>>1771 Weight loss : ate 1-2 rotis + a single fried egg for 2 months lost 12kgs Workout : joined gym after that did cardio for almost 30mins daily could run 1-2kms on a single sprint did 15-20kg dumbbell squats 20-25kg leg extensions didn't work arms out that much tbh felt like a literal tank when walking/running

>>1772 Mental advice : had a pretty tough family situation friends practically abandoned me fell in love + was a nazifag so has heavy motivation regardless made the pain and monotony of working out bearable got disillusionedout of love and nazifaggotry one day, still did gym anyways as I understood a strong mind and body is still required for basic self-preservation in this day and age of knife-wielding 13yo gangsters

>>1773 most gymbros i met were fatties once, got rejected by women and then decided to become chads so either have a fuckton of anger or love in your heart and use it as your mental fuel to burn through the road of /fit/

Summer goals - Under 18 min 5km 20 pullups 100 pushups 30 dips 10 or so lbs of muscle gain Pills I'm on have dried out my joints so I've been getting pretty bad joint pain. Trying to stop them but have been up for three days straight. Got some edibles and other sleep aids to transition back to not needing anything. Also started prioritizing diet. Trying to hit .75 grams of protein per lb of bodyweight with a good amount of carbs. There are a lot of good bodyweight exercise routines. Don't be scared of high volume.

25+ BMI, overweight by 10 kgs Hate gyms Love outdoors but multiple health issues prevent me from doing much. Aim - 20-30 pushups daily. 20 situps Climb 5 floors without blood pressure going up. Not eat like a fat fuck i.e. avoid sugar, snacks etc. If I can maintain this , that is enough for me for this year. >>1775 Its an underrated factor for improving in life.

>>1778 Really take care of your joints. Meds and their side effects are the bane of my life. But joints going bad is the fastest way to age your body.

How to fix anterior pelvic tilt? and high butt fat?

>>1791 There is no spot loss. You lose overall fat. Try making your butt muscular. Do situps to build muscles in your thighs. Its simple and effective

>>1771 alright, the OG fatso is back with his updates(week#7). ● prelude: I was unable to post for the past 20 days since I was out of the country, and eating lots of peruvian and chilean food fucked my diet royally. I hiked a lot for those days though, and managed to lose around 300grams at the end of my trip. despite eating high calorie food. I've started my regime again(from 19may), and kept everything the same as it was pre trip. here are the results as of 26/5/23: ● progress report: I've lost another 3 kilos in this week, and I have noticed a significant increase in my stamina. I am able to swim 30metres at a stretch now, which seems like a significant improvement to me. I was also able to last longer on my hikes, since steep hikes used to tire me out very quickly. Swimming really does work wonders for your body. ● my diet: Almost the same as week#4. I didn't get a cheat day this Sunday, as I was already reeling from the stuff I ate for the past 2 weeks. It was mighty hard to resist the pinacones I brought back home, though. 1. low cal protein shake(with homemade protein powder)+lots of fruits ~350kcal for breakfast 2. a low calorie sabzi(without oil, usually bhindi,tofu or boiled potatoes)+ 3 rotis(multigrain,without ghee) ~500kcal for lunch 3. bhelpuri+some watermelon for evening snacks, around ~450kcals 4. Fried rice/6idlis + sambhar/low cal sabzi+4 rotis ~550kcal for dinner ●exercise routine: 30min/day of slow cycling for 5 days. 50min/day of swimming(with most of it being cooldown time). ●injury updates: all previous injuries have healed, I have recovered from the viral fever I got earlier, and have just a hint of the common cold, but I can feel it going away. ●end remarks: I have noticed a definite change in my face, it seems much more defined and better looking than it was 7 weeks ago. pretty happy with that. the rest of my body still seems the same, though. PS: If somebody could suggest a low calorie and tasty veg indian snack for my evenings, I would be eternally grateful. I'm tired of eating bhelpuri everyday. I'd also like recommendations for low calorie subzis(curries) for lunch

>>1795 - Swimming and hiking are very underrated. - Snacks - Makhana or air fried popcorn.

>>1793 >Try making your butt muscular my muscles took up the place of fat on my butts some people just have thugshaking ass genetics

>>1799 South Asians have thug shaker genetics. I have a massive (muscular) butt for some reason. Had to stop doing squats.

>>1771 thefitness.wiki https://liamrosen.com/fitness.html some very useful advice

Have been traveling, taking a small break now. Finally managed to eat healthy and gain some muscle using some light but consistent exercise. All this is very tough when going to conferences and moving from hotel to hotel with very limited options. My limitations are very simple No sugar Don't until full, stop a little before that Avoid sitting as much as possible Walk everywhere you can, avoid cars. but still, tired and drained. Will reply to other threads later.

My biggest weakness was lack of sleep. Long working hours and other demands. Now , social life is low. I am getting rid of old clothes, I used to be very fit, that shape is now years ahead of me and I have to prepare for a long struggle.

Lack of sleep really does cause weight gain and weigh gain quiet fast. Still can't sleep right. My cycles fully fucked

>>1771 the only chad i've seen in real life was some brown guy at like a $10 gym near my house

Is it enough to fix my anterior pelvic tilt? https://m.youtube.com/watch?v=2NZMaI-HeNU Also, what should I do before I start doing these exercises? Reduce weight? I fear reducing weight will make my moti gaand even more prominent. >inb4 bullying Yeah I know I look like a mongrel. I don't care. APT can give you lower back pain that's why I'm bothered.

>>1995 I have it too. I think the video is important, but I've also noticed that focusing on a flexed core and consciously rotating my hips alleviates pain. Will post updates once I've cured it.

>>1996 For how long do you have it? I have it for at least 10 years. I became aware of it only recently.

>>1995 >>1996 Repeat after me, there is no spot reduction. What you need is body re composition. Google that. Take a timeline of 2 years of dedicated monitoring and change of habits including posture, sleep, exercise and food.

>>2015 As far as I understood it, body recomposition is about gaining muscle while also losing weight. I don't think it can solve posture problems regarding posture.

>>2015 This is the rotation of the hips and lower back, caused by a muscular imbalance. I think in my case the abs are overpowering my lower back and pushing my hips, I find the pain to be especially bad after doing abs.

It is seriously not funny how rekt my immune system is. If there is another pandemic that is even slightly serious. I am dead. >>2018 >>2019 My bad. I wrote it bad. I was writign about the bubble butt issue.

These help me keep hydrated and avoid anything strong on my system, I still drink two coffee's in morning, but apart from that I stick to tea's. Ginger tea for when sick Saunf when my stomachs upset etc. I don't really buy much of the tea bag type tea's, only green tea leaves from a shop I like, else dried ingredients.

>>2042 So, how to reduce bubble butt? Have you seen anyone reduced it?

Cardiologists think Covid vaccine responsible for Shane Warne's death

Did a big set of my fav exercise, after ages. Feels great to get blood flowing. >>2044 Exercise Initially ull gain muscle eventually, when your body starts cutting fat, you will gain a butt that will be very attractive to women. Either way, try for exercises that use your thighs. It will take lot of time. 2 years easy. But it is worth it.

Been eating and working out lightly for a while now. Feeling better, bloating is reduced, mood is improved. Fat came down visibly from face and body. But no weight loss, infact slight increase. Been shifting my residence again, as a result feeling exhausted. Had a sugary drink after so long. Couldn't keep it in. The sugar feels wrong. Though it does help with the fatigue.

>>1771 I used to have 12kg of muscle mass and my non-muscle non-fat base weight was about 60 kilos in the past year I have lost all of my muscle mass AND have gained so much fat I now weigh 85 kilos time to diet + gym again

>>1778 Cut out the pills completely, sleep still hasn't recovered but my joints are pretty good after physio + stopping the pills. Caught a cold as well, so haven't been to the gym in a long ass time.

Losing fat but stomach is still bloated and all fat goes to stomach. Eating habits are improving, enjoying eating less. Was enjoying exercise and /out times , but the weather here is fucked now and winter is already here. >>2570 What pills anon ? Gym is never a solution imo. >>2472 Gym is not a solution.

>>2606 I was on antidepressants (although the dose I was on was just for sleep) which dehydrated my joints and had other side effects. I think I posted about it on old InCh but now I am finally off and getting decent sleeps again. Gym is not a solution but it really helps. Useful too for transitioning back into combat sports which I haven't done for years.

>>2608 Take care anon. Anti depressents even in small quantities can wreck your systems. Gym story of mine another day.

>>2624 Yeah I realized the side effects were fucking me up. Feeling a lot happier now, and hopefully I can start getting 8+ hrs of sleep regularly.

>>1771 Idk what changed in last few months, but my hunger has gone down. I am stress eating less. This could be due to less stress simply. Or something else. but this feels like a very different me.

>>2633 did time also "slow down" for you ? got off of my meds too 2 weeks ago feels like a year just passed

>>2654 Not really slowed down, but the passage of time is messed up. Hard to differentiate days I can't remember which days I had which conversations or what I did.

>>1796 >Swimming Ive built lats and boulders frum it.

>>2690 I couldn't enough this year. Got mobbed by nudists a few times, the old fags creeped us out. Need to find a new lake now. Old horny uncles and aunties are an issue in Germany as well.

>>2692 made me think of this

>>2704 Kek. I love this clip. Seriously though. Waking up to a penis very near your face is not fun.

>>1771 1.Spend more calories than you consume 2. Get good protein 3. Get good rest 4. Sleep 10 hr(important) ,8 hour cont and 2 hr nap daily Changed my life

>>2713 Thats the stereotype for Germans when traveling. Old Germans with beer guts and banana slings smelling like cigarettes and burping.

>>2752 It is true as well. >>2751 So easy in theory So tough in execution with responsibilities around you.

>>2754 Sometimes the simplest rules are the hardest to follow

>>2754 >So tough in execution with responsibilities around you. Try leaving the internet for a week and meditating 15-30mins a day

https://awshad.com/shop-now/capsules/calmasule-plus/ I got german version of these. Doesn't do shit. Maybe it reduced my heart rate by 3-5 bpm. FUCKING SHIT

>>2836 I've been using CBD oil every night for the last two or three months for sleep. Discontinuing now since I think it is actually quite bad. >shitty sleep quality >sluggishness >mental retardation

>>2839 I need to keep myself away from my phone. Seriously so.

>>2803 Not practical in my case. Due to work and other reasons. I use only LAN connection though.

