#5 Kilogram

[asmoteeth]

I hate when ppl from my country want to make racism part of our culture like

"calling you brown as an insult is just the way we joke around in Argentina lik-"

WHO THE FUCK IS WE ENFERMO DEL ORTO WHO IS WE

[sergle]

That chart seems way off, I'm only 36E and mine weigh 14 pounds total :/

I don't know how to break it to you, but it is YOU who is off. got fuckin... conked creat for breast tissue

[yomecos]

Hi, happy new (late) year, I left you here a picture of the cosplay I made last summer (as always all handmade, even the crown and the embroidery) of Princess Garnet from Final Fantasy IX, I hope you like it

[privaceyiskeytogetcomfy-18andup]

When you weigh yourself before a stuffing session to see the difference in weight. Good delicious stuff yknow, real good.

[roylustang]

Fitness really be….fleeting. I know no one can be in peak physical condition for long but by god do I feel what I’ve lost in the past couple of months. But I also know I’ll gain it back quickly, just gotta do the work

[irtikae]

How Lose 5 Kilograms in Just 10 Days!

[superiorsturgeon]

out of curiosity, why do you like sturgeons so much?

A chance to info dump about my favorite fish…?!

I grew up in the Great Lakes area of North America, where fishing is pretty popular but everyone knows that fish populations aren’t anything like “the good old days” when people took out huge numbers of fish while messing up their spawning sites. I got pretty into fishing when I found out that I could catch bluegill in the surrounding farm ponds, and once in a while my family took me to an isolated fishing cabin for vacation, but for years I never encountered a wild fish bigger than a kilogram or two.

BUT THEN…

I found out about sturgeon! They were HUGE fish that had once lived in the rivers and lakes all around my home, and better yet, fish almost exactly like modern sturgeon had existed all the way back in the Cretaceous period alongside the dinosaurs, and they STILL EXIST TODAY!!! The fact that small numbers of these huge dinosaur fish still existed made them seem almost like a real-life lake monster/cryptid, except that we had proof of their existence!

Furthermore, there’s just nothing else like them. Sturgeon get big. Like, REALLY big. The record for the largest sturgeon was almost 11 meters/24 feet long, which is colossal for freshwater animals. They have armor plates of bone running down their sides, and at the same time they don’t have bony skeletons. They also have a crazy mouth structure, which allows them to actually pop their jaws out like a tube and suck up food. And on top of all of this, the adults are absolute tanks. I’ve seen skin nearly 8mm thick, and it’s so tough that people make leather out of it, and they occasionally lose fins or even entire gill plates and just keep on swimming! (I found out about that last one when I tried to wrestle a big female out of a river and my hand went straight into her gills. She didn’t seem that bothered by it!)

For a long time I filed sturgeon along with Alligator Gar, Giant Mekong catfish, and Yangtze paddlefish as a semi-legendary fish that may still exist, but I was never going to see except possibly in an aquarium, until I enrolled in graduate school. For those unfamiliar with grad school in the US, it typically involves both high-level classes as well as an independent research project the student designs and carries out with help from an experienced professor. When my mentor asked what kind of thing I wanted to study, I tossed out “sturgeon” as one such possibility, expecting to hear that I would probably have to limit myself to more common/accessible species.

I was blown away when she said “Actually, I think I know a guy…”

For the next several years, I got to ride along collecting wild adult sturgeon, gathering eggs, and raising the baby fish in a lab and in a hatchery. I was holding something that I had thought of as a semi-mythical lake/river monster in my own hands! I got to see a river choked with giants as big as 2 meters long, and I got to hold a 5-centimeters mottled baby whose armored scutes were still sharp and possessed the little arrowhead shape and big black pectoral fins that remind me of Mickey Mouse ears! In the video below you can even see a little heartbeat! (Don’t worry, this little guy was returned to the tank soon after to recover from his anesthesia!)

