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420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated June 12 [TaimaTV Update])
Physical Therapist and Personal Trainer Ignore Report View Thread Reply
Priscilla Drorringsodge - Wed, 11 Jan 2017 19:58:14 EST ID:L1txwjLH No.93835
File: 1484182694391.jpg -(495493B / 483.88KB, 1408x1296) Thumbnail displayed, click image for full size. 495493
I finished my degree.

Ive been working in the field for 6 years
485/340/545 @ 82 kg


I dont know anything about steroids
26 posts and 7 images omitted. Click View Thread to read.
Ian Gandlefuck - Sun, 09 Jun 2019 20:37:48 EST ID:29xt46uO No.95482 Ignore Report Reply
I get the feeling that most personal trainers own their own small business. Is that right?
Beatrice Blackman - Mon, 10 Jun 2019 10:18:18 EST ID:Erbsbo3d No.95487 Ignore Report Reply
Lol no
Beatrice Minkinsuck - Sun, 16 Jun 2019 03:19:00 EST ID:uFlbnJcD No.95507 Ignore Report Reply
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>Relax by swimming
Works for me.

Abs Ignore Report View Thread Reply
Clara Gedgewell - Wed, 24 Apr 2019 11:49:35 EST ID:GanhevWh No.95345
File: 1556120975990.jpg -(718294B / 701.46KB, 1600x800) Thumbnail displayed, click image for full size. 718294
I have been sooo close to a six pack like three times but have always let circumstances get out of control and ended up in a bad place.
I'm now 260 lbs and want to be at least 220 lbs to achieve this (i am a big guy)

OK so
beyond simple calorie reduction, cardio, and of course, copious amounts of lifting, what else can I do?

Two things come in mind as of particular interest, the first being carb cycling, the second being psychological tactics that I can use to motivate myself when I feel like it's not achievable.
6 posts and 3 images omitted. Click View Thread to read.
Esther Hindletadging - Sat, 18 May 2019 04:13:42 EST ID:R43FdBFB No.95407 Ignore Report Reply
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I must improve my core
Archie Clogglechit - Mon, 20 May 2019 13:49:31 EST ID:GanhevWh No.95411 Ignore Report Reply
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for that I'm doing pull ups and dips at body weight but happy to hear any other recommendations
I ain't gonna lie, I'm really worried like half of the abs are going to be huge and the other half will be small or like one will be wrong but fuck it yolo
Beatrice Minkinsuck - Sat, 15 Jun 2019 22:32:38 EST ID:uFlbnJcD No.95506 Ignore Report Reply
1560652358179.jpg -(90189B / 88.08KB, 600x600) Thumbnail displayed, click image for full size.
>half of the abs are going to be huge and the other half will be small
I don't think abs work like that...

Pickup lines at the gym Ignore Report View Thread Reply
Eliza Pickfield - Wed, 13 Jun 2018 00:21:57 EST ID:OGaH7Vuk No.94773
File: 1528863717695.jpg -(165680B / 161.80KB, 639x960) Thumbnail displayed, click image for full size. 165680
I know people say don’t try to hit on girls at the gym but hey its worth a shot. But seriously how do you approach a female with headphones and say somthing interesting to her. Please share your wisdom. Thanks.
30 posts and 5 images omitted. Click View Thread to read.
Fanny Handlehurk - Fri, 24 May 2019 09:32:36 EST ID:GanhevWh No.95425 Ignore Report Reply
Don't hit on girls, just lift heavy and offer to spot if they need, make casual conversation and make friends with them. Then take them to coffee and fuck them.
Fuck Mazzlewan - Fri, 24 May 2019 18:00:27 EST ID:Wc4dfmYk No.95426 Ignore Report Reply
1558735227960.jpg -(63851B / 62.35KB, 300x262) Thumbnail displayed, click image for full size.

That's creepy af fam jsjs yklolkys
Beatrice Minkinsuck - Sat, 15 Jun 2019 22:29:48 EST ID:uFlbnJcD No.95505 Ignore Report Reply
1560652188179.jpg -(33687B / 32.90KB, 450x450) Thumbnail displayed, click image for full size.
No creeping please. Offer assistance.

