I'm finally not traveling for work, working static hours, and those hours are during the day time. First time I've had anything like that since at least 2011.

So starting this week I've been focusing on keeping myself accountable and figuring out what works for me so I can consistently do that.

Keeping track of my calories and carbs via MyFitnessPal is my initial weight loss plan.

Me and the wife are trying to do yoga together a few times a week.

And I set up a weight cage in the basement a few months ago, but didn't have a lifting plan. Stronglifts 5 x 5 helps develop a plan.

Also, Ive been walking a mile to metro to work rather than drive and I'm getting about 3 miles in a day. But when daily light savings comes I'll start riding the bike to work again.

______

Loved the results, but it was getting way too pricey.

Now I'm going to attempt to do similar exercises by myself at a cheaper gym.

I'm skeptical of myself though. The main benefit I got out of CrossFit was the group atmosphere. The fact that you can't just quit or ease up in a workout without someone noticing and encouraging you to keep going.

I doubt I can push myself past the point of being uncomfortable. But we'll see...

kettebell combo exercises
steel mace routine

working on getting my sqaut and deadlift up to aswell

http://hundredpushups.com/

did the hundred pushup training program and im cranking 60-70 pushups in a row without breaking a sweat right now

gonna start the pull-up and sit-up one in a minute

Right after Thanksgiving I adopted a ketogenic diet (I took a break for an Xmas Caribbean cruise)...no carbs, no sugar. It took my body a minute to adjust and for awhile I was real low energy. It was hard to get in the gym.

Plus, I think I was getting burned out on my gym routine. So, I started just taking the dog on long hikes for my cardio, and I bought some kettlebells. I'm starting to see the payoff. After my yearly physical, last week, I had dropped 20-25 pounds and my bloodwork was excellent. I plan to incorporate some yoga into the mix and maybe invest in a weighted vest for my hikes.

My thinking being, if I shoot for 0, then the incidental carbs I get will be well under the cap. When I researched it, the magic number seemed to be between 20-35, but I know if I allowed myself 35, it would probably translate to 50+. Basically, I eat real spartan. It's all protein and veggies...nothing else. But, I'm not discriminating in my veggies, so if I get 5g of carbs because I love roasted eggplant, then so be it.

If I had to guess I'd say I'm in the 1500 to 2000 calorie a day range. However I would like to increase my activity level, so I may need to up my intake. Right now a day of eating for me looks like this...

Breakfast: eggs with avocado and two strips of turkey bacon.

Snack: handful of almonds, a couple of squares of hard cheese

Lunch: kale or spinach salad with an added protein, usually salmon or chicken breast w/olive oil

Dinner: a protein with roasted vegetables.

I haven't had a beer in like a week

I thought I would miss pasta, rice and potatoes, since those were common starches that I had with almost every meal. However, I don't really miss those things. I was always a spice guy, so as long as I have a well-seasoned protein and spicy veggies, I'm good. However, boy do I miss sandwiches, toast and rolls. My wife and I went to a nice Italian restaurant for our anniversary. I had a great fish dish with veggies, and was good. But when I had to decline the hot bread with the olive oil and seasoning... I almost shed a tear.

And trying to do a 1 hour run on Saturdays it Sundays.
For now....
The cold weather is making my schedule spotty though. December was a slow month.... Getting back on my grind now though.

Are you part of any rub clubs.

I just try to follow the program prescribed by my app, Polar Flow. I also used the Endomondo training program last year, it was cool, but my free 1 year subscription is soo expiring....so I just went with the softward that came with my running watch.

I haven't been on the bike regularly since baby #2 came along and now they're both in daycare at my job. Commuting by bike just isn't a viable option anymore, hence taking up running again. I prefer biking though. Oldest goes to kindergarten in the fall, so I may be able to get back on the bike again by winter 2018.

What kinda gear you have for biking? This was always a good time of year for riding for me (except when there's ice and snow).

I'm not much of a rider as much as I a person that gets around town on a bicycle.

https://imgur.com/a/E6cNR

I don't like traffic

Same when I commuted by motorcycle....i did that for the free parking....
Did the bicycle for the free exercise, parking, and we were sharing 1 car, so wifey got that and I got the pedals.

usually i get 3 chest days in a week
- push day
- pull day
- power day

2 leg days
- here's where i need some ideas. my normal workout is: leg press, leg extension, leg kickback machine, back squats, calf extensions, calf raises, box jumps. usually in a random order just depending on whats open.



yoga
- hot power yoga usually on a day by itself
- sometimes i'll add a home yoga session after chest day

then bodyweight & balancing stuff for maybe 10-15 mins after a workout
ab work during a workout if i just feel like it. my abs seize up a lot so it just depends on how i feel

they are one of the best leg exercises, and single leg training is very beneficial, especially if you've mostly done double leg training your whole life.

probably the most physically demanding single exercise I've ever done. It feels like your body burns a thousand cals per set.

http://board.okayplayer.com/okp.php?az=show_topic&forum=8&topic_id=2639991&mesg_id=2639991&page=#2640083


If youre interested Ill help you find a place to try.


