Sounds like all good stuff!!
Beef has gone crazy; I don’t buy it any fresh beef at all for myself on the Anabolic Diet - been all pork chops, breakfast sausages, eggs, chicken wings, rotisserie chickens, sardines, kielbasa, protein powder.
Well, I don't know about price, but there's a new store that opened up near us - all wild game type meats, boar, bison, ostrich, duck, and even kangaroo! Wife just picked up some bison burgers for us to give a shot.
Bison is really good, venison burgers are a favorite for my boy and I. pre-inflation they were about $9.99/lb so it was a treat we'd get when we do our boys trip but lately it seems like its the one meat that hasn't gone up in price. if your local store has it, I still think elk steaks are my favorite!!
I’ve always had a weird feeling about that stuff. I don’t wanna be a cyborg damnit! Need to peel that aura off the wife….
It’s been a good plan for structure and overall I function pretty well on it. But on the weekends, when I begin eating carbs I intentionally eat anything I want. I do not keep it low fat or low glycemic index or restrict calories or food choices in any way - in fact I go out of my way to eat cookies, doughnuts, pastries. Almost all of my carbs are basically cheat foods. What I’ve found is that I naturally regulate the amount I overeat, and even have to push myself sometimes to get extra in. Knowing I can eat anything, an entire pack of Oreos, I might eat 2-3. Or have a few pieces of candy, or a soda etc. But I can only eat so much crap in 36-48 hours; you can only want so much of any one type of thing, and I am not trained to eat a high volume of food right now.
I know... I get pulled back into it from time to time for the measurable metrics but I refuse to wear one for sleep etc cause I just don't want a lot of that info in my head. the step counters when I have used them just give me goals etc to chase which is always nice.
my brother and his wife did that for a while, I just couldn't get onboard with it. I know pre-inflation I had figured my wife and I eat for less than like $3/day not including dinner (not sure what it is now) and I think my brother was paying like $10-15/meal back then, I just couldn't justify it to myself although I see the benefits for sure.
your new mayor is going to put in those cheaper grocery stores though right?
honestly my opinion is that its best to start as basic as possible when trying a new game meat and then get fancier after you decide how you like the flavor since deer, elk, bison, and beef all taste very different IMO.
No sorry, to be clear this is just the diet I’m currently following to run the machine - I am not a “diet” in the sense of a cut. I am maintaining my bodyweight at the moment, but overall feel like composition has improved some and my body & brain generally feel good most of the time on this plan.
IDK about all that, I've been hitting the cheat stuff and I'm cutting.
Yep, Fasting is your “Cheat Code”.IDK about all that, I've been hitting the cheat stuff and I'm cutting.
<checks scale>
<checks log>
wait, there may be a problem with my approach. Thank God for fasting
Yep, Fasting is your “Cheat Code”.
And then you’ve got the benefits of autophagy on top of it. A 24 hour fast does wonders for the body
bingo- I typically run 36-44hr
Damn that's discipline! Haven't gone that long but after this cycle and bloods normalize I may implement a 48 hour fast for a complete cellular defrag. How often do you fast to that extent?
when I'm on my A game I do it on Mondays. lately I've been consistent on that again. it was Hyde and Kleen who got me into fasting a couple years ago and Kleen turned me on to Hubberman with his fasting podcasts. I'll eat dinner with the wife on Sunday (train both sat and sunday usually) then fast until either lunch or dinner on Tuesday and either not train on monday, or do cardio only.
Nice! I've watched a lot of Huberman's videos over the years. I used to have to drive an hour to work every day so it made for good listening. That's actually how I came across Andy Galpin. I used a 15:9 IF window over the last 6 months and trained fasted. The calories I ate within my window hit about 500 below maintenance. I also supplemented yohimbine, forskolin, and synephrine. Lost a steady 15 pounds and am really happy with the results! This is the leanest I've been in a loooong time!
I tend to have a sweet tooth, so I can get carried away on sweets. So I have to be careful with them. I wish I was a naturally self regulated with sweets and cookies, but that truly is my big weakness.
Good to see you Jim! Yeah with your schedule I do not blame you. I would say it is likely a nessecity if you want to be able to do other things besides work and meal prep.
Yeah, that is a damn good price.
