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1 reply omitted. Click here to view.
>>
Basic Barbell Lifts:

Stronglifts is agreat resource for the five basic barbell exercises.

Mobility, Stretching, and Self-Massage Resources:

Yoga forathletes: Yoga can be done anywhere without any equipment and isexcellent for building flexibility.

MayoClinic basic stretching guide

Athlete'sguide to foam rolling

Makeyour own foam roller

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

>Why hasn't my weight gone down for 3+ days?
If you're on a deficit, water weight. Plateaus can last up to 3 weeks.
>This is not QTDDTOT, use that thread for questions not about fat loss.
>Read the /fit/ sticky (you should have already but it covers 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 BMI
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
>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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>>52095040
for chick breast raw (no fillers or flavorings added)
i go with 160 cal / 0g carb / 4g fat/ 35g protein per 6oz
>>
>>52095413
It’s cool m8 I know I was a disgusting piece of shit that day. That’s why I confessed. It wasn’t a “I had a healthy amount of protein and carbs post workout meal”.
>>
>>52095357
Drop 300 calories like a madman and tell yourself you're eating 300 more
>>
>>52095440
divided by 1.71 for 100g:
94cal 2.5g fat 20g protein
>>
>>52094996
You need to find something else that makes you happy, and everytime you crave food you go do that instead. Go ride your bike or go for a walk every time you get sad instead or something.

Don’t ask me how I know
>>
Who?
>>
>>52095606
>he doesn’t know

Im not a cuck or a beta male, I’m actually pretty racist and post on /pol/ a lot. but I honestly believe that black men are sexual gods

I was at a summer camp this year for a French immersion program with about 600 people and we were all college age so naturally there was a lot of fucking going on. The white boys I knew got about 2-3 lays during the month. Not bad. But the black men in the camp were shagging a new girl almost every day, it was ridiculous. I knew one named Jamal who took 6 girls virginities in just 4 weeks.

Blacks are just so effortlessly cool and masculine. Not to mention how naturally muscular and hung they are. We had shared showers and all the black men were packing at LEAST 7 inches, with really thick girth as well. Young white girls just seemed to gravitate towards them. As a white boy I had no chance to pull when I was competing with a black man.
>>
>>52095499
Wouldn’t it be funny if pol found out where op lives haha
Imagine him screaming as he gets hate crimed
>>
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>>52095519
based and hatecrimepilled
>>
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>>52095499
>Im not a cuck or a beta male
>Proceeds to post the cuckiest shit /fit/ has seen in months
>>
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>>52095499
based white subhuman accepting his fate

Is this enough?
It doesn't seem a lot on paper but it takes just under an hour and I'm grafting hard... Any pointers?
Push A
Pull A
X
Push B
Pull B
X
X

Post your routines so I can see how mine differs...
I'm natty also so bro splits are a no
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>>52091353
There's my little bitch right on cue. I knew (you) would reply to me. Post sbd hank, we all know it's (((you)))
>>
I'm running this routine ABxABxx how stupid is it?
>>
>>52095294
someone help
>>
>>52095573
Either you're not using enough weight or you're spending 3+ hours a day in the gym. Props to you if you can manage the latter but there really are better uses of your time.
>>
>>52095540
What's the progression regimen?

Unironically is this prime aesthetics? Is there any physique better than this?
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>>52094180
Something a little skinnier. Try this.
>>
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>>52094180
having a thin waist and wider shoulders is ideal but at a certain point you start looking like a WoW character. and being super bulky/meaty makes you look silly in clothes
>>
>>52095498
>>
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>>52095498
im replying to you, what u gonna do ?
>>
>>52095529
Wow kill yourself

No betas allowed.

Shoot.
>>
>>52095595
I constantly talk about how small my dick is so people know I'm secure as fuck.
>>
>>52095595
be attractive

The Gains Goblin is coming
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>>52095525
your post, fag
>>
Ffxi was always better. Fucking wowbabby casuals
>>
The combat and grind in this game are autism-tier, not as bad as runescape but still. I don’t think it’s going to be as fun the 2nd time around as everyone expects
>>
>>52095316
>dont wanna raid
>not serious about pvp

i just wanna roam around and find chill people to play with. should be comfy.