Bicycle velocity Ignore Report View Thread Reply
Ernest Hibbermot - Sat, 06 Apr 2019 17:40:04 EST ID:IzmO64gs No.95296
File: 1554586804336.jpg -(96641B / 94.38KB, 500x625) Thumbnail displayed, click image for full size. 96641
On a straight flat surface, how fast can a bicycle go?
7 posts and 3 images omitted. Click View Thread to read.
Angus Clublingkog - Fri, 14 Jun 2019 18:39:10 EST ID:2Cswusl/ No.95502 Ignore Report Reply
there's actual research on this.

Bike positioning is a meme, and is bad for your back while actually giving WORSE aerodynamic resistance.
Hugh Lightcocke - Sat, 15 Jun 2019 19:33:30 EST ID:uCz/+K40 No.95503 Ignore Report Reply

how i would love to be behind that bicycle
Beatrice Minkinsuck - Sat, 15 Jun 2019 22:26:34 EST ID:uFlbnJcD No.95504 Ignore Report Reply
No, it's not. Most good bicycle shops adjust for your height and limb length. Also the world record for longest distance travelled in 60 min on a bicycle used a superman pose for his upper body.

Bump When Glowing: Summer Is Near Edition Ignore Report View Thread Reply
Nathaniel Ganninggold - Fri, 06 May 2016 17:23:09 EST ID:N8OZInGP No.93325
File: 1462569789703.jpg -(92954B / 90.78KB, 777x728) Thumbnail displayed, click image for full size. 92954
Last thread stopped bumping.

Just got back from the gym.
>Chest, shoulders, and triceps
>45 minutes of cardio
>a bunch of core exercises on the mat
>20 minutes practicing punch combos and kicks with the punching bag
488 posts and 133 images omitted. Click View Thread to read.
Ebenezer Wusslenetch - Wed, 12 Jun 2019 14:13:30 EST ID:P/LOpLFD No.95497 Ignore Report Reply
Its been 1 month since I started lifting again. I've made good progress in such a short amount of time. I'm going to start focusing on losing weight along with lifting. I've gained some unwanted fat and I want to burn it all off by doing cardio and using more intensity in my workouts.

My muscle memory will make it so I gain muscle and strength while cutting. I'm 5'3 so I can get away with eating a bit less than someone who is a few inches taller than me.

I want to lose 35lbs which I know I can do it and hit my weightloss goal before the end of the year.

I'm super excited to do more in the gym and keep growing and going harder with my workouts as my work capacity grows. Cant wait to see how my physique looks in the next few months. I'm going to bust my ass even more with achieving my goal of having the best physique I've ever had.

Let's go!!

Augustus Bidgehall - Thu, 13 Jun 2019 09:19:51 EST ID:P/LOpLFD No.95500 Ignore Report Reply
Time to kick ass and take names! I'm going to kill this back workout and cardio tonight.

I was THE one here 2 months ago that talked out my ass about going to the gym. But, I've since then truly went back and im making crazy progress for only lifting again for a month, taking the gym as seriously as I did a decade ago, if not more.

I'm very happy and proud of myself for making the decision to live my passion and going on and making a name for myself in the fitness industry. I will never quit and give up ever again like I did many times before. I am a human being and I'm capable of so much and I'm not going to let up on the gas for anyone or anything. This MY life! I will do what I was meant to do and if anyone tells me I cant will tell them to go fuck themselves.
Oliver Billingwell - Fri, 14 Jun 2019 07:57:28 EST ID:XRidv9fK No.95501 Ignore Report Reply
Well back from the gum. It's my birthday and I want to eat a lot of shite, I've gotten lean enough that my ribs are like a xylophone so I'm okay with this. However I thought before I give my body as much food as it can process I'll give it the notion that it needs to build up muscle. I mean I expect to put on mostly fat but I can lose that in couple of weeks. Even a few grams more muscle is a few grams more muscle.

Squats up from 8 to 10 reps already so at this rate I'll go up another 5KG soon. A few more "I did another rep"s today. Now I'm glowing and eating a late brunch.

