/fit/ - Fitness, Health, Exercise, Dieting, etc★

A long time ago, there was a youtube embed in some thread, about an hour or an hour and a half long, about the research behind the carnivore diet; including research on mummies.

Does anyone here know what that video was called or how to find it on youtube (if it's still there)?

>>134179

Did they research your mummy though? I can just tell you about her, son. No need to be indirect.

I've been having persistent tenderness on my inner left knee. It only hurts if I press in. Anyone have some advice on this? It's been over a month and that's only since I've noticed.

>>134186

It's aids.

>>134178 (OP)

I didn't find one in the catalog.

>>134245

>Philippinos that don't deserve their own thread.

>>134239

>shillipinos

>a race

>>134267

those are impressive muscles

>>134267

>>134267

>that arm shape

man that is one shitty sketch artist

>>134287

Because hollywood is filled with pedos.

>>134282

Wouldn't it be easier to finish now?

>>134292

Of course. But, there's no telling how much more it's going to cost me to finish my degree as opposed to being a soldier first. I believe either way the GI-Bill will cover expenses whether you already have student debt or you acquire it after the service. But, I can always finish my degree later, when I have the money to go to a better school in a better state.

I'm just worried about joining at 25 or 26 and losing all my health before then, thus being disqualified. It's not like I can afford doctors or health insurance on minimum wage. I'd have to bust my ass on getting a job that my associates degree may or may not help me to get, and then I don't even know what to expect or what is expected of me. I'm just looking for that one reason to stay here in college first, and it's just not coming around.

Explain Ray Peat diet in one sentence pls

>>134320

Eat like an Anunnaki.

>>134282

>prefer boyshorts above all else

Am I a homosexual?

>>134329

yes

Your thoughts on skiing? -15 celsius outside for me, the snow is perfect.

>>134192

>>134235

I blasted ur mum with aids.

>>134178 (OP)

Does fruit fit in anyone's macros? It fucking sucks. They throw off my whole day and contribute nothing in keeping me fueled.

>>134320

Avoid polyunsaturated fats as much as practical.

>>134362

You're doing it wrong, probably choosing the wrong fruits or combining them with the wrong foods. Orange juice is very convenient. I often choose it instead of water, but it doesn't feel right too close to dairy consumption. Dried dates are incredible, but I'd never eat them without milk to wash them down. Adding liquid eases their digestion. The point of drying them seems to be to keep them preserved longer, but ironically they are still bad unless fresh. Old ones are dried out and leathery; fresh are gooey and sweet. Some grocery stores won't stock fresh dried fruit, so you have to order directly from the farm or supplier. Eating 12 dates per day has been good for my digestion and energy levels. Fruit grown closer to the tropics and subtropics tends to have the most appealing qualities.

Starchy fruits like bananas are a beginner's mistake. Bananas really deserve to be cooked and eaten riper than when they are visually appealing. They are too similar to plantains to not cause indigestion without special care. The pectin in apples makes them easier to handle after cooking. Many fruits deserve juicing or cooking more than generally admitted.

Seeds that cannot be avoided probably means the fruit is not worth eating unless you can juice it and leave the seeds behind. Seeds generally irritate the intestines.

Don't forget melons. Watermelon juice is a nice treat, but melons can be expensive.

how the fuck do you guys deal with dry skin? I use bag balm and a homemade-equivalent with lanolin & petroleum jelly. I still end up with flaky fucking skin.

webMD says the following help dry skin:

>eat/drink flaxseed and/or fish (oils)

>glycerin (I have doubts about this one.)

>bathe with oatmeal holy fuck, it's getting easier to find things that oatz AREN'T used for.

>>134376

You can use a topical treatment like cocoa butter

>upside: makes skin smooth and moist

<downside: you'll smell like a black woman

>>134377 (checked)

<you'll smell like a black woman

you forgot the lingering smell of fermenting yeast in that cocktail.

>>134376

>flaxseed

Enjoy your increased estrogen

>>134338

Sounds like a full body workout. Not bad I guess.

>>134376

Coconut oil is pretty cool. Try dry brushing before you do anything. If you shower a lot, use less soap or one with less parafins. Some natural oatmeal bar soap is good. If not, try massage oils instead of a balm or lotion.

If you're doing one thing, try the opposite until you get better results. But stick to one trial for long enough to see a difference whether it's good or bad.

>>134364

I mean that fruits are shitty for carbs. I like eating them but I'm on 120g of carbs a day and I like my grains. Then when I add fruits, I go over.

But thanks for the tips on what fruit to eat. Doesn't cooked fruit just make their sugars even worse?

>>134384

>I mean that fruits are shitty for carbs.

Are you fucking kidding? Sweet fruits are loaded with carbs. What does that even mean?

>I like eating them but I'm on 120g of carbs a day and I like my grains.

Grains vary from complete trash to just okay. Unfortified white rice is mostly safe---if lacking arsenic or lead from the growing region—but is lacking in minerals—most importantly potassium and magnesium. Commercial wheat products can give you aluminum from the baking powder and a dangerous form of iron from FDA mandated fortification. Unadulterated natural wheat is still undesirable because of gluten. Gluten exorphin B5 (GE-B5) is a food-derived opioid peptide identified in digests of wheat gluten. Because of this, gluten has a real opioid effect which slows digestion and stimulates prolactin secretion. Potatoes and sweet potatoes seem to be among the more nutritious choices for starches.

Fanciulli, Giuseppe, et al. "Gluten exorphin B5 stimulates prolactin secretion through opioid receptors located outside the blood-brain barrier". Life sciences 76.15 (2005): 1713-1719.

https://doi.org/10.1016/j.lfs.2004.09.023

Fanciulli, Giuseppe, et al. "Prolactin and growth hormone response to intracerebroventricular administration of the food opioid peptide gluten exorphin B5 in rats". Life sciences 71.20 (2002): 2383-2390.

https://doi.org/10.1016/S0024-3205(02)02036-2

Consider using the drop down box on this website to compare 100g of medjool dates (~4 dates) to 100g of white rice:

Dates, medjool

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/7348/2

Potato, baked, flesh and skin, without salt

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2770/2

Sweet potato, cooked, baked in skin, without salt

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2

Bread, white, commercially prepared, low sodium no salt

http://nutritiondata.self.com/facts/baked-products/5153/2

Rice, white, glutinous, cooked

http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5722/2

Rice, white, long-grain, regular, cooked

http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5712/2

Though, I don't think most people eat just rice, just bread, just potatoes, or just dates in a single meal. It helps if a major carb source comes with plentiful potassium like dates, but maybe dates could use more B vitamins. Dates + milk isn't half bad:

Milk, nonfat, fluid, with added vitamin A (fat free or skim)

http://nutritiondata.self.com/facts/dairy-and-egg-products/77/2

Chocolate makes for an interesting mineral source btw:

Baking chocolate, unsweetened, squares

http://nutritiondata.self.com/facts/sweets/5390/2

Just ate a family size pizza, 4400 kcal. Tdee is 2700.

