Building Back Up
- Thread starter GreenMachineX
- Start date
GreenMachineX
Well-known member
How often do yall get colds/mild illness? I was just sick in August and February before that i think. I’ve been on an every 5-6 month cold rotation but this one hit quicker.
MrKleen73
Legend
I get stomach sick more often but not really sick like colds or flu sick very often.
Dustin07
Legend
its been about 10 years I think since the last time I was "stay home from work sick". I remember in 2016 in my new place in Tacoma being under the weather but I can't remember if I actually took a sick day or not. in 2019 when I was running two businesses, I had a weekend where I had the chills bad enough and felt uncomfortable enough that I did go into urgent care to see if they'd give me somethign for the pain (they didn't) so I just went home and sweat it out and was at work on time Monday. COVID in 2021 was minor, just stuck with my home remedies and my 2mile daily runs became 2 mile walk/jogs for a few days but kept on truckin. those are the last couple times I can remember feeling "sick".
if my wife and I feel anything coming on at all one of us grabs pho, makes the hot toddy, slams all our home remedies etc and keep on moving. 99% of the time if I feel sick I try to get more sunlight and exercise. the other 1% of the time, its more sleep. but in both scenarios its pho + home remedies.
GreenMachineX
Well-known member
I think it’s been about 5 years since i stayed home from work sick. That one was pretty rough. Pretty sure it was actual flu since my daughter tested positive and i got sick 2-3 days into her sickness.
But i just meant any type of cold thing, not bad sick to stay home.
Dustin07
Legend
probably once or twice a year but we attack it hard with gym, pho, bourbon, vit d, vit c, ecinacea, and elderberry and it never lasts more than 24hrs. I always figure an object in motion stays in motion.
Segansational
Well-known member
Yeah, I'd say on average for me probably just once a year (knock on wood). Now, when I do get a cold though, I'm usually pretty much down for the count. But comparatively to the kids and my wife, I thankfully manage to stay healthy and upright even when they all have something in the house.
I also stay up to date on my shots and I do take 1g Vit C daily FWIW, plus multi, etc. Elderberry when fall cold / flu season starts up.
Hyde
Legend
Probably once a year for real, plus a couple times I get a little crud snot from my son that seems to go away in 48 hours and never actually sets in. So multiple times, but seems like my immune system has been solid this last year or two.
I do take 1-2g NAC on off days typically, Life Extension multivitamin, Now D3+K2 (5,000/180), 3g Astragalus Root, and SNS Cardiovascular Support XT daily. Having high vitamin D levels & sufficient cofactors (b, c, selenium) available to produce glutathione is important for immune function. And astragalus root and olive leaf extract both further support immune function. But the big things are just the multi & some NAC on rest days,
I do take 1-2g NAC on off days typically, Life Extension multivitamin, Now D3+K2 (5,000/180), 3g Astragalus Root, and SNS Cardiovascular Support XT daily. Having high vitamin D levels & sufficient cofactors (b, c, selenium) available to produce glutathione is important for immune function. And astragalus root and olive leaf extract both further support immune function. But the big things are just the multi & some NAC on rest days,
GreenMachineX
Well-known member
Maybe i need to consider elderberry and NAC.
I’ve recently increased my D3 to 7k iu after years of 5k iu which kept my levels around 50. In the past couple months increased vitamin A to getting 150% rda after years of probably only 50% rda from food. Vitamin C average intake about 500mg from all sources, but while sick I’m up to 3g.
Weight: 202.2
2800 kcal per day going well. Probably not working out until Friday.
I’ve recently increased my D3 to 7k iu after years of 5k iu which kept my levels around 50. In the past couple months increased vitamin A to getting 150% rda after years of probably only 50% rda from food. Vitamin C average intake about 500mg from all sources, but while sick I’m up to 3g.
Weight: 202.2
2800 kcal per day going well. Probably not working out until Friday.
GreenMachineX
Well-known member
Any idea what your d levels are?
Hyde
Legend
Not currently, but that’s a great point: everyone has different needs AND responds differently to supplementation. I don’t work outside or make it a point to get CONSISTENT minimum sun exposure, and I have found through years of bloodwork that 5,000iu/day my levels tend to fall, and over 10,000/day they slowly escalate (without getting too high). The big thing is to avoid deficiency (<30 levels), but it’s my purely anecdotal N=1 personal gut feeling that at least mid range is more ideal. If at least to give a buffer zone away from being deficient, if no increased active benefit.