>>2838 that's literally the exact same side effects of smoking weed

>>2844 Yeah, but it's been promoted here as a sleep aid without the side effects of weed. Here's an article on it: https://www.healthline.com/nutrition/cbd-oil-benefits#considerations Which doesn't really list the side effects (it says it's caused by interactions with medication, which I am not on)

>>2838 You need to eat more my man. Have some almonds and little milk before sleeping. You dont need cbd unless you have anxiety

>>2851 I started using the CBD again at 1/6th the recommended dose. Seems to be working for now but I'm aiming to get full sleeps without the use of anything. I am curious why my brain feels so much slower, I think it is a combination of poor sleep and nutrition (OMAD, calorie deficit, low carbs, none of it by choice) as well as my general disinterest in things. Trying to spergmax like a few years ago. Also, started working out again. Will post my updates, but I'm doing routines to maximize my combat sports ability. The most interesting is my bone growth program. While bones generally do grow from working out with weights and combat sports, I'm trying specifically to harness stress on the bone to achieve relatively rapid growth. Info on how this is possible: https://en.wikipedia.org/wiki/Mechanostat My weak points are my hands and wrists. By far the most important is my small wrists, which impact both my grappling and striking. Generally, wrist size is a good indicator of striking power, perhaps more so than fist size. Think of the wrist as a cars suspension and the fist as its wheels - if you have to increase the strength of one to resist downward force, you would probably choose the suspension. Link explaining wrist size and ability to go up weight classes in boxing: https://www.boxingscene.com/forums/boxing-forums/non-stop-boxing/478391-fascinating-read-about-wrist-size-ability-to-move-up-in-weight So, how am I planning to do this? By looking at three sports, I have come up with a rough plan: Martial arts, specifically Kyokushin Karate and ghetto Chinese Kung Fu - almost all of these practitioners have built up massive knuckles from striking hard surfaces - Kyokushin from countless strikes to the ribs, and Kung Fu from striking rocks etc. The impact likely also hardens the bones within the hand. My experience with knuckle pushups is poor - explosive force is needed to induce any response, and extended periods of continual force (like in knuckle pushups) seems to just irritate the skin. Many people accidentally grow calluses which tear when punching instead of bone. I've also gotten an infection on my knuckles from having irritated skin caused by 100s of knuckle pushups. Arm wrestling - the stress placed on the wrist and hand from arm wrestling is immense, especially on the wrist, which is why most arm wrestlers have massive wrists and report up to 1.5 inches in wrist growth after starting the sport. They are fairly open with how to train your wrist and are quite friendly, so I've gotten alot of valuable info from them. Climbers - these are actually the hardest to extract info from, as they tend to focus on climbing rather than accessory exercises or priorities. Nonetheless, the wide array of different grip strength attributes needed to rock climb are extremely useful, and there are still some exercise routines. This study explains hand and wrist growth in rock climbers: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2100343/ There are quite a few different areas of grip strength I have noticed, many of which don't necessarily carry over. I might detail them in another post. The happy side effect as well is a large increase in grip strength, allowing to both through harder (as the hand has more support) and to grip harder (obviously) I hope to get an inch and a half in wrist thickness. This is a lot, but it also falls short of my ultimate goal. Just from anecdotal evidence, I think this is achievable, especially with the specialization I am undertaking now. Will post my routine as it advances, so far I have been building up my CNS tolerance with high volume hand grippers. Once I can close the 130lbers for 30 or so reps I'll purchase the set of Captains of Crush, which will probably provide years of training value.

>>3456 Forgot to mention: Have cut out alcohol. I drank rarely before but it's not worth it to me anymore. I'm trying to take training as seriously as I can now since the window for me to be a serious competitor is closing in the next few years.

>>3456 >>3457 Good post and good idea. But it will fail. It is too complex to execute and live your life at the same time. It will work if you - Have relaxed responsibilities and can give this 100% - You have unreal focus and drive - You hire outside people to keep you accountable

The navratri no salt diet has been really helping me, it helped with bloating a lot. Fasting rules are very personal to everyone. But I am finally finding it doable to do longer fasts, in part due to change in lifestyles. Been doubling down on coffee/ginger lemon tea etc. Fasting is good though. You do it in the name of god and the motivation is easier

When I walk my thighs rub against eachother and it causes wounds. So i wear tight jeans that I wear too high so they completely cover the area that rubs. It's been like this since I got out of school/stopped playing outside (I was the fastest runner in my gully before). I aim to change this but it is too hard to eat less. I've joined the gym, I will build muscle and then I will lose fat. Losing fat is kind of hard but building muscle is fairly easy

>>3470 fuck me that is relatable af wear lose, almost knicker-sized underwear that helped me, along with losing some fat

>>3471 https://www.amazon.com/Hanes-Comfort-Support-Briefs-Assorted/dp/B08H3N7QMS anti-chafing underwear is also available, it will help a lot try to apply a lubricant/vaseline before you embark on a walk, it will also help reduce friction b/w the thighs, and consequently, thigh chafing too

>>1771 >>3470 >>3471 https://www.amazon.in/Jockey-Microfiber-Breathable-Enhanced-Cooling/dp/B09TRJ5P2D/ This helped me a lot. Maybe other brands have something comparable. Talcum works. Cyclists and runners also use a cream to prevent chaffing that helps. Most importantly, if you live in high moisture area, then bathe once a week with little dettol/savlon mixed with your water.

>>3472 >>3473 Boxers feel weird I've only worn briefs my entire life. I remember buying 2 pairs of briefs and i never wore them because

>>3481 I used to be like that, but you get used to them. Way more comfortable once you do.

>>3456 Three main areas of grip strength - Crush - explosive clenching strength in short bursts Support - ability to squeeze a load for an extended period of time Pinch - hold things in between finger(s) and thumb In addition, the human hand has 27 bones and the forearm has 2, there are also literally dozens of muscles in both the forearm and hand as well. The three classifications are more just broad generalizations rather than specific types of uses imo, which makes training grip strength complicated but very rewarding. Happy with my progress so far, having been sticking with high reps of medium weight to avoid tendonitis (in my experience tendonitis is usually a result of max effort multiple times, low effort doesn't seem to irritate tendons nearly as much) Main issue right now is diet, and figuring out how to implement various other excercises. My back is probably going to explode as well as I have to rely heavily on a pullup bar to increase grip strength. The three excercises I will implement shortly - Gi pullups Fat gripz pullups Fingerboard pullups Those are all top priority equipment gets, and later I hope to buy a grenade pullup system. >>3468 Maybe, but the forearms at this point only require 30 mins a day max and I train them in my room.. Not really much of a requirement tbh and so far its enjoyable.

>>3508 Also, buying a Judo Gi and belt is one of the best investments you can make in grip training. Highly recommended.

>>3508 >>3510 The jist of my post would be, simplify your goal into a very simple 15 min habit and follow that. The rest fades away as life throws more shit at you.

Couldn't sleep again. Might be seeing a doctor tomorrow. Have entered the no sleep hallucinations stage already.

>>3515 Holy shit Take care and get well soon Mr G*rman schizo

>>3515 CBD oil in Valerian tea helps. I also take Magnesium and Theanine. In emergencies, take neocitran as well (be cautious, I haven't had issues but some people have said it made them ill)

Didn't sleep last night. Did InCh curse us?

>>3536 Something is wrong

>>3536 >>3538 >>3516 >>3533 Heart rate high and blood oxygen low. My Dr is useless as fuck hippie. Fenchel tea and cbd gummies helped. But this is not fun. Idk what the modified dna does. If anyone has good insights, please share.

>>3539 Get well soon yaaro. Fucked up sleep is the worst. Whats your diet like?

>>3540 Pretty bad tbh. I'm going to cut salt out.

>>3540 >>3543 Cutting salt did wonders for me, now I am back to it, but Increased the amount of water I consume Reduced the amount of food I consume Trying to eat less canned bullshit, I do enjoy cooking a lot so I am doing more of that. For stress snacking - Popcorn. BTW, to survive Canadian winter, have tons of dark chocolate to beat the winter depression. Want to make a cooking thread here, but Idk if anyone cooks here.

>>3544 Salt, sugar, dairy and alcohol all fuck me up, from least to worst. Garlic is really good for blood pressure which is correlated with a high heart rate. I would eat it raw which is nasty but good for you. Also just eating Indian spices always makes me feel better. Get better.

>>3545 In my case I need hard meds, next appointment in Nov with lot of tests scheduled and change of meds. The suspicion is that one of the meds that I am on, gives me very high bp. My astrology minded friend is saying it is due to coming lunar eclipse

>>3536 Speaking from personal experience This entire chappal making group personified feels like an evil entity to me. As if it feeds on us

>>3634 I am strongly considering to stop posting entirely or to cut down the effort entirely. I do want Indians to support freethinking, free speech etc and there are lot of cool people. But jannies leaking IP's , doxxers, bhosdapillers, coomers etc make sure it is a waste of anyones time to have an actual discussion. It is an anonymous forum, imagination is the limit. Posting files, pics etc is a pain with the threat of doxxing, so is effort posting. So all one can do easily is rant. Yeah, when I think about it. I don't think there is a point for me anymore.

>>3655 >But jannies leaking IP's Wtf when

>>3655 And yes, I will advise you to leave, speaking as an old friend. Do keep in touch(you know how to keep in touch)

>>3508 Been following a 5x10 routine twice a day with a 30 sec rest between sets. Weirdly my pinkie and forearm bone are the only sore areas - was doing it almost daily but will back off to every other day. Making good progress, ordered heavy grips and will start dead hangs soon. Ordering fat gripz and a fingerboard next.

i have lots of acne on my back and chest and get them under jawline, what could be the reason?

>>3704 You have to give more info Whats your diet? Whats your current skincare routine? How often do you bathe? Whats your skin type etc.

>>3665 Destroyed my pinky somehow - need to do way less volume spread out throughout the week, and increase rest times. 4x10 with 1 min rest - strength is so much better I think I'm going to be finished with the adjustable gripper pretty damn soon. Looking forward to using the heavy grips once they arrive.

Dislocated my baby toe - 6 weeks recovery. Weirdly, did not really hurt at all.

>>3724 Take care man. Focus on upper body

>>3712 oily skin wavy hair but only stage 1 wavy hair i bathe daily and wash face with soap sometimes my diet is typical jeet diet with lots of dairy and once in 15 days goyslop

>>3740 You have no face routine and eat lots of dairy. Wash with a face wash, if you have oily skin use one with salicylic acid and then moisturize with a moisturizer for oily skin. Lower dairy consumption and drink more water. Pretty easy fixes bhai.

became a 80kg fat fuck currently on heavy diet to lose weight lost 3kg weight previously but ate like a pig after going to a meetup with friends (they sorta forced me to eat food coz dosti) and now im back at 80kg again

>>3751 80kg fatfuck? how tall are you mate? start lifting and calorie counting, if you can

>>3761 >how tall a manlet >lifting and calorie counting i will, right now im trying to lose weight

>>3768 >short heighted that makes it all the easier for you, your gains will be visible sooner compared to lanklet gains >lose weight start by sparing 1 hour per day for an intense cardio activity(swimming, running, skipping, cycling etc), and make sure that all of that 1 hour is productive and keeps your heartbeat high for the most part. start counting your calories at the same time, and make sure to maintain a 500calorie deficit from your recommended TDEE(https://www.calculator.net/tdee-calculator.html) you'll end up losing ~10kg in the first two months if you work hard, most of it will be water weight good luck broski, once you get rid of the water weight, you'll have to increase your protein intake and start lifting in order to maintain muscle

>>3746 i am leanmaxxing for that i need protein and dairy is must bhai, meat and eggs are no no in house and i dont have money for them either otherthings i will try them

>>3724 Toe was actually broken and I walked on it for a week. >>3771 At least start washing and moisturizing yaro. You can get pretty lean off of pulses and rice tbh.

heading out for retardwalk/incelwalk/doomerwalk whatever. i don't like it indoors during the eveinign. i have chest pain and my blood pressure is 140/90. i hoped to lose some weight but this blood pressure problem usually does not subside unless i go out and have snacks so chances are looking grim.

I live in ncr and the pollution here has locked me in my room ,I will go for late night runs from tommorow ,I am 6kgs up and my face has started to get puffy from not doing cardio for past few months

>>3826 Damn, nasty. Running for cardio is pretty overrated. Jumping jacks, pushups, situps, squats with no rest in between will get you just as tired. Also do pullups if you can buy a bar.

