hummmmm. i am having flashbacks to reading this book in french with another window open translating it.... I'll try to find that version if not the english
bro you are missing out. I charge shitskins easy 30% more. They are usually too lazy to get other bids and i'm good at what i do. I slap $500 for a yard with dog shit in it. I slap $5,000 on a roof if i see that all lives matter or in this home shit.
I figure my glycogen stores are at the lowest after I wake up and I want my body burning fat when I run. Plus I get less motivated if I eat prior. I have no idea how guys eat before working out, makes me sick.
I've seen 0.5 Grams to 1 Gram per LBS of body weight should be your protein goal.
However, the more protein and fiber in your diet the greater your base metabolic rate will be. More protein will make you feel more full and less hungry and keep you level with energy.
I weigh ~200 LBS so i try to get ~200-250 Grams per day.
There is around 110 Grams of protein per Pound of Beef.
I eat ~2 pound of steak per day (110G protein), 1 serving of Skyr (20G protein)and supplement the rest with eggs and protein shakes.
The water is to flush out the system of excess salts and toxins and to insure proper hydration to avoid joint injury. Its a lot at first. However after a few months your body won't hold onto water nearly as much as you'll be pissing every hour or so.
I prefer running on a treadmill due to control and ease on joints. Its not the same as running on a track but it's what works best for me. I owned a Nordic Track for years that i really enjoyed. For me my biggest challenge is the asthma, so having music and being able to zone out is the only way i can manage it. Whenever i'm off running its always a massive task to pick it up again but i'm still amazed at how much progress can be made in a few months as long as you push yourself as hard as you can each time.
Now i just go to the gym. I do miss my home gym tho. However having a sauna that i don't have to maintain is really nice. I try to go 3 days a week, i train BJJ 3 days a week on top of that.
all the new nordic tracks have screens, mine didn't I spent around $1,200 for it.
I've posted a comment on ligament recovery, and posted a regiment to get to a 6 min mile. I'm still working on the 6 min. I could hit it in my twenties but now I'm at a 8 min mile and it takes a lot out of me, If i really pushed i could probably hit 7:30
Try doing pushups against the wall. Start standing real close and gradually move your feet away. After a few months your shoulders should be conditioning themselves so you can move to a counter top, eventually to your knees and finally a pushup.
For ligament injuries make sure you are getting a mens multi, you can look into test injections or BCP-157 at the injury site. I train BJJ and suffer from years of submission injuries, recently did BCP-157 in my shoulders and now im at 10 pull ups / 1 muscle up again.
If you can afford it get on HGH and Test. Test should be under $150 a month, HGH $400 monthly. BCP-157 under $100 a month.
Hot and cold water treatment on the injured site helps a load too. Stretches and small joint strength exercises with a 5 pound bell.
Phase 0:
Yoga 30 min Daily (focusing on hip health)
Walking slow pace 30 min daily (focusing on stride health)
Eating 200-300 Grams of protein daily
Drinking 1 gallon of water daily
Calisthenics in shower daily (toe touches, high knees, arm raises, knee conditioning)
Phase 1:
Walking 30 min at 3MPH at a 3.0 incline Daily to start for 2 weeks.
Working up to a 5 min 5MPH jog at 0.5 incline for 1 week
Increase to 8 min 5MPH for 1 week
Increase to 10 min 5MPH for 1 week
Increase to 12 Min 5MPH for 1 week
After this 6 week routine your cardio and muscles now have a good foundation for the next phase.
Phase 2:
10 Min at 5.5 MPH 1 week
12 Min at 5.5 MPH 1 week
8 Min at 6.0 MPH 1 week
10 Min at 6.0 MPH 1 week
12 Min at 6.0 MPH 1 week
9.14 Min at 6.5MPH 1 week (9 min mile benchmark)
You are now at a 9 Min mile. Its been 3 months and the body is starting to get in shape. The pace should be night and day difference in ease compared to week 3-6
Phase 3:
12 Min 6.5MPH 1 week
8 Min 7.0MPH 1 week
10 Min 7.0MPH 1 week
12 Min 7.0MPH 1 week
8 Min 7.5MPH 1 week (8 min mile benchmark)
10 Min 7.5MPH 1 week
You are now at a 8 min mile. its been 4.5 months and you should be visibly in better shape. Phase 4 is a wall that needs to be broken to build the required cardio. You should be able to jog 20 min at 5.5MPH for one of the days per week at this point.
