Gympleb
Gym Pleb

https://www.historyfile.au/

1) Trust 2) Respect 3) Family

Public Key

npub1mw8c0tjt3dwsacu3w0x6zjjts6mumytxjpjxwsaz4xhn6ecy30dsvf046w

NIP-05 Address

Profile Code

nprofile1qqsdhru84e9ckhgwuwgh8ndpff9cdd7dj9nfqer8gw32nteavuzghkcpz3mhxue69uhhyetvv9ujuerpd46hxtnfduqs6amnwvaz7tmwdaejumr0dsepkm2k

Publishing to

relay.damus.io

nos.lol

Author Public Key

npub1mw8c0tjt3dwsacu3w0x6zjjts6mumytxjpjxwsaz4xhn6ecy30dsvf046w

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Last Notes

2025-02-22 03:40:54 UTC

I have been on a mission for the last 5 months to try and get into the best shape of my life in a way that is sustainable and long-term.
I wanted to share some things I have found along the way that really help.
1. Increase your NEAT. This is basically step tracking. I did almost no extra cardio these last 6 months, but I always got 10,000–12,000 steps a day. This is while working my teaching job. You can buy the cheapest step tracker you can find and hit that target—you will burn around 400 calories a day just walking.
2. Log your food. Apps make it so easy, and macros, once you play around with them for a few weeks, are really flexible. I eat more lollies now than I did 5 months ago. I just log them and make sure I hit the mark.
3. Water fluctuations mess with your mind, but the law of thermodynamics never lies. If you are tracking, you will get through weeks of zero change on the scales. The body will burn energy, and you just need to manage calories in vs. calories out.
4. No food is bad! As I said before, I can eat anything—I just plan for it early. Going to a birthday party? Log the cake at the beginning of the day, have your cake 🍰, and eat a bit less in other areas. You will have fewer cravings if you budget right.
5. Gym sessions do not have to be long. I go 5 days a week, but no more than an hour at a time. This just adds a few more hundred calories burned.
6. Do not starve yourself! Set your deficit at no more than 500 calories. Anything more will have you crash out. A 300 to 500 calorie deficit for a few weeks, and you will not even notice.
https://m.primal.net/PGPY.jpg
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2024-12-31 05:29:27 UTC

New skill unlocked 🔓
https://m.primal.net/NMKq.mov

2024-12-13 06:35:37 UTC

70 day cut has ended, 10kg down ~15% down from 23% time for a break
https://m.primal.net/Muiy.jpg
https://m.primal.net/Muiz.jpg

2024-12-08 12:06:31 UTC

https://youtu.be/8BDdhIUtOCo?si=Rzpkak-XBNaa54KL

2024-12-02 09:24:08 UTC

Is there no end to the corruption
https://m.primal.net/MlxS.jpg

2024-11-26 08:24:10 UTC

Man once upon a time I thought Peter Zeihan was a really insightful dude when it came to global predictions and trends, but ever since the Rogan Podcast the shine keeps wearing off. Probably took me too long to realise that he is just a arrogant, CIA shill that will never retract a wrong opinion or call.

2024-11-24 01:27:51 UTC

Latest episode out now https://open.spotify.com/episode/5HqeZ6ADkhvqjBEGrsizfB?si=jyN6YTz4QLidLkbABKxTig

2024-11-24 00:04:44 UTC

40 days and 40 nights just going to keep stacking #nostr #gm #morningcoffee #crossfit #gym
https://m.primal.net/LSsb.jpg
https://m.primal.net/Mfbz.jpg

2024-11-23 23:47:37 UTC

Have you gone for a walk today? #gm
https://m.primal.net/MfbZ.jpg

2024-11-23 21:13:14 UTC

Just hit 10 strict full extension pull ups today! Was stuck on 7 for the longest time.

2024-11-20 20:17:32 UTC

The trend continues lost 6.5 kg or 14lbs
https://m.primal.net/Mcbt.jpg

2024-11-07 08:27:49 UTC

Finally got my biological age to match my actual age. Let’s keep earning more time.