>>3827 i used to like running, if I had to convince you about my fitness I'd tell you I can run 5-6 km at once (not true anymore), but i find it to be too time consuming and it has diminishing returns. I honestly hate excercise. I love playing sports. It's the most fun form of exercise, and as you gain experience and become better it feels so good, so good, you know, 3 months in and all your teammates telling you how shit you were when you began and how much better you are now. but again, no time. Fuck my life man it really just ended in school, this is just the after party, feels like living in an empty house after all the guests have gone home.

>>3828 I was in a similar position a year or so ago. Mindset is everything. You have to begin thinking positively about things and look forward to changing into the person you want to be. https://youtu.be/e-8w-5B5mGU?si=rDR7gGjVR-0mdhIb This one really helped me. You cannot consistently perform at a level that is inconsistent with how you view yourself. >feels like living in an empty house after all the guests have gone home. Good line. I remember saying this one awhile ago, "I feel like I've walked in after the punchline and I can't figure out why everyone is laughing."

>>3828 >Fuck my life man it really just ended in school, this is just the after party, feels like living in an empty house after all the guests have gone home. Hit the feels man. Life ends at HS

>>1771 used to go running 5k's 5 time a week but from past six months due to my laziness I have just gone on evening walks like an old boomer ,weight has increased by 5-6 kgs and belly is coming forward ,waist is getting wide and ncr's pollution is forcing me to be in the house,would start running again from next week aur maybe by the end of this week ,starting running after all the progress you have lost is hard , first two weeks will be hell

>>3950 I was going to go running today at 6 o clock. I even got up but decided, what's the point, and went back to sleep.

>>3950 >>3951 this laziness definitely causes a very negative impact on life case in point: me I have stopped going to the gym since mid-october and have already lost a bit of muscle man hi nahi karta jane ka

>>3948 hmmmm >>3952 gym is fucking boring, man, i don't know how retards can lift weights like retards all day.

>>3953 true, but I hardly spent 60-100min a day my fucking earbuds stopped working so I can't even listen to music while working out

General Health Rant ----------------------------- Spent my youth trading health for moneys. Worked hard. Made money. Now I have money, but my basic health is fully fucked. Small activities send my heart and lungs into a bad place, Vaxx, stress, genetics, bad habits, all of these together have made me useless. As a young person, I used to travel a fuck ton and spend more time outdoors, now that it is taken away, it has put me in a depression. I don't do so well couped up at home, living 9-5, going to gyms and consuming whatever the latest bullshit is. 2023 I made some progress for my health. My sleep is better now, can sleep 6 hours minimum. Way better than 2 hours daily. Losing some fat. Losing some weight, but it is an uphill battle. It is worth it for me though. Fully so. Being fit just feels good. >>3771 Sattu, Tofu, Paneer, Beans, etc. Don't go over 4 eggs a day. Leads to digestive issues and deadly farts. >>3828 I miss running but have a lifelong injury and cannot run anymore. >>3952 Passivity is a disease.

finally went running today opened Runnerup after literal YEARS, I don't even remember when I installed it ran 1.6 mi in 24:35, at 14:55 per mile, comes out to 2.66 km at 6.5 km/h I ran like an old faggot, actual 15cm steps and slightly faster than walking, but I guess it's a start, landed on the balls of my feet every step, didn't land on the heels ever. i love सायंकाल so much it's unreal

Shoulder delt excercises (no equipment)?

>>4055 pullups maar le baki exercises ke liye jewgle search kar le, behtar salaah milegi

>>4020 सायंकाल daudne aur akele chalne ke liye sabse uttam samay hai.

I have slowly been eating better. Very less fried shit now. A lot of boiled veggies, boiled dal's (less tadka) etc. I crave junk so much its unreal. To be fair, unlike India, German food is mostly shit except for their cakes and sweets.

>>3720 Been using the heavy grips for just over a month now. Been stuck on reaching the 200 which I think is a bit on the heavier side. I can close the 150 17 times whereas others have closed the 200 after closing it 8 times - hoping to close it before Christmas (only a few mms away, will get it either this week or next) Wrist has increased in vascularity and thickness, very noticeable (to me) with a pump. Diet has been terrible, going to start implementing more excercises. Sleep has also been majorly fucked for awhile. Most likely it's just stress, CBD seems to help. >>3956 Fitness is the cornerstone of everything. >>4058 Can't really offer help as I think I have some dopamine issue where I get very little pleasure from most things, especially eating. The cravings get better the longer you stay away from them. A few people I know did a no sugar diet for awhile and now hate eating anything sweet - it's crazy how much is pumped into modern foods, to the point where food would be completely unpalatable to our ancestors even two or three generations ago.

>>4134 congratulations, you are a decent lifter how long have you been lifting for? diet?

>>3953 that's true lifting weights in a room with sweaty men is kinda gay too , running is where it is ,clean air on yo face ,better leg muscles and improves your cardio ,stamina too which is necessary in other outdoor activities like trekking ,hiking too

>>1771 dumping this here, since there's no other appropriate thread for this kinda stuff https://imgur.com/a/VWqbZ0z

>>4141 True.

>>4144 I was at a conference, was supposed to present. My presentation was great, but everyone in the audience mogged me. They all looked fit and fine, I looked like I stepped out of the dryer. That memory keeps me motivated to shave and put some effort into looking decent.

>>4136 Lifting on and off for awhile, since high school. Just doing calisthenics are grip stuff now. My current diet is random, only advice I have to gain weight is - 15 - 20 calories per pound of bodyweight, 1 gram of protein per pound (especially true if getting your protein from veggies sources, since there is a higher risk of having incomplete amino acids and it going to waste) Drinking 2 liters per day. Rehab and prehab are super important, which I am just learning. Make sure you are extremely warmed up before starting workouts, and address pain and weak points as soon as you notice them. >>4141 Just ignore other people. When I had a gym membership it was for me to chill and get a pump. Some people view it as a social exercise (women and skinny men) don't be like them and don't associate with them.

running since 12 days now. I've improved a bit but still a loooong way to go. I keep records of speed and distance but I don't post about it anywhere, I've found public opinion whether critical or supportive, adversely affects my discipline. >>4147 good, atleast it motivated you to put in some effort. >>4141 It may be gay but it gets you the best results in the best time,

Got new x-rays done on my toe. Looks gnarled but should be okay in another two weeks. Have to stop using it as an excuse and start doing productive shit again. >>4161 Nice work. I find posting about it tedious tbh. I use inch as a log and a way to share advice and get opinions. I tend to forget shit. People sharing screenshots of their run on ig are usually doing it for attention which speaks to low self worth and neediness imo.

>>4153 >>4161 Based and inspiring. I am slowly trying to start a lifestyle change. Used to be very active physically and health did not allow that in the past. Going to start with just going on walks again. Slowly start cycling again. Start to push my max heart rate again and bring my resting rate down. Get my Vo2 Max up again slowly.

>>3809 >>3828 >>3832 It is a mindset change. The actual act is easy and fun. Doomwalking especially, in my single days was excellent past time for me. >>3826 That is actually hard. Did you figure out what to do ? There is a book on solitary fitness by Charles Bronson. It basically boils down to lot of situps and body weight exercises

>>1771 lost 3 kilos of weight about 20 more kilos to go daily caloric intake is about 500-600 Calories

>>4174 the fuck, bro? you're gonna kill yourself like that don't be that drastic

>>4174 WO that's not healthy. Will you sustain this ? It will kill muscle too

>>4177 >>4180 I lost about 15kgs in 5 weeks by doing this about 2-3 years ago Yes, it will destroy any muscle I have on my body, last time I had a hard time opening a fucking door after the diet but 1-2 months of gym fixes that

>>4186 Why not just go to the gym with a moderate calorie deficit though?

>>4189 I really don't have that much time or willpower on my hand rn, plus I probably lack the amount of self-discipline Body Recomp would require anyways. Between my mental issues, family issues and abuse, educational stress and all other factors, this is the best I can do for now.

>>1771 Long walks while talking to friends Not eating a heavy dinner Sleeping more then few hours These are helping me a lot. Just have to keep this up in the coming year now.

>>4208 Gf is not at home. She is visiting her family. I am using X Mas time to set my life in order. I always let work dictate my life. Add to that very bad eating habits, even improved they are quiet bad. Body builder friend carries almonds and tomatoes as snacks. That is a good idea.

>>1771 does anyone have a whitemaxxing guide that actually works? my skin is turning darker every year and I am horrified I used to be extremely fair with an even skin tone before covid now, my hands are turning brown my forearm is almost brown it's uneven brown too, my inner forearm is still pale but the outer forearm is rekt my backhand has started to turn brown too please help bros, I don't wanna become a shitskin

>>4219 And I'm going out in the sun in hopes of not being a fair and lovely faggot. Just stop going into the sun, problem solved

>>4220 dude, I don't really go out at all that's not working

>>4221 Sunscreen.

>>4219 It is inevitable. My skin was fair like snow. Now my exposed parts are brown. Don't be a fag about skincolor, you are a jeet, embrace your ethnicity.

>>4219 also a friend recently un-niggafied himself the secret is, what he told me, was to rub soap against your skin until it turns white or goto a beauty salon and get bleached, you risk irreversably damaging your skin tho

caved in and ate 3000 Calories in a day. there goes 3 days of diet

>>4235 in my defense it was national victory day and amma cooked biryani

>>4221 you telling me you are turning darker just sitting at home? Is it the opposite of that disease where you lose melanin? Look it's better this way. my outer forearms are all tanned, but my inner forearms are white and fair. The problem is that when they get dirty it's really easy to see so I have to take baths every now and then. It's annoying.

>>4237 He should get checked for insulin resistance

>>4236 Your body won't absorb all 3,000 after being in a deficit so long. Moderation is a way better path yaro.

>>4237 dunno bruv, maybe it's because I am in my early 20s and not a teen anymore the same thing happened to my dad, he is extremely pale in his high school photos but at least 3 shades darker now >>4233 >>4232 >soap that shit doesn't work, I've been scrubbing myself with soap for a long time >embrace your ethnicity no thanks, I would like some pretty privilege by being slightly whiter than my fellow jeetjeets >>4226 I bought an spf 30 sunscreen yesterday. will use it whenever I go out can somebody suggest hardcore whitemaxxing tutorials? the shit I've seen doesn't work, but I know they exist, as a lot of celebrities have done it. kpop fags do it too

>>4253 >no thanks, I would like some pretty privilege by being slightly whiter than my fellow jeetjeets This is so retarded. However, if you're trying to get as light as possible you'll need stronger sunscreen and double layer it. I use a 30 and a 35. Also get a retinol if you can, it lightened my skin up to the point that I had to stop - be careful though, you will need LOTS of sunscreen to avoid burning, and will have to carry sunscreen around with you.

i am not able to do squats properly i feel most pressure on knee whenever i try to do squats and i cant even go down properly because of high thigh and hip fat so now i am thinking of running and brisk walking will it help me? also i did deadlift from dumbells after that knee hurt badly for 3 days now its back to normal.

>>4367 are you new to the gym ? >i try to do squats and i cant even go down properly unless you're american-tier fat it shouldn't be an issue >high thigh and hip fat how fat if you don't have any gains yet go on a 1 ruti 1 egg diet like me, you'll lose any gains you made but you'll lose weight extremely fast. otherwise just do a cut/body recomp. although it will be extremely difficult and painful. >running and brisk walking running yes walking no eitherway you'll have to run 1-2hours everyday for weeks for actual noticeable results.