Sadly, I didn’t find anything super groundbreaking in my research, but my experience DID land me a job working in sturgeon aquaculture! If you’ve ever had caviar that wasn’t poached, it probably came from a sturgeon farm, and if you want to see a lot of big fish up close, this is a good place to do it! I probably personally handled more individual sturgeon than there are wild fish in several sturgeon species. In addition, while the wild broodstock I mentioned above might reach 2 meters and over 50kg, the sturgeon I dealt with at the farm would easily double that, and there were a LOT of them! I got to see sturgeon behavior that had never been recorded in field guides, and even a few crazy one-in-a-million mutations like the infamous “ghost” sturgeon!

I even got the opportunity to cook my own sturgeon meat (Yeah, I basically turned into the Touden siblings from Dungeon Meshi except for sturgeon instead of RPG monsters). I got pretty good at making smoked sturgeon, but the meat is also good on the grill or baked, and people have been cooking them in various ways for centuries.

My favorite part of the job was physically wrestling the big fish! Sturgeon are easier to grab than other fish with the right know-how, but a human-sized fish often has its own plans for the day and won’t always cooperate. I was pretty good at moving the adults by the time I left that job, but it was still a wild rodeo every time!

Even more exciting was how we spawned each new generation of sturgeon. In the wild, they form massive spawning runs in big rivers that in the past would be enough to tip small boats, but in a lab or farm we have to use other means. I’ll spare you the details, but I am one of a small number of people who have surgically extracted eggs from a live sturgeon and sutured them back up to swim another day.

The tldr of this essay is that sturgeon are a big, crazy-unique fish that have been around a long time, and I’ve spent a lot of my career handling and working with them. There’s just nothing like them for a fish nerd and they’re damn cool!

(Clip art not mine, I think @sturgeonposting drew or shared it!)

[tmarshconnors]

Stephanie J. Currin, born on October 19, 1997, is a 25-year-old individual with the charming qualities of a Libra. As a Libra, she likely possesses traits such as balance, diplomacy, and a love for harmonious environments. Standing at a height of 5' 5" (164 centimeters) and weighing 217.1 pounds (98.7 kilograms), Stephanie's physical presence is a testament to her unique personality. Her blood type, A-, may reflect characteristics such as reliability and responsibility. Stephanie's favorite color is pink, which often represents affection, warmth, and kindness. Her choice of vehicle, a 2004 Daewoo Kalos, suggests a practical and dependable nature. One of Stephanie's favorite pastimes is hanging out at jazz bars, hinting at her appreciation for music and perhaps a penchant for a laid-back and sophisticated atmosphere. Beyond these details, Stephanie is a distinctive individual with a world of experiences and stories to share.

[afeelgoodblog]

The Best News of Last Year - 2023 Edition

Welcome to our special edition newsletter recapping the best news from the past year. I've picked one highlight from each month to give you a snapshot of 2023. No frills, just straightforward news that mattered. Let's relive the good stuff that made our year shine.

January - London: Girl with incurable cancer recovers after pioneering treatment

A girl’s incurable cancer has been cleared from her body after what scientists have described as the most sophisticated cell engineering to date.

2. February - Utah legislature unanimously passes ban on LGBTQ conversion therapy

The Utah State Legislature has unanimously approved a bill that enshrines into law a ban on LGBTQ conversion therapy.

3. March - First vaccine for honeybees could save billions

The United States Department of Agriculture (USDA) has approved the world’s first-ever vaccine intended to address the global decline of honeybees. It will help protect honeybees from American foulbrood, a contagious bacterial disease which can destroy entire colonies.

4. April - Fungi discovered that can eat plastic in just 140 days

Australian scientists have successfully used backyard mould to break down one of the world's most stubborn plastics — a discovery they hope could ease the burden of the global recycling crisis within years. 

5. May - Ocean Cleanup removes 200,000th kilogram of plastic from the Pacific Ocean

The Dutch offshore restoration project, Ocean Cleanup, says it has reached a milestone. The organization's plastic catching efforts have now fished more than 200,000 kilograms of plastic out of the Pacific Ocean, Ocean Cleanup said on Twitter.

6. June - U.S. judge blocks Florida ban on care for trans minors in narrow ruling, says ‘gender identity is real’

A federal judge temporarily blocked portions of a new Florida law that bans transgender minors from receiving puberty blockers, ruling Tuesday that the state has no rational basis for denying patients treatment.