Phase 4:
12 min 7.5 MPH 1 week
12 Min 7.6 MPH 1 week
12 Min 7.7 MPH 1 week
12 Min 7.8 MPH 1 week
12 min 7.9 MPH 1 week
12 min 8.0 MPH 1 week (this is now at a 7:30 min mile pace, nearing 2 miles ran)
Phase 5:
12 min 8.0 MPH 1 week
10 Min 8.2 MPH 1 week
10 Min 8.4 MPH 1 week
10 Min 8.6 MPH 1 week
10 Min 8.8 MPH 1 week
10 Min 9.0 MPH 1 week (6:40 Min Mile benchmark)
Phase 6:
8 Min 9.1 MPH 1 week
8 Min 9.1 MPH 1 week
8 Min 9.3 MPH 1 week
8 min 9.3 MPH 1 week
8 min 9.5 MPH 1 week
8 Min 9.5 MPH 1 week (6:19 min mile benchmark)
Phase 7:
7 min 9.7 MPH 1 week
7 min 9.7 MPH 1 week
7 Min 9.8 MPH 1 week
7 Min 9.8 MPH 1 week
6 Min 9.9 MPH 1 week
6 Min 10MPH ( You are now at a 6 min mile)
I personally had to work up to 40 Min jog from 5.5 MPH to 6.5 MPH gradually increasing the amount of time I stayed in movement, at 20/25/30/35 minute jogs i would try to last 1/3/5 minutes at an 8.8 (heil hitler) run. The longer times with a "sprint" at the end really helped to push past my limits. My fastest 5k is around 21 minutes although that was in my twenties.
Ifuckdolphinseverday 0 points 1.7 years ago
yeah so i tried to find this book years ago. Better freshen up on your french.
here you go
Thorn Victor - Le canular de l'Holocauste dévoilé.pdf
https://files.catbox.moe/er0qsz.pdf
/v/AskVoat viewpost?postid=6518a350a0196
Ifuckdolphinseverday 0 points 1.7 years ago
Yeah i had to screen shot the cover and use tineye on yandex to reverse find the french copy. Working on it
/v/AskVoat viewpost?postid=6518a350a0196
Ifuckdolphinseverday 0 points 1.7 years ago
hummmmm. i am having flashbacks to reading this book in french with another window open translating it.... I'll try to find that version if not the english
/v/AskVoat viewpost?postid=6518a350a0196
Ifuckdolphinseverday 0 points 1.7 years ago
Funny... i started looking for it as you posted this.
i zoned out and shitposted instead. here let me find it
/v/AskVoat viewpost?postid=6518a350a0196
Ifuckdolphinseverday 2 points 1.7 years ago
LMAO
/v/America viewpost?postid=6518c2d2d2b6e
Ifuckdolphinseverday 1 point 1.7 years ago
God speed sailor
/v/HDLunited viewpost?postid=6516396177ce6
Ifuckdolphinseverday 7 points 1.7 years ago
bro you are missing out. I charge shitskins easy 30% more. They are usually too lazy to get other bids and i'm good at what i do. I slap $500 for a yard with dog shit in it. I slap $5,000 on a roof if i see that all lives matter or in this home shit.
Had a faggot pay me 3k for 350 work of soffit.
