Health, Exercise & Wellness

[Archon]

Alright, so I've been doing intermittent fasting for months now - a 16-8 split (basically, I eat only in the interval from 12:00 till 20:00 every day). It has done wonders for me keeping my weight and not gaining any (limiting calorie intake), and also suppressing my appetite for the entire day, sometimes making me not eat until like 14:00-16:00.

But... 2nd lifting session this week, and my stomach is growling all day. Can't do shit to suppress my appetite anymore, I'm basically hungry an hour after I wake up until an hour before sleep. Ate oatmeal at ~10 today, at 14 I was hungry as hell at the gym, at 16 I ate a big fucking hamburger (could've eaten more), after that chicken breast with veggies at 20, and now I'm hungry again. Up until today, that would've been more than enough to keep me satiated all day.

It's amazing how your body sometimes tells you things. I'm probably gonna have to jump off the fasting bandwagon. Body just wants to recover, even though I'm not in the least bit tired or anything.

Probably gonna have to look at a weight gain (which is not that good because I'm at a record-breaking almost-92), but if I can keep paying for the gym for another 5 months or so, gonna come out of it a different-looking man.

 

[BladeRunner_]

They are closing gyms here from tomorrow for 3 weeks. Not sure about tennis courts from the order but that would be real bummer for me if that's the case. We just find great hard courts that are not covered with bubble during the winter at normal fee.

If it's not freezing cold outside is perfectly ok to play. Would be great to make a few sessions during the winter to maintain shape. I am pleased with my progress this year, especially my backhand.

I def should look at IF (maybe one meal a day at night or 20:4) - they say that food is fuel but i don't feeling it. Every time i eat, no matter what i crash. It's better when i eat healthier but still happening. Generally i'm feeling a lot better after 6PM everyday. Like my brainfog is lifting a little bit and my head is lighter, hard to explain it. During the day i'm mentally fatigued even after 8 hour sleep and that's exacerbated after eating lunch. My mattress or pillow is a suspect because some mornings i am waking up with upper back pain and heavy feeling in the head. The other suspect is food and binging on porn.
In general tennis sessions helps, hot shower helps, eating healthier...

 

[Archon]

GOD FUCKING DAMN IT!

2 weeks - I've done 2 weeks (6 sessions), and today I go to the gym and find out it's closed until further notice! And it was going so well. I regained a lot of strength in just these 6 sessions, and was starting to feel really amazing overall, not just fitness-wise. My mood 3 weeks ago and my mood up until today aren't even comparable.

In the meantime, the monthly fee I paid is absolutely wasted now. I have money, but every other gym is at least 5km away which isn't walking distance anymore - so the cost more than doubles now for fuel or bus fare. And that's just too much.

GOD FUCKING DAMN IT!

 

[dmgtz96]

I def should look at IF (maybe one meal a day at night or 20:4) - they say that food is fuel but i don't feeling it. Every time i eat, no matter what i crash. It's better when i eat healthier but still happening. Generally i'm feeling a lot better after 6PM everyday. Like my brainfog is lifting a little bit and my head is lighter, hard to explain it. During the day i'm mentally fatigued even after 8 hour sleep and that's exacerbated after eating lunch. My mattress or pillow is a suspect because some mornings i am waking up with upper back pain and heavy feeling in the head. The other suspect is food and binging on porn.

I am not a doctor, but when someone mentions brain fog my first suspect is coffee. At my first job right out of high school I drank a lot of coffee, and then I freaked out because I felt foggy. I had never really drunk coffee growing up, so the caffeine crashes made me think something was wrong.
Food should have a "tiring" effect, but it should be mostly okay unless you are eating something extremely greasy, sugary, or high in calories. It sounds like you are eating healthy, so that is normal.
Porn could be it. Normally the "post nut clarity" would alleviate the fog, but ejaculating releases prolactin which makes you super sleepy.
I would not recommend skipping food. When I miss a meal I find it difficult to concentrate.

