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Everything posted by Eld

  1. For pure strength, you generally want to focus on increasing intensity. Basically, you want to be working close enough to your maximum intensity (1RM or whatever) to signal your body that it needs to adapt to increase that maximum. 5-8 reps is a pretty typical recommendation, some would say more like 3-5 for pure strength or 8-12 to focus on hypertrophy. If you can do 50 pushups in a set, they're not difficult enough to force strength adaptations. For strength, you'll be better off moving to a harder pushup variation (diamond pushups, decline pushups, and so on). Alternately, you could focus on being really strict about form, which will make them considerably harder. Rows are not just an easier version of pullups, they're a different motion. There's some overlap, but including both horizontal and vertical pulls is beneficial. Regarding your statement that you can't be overtraining because you only train twice a week, everyone's limits and recovery rates are different, and just about everyone benefits from occasional deloads. Even if your routine isn't overworking you in the short term, if you're outpacing your recovery even by just a little bit, you may not notice it in the short term, but over the course of several weeks or months, it'll build up. I'd suggest taking a week off or at half your current volume, give your body a chance for some extra rest, and see how you do afterward.
  2. Eld

    No egg breakfast

    I was a bit flippant in my response, but it wasn't entirely unserious. It's often said, for good reason, that the most effective diet is one you can stick to. This one seems to be extremely restrictive, and the lack of breakfast options seems to be a pretty serious problem for you (understandably, in my opinion). Is there a particular reason you feel the need to stick to this particular diet? What are your specific goals? I'd suggest taking a look at what you're really trying to achieve, and asking whether you'd be just as well-served by relaxing some of the restrictions of this diet, or finding a different one.
  3. Eld