>>4367 I had the same problem, recently joined the gym and couldn't do squats or lunges as my knees would hurt a lot. My trainer just said that it will get well automatically but it never did, I still feel pain in my knees whenever I put pressure on them I left the gym since I can't work my legs anymore can anyone suggest possible fixes?

>>4367 >>4371 Stretches + high volume bodyweight Hindu squats fixed mine. You have to develop tendon strength and flexibility.

>>4368 >are you new to the gym ? I workout at home with dumbells. >unless you're american-tier fat it shouldn't be an issue 24bf% also pic related 25bf one i resemble mostly except my major fat concentration is in hips thigh and belly above that it doesnt look fat

>>4372 what kind of stretches?

>>4374 suck your own dick

>>4372 alright thanks, I will try them how long does it take for the knee pain to go away? also, what kind of stretches are you talking about?

>>4373 >>4373 >I workout at home with dumbells. was this your first time doing squats ? i have like 25%+ bf% right now didnt have any issues doing a squat but yeah knees hurt like hell, probably because i have been out of the gym for so long eat good amounts of protein and keep working out, the pain will go away in 3-5 days hopefully also noticed although the pain is near the knee, it's kinda connected to the muscle group you use when cycling, using the gymcycle used to hurt my knee alot too until my legs became thugshakermaxxed, that's probably why my knees never hurt when i first did squats. TL;DR keep doing it, pain is just something you'll have to endure to get /fit/.

>>4374 https://www.healthline.com/health/exercises-for-knee-pain#knee-stretches I do some of these. Hindu squats are quiet good, you can do them in high reps and they feel nice on the knee joint. If it hurts stop. >>4379 >pain is just something you'll have to endure to get /fit/ Some pain is good, but joint pain is no joke. Met a lot of older martial artists with completely destroyed knees. Rehab and prehab are super important to keeping joints healthy. >>1771 Destroyed my hand somehow - I think I completely blew out my nervous system with grip training. Have to take a week off. Toe is healing well, got x-rays and I don't have to visit the clinic again. Need to start taking exercise more seriously now. Nice and cold where I am without snow. First cardio with a broken toe on Christmas? Hope you guys are doing well.

>>4378 Not too long for me. You might want to just rest it until it stops hurting.

>>4397 >but joint pain is no joke he didn't specify whether the pain was in the joint or in the muscles/ligament. besides, most people can't differentiate between the two, he's better off going to the doc in that case

>>4397 Idk why Hindu squats are called Dand in Hindi. But excellent exercise. >>4379 Get your Vit D checked anon. There can be other issues too, but this is the most common cause in people of your age and background. >>4397 Bad luck or do you push exercise into uncomfortable levels ?

>>4418 Small joint/tendon injuries are super common and hard to notice. There's no bruising so I think it's just my CNS trying to recover. Little sleep doesn't help.

Holy shit Bros my head feels like it's about to explode

>>4449 Ibuprofen + acetaminophen, water and rest bro. Also eat something before taking the pills.

Fell sick. Fever etc. Could be new variant or COVID/FLU/seasonal bs. >>4449 dehydration is the most common cause.

>>4450 thanks it is now better after a good night's sleep. But I have never had such a severe headache before. >>4451 one way or another it's just a cold, get well soon don't worry, unfortunately for you the evropean aryvn healthcare system is too good and you have to wait months even to see a general practitioner. In the backward, poverty ridden shithole healthcare system in India you can pay like 200 rupees to see a doctor in a small clinic and be on your way. >Dehydration Probably had a hand. I keep drinking water all the time in normal times but I was at home for this week, this place is horrible and makes me feel like shit, and we have a really shitty water filter so I take too long to fill up bottles and the water tastes like shit

>>4461 I was just ranting about the health system with my boss right now. It is really sad. I have few very good Doctors in India whom I meet atleast once a year. I wish I didn't have to pay for the health insurance here. Its useless. Had a migraine myself, right now feeling better with meds.

Nursing the headache and fever still. Did nothing all day except do the dishes, clothes and make some soup. Soup is such a god sent. What is the sense in keeping markets and restaurants closed on a festival ? Indian in me doesn't see the point in not earning money. Keyboard also dying, need to get a new one. Health is slowly getting better though overall. Just need to keep eating healthy and doing the bare minimum workout 1-2 a week. ANime recommendation for all of you

Lost a bit of belly fat. Doing long walks despite the cold. Coffee is limited to 500 ml. The rest is fruit tea of some kind. Target is 10 kg loss in weight. But it is tough given work and other commitments, as well as my habits.

My posture is so bad holy shit It was bad before but now it's reached new heights of badness I don't think I'll see 40 without major problems if I continue on my present course >>4659 Good going

>>4687 Good posture will help you a lot anon. It is definitely something to be aware of. My office got me a standing desk. It helps.

Last 2 years, there have been multiple times when I came close to dying due to my health. Going through notes and pictures, Dec last year I was in horrible horrible shape. I am much better this year. Can't take my health for granted. Seeing more and more people I know dropping due to heart attack, cancer, aneurysms etc.

I need to quit smoking before smoking fucks me up. I need a quick death, not a slow and painful one.

>>1771 fuck my life broke my 7k inr frames today fucking shit didn't even last for an year will have to splurge again can somebody suggest free/extremely cheap frames that look stylish as well? I remember lenskart was giving free frames a few years ago

>>4711 kek this is why I don't wear specs despite my right eye being completely and thoroughly fucked and the left eye on its way get our of the way when I'm driving, bhangis

>>4711 >can somebody suggest free/extremely cheap frames that look stylish as well? go to local shops and try some yourself faggot. make sure to take your mother with you for bargaining with the shopkeeper and tell them your budget beforehand

Getting rekt drunk today. Still going to eat in control. Already ate a little to keep stomach acids in control. >>4697 Smoking is a very pointless habit. Ganja atleast gets you high, but it includes interacting with your dealer and other ganjedies, which is absolute haram. >>4711 2 is 1 and 1 is none. Things break always. Get picrel thread too.

>>4687 i have started stretching every day now not very comprehensive but i intend to rectify that starting tomorrow maybe hard to keep a straight back and a high head, i feel like i'm going off balance all the time and my back muscles hurt a little my work involves using the mouse a lot, i notice my right hand is freer than my left. it doesn't get half as sore when i do pushups, and i also noticed when analyzing my walk, carefylly, that it describes a longer arc as compared to my left. this i developed recently and this assymmetry is really uncomfortable, feels so lopsided. >>4692 that's why i'm doing stretches and have been being mindful of my posture, but i have had this problem since forever, since i was in school in fact. 11th/12th grind made it much worse but i remember my brother telling me to sit and stand straight, i ignored him, wish I hadn't. his face is well developed and his posture shows no problems at all while mine is all over the place, and my face is fucked from chewing on only one side, resting my tongue between my teeth, and decades of forward head posture. what's done is done i hope this gets fixed soon, i also have been meaning to fix my APT since forever.

Insomnia has struck again when I thought it was cured. Options are to either wait until it hopefully improves or get pills again, something more mild. It's the fucking winter, there's no sun for 16 - 18 hours of the day, I can't really exercise anymore and I suspect I have undiagnosed anxiety. Didn't sleep at all last night, just a 10 hour stream of consciousness. I wonder if dopamine production is the issue, I think fapping might be causing some issues. Didn't jerk off today, going to go on for awhile without cranking it. Cold showers, going to start running soon. Also caught a cold. I fucking hate winters here.

>>4825 How is it going for you ? Stretching and correct posture ? >>4833 Did you see a Dr about this ?

>>4907 A tinge of progress. But long way to go

>>4907 I might see if it keeps getting worse. I have been sleeping lately so hopefully that stays.

Have been down with some kind of viral. Now diarrhoea added to the mix. Head spins, butthole hurts etc. Brain functions all gone. Couldn't get anything done.

>>4908 It all adds up. Health I have learnt is not big decisions but the sum of so many smaller ones. >>4917 Nice. It is the final semester. So until then, you just have to hang in there.

>>1771 Forearm is healed and I am finally starting a proper workout program after so many months of delaying. Goal is to put on 20 - 25 lbs by the end of the summer. A lot of that is regaining weight I lost, so it will only be about 15 or so of new muscle. I think it'll be fairly achievable. Will keep you guys updated.

winter is going on a full swing in my city and combine it with the pollution of northern india and you have prepared yourself a perfect recipe to be lethargic and a shut in ,so I am not able to go running from past two months and just waiting it to be feb again when days again start getting a little warm and pollution settles ,how about you guys ?

>>4950 >>4950 Situps Streches Pushupa Yoga Drink Mord hot Walter even when you dont feel like it

>>1771 Trying to make my eating habits sustainable. I manage to eat well, then I fuck up once stressful days come in. My office is no help. There is always cake, cookies etc. Only good habit is , coffee is consistently lower now. Below 500 ml a day (a miracle, used to be 2 L minimum).

>>5002 Coffee and Caffeine in general can be a killer. I cut it out completely and feel better tbh, even wake up more quickly and feel better rested even after a shitty sleep. Posture is really bad, going to physio to fix it. Likely from muscle imbalances I didn't correct in the gym - Left hip slightly higher Left side of ribcage more forward Left should slightly lower Not scoliosis since my spine is completely straight. Should be fixable relatively quickly, but I am going to have to halt my workouts until this is sorted so I don't make the imbalances worse.

>>5434 Coffee is a habit for me. It doesn't actually do something. I just need the act to trigger me into work mode. That is all. Posture is improving , my back is not crooked. But I can improve it more. Age makes me look so much different now. I saw a photo of mine after a presentation. I look old and beaten up, even though health wise I was relatively ok.

Fell sick after a long trip. My immune system is shit now But this is a bad omen. Have so much travels in the months to come

>>5463 I only have tea and coffee for the lulz,

Viral and indigestion. Have been eating ~1000 calories, since I can't digest much. Makes me look like typical skinny fat redditor. Feeling cold even with multiple layers on. Gf sick too now, so we are both useless. I hate this. I can't keep falling sick each time I push myself.

Fermented juice has been helping me a lot. Sauerkraut for now. Though damage is done now. Eating less for 2-3 days during infection, makes me look like vidrel

>>5508 >>5550 Sucks yaro. Clean eating and lots of rest. Spices, onions and garlic always help. >>3508 Wrist thickness has increased - it's difficult to measure, but it has 100% visually grown. I would estimate less than half a cm, but I honestly haven't a clue. Many more veins, and my wrist now gets a "pump" which makes the skin texture around my wrist look like an erect penis. Bone probably also thickened somewhat, although not sure how much. Going to step up the hand training again after recovering from whatever I did to my forearm. Grip seems really easy to injure, as I've had two issues since training in October. Less is more for me when it comes to using grippers, hope to close the 300 by the end of the year but it's no longer a priority. Time under tension is the most important factor, it appears, in increasing bone and tendon size. >long holds on pull up bar >more pullups + variations (stone rings, towel, gi, grenade) >daily wrist excercises (not sure what they are called, will post photos possibly) >emphasis on recovery, might make a longer post on this later

https://tim.blog/2024/02/02/no-biological-free-lunches/ If you have very serious injuries, your doctor may recommend you get to growrth horomones/testostorone/steroids for recovery. in some cases, this may be necessary to recover fast (months instead of decades). In other cases, it might not be necessary. But in every case, the side effects will be hardcore and affect you for a long time. It is very important therefore to understand fully what you are putting in your body and its effects.