>>52095525
>>
>>52095316
The real gains goblin would be a rerelease of L2 C1-C3.

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I'm putting together a team
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>>52095122
omw lads
>>
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Let's roll
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one sec gotta charge up
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>>

How the fuck do I improve my sleep?
It's been a long time since I sleep terribly every single night. It makes no sense since I exercise every day in the morning and eat completely clean. I also drink about 2.5 to 3 litres of water.I also drink alcohol maybe just once in a month.
I thought that being healthy would bring better nights of sleep, but I still have light sleep and don't feel rested after a normal night or worse, still have insomnia.
>>
>>52095576
i'm in the same boat man, my insomnia is somewhat mild but it still fucking sucks to think i'm about to get 8 hours of sleep and toss and turn a couple times at night and wake up feeling like i got 6. i really think for me it's a stress thing
>>
just close your eyes lol

Pic related is my goal body. How much do you think he weighs and what bf %? He’s 5’7 btw

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A 63 yo dude mogs all of /fit/.
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>>52094543
/thread
>>
>>52094534
absolutely osama
>>
>>52094534
>Miraculous Medal
The mad lad actually did it. The most based man in the entertainment industry.
>>
>>52094786
I swear, Catholicism is either true or the best mass LARP in history and no one even comes close
>>
>>52094534
that's the body you get for fighting off packs of niggers all day

What songs do y'all use during workouts?
Personally i found the doom 2016 soundtrack strangely motivating
>>
>>52095578
i listen to podcasts
>>
>>52095586
this
>>
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that https://www.youtube.com/watch?v=wISXaJgHMD0 song on repeat
>>
>>52095578
audio books. right now Malazan book of the fallen

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

>WATCH THIS BEFORE ASKING STUPID QUESTIONS
[YouTube] Fasting vs. Eating Less: What's the Difference? (Science of Fasting) (embed)
While you're at it watch the rest of this guy's videos on nutrition.

>REQUIRED READING!!!!!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2440847/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4111762/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/pdf/jcinvest00482-0014.pdf

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>>52095044
If you're fat you already have a eating disorder.
>>
77 hours in and i'm feeling really cold and weak for the last 4 hours. Any advice?
>>
>>52084353
what's the app?
>>
>>52095012
Probably you are a skinny fat and still had a lot of fat an almost no muscle.
Also remember
>trained muscles + low % body fat = ripped look
>>
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Broke my snake fast at 110 hours. My lower back, kidneys, and legs started hurting, i became nauseous and slightly delirious. Eventually i felt like i was about to puke or maybe pass out. My gums started hurting really bad too.
I guess 4 days are my limit, which is odd since i'm fat. Maybe i have some other issues as well preventing me from successfully doing extended fasting.

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I'm planning on using Stronglifts while on a bulk (3300kcals). Would Stronglifts be ideal?
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OP make sure you're also on SS+GOMAD and do squats at least 3x a week
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>>52095513
T
>>
>>52095479
No, you are. 5/3/1 only works with beginners, and that's because everything works with beginners, except it's extremely suboptimal. I mean Wendler himself never even ran 5/3/1. It's just something he pulled out of his ass because it was catchy and made for a good brand, and when people complained that 5/3/1 didn't work he had to plug the symptoms without actually fixing the problem by adding a bunch of shit like joker sets in 5/3/1 forever and beyond
>>
>>52095349
>>52095428

I'd like to thank you brothers. I'm going to do StrongLifts for maybe month or two, then I'm going to attempt the Wendler 531.
>>
>>52095554
>what is linear periodization
Imagine being so fucking dumb that you think Jim Wendler invented linear periodization and that nobody has used linear periodization to break records.


>5/3/1 didn't work he had to plug the symptoms without actually fixing the problem

you mean giving options to people to modify their program to make it work better for their specific needs? How fucking dumb you must be.


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