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Everything posted by turboseize

  1. OT: what the hell went wrong with the quotes? I cannot leave the quotation field with my cursor, be it by mouse or by arrows, and if I try to break up the format by typing code myself it doesn't work? Is this a bug or am I just getting old?
  2. They are of considerable value to omnivores, too... ;-)
  3. I'fd rather go hungry than eat tofu. I'd not go so far as to say soy is poison, but due to the way most soy offered in the western world for consumption is processed it comes very close. (Traditional asian preparations seem safer.) Even if we ignore the antinutrients that impair uptake of other nutrients, soy still makes a mess out of your hormones. And it basically blocks protein absorption from other proten sources. Do you know a man that would willingly lower his testosterone and ingest estrogenes? Do you know anybody that eats protein, and then ingests something that makes the other parts of his meal unavailable to his body? Would you? Really? Please, think again about eating soy... Just my opinion.* (And if you absolutely must eat soy, make sure it is fermented and/or cooked to death. While that does not fully remove isoflavones, cooking at least destroys the trypsin inhibitors.) Oh, and alcohol... difficult topic. I mean, I'm german. I LOVE beer. Personal preferences aside, I'm even required by law to love beer. Sort of. And our school had good ties to France... and we often went to Paris over a weekend, so I learned to love a good wine, too. And I love single malts. And I am married to a russian girl, and my father-in-law makes homemade vodka. But... alcohol is very detrimental to fat loss. Alcohol, at first, is relatively calorie-dense. And, even worse, it actually inhibits metabolizing of fat. To the body, getting rid of alcohol has priority. So as long as there is alcohol any in your blood to get rid of, NO fat whatsoever is metabolized. Oh, and alcohol also inhibits mTOR, that is it inhibits protein synthesis. Severely limiting both frequency and total amount of alcohol consumed will greatly help fat loss and building muscle. * Regarding isoflavones: http://aesirsports.de/2013/05/isoflavone-und-die-fehlende-magie-von-soja/. The article is written a bit click-baity in style, but the author at least makes a decent effort to present his sources. Klick on "Quellenangaben" to display the impressive list of 218 papers... regarding inhibtion of trypsin (trypsin breaks up proteins, so that they can pass the gut and enter the blood. No trypsin, no protein uptake, no matter how much you eat.): http://aesirsports.de/2012/08/soja-der-proteinkiller/. Same as above: a klick on "Quellenangaben" will reveal the sources.
  4. Buy the boots. If they become to wide after losing weight, you can always strength train your calfs to grow bigger again. :-) (I have a somewhat related problem: I have a very nice pair of boots that once were part of my dress uniform that, should I be called into reserve duty again I would not be able to wear any more - my calfs have grown so muscular that the shafts of the boots are now becoming uncomfortably tight...) #guywithgirlyproblems
  5. Eggs, milk, cheese, fish... and all kinds of meat, obviously. Chicken and porc are much cheaper than beef (at least here in Germany). Make every meal have a protein source. Eat a salad? Throw in a can of tuna and 200g of feta, voilà, 66g protein alone - with a salad. Instead of one hard-boiled egg and some bread or cereals for breakfast, skip the cereals, have stirred eggs with onions and bacon instead. 4 eggs + 100g of bacon gets you plenty of protein (one medium egg ~8g, bacon has 22g/100g) and some fiber. That would be 54g protein for breakfast alone. One protein shake (whey) is ~25g. Now we already have 135g protein after just two meals and the pre/post-workout shake!... One hard-boiled egg and a sandwich with some kind of sausage as snack during the day at work, (or, if you have a sweet tooth, 200g of turd with one spoon of marmalede or honey) and you are already way over your protein goal. The trick is to ditch all empty calories. Biscuits? Cereal? Chips? Softdrinks? Sugar in your coffee? Whatverjunkelseyoucanthinkof? Throw it out of your diet to make "space" (literally, in your stomach as well as in the calorie count) for some real food. Another thing to consider is concept of "biological value". Not all proteins are created equal. There are several different amino acids, some of which are essential (the body cannot construct them on his own), others are not (can be recombined from other food sources). The amino acid profile varies from protein source to protein source. Generally speaking, animal protein is closer to the desired amono acid profile the body needs, So 10g of whey protein might be of more use to the body than 20g of soy of hemp protein (I just made these numbers up just to illustrate the principle; don't bash me if the true ratio is somewhat different). And not every protein source has a "complete" amino acid profile, some plant