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1 reply omitted. Click here to view.
>>
Mobility, Stretching, and Self-Massage Resources:


MobilityWOD: A blog that focuses on maximizing mobility - also covers some self massage. Here is a great selection specifically for squats.

This article covers some essentials with a few references to MobilityWOD

Molding Mobility and Starting Stretching: Concise beginners guides to mobility & stretching.

Foam rolling the critical bodyparts

Make your own foam roller

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The first one featured in the Epitome of Malnourishment falls.

https://youtu.be/yC5AOntPZQ4

https://youtu.be/yC5AOntPZQ4

https://youtu.be/yC5AOntPZQ4

Tell me why you haven't taken the Sv3rigepill yet?
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>>48708292
>but we still have the simple one-stomach digestive system of lions and wolves
no we havent you stupid idiot.
god damn you are the most retarded person of this board.
>>
>>48709708
Yes we do, and if a lion tried to live on grass he would be about as healthy as your average vegan.

https://www.youtube.com/watch?v=4nf7wAMwfrw
>>
>>48709311
It led to us being able to survive past the Ice Age bottleneck. Also enabled literally the entirety of civilization.
>>
>>48709242
That is interesting anon. I will have to do more research about bioavailability
>>
>>48707558
some of the comparisons are misleading or just plain wrong.

It's like saying:
We have 4 limbs, and so do antelopes, but an eagle has 2 talons and 2 wings, so we're closer to antelopes!

We have little similarity to either a wolf or a sheep, basically, and the chart doesn't quantify or qualify in a meaningful way. Rather, it excludes important data instead!

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>Who is /fat/ for?
For gravity challenged individuals who want to better themselves through meaningful hard-work, strategy, and dedication.

>This is not QTDDTOT, ask questions about fat loss, but use that thread for general questions.

>Read the /fit/ sticky (redundant in that you should have already but it covers all the basics of diet and exercise)
http://liamrosen.com/fitness.html

>Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)

>Calculate your TDEE (Total Daily Energy Expenditure)
https://www.sailrabbit.com/bmr/ (complex)
http://www.fitnessfrog.com/calculators/tdee-calculator.html (simple)


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>>48710640
depends if you've been just starving yourself as most here seem thus losing mostly water weight, or if you have actually changed your diet so that you are losing weight without feeling hungry and eating foods you enjoy and can see eating next 20 years
>>
>>48710640
In what time period have you lost 30 lbs?
>>
>>48711688
1 month of snake juice fasting
>>
>>48711727
Goddamn. Do you have a diet plan for when you start eating again?

Fasting is a great tool.
>lost 119 lbs doing keto + omad
>>
>>48711768
I don't gain weight anymore, no matter how bad I eat.

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So how do you get out of skinnyfatness?

I can't lift because I need to burn fat by being in a caloric deficit, lifting in a caloric deficit is useless, right?

So first I get super skinny and them I start lifting on a caloric surplus? But then I will gain fat again, right?
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>>48711424
GODDAMMIT OP YOU FUCKING STUPID RETARD LISTEN TO ME.

YES YOU HAVE FAT. BUT IT IS MAINLY AROUND YOUR STOMACH. IF YOU CUT FOR 6 MONTHS YOU WON'T LOOK ANY FUCKING DIFFERENT AND YOU ARE JUST GOING TO THINK WORKING OUT IS A BIG WASTE OF TIME.

SLOW

BULK.

IT SOUNDS COUNTER INTUITIVE, BUT THE SURPLUS COMBINED WITH THE NOOB GAINS YOU ARE GOING TO MAKE ARE GOING TO MAKE YOU LOOK BUFFER, LEANER, AND STRONGER. DO THIS FOR A YEAR UNTIL YOU HAVE A GOOD BASE OF MUSCLE UNDER YOUR FAT, THEN WHEN YOU CUT YOU'LL LOSE THE FAT YOU HAVE AND YOU WILL HAVE WAY MORE VISIBLE DEFINITION.