2024-11-03 01:44:54 UTC

https://m.primal.net/Lqsm.jpg

2024-11-01 21:43:37 UTC

Time to touch grass 🥾 #gm
https://m.primal.net/LpiF.jpg

2024-10-30 20:44:49 UTC

Weight loss is a mental game, water 💦 fluctuates like a mother every day and so many people get frustrated and quit. Just trust that if you are active and in a caloric deficit you will win.
https://m.primal.net/LnTC.jpg

2024-10-26 21:34:04 UTC

This is how empire ends 👀
https://m.primal.net/LjJo.jpg

2024-10-25 11:08:52 UTC

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45 days left goal is sub 15%

2024-10-25 11:07:20 UTC

Some dude on #polymarket is high @npub1qny…95gx @npub1guh…6hjy #trump
https://m.primal.net/Lhgy.jpg
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2024-10-25 05:36:56 UTC

Just keep hustling #gm
https://m.primal.net/LhUR.jpg
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2024-10-24 09:08:59 UTC

Cut update: 14 days in new scan is shows 17% body fat down from 22%

2024-10-18 09:54:00 UTC

We can all feel it right the omega candle is upon us… ⬆️ 🟢 #bitcoin

2024-10-16 06:44:50 UTC

3.5 kg or 7 lbs down so far gonna keep on grinding. #gn

2024-10-16 06:42:00 UTC

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Sorry bounty ended

2024-10-15 04:26:51 UTC

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More than me brother https://primal.net/e/note1548ey3qyhsgsuh0479dypdg2yrxhe5au2lh3qw7jrezds7hy9e7qyt5arp

2024-10-12 21:52:10 UTC

Almost at the next round number ⬆️ #ngu #gm
https://m.primal.net/LTzc.jpg

2024-10-12 02:47:02 UTC

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King 👑

2024-10-11 22:53:43 UTC

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That or develop back muscles

2024-10-11 21:40:29 UTC

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Thanks brother

2024-10-11 21:32:13 UTC

Alright #nostr for the next 60 days the cut from 22% to 17ish begins… just in time for a hot Aussie Christmas. #gm #plebchain
https://m.primal.net/LSsb.jpg
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2024-10-11 21:25:10 UTC

Bounty is still open now up to 6000 Sats ⚡️ #gm
#note1wde…hn27

2024-10-11 10:45:50 UTC

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Bike riding

2024-10-11 05:55:43 UTC

Proof of Sweat 😓
https://m.primal.net/LSBD.jpg

2024-10-10 21:57:05 UTC

The Great Reset - Paperback https://a.co/d/0Em3r2p #GM #books #plebchain

2024-10-10 10:55:13 UTC

#GN 6000 sat bounty still waiting to be claimed #bitcoin # plebchain

2024-10-10 06:57:51 UTC

Keep on trucking @npub1a2c…w83a
#note1a32…5fa6

2024-10-10 06:55:44 UTC

Bounty update now 6000 Sats ⚡️ for the top two. 👀 #bitcoin #gm #reading #podcast

2024-10-10 06:54:15 UTC

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Make it more worth your while

2024-10-10 06:53:48 UTC

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Fuck it make it 6000 Sats ⚡️ for the top 2

2024-10-10 06:50:58 UTC

#BITCOIN BOUNTY ALERT 🚨
2000 Sats ⚡️
I am looking for legitimate reviews/feedback for my George Orwell 1984 prequel. I don’t want GPT feedback and will zap 2000 Sats for the best TWO reviews. Again it does not have to be ass kissing. @npub1a2c…w83a you might be able to help me boost this from one aspirating fiction writer to an another.
I have a audio book version here below 👇 if you keen direct message your review.
https://open.spotify.com/episode/4vHJTaiJgkROpan1i9gbqR?si=pnCNZKm3Q26tjPuYdZjAHg

2024-10-09 01:58:48 UTC

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We are all Satoshi… accept Craig

2024-10-09 01:57:21 UTC

We are all #Satoshi Nakamoto…. accept Craig, fuck you Craig you scamming piece of human trash 🗑️ #bitcoin

2024-10-09 01:54:48 UTC

Deload week and holiday finish pumped for the next 6 weeks

2024-09-30 09:14:43 UTC

Incorporated deep dips today, as in armpits to the bars, slow and controlled. Max out at like 8

2024-09-28 21:55:26 UTC

Made it to deload week :)

2024-09-28 21:54:39 UTC

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How heavy?