I had to give up crossfit and lifting. Its mostly due to $$$ and time. I cnat afford a gym membership and jiujitsu. Also, the time I spend in jiujitsu is limited already because of the fam, so its hard to find lifting time.

I was about to join an around teh way mom and pop gym around the corner to just get some squat, deadlift, and pressing in...and right before i joined they shut down (fuckin gentrfication)

Rome did not create a great empire by having meetings...They did it by killing those who opposed them...unknown

push ups,

chin ups,

pull ups,

squats with weights

lunges with weights

shadow box for 15 to 20 mins with weights

why should i spend more money on a better gym when i've never worked out regularly in my life and i have no idea what i'm doing?

i mentioned PF at happy hour and niggas started clownin. but they were all gym rats so that made a little bit of sense. i'm not bench pressin 500lbs or squatting volkswagin bugs out this mofo.

To me PF is too much like a hotel gym.
But I also wasn't making those regular trips to the GYM either

no swimming pool, ball courts, cycling or aerobics room.

all that you said, PLUS...you can't squat. Not to mention the dumbells cut off kinda low. I don't think I'll ever leave Gold's, to be honest.

It just depends on how creative you can get with the equipment at your disposal.

I assume people go to other gyms either for coaching, Olympic powerlifting, ancillary amenities (pools, bball court etc) or specific shit like crossfit. Or they just want higher quality equipment to work with.

But for people just trying to get in better shape PF gets it done. I'll always keep a membership solely because theyre EVERYWHERE and I travel a lot

Long as they got real weights and kettle bells, i'd be good.



"Get ready....for your blessing....."

They're more machine focused. No barbells, no kettlebells. They do have plated Smith machines and dumbbells, but mostly it's a room full of machines.

I struggle with 20lbs! lol...

"Get ready....for your blessing....."

went above 20lbs with them. I don't remember all the technical terms for the routines, i'm not a body builder type like that.
I do recall that you got results from them better by increasing your sets, not maxing out the weight though....that is if bulking up wasn't your goal.


"Get ready....for your blessing....."

I've worked out at two different PFs, and neither had kettlebells. But, that was a few years ago, so maybe it's a new thing.

I could make it happen with 30lbs, but normally I do swings with a 35 and goblet squats with a 45. I recently bought a 15lb, 2-25lbs, a 35 and a 45, at home, and I can get it in. I may never go back to paying a gym membership.

but yeah, I could see 35lbs being a good weight for that. I guess I should step my game up if I ever get back into it.

>I've worked out at two different PFs, and neither had
>kettlebells. But, that was a few years ago, so maybe it's a
>new thing.
>
>I could make it happen with 30lbs, but normally I do swings
>with a 35 and goblet squats with a 45. I recently bought a
>15lb, 2-25lbs, a 35 and a 45, at home, and I can get it in. I
>may never go back to paying a gym membership.


"Get ready....for your blessing....."

if i have a specific workout in mind on the road i'll call all the PFs in the area to see if they have what i need. there's usually one "official" one in an area that has everything they're supposed to. then there are maybe 1 or 2 more satellites.

I almost shitted on Planet Fitness til I remembered that he just joined one. LOL. I mean my nigga had the planet fitness t-shirt on in the barbershop and everything. I guess he wears it whenever he goes to the gym lol.
My boy also said 'I don't know what I be doing in the gym' lol.

My wife had a membership and I was looking for a gym to use close to home (my work gym membership is free). New Years Eve 2016 I planned on visiting PF, but I had a free pass to the brand new LA fitness about 2 miles further. After I set foot in LA fitness I said fuck a planet fitness.
I got my wife to join and to cancel Planet Fitness lol.

Every person I know that goes to PF looks the same as they did about 3 years ago when they joined lol. I'm just saying.
My cousin said they used to have a big ass bowl of tootsie rolls at the sign in counter. Also, one time I asked her if she weighs her self monthly to track her progress and she said PF didn't have any scales. I was like fuck PF

The space and specific types of equipment will vary based on location, but at least you'll get heavier weights and actual squat racks with Blink Fitness as opposed to having to stick with smith machines and the lighter weights Planet Fitness has.