IF YOU DON'T LISTEN TO ME YOU ARE GOING TO BE ANOTHER ONE OF THOSE FUCKING RETARDS THAT BULKS/CUTS FOR 6 MONTHS AT A TIME AND NEVER GETS ANYWHERE

SLOW BULK YOU ABSOLUTE FUCKING KNOBHEAD
>>
>>48711424
>Because I have fat, and the only to eliminate it is to go through cutting (having a caloric deficit)?

Not quite like that. You have some fat and 0 muscle mass, you could starve yourself everyday and run as much as you can and you will still look like shit. You need to raise your metabolism by putting some muscle mass (even tho you put a little bit of fat and still you'll look way better than what you look now) after you put some 10~13lbs of muscle you can cut and you'll lose this fat SO MUCH FASTER because your metabolism will be through the roof.
>>
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wtf are you me?
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>>48711222
Nice trips, retard.

Yeah, you're gonna see that with every question you ask here. Everybody builds differently and some methods will mail you despite working for everyone else. In Basic training I had a guy who couldn't do 2 push-ups by the end of our two months. I had others who started only doing 10 and finished almost maxing out their score.

If I were you, I'd stop cutting, and start focusing specifically on upper torso (pecs, shoulders, and lats) so that you look good, even being a scrawny guy. A little fat in the middle isn't gonna look like shit if you're broader.
>>
>>48711507
>fast metabolism
I heard multiple times this is a myth, throw in some source saying that putting muscle mass will accelerate fat loss
>>48711525
So you're saying I can't gain muscle without gaining fat?

I'll have to get "fat" to have muscle? Is that it?
>>48711498
So, the response is, I can't gain muscle definition and lose fat at the same?

If so, that's fucked, that's so fucked man

This shit is truly for a few ones

Thoughts?
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>>48711685
You dont even need to look at expats. Where were the deathfats 50 years ago?
>>
Japanese get their calories from rice and noodles, not from fat. French people (thinnes in europe) are most notorious (white)bread eaters and drink wine daily. Again calories come from clean carbs not animal fat

https://www.youtube.com/watch?v=8Dn-FZ4b7SI
>>
>>48711671
I've seen so many whining about $12 billion in recent farmer subsidies, while ignoring the $20+ billion they've gotten every year for decades.
>>
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>>48708687
You are full of shit.
>>
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>>48705564
*sigh* here we go again...

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Insta Winter Cut Edition

185cm 90kg
How to get rid of the last fat rolls around my abs? Wanted to cut till January and then do lean bulk but they need to get first.

Also: How to get gf?

Current cut:
>2200kcal
>220g protein
>80g fats
>rest carbs

>old one is full pls dont cry
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>>48711185
>I'm fine with looking like a C.H.U.D
looks like somebody needs to spend more time "working out" at the library, friend. lel
>>
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>>48707977
nice dubs for a terribly tattooed fat boomer fgt. You should be raising children not taking bathroom mirror selfies LMAO at your life

>pic releted
These will help with you old man induced ED, and hopefully they make you smarter because you're clearly a fucking retard.
>>
>>48711551
Lol, you're not wrong. Whats funny is I used to be a skinny nerdy kid, I have a maths degree but you wouldn't know looking at me
>>
>>48711123
Heavy compounds and cardio
You’re almost there man
>>
>>48711123
it shows you lift given your height, just keep going. Heavy lifts, core and a nice cut in a while

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>le ultimate seal badass
>hurr durr iorn man tough guy
>"im able to lift weights with the meat heads and run with the skinny guys"

ok pal
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>>
like can David goggins even 1/2/3/4? i dont give a fuck how man pull ups you can do or how lean you are if you dont even have a intermediate level of strength you should be a fitness icon
>>
>>48711560
I like to save hentai
>>
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Jocko is the same way