2024-09-26 20:39:43 UTC

The lines say YES #bitcoin
https://m.primal.net/LDAB.jpg

2024-09-26 20:37:30 UTC

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Thankyou for your service

2024-09-26 09:32:00 UTC

But did you die?
https://m.primal.net/LCcs.jpg

2024-09-25 02:41:56 UTC

Walk more and eat smaller portions, simple principles that if you execute everyday without fail will get you started on your cut.

2024-09-22 02:25:34 UTC

Gotta catch them all #family #pokemon
https://m.primal.net/KxTs.mov

2024-09-21 21:48:52 UTC

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https://m.primal.net/KxCa.png

2024-09-21 07:22:04 UTC

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Clean or dirty?

2024-09-21 06:30:31 UTC

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Cheers brother

2024-09-21 05:03:16 UTC

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No I am currently still high teens, so I most likely will have 1 more working week, then a De-load on my family holiday to manage fatigue, then be straight back into another 6-8 week program. I have been going for 6 weeks now, but was a soft boy before I started.

2024-09-21 04:13:48 UTC

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What’s the goal?

2024-09-21 04:06:28 UTC

My experience trying 💯 sets a week 12,000 steps a day in a caloric deficit.
Week 1 Friday - Fine 💪
Week 2 Friday - Deaths Door 🚪
I am sure the program is great in a caloric surplus but not advised during a cut.
#gym #health #bitcoin

2024-09-21 04:01:45 UTC

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I like meat as much as the next guy but I don’t think a lot of these claim about plant oil is 100% guaranteed.

2024-09-20 01:17:05 UTC

Living the dream, bought with Sats #bitcoin
https://m.primal.net/KvNe.jpg

2024-09-18 12:14:35 UTC

I am just calling it now the October surprise is expanding war in the Middle East

2024-09-14 23:54:13 UTC

#gm time to go and touch the grass #family #bitcoin
https://m.primal.net/KqKN.jpg

2024-09-14 23:51:22 UTC

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God is good

2024-09-13 07:03:36 UTC

Best tricep exercises?? My thought 💭 is dumbbell skull-crushers with a range of motion past the head. #gm #fitstro #health #fitness #gym #workout
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2024-09-12 07:41:56 UTC

Really interesting 🤔 I knew the massage gun and foam roller was bull shit #gym #fitness #health https://youtu.be/bZod37igzQk?si=CrKs3hvJQlB4oScX

2024-09-12 07:09:56 UTC

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Nobody?

2024-09-11 22:39:36 UTC

Can someone explain the #replyguy issue to me, I assume it is something to do with spam? #nostr #bitcoin

2024-09-10 07:07:44 UTC

20 sets a day in a 1 hour session is next level

2024-09-10 01:40:54 UTC

GM #coffeechain #Bitcoin
https://m.primal.net/KlWq.jpg

2024-09-09 08:07:22 UTC

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@npub1a2c…w83a my take on a 1984 prequel

2024-09-09 08:04:03 UTC

I made a animated short for the first chapter of my book 📚 The Great Reset check it out if you have time #bitcoin #nostr https://youtu.be/bMFAcj4XyMM?feature=shared

2024-09-09 07:53:48 UTC

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20 sets today definitely felt different

2024-09-09 07:53:01 UTC

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You probably have a good step down technique, my hip flexors just suffer

2024-09-09 03:17:49 UTC

Like ❤️ if you are a low sets person zap ⚡️ if your high sets - High sets for hypertrophy #bitcoin #nostr #plebchain #health #gym
https://m.primal.net/KkTX.jpg

2024-09-09 03:13:50 UTC

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Fuck box jumps 📦 but at least it’s not like the games this year did you watch the 1000 step ups 💤

2024-09-09 01:19:23 UTC

A student made a D&D character as part of his history interest project. I went to hand it back with his results and said “I assumed it was not for keeps”, he responded “you can if you like it’s you after all” I had not idea 💡 it now sits pride of place in my desk
https://m.primal.net/KkOM.jpg

2024-09-08 20:50:00 UTC

I do like it that there is a lot less BREAKING 🚨 on #nostr I guess #bitcoin fixed it

2024-09-08 12:00:08 UTC

GM kings #gm #coffeechain
https://m.primal.net/KjXy.jpg

2024-09-08 11:15:00 UTC

Anyone else here #nostronly I would like to follow

2024-09-08 11:10:50 UTC

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Same here brother feels good

2024-09-08 06:37:16 UTC

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https://m.primal.net/KjJH.jpg

2024-09-08 06:36:22 UTC

Never throw out a broken block clock #bitcoin #nostr #plebchain @npub1az9…m8y8

2024-09-08 06:30:54 UTC

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Ah doubt I will make it, I am down under 🇦🇺

2024-09-08 06:20:17 UTC

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What’s the location of the walk?