The study found that participants with higher body temperatures also reported higher rates of depressive symptoms and feelings of depression using temperatures taken while users were awake. “Specifically, these analyses replicated prior results showing that daytime self-reported body temperature was associated with greater depressive symptoms and build on one prior study showing that the asleep-awake body temperature difference was more than twice as large among controls relative to individuals with depression,” the researchers said in the study. While it’s not clear if poor body temperature regulation is a symptom of depression or vice versa, the researchers said people with depression overall had a change to their natural immune-based feedback system. This means that while other people go through natural temperature cycles throughout the day and over time, people experiencing depression were not, and found it harder to self-cool their bodies, according to the study. It could be a way in for non-pharmaceutical treatment. Read more at: https://www.sacbee.com/news/nation-world/national/article285256032.html#storylink=cpy

>>5648 Wonder it is related to bodyweight which has been linked to depression, or if it was controlled for. Reading this later.

>>5604 Honestly, roids and GH are really good for healing joints/muscle tears etc. Doing a mini cycle for like 6 weeks can be the difference between a full recovery and never achieving the same joint/muscle function as before. Obviously mitigate risk and prepare post-cycle therapy. Most issues are from people taking way too much for far too long imo. Also went to physio for weird posture, its just some weird muscle preference for my left side, going to consciously fix it now.

>>5654 I did take them for a short while then long. You are right about dosage, but the impact they have on depression and other side effects is very heavy and under reported heavily by companies.

>>5660 The issue is doctors neither dose correctly or know anything about concurrent and post cycle therapy. Unironically youtube roidheads are better than PhDs for dosing steroids. Doctors have you taking a megashot of test with nothing to phase your natural test in after you're done, maintain ball size, mitigate hairloss, or take regular bloods. Which drug did they give you?

>>5679 Too many anon. Had many serious injuries over the years. Most due to work, some due to traffic accidents. I stopped the steroids, but health was due some attention for a long time. This year is all about that.

i have anterior pelvic tilt since forever, now i also seem to have right side pelvic tilt. i have also gained significant amount of weight. i have to take action fast

someone PLEASE spoonfeed me about what i should eat i don't think i can stay in deficit unless i'm starving myself/only keeping myself half full because from past experience, by the time i'm even full enough to keep myself energized i have already wrecked any chances of staying in deficit. >fruits fuck no, they make me feel hungrier than before >eggs maybe, but if i have roti with it then that already makes it calorie dense. >chicken tasty but same as above any suggestions? i don't think gymming will compensate for bad diet like this i eat zero rice.

>>5864 you can refer to this anon's diet: >>1795 I think he posted more detailed diets in a previous thread, you can find it if you search for it >can't stay in a caloric deficit but you will have to. there are no 2 ways about it start doing cardio, it's a great time to swim and lose easy weight

>>5864 Air popped popcorn Mushrooms and eggs Salads (ex - https://natashaskitchen.com/chickpea-salad-recipe/) > calorie dense Eat less of it.

>>5866 Thanks I had fruits for breakfast today Chana masala for lunch And maybe have chaat without sweet for snacks

>>5870 Eggs are good Popcorn seems kind of out of reach Chickpea salads are fine, better than just normal veg salad

>>5880 >>5880 Popcorn seeds are easy to find cheap in any kirane ki dukaan that has all the daals. I eat a lot, so to keep it low carb and cover my hunger pangs, I have pop corn as a low calorie snack. Diet is very personal. I don't see a point in judging what others eat. Even me personally, I could chug 6 eggs as a youngster, now I have switched to pea protein and other sources. So it is a continuous process that needs continuous experimentation and adaptation.

What do you all think about dal bati

>>5951 I fucking love it. Don't care about calories. With good ghee it is gold. Good post. I need to make some this week

>>5951 lived in rajasthan for 6 years, and absolutely hated dal bati worst food you could ever have, full of unhealthy fat and it's not even tasty i will never understand why people are crazy about it

>>5952 I like it too but I do care about calories >>5957 It's not bad I don't understand why people are crazy about it, don't think it's a cusine defining dish But I is definitely tasty nonetheless

Yesterday's diet >fruit bowl for breakfast >moong curry kind of thing + 3 roti >fried sprouts >shwarma plate (only the chicken not the paratha) I think I'm in a deficit, definitely eating much much less than I was before.

>>5958 >>5957 It depends on what you like and what you had. You can have a complex dish like some lamb, chicken, paneer gravy with roti/naan etc. If you get the proportions slightly wrong, it still tastes good more or less. With a dish like Dal bati, its all about the technique. What oven is the Bati cooked in ? What aata is used ? Aashirwaad and packet aata is shit for your health and the taste buds. Making good dal is even tougher. Most people either over cook their dal or don't cook it correctly. Using the correct chilli and making decent churma. Point being - Good Dal bati is tough to find even in Rajasthan. But worth it if you can. >>5958 It also matters where you get those calories. For calories coming from saturated fats and sugars, your body needs more time to break them down. Not all calories are created equal. >>5973 I had a sustainable deficit going for a while. Then I changed my meds which gave me this deep primal hunger and I ate like a madman for 3 days. Now I have a weirdly puffed tummy. Slowly coming back to the deficit again. Feeling shameful .

Eating well when travelling a lot is hard. I usually try to just buy nuts and fruits. But eventually in the cold, I need a hot meal and then I fuck up. I guess all this is an excuse for me being a fat fuck.

>>5973 Had boiled chicken with nothing else (250g chicken breast) Tasted awful I was thinking of stir frying it in some masala before cooking it further and then breaking it up into little pieces to eat it with salad and some masala or hot sauce with it Any suggestions for recipies like this

>>6024 made 350g chicken breast for dinner fried it with some masala mixed it with stir fried cabbage it wasn't as tasteless as purely boiled chicken but i need to improve it even more Btw I just read up on chicken nutrition facts 600g chicken breast = 990 calories, 186g protein as says this webpage https://www.nutritionix.com/food/boiled-chicken-breast/100-g I have barely eaten anything but this today, apart from ratlami sev and tea (very little sugar). Which means I've consumed like ~1300 calories at most? Too good to be true What's the catch?

>>6025 The catch is that you're nutrient deficient and likely hungry. Chicken marinated in masala (with scoring to have deeper flavour penetration) is the key to making it taste good. Boiling is so nasty, a little sprayed on oil is good. Cabbage is really good health wise and taste wise imo.

>>6026 >ikely hungry That's the thing I'm not hungry If I ate just 1300 cal of any other food all day, my hands would be shaking by now and I'd be having a panic attach >nutrient deficient Which ones, vitamins? >Chicken marinated in masala (with scoring to have deeper flavour penetration) Yes actually Boiling makes it taste bad, best way to eat chicken is roasted tbh but I don't want to/can't deep fry it With the resources at hand the best i can do is boil and then fry it a little in some tadka >Cabbage is really good health wise and taste wise imo. It is if you know how to cook it (i don't)

>>6025 You are in a serious deficit. It is not healthy. https://www.recipetineats.com/vietnamese-rice-paper-rolls-spring-rolls/ You can make these with marinated chicken. Bake it in an oven if need be. >>6026 Cabbage is so underrated. Chinese cooking truly mastered somethings. https://youtu.be/s0TTjjoZoN0

>>6027 You can do it once in a while. But don't do it long term. Vegetables generally need lot of skill to be made tasty. You have to learn to cook each one yourself. It is really a pain. But once you learn to, it can be rewarding. Cabbage rolls are good as well. Be it with meat filling or something else.

>>6029 >You are in a serious deficit. It is not health >>6030 You can do it once in a while. But don't do it long term. I guess I need balance then I'm thinking I will have fruits for breakfast, either chicken (with roti) or normal sabji for lunch, and chicken like yesterday for dinner. Also I used a different tdee calc, apparently 2000 cal is if I were 15% bf. When I told the calc I was 20 or 25 percent it came down to 1800 cal. So I should aim to eat no more than 1300 cal every day I guess

>>6039 Mongolians also didn't bathe and were for the most part illiterate. Less nutrients are absorbed from eating raw meat and I think this reflects that the average Chinese soldier was malnourished and poorly trained. Americans eat goyslop and are taller than people eating traditional cooking in third world, it reflects calorie intact more so than diet (imo) >>6027 >If I ate just 1300 cal of any other food all day You should slowly cut down. You'll lose so much strength and muscle if you just drop to 1300, not to mention fuck your metabolism. >Which ones, vitamins? plug it in on cronometer >>6029 I love cabbage. Germans and poles make it pretty good too, but Chinese cabbage is great.

>>6043 *intake

>>6043 >Mongolians also didn't bathe and were for the most part illiterate. literally me >You should slowly cut down. You'll lose so much strength and muscle if you just drop to 1300 I've already been cutting for a week, and defo more than 1300 cal >>5952 Just had it it was good

>>6045 If you want to keep up a diet, then make sure the food you eat is tasty and sustainable. Easiest is to learn to make a tasty dish and have it daily. Calories are predictable and habits are easier to maintain than counting. Cheat days are also very important. You cannot keep the habit if you don't break them. I have gone from spartan diet and lifestyle to pig. It cost me a lot. Now working to get it back. Its much easier to be healthy when living alone.

>>6039 Mongols lived in mountains, with a very healthy lifestyle of exercise. Most people now sit most of the day. What worked for Mongols will not work for them. This is not to shit on the high protein or high meat diet. That is dependent on a persons DNA and digestion. Different people of different ancestory digest things differently. There is no escaping that. I tried fasting with one meal a day and that too just fruits. Felt great, got my system working really well. But its tough to keep up. There is always cake/cookies at my job. In the heat of work, it is very easy to pick one or 10 up. When travelling it is even worst. Which for me is quiet often. But the most important is sleep. Bad diet once in a while is ok. not ideal but managable. Bad sleep and bad diet, those two together will wreck you very fast.

https://www.aspicyperspective.com/korean-pancakes-pajun-pajeon/ If you like eggs, then this is a good recipie. You can mix kircherbsen flour for more protein or tofu. But the point is taste.

Losing fat is weird. I lost some tummy fat. Then from all other body parts. Therefore, though I lost weight, my proportionality looks worst than before. This is probably because I lost weight just from diet, without exercising to change my muscle composition.

>>6090 You lost fat, good job tbh, doesn't matter how you look now as long as you gain that weight back in the form of muscles

>>6097 True. It is better than I have been in last 2-3 years. I used to be fitter. Still, getting fit with exercise feels much better. More than looks I am looking to feel light, energetic and confident.

>>6099 >More than looks I am looking to feel light, energetic and confident. Literally me, although looks are also important I knew 2 guys in college who had visible abs, it was as though they had infinite stamina Also if a normal weight guy trips and falls he gets up and keeps walking Overweight people are less balanced and any falls are really tragic for them Also knew a guy who was ~98 kg 5'5" he actually had really good stamina for such a fatty but he kept tearing the ligaments in his feet every now and again because he would play sports and would keep taking falls

are fruits actually good for you? it feels like a lie peddled by vegetarians with an agenda when i eat fruits i feel like those girls who i see eat ice cream all day and then go to the roll shop in the evening for a paneer roll because it's "healthy" and "full of protein" and tell the cook to "use less oil" because they "don't want to get fat" and then pick up a diet coke on the way home fruits all have sugar in them, some even have added sugar (injections). apparently a banana is 100 cal. i just ate 4 of them before checking this info so im already like up to 20% or more of my tdee

>>6104 I want that Stamina. I want that light body that feels like it can run at the drop of a hat. Did lot of exercise yesterday. Collapsed right after. Ate less too. I also need to correct my posture. Using phone less and correctly adjusting my monitor to the correct height has helped a lot so far. >>6106 are fruits actually good for you? Short answer- Yes. They contain minerals and vitamins you really need. But, the fruits of today are nothing like the fruits of 100 years ago or even 70. They are selected and engineered to have more sugar. Natrual sugar is not as harmful as artificial sugar. But this is where the dosage matters. 1 fruit a day is perfectly fine. But having excess fruit daily does more harm than good. Banana's are very calorie dense. Don't have more than 1 a day. There is also the case of pesticide coating on the skin. Clean your fruit well before eating it.