>The space and specific types of equipment will vary based on
>location, but at least you'll get heavier weights and actual
>squat racks with Blink Fitness as opposed to having to stick
>with smith machines and the lighter weights Planet Fitness
>has.


They usually have at least 1 squat rack. Planet fitness is a lot closer to me though so I haven’t joined a gym

PF is closer to my home than Gold's, so i go there on shoulder/back day since I don't need heavy heavy weight for that.

being at a better gym now I would never go back to PF. Gym rats will tell you its bc they do not have free barbells all the barbells are fixed. they don't have a power rack/squat rack/bench

The smith machine is not a substitute. If you think it is put the weight you move in a smith on a bar and walk that shit out for a squat. you will be humbled. You will have to begin from scratch and learn the proper movements for squatting and benching.

PF is good for entry. Not for long term if you want to lift real weight.

That's a huge accomplishment for me.

We have preemie three month old. I've been in a brain fog for four months

nfl combine bench challenge

they always hold one at my gym but i never tried

you not out here lookin like daffy duck are you?

There's this NY cat named pop_vazquez on IG. He swole as $hit up top, but I be like 'damn dog, do you do leg work at ALL?


Maybe it don't matter if you got that clean KO.

*shrug*

and i don't trust these knees lol
but i've always been bigger up top...used to have ridiculously big calves when i was young ...now they refuse to grow...and i mean refuse

but I don't trust my BACK like that.

I should be embarassed to say this but:

I was smoking a blunt a couple years back. I got to coughin real hard and this one cough just fuckd. my. back up. Like I heard my vertebra crack. I thought it was some bullshit til I woke up the next morning immobilized.

When I went for my physical, I pulled one of those info packets out the slot while I was waiting on the nurse and found out that's like one of the top 5 ways to fuck your back up.

All that to say, I do my legwork laying down on the leg press. I do 3 plates on each side with a '35' on each side.

you a strong a$$ nxgga.

I got 215 up once last week, but this was at the very end of my workout.

shit, when I started benching regularly last spring I could only get the 35 lbs plates up.

bench relatively quickly

i first started really 'gyming' @ 4 yrs ago

i hadn't really done nothing seriously athletic outside of hooping since:



so my first day i'm feelin a lil cocky ...cause i've always been relatively naturally strong...not necessarily weight lifting strong...throw one plate on each side.... and again...feelin cocky like...psshhhh this ain't shit.... banged out like 5 reps...arms started wobbling...banged out 3 more...and sat at the end of the bench for a few minutes re-evaluating life lol...
i was humbled and a lil embarrassed

stuck with it...and got to 225 VERY quickly

bet.

you played on that squad? I know a couple hoopers from Poly. my boy John hooped up there. another dude named Owen played Rec ball with me in middle school. He was like 14 dropping 40 points per game when we had 6 minute quarters and no three point line lol.

I've noticed that using dumb bells over the barbell has improved my press. I really only use the barbell for decline presses and to see my max on the flat bench.

**edited because can't trust these folx here**

I definitely know both very well...knew John since the 6th grade...

JUST seen Owen a cpl mos ago... he embarrassed me freshmen year in gym ...crossed me up and banged a 3 in my grill Curry style lol
i came from a neighborhood of hoopers and in my head was like Poly niccas ain't scaring nobody...
i slapped the floor n all....
banged it in. my. grill.

Small small small world

>I've noticed that using dumb bells over the barbell has
>improved my press. I really only use the barbell for decline
>presses and to see my max on the flat bench.

Yep..DB's definitely help increase it too...also...rows...don't sleep on rows

small world indeed. we prob know a gang of folks mutually.

I haven't seen Owen since middle school. I probably wouldn't recognize him if I saw him.

I was just being lazy tho.

Otherwise, I get it in for a good hour at least 3 times a week.

Chest/back one day

abs/legs one day

arms/cardio one day

I tried writing out a routine, but I like just 'listening to my body' better.

I just try to keep it balanced. This dad-bod comin' out the t-shirt Summer 2018

from personal experience. Your muscles may not need a full week to recover, but it can really recharge the mental/nervous system side of training.

>from personal experience. Your muscles may not need a full
>week to recover, but it can really recharge the mental/nervous
>system side of training.

If you work out regularly and are really consistent— schedule in a back off week every 6 weeks or so. You can program a really nice routine that ends with a hard/crush week right before the break.

