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a world turned upside-down (/wrol/ book thread) Strelok 06/16/2020 (Tue) 02:40:20 No.2682
Hello /k/, I'm the author of "a world turned upside-down", formerly titled "gear packing list file". Here's the newest version (1.9). If you wish to contribute to the contents, please download/read it and then post here with what you'd like to see added. Be sure to mention/explain where your contribution belongs in the book. Thanks. You guys were surprisingly hard to find again.
>>2682 >pdf thanks for posting, I'll have a look
Shameless self-bump. Come on people, I need feedback to keep improving it.
>>2682 Your ideas on starvation and famine are all wrong. Realistically we could easily support feeding 10 billions lives. It's just not profitable or practical. I like the discussion on equipment. I'd disagree that you should go for the lightest equipment as that will encourage people to choose space age polymer spoons over a proper mess kit. It's ok to add a little weight for a more rugged and durable alternative.
>>2682 I'm enjoying this so far, and appreciate the references to other literature within. Keeps it nice and streamlined. Please let me know if you want a proof-reader as you go. My contact is 0rcu5@protonmail.ch >>3737 >Shameless self-bump. As an aside, this is content I would love to host over at 8chan.moe/abyss, if you'd like further dissemination.
>>2682 Was that a typo when you were recommending to carry some sort of "fized" blade knife/bayo? Otherwise quality OC so far Strelok. I wish I could add some improves, but I've nothing of depth to add that you hadn't gotten to. Maybe the only thing thats standing out is the tips and tricks chapter, which I feel could be either incorporated into previous chapters to blend with a greater concept or be made into their own seperate chapters.
>>3743 As stated on page 16: "About nine to ten billion with genetic engineering and all of modern science." I know we can do it. I'm basically pointing out that it's at the limit of what we can currently achieve (not that it will be an issue, as data shows we have passed peak baby and peak child, only the reduction in deaths in Africa is keeping the population growth going). >Equipment. Noted, I've included the word "durable" in a few places to hopefully avoid that. If you can think of any re-wordings please post the paragraph and your suggested changes to it. I've found that if weight reduction is not emphasised, soldiers will carry the kitchen sink and then dump it by the side of a track as soon as they can, so I'm trying to avoid that happening in the first place. >>3748 >proof-reader Not sure I need one right now, I'm getting a bit stuck for content actually. >host As soon as I can finalize a version, that would be great, I hope I made that clear in the copyleft notice on page 2. You're welcome to share 1.9 there now if you like, and would appreciate the link to it if you do. >>3934 >typo Ah good catch. Fixed it. > tips and tricks Yeah, it's kind of an orphaned part. I've recycled a few in the various sections, I'll work more on that. So far, I'm needing more stuff on /k/ approved prepping, tribal identity construction, food supplies, and home defense. If anyone has anything that they've thought up, please post it and I'll work it into the book. A fair bit of it is actually pieced together from old discussions here and on 8/wrol/ (RIP). If any of you can suggest things about selecting group members under the current hostile climate, please point me in the right direction.
>>3743 >Realistically we could easily support feeding 10 billions lives maybe right now with each of us eating rice with a bug steak but the top soil worldwide is ever degrading and there's only about 60 harvests left on the average. No way, we'll feed such many people and subhumans in a decade or two. That's just delusions coming from the same folks who told you we'd all drive electric by 2000 or AI will catapult us into a carefree utopia. And this is just assuming no major disasters or wars hit us. You destroy in about six months what takes you 20 years to built and extreme foot shortages are no hypothetical scenario.
*food fuck me :/
>>3961 >would appreciate the link to it https://8chan.moe/abyss/res/10.html
page 18 second paragraph >to farther prepare for collapse
>>2682 The content of your work is very good Strelok, there are a few typos here-and-there that should be fixed but I'm not going to go into those. My main gripes are: A lack of a glossary, Chapter five looks like shit with all the compressed images, clearly made earlier and has not been updated to the current standard. And last but not least, the lack of a proper sources pack, documenting each linked video and referenced work. IBNs (International book numbers) would be nice for easy searches.
>>4054 Thanks. >>4056 Thanks. Corrected "farther" -> "further" >>4099 >glossary Can you provide some suggested words for it? I tried explaining terms as I went, I know many/most that will read it don't have a military background, so I avoided jargon as best I could. >Chapter five I assume you're talking about the "gearfag equipment selection" part, yeah, I need to rewrite that sometime, it's actually from an infographic, cut into sections. >proper sources pack So, a list of links and books? I do plan to include a "Bibliography and Suggested Reading" section, and as long as I can find them I will include IBN's for books. If any of you writefags wants to pitch in and write up a paragraph or two of stuff, please do it- there's plenty of info and ideas in your heads that that I probably won't think of, and would be more than happy to include somewhere.
Ah by the way here's the newest part. Additions are in green for now, sop you guys can easily find them.
>>2682 Too much Doomsday mongering for my taste, but the content is solid.
>>4184 Sometimes it’s good to scare people into getting their ass into gear, I’d call fire in a theater if there was a shooter since that’s be easier for convincing dumbasses that it’s not part of the act.
