Elf

[Elf @3lfspice]

@Musclemanhh The funny part is that you'll build the muscle and then it will just add more width to your belly until you lose all the fat overall 😁

[Elf @3lfspice]

@damifoza I like boxing for this. Lots of hip / core / leg work, also high intensity for cardio.

Get the proper form down and you'll feel the power delivery from the punches forming at your feet and move through your body to your fists.

[Elf @3lfspice]

What do you mean "still believing in Santa Clause" 😨

[Sierra @Sierra_rak]

Still believing in Socialism when you’re 30 years old is like still believing in Santa Clause.

[Elf @3lfspice]

@LauraLoomer Someone true to their beliefs would not stress defending them.

Keeping up a mask on the other hand...

[Elf @3lfspice]

I really hope this starts to open the eyes of the Massie stans.

[Erikaaa @ErikaCA47]

Thomas Massie insinuates there’s no election fraud.

He says the “Save Act is a distraction because we won all the elections.”

Tried to tell people this guy was a plant.

[Elf @3lfspice]

@ScottPresler Bro we need you in Massachusetts so bad.

[Elf @3lfspice]

The biggest thing I learned: you can't out-train poor recovery and fuel.
Cutting calories was the easy part — results were immediate.
Then I added strength training and hit a wall. The fatigue was real. I got hungrier than my deficit allowed, and the weight started creeping back. Strength was up slightly, but I was sore for days.
The fix was fuel. I took protein from ~40g to 160g a day and added creatine + supplements.
Recovery per muscle group dropped from 3-4 days to 1. I was fuller too, so hitting my deficit got easy again.
Once I hit ~200lbs with recovery dialed in, I brought in cardio.
Today I can hold 170bpm for 30 minutes — two sessions a day, and I only need a rest day after two days straight.
Current split: 2 days HIIT → 1 day weights → 2 days HIIT → 1 day weights → rest.

[Elf @3lfspice]

@TobyForSD

[Elf @3lfspice]

@RWrasse Keep digging bro

[Elf @3lfspice]

@AndrewDesiderio

[Elf @3lfspice]

@nicksortor "sentenced in October"
---lets give him months of behind the scenes mitigation?

[Elf @3lfspice]

@RWrasse Keep digging, bud.

[ThePersistence @ScottPresler]

They will NOT allow me into — as a ticketed individual — the South Dakota Republican Party dinner w/ Senate Majority Leader Thune.

[Elf @3lfspice]

@DC_Draino He's going to hit them with a wet pool noodle.

[Elf @3lfspice]

@dbongino I expect no more action from this post than you did your whole time as Deputy Director.

[Elf @3lfspice]

Lets all watch in amazement as nothing significant happens.

[Rapid Response 47 @RapidResponse47]

💥

[Elf @3lfspice]

@CGDaveMac @thegarybrecka I have this weird thing where I don't feel like I'm getting the grime off without hot water 😂

[Elf @3lfspice]

@CBSNews If I told my boss that I couldn't implement any type of simple system within 5 months, I'd probably just lose my job on the spot.