If you have a hard time with stopping or binging sweets it is probably not going to be a great plan with all the free cheats on the weekend. When not keeping the fats low it is easy to eat through your deficit if not being intentional. It is literally called the Anabolic diet though. They key is keto, and massive deficit on the weekdays. Then for you it would probably end up eating about 1800g of carbs, low fat, and low protein starting Friday night after a workout - Sunday with Sunday being more of a tapering off day where you have about half the carbs of the previous days. There is more to it. You can read it here if you want to have a look. https://www.muscleandstrength.com/expert-guides/anabolic-diet
That is great progress! I did really well with the 16:8 as well when I tracked macros. I tend to just slide into eating around 11-1PM and I start work at 6:30 so I get a decent fast every morning even when not tracking everything. I am just loosely tracking at this point. I measure my meals to right around a certain weight, if over or under 5-10 grams I don't worry about it. My base meals cover the minimums, and I have a good idea of where I am at. It is just the occasional F-it moments where I give into a craving for a burger, or some pizza now which is about once a week.
Good luck man! Hopefully you can mitigate the flare ups!
Man I feel ya on having to work around flair ups, and figuring out what triggers them. It is definitely par for the course as we get older. But like you said there are many ways to skin a cat….just as long as the cat gets skinned. The bad part with pinched nerve type pain, is is even little stuff can trigger it…like turning your head the wrong way and something pops. Hopefully you’ll be able to find a way to work around it, I’m sure you will.
Yeah, that is the pain with it being a nerve issue in the neck. Plus how many other things it effects. From everything I am seeing it is likely the C6-C7 disc causing the issues. WHich makes a lot of sense considering it was my C7 spline that got twisted in that accident. My chiro then told me it would probably be good until I got older then I was going to likely have issues. I have been doing some stretches and exercises for my neck hoping to alleviate some of the issues.Man I feel ya on having to work around flair ups, and figuring out what triggers them. It is definitely par for the course as we get older. But like you said there are many ways to skin a cat….just as long as the cat gets skinned. The bad part with pinched nerve type pain, is is even little stuff can trigger it…like turning your head the wrong way and something pops. Hopefully you’ll be able to find a way to work around it, I’m sure you will.
Hopefully a good fast will fix it for you, at least it will give your gut a break.
I swear all commercial food just wrecks people nowadays, or maybe we are just getting old lol. But by eating real food all the time, any slight variance creates volatile liquid, and fast (for me anyways).
Yeah, my gut is feeling a bit better, still very low energy, and dragging a bit. I am going to go ahead and continue the fast at least until dinner. Possibly through tomorrow then have some BBQ for our office Thankgiving meal as a fast breaker. They always order from the one of the 3 best BBQ places in town. So it is going to be damn good. The wife is making some haystacks for me to take in. I love those things.
Yeah, I am not sure what all that heartburn and distension was about, but I the fast sure is helping. I am sure part of it is age. I used to have a cast iron stomach. Not so much now.
Shoot through, not really, mostly just referral pain in the scap / rotator cuff, and rear delt area. Then numbness / stinging / burning that will go down the lateral side of my triceps, and down into my thumb index and middle finger. Plus a lot of tightness in neck and trap on the right side. I have to stretch it constantly throughout the day.
Oh absolutely, muscle knows tension, not the source of tension.
Man that's gotta suck! I get a pain against the right side of my T1 especially after driving long hours. It feels like intense tightness that when I push against it pain zings locally then eases. Then when I release the pressure, the zing emanates around the area again but even more intensely. I think it's just super tight and strained connective tissue rather than a nerve because the pain isn't shooting anywhere and there's no numbness/tingling beyond the specific location. But damn is it uncomfortable!
Yeah, that does not sound fun either.
Yeah, I am hoping for some improvement. I can't imagine it not being beneficial for my current level of instability. Core, and ankle strength should definitely improve quite a bit. That will help with lower back, hip, and knee stuff. Even if it does not help with my neck issue.
We will see what I think of yoga, I tend to like things that make me feel my body, and focus on movement. Plus if it is challenging then that will be an added attraction for me. I know I really enjoyed pilates when I had the chance to do it for about a year. My waist was never so cinched in as when I was doing pilates, but I will say they really need to focus on stretching the hip flexors a lot more because mine got a lot tighter from all of the lower ab / leg raising stuff in pilates. I actually ended up spraining my psoas during that time while doing sprints, and it had me messed up for a good while. I would say some of my issues on that side are still left over from that.
oh I for sure understand that, I just really hate class structures. I don't like anything that makes me feel like cattle. like excursions on vacation, lol. Thats the #1 reason I turned away from xfit. it went from being a competition style warehouse filled with puke, sweat and blood, to these weird classes that were coordinated to the minute.