proteins lack one or more essntial amino acids. (That is one reason why I don't get the idea behind "plant-based protein shakes".) That makes it also very worthwile to combine various protein sources. Say two persons eat the exact same amount of protein, but one only ate from one source, say chicken, the other derives his protein from a variety of sources, eggs and fish and porc and cattle and dairy and plants, then the latter's body probably would have an easier time with protein synthesis. Some traditional dishes get this very right - take for example the so called german Bauernfrühstück (lit: farmer's breakfeast) consisting of baked potatoes, onions and eggs. The amino acid profile of potatoes and eggs just combines in a very favourable way. Eggpotatoe protein is of considerable more use to the body than potatoe protein alone, and even slightly better than egg proteine... (Just make sure you do enough hard physical labour to burn all the carbs off.) The total can be and often is greater than the sum of it's parts. And variety is king, as always.
  6. Contrary to popular belief, dietary cholesterol is NOT linked to blood cholesterol. Eggs are a great source of readily available protein and important saturated fats. You can eat any eggs you find. All of them. Scrambled eggs are no bad idea by the way. Mix in some chopped onions and some vegetables, and you can easily increase the fiber and nutrient content of your diet without even noticing. :-)
  7. Regarding coffee: coffee is not coffee. I drink A LOT of coffee, but there are some that I cannot stand. Basically, there are two kinds of coffee plants, robusta and arabica. Robusta has more caffeine, but also more acid; it has a certain "in your face"-character. As the name says... robust. The other variety, arabica, has less coffein, much less acid, and a more complex and nuanced taste. Robusta is the more common variety and a lot cheaper. The second thing to be aware of is the roast. There are two variables: time and temperature. A low temperature, long term light roast brings a very digestible, smooth coffe - even resembling tea a bit... A darker (hotter) long-term-roast will increase complexity and bring i malt and roast aromes (maillard reaction, remember?). A very dark roast will overemphasize roast aromes. And then, of course, there is the possibility to go nuts with temperature and keep roast times very short. That is what manufacturers do for the mass market - you need less energy total and have a higher turnover, so it's way cheaper. Now, take robusta beans with a very high-temperature/short-time roast, and stomach pain is guaranteed. This coffee will make you awake, but neither will it taste nor will your stomach like it. Take a nice arabica, grown in the Andes, and carefully long-time roasted by a skilled craftsman... that is something entirely different. My wife, too, always said she did not like the taste of coffee nor could she drink it without stomach pain. That was before I showed her good coffee.
  8. Follow-up: I can run again. Not overly long, and not as long as I would like, but longer than last year and more important: pain-free. I now feel confident again that I can get back to former glory... one day. What did I do? - bought different shoes. I now run in a Adidas trail running shoe. It still has more dampening than I would like (the Puma Speeder obviously did not have enough, though) but it is very neutral (no pronation support) and has a very low heel raise, which still allows for a forefoot strike. - did a lot of work on my feet, strengthening and coordination-wise. - ditched the dress shoes and the heavy boots unless for special occasions, wore heel-less low shoes with flexible soles instead most of the time. (Guess that also counts as "work on my feet".) - did a lot of hip and ankle mobiility work. - rest. When in doubt: no run. When pain came back during runs. immediate stop and three days of rest before trying again. - worked on running style/technique. Really focused on forefoot strike, keeping cadence up and upper body erect, even when going slow (had to learn to make shorter strides for this) - when restarting unning, I only ran on loose surfaces - dirt roads, grass etc. Whenever I encountered pavement, I walked. Then slowly started to integrate running on pavement again some months ago. I also started doing other additional things for cardio again, mostly rowing. I feel that as my cardiovacular fitness improves, so does my running technique. Which of these measures brought the solution? I do not know. But the package of all of them together obviously did work. But I guess most important is mindset. Critical to recovery is to stay realistic.You have to accept you are in a mess, and that it doesn't matter any more what your former you could do back in the days. Assess the current situation without emotion and then start to do what needs to be done - calmly, slowly and controlled. Ambition and ego are a sportsman's best friends - but an injured sportsman's worst enemies. I guss I had to learn that lesson the hard way.
