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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

>lost 5.2 lbs in a week doing the keto diet

b-b-b-b-but muh /fit/ said it was a meem!1!1
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>>
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>>47338065
Or you could follow Berkhans program which is where greg stole most his principles and removed all the best parts. You're welcome.
>>
>>47339015
You're not suppose to do keto for more than a couple days at most.
Jesus christ why do you people think it's ok to do this shit for multiple weeks?
Who the fuck is the guy spreading that information.
>>
>>47342706
It takes 2-3 days for the body to enter ketosis you retard, holy shit.
>>
>>47338065
I would tell you why you are retarded but you're just a shitskin and not worth it.
>>
Oh you lose five pounds? You lose 17500 calorie? 2500 calorie decifit with beef cheese and butter?
no of course not shut the fuck up american fatty pig dog

Why eat chicken and broccoli when there's beef and cheese?
>>
Post body, fatass
>>
>>47344336
why not all of them
>>
Chicken sucks dick. Currently looking for other options
>>
>>47345985
>chicken sucks dick
Yeah, I agree if you've fallen for the boneless skinless chicken breast meme. Try boneless thighs or bone-in thighs/breasts. Or roasting a whole bird. Chicken can be delicious, it's just that everyone thinks they need to only eat the shittiest part.
>>
>>47344336
>painfully shitting liquorice like turds that sticks so thoroughly to the porcelain that you can't brush it off with a normal toilet and eventually have to scrap it off with a spatula
you need fibre anon, life is so much easier with fibre

How do I get my poop to be more solid and how do I stop having it stink
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>>
Eat a shit load of fiber
>>
>4.4kg
Stand aside twink
>>
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>>47342615
Probiotics fren. Invest in the good quality capsules that come in a dark glass jar and need to be kept refrigerated. Take one a day with food.
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>>47342813
Looks dead inside.
>>
>>47342625
I agree, fat pussy is always the best.

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>no poopoo for 2 days
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>>
>>47344521
same, i'm doing heaps of sticky, warm farts but when i sit down to shit nothing happens.
>>
>>47344521
Well you need to stop chocking on meat cock and eat some fiber rich plants.
>>
>>47345928
>his mom doesn't wipe his ass for him
>>
>>47345958
>his family doesn't hire an ass wiping maid
>>
>>47345819
kratom addict here, havent shit in 3 days.
Feelsfucking badman
>dont take the kratom pill anons

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JEFF CAVALIER ATHELENE X DOT COM HERE, ARE JEWS STEALING YOUR GAINS? DO THIS EXERCISE AFTER AND BEFORE EVERY WORKOUT
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>>47345183
>>47345221
My sides. I really, really like this meme.
>>
JEFF..... HELP ME...
>>
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>>47345919
You're implying that he's not the one starting these threads.
>>
Topkek, finally some good meme on /fit/
>>
>>47345775
Ich werde mein Haus um einen Fitnessraum im osten erweitern.

Why are there so many vegans in /fit/? It's literally a mental illness that has nothing to do with health or fitness, so what do they want in our board?

They derail every thread with their unrelated nonsense.
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>>47334899
>Fire did not exist
>>
>>47340677
>Implying that veganism automatically means eating healthily
Most unhealthy foods are vegan
>>
>>47326041
This guy made most of his strenght gains on animal protein and somewhere in is strongman carreer switched to vegan. He cant compete on an international level because everyone else who eats meat are too damn strong.
>>
>>47323884
There aren't. It's a spam group. Remember to report all vegan spam.
>>
>>47326107
It's the opposite, the only reason people post on 4chan is to make themselves feel miserable.

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Like most of you, I fell for the Eat clean get shredded brah meme.
My life was hell, doing cardio 5x a week to acheive a zyzz phsyique, no alcohol, chick and broccoli 5x a day, all that shit.
>If you dont compete, this is retarded
Literally just lift heavy 4x a week and eat whatever you want, hit your brotein intake.
>This will greatly improve the quality of your life, and you still look juicy in a shirt for wheyfus
>>
>>47345948
>eating like a fatfuck is not bad
>>
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>>47345979
do you not realize youre brainwashed?
Keep eating your oats and dry chicken faggot, Ill look better than you eating poptarts icecream and Fried chicken, cuck
>>
>>47345948
this doesnt work for people with slow metabolism. But you just bulk up for a few years of lifting then cut a bit and maintain that bf%

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more reps vs more sets
>>
More volume
>>
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>>47345691
intensity vs endurance
>>
>>47345703
>roiding for this
>>
>>47345691
>im starting a team, you in?
>>
>>47345703
other way around, dumbass

you mean to tell me 4x25 reps counts as intensity, and 10x5 counts as endurance?
>t.idiot
and

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>getting around 30 grams of fiber every day

Is this enough for an adult male or should I strive to match or surpass the recommended 38? Does it make a difference?

I was feeling major uncomfortable bloating and have started to feel better since increasing fiber the last few days, so I'm curious.
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>>47342810
t. Big Fiber
>>
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>>47342810
>tfw michael cera is 30 and gets mogged by teenagers
>>
>>47342810
I’m at 42 grams of fibre a day and I can tell you it’s not fun. How do you even get 30 grams of fibre a day? Do you not eat veggies or fruit? Or do you eat low quality carbs?
>>
>>47342810
>>47344167
>>47344226
you all eat fuck all and need to get your shit together
>>
>>47342810
Fiber is all about being consistent. Consistent fiber is no bloat no gas. High fiber is frequent shits. Low fiber is less frequent shits.