I'm a big advocate for yoga. I think everyone should do it honestly, and especially those doing weight training. It's basically the counter balance to all the strain and pressure you're putting your body through. If lifting were like revving an engine, yoga is the tuning done to make it all work smoothly and efficiently. I've seen what heavy lifting does to your body if you don't take care of it. My dad is a mess and struggles just to get up and down from the floor. Actually he moves like Robocop, or the tin man lol. Watching him try to sit cross legged is comical to say the least. Granted he's 72 and still strong as an ox, but what good is strength if you can't move? Not to mention what it does for your cardiovascular and respiratory systems!
I had a tenant like 20 years ago who was I think in her 80s or about 90yrs old I can't remember. But she cut the legs off all her tables so that when she sat down to eat, she had to sit on the floor Japanese style. She said she felt it created a lot more movement in her normal life and contributed to her longevity. She got cancer and took up hiking one of the tougher hikes in our area that the 20 year olds always complain about, beat the cancer, and kept on going. for all I know she's still alive and 110 years old idk lol
Yeah, I am actually pretty flexible, when I tell people working on me I am tight then they have me show my available ROM they are like you are very flexible. I said well that doesn't change the fact that I FEEL TIGHT for me... However, I want the control over my body I had during martial arts back in my body. I think yoga has a great chance of that.
Awesome, it is good to hear so many have found it enjoyable and beneficial.
That is very smart most people try to limit their movement as they age more than enforce movement as a priority.
Yeah I can definitely understand on having to constantly deal with some kind of ache or pain. I had to come to that same realization a few years ago, that pain is just a part of aging and we have to learn to work around it. I do think the yoga will be a good thing. I don’t do yoga but I still do a lot of my Kenpo stretches and movements that have kept me flexible for someone my age. Actually I just recently hung my heavy bag back up in the garage, and cleared me an area to start punching and kicking…ha that, and riding my bike is my cardio. Oh and I do walk 7000 to 10000 steps a day at work. But I believe doing something whether yoga, martial arts, or even stretching is so important as we age. It may not help with all your aches and pains, but I’m sure it will help with many.Good Morning All,
Had a good and productive weekend. Got in a decent training session touching on most of the body Saturday.
Garage Session
Warm Up - 10 minutes of various activity, mobility drills a little calisthenics - got heart rate up then got to work.
Leg press - 315x1-2RIR x 5 sets- the way this machine works it hits quads like a sissy squat but pushes the glute / ham tie in very hard at the same time. It is like the super deep stretch for both areas at the bottom of the movement. Although it is a bit odd feeling it is also very effective.
Chin-ups - 3x5 - Last set was 0-1RIR - Lats were still a little sore from previous pull up work. Just getting biceps working and increasing pull up / chin up volume and frequency. I have been adding pull ups / chin ups in more often throughout the week. Even if just 1 hard set, or a few sets just getting close to hard so I get more in over the week.
DB Lateral Raises 15 x4 sets @0RIR - Done down into LRP
Diamond Push ups x 3 sets failure
Super Set x3 sets -Curls, and French Press @0-1RIR, and CG Incline Press to failure
Incline DB Curls - 25
Triceps Bar Incline Skull Crushers - 65
Mechanical drop set to Triceps Bar Close Grip Incline Press to failure - 65
I had a pretty crazy pump after this session. Even though chest wasn't directly attacked I had quite a chest pump from the Diamond Pushups, and the CG Incline press to failure. it is pretty wild how that leg press machine toasts my glutes and hams more than any other leg press. Somehow it applies more tension to them because as I approach lock out it is really not only a knee extension but a sort of LRP for the glutes and hams since in an odd hinge position. It really is an odd training experience to feel the quads, glutes and hamstrings all getting pushed at the same time. It leaves me feeling a little wobbly afterwards.
Outside of training, we did a lot of deep cleaning this weekend to get the house ready for mom's visit. You know the stuff reserved for spring cleaning, and familial visits. So, we got after the floorboards, hidden nooks and crannies, pulling everything out for dusting, and rearranging, stuff like that.