Just fucked up my cut. Can I still get my six pack by summer or should I just wear a shirt?

>>134414

Settle for panties and a bra, buttercup.

>>134186

A sore knee, work on your technique in whatever workout you're doing. Rest you knees for a week or two.

>>134281

Why is this bitch doing bicepscurls without actually using her biceps to lift these weights?

And why does she have a personal trainer there, just standing and watching as she's ruining her back?

>>134380

source, faggot?

>>134383

>If you shower a lot, use less soap or one with less parafins.

how the fuck do parafins dry your skin out?

>massage oils

That's something different, I'll take a look at that, thanks anon.

>oatmeal bar soap

sounds something that's gonna be expensive for no reason other than name or trend, but I'll check it out to make sure.

>coconut oil

>moisturizing

nigga, whatever shit those hippies are giving you, get off of it. Coconut oil is a cleanser- the exact fucking opposite of a moisturizer. Castor oil on the other hand, IS a moisturizer, and one of the better ones out there.

one of my /diy/ phases was soapmaking. I never got into physically making it, but I spent a good amount of time on calculators and such.

>>134282

OFFICIAL PANTIES POWER RANKING

1. BRAZILIAN

2. HIPSTER

3. SLIP

4. BIKINI

5. TANGA

6. CONTROL BRIEFS

POWER GAP

50. BOYSHORT

80. THONG

99999999999. STRING

>>134454

Cold showers might be a way to reducing inflammation. Hot showers might help with relaxing your muscles and arguably extend the Growth Hormone secretion period post exercize like it would in a sauna, for example.

Best acne solution for me was anavar. My skin became a fucking talking point on how smooth and great looking it got. A close second was cutting carbs completely. I have a tendency to be a carb addict.

I walk 20 min to get to the tram, 10-15 mn of tram to get to the gym, I spend 1h20 on average there (longer on Wednesdays) and do the same thing to get back home, it takes me another 15 mn to cook my meal (four eggs with cheese, ratatouille and rice). Should I get a protein bar to eat right after the gym? Am I effectively throwing my gains out the window?

>>134454

Masks and moisturizers, no touching, no irritation of any kind, steam maybe, try everything with reasons. Don't be a fag and buy the fanciest bottles or get into snake oils.

>>134376

I like to think lotion helps, and I've even tried using my dandruff shampoo on my elbows to slow the spread of this recently developing psoriasis. It's driving me nuts walking anywhere and thinking people are constantly staring at my disgusting elbows. Anyway, they make these special little creams you can ask a dermatologist about. Just call and schedule an appointment for like $50 and tell them you aren't rich otherwise they'll prescribe you the most expensive cancer medicine on the fucking market.

>>134454

Get some 10% benz peroxide. Use a small amount. This will bleach your clothes or bedsheets. I do it at night 2x a week.

Get some retin-a. 1 or 2x a week. Do it at night so you don't get cancer from the sun. Differin is available OTC.

Azelaic acid also helps, can put it on during the day as many times a week as you can tolerate.

Each of these items are fairly potent. I use a concentrated strength and dilute it with water when I rub it in. Cheaper that way, and you have to deal with much less cream/gel whatever bullshit the carrier is .

>>134454

I had shitty facial acne until I realized I was shaving wrong and needed shaving lotion in addition to the foaming soap

I am glad my barber was nice enough to set me aside about that

>>134454

It’s mostly genetic, all you can do is wash with mild soaps a few times a day and get plenty of sun.

>>134282

>not bloomers

Shit tier.

>>134483

Because it's so good even a ghost can get gains with that.

>be me

>start running/jogging

>avg 5k twice a week

should I still do squats and leg work on my lifting days? it hasn't started to affect my performance yet but i don't know if it will hurt my gains

>>134507

Those things don't have a high enough weight for me to even bother working it seriously, but I use them nonetheless. They are neglected, aren't they? Weird.

Anyone ever get mid chest pain after doing military press?

>>134539

They're neglected because they're near the groin which is a faux paw to be aware of or STIMULATE THE MUSCLLLEEE< PUMP EEETT, YEAGGHHH, which results in less crotch muscle.

Do sumo deadlift or just focus on them doing squats.

>>134547

No, but it's a good thing. Do more reps less weight if you have to. Body does shit when you do shit.

Is shampoo bad for you

>>134563

>>134562

I haven’t used whey in a long time. I prefer protein bars since then I not only get my protein but it’s like a desert. Instead of taking whey or a protein bar post workout, you should, better yet - eat a fuckin meal. Something like a Chipotle burrito bowl. Lots of meat, vegetables, beans, guacamole.

And then if you’re still hungry eat the protein bar.

I managed to strain my bicep doing shoulder presses and I plant on taking a week or three off from upper body lifting in order to fully recover. Would it be a good idea to cut in the meantime or would that slow down recovery?

>>134553

I forgot to mention it's a sharp pain, like my inner chest cavity feels really tight

>>134540

Holy shit, that's a pretty good deal. Why is it so cheap compared to other powder, though? Are the ingredients shit?

What's a good calorie tracker app and food calorie estimator?

>>134635

my fitness pal is fine, not the best but for guesstimation its okay

I've recently decided to start training to join the army and things have been going well except I can't do more than 10 push ups before being unable to continue (inb4 soy).

To deal with this I've been doing "half push ups" on my bed frame which is about 1.5ft tall, and after about 20 I can feel it in my biceps and pecs, however I'm wondering if there's any more/better exercises I can do to build up my pectorals.

Also for anyone who's interested; I'm doing 5x20 bicep and hammer curls at 5kg; looking to triple this as time progresses, as many situps as I can (around 60-70+ in one go), 100 squats whenever my legs have recovered from the last session and long walks with a heavy pack.

>>134582

Not a terrible idea, but don't go crazy and make sure to get your protein - not just macros but absolute amounts, like 2 g/kg bodyweight.