/v/whatever viewpost?postid=651772a21aa7f
Ifuckdolphinseverday 2 points 1.7 years ago
He goes by BDR, best damn roofer has a youtube channel. Its in character but still fun
/v/whatever viewpost?postid=651772a21aa7f
Ifuckdolphinseverday 4 points 1.7 years ago
As was said the other day the only word for it is demonic
/v/killallpedophiles viewpost?postid=65174cba9237f
Ifuckdolphinseverday 2 points 1.7 years ago
Throw a spear through their chest. Its what Brigham Young would do.
/v/clusterBbitches viewpost?postid=651605d321a45
Ifuckdolphinseverday 0 points 1.7 years ago
This picture for some reason put it in new perspective. A new level of hate if you will.
/v/Faggots viewpost?postid=65156c6d2db7e
Ifuckdolphinseverday 0 points 1.7 years ago
I figure my glycogen stores are at the lowest after I wake up and I want my body burning fat when I run. Plus I get less motivated if I eat prior. I have no idea how guys eat before working out, makes me sick.
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 0 points 1.7 years ago
i struggle to hit 1 gallon daily lol, you must be pissing every 30 min!
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 0 points 1.7 years ago
Agreed, maintenance protein should be .5G to 1.0G per body pound.
However for building muscle or bulking I've seen 1.0G to 1.5 G per body pound.
I weigh ~200 lbs. 8 min mile, 10 pullups, 40 pushups, 250lbs bench press. Visible abs. I consume around 200-250 Grams of protein daily.
Depending on height 250-300 isn't being a fat ass. But yes, for most dudes that weight is too much. I'm on a 5' 11" frame.
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 0 points 1.7 years ago*
I've seen 0.5 Grams to 1 Gram per LBS of body weight should be your protein goal.
However, the more protein and fiber in your diet the greater your base metabolic rate will be. More protein will make you feel more full and less hungry and keep you level with energy.
I weigh ~200 LBS so i try to get ~200-250 Grams per day.
There is around 110 Grams of protein per Pound of Beef.
I eat ~2 pound of steak per day (110G protein), 1 serving of Skyr (20G protein)and supplement the rest with eggs and protein shakes.
The water is to flush out the system of excess salts and toxins and to insure proper hydration to avoid joint injury. Its a lot at first. However after a few months your body won't hold onto water nearly as much as you'll be pissing every hour or so.
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 0 points 1.7 years ago
I'm going to give ten for Hitler right now. (already did calisthenics and hit the gym)
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 2 points 1.7 years ago
Wisdom and a trigger finger is all you need.
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 1 point 1.7 years ago
WHITE POWER!
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 0 points 1.7 years ago
I prefer running on a treadmill due to control and ease on joints. Its not the same as running on a track but it's what works best for me. I owned a Nordic Track for years that i really enjoyed. For me my biggest challenge is the asthma, so having music and being able to zone out is the only way i can manage it. Whenever i'm off running its always a massive task to pick it up again but i'm still amazed at how much progress can be made in a few months as long as you push yourself as hard as you can each time.
Now i just go to the gym. I do miss my home gym tho. However having a sauna that i don't have to maintain is really nice. I try to go 3 days a week, i train BJJ 3 days a week on top of that.
all the new nordic tracks have screens, mine didn't I spent around $1,200 for it.
My gym is around $30 per month.
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 1 point 1.7 years ago
Nice work!
I've posted a comment on ligament recovery, and posted a regiment to get to a 6 min mile. I'm still working on the 6 min. I could hit it in my twenties but now I'm at a 8 min mile and it takes a lot out of me, If i really pushed i could probably hit 7:30
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 1 point 1.7 years ago
Try doing pushups against the wall. Start standing real close and gradually move your feet away. After a few months your shoulders should be conditioning themselves so you can move to a counter top, eventually to your knees and finally a pushup.
For ligament injuries make sure you are getting a mens multi, you can look into test injections or BCP-157 at the injury site. I train BJJ and suffer from years of submission injuries, recently did BCP-157 in my shoulders and now im at 10 pull ups / 1 muscle up again.
If you can afford it get on HGH and Test. Test should be under $150 a month, HGH $400 monthly. BCP-157 under $100 a month.
