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Chad Yogi 11/17/2021 (Wed) 01:03:50 6044
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Yogi 11/17/2021 (Wed) 05:25:36 6045 Reply
>>6044 This is the 3rd accidental post on /yoga/ this week.
Problems with Indian diet Yogi 07/31/2021 (Sat) 05:52:24 4881
I’ve done a lot of research about the nutrition problems affecting India and here is a list that summarizes all of them. Desi brahs, hope this helps you. Diet problems: Vegetarian diet -a. Zinc deficiency -b. Iron deficiency -- i. Anemia -- ii. Thyroid issues -c. Vitamin B12 deficiency -d. Vitamin D deficiency -e. Vitamin A deficiency -f. High phytate intake Poorly balanced (even non vegetarian diet) -a. High carbs (>60%) -b. Low protein (<15% usually around 10% for pure veggies) -c. Bad fat intake -- i. Either high fat or low fat diet (depends on region) and most of this could be saturated fat or sometimes trans fat. -- ii. Diet is typically very high in Omega-6 and VERY low in Omega-3 (much lower than the western average). -- iii. In south india, ghee (mostly saturated fat) and vegetable oil (sunflower oil (high omega -6) or something worse like coconut oil/groundnut oil (high saturated fats)) are used. -- iv. Most people haven’t even heard of flaxseed and most don’t eat fish (both good sources of Omega-3s) Poor intake of food groups -a. Dairy products -- i. Typically only 250 ml of milk (high fat or 2%) every day -- ii. Around 200 grams of yogurt every day, made from the same milk as above -- iii. Cheese is not at all a part of Indian cuisine. We only have paneer (Indian cottage cheese) which is high in fat. And only north Indian cuisine uses paneer. South Indians usually don’t eat it. -- iv. If eggetarian, egg intake is very low, like 1 egg a week or worse. Otherwise NO egg intake at all. Probably causes: ---a) Biotin deficiency ---b) Choline deficiency --v. Calcium deficiency and Vitamin D deficiencies are very common -b. Protein/fat sources -- i. Abysmal nut intake (nuts eaten once a month or worse and only as part of a cooked dish or sometimes eaten as a snack(like peanuts)) -- ii. Mostly peanuts are eaten. Almonds are eaten a little less often. Other nuts are much more expensive and hence not eaten. -- iii. Even though vegetable oils are used, due to them being labeled “fats”, people tend reduce their intake of these essential fats. -- iv. As a result of the above two, Vitamin E intake is very low. -- v. Even those eating non vegetarian food do so only once or twice a week. -- vi. Non vegetarian food is seen as a delicacy. -- vii. Fish (source of Omega-3s, vitamin A, vitamin D, vitamin B12, choline) or chicken is eaten but not with enough frequency to have much benefit. -- viii. Red meat is usually avoided (good source of iron, zinc, vitamin B12 and protein). -c. Fruits/Vegetables -- i. Although many people are vegetarians, they don’t deserve to call themselves so. Fruit intake is pathetic. Most people do not eat any fruits at all, and those who feel the need to, eat only one or two types of fruits and only a single fruit a day if at all. -- ii. Fruits like grapes, strawberries, blackcurrants, berries, dates etc. are expensive in comparison to the local fruits and hence are almost never eaten in most families. -- iii. There isn’t a concept of desserts so fruit salads are unheard of in traditional cuisine -- iv. There are many different types of vegetables available but most people tend to eat a restricted set of vegetables. Green leafy vegetables may not be eaten regularly. Magnesium deficiency may be possible (happened to me) Poor quality carbohydrates -a. Most of the carbs have very high glycemic indices -b. North Indian diet has better quality carbohydrates if whole wheat is used for chapattis etc. -c. Sometimes refined flour is used which lacks nutrients and fiber -d. If bread is eaten, it is typically white. -e. South Indian diet is particularly bad -- i. Medium grain white rice is staple -- ii. Tends to have low fiber -- iii. Low satiety and hence people eat a LOT more than they should in order to feel full (firsthand experience) -- iv. EVERY damned dish is mixed with rice. Even rasam (which is basically a soup like concoction) is poured on top of rice which has little effect on the carb to protein ratio as it is mostly water. -- v. Rice is typically overcooked (as undercooked or correctly c
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Yogi 11/16/2021 (Tue) 06:06:16 6032 Reply
>>4881 mene to 4chan pe bhi suna he ki coconut oil acha hota he?