>>134696

Do pushups on an incline (a shallow one, like on a step or something) once you exhaust yourself on regular pushups.

>>134696

Grease the groove.

This time last year I couldn't do 1 push up, now I can crank out 20+. I started with knee push ups and worked my way up.

It sounds to me like your limiting factor isn't your chest but your triceps, you're doing bicep isolation work but you need to balance it with some tricep isolation: Try overhead extensions and close grip press.

Everything's going fine except for my bench. Barely increased in half a year and my pecs look like deflated balloons. I'm doing 4x6 bench and 4x10 incline bench currently. Diet and form is pretty good, so what could I try?

>>134754

try doing dumb bell flys. or cable pulls. bench is great for strength but not so much for getting a bigger chest.

>>134759

>why should I even bother

If you have that attitude then don't bother.

I can only bench 145 and struggle squatting 2pl8 as well. But I'm constantly improving my form, doing reps to failure, and overall progressing albeit slowly. Don't let a little bit of stalling get you down. I believe in you, anon.

>>134829

>doing cardio in the first place

No but all seriousness fuck cardio. Do upper body focused circuit training if you must.

>>134830

>No but all seriousness fuck cardio.

t. zyzz

>>134840

Losing weight is 80% about what you put in your mouth. You could theoretically literally stay in bed all day long and still lose weight.

Also an exercise such as kettle bell swings burns 10x as many calories per minute than pretending you're working out while ogling instathots on an elliptical.

>>134833

Traditional cardio is for girls and fags. If you want to increase endurance lift weights for more reps with less rest between sets.

>>134841

>Traditional cardio is for girls and fags.

What's wrong with running, biking, hiking, or rucking? Really I'd like to know what rationalization you have to make for thinking doing supersets of weight lifting in the gym is a replacement for good endurance cardio. Try running 3 miles and see how you fare, faggot.

>>134843

Why would I ever want or need to run 3 miles. I can run 1 mile just fine thats more than enough for any irl situation where running might be necessary.

Hiking/rucking is great and useful but completely diferent from running.

Cycling in and of itself is fine but cyclists and cycling culture needs to be sent to the bottom of the deepest availble bog.

Two problems here.

Every time I exercise I get really terrible headaches, tried taking ibuprofen or excedrin in advance but didn't help. I'm drinking plenty of fluids an hour or two beforehand and warming up with stretches but it seems like no matter what I do, I get what feels like a migraine. Really fucking up my ability to continue sets.

Second is that I can't seem to gain weight. Didn't want to do GOMAD but started drinking ~1/2 gallon of protein shake every day. Did this for nearly a month along with regular diet, exercise, only gained 3 pounds. What the fuck is going on? I'm even trying to snack and shit but nothing seems to work.

>>134850

are you asking about complete fasting or intermittent fasting?

>>134853

whats you're blood pressure like? might be raising it too much during a work out.

3 lbs in a month is pretty good tbh, otherwise you'll just gain fat.

>>134871

i'll try checking my blood pressure before my exercises. if it's too high, what would you recommend I do?

>>134871

Both if possible

>>134178 (OP)

Is there any reason to train both the normal overhead press ("the press") and the Arnold press?

>>134840

Using a rowing machine is the only cardio that comes to mind for me. Pretty good workout, although you have to use your legs a bit so I'd just give it a shot and see if it feels fine enough.

How long should I wait to work out after eating a meal?

>>134939

I usually wait an hour. Otherwise it fucks me up too much. Made the mistake of trying to jog on a full stomach and it killed me.

>>134939

Depends on the meal and the workout. Simple carbs 20-30 min. Complex carbs and meats 1-2 hr, very heavy meals 2-3 hr.

hey /fit/ how can you deal with women having a ceasarian relationship with you?

I still think women can be good it is just propaganda making them act this way.

How do I avoid the pregnant body builder belly? I don't eat particularly large volumes of food and but my stomach muscles are still slightly distended. Is it genetics? Lifting style?

>>135693

Keep estrogen, cortisol, and dietary fat low.

>>135693

Ignore this asshole >>135694 he doesn't know what the fuck he's talking about.

Just lift natty, or at least confine your /fraud/ to test and equivalents in moderate amounts, the way the guys of the golden age did.

The modern BB 'roid gut is from the mix of chemicals they use that both actually enlarge their internal organs and also promote visceral fat. We're talking hgh plus insulin and/or insulin growth factor plus clen tren anavar plus hugely supraphysiological amounts of test etc.

>>134920

Depends on the program. If you're on a 4x/week upper/lower split then it might make sense to alternate. In most cases on a 3x/week full-body it makes the most sense to stick to one barbell compound for each movement pattern and then do isolation if needed.

>>134908

Complete fasting is for fools. Never go beyond the PSMF which is basically "get your daily protein minimum with as few extra kcals as possible" and always allow water, and take a cheap multivitamin with minerals and a couple of fish oil or omega3 capsules to get your EFAs.

Intermittent fasting is good for smaller people. There is pretty much no benefit to the "fasted state" and the fast period isn't magic; everything about diet is CICO and IIFYM. It's just that, if you're a smaller individual, it may be more satisfying and easier to comply with your diet if you have only TWO meals which are big enough to be filling, rather than eating 3-4 small unsatisfying meals throughout the day.

In other words, skip breakfast. AKA "intermittent fasting."

>>135704

I don't even have the money for gear so I guess it's genetics then, Do stomach vacuums work for slimming down the midsection? Arnold pushes for them and everyone knows he was pumping himself full of those hormones.

>>135704

Chronically high cortisol causes fat storage around the gut. Estrogens further bloat the gut by causing edema/water retention. Polyunsaturated fats have an estrogenic effect partly by creating more permeable cellular membranes (which are composed of lipids) causing cells to have less ability to control intracellular water making edema/water retention more likely, and they cause mitochondria to become less efficient when incorporated into the cardiolipin making cells less likely to burn excess fat in a timely manner and slower in general. Dietary fat in general is what is incorporated into all fat stores as general, as carbohydrates require inefficient conversion through lipogenesis. Saturated fats can be seen as having anti-estrogenic effects partly by making cellular membranes less permeable, but they also contribute to fat storage if in excess.