  9. When I was deployed to a unit in the very rural Eifel mountains (that is, rural for western european standards... scandinavians or russians might have a different opinion on this), I rented out a very small flat in nice little village close to the nürburgring. The place was really small; basically just a bed, a table, a bathroom with a shower and a kitchen. The "kitchen" was in the main room and consisted of a kitchen sink, a countertop and a fridge plus a double hot plate. That was all. And I did not live on fast-food or takeouts (of which there were none, by the way. Very rural. Just a restaurant/bar in the village). Sure, I got lunch at the garrision, but I still had to prepare meals in the evenings and on weekends. At the annual 24h-race, some friends from all over Germany would come over, meaning every inch of the floor to be covered in sleeping bags (read: five people in a 25m2 appartement). Even then, it was possible to cook for all five of us - just required some organisational skills regarding preparation, as your movement was somewhat limited, due to all the stuff (and people) around, but still totally doable to do a very savoury breakfeast, to cook dinner and to prepare snacks we'd eat when at the racetrack. So... if you have a hot plate, a table, a cutting board, a knive, dishes, a pan and a cooking pot, you can cook. You might want to think of a way to protect the wall adjacent to the hot plate from grease stains, especially when frying or grilling something in the pan (or be prepared to paint the wall when you move out). If you could have only one piece of equipment, I'd opt for a cast iron pan with a (cast iron) lid. This is very versatile and can even somewhat simulate an oven... you can't bake bread (at least I did not try), but gratins and casseroles are easy. Regarding salads: that's a no-brainer, isn't it? Lots and lots of vegetables. Add at least one protein source - for eample cheese (all kinds of...), tuna, grilled chicken etc and it becomes a full meal. DO NOT use store-bought dressings - they're sugar-bombs and full of additives. Just pour olive oil over the salad and sprinkle with winegar, done. Or make your own dressings: pour a spoon or two of oil into a can of sour cream, stirr up with a fork, add some spices, pepper and garlic, stirr again, done.
  10. Start with an empty (!) bar. And have somebody knowledgeabele look at your form. Learn it right from the beginning. Fixing a screwed form later is ten times the effort... When you start to fast and too ambitous and with more weight than you can handle now, this will come back to haunt you later. It may take a while to teach your body how to recover efficiently. So this might be tolerable in the first week or two. But generally speaking:no. When you are getting weaker, something is going wrong. Either too much work our too little rest. Are you sleeping enough? Are you getting enough protein? (We shall assume that you eat a healthy, vegetable-rich diet and suffer no shortage in any other nutrients, be it minerals or vitamins, right?) This leaves you with two options: either train less frequently, or do less work during a workout. I'd vote for the latter. Remember: you need a sufficient stimulus to get the body to adapt. Note: a sufficient stimulus. Not a maximal stimulus. Especially not as a beginner. There will come the day when you need stronger stimuli and really tire the muscle out. But at a beginner or intermediate level you can still get away with rather light stimuli. Reap the benefits of shorter regeneration while you can.... So, personally, I'd declutter your upper-body routine. Focus on multi-joint exercises and dump all the isolation work. Do pull-ups (or rows, or whatever other multi-joint pull exercise you can think of?) Then throw out curls and reverse flies. Do bench press? Then throw out flies and triceps extensions. You do not need them (yet). This reduced workload should shorten recovery enough that you can cope with your current frequency And as long as you make progress,on a compact routine of basic exercises - fine! You do not need to make it unecessarily hard. There is a saying in german: ."Ein kluges Pferd springt nur so hoch, wie es muß" - A smart horse only jumps as high as it needs to. And certainly not higher.
