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  1. #2821
    sadly, life is a marathon shesprints's Avatar
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    NICE YOGA. I have to say, nothing has improved my feeling of wellbeing day-to-day more than working on flexibility through BJJ. It helps with everything--movement quality, stability, and even core strength. I also find simple bodyweight stuff quite challenging and worthwhile. Not just if you're older.

    Personally I'd rather go higher on protein... because muscle retention... but that's just me? Lately I'm really aiming for that 1g/lb bodyweight mark. I also find it a lot more satiating. Fat doesn't satiate me much.
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  2. #2822
    fluffier than avi phoenix4444's Avatar
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    ^^^^

    Yeah I have been doing it wrong for a while, I mean just lifting and not working on mobility and flexibility. I suppose the age just made me way more aware of what is lacking as my body is angry.

    Dude that is alot of protein but hey everyone is different. I figure if I get between 70 and 100 grams is more than plenty for me.

    ____________________________________

    Calories 1953, macros 123p/205c/74f. (estimate)

    1:00
    baked sweet potatoes, pollack, coconut oil

    3:00
    french bread
    chili

    8:00
    frosting, oops Not good.

    1:30 am
    french bread and butter
    chili

    Oh no for today. My belly doesn't feel the best. I wanted to test a little chili. It was mostly beef, corn green beans and just a little bit of kidney beans. I think I over did things a bit with the second bowl. I am so dumb sometimes. I usually don't see the worst effects until the next day or two. Tomorrow going back to my usual foods. I was just weak today.

    Going to do some mobility or foam rolling before bed.
    *Trying to stay sane and get back to avi status.
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  3. #2823
    fluffier than avi phoenix4444's Avatar
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    Calories 1442, macros 84p/45c/103f

    12:30
    coffee with butter

    2:30
    burger with raw milk cheddar

    7:15
    banana with raw honey

    8
    two fried eggs, chicken livers, butter

    10
    very small piece of chocolate cake



    Workout
    Total body awareness

    -single leg squat to row with resistance band 1x12, each leg

    -super slow pushups 1x6 rest 1x6

    -single leg RDL curl-to-press 1x12, each leg 5 pound weight

    -pushup to rotation 1x3, 1x3, 1x3, 1x3, each side. Super last two sets with the next two exercises

    -90/90 rotation with lateral raise 1x6 rest 1x6, each leg, 5 pound weight

    -Lateral balance raise, 1x12, each leg, 5 pound weight

    -lunge and balance press, 1x12, each side, 5 pound weights

    Sweated like crazy, balance was awful, and by mid point onward vomiting was a real threat. I have lot of work to do.



    Some recent meals boring but that is how I roll now.
    Dirty rice


    eggs and chicken livers


    Burger and cheese
    *Trying to stay sane and get back to avi status.
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  4. #2824
    sadly, life is a marathon shesprints's Avatar
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    Eggs and chicken livers? Is that a thing I've been missing? You cooked the eggs well (over easy was my favorite as a child, used to dip toast in them) but I'm... still not sold on liver.

    I am very much in favor, however, of your challenging unilateral workout. Working on balance has helped me tremendously, even with my regular lifts like deadlift and squat. Things like balancing on foam or upside-down bosu ball overhead squats, etc. The good news is that you'll likely improve pretty fast. It's mostly coordination, not like you need to build tons of muscle.
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  5. #2825
    happy NoCarbsNoSugar's Avatar
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    Is the coffee and butter a Keto thing for you? I didn’t think so, but had to ask.
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  6. #2826
    fluffier than avi phoenix4444's Avatar
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    Originally Posted by shesprints View Post
    Eggs and chicken livers? Is that a thing I've been missing? You cooked the eggs well (over easy was my favorite as a child, used to dip toast in them) but I'm... still not sold on liver.

    I am very much in favor, however, of your challenging unilateral workout. Working on balance has helped me tremendously, even with my regular lifts like deadlift and squat. Things like balancing on foam or upside-down bosu ball overhead squats, etc. The good news is that you'll likely improve pretty fast. It's mostly coordination, not like you need to build tons of muscle.
    Yeah woman, super runny egg yolks the bomb. I feel you on the liver. Not quite my taste yet but will continue to eat it every week. Just too many nutrients to pass on. I much preferred the liver ground up and mixed with burger like I did on the dirty rice. I think I am going to try and make pate and see how that goes. I have also heard of people cutting raw beef liver up in little chunks then freezing to take as sort of a pill. Might try that too.