Bodybuilders frequently think they can get away with eating garbage and low carb diets for cutting all while using the wrong hormones. The importance of avoiding polyunsaturated fat cannot be understated. It's to the point that I would only recommend 0-1 eggs per day if you truly want to lose body fat. Only a tiny fraction of omega-3s have questionable utility, and unless your food is made in a laboratory, it would be very surprising to not have enough. Fish oil pills are scams.

>>135709

>Chronically high cortisol causes fat storage around the gut

How do you know that this isn't a behaviorally mediated response to stress i.e. fat fucks stuffing themselves with garbage because someone said something mean near them?

Do my fellow Australians have any suggestions for purchasing free weights?

>>135721

Chronically high cortisol is in fact a stress response as is chronically high estrogen or serotonin, and polyunsaturated fats fairly reliably stimulate cortisol increases. High fat diets in general interfere with glucose metabolism which contributes to the stress hormones such as cortisol and adrenaline which have the function of increasing blood sugar and stimulating gluconeogenesis. This increase in stress hormones can be combatted by eating carbohydrates/sugar, and leads to the seemingly surprising but understandable situation where eating more sugar causes fat loss by lowering stress. It's not surprising when you realize glucose is the main source of fuel and fats are secondary energy sources used for structural components of cells however.

The effective way to lose fat from a high sugar diet is to eat whole sugar sources such as fruits, fruit juices, and low fat milk, which contain vitamins and minerals necessary for the healthy metabolism of sugar, or to enrich food that is already nutritious with sugar when it lacks carbohydrates. Starch-centric diets such as rice and potatoes merely turn the starch into glucose when digested, but East Asians do not generally become fat from rice-centric diets. Everyone becomes fat or unhealthy from dietary fat-centric diets, however. All animals with a high sugar diet (usually fruit or nectar) in the wild are abnormally fast, smart, or long lived for their size, never fat. Humans are no exception and come from a long line of fruit and honey eaters. Candy and deserts are hardly like ancestral diets being either high in fat or devoid of vitamins and minerals, but sugar reliably lowers stress and eating intuitively has its merits.

>>134853

This is a good thing, essentially. The same way nausea can be a sign of working hard enough, and positive hormones (for fitness). You have to see the pain as an acute rise in receptivity, and enjoy the pain while projecting masculinity, game/frame (shit term but testosterone increase improves one's frame and game so listen), virility and physical prowess. It's somewhat sensual.

Your metabolism is up, your hormones are going, you're burning high octane, and it hurts. It's a growing pain. You need to just eat more. Try this for micro nutrients, it might help: Take all the good seasonings in your cupboard and some sort of oil or butter, and put them in hot water (microwave a cup or something). A 21 seasonings blend, curry powder and turmeric is a good combo, with coconut oil or sesame oil. It's like soup. Seasonings are rich in micro-nutrients.

tl;dr Your metabolism is up and you're running hot like a race car. Get the highest grade fuel and fill up the tank every 20 miles.

>>135667

Like what? They betray you? They try to conquer you all the time? Just cut your losses in every interaction. As soon as there's something you don't like, snub 'em. I mean something you can pin down in your soul but you can't explain to them or change their mind on with words. Actions before words. As soon as they start acting up, just turn indifferent and aloof, cut your losses, shift your attention to something different and ignore their existence. Don't let them get in your hair, in your space, cross boundaries (rivers??). Learn how to handle Ceasar I guess, or Brutus. Women are a sunk cost, don't get trapped in the fallacy; cut it out, do your accounting and exercise great prudence. No woman will reward your wasted efforts because they can't (won't).

Women are a secondary, in effect. If you're growing in power, resources, knowledge and wisdom, then women are even a tertiary. They gather around you, not the other way around. Your primary or secondary is to accrete and refine your personal influence, power, authority, mastery… you get the picture.

>>135741

Small shit doesn't need severe snubs, but distinct intra-socialized snubs. At the same time, you take control of the situation and people involved; again, the less severe the issue, the lesser the degree. Don't be afraid to escalate, don't be afraid to conserve your dignity.

>>135739

update: I'm still sore from my first workout even though I had no clue what I was doing. taking a couple days rest. when I get into the rhythm more I'll probably do a monday-wednesday-friday schedule.

>>135727

>Everyone becomes fat or unhealthy from dietary fat-centric diets

You're a literal gay retard. Research the ketogenic diet. Low fat diets have been show to have a significantly higher mortality risk than higher fat ones. The period in which human brains grow the most, and in which food is least likely to be different from evolutionary conditions, is a ketogenic period.

>>135836

You might think this if you focus on epidemiological studies. Your evolutionary conditions are a fairy tale that is detached from simple observations of nature and the actual diets of living hunter gatherers who have yet to change their ways.

>>135838

Babies, nigger.

>>135839

https://www.stopbeingconfusedabouthealth.com/ketogenic-diet-myth-babies-in-ketosis/

https://carbsanity.blogspot.com/2015/06/babies-in-ketosis.html

In short, babies easily enter ketosis because they tend to have high metabolic rates that burn up available glucose long before the next feeding. That a baby easily enters ketosis does not establish that a ketogenic diet meaning a diet which is meant to willfully induce a state of ketosis is health promoting or the correct way to cause optimal brain growth. Furthermore, if it should be found that the nutritional composition of breast milk is one way and it is observed that babies react in a particular way to that diet, it should be first asked if any other nutritional composition of milk is possible and experiments should be done to determine if a better growth and development can be achieved. Observations feed ideas, but experiments and critical thinking allow one to get closer to the heart of matters such as these.

>The changes in carbohydrate composition found indicate that carbohydrate synthesis by the mammary gland is a dynamic process.

http://pediatrics.aappublications.org/content/91/3/637

>>135840

> literally going against what everyone is suggesting

maybe the problem is you, my go to tool for this:

http://scoobysworkshop.com/accurate-calorie-calculator/

but keep in mind, calorie consumption can change drastically depending on what he does through the day

the best course of action is to set a routine and experiment, making adjustments along the way

>>135842

>>135840

these are just estimates and shouldn't be used for more than about a week without adjusting the kcal target that they generate

weigh daily and keep track of a moving average over 3-5 days and compare it to the same from a week ago to gauge progress

adjust the kcal target +/-10% each week if your results are out of the range of what you want

>>135838

>muh living hunter gatherers

those niggers and abos are different species than us

fuck, even the med diet doesn't work for nw euros, different subspecies, some people evolved to drink milk as adults and some people have been eating gluten for 10k years

whites drink wine and beer, ever wonder why the ant people chinks flush with alcohol and the injuns are all alkies? because they're different species

>>135836

keto is great for epileptics and alzheimers patients

otherwise it's just a fucking meme

it's a way to meet CICO and IIFYM goals and is dependent upon the discipline of the eater

someone using it as an excuse to eat nothing but bacon and beef jerky is gonna gain weight regardless of ketosis because CICO

>>135739

>>135827

it's a good beginner program so best of luck with your gainz

>>135711

>i used to be skinny, now i'm somewhat athletic looking skinny

>seven months

that's actually reasonable for someone not using drugs. people have skewed expectations due to fakenatty /fraud/ and body dysmorphia

how is your strength level? work capacity?