  11. Squats. And squats. And more squats. And even more squats. Seriously, squats are great. Probably the most important exercise ever. Deadlifts are a great full-body-exercise, too, with a strong focus on the back and the glutes and some leg wok, too. Another option: lunges. Lunges of any kind, standing lunges, walking lunges, forward, backward... You can increase the difficulty on bodyweight lunges (when working out at home or when you travel) by putting the rear foot on an elevated surface, like your bed or a park bench or whatever. This takes a lot of your rear leg out of the equation, challenges your balance and increases the load on your forward leg. But really: squat! Squats are THE MOST important lower-body exercise (that is, whole-body-exercise disguised as lower-body). I may repeat myself, but: Squat! Nail form. Start learning barbell squats, start light, learn good form, and then build up slowly to heavier weights. You will profit from heavy squats like from no other exercise. Keep doing goblet squats, though - they're an excellent way of teaching you deep squats, strenghtening your lower back and working on your hip and ankle mobility. (When doing barbell squats, you will profit from this greatly.) But goblet squats are limited in the amount of weight you can use. One day the day will come when your arms can no longer hold the weight your legs can push. So start working on learning good form barbell squats now parallel to working out with goblet squats, so you can transition to barbell squats seamlessly when your legs outgrow your arms.
  12. Your hands don't move? Come on, everybody swings their hands when walking... and so should you. ;-)
  13. I just saw that @~RedStone~ recommended stronglifts 5x5, and that you adapted it to dumbbells so that you do not have to wait for the power rack. I strongly approve. Regarding doing easy cardio on your rest day: as long as you really take it easy, it's a non-issue. Do not try to set records. Do not do intervals. But if you take it easy, a slow and steady cardio session can actually help with recovery. Depending on your starting point, that might be a five-hour roadbike trip, a 10km jog - or just a brisk walk around the block. Just get your heart rate slightly elevated continuously for a certain duration, but do not destroy yourself.
  14. Yes, you do need to stregth training for your lower body. And please, stay away from machines... When I was young, I also was very skinny, and I could eat as much as I wanted (until I got a desk job, then the gut came) but had a hard time putting on muscle. And all that bodybuilding-inspired training DID NOT WORK. Also, I was injured frequently. I only started seeing real improvements when I stopped caring about the looks and started to focus on getting stronger. With strength came the muscle. Please, skip the machines. Machines are no good. Use free weights. And use basic compound exercises. You want to do exercises, that allow you to lift heavy weight (ultimately. start slow and light, until technique is spot on...), and that require as many muscles and as much muscle mass as possible to work together. Take a squat, for example. You might mistake it for a leg exercise; it is not. Squats work nearly your entire body. The entire legs, the glutes, your entire back, and your abs are just the more obvious parts. If you were to substitute squats with isolation exercises, you'd need at least a quad machine, leg curls for your hamstrings, hyperextensions for your back and glutes, and crunches for your abs. While with at least four exercises you would have worked the same main muscle groupes, your body would not have learned to use these muscles together. Even if it could produce the force somehow, your body would also not have learned to stabilize this movement. This makes trying to apply your isolation-exercise-grown muscle in the real world disappointing at best (you will not be able to carry that washing machine) or even outright dangerous (you somehow lift it, but then you injure yourself). Even if we ignore this function-based-approach, if we pretend you're only after the muscle mass and function would not matter, even then basic compound exercises are still superior. Because you make a lot more muscle mass work at the same time, the metabolic stress on your entire body is MUCH higher - with a correspondingly much higher hormonal response. Ever wondered why sprinters like Usain Bolt look so muscular and have quite decent chest musculature and big arms? They do not need impressive arms to run fast, so chances are high stregth training for their arms is not a priority. Still, they have bigger arms than most gym bros. Their arms just cannot not grow with all that growth hormones circulating in their system. Bodybuilding workout plans and isolation exercises have their place, obviously, in specific situations, for specific goals. (Otherwise pro bodybuilders would not use them.) But not for a beginner. Nobody would decorate the facade of a house prior to laying a solid foundation. First you pour the concrete for the foundation. Then come the masons and erect the walls, and the carpenters. And only after the house stands and has a roof come the painters. Find a good coach and let them teach you* the main lifts: squats, deadlift, bench press. Add another pulling motion, where you bend your arms, like pull-ups or barbell rows. Voilà, just four exercises and your done. If you're too afraid of heavy barbell training for now, even a bodyweight circuit would be more useful to a beginner than the typical gym-bro routine you described above. The gym-bro routine, of course, is better than doing nothing... * If you do not find any or cannot afford them, videotape yourself, upload the videos and let the community here critique you. This process is inferior to a good coach, but better than a bad one and infinitely better than no coach.