    Damn I felt clumsy. It will be a challenge but than again I think that is good for me. Reminds me of 2010 when I first started my journey. I did it then so I am sure I can do it now.

    Originally Posted by NoCarbsNoSugar View Post
    Is the coffee and butter a Keto thing for you? I didn’t think so, but had to ask.
    Not doing keto but some days end up that way. I am leaning towards more carnivore though. I tried it because I miss dairy in my coffee so much. I took dairy out with the elimination. It wasn't too bad. I blended about 20 grams in two cups of coffee. Still miss my milk and cream though. Probably will add back some cream next week. I do not believe I am dairy sensitive.

    ______________________

    Last two days I kind of went off the rails. So this week is kind of a wash calorie wise and diet wise. I am a bit bloated and threw my system off. Probably doens't help that I have been sleeping for crap. Been getting 4-5 hours of restless sleep. Really starting to effect me. My man is suffering too so maybe it is the extreme temperature change all of the sudden. It was supposed to be a workout day today, well just stretching and foam rolling. Ended up taking a two hour nap instead. I also had an extra job sprung on me at the last minute so i am pretty beat tonight. Tomorrow back I track, I promise you all that. I will do my stretching right when I get up which will suck, then yoga later. No excuses will be excepted.
    *Trying to stay sane and get back to avi status.
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  7. #2827
    fluffier than avi phoenix4444's Avatar
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    Back on track today. Not sure of my calories, I don't count on Saturday. I had beef stew consisting of a pound of lean stew beef, carrots, green beans, onions, mushrooms, a quart of broth, a small sweet potato for body along with a little flour and butter. I ate the whole damn thing, so good. Also had an ounce of raw goat milk cheddar. Planning on fasting some for tomorrow. My last food was at 6. I will not eat until I get home tomorrow which will be between 9 and 11 at night. I have a huge strip steak thawing that will be calling my name.

    Mobility
    Supine hip rotations, each leg, 10 reps
    Can openers, each side, 10 reps
    Bird-dog, alternating, 20 reps
    Table rotations, each side, 10 reps
    Lewis and clark, each side, 10 reps
    Prone cobra 15 reps
    Supine hip bridge, 15 reps
    Active pigeon complex, each leg, 10 reps

    Will do foam rolling instead of yoga tonight before bed. Yoga will be on tap for tomorrow. It is a 23 minute session and I plan to do it before I leave for work.
    *Trying to stay sane and get back to avi status.
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  8. #2828
    happy NoCarbsNoSugar's Avatar
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    Wait ... you ate one pound of beef?

    Yum!
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  9. #2829
    fluffier than avi phoenix4444's Avatar
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    ^^
    Yep, and ate a 1.2 pound strip steak on Sunday. Meal of the gods
    *Trying to stay sane and get back to avi status.
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  10. #2830
    fluffier than avi phoenix4444's Avatar
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    Sundays calories-between 1100-1400

    6-banana
    7:30-strip steak

    Monday
    Calories 1430, macros 79p/80c/88f

    1:30-fish soup with pollack, sweet potato, onion, peas, broth, coconut cream
    4:30-goat milk cheddar
    10:30 four oreos

    Broke my fast Sunday at 24 hours. I like to break a longer fast with something small, carby, and easy to digest to get my stomach going. The steak was huge, fatty and downright fantastic and around 2 inches thick. Could only estimate calories because of the rim of fat around it. I cannot say enough about 100% grass fed beef.

    I was kind of disappointed in myself for indulging in the oreos. Could have used those calories for something better like more cheese. I was tired and sad. I had another extra job, which was pretty taxing and trying to deal with some family stuff as well. Also today I had to go out and cash my check and get an oil change. Too much going on in one day, I felt a bit overwhelmed. Unfortunately I did not get up for any gumption of my exercise program so the inconsistency is still going. on. I need to be better this week.
    *Trying to stay sane and get back to avi status.
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  11. #2831
    sadly, life is a marathon shesprints's Avatar
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    Phoenix, if I may note something... it seems as though you see exercise as something that doesn't connect directly into your daily routine. I'm hugely a creature of habit. I have a spot in my day carved out for a workout every day. You're disciplined with your fasting window. I wonder where you could put exercise, especially since it's something that can probably help you feel better mentally much more readily than oreos.
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  12. #2832
    fluffier than avi phoenix4444's Avatar
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    ^^^
    I do seem to have that issue. I like to workout around 6 and if that cant be than it throws me off. I have been toying with the idea of working out right when I get up or at least within the hour. It would be before I ate which might be problematic but I could try.