>>135706

they're worth a try, basically training you to keep your gut sucked in

newfag here

I started a diet to not be fat, eating under what was calculated as my maintain weight calorie count

its been 20 days and I feel like I have made no or very little progress, im not expecting overnight changes but I am worried I am doing something wrong

>>135859

How often and at what time of the day do you weigh yourself? Body weight fluctuates often during the day, so the most accurate time to weigh-in is in the morning after you piss. How much of a caloric-deficit are you eating? Unless you're doing a really big cut, you probably haven't been going at it long enough to notice serious change. Remember your body burns fat from the entire body, not just one place at a time. So if you think you should have lost 3 pounds, and it doesn't look like your gut is 3 pounds of fat slimmer, that's why. It's coming from your legs, arms, and back too.

>>135862

>weigh yourself

uhhhh

>how much deficit

I calculated it using a tool I found online and told be 20% deficit would be about 1900 cal so I have just been trying to aim below that every day and make sure to only eat when I am hungry

is there anywhere it takes from more then others and maybe I can measure that?

I have big hips and it makes me look like a woman. What do?

>>135867

become a trap

>>135860

I'd advise against it. I've been on a similar york one. It was too narrow. I'm 110kg and the base would wobble when unracking the bar. If you're handy with wood tools. The BuffDudes did a guide how to build a power rack. I would do that instead.

>>135855

>how is your strength level? work capacity?

Pretty good.

I guess i wasn't expecting gaing weight would be that difficult.

>>135869

It has a 4 foot width which seems to be pretty average, that really wasn't a concern i have. I just don't want to get my head or neck crushed if the bench angle adjusting bar were to bend in half or a weld to pop. I am pretty good with woodwork but i want a bench not a power rack. I'm just trying to get into this thing right now.

>>135859

these are just estimates and shouldn't be used for more than about a week without adjusting the kcal target that they generate

weigh daily and keep track of a moving average over 3-5 days and compare it to the same from a week ago to gauge progress

adjust the kcal target +/-10% each week if your results are out of the range of what you want

>>135860

these are shit

you want an Olympic bar (2'' ends that spin) and plates, with that at a minimum and some imagination you can do anything

best minimum is also a power rack and a utility bench, with those and the bar and plates in a 10x10 room you can do EVERYTHING you need to do, it'll be under a grand U$ new, harder to find used because the people that buy good equipment use it, and the people that buy cheap useless shit are the ones selling on craigslist

get or pirate a copy of Starting Strength (check volafile dot org /r/fit) and look in the back appendix for the type of equipment at a minimum

>>135867

diet to leanness and lift for strength

that's all any of us can do without /fraud/

>>135871

a normal healthy natty guy in his 20s-30s might be lucky to put on 20lbs of good solid muscle in a full year of serious bust-ass training, and would be happy to put on 40lbs of it in a lifetime of training

if you are seeing a visible difference in about half a year, you're on the right track

>>135867

Post pics. For science.

>>135855

>it's a good beginner program so best of luck with your gainz

thanks man, I will be hitting the gym again probably this weekend. have a good night mate

>>135860

Those cheap benches are hot garbage. Best case scenario you'll waste a bunch of money on trash worst case you will seriously injure yourself.

>I'm 380

Nigger you don't even need a bench right now just do pushups. If you can't do real pushups do knee pusups if you can't even do those then do incline or even wall pushups.

>>135890

>with those and the bar and plates in a 10x10 room

Hell I don't even have a 10x10 room. I rent a 9x11 bedroom and only have enough space to barely fit that bench if I were to get it.

I also can't afford much more than I would have spent on this bench let alone $1000.

I'll check out the book.

>>135893

I wanted to lift to lose weight. Fuck running I can already feel my knees and ankles having the occasional pain fit from daily walking and bike riding. I'd destroy them if I did anything more. I guess I'll start with wall push-ups then and see if I can buy just the guys dumbbells.

Is it okay if we have a fit girls thread once in a while

>>135898

Until you lose a fair amount of weight, you aught to just do calisthenics because the bench is useless for you. Knee pushups, bodyweight squats, lunges, good mornings (if your fat isn't in the way). The barbell can still be useful for rows, curls overhead press (do Z-presses so that you don't have to worry about the bench). You're right in that cardio would wreck your joints at your weight. You should really be focusing on your diet. Aim for 1000 calories below maintenance every day. Don't do bullshit cheat meals/days. If you really feel like you're suffering from your cut, spend a week or two at maintenance once every few months.

Good luck, fatty. In two to three years you could be in half-decent shape if you eat enough protein and start doing real workouts once you're sub-300.

>>136001

Sure.

>>136001

Where is your torso hair? Are you really Irish?

>>136001

I dunno man looks like you've gotten bigger.

>>135867

Work harder, become a raging barbarian berserker.

>>134454

Wash your face each morning and before going to bed (and after workout). If your skin is too dry, use some kind of lotion, but wash it with water after a hour or so. I got antibiotics (tetralysal) for my acne. I also heard that spearmint tea can help. I started recently drinking peppermint tea for my digestion problems (I am also working on fixing my diet). Actually I have a question regarding spearmint and peppermint.

Does spearmint (or peppermint) reduce testosterone levels?

What did Sam Hyde wear in the Guy Heaven Gym sketch?

>>136139

The asymmetry is genetic.

>>136185

Idk man, i remember them being symmetrical when i was a kid, but thats not the point

>>136208

Yeah.

>>136143

That's what I've read.

>>136208

That noodle. What does he expect to achieve ?

>>136208

are you training to be a gymnast? then yes

>>136227

oh fuq, better start eating more onions

>>136143

>Does spearmint (or peppermint) reduce testosterone levels?