The back off doesn’t mean you’re totally inactive but focus on mobility/yoga/ and other things you don’t usually do. Make sure you get 8 hours of slee

Even if you do this I still think it’s not a bad idea to schedule a complete rest week every quarter or so to let your body completely recover

and just so I don't get wild lazy, the week off is a combination of cycling and basketball...basketball only if it's winter or raining. One of the reasons I'll probably never leave Gold's...the ability to have the use of a full court at any given time.

since I haven't really worked out since xmas week. I gotta get back on it.

I've started doing 10 minutes of jump rope before my lifting since I don't get much time for running lately.

for lifts, I normally do combo muscle stuff rather than specific muscles.

deadlifts
over head press
back squats
bench press
bent over rows

- I've been on it now for 3 months and love it...

partially just because of the regiment - and the gut has come down a bit....rockin about a 2.5 pack but feeling good...

fasting isn't an issue for me I've done it before so no issue there...

curious if anyone else is on that train....

I always end up going back to it.

from what I researched, muscle loss if any is relatively minimal -

also did/do you take supplements while fasting?

I do a 16/8 protocol. My feeding window is 1pm to 9pm. It just works for me. I go to the gym at 430 am, so I do use Branched-chain amino acids before and after my workout...since I still have about 7 hours to go after my workout, before eating. I can protect my muscle, but not consume enough calories to knock me out of my fast. Then at 1, I start eating and eat pretty much whenever I'm hungry, consuming my last meal around 820, when I get home from work.

that's my schedule as well - workout at 6am -

I do creatine and HMB https://examine.com/supplements/hmb/

before workout - I've read some things about BCAA's breaking the fast because of leucine - but again, minimal


overall it just simplifies things I think...still not at the optimal weight/cut yet but getting there -

increased growth hormone benefit, and can still get a daily surplus of calories if you have the appetite.

without supplementing or going straight coffee before hitting the session...its not impossible but depending on your lifestyle and routine depends heavily on the style of training you are doing for the bulk.

I havent tried bulking while IF'ing but i didn't lose muscle at all. I was working on weak points the last few months. I'm going to be jumping back into more hypertrophy training again while IF'ing and see how that goes.



----------

IG @h_n_z

on weekends I sometimes eat brunch or breakfast with the fam, but on most work days i dont eat and still will ride my bike 8 miles and train jiujitsu at noon fasted before eating my first meal of the day.

For me most of it was just breaking the idea of needing breakfast then once you start doing it--its not that hard.

I don't do keto diet just intermittent fasting

Best results Ive ever had. I do 16+ hours with a 9 hour window. More relaxed on weekends. Keep my carbs low and sugar low as well but I don't cut them out. Fat high and protein. Medium to high. I don't count exact macros but I know where I'm at.

----------

IG @h_n_z

although I don't do a full 16+ hours just because of personal preference and how my schedule works...I average 13/14 hours each day. I think anything over 12 hours is still beneficial.

Longer fasts (1-3 days) are supposed to be crazy healthy in multiple ways, but I ain't about that life.

The fasting itself is very easy, but from time to time I still get really bad crashes after lunch. Important to remember to break the fast with something small like a piece of fruit and wait another hour or two before a meal, and stay hydrated.

As of late, I've been completely fasting during the fasting period; no water or any sort of beverage, except if I plan to workout during the fasting period, in which I try to gorge on water hours before hitting the gym. Dunno if it's detrimental to completely abstain from water during the fasting period, but I honestly don't have much of a thirst for water, so I skip it if I'm not thirsty.

Twice I've fasted for 24 hours, mainly because I didn't have an hunger at the time to eat any dinner during the evening. I also made sure not to hit the gym during those periods because I didn't think I could test myself to that degree.

Mostly since summer I wasn't lifting heavy again as energy was lower while fasting but I'm going to ramp it up again even while fasting as I'm more used to it. Ionno if I'll go for 405lbs+ again but I'll def be more consistent with it.

I actually got more size and definition from walking weighted lunges than squats. I'll still be leaning towards doing that more than squatting
----------

IG @h_n_z

>>walking weighted lunges

they kill my knees for some reason tho

Depends what you are trying to target your quads or glutes/hamstrings


----------

IG @h_n_z

but also that muscle mind connection aint no joke. So pushing off the heel for glutes or more midfoot/to the balls of your feet (heel not elevated but really pushing off certain spots of your foot) will help fire the muscles you are trying to work.


----------

IG @h_n_z

off the balls of your feet or midfoot. Also, take long steps on these, much better than short ones. I wouldn't even worry too much about how much weight you use, try to get some good volume(lots of sets of moderate reps) and your legs will blow up. Also the kind of lunges where you step forward and push back to your original standing position really suck, don't do those.

it would be. Happy to review anything video-wise.