Healthwise, the abrasive mechanical force generated by bowel movements clears up colon epithelial cells. This higher turnover (complete ass pull hypothesis of mine) is what accounts for the cancer-protective effects of a higher fiber diet.

But really, I went keto with 0 fiber, shat once a week. No bloat, no gas. Switched back to carbs with oatmeal, brown rice, etc... massive gas and bloating that lasted 10 days or so, then normalized again to a perfect no gas no bloat even with the fiber and 1 shit per day.

Regularity is king for fiber.

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My gf has been doing starting strength for 6 weeks. She has a squat/dl/bench/ohp of 49/67/28/21kg. I'm very proud of her.

What program should I put her on once ss has run out? I want her to be strong but I don't like wide shoulders and I do like a nice round butt. I considered switching dl to sldl and adding some barbell hip thrusts. Thoughts?
>>
Maybe I should add that tfw nogf and when will manlets learn to get this thread some attention here

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Traveling is the ultimate non-/fit/ lifestyle.
>not being able to sleep in an actual superior white bed, or at times sleep at all for that matter, constantly sleeping in planes, cars or shitty mud huts
>having to eat disgusting, inferior local food, can't eat when you want, can't eat enough, have to eat out like a cuckold
>expensive as fuck because everyone wants to be an "adventurer"; unbeknownst to them travelfags are actually instagram addled millenial cucks running from their own weakness
>most of the time, no gym nearby, or shitty treadmill-and-elliptical gyms in main shitskin cities
>no internet, can't even browse /fit/ and watch jason blaha vids
>have to pretend to be interested in muh local """culture"""
>have lost a fuckton of strength by the time you get back

real men stay in their cities their whole lives and do & eat the same thing every day non negociable. anything else is just fucking with your recovery.
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>>
>>47345963
I'm a catholic, God made me french, not going to the US to associate with dirty protestant mutts thank you very much.
>>
>>47345465
Quit getting caught in the tourist traps and building your self worth around show muscle you dingus. Build travel plans around activities like backbacking, rockclimbing, skiing, etc.
>>
>>47345990
cope
>>
>>47345465
Then stay in your moms basement anon.
>>
>>47346004
Amen

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>eat too much
>get fat
>eat much less
>lose fat
It seems like you just enjoy getting fat.
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>>
>>47345851
>when theres more calories than the body needs their mucles get bigger
Because of the protein though, right?
>then they cut to get rid of the fat
The fat that they got because of excess calories, right?
Why not just eat only the calories you need and be sure to get enough protein? What purpose does getting fat serve?
>>
>>47345906
>Because of the protein though, right?
Your body can only utilize a maximum amount of protein (roiders excluded), you need the carbs for example to get more energy, to lift bigger weights

Getting "fat" serves to make muscle building easier
not all the weight you gain during a bulk is fat (unless you are a pleb)
and then you lose the fat you gained during a cut
its kind of like a repeating curve, but slightly slanted upwards, if that makes sense
>>
>>47345816
no what i do is
>eat more
>get fat
>eat less
>lose muscle
>>
>>47346002
happens more often than what OP suggests
>>
>>47345989
>you need the carbs for example to get more energy, to lift bigger weights
If you needed them for energy then why didn't you use them instead of storing them on your hips for later?

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Where's my runners at?
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>>47344082
Your cardiovasular endurance takes at minimum two weeks for it to start going down with no stimulation. The reason for you is that it is psychological.
>>
>>47327828

Just start training for strength and pound food to try to gain some weight. It will hurt your running but you'll look better and probably feel better.
>>
I was running a lot last year but I didn't improve as much as I wanted to. I'm sure now that I wasn't getting enough food back then

Do you need to eat a lot to get better at running?
>>
>>47345960
What was your running routine?
>>
>suck at cardio
>go for a run (4.5km, 35 minutes)
>sweating afterwards
>10 minutes later, still sweating
>take a shower for 20 minutes
>still sweating, even 30 minutes after the shower
does anyone else sweat a lot?

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Why are (((they))) trying to FUD coconut oil so hard?
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>>47338425
A better question is why so many so un-sceptically look at it as a miracle food in the first place. It's a food with good and bad qualities like any other, and at the end of the day it's just empty calories, a processed food with no nutritive value, which shouldn't be consumed in more than small quantities in the first place.

The 'FUD' from Harvard and all that is if anything a good balance after the out of control momscience that pushed coconut oil so hard in the first place.

I still like coconut oil and will continue to use it (if in small quantities), but I'm under no impression that any oil is healthy (all oils are mostly empty calories, at best neutral), even if it has qualities which make it preferrable to other oils.
>>
cocount oil is pretty good though
>>
>>47338951
I agree, but I wouldn't call it a farce. It has qualities which make it preferrable to most other oils I think. That said, the hyping it up as if it is some miracle food is completely ridiculous.

All oil consumption should be minimised if not avoided completely. Empty calories are empty calories are empty calories, whether the oil you eat is coconut, olive or canola. They might have certain benefits when consumed in limited amounts (polyphenols, vitamin E, omega 3s, MCTs etc) but those benefits can be had from whole foods as well.
>>
>>47340090
I agree, but actually this might be one of the reasons that coconut oil has become so favoured... it is *less* fattening and damaging than other added oils, so replacing, say, basedbean oil with coconut oil (or olive oil) will almost certainly bring benefits.

But that's not because coconut or olive oil are healthy foods, but because they are less damaging and potentially less fattening (not sure about olive oil here).

Still empty calories which could be replaced with whole foods instead of just replacing one oil for another.
>>
>>47345868
Apart from vegan groups that started agreeing with the (((research))) and telling eachother to stop eating it



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