Mints are mild phytoestrogens. So don't eat a ton of them, but I don't think you need to worry about the effect that a little swallowed toothpaste or mint flavor in things is going to have on your test, it's basically nothing. The main estrogen things you need to worry about are:

>flax (#1 phytoestrogen)

>soy (#2 phytoestrogen, all others are much less)

>things that aren't food, XENOestrogens, such as plastics, fragrances, toxins like BPA, etc.

i started getting /fit/ under the period of 3 or 4 weeks training everyday and i noticed i been sweating a lot all the times is this normal?

I'm looking to start a program like Starting Strength or something similar. I do kickboxing classes M/W/F. Should I make my lift days the same as my class days or should I do T/Th/Sat?

>>136296

People sweat, some more and some less.

What thread mentioned a football weight lifting program that 5/3/1 Jim Wendler (?) stole from and actually pussified?

Apparently squatting 450 in high school is normal and children train harder than grown men.

>>136296

Could be flushing toxins. Take cold showers and drink your spicy herb soup tea.

>>136298

Separate them. Make sure you do accessories on SS, and not the barebones lobotomized version. Switch to a football lifting program after 2 - 4 months. Most football lifting programs apparently go by the principle of "no pussies allowed" and will try and kill you to make you the strongest fucker around. SS is your intro program, but will not really prepare you for the training that high school adolescents go through… so, take that as you will.

>>136420

no way to tell, no good ratios exist. generally use the maximum weight you can with good form for the sets and reps, and use straps if your grip is the limit.

>>136340

>Make sure you do accessories on SS, and not the barebones lobotomized version. Switch to a football lifting program after 2 - 4 months.

the version with accessories IS Starting Strength. the barebones shit is just some stupid internet meme. and BTW SS IS a football lifting program. others include epley style programs like "Husker Power" and BFS is also very good. the main difference isn't really the lifting portion but how they integrate the conditioning drills into the workout.

>>136298

if kickboxing is your primary goal, then do the lifting program by the book, except do only 2 days a week. same workouts but less frequency. find two days that interfere the least with your kickboxing and are at least two days apart from each other, and lift on them. one or both of them can be the same day as the kickboxing but do if after the kickboxing so the skills are practiced fresh. you should always have at least 2 days off training each week, save the six-day shit for professionals.

otoh if strength is your primary goal, then reverse that advice, and only kickbox 2x/week.

>>136139

>gamed this chick and got her home

>she's on her knees in front of me with my pants down

>i take off my shirt, showing her my asymmetrical abdominals

>she takes my dick out of her mouth, crying and sobbing

>"i can't believe i almost blew a dude with ugly abs!" she yells as she slams the door and leaves

dude you gotta fix that shit or else

>>136532

Yes. Add vitamin D and A.

What do I do if my arms keep feeling numb while doing certain exercises? I started SL5x5 after 18+ years of barely any exercise(unless walking around everywhere is exercise), and I probably must have fucked something up because on my fourth session I started feeling numb in my arms while doing overhead presses. So I figured I'd stop, do some daily calisthenics just to build some muscle before moving on to weightlifting, and again after my 7th or so session my arms feel numb while doing pushups.

Advice for someone looking to buy his own deadlift equipment?

Lateral delt raises hurt my shoulder.

What should I do?

>>136647

Do lateral delt raises. But with less weight.

>>136645

Be prepared to drop several hunned.

>>136532

>>136534

memes aside provided you have a healthy diet and no physiological problems anything you take to boost test will yield marginal results. Not telling you not to do it just don't expect superpowers.

>>136649

>But with less weight.

Ye, you're right.

Even Rich Pianola uses/used 15lbs dumbbells, and I yesterday I was using 10Kg.

I should definitely try lighter weights and do more reps.

>>136644

Kind of normal. Just take a few days off the shoulders and start doing grip stuff instead. After a week do push ups etc like you do. Grip will keep the pathway stimulated without risking it.

Whats the cheapest way to start a home gym?

>>134282

>>Should I military

You could join the ROTC program. Get your college paid for. Commit 4-6 years to the military. You'll reach O-3 before you get out and it looks good on a resume for most jobs that are going to pay you anything it shows that you are capable of being trained

I didn't go ROTC route but I ended up becoming an officer going a different route OCS I could've saved myself a lot of money going ROTC route.

If you want to go enlisted though, make sure to ask about sign on bonuses. Depending on your interests and ASVAB score you can score a large sign on bonus in an MOS that won't leave you homeless when you decide to get out like Geospatial Engineering, or any of the new electronic warfare and cyber security jobs

tl;dr: If it's something you're already considering, join up and reap the benefits. They are myriad.

>>137086

Buy piecemeal. Rogue Fitness has annual clearance sales. Look for something like that. Or keep your eyes out for local gyms in your area that are upgrading equipment or going out of business.

Same with local sporting supplies stores for going out of business. I expect Dick's will be going under soon since theyre new stance on guns got implemented

So while I've been working out for some years now, I've just recently started to get into /fit/. I wanted to ask about a meme guy called Scooby, is he any good? Has anyone tried his workouts? I'm particularly curious about his advanced home workout.

>>137169

I prefer to stare into a mirror to accept that bright burning sun of truth instead of shying away from it. You can put a number to it, but in the end, are you the result you were aiming for?

Does anyone have an Athlean Xero torrent? I really dont wanna spend $80 on it.

>>137173

I'm going to keep losing weight until my abs emerge from the gelatinous firmament of my torso and are baptized by the light of the day. That said, I'd like to supplement my scale readings with a more targeted form of measurement. Now that I think about it, I could just measure my waistline.

>>137088

What's up with your flag?

Anyone got any tips for doing standing pikes? I've been doing the starting stretches set after every workout for the past week now and of all the stretches the one I don't see any improvement in is standing pikes. I simply can't do it, and strangely enough the pain and discomfort is not coming from my back but rather my calves. I realize that thinking results will happen in an instant is silly but I get the feeling I'll injure myself somehow or that I should be doing something else first before standing pikes.

>>136673

Seems I was doing the wrong type of stretches sometimes even forgetting to do them before my workouts and that's why my hands were getting numb. Two weeks now and no signs of numbness. The grip exercises are pretty satisfying too. Thank you anon.