  15. Do you have a gym in school? If so: are there coaches? Then let them teach you the basic lifts. Squats, deadlift, bench press... They away from machines. No gym available: then train at home - or in a park, a playground, wherever. Have a look at the beginners bodyweight routine here on NF.
  16. Just curious. So we are at least two NF members in a city of nearly 4 million. Hmm.... We should be more, shouldn't we?
  17. The easiest step is to skip the white bread in the morning. Have some eggs instead...
  18. Besides, a good coffee does not need flavouring. Just the opposite: a good coffee is ruined by putting something in that does not belog there. Unfortunately, most people never have tasted a good coffee, so how should they know.... Coffee is like wine in this regard.
  19. Nej, tyvärr inte. Jag pendlar mellan Berlin och München (min fru arbetar i München, jag studerar i Berlin). Men vi besöker föräldrarnar ofta. De har köpt en gammal gård i en ganska liten by och har renoverad den. Nu har dem några får som hobby... så där finns alltid någonting för de att göra. Jag tror det är viktigt gammal människor har inte tid för att bli gammal och skröplig! Lantlivet har redan märkligen förbättrad deras hälsa. Yeah, that's how I did, too. First step: no sugary drinks. Second step: limit alcohol (I allowed myself 5 drinks/week, but only three days). Then phase out processed food, then stop cookie addiction (that was hard. In any meeting room there was coffee - and cookies). And then some weeks completely without added sugar to teach the body how it should be working normally. I still treat me the occasional cake or ice cream, but this is mostly when eating out. Eating the cookie jar empty at home is easy, odering another piece of cake and paying for it in a café takes a conscious decision... it's easier to stop then. Sometimes my wife also bakes something. But then I'll stay clear of sugary things for the rest of the week. So yeah, there are "cheat days". We're not dry alcoholics that may never touch a bottle again, are we? But it surely takes some effort to resist the temptation. When I ever notice I the sugar cravings become fiercer, I extend the pauses between cheat days considerably. After a week or two, everything is back under control. At least I keep telling myself that. "pick stuff up from the floor, put it down" things - that sounds like deadlifts? Great. Bench press and deadlift, a good start. If you add squats down the road you'll have all the tools at hand you need to become really strong. Ingen orsak! :-) As I always say: the scale is just one tool to measure progress - but it is only useful to monitor trends. Single data points should not be overestimated. Losing 4cm of fat at the waist is a huge improvement.
  20. Tach! So rein statistisch müßte es doch hier auch noch mehr Leute aus dem Hauptwrack geben... @AugustaAdaByron, are you still in Berlin?
