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Machete

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  1. So there I was in the wasteland, with like 2 HP left, and I keep getting murked by small critters that I've haven't been able to get any momentum going. Disappeared since challenge #89, and since then I've been sleeping on the couch because of water damage and mold infestation and the insurance agency being an insurance agency. The only reason I'm able to keep it together is I swallowed my pride and borrowed a large amount of money from my mother again because nodody will subscribe to my OnlyFans. Me trying my best every day: Anyway, I'm just here to get started, literally. I'm going to treat myself like the most unmotivated beginner (which I am currently), and set the bar really low. Easy stuff to start with. Everything else I do is extra: LIFT: 10 Goblet Squats PROTEIN: 1 protein shake BREATHE: 10 deep breaths
  2. This is so relatable, I feel like I typed it myself... I started in these forums around a year after I started going to therapy. I was never happy happy, but I was pretty shredded and being active wasn't such a challenge. I didn't necessarily liked exercising, but I did feel better after. (Also, grilled cheese and chocolate chip cookies are things that I can actually look forward to in life.) Anyway, some stuff happened, and long story short I've barely worked out since march, gained 40 lbs., my blood pressure is out of control, and my testosterone levels (at 34) are just above the threshold of being considered "too low." I used to eat 3000 calories daily just to maintain 135 lbs. (I'm 5'2), and now I'm gaining weight at 1800. I know exactly what to do; I train people for a living. For months I'd have a plan of attack to slowly get myself back on track, but after like two days I ask "what's the point" and give up all over again. I just want to hug my dog, and eat grilled cheese and raw cookie dough.
  3. Probably the same reason many have tried and failed at quitting sodas, or getting themselves out of debt--it's simple, not easy. The fact that it's all right in front of us but we're not able to do it might be what causes so many people to look for a shortcut. There is no shortcut. Check this out: > address nutrient deficiencies > consume the appropriate macros > sleep 8+ hours a day > strength train > do this for 9/10 days over 2 years This is it. It'll get 99% of people to 99% of their physique goal. Everything else is extra. Many people are able to do 3, maybe 4 of these; it's the exceptional ones who are able to hit the last one. But that is the most important one. Correct me if I'm wrong, but I assume you've recently had some great success with the low-ish carb method that you're doing. Perhaps you've tried and failed at calorie counting too, and have attempted to lose weight only to put it back on many times in the past, so you decided to really read up on the topic, which led you to the current program you're following, which you found is the first one that works for you. Close? (I read one of your challenges.) It is VERY natural for all of us to put our support into something when we buy into it. (I surmise that in this age where fewer and fewer people believe in deities, nutrition has become one of the new religions. People shouldn't really be faulted for defending their religious beliefs, or having civil discussions. It's the loud quacks/fundamentalists that make everyone look bad.) The article itself is written by a business that sells Low-Carb and Keto diets; of course they're going to write articles with the studies that support it. I'm not saying they, or anyone else is wrong; what I'm saying is I'm right. 😁 I congratulate you on getting your particular diet to work for you. However, there are other diets that work for other people as well. Humans are individuals, and blanket statements are rarely applicable. But all the diets and the strategies for weight loss are ways to achieve a caloric deficit. Let's try not to put all the blame on one thing. If you read what I previously said again, we agree on a lot of things: This podcast is a good one to listen to. He has two scientists on, one follows keto, the other is a macro counter.