>>137233

Sometimes when I connect my VPN to USA it shows up as Seychelles flag for some reason, probably the same with him

>Be me

>18yo kissless virgin

>5'4" manlet linux nerd neckbeard

>slowly transforming into a skinnyfat

>depression, stress and anxiety problems

>always rejected by girls

>always bullied by boys

>want to revert it

>build a fit body

>get some abs and chest

>grow taller

>the plan is

>eat a lot (not sure how much yet)

>only broccoli, meat, eggs, onion, potato and cheese

>drink only milk (2L) and fruit juice (and water of course)

>workout everyday 20-30min

any advice? or at least give me some ideas to kill myself

>>137242

>Do underage girls really like ottermodes?

HELLO ITS THE FBI

>>137279

>Is there any not-leg-costing way of not going in a calorie deficit while limiting carb intake?

not entirely what you're even asking here

>You're a disgrace. I would gladly help Stallman beat the shit out of loser pajeets like you.

niggah wut? oh right, you're just retarded

>>137277

>eat a lot (not sure how much yet)

>only broccoli, meat, eggs, onion, potato and cheese

>drink only milk (2L) and fruit juice (and water of course)

niggah with that nutrition you might as well save yourself the hassle and just kys

>>137279

>Is there any not-leg-costing way of not going in a calorie deficit while limiting carb intake?

Seconding >>137280

It's called eating.

>>137280

thx, going to kill myself re-think my diet right now

>>137279

>Is there any not-leg-costing way of not going in a calorie deficit while limiting carb intake?

Eat more fat. Really though if you're not cutting why even be autistic about limiting carbs? Carbs are not the devil you just need the right ones at the right time.

>>137277

Reseaech quantum suicide so you dont want to die

>>135741

Took your advice, threw every seasoning that smelled decent into a pot with 12 oz of butter. Calling it "gamer sauce" and hoping it solidifies into an ingot so I can use it more effectively while cooking.

I'm guessing I should go overboard with the oil whenever possible.

>>137488

Do pushups anon. Wide, diamond, and regular pushups do like 3 sets of 20 each so 180 total pushups. Do this and you will see your bench go up I was able to bench press 225 at 14 years old because I had trained push ups for a long time before.

>>137490

Why's your skin so leathery?

how do I strengthen my penas to be better at the forces penetration long while?

I tried tying small weights to my penas and flexing for many reps.

any tips?

>>137501

Kegels if you are talking stamina and jelqing if you are retarded.

I've noticed that I do a lot better when I don't eat when I first wake up. Like if I wait an hour or so after I wake up and if I have a small breakfast, I'll be fine. Is this normal? I think its a sign that I'm overeating at dinner and the food is getting stored as fat instead of being used when sleep. Will a week-long fast followed by a slow readjustment of eating times help? I really, really hate eating breakfast.

Tangentially related, how bad is rice? Want to do cheap yet healthy foods and I want to know if rice is nutritious enough like russet potatoes.

>>137519

ps: I love badminton and it was hella fun don't judge me >:c

>>137498

>Why's your skin so leathery?

That's probably the stretch marks from a lifetime of obesity beforehand.

is dead lifting really bad for you? Ive been hearing that it is and i don't want to fuck up my back.

>>137552

Whoever told you it's bad is right and you should never ever deadlift. Only wannabes do deadlifts, none of the real strong or aesthetic guys do that shit. If you for some reason want to do it make sure to round your back as much as possible during the lift, as this is the only safe way to perform the exercise.

>>137553

so just don't fuck up your form, gotcha

>>137554

Exactly, focus on form. Keep a full rounding of the back as much as you can for the entire lift.

>>137555

thanks pal

>>137286

This is too much. You're killing me. I remember worrying about this shit even in high school.

>>137471

Meditate for 1 hour every day and you'll be fine. You'll feel good and light, your mind will be young and spry, and your body will recover.

>>137488

Do that push up thing and rear delt work too. Do back raises… like front raises but you lean forward or lay face down on a bench in incline and swing your arms back with, say , 15 lb dumbbells. Go for 3 x 60 reps. Use 5 lbs if you have to. Do rear delt flies as well. These will build your stabilizers. I guess do neck work too… it's nice, strengthens the weak link in the nervous system between brain and body, and you won't feel like you'll die if it drops on your neck.

>>137249

I feel the same about grip, and you're welcome. Bought a gripper and it's great. Almost closed. My grip seemed to really improve after doing lever shit with a 18 lb metal bar. 5'5 and gripping the far end (its mass is 8 in off center) with hand edge to edge; hurts like a bitch when trying to lift it to parallel and up. Like literally the day after my hands felt stronger, when I've been doing grip shit for nearly 2 months now. I did the math and I think it's the equivalent of pushing down and pulling up 150 lbs each hand. Fuck. I feel dumb wasting my time on other shit.

MY AUTISM WAS RIGHT ALL ALONG. AUTISM = ANDROGENIC WISDOM FUCC;;;;;;; WIELDING A GIANT SWORD IS THE GREATEST GAAAAAIIIIINNSSSSSSS

>>137321

Faggot is an insult for a reason. I'll give you another though…. R O T

>>137490

Skinniest guy I've seen on /fit/. I'll reapply what I've already said above, "WIELD GIANT SWORD". Take a long lever, such as a heavy stick, sledgehammer, or metal bar, and try lifting it hands edge to edge, farthest from the center of mass. You will grow strong doing different holds and lifts with it. The end behind or in front of you, beside you, all of it. Just set the timer then try to do difficult shit the entire time. Get the time up to 60 minutes after 3 months, reduce rest time and increase speed and difficulty of movement patterns. Don't hit shit with it until after 2 months; the vibrations are too much strain, just lifting it is difficult as is, keep the strikes to a minimum. When you can make an 8 lb sledgehammer look like bamboo, you will be solid fucking oak, thick and hard. No joke.

O A K

>>137492

Not overboard. I put a spoon of coconut oil and/or vinegar/brine from a banana pepper jar or something similar into mine. Oil is heavy and dense, so it depends on how active you are. If you work the mines all day (heh), then yeah go heavy on the oil. It'll slow you down otherwise.

>>137519

post legs, only way 2 kno

>>137555

WRONG! Sad, just sad. It's the exact opposite, YOU MORON. Arch your back and stick your stomach out as far as possible, like you're cradling a baby on your back, and just leeeeaaaaan back, like you're a pitcher pouring lemonade from your lumbar. If you aren't leaning backwards at least 45 degrees at the top, you fail the lift. Also, double underhand grip. Masters go back a full 90 degrees at the top, from parallel to parallel. Legendary…

>>134178 (OP)

How do you deal with a lack of erections at the ripe age of 26?

