Goodwince - 10 Minutes Challenge

[This is Seth]

You. You are a genius. I came home from the gym with coffee for my roomie and myself. About halfway through I remembered how you shake your protein into a cup of coffee, figured I'd give it a shot.

 

Dark Roast + Vanilla Whey = The NF'ing Mother Load

 

It was so good. This may become a thing for me, if I ever break out of my IF routine of not eating till 12.

[shiggles]

Just a note to say I decided to give the protein in coffee thing a try.  Like this is seth I also tried it with vanilla flavoured stuff.  Unlike this is seth I found is abhorrent and my first thought was along the lines of 'what have a soiled my mouth with?"

 

Back to plain coffee for me.

[BruteSquad]

How are your ten minutes coming?  Haven't really heard about them lately and I did not go back and scan for any updates, it just seems I haven't heard about them lately.  Of course I somewhat assume that you have simply mastered the 10 minutes and are simply killing it.

[goodwince]

Sorry to have dipped on everyone. My life is a bit perplexed right now and emotionally I'm trying to figure things out and my thoughts have overtaken me. Stepping away from the community a little has been more than necessary, but I'm doing decently with the diet. Everything else is not so bueno. Ten minutes at the end of the work day is decent 4/5 last week. However, ten minutes at home or revising a plan of attack on my cleaning is not so much. Interestingly cleaning is no longer an object of goals. More like packing in three-four weeks we will be moving to a house that my roommate just bought. Exciting stuff for her. She is uber excited.. I'm just nervous because the money aspect freaks me out lol. I just hope she can afford it! 

 

 

Wow so I just scrolled through your thread and I have to say I am verrry impressed you're still doing the macro counting.. must just turn into habit after a while? Gosh I needa get back into that kinda routine.. good eating. But yeah your lifts are getting bigger too.. squats my gahhhd. Going on 150lbs heavier than mine pooo. You should help me with a food plan.. then help me not get obsessive over it.

 

I keep going back to the leangains methods of macros.. high fat on rest day high carb on workout day.. but always forget to factor in the low carb on rest days low fat on workout days. haha. so pretty much cancels itself out. 

 

And yoga? Thats awesome. I was told I should start doing some of that for stress relief and such. I bet it'll help with the lifts too.

Yoga really helps with stress relief. Last week the practice of yoga washed away ALOT of my worries. They were still there, but more dormant and less in the moment. Since you're military, I'm sure during problems you've been swept away from the area you're in and had to do work. Unable to resolve the issue perhaps for awhile. When you're not in the weeds sometimes decisions become more clear. Yoga gives you that ability to escape and come back renewed. Many of us would do well with such a practice. 

 

Macro counting has revolutionized my ability to tweak. If I'm not tracking my food than I'm effed. Seriously effed. I can make goals of changing my nutrition a million ways, but if I don't keep up with what I eat. Then I have no idea why there's a problem. You don't have to macro count.. I just do because well.. I'm already going to be tracking anyways! 

 

Looking good friend. I read through most of your log for this challenge series. Just keep it up !

Thank you Ancalagon! You were definitely missed. I believe our PvP was a great force in helping me be successful with anything and everything. Definitely motivational. :]

 

Are you in on this challenge?

 

You. You are a genius. I came home from the gym with coffee for my roomie and myself. About halfway through I remembered how you shake your protein into a cup of coffee, figured I'd give it a shot.

 

Dark Roast + Vanilla Whey = The NF'ing Mother Load

 

It was so good. This may become a thing for me, if I ever break out of my IF routine of not eating till 12.

Haha. Mixing it with coconut oil and you've got yourself some goodwince's coffee! I'm glad you liked it. It's a good simple way to get in a few extra protein for the day. Even in IF I'd probably keep the coffee. I'd break my fast with some food and then have coffee mid afternoon. 

 

I obviously don't get enough calories in as many on here have said. The coffee is a stable to help with that. I've been reading a new blog for CBL called Eat To Perform. And he discusses how we need to eat enough for our bodies. So I'm going to increase my food intake.

 

Just a note to say I decided to give the protein in coffee thing a try.  Like this is seth I also tried it with vanilla flavoured stuff.  Unlike this is seth I found is abhorrent and my first thought was along the lines of 'what have a soiled my mouth with?"

 

Back to plain coffee for me.

If you like your coffee black than it may not be for you. You could always try some coconut oil in there. Swirl it around. That's where my energy gets more sustainable. Fats are awesome about increasing your energy!  