7. July - World’s largest Phosphate deposit discovered in Norway

A massive underground deposit of high-grade phosphate rock in Norway, pitched as the world’s largest, is big enough to satisfy world demand for fertilisers, solar panels and electric car batteries over the next 50 years, according to the company exploiting the resource.

8. August - Successful room temperature ambient-pressure magnetic levitation of LK-99

If the claim by Sukbae Lee and Ji-Hoon Kim of South Korea’s Quantum Energy Research Centre holds up, the material could usher in all sorts of technological marvels, such as levitating vehicles and perfectly efficient electrical grids.

9. September - World’s 1st drug to regrow teeth enters clinical trials

The ability to regrow your own teeth could be just around the corner. A team of scientists, led by a Japanese pharmaceutical startup, are getting set to start human trials on a new drug that has successfully grown new teeth in animal test subjects.

10. October - Nobel Prize goes to scientists behind mRNA Covid vaccines

The Nobel Prize in Physiology or Medicine has been awarded to a pair of scientists who developed the technology that led to the mRNA Covid vaccines. Professors Katalin Kariko and Drew Weissman will share the prize.

11. November - No cases of cancer caused by HPV in Norwegian 25-year olds, the first cohort to be mass vaccinated for HPV.

Last year there were zero cases of cervical cancer in the group that was vaccinated in 2009 against the HPV virus, which can cause the cancer in women.

12. December - President Biden announces he’s pardoning all convictions of federal marijuana possession

President Joe Biden announced Friday he's issuing a federal pardon to every American who has used marijuana in the past, including those who were never arrested or prosecuted.

------

And there you have it – a year's worth of uplifting news! I hope these positive stories brought a bit of joy to your inbox. As I wrap up this special edition, I want to thank all my supporters!

Buy me a coffee ❤️

Merry Christmas and Happy New Year!

[paparoach]

"A single packet of Nescafe goes for around $1.30. A kilogram (2 pounds) of onions goes for $10, a medium bottle of cooking oil for $15 — if available. Meat and chicken all but vanished from the markets months ago, but there are still some local vegetables. Such sums are astronomical in an impoverished territory where few people earn regular incomes."

This is the harsh reality for Mohammed Al-Habil, @alhabil, (#166). The prices for food and other basic necessities have increased on a hourly basis, making it impossible for him to purchase and have a proper meal for his family of 6. It also doesn't help that his 3 young children, Ahmed (8), Osama (6), and Mira (4) have been infected with scabies over the summer and they have still have it to this day! It would have been cured with antibiotics, but similar to the pricing of food, the prices for medication has been going up and up! This also includes insulin for his elderly parents as they are diabetics!

So please donate and share. We have been trying to raise a short-term goal of 40K, but donations have slowed down significantly. €39,157 has been raised. There is €843 left to go!

You can match my friend! She has given €5, but you're more than welcome to give more!

Tagging for reach; please message for removal.

@heritageposts @a-shade-of-blue @sabertoothwalrus @tamamita @serial-unaliver

@pcktknife @socalgal @chilewithcarnage @kahin @deathlonging

@sawasawako  @wellwaterhysteria  @kibumkim @irhabiya @killy

@mahoushojoe @deepspaceboytoy @post-brahminism @junglejim4322 @7bittersweet

@lakesbian @shadowofmoths @pawberri @stars-and-soda @longlivepalestina

@werewolfoffeverswamp @vitariesocks @healercharm  @pronouncingitwang @sloppystyle

@supportpalestine @flingsky @amaraabbz @therealcuntyspout2 @cinnamonnt

@emsreblogs @miscellaneums @jophiares  @housesunstone @littlelatinboyindragv

@superwariomaker @zafiros @joshpeck @lukewarm-lesbian @bioh4zards

@seepweed @chubbles-7x @aroshenanigans @tuxedokit @gamb0fficial

[fairuzfan]

MARCH 4TH - 10TH NORTH GAZA DONATION DRIVE THROUGH HELPGAZACHILDREN!

