Stop consuming too much carbs and fast food. Have a glass of good wine, no more cheap shit. Eat fruit. Eat fish. No soy. Don't breed with roasties. Find a wholesome waifu. Do cardio. Go running. Stockpile food and buy a truck/SUV to survive The Coming Ice Age. Don't do ignorant nigger things like stealing and acting like a monkey. Respect yourself and your race. Don't humiliate your women with the degenerate feminism.
Notable Lifters: Jim Stoppani, Kris Gethin, Dorian Yates
Reading List: Some Orwell and some Machiavelli.
Stop consuming as much pornography and even try the NoFap challenge to boost test levels. Get off the internet for at least five minutes a day. Stop smoking cigs. Don't do hard drugs. Weed is okay in moderation and only if it is medicinal. Don't watch degenerate media and read some books. Invest in cryptocurrency for your retirement. Brush off the haters and jealous cucks. This is your life now. Welcome to /SIG/ 2018.
Im too sore and tired from working all day and my knees are fucked from 23 years of hockey, i also love beer. Help me my brothers.
Brayden Howard
bump for /SIG/
Chase Jackson
Can you try 10 pushups user?
Isaiah Morris
baby steps brother, baby steps
Justin Ortiz
I cleaned my room, started cooking again instead of eating out, and have increase the amount of vegetables in my diet. The next goal is to revive my daily workout routine.
Charles Ward
Bought meat and veggies today. Hitting the gym later. What type of routine should a noob do?
Hunter Gray
Go back to hookey anooon. I knuw yuu steele loove it. I wus a left d en steele find teh tyme tu goo tu the lukel rink en lace oop.
Xavier Perry
>What type of routine should a noob do? What do you want in the end? Aesthetics, health, or serious muscle?
Caleb Collins
Was here yesterday. Was suggested a good program. Check out stronglifts com. might be what your looking for.
William Wright
I can finally do a chin up. Now to get to 5.
Xavier Lewis
Everyday I see this kind of fucking threat. These threads are nothing but verbal masturbation. You user (yes you faggot that started the thread) are not going to look like that fucking statue if just keep talking about it and doing nothing.
Kayden Smith
It's called goals and working toward an ideal user. Do you?
Sebastian Rivera
> just keep talking about it and doing nothing. Many in this thread will, but /SIG/ is more for that rare individual that is ready to be remade and has the will and desire to see the goals through. Why should we deny them their redemption on this earth?
Parker Wilson
lol that filename
>t. underage B&: the post
Angel Harris
>Bought veggies today Make sure those veggies are filled with one of the following: >Zinc >Vitamin B6 >Vitamin A >Vitamin C
Those are essential for testosterone production
Lucas Watson
Is it the meme true about red onions and T? I buy a lot of white onions and was curious if it had the same effect.
Jacob Taylor
Yeah it doesn’t really matter, onions are onions.
Jonathan Parker
So they all boost T? Cool.
Robert Johnson
All three in the end. Wanna look like Arnold in Conan.
Broccoli, Assparigus and Portabella mushrooms. Did I do good?
Camden Green
>an ideal user
Look some people enjoy the gym, some enjoy it so much they make their own gym because it is much cheaper in the long run and don't want to wait to use equipment (such as me). But then there are people who just hate working out, and that is fine. Not everybody enjoys the same shit. If you don't enjoy lifting and being athletic that is fine, just don't be obese (over 25% body fat) if you care for your health. People should be left alone to be happy doing what they enjoy doing.
Luis Morris
Get onions too faggot. Okay, so my recommendation is basic routines like pic related (forgive the name) and swimming for cardio and light full body workout. Head over to the weight section and see if you can get a spotter and do squats. The core is the most important group of muscles to train.
Thomas Long
I can do 10 pull ups. Not much but I'm improving. Don't really count pushups because I do different variations until failure.
It's just that I've gotten out of the house twice this week for my exams and getting groceries. Though I gotta say, hair feels much nicer when you don't wash it very often.