Hot and cold water treatment on the injured site helps a load too. Stretches and small joint strength exercises with a 5 pound bell.
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 4 points 1.7 years ago
kill all jews
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 0 points 1.7 years ago
I suppose when you are as stupid as yourself you'd run into those issues.
Try eating 4-6 meals a day and drink water gradually. I personally run on an empty stomach, same with lifting.
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 0 points 1.7 years ago*
From start to finish about 10-12 months training.
Phase 0:
Yoga 30 min Daily (focusing on hip health)
Walking slow pace 30 min daily (focusing on stride health)
Eating 200-300 Grams of protein daily
Drinking 1 gallon of water daily
Calisthenics in shower daily (toe touches, high knees, arm raises, knee conditioning)
Phase 1:
Walking 30 min at 3MPH at a 3.0 incline Daily to start for 2 weeks.
Working up to a 5 min 5MPH jog at 0.5 incline for 1 week
Increase to 8 min 5MPH for 1 week
Increase to 10 min 5MPH for 1 week
Increase to 12 Min 5MPH for 1 week
After this 6 week routine your cardio and muscles now have a good foundation for the next phase.
Phase 2:
10 Min at 5.5 MPH 1 week
12 Min at 5.5 MPH 1 week
8 Min at 6.0 MPH 1 week
10 Min at 6.0 MPH 1 week
12 Min at 6.0 MPH 1 week
9.14 Min at 6.5MPH 1 week (9 min mile benchmark)
You are now at a 9 Min mile. Its been 3 months and the body is starting to get in shape. The pace should be night and day difference in ease compared to week 3-6
Phase 3:
12 Min 6.5MPH 1 week
8 Min 7.0MPH 1 week
10 Min 7.0MPH 1 week
12 Min 7.0MPH 1 week
8 Min 7.5MPH 1 week (8 min mile benchmark)
10 Min 7.5MPH 1 week
You are now at a 8 min mile. its been 4.5 months and you should be visibly in better shape. Phase 4 is a wall that needs to be broken to build the required cardio. You should be able to jog 20 min at 5.5MPH for one of the days per week at this point.
Phase 4:
12 min 7.5 MPH 1 week
12 Min 7.6 MPH 1 week
12 Min 7.7 MPH 1 week
12 Min 7.8 MPH 1 week
12 min 7.9 MPH 1 week
12 min 8.0 MPH 1 week (this is now at a 7:30 min mile pace, nearing 2 miles ran)
Phase 5:
12 min 8.0 MPH 1 week
10 Min 8.2 MPH 1 week
10 Min 8.4 MPH 1 week
10 Min 8.6 MPH 1 week
10 Min 8.8 MPH 1 week
10 Min 9.0 MPH 1 week (6:40 Min Mile benchmark)
Phase 6:
8 Min 9.1 MPH 1 week
8 Min 9.1 MPH 1 week
8 Min 9.3 MPH 1 week
8 min 9.3 MPH 1 week
8 min 9.5 MPH 1 week
8 Min 9.5 MPH 1 week (6:19 min mile benchmark)
Phase 7:
7 min 9.7 MPH 1 week
7 min 9.7 MPH 1 week
7 Min 9.8 MPH 1 week
7 Min 9.8 MPH 1 week
6 Min 9.9 MPH 1 week
6 Min 10MPH ( You are now at a 6 min mile)
I personally had to work up to 40 Min jog from 5.5 MPH to 6.5 MPH gradually increasing the amount of time I stayed in movement, at 20/25/30/35 minute jogs i would try to last 1/3/5 minutes at an 8.8 (heil hitler) run. The longer times with a "sprint" at the end really helped to push past my limits. My fastest 5k is around 21 minutes although that was in my twenties.
/v/whatever viewpost?postid=6514937ca9e08
Ifuckdolphinseverday 5 points 1.7 years ago
Hey i thought we agreed no porn on voat
/v/USPolitics viewpost?postid=651355ce4825b