>>4166 Very good read strelok. I recommend total war by H. Von Dach and the most updated ranger handbook you can get your hands on for suggested reading material. I think something can be said about investing in chickens as a source of food as they are willing to eat everything and are great sources of protein. I think a section dedicated to physical conditioning should be added for those who have room temperature iq and think they don't need to be able to run fast. But all around very good work strelok.
>>4184 >>4208 Plan for the worst-case, and anything else will be a breeze. >>4217 >total war Ah the Swiss guerilla manual. Good idea, I actually have a copy somewhere myself. >ranger handbook From memory, Mosby suggested the 2006 edition as the best for guerillas. >chickens I actually added a draft paragraph of that nature just after uploading this version, lol. >physical conditioning I'm open to any writefag who wants to contribute a paragraph or two. The section on backpack selection already has a portion on physical conditioning. Again, if anyone at all wants to write up a paragraph or two on any relevant topic, I am very happy to include it where it suits and also happy to cite any of you who contribute. I'm writing this thing in my odd spare moments, and I'm not exactly a great author.
>>4236 >>4236 >I'm open to any writefag who wants to contribute a paragraph or two. The section on backpack selection already has a portion on physical conditioning. I don't know if this is what you were looking for, but... ~ In the sample workout you will be working out four times a week, space the workouts apart evenly. Remember, doing low reps with good form is better than doing lots of reps with bad form. There are tons of videos online explaining and giving examples of good form for every exercise on the list. If you can’t do 5 pull ups, do “jumping pull ups.” If you can do over 10 pull ups in a row, add weight [can be anything even sand in a plastic bag, that’s in a backpack.] ! = Do exercise with an backpack full of heavy shit. Day 1 Squat 50/reps 2/sets Wall sit 3/mins !Lunges 10/reps 3/sets !Squat jumps 15/reps 2/sets !Calf raises 40/reps 3/sets Jog 1 mile [record time and try to beat next time] Day 2 Push ups 30/reps Leg lifts 20/reps Diamond push ups 30/reps Flutter kicks 40/reps 2/sets Wide grip push ups 30/reps Plank 1 ½ mins Sprint 100m jog 100m for 1 miles [record time and try to beat next time] Day 3 Pull ups 5/reps Close grip pull ups 5/reps Wide grip pull ups 5/reps Chin ups 5/reps Close grip chin ups 5/reps Wide grip chin ups 5/reps Dips 5/reps 3/sets Sprint 100m walk 100m for 15/mins [record time and try to beat next time] Day 4 !Jog 1 mile Remember to eat and drink lots of water. ~ I couldn't think of a practical replacement for overhead press or curls, does anyone have any ideas?
Don't know where this should go, maybe the tips section. You can super glue you insoles onto your mid soles, so if your boots get wet the insoles don't get pushed around. Also something about 330 conibear's, they are super versatile traps. You can catch everything from muskrats [not likely but I've seen it done] to beaver to lynx
>>4248 >>4248 >Sprint 100m walk 100m for 15/mins [record time and try to beat next time] Correction [record sprints and try to beat next time]
>>4248 Ammo can curls and overhead press could be practical. Even if they aren't full of ammo you could fill it with rocks, tools and other shit to make it a training weight as much as it could be used to keep important supplies safe and dry.
>>4208 >Sometimes it’s good to scare people into getting their ass into gear,... That may be true, but most situations and circumstances in life are seldom as clear cut as they are represented in many books. A crisis can be a half-baked event that makes you destitute in one way, but leave other parts of your life intact. If such a scenario happens all the preparation can become useless as it is not the right tool for the job. For example the book is talking about the symptoms of collapsing civilization, but it ignores the fact that a society can show these symptoms without civilization actually being threatened. Equally it ignores that such symptoms do not show up equally in a countries territory, one part of a country can get totally fucked, while the other part continues like nothing ever happened. Each of these symptom can become a life threatening crisis, but they all require different handling depending how and in which circumstances they show up. Yet the book is predominantly centered around bugging out into some country location and setting up Noah's Ark. In Chapter two there is talk about buttering up local power institutions, but what is the point if your plan is to leave your city for some mountain valley? Shouldn't the people that are already living in the place you plan to bug out to be more of your concern? Next the book talks about not being political in public, only to say at the end of the chapter that if you don't stand for your rights you don't deserve to have them. So what is it? Should we watch our community go politically to shit, only so that we have an easier way bugging out later? This is poorly explained, especially when the book later goes into setting up an ethnic-tribalistic type of government wherever you have planned to build your Noah's Ark. If you don't politically agree with the people you plan to bug out later, this will turn into a shit show. However such political agreement must be conserved before the bug out scenario happens. So how should this happen if one never talks politics with his people or the people in the place he wants to flee to? >>4248 >! = Do exercise with an backpack full of heavy shit. Rip joints.