Yogi 11/16/2021 (Tue) 06:11:14 6033 Reply
>>4883 very fucking based yaar, best year in some months, can you tell me what to do abt DHT yaara? I'm talking zinc and calcium tablets(not on own but prescribed by doctor)
Yogi 11/16/2021 (Tue) 06:22:34 6034 Reply
>>6032 Seed oils are the real enemy Idk why the original author's thinking was. >>6033 Stop cooming
Yogi 11/16/2021 (Tue) 07:05:48 6036 Reply
>>6034 stopped cooming, anything else to reduce the already increased DHT?
Yogi 11/16/2021 (Tue) 12:16:38 6042 Reply
>>6033 >Dht If you're balding take minoxidil
Yogi 10/09/2021 (Sat) 09:52:43 5706
Yaaro how to train your neck at home
4 posts omitted.
Yogi 10/10/2021 (Sun) 08:28:17 5714 Reply
>>5712 mike tyson. otherwise just a violent fighting bar dancer equivalent for white people to bet money on.
Yogi 10/10/2021 (Sun) 08:56:59 5715 Reply
>>5714 Yeah then you better put respect on man's name faggot otherwise you better fuckoff to whatever loser central youve come from.
Yogi 11/15/2021 (Mon) 10:14:15 6025 Reply
>>5706 picrel is my neck training routine, from Jailhouse Strong I do it once a week It's practically impossible to do this perfectly the first time (atleast I couldn't)
Yogi 11/15/2021 (Mon) 10:16:40 6026 Reply
>>6025 pic is another routine from the same book I haven't tried it though.
Yogi 11/15/2021 (Mon) 12:46:43 6029 Reply
>>6026 >Neck bridges Enjoy snapping your shit.
Yogi 09/24/2021 (Fri) 06:14:31 5531
yaroooo whey proetien select karne me mind fuck ho gaya yar koi madad kardooo >19 >below 2k budget >begineer
6 posts and 2 images omitted.
Yogi 09/27/2021 (Mon) 04:49:12 5566 Reply
>>5564 Onnu poda, patti.
Yogi 09/27/2021 (Mon) 04:50:15 5567 Reply
>>5566 Poda pendinaari
Yogi 11/12/2021 (Fri) 11:24:52 5995 Reply
>>5531 Get six pack whey protein, don't fall for the box meme, it's 1000 rupees more
Yogi 11/14/2021 (Sun) 09:29:25 6011 Reply
>>5995 Thans man it's surprising this thread is still alive.
Yogi 11/14/2021 (Sun) 11:07:16 6014 Reply
>>5995 What kind of Chappri tier supplements are you consuming and recommending? Stick to popular brands like ON and MP. Don't play with your health just to save a few hundred rupees.
Yogi 11/03/2021 (Wed) 17:10:16 5950
1 post omitted.
Yogi 11/05/2021 (Fri) 12:15:37 5952 Reply
>>5950 Anything in excess is always harmful anon everything has its limits. U cross them and u suffer. He was not using roids but he was very much into cardio. Check his Insta and his stories he used to do a lot of complex cardio exercises.
Yogi 11/05/2021 (Fri) 12:16:06 5953 Reply
>>5951 Yoga is only recommended after the age of 45. Anyone doing it before it is soy
Yogi 11/05/2021 (Fri) 14:51:03 5957 Reply
>>5952 Hmmm seems like he was a cardio crazy person. But I also see he is carrying excess fat in his belly. Maybe that might be one of the reasons.
Yogi 11/06/2021 (Sat) 11:59:10 5959 Reply
>>5950 he was eating a lot of medical processed food to keep belly in check and hairfall medicine , even more fucked up shit than finasteride . all actors do that. one bolly actor even ate only smoothies and shit for one month, you don't know the type of shit they do ,and they still look shit, better leave them just do shit in moderation . involve strength ,cardio and stretching with diverse balanced diet, ande you will make it past 90 easily
Yogi 11/10/2021 (Wed) 21:32:50 5979 Reply
>>5959 >even more fucked up shit than finasteride Elaborate
Yogi 10/23/2021 (Sat) 12:44:51 5846
How does one do tricep pulldowns/extensions if you're tall? I have to either bend forward like an idiot for full contraction or I just can't do it in the standard position.