Hello everyone, Hussam wanted to help his people in North Gaza who are suffering from a severe famine. Because previously we ran into technical difficulties with Help North Gaza Campaign, he volunteered his SKYVOIP paypal to raise funds and send them to the North via one of our (@/fairuzfan)'s trusted family friends still in the North named Mahmoud. All of the donations from March 4th-10th will be forwarded to the North for food and other supplies.

The situation is so dire to the extent that a 25 Kilogram bag of flour can now cost $300-$600 and some days even more!

As HelpGazaChildren has been ongoing for about a month now, the $75,000 previously raised has been used on helping more than 6,000 people in Rafah camps. This current fundraiser will be starting from the $75,000 mark.

As of writing this post, we are at $76,387, meaning around $1,400 raised! This will only buy about 3-5 bags of flour which is not enough for the hundreds we intend to help! Our goal is to raise at least $25,000 by the end of the week.

Feel free to visit https://helpgazachildren.notion.site/ for more information.

People are literally dying from hunger in the north. Donating today will save lives!! No amount is too little! If you're unable to donate please spread the link around even outside of tumblr. I really appreciate all your help and please know that you're doing a lot by even just sharing this around.

ID: Photograph taken by Mahmoud of demolished buildings in North Gaza.

Note: We will provide pictures and videos of proof of purchase when able.

[herpsandbirds]

Leatherback Sea Turtle (Dermochelys coriacea), family Dermochelyidae, West Papua

The largest turtle in the world, and the heaviest known non-crocodilian reptile, reaching lengths of up to 1.8 metres (5 ft 11 in) and weights of 500 kilograms (1,100 lb).

Unlike most reptiles, their skin does not have scales.

This is also the deepest diving and widest ranging (Migratory) species of turtle!

Vulnerable.

photograph by Azure27014

[27moremoons]

400 days and 76 years

RNN:

*Numbers of martyred and wounded is what is recorded, not actual, actual is higher

This photo shows the extent of destruction by the zionist entity on the Gaza Strip in the last year, with each red dot representing a bombing.

With 85,500 tons of explosives dropped (seven nuclear bomb equivalents), this means that and equivalent of 38 kilograms of explosives have been dropped on every man, woman, and child in the Gaza Strip.

This means that 1.8 tons (1,800 kg) of explosives was used for every martyr, including the over 10,000 children killed by the occupation.

According to the Government Media Office and UN, 66% of buildings have been destroyed (over 200,000 homes), 68% of crops, 3,130 kilometers of electricity networks, 330,000 meters of water networks, 655,000 meters of sewage networks, and 2,835,000 meters of road and street networks.

This is what a genocide looks like.

A new report by the UN Human Rights Office found that 70% of the martyrs in Gaza are women and children, in the six months between November 2023 and April 2024.

80% of the martyrs ascended in residential buildings, killed by American weapons. 44% of them were children, and 26% are women.

The most represented age group was children between the ages of 5 and 9. The youngest verified martyr as a result of the IOF aggression was a one-day-old boy, while the oldest was a 97-year-old woman.

The report also noted deliberate communications blackouts and bombing of communication infrastructure, targeting of journalists (making Gaza "the most dangerous place on earth for journalists"), mass displacement, attacks on educational sites, attacks (bombings and invasions) on hospitals—rendering them non-functional—among other crimes.

In the last 400 days of genocide, 3,759 massacres have been carried out by the IOF, resulting in 53,508 martyrs and missing, including 17,000 children (786 under one year old), 12,000 females, 1,047 medical staff, 85 civil defense, and 185 journalists, as well as 37 martyrs by starvation. 1,206 Palestinian families have been erased from the civil registry.

85,500 tons of explosives have been dropped in the last year, equivalent to 7 nuclear bombs, or nearly 2 tons per martyr.

Martyrs continue to ascend daily, particularly in the besieged northern Gaza Strip, amidst a lack of Civil Defense, medical care, and media coverage.

