Happy New Year?

Happy New Year, IST
I'm a 33 year old oldfag and I've done my fair share of lifting and trolling over the years (started lifting at 20) and still, up to this day, many young men are misguided when it comes to lifting and being healthy. Seeing as january is here, I'll be dropping some general redpills so you newfags have it easier and don't have to commit too many mistakes in your lifting journey. I'll save you all the bullshit and get straight to the point.

General IST redpills:
>Realize that becoming and staying IST is a life-long journey. You will be lifting every 2-4 days (depending on recovery) for the rest of your life. Once you come to terms with this, life will become easier.
>Consistency is king. Building muscle and losing fat takes a long time. Stay consistent for long enough and you'll get results.
>Do not expect to see quick results. As a natty, 2 years is least amount of time needed to start to look like you lift (perfect routine+diet). For most wagie IST normies it will take closer to 5 years.
>All diets come down to CICO. You can not escape the law of thermodynamics. There are some individuals who have hormonal disruption which prevents them from losing weight, but there's a 99% chance that you're not one of them.
>People grossly overestimate the amount of lean muscle mass they are packing and grossly underestimate the amount of fat they actually store.
>Lean/big/natty. Pick two.
>For 99% of ISTizens, "making it" implies having a beach bod (ascended ottermode) at 10-12% bodyfat.
>You do not need to do "the big three" (squats, deadlift, bench press) to get big.
>A healthy, athletic male has a visible six pack. If you do not have visible abs, you are fat. Simple as.

  1. 1 month ago
    Anonymous

    >Compound exercises are not enough to hit your core/abs. Doing over 9000 crunches will not give you visible abs. Abdominal, like any other exercise, benefit from your typical 6-12 hypertrophy rep range. Hanging weighted (lateral) leg raises in said range is the best overall abdominal exercise. Abs start to appear at around 13-14% bodyfat.
    >Cardio is king. Swimming>cycling>running in terms of fun/efficiency. One hour session per week at the very minimum. Waterproof mp3 player for swimming sessions (Sony Walkman).
    >You don't really need any supplements, you can easily get all you need from a well-planned diet. A multivitamin when cutting is a good idea.
    >An adult human should not be eating 3 times a day.
    >CICO keto OMAD with bulletproof coffee in the morning and fasted cardio is the most efficient way of losing fat. Keto is good for maintenance and having low bodyfat due to decreased water retention. Keto is not good for building muscle/bulking.
    >Weighted calisthenics (weighted ring dips/bulgarian dips/pullups/towel chinups/hanging leg raises) in the 6-12 rep hypertrophy range with progressive overload is pretty much all you need to have a strong and muscular upper body.
    >Most of fitness "influencers" are not natty.
    >Do not follow a bodybuilders brosplit made for roiders with increased metabolism and recovery as a natty.
    >Sleeping is essential since most of your fat loss/muscle building occurs during your sleep. By cutting your sleeping hours you are cutting your gains.
    >The anabolic window is a meme. Digestion takes 6-8 hours and most of your muscle repair occurs during night when you sleep.

    I'll be updating the list as time moves on. Keep lifting and stay natty.

  2. 1 month ago
    Anonymous

    If you have visible abs youre a weak gay and dont eat enough

    • 1 month ago
      Anonymous

      Yeah, a weak gay who gets pussy. Enjoy being a fat virgin lmao

      • 1 month ago
        Anonymous

        >lifting for women

        Ngmi

  3. 1 month ago
    Anonymous

    >For 99% of ISTizens, "making it" implies having a beach bod (ascended ottermode) at 10-12% bodyfat

    Newfag
    Making it is about reaching a state where you no longer need external validation and you're content with yourself and your relationships. On this board people attempt to achieve this through physical fitness actions, but they are not a necessity to achieve the status of having made it.

    Lurk moar gay

    • 1 month ago
      K

      Contentedness is not happiness.
      Health is a pre-requisite for happiness.
      Exercise is a pre-requisite for health.

      But yeah, you shouldn't need the validation of others either way.

      • 1 month ago
        Anonymous

        >Contentedness is not happiness
        It's not possible to be happy for the rest of your life. There will always be bad days and boring days. Contentedness is the trait that handles life's ups and downs while still being satisfied with how things are going. Thats why "making it" aims for being content, not being happy.

      • 1 month ago
        Anonymous

        tripgay

        • 1 month ago
          Anonymous

          Ah shit, forgot it on.
          I'm replying to a thread on another board where it matters.

  4. 1 month ago
    Anonymous

    Surprisingly I agree on pretty much all points. Obviously this thread full of correct statements will die on page 10 without fanfare while retarded repetitive beginner questions flood the board. I hate this place

  5. 1 month ago
    Anonymous

    >Do not expect to see quick results. As a natty, 2 years is least amount of time needed to start to look like you lift (perfect routine+diet). For most wagie IST normies it will take closer to 5 years.
    this only applies to dysgenic muttoids
    if you had at least some physical activity during your adolescence, you will see gains in as little as 2 months, everything else is cope

    • 1 month ago
      Anonymous

      Define gains you fucking retarded shitskin. Even if you blast ungodly amount of steroids you won't make much of permanent gains in 2 months. Sure you can bloatmaxx and put on some strength, I don't think OP tried to dispute that.

      • 1 month ago
        Anonymous

        gains as in people will notice that you lift with absolute ease
        >you won't make much of permanent gains in 2 months
        cope dysgenic, seething mutt
        post physique so I can laugh at you

        • 1 month ago
          Anonymous

          >gains as in people will notice that you lift with absolute ease
          Two months will not make a visible difference when clothed unless you're blasting.

          • 1 month ago
            Anonymous

            gigacope
            >no physique
            just like I thought

            • 1 month ago
              Anonymous

              Post before and after 2 month transformation so we can laugh at you, moron.

              • 1 month ago
                Anonymous

                >nooooooooo :~~* I couldnt get any gains due to being a dysgenic corn syrup infused muttoid mystery meat so that means you cant either!1!1!1
                cope and seethe
                >still no physique
                concession accepted

              • 1 month ago
                Anonymous

                You haven't posted physique either, faglord.

              • 1 month ago
                Anonymous

                why should I entertain retarded dyelets like yourself lol?
                You seek to drag others down to your level of failure because you are dysgenic scum
                meanwhile, I encourage people because I know what I've achieved and the mires I got only two months into my training, 100% natty
                you are envious, dysgenic scum whi cant stand nor comprehend that someone can do better and is doing better
                OP should literally kill himself for saying you need 2 years for mires and everyone subscribing to this bullshit should also, including yourself

  6. 1 month ago
    Anonymous

    Pretty much yeah. I'd like to reiterate on
    >People grossly overestimate the amount of lean muscle mass they are packing and grossly underestimate the amount of fat they actually store.
    This is so unbelievably important. People get trolled into bulking by social media influencers who use gear and make insane gains in 6 months to a year. And then the cutting part too, they go on a cut for 3 months and are absolutely fucking jacked for summer.

    Naturals need to understand that you can gain 1-3kg of lean muscle mass in a year. If you are gaining 2kg a month you are gaining 24kg in a year and +20kg of that is fat. You are then going to spend over a year on a deficit cutting that and losing all your strength and gains and stalling in best case scenario for a year. If you are losing your abs, you need to cut. If you want to look good you should cycle between that 10-12% bf when cutting and then bulk to 15% and rinse and repeat. You cannot bulk at 25% bodyfat, I don't care if you have no muscles. The amount of lean muscle mass you actually need to look good is minimal, it's all about bodyfat.

    t. lifting for 11 years

Your email address will not be published. Required fields are marked *