It’s also imperative to take K2 with your D3 administration when supplementing, to ensure calcium is directed towards bones instead of arterial lining. ~180mcg/5,000iu is the doctor-recommended ratio you’ll find.
I take a NOW 5,000/180mcg cap, I get 2,000iu from Life Extension multi, and 2,000iu plus another 180mcg from Cardiovascular Support XT. I always dose CS XT with my multi.
GreenMachineX
Well-known member
I take the same NOW product plus an additional 2k iu by Jarrow or NOW. I’ll see where my levels are in a month or 2.
GreenMachineX
Well-known member
Deloadish/reintroductory workout:
Bench 3 x 5 x 225
NG Pullups 3 x 3
Seated BBOHP 3 x 6 x 140
Dual Pulley Row 3 sets
DB Lateral Raise 3 sets
OH Cable Extension 3 sets
Incline Hammer Press 2 sets
Still feeling that uneasy under the skin feeling, but it comes and goes, cough is mild, so started back up. Strength felt pretty good.
Bench 3 x 5 x 225
NG Pullups 3 x 3
Seated BBOHP 3 x 6 x 140
Dual Pulley Row 3 sets
DB Lateral Raise 3 sets
OH Cable Extension 3 sets
Incline Hammer Press 2 sets
Still feeling that uneasy under the skin feeling, but it comes and goes, cough is mild, so started back up. Strength felt pretty good.
GreenMachineX
Well-known member
Weight: 202.4
@Hyde @MrKleen73
Our next vacation where ill definitely be reversing a little progress is in 2 weeks. Would it be better to push the cut a little harder (thus suffering the cut side effects full blown) and drop those last 2 pounds, or continue what I'm doing (averaging .5 pound per week) to keep metabolism as high as possible going into the vacation?
@Hyde @MrKleen73
Our next vacation where ill definitely be reversing a little progress is in 2 weeks. Would it be better to push the cut a little harder (thus suffering the cut side effects full blown) and drop those last 2 pounds, or continue what I'm doing (averaging .5 pound per week) to keep metabolism as high as possible going into the vacation?
MrKleen73
Legend
I would either keep doing what you are doing, or go on maintenance the week prior so your body is not panicking about the low availability of food from a steeper deficit. When it is, it is geared up to start storing fat as fast as possible to prepare for the next famine as soon as you end up in a more relaxed surplus on vacation. This is a big reason that on Hyde and I's current dieting strategy we intentionally keep fats lower during the refeeds to avoid that increase in fat.
I don't really know what your physique is looking like, but unless getting pretty decently lean already, I don't think 2lbs is going to produce a huge visual difference, and I am sure you goal is not just to touch 200 and then ruin it so plan to hit it afterwards so you can maintain it for a month or so before starting the climb back up.
GreenMachineX
Well-known member
That makes sense. Thanks.
Dustin07
Legend
you're not coming out here in 2 weeks right? thats like new years?
I pulled up some webcams for you, no snow yet but the weather is shifting and clearly moisture is building. fingers crossed for you:
leavenworth.org
I pulled up some webcams for you, no snow yet but the weather is shifting and clearly moisture is building. fingers crossed for you:
Leavenworth Webcams | Live Downtown Views
Watch live Leavenworth webcams from downtown. See real-time views of Front Street, the Gazebo, alpine coaster, and Bavarian village from anywhere.
leavenworth.org
Hyde
Legend
Like Kleen said, if the big picture is to get and stay leaner, follow the process - it’s not a race, it’s a lifestyle adjustment that will still be required even when you reverse things.
Don’t rush it now, and relax it as little as possible on vacation. I’m not saying don’t eat with the family/what’s available, but really use your resources honestly and mind portions. Being at a restaurant where they have burgers and everyone is getting burgers does not mean you have to get a double bacon cheeseburger with large fries & soda. If they have a grilled chicken sandwich, get 1-2 of those and skip the fries/sugar. If you are at a Wendy’s, get the chili and a grilled chicken salad. Most places have some kind of better options.
There will ALWAYS be trips, family meals, holidays, birthdays, times you are at restaurants - endlessly. You have to eat, and you have to run a family. But you need to operate with eyes on the prize. In California when we went to a Subway, I got a salad with meat/cheese on top to stay keto and mind cals. At breakfast, I ordered an ala carte plate of eggs. I stuck entirely to my diet, my food was still great, I looked and lifted great and had a blast with my family.
You get to call your shots.