Just basics of squatting

In HS my coach said point your toes in, dip as low as you can, then explode up while looking at the ceiling. That's the depth of my squat knowledge. It feels inadequate.

Certain pieces of advice depend on squatting style (high-bar vs low bar, wearing Oly shoes vs Chucks/flat shoes, stance width). Generally, though you want to take a big breath into the stomach to help stabilize your torso and lower back, keep tension in your arms and upper back, break from the hips first, push your thighs/knees out as you descend, and push from the whole foot with a little more emphasis on pushing from the heels and the outside of the foot.

I would say watch some videos of great squatters, especially ones who have a body type and leverage base similar to you. Example: 2 lifters can both be 5'10" and 220 pounds, but one might have a long torso and short legs, and the other may have a short torso with long legs. These things affect stance width, whether high or low bar would be more productive, etc.

Is the back squat the end all be all for all squats? The reason I am asking is because since taking up Zercher squats, I don't want to go back to doing back squats. I feel much more comfortable with the barbell right in front of me compared to putting the barbell behind me where I can't see it. Are there benefits to Zercher squats over back squats and benefits to back squats compared to Zercher squats?

You probably just need to find out what stance is best for you of more comfortable for you doing back squats. I used to be high bar/wide stance but realised my knee and back problems were because of that and now I'm low bar/ narrow stance. If I had to slchoose I would back squat but you shouldn't choose learn to master both
----------

IG @h_n_z

I might go back later on this year to back squats and go light since it's been a while for me. I'm guessing I'll get more of a glute workout with the back squat, which isn't something I'm looking to get gains with, but I'll keep what you said in mind.

I would try to figure out exactly what it is that you don't feel comfortable with when it comes to back squats though. Some very strong guys/gals think Zerchers are amazing, and some think they are worthless. I like them, myself.

If you have the shoulder ROM to do Front Squats I would give them a shot and if you don't have oly shoes you can put your heels on 2.5 or 5 pound plates which will help keep your torso upright.

I can barely do the barbell by itself, much less with plates added on. It just doesn't feel right to me in that position.

The reason I wanted to do a front squat variation is because an old single strap backpack I used to use gave me back/shoulder soreness, which made is next to possible for me to put the barbell on my back comfortably. I don't have that issues anymore and physically, I could go back to back squats if I wanted to, but I love the fact I can actually look at the barbell as I lift it and carry it rather than somewhat blindly placing the barbell behind my back with back squats. It just feels a lot more comfortable and natural to squat the barbell in that position. Granted, I can't lift as heavy since the majority of the weight is in my forearms, but I prefer that position nonetheless.

Those instructions really changed the muscle groups that I was using. Particularly with the start at the hips. I feel I was starting at the thighs, then catching myself at the flutes before pushing up wth both. This was putting tremendous strain on my back.

damn lol. How long were you squatting like that?

But once or twice a year for the last 17 years.

i really have to psych myself into it

I actually get more activation with dumbbells I find and it helps work on my grip/forearms
----------

IG @h_n_z

.

I tried setting up an account and got tired of it.
but it looks dope. I'm old school paper and pen

bodyspace is cool too.

the last 4 months I began Starting Strength Novice Linear Progression.

My squat is up from 95 lbs to 185 lbs

My deadlift is up from 135 to 225

I had no bench to mention previously but in the 2 months I have been benching I'm up at 97.5 lbs (my husband bought me micro plates)

My overhead press is up at 75 lbs from 50 lbs.

I'm up 30 lbs and I'd say I look good better than I ever have looked at 167 lbs. I'm wearing a size 6 so I think my bulk went well. IG is Photoglady I just posted a side by side there of 30 lb difference.

I've been on a cut for 3 weeks I'm down 5 lbs. Tracking my meals on Myfitnesspal My user name is Sarahlifts my diary is open

I like to take photos with a real camera not with my phone

I guess I kinda suck at remembering my IG

Otherwise Physically great for a 40 year old woman. My knees are healthy this winter.

and you squatted your way through it. Is that correct? My left knee is being a punk-ass lately on heavy back squats. Might have to start going high volume and lowering the weight.

Sports med doc gave me the go ahead to squat as long as there is no pain and as long as I used proper form avoiding fwd knee slide.

He also told me to take the reps down. Repetitive knee motion is what can get the arthritis riled up. I backed off my reps and added more weight to the bar now instead of 5x10 for 50 reps my working se is 3x5 for 15 reps on squats and dead lifts.