Benjamin Jackson
Any scientific or scholarly articles that suggest working out more than 1 1/2 hr a day is more beneficial OP? I feel like this is soviet grade horseshit... but thats just me
Juan Cruz
I jacked off again.
Charles Clark
Ive got a fucked up wrist, at one point in time i could do about 75 push-ups at up/down speed. But now i cant barley do 10 without stopping because off my wrist. I do balled fist pushups are those just as good?
Easton Jackson
Vitamin D and Zinc are the two most important things to raise testosterone, also lose weight if you're overweight (fat produces estrogen). Strength training is also quite useful, not too much cardio stuff. Also combine that with estrogen blockers like wild nettle root and grape seed extract.
Aaron Kelly
So you live your life according to what a bunch of p-hacking (((leftist))) faggots tell you?
Jeremiah Myers
1 1/2 hr every day is way too much. Muscles need a relaxation period in order to grow, also too much training actually lowers testosterone. I would say 1 hr every two days is enough.
Juan Murphy
do bench press instead in addition to other chest exercises watch youtube if you have no experience start very low and add weight very gradually reach week emphasize form over speed
Robert Ross
I wanna name my kid Theodore
Jaxson Bailey
read a book on degeneracy theory. Find out what kind of degeneracy is imposed on you on a daily basis to understand why you don't operate in the way you wish, and why you haven't achieved what you wanted to achieve.
Logan Powell
Balled should work fine for you. It works all the same muscle groups from what I remember. Another thing you can try is to tuck your arms and to your side when doing a pushup, It will work your chest muscles more, but you may find it's more comfortable than your normal extended arm pushup. Danke mein Freund. I drink a lot of whole milk so I get enough vitamin D. I will try to work on my zinc.
Charles Hughes
Closed fist are fine, better even
Levi Rogers
>t. le edgy 16 year old
Jacob Morales
Nice, bump
Did NoFap and cold showers for a week. The cold showers suuuucked, so I'm back to hot showers. NoFap is something I'd like to revisit and push further. Specifically, I've noticed some of my more degenerate fetishes taper off, and if I pushed myself furher I feel that they would eventually become uninteresting; or at least uninteresting enough for to have control over them. >controlling your desires limits the scope of your potential behavior I am eating a lot less than I used to, partly on purpose but lately I just haven't had much of an appetite (lots of sickness going around, I caught something). Still haven't joined a gym or started any exercise routine, but I'm working my way up to it. Cleaned my room and have been throwing my laundry in more consistently.
How are you lads doing? What are you up to? And keep at it Gentleman
Camden Hernandez
No. Steroids allows people to do these crazy workouts. If you are not on steroids, you should not be working out 2 hours per day. Your muscles grow by tearing and repairing. You can't just keep tearing without giving it time to repair.
Levi James
Can someone recommend me a good workout? Been lifting for 1 year, but not sure how to plan a good workout that will give good results. My goal is to look like pic related.
Evan Jackson
>What are you up to? Jacking off >keep at it Will do
Tyler Bennett
false trichotomy. push the iron and all three shall come.
Joseph Ward
Start a can Room
Carter Butler
Nutrition is a big fuck up for me. I want to drop myself into ketosis for a few months to shred down my BMI and start bulking up. I tried it once, but didn't have the ingredients bought out or the knowledge to keep it going. What do you typically eat each day?
Blake James
this
Asher Wright
Also eat loads of good fats, testosterone and almost all hormones come from cholesterol. It's turned into Pregnenolon than Progesteron than Testosterone.
Ethan Lopez
If you've been lifting for a year, including regular squats/deadlifts, then you can move to a split workout. If you haven't been doing those, I recommend a 5x5 workout.
Colton Roberts
That depends on the week. Another goal of cooking is to expand my culinary skills. Usually I am eating potatoes, rice, asparagus, onions, mushrooms, and salad in a week. For meats it's usually sausage, beef, or chicken. I want to return to fruit smoothies in the morning. Right now fruit is my Achilles heel.