2024-09-08 05:44:04 UTC

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Running not my jam, lifting is life haha

2024-09-08 05:35:24 UTC

#Bitcoin is digital real estate
https://m.primal.net/KjGF.jpg

2024-09-08 05:33:55 UTC

Just got a follow from the cyberpunk queen of finance @npub1a2c…w83a #humble

2024-09-08 05:31:39 UTC

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Why not have it be both, sci fi with Bitcoin elements

2024-09-08 05:25:27 UTC

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Nostr Lyn needs to break free and write the fantasy book, great writing is not when you ask yourself “what should I write” but when your bursting at the seams to say something. I really found this with my book The Great Reset https://youtu.be/Rv9IcgMJ-Wg?si=T7MaK2yuFuI4POnV

2024-09-08 04:35:43 UTC

Sunday Family Roast #foodstr #food #bitcoin
https://m.primal.net/KjDY.jpg

2024-09-08 03:50:52 UTC

Two months ago I decided to make a difference to my TDEE, I got my steps up 3000-5000 per day, been a great way to substitute the bike or treadmill, now I have more time for lifting heavy shit, which lets be real is the best part of training. #bitcoin #nostr #plebchain #pleb #gm
https://m.primal.net/KjBK.jpg

2024-09-08 03:34:17 UTC

Going for 100 sets this week focus and chest and back, maintenance for the rest. Expect calves… #plebchain #gym #proofofwork #bitcoin
https://m.primal.net/KjAU.jpg

2024-09-06 10:12:42 UTC

Truth
https://m.primal.net/KgfM.jpg

2024-09-06 10:08:33 UTC

Not enough, most people in Australia are just numb to leverage
#note1xtl…zl04

2024-09-06 10:06:54 UTC

Join us in this riveting episode as we unravel the fascinating story behind the petrodollar system and its influence as the global reserve currency. We'll take you on a journey back in time to the 1970s when the petrodollar was born, the result of a groundbreaking agreement between the US and Saudi Arabia. Discover how this strategic move forever changed the landscape of the global economy and cemented the US dollar's position as the world's foremost currency.We will provide insights into the geopolitical chess game that shaped this pivotal moment in economic history, and explore the ripple effects that continue to be felt today. We'll examine the consequences of the petrodollar system for oil-producing nations, the role of OPEC, and the impact on global trade and financial markets.We'll also discuss the future of the petrodollar amidst rising concerns about its stability, and explore the potential challengers to the US dollar's reign as the global reserve currency. Don't miss this enthralling episode that delves deep into the world of petrodollars, economic power plays, and the ever-shifting dynamics of the global financial system. https://open.spotify.com/episode/2dpiE5yJc3704IMOPB7fuN?si=JfFtVA1YT2WtoD1MAPdiJQ

2024-09-06 09:59:51 UTC

Explore the precipice of global conflict in 'Pushed to the Brink,' a compelling three-part series on the Cuban Revolution. Starting with the harrowing Cuban Missile Crisis, we ask: why Cuba? Journey back to the origins of this pivotal period as we dissect the art of brinkmanship—navigating dangerously close to the edge of catastrophic conflict. Each episode unravels the thin lines between victory and defeat, and peace and war, illuminating how these razor-thin margins shaped not just Cuba, but the world. #podcast https://open.spotify.com/episode/4VdcyMcMVpch7aVSrxm2hN?si=9IwDtdD-Qcy-KHJ9KcmNCg

2024-09-06 09:53:30 UTC

#Mustang
https://m.primal.net/Kgeg.jpg

2024-09-06 09:52:29 UTC

One of three B-52s outside the states
https://m.primal.net/Kgea.mov

2024-09-06 09:51:08 UTC

#jets ❤️
https://m.primal.net/KgeX.mov

2024-09-06 09:44:30 UTC

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Good lift

2024-09-06 09:39:50 UTC

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Sure it’s coming from that small star