Cutting Ignore Report View Thread Reply
Nell Crinningman - Sat, 01 Dec 2018 01:42:03 EST ID:m7e0OI0R No.95162
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When cutting, wouldn't it make more sense to consume around maintenance calories on days working out, and then super low calories on rest days? Especially so if you workout every other day?
My logic here is that you want to keep your metabolism high, and being constantly at in a deficit, means your body will adapt.
Also, on training days you expel tons of energy, and rest days you don't. I've also read that it's better to count calories over a week as apposed to day to day.
1 posts omitted. Click View Thread to read.
Jack Bundledock - Fri, 01 Mar 2019 15:10:35 EST ID:/Wb7EsqV No.95219 Ignore Report Reply
Reuben Worthinghood - Fri, 01 Mar 2019 19:29:58 EST ID:Riy5Wxin No.95220 Ignore Report Reply
But not like the guy who just doesn't eat and skips protein entirely? From what I can see it's important you keep your protein levels up every day as the carbs rise and fall.

That said.

Your body can't "adapt" too much because thermodynamics. I don't see how you'd increase your energy burned very much by switching it up but maybe you'll build more muscle if you eat close to maintenance on exercise days. Not sure you wouldn't then just lose more if you ran a huge deficit AND didn't use your muscles the next day though. It seems like if it works one way it'd work the other and it'd cancel out surely? Or has experimentation shown it's possible to limit the effect of the latter without harming the former while maintaining an overall deficit?

When I cut I've been able to maintain or gain strength reliably when doing so but if I can make it more effective still that'd be cool. What I've done works though so I don't want to fuck with it for unproven methodology.
Hamilton Chillynit - Thu, 13 Jun 2019 06:55:25 EST ID:+lJh52QP No.95499 Ignore Report Reply
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Go hard or go home!

What annoys me - no visible gains Ignore Report View Thread Reply
Phyllis Serryshaw - Wed, 12 Jun 2019 07:20:20 EST ID:yqDfCbZY No.95494
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I can lift.. a lot. I go to the gym five days a week, run often, etc.

But my muscles are NOT gaining in size. They appear to be the exact same size, but denser. Obviously stronger, as I've been increasing my lifts weekly. I've gained half an inch on my biceps and 3/4inch on my chest over three months, and I wasn't fat to start with or anything.

I always wanted like.. the Captain America guys physique but what's the goddamned point with stick arms that can pull and push more than the roid bros at the gym.

I have had many a day where I'll swap in on a machine with someone clearly juicing, up the plates on my turn, and watch their eyes bug out. As funny as that is, I want some actual shape and definition and having essentially none is tiring.

Note that I have tried tons of varieties of sets vs reps for size, resulting in dick all. I track my calories and make sure my protein is on point.

I'm basically at the point where I feel maybe a month or so of jabbing myself might be the last resort here.
Angus Brennerstuck - Wed, 12 Jun 2019 09:10:03 EST ID:pdYtE9xy No.95495 Ignore Report Reply
Sounds like you should eat more and do more accessory type lifts if size is what you want.

but roids will also work too
Angus Cemmleford - Wed, 12 Jun 2019 12:48:31 EST ID:1cyqkk2O No.95496 Ignore Report Reply
How many reps are you doing per set? Aside from you need to eat at a slight surplus maybe you're training strength (3-5 reps). Do 8-12 a set. My layman's understanding is:

>low reps is essentially pushing to your limit and then a couple more just to make sure your muscles get the message "You need to increase your raw power"
>higher reps you are constrained by the stores of glucose in the muscle. If you exhaust these, rest a minute then exhaust them your muscles instead get bigger per cell to store more. This does increase the maximum power. But a lot less.
>Really high reps is about your ability to run those muscles off the shit in your blood. Endurance.

If you're doing 8-12 reps already eat a bit more and see if it helps. You can't defy thermodynamics but metabolisms vary and maybe you're under estimating how much you burn by 200kcal a day. If you run a lot it doesn't "kill gains" but it definitely makes it harder. You're burning energy in vast amounts and will have less energy for workouts. If you're in the gym 5 times a week that's also probably too much. Your body grows over time. As long as it's stimulated enough (every other day usually works) you're just burning calories and wasting time.