Levi Price
About to start Keto diet with the Mrs. Any fine lads have experience with it? I’ve head mixed things about how your brain functions without carbs and there is a lot of misinformation around.
Strength and honour comrades.
Lincoln Evans
>respect yourself and your race >buy a gas guzzling truck that you will only use within the city to carry groceries and fill up the air and your lungs with pollution that'll show those degenerates!
Jack Collins
Shit is gay
Get A REAL PLAN. Look up Bill Pearl Getting Stronger pdf
He has a SHIT TON of plans you can follow for your ideal body/ what you are training for. Here is an example pic related.
Do you want a superhero body build? One secret is to do: Bent Arm Barbell Pull Overs (This will not just work muscles, it also changes the the bones in your rib cage to become much bigger). Abdominal Vacuums (this will make your waist much smaller, Arnold used to do these) When do decline crunches, hold onto dumbells tat you can do 10- 15 good reps, only go halfway down and back up. This will hit the top 4 abdomen muscles with heavy weight and build mass in them. Do the opposite for your lower abs when doing leg lifts, do high reps or holding your legs up. When doing lat pull downs, go as wide as you can go on the handles, the wider the grip, the wider your lats will grow. Same with bench.
Ethan Adams
checked
Benjamin Cooper
Ketosis is no joke
Good for losing weight but if you want to build muscle you best be prepared for some heavy meals
David Harris
I can't eat in the mornings, I have absolutely no appetite. But I know that's bad for you. Maybe I'll try fruit smoothies. I love me some angel food
Jacob Davis
>Weed is okay in moderation
Gabriel Diaz
had a really shit workout tonight. feels bad man. how do I recover from a lousy lifting session?
Luke Watson
You will get used to it. I used to be the same. I'd drink something and go. When you eat a decent breakfast you have more energy and focus for your day. You'll be surprised how productive you can be.
Dylan Sanders
Yeah, eventually ketosis will start to eat through the muscle but I have plenty of fat to burn through first, and hardly any muscle anyway. I fucking love bread though.
Jordan Hernandez
You always want to trick your body if you wish to get stronger, bigger more lean. Do different lifts, do tem differently such has going slower, doing lighter weight, higher reps, or lower reps higher weight, hold the barbell in different places (wider grip for bench works more outer chest, hands together grip bench and only going half way up works your inner chest).
Also understand there are some exercise that are optimal for lighter, higher reps for toning and others for power and mass.
General rule of thumb: the more simple a movement is for lifting, the more it can be used for power and strength.
the more complex a movement is, the lighter and more reps you should do for it.
Aiden Nguyen
If you are serious, cut that shit out completely. You will see, staying off beer and anyting bad for 3 months and doing serious lifting, when you go get your first beer or weed, how it makes you feel like sit the next day and you won't want to do it anymore.
Blake Peterson
How long can I keep up the SS (squat 5x5, bench 5x5, overhead press 5x5, DL 5x5) before I have to start adding in new workouts?
Connor Green
If you don't want to eat in the morning then don't. I used to be the same exact way and I was fine. listen to your body, not everyone is the same.
Cooper Bailey
it's pretty beneficial for 6 months to 1 year if you feel comfortable understanding what muscle groups correspond to what workout and making sure you get enough rest, then you can add complimentary exercises if you really want. additionally, eating protein right after and in 3 hour intervals is best for recovery. i also drink a little milk at night for the casein protein, which is slow release while you sleep
and you might want to check that DL configuration most 5x5 workouts i see recommend 3x5 or even 1x5 for deadlift back injuries can happen on deadlift due to form or just having a tired back and overdoing it, probably the most dangerous exercise of the bunch
Gavin Perry
I set up a home gym after New Year's. It's fucking awesome to wake up, down some whey, and lift in total solitude, no DYEL faggots using the triceps cable making no gains, no canned nigger pop music on the PA, no seeing the same jagoffs evertim no matter when you happen to go (you know what I'm talking about). I get better workouts when everything is comfy and no annoyances. I would always leave the gym a bit earlier than I could have because it's such a mediocre experience. I fucking can't stand being around people unless I'm socializing.
