itt: IST final black pills
Just lift weights, problem solved
and turn into a chud?? no thank you! i just want surgery to become a catboy
JUST LIFT. DIE. LIFT. AND REPEAT.
the one on the left looks good to start lifting hard and clean bulking slightly above maintenance
stop coping gay
the bicep insertions pill is brutal
i dond geddit
why do you gays wear a belt to cover your fat
how'd ya get the core aside from insertions, any routine for it?
Squats, front squats, OHP and Yates rows. For the last two months I've also been doing leg raises on dip bars but I doubt that had any measurable difference in such a short time
Laughing so hard right now at everyone saying compounds aren't enough for abs
Laughing so hard at you outing yourself for having no abs
Honestly, they haven't been enough for me. I've been lifting for years, and the rest of my body looks great, but my abs are sorely lacking. I've been doing more ab work recently, and it seems to be helping.
Why does your hand look crisp but your abs look blurred? Photoshopped?
Dogshit phone camera
THE ALPHA OF AWE
THE BRUTE OF BRAWN
I started with a 3 day full body routine. This is what I have been running for the better part of a year.
Db pullovers 3x10
Bb rows 3x8
Db flyes 3x10
Db press 3x10
Cb Curls 3x6
Cb wrist curls 3x15
Calf raises 3x25
Front squats 3x8
Lat raises 3x10
Bb shrugs 3x15
Cb Curls 4x8 (lower weight higher reps)
Db front raises 4x16
Seated triceps extensions 4x10
Cb wrist curls 4x15
Same as day 1
Same as day 2
And then repeat.
Thanks lad, I'll be happy to give this a try.
No problem brother. Though I escaped skinnyfat doing full body three days a week, that's what I'd rec if you are starting out or if you haven't hit intermediate numbers yet.
i cant even hit intermediate numbers...
Then try a hypertrophy focused, 3 day full body workout until you do. Don't worry much about numbers, as long as you focus on hypertophy you won't find it hard to get out of skinnyfat mode. Most complaints come from people who train for strength and neglect mass
Very inspirational bro. Thanks for posting
Happy to help brother
Nice genes bro. It's just your hard work and nothing else I'm sure.
Getting passive aggressive roid accusations feels euphoric
I'm not accusing you of roids. I'm drawing attention to the matter that your progress isn't typical at all and just your hard work, which I don't deny, are not enough for this for a normal guy.
you won't know whether your progress is comparable until you try just as hard as him.
Apologies friend, I thought you were being (even more) sarcastic. But as
said, when I started I just focused on my progress. I didn't compare my physique or numbers with anyone else's, especially with randos on the internet just like me now. The proper dyel mindset is that if you train you are only guaranteed to look better, and if you don't you're only guaranteed to look the same or even worse.
pull down your pants playa.
Take tha belt off ya abs playa.
Mirin' everything. Great job dude.
Go away, demoralizer. We will all make it as long as we put in the effort, stop being such a lazy bitch and looking for excuses to stop giving any effort towards your self improvement. You're actively searching for demoralizing material and anecdotes, instead of putting effort towards your own happiness and benefit. WAGMI, as long as you put in the effort.
He’s right though. There’s no hope for skinny fats.
moron shut the fuck up, lift weights pussy
Come at me fat bitch. You are a gay hiding behind is computer looking like shit.
i hate the term skinny-fat so much. you are not skinnyfat, you are skinny and have no muscle
not just no muscle, it's having some fat and a low T distribution - mostly in belly with little in upper chest/shoulders and arms
That's normal for men retard.
not to that extent retard. look up the effects of hormones.
You fell for the memes, low t fat dstribution would mean you have a pear shape like a woman.
You're supposed to lift weights while you bulk
did you lift for like 3 months?
I can tell you never grinded a rep or lifted anything heavy in your life
Put some effort and anger in lifting. Don't just go through the motion, go all out, unleash yourself
>eat like shit and call it “bulking”
>why don’t i look aesthetic
holy shit i hate skinny fats with a passion
Based bloomer doing the Lords work. I wish these demoralization gays would just have the decency to kill themselves instead of trying to spread their poison.
Shut the fuck up you coping retard.
>W-we can all m-m-make it bros! W-w-w-w-we just gotta lift the problems away and pretend they don't exist.
shalom rabbi, I wonder how many shekels they paid you for this post
>We will all make it as long as we put in the effort
Effort is meaningless, method is what counts. You can't expect to do shit wrong and still come out on top.
Oh man what a gay, im a zoomer, but even i hate other zoomers. Just had to argue just to be contrarian and for the chance to say “ok boomer”. Even though you can clearly assume from the context that “effort” here refers to method, diet, routine, sleep etc. you sound like you are tedious to be around and your “friends” probably think you are a colossal fag. Someone just slap us, as a generation please we need it so bad.
>Someone just slap us, as a generation please we need it so bad
I wouldn't worry about that. 80% of you are destined for careers at an Amazon warehouse.
