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Admin Yogi c42fb2 02/26/2021 (Fri) 15:26:51 3409
THIS MEGA FOLDER COVERS THE FOLLOWING TOPICS

- Weightlifting routines
- Calisthenics routines
- Yoga and Meditation
- Diet and Nutrition

Access it here: https://mega.nz/folder/7YgSERbY#1-mA0MFfkZp2xNghYOFxAQ

If you have any materials to contribute to the InCh /yoga/ repository, get on IRC
Yogi 07/24/2021 (Sat) 13:22:33 4763
I'm trying so hard to lose fat and build muscle. It just doesn't happen. I don't lose the fucking fat. I somehow look fatter than I was while I was doing cardio. I feel so unmotivated now. Today was my abs & back day. I didn't do anything. I'm seeing no results. Hence I came here to do my randi rona. > calorie deficit > 50% protein daily because no I can't get enough protein naturally. i just have to eat too much even to eat that 50% of protein. my fats go above 80% and carbs around 60%. i dont like protein powders, many people suggest me to keep it natural > workout 5 times a week: 3 of them bodyweight training and 1 HIIT for fat loss nothing's working out career ka alag stress hai but i want to keep it to fitness since it's /yoga/ is it even possible to get lean muscular just by natural diet?
Yogi 07/24/2021 (Sat) 14:59:08 4764 Reply
>>4763 >i dont like protein powders, many people suggest me to keep it natural kys chamar, and "many people" are dumbass retards >is it even possible to get lean muscular just by natural diet? not for you obviously >Today was my abs & back day > workout 5 times a week: 3 of them bodyweight training and 1 HIIT for fat loss nigger tier routine, run/cycle atleast 3 times a week and dont say negroid shit like "muh runnin kills meh gainzz", and get on a PPL, UL or Fullbody routine with calisthenics IN the routine. You dont need a special day to do pull ups and pushups pussy, and anyone who mentions HIIT is a fag who is most likely a dyel. https://www.youtube.com/watch?v=vz3kBcMHIi0 https://www.youtube.com/watch?v=dDtwrv_RPUY https://www.youtube.com/watch?v=oQ7lqvIlNro when you learn to get your shit together, and learn some basics, use this
Yogi 07/24/2021 (Sat) 15:59:25 4767 Reply
>>4763 See >>4764 If you wanna lose fat, make sure you ban any kind of processed food from your diet, including sugar. Only eat 3 meals a day, do not snack. Also, to track your fat loss, try measuring your waist length and maybe your thigh circumference once a week DIRECTLY AFTER YOU WAKE UP. Also, picture or maybe video tape yourself in underwear once a month to know the changes. Don't be too obsessed with it tho.
Cheapest source of protein in India. Yogi 07/22/2021 (Thu) 08:54:56 4727
To me it seems to be a choice between packaged milk or chicken. Chicken here smells like shit and is extremely unhygienic. Milk seems to be relatively better and drinking around 2 litres per day probably takes care of the calorific intake as well but anyone here have a better idea on what I should take to at least hit 100g of protein each day?
14 posts omitted.
Yogi 07/23/2021 (Fri) 05:39:26 4753 Reply
>>4746 You don't need 2g, just 1.6g/kg is enough. If you can't afford whey then try Pea or Soy Protein.
Yogi 07/23/2021 (Fri) 16:01:47 4757 Reply
>>4753 >>4735 >>4733 dumb fucks who still believe soy will causes you to drop balls and grow bitch tits should be beheaded
Yogi 07/24/2021 (Sat) 04:10:36 4759 Reply
>>4757 It does have an effect. But only on those who sit 8 hours every day and eat soy 3 times a day. It wont affect you if you are physically active.
Yogi 07/24/2021 (Sat) 05:24:03 4760 Reply
>>4757 Why are you tagging me, nigga? I literally recommended him to try Soy protein >>4759 If you live a sedentary lifestyle, your T levels are gonna drop either way.
Yogi 07/24/2021 (Sat) 15:05:51 4766 Reply
>>4760 >Why are you tagging me, nigga? I wasnt calling you out, I was adding to what you said
Injuries Yogi 07/24/2021 (Sat) 06:58:04 4761
How frequently do you get injured? I have a chronic bad back, had a bad knee that recently recovered and now I have shoulder impingement.
Yogi 07/24/2021 (Sat) 08:26:24 4762 Reply
>>4761 The first time I hammer curled I got golfer's elbow for a day. Couldn't extend my forearm for a day.
Yogi 07/24/2021 (Sat) 15:02:34 4765 Reply
>>4761 I have trash tier shoulders to the point I cant do lateral raise case of impingement. I've tried leaning every way, changing my am movement, nothing works. So I just do a different exercise for my lateral head. Also squats are a lot harder than deadlift for me
Yogi 07/22/2021 (Thu) 06:34:55 4717
How to do pullups for tall people? I am 6" 6' I can deadhang for a minute now and can push out 1 rep of chin up if I try hard enough. I also swing a lot during deadhangs
2 posts omitted.
Yogi 07/23/2021 (Fri) 05:36:14 4752 Reply
>>4747 Do assisted pull-ups and negatives.
Yogi 07/23/2021 (Fri) 15:31:14 4754 Reply
>>4752 Give blow jobs in the gym washroom till you magically build muscles to do a pull up.
Yogi 07/23/2021 (Fri) 15:31:49 4755 Reply
Yogi 07/23/2021 (Fri) 15:58:44 4756 Reply