  4. I see. I think society's preoccupation with weight and appearance is what screws most people over to begin with, making situations like yours a lot more commonplace. I imagine you quit cycling because you weren't achieving what you intended, but had you happened to continue doing that for a year or so, even if you were plowing-down food, you would have at least come out of it with better work capacity and cardiovascular fitness that you could build upon later. This is why we always preach the importance of finding something you actually enjoy doing; you're less likely to quit from an extrinsic setback and keep chipping away at it. I get it. It's a bit of an investment, and you could probably use it on better food. I'm definitely not saying get it to 200g today; it's more like something to work towards. But one of the big things about protein is that it is virtually impossible to overeat, and hitting high numbers is a legitimate challenge for many. I myself have trouble getting to 135g right now. (It is definitely possible though, a woman was doing 400+g for science.) I think the whole idea behind small, frequent meals works more due to the fact that you're able to eat more protein overall throughout the day. There's also nothing wrong with supplementing with protein powder, as it might be the most affordable source of high-quality protein available. Without protein powder I don't think I'd be able to get to 200g without blending chicken breasts. I did listen to it. There is a HUGE difference between should and in spite of, so thank you for clarifying that. I disagree with the assumption that calorie counting is unworkable for most people. My personal experience with calorie counting began before smartphones, when I would hand-jam my macros with pen and paper. Sometimes things seem impossible until we stick with the foundational habits long enough for it to be part of our lives. Working out every day might seem impossible for a sedentary individual. They'll do it for a bit, get too sore, then give up and stay on the couch for a week, thinking working out every say is no way to live. Yet we probably know many people who do just that. It's just about having a plan and building the skills to support the habits. Technically, as long as you're not drinking straight olive oil or eating keto fat bombs, you're practicing calorie control as well by keeping track of your macros. Weight Watchers is actually one of the most successful companies out there; they've been around for close to 40 years, and allow their clients to do exactly what you were saying was very difficult to manage--control caloric intake without actually personally counting the calories. Instead they re-package caloric load as "points" to get their clients out of the mindset of calories. I'm not a doctor or a dietitian, so I can't really comment on diabetes and what they're allowed to eat. Unlimited pasta while staying withing your calorie counts however, I don't see an issue with. What's do you think is the problem with this one?
  5. Always listen to @Defining's advice. It's always good and fact-based. From what I gather here you've just started, maybe you've yo-yo dieted, and you don't have anyone guiding you? From my work with clients who want weight loss we always try to manage expectations first and foremost. Almost all of them had set goals that they weren't willing to pay the price for, or put in the time it required to achieve. Dramatic weight loss is very difficult, and I mean REALLY, UNFAIRLY difficult. For every person with a before and after photo there are 95 others who didn't make it. I do not want to discourage you, but one of the studies thrown around is the statistic of only 6% of overweight individuals who lose weight are able to keep it off after 5 years (and even fewer after 15). That's around the same likelihood of being a millionaire in America. Of course this study was done in the '30s, and we have a lot more tools available to us now, but it's also a lot easier to go the opposite way as well. (I myself am struggling with some quarantine weight.) I think the millionaire comparison still applies--if you didn't accidentally stumble upon it, it's going to take you a little bit of luck and A LOT of work and time to be part of the 6%. But I think you're in the right track. What I would do is get a coach for like 3-6 months (the best time to get one is when you're starting out--you get the most bang for your buck) to get you on a basic hypertrophy and mobility program that can get enthusiastic about. I'd bump your protein up to 200g, and the calories up to around 2600 as a maintenance to set. And sleep a lot. Nothing special, just a little bit of work for a long amount of time. Although I do agree, and always tell the calorie zealots, that CICO is an oversimplification and doesn't help the people who actually need it, what gives them ammo are all the people denying the idea of calories altogether. Calories are just units of energy, and we really have no idea what we're taking in or out. Everything is a rough estimate that could be off by as much as 25% from each side of the balance. But when someone says they are in a deficit and are not losing weight, they are in fact not. A deficit is a physiological condition where your body is expending more calories than you are consuming--it is a state of being, not something you do. (I didn't hear anything about the woman on the podcast averaging an 800-calorie deficit, but if she was gaining fat, she was, physiologically, not in a deficit. Her body has trained itself to become so efficient that the bare minimum that she eats becomes a surplus.)
  6. It seems to be the standard for comp bells. 12kg light blue, 16kg yellow, 24kg green, 32kg red, 48kg gold(?). Thank you so much for using them! I was afraid they faded into obscurity. I'm trying to re-shoot a few more, so if anybody has any ideas on what I can do, I'm all ears. But tell me more about this backflip practice. Maybe I'll try to get mine back. Yeah, it's the in-between of bodyweight and barbell training; you essentially train around what you have. It blends balances adjustability and the need for creativity to create the overload. That's why I personally find the in-between in-betweener weights (e.g. 18kg) really weird and virtually pointless. Someone training for general fitness with KBs, I would recommend getting maybe 2 weights, but rarely more than 4. It just clutters-up the space that it's supposed to save, it defeats the point of a "minimalist" setup, it creates the illusion of choice, and it stifles the exerciser's creativity. Personally, I've limited myself to 3 weights as of late, and sold the other ones. (No, I totally did not price-gouge anyone, though I feel like I should have charged a little more, considering the current availability of iron. Haha) It forces me to focus and master the basics. I'm really suspicious of adjustables, especially for swings, cleans, and snatches. It's basically a projectile waiting to happen.