>Effort is meaningless, method is what counts. You can't expect to do shit wrong and still come out on top.
I have the worst programming on this entire board yet you are smaller than me, and weaker than me.
Literally me. Finished a 25 pound cut and managed to keep most of my lifts around the same but still look the same except for a slightly smaller stomach. Trying a lean bulk soon. Hopefully it works this time
This would be the result of lazy gay-tier dieting or shit programming. If this is all you can ever achieve, you're a waste of life and should be ashamed.
what is good programming?
SS + GOMAD
Bulk and cut cycles were never supposed to be season scale, I hate this meme. Bulk for 3-5 years then cut.
this what happens when you "maingain" or eat at maintenance or at a small surplus even
only solution is to bloat or cut till anorexic on the verge of death
it it is what it is
This is only a blackpill if you're a dopamine fried zoomer who needs immediate and constant gratification to keep you motivated towards reaching your goals. Your body builds muscle at a much slower rate than it gains fat, simple as. There's no way around it, you will gain fat while bulking to gain muscle, and you need to bulk to gain muscle. You can always easily lose the fat, it just takes patience. But I get it, zoomers don't want to have patience, they want to look like an Instagram influencer by next week.
Lmaoooo this is coming from a millennial who doesn’t know how many genders or pronouns he/her wants to use today. Literally the worst generation. Go fuck your self.
not even him but christ you sound like a pussy
Where is the pirate that steals gainz from gay OPs when you need him?
r8 my cut
I have no idea what I'm talking about but good definition and low body fat, looks good to me.
Looking pretty good.
What was your weight before and after?
How long did it take?
before im not totally certain cause i didn’t have a scale but it was around 170-175 lbs. after im between 145-150. took about 5 months at a pretty moderate pace. ~1800 cals
I escaped skinnyfat
The problem is I had to change my diet dramatically to do it. Had to cut out all junk food, all processed food, all diary, all diet soda.
Now I’m just limited to meat, fruit and vegetables and only drink water.
I tried cicoing out of skinnyfat but kept all the standard foods in my calories and could never escape skinnyfat, it made me realize calories in vs calories out isn’t everything, for some people especially like me with my genetics, eliminating all modern processed artificially chemically enhanced drink and food had to be done, and diary along aside it. So not even whey protein.
I challenge every single skinnyfat now, I bet you $100,000 each, if you just drink water, eat meat / fruit / vegetable, and nothing else; you will lose your skinnyfat body within a few months
not even plain yogurt?
This is true, I fell for the seed oils r bad black pill and went into a psychotic diet rave. Been eating nothing but farmer’s market fruits n vegetables, honey, eggs, dairy and meat from a small butchery. Drinking nothing but reverse osmosis filtered water and getting 30 mins of sun everyday. No food wrapped in plastic EVER. Olive oil and ghee for cooking only. 6 months later I feel the best I’ve felt in a long time and my bodyfat and weight dropped by a lot really fast and I just kept eating as normal, never felt hungry during that period or make a conscious effort to eat less than I wanted. I’ve been back in the gym for the past 2 months and I’m making gains rapidly.
It's not that CICO is wrong, but you were most likely not counting your calories properly while still under your crappy processed food diet. When you switched to a healthy diet you began eating below maintenance (which is obviously easier when you are not eating crap), so you lost fat.
Meat and potatoes + greek yogurt for breakfast made me lose 40lbs in 4 months. CICO is a massive part but it’s an uphill battle if your calories are sugar heavy
>CICO doesnt work
>eat low calorie foods instead
what a genius
skinny fat is 6 months away from looking great, literally not an issue
I'm builtfat right now and need to lose some weight. I like food though and I have 0 intention of going on a cut. I'm just going to keep eating the same but increase my physical activity. I live near a mountain so I'm just going to go hike it every day and lose fat that way.
I WILL cut my way out of skinnyfat
I WILL be underweight
But I WILL DO IT
I'm hungry but I need to atone
That's how I did it. Good luck brah
I too will cut my way out of skinnyfat. Fuck becoming fat
You will make it
Just recomp bro
skinny fat people are just fat people with no muscle. they need to lose 20-30 lbs to get skinny, and then they need to bulk up about 10-20 lbs of pure muscle. the latter is virtually impossible to do in under 2-3 years. so, it takes time.
the biggest misconceptions though is that "oh i just need to lose 10 lbs" and then they lose it and they look the same. also that muscle can be gained as mike israel puts it "20 lbs in the first year". my ass it can. no the average person, esp a skinny fat, is going to put on 5-10 lbs in the first year. 10 lbs if you are a child with no job, no relationships and no responsibilities and literally no life go to the gym for a year and focus on nothing else other than sleep, stress reduction, and eating.
>they need to lose 20-30 lbs
skinnyfat into skelly
If you focused, you could put on 10 pounds of muscle in a year. You just clearly don't respect your body enough to try.