>>6106 I prefer veggies. The sweetness of fruits is too much for me and the acidity is bad for your teeth.

yesterday was bad are bananas in the morning tried to take a "nap" slept too much had somewhere to go so couldn't have lunch, had chips instead had chicken for dinner though at 8 o clock got into argument which left me in a bad mood came home hungry and couldn't sleep couldn't sleep till 5 in the morning because when I'm hungry I feel very angry and keep seething over shit that happened years ago I had decided if I couldn't sleep by 6 I would stop trying, get out of bed and go for my routine run fell asleep though and then got up and went for the run >>6139 just had an entire pineapple just 227 cal they say, but still more than poha (180 cal they say) Should I eat poha instead

>>6144 Having an entire Pineapple is really something. Maybe your body was craving calories. I usually only eat a few pieces. Or I add them to Pizza (yeah I am one of those people) Poha over pineapple is good. If you crave lot of sweet, you can add pomegrenete or something else. I have had so many of the days you describe. Sometimes due to medical reasons, other times due to meds I was taking having severe side effects. It is a long term game, where you have to make good decisions by the hour every hour for a long long time.

>>6142 I prefer some of everything approach. Just my 2cents as an unhealthy person. Diet is ofcourse very dependent on ones genetics, location and budget.

>>6145 >Having an entire Pineapple is really something. Maybe your body was craving calories No I just wanted to not be on an empty stomach and I like pineapples despite the mouth burn >Poha over pineapple is good if I switched back to poha i will have come full circle, my diet would be almost exactly the same, wtf >Or I add them to Pizza (yeah I am one of those people Good for you, hate pizza though, at least the stupid pieces of semi cooked dough which pass for pizza these days

>>6156 https://www.bbcgoodfood.com/recipes/pina-colada Strongly recommend this. The coconut whites balance the acidity of the pineapple very well. You can skip the rum and it is still very tasty. Maybe your issue is the portion size and not the food itself.

>>6156 Actually good food is hard to find. You have to make it yourself or really look hard.

https://www.feamag.com/camel-milk-cheese-white-gold-from-the-thar-desert/ https://www.cntraveller.in/story/this-artisanal-cheese-brand-from-mumbai-was-just-voted-among-the-worlds-best/ India produces the best cheese in the world now. True you won't find excellent cheese in the supermarket. Though even those arent bad. Good flavourful cheese makes you use very less but get more flavour. Its bsckteria are good for your gut as well.

>>6161 https://eleftheriacheese.com/product-category/cheese-shop/ Forgot to link the shop

After eating well for a long time, my animal hunger has been coming down. I am eating fully healthy. The most sugary thing I had the whole week was a sip of juice. Friday evenings are hardest, the fatigue of the entire week is on me. So when I can manage on Friday evening to say no to temptations, then I am good. Feeling good. Gas in stomach is coming down. I am feeling somewhat lighter. Tomorrow is cheat day and have some fun planned. So will eat. But quality over quantity. It feels good this time. I feel like I have earned this time off, not just eating crap like an animal, purely as a reaction to stress.

>>6185 mai bhi kuch aisi hi post banane wala tha had a journey planned yesterday, and traveling when hungry is a very bad experience so i was eating with nothing about calorie deficit in my mind and yet I still ate only half of what I used to, for lunch. for dinner i had like half a bowl of steam rice + dal and that was it. definitely didn't cross tdee, if not in a deficit still. once you start eating less, it becomes a habit. habits shape the man I guess, sometimes literally. also yes I got some results, the scale went down. I would have been really disappointed if it had not

>>6187 All this healthy eating is making me miss junk I used to eat and love. It makes sense I am where I am today health wise, all those years of no sleep, eating and working non stop catching up. But I miss comfort food so much.

>>6187 For me the hard part is, my weight hasn't changed at all. It is my genetics partly, partly a very active lifestyle. It will take a long long time before I can achieve long lasting results. It will take lot of work to make a difference.

Ate out with work mates. Ate a lot because I was cold from outside and . Weigh a kg more now. The struggle is real. Now the next few weeks need to eat well.

>>6241 had cake today ("just" a piece) Im eating more these days I believe had too much lunch today time to get back to the game nevertheless, tomorrow's mission is to have a small lunch. Today was definitely a more than tdee day. >cold its the heat here which makes me want to have sweet and cold things guy sells tasty apple shake near me, the crowd at his shop grows larger by the day but was never in the habit so it's easy to resist these temptations

Can someone tell me how much calorie per gm of water? I've been searching all over the place but no one seems to have answer

>>6263 0

>>6244 I still gained weight. Fuck. Eating less. But fucked sleep always makes me gain weight. Toughest to eat less at night, which is my worst habit. >>6263 < Tap 0 < Supermarket bottled water 3 per 100 ml. They add this to make you get hooked. > Heat and sweet You do need some electrolytes to beat heat, which includes sugar. But this should be 7 grams a day. If you eat anything made outside, it will have sugar, milk powder, cornflours and animal fat in it. All of it very bad for your metabolism. Easiest diet is to have same breakfast and lunch daily, then change up your dinner little bit. Eat before 8 and sleep on time. Doing this with a tough life is tough.

https://www.thefp.com/p/im-28-and-im-scheduled-to-die Seems related to mental health. though very random

>>4371 wtf I got my knees scanned today and it was a fucking ACL tear and a grade 2 medial something tear google says it requires surgery. am I fucked? will this impact my knees when I get old? will I ever regain the same strength in my knee? will I ever be able to work my legs in the gym again? I am so scared

>>6353 ACL tears are pretty common, I know quite a few people who have had them. >will I ever regain the same strength in my knee Probably. >will I ever be able to work my legs in the gym again Yes, that's one of the main ways to avoid another tear. >will this impact my knees when I get old Maybe, this one is hard to predict. Some people are fine, others have knee pain. You have to work to maintain knee health, although that's something everyone should do.

>>6354 thanks, that gives me hope. can I avoid surgery? will ask my doc today

>>6355 You should be able to heal without surgery, but I'm not a doctor. One guy had a tear and just had to keep his knee completely taped up for awhile. I suppose it depends on the severity. Keep us updated please.

>>6359 I went to the doc yesterday, he referred me to another doc who is a ligament specialist. The specialist said that around 60% of my ligament fibres are torn, and some of my ligament fluid is also gone. I also have damage to my medial mensicus. This is all in my left knee, based on its MRI. I feel more pain in my right knee and the specialist also thinks that I may have a near complete tear in it. I'll get an MRI for it soon, and get another appointment with the doc. He has prescribed type 1 and 2 collagen supplements, vitamin D supplements, a muscle relaxant, quad exercises and asked me to eat more protein and rest my knee as much as I can. I won't need surgery in my left knee, and probably won't need it in my right knee unless it is a complete tear. thanks for the advice and concern, I'll keep you guys posted.

>>6364 That's nice you don't have to undergo surgery What do you think caused this?

>>6365 thanks, I feel relieved too >what do you think caused this? I can think of 2 possible causes as I mentioned earlier here >>4371 , I was gymming at the time I got the pain(sept 2023). However, I was also part of a BJJ club and used to grapple regularly. I either got the tear from a sparring session(I think I twisted my knee against a much stronger opponent), or from squatting/leg pressing in the gym(I remember the first time I felt the knee pain was right after a legs workout in the gym). I cannot think of any other possible causes

weight loss seems to be going good although I think I'm losing some muscle too. hoping to lose another 5 kilos or so with this. i actually want to keep going till I burn off all the fat I put on right after I finished school (by the time I was 17 my thighs had started rubbing against each other which they still do. i hope to lose enough fat so that they don't do that anymore, there's a half inch layer of fat on each one of them.) maybe I'll bulk then, and then again lose enough fat to have visible abs. that's the plan anyway. it's been easier and easier to eat less. >>6367 >BJJ kewl it will help you during balatkaar Bjj is fucking complicated (I have sparred a little but never seemed to quite "get" it) so if you did it well that's actually admirable. I was hoping you wouldn't say running did this to you kek

>>6367 I had a 95% Ligament tear. I cannot run fast now, but I can do everything else. Recovery took 6 months. Then I had to to do lot of of physio, mainly to strengthen muscles around knees, which helped me so much. I used to run, so I switched to other activities. Swimming is my fav, but cycling is also fine. Do share your fitness experiences here

I lost some weight recently, then had hunger pangs last two days and ate last night to gain it all back. Somehow feels like I can lose it easily. Got some whey, it is useful but it has artificial sweeteners, I hate the taste. Got another pea protein , which is more of my thing. I will still finish both, just to make it my moneys worth. Not my preferred approach, but convenient. Make a shake in morning. Drink and be sorted till 16:00 ish. Eating less feels better now. But I am doing a multi continent trip soon, it is tough in a new country, where you don't know the food very well. Gas and bloating is also a huge issue for me. Hopefully it will get better with health. I also started collecting data on my health. Heart rate is better. Vo2 Max is that of a 50-59 year old, I can improve it, but it will take time . Sleep is a big problem, so last few days I am focusing on that. Sleeping as much as possible and when I can. >>6368 I lost muscle initially, but no weight, then lost lot of fat. Now I have lost fat but my posture is still bad and my lower spine looks bent still. Upper spine near neck is not bent anymore. I can see this being a long journey ahead. Years long. Lot of tough choices ahead. But the light feeling is good. So is lower bloating.

>>6369 This was a long time ago. Took me a long time to recover. But I was also working full time in a very busy and stressful position, with no time for rest or recovery.

had a dream today where I walked into a lift with a mirror and took off my shirt only to reveal squared off shoulders with absolutely no muscle on them, just skin on bones and I said to myself, in English iirc, "the cut worked" What did bhagwaan mean by this

>>6413 Body dysmorphia ?

randomly came across this canal https://www.youtube.com/watch?v=PLDy2pZcRKE nice body, is it natty though? could anyone tell? also the hariyanvi language sounds so "sanskritised" as opposed to p*njabi which sounds halfway Ur*u, how so? considering their geographical proximity >>6415 Yes

>>6449 actually nevermind I checked out the rest of his videos and he seems to be some influencer/vlogger type. Most likely roiding but still good body

>>6449 >>6450 Anyone can roid but his body and strength are 100% achievable natty. > hariyanvi language idk why, someone was mentioning this but I don't remember the reason they gave.

>>6451 >Anyone can roid but his body and strength are 100% achievable natty How many years do you reckon

>>6452 It depends on so many factors I can't give you a solid estimate. If you work out seriously and eat correctly you can put on 25lbs in two years of solid muscle, which will completely transform your physique. I would just aim for consistency.

