps is the perfect number. There's nothing wrong with people doing 8 reps, nor 10, nor 20. Different people have different goals with different motivations.
>> Anonymous
>>301679Bulky muscle is almost useless muscle, since those with bulk arent the most agile or whatever the fuck it is.
What a myth
>> umm DUNNOD'ANGELO
Go to a gym ?
>> Anonymous
You will NEVER get to look like Bruce Lee

Give up now
>> Anonymous
>>302441
>You will NEVER get to look like Bruce Lee
>Give up now
Don't listen to him OP. Work hard. Don't ever stop. Fight for it. Read everything. Try everything. Build yourself into a better person!
>> Anonymous
Have you tried going back in time and being born unto his parents instead of your own?
>> Anonymous
>>302441

Thanks, generic bad kid from an 80s flick!