 

How are your ten minutes coming?  Haven't really heard about them lately and I did not go back and scan for any updates, it just seems I haven't heard about them lately.  Of course I somewhat assume that you have simply mastered the 10 minutes and are simply killing it.

I think I answered your ten minutes question above. Haha. Haven't mastered though I do approve your vote of confidence. Mastering any skill of productivity requires a learning curve for me. I don't often get it right the first time. :]

[goodwince]

Last Week's Workouts 
 
Wednesday - March 13
Barbell Bench Press:

• 120 lb x 5 reps (+59 pts)
• 120 lb x 5 reps (+59 pts)
• 160 lb x 5 reps (+78 pts)
• 185 lb x 5 reps (+92 pts)
• 210 lb x 8 reps (+124 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts).

Friday - March 15 
Barbell Deadlift:

• 120 lb x 5 reps (+59 pts)
• 120 lb x 5 reps (+59 pts)
• 180 lb x 5 reps (+89 pts)
• 270 lb x 5 reps (+164 pts)
• 310 lb x 5 reps (+214 pts)
• 345 lb x 6 reps (+288 pts)
• 180 lb x 8 reps (+101 pts)
• 180 lb x 8 reps (+101 pts)
• 180 lb x 8 reps (+101 pts)
• 180 lb x 8 reps (+101 pts)
• 180 lb x 8 reps (+101 pts)

Saturday - March 16
Barbell Shoulder Press (OHP):

• 50 lb x 5 reps (+51 pts)
• 80 lb x 5 reps (+62 pts)
• 120 lb x 5 reps (+82 pts)
• 135 lb x 5 reps (+90 pts)
• 155 lb x 6 reps (+110 pts)
• 90 lb x 10 reps (+79 pts)
• 90 lb x 10 reps (+79 pts)
• 90 lb x 10 reps (+79 pts)
• 90 lb x 10 reps (+79 pts)
• 90 lb x 10 reps (+79 pts)

[katscratch]

Hey, brudda, hang in there. There's a difference between being accountable/supported by the forums and feeling obligated-- we'd never want you to feel badly about taking time for yourself!!

Yoga is always really emotional for me. I know I need to do it more often, for that reason almost more than the physical benefits.

[goodwince]

Week's Nutrition

 

Tues

• Goodwince's Coffee
• Mixed Veggies w/ ribeye steak
• Tilapia w/ asparagus

Macros - 1970 Cals | 240 P | 110 F | 10 C

 

Wed

• Tilapia w/ asparagus
• Carnitas w/ broccoli

Macros - 1500 Cals | 200 P | 80 F | 10 C

 

Thurs

• Goodwince's Coffee
• Cajun Andoille Sausage w/ broccoli
• Pepper Jack Cheese
• Chicken Thighs w/ cauliflower

Macros - 1830 cals | 160 P | F 120 | 10 C

 

Fri

• Goodwince's Coffee
• Chicken Thighs w/ broccoli
• Lamb burger w/ spinach and feta sausages w/ squash

Macros - 1600 cal | 150 P | 100 F | 10 C

 

Saturday - Carb Nite

• Homemade LC Barbecue, bacon, eggs
  • Macros - 1300 Cals | 110 P | 100 F | 0 C
• Kashi - Go Lean - Toasted Berry Crumble (almost an entire box) w/ milk
• Sunmaid Yogurt covered raisins
• Lay's potato chips
• Bitesize pecan pie
  • Macros - 2900 Cals | 85 P | 116 F (darn potato chips) | 410 C
     

Notes about CN. Immediately dying of thirst. Too much and passed out from the overload. Acid reflux from being so full and falling asleep after eating haha. I had hot flashes. Not sure about a few of these. I'll test with new foods this upcoming one to see if I get a similar response. Had a sweet potato, but was too full to even consider cooking it.. 

 

Sunday

• Bacon, eggs, and a denver omelette 
• Ribs w/ homemade LC bbq sauce

Macros - 1900 Cals | 150 P | 140 F | 20 C

[goodwince]

Hey, brudda, hang in there. There's a difference between being accountable/supported by the forums and feeling obligated-- we'd never want you to feel badly about taking time for yourself!!

Yoga is always really emotional for me. I know I need to do it more often, for that reason almost more than the physical benefits.

Thanks! It's not anyone's fault on here. Accountability is the point of NF. I just had to cut back because it's a social thing and well.. I love talking to my brethren on NF. :] Everyone is so awesome! Much like FB though I have to limit my time so I can continue to be productive haha. 

