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What exercises do y'all do for core work? I'm on some incarnation of 5/3/1, and i want a routine to add to the end of my workout to really build my abs, obliques and adonis belt without adding another hour of gym time
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>>37873308
>5/3/1
Don't even bother trying to make it
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>>37873308
Push press.
Overhead squat
Stomach vacuum
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>>37873308
3x15 weighted sit ups
3x10 leg raises
1xmax weighted plank
this shit everyday , it take less than 20 minutes
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Goal / inspiration thread
Because I like to browse them during workouts
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Do you guys count sodium content when couting calories?
Should i really care about it so much?
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You piss it right out, so unless you already have high blood pressure or walk around licking a salt block, don't worry to much about it.
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kalimuscle says salt is just like creatine, it makes your muscles soak up a lot of water for swoleness
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>>37873154
Broscience
>>37873095
If you train, you need more sodium ( and potassium, magnesium, calcium, zinc) than normies who don't.
Electrolytes are gud.
Try to keep under 3g daily, which is really easy.
Basically just dont eat only fast food and you are set
What is your "go to", secret tips or favorite recipes ?
I use all the time:
Apple cider vinegar: (about 100ml in a 2l bottle with stevia every sunday) perfect for cutting (stops hunger) and recuperating during the night.
Frozen veggies: full of nutrition even with vegetables out of season.
Favorites are onions and mushrooms, i use them in almost everything.
Whole weat wraps: i use them for everything nowadays, you just have to make sure there's not a lot of water, prep time is next to nothing with frozen veggies.
Semolina: cheap and easy to make, goes great with tuna of fried eggs.
Fromage blanc 0%: product, 49kcal for 100gr, great stuff for breakfast, a few fruits and stevia or mixed and rested overnight with some oats.
I've heard about marmite and it's 40gr ( 40 !) of protein for 100g of product, also seems very versatile, I've got great apprehensions about the taste tho.
Go to recipes:
Homemade chili, red beans, corn and red bell peppers, i can use beef but i prefer chicken.
I do this thing with pork and onions, fry some pork up and some onions with a lot of cumin and deglazed with a bit of cooking alcohol.
Marinated chicken with garlic, soy sauce, rosemary, salt and pepper. i fry them up with green beans, broccoli, onions, mushrooms and red bell peppers.
All of these i can use with wraps, alone or with rice.
I also use a can of tuna, fried with onions, 2 eggs and broccoli as a wrap filling for lunch.
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Yes. I'm too lazy for this bread right now
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Orange dreamsicle protein smoothie:
4-5 Frozen Mango chunks
4-5 Frozen Pineapple chunks
2 table spoons of greek yogurt
1 scoop of vanilla whey
2 cups of orange juice
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I ALWAYS spice rub my chicken. Decent table spoon of coriander, cumin and tumeric to taste. Mix it all up in oil and roll your chicken around in it like a flaccid cock.
Havent crumbed my chicken in years. Add next to no calories to the chicken itself except the oil which I use for pan frying anyways. Tastes better than crumbed chicken by a mile.
Also make my own harissa at home, find a recipe you like online and do it in bulk, fucking god send for steak. Adds so much fucking flavor to it.
Honestly just buy a big book that goes over different spice rubs and pastes and just try out every single on of them, theyre easy as fuck to make and completely negate the displeasure of eating chicken, rice and broccoli every single fucking night.
Also if you can cop a decent japanese cooking book they have literally ten billion different recipes for plain white rice that greatly increase flavor without really raising the caloric value.
Also I cook up edamame beans in vinegar, sesame oil, chilli flakes and salt and just smash.a quarter of a kilo of them while reading or watching tv. They're pretty much calorie per gram too so theyre easy to weigh out.
Basically just learn as much about middle eastern and oriental cooking as you can. They're super inventive with their use of spices and seeds and vegetables to add flavor. Just slap a half kilo of your preferred meat onto any of their recipes and you've got a serviceable meal.
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Fuck is wrong with my posture?
What stretches/exercises can I do to improve it?
Or does it just look bad since I'm skinnyfat?
Feels like my shoulders and head are rolled forward and my pelvis is pushed forward as well.
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>>37872982
lose bodyfat and stand straighter and start lifting
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>>37872994
When I'm standing I stand pretty straight man I think it's my sitting posture that fucked me up.
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Your pelvis seems to be naturally tilting downward. Try thrusting your hips forward a bit, that might be your problem.
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I've seen jockstraps in porn and I thought it was a just lingerie for gay men but I was shocked to learn it is legitimately used in sports.
What is it good at?
I don't understand, why would anyone wear it for exercising?
Can you lift in one or will everything just show through your shorts?
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Think of it like a sports bra, pencil dick
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>>37872858
Its help me put 50lbs on my squat :)
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trappy-chan (ID: !!VHnwMVjcWZi)
2016-07-10 16:47:12
Post No.37873579
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>>37872858
I never understood it either, but it's pretty hot so I'm not complaining.
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I've always been a fatty, but now at 24 i've started to get fit, thing is my habits made me get some pretty nasty stretch marks. Any way to get rid of those?
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Surgery.
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kys to reroll a new avatar.
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>>37872841
maybe tattoo over it?
Hey /fit/izens I just read this shit
http://www.doctornerdlove.com/2013/10/masculinity-fails-men/
And I kinda liked it,but in the middle of my reading I started to realize that the guy that wrote that probably uses tumblr and now i'm scared of becoming one of them.
I mean idk guys but he is kinda right and at the same time is not tumblr enough for me to hate it.
What do you think?
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>>37872839
The entire article falls apart in the face of culture and history. Name a single society where men act the way the author wants them to. Bottom line is when it comes to defending your family and attracting women masculinity sells.
