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/fit/ - Fitness & Health
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/fit/erature Anonymous ## Mod ## 09/08/13(Thu)20:30 No. 2059 [Reply] [Last 50 posts] Stickied

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Books, links, pdfs, etc. on fit-related material.


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Any of these? lebron 14/08/20(Wed)13:18 No. 15004

A System of Multi-Year Training in Weightlifting by AS Medvedyev
Adaptation in Sports Training by Atko Viro
Basic Physics by Karl F. Kuhn
Circuit Training for All Sports by Manfred Scholich
Explosive Power & Strength by Donald A. Chu, PhD
Any of these??

FAQ Anonymous ## Mod ## 09/08/13(Thu)19:28 No. 2038 [Reply] Locked Stickied

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This is the /fit/ FAQ. You should read it.

It contains a fuckton of incredibly useful information for anyone seeking to improve their physical fitness.

If you post a question which has already been answered in this FAQ, don't be surprised if you find your post mocked, saged, or missing.

It's here for a reason.

Credit belongs to ZigCat for the original FAQ, with small amendments by /fit/ as a whole. RIP ZC.

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Anonymous ## Mod ## 09/08/13(Thu)20:39 No. 2062

For general and fitness-related chat. No being retarded, it's not /b/.

Server: irc.7chan.org port: 6667
/join #/fit/

Anonymous 14/08/14(Thu)01:31 No. 14910 [Reply]

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I'm thinking about making the cheapest viable food possible, that will still sustain me.

So i'm thinking high fiber oatz mixed with a bit of protein powder. Now this is what i actually came to ask you about: Will protein powder deteriorate if cooked with the oatz?
I assume it won't, but i'd like to know if it's sensible to use it in regular poor mans cooking to get some cheap protein in a meal.
Oatz n protes are the cheapest and most viable poor mans food i can think of.
Will it work flawlessly? Keep in mind, i'll have a sip of vitamins each morning too, i figure that will be cheaper in the long run, compared to buying fresh fruit n shit.

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Anonymous 14/08/16(Sat)07:53 No. 14956

all i know is ive been cooking my oats w/ whey for awhile and i have been having the worst constipation, like the shits i push out are like fucking horsecock size. i've tried soaking the oats overnight but it only occured to me recently that microwaving the oats w/ whey (which comes out more like a muffin afterwards) may be whats turning them into cement in my intestine. I've recently tried mixing in the whey afterward and so far its been slightly better. I drink a shit ton of water btw. (about a gallon a day) so its not that.

Anonymous 14/08/17(Sun)04:34 No. 14962

Don't cook the whey with the oats. Cook the oats making sure to keep enough water, then mix the whey into it. I did this for a long time.

Anonymous 14/08/20(Wed)08:08 No. 15003

It's fine, cooking whey will denature the protein, but our bodies can digest denatured protein.

When eggs cook, they are also denatured.

Anonymous 14/08/20(Wed)05:43 No. 15000 [Reply]

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Evening gents,

I'm doing a little experiment just now in starving/fasting. I've been eating about 200-300 calories a day for the last three days. I'm wondering if there are any things I absolutely cannot do without, if I want to do this for perhaps 2 or 3 weeks. Or does my body have enough reserves of vitamins to last that long?


pic related, it's how I will look if I keep this up for 4 months (not that I have any intention of doing that)

Anonymous 14/08/20(Wed)07:51 No. 15002

You really ought to be taking Vitamins every day, and drinking/eating the standard 1g of brotein/kg of bodyweight, otherwise enjoy being flabby.

But yeah, there's no reason you can't go a couple of weeks on whey/water shakes and vitamin pills, you'll just be lethargic as fuck.

Book request: Beyond Bigger Leaner Stronger by Mike Matthews 14/08/19(Tue)20:46 No. 14995 [Reply]

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Hi guys, been looking For Mike Matthews new book, And cant find it anywhere, beyond bigger leaner Stronger!

Anonymous 14/06/30(Mon)00:41 No. 14346 [Reply]

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Some time ago, a feget told me that the body can only make use of 40 grams of protein from one meal. Is this true at all? This would mean that if i ate a can of tuna and have a glass of milk, i would no longer be able to make use of any more protein. For some time at least.