It's a decent base. There's some good stuff in there but it really is structured like some ramblings from a guy that's taken the black pill and believes that there will be nothing. In effect chapter 1 assumes that the alternate to society collapsing, how it is built and cared for, is something that should not be spoken of because it is predetermined that it will collapse. Everything relating to that is omitted. There is nothing that an individual can do to change the course of countries as a whole and so there is also nothing that they can do to change the course of their local community - or their local group - that might be receptive. And this is in spite of communities being pivotal in your long term solution. They must somehow survive and not be subject to similar bludgeons as wider society that leave them too weak to survive the shock of collapse. Provide the counter argument. Provide what individuals do to make communities strong. Some structure and organization about how you're going to progress through a certain topic would help. In gear lists, go through things in terms of type. Don't mention a sleeping bag then jump to something else then back to sleeping gear. Chapter 2 is a bit scattered like that too. It goes from local stuff to dispersal with multiple locations then back to local stuff. It can be arranged to be more persuasive through changes like moving the paragraph about the boy scouts up to be with taking action in your local community.
>46. Whether you are a raiding tribal warrior, a guerrilla fighter, a militiaman, or a post SHTF survivalist, you have only two basic combat actions: the raid and the ambush. Practice them until they flow naturally, and your defenses against them, and you will survive when others won't. https://www.youtube.com/watch?v=rYfhBxCckXo And Prepping an Ammo Can and Bullets for a Long Term Cache Ammo can Put masking tape around the top ½ inch of the can and spray flex seal on the inside and outside of the can, leave for a few days to let it dry then do a second layer. Put silicone spray on the gasket, and vaseline on the lip on the top of the lid [beside the gasket] and hinges. Put a damp rid [or something of similar size] moisture absorber in your gun safe [or wherever you keep your ammo] and leave the can open in there for a week. Ammo Leave the ammo in the gun safe with the moisture absorber for a week, then vacuum seal it in a mylar bag and put an oxygen absorber in there. Vacuum sealing mylar bags is difficult, but there are videos on how to do it online. Don’t use regular foodsaver plastic bags because they have microscopic holes in them, after a year they will be filled with air.
>>4236 The 2006 ranger handbook is better for guerilla tactics but the 2017 focuses much more on squad level tactics and how to fight once the rounds start flying. As far as physical conditioning basicly just SS. Running is extremely important and 1 mile really isn't very far so extending your runs to 5-8 miles is much more practical. Also high intensity exercise. Imt really gets the heart pumping. Running with a ruck is absolutely terrible for your joints but it's something that needs to be practiced.
>>4272 >around the top ½ inch of the can where it touches the gasket
>Your toiletry set should include: >Shaving gear (as compact as possible), a travel mirror, tooth-brush & tooth-paste, floss, soap, a nail trimmer, tweezers, foot powder, and foot-care items. Toilet paper tablets too https://www.youtube.com/watch?v=dP9U7cuzpuY
>>3967 Shit and piss makes good farmland. Keep cattle in the fields between growing seasons and you'll find it plenty fertile next time you plant. Their hoofs help mix it all in. A round of legumes should be done as well, to fix nitrogen into the soil. There are some youtubers that will go into it quite a bit with hundreds of hours of video all with applied knowledge in their gardens in visiting other's gardens. Check it out if you want to Dig Deep. Also check out "Green Management" you can turn african desert into farmland by penning animals to a small area for a week. >>4236 Physical conditioning - walk 6 miles a day or about 10k steps on a pedometer plus 2k for miscounts and half-steps; if you work a physically demanding job cut this down to 1 mile or 1.7k + .3k [2k] on a pedometer. This is for some basic conditioning but once you're conditioned it aids in recovery quite a bit. It's also good for a person to travel around on foot around their neighborhood - unless you live in a thug ghetto. Then maybe just jump rope or pace inside. For the hands - half fill a 5 gallon bucket or any tub with dirt from your yard. Better with sand and gravel in it, which you could go out and buy. Using one hand for a time till exhausted then switching to the other: dig in and swirl, clockwise counter-clockwise, also grabbing and crushing the mix, also scooping it up overhand or underhand or at some angle, also hoeing or scooping the dirt with the back of the hand and fingers in this manner to exercise the back of the fingers, hands, wrists, forearms. Depth determines resistance hence strong fingers to pierce and reach the bottom are necessary and cultivated by this exercise. Add abrasive materials such as more sand and small pebbles once the skin adapts to the original contents. Go with more and more sand and pebbles if you can pierce the dirt sand pebble mix easily and it doesn't damage your skin, and you can move the contents easily. Add water if the resistance is too low, don't add water to high dirt mix. Strong and tough hands capable of much work and violence are of course to your benefit. Go on mini rucks carrying a lot of weight on your shoulders and some in your hands. One starting point is 60 lb weight vest and 10 lb dbs for 1000 ft or around the block. Do this daily, twice daily if you're motivated. Each week or two increase the weight on the vest or add a backpack with 5 - 10 lbs in it, and up the dbs by 2.5 - 5 lbs each depending on what increments you have. It's better if you wrap these dbs in something for grip training, and increase the distance by a small amount, 500 ft or half a block. Try putting more weight on the forefoot than the heel, will save your knees if you can walk on your forefoot weighted. You can step the progressions of distance, weight in hands, weight on back throughout a 2 week period if you want. Once you have 120 lbs on your back, 40 lbs in each hand, just add distance. Once you've gotten up to 3.5 miles, focus on walking on your forefoot a bit more then focus on speed. Being able to carry a lot of weight a few miles is good, but the training translates well to traveling a long distance with less weight. You could easily carry 80 lbs 10 miles a day each day for a few days without too much problem after this. An 8+ lb gun in your arms would be very light as well, so even when exhausted you wouldn't have as much trouble aiming. Pull ups. Every variation, two finger pull ups, towel pull ups, chin ups, wide grip, holds at the top, middle or dead hang, cross to left and right at the top, muscle ups, cross monkey bars, climb rope. Just do a lot. Keep a record of what you do the first week then try doing the same the second week but with more reps or sets, then workout more days the third and fourth week, then just keep adding reps and sets and variations in the future. Scale a wall, pull on a rope, climb in general. Basic stuff.