If you're doing low reps, then just start adding reps to your set until you hit 12. Then go up a weight and see how many reps you can do and so on. I trained strength for years but switching the number of reps I did made a visible difference. Sometimes I eat a lot, usually I'm on a deficit and I've lost an inch or two from my waist since I switched up without my weight moving and it shows.

You'll never match a hollywood actor though because
A) their body is part of their job, it's an asset and maintaining it is an investment, they also have time between shoots to work on it
B) they are on screen flattered to the extreme, every photo is shopped and enchanced, every costume flattering, every angle perfect
C) They have access to the best trainers and best diets
D) Even if you go for steroids they're better.

I'd try without roids though. I think
A) You are being hard on yourself
B) You are burning more calories than you think
C) You work hard but not smart

Working hard is the hard part. A few small changes will pay huge dividends over time with your ethic and determination. You don't need roids for serious results here.

Workout Noob Ignore Report View Thread Reply
infectious - Mon, 10 Jun 2019 00:30:05 EST ID:XRq8befd No.95484
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I want to join a local gym. I have zilcho experience with gym equipment nor what regimes I need to alternate between. Without getting a trainer what basic equipment will I encounter and what do I need to know to use them properly. I don't really know what to expect. How can a scrawny neet like me gain some muscle.
1 posts omitted. Click View Thread to read.
Thomas Ferrydit - Mon, 10 Jun 2019 01:16:40 EST ID:GanhevWh No.95486 Ignore Report Reply
infectious - Tue, 11 Jun 2019 15:43:27 EST ID:XRq8befd No.95492 Ignore Report Reply
Alright, I have seen creatine at cvs for like $25-30. I used to make fruit smoothies. I may start again. I used to put flaxseed in it, but I might switch to hemp. Is there a preferred type of protein? I am recovering from long term dxm abuse and need to cleanse and rebuild my body.
Walter Punningsudge - Tue, 11 Jun 2019 18:04:31 EST ID:pdYtE9xy No.95493 Ignore Report Reply
Just your typical whey protein is fine. I use Optimum Nutrition brand whey and creatine off of amazon and they both do the trick. Their vanilla flavors mix great with fruit smoothies. Remember, the laws of gains are simple: more work + more quality calories = more gains.

Also as much as we love to make fun of circlejerk around here r/fitness has a pretty good list of lifting routines on their wiki, I would poke around there and try and find a routine that will work for the equipment you have at your disposal as well as something you think you can stick with. Most all of them listed have at least somewhat have been tested to work so you should do fine with whichever on you decide on. I personally enjoy and have seen a lot of progress with a free weight variant of Push-Pull-Legs but not everyone is down for a 6 day a week regimen which is totally fine. Consistent work is, in my opinion, the most important part of any program.

Little sister beat me up Ignore Report View Thread Reply
Clara Bashhidge - Tue, 24 Oct 2017 18:37:59 EST ID:CCmXYlGw No.94467
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I'm a 19 year old man in charge of looking after my 11 year old sister on weekdays after her school ends. She's just got into gymnastics and is trying to prove that she's stronger than me, so she challenged me to a play fight which I accepted on the condition that it would be in good fun with no hitting.

I'm 6'1, 115lbs and she's 5'0 75lbs or something like that. The pic attached is what we look like.

So I thought I was stronger and would win, but she ended up wrapping her thighs around my neck and squeezing hard. I submitted but she said she wouldn't let go until I said that "I was her b*tch". I said it, then after she let go I lost my cool and punched her in the face. This was stupid and purely out of bruised ego, I regret doing it.

So we both fall to the floor, she wraps her thighs around my waist this time and it's 10 times more painful. I submit and this time she says she won't let go until I say that "the only girl I can get is an ugly retard" referring to my autistic girlfriend. I reluctantly say this as the pain is unreal, but instead of letting go she just squeezes harder then cups my mouth with her hand. I get a panic attack and wet myself. I can't contract my body up and down anymore in order to breathe and pass out.