>GO TO BED AT 7 PM
>WAKE UP AT 4
>COLD SHOWER
>WORKOUT
>ANOTHER COLD SHOWER
>WORK 16 HOURS
>DON'T TAKE NAPS
>DISCIPLINE, DISCIPLINE, DISCIPLINE
>HARD WORK, HARD WORK, HARD WORK,
>PAIN, PAIN, PAIN
>SUFFERING, SUFFERING, SUFFERING

there has to be another way
>>
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>YFW too hard for all the other seals
>YFW everyone hates you and its their fault
>YFW too hard for the seals
>YFW never deployed
>>
>>48711622
What kills me is how he acts like he invented getting up early. Starting at 13 my dad used to wake me up at 4am every Monday through friday to take me to the gym before school. A habit I continued until about 5 years ago.

Hi /fit/

What injuries are you nursing right now? How did it happen and what have you done that has helped?

I was out jogging tonight and I landed on the side of my foot whilst treading on uneven pavement. I heard something pop and now I'm in excruciating pain and cannot walk at all. The side of my foot has a massively swollen lump and I'm feeling sick just sitting here. Any advice on how to heal it?
1 reply omitted. Click here to view.
>>
>>48711708
I hate footfags so goddamn much
>>
>>48711698
pfittjtjjtjt rahaerrrrrrrrrrrrrrrrrrew leoeeeeeggsssssssssssss
>>
>>48711698
emigrate from america

go to the free doctor
>>
>>48711736
I live in the UK mate. NHS is a pile of shit - if I walk into A&E I'll just get told to rest it and take painkillers

>>48711726
?
>>
>>48711698
sounds like you tore a ligament in your ankle. happened to me. Ice it to keep swelling down. after a while you can start stretching to rehabilitate. took about 8 weeks for me to be mostly back to normal

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>>48710194
cars don't belong in the city you american retard
>>
>>48709468
I'll never stop honking at you motherfuckers
>>
>>48711528
the more I think about it the more it seems like
>wake up 5:00
>bike to gym
>arrive 5:30
>lift until 6:30
>shower
>walk to work by 7
is really just what I should be doing anyway. I'm just trying to make excuses for an extra hour of sleep.
>>
>>48711528
>the back is basically encrusted now.
Good grief, can't you just strap your cargo to a carrier?
That's what I do with my backpack for commute, fuck having a sweaty back.
>>
>>48709468
Well I WOULD if some niggers didn't steal my bike, thank god it wasn't an expensive one but still

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Why when i'm cutting and i start eating less i feel like i'm gonna be small af and lose my gains and when i bulk, eat like a madman i feel just FAT AF
>>
>>48711762
Welcome to the natty struggle. Its real.

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>on a road trip
>no money so no food
>feel your gains slipping away
>check into a cheap motel and walk in on pic related
>almost catabolic, you need protein NOW or your gains will wither away
Do you eat pic related or do you let your gains die?
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>>
Imagine being so low test you can actually feel your gains slipping away.

Can’t relate m8
>>
>>48711670
THIS.

Mud shark meat is very protein rich.
>>
>>48711659
is she masturbating with a large turd ? I wouldn't recommend eating that anon but I'm no expert.
>>
You guys realize no ads means no 4chan right.
>inb4 good den we r free xdddd
Youll just go to another chan, faggot
>>
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I lift for the Greco-Roman empire.
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>>48711001
You are talking to leftist shills of course they can't
>>
>>48711001
What?
>>
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To fill the empty void of uncertainty and loneliness
>>
>>48711008
>tfw 6’5, black, and have qt 3.14 white gf
>make eye contact with white men who i catch staring in public while holding her hand
>they all look down and look away first
>then they proceed to post about niggers in the internet

whitrs are definitely the most beta race after asians
>>
>>48710392
to be prepared to take 5 of you solo while meine kammeraden get the rest of you

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>at party
>hit up a girl
>we get touchy
>she asks me how tall i am
>i say 1,81m(actually 1,78 but bitches dont know shit)
>asks my lanklet™ mate the same thing
>he says 1,93 or some shit
>"aww, you're so small compared to lankbro"
I was so blown away by this shit i tought i was just hallucinating, but it actually happened.
Also consider the fact that i'm living in eastern europe, where the average height is just below mine

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FAQ
>What is /fast/?
Fast is a thread for the discussion of intermittent fasting, fasting, water fasting, and dry fasting.