I do get the occasional morning wood, and sometimes I even manage to get one in a sexual situation, but I can't reliably expect to get one whenever I need one.

Doing no-fap with occasional stumblings, and I watch no porn. This made me more horny, but still no erection.

My psychologist told me to just embrace a life without erection and be okay with it, because as long as I care about it I will never get an erection.

>>137581

>Psychologist

Unless she's the kind that'll give you hands-on therapy to cure your lack of stiffies, you're wasting your time.

>>137582

It's a guy.

>>137584

You're wasting your time.

>>137586

You're also wasting my time.

I'm aware that lifting heavy every day is unhealthy, but is it okay to lift daily if you're only lifting 50-60% of your working weight?

>>137277

Make concrete weights.

I'm broke as shit and need a good way to cut any suggestions?

>>137708

Have you tried eating less?

>>137708

potato hack

>>137719

with fat free milk

How do you deal with tennis elbow, /fit/? I have had a bad case of lateral epicondylitis for the last two weeks. For example, pushing my extended arm down against my desk is quite painful.

It occurred after several weeks of bodyweight exercising at home (pls no bully), I may not have a proper pull-up form (or may have pushed my weak computer guy arms a little too far).

Has anyone seen the ads for kinobody? Has anyone tried it?

What about sweet tasting chemicals that are not sugar? Stevia and licorice root are the primary two that come in mind. Is small amounts of honey still okay? I'm trying to configure how to properly make a few treats that aren't overbearing on sugar poisoning.

>>137957

Your stress hormones are high.

>>137957

I was also diagnosed with a hydrocele a week ago. Not sure if that has something to do with it.

>>137957

Testosterone makes body odor worse.

>>134281

>throwing weight up

whew

I do some training on my Stationary bicycle and my right knee feels unpleasant. Its nothing really bad but it does feel unpleasant and annoying. Should I use some cream or its nothing serious?

Is it really so that during Atkins you can eat as much as you want and still lose weight? I've downed a lot of cheese, meats and yoghurt today. It seems insane.

>>138053

Stop exercise for a while until pain either goes away or remains at which point see doc (implying you can get past the lines of people stabbed with spoons and forks)

>>138072

It's one way of eating an extremely low fat diet so as to reliably lose body fat. Basically just eat nothing but potatoes for a while. No butter. No oil. They call it a hack because it can't be done long term. I would modify the "hack" to say you could also eat any low fat fruits, greens, or fat-free dairy and get the same results. You don't want to eat potatoes by themselves unless desperate. You'll become malnourished. The reason people focus on the potatoes is because most people don't know how to navigate food choices to pick low fat ones and potatoes make it really simple (as long as you don't add butter or oil).

>>138075

I don't highly recommend it btw. I just sometimes bring it up as an alternative to fasting or keto. Potatoes should be fairly cheap if broke though. However, I do always recommend cutting out fat to lose fat, and I also recommend increasing the ratio of saturated to unsaturated fat in the fat that you do eat.

>>138078

Sounds about right.

>>138088

5kg to 7kg is nothing. Might as well juggle and throw them; you'd get the most gains out of them that way.

Do what's in this pdf >>136032

>>138088

Thank you anon, reading about you makes me feel a lot better.

>t. manlet

If you have the space and the budget, you should definitely try to get a power-rack. It allows you to do not only pull-ups, but a plethora of exercises.

If your resources are limited, you could even consider building one yourself with wood, using 4x4s.

What do you ninjas think about the Fast 5 diet? TL;DR you eat all your meals in 5 hours and fast for the rest of the day

>>138140

Lol. I wonder what marketing genius said, "We'll take regular 20/4 fasting, and add an extra hour of feeding so we can give it the catchy name of 'Fast 5'. Fuck yeah. I'm going on break."

Intermittent fasting is great. I'm going from OMAD to one meal every other day. I fast for 46.5 hours and then have an hour and a half to eat. I've also decided to go keto. It should make the fasting even easier, not that it's particularly hard. The 'fasting is a muscle meme is true.' I started out doing 16/8 fasting, then after three or four weeks I switched to 20/4 without a problem. Then after another month I switched to 23/1. I did that for about three months. Now I'm doing one meal every other day. I've decided I'm also going full keto. I might as well. If this goes well, I may try to bump it up big time to 5 days fasting, two days feeding.

>>138166

While you may very well be right that its a marketing gimmick adding that extra hour does make it easier to stick to american eating norms with a lunch at ~12-1 and dinner at ~5-7. Personally I do 6/18 because I have a gf so we usually have dinner together. If I were single I'd likely just have one humongous post workout meal and call it a day.

So if i lift a certain amount of weight say 20 pounds how long will it take for me to be able to 20lbs easily?

>>138222

depends on diet & excercise

>>138232

Yes. I got back to where I was in no time after a few years hiatus. Then again I never cut, just stopped training.

Have an $25 eBay gift card, thinking I might buy some creatine (monohydrate). Is there anything wrong with the cheapest shit I can buy or is it worth paying extra for certain brands?

>>138909

Yes, do short sprints (40-100 meters) with plenty of rest between each set. As long as you don't make it about endurance, you can gain muscle and strength.

>>138910

Wont my hart explode? maybe i should do cardio first?

>>138915

No, there's no point in anaerobic exercise if you do sprints. Your heart won't explode, because you aren't stupid enough to push yourself that hard. You'll only run as hard as your body can safely handle like a normal person. It doesn't matter if you can't handle the intensity of an Olympic sprinter to begin with. As long as you start with what you can do, you can improve.

Fucking tore off a dime-sized chunk of skin off my left hand deadlifting. No matter what I seem to do, my hands always hurt. I've been doing this for nearly six months and the pain's never gone away, despite callouses building up. What should I do? It seems like no matter what new grip I try, something's getting pinched like mad somewhere.

I've got long fucking fingers for my palm size. Is that what's causing these problems?

>>139011

Holy fuck, you already look like Gregg Valentino.

Fresh QTDDTOT here:

>>139020

>>136653

saying "side laterals" is like saying "front anteriors" or "rear posteriors" the fucking names people come up with.

Does exist a way to make my skin whiter? I want more privileges. Also is there a better place to make this question?

>>141652

This is the old QTDDTOT which is anchored. Nobody will normally see your posts here as this thread cannot be bumped.

The new one is located here:

>>139020