I start with chins and superset with curls, then I so weighted dips. Dumbells rows/shrugs, and delt raise supersets (all three heads). Leg day I do single leg squat variations and ab and forearm work. Minimal equipment needed, I just have a decent sized studio apartment. After the end of the year I'll get up to 200 lbs and I'll start doing personal training. Need a secondary income for security. So this year I plan to reach god level physique and increase my financial self-reliance. The latter is something we all should do for insurance against Jews for our political beliefs. The best thing you can do for your people own be successful and have some kind of hiring power or be able to generate your own income, not be some depressed sperg complaining about how fucked the world is right now
Thomas Reed
Anons, eat this at night. Avocado, onion, tomatoes, peppers and cheese. Add lemon juice, olive oil and a bit of apple cider vinegar. Been eating this every night for the last week and it's perfect. Pic is illustrative.
Also went from none to do 7 pull ups and 10 chin ups. at my home installed bar. Keto is the best, my acne disappeared almost completely and I no longer feel blurred in the head.
Jaxon Jones
Thanks user! I usually have half a whey protein shake, two scoops 28g each with whole milk, right before and then the other half right after a workout, and I drink milk regularly... I tried to start drinking those BHA aminos or whatever but the mix is chalky and makes me want to spew so I don't do it often. I was laid off recently so I havent really been eating except dinner, which I know I need to change... I also smoke pot and cigarettes and I drink every night and I have been doing it all for so long I dont even know how to live my life without it. I play guitar, I'm writing a book, I try not to watch porn, I believe in National Socialism and I am going to law school this fall but I cant shake these bad habits... I have no willpower whatsoever, wtf do I do? I have quit smoking and drinking and pot for months at a time and I just become less able to control my anger and disdain for everything and my sex drive. I feel like a grown child... Help me user
Anthony Wilson
Keto is redpilled but you’re not eating a skinless chicken thigh so you’re a cuck bitch
Jeremiah Lopez
I am close to offing myself fampai. Only things really keeping me alive is coffee and classical music, but it's getting worse every day. I must have some sort of deep cognitive problem, I have anxiety for everything. I'm hungry but have anxiety about making and eating food. For a whole week straight I only had 800 calories a day. I have horrible dry hair or dandruff, my head is literally like a snow globe, nothing improves it. Imagine every single day your scalp hurts, it hurts to to touch your head, and shaking your head makes disgusting dandruff rain down on you. I have had so little energy and motivation that I'm forgetting what it feels like to feel those things. I haven't communicated in any way with anybody really for... maybe 4, 5 months? Pretty much all of my emotions are varying degrees of anxiety, hunger, depression, irritation, et cetera.
My biggest accomplishments are when I eat enough that I don't feel hungry, or maybe I take things off the floor of my room and do laundry, or something, for months on end. It's very sad.
>eating meat at night Here we at around 21:00 or 22:00. Not so early like you guys, people are working at 18:00 or 20:00. Also I eat something like this every noon. Tho I surely will welcome chicken breast back in my diet.
Colton Ortiz
Nofap / Noporn / No social media Cold showers Gym: Pull ups, Military press, pushups, dips, squats, bench press. Make sure to stretch and foam roll. Vegan Invest in crypto Do good in school Avoid the internet and read books Drink water Buy a plant for your room (increases productivity) Keep everything organized Take care of your skin Fuck bitches Get money
Enjoy your hormones and preservatives while you last
Ayden Campbell
((curly jew hair))
no thanks
Julian Wood
i went through something similar i became autistic and every minute of every day is on a schedule, including my relax time i studied every single aspect of my life, broke it into easily examined/researched components, and threw away the chaff i break my schedule sometimes, but my rule is always go back to it by the next day best thing you can do is be self-reflective and discover what mental/physical routines are throwing you off >do cigarettes keep you up >does eating/drinking late give you heartburn, making sleeping hard >do you eat 1 single, high calorie, high-carb meal a day, makes you a slave to high/low blood sugar spikes >do you get that food, play vidya, and whack off to feel good, that's a depressive cycle >getting laid off or breaking up in a relationship can trigger a cycle where nonconstructive thought A leads to thought B until you reach thought F which leads to thought A. no one can give you willpower or self esteem, both are self-attained.