I "escaped" the skinnyfat blackpill with a single month of doing push ups, pull ups, and crunches in my room.
swimming is all you need and anyone saying otherwise is a coping little faglord who’s shoulders are too fucked from lifting to even begin to butterfly stroke
the final black pill is that no matter how many times you post this thread you'll still be an annoying gay
If you idiots would do a routine geared towards looking good rather than starting strength and SQUATZ N OATZ every time you bulk your body wouldn't look that way.
If you train your upper body it will get bigger. If you train your lower body your lower body will get bigger.
skinnyfat is a hormonal/diet issue. if you stopped eating processed and toxic junk its almost impossible for your body composition to become this bad. granted if youve been a pathetic skinny fat freak all your life it will take lot of dedication to grow a natural physique
I'm pretty sure actually exercising might help this issue.
That’s a meme. Body recomp is just a cut, but with a fancy name so it appeals to more people.
Is staying at caloric maintenance while increasing your training volume and intensity until the amount you eat to maintain your current weight (assuming you aren't overweight) becomes a defecit.
Just lift and do cardio at maintenance and eventually you will lose fat without losing muscle.
Lmao. Just exercise and eat healthier. 99.99% of humans are capable of being 18 minute or less 5k runners. Once you are lean enough, then just build muscle.
>"Don't exercise because..."
>Gestures vaguely toward the concept of skinnyfat.
Do you have some kind of aphasia?
Holy fuck the garden gnomery around here these days is off the charts.
Go back to posting bbc on /b/ Shlomo.
Here's some ones I thought of
>Your tendons are very hard to grow and recover very slowly
>Muscle origins and Insertions are genetic, including and especially the linea alba and tendinous inscriptions
>Fat distribution is genetic
>You cannot get stronger without lifting
>Roiders will always progress faster than you and look better than you
>Fitness content is effectively cyclical and redundant and exists to sell you products
>Getting strong alone won't improve your social skills
>Getting strong alone won't rid you of depression or anxiety
>You will likely never be satisfied with your journey, and are likely to develop body dysmorphia and potentially even an eating disorder.
>Changing your body entirely is impossible.
>Changing your physique takes a very long time
Now that I've said all of that though, you should still lift.
>I leave Sisyphus at the foot of the mountain! One always finds one’s burden again. But Sisyphus teaches the higher fidelity that negates the gods and raises rocks. He too concludes that all is well. This universe henceforth without a master seems to him neither sterile nor futile. Each atom of that stone, each mineral flake of that night filled mountain, in itself forms a world. The struggle itself toward the heights is enough to fill a man’s heart. One must imagine Sisyphus happy.
Based and Camus pilled. Good advice anon, I wouldn't even call those black pills, just reality checks.
>Roiders will always progress faster than you and look better than you
Don't forget die faster.
Here are the corresponding white pills though. I ran out of room.
>Your tendons do grow. And get stronger. And they deteriorate much slower than muscle.
>You can lose fat. And it's as simple as working out while in maintenance or deficit.
>Roiding has its own downsides, and cheaters never win. They often end up with tendon issues and/or heart issues. Let them do it their way.
>Getting fit is a small set of simple rules: lift, eat protein, be consistent. Content tries to elaborate but it's not much more than that.
>Getting strong can help you try new things. And help you be more confident.
>Getting strong can help you seek treatment if you need it, find friends, and have a reason to leave the house.
>You might not be satisfied but people will notice that you're stronger, leaner, and more muscular. They will see, and some will even say so.
>You will grow to accept that in your life you cannot change. But this is hard to swallow.
>Once you achieve a physique you like, keeping it is much less work than it took to get it.
So go lift.
>Out of the night that covers me,
>-- Black as the pit from pole to pole,
>I thank whatever gods may be
>-- For my unconquerable soul.
>In the fell clutch of circumstance
>-- I have not winced nor cried aloud.
>Under the bludgeonings of chance
>-- My head is bloody, but unbowed.
>Beyond this place of wrath and tears
>-- Looms but the Horror of the shade,
>And yet the menace of the years
>-- Finds and shall find me unafraid.
>It matters not how strait the gate,
>-- How charged with punishments the scroll,
>I am the master of my fate,
>-- I am the captain of my soul.
>and cheaters never win
Cheaters almost always win, that's why cheating is a thing.
Also pretty much everyone roids so it's not even really cheating.
All true except
>You cannot get stronger without lifting
Why should I believe OP (who is clearly a gay) when I can already see the benefits of 4 months of lifting?
Because OP wants to discourage skinnyfats from working out
Why? The conversation is over.
Let's pretend this was true: oh well. Shouldn't have let yourself become skinnyfat to begin with, gay.
Spoiler alert: it doesn't happen to normal active people who eat proper food and live a healthy lifestyle.
Went to the beach recently and most men are skinnyfat. It's insane
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