I can’t even envision what this feels like.
Nah, I’m only here to steal ideas from those Spin Classes you were taking anyways.
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Really happy for you. May i ask some more detail on this? If not don’t worry.
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That’s probably a good thing; I’m a firm believer those two emotions will take you far. I’ll be back, I’m just a little used up for the moment.
I was going to ask a question about your other comment, but I think you edited it out so I’ll take that as its own answer.
Thanks man, and sure. I’m not going to share any specific medication or dosing, because that’s his business and if he’s ever identified through me that’s not fair to him. He is a very anxious kid, always a worrier and it gets in his way from doing things he wants to do. He has a tendency to get overwhelmed at little things, like being corrected, or can’t find his shoes, or have to do his homework, and get explosively upset about it. He ends up not talking to other kids or interacting even in activities he really enjoys because he’s so nervous. We’d gotten to a point where I was finally convinced that it was a true inability based on his brain chemistry (and not another diagnosis), and that he really would benefit from some pharmaceutical intervention. It’s hard to explain how “old-school” I am, and anxiety is certainly not something I’ve ever even really experienced, so it took me some time and I guess really self-reflection to get onboard. Anyway, we talked and explained that medication has its place, but it’s not a substitute for doing the things you need to do (in this case, having a plan for school/ organization, being physically active, having extracurriculars); it’s there to enable you to be able to invest yourself in those lifestyle things when you truly have a gap. He handled it all incredibly well, is doing what he committed to do, and is so much calmer in general that he can hold conversations and learn. So far this year he has already done one play, is in another cast now, has all As and Bs, and has been going over to the neighbors’ house and invited kids from school to come here and go to the movies. I’m really happy to see what a huge benefit this has been for him.
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SO happy to hear about your son. Also, a little jealous. I wish mine spent time with me, lol.
He had an audition for the next musical theatre production that didn’t go so well, so now he’s in a funk and talking even less than normal. Makes me heart sad.
Does yours have any plays coming up in the spring season?
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Thank you so much!
Oh no! Poor guy. Obviously I sympathize bring in your shoes. It’s so hard when they’re struggling and have to go through it, and there’s really nothing we can do.
He does! He is in Shrek this time, as a guard again. He wanted to be the donkey, but he handled getting this part well and is just focused on getting the practice and knowing his time will come.
I really appreciate you sharing with me on this!
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I want to say you have no idea how happy it made me to read about your son. But I know that you absolutely do know how happy I felt because you feel like that x a million. Thank you for sharing that and making my day.
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Yes sir - we know because we know! Thanks for sharing it with me.
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Man, I feel this. I was a really good high school player and an even better Y-league player in my twenties. I was always a slasher and a high flier, always trying to get to the rim. Then I shattered my right leg and didn’t play for a while. Someone invited me to play in their Friday night church game a few years ago. I was still probably the most skilled player there, but was glued to the floor. I couldn’t do anything that I used to be able to do. So I quit. I haven’t played in an actual game since then, even though basketball is one of the loves of my life. At this point, I’m protecting my legacy(?).
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That’s pretty funny - you gotta get back out there and play, man! It’s still fun; don’t let what was keep you from enjoying what is.
For me, I was never the best on the team. I was always consistent, though, and I was versatile between the 1 - 3 spots. Now… it’s rough. Like you said, I can’t move at all. Even simple dribble drills feel weird, like every piece of my body is playing its own separate game. It is painful when nobody is afraid of me shooting or driving - like what do you have at that point?
What a week, team.
I’m about to start doing a little coaching at my wife’s gym, but we’re staying very separate - I don’t want to bring her down because she’s crushing it! I’m going to do some Saturday clinics, because that’s when I’m home, so I may throw my ideas up in here and see if you all think it’s a good use of folks’ time.
I’ve mostly played basketball and done boring cable/ machine stuff this week. My knees seriously just now feel ok; being 1000 years old is not for the faint of heart.
Today I didn’t know what I wanted to be. I started out with 25 pull-ups then I did shoulders first with 4 rounds of the CT superhero complex:
- Top 1/2 seated press 185/5
- OHP 135/5
- Push press 135/3
- Speed OHP 25 x 20s
- Med ball throw 14/8
- Sled “pushes” with straps
This was ok. Every time I do seated presses like that, my trap gets all knotted up and is super uncomfortable. I could absolutely do some SMR/ mobility work and deal with it, but it’s not usually a big enough part of my workouts that I care to spend that time. Machine and dumbbell presses don’t bother me at all.