  7. I should totally start counting how many times I've messed up and had to restart. I'm probably halfway to 75. 75 Fail. Haha
  8. Veggies largely were a success. Workouts were only halfway. Coding was intermittent. Not a bad performance comparatively. Here's to momentum...
  9. The virus when they finally get that anti-masker: But yeah, I'm setting the kettlebells up and just swinging with the wife. Did some swings and it took me out for a week. My entire body hurt. haha Ah. Yeah, probably a breathing practice. I'll look into re-installing either Headspace or Wim Hof.
  10. I'd like to plan out my weeks, but that seems to not be happening at the moment. I'm thinking of limiting my Facebook time because reading that in itself is very stressful. Also exploring possible different strategies we can use to take out the high-interest debts we have. I feel like we haven't taken advantage of all the assistance we're being offered (mostly because I'm skeptical about not having to pay exponentially out the ass later). RECORD-BREAKING. Apparently the Constitution says we don't need masks. The rest of the world probably sees the US the way the US sees Florida.
  11. BODY I just realized how out-of-shape I am when I was out of breath I was while I was cutting weeds in the yard. I almost passed out from the heat after mowing the lawn the other day, and I have to deal with what reminds me of the beginnings of an asthma attack from my youth. This is bad. I also recently did blood tests, and I have a horrendous cholesterol profile (high LDL, low HDL), high liver enzymes, terrible kidney health, constant borderline hypertension, and total Testosterone of like 300. Though it's tempting to "hack" my T levels to get teh gainz, I'm thinking the best way would be to get healthy first. I just need to let go of my ego, disassociate, and assess and coach myself as I would as a new person I'm working with. Client Profile: Male, 33, married, sedentary, former athlete, has not exercised at all in 4 months, has access to kettlebells,and a nearby gym. Medicated for major depression, currently unemployed and highly stressed (which leads to entire days of productivity shutdowns). Mostly eats takeout, has substituted diet sodas instead of regular. Takes daily vitamins and meds 99% of the time. First steps: Exercise: Tracy Reifkind's 15 to 20-minute swing workout twice a week, after a quick priming warm-up and hip + shoulder + t spine mobility. Nutrition: Eat a serving of vegetables each day. MIND I scheduled a Technical Admissions Assessment for a coding bootcamp two weeks from now, so the pressure's on. I think if I total 40 hours I'll be as ready as I can be for it, so a little over 3 hours a day starting today would be reasonable, though I tend to get in the zone sometimes. So the Program Minimum: Swing twice a week One serving of veg 3 hours of coding ======================================================================================================================================= 13 JUL, Mon - 2h 47m 14 JUL, Tue - 1h 21m, veggies, workout 15 JUL, Wed - veggies 16 JUL, Thu - veggies 17 JUL, Fri - veggies 18 JUL, Sat - veggies 19 JUL, Sun 20 JUL, Mon - workout 21 JUL, Tue - veggies, coding 22 JUL, Wed - veggies, coding 23 JUL, Thu - veggies, coding 24 JUL, Fri - veggies 25 JUL, Sat - veggies