[octuscle]

Fatal shortcut

You know those days. The traffic is murder. You can't go another inch. Your destination is within reach, but it will take you three green lights and at least 20 minutes to cover the last 100 meters. Bloody hell! Honk the horn? It's no use… But now carefully pull onto the green lane, then cut across the high school parking lot and you're there. Why do you have your baby, the Mercedes G-Class, after all? I put on the turn signal, the car takes the sidewalk like nothing, carefully into the parking lot, look left and right and…… BANG! Damn it, the Mustang has clearly taken my right of way. This is guaranteed to take longer than 20 minutes… The two morons in the car look like they only have their heads to wear football helmets and pour beer through their mouths. The typical stereotypical football college jock bros. The day just keeps getting better…

"Yo, Chuck! Bro, did you see what that punk did there?" "Sure, Brad! He definitely took your right of way." I try to protest. But I'm way too caught off guard when the guy, who is obviously Chuck, stands up in front of me. God knows I'm not small. I'm a well-trained, muscular six foot two. But Chuck is easily ten centimetres and at least 20 kilograms taller than me… He grabs my balls. Damn it, I want to punch him, but Brad's already got me from behind. And Brad is barely smaller than Chuck. "There you go, you little faggot!" Chuck hisses at me. "Are you lying in wait for your wankers in the parking lot again? But this time is the last time!" He spits in my face and his grip on my balls tightens. Brad turns my head in his direction and spits again. Then the two of them get into their car, put it in reverse. And disappear.

I stand there a bit like an idiot. I'm far from being small or a faggot. And the last thing Chuck and Brad were to me were wank templates. I mean, I have nothing against gays… But thanks no, not for me… I'll take a look at the damage to the car. It's no big deal, the Mustang looked worse. I get back in the car, drive the last few meters into the underground car park, throw my keys to Stephen at reception and ask him to take the car to the garage. When I get off work later, I'd like to have it done. He puts his hand to his temple and says "Sir, aye, sir". Hehehe, I don't mind hierarchies being recognized.

"You little faggot"… I can't get that phrase out of my head. Shit, I'm really unfocused today. Maybe I just need a distraction. I go to the gym during my lunch break. Somehow I feel the need to look like anything but a faggot. I train bare-chested. Dressed only in compression shorts. Not really appreciated here. But I don't care today…

Shit, I'm not in top form here either… What I normally lift without any problems is all too heavy for me today. At least it's the cross trainer… Even though I'm not really the cardio type. When I get in the shower, my cock gets hard. Shit, that's embarrassing. But I also have to say that there's really only premium meat running around here today. And I'm one of them. Definitely one of them. Even the clean-shaven guy in front sees it that way. Clear body language. It doesn't take long before I'm leaning against the shower wall. And for the first time in my life I get fucked… And how! I can hear the angels singing. It feels so good as the stallion cums in my ass. To say goodbye, he gives me a kiss and a pat on the ass. And he says loudly to one of his buddies. "What a waste for such a submissive pig to have such a magnificent cock!"

The fuck was great, but apart from that I'm really not myself today. I feel like I've been missing the last year. For the life of me, I can't remember a lot of things that happened. It's like I wasn't there. I'm glad when Stephen calls me at around 5 p.m. to tell me that my car is back. I thank him, pack up my things and go down to reception. Stephen grins at me almost insolently and says that this service is an exception and that he now has something good on me. Completely confused, I say, "I'm fine, dude" and take my car keys. But there is no black G-Class in my parking lot. There's a baby blue Mercedes SLK, in good shape, freshly polished. But it must be 15 years old. I press the key. The doors open. What the fuck?

I just want to get home, this day is a disaster. As I park the embarrassing car and walk past the concierge, Michael calls after me, "Hey, Johnny boy, can you give Mrs. Smith from 2316 a lift?" I turn red. I walk back to the concierge desk. "So what, my name is Jonathan, but it's actually Mr. Hays to you. And why would I stop on the 23rd floor when I live on the 38th. Besides, I don't know Mrs. Smith." Michael grins at me with his one-million-dollar smile. "Rough day, John, uh, Mr. Hays? You might as well ask the old lady if her drain is still acting up. And before you try to break into the wrong apartment, I understand you live in 2304." He hands me a package. I drive up to the 23rd floor. I give her the package. She asks if I can plug in the new coffee machine straight away. "Of course, mom," I say. I ask if her drain is working again. She says it would be nice if I could have another look. I ask if she has any rubber gloves. She nods. I pull the dirt out of the blocked drain. She slips me a dollar. I go to 2304, open the door. And drop onto the bed. It's right next to the door. 2304 used to be the room for the lady's maid from apartment 2312. On the one hand, I feel very much at home. But on the other hand, I should be somewhere else. Somewhere with a view of Central Park. With more space. I pull out my cell phone and start working my way through Grindr. Maybe I just need someone to take me really hard again today