If this is true, then how on earth do serious lifters keep their protes on top bros? Keep in mind, some pro bros eat as much as 10.000 calories a day. Certainly they can't be hindered by a 40 gram limit per meal?

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Anonymous 14/07/22(Tue)11:08 No. 14584

Excess protein cause problems with the Pancreas. A lot of people who have the muscle milk all the time end up with pancreatic problems.

Anonymous 14/08/11(Mon)13:41 No. 14830

It would be rather inept to considering getting your protein mainly from hamburgers. Chicken/eggs, tuna, protein powder (google is overflowing with plant-based alternatives as well) are cleverer options. 2 grams of protein per kilogram of body mass is the upper limit of what I've seen recommended (not for health reasons, but for gains). Usually the ratio is 1.5-1.7g/kg for athletes.

I'm not sure how empirically based the 40g of protein per meal is. His comment would be more easily falsifiable if he had provided at least a time span instead of just saying "per meal". Applying common sense though, it seems obvious that the body can't make full use of large amounts of protein ingested in a short amount of time, just like it can't make use of carbs or fat this way either. If it could, it would be possible to just eat one very large breakfast and be done with eating for the rest of the day.

What makes the 40 gram limit seem arbitrary is, as you suggested, that it is not a variable number. Certainly some bodies of low mass and, relatively speaking, low muscle mass, would not be able to utilize 40g of protein for its intended use: After spending the required amount building muscle and organs etc., the rest would either get pissed out or stored as fat. On the other hand, a 110 kg weightlifter would more likely be able to absorb that amount of protein for its intended use.

TLDR; Maximum possible protein utilization in the body is more likely to be written out in this way:
X grams of protein per kilo of body mass per hour
and not like this:
40 grams of protein per meal (hurr durr, I'm a logical)

Anonymous 14/08/14(Thu)02:11 No. 14912

>It would be rather inept to considering getting your protein mainly from hamburgers.

That's not the point. I used hamburgers as a relatable example for meat. A 100 gram burger with 15% protein is easier to calculate than "chicken".
How many chickens does it take to fill the quota?

Other than that, i think i agree with you.

Sleep Sleeper 14/08/13(Wed)20:58 No. 14902 [Reply]

How do you stay on a good sleep sched.?

Anonymous 14/08/13(Wed)23:03 No. 14905

Depends on what you mean by good sleep.
I'm sleeping 4 times a day, hour each. Feels just fine.

Can I lose belly fat easily - what meals - what workouts? ConflictedAverageWeighter 14/07/09(Wed)04:50 No. 14463 [Reply]

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First and foremost - What can you suggest to help me slim this down in three months or shorter? What foods? What workouts that don't cause me to take pills or purchase heavy equipment (as I'm kind of poor), and what have you done to help self-esteem?

Secondly, I understand it is a very silly question to ask. To lose belly fat? Crunches more as I've been told by so many. What meals? Go vegetarian with a little red meat. What workouts? Run, Bike, Crunches. But here's the thing: I'm in my mid 20s (above the half way mark), I feel horrible with my weight as shown in the photos attached, and I want to lose it within the next three months.

I feel like such an idiot asking for suggestions and I feel disgusted by myself. I was a solid 240.00 this time last year, but I began rock climbing and jogging three days a week until mid-March due to injury.

My belly has never gone away neither...
I have some bad habits as follows:
- I work out too hard at times (push body too hard)
- I smoke once every one to eleven days
- I drink once every eight to sixteen days
- I live alone
- I eat alone
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Anonymous 14/08/12(Tue)05:47 No. 14863

download myfitnesspal, its a free food tracker/logger and it does your TDEE for you. you'd be surprised how many calories you're chugging down daily once you start to log it.

If you've gone up, its probably your food. Weight loss is simply burning more calories than you intake. Whenever you're 500 your TDEE, over a week, that becomes a lbs of fat (if you're not working out). Body builders use the same principle to put on muscle, but they're eating clean and working hard.

Start logging your food, be conscious of what you're eating and then start to eat better. It could be portion control? You should only be eating about the size of your hand.

You don't have to quit your job, all you need is a good 30-45 mins 5 times a week of exercise. That could be walking, biking, whatever floats your boat as long as your heart rate goes up. You dont have to kill yourself. CONSISTENCY IS KEY.

Find something you enjoy doing, thats challenging and fit it into your schedual.