Anyways, those are just some thoughts.

 

[Archon]

Where should my priorities be to improve my health?

People are bombarded with conflicting and confusing information from multiple sources on health related topics

www.barbellmedicine.com

 

[Jetflag]

interresting thing to do attempt during covid times when the gym is closed.

 

[Archon]

I was so nervous today that I miscalculated the amount of plates and kgs to put on the bar, and accidentally loaded my deadlift 95 kg instead of 85 (which was the natural 5 kg progression from my previous session). On my second gym session after a 4-month-long layoff, did it without any issues. Could've done more than a 100 for sure.

Let's see who posts a new thread in the UR section without a sample now!

 

[dmgtz96]

I was so nervous today that I miscalculated the amount of plates and kgs to put on the bar, and accidentally loaded my deadlift 95 kg instead of 85 (which was the natural 5 kg progression from my previous session). On my second gym session after a 4-month-long layoff, did it without any issues. Could've done more than a 100 for sure.

Let's see who posts a new thread in the UR section without a sample now!

That's ~209 lbs in freedom units. Honestly, that's really good as your second lifting session. I'd be at like 95 lbs (~43 kg), lmao.
You're probably going to wake up super sore though.

 

[Archon]

That's ~209 lbs in freedom units. Honestly, that's really good as your second lifting session. I'd be at like 95 lbs (~43 kg), lmao.
You're probably going to wake up super sore though.

That's my body weight. Heavier people lift more. But really though, you'd be at 95 kg in like a month, as soon as you nail the technique and get your body used to heavy lifting.

Also, I don't get sore at all from heavy lifting. Just really hungry, and really tired. Like after you come home from a couple of hours in a swimming pool.

 

[dmgtz96]

That's my body weight. Heavier people lift more. But really though, you'd be at 95 kg in like a month, as soon as you nail the technique and get your body used to heavy lifting.

Also, I don't get sore at all from heavy lifting. Just really hungry, and really tired. Like after you come home from a couple of hours in a swimming pool.

Yeah, depends on how your body responds to the increased stress. If your joints are fine, and your muscle memory kicks in, you can probably get to 2 plates fairly quickly. I think I'm somewhere at 75-78 kg right now, and I can definitely see myself reaching that within a month of returning to lift as long as my back doesn't act up lmao.
Full deadlifts make me want to curl up into a ball and fall asleep. Haven't done them in a while to be honest, even when I strength trained - I mostly did Romanian deadlifts. Coming back from this year of inactivity, though, I'll likely go back to full deads and see how strong I become.
Do you use straps? I tried them back when I still did full deadlifts, and they felt a bit awkward when I did not wear them correctly. When worn correctly, though, I felt like I could grip much more weight than without straps.

 

[Archon]

Yeah, depends on how your body responds to the increased stress. If your joints are fine, and your muscle memory kicks in, you can probably get to 2 plates fairly quickly. I think I'm somewhere at 75-78 kg right now, and I can definitely see myself reaching that within a month of returning to lift as long as my back doesn't act up lmao.
Full deadlifts make me want to curl up into a ball and fall asleep. Haven't done them in a while to be honest, even when I strength trained - I mostly did Romanian deadlifts. Coming back from this year of inactivity, though, I'll likely go back to full deads and see how strong I become.
Do you use straps? I tried them back when I still did full deadlifts, and they felt a bit awkward when I did not wear them correctly. When worn correctly, though, I felt like I could grip much more weight than without straps.

Exactly. Up to March last year, I trained a lot and my DL went up to 140, which was at the limits of my bare strength (grip was the weak point). And every time I rejoined the gym, I found it so easy to start up high and go from there. I'm used to the stress, just need to start low enough so I could remind my body of the proper technique to avoid injuries.