That was a night of really wild dreams. Really wild dreams. But obviously everything is fine now. I feel fit. My morning wood has never been better. I stroke my chest. Didn't it used to be hairy? I'm fantasizing again. What it would be like to be a real guy. Successful, at least 1.82 m. Well, I'm not going to grow any more. But maybe that's because of some Italian roots or something. That's where I got my hairy armpits and good beard growth. Shit, I'm still hard as nails. So routine like every morning: wank, jog, shower and then off to the office. I should be there at 07:00 so that the mail is distributed and the conference tables are all set before the Masters of the Universe arrive at the office. It's 07:05 when I walk in the door. Stephen grins and just says, "Subway?" "Don't ask, bro!" I reply, rolling my eyes. I didn't really need a bachelor's degree for my job. Jogging in the morning to stay in shape is more important. At the end of the day, I usually have 15K steps and 40 floors on my fitness tracker. And that's not usually the end of it. By the time I get home, Michael usually has a number of assistance activities for me. But hey, the address on the Upper Eastside sounds impressive, which I would never normally have been able to afford as a young professional. I'll even put up with the apartment on the first floor with a view of the backyard and the job as a temporary janitor.

Of course it's embarrassing to still live with my parents. But if I wanted to afford my own place, I'd probably have to move 200 miles away from Down Town. And I want to stay here. That's important to me. Also for financial reasons. The subway tickets alone would be too expensive if I had to travel further. I mean, the little bit of scholarship… And I don't earn much in the kitchen of the cafeteria. Stephen and Michael are good friends. If I didn't have them, I wouldn't make it. But they have good contacts. Stephen in the office, Michael at home. They always know someone who needs a massage with a happy ending. Or a greedy college boy face for a blowjob. The men are usually well-groomed. Too well-groomed, actually. That's why I always look forward to my part-time job as a trainer at the high school gym. If I'm lucky, I get to meet Brad and Chuck. I mean, they're not gay or anything. We never make eye contact. But I still get to blow them sometimes. Even though, of course, it's pathetic when you're a sophomore in college sucking high school seniors. But fuck, you won't find cheesier dicks with a more pronounced scent of musk and sweat anywhere!

Yo, have I even dropped my name yet? It's Janusz, 19 years young and repping as an exchange student up in the Big Apple. Just call me Jonny, keep it chill. Hailing straight outta a tiny village near Krakow, Poland, in case that detail tickles your pickle. Still wrapping my head around this English gig… But let me tell ya, my French game is on point, or so the bros claim. Thrilled to be out of the parental crib and living it up in this wild city. Dang, the possibilities here are endless! Senior year vibes, you know what I'm saying? And now that I joined the wrestling squad, it's like BOOM! More close body action in a week than I got in a year with the 'rents around! Truth bomb: I make most of my cash tagging along with my wingmen Brad and Chuck, the school heartthrobs. I'm like their trusty sidekick. It's lit! Hoping to snag an athletic scholarship next year, fingers crossed. Sure, these two golden boys ain't wrestlers (legends in the bedroom, though), but football studs. It'd be epic if we could keep the bromance alive in college. Purely platonic, of course. Or not… 🤷‍♂️

[steelestallion]

💪Ryder Steele’s Muscle Gain Instruction Manual. 💪

A surface-level yet comprehensive beginner’s guide to working out/body building/gaining muscle written by a tboy with a degree in human physiology, with tboys in mind. Speed training, toning, and cardio/lung health training will not be explored.

(Part 1) Diet. Talking about food, their molecules and how the body responds.

An aspect of bodybuilding/exercizing that is just as important as the weights and workouts themselves. Generally, the more a human does, the more nutrition they need in every sense.