    No egg breakfast

    I would suggest oats (maybe with some nuts or peanut butter), potatoes/sweet potatoes, yogurt, tofu scrambles....but I see that the Whole 30 doesn't want you to eat grains, legumes, or dairy, so most of those are out. So I'd suggest all those things and a less restrictive diet.
  4. To be sure, biovailability of some nutrients is lower in isolated form than in whole foods. However, it depends very much on which nutrients you're talking about, and the context of a person's overall diet and health. I'd generally agree that finding a way to get everything you need from your diet without supplementation is preferred, but that's not always possible. If you have dietary restrictions or other conditions that make it impractical to get enough of a particular nutrient from your diet, you should do what you need to to get enough of that nutrient, be it supplementing or finding a dietary source. And the hype about most people being underhydrated is at least is ill-supported by evidence as the efficacy of vitamin supplements.
  5. Depending on what level you're at strengthwise for pulling, you could try let-me-ins (if you have a sturdy door), inverted rows under a table/desk/counter, or dumbell rows with whatever heavy-ish things you might have lying around (the NF beginner bodyweight workout suggests gallon jugs of water, for example). Or pick up a $20 doorway pullup bar and call it a day.
  6. If you have some reasonably compact heavy things lying around (buckets you can fill with stuff, maybe?), you could try adding in some farmer's carries. Not a direct replacement for the kind of lower back work as deadlifts, obviously, but might have a similar effect in the sense of involving pretty much the whole body and being generally taxing. Disclaimer: I've never actually done deadlifts, so that's based on my impression from some limited experience with farmer's carries and what I've read around the internet, so I could be off base.
  7. Does the knee pain you get when squatting basically go away when you stop? If so, I'd expect it to be ok as long as you stop whenever you start to feel pain, and hopefully improve with time; have you seen any improvement in how many squats you can do without pain? One thing that helped me with some minor knee pain with squats and lunges when I was first starting out was massaging my quads, either just with hands/fists/elbows or with a foam roller or tennis ball. YMMV, of course, and whether that sort of thing will be helpful depends on the source of the pain, but it's easy to try and unlikely to make anything worse. And of course, making sure your form is good is never a bad idea. Maybe others will have differing opinions, but I can't see any reason to avoid walking IF it doesn't hurt to do so.
  8. Have you tried any light stretching or self-massage (by hand or with something like a tennis or lacrosse ball) on the affected area? If so, have you found anything like that to affect the pain, either for better or worse? If not, you might try some things along those lines, and/or fairly easy floor-based hip movements (lying knee raises maybe?). It's not really a workout, but I'm thinking that anything that gets the hip moving a bit without hurting, is unlikely to make things worse, and will probably help you feel a bit better about the situation, whether it really improves the condition or not. The "without hurting" part is key, though; if anything you try seems to exacerbate the problem, stop it.
  9. You can specify the number of servings a recipe makes, so I usually just enter the quantities of ingredients for the full recipe and estimate the size in some obvious serving size (usually cups, but sometimes there are other obvious things like "one pancake"). That way, each time I make that dish, assuming I use basically the same recipe, I can just estimate how much I eat in cups, rather than trying to figure out what percentage of the full thing I'm eating. For example, I figure my usual recipe for macaroni and cheese makes around 8 cups (estimated this once the first time I made it after starting calorie counting), so I entered the recipe as serving 8, and log 1 serving per cup eaten whenever I have it. Some things you'll probably make a little differently each time, and if you're not strictly measuring ingredients there will be some variation anyway, but I generally figure those variations 1) won't generally be any bigger than the errors in the calorie estimates I'm using anyway, and 2) will tend to average out as long as I'm not consistently over- or underestimating particular things.
  10. Exactly! Or maybe precisely!
  11. Certainly, but it's still only the derivative you need to measure accurately, which was my only point there. If your measurements go from, say, 33% to 32.5% on one routine, then from 32.5% to 31% on another in the same amount of time, you'll probably conclude that the second routine is significantly more effective, regardless of the absolute accuracy, as long as the measurements have about the same degree of inaccuracy; if your measurements are consistently 2% high, so that the real numbers are 31%, 30.5%, and 29%, that conclusion is unaffected. It was just meant to be a bit of reassurance about only having good relative accuracy.
  12. Also, at least initially, all you really need is the derivative. You may not know your absolute BF% with any certainty, and you may well not have a specific goal number, either, but you know that the former is greater than the latter, so as long as you measure consistently and the derivative is generally negative, you're making progress. You can always occasionally look at some pictures of people with different, known, BF percentages and compare estimates from that to the absolute numbers from whatever formula you're using; between the two, you can probably get an estimate that's good to within a few percent, which should be plenty. Estimating from pictures gets more accurate as you get leaner, and you can always start looking for more precise estimates if/when you feel that you need them to get to a specific goal. I'd go so far as to say that even if there were an easy way to get an accurate absolute number, that number wouldn't be all that important; given that you know you want to be leaner than you are (however lean that is, in absolute terms), absolute accuracy makes no difference except insofar as it also improves your estimates of the differences between measurements.
  13. Um, steam is water vapor (H20), not oxygen (O2). If the increased mineral concentration from the small amount of water lost in a brief boil (which has nothing to do with dissolved oxygen) is enough to make a noticeable difference in the flavor of your tea, I'd suspect that your water is hard enough to cause off tastes no matter what you do. Most claims I've seen about dissolved oxygen just suggest that boiled and cooled water has less dissolved oxygen, and that the oxygen reacting with the compounds in the tea is part of what produces the various flavor compounds, so boiled water = less oxygen = less flavor. That's a bit more plausible, as the solubility of oxygen (and other atmospheric gases) decreases with increased temperature; water in equilibrium with atmosphere at a given temperature will have the same concentration of dissolved oxygen, regardless of whether it was boiled first or not, but it may well not have time to equilibrate before you add your tea, so you could end up with your tea steeping in the presence of less dissolved oxygen if you boil then cool, as opposed to just heating it to the desired temperature. That said, I'd be pretty surprised if any such difference were enough to make a difference, and anyway there's no guarantee that any added flavor would be good flavor. AFAIK, dissolved CO2 has no effect on pH. Tap water can vary a fair amount in pH, and that could certainly affect your tea, but the effect of boiling, if any, is probably negligible. For my part, my palette is not refined enough to detect a difference between green tea brewed with boiling and sub-boiling water, let alone with sub-boiling water that's been previously boiled or not, so I'm certainly not going to worry about it. No harm in doing a taste test for yourself, though! Edit: And uh, also sorry for continuing the derail.
  14. And thank you for getting me thinking about it, as taking my own advice today was an improvement for me, too. Don't really know about bridges vs planks - I'd guess bridges, but I have absolutely no evidence to support that. It might be better to let it boil and then cool for a minute or two (not sure how long, really, not much of a tea person myself), since it's easier to check the time when it whistles and then watch the clock than it is to estimate how far from boiling it is. It'll use a hair more energy, but sometimes sacrifices must be made for quality caffeinated beverages. Everything I've seen says hand position doesn't make a difference. I like backward, personally.
  15. As far as I know, the main thing to focus on, aside from keeping your hips up and body straight, is retracting your scapulae and lifting your chest. It's a bit hard to tell from the video how much of that you're getting. I tend to lean my head back more, looking at the ceiling and keeping my neck more in line with the rest of my body, but that's probably mainly a personal preference thing. I also find that pointing my toes seems to give a bit more emphasis on the glutes, and generally feels a bit better to me; again, probably largely a matter of preference, though it seems like most form examples I've seen do them with toes pointed.
  16. A few quick thoughts: It's always a good idea to occasionally reevaluate your goals and adjust as needed. Now that you're within a few of your original goal, does it still fit with what you want to achieve? Are there other measures, like a waist size or body fat percentage that might be more relevant to what you actually want? One bad day probably isn't much of a basis for a decision on what to do; you might want to see how the next week or two goes and see if you still feel like you need a change. It's not a race. On the other hand, there's no harm, and often a lot of potential benefit, in a bit of experimentation. If you feel like you need a change, you can always try eating at maintenance, or a bit of a surplus, for a couple weeks and see how it feels, whether it helps with what's bothering you, etc. Worst case scenario is that it doesn't help, and maybe you regain a pound or two, in which case you can just go back to what you're doing now and start looking for other things that might address it. Clearly you know what you need to do to lose weight, so there's no reason you can't just go back to doing so if/when you want to; your choices aren't continue on to your goal weight right now or never get there at all.
  17. Eld