>>4236 Legs. Cossack squats, duck waddles for distance and time, goblet squats, goblet cossack squats, jumping squats, jumping goblet squats, and jump rope. Same as with pull ups. Basic fitness. Squat is the biggest indicator of overall strength. For general fitness and to move around without trouble. If you knees get cracked it should help you stumble away and recover long-term as well. Throwing. Throw a baseball, light medicine ball or some ~2 lb rock, and heavier ~8 lb medicine ball or rock; each has a different purpose. Both arms. Throw down or forward or up n forward (not directly up of course) , overhand or under hand. If you don't want it going somewhere then wrap it in something attached to some anchor by a ~10 ft rope or whatever works. You'll want to work on your aim as well, skill work mostly with odd objects or weapons like the javelin. Don't throw out your shoulder or elbow, so be reasonable with how you exert yourself in all this. Take out a bird, rodent, squirrel with a small rock for an easy dinner. Throw a larger rock and crack a bear's skull if it's charging at you (has been done, killed the bear outright. Guy was in minor league or college baseball in his youth.). If you are without weapon for god knows why, a well aimed rock will kill your enemies quite easily.
Latest version (1.9.2) hot off the press. Now with more images and stuff. >>4248 >>4251 >>4367 >>4368 Great stuff. Thanks, I'll edit it a little and work it into the next version. Can any of you suggest a book I can provide a link to for this stuff? Focussing on bodyweight exercises and that kind of thing? I assume most people who will read it may not have access to a gym and such. >>4249 >insoles I'll mention it. I've already suggested having a spare set of insoles though, so not certain how to combine the ideas. I'll slide it in where I can. >trap Thanks. >>4255 >crisis Fair point. I do disagree with "society can show these symptoms without civilization actually being threatened" - I would argue that a patient showing the symptoms of a terminal illness has to be treated as actually being ill, no matter how long they may take to die. >institutions Your local power institution would ideally be the one in your long-term location, which you ought to move permanently to before SHTF. However, feel free to write something up yourself - this book is pieced together from various parts, and is unlikely to be fully coherent, tbh. I am working on that but don't consistently have time to do it. >>4259 >Everything relating to that is omitted. It's also based on my assumptions - I believe that Mosby and Glubb got it right, while you seem to favor doomvorcanon's take in "Barking at the Herd". If you want to write something about that likelyhood, feel free- I am happy to add a chapter on preventing this outcome if possible, and if you turn out to be correct, I would be glad to buy you a round of drinks if we ever met. >structure and organization Yes, It will need to be edited heavily before it's finished. >>4272 I actually mention that guy's channel but will add a direct link to that video. >>4274 >The 2006 ranger handbook is better for guerilla tactics but the 2017 focuses much more on squad level tactics and how to fight once the rounds start flying. I will add that exact sentence to the book. >>4281 I do mention TP as one of the backpack items, but sure.
>>4374 >Your local power institution would ideally be the one in your long-term location, which you ought to move permanently to before SHTF. Then the book should include a portion about regionalism. Regionalism is similar to nationalism/racism, only that it mostly involves xenophibia of people living inside a village/small town against anyone new that moves to the village/town. City people will encounter regionalism if they move into the country side and it can be difficult for family members to endure it. Your family can live in a village/small town for a generation and yet their children will still count as the "newcomers". This has a major impact for the political side of bugging out to a village/small town as it can lead to conflict with the long term residence of that village/small town when the "newcomers" try to change local politics to be ready for SHTF. The long term residence have a highe chance of having more wealth and status than the "newcomers" and can make life really difficult for them. The rich amongst them may even be in alliance/favor the politics that that caused the collapse of the civilisation. This has to be taken into account.
>>4374 I might get bored enough to write some pseudo-philosophical stuff at some point or go through and edit stuff myself but that's down the road. My point is just that it is currently not robust.
>>4374 Don't forget to include a source of electrolytes. They are vital to life, end of story. If you're deficient in electrolytes, your muscles end up cramping. If you're deficient enough, your heart stops beating. Remember: You're gonna be sweating, and you're gonna lose a lot of your electrolytes in the process. Lord knows how much sweat unfit nec/k/beards would make bugging out in pounds of tacticool gear on a hot summer's day.
>>4391 P.S. Sodium is the most abundant electrolyte in your bloodstream, and would naturally be the one most excreted in sweat, but that doesn't mean you should just bring some table salt. You also need other equally important electrolytes such as magnesium, phosphate, and potassium. There are companies that make complete electrolyte supplements, and they can either be chewed, dissolved in water, or swallowed as caplets. It would be very prudent to carry some in a watertight container on your person.