Have you tried Turmeric as a supplement its good for inflammation if that's what you have going on.

>Otherwise Physically great for a 40 year old woman. My knees
>are healthy this winter.


Oh wow, those are some very respectable gains that you typed in your original response, especially given your age. Not to say you are necessarily old, but you aren't young either, at least not young enough to where you can recover easily from your workouts.

Much respect due. It must feel great to accomplish those gains for yourself.

In reality its never too late to get into strength training.

I plan on living independently in my old age for as long as I can. That means I need to manage stairs and getting off the toilet on my own lol

In the end I just want to be harder to kill lol

Nothing like besting your self over and over.

HOW can I replicate this for similar results?
Asking for wife....so the female perspective helps.




"Get ready....for your blessing....."

the physical response to training is going to yield just about the same results for both sexes.

I started 5 years ago doing Bill Phillips Body for Life program. I've seen free workouts on line. Its a program that uses Progressive Overload. Any program that advances reps and or weight will yield results. I'm running Starting Strength now.

I've been training for 1 hour a day 6 days a week for 5 years. I don't do cardio I can lose weight through diet alone.

I ate CLEAN really clean for 6 months....then I started counting my macros. I never looked back after learning about macros and caloric intake. I still eat fairly clean but I can have nice things like cheese and bacon and a cookie if it fits my macros.

a sustained weight loss takes being committed to the cause and not giving up when the scale is on bull shit. Putting on sizable muscle is a time consuming effort that is a huge mental game. If your wife wants this it will have to be something she chooses for herself.

I'm going to try and lessen the amount of carbs in my diet. I had no clue the effect sugar had on decreasing fat burning. I'm going to cut out eating my toasted Ezekiel raisin bread and almond butter snacks that I eat from time to time and see if I lose more body fat.

I wish I had the discipline to go with a full on Ketogenic diet, but I love eating apples from the Farmer's Market too much to give those up.

>I wish I had the discipline to go with a full on Ketogenic
>diet, but I love eating apples from the Farmer's Market too
>much to give those up.

Apples are awesome. Peep this weight loss strategy of pre-loading an apple 15 minutes before a meal (out of the 4 conditions, whole apple was the best; reducing intake by 15%) -
https://www.ncbi.nlm.nih.gov/pubmed/19110020/

Another one on pre-loading-
https://www.ncbi.nlm.nih.gov/pubmed/28131006

There are others studies. Basically, high water content and low-energy density foods are best. The benefits of preloading are maximized when timed 30 to 120 minutes before a meal.

A low whole fruit intake is suboptimal. A low whole fruit AND low whole veggie intake is a huge mistake. If you do keto, make sure you regularly consume fermentable fiber (from veggies and/or prebiotic fiber supplements). A diverse, rich gut microbiome is crucial to health and wellness. Gut bacteria provide benefits for humans when they have food to eat (i.e., fermentable fiber). When gut bacteria don't have fiber to eat, they'll eat the gut's mucosal lining. When you lose that protective barrier, a lot of bad shit can happen.

Read this:
http://humanfoodproject.com/sorry-low-carbers-your-microbiome-is-just-not-that-into-you/

and this:
https://chriskresser.com/are-high-fat-diets-bad-for-the-microbiome/

Fruits/veggies and risk reduction of cardiovascular disease, hypertension, and stroke:
https://www.ncbi.nlm.nih.gov/pubmed/22684631/

Higher fruit intakes' association with a significant risk reduction of type 2 diabetes:
https://www.ncbi.nlm.nih.gov/pubmed/23990623

Moderate and high fruit intakes are superior to low/no conditions. If you have time, take a look-see at these:
https://www.ncbi.nlm.nih.gov/pubmed/21621801
https://www.ncbi.nlm.nih.gov/pubmed/18439712
https://www.ncbi.nlm.nih.gov/pubmed/16395633

Chasing optimal health, I'd try to eat multiple servings of fruit daily.

for once again dropping knowledge. I'll have to carve out time this weekend to sit down and click and read those links. Probably while I'm snacking on apples and roasted almonds in the afternoon hours.

Was only able to get one rep up but still, that was my goal.

I feel like I could have squeezed out 3 reps had I not tried for 225 at the end of my sets.

i'm trying to work my way up to 225 5X5

whatever muscles surround the collarbone/neck (not the traps) are KILLING me....like i can't tell if it's the actual bone, muscle, if i pulled something, slept wrong, what...

but when i lift my arms above my head it feels like one of those soldier death's from Gladiator


i don't think it was from dips, dumbbell raises, or the incline bench....the only thing new that i did was dumbbell skullcrushers...

idk...but this shit hurts...especially at night

now that I've been lifting heavier. I damn near gotta sleep on my back with my hands on my stomach like i'm in a casket to get good sleep. On my sides or stomach, my shoulders be sore as shit the next day.