>>4754 semen ingestion from BBC (Big Bimaru Cock) = lots of protein
Yogi 07/23/2021 (Fri) 19:28:55 4758 Reply
>>4717 Set the pullup bar higher retard. Also why is there cum on the ground near that dog?
Yogi 07/17/2021 (Sat) 16:49:40 4686
How often do you guys have cheat meals? I just ate 200gms of Lasagna and half 10 inch pizza which is like 600-700cals approx after 4 months. I've heard they're fine if you consume once every month or 2. Also my stomach looks bloated now lol.
2 posts omitted.
Yogi 07/17/2021 (Sat) 18:04:59 4692 Reply
>>4688 Once in a day cheat meal? Nigga what? DYEL?
Yogi 07/20/2021 (Tue) 10:11:53 4708 Reply
>>4686 Once I went for 2 months without eating any sugar or junk food and had a dream where I was eating a packet of oreos. It tasted so good in it
Yogi 07/20/2021 (Tue) 12:24:16 4709 Reply
>>4686 I don't. Food is a lowly man's luxury.
Yogi 07/21/2021 (Wed) 09:19:32 4710 Reply
>>4692 You have to if you want to maintain a social life(job). It works for me.
Yogi 07/22/2021 (Thu) 19:47:32 4750 Reply
>>4708 Went 2-3 weeks without sugar and when I tasted My first oreo(chocolate flav) immediately spit it out because of how toxicly sweet it was. I barely consume sugar now, use it only in tea(no milk) and protein milkshakes (pre-added in my flavouring). I have no highs and lows now. I have constantly good energy levels
Yogi 07/16/2021 (Fri) 11:59:12 4666
Why are people so against full body 3x yaar? Just today one of our gym trainers enquired why I only come to the gym 3 times a week. When I told him my routine, the first question was 'arrey ghar pe 3 din rest kar ke kya fayda...', told him I have college padhai to do. Another trainer told me that me that full body 'galat hai' and PPL is the way to go. I began to explain him that I am hitting each muscle group 3 times a week unlike PPL or UL blah blah blah and I am a noobie and it all flew over his head.
7 posts and 2 images omitted.
Yogi 07/22/2021 (Thu) 07:28:44 4723 Reply
>>4722 Ikr. Yesterday I saw him filming her doing 30 or 40kg diddly kek.
Yogi 07/22/2021 (Thu) 09:07:11 4730 Reply
>>4723 Makes me wonder if I should become a gym trainer after getting a reasonable physique. You can probably knowledge mog these chappris by reading the stickies on /fit/, /Yoga/ and reddit.
Yogi 07/22/2021 (Thu) 13:46:42 4739 Reply
>>4730 Yeah, even I was thinking about doing so as a part time job maybe. Just being good at English and learning principles like eccentric, RPE, negatives or exercises like the Pendlay row or Farmer's Walks will put you above 99.9% of Indian gym trainers. Also, you can fuck qt clients.
Yogi 07/22/2021 (Thu) 19:42:36 4748 Reply
>>4739 You employers might be bhangis themselves and treat you like shit. But you could probably get a job at high tier expensive gym if you want
Yogi 07/22/2021 (Thu) 19:43:54 4749 Reply
>>4748 my gym trainers are also responsible for parking lot and handle all the bikes and shit
Yogi 07/22/2021 (Thu) 18:08:42 4744
How to get jawline like picrel?
Yogi 07/09/2021 (Fri) 12:30:08 4574
how to get wider shoulders? i'm not talking about muscles, i'm talking about bone structure. i read it increases till 25
15 posts and 2 images omitted.
Yogi 07/11/2021 (Sun) 06:04:45 4591 Reply
>>4589 >>4589 Dumbell seated OHP 3x10-15 Lateral Raise 3x10-15 Rear delt flies using that pec dec machine 3x10-15
Yogi 07/14/2021 (Wed) 04:49:58 4640 Reply
>>4574 Stretching will only help if you are still in growing phase. Otherwise go for clavicle lengthening surgery
Yogi 07/14/2021 (Wed) 06:22:09 4641 Reply
>>4640 ain't going for surgery fuck that shit i'll just die a virgin
Yogi 07/21/2021 (Wed) 17:46:31 4712 Reply
>>4582 He's roided up bruh
Yogi 07/22/2021 (Thu) 13:48:52 4740 Reply
>>4712 Look at Saket Gokhale (the YTer). You can get big delts natty.
Consistency in following diet/exercise Yogi 07/19/2021 (Mon) 09:08:28 4698
I need to lose around 10 kilos to hit a healthy bodyweight. I have modified my diet, reduced my carb intake, increased protein, fiber and good fats. Also doing Stronglifts 5x5. But I am unable to stay consistent. For a week I will eat clean and then one day i'll have a relapse and eat burgers and icecream. Sari mehnat pe paani fir jata hai. pic unrelated
9 posts and 1 image omitted.
Yogi 07/22/2021 (Thu) 06:51:46 4719 Reply
>>4715 >>4718 SL5x5= Stronglifts 5x5 (name of a popular meme strength program) UL= Upper-Lower body training split PPL= Push (chest, triceps, shoulders) Pull (back, biceps) and Legs. Another popular training split.
Yogi 07/22/2021 (Thu) 06:59:02 4720 Reply
>>4719 Yeah they are popular but not the acronyms
Yogi 07/22/2021 (Thu) 07:30:50 4724 Reply
>>4720 Bhosdike kehna kya chah rahe hon? Konsa acronym?
Yogi 07/22/2021 (Thu) 07:31:28 4725 Reply
>>4720 Literally everyone on Reddit and 4chan uses them.
Yogi 07/22/2021 (Thu) 09:20:36 4731 Reply
>>4720 >Yeah they are popular but not the acronyms what? they're super popular, how new are you to this shit?
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