Turning a garbage can into a pill box: https://www.youtube.com/watch?v=xEA8ct7t5E0 https://www.youtube.com/watch?v=lFfGHW9xVSg Making spikes to stop cars https://www.youtube.com/watch?v=jOmq4u3go_0 Didn't feel like writing down the information , so here's the videos.
>>3743 Newest version, several large structural changes to make the whole thing flow more logically, still working on sorting them out. >>3748 Is the offer of a proof-reader (editor?) still open? If so, I suspect I will need one soon. If anyone wants to draft up some writing, look for groups of asterisks (eg: ***) in the file, copy and paste the sentence, and throw whatever you thought up together. I will edit it to be shorter and to fit into the rest. I don't care if you copied it from elsewhere. >>4407 >>4432 Thanks.
>>4485 Also, I'm looking for a good-quality image or diagram to show what a fortified house prepared for defense would look like. Anyone got anything?
Hi kids, here's my draft on physical training, I'll break it into sections due to the character limit: FIT TO FIGHT, FIT TO SURVIVE: It will be important for you and your fellows to be physically fit to withstand the stresses that life will bring you. This will also ensure you remain healthy and can withstand fatigue and hard work (farming without machine tools is hard work as well). There is no need to be as fit as say, an Olympic-level athlete, but you should at least be able to do the following prior to SHTF: > Run for 2miles (3km) in 20 minutes (max) without being completely out of breath at the end. > Depending on age, be able to perform the following amount of push-ups within two minutes: anyone between 18 and 25 should be able to do at least 35 push-ups. Between 25-35, at least 30, between 35-45 25, 45-55 20, etc. These are minimums. > Carry a person of roughly your own body-weight to safety at a run for a hundred yards/metres. > With weapon, full gear and loaded pack, speed-march for 10 miles (16km), taking no more than a quarter-hour per mile, and arrive fit to fight at the end of it. > Be able to physically push an aggressive person of roughly your own body-weight off yourself so you can draw a concealed weapon if they are trying to grapple you. To achieve these minimum standards as laid out above, you will need to work out. There are two main ways to work out - 1) Strength training, which uses low rep/ high weight - you won't look fancy, but you may end up able to throw someone across a room (this is the one we will focus on, for obvious reasons.) VS 2) "Looks" training, which uses high rep/low weight - makes you look good, does build some endurance, but can't actually do shit unless you keep adding weight. Needs expensive equipment. To start improving your strength and fitness, find out your max reps to failure (MRTF) of push-ups, sit-ups, chin-ups, and squats. For some of you that will be 1, for others a few more. Record this initial number for each exercise, then subtract two, up to a minimum of one rep. (eg. if you can do 2 push-ups before your arms give out, that would be 1 push-up. If you can do 5, it would be 3, and so on.) We will call this number "MRTF-2", it is obviously going to be a different value for each exercise type. Ensure you can perform the movements correctly and safely - see how to perform PROPER push-ups here so that you don't waste your time and risk injury: https://www.t-nation.com/training/push-ups-youre-doing-them-wrong If you are extremely unfit or obese, then it may be best to initially do your push-ups pivoting on your knees instead of your toes, until you lose a little weight and gain more strength. See the paragraph on exercise diet at the end of this section.
>>5219 To correctly perform a sit-up, lie on your back on the floor. Bend your knees at a 90 degree angle and hook your feet under a secure brace or overhang - the lower edge of a bed is perfect for this. Then, lightly put your hands flat on your thighs, arms slightly bent, keeping your neck straight so that you can breathe easily- don't lean your head forward otherwise you won't breathe right. Bend at the hips to raise your body. As soon as your fingertips hit your kneecaps, drop back down immediately. It is best to do this to a timed cadence like the British Royal Marines do. Refer to this video, you may wish to download it. Raise your body at the beep. It is quite a punishing pace for a beginner, but will very rapidly build your core strength as you progress: https://invidio.us/watch?v=ZpZHcExCIY4 I suggest that after waking up, brushing your teeth and shaving, on weekdays (Monday to Friday), you perform your MRTF-2 of push-ups, sit-ups, and chin-ups. Then, after a 5-10 minute rest (if you actually need it), do a one-mile (1.6km) run at the fastest speed that does not force you to stop and catch your breath (be sure to time your runs to track your improvement). When you get back, do your MRTF-2 of squats, then stretch thoroughly. This whole exercise process including the run, should not take you more than an hour at most. It takes me less than 30min. After this, stretch out your muscles, shower, have your breakfast, and go on about your normal day. (Refer to the stretches here: [add link from 4chan /fit/ sticky]) When you reach the point where you find this easy to do, then run the same distance aiming for a faster time, and add ONE push-up, TWO sit-ups, ONE chin-up, and ONE squat. Do this each time you get to the point you find the exercises easy. You should add sit-ups slightly faster than the other exercises, as this strengthens your core muscles, and the exercise is somewhat less intense on the musculoskeletal structure. Keep track of your progress as you go - it will take some time to build up your ability if you start out unfit. Saturday should be your rest day, and Sunday should be a double-length run (2miles/~3km) followed by a series of weight exercises to develop upper-body strength, such as one-arm front and lateral kettle-bell raises (these develop the muscles that enable you to push away an opponent.) To perform kettle-bell raises, hold your arm straight down holding the kettle-bell, then swing it smoothly in a controlled fashion through a 180 degree arc until your arm is pointing straight up. Then lower it through the same arc under control - don't just let it drop down. The raise and the lower should each take one full second to perform, count it by thinking "one mississippi" on the upswing, hold it for a half-second ("ah-two") and then count "three mississippi" on the downswing. Do your personal MRTF-2 for both front and lateral raises. Again, start with your own personal MRTF-2 for that exercise and build up over time as you start finding it easy, eventually adding a weighted pack to your run and gradually increasing the weight.