Yo, I got 225 up in the gym yesterday. One rep, no spot, just about halfway up though I was pushing my right leg out trying to get that shit up. Had I started single reps after warming up, I might have gotten it up 2 or 3 times. Or maybe gotten a little more weight up once.
that shit heavy though. damn.

wayyy before i started lifting...
i done had xrays, mri's, etc....nothing

i'm just so used to it now it doesn't bother me as much


man that's great stuff...stick with it
soon...it won't be shit

i would do 5x5's with whatever weight your comfortable with for abt 2 weeks...then go back to see how many you can bang out at 225...


I'm watching this lil nerdy hispanic dude get his gains in the gym

he started a few months ago ...i wanna say new years...i just know he was a new face and always in my way lol...like being on the bench when it's MY time on the bench(i go to a relatively small gym in the old Montgomery Ward building...erybody who goes usually clears the bench when i get there lol...it makes me feel a lil VIP-ish)...but anyways...man he was pitiful....he had his lil pre-workout drink and fitbit-watch and playin with all the machines...started with lil girlie weights...doesn't swing his arms when joggin on the treadmill...just bad...
I wanna say yesterday, I saw yo bench abt 185, squat 205, giving form advice to this old lady and legit getting stronger/muscle gains...he still doesn't swing his arms when he runs and it weirds me out but i love seeing people improve themselves

I started intermittent fasting (initially doing 16/8, now 20/4) on February 24th. So this weekend I'll be at 6 weeks, and I've lost 25 lbs so far. I still have a long way to go - around 100 more pounds, but this will be a lifelong change for me.

I'm 6'5", and when I started IF I was at 375 lbs. I'd been watching videos and reading about IF for a while, and decided to just try it over a weekend, basically just skipping breakfast and using an 8 hour eating window. That weekend was easy, and based on everything I'd heard, the hardest part was the first few days, so I figured why not keep it going. It got even easier for me that Monday going into the work week. If you stay busy it's easier to not be hungry during the fasting periods. That actually has a double effect for me, because when I am fasted I have WAY more energy to do stuff and stay busy.

And that's the thing for me - there's a ton of double benefits. If you look at the research on IF it helps burn fat because your body switches to using fat for fuel instead of glucose once you've fasted for 10-12 hours. Which means that even if you ate the same amount of calories in your eating window that would normally be maintenance, you'd loose weight by burning fat because your body is using fat for fuel instead of the food you are eating. You'll find people that argue with this and say a calorie is a calorie. I don't know, but the other effect of IF for me has been that it is pretty much impossible for me to eat the same amount of calories I used to eat. I've trained myself to recognize what "hungry" actually means, and when I do eat, I get full much more quickly.

I mentioned above that I have more energy. Part of that is based on getting more regular sleep. I typically start my fast at around 7pm. I used to go to sleep around 11:30, but since I know I can't snack on anything, I've been going to bed pretty much right after we put the kids to sleep, around 9pm. Then I wake up on my own at 5am, completely energized. That made it possible for me to start exercising regularly. I'm just doing HIIT cardio in the morning now, every morning. I've never in my life been able to get up early in the morning to exercise. I get another double benefit with this - after I do fasted cardio that energy really carries into my workday. The couple days I skipped working out in the morning I really felt groggy. That's given me the motivation to stay consistent with it.

I started out with an 8 hour eating window of 11am to 7pm. Now I do 3pm-7pm, so I'm fasting for 20 hours. It's flexible - if I do have a day when I'm really hungry at lunch I might move that window earlier and eat at 1, and I'll just start fasting at 5. If I'm not hungry at 3, I'll stretch the fast out and just eat dinner, so some days I end up doing OMAD (one meal a day) or even a full 24 hour fast.

The last thing I'll mention is the double benefit of doing low carb along with IF. I'd known about keto/low carb diets having a similar effect of switching the body to using fat for fuel instead of sugar. But I've NEVER been able to stick with anything like that. But when doing IF the carb cravings are gone, so I am also doing lazy keto now. I don't flip out if I eat something that has a few grams of carbs, and I'll have cheat meals every now and then that will have carbs also, as long as they are during my eating window. But this is the first time I've been abgle to stay with a low carb diet for longer than a month - both low carb and IF make each other more easy to do.

