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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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A question: I am currently eating about 1800 kcal while my daily maintenance is at about 2300 kcal to lose weight.

I wanna start lifting and cardio, do I have to take these calorie losses into account with the calorie deficit?

What happens if I eat 1800 kcal but do a 1000 kcal cardio session, so I would be 1500 kcal in deficit? Does my body go into hibernation mode and reduce metabolism?
yes, you do have to take them into account if you want to maintain the same loss rate - your TDEE will be considerably higher

as far as 1500 deficit, the metabolic adaptations from dieting would come quicker than they do on 1000 or 500 deficit but starvation mode is a meme


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do SS
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He's been capable for a while now, actually. He's done like 350+. His most recent bench PR was 140 kg 4x3 paused.
These personality tests make me think
>Learn to DL properly after 2 years of cat back
>Next day
>Entire back stiff from volume deadlifts and high rep rows
Damn back doms are fucking sexy.
Nah my best is 340

Done it 3 times in the gym but never even been close in comp

Gonna do 150kg today and not a biscuit more
go to bed its 4am

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Anyone have any experiences with stinky commies starting to show up at their gym?

Are you scared, /fit/?


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>"Ur a communist and ur gay

Woah man bringing out the big guns i see. You are a master at this insult game.
Just calling it as I see it.
So because i didn't get all butt-blasted at being called a commie, that makes me gay? I was unaware that all the communists ever were gay.
of course it's a fucking joke

why is everyone on /fit/ so incapable of picking up on social cues
Nah it's totes real. Fucking autist.

>Mini men, mini, mini. mini, mini men
>Wish death 'pon me
what is wrong with you people
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Well what do you expect when you go to the gym, accidentally step in the manlet pit, and kill like 6 of em.

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>hate kissing
>find it boring and it does not arouse me

What is the quickest way to get to the next step so I can avoid this boring shit?
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i'm only 25 and i can feel myself slipping into this. pls stop you are making me depress

I've already met one so, i can confirm that they exist.
lesbian detected
in the same way the right clothing is more stimulating than a naked body...excitement is peak in expectation...not action..
They exist, there's this mixed fluent
German speaking Psychology major at my work with a gigantic ass. She's only been with like 2 guys. (I know this because she wants my wang).

How do I spread the following accessories:

>lat pull down
>bent over row
>dumbbell flye
>seated cable row
>seated incline dumbbell curl
>cable tricep extension
>face pull
>lateral side raise
>rear delt raise
>cable crunch
>captain's chair leg lift
>leg press

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You don't spread them. You do them all at once to maximize metabolic stress and then gains.
Should have known not to ask /fit/ anything serious

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Need help building a routine. Pic related is the set and rep scheme used for linear periodization.

Workouts 4x a week (A1,B1,A2,B2)


Tier 1: Squats 3x5, Rows 3x5
Tier 2: Bench 3x10
Tier 3: (All 3x15)

Incline Dumbbell
Dumbbell Curls
Lateral Raises
Tricep Rope Pulldowns

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boy i tell ya whut
Does this categorize as service dog? I wanna pet him but you are not allowed to pet service dogs

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Damn bros
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Three cheers for Arnold's trips. Also, check em.

explain how to properly throw a punch, /fit/.
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I don't even watch anime, weeb.
>being a retarded weeb
Don't punch. Go for a headbutt. It's the most alpha fight move and most opponents will shit bricks after you throw one.
1. generate momentum in the whole body
2. transfer momentum through arm

Yeah I don't ever teach anyone how to throw a punch until they can evade one. Not to mention most people throw dirt slow.

Guess he'll learn the hard way.

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I need a snack I can eat at work and protein seem to be the obvious answer. Right now I buy these Quest bars which I like but is there anything else worth buying that's cheaper? The Quest bars have 20-22g of protein, 200 cal and taste pretty good IMO. I want something with similar macros and I can take worst taste.

Bonus points if it's on Amazon.
For a price reference, you can buy 12 quest bars for $23-$25 on Amazon

get the walmart protein bars lol
Which brand is it? There's 25 different ones listed on the walmart website
i heard people say good things about the pureprotein brand

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I joined The Institute edn.

Is Keto diet any more effective than a normal cutting diet? And do you just gain a majority of the water weight back once you come off keto?
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At the end of the day, any diet is going to sum up to 90% CICO and 10% magical hormone stuff you can't really control.

Keto and Intermittent fasting have a natural advantage of keeping you in a fat burning state most of the time. This keeps your blood sugar consistent. Drops in blood sugar are one of the largest biological triggers for hunger. By eliminating this source of hunger signals, many people find it much easier to keep to their diet.

No they won't help you lose weight considerably faster, but they can make it much easier to lose weight by cutting down on blood glucose related hunger signals.
Thanks anon. That helped. I tend to just follow standard CICO and it just so happens my Carbs are pretty damn low because there's not many calories left over
190lbs 5'8

I work at Chick Fil A doing breading. I have to press down on chicken every 5 minutes, pick up and drop 10-20 pounds of chicken every 2-5 minutes, I'm always standing and I have to clean things.

About how many calories does this burn per hour?
I work 50+ hours a week as night porter for a hotel. Could working nights be contributing to my fatigue, alongside the long hours?
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how do I achieve this mode?

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How many /fit/itizens here actually lift along with doing martial arts or some type of combat practice?
The whole lifting foremost to look good for women trend is the most ironic thing and opposes masculinity. It should be lifting mainly for health first and also to be fit for self defense/survival. Also, to lift to to be fit to better protect your family/girl/wife/kids with fighting. (Of course, guns trump close quarters combat, but you won't always have one when the time comes to defend yourself)
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>besides the roiders
they are all, every single one of them, on gear and stimulants
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I dont see why not, even if you arent using fancy spin kicks it'll teach you not to flinch from confrontation and make you more relaxed in high stress situations. Plus, the more you spar, the asier it is to put what you know into practice. But you shouldnt be getting into fights outside the ring anyway
>real purpose
cain's arms are easily 17 inches

loads of hard, fast punchers have arms that are bigger and more muscular, it doesn't slow shit, you're either slow or you're not

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How are you guys improving yourselves?

>grades are looking good
>looking cut
>not focusing on women anymore

Things are looking good fellas
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It's really hard to find the motivation to lift when you're a turbomanlet
>25 years old with no driver's license because im that pathetic
>work on getting that to maybe get a bare minimum cornerstone of my life that most people get 10 years before me
>work with professional paid instructor for 5 lessons, says I am a great driver, should pass test with ease
>take driver's test yesterday, easy as fuck, just 15 minutes driving around, back against a curb, dont even have to parallel park
>fail because some other driver didnt observe right of way at a stop sign and i went as well and it was my fault for going

even when i try to self imrpove i still fail
Stop redditing the way you reddit.

It's one of the most reddit reddits in reddit.
I was so close /fit/ I was almost alpha I just didn't know what to do when I got there.

>with Chad friend
>meet some European friend of his we all hit the bars and drink and have fun masculine time.
>chad and other local friend go to chads house a drink for a bit with euros the head to chads
>we make a drinks and head to this costume party
>Chad forgot to tell me it was costume party
>I'm military fag so I improvise some shit from car camo raincoat and I look good enough to make it the door
>not sperging yet cause no chicks
>we get to the party costume is fine
>introduce myself and it it's a sailing team part for chads team of course
>don't know anyone's but me and this girl are talking one one for bit im doing fine
>acting natraul not being creepy
>black chick asked who the hell I am at this party.

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