>>5220 Notice that so far, the only piece of equipment needed to perform all the exercises described is a kettle-bell, easily improvised by filling a 50-cal ammunition box or some other durable container or bag with sand or dirt until it weighs about 16lbs (~8kg) if you're broke. Once you get strong enough to require more weight, look into a professional kettle-bell of around 24lbs (~12kg) (depending on your ability), or fill the ammo can with something heavier than sand. I make no concessions for the ladies - they need to keep up or else. On top of this, you should regularly perform the regimen suggested in the backpack section, at the very least once a month, to ensure you can perform the 10-mile speed-march. Once you start getting to the point you can comfortably perform more than the minimums for each exercise category I've described, I suggest looking into the training methods developed by former SPETSNAZ fitness instructor Pavel Tsatsouline. His methods emphasize kettle-bell, barbell, and bodyweight strength training. In a nutshell, his method focuses on picking 5 different overall-body exercises, (Say...dips, pull-ups, squats, dumbbell side bends, and barbell curls) and performing them 5 days each week (M-F), stopping each training session a couple of reps short of failure, similar to the training regimen I suggested above. By the time you get to this point, your Sunday 2-mile run time should be well under 20 minutes. A Simple But Effective Exercise Diet - I was hesitant to recommend an exercise diet initially, but then realised that some readers might try using a useless fad diet if I didn't say something, so here goes with a bit of basic dietary advice: You do not need to have a special diet to lose weight and build strength, you will merely need to change the proportions a little to take in more of what you need and less of what you don't. Good things to eat are things like lean meat, lots of leafy greens (eg. spinach, cabbage, kale, lettuce, broccoli, and other collard greens) and fresh fruit. Bad things include shit like processed, fatty foods (eg. McDonalds) and sweet sugary crap such as sodas and candy. At most, have one such meal a month to reward your improvement, maximum. You should somewhat reduce but not eliminate the amount of carbs (eg. bread, rice, pasta), and fats (eg. butter, oil, lard) you eat. Especially if you're trying to lose that spare tyre of fat around your gut, limit yourself to just one small portion of whatever you're eating, but fill up with salad to stop the hunger, and don't use anything other than plain vinegar (balsamic vinegar for flavor) on the salad. You don't need to waste your money on protein powders or bars if you're eating enough lean red meat or chicken - always trim off the fat and discard it. Avoid stuff like gatorade and drink plain water to hydrate instead - the sugar content is harmful to your diet, and as long as you're eating a healthy mixed diet daily, you will be getting quite enough electrolytes from your food. If you need anything more specific than this regarding your diet, go and see a nutritionist, not a personal trainer.
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>>5221 Is animal fat bad for you if you are trying to lose body fat? I forgot where I might have heard this, probably on 8chan's /fit/ a few years ago. It was something about how sugar companies paid off scientists to say bad things about fat so they could sell more sugar and margarine. Also, a question regarding drinks besides water, what would you recommend? Is home made orange juice or grape juice okay? Also is sugarless as in no sugar or sweetener added ice cream acceptable? And one final thing, what are the best species of cock roaches to make into protein shakes? (^:
>>5225 It's fine if you're going for ketosis. Ketosis will help you lose fat but it doesn't help you gain muscle for obvious reasons, though you definitely can by adding more protein than ketofags recommend. The most important thing is to stop eating garbage American food. t. not OP and also a fatass
>>5225 Eating vegetables is important, but fat is (generally) good for you. The thing you're keeping in mind is the glycemic index of food. Foods rich in protein or fat (usually) have a low glycemic index. Most people think of glycemic index in relation to blood sugar control, but a low GI also means the food digests more slowly E.G. it takes longer for you to get hungry. It's not that sugars or fats are particularly better for you. Your body needs a balance of proteins, fats, and carbohydrates to function correctly (more active lifestyles requiring more proteins (for repair) and carbs (for energy). Ignore ketone nonsense for a second, keto is a dumb idea when SHTF because it means your body is forming little cinderblocks in your colon. If your goal is losing weight, you want to eat primarily vegetables to fill your stomach while using protein and fats (animal fats being more efficient) to keep yourself from getting hungry. A bagel with cream cheese is just as efficient as bacon and eggs (ignore nutrition where bacon and eggs wins, just talking at a macro level), but the bagel will sit on your stomach for 2 hours while the bacon/eggs will sit there for 4-6 hours. >Beverages I enjoy tea and tisane frequently and plain coffee is good for you. If you're watching your caffeine, I recommend barley tea. You can get a 30 pack on Amazon pretty cheap and 1 bag makes like a liter. Just boil it for five minutes and then sit for an hour. Just chill or drink warm at that point.