Protein is needed to survive as a human, 0.8 grams per kilogram of weight MINIMUM. (source) To gain muscle you need to consume more protein than that. 1 gram per pound of body is a good goal.

There are additional ingredients, Amino Acids, you can ingest to give your body more of what it needs to build muscle. The most common is creatine, and it can be found naturally in foods or bought alone. 14mg per pound is a good dose, (source) but you could do as low as you like.

Carbohydrates, fats, vitamins, minerals, and water are other things essential to keep you running, but aren’t the building block of muscle.

For vitamins, minerals, and water be sure to get the daily recommended dose. It’s worth considering a little more than recommend water, potassium, magnesium, and sodium in your diet for adequate muscle usage before and during working out. Also, a bit more calcium in general for muscle movement and the strength your bones must gain to support stronger muscles and weight loads.

For carbohydrates and fats, it’s important to have adequate levels of these. The body uses carbohydrates for energy first and mainly, then uses fats, then proteins. How much? Well it depends on how much you care about the image of your body, and what your goals are.

The Bulk is for people who want to gain muscle and mass a bit quicker. There is clean bulking and dirty bulking. Dirty bulking is eating a lot without much regard to amounts. Clean bulking is to gain muscle mass while keeping your body fat percentage at relatively the same level.

The Cut is for people who want to reduce their body fat percentage. Eating at a slight/moderate deficit to force the body to consume fat cells as energy. High protein is still consumed.

Before working out, you should consume something 30-40 minutes before starting. Preworkout, a caffeinated substance, or complex carbohydrates to give you the energy needed to begin and not crash.

After working out, you should consume a good portion of your daily proteins 30 minutes to four hours later.

(Part 2)Working out. Utilizing and ripping the telomeres of your muscles and forming neural pathways.

To build muscle, you need to utilize the muscles. To get bigger muscles, your body needs to move with more resistance than what it normally does. Weight acts as the resistance.

Warming up is an important first step to working out, as you need to prime your body’s systems and cells. Heart rate is the primary thing to warm up, because using muscles required your heart pump harder and faster. 5-10 minutes of warmup minimum of cardio is best. The intensity of this cardio is your choice. Dancing, fast walking, jogging/running, jump rope, cycling, etc. are good. Stretching is also a good precursor to the warmup as the warmup uses your muscles also. It’s a process, but its important to warm up properly to avoid tightness, cramps, or even things snapping.

The weightlifting a complicated and highly discussed thing. There are hundreds of motions across gym machines, tools, and muscles for you to chose from. Which ones you do depend on what is available, and the muscles you want to work. Write stuff down if you must. Here is an exercise dictionary.

Muscle names are good to know to decide which motions to do. Look at this diagram to learn, and build your own encyclopedia and routine.

Frequency of working out is important. If your body does not use muscles, they deteriorate. You can work certain muscles more frequently than others. Just keep adequate rest. You may see things like push/pull day, arm day. This is the type of motions and muscles focused. Dedicating a workout session/day to one muscle group helps keep track of avoiding overuse. See Rest for more. Once a week at minimum you should work a muscle group to keep it from deteriorating. Here’s an example: Sunday rest. Monday arms&core. Tuesday whole back. Wednesday rest. Thursday whole arms. Friday rest. Saturday whole legs.

Duration of working the muscle during a session/day impacts its growth. A rep is one time going through a motion. Sets is how many times you do a group of reps. 3x15 pushups is I’m doing 15 pushups. Rest. 15 more. Rest. 15 more. Three sets of fifteen. To build endourance, lower weight at higher reps. To build mass and strength, higher weight at lower reps.

Finally, the weight heaviness. You should slightly push your muscles to start, then base your weight patterns off of what is a good amount of strain for you. The more you challenge/strain yourself, the more it will hurt and build muscle mass. Also, the faster you increase the weight your muscles fight against, the higher the risk of injury. However, if you stick to a weight that is not challenging, your muscles will not grow. There must always be some element of challenge your muscles must always be chasing to keep up with. Thats what growing is. For example: I’ve been bicep curling single dumbbells of 10 pounds for months. 12 pounds is a comfortable challenge, and I can do 15 also but not the whole set. So, I may warm up with 1 set of 10lbs. Two sets of 12lbs, then finish with one set of 15 at lower reps. The number of reps per set could be 15,12,10,6. Decreasing reps while increasing weight to prep the body, but not injure too much.