Don’t rush it now, and relax it as little as possible on vacation. I’m not saying don’t eat with the family/what’s available, but really use your resources honestly and mind portions. Being at a restaurant where they have burgers and everyone is getting burgers does not mean you have to get a double bacon cheeseburger with large fries & soda. If they have a grilled chicken sandwich, get 1-2 of those and skip the fries/sugar. If you are at a Wendy’s, get the chili and a grilled chicken salad. Most places have some kind of better options.
There will ALWAYS be trips, family meals, holidays, birthdays, times you are at restaurants - endlessly. You have to eat, and you have to run a family. But you need to operate with eyes on the prize. In California when we went to a Subway, I got a salad with meat/cheese on top to stay keto and mind cals. At breakfast, I ordered an ala carte plate of eggs. I stuck entirely to my diet, my food was still great, I looked and lifted great and had a blast with my family.
You get to call your shots.
GreenMachineX
Well-known member
Yes, the long term goal is in mind, but, i ruined the last vacation trying to stay too “clean”, slept only 5 hours per night…barely remember it from being in that “PEM” state. So, i decided im not doing that this time. Overall, i dont eat fries or sugary drinks, so i dont choose the worst of the worst all the time. One big meal, the other 2 my normal meals (or as close as i can), but I’m ok with gains a pound or 2 of fat, then i clean it up and push again in January.
GreenMachineX
Well-known member
No no, 2 weeks is Florida. Washington is still in Christmas.you're not coming out here in 2 weeks right? thats like new years?
I pulled up some webcams for you, no snow yet but the weather is shifting and clearly moisture is building. fingers crossed for you:
Leavenworth Webcams | Live Downtown Views
Watch live Leavenworth webcams from downtown. See real-time views of Front Street, the Gazebo, alpine coaster, and Bavarian village from anywhere.
Hyde
Legend
Yeah, if you really only gain 1-2lbs that’s perfect. A lot of people say stuff like that, the come back 4-5lbs heavier, and now they’ve added a month of work for a week vacation.
GreenMachineX
Well-known member
Well, im sure ill come back 5-10 pounds heavier, but from glycogen/water rebound.
GreenMachineX
Well-known member
Squat 3 x 5 x 275
Lying Leg Curls 3 sets
KB Walking Lunges 2 sets
Shrug Machine 3 sets
Cable Shrugs 2 sets
Incline DB Curls 3 sets
Machine Preacher Curls 2 sets
2 cups of coffee preworkout had me overhyped, even running on 5 hours sleep, but locked in and hit my squat goal.
Lying Leg Curls 3 sets
KB Walking Lunges 2 sets
Shrug Machine 3 sets
Cable Shrugs 2 sets
Incline DB Curls 3 sets
Machine Preacher Curls 2 sets
2 cups of coffee preworkout had me overhyped, even running on 5 hours sleep, but locked in and hit my squat goal.
MrKleen73
Legend
Correct, but keep in mind, it depends on food choices not just calories. The lower that fat the less fat there is to store, and if not eating so many carbs that your glycogen stores are full making you convert carbs into fats for storage then you will gain much less fat even on the same calories. That is why he is saying don't be too loose, not so much keep your calories minimal, you can get away with more calories when they are high in protein, and either low fat / higher carb, or lower carb / higher fat depending on what your dietary plan favors. One manages the fat available, and the other manages insulin and hormonal aspects to achieve the same goal. That is how the gain can be 4-5lb is bad food choices, and lack of restricting calories to maintenance or a bit above.
Hyde
Legend
Right. And even beyond that, you don’t even need to check the scale the morning after you return. There will be water from extra sodium or whatever, we don’t care about that - only fat storage.
But the SECOND morning after you’re back, you should be flushed out after returning to regular intake, no longer flying, etc. if you’re more than 2lbs up on that morning, you’re going to have to live with that.
But the SECOND morning after you’re back, you should be flushed out after returning to regular intake, no longer flying, etc. if you’re more than 2lbs up on that morning, you’re going to have to live with that.
GreenMachineX
Well-known member
Weight: 203.4
Too many meals out this weekend…clean, but pushed me to maintenance each day and full of sodium/water. Exactly 2 weeks into vacation now…lock in.
Too many meals out this weekend…clean, but pushed me to maintenance each day and full of sodium/water. Exactly 2 weeks into vacation now…lock in.
GreenMachineX
Well-known member
Bench 3 x 6 x 225
NG Pullup 5/5/5
Seated BBOHP 3 x 6 x 145
Seated Cable Row 3 sets
Hammer Incline 2 x 6 x 180
Scapular Lateral Raise 3 sets
Incline EZ OH Extension 3 sets
Felt pretty good. Very small/light cough left, but everything else fine.