  12. This is the funniest joke I have ever heard in my life.
  13. Yeah, the idea is with the feet and knees together. I'd check if it's your ankles preventing you from doing so, and if so I'd start working on that (provided you can do it pain-free). Then check if that allows you to do the narrow squats pain-free. Next I'd look at your hips. Are you able to hinge them properly? You cant exhibit explosive leg power unless it comes from the hips. If you're able to jump a few inches without pain, you can work on this. If not do you have a video of you doing your squats and lunges (from the front and the side)? The most common jumping mistake I see is an incorrect landing. The hips are attached to the largest muscles in the body; by landing incorrectly we put most of the load that they're supposed to absorb into shear forces on the knee joint. What I usually have people do here is deliberately rehearse the jump position. Many break at the knees first rather than the hips during a squat--we try to un-learn that habit. Then for the jumping we practice sticking the landing. Every time they land, they hold the body position they landed in and we go through the checklist: Feet flat? Hips back? Neutral spine? Chest forward? Knees in line with the toes? Okay, reset. That's one rep. Proper jumping and landing is just another skill we have to learn. If my hypothesis works you'll end up putting less stress on your knees during athletics, which may ease the pain. If it doesn't, you end up in the same place you were at with your knee, but with flexible ankles and good jumping mechanics. Pain is complicated, and any good fitness professional has probably been terrified of going anywhere near it and possibly overstepping their bounds. The people I've worked with usually don't have money to pay for both me and a cash-based physical therapist who will restore them to regular function, so usually it's an insurance-based GP who, after ruling out catastrophic injury, will usually say "Does it hurt when you do X? Stop doing it. Here's some drugs. Come back in 6 weeks." How I get around it is if it's a minor injury and they don't want to get deconditioned we work on everything except the pain area until they're cleared. This is counterintuitive because we want to strengthen what was broken, but usually if you're able to move like your body is supposed to move, the lagging joint will catch up.
  14. @Valette great to see you back! I haven't seen you active on Instagram. How has the plague been treating you? TL;DR, you can approach all of this with a martial artist's mindset of practicing one kick 10'000 times. S&C = constantly assess and re-assess, Beyond 5/3/1, always keep training records Exercises = work towards perfection of execution that you would be comfortable posting it online for the world to see. Martial arts = a little bit and often over the long haul Sleep = 8+ hours. To step it up, get a tracker that monitors REM, and/or a sleep journal to coincide with training records. Nightly ritual, blue blocker glasses, correct room temperature, put away electronics 2 hour before. Hydration = self-explanatory. Maybe carry a container to be sure. Nutrition = Find your calories and macros. You can use something like the Renaissance Periodization App to get split that adjusts to you. If you want to take it a step further, get some blood tests done. De-stressing and activity: get some sunlight daily, and go for an outdoor walk. Hug animals. Do some breathing exercises like the WHM. Start out easy with meditation; it's a skill like everything else. I started meditating with Headspace. You can hit the basics 5 minutes a day, and build up to 20 or twice a day gradually. Periodic electronics and connectivity fasting. Creating systems and routines. Hiring other people to buy back your time. Now go back to crushing it, and keep us updated.
  15. All good stuff here. @//Min how's your range of motion on ankle dorsiflexion? (Easy way is to check if you can get into the bottom position of a squat with your feet and knees together.)
  16. Fallout 76. Got up 80 levels in 3 weeks. Had to do another pivot. I'm going to have to take the bar even lower.
  17. I'm drawing a 6-day blank. I've started playing Fallout 76 again, which might have something to do with it. The game is growing on me. I think I've logged 60-70 hours of code in, which is a little under target. I think I'll have to set a schedule to fight Fallout and get an average of 7 hours a day in for the next two weeks.
  18. I made one, but it was all dudes who kept messaging me. I tried eHarmony, with their long-assed personality assessment, and they couldn't match me there. 😶
  19. That's pretty OG. Didn't even know that site still existed. I wonder if my profile is still there.
  20. @Sloth the Enduring is correct. The Halos aren't really something you're specifically trying to strengthen. They're more of a mobility prep for the Get-ups. Eventually when you have adequate mobility in your shoulders and hips you can even skip the Halos and Hip Bridges and just warm up with one set of Prying Goblet Squats then two sets of regular Goblet Squats. Regarding the Handstand breathing, I really don't know. I 'm comfortable inverting, but not being on my hands. @raptron @Mad Hatter @WhiteGhost @@mu would be able to give you better guidance on this. Likewise! Thanks. Let's both try to complete this one! 😅
  21. One of my most unpopular opinions is not liking those Thin Mint girlscout cookies. 😅 In my mind I was actually pretty stoked about the lockdown, but maybe my body isn't okay with it. I think the wife's taking it harder. I actually looked into going back in the Army, but she didn't want that either. 😛 Haha yeah, you've watched my manic-depressive cycles come and go the past seven years. People here have been nothing but supportive, and the internet seems to allow people to be more vulnerable these days. (I'm still a bit old-fashioned though in that I'm uncomfortable discussing it in-person for some reason.) But anyway, I was able to work with my teammate today, black belt who started out struggling to hold up a 16kg now doing multiple getup sets with the 36. I'm feeling pretty good. We'll see how it translates to coding.
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