>>4374 can anybody share the ranger handbooks on the /pdf/ thread?
>>5225 Losing fat mostly boils down to calories in, calories out. Eating less and cutting out all processed crap is a good place to start. >sugar companies It's just the other end of the spectrum and their propaganda (ketofags). Although, the nutritional science of all fat = bad did turn out to be bullshit in the 2000s despite running until the late 90s. Margarine is just fat. Plant based fat, but fat regardless. Sometimes less fat than butter, which is pure butterfat, as margarine usually has water mixed in with it, so less calories. I don't think fat minimisation is specifically a bad thing, as you can usually find plenty of fat in meat and eggs already which you should always be eating, so trimming it in other areas and doubling down on salads instead is fine. I don't think the traditional idea of having your plate be 50% carb, 25% meat, 25% salad (alternatively a third each, or 10% less carb and put that into meat and salad) is a particularly bad place to start, even if it goes way deeper than that. >juice You might as well drink sugar water, juice is not much more than that but with some vitamins and fibre. Better to eat fruit directly. I just drink probably a few litre of tea every day since it's what I enjoy and there's zero proven ill effects from it. Alcohol is proven to be a good digestive aid, wine, cider and dark beer specifically, so a drink after a meal no more than once a day or once every other day is fine. Other anon mentioned plain coffee. I think saying it's good for you is walking a line, the caffeine is one thing but the acidity probably harms your digestive health if in too great quantities. Just opinion. >Also is sugarless as in no sugar or sweetener added ice cream acceptable? I'm not a fan of non-fermented dairy products, milk doesn't contain much more than calcium, sugar and fat. In limited quantities it won't be bad, but since ice cream is a rather concentrated product you are probably just better off eating nuts and raisins if all you want is a snack. My opinion is that nutritional science is still a bit of a mess and as it happens, it's simply everyone else's opinion and them trying to win over other people. Take everything with a grain of salt.
Just a tip, the pictures, especially that one screencap is way too compressed to be legible, i'd also put in more pics for various things, it really helps to make things clear even to the most retarded of retards. Otherwise I really like what's being done here, good job. t.(former) Yugoslav man.
>>5285 Done.
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>>5225 > Is animal fat bad for you if you are trying to lose body fat? No, unless you're eating large amounts. Lean meat has a little fat, but it's not excessive. > sugar companies paid off scientists to say bad things about fat so they could sell more sugar and margarine. Kind of true, yes, but not quite so clear-cut as that sounds. Sugar is a shitty thing to eat because it causes insulin spikes- most people with diabetes have it because of their shitty, high-sugar diet. > besides water, what would you recommend? Water. Buy a water filter if your local tapwater tastes like ass. A little booze now and then, in moderation. > Is home made orange juice or grape juice okay? Probably, as an occasional treat. Go easy on it though. > Also is sugarless as in no sugar or sweetener added ice cream acceptable? I'd suggest no more than one ice-cream cone a week, occasionally. Moderation isn't that hard guys. > And one final thing, what are the best species of cock roaches to make into protein shakes? *vomits violently* What the fuck dude?
Hey guys been busy recently with stuff so only a small update. Enjoy.
Newest version - fresh and clean. Added images where it helped the content. >>5419 >t.(former) Yugoslav man. You would actually probably be the best person on here to respond and provide content to include friend.
>The most importanttake-away from this is that you will NOT be able to depend on hunting to supply food in the first few years after SHTF Why not? Humans were originally hunter/gatherers, and got along fine for millennia. Farming is far more labour intensive, and is more punishing towards failure. Maybe you can't rely on hunting if you live in Europe or America where you've destroyed your forests, but other parts of the world aren't so damned. There are many people in Canada, indigenous and otherwise, who can rely wholly on hunting. As an aside, any disgust about eating insects is obviously a cultural reaction, and a modern one at that. People used to use every part of the animal, which involved eating unappetizing(to us) dishes. Insects are no worse than cow tongues or sheep heads. That being said, I don't think North America has any good food insects, aside from grasshoppers and ants.
>>5460 >I'd suggest no more than one ice-cream cone a week, occasionally. Moderation isn't that hard guys. What about not-sugar? Erythritol can't be processed by the human body so it's basically zero calories. The bacteria in your mouth can't utilize it either so it's good for your teeth.
>>6379 Literally two pages later: "Again, don't expect to hunt for your meat - just as they were hunted to almost extinction by both armies during the US Civil War, deer and other wild creatures will take decades to recover from people's actions."
>>6465 I think aquaculture is your best bet for meat in a long term survival situation.