    ___________________


    Calories 1499, macros 87p/141c/61f

    1:30
    veal liver with butter
    rice, top sirloin, butter, broth
    goat milk cheddar

    1:30 am
    rice, carrots, butter, broth

    So the liver was actually quite mild in taste. My only issue was there was a tough membrane on the out side which was off pudding. I am definitely going to make some pate. Other than that all was good. I was hungry between but that is not a bad thing. Good to feel that. I did successfully resist cookies so win on that.

    The reason why I am a bit upset has to do with my sisters autoimmune disease is progressing. Hard to come to terms and it gets to me at times.
    *Trying to stay sane and get back to avi status.
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  13. #2833
    fluffier than avi phoenix4444's Avatar
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    Calories 1563, macros 118p/130c/59f

    4:00-rice beef, butter, broth, onion
    10-oreo
    2 am-same as meal 1 but less rice and broth

    Yoga foundation 23 minutes

    Less fat again then usual, I need to get to the store. Not that a higher protein and carb day is wrong, just prefer more fat. I did get a waygu beef order in today and included was a pound of extra fat. That will be a tasty addition to my lean cuts.

    The yoga went way better than last week. Getting the hang of the flow again. And I felt pretty amazing afterwards.

    Feel better today. Just needed a few days to process some information. I did text my sister tonight which helped. I am going over there with my mother on Saturday to visit, its been a few months. Hopefully I don't wuss out.
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  14. #2834
    sadly, life is a marathon shesprints's Avatar
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    Yay yoga! I'm so glad you felt good after that... hopefully it'll continue to help you with posture, aches and pains, and all that stuff and create some nice positive reinforcement.

    I know how hard it can be to visit people who are in decline or in ill health. I totally broke down after seeing my grandmother a few weeks ago. It was just f*cking hard. Sending good vibes (or whatever) to you, friend. <3
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  15. #2835
    fluffier than avi phoenix4444's Avatar
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    The goal is to do two sessions of yoga a week along with mobility and foam rolling. I think it is more important than lifting aright now.

    Ty friend The feelings are just too much. I am so sorry you had to go through that. I have been trying to focus on the good times but that just brings sadness in the long run. I guess there is no non messy way way to handle a love ones decline.

    __________________________

    Did not count calories today. Had a very large grass fed Waygu ribeye for my meal and four mini candy bars when I was at work. I felt bloated ad a nauseous most of the day. I overate by quite a bit on Thursday. That good old compulsion to stuff food down reared its ugly head. I don't know if it was the food volume or the half bagel I ate. Maybe a combo of both. It will probably take me a few days to recover. Tired all day even after 500 mg of caffeine. Ended up taking a nap before my workout which probably did not help.

    Here is the beef!


    Workout
    Ignite full body

    db squats, 15 pounds, 12 reps.
    Single leg RDL to balance, 15 pounds, 12 reps each leg. Balance sucked big time. Hopefully I will improve.

    db incline press, 20 pounds, 12 reps. These were too easy, will increase weight.
    fast and slow pushups 10 reps.

    db back row, 25 pounds, 12 reps.
    floor cobra, 12 reps

    Lunge to balance, 15 pounds, 12 reps each leg. Balnce was way better with these.

    peck deck, used resistance band, 12 reps
    pinch press, 8 pounds, 12 reps. Will increase weight next time

    lat pulldown, 70 pounds, 12 reps
    prone press, 3 pounds, 12 reps

    Was going for endurance so kept weight lower and rest periods minimal. Really kicked my ass. I hope my stamina increases because feeling sick is not what I like. I only did one circuit. The program called for pullups but my right shoulder would hate me so I subbed lat pulldowns.
    *Trying to stay sane and get back to avi status.
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  16. #2836
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    The beef looks amazing!
    I had some candy bars this week as well.
    They tasted good, so yeah.

    How did you get the 500mg Caffeine in?
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    sadly, life is a marathon shesprints's Avatar
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    That workout looks really solid and balanced, actually. I'm impressed. Kudos for getting it done.

    I've never had proper Wagyu beef, nor Kobe, probably because it's so horribly expensive if it's the real stuff, and also because I know a lot of fake stuff's out there. I'm less of a ribeye person as I like more chew and leaner meat, but I love a porterhouse steak or t-bone.
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    fluffier than avi phoenix4444's Avatar
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    Originally Posted by NoCarbsNoSugar View Post
    The beef looks amazing!
    I had some candy bars this week as well.
    They tasted good, so yeah.