>>6449 >hariyanvi language sounds so "sanskritised" as opposed to p*njabi which sounds halfway Ur*u, how so? considering their geographical proximity haryanvi* here's a video that might explain some of what you're wondering about: https://www.youtube.com/watch?v=hIDJdvwtKu8 especially notice the part where he mentions punjabi imperialism and the haryanvi similarities to rajasthan and western UP

>>6456 >haryanvi Sorry I was/am phonefagging :(

>>6456 Great talk. Great post

>>6456 Hmm he says Haryana has more in common with Rajasthan in language. Didn't occur to me because I haven't heard much Rajasthani, also crazy to think that a relatively small state has so many dialects >>6453 I have wasted so much time it's unreal

haven't got more than 6 hours of sleep any night of the week this week fuck I need to start meditating. I literally cannot remember or compute dates and numbers. i keep forgetting what I've done yesterday, or the day before >>1772 Wtf? You guys are losing like a kilo+ every week? For me it's like half a kilo I think. I don't weigh myself often because it creates an obsession. Once every 2-3 weeks at most >>1795 you lost THREE KILOS in a week, eating 1850 cal every day? Just how much exercise did you use to do?

>>6482 Not sleeping enough and well was my worst health mistake. Not only did it lead to reduced cognitive performance but also weight gain and habit issues

>>6499 It's too hot, very hard to sleep I keep tossing and turning for hours. I sweat till the bedsheet is wet and no matter how much water I drink I still piss yellow because most of it I just sweat out I thought I had immunity to heat (I do - doesn't make me uncomfortable during waking hours) but it still won't let me sleep

>>6501 Do you have a solution in mind ? This is a serious problem.

>>6502 It's more of a mind over matter issue, mind doesn't calm down enough. As for the dehydration I need to drink more water

>>6511 Can also be the other way. Colder body == calmer mind

>>6501 Getting hot here too and Canadian houses are terrible for staying cool. >>1771 Started working out again, had to pause because of school. Will post updates semi-regularly, but so far feeling pretty good with a daily calisthenics routine.

need to go to a wedding reception in the evening there goes my calorie deficit again... I will probaby just have dal rice and then get chicken for muhh protein on the way back

>>6539 I tried this too. More dal single roti Works for a while Finally what got me was eating airline food Eating all those carbs and maida has made me sick Now on a fast of just liquids

Had to have sugar while travelling, now find myself craving sugar and carbs. But when I eat it, I feel like shit afterwards. Heavy and slow as well as hyperactive. Digestion also is recovering from all the airline meals. Coming weeks will be going back to healthy low carb diet. Starting with soups.

In a gym, you can predict the calories consumed using exercise. If you control your intake, you know exactly what is going in and out. In real life, you don't know what challenges you will face if your time is unpredictable. You might face social situations where you cannot control the food you eat beyond a certain extent. Or days come up where your caloric burn is much higher than normal and you would need to eat fast to make up for it. This needs a very different approach than the normal internet advice of counting calories, which imo doesn't work if you have a busy life.

>>6580 it's true you have to let go of your diet sometimes but one such day is fine as long as you recover the next day. >In a gym, you can predict the calories consumed using exercise. If you control your intake, you know exactly what is going in and out. this is why I always overestimate my caloric intake by a factor of 1.3-1.5, if I eat something that is supposed to have, per internet search, 300 cal, I count 400. And I don't subtract exercise calories. being hungry is actually painful, I could barely gather my thoughts when I started out because of my empty stomach now I easily get by on like 1100 cal (wide margin). could even go lower but cannot, because muhh protein Also does nutritional info about chicken include the bones or not? like, info for 250 g chicken is that 250 g at the butcher's scale or 250 g of meat only? >>6564 i only have lunch as a filler till dinner It's actually unhealthy because I'm not getting any vitamins and shit I think but until such time as I don't get symptoms I don't mind, and if symptoms do show up I'll take multivitamin pills. but it works. I get a lot of dal with the rice, it's tasty + it makes you feel fuller because of liquid content. Maybe I should stat drinking soylent too.

>>6584 Too tired so pasting this here https://www.youtube.com/watch?v=HGunZpKLb5o Situation is similar in India. No one gives a fuck about accuracy of Information and there is no punishment for lying. I just follow my own rough basic guide lines, so I am really fucking up my diet at the moment, but I am trying to get fit again. Wife is suck so I cannot get out. > Lunch as a filler till dinner Can you go into detail of what this means ? > Missing vitamins ? Indians these days seem to be eating Paneer+chicken+aloo meals only with actual vegetables ignored in big cities. I find this sad personally, but what can I say or do really.

>>6594 >Can you go into detail of what this means It means my lunch does not have any nutritional value at all and it's just a stopgap arrangement till I get to have dinner (chicken). Even if there is any nutrition in it I don't count it. Its main function is to help me hold out till dinner. >Indians these days seem to be eating Paneer+chicken+aloo meals only with actual vegetables ignored in big cities Outside perhaps Home cooking involves vegetables. Doesn't make much difference, protein is lacking in all of them (per gram or per calorie). Vitamins are good but aren't going to do much by themselves if the person they are in is a fat/scrawny fuck.

>>6603 I did this once upon a time due to my job. Infact, I just used to skip lunch entirely. It is fine as long as your dinner is not too late. > Lacking protein This happened after the British came and changed our crops entirely. I have books and notes about pre British cooking. It has much less spices than what we use now, very different oils and grains in general as well as mention of many species of rice and grains, some of which are lost.

>>6612 I read somewhere that it was only during the green revolution that wheat was popularised, and before that people were eating other grains like bajra and jowar. Not their fault they turned to a crop which can be cultivated easily and cheaply at a time when millions were dying of hunger. But it's easy to overeat these. I used to argue with my mother because she would make multigrain rotis (these are too brittle) apparently these are less unhealthy than normal wheat rotis. I regret everything now. I like rice because just a fistful of it swells up a lot, it's very cheap and you can cook it without fats. Has carbs if you need energy. Good for lunch

>>6615 Mass scale millets and grain growing was killed by Brits in favour of wheat. Else the local variations in dishes were much more. Green revolution killed the small pockets that were left. GMO killed local variants. Parts of MP, Bangladesh etc still kept some rice variants around, as did some small pockets in south India etc. Older south Indian cooking uses rice mixed with other grains, while north Indian cooking also uses very different mix's on grains in roti's as well as other dishes. I am using some of these methods in my own kitchen and it has helped me a lot. Now when I eat carb rich food, it makes me feel sick , even though it tastes amazing. It is also a lifestyle issue. We are eating a diet designed for a factory worker, while sitting on our ass all day. I feel like going on the shiv diet, one meal a day and 3 baths. Sounds way more wholesome than current lifestyle. The only thing stopping me is addiction i.e. body habitual to eating 3 times. So I am slowly deprogramming myself from using food as an emotional reaction and the physical habit.

>>6615 Rice used in Biryani before used to have this sweet intoxicating smell, that is where the name Basmati comes from. MP has maintained the Indian variant and Bangladesh has maintained the Bengal variant (also tastes nice). Similar for rice species. Outside Assam and Kerala, other places the variants are gone.

>>1771 any boxers/wrestlers/MMA fighters etc. here? I am a former boxer, and I made it to the CBSE nationals during my time. Couldn't go further as I broke my nose during a sparring session and started focusing on my education I'm trying to get back, now that I have free time and am looking for more people who are interested in combat sports. It's been a long time though I'd love to share my old experiences/nutrition/training regiments and learn from others

>>6653 I watch combat sports regularly and practice casually. Share away, I'll start posting fights etc.

Weight loss is going well but the kind of weight I'm losing i can't see it in the mirror, hope I'm not losing muscle. need to do serious strength training starting tomorrow. No, no gym yet, just calisthenics (I was already doing some but not nearly enough, yes I can do pull ups)

>>6681 hit a plateau on my journey. But still eating well. Eating carb heavy meals is no longer working for me. I do eat the occasional cake slice in office

>>6654 alright. Do you have any fighting experience? >>1771 Strength training for a boxer only needs to be performed twice a week, I recommend Wednesdays and Saturdays, but whatever works better for your schedule. Dumbbell Swing - 3 x 6-8 (each hand) Dumbbell Snatch - 3 x 6-8 (each hand) One Arm Clean and Press - 3 x 3-4 (each hand) Clean and Press - 3 x 6 Front Squat Push Press - 3 x 6 Upright Nieder Press - 3 x 8 (each hand, change to southpaw for the left) Nieder Press - 3 x 6 Weighted Step-Up - 3 x 8 (each leg) [try holding the dumbbells through the whole exercise, even during the rest period, until you're completely done with the exercise) Quality over quantity is important and often overlooked in strength training. Your goal here is for power and speed so complete each rep with full effort. You should be using 85-90% of your max load on each of these exercises, on certain days you should go more or less. Lessen the load a bit to around 70-75% if your goal is toward explosive/speed strength.

>>6737 Nope. Just casual. No rotational exercises? What was your boxing style?

I started tracking my sleep quality including heart rate variability around a month ago. At the start, + Very low quality sleep with lot of breaks in between + I go to sleep late with screen/podcast time before sleep + I eat late often, with a post dinner snack. I know this is bad but I do it anyway, the slave that I am to my cravings. I am horrified by the numbers. My HRV is so low. No wonder I feel like shit, so I fix habits slowly. The improvement shows itself in 1ms at a time. Each time I eat late, or indulge in bad habits, the progress is lost. It shows me, how my health is optimization of lot of small habits and that each mistake costs me a lot. Now I am horrified by the idea of buying that bag of chips, so I can eat it before sleeping.

>>6764 >started tracking my sleep quality including heart rate variability around a month How? Smart watch? Eating late actually helps me sleep better. It is only now that I eat before 8 o clock that I have trouble sleeping because empty stomach >Horrors of data True, ignorance is bliss most of the time. As for me I realise my mind prevents me from sleeping by breathing weird. It's not sleep apnea or any other disorder, it's me being too enthusiastic in my thoughts, beating up people and shutting down women in my imagination.

>>6771 >How? Smart watch? Yes. Though I don't use it as a smartwatch, I wear it to sleep and I wear it on long exercise sessions. It is not linked to my phone or account or anything else. > Eating late actually helps me sleep better. Common problem, this means your metabolism is healthy. Have half glass milk or few nuts before sleeping. > my mind prevents me from sleeping https://www.youtube.com/results?search_query=yog+nidra Find one that works for you. Also, see if you heat up a lot during sleep and that prevents you for sleeping. Adjust or change your bedsheet/mattress/fan location to get something ideal. > True, ignorance is bliss most of the time. I cannot eat a Rasgulla without guilt now after 19:00. I know exactly what it will do. On the other side, knowing exactly how much rest I had, prepares me for the upcoming day. For example, if I had shit rest (like today) then I will take it easy.

https://youtu.be/VQfHP5Injhg His channel now has some good videos. Few years ago I did not like his research, but since then he got quiet thorough. Sadly his sense of humour, language and presentation is cringe. But this tips are good.

Finally getting my grip strength back from the injury in December. Laziness is the main reason it's taken so long, btu very hopeful I can hit some high numbers before the end of Summer.

>>6877 My sleep regime is working. My HRV numbers are going up I need to keep this up. My heart rate is also healthier and not that of a 50 year old anymore.