John Scott
>Vegan Why?
Joseph Howard
I wouldn't waste time with squats. I don't like it for long term joint health and it's too taxing on the CNS. IMO only guys on gear can optimally incorporate squats. Better to figure out how to eat right for sustainable cutting and go hard with a program that suits your aesthetics well right off the bat. Everyone starts with squats because they fetishize it as a classic lift but it's way too complex for a beginner with all the other important variables you need to figure out. You need to learn how to eat right and assess your recovering ability or you tend go nowhere for a few years like everyone else. Jumping around diff programs because you're doing too much volume for your calorie intake etc
Jordan Hernandez
If I can make a couple suggestions user, having come from that place and struggling with it for years to just recently finally come out, and you can take it or leave it Please, please, please find Jesus Christ, not a church, not a denomination, just read the red words in the New Testament and then pray to Him like you're talking to your father Just ask Him for help, for grace, for direction, for purpose, ask honestly and with sincerity and I promise it will come Also, it's not as easy to come across, but microdosing psilocybin mushrooms helps TREMENDOUSLY with anxiety, depression, and all other "mental issues" that come a la carte with the bizarro world we live in today .1-.25g of dried magic mushrooms once every four days and really contemplate on your problems, your feelings about them, your place in life, your goals, your spirituality, etc and you will feel right as rain Always remember someone loves and cares about you, if not your racial kin, Jesus Christ loves you no matter what you do or who you are Suicide is never the answer unless you're one of the faggot kikes in our government, media, academia, or banks This is a rock bottom place to build up and people will be amazed by your comeback
Hudson Phillips
I've almost gone two weeks without using caffeine. It's just an experiment, but I have a feeling that I will function better in the long run to remove the dependency. I was sort of addicted to energy drinks for a long time as well, so this is a big achievement for me, not to mention a financial relief. Also 2 week for no fap, 26 weeks without drinking alcohol. No fap is a lot harder than it sounds if it's been a habit for years.
Slowly but surely I am replacing all my addictions and bad habits with things that are productive and good for my body.
Jonathan Ward
slow, steady progress user
Dylan Myers
My problem has always been that I need to experience something tangentially to learn it In spirituality I am constantly seeking the new unlearned portion of esoteric Christianity and the connection between antiquity and the Savior because I need something real and sensational to keep myself captivated I had to learn the hard way about drugs and casual sex and listlessness and hedonism but it's like I make a huge stride for a while and then relapse into the same bullshit I know no one can give me willpower and I feel like a faggot for even semi-facetiously saying, "Help me" but fuck user I just feel like I'm just weaker than you goys...
Owen Brown
>avoid the internet We need pol and news >vegan If it isn't found in the wild it isn't good for you No weights either Other than that. Correct
Thomas Sullivan
To help you on your spiritual journey user read pic related. Has and continues to be a source of inspiration.
Thomas Cox
Thank you user!
Evan Morales
Train jiu jitsu for supreme confidence
Asher Watson
Kek
Jackson Torres
>Veganism oh thanks for the heads up I didn’t realize I was talking about diets with a literal retard, good luck keeping a woman around with your bitch tier rabbit dumps, broccoli slut. women only respect a man with hulking rancid shits that fumigate the entire house, when she finds out you shit like an herbivore she’s going to hunt for a chad who can make her eyes water with the strength of his meaty ass load
Jose Nguyen
hey /sig/
do you think that doing 100 pushups a day will make any difference? I don't necessarily want to to become muscular; I mainly just want to preserve my health because a large portion of my daily activities include sitting down, which I know to be unhealthy. Eventually I may put in the effort to become very healthy, but for now I'm just trying to correct my bad posture and not get a stroke or something because i sit down all day.