    How did you get the 500mg Caffeine in?
    Lord the steak was good. A bit of a splurge but worth it.
    Hard to resist a little bit of sweet here and there. Just as long as it doesn't get in the way of goals.
    I take caffeine tabs, 200 mg per capsule. I also had a little coffee. I don't like to drink coffee every day but need my caffeine.

    Originally Posted by shesprints View Post
    That workout looks really solid and balanced, actually. I'm impressed. Kudos for getting it done.

    I've never had proper Wagyu beef, nor Kobe, probably because it's so horribly expensive if it's the real stuff, and also because I know a lot of fake stuff's out there. I'm less of a ribeye person as I like more chew and leaner meat, but I love a porterhouse steak or t-bone.
    The routine is a big shift in thinking. Reminds me what I did when I first started. I miss the strength aspect but I know its better for me to focus on agility, mobility, and endurance.

    It was not the top of the line Japanese Waygu but it was still pretty expensive at over 20 dollars a pound. I zoned out one night and bout 10 pounds of various cuts. A big bone in steak, oh yeah, cannot go wrong with a chunk of beef like that.
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  19. #2839
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    Nice looking steak
    You can't help the hopeless.

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    fluffier than avi phoenix4444's Avatar
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    ^^
    It did not disappoint.

    _____________________

    Well I broke myself so getting back on track today. Too much in variety and amounts of food along with "other" which shall not be named here, was in the bed for 10 hours today for recovery. Anyway just protein and fat for the day today to ease the bloat. Top sirloin and shrimp in butter for my meal along with coffee with heavy cream after. I have not been counting calories but today so far is around 800.
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    Meal one, yep its beef. Should have let it rest some more but patience is not my strong suit.

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    I have screwed my digestion again. I added too much at once and my gut is hating me for it, have felt like crap the last couple of days. Last week I ate a piece of pork short rib, kimchee, cream, and white potatoes. Something did me wrong. I am leaning towards either the pork or kimchee. I also had a burger king meal several mini candy bars, and a few cookies. I need to buckle down again so no cream, kimchee, and pork for a few weeks. I will try white potatoes again in a week or so. Today I roasted a waygu tri tip so I will be eating on that all day along with some bread I made with butter. I never had that cut of beef before. Flavor and texture was out of this world. And I finally made a loaf of bread that turned out. I had to watch it in the machine while the dough was kneading and added flour until it looked right. Going by just measurements just does not work for me. I have to see and feel the product to know if its right.

    So the goal for me food wise is to only eat items that I cook. If I want bread I bake it. No store bought precooked items at all. I have been craving pizza so maybe I will make that next week. I have never made pizza dough from scratch so it will be fun.
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    ... at least you are good at cooking food for yourself! imagine if you didn't know how
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    Tri tip is fantastic. I still remember a tri tip I ordered at a restaurant in my college town the week of graduation... it was cooked in marsala or some other wine and was amazing.

    Are you sure it was one of those foods you ate and not the candy bars + burger? It could also simply be the volume/amount. Sometimes that alone will do it. But I don't know, no expert here. For me, digestion is best when I'm on a deficit--that alone helps as it's simply less input.

    I'm still jealous of your breadmaker. I basically lived on crackers and plain Greek yogurt this past week when my stomach was upset, so I can vouch for the idea that bland carbs do, indeed, help settle things. Do you ever eat yogurt? I could check but lazy.
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  25. #2845
    fluffier than avi phoenix4444's Avatar
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    Originally Posted by NoCarbsNoSugar View Post
    ... at least you are good at cooking food for yourself! imagine if you didn't know how
    Pretty easy to do this when I am on plan. I may stray a bit with some sauces just as long the ingredient list is super minimal and pure.

    Originally Posted by shesprints View Post
    Tri tip is fantastic. I still remember a tri tip I ordered at a restaurant in my college town the week of graduation... it was cooked in marsala or some other wine and was amazing.

    Are you sure it was one of those foods you ate and not the candy bars + burger? It could also simply be the volume/amount. Sometimes that alone will do it. But I don't know, no expert here. For me, digestion is best when I'm on a deficit--that alone helps as it's simply less input.

    I'm still jealous of your breadmaker. I basically lived on crackers and plain Greek yogurt this past week when my stomach was upset, so I can vouch for the idea that bland carbs do, indeed, help settle things. Do you ever eat yogurt? I could check but lazy.
    That tri tip was the best cut of meat I ever had. For real it was that good.