 

Now the emotional side just made it hard to post anywhere. It's good to take an communication break on occasion.

[Rob__]

Glad to see you're back!

 

Lol hotflashes. I live in hotflash land. Consuming a large amount of calories in a short period of time drives your internal temperature up like whoa. Thermal effect of food and whatnot. The larger the calorie load, the more heat you generate... A lot of mornings I wake up really hot and sweaty and I'm on top of the covers wearing only a pair of shorts...

 

I think protein generates the largest amount of heat followed by fat and then carbohydrates if I'm remembering things correctly... 

[katscratch]

Glad to see you're back!

Lol hotflashes. I live in hotflash land. Consuming a large amount of calories in a short period of time drives your internal temperature up like whoa. Thermal effect of food and whatnot. The larger the calorie load, the more heat you generate... A lot of mornings I wake up really hot and sweaty and I'm on top of the covers wearing only a pair of shorts...

I think protein generates the largest amount of heat followed by fat and then carbohydrates if I'm remembering things correctly...

...so much material there....

[70Kel]

...so much material there....

Ditto ^^^^^

& great to hear you are upping the cal's :-)

[katscratch]

I should add, so as not to just be a big creeper, that my favorite thing about eating a LOT more meat when I first changed my diet last year was my hands not feeling cold all the time! 

[Aqweei]

Woohoo glad to see you're back. Looks youre nailing it too! Keep it up!

[llsoszynski@gmail.com]

Sorry to have dipped on everyone. My life is a bit perplexed right now and emotionally I'm trying to figure things out and my thoughts have overtaken me. Stepping away from the community a little has been more than necessary, but I'm doing decently with the diet. Everything else is not so bueno. Ten minutes at the end of the work day is decent 4/5 last week. However, ten minutes at home or revising a plan of attack on my cleaning is not so much. Interestingly cleaning is no longer an object of goals. More like packing in three-four weeks we will be moving to a house that my roommate just bought. Exciting stuff for her. She is uber excited.. I'm just nervous because the money aspect freaks me out lol. I just hope she can afford it! 

 

 

Yoga really helps with stress relief. Last week the practice of yoga washed away ALOT of my worries. They were still there, but more dormant and less in the moment. Since you're military, I'm sure during problems you've been swept away from the area you're in and had to do work. Unable to resolve the issue perhaps for awhile. When you're not in the weeds sometimes decisions become more clear. Yoga gives you that ability to escape and come back renewed. Many of us would do well with such a practice. 

 

Macro counting has revolutionized my ability to tweak. If I'm not tracking my food than I'm effed. Seriously effed. I can make goals of changing my nutrition a million ways, but if I don't keep up with what I eat. Then I have no idea why there's a problem. You don't have to macro count.. I just do because well.. I'm already going to be tracking anyways! 

 

I get the whole yoga thing. Funny to me how you can use it as a peace mechanism alongside your lifting. To me, lifting is my form of clarity and peace.. just getting under the bar it makes it the only thing you really think about and its so easy to forget all the problems and stresses that you got going on back home. I mean, it could be bad since its somewhat of a procrastination thing too.. hmm. Do you feel like it helps your problems.. or like you solve issues or is it more a mental stability thing? Does it help your body/ go alongside your lifting.. noticing a difference?

 

When I started leangains I loved the macro counting, and that's kinda what I do moreso now that calorie count. Paying attention to carbs and fat such stuff. Just need to actually fall into a routine around these parts before I can really start combing through the diet with a fine toothed comb.

 

Anyways! Your workouts are looking really good! I can't remember if you're still doing 5/3/1 or not. And Im not on a computer to just jump around and check . I'm sure you're tearing this challenge apart though ! Glad that you're still around

[BruteSquad]

Comment on house buying......

 

Having just bought my second house.  And that one was for cash.  The following still applies.

 

You or the person you are living with buying a house.  If there is not at least a little trepidation, you are either so rich it won't matter or, more commonly, clueless about how much a house really costs beyond the house payment.  Being nervous is normal.

[goodwince]

Glad to see you're back!

 

Lol hotflashes. I live in hotflash land. Consuming a large amount of calories in a short period of time drives your internal temperature up like whoa. Thermal effect of food and whatnot. The larger the calorie load, the more heat you generate... A lot of mornings I wake up really hot and sweaty and I'm on top of the covers wearing only a pair of shorts...

