Oh yea, one heaping teaspoon. Sometimes two. Just sea salt, so no added iodine but I make sure to salt my food plenty.
Thanks for the reminder, but I’m trying to get more carbs into my diet, not less 
Cinnamon is great, I just try to keep anti-inflammatories away from my post-workout window. How does it work in Finland with regards to cinnamon, do you mean cassia or ceylon when you say “cinnamon”?
Ceylon, never seen cassia in a shelf
Take the hint! ATG squats are dumb unless you’re competing (and I’d argue they’re still unnecessary due to potential long term damage).
I have on hip surgery under my belt and I’m heading down the road to number two. The reason? Hip impingement. If the head of your femur is even a bit off then you can have problems. The head (ball part of the ball & socket joint) is supposed to be round. If it’s oval like an egg then you will have impingement. I imagine none of us are perfectly built, so some have problems and others don’t. If you have any impingement and you force ATG squats then you’re asking for unnecessary problems.
Do you want to compete? If so, then you’ll have to weigh the risks and rewards.
If not, then don’t worry about ATG anything. You can still do power cleans and power snatches. Those are actually better for performance in my opinion. It’s a power movement and transfers to other activities well. A full clean is really a good and strong pull with a super fast drop followed by a front squat. On max attempts the bar barely moves until the front squat portion.
I say don’t force the depth unless you have a very good reason to do so.
Our default, what people mean when they say cinnamon, is cassia. And so, when people go on the internet and read about the health benefits of cinnamon they start adding cassia cinnamon to everything they end up with liver damage.
I used to get the same exact pain just going to parallel and then my bracing sucked and so my hip flexor bore the load. But you are right, I probably would do best to not ATG. I won’t ever compete or at least I’m not planning to.
I miss squatting. It’s hard not to love the exercise because it loads so many different parts of the body. But, I may never do it again.
My overall goals are to be strong, muscular, and athletic. A sub-goal is to squat 4 plates. That goal is not necessary to achieve the first three goals. Pursuing it may actually prevent me from achieving the first three goals (with further hip problems). The three main goals outweigh the sub-goal so it’s probably getting scrapped.
I’ll miss it, but I miss living pain free more.
Monster climbing session.
Worked up to 2 RMs,
Zercher 100 kg (could probably have gotten 105, but at this point my form was breaking down substantially)
Deficit DL 140 kg
Floor Press 75 kg
Skipped back work since I climbed yesterday and am doing a climbing course tomorrow. Tuesday is climbing day as well. My back musculature is not at risk of being under stimulated.
I’ll take this to heart
80% of 2 RM, 4 sets of 2s:
Zercher 80
Deficit DL 112.5
Flooring press 60
(super-setted the last two to save time, nice pairing)
was devilishly heavy, almost comparable in effort to yesterday’s effort. Odd how the nervous system works in that regard.
Went off-script and did seated cable rows today, the program schedules vertical pulling today but this fits with my climbing better as today I believe will be a low effort day (course) and I didn’t do any horizontal pulling yesterday.
I’m permanently sore all-over. Love.
Climbing in the PM, could climb at a fairly high level which was surprising since my grip was still shot from yesterdays climbing course
4x2@90%
A1. Zercher 90
A2. Floor Press 67.5
B1. Deficit DL 125
B2. Seated Cable-Row
Did this for warm-up, The Vital Whole Human - T NATION Liked it but I still need to activate my glutes to get the most out of my sessions.
@danteism, you are a super knowledgeable dude. I have a nutrition question for you. Recently, I’ve started having breakfast in the AM before my workouts. What I was doing was this,
Pre-workout:
50g oatmeal
50g blueberries
20g whey
some cinnamon (insulin sensitivity)
Intra-workout:
50g waxy maize
10g EAA (technically, BCEAA)
Post-workout/Breakfast:
100g oatmeal
1 banana
250g low-fat cottage cheese (expensive to use everyday, moving over toward whey)
A sprinkle of whey for taste
Post-workout 2:
250g low-fat cottage cheese
50g oatbran cereal
This runs in at about 1100-1400 calories. Line-of-thinking was inspired by Berardi, that carbs are best reserved for intra-workout and post-workout. Ideally consumed within 90 minutes of the workout and at most 3 hours after the workout.