As far as the back goes: Pain in training: What do? | Barbell Medicine

I really recommend the Starting Strength Novice Linear Progression (or the Barbell Medicine Beginner Prescription). Worked wonders for me, you can milk it for months and I can say that it works. In 6 months from a dad-bod fat slob, to a relatively nice posture and strength, while staying at the same body weight. Felt so good until 'rona happened.

As far as the straps go, I don't use any. I try to make my grip stronger, but I use a hook grip, which really helped me from like 100 kg and up to 140. Hurts a bit, but helps. I will have to use them at some point, but far down the line. I'll try everything else though before I have to resort to it.

 

[Archon]

Soo almost 2 months later, I'm back up at my pre-pandemic personal records, and starting to get stuck. Getting stronger every training session is amazing, but once it slows down and every rep feels like a grind, it stops being fun anymore. I like lifting as heavy as I can, and I like the set/rep scheme, but somehow I'm not really in the proper headspace to go again. I've had to take a week off last week to finish a project, but was supposed to go again on Monday and today, which hasn't happened.

Plus there's the other stuff - still have to commute every day, which gets expensive and just the logistics like "where will I park (and what if there's no space there; and if there's a time limit I have to think of the time as well), will the traffic be unbearable, is my tank empty, should I go by bus instead, will the gym be packed again" can get tiring. Why can't there be a gym like half an hour on foot from my place? Just put on a backpack and walk there, lift, and walk back home. I feel like I'm spoiled a bit. But it's really draining thinking of all this.

I swear I will one day get my own squat rack, barbell and weights. I can have a home gym with everything I need for like 800$, and it pays off after 3 or more years (even faster if you count the commute). Gyms are way too overrated.

As with regards to my training, I'll probably have to switch, I found a great template by guys I really trust regarding what I like and want to achieve. But even then, who's gonna pay like 60$...

 

[dmgtz96]

Soo almost 2 months later, I'm back up at my pre-pandemic personal records, and starting to get stuck. Getting stronger every training session is amazing, but once it slows down and every rep feels like a grind, it stops being fun anymore. I like lifting as heavy as I can, and I like the set/rep scheme, but somehow I'm not really in the proper headspace to go again. I've had to take a week off last week to finish a project, but was supposed to go again on Monday and today, which hasn't happened.

That might just be what you needed! Maybe it was time for you to take a deload week (or just 1 week off).
Let us know how it goes.

 

[Jetflag]

Changed my morning routine for the last couple of months and my energy levels seem to have increased as a result of it,



- I Wake up early say: 6 á 7 o'clock (depending on whether or not there's waves or wind to exploit)

- Take 1 glass of (freshly squized) orange juice, and a couple of food supllements (consisting of saint johns worth, vitamin b12, vitamin C, and synthesit, an Iron supplement that doesn't twist your stomach for some reason, unlike cheaper ones)

- Optionally and depending on the aforementioned outside conditions: Excersise

- Take a cold shower (doesn't have to be icey, but the colder the better) for at least 4 minutes straight.

- 10 minutes of Tummo breathing

- Drive to work, good moment to meditate

- @ Work, small but sufficient breakfast (bread, fruit, coffee etc.)

 

[Archon]

For months I haven't been able to get into a sleeping routine. Just can't. Before that, I used to wake up at 8 in the morning for months without any issue, but at some point I've fucked it up completely and can't come back to it. Now I often feel terrible when my brother wakes me up at 9, like I've worked all night instead of slept. The bed and the enormous heat aren't helping. Been actually wanting to wake up at 4-4:30 so that I can have coffee, small breakfast and hit the gym before the temperatures get crazy high and before the gym gets crowded (so at 7). But that's near impossible, would mean I have to go to bed at like 8 in the evening, and that's very improbable.

I would want to wake up at 7-8 every day at least, that would feel like a huge success right now. In desperate need of a routine.