 

I think protein generates the largest amount of heat followed by fat and then carbohydrates if I'm remembering things correctly... 

 

Thanks Rob! Despite not saying anything.. I did read your thread. Pretty funny. You've got quite the following over there! It definitely does.. and our new puppy doesn't help! He is 30 pounds and lying ontop of me. 

 

Protein is supposed to generate the most.. but those carbs.. sweet jesus did they challenge my cooling system on Saturday. 

 

...so much material there....

And this is part of the reason he has a following lol

 

Ditto ^^^^^

& great to hear you are upping the cal's :-)

I am upping my calories. It'll be interesting to see what happens. 

 

I should add, so as not to just be a big creeper, that my favorite thing about eating a LOT more meat when I first changed my diet last year was my hands not feeling cold all the time! 

I can agree to that. My hands go through phases though and work has been so cold lately that more meat still isn't helping. I think they're trying to keep us awake.

 

Woohoo glad to see you're back. Looks youre nailing it too! Keep it up!

 

I'm doing my best sir! 

 

I get the whole yoga thing. Funny to me how you can use it as a peace mechanism alongside your lifting. To me, lifting is my form of clarity and peace.. just getting under the bar it makes it the only thing you really think about and its so easy to forget all the problems and stresses that you got going on back home. I mean, it could be bad since its somewhat of a procrastination thing too.. hmm. Do you feel like it helps your problems.. or like you solve issues or is it more a mental stability thing? Does it help your body/ go alongside your lifting.. noticing a difference?

 

When I started leangains I loved the macro counting, and that's kinda what I do moreso now that calorie count. Paying attention to carbs and fat such stuff. Just need to actually fall into a routine around these parts before I can really start combing through the diet with a fine toothed comb.

 

Anyways! Your workouts are looking really good! I can't remember if you're still doing 5/3/1 or not. And Im not on a computer to just jump around and check . I'm sure you're tearing this challenge apart though ! Glad that you're still around

 

My thoughts are.. if I lifted in the mornings when I'm fresh my mind would be solid. However, as the day wears on my problems wear me out. My energy being tied to my emotional keeps me from being able to apply extra strength to lifting and if my lifting energy is drained than I may not be able to lift as expected. That does not help my peace state hahaha. 

 

Yoga has the advantage that I pretty much spend most of the class going "What move?" -looks at person to the right- "Oh, shit.. that's my right arm, not my left" "How the heck are they that flexible?" It really probably acts more as a distraction. However, by the end you do feel cleansed. 

 

I think that eventually if I kept up the practice lifting would benefit from yoga, as it is now yoga leaves me a bit sore. Maybe if I just did stretch-style yoga? I know that yoga helps me realize some stretch imbalances and that I should really start working on those. I've been saying that for a year though lol. 

 

Comment on house buying......

 

Having just bought my second house.  And that one was for cash.  The following still applies.

 

You or the person you are living with buying a house.  If there is not at least a little trepidation, you are either so rich it won't matter or, more commonly, clueless about how much a house really costs beyond the house payment.  Being nervous is normal.

 

I agree sir. The reason I haven't bought a house is because I'm not certain of the future. I know that I can afford it, but I'm very skeptical of things. Where I'll be living in 5 years, etc. My roommate tends to be a glass half-full person and killed me because she came in saying good news is prices are going up in real estate so my house will appreciate. I immediately told her to nowhere in the house buying process to think of it as an asset. That was the logic during the bubble. She's smart though and did tell me that she knows not to, but is still enjoying the idea. I'm just concerned of her rose colored glasses. 

 

Of course, my opinion is probably invalid as I'm the guy who didn't like his new(er) car for the first 3 months; even though,  I paid cash for it and since it was a salvaged title I got it with 30K miles for less than $8000.. the salvaged title (stolen car) freaked me out and I got the engine checked twice and pulled the carfax. All cleaner than clean.

[goodwince]

Workout
Barbell Squat:

• 120 lb x 5 reps (+59 pts)
• 120 lb x 5 reps (+59 pts)
• 180 lb x 3 reps (+71 pts)
• 280 lb x 5 reps (+175 pts)
• 310 lb x 3 reps (+172 pts)
• 335 lb x 6 reps (+269 pts)
• 190 lb x 10 reps (+112 pts)
• 190 lb x 10 reps (+112 pts)
• 190 lb x 10 reps (+112 pts)
• 190 lb x 10 reps (+112 pts)
• 190 lb x 10 reps (+112 pts)

Nutrition

• Chicken Thighs w/ broccoli
• Goodwince's Coffee
• Pepperjack sticks
• Lowcarb bbq sauce on pulled pork 

Macros - 2400 cals | 180 P | 175 F | 10 carbs

 

Increasing my calories is going to take some paying attention as I'm pretty good at hitting 2000, but I'm aiming for 2500 right now. I need to also do measurements.