I started thinking, maybe this is just… too much carbs in a short time window. I’ll be trying out this instead, and I wonder if the general layout is better from a nutritional standpoint (don’t focus too much on the grams)
Pre-workout:
30g oatmeal
50g blueberries
20g whey
1 tbsp of peanut butter
Intra-workout:
50g waxy maize
10g EAA
Post-workout (immediate, utilizing Glut-4 as per Nutrition FAQs Training Health Fitness Customized Programs Mountain Dog Diet)
2 scoops of whey
Breakfast (60-90 minutes after):
70g oatmeal
1 banana
1 scoop whey
To be honest, I’m not sure I’ll run this indefinitely as it’s just so goddamn boring eating oatmeal twice in the morning. Might start my day off with eggs and some nuts. Just, one or two eggs and some almonds. But, since I bike for 20 minutes to the gym I’d love to get some carbs in there. Is rice too high in GI for pre-workout?
4x2@70%
Zercher 70
Deficit DL 100
Floor Press 52.5
Super easy day, skipped back work because I’m climbing tonight. Might end that session with the vertical pulling prescribed for today if I have the strength.
These things are highly individual, if you feel that is too much carbs in that time frame (and the feel is justified) it may well be
That looks good to me, two things you may want to play with:
The amount of pre-workout oats and fat; find a balance that you can handle without getting problems with digestion/feeling weak. If you feel that 30g of oats is too little, don’t be afraid to bump it up to 50g, for example.
The timing of your post workout meal. I’d rather have it a bit sooner than later to avoid blood sugar from crashing, it’s not exactly nice. Point being: don’t push it too far back.
Apart from this ill have to say, there’s a whole lot of whey and not much else in terms of protein in there, why so? Wouldn’t it be nice to have, say, chicken or turkey with your post workout meal?
Again, what is too high GI depends a whole lot on the person in question. Somebody may be able to down a liter of maple syrup and be fine while the other guy can’t handle oats.
If rice is not for you in the morning, you could have it post workout. You could also try sweet potatoes pre workout if rice doesn’t work and you’re sick of oats. (Only problem with those is that the concentration of carbs is rather small)
Hopefully I answered your question
I don’t feel bad on it, at all, I feel like I could eat a whole lot more without pause to be perfectly honest (I’m not even remotely satiated after it at all). Satiation was a little better on oat bran cereal (more fiber) but there were some other drawbacks there that encouraged me to explore regular old oatmeal (will try steel-cut oats next week).
Tried it today for the first time, it was a bit too little. Fat is new, and I enjoyed it moreso than just from a flavour standpoint as the meal felt more well-rounded. This is something I’ve been questioning with my P+F/P+C meals, I rarely ever feel satiated from a P+C meal, probably because I don’t have any real fat in there at all.
Noted!
Glad that caught your eye. It’s because I work out in the AM and I’m trying to strike a balance between what is socially acceptable and what isn’t as I have my post-workout meal in the office. No-one bats an eye at oatmeal+whey but chicken and rice raises a few eyebrows. I should try to not care. One of my best post-workout meals this year was rice and chicken though, so maybe I just shouldn’t care. Oatmeal is plenty convenient though. Turkey is hard to find in our grocery stores except for during Christmas. That’s not the case in Finland?
You did!
Another reason is to strain the environment a little less.
Then you should probably increase the amount of oats a bit.
How much vegetables are you having with your P+C meals? If satiation is what you’re after you could add a bit more of those. Just don’t go overboard.
Hey, on every school day I eat my breakfast on a very stuffed train. Meat, eggs, vegetables. You know. Every day at school I have two chicken+nut/avocado+vegetable meals with me. In reality nobody cares about what you´re eating if you do it like it is a routine to you. There may be an occasional question of why you always eat what you eat but really, it’s not something worth worrying about.
We have like two brands of turkey so it’s not really the thing but you can find it if you want. It’s really expensive though.
I can respect that.
Going to
500 grams plus, on average.
Do you eat it cold?
I found some price ranges for turkey here, now, it’s ten times more expensive than it was during Christmas. Supply & demand…
I know whey and stuff strains the environment too but I have a hard time thinking it strains it as much but I could be mistaken. Wish insect protein powder became a thing, it’s coming for sure (I’ve even found some online) but they still haven’t realised that they are going to have to market themselves at a lower price point when compared to whey to be feasible for people.
Yeah, that’s a reasonable amount of vegetables. If the lack of satiation is driving you nuts the next option would be to add just a tad bit of fat in there
Yeah
Either your turkey is dirt cheap around Christmas or it’s expensive as hell now
We have insect protein bars at the market nearby, haven’t tried those out yet. (And for some reason they seem to be on sale all the time, go figure)
It would be really interesting to see you post your week-day meal plan either here or in your log (please include workout nutrition and timings if applicable)
Are you working still while studying?
Really? Brand? Try it out, be a visionary!
I can do that, just a moment
Yeah, I’m working as much as I possible. (Without my studies being affected by work, that is)
I believe it’s called zircca, it’s a rather new brand, only been around for a few months. Guess it wouldn’t hurt to try.