    As far as fubaring my digestion, yes it could have been any or none of the factors you listed. Hard to nail it down when so much was added. Pretty hormonal as well which as you know can throw off your system.

    Yeah simple carbs is the ticket for me too at most of the time. I love yogurt and I miss it something awful. I ditched most dairy due to the pasteurization. I would love to get raw milk here but it is a an hour drive away and I am to anxious with driving that far. I did give in and buy some heavy cream for my coffee. I do not think that it is a gut issue with some conventional dairy, just don't want to consume it too often. So I may try to make yogurt myself. I have no idea on how to go about that but willing to try.
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    Meal one yesterday was trip tip warmed with some butter, veal liver, fried bread. I only managed half that liver. I dont mind the taste, but the texture needs some getting used too. I need to make me some pate. i was too lazy on Saturday so maybe this weekend I can get that done.



    My energy levels have been awful, not sleeping again. I been going through hot flash hell. I have been waking up every hour sweaty as fuk. Going to make an effort to get some yoga done though.
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    sadly, life is a marathon shesprints's Avatar
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    Can I ask why you don't eat pasteurized dairy? As for making yogurt it's actually very easy. Literally just add cultures (you can use a tiny bit of commercial plain yogurt as a "starter" too) to milk and let it sit, then strain to desired consistency once it thickens.

    I'm reading a book on sleep right now. It's so important for overall wellbeing. I'm sorry yours sucks. My mom had the same thing when she went through menopause. I am NOT looking forward to that.
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    ^^^
    I have just been super obsessed with getting food in its purest, best forms. I have heard that pasteurization kills beneficial enzymes in the milk. Also that it decreases or obliterates certain vitamins and minerals. But I have also read the exact opposite so really I don't know. I ended up buying the best pasture raised grass fed milk my store had. also have a Bulgarian starter culture coming tomorrow, there will be yogurt.

    Luckily you have some quite a few years before menopause hell. I bought some CBD oil in hopes it will help with sleep and my depression/anxiety symptoms that crop up. It was expensive so hopefully it wasn't a waste of money.

    __________________

    Meal one was a soup made with chicken stock, coconut cream, sweet potatoes, sardines, curry, garlic, and crushed red pepper. I blitzed it in the blender than added some sauteed shrimp. Pretty damn good. It was begging for some lime juice and I did not have any. I put in a little apple cider vinegar and some fish sauce and that helped round out the flavor.

    Meal two when I got home was a good thick slice of my bread with two eggs fried in butter.

    I also had a cup of coffee around 7 with cream, dark cocoa powder, and raw honey. Its my favorite way to have coffee right now. I cannot afford the good stuff since most of my money is spent buying quality food. It makes sucky coffee palatable.

    I am not counting calories or measuring right now. I just don't feel like it. If I stay on point with simple food and a good meal spacing I should be fine for now.
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    Sardines are delicious. I always like to elevate the flavors of sauces and soups with anchovies, too, melted in the pan after I caramelize some onions or shallots. And when I make fish soup, I sometimes like to start with cooking some mussels and using the reserved broth, or even sometimes boiling leftover lobster carcasses. I feel like we emphasize the idea of just chicken as stock, but there are so many other options.

    It's funny--I always drink my coffee black, although I love chocolate-flavored things. Cocoa powder never mixes in evenly when I try it. Not sure why.
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    ^^
    I am beginning to see the light on the value of those tins of little fish. Pretty good value for the nutrition that they carry. I bought some smoked herring on my last trip. Next time i will pick me up some anchovies. And you are so right that there are other sources for flavor other than meat broth. Time for me to explore.

    Cocoa and liquid are antagonistic for sure. I make a mini hot chocolate before adding my coffee. If you don't want to use dairy than you could probably give coffee and coca a whirl in the blender. Might be a little bitter without any dairy or sweeter but might be good.

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    meal one was beef stew with onion, carrot, sweet potato, peas, and a little rice for some starch. I used 8 oz of stew beef so it was a rather large meal.

    Coffee with milk around 8 pm

    Meal two when I got home from work was a two egg omelet with some goat cheese cheddar cooked in a good bit of butter.

    Still a big struggle with sleep. The CBD oil has done nothing. It does make me more chill though. I am going to save it until I need it. I ate about 4 pm than took a three hour nap, just zero energy. I I started taking D3 again. My levels are most likely pretty low and maybe bringing my levels back up might help.
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