Yogi 10/23/2021 (Sat) 14:19:18 5847 Reply
>>5846 Machine ko adjust kar yaa fir ghutne mein hokar kar yaar just like cable crunches. Yaa fir do overhead cable tricep extension.
Yogi 10/23/2021 (Sat) 14:20:57 5848 Reply
>>5846 Put your bum out behind you, slightly bend knee, get closer to the cable. Basically squat a little
Yogi 10/26/2021 (Tue) 16:09:47 5897 Reply
>>5846 U tube vedio dekhle yaaar kisi lambe gore ke and stop caring how u look and focus on your form
Yogi 11/08/2021 (Mon) 08:42:08 5965 Reply
>>5846 Half squat and pull yaar bhenchod
Yogi 11/08/2021 (Mon) 18:37:26 5966 Reply
>>5846 Put your bum out behind you, slightly bend knee, get closer to the cable and then put you right hand inside your asshole.
Significant progress when I wasn't even working out Yogi 11/01/2021 (Mon) 13:24:51 5945
I went to another city for a week, returned back today. One thing I noticed was that when I WASN'T working out, I saw quite a bit of muscle growth, which was a little odd to me considering I hadn't seen progress like this for more than a month. Apparently the reason for my slow progress was that I wasn't resting enough (I was working out practically everyday, and had a basic UL split). So if anyone here works their ass out but still don't see desired progress, it might be because you're not getting enough rest.
Yogi 11/01/2021 (Mon) 15:05:32 5946 Reply
>>5945 Mera toh ulta hua behenchod. I was the guy who injured his pinkie, couldn't lift for 1 week. All my big 4 went down by 1-2 reps on each set and my muscles lost a bit of fullness (I guess water/glycogen reserves) UL split (4 times a week) gives you ample amount of rest, at least 2-3 days per each muscle group.
Yogi 11/01/2021 (Mon) 16:16:58 5947 Reply
>>5946 That's tough. I was frustrated that my chest wasn't growing anymore. Turns out it just needed a little rest. Soch raha hu PPL try karke dekhu. I only have a set of dumbbells and a curl rod at home so that's a little limiting, but I'll manage.
Yogi 11/05/2021 (Fri) 12:17:23 5954 Reply
>>5945 Yaaara ye ppl aur ul kya hai
Yogi 11/05/2021 (Fri) 14:41:44 5955 Reply
>>5954 Push Pull Legs, Upper Lower. Splits hai.
Yogi 11/05/2021 (Fri) 14:42:24 5956 Reply
>>5954 Google kar mil jayenge hazar UL and PPL routines.
Yogi 10/28/2021 (Thu) 13:29:03 5903
My current max stats after 6 months of lifting (on and off over 1.5 years) bp - 210 - 215 (varies depending on the day) Squat - 235 Deadlift - 375 - 380 approx How much should I aim for? I'm currently quite lean as well. Idk how to bulk.
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Yogi 10/31/2021 (Sun) 04:15:21 5930 Reply
>>5927 Behenchod at 6'4 you should be weighing at least 225lbs while being lean.
Yogi 10/31/2021 (Sun) 05:18:14 5931 Reply
>>5930 I told you I'm very skinny
Yogi 10/31/2021 (Sun) 08:17:28 5933 Reply
>>5931 Itna bhi skinny hai mujhe kese pata chalega? I assumed you were 5'11-6'0ish. Bulk karo.
Yogi 11/01/2021 (Mon) 06:48:55 5943 Reply
>>5933 I'm trying broo Most of my strength comes from my tendons Plus I played a lot of football when I was young (4 - 5 hours a day) so I have natural leg strength as well But fucking hell can I never bulk despite lifting heavy How much calories should I consume and what do you think my maintainence calories are?
Yogi 11/01/2021 (Mon) 10:03:32 5944 Reply
>>5943 >But fucking hell can I never bulk despite lifting heavy You can lift all you want but if you don't eat at a surplus you won't be able to considerable amount of mass. I just googled it for you and your maintenance is coming around 2900 calories so I suggest eating 3300-3400 calories if you wanna get big.