There's a saying though. Your fitness is 80% nutrition, 20% exercise. You can run marathons daily but if you're eating a tub of butter each hour, it won't make a dent.


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Anonymous 14/08/12(Tue)05:58 No. 14864

Its not "burn 500 calories a day" to lose a lbs of fat.

Its having your total calorie intake for that day being 500 below your TDEE that makes you lose fat.

You can do that two ways, control what you're eating or through exercise (subtract from your calories eaten).

Now don't over do it, don't try to eat only 500 cals a day, that's starvation and that shit's stupid. You don't want to go african children skeleton mode.




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Anonymous 14/08/13(Wed)14:23 No. 14893

>I've gone up to 291 now since original posts.
You mean you're getting fatter?
Dude, let's speak it clear in here. You don't need to lose some kilos to fit in your summer clothes, you are really fat, probably obese, and your (physical and psychological) health is in real risk, this is serious. Calorie counting WON'T TAKE YOU OUT OF THIS ONE, that's just for ladies to do the week before prom. For gentleman in your situation we need a more drastic change. GET INTO A FUCKING KETO, and count calories after you've lost at least 40 pounds. You don't fucking know how to eat, you can't just "eat less", you gotta eat different stuff, ok?
Also, walk or work out somehow, it's important. But the key in here is diet. Keto is my suggestion, take other if you want, but not this caloric bullshit, the guys that are telling you this ain't evil, just have never been the fat you are. I've lost 80 pounds on this 5 years from now and never got them back, what I'm telling you actually works. You need to learn how and what to eat all over again, because you don't know it. Read, learn, do. Losing weight isn't even the hard part, maintaining is, so use the lose as practice, as a period for your body and mind to adapt to a brand new relationship with food. Or die.

Anonymous 14/07/05(Sat)23:25 No. 14434 [Reply]

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Hello /fit/

Do you recon it to be possible to have a 7x 30 minutes sleep schedule and still work out to any sizeable degree?

Currently I'm napping 4 times a day for 20 min, sleeping 3.5 hours at night. Diet is not a problem.

Plan is to jog 8 to 10km interval every 5-6 phase, and do muscle separately with free weights, maybe in between every other set of jogging. Also swimming every other day, with some increment in intensity.

Sometimes long distance without interval.

Plausible/lethal? Will my body be able to recover with minimal sleep? Or am I being retarded?

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Anonymous 14/07/26(Sat)14:52 No. 14609

From personal experience, anything besides full 7.5 hours or 6 hours plus 30 min nap, is unsustainable over extended periods of time. Preferably 7.5 hours + 30min nap to stay energetic throughout the whole day.

Your needs may be different of course, but I'd be very sceptical about not getting several complete sleep cycles every night.

Anonymous 14/08/09(Sat)09:34 No. 14769

Anything right of the "everyman" pattern is nonsensical. You need to sleep for at least and hour or two to descend into REM sleep. To put it in layman's terms: Non-REM sleep will only rest your body. REM sleep will rest your brain. If your brain doesn't rest, it will perform at a less-than optimal level (if it performs at all).
As can be seen on the wikipedia page this graph was on, it's titled "Claimed sleep patterns", which I think, says quite a lot.

Food for thought Anon 14/08/10(Sun)12:51 No. 14796

Why not try it and see what happens. What better way to know how you feel, how you recover from training, how your mood is, Immune system function, mental clarity?

FWIW, it can be highly dependent on the individual. I know a number of my friends who have 4 hours sleep a night and are just fine, I however don't function well at all, as my wife and business partner tell me!

An example you can look too immediately, is Manu Grewal, (http://forum.a1supplements.com/showthread.php?20828-Manu-s-Training-Journal-Go-Big-or-Go-Home!)

He goes on 3-5 hours sleep a night, is a successful fitness model, Researcher, bodybuilder etc. He's a machine, the exception to the rule IMO,just like my friends, but you might be aswell.

Powerlifting basics, Texas-Style Anonymous 14/06/02(Mon)02:57 No. 14147 [Reply]

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Looking for a pdf of "Powerlifting Basics, Texas-Style: The Adventures of Lope Delk" By Paul Kelso

Any god out there with this book?

Anonymous 14/08/06(Wed)12:48 No. 14713

It should be in one of these dropboxes. If not, enjoy all the other amazing info they have to offer. Get 'em.



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