NG Pullup 5/5/5
Seated BBOHP 3 x 6 x 145
Seated Cable Row 3 sets
Hammer Incline 2 x 6 x 180
Scapular Lateral Raise 3 sets
Incline EZ OH Extension 3 sets
Felt pretty good. Very small/light cough left, but everything else fine.
GreenMachineX
Well-known member
Weight: 202.4
Hoping to dip under 202 by end of week.
Hoping to dip under 202 by end of week.
Dustin07
Legend
Looking good dude!!
right. nearly an unspoken rule my wife and I have. if I fly home friday, probably won't check the scale until Sunday or Monday once routine has settled back in.
lol I don't get out of bed for less than 2 cups
right. nearly an unspoken rule my wife and I have. if I fly home friday, probably won't check the scale until Sunday or Monday once routine has settled back in.
GreenMachineX
Well-known member
You drink 2 cups right away? Or spread out in the morning?
GreenMachineX
Well-known member
I actually love checking that first day…seeing that 10lb gain is funny, followed by a 5-8lb drop in a day or so.
Dustin07
Legend
My wife brings me the first cup at 5am when I'm brushing teeth etc. I usually finish it on the way to work, and then first thing I do when I get to the office is my second cup of coffee. If I'm fasting, I'll have 1 or 2 more as my little dopamine hit treats. If I'm not fasting, I'll have around 40oz of water by 10am assuming a lunch gym session, followed by 10-14oz with my preWO. get back, another shaker of water followed by an energy drink like sugar free redbull ( the small cans). I have had more of the alani and the costco version lately since they're super cheap, like $12/case but they have SUBSTANTIALLY more caffiene than a redbull at like 200mg.
lol fair, in for the newbie gains
GreenMachineX
Well-known member
I’ve been enjoying a couple diet cokes or something similar during this current push. Funny how something so simple can be so satisfying.
Dustin07
Legend
oh yeah I'm the same way. I'll grab my pre made meals out of the fridge and usually one of those energy drinks or coincidentally, a diet coke, to take to work and have later in the day. its probably my preferred source of fake sugar, lol.
GreenMachineX
Well-known member
Weight: 203.0
Trad DL 3 x 3 x 370
KB Walking Lunges 2 x 12 x 16kg
Lying Leg Curls 2 sets
Machine Shrugs 3 sets
DB Curls 3 sets
Machine Preacher 2 sets
Trad DL 3 x 3 x 370
KB Walking Lunges 2 x 12 x 16kg
Lying Leg Curls 2 sets
Machine Shrugs 3 sets
DB Curls 3 sets
Machine Preacher 2 sets
MrKleen73
Legend
@Hyde is calling people out for all kinds of word use, how's that blast treating you Brother. LMAO!Trying to normalize a term like “Trad DL” is even more offensive to me than “backsquat”. At least an entire nation of people doing Crossfit did say “backsquat”. But Trad just hurts my soul
@Dustin07
Back Squat?!?! Don't be a bitch, Trad DL, are you effing kidding me?!?!?!?! Get out of here with that shiz!!!
I love it! Honestly with the cycle getting kick started instead of trickled in like you usually do, I am surprised you aren't already running through walls.
Hyde
Legend
You know you would expect that (or I certainly feared it at least), but that’s genuinely not been the case. I was reflecting as much last night coming home from my son’s swim, that I have felt so calm and more in control, even than cruise at 175/wk. My fuse has generally been longer than usual. Historically I really struggled with mood when experiencing hanger or fatigue, but I haven’t lately - perhaps expecting/accepting the process has made it much easier? Most people don’t realize they are hangry or tired, after all
But I definitely do think that Tren increases bluntness and honesty, from the dissociative aspect of 19-Nors and confidence/ego Tren specifically promotes. I consider everyone here genuine friends, so I don’t feel bad calling it like I see it to you guys (there would never be a point with people I didn’t care about). I know people can take it in stride, whether they agree or not. Just like any real strength gym community, there’s a lot more honesty & grabass than a commercial chromeland gym.
I will say on the backsquat thing, that’s something Dave Tate was bitching about when I started lifting. Hard not to un-think it once you realize if someone only says squat or deadlift, you ONLY envision a bar on the back or a conventional stance pull. There is no confusion. That is specifically why we add monikers like “Front” Squat or “Sumo” Deadlift.