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>>37872868
I mean ofc we cant act like little bitches,but he is kinda right that masculinity is a fragile shit,atleast the masculinity that posters here pursue.
I just think that he has some good points and wanted to know if i'm the only one and im turning into a tumblr fag.
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>>37872943
You ARE a tumblr fag
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What beards go best with a fit body?
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none of them, facial hair is for nu-males
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>>37873140
This. Beards are only useful for hiding your babby jaw. If your jaw is average or above then just be clean shaven. The whole beard meme is appalling and most people look fucking ridiculous with any facial hair bar short stubble which only works if you're already handsome as fuck or you just look like a lazy fuck.
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>>37873178
>>37873140
low test detected
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How much protein powder do i need per day?
Currently on 30g
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>>37872560
4 SCOOPS COME ON OP
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>>37872560
>protein powder
0g of powdered jew a day.
.8g protein per lb lean body mass is the upper practical limit for a natty, and the recommended amount
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Do you enjoy lifting weights?
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I enjoy making progress
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It's a lifestyle.
What to do if your parents are gains goblins?
>Won't let me sleep enough to recover normally(they go to sleep at like 11 pm and are up by 6 being loud AF, so even if I sleep at the same time as them it's not enough)
>Keep nagging me about getting a job and moving out and doing chores which further lowers my testosterone via cortisol
>Won't buy good food so I can't bulk nor cut properly
>Can't get gf because of their bullshit
Fuck man I know I'm a NEET but why do they have to be like this? I'm so jeally of other neets.
What do I do? I'm considering just taking what money I have and moving by myself to le big city and starting a new life but I have no job, no gf and no real skills.
How did /fit/bros deal with their gains goblins of a family?
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nice pasta op
thank you for this quality thread!
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shit pasta
kill you're self etc
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>>37872164
kill yourself
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Opinion on high pulls? I've been doing them recently and it's really making my upper back sore.... Think it's better than Power Cleans and rows?
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>>37872137
disgusting. it's like a campaign against whites now
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>>37872198
Now? Lol
Correction,... Against white males.
Don't worry brother. Time are changing. People are waking up now. Long road but our people have triumphed much worse.
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>>37872137
This nigger propaganda triggered me.. hard..
gotta have them faggots, pakis, niggers and women, even if they barely speak english and suck at hosting anything.
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Hey /fit/ fuck i have nowhere to vent this story, so here it goes.
>2012 discharged from Army for PTSD.
>getting better along the way liftan and shit
>go from 75kg to 93kg keeping same bf%
>feeling great, but missing something.
Btw i have 3 kids, married and own home at 27.
>No real friends. so life is kinda looking pointless..
>last christmas wife gives me a box when i get home from work.
>Inside was the greatest thing i diddnt know i diddnt have.
>a fucking dogbro!
>siberian huskey puppy 6 weeks old!
>This motherfucker is always happy chewing on me and shit.
>shitting on everything
>pissing on my gym bag.
>whatever.
Fastforward to 2 months ago
>Get a call from RSPCA (animal welfare)
>"sir your dog has escaped your property and been hit by a car."
>mfw no fucking face
>rush down to animal hospital
>he has a broken leg and the other is badly wounded (i could see his fucking bone breh's)
>Go to the vet "mm sir this will be $2100 for the treatment"
>my fucking jaw
>ill probably have to put him down
>I cried like a fucking bitch
>dogbro sat there like a boss with fucked up legs trying to comfort me
Fuck cant even see the screen typing this....
cont..(pic related the little one)
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>>37871874
just find a different doctor and pay for it man.
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Not your blog. Fuck off
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>cut a deal with the vet to amputate the leg and he can cut the price in half...
diddt like cardio anyway...
>do the surgery
>dog bro recovers in about a month
Fastforward last month
>doing OHP
>pulled my back (wtf this hasnt happened before)
>short version i cant lift for the next month or so (tore my shit up)
Last week...
>mostly recover from gym damage, going regularly again
>book myself in for a vasectomy
>"oh sir we can put you in tomorrow morning!"
>mfw
>"ok"- also this was 3 days ago
Yesterday at my house, we had a party for the kids
>i hate other peoples children so i went out to watch a movie by myself
>come home.....
>"Oh good your here, 5 mins ago dogbro just mauled one of the kids"
>mfw mauled ment she was bitten multiple times on the leg and torso.....
>my heart sank...
>reported to animal control.
>surrender the animal
>wife says she has to take him in.
>im in denial, i wanna run away with my bro
>finally accept that i wont ever be ready for this moment.
>this morning take him in to surrender him.
>cry like a bitch, holding him.
>hes licking my tears like before
>like hes comforting me, like im in pain.
>it hurts so fucking much..
>they put the leash on him.
>and they take him away.... on his 3 legs he marched looking back at me as i left, looking betrayed.. hoping i come back for him... ah fuck.
>go home.
>shut down my emotions, dont know how to deal with this feeling.
>post surgery
>post bro killer
Right now i feel like ive been kicked in the balls and in the heart.
i..i cant even lift the pain away.
pic of him post surgery...
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What do you do when you see a halfrepper?
It makes me irrationally angry to see some faggot shouldering 3pl8, grunting like an animal and then slightly flex his knees before reracking the weight, then trying to chat to me like he isnt a fucking subhuman rat.
I can just imagine this asshole boasting cockily to all of his friends about his """""good""""" squat, and I am filled with rage. Fuck everyone who does this.
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>>37871745
I'm a half repper, my hamstrings aren't flexible enough to get me below parralel even with only BW.
Cum at me
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>>37871761
you deserve the chronic joint pain you have ahead of you in life
i hope you stub your toe on a really pointy tableleg, you piece of trash
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>>37871761
>my hamstrings aren't flexible
Then work on your mobility and come back when they are flexible enough.