My lower back is not happy after this weekend, about to drop some ibuprofen so I am good to train later. If I get out of this meeting in time I am scheduled for a spin class across the street. I am hoping it loosens my lower back up a bit. I may have to be the slow guy to avoid dying, but gI am oing to give it a shot.
Food was decent this weekend, but not great. I definitely did not bring any progress on the weight loss front, but also don't think I did any real damage. Calories were pretty decent, I did have a Potbelly Sandwich for dinner Saturday night. The wife was craving one of their soup and sandwich deals. I went with a lower fat option this time instead of my usual Wreck, but it was still decently high in calories I am sure. That was post workout meal too, so at least things had a place to land. Last night though, I had myself a craving for ice cream, that simply would not go away. So the wife and I went to marble slab to treat ourselves to some cold slab ice-cream. Yes, it was worth it!!!
I am being real with myself right now, and where my mentality is. I am going to be treating my mothers visit like a vacation. While I am not going to intentionally ass out and eat everything in sight, I am not going to limit myself too much either. I mean, I have already requested some of my favorite meals she made, especially her homemade lasagna. So I know I will be eating some things in excess for sure. So basically my goal over the next 3 weeks is to maintain bodyfat around here. That might be losing weight a couple days then gluttony, then a fast, then gluttony, or that may be reasonable portion control while eating relatively freely. Knowing myself it will be a combination of all of those things. The main point will be to keep moving and doing some sort of training throughout. I don't want to lose the habit of going doing something at least 5 days a week. Even if sometimes that is just a long walk.
I think that I am starting to become resolved that I am probably going to be in some form of pain for the rest of my days. That it just needs to become background noise as long as it isn't debilitating. More importantly the realization I must keep pushing for something if I want to be mentally healthy. Not trying to make some progress somewhere has always proven bad for my mental health.
Yeah, my ortho told me I have a really high pain tolerance and if I feel pain training I need to stop or I am going to hurt myself again. However at this point, I think this is more of a stuff is going to hurt, ache and be painful, so I need to pay more attention to sharp pain, and realize that it is better for me to train and use something for pain or inflammation than to just not train at all. I tend to get into a THIS or THAT headspace where I don't want to train around an NSAID dose, due to the blunting of the hypertrophy, but lets be honest, nothing can blunt the effects of training as much as simply not training. So I am just going to change my mindset that being able to train is the most important, and if taking some sort of anti-inflammatory allows me to train more, and harder then I should use it as a tool. I am no longer looking for maximum gains, so no need to be obsessive about never using anything after a hard training session if it feels like I need it.Yeah I can definitely understand on having to constantly deal with some kind of ache or pain. I had to come to that same realization a few years ago, that pain is just a part of aging and we have to learn to work around it. I do think the yoga will be a good thing. I don’t do yoga but I still do a lot of my Kenpo stretches and movements that have kept me flexible for someone my age. Actually I just recently hung my heavy bag back up in the garage, and cleared me an area to start punching and kicking…ha that, and riding my bike is my cardio. Oh and I do walk 7000 to 10000 steps a day at work. But I believe doing something whether yoga, martial arts, or even stretching is so important as we age. It may not help with all your aches and pains, but I’m sure it will help with many.
And hope you have a great visit with your Mom, and I would just enjoy eating freely as you said.
Yep, exactly….you’ve just got to do what you have to do to keep that train rolling and stay healthy. My Dad was super active because he had a large farm, after he retired from General Motors, but when he was 78 he got neck fusion surgery, because of some deteriorating disc, and really was never the same. And I believe the inactivity after his surgery was part of why he died a few years later. He was always active and strong as an Ox up until that surgery, and then afterwards it killed us to see him miserable from not being able to do what he used to. So I decided I’m gonna try and crush as long as I can.
thats been on my mind a lot the past couple years. since moving away from xfit and more into PL my strength clearly has gone up, my lean mass has gone up, but my functional fitness has plummetted. little things like pushups and pullups would cause a lot of snap crackle and pop. I also do not like jumping because I have paranoid around the achilles, I've seen so many go out, almost always on athletes over age 40. but last week slowly bringing back things like pushups, double unders, etc has my body feeling healthier again. My biggest goal I think in this regard is to find that happy medium...
