1) Everyone who wants in at the start should be in it for the long haul. Outline your basic fitness goals and a plan of action on how to obtain them. Its ok if you reach your goal and want to go further, or if you change or add to your goal. I.E. instead of dropping weight you instead decide to put on muscle mass/lift heavy.
2) Downolad myfitnesspal app or equivalent, bonus if you have a fitbit or other form of pedometer to track your steps. Record meals/ calories, weight, BMI, steps, and exercises. If you lack access to the above, get a notebook for this sole purpose and record by hand
3) Each week (time and date tbd), we will post results. We can then have a discussion on what happened during the week that moved you closer/farther away from your goals, with the sole purpose of seeking to get you toward your goal
4) This is for fun and personal fitness. Personal accountability is key, as you can only get out what you put in, but your fellow kings will try to help you where we can
5) Hydrate for fucks sake, this is a threat

Ok boys, what do you think? good enough, add more? Criticism is appreciated

Remember, a drop of 2% of body liquid equates to a loss of efficiency of 5%

I’ve always heard while playing football to drink a gallon a day

I drink about a gallon a day regardless

Yeah, i usally drink 2-2.5L

I like this. After about four years of being absent from the gym I just started going this month and lifting again.

I'm down ten pounds of non-lean body mass and my lifts are starting to grow toward what they were.

Good shit king

Ten pounds in a month?

Isnt that a lot?

Nah, 2lbs a week is about average for intese work

How its 4.5 kg a month

Sounds normal

It just is my man. Trust me, I have a bit of experience with the fitness thing. Whole family full of doctors

Okey i wanted to say wow instead of how

I know

Im retarded

Lmao its all good

I lost 7kg afrer starting in september

But i didnt do diet

I was just going to the gym to keep fit

In

Actually getting the prime "Boogaloo" shape seeing that I can only see things going downhill from here

Sound stupid I know

Just hit another PR, I’ve been training for years six days a week. I wasn’t able to run because of an injury and I pushed through. Last night I’m pulling six minute miles again.

I trained all the way through my injury and made it to recovery.

Six minute miles? Killer. Even at my best shape I never ran that.

Good job.

i just paid for a gym membership. Yep, im gonna be that new years gym faggit

Better than never going at all

Yeah plus this chick i been seeing already goes there so i can go with her when she wants to too

Before xmas i ran 5min kilometers

So boys, do this a bit on your own, and we'll go hard after richmond. I have my hands full with that atm

Pin January 26-27th as a hard start for the challenge

Bodybuiling.com has some good programs on it. Just pay what you would pay for a netflix subscription, but instead of watching liberal propaganda, you get to watch GAINZZZ. got beginner, intermediate, and advanced programs for all goals. Pretty much spells out diet, the exercises, schedule, supplementation, etc. All you got to do is the work, kings..

Be sure them glutes are THICCC for the boog of 2022. You don't want to get domed by a redcoat with flat glutes...that'd be embarrassing...

Im alreadi thicc

Thick with 2 c's king Nova...but are you THICCC with 3 c's?

Tbh, I need to cut. But I'm still gonna lift heavy

@thedarkness05 feel good king

Ideally, I want to drop like 40lbs, from 260 to 220

Let's drop that to 180 but maintain your strength. Be agile as a basketball American but have the strength of a thousand shits after bingeing on zaxby's insane sauce..

I’m 170 so I just want to get in better shape

After VA I also am gonna try to quit smoking

I'm 6'4 so Idk about 180

Im near 220

I guess around 210 would be nice

@FloridaManBoohajideen @thedarkness05 @NovaSoldier

Tie your honor to it. Get it done boys

I’m 277 wanting to drop to 220 by the end of the year with focus on strength training.

^also same

Just gotta find time lmfao

@FloridaManBoohajideen I'm trying to quite as well

I'm down to 185, at my peak was 215 when my ex fiance was pregnant, gained the wait with her, ive platoed so its time to hit the gym hard. I'm 5'8" so I'm almost where id like to be, just need to slim down and get some more useful muscle

Ok boys, first day of the challenge starts today. Make sure you have the apps and materials you need, your goals set, and all that. Lets get to it

Lets get this bread boys

We need to say a day

And an hour

If anyone is wondering the app is my fitness pal, it's great with tracking calories and macros

And general rule of thumb for macros is 60% protein 20% carbs and 20% fats

Or just consume your body weight in grams of protein

I try and hit 200ish grams a day

My fitness pal got it

Need to track my shit, I did intervals this morning tho

It's hard to factor in how many cals you lose from excercises unless it's running, so I generally just dont try and stick to a certain amount anyway

Got it

And just track how much I'm losing or recomposing and adjust accordingly

Okay

@Trash Squid where are we at with alcohol, how much would be appropriate to have over the week? Trying to limit it to weekends

@Trash Squid is it the under armor app?

That's what I'm using

@Aria yeet

and for alcohol i try and stick with vodka mostly, and mixing it with thing like coke zero or bloody marrys

but i'd just limit it to one cheat day a week like Saturday or Friday

and ideally you want to work out a bit on a cheat day to keep your metabolism up

Coconut Rum + Diet Coke = summer evening drank

also if you wanna do some high IQ shit just dont eat before you drink and get drunk faster to save cals for good food

i used to fast until i was gonna chill with the bois then drink then eat to max effect

If super bowl first half is anything like last year’s, I’ll be toasted before half time

The rum floweth over

December I started at 250. I've been lifting (with a sort've bad consistency, I'm working on it.) regular work, and watching/tracking what I eat heavily using myfitnesspal. I'm down to 238 tonight. My girlfriend and several friends have already commented.

It feels fucking good.

Nice one bud, keep going

Fuck yeah king good to hear!

@Aria also if you want to drink and not use soda try using that meo flavored stuff with water and vodka it’s lowcal and slaps pretty good.

Oh yeah, i heard about that. Still gotta try that stuff

Just dont only drink it. I did that and got a bad case of the shits