>What’s the difference between intermittent fasting, water fasting, dry fasting, etc.?
>Intermittent fasting: Fasting for a certain amount of time with a short eating window. 16:8 (16 hours fasting, 8 hour eating window) is the bare minimum.
>Water fasting: Fasting with only water.
>Dry fasting: Fasting with no water. Dangerous, use with caution.

>Why should I fast?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
https://www.reddit.com/r/intermittentfasting/wiki/studies
https://idmprogram.com/difference-calorie-restriction-fasting-fasting-27/
Read all of these, they might answer some other questions you may want to ask.


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>>
If I hop onto OMAD and keep to it for the rest of the month how much weight could I lose? 198lbs btw. Been doing 17:7 so far
>>
>>48711556
My guess is a fuckton of starch and sugar.
>>
>>48711696
died from starvation
>>48711706
Still depends on your calorie intake versus requirements
>>
>>48711724
Cant lie I havent kept up with counting my cal intake at the moment. If I was to take a guess its gotta be around 1900-2000
>>
>>48711500
PHENIBUT IS PHENISHIT

IF YOU SERIOUSLY HAVE TO USE ANY DRUG TO BANDAID YOUR WORTHLESS BRAIN, RE-EVALUATE YOUR WORTHLESS LIFE AND TRY TO FIND SOME FUCKING PURPOSE. LET'S SAY YOU DO 500 DRUGS TO FIX YOUR BULLSHIT FIRST WORLD PROBLEMS - DO YOU THINK YOU'D STILL BE ABLE TO FAKE HAPPINESS WITH ZERO DIRECTION IN YOUR FUCKING LIFE? YOU'D STILL HAVE ZERO FUCKING MEANING AND YOU'D STILL BE AN EMPTY GODDAMN SHELL FULL OF DRUGS WITH A TON OF LONG TERM SIDE EFFECTS IN ADDITION TO ALL THE YEARS OF NOT ADDRESSING THE PROBLEM DIRECTLY. FACE YOUR FUCKING FEARS HEAD ON, STOP LYING TO YOURSELF MENTALLY ALONG WITH THE ASSISTANCE OF DRUGS. GROW THE FUCK UP.

>>48711556
GENERALLY IT'S HIGH FAT CONTENT. HOWEVER, FAST FOOD MACROS AREN'T THE ISSUE. ALSO, CALORIES IS A SHITTY WAY TO MEASURE BIO-AVAILABLE NUTRIENTS.

>>48711706
TRY IT FOR A WEEK AND FIND OUT.

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I could beat the shit out one of these cunts, maybe even two.
All I need is a testicle cup and no armor, bareknuckle beat the hell out of him. I don't need no gun, not me not never, ain't happening, nope.
I've been training in BJJ, am good boxer, lift heavy and have been getting lessons from this ex IDF guy who goes to my gym and I met him again at paintball.
Not the mcdojo shit but real jewish jitsu, I've put a charging pitbull in a headlock and I could definitly fuck this faggot up
I know his arms are weak and the real muscles are in their big fucking legs, that's why I'm gonna target them, fuck up his feet real bad, and throw him like Bowser if the faggot tries putting me in the kicklock, I'll headbutt him, I'm OHP him and break his spine like Batman's.
I will set up a gofund me for a ticket to australia so I can beat up a kangaroo
>>
>>48711349
kangas just stand on their tail out of reach and swipe you with their talons
just shoot the bastards, you will get fucked up
t. surrounded by roos every summer at beach house and watched fuckwits try to play with baby joeys before their parents bounce the fuck over to kill them


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