    Forgot "Is red and man? See doctor."
  18. Many cuisines have flavor bases similar to Italian soffritto. French mirepoix is also onions, carrots, and celery, but generally with butter for the fat instead of olive oil, and without the garlic that's often included in the Italian version. Spanish and similar cuisines have a number of variations of sofrito, usually involving onion and garlic in olive oil, often with tomatoes and/or bay leaves, and sometimes one or two other spices or peppers (cumin, cilantro, pimiento, etc) - wikipedia has a list https://en.wikipedia.org/wiki/Sofrito. Creole/Cajun cooking uses onion, celery, and bell pepper (called "the holy trinity"). Basically, it's a few aromatics heated in some sort of fat. "Aromatics" is a pretty vague category, as far as I know, but the common ones (that I can think of) are anything onion-like (onions, garlic, scallions, shallots, chives, leeks...), carrots, celery, peppers (including bell and other sweet peppers as well as hot peppers), ginger, tomatoes.... In fact, I just found this pretty awesome guide to common aromatics for different cuisines: http://www.cooksmarts.com/cs-blog/2014/10/add-flavor-aromatics/
  19. Eld


    From your ingredient list, I'm not sure if you're looking for conventional pancakes (flapjacks) with some high-protein stuff added, or something high-protein and vaguely pancake-shaped. Assuming the former.... My usual pancake recipe is: 1 cup all-purpose flour (bread flour would be a bit higher protein, but makes denser pancakes, and I prefer them fluffy) 1/2 cup greek yogurt (I generally have non-fat on hand) 1/2 cup soy milk (regular dairy milk would be fine, I just don't usually have it) 1 egg 2 tbsp brown sugar or maple syrup (honey would work just as well) 2 tbsp melted butter or oil (whatever your liquid fat preference is) 2 tsp baking powder 1/2 tsp baking soda (for a little extra rise) 1 tsp cider vinegar (same) 1/2 tsp salt Mix the dry and wet ingredients separately, then pour the wet into the dry, stir it just until they're incorporated (don't worry about lumps or anything), let sit for a minute or two for some bubbles, and start scooping onto a skillet. It usually makes about 7 pancakes (at 1/4 cup of batter per pancake), which by my estimates are somewhere around 5g protein and 119 kcal each. So not super-high protein or anything, but moreso than your usual pancakes. You could toss in some crushed nuts while cooking without affecting the pancakes themselves, if you wanted. Not sure how peanut butter would affect the consistency. Adding a bit of protein powder to the batter shouldn't interfere with much, either, I don't think.
  20. Beans and lentils are generally good veggie sources of protein, as are things like yogurt and cottage cheese. Adding some beans to your salads would give you a bit more protein and likely make them more satiating.
  21. Greek yogurt is right around there, and I think cottage cheese is similar. I eat a lot of Field Roast vegan "sausage", which are in a similar range and quite tasty (don't really taste like sausage, but independently tasty, imo), but I don't know how widely available they are outside this region.
  22. BMI is defined as weight/height^2, with weight in kilograms and height in meters. So assuming the measurements you gave are meant to be 60 kg and 154 cm, your BMI is 60/(1.54^2) = 25.3. I think by most charts that's right at the edge of the overweight range, but BMI is really not a useful metric of obesity/health/etc (except maybe for extreme values, which this certainly isn't). If you're concerned about obesity for health reasons, you'd probably be better served by trying to estimate your body fat percentage. http://strengthunbound.com/measure-body-fat-easily-accurately-home/has some pretty good information on that, and there's plenty more to be found via Google.
  23. As long as you're googling, I'd suggest searching for mujaddara, as well. It's basically just lentils, rice, and onions. One pot, simple to make, lots of room for playing around with different spice combinations and such.
  24. I'd be happy to read your lecture notes. In the meantime, if you're interested in explaining, civilly, what you think i got wrong, I'd be interested to hear it, and I imagine some of the other people following the thread would as well. Otherwise, we should stop wasting everyone's time.
  25. Heh, classy. If you're going to come into a thread to refute claims that the original poster has already backed off from, complaining of the lack of scientific evidence, be prepared to back up your own claims with more than simplistic insults and a mention of a class you took once.
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