Then I went into my regularly scheduled chest workout:
-
DB Bench
45/8
65/8
80/8
90/8
90/15 or so
I thought I had grabbed the 100s, and was just going to do 8, then realized I hadn’t so I just did a bunch -
Low Incline
This angle is currently harder for me than the standard angle; just needs practice.
45/8
135/8
185/6 x 2 -
Smith Slight Decline
Just a 25 under the end of the bench
135/8
185/8
185/8 + 155/7 + 135/6 -
Stretch Push-ups
4 sets with 30s pec stretches after each
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I did some videos for the gym’s Instagram yesterday… that’s a new experience!
Today we were back in the gym for normal stuff.
I started out with basketball drills for ~15-20 minutes. I think before is better than after lifting for this, I just need to increase the time. I move very poorly, and my only chance size-wise is creating opportunities from the wing. I need to get a better first step and control in traffic and mid-range jumper off the dribble.
Then the pull workout; nothing new here. I am having a bit of a hard time getting a pump lately, so I’m not managing calories/ hydration correctly.
-
One-arm BB Row
-/8
25/6
50/8 x 4 -
Pull-ups
BW/8 x 3
This was bothering that trap I’ve been whining about a little. I’ve been lacrosse ball rolling it, and it’s helping, but it’s being stubborn. -
DB Pullovers
50/10 x 3 -
DB Shrugs
Did a few reps with these, super irritated the trap, so I said nah. -
Hypers
25/10-12 x 3 -
Decline Bench Leg Raise
4 sets -
DB Preacher Curl
Kind of an interesting feeling here.
4 sets of 10-15 -
DB Hammer Curl
4 sets of 8 + 5 partials
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@QuadQueen, I loved your response to @rugby_lifting and I’m in the same boat so I’m reaching out for help.
I’ve been pretty successful a couple times in the past meticulously tracking calories and cardio. I’m really trying not to do that anymore (I think it’s a terrible example for my daughter who watches my every move), but I also feel like I’m a little less in control now.
I have a much easier time overeating fats than carbs (at least that’s my belief), but it’s because I really want the fatty foods - I have to make myself get in ~100g carbs a day.
The last time I got pretty lean, I was ~1800 calories for at least 4 weeks and it was starting to get tough (I hit 189 lbs., I think). I don’t have a large enough goal in front of me to do that this time.
I’m currently about 205, and losing slowwwwwwwly.
Currently, I’m confident I’m 90% compliant; when I do fail, I just start mindlessly eating whatever is out - it’s not a conscious “I’m going to cheat at the buffet” kinda deal. I’m pretty solid on eyeballing portions just from the longish history weighing and counting.
A typical weekday looks like:
- 5am: 2/3 scoop Surge Workout Fuel (~25g carbs) - I lift first thing
- 7am: 1 serving grits, 1C egg whites, 1 whole egg, 3 links turkey sausage (~50g protein, 25g carbs, 14g fat)
- 12pm: 8oz. chicken thighs, 8 oz. potatoes, broccoli (~50g protein, 30g carbs, 6g fat)
- 3pm: IF I eat a snack, it’s 3 oz. turkey breast (~20g protein, 1g fat)
- 6pm: Dinner with the family. This varies, but I try to give myself room. This will typically be 8-10oz. of a fattier meat (sirloin, not ribeye) and a baked potato or the like. A fair estimate is (~50g protein, 40g carbs, 25g fat)
I much prefer a bigger dinner, because I sleep better (huge struggle for me) and it’s easier for me to lift in the morning (hate being hungry for this!). On the weekends I really don’t eat much at all in the morning. I’m way up for any suggestions or just trying something really new. I’m comfortable with training, and I don’t need to be really lean - I would just like an easier “lifestyle” diet that gives me the fuel to train hard but also not be a jerk with my kids (I lose patience when hungry). If I get below 195 (so just a 10 lbs. loss), I’d be plenty happy; if I got to 190, I’d be beach lean.
The answer is probably just “take some control and have some discipline,” but I thought I’d throw it out there!
EDIT: I should have said I’m compliant 90% of the time. I’m clearly not 90% compliant, or physics dictates I’d have lost a lot of weight. Obviously when I go off the rails a couple times, I’m blowing up the whole week.
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I love that you’re trying to move away from some of the the obsessiveness and set a good example for your daughter! And we can definitely look at changing a few things up… I really gravitate toward a template plan and the only rule is - NO trying to add up the macros or estimate what the template might or might not be providing. It’s more about teaching you to listen to your REAL physical cues - eat when you’re hungry, stop when you’re satisfied, etc. The template serves as the brakes, these amounts are where you need to STOP.