(Part 3) Rest. Your body building new muscle, and preparing to work again.

In between sets of exercise, you need to rest your muscles for enough time for them to become reloaded with their energy, ATP. ~1 minute for heavily lifting. Ensure you’re breathing well also to give your blood oxygen. Deeper, healthy breaths during rest is good.

After training it’s recommended to give a muscle group ~48 hours of rest to rebuild the fibers. Rest means not training it, but of course if you need to use them, use them. Additionally, you can still be active and rest, doing a thing called active rest. Doing nothing at all, which has its benefits, is called passive rest.

Sleep is your body’s way of storing information and taking out the cerebral trash. During sleep your body produces growth hormone, your brain works to retain all of the information you and your body learned during the day, and generally refreshes itself. Napping can be beneficial also if it doesn't interfere with getting the minimum 8-10 hours depending on your age group.

Thank you for reading! If you have any questions, would like help creating workout plans, or would like a bit of praise or encouragement feel free to reach out. Also if there are any errors. Now go have fun!

[nelasqx]

„Ostateczny cel jest tylko dla tych, którzy mają wystarczającą siłę, by go osiągnąć.”

Dzisiaj znów jesteś o krok bliżej ideału. Każdy dzień, w którym odrzucasz jedzenie, to dzień, w którym stajesz się silniejsza. Pamiętaj: nikt nie widzi, jak ciężka jest ta walka, ale to ty decydujesz, kim się staniesz. Liczy się tylko to, co robisz. Jak się czujesz? Głodna? To dobrze. To oznacza, że robisz to, co należy. Ból to tylko część procesu. Niezależnie od tego, co myślą inni, twoje ciało ma być perfekcyjne, a ty musisz to osiągnąć. Nikt nie zrobi tego za ciebie.

Motywacja na dziś: Tylko silne umysły docierają do celu.

1. Nie ma miejsca na wymówki.

Zrób to teraz, nie czekaj. Każda chwila, w której się wahasz, to stracony czas. Pamiętaj, że każde ‘tak’ to ‘nie’ dla tego, czego nie potrzebujesz. Jesteś silniejsza niż każdy głód, każda pokusa.

2. Tylko ty decydujesz, co robisz.

Każda kaloria to wybór. Zastanów się: czy naprawdę chcesz sięgnąć po coś, co cię zatrzyma? Odrzuć wszystko, co zbędne. Twoje ciało to twoja świątynia, a ty musisz nim rządzić.

3. Zanotuj każdy krok.

Zaplanuj, co będziesz robić, ile kalorii zjadasz, ile ćwiczysz. Spisz wszystko. Kontrola to potęga, nie zapominaj, że im więcej kontrolujesz, tym bardziej jesteś niezłomna.

4. Zainspiruj się sukcesem.

Patrz na tych, którzy osiągnęli cel. Zobacz, jakie to uczucie, kiedy wszystko staje się możliwe. Zrób to tak, jak oni. Musisz być lepsza. Oni dali radę, więc ty też dasz.

5. Pokochaj głód.

Głód nie jest twoim wrogiem. To przypomnienie, że jesteś silniejsza. Jeśli czujesz głód, to znaczy, że jesteś na właściwej drodze. Nie bój się go – to część twojego sukcesu.

6. Zadbaj o każdy szczegół.

Twoje rytuały to twoja siła. Woda, spacer, zimne powietrze – wszystko ma znaczenie. Nikt nie musi wiedzieć, co robisz, ale ty wiesz, że każda czynność prowadzi cię do celu.

7. Rezultaty to twoja nagroda.

Pamiętaj, że to nie jest kwestia przypadku. Każdy dzień to trud, który przyniesie nagrodę. Każdy kilogram mniej to kolejny sukces. Każdy wysiłek się opłaci, a twoje ciało będzie świadectwem tego, co osiągniesz.

„Ty decydujesz. Nikt inny nie będzie tego robił za ciebie. Dąż do perfekcji, nie zadowalaj się mniej.”