How does progress look? Yogi 10/31/2021 (Sun) 11:15:36 5934
Mereko koi btao progress kaisa dikhna chahiye. Mai 2-3 months se strength training kar rha hu aur mereko nhi pta mere stats normal hai ya nhi. Online dekhta hu stats for people within my age and weight range vishwaas nhi hota, although they are one rep max. Also, thoughts on progressive overload? Height-5'11 Weight-94 kg Bench press- 60 kg 3x12 RDL- 75 kg 3x12 squat- 25 kg 3x14 with free weights in hand. I don't have spotter so I don't try to find my one rep max and I'm still focusing on improving my form rather than weights. I don't do squat with barbell because I don't know how to do it without assistance. Also, I don't feel the barbell 20 kg, is it some cheap shit?
Yogi 10/31/2021 (Sun) 12:21:58 5935 Reply
>>5934 >strength training >3x12 Kek. Also >don't do squat with barbell because I don't know how to do it without assistance What assistance? As long as you have a well functioning hands and shoulders/traps and legs you can squat the barbell. Your numbers are good but your height and weight makes it seem that you are a fat fuck. So go on a cut. >thoughts on progressive overload Increase weight/reps (or add an extra set in rare cases like OHP) every single time you do a particular exercise without fail.
Yogi 10/31/2021 (Sun) 13:23:50 5936 Reply
>>5934 How many pullups can you do?
Yogi 10/31/2021 (Sun) 14:47:20 5937 Reply
>>5935 I keep saying strength training because before I started I thought doing anything in gym with equipment is strength training. Sed. I'm doing hypertrophy training, to be precise. >What assistance? There is no rack in the gym. Should I lift it from ground and then get in position for squat? >Fat fuck You guessed it. I'm a fat fuck and I'm following the basic principle of calories in and out while trying to keep a check on nutrition, barely though. My daily intake is 900-1300 calories. >Increase weights/reps By "doing a particular excercise without fail", do you mean like a successful set? And if I'm training for hypertrophy then I should increase weights, right? >Pull-ups As a fat fuck, I don't think I can. I can barely do one.
Yogi 10/31/2021 (Sun) 16:57:17 5940 Reply
>>5937 900-1300 is very less yaar, you won't lose any fat or gain any muscle by starving yourself. Eat at least 2000 calories. Your maintenance calories are already coming around 3000. >There is no rack in the gym. Should I lift it from ground and then get in position for squat? What kind of tatti gym do you go to? Not even a power rack? Does no one OHP or squat in your gym? If yes, unironically join a new gym after your membership ends. You can try lifting it from a bench but I have no idea how the fuck can someone do that. >By "doing a particular excercise without fail", do you mean like a successful set? And if I'm training for hypertrophy then I should increase weights, right? Sorry I should've worded it correctly. I mean either increase the weight or if you can't do that then increase the number of repetitions in each set, that's the principle of progressive overloading. For example if you're benching 55kgs 3 sets for 10,9,8 reps this week then try hitting 12,11,10 reps the next time you bench. And in the third week increase the weight to 60kgs and so on....
Yogi 11/01/2021 (Mon) 05:16:04 5941 Reply
>>5937 900-1300? you're counting your calories wrong. there's no way you're eating that less and are still alive.
Ashwagandha Yogi 10/29/2021 (Fri) 06:50:11 5909
What brand, form, etc..shoould I buy?
8 posts omitted.
Yogi 10/30/2021 (Sat) 11:13:25 5923 Reply
>>5922 So I am reading a lot of stuff about KSM 66 , Sensoril and Shoden. Have you tried all variants?
Yogi 10/30/2021 (Sat) 18:04:19 5926 Reply
>>5923 I have ksm 66 but I havent opened the lid yet kek will do it when I do serious lifting otherwise I have heard it can give you anhedonia sensoril and shoden never heard of it? tell me about it
Yogi 10/31/2021 (Sun) 03:04:04 5928 Reply
>>5926 Sensoril: Leave and root extract of Ashwagandha(more potent than KSM66 supposedly) Shoden: Full spectrum extract KSM66: Root only extract(slightly less potent but doesn't have some of the more toxic Ingredients in Ashwagandha). Each has its effects. I am hearing things about anhedonia as well. So I am wondering which of these variations I should choose.
Yogi 10/31/2021 (Sun) 03:05:02 5929 Reply
>>5928 Leaf.
Yogi 10/31/2021 (Sun) 05:44:18 5932 Reply
>>5914 But dabur
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