[llsoszynski@gmail.com]

Why is your calorie intake so low? Seems like you should be eating more haha. I think I'm not the only one saying that either.

 

But yeah haha that makes sense. Whenever I take a class its always like "what?" and works as a distraction. reminds me of line dancing at a country bar haha.. wait what.. another spin? what foot? So confusing. But so much fun and I feel awesome after. Same thing? Idk haha.

 

I could see that lifting could be a vice too.. sometimes I have a really bad session (like i thought today was going to be) and I feel like crap after just everything drained. And yeah... stretching.. I've been saying that for the better part of a year now too

[Rob__]

Thanks Rob! Despite not saying anything.. I did read your thread. Pretty funny. You've got quite the following over there! It definitely does.. and our new puppy doesn't help! He is 30 pounds and lying ontop of me. 

 

Protein is supposed to generate the most.. but those carbs.. sweet jesus did they challenge my cooling system on Saturday. 

 

We'll call the average thermal load of your Carb Nite 10%, which gives us 300 calories lost as heat energy (I remember it being around 3000). The nutritional calorie is what's known as the "large calorie" (1000 small calories). One "small calorie" is the energy required to raise the temperature of 1g of water by 1*C.

 

So even though it's "just carbs" that's still a lot of heat energy...

[goodwince]

Nutrition

• Pork Shoulder BBQ w/ broccoli
• Hot Sausage Links w/ broccoli and cauliflower
• Casein for extra protein (should've doubled up!)

Macros - 2540 cals | 170 P | 190 F | 20 C

Workout
Barbell Bench Press:

• 120 lb x 12 reps (+72 pts)
• 120 lb x 12 reps (+72 pts)
• 175 lb x 5 reps (+86 pts)
• 210 lb x 3 reps (+87 pts)
• 235 lb x 5 reps (+129 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts)
• Set @ 235 was a real grinder. Probably because my buddy was participating with me and he likes to do BB sets of 12-20 reps so I did 12 for fun @ 120.

We'll call the average thermal load of your Carb Nite 10%, which gives us 300 calories lost as heat energy (I remember it being around 3000). The nutritional calorie is what's known as the "large calorie" (1000 small calories). One "small calorie" is the energy required to raise the temperature of 1g of water by 1*C.
 
So even though it's "just carbs" that's still a lot of heat energy...

 

That makes sense.. I had protein too, but not near as much as the carbs. This week my carb feed will happen on a Friday which means I have to prepare for it at work. I'm debating on if I will drink or not. It's my roommate's 21st and it could be fun, but the value of drinking has weakened to my values of reaching goals. 
 

Why is your calorie intake so low? Seems like you should be eating more haha. I think I'm not the only one saying that either.
 
But yeah haha that makes sense. Whenever I take a class its always like "what?" and works as a distraction. reminds me of line dancing at a country bar haha.. wait what.. another spin? what foot? So confusing. But so much fun and I feel awesome after. Same thing? Idk haha.
 
I could see that lifting could be a vice too.. sometimes I have a really bad session (like i thought today was going to be) and I feel like crap after just everything drained. And yeah... stretching.. I've been saying that for the better part of a year now too

I'm working on it.. Everyone has told me to increase it, but I somehow still held onto the notion of calories in/out. You're just as guilty Ms. BCAAs! 

 

I've never done line dancing.. I'm certain I'd be just as terrible lol. Regarding stretching.. Rob has been hitting those areas pretty heavily and I'm giving it a consideration. Though the depth that Rob goes is awesome.. not sure if I could do that.

[Rob__]

Nutrition

• Pork Shoulder BBQ w/ broccoli
• Hot Sausage Links w/ broccoli and cauliflower
• Casein for extra protein (should've doubled up!)

Macros - 2540 cals | 170 P | 190 F | 20 C

Workout

Barbell Bench Press:

• 120 lb x 12 reps (+72 pts)
• 120 lb x 12 reps (+72 pts)
• 175 lb x 5 reps (+86 pts)
• 210 lb x 3 reps (+87 pts)
• 235 lb x 5 reps (+129 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts)
• 125 lb x 5 reps (+61 pts)
• Set @ 235 was a real grinder. Probably because my buddy was participating with me and he likes to do BB sets of 12-20 reps so I did 12 for fun @ 120.

