/r9k/ - ROBOT9999

Okay, maybe there's a robot. And there might be some faggot garbage. But I think there's no tranny garbage? Fine, at least there's no porn!

if you want to gain/lose weight the only thing you need is a calorie surplus/deficit, as long as you are in a calorie surplus/deficit you will lose weight.
If you want to gain weight you should aim to gain lean body mass. You should eat regularly and eat everything you have on your plate, no skipping meals, no leaving food behind, use bigger bowl/plates, so the amount of food would seem small, and eat quickly so you wouldn't get too full too fast. You should get enough protein (1.5g per kg of body weight is enough) and strength train, you can use your own body weight, but if you can easily do more than 30 reps it's junk volume and you should add weights like a water jog in backpack or something similar . Don't create a surplus greater than 500 since it will turn into fat, and get 7-9 hours of sleep. You also should eat cholesterol and fat in general to produce testosterone and other hormones, aim for 0.5-1g of fat per kg of your body weight. The macro split doesn't matter, you don't have to eat in 60/25/15 or any other numbers, as long you hit your protein and fat goals you can fit the rest of calories with whatever you want, but you should get starchy carbs like rice and bread since they will fuel your workouts and make them smoother
Losing weight is easier but takes longer. The only thing you need is to be in a calorie deficit, but if you will create a deficit of 1000 and more you will fall off tracks after a couple of months since you will be extremely hungry. You should aim to lose 0.5%-1% of your body weight per week, you will lose the number on scale rapidly in the first month because you will lose a ton of water, but it will stabilize over time. If you want to preserve your muscle mass you should eat enough protein (2g of protein per kg of LEAN body mass), strength train and get enough sleep. You won't gain as much muscle mass as someone who is bulking. You shouldn't be afraid of fats, you need them for brain functioning and hormone production. You should get 0.5g-1g of fat per kg of your LEAN body mass
You can calculate your body fat % with this site:
https://www.bizcalcs.com/body-fat-navy/
You can calculate your calories with this site:
https://www.sailrabbit.com/bmr/ (use katch mcardle (hybrid) formula)

>>77486
incredibly uneducated take

>>77489
remember that all diets are bullshit, and anyone who pushes them is a jew. Like mediterranean, paleo, carnivore, vegan, myplate, animal based, plant based, keto and all other is a jewish bullshit

>>77490
Evendoe xe is right, i think you are thinking about unique differences in tdee between pipo.

>>77486
Da jooooos want to control me by recommending meat

>>77504
like i said if you are eating nutrient dense animal foods you shouldnt want to overeat, autistically counting calories is only needed if you eat a modern goyslop diet, otherwise you will have better fat loss results by just going low carb high fat / ketosis and i challenge you to prove me wrong

Why does this board soyface so hard over a letter of the alphabet?

this shit did not happen

holy fuck, op if you are reading this i hope you are doing okay

>>75946
>>75956
>>75963
It did happen though and it changed my opinion on foids forever

>>77554
>>>75963
I cant even fucking post right jfc

Yeah I wish I hadn't epi groomed myself bacj when I was 13 even tho the thing it went even further back idk what started but 13 was the breaking poimt+I also wish I was less shy/fucking autistic about overthinking stuff ("b-but what if they say no") and better at talking to people but yeah at this point I deserve to not breed

It seems like almost everyone I know with a girlfriend or wife tells me not to get one. They complain about how all of their time and money goes to them. They will be talking on the phone with their GF, and immediately tell everyone how they're a stupid bitch after they hang up. Guys in their 40s-50s especially tell me about how they had things they wanted to do in life that got thrown out the window because they got a GF. Incels get all worked up about how they can't get into a relationship, but a lot of people in relationships seem to regret it from what I have seen. You guys here should really just be focusing on your own goals and living your life. And then hopefully a good girl who isn't an annoying bitch will come along. Or she doesn't who the fuck cares. Your self worth isn't determined by how much women like you btw.

>>77478
Tsmt don’t settle find true love

>>77478
TRVTH NVKE THAT DISINTEGRATED BLACKPILLJEETS

>>77478
Laser Guided Trvke Munition

>>77478
I love my gf doe

>>77455
>>77457
just fuck her already bro it's not that hard ask her out

she wants to be cracked crack her already

>>77458
No don’t do this save it for marriage

>>77541
Shut up nigger. You worship a brown lolcow. If you don’t crack her now you are never cracking her EVeR

>>77541
That's gay and low T

>>77455
TALK TO HER YOU RETARD

>>77463 (OP)
i got 66/100 so mostly insecure

being secure in this test means you're naive and oblivious to how negative most people are

>>77463 (OP)
what a jewish psyop

looks like i'm normal o algo

>>77463 (OP)
I got 81% o algo

my test over here

Did you liked it

>>76067
yeah i did

>>76031 (OP)

My bad OP, I won't do it again…

>>76283 (OP)
i am more jewish than you. jews are aryan. i am more aryan than you. i am related to golda meir on my fathers side. on my mothers side, my great grandfather was a NAZI JEW in the JEWISH SS. i am more aryan than you. i am more jewish than you. you are a goy, and now you will be banned permanently soon…

words, participate

jews are infinitely more superior than wh*tes

>>76656
<
>>76319
>>76290
>>76293
>>76639
>>76663
>>76325
>>76349
bait lost
Post too long. Click here to view the full text.

Ngl I'd be a lot more worried about being retarded if I were you. No one cares if you're 6% long nose tribe. Touch grass

>>76283 (OP)
OP grapples with being a faggot kikecel

>>77498
bro you get skinned alive by cartels and uploaded to the internet as gore footage if you try to make any positive changes in latin america against poverty, corruption, crime and drugs

>>77474
>>77497
you know its ironic most sufferagettes were content at stopping at being able to divroce and the vote
(((they))) just leveraged their children and then cultural marxism comes in and it's a one two punch. I'm genuinly afriad they have such an ironclad grip on the modern world that nothing on the scale of say world war or american civil war can happen again to "reset" things

>>77527
meant suffragette

Well if you look at it in the positive way you have people like Malcolm X MLK made jazz dominate music industry o algo

>>77474
the british empire collapsed because it went broke and war traumatized from the world wars and britain could not afford to fight colonial rebellions and to send a population who lived through 2 world wars to live through another war, plus america and the soviet union basically forced decolonization at gunpoint, idk how foids and marxists play into it i know ussr is marxist but america wouldve still forced the uk to decolonize

>>77498
I don't like my ethnicity you zero empathy fuck why would I want it to be better like just leak leak more clittycel

what is this unoriginal content bs

uppp i need help

>>77536 (OP)
don't rely on this website as your main source of socialising and get out more

then go to smaller bars

>>77518 (OP)
if you're british why dont u go to a cozy small pub, its in a staple of british culture

>>77519
>>77521
definitely, i was only curious to see what happens in those places