  21. @ admin/mod: this should have been one post; but I could not exit the "quotation field", even with the /quote code... so, in reference to the quote above: This is also my problem. Heat? Pure stress. and just want to get the f... out of the sun and into the shadow. Workouts in the summer? Only before sunrise or after sunset. Summer nights? Impossible to get enough sleep. Even my studies suffer. Some days I just wrap myself in wet towels, lies on the bed and hope to survive until dusk. You're obviously not very efficent at getting things done when surviving is the only priority... And I'm very easily irrited, get mad far to easily and tend to shout at anybody. Heat is torture. Mersault could have been me... On the other hand, during my military service I have survived a night in the woods without a tent at -20°C. And there are pictures of me, standing hip-deep in the snow, clearing some fallen trees after a storm - and taking my jacket of at -27°C, because it was to warm. And I'm not even a northerner. I have dark hair and eyes and my skin get's brown (and never sunburnt) even at the slightest ray of sunshine, and I've had people ask me if I were from Italy or Latin America... Obviously not; I'd not survive even five minutes there. So no northerner, but I can totally relate to this. (Mina föräldrar flyttade till Västergötland när min far var pensionär. So kanske jag är en nordbo efter allt, även med en tysk pass...) Regarding your fitness and health journey: it seems like you are on the right track. Quitting soda, avoiding processed food (doing the cooking yourself, instead) and reducing candy are very efficient steps. I, too, can totally relate to how difficult quitting these are. My wife can eat one cookie and then she stops and does not eat anything sugary for the rest of the day. I can't. Once I start eating anything sweet, I eat ALL there is. The only solution for me is not to have anything sweet at home, which doesn't bother me at all, because I have no desire for them ( I just can't stop when I start eating them.) . Unlike her. So we have sweets at home, but she hides them from me. And if I have some sweets as an exception, it takes me a week or two to fight through the withdrawal until I regain my previous "I am not interested in sweets at all" - status. Sugar is mean... Your proposed schedule - combining gym and swimming - looks doable, to. Just keep in mind that you do not need to punish yourself at every workout. If you feel like skipping a workout because you are too tired, so be it. (Just don't make a habit of skipping. Never twice in a row.) Swimming is also easily scalabe - be it a full and demanding endurance workout, eiher steady state or HIIT, or just some calm floating around as active recovery, that is more recreation and fun than sport... you can adjust the swimming to your body's needs, so that you do not burn out. There is something I do not understand, however: you mentioned that you would really like to start training with free weigths. What is holding you back? The earlier you start, the better. Machines guide you through the motion, which has the advantage, that it is nearly impossible to hurt yourself while doing the exercise. That's an advantage for the gym owner, obviously. However, as the machine does all the stabilizing for you, you may gain strength, but your body never learned how to use it in real life. No imagine a situation where you might need strength, like pick up up somethig heavy at work or while renovating your home, and there's no machine to guide you - that's when injuries happen. Starting with free weights means you have to learn proper form first before you can move to challenging weights. Doing that early on in your fitness journey means you loose much less than if you switch later and have to scale back weights drastically... So - if you like the barbell as much as you seem to do - get a proper coach and start. It's fun. (And as nice side effect, the next time you feel like being judged by others for you'r weight, you may simply think/say: "yeah, right. I know I'm twice your weight, barbie girl, but I can lift twice your body weight as well. Any questions?")
  22. Not really, as I do not have so much experience with different brands. I bought mine from gorillasports. I have both the "plain", hammer-painted bells as those with the rubber coated body (nice when working indoors, rubbish when working outdoors). They're cheap, and they're ok-ish... some have not so nice parts at the handles, but you learn to suck it up. These: https://www.gorillasports.de/Functional-Fitness/Kettlebells/Kettlebell-Gusseisen-4-32-KG-348.html Perhaps the dragon door bells are nicer. Perhaps competition bells are nicer, too. I do not know, I never had any of these in my hands. What I cannot stress enough is that you absolutely want a cast iron bell. You do not want one of these vinyl-filled-with-cement- things. The handle is way to thick, the ergonomics are flawed, and there are sharp edges at the body making cleans very painful to next to impossible. Do NOT get one of these...
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