Workout/ diet support group - change your habits change your physique

Starting a thread for people who want to change bad habits for good ones. Exercise is a great way to keep you're mind and body away from M and P. It takes motivation and dedication. While we motivate and help each other to quit addiction let's motivate and help each other to get healthy. State your age, sex and health goals as well as your reason for the NoFap.

 

Masturbation hasn't helped me with my gains in the gym as well as self confidence in life. I haven't been strict in a few years like I was at 20 y/o. Hopeing to get back in shape physically too. Male, 26 and I'd like to put on some lean muscle mass

 

Hey bro I suffer from anxiety too it sucks and is tough. Diet and exercise can and will help for sure. What kind of shape are you in and what sort of goals are you looking for? What's your diet look like?

 

Btw true dedication to getting in better shape and improving your health will take your mind and time away from P and M and can surely increase your confidence to your nofap

 

First off good job on taking the steps to stop your addiction. I literally just fought the erge to fap in the shower (tmi alert) thank god I didn't give in. You have a gf, in what way are you worried about libido and performance? Has M negatively effected your sexual performance?

 

Btw cardio is supposedly a great way to increase sexual performance such as stamina in the bedroom

 

I'm 26 too. I've had no issues penetrating or finishing but I've never had morning wood in my entire life. A lot of that had to do with low testosterone which I have been getting treatment for for the past few months. Still no morning wood but my body and mind feels so much more alive and normal. Maybe you should go get some blood test done for your hormone levels and don't let anyone fool you on what's normal for our age. They say anywhere from 300 to 1000 is normal but for our age it should be roughly 700 give or take a little. If you're lower than 500 than you're too low.

 

Do a light full body lift 3 days a week with cardio on off days. I'm going to start that without the cardio cause I'd rather walk (I want mass more than stamina). Try this if you want. 3 days a week
chest= 2 sets of 10 reps bench press, + 2 sets of 10 dumbell Flys.
Shoulders= 3 sets of 10 (whatever exercise you choose)
Back= 2 sets 10 lat pull down + 2 sets 10 bent over dumbell reverse Flys
Biceps= 3 sets 8-10 bicep curls
Legs 2 sets 15-20 front squates + 2 sets 15-20 back squates
Calves= 2 sets 15-20 calf raises
Abbs= 3 sets to failure situps
Mess with it however you want it's just a rough idea of the beginner full body workout but you get the idea

 

My diet is going to be no fried foods, no chicken skin, no sweets except dark cocoa chocolate (crap that's less unhealthy lol) white carbs such as white rice only as a preworkout and post workout or oatmeal in the mornings for quick carbs, no fast food etc. Meals are lots of green veggies non caned, brown rice and baked chicken throughout the days and no egg yolk and coconut oil for cooking. As long as you eat healthy you can eat alot more without having to worry as much about counting calories etc

 

No need for thanks my brother! This thread is for helping/ suggesting healthy things for the perpous of becoming healthier, better looking (if one wishes) and to use these daily health activities to replace the time and effort we all use toward pornography and maturation addiction. Take it from me I once was a health nut and gym rat and I helped me to stay motivated, helped my self confidence and it takes your hands and mind off of porn and masturbation

 

Well I'm religious these days and can't fap or boink a chick till marriage lol so I try to suppress sexual desires but for me it's given more energy, helped with mental foggyness since a major side effect of low testosterone is short term memory and lack of mental clarity, better sleep, way less stress and depression (man let me tell you, before trt I was a stressed out anxiety depressed mess) better erections,... Basically I feel like what I'd think a normal person should feel like.

 

Wow I can't believe I missed this comment. Ok for you myfriend you're going to want to shovel chicken and brown rice down your face 24/7. You need to eat, sleep and dream about chicken and rice lol. And you definitely sound like you have low testosterone