I went to the hospital later and had 3 broken ribs and 1 cracked rib. My parents blamed me as I punched her first and agreed to fight her. Fair enough, but I think she should get some of the blame too. What she did was sadistic and she still hasn't shown any remorse, she's still trying to prove she's better than me. I can't even look her in the eye anymore.
I hate feeling this weak, having anorexia has literally made me subhuman. Its made my bones brittle, its made me weaker than a little girl. I just want to be normal.

What should I do when she tries to boss me around? There's like a power dynamic between us now, how do I stand up for myself? Also, does she look stronger than me? I don't think she does.
15 posts and 3 images omitted. Click View Thread to read.
Lillian Sonkinway - Sat, 11 Nov 2017 19:17:55 EST ID:2eFj+QIw No.94502 Ignore Report Reply
This is a fake thread it was posted on the future but with a weird twist of the girl molesting him and if you google the chick it's some weird nickolodean star from show I don't know about
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:27:04 EST ID:D6tcx8FP No.94543 Ignore Report Reply
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> I fought my 11 year old sister
> I lost
> Made the score even with a clean sucker when she finally let me up
> power struggle with an 11 year old
>wut do
k OP first start with ripptoes, don't skip on squat and oats
Next learn Krav Maga
Soon you'll be able to throat punch her into submission

solid troll btw nb
Ebenezer Narringforth - Tue, 11 Jun 2019 10:27:39 EST ID:OQOsgd+j No.95491 Ignore Report Reply
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Subscapularis Ignore Report View Thread Reply
Wesley Chabbledack - Thu, 06 Sep 2018 19:11:29 EST ID:5NtbGv9Z No.94988
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Hey guys massage therapist here. Ever find yourself playing a sport and you've noticed a phenomena called pulling? I.e. My shot pulled to the right or my throw pulled to the left. Well turns out what your experiencing isn't a problem of eye hand coordination but is more than likely a tight rotator cuff. With a loose and properly functioning rotator cuff passes, punches, shots and even aiming a gun shouldn't take much thought and should be a fluid experience.

One muscle people tend to have a lot of problems with and don't realize is involved in making a basketball shot. Id bet 10$ you've seen someone wing their elbow or even play mind games about how to make their shot everytime. Well I've come to save the day. The primary reason people play mind games when making a basketball shot is because their brain hasn't made the neural connections to relaxing a primary muscle in a basketball shot. The muscle in talking about is the subscapularis muscle posted in the picture. It's underneath the shoulder blade so people tend to have no clue this muscle even exists. Focus on relaxing this muscle next time you take a basketball shot and watch the sparks fly as you witness your body having correct body mechanics and watch all those mind games fade away.
Comments appreciated always trying to learn something new.
2 posts omitted. Click View Thread to read.
Nigel Beshwill - Thu, 20 Sep 2018 23:15:51 EST ID:Rrg8pidq No.95016 Ignore Report Reply
i have a small tear in my labrum but am experiencing a pinching, burning pain in the front towards the end of my collar bone. MRI shows no sign of rotator injury. can massage therapy help this? i get a pulling feeling sometimes between my shoulder blade and spine, not sure if its related, the tear in my labrum is on the back.
Henry Snodbury - Sat, 13 Oct 2018 03:13:09 EST ID:zPodxCZB No.95059 Ignore Report Reply
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For medical problems, see a doctor.
Ebenezer Narringforth - Tue, 11 Jun 2019 10:20:12 EST ID:OQOsgd+j No.95490 Ignore Report Reply
finally got surgery done arthroscopically and now i'm 4 months post op and I'm experiencing a tight, tender pain in my upper bicep. god i hate my life right now

Non-meat Protein Ignore Report View Thread Reply
Archie Dartman - Fri, 22 Feb 2019 18:50:41 EST ID:aBxsA4Eb No.95198
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I know cheese and eggs have high protein. What's the best sources of vegetable protein?
9 posts and 6 images omitted. Click View Thread to read.
Wesley Hellerfeck - Mon, 15 Apr 2019 07:55:57 EST ID:0e6ht6pX No.95328 Ignore Report Reply
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Got it!
Matilda Clunnerwater - Sat, 11 May 2019 22:39:27 EST ID:dKleem3o No.95391 Ignore Report Reply
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Beans & nuts and greens to take me thru the day.
waterdragon - Sun, 09 Jun 2019 20:46:47 EST ID:29xt46uO No.95483 Ignore Report Reply
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Remember to have greens with your protein.