I noticed that I've gained stomach fat, even though I'm 6 feet and 145 ibs.
Eli Harris
dude stop recommending 2 hours workouts. Beginners will injure their muscles too much, and then they won't get gains because there's not an adequate rest period. The muscle is physical fiber that must repair and grow. Rest and especially DIET is 80% of your gains! Read up on protein per kg of body weight, optimal levels of vitamins/minerals, hydration, circadian rhythm, and keeping a journal on lifting progress.
Also skinny guys and normal built guys (ectomorphs and mesomorphs) would benefit from 30min-1hr workouts. You do compound lifts (bench, deadlift, squats) and some isolation (bicep curls, dips, rows) in 3 sets of 8 reps each, increasing the weight every time. Only lift what's comfortable. Completeing the entire motion of a lift and holds it at its maximum point is more important than sheer weight. Technique!
Once you have built up some muscle and technique with lifting, then 2 hour workouts to focus on muscle endurance with high rep exercises can be done. If you don't want gains but want to last longer with Stacey in bed, do endurance.
Charles Moore
No one is saying that. Try this, but TRY IT user, don't make up excuse just to complain alter. Go keto. Do 4 pull-ups when you wake up. 4 more before bed. Try that for 2 months and if you want really fast results,also go >Fap every 10 days >Filter your water, use crystal glasses and jars for water containment.
1 box cereal, 1/2 gal milk, 2 red bull, 1 deli sushi box.
TFW obese bearmode
Jackson Hill
Oh and I highly recommend calisthenics mixed in along with some yoga stretching. Look up matt furey. He has like handstand pushups and the like. Flexibility is important to prevent injury and gives you more FUNCTIONAL strength. A high bench press means you're good at lifting a weight straight up. How about at an angle? Not so much without functional strength. Finally, your core muscles like abs/obliques increase your lifting weight when strengthened.
Jace Martin
>Go to the gym and do two hour workouts instead of one.
That is terrible advice. Rather than spend 2 hours in the gym moving objects from point A to point B, you should be spending 1 hour AT MOST working on mind-muscle connection and workout intensity. You must contract the muscles you want to work and force them to work past the burn and into total failure.
High intensity and proper contraction, combined with solid rest (sleep) and a good nutrition plan, is what builds a physique and makes you stronger, not 20 hours a week in the gym. If you are working out with proper intensity you won't be able to physically make it past an hour because you should be fucking dead tired by then and unable to continue. If that's not you at the end of an hour, then you aren't being intense. If you are not being intense, then your muscles do not have a stimulus to which they must adapt, and they will not grow as quickly or at all.
Increasing intensity is easy. Decrease the rest period between sets. Also, add drop sets; that is, when you reach failure, stop, decrease the weight, and then immediately continue on your tired muscle. You can even drop again once you fail that weight. A good example of this is after the bench press, you go to the floor and do push-ups until failure.
You even linked Athlean-X videos. Have you fucking watched them??
>get off the internet for at least 5 minutes a day
Holy shit, talk about setting the bar low.
Luke Sanchez
Something like this might be better suited for absolute beginners:
I do this routine almost every day just to get the blood flowing.
Ethan Taylor
yeah nah
Isaiah Edwards
>Stop consuming too much carbs >No soy I am almost definitely sure that the reason you have made those claims are because you get the assurance that you can state them in full confidence because solely because of memes.
Gavin Bell
Lmaooo
Levi Ward
Doing God's work, user.
Ian Gomez
That workout would definitely be good. I think people set the bar too high, fail, and give up. This workout makes it easy for the average neet. They leave their chair and do it next to the computer/tablet/cell. Technically they're doing a squat to stand up, so there's something!
Luke Turner
I have a serious question for /SIG/ What is your take on dating/marrying women with multiple kids and in financial trouble?