Hello people, newest edition. As usual, any new text is in green so you can find it more easily. Still hoping for contributions from any writefags (remember it doesn't need to be all your own info, just let me know if you're quoting so I can edit the text and avoid copyright breaches). Topics I would appreciate input on: > Tribe-building > post-shtf social organization and management > any images showing defense of a building > any other images that anons feel would clarify the material > basic OPSEC stuff for any normies who read the book > literally any shit that you think would be good to throw in somewhere >>6432 >What about not-sugar? Probably ok - do what you think is best, strelok, I'm no nutritionist: > "If you need anything more specific than this regarding your diet, go and see a nutritionist, not a personal trainer." - page 50
>>6495 Aquaculture is not feasibly unless you have very little fish. Since you will be constantly trying to add nutrients to the system from my experience. You might be able to get away with a aquapontics (fish + hydropontics in seperate but linked tanks). If you don't filter out quite a bit of fish shit you're plants are gonna taste like fish though. Hydropontics relies on you having certain chemicals like hydrated lime depending on your water composition.
>>7252 For tribe building you can put in something for cooking or some sort of meal prep as well as assigning roles per person to accomplish tasks. Id like to help with the project as best I can.
I shouldn't have to say this but don't post (((discord))) links please. I'm all for Streloks collaborating and giving feed back on things like a world turned upside-down but if you need to communicate in private for some reason just exchange disposable email addresses.
>>7428 >Id like to help with the project as best I can. Thank you strelok. >>7431 In that case, can anyone suggest a free email that does not require an existing email or phone number to create? I use a completely separate browser through a VPN to post on here and it does not play well with the usual disposable sites that allow you to do that like mail.com
>>7519 There's cock.li, but I've had people tell me they're compromised. They never elaborated on that so I don't know.
>>7431 >Disposable email addresses Why not set up a channel on IRC? From what I understand Rizon let's you do that for free, gives you a BNC for free after two weeks if you want one (updates you on what happened while you were gone when you log in), doesn't enforce their own rules unless you start a child pornography ring or something similar, and it's tried/true.
>>7546 >let's set up more IRC cabals If someone has something to say they should post it. All this dicking around with chat and dicksword and god knows what else is the death of imageboards. The only reasons someone could have for wanting to PM others are >meet ups Gay glowshit. >buying shit Gay merchant shit, also probably glowing. >dramafaggotry and circle jerking No comment needed. Mods can have their own private meta board. I'm deeply suspicious of chat bullshit.
>>7548 As opposed to imageboard meet ups which always glow and also involve cum brownies, ">buying online" at all, and the gay dramafaggotry and circlejerking that very clearly happens here and on most other imageboards? What do you want? What do you think there is as far as options for internet communication goes? It's either deal with circlejerks or fuck off somewhere IRL and buy from some fag you talk to on the regular, which at the end of the day is probably safer and less likely to get you v& than doing any of this shit online. Things are very grim strelok. Not niggerpill grim yet, but the world is fucking stupid and the internet is the worst it has ever been in regards to not getting arrested for what should be legal activities.
>>7519 Very well... Email me at burnyboi123@gmail.com
>>7596 >gmail Nigger.
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>>7596 >>7603 You should probably use cock.li like >>7538 said I've heard people say it's be compromised but I've never seen any proof of that being the case. Also what info do you have to give jewgle in order to make a gmail? I haven't had a gmail account for a long time.
>>7605 Literally nothing. Fake name, fake DOB, and a burner emai address. Literally made the thing in 5 seconds flat.
>>7605 >>7606 Don't touch ANY jewgle service, If you're going through the clearnet or even TOR all your actions WILL be profiled. Cock.li asks for a password and is 100% better for burner accounts.
>>7608 Addendum: Cock.li has been compromised in the past, (Edgy hitler jokes lead to a raid by the German police) but does not use anything to track you beyond storing your emails. On the other hand, Google uses multiple different methods to track users across accounts and services. Fuck off with your glownigger antics.
>>7605 Ok whatever... burnyboi@cock.li Fucking send it
>>7605 Indy's a cool guy
>>7538 >>7605 >>7609 Ok well, fine. I've made AWTUDwriter@cock.li - I won't be using it for anything else. Not sure why you're all so shy about simply posting writefag shit on here that can simply be added but whatever. >>7428 Building tribe starts with: >a) selecting a small (up to maybe 5) group of people you would implicitly trust with your life, even if you had to tell them you just killed somebody. >b) getting their immediate family on-board with your preps, and if possible their extended family. These mean: >c) there needs to be an explanation of how to find, attract, and filter for those trusted people- you can't just write a "gunfags wanted" post on 4chin or here of jewbook and expect anyone decent to rock up. >c) there needs to be a how-to written of all that shit. c/d are what I need help writing up the most. I have a couple of relatives, but that just sort of happened. People who don't have that naturally will need to be taught hot to sort out potential strelo/k/s from the generic retards who just wanna play war. >>7596 >>7610 Ok, sent you two a hello.
Guys, think of this book as almost a kind of crowdsourced thing. Whatever field of knowledge any of you have, please contribute some text, even just a paragraph. If you're too shy to post here, that's cool, send whatever info you want to contribute in an email. If it's especially long, please send it as a .txt file, not a word document.
>>7654 Did we not have the old meetup map?
>>7699 > the old meetup map That's been dead for a while though. And what if the book gets reposted someplace else?

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