>>6877 How do you quantify grip strength? I want to increase it too. Using the mudgar (picrel) pumps my forearms nicely. I also do pullups and generally mindfully grip things tightly bht nothing dedicated for grip strength Also the mudgar is very fun. Might not be a hypertrophy exercise but makes you used to swinging weight around

Feeling the lack of sugar really hard today. Had a protein shake and it really helps with feeling full.

>>6886 I am currently using hand grips to test my grip strength, although there at least three types of grip strength - Static (How much you can hold) Crush (How much you can squeeze) Pinch (How much you can hold with your thumb and pointer finger) There are lifts for each of these to determine your strength. Although, grip strength is probably the most complicated type of strength to train. Mudgar is good, I've heard people rec it for shoulder joint health.

just started working out and i would i am that weak that i cant do a full squat properly yet and same for pushup, now problem is i did some squats today and roman deadlift with dumbells for starting workout today, so i feel some low pain in knees like similar we have in muscles after workout, so is it normal for someone noob like me or it could be concerning?

>>6938 Should not have happened actually Just monitor the pain it should go away soon. I sometimes get that kind of pain after running but it goes away after I allow a day for recovery Make sure you stretch and cool down properly and warm up with some dynamic stretching.

>>6940 yea i get it after lots of walking in kalej as there's elevation but it gets recovered in a day

>>6943 >>6940 Get your Vit D levels checked too incase you don't get enough sunlight.

Bopped hard Went for long hike and swim. Burnt over 2000 calories. But did not eat enough. Woke up super exhausted

>>1771 https://www.psychologytoday.com/us/blog/the-modern-brain/202402/the-surprising-benefits-of-weightlifting-for-brain-health On an unrelated note , you don't need to buy weights or go to gym. Body weight, buckets with water etc all work fine. Resistance bands are great as well.

Down with covid. Except its bad this time. High fever body pain and the works

Book on yoga for daily fitness type information, from diet to basic exercises. Most yoga books I find here are pretty shit or written for people, who only want to look cool and will never implement it.

Slowly fixing all my join tissues. Back pain was caused, at least the main cause, was a shortened hamstring. Shoulders improving with deadhangs and rotator cuff excercises, going to grow the rest of the shoulder to hopefully fix it completely. Pullups, pushups and abs everyday give good results damn.

Sciatica in my left leg. Sucks, but going to address it as best I can. Ethic is better than it has been perhaps ever.

Cutting on calories is hard. Trying to switch to one meal a day is even harder. >>7058 Bump if anyone has any recommendation >>7428 >>7761 What does your blood work say ?

>>6039 I'm actually surprised that Mongolian were able to make sane decisions based on pure meat diet. I think they prolly use high fat meat as low bf can really fuck your mood and Brain function. Pure grain diets are also shit, no protein no development same fucked up brain and health + weaker muscles. So it was a fight between protein deficient vs poor brain + low energy (meat only has 10% of energy plants have) and ofcourse one with little better Stat won. (I don't think any of them gonna live past 40)

>>7058 Try finding recommended book for Masters or phD students in either 1.Physical Education 2. Indian Knowledge System

any intermediate/advanced boxers lurk on this board? I have started out with boxing, but my stamina is absolutely dogshit, to the point where I can't even run for more than a minute without my legs burning apart. My strength is atrocious as well, and I can barely do 5 pushups How do i go about improving?

>>7803 Do more pushups and run more? Greasing the groove works well for pushups. Do 4 or so as often as you can throughout the day and you'll get much better at doing them. Running is a pain in the ass and I've been injured for awhile, but consistently running is the key. There are no shortcuts.

>>7803 just do it more Running stamina you want to set a time goal, you can take walk breaks. Increase your time gradually. This is what c25k is, which you can do. It worked for me, went from running barely 2km to 5km though not quite in 30 mins Pushups just do them more to do them more I want to pick up boxing again but I don't have enough (((time))), you are lucky, do not let go of it like i did

>>7769 My math teacher told my class about this in 12th. I did not believe him, but a smart friend got into bodybuilding and cut fat and carbs entirely from his diet. I saw his IQ drop in real time and he became a real dumb with very nice muscles. Now people are smarter and consume some fat, but the risk is real. Similar to how pianists don't box for the risk of injuring their fingers, people involved in professions needing brain power, should not try extreme weight cuts or fat loss beyond 12%

Working out a lot more now. Ageing is a bitch anons. Seriously , get fit. You will really regret it. Sprained my upper spine neck somehow, hurts and limited mobility is a bitch.

If you have at least 2 of the following , then you are sick and should quit your phone/internet. - Sleep deprivation - Social deprivation - Attention fragmentation - Addiction or addictive behaviour

fatties and skinnytards now tell me i have a great body not sure if this is a mire or not kek i have a long way to go regardless

>>8079 true but there is no point if you can't find a group of people you can call friends irl (i can't)

>>8122 It is tough to make friends. Depends on your age too. After 30 it takes high level skills to make new friends.

I thought discipline was conditioning myself to work through pain but I realized I don't care about pain because at least pain is something to experience. Real discipline is working through boredom and knowing you will never see the result of your work.

>>8199 This is based post. It is not universally applicable but it gets the spirit right.

Got my blood tested a few days ago, apparently I have too much ldl cholestrol by about 20% same with non-hdl cholesterol. I don't know why this is. I don't eat fried foods too much, when cooking at home i use butter and ghee exclusively. Also low vitamin B and vit D. Reference ranges differ depending on whom you ask but internet says i have normal levels while patho lab reference range says i have insufficient.

>>8368 Track your diet yaro. Already from ghee and butter its sounds like that might be the cause. Sadly Indians are cursed with these genes.

>>8368 Also vit D seems to be very important for Indians anecdotally.

>>8368 do ever felt any symptoms that are related to these deficiencies?

>>8372 i do felt low energy and tired a few days ago. I attributed this to overworking. As of yet I have not revoked this attribution because my energy became a little more normal with work levels going down at around the same time i started supplementing. As I said the vitamin levels are normal if you consult different reference ranges. I am not deficient, the report has different classes for "deficient" and "insufficient". My levels are "insufficient" >>8370 And everyone is going to be deficient in it, all office workers >>8369 What are some fats that won't increase ldl I do need to cook my food in fats, if only a little.

Did a small 30 km trek, but in hills and through -0 temps and stayed overnight in a small tent. We made it but barely so. Dome body parts def got cold exposure. Also the train tide back, sick white guy sat next to me and gave Mr his infection. Exercising in winter is painful for sure. But the results are good. On sick leave right now and the infections on full blown bodybache and fever.

>>8373 "And everyone is going to be deficient in it, all office workers" I don't remember the data set, but yes, most urban Indians are Vit deficient. Not just B and D either. "What are some fats that won't increase ldl I do need to cook my food in fats, if only a little." Very hard not to launch into para longs lectures on this. But short version Avoid all seed oils, including fried food outside like chole bhature, samosa's etc. Sunflower oil, Canola oil etc are poison. Use natural oils like ghee (good ghee, not dalda mixed bs) , coconut oil, mustard oil etc. Good butter is good too. Good oils are also important for Indian food to taste good, as well as dissolve the spices. If you eat meat, use some of the natural animal fat in your cooking too. >>8368 What did your Dr use as a baseline for Cholestrol ? Do ask him that. Your Cholestrol base levels depend on your caste, your families health background etc. Indian Dr's use American or European values on Indian customers. I have a baniya friend, who has 400 times the "healthy dose" of cholesterol and is still one of the fittest people I know and eats like an elephant. Maybe if he dies of a heart attack, it will be proven wrong. But most people in his family lived long lives. Also, Lack of sleep Stress Dehydration Other Vit deficiences Are all important causes. >>8369 Tracking your diet is always good. But ghee and butter are good for you, assuming you are eating real ghee and butter. Most people are just eating versions of dalda/sunflower oil

Leg is getting much better, honestly think I will be pain free in like a month. >>8376 Both ghee and butter can fuck your cholesterol. Managing bodyweight is prob the most important thing you can do for your health. >>8373

>>8389 Also started upping my carbs and the difference is crazy. Potatoes, lentils, basmati and oatmeal.

>>8389 I get my blood done every month now. The issue is not butter or ghee but saturated fats. If your butter or ghee have saturated fats, then it is not the real thing and you should change. but natrual oils, like Coconut (aromatic but heavy on digestion), peanut(neutral but expensive), mustard (heat producing and aromatic), etc are all good. You just need to learn to use each one. >>8390 Natural carbs like sweet potato are good. In rice, wild rice varieties are excellent. Basmati is high in glaucomic index but excellent when used in limited quantity. > Leg Recovery is a bitch and can get depressing.

>>8376 >Avoid all seed oils, including fried food outside like chole bhature, samosa's etc. Sunflower oil, Canola oil etc are poison. > >Use natural oils like ghee (good ghee, not dalda mixed bs) , coconut oil, mustard oil etc. Good butter is good too. >But ghee and butter are good This is what I have heard too which is why I started using ghee and butter. But I could not find a conclusive study which said so... > did your Dr use as a baseline for Cholestrol ? Do ask him that. I didn't consult yet. I'm tired and going to hospitals and doctors feels more demeaning than what a stripper must feel when stripping for the first time. Well no the real reason is that doctors don't like it if you do tests yourself without them prescribing it. Or maybe they question the accuracy and legitimacy of the reports. Their solution is often, "stop testing then." (true story) But yes someday i will have to go.

>>8402 https://www.youtube.com/watch?v=dzOTaNwiFmA Replyninndetail later

>>8404 The study he sites is bullshit from the 70s and has been disproven by basically all modern science. Saturated and trans fats elevate cholesterol, specifically LDL. LDL leads to heart disease. Studies showing no change rely on people with already horrible cholesterol consuming the same amount of cholesterol they normally eat which shows no change in cholesterol because they didn't change anything.

>>8406 A sidenote, but all hustlers follow the same framework now. Cite an outdated and flawed study, claim it was repressed despite being largely bullshit, ignore all modern research, claim science is on your side. Diet is the most prevalent but I see the same garbage for workouts and the alpha male circlejerk.

>>8406 >>8402 >>8407 My brain is still fried so if something is dumb , let me know. My own belief is saturated fats are bad. BUT 1. The issue with studies are many. From bad setup and loaded questions, to inferring statistical randomness as a result. 2. Nutrition response has lot of variation. To know about it, one needs to attach a continuous glucose monitor and see what spikes your insulin response. Different people respond to different foods, very very differently. 3. Even if you have a big research result, the individual variations mean that you cannot apply this result to yourself. Some generalized things though 1. If you are not healthy and you have a lot of saturated fats, then they are bad for you. 2. If you are fit and burn the calories you consume, have good genetics, then there is evidence that you burn off saturated fats. Normally I do literature search , but this time I preferred to ask an ex colleague, who is also an ex Tour De France cyclist. He watches his weight to within 50 grams and is obsessed with having the right weight to muscle ration. Most of these points we both discussed together. I am on the other hand of the spectrum. Terrible genetics, unhealthy lifestyle so changes take lot of time to reflect for me. Changing to healthy oils, eliminating breads, pasta , maida and Sugar helped me a lot.

>>8407 Nutrition and exercise field is filled with this. I don't follow online influencers at all. But Peter Attia has been consistently good.

Should I drink my own pee? I don't know if it is based, or in fact, cringe.

>>8422 Drink it while it's salty. Immediately stop if it starts getting bitter.

>>8422 Do not drink it. Think about it. It's a waste product. Your body uses water to dilute the waste and "excess" nutrients from your body. Don't fall for trolls. Or drink it cuz meh you're an adult.