Sorry I wasn't planning on typing all that out...TL/DR - I love intermittent fasting.

and just pushing breakfast back a bit. If you normally eat breakfast at 8 try pushing it back to 10, and don't eat after dinner. Do that until it feels normal (a few days to a week) then move "breakfast" back to noon, but still plan on eating 3 meals. So you'd be doing 16/8 at that point but still planning on 3 meals. It really does get way easier once you start doing it.

I've never enjoyed a meal earlier than 10:30am even when I was obese.

I would usually skip breakfast just out of rushing around. It's cool actually planning on doing it.

Just to be healthy and fit

I wake up at 3:45 and train at 5 am, I still don't get hungry until about 10:30 am

i started doing some research about it a couple months ago but had started some other new habits and didn't want to introduce too much too soon.

i think i may start after i get to bali next month.

it really is amazing how much getting to bed early affects your productivity. around the beginning of the new year i started a morning routine that began at 5am. it had an unintended side affect of me falling asleep around 8:30 or 9pm. best $hit ever.

I've been doing it for a year now. I love it. Works for my sched. I'm now adjusting it again so I can go back to lifting a bit heavier and having some more energy and strength naturally than relying on a pre-workout etc. So i'll usually break my fast with just a small meal before workout. So now im basically doing 1.5 meals a day.




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IG @h_n_z

Fasting sucks if people are constantly eating around you. Fasting along with meditation is the perfect combo for resting your mind.

This bike riding shit is the worst. The seat killing me as it rubs against my nuts. TMI, but fuck it you getting these struggle bars. This shifting gears shit can kick rocks too. Someone besides Sondors make a cheap electric bike with cruise mode. The moral of the story is bike riding is not what it used to be. I miss dodging shots and fiends while enjoying the sunshine. I miss fun rides moving through Bratenahl as everyone smiles awkwardly.

"Get ready....for your blessing....."

It's different kinds of seats? Is there IoT seat that provides useful info?

I alternate between hitting the trail dumb early or dumb late just to give myself time to reflect on life.

you can switch the seats up, like get a more padded one.
Or you can use butt pads. If you are riding that much you def need some support

could be that your seat is too wide - ideally, your thighs shouldn't rub against the sides of your seat too much.....that leads to major chafing.

could be that the angle your seat is positioned at currently is too high....it should be nearly level with the ground and possibly tilted slightly towards the ground depending on how upright or leaned forward your riding position is..... this would be the first thing I'd look at.

Could be that you're simply not sitting right too. There is an ideal area around your ass area that's mostly bone, this should be the portion of your area that your seat supports... It's counterintuitive, but narrower seats actually position your body onto this key location better than thicker wider more cushioned seats. A leather seat might be ideal for you too, it'll stretch over time...but it could be while before this is broken in to fit your body just right...a LONG while...

Def. try to hit up your local bike shop and have them check your ass to seat positioning out. A real bike shop...one that has dusty looking folks actually working on bikes and shit in the back...



"Get ready....for your blessing....."

>Fasting sucks if people are constantly eating around you.
>Fasting along with meditation is the perfect combo for resting
>your mind.
>

Really? I find intermittent fasting fine. Days like today, I dont want to eat until its time. Sometimes i get that urge and im thinking about it but its never unberable because I know I will eat. Once you eat that first bite of the day though, the floodgates open.

Ive been biking fasted to work about 8.5 miles and home on the back end. A lot of days I train jiujitsu at lunch before my first meal.

So I can ride 8 miles fasted, train jiujitsu, and then just go in on lunch






>This bike riding shit is the worst. The seat killing me as it
>rubs against my nuts. TMI, but fuck it you getting these
>struggle bars. This shifting gears shit can kick rocks too.
>Someone besides Sondors make a cheap electric bike with cruise
>mode. The moral of the story is bike riding is not what it
>used to be. I miss dodging shots and fiends while enjoying the
>sunshine. I miss fun rides moving through Bratenahl as
>everyone smiles awkwardly.

>Really? I find intermittent fasting fine. Days like today, I
>dont want to eat until its time. Sometimes i get that urge and
>im thinking about it but its never unberable because I know I
>will eat. Once you eat that first bite of the day though, the
>floodgates open.
>
>Ive been biking fasted to work about 8.5 miles and home on the
>back end. A lot of days I train jiujitsu at lunch before my
>first meal.
>
>So I can ride 8 miles fasted, train jiujitsu, and then just go
>in on lunch

I'd need north of 1200 calories to get halfway through your workout. My life would consist of eating all the time in order to justify that workload. Lunch would have to consist of 800 calories post workout.