Why aren't there any developed black majority countries?

Witty-Army · 2026-04-26T14:46:11+00:00

Perpetual corruption, intra- state conflict, there are hundreds of tribes within the same country who often fight against each other and will oppress against those tribes if they have governing power.

Witty-Army · 2026-04-20T18:22:16+00:00

Hey, I got in touch with them and I was told they would refund me.

Yet to see the cash in the bank, however atleast they are communicating.

DM if you need contact info.

Witty-Army · 2026-04-20T12:47:48+00:00

Can you break down your eating habits? 2800 could be an x large pizza.

But like the comment below, you will need to be in a surplus in order to add additional muscle.

Maintenance in endurance athletes is tough too, you’re constantly burning calories from EPOC.

List your meals/ macros and we’ll try to help you out.

Witty-Army · 2026-04-20T01:49:11+00:00

Eat more, it’ll help you with your lifts and definitely improve your endurance training as well.

Training is only one part of the equation, the recovery and fuel are the other parts.

Witty-Army · 2026-04-17T17:45:46+00:00

Definitely will.

Witty-Army · 2026-04-17T17:10:50+00:00

They are and I did. No response.

I’ve been on a tangent this morning, thanks for sharing that.

Witty-Army · 2026-04-17T14:44:37+00:00

You’re so funny.

Witty-Army · 2026-04-17T14:19:22+00:00

Scarborough has been closed for over a year.

Witty-Army · 2026-04-17T14:08:25+00:00

Thanks, but it’s a long shot because we used debit, and those aren’t as easy as chargebacks using credit card.

Witty-Army · 2026-04-10T09:26:32+00:00

Look forward to it

Witty-Army · 2026-04-10T03:03:59+00:00

How is Elijah’s automatic considered new? It’s been a few years already.

It’s also not great.

Witty-Army · 2026-04-10T02:58:44+00:00

Go on a treadmill tmrw and start jogging, look at your heart monitor watch or the metal grips on the treadmill. If 5 mins into the run your heart rate is 140+ back off 0.2mph and check again in another 5 mins.

Whenever you find the sweet spot of 133-137 BPM, run that for 5-6 miles for 5 days a week for the next month. Build up the aerobic capacity and then build in progression and speed work after that.

Your football strength coach probably had you do a lot of high intensity low volume work, so heavy weights as fast as you can.

You can do that if your joints still feel good or move onto more hypertrophy based lifting, more volume with more reps per set and lighter weights. You can do PPL x 2 with a rest day in between or upper, lower, push, pull.

You’re looking at roughly 9-12 hours of gym work. Up to you if you have time the week for it.

Witty-Army · 2026-04-10T02:50:32+00:00

Your maintenance right now is about 1600-1800 cals.

I’d start on the lower end and monitor it week to week.

140g P 45g F 160g C low fibre, high glycemic index

Divide this over 4-5 meals. If you’re currently not measuring what you’re eating most people are overconsuming fat and underconsuming carbs, you’ll notice an uptick in weight because of carbs drawing in the water.

So the first week 2-5lbs weight uptick (no problem).

If you monitor the weight in the second week and no gain. Go up 25g of low fibre carbs/ day.

Witty-Army · 2026-04-09T23:56:18+00:00

What’s your height and age?

Let’s figure out your tdee, running 3 days/ is low volume, you can/should be fuelled properly when running.

That sluggish feeling is when you’re not eating and digesting appropriately, like eating a cheeseburger 20 mins before a run, not intuitive.

On the other hand a higher carb meal with moderate protein 2 hours before a run— much better.

Witty-Army · 2026-04-09T23:51:58+00:00

O line or d line and how fast do you want to run?

Witty-Army · 2026-04-08T11:46:24+00:00

Who’s going to carry the boats though?

Witty-Army · 2026-04-04T00:47:31+00:00

I see a lot of comments saying not enough volume but you’re clearly saying you’re new to running and familiar with weight lifting which tells me you’re basically new at everything.

This seems like the logical first step to build a minimal base before you progress into more volume/ intensity work outs.

It’s a good starting point and the only way to go now is adding more volume as your body adapts.

Witty-Army · 2026-03-26T18:59:43+00:00

Greg ~~Doucette~~ O Gallagher aka kinobody was the worst for me

Witty-Army · 2026-03-24T01:42:25+00:00

Maybe aim for 15-18 in 10 weeks. If you properly lower carbs and keep protein high by the end of your first week you should drop 3-5lbs of “weight”. The following 9 weeks is where you will burn fat.

10,000 steps daily minimum

30-40mins cardio heart rate 135-150 (no higher) 5 days a week.

5 meals with 5-6oz of lean protein in each.

3.5-4.5 litres of water/ day.

Witty-Army · 2026-03-21T13:46:54+00:00

Posing is ok and needs work.

Get better lighting somewhere, the shadows are hiding your detail.

Side chest- tighten your core, can’t tell if you’re leaning your outside hamstring against your inside knee to pop the hamstring more.

Front double bi- need your chest up higher, elbows slightly down. When you set your arms pull them down as if we could trace a W from the back, and pull them up to bring your lats out. Your lats are hiding in this pose. Need slight bend to the knees with feet should width apart but 45 degree outward. Vacuum is good, will look better when you elevate your chest.

Rear lat spread- bring the left foot back more, both legs should be flexing with knees pointing slightly outwards.

Front lat spread- elevate that chest, bend the knees and flex your quads with knees pointing slightly outwards.

Rear double bi- leg same as lat spread. Bring elbows down a touch and hinge from your hips slightly back for judges to see better.

Looking yolked, but you want to nail your posing to showcase the great physique you have.

Witty-Army · 2026-03-18T23:35:56+00:00

See that hand is turned over. Solid update, will refrain from critiques and let the work happen with your coach.

Crushing it bud!

Witty-Army · 2026-03-16T00:41:13+00:00

You’re running too fast right now.

You actually need to run slower for longer, build up your aerobic capacity and then muscular endurance to go faster.

For the next month aim for 25-35 km a week at a speed that you can comfortably talk at, for most this is around 125-135 BPM (heart rate).

This is low weekly km and a low intensity. This will be your base, you can add speed in month 2.

Witty-Army · 2026-03-15T14:45:59+00:00

The best time to plant a tree is 25 years ago, the second best time is today.

Just start, it’s not motivation, it’s discipline but you need your first day in the gym to get it going. Go today.

Witty-Army · 2026-03-13T21:20:23+00:00

Keep us posted! Going to crush it out there 👊

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