For you I’d maybe start with something like this:
Pre/Intra-Workout - if you feel like this gives you some benefits, keep it, if not - roll without it until you hit your goal weight.
Breakfast:
6 ounces lean protein (1/4 cup egg whites = 1 ounce protein; 1 egg = 1 ounce protein + 1/2 fat)
2 fat servings (10-12 grams/serving; fat in eggs/meats and oils used in cooking count too)
1 cup non-starchy veggies (mix them into your eggs)
1-2 servings starchy carbs (1/2 cup cooked = 1 serving) - ONLY on days you workout prior to breakfast and if you do the Surge - do 1 serving/No Surge - 2 carbs)
Lunch:
8 ounces lean protein (4 ounces fat-rich meat = 4 ounces protein + 1 fat)
2 fat servings (10-12 grams/serving; fat in eggs/meats and oils used in cooking count too)
2-3 cups non-starchy veggies
Dinner:
8 ounces lean protein (4 ounces fat-rich meat = 4 ounces protein + 1 fat)
2 fat servings (10-12 grams/serving; fat in eggs/meats and oils used in cooking count too)
2 cups non-starchy veggies (mix them into your eggs)
2 servings starchy carbs (1/2 cup cooked = 1 serving)
Optional Snacks - up to 2/day if you’re hungry: (you don’t need to have ALL of the components - if you just want protein, just have protein)
2 ounces lean protein
1 serving non-starchy veggies OR 1 serving (1/2 cup or 1 medium piece fresh fruit)
Allow yourself 2-3 “treats” per week - pick one food that’s outside of the template (pizza night, ice cream out, etc.) and enjoy a MODERATE amount. 3 slices of pizza, 1 cup of ice cream, etc. You can have all your treats at the same time or spread them out. Your choice.
This isn’t super ground breaking - but maybe gives you something a little bit different and again, NO counting. Really listen to the PHYSICAL cues that your body is sending. Give it a shot for a week or two and let me know how it feels - hunger, energy, jerkiness, etc. and we can adjust. I’m here for questions anytime too!
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This is incredible. I’ll come back later and really thank you and put this into practice, but didn’t want time to pass without an initial shout of gratitude. I know this is what folks pay for and I really appreciate you dropping this in here for me!
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Had a pretty good push workout I don’t feel like writing out. I have legs tomorrow. I’m strongly considering just making my leg workouts a little more athletic - jumps, light squats, etc. - with maybe some easy assistance work for a pump at the end (sled, GHR, lunges) and just leaving the heavy stuff alone for awhile. My knees are absolutely killing me all the time and I really don’t feel like loading them anyway. We’ll see what I feel like doing in the morning.
I really do like it, but I’ve already drawn down to less than a full scoop. Pretty soon I’ll be underdosing to a point I get nothing out of it anyway.
Ha! Definitely the first thing my brain tried to do!
The template looks great and not distant from what I normally eat, so it’s very realistic for me. I really appreciate you throwing all that in here. I’ll keep you posted over the coming weeks! I imagine we’ve got to start seeing a downward trend at some point! I’m not like @Andrewgen_Receptors where I’m gaining any muscle or looking leaner or anything; it’s a pretty simple story of I just haven’t dug deep enough to lose any real weight yet.
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I don’t not like it - but if you’re goal is weight loss, we gotta consider ALL of our inputs!
SHOCKER!!! lol.
If this doesn’t work or leaves you feeling miserable - we can reconfigure! We’ll find a way!!
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Why the dislike of intra workout?
I used to be a pre workout addict, I stopped and replaced it with coffee but found that in the middle of workouts (as I normally don’t eat before hand as I workout first thing) I just hit a wall. The intra workout (whether it’s a placebo or not) helps me push through that.
Maybe I should just make up some sugar free squash (or cordial I think you guys call it) with some electrolytes and see if that does the trick?
Me? I love intra. It’s still calories. I try to keep it to ~25g carbs when I’m looking to drop weight. It’s a double-edged sword, in my experience:
- It’s calories I do have to account for and they do seem to be slightly disproportionate (maybe since it’s liquid I feel less like I ate?)
- It’s incredibly forgiving, helping me still have a good-ish workout when deep into a deficit.
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I’ve been half scooping Surge to lower carbs. Still works, just not quite as well.
FWIW, Renaissance Diet 2.0 suggests to bump calories by 350 on training days for reasons mentioned above.
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I like it, but it ends up being overly hard to manage when I’m not really counting… especially when my training days kinda happen when they happen at this point vs a really strict schedule. I also think it falls apart when you train 4+ days a week; at that point it’s just your base diet.
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