 

[Jetflag]

For months I haven't been able to get into a sleeping routine. Just can't. Before that, I used to wake up at 8 in the morning for months without any issue, but at some point I've fucked it up completely and can't come back to it. Now I often feel terrible when my brother wakes me up at 9, like I've worked all night instead of slept. The bed and the enormous heat aren't helping. Been actually wanting to wake up at 4-4:30 so that I can have coffee, small breakfast and hit the gym before the temperatures get crazy high and before the gym gets crowded (so at 7). But that's near impossible, would mean I have to go to bed at like 8 in the evening, and that's very improbable.

I would want to wake up at 7-8 every day at least, that would feel like a huge success right now. In desperate need of a routine.

What are your waking-up methodes?

 

[Archon]

What are your waking-up methodes?

- my bro wakes me up at 9 to drive him to work (sometimes)
- alarm for any number of reasons (usually for a purpose like college exam or something - tried recurring ones but always go back to sleep after it rings)
- outside noise/light if I leave the windows open and blinds up; inside noise if my bro wakes up earlier
- naturally (pretty rare though)

 

[dmgtz96]

For months I haven't been able to get into a sleeping routine. Just can't. Before that, I used to wake up at 8 in the morning for months without any issue, but at some point I've fucked it up completely and can't come back to it. Now I often feel terrible when my brother wakes me up at 9, like I've worked all night instead of slept. The bed and the enormous heat aren't helping. Been actually wanting to wake up at 4-4:30 so that I can have coffee, small breakfast and hit the gym before the temperatures get crazy high and before the gym gets crowded (so at 7). But that's near impossible, would mean I have to go to bed at like 8 in the evening, and that's very improbable.

I would want to wake up at 7-8 every day at least, that would feel like a huge success right now. In desperate need of a routine.

In college I pretty much only woke up about an hour before classes just to shower and eat breakfast (~8:30 - 9 AM). When I graduated and started looking for work, I would go to sleep at like 1 AM and sometimes didn't go to bed until 5 AM, haha. Now I pretty much wake up at any time between 6:30 AM and 8 AM during weekdays for work. Your sleep schedule will likely fix itself once you have a morning commitment.

 

[Archon]

In college I pretty much only woke up about an hour before classes just to shower and eat breakfast (~8:30 - 9 AM). When I graduated and started looking for work, I would go to sleep at like 1 AM and sometimes didn't go to bed until 5 AM, haha. Once I started working, I've pretty much woken up at any time between 6:30 AM and 8 AM during weekdays. Your sleep schedule will likely fix itself once you have a morning commitment.

I know it will eventually, but I want it now, I need a routine.

 

[Jetflag]

- my bro wakes me up at 9 to drive him to work (sometimes)
- alarm for any number of reasons (usually for a purpose like college exam or something - tried recurring ones but always go back to sleep after it rings)
- outside noise/light if I leave the windows open and blinds up; inside noise if my bro wakes up earlier
- naturally (pretty rare though)

Reason I asked is I can relate somewhat, being woken up 3 times every night for parental reasons.

So the going to bed routine is sporadic,, as well as the sleep itself, but the waking up one is constant.

the trick I used is to
1 get an alarmclock or sound on your phone that is annoying enough not to ignore. (and soft enough as to not wake the baby though tbh when he's vast asleep you can shoot a cannon next to his ear without any effect but that aside) In my case thats a combo of a phillips light alarm next to my bed, waking me up gradually and my phone in the kitchen.

2 place the (annoying) alarm like said far away from your bed, (preferably in your kitchen where you can immidiatly drink/eat) forcing you to get out, walk, and press the off/snooze switch. After that it becomes much more of a chore/choice to slumb back to bed, (as opposed to pressing snooze with you head on your pillow, which will doze you back of in seconds till the next snooze interval)

within 1 month esq your brain will get the memo, you'll wake up around that time constantly... and your early going to bed routine will shortly follow, since you'll be exhausted/headached and yawnstruck a couple of evenings after.