Ass Exercises Ignore Report View Thread Reply
Doris Dingerwell - Sun, 05 Aug 2018 22:45:10 EST ID:olyln65y No.94870
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I'm in the middle of my first cut and I don't want to lose any ass muscle as I'm having trouble keeping my pants on already. I really should've known that was going to happen.

My current routine is rough on my feet and I commute by walking, so my old go-to of heel raises is out. Sad! I could heel raise 90 pounds and pretend I was a big shot for that.

What other exercises work well for the glutes?
24 posts and 6 images omitted. Click View Thread to read.
Matilda Duckshaw - Tue, 28 May 2019 06:29:22 EST ID:bEE+jAhT No.95439 Ignore Report Reply
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Work that back & thighs. Back street back.. oh right!
Thomas Ferrydit - Sun, 09 Jun 2019 20:17:08 EST ID:GanhevWh No.95479 Ignore Report Reply
ay gurls ya wanna go hang out with my last 4% of bodyfat to goal and an eight inch bratwurst
i wanna cut in your cigar cutter
humina humina
Ian Gandlefuck - Sun, 09 Jun 2019 20:35:30 EST ID:29xt46uO No.95481 Ignore Report Reply
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I prefer these.

I'm back!

Workout Music Ignore Report View Thread Reply
Oliver Drussleshit - Thu, 05 Jan 2017 03:40:45 EST ID:fT1DTimp No.93824
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Hey /fit.,

It's a new year and there's a massive influx of new people at my gym putting clips on the smith machine and just kind of pissing me off in general. Needless to say I'm not super amped to try and workout without any tunes. But I'm in desperate need of some new ones. I haven't really paid attention to the music scene in a while and generally just listen to podcasts instead since, like, 2012.

I was hoping some of you could give me some choice playlists or tracks so I can get properly amped and tune out the world for an hour a day without hearing the same song every 10 minutes. More into the happy hardcore/witch house thing than metal, but really anything helps at the moment. Thanks guys!

Pic unrelated but I'm riding that WK afterglow.
60 posts and 50 images omitted. Click View Thread to read.
Hedda Bondlesock - Fri, 07 Jun 2019 21:47:24 EST ID:hvA8eA5d No.95473 Ignore Report Reply
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Thomas Ferrydit - Sun, 09 Jun 2019 20:05:58 EST ID:GanhevWh No.95477 Ignore Report Reply
burning through like 10 years of cancer, adipose withdrawls and bullshit emotions
and no i am not a situp away from a sixpack ya dumb old mofucka but you sweet for sayin that
Ian Gandlefuck - Sun, 09 Jun 2019 20:32:05 EST ID:29xt46uO No.95480 Ignore Report Reply
You'll get better. You're stronger than you think.

bare minimum proteins Ignore Report View Thread Reply
Archie Clogglechit - Mon, 20 May 2019 12:37:13 EST ID:GanhevWh No.95410
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so basically I am just making yakitori and eating that, maybe two sticks every eight hours, about four pieces of chicken, maybe like 4oz of chicken

then I eat canned vegetables because I am a poor nigga, sip a bit bourbon for the shakes, then continue to chain smoke the hunger away for the rest of the day

am i doin it rite
5 posts and 1 images omitted. Click View Thread to read.
Alice Bregglemock - Tue, 04 Jun 2019 21:38:36 EST ID:A4hH3el/ No.95465 Ignore Report Reply

Eat beans and rice like KRS-ONE
Alice Bregglemock - Tue, 04 Jun 2019 21:40:14 EST ID:A4hH3el/ No.95466 Ignore Report Reply

Actually, I think KRS ONE just had bread and rice on his shelf.

Still beans, nuts, shit even whole carbs like oatmeal and brown rice have some protein. All cheap things you can stockpile.
Nell Penkinkick - Wed, 05 Jun 2019 12:13:38 EST ID:GanhevWh No.95468 Ignore Report Reply
food bank stank already here nigga

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