 

That makes sense.. I had protein too, but not near as much as the carbs. This week my carb feed will happen on a Friday which means I have to prepare for it at work. I'm debating on if I will drink or not. It's my roommate's 21st and it could be fun, but the value of drinking has weakened to my values of reaching goals. 

 

I'm working on it.. Everyone has told me to increase it, but I somehow still held onto the notion of calories in/out. You're just as guilty Ms. BCAAs! 

 

I've never done line dancing.. I'm certain I'd be just as terrible lol. Regarding stretching.. Rob has been hitting those areas pretty heavily and I'm giving it a consideration. Though the depth that Rob goes is awesome.. not sure if I could do that.

 

Depending on what/how you drink it may not be as detrimental. Martin over at Lean Gains is typically tolerant and he has a pretty thorough article about alcohol and it's effect on the system. Conveniently, one of the things he covers is alcohol calories and their TEF. If you're interested, you could read it here. I mean, I'm not saying you need to get plastered, but that you should have some...

 

Rob's been hitting those areas pretty heavy because they've been helping out a fuckton of a lot. I spend hours on recovery every week. A month ago I had to do extra sets of warmups with just the bar just to be able to hit parallel on a bodyweight squat. I had to work my way down into MWod 1 again. My hip was frozen almost completely closed from heavy squatting and poor recovery.

 

I've done yoga for years on and off and have significantly larger amounts of flexibility than I used to, but I still have challenges with a lot of poses. The MWods give me the benefit of the useful stretches I might not be incorporating into my yoga when I do it (proven by the frozen hip even though I was stretching every day), plus the deep tissue massage that I don't get from a massage therapist cause I'm teh broke. It's helped both with my lifting (I feel everything activate the way it's supposed to again) and likewise, I'm able to hold the yoga poses a lot better and get into them with further depth, allowing more mental release because I'm not struggling just to stand straight or whatnot (Holy runon sentence, Batman!).

 

Once you elevate your recovery from your workout to the same level of importance as your workout and and your nutrition, you wonder how you ever got by lifting without it...

[BruteSquad]

Yoga, contrary to what I have been told, is NOT for everyone....at least not all poses.  My calves are huge, and I have large Thighs, and I don't mean fat.... There are a few things I just will never be able to do without dislocating a knee.

 

Now I do like a lot of the yoga that stretches and some of the poses I am okay with.  But there are more than a few that I will never really do correctly.

[Rob__]

Yoga, contrary to what I have been told, is NOT for everyone....at least not all poses.  My calves are huge, and I have large Thighs, and I don't mean fat.... There are a few things I just will never be able to do without dislocating a knee.

 

Now I do like a lot of the yoga that stretches and some of the poses I am okay with.  But there are more than a few that I will never really do correctly.

 

Tons of yoga poses are contraindicated based on certain conditions. Tons. It's the downside of not having at least some proper instruction in yoga by someone who knows what they're doing. Most poses have modifications based on ability to enter the pose, and others allow for the use of props like a block or a strap so that you CAN do the pose safely and effectively.

 

For example this:

 

Damn near impossible in both the leg positioning and the clasping of the hands behind the back. But I've been shown how to modify the pose so that I can get the benefits without compromising my body or the position (I sit in hero pose, and hold a strap between my hands that I pull on). I do yoga at home and have for years, but that doesn't mean I don't go into a class every couple of months so I can have my positions corrected if necessary...

[goodwince]

Depending on what/how you drink it may not be as detrimental. Martin over at Lean Gains is typically tolerant and he has a pretty thorough article about alcohol and it's effect on the system. Conveniently, one of the things he covers is alcohol calories and their TEF. If you're interested, you could read it here. I mean, I'm not saying you need to get plastered, but that you should have some...

 

Rob's been hitting those areas pretty heavy because they've been helping out a fuckton of a lot. I spend hours on recovery every week. A month ago I had to do extra sets of warmups with just the bar just to be able to hit parallel on a bodyweight squat. I had to work my way down into MWod 1 again. My hip was frozen almost completely closed from heavy squatting and poor recovery.

 

I've done yoga for years on and off and have significantly larger amounts of flexibility than I used to, but I still have challenges with a lot of poses. The MWods give me the benefit of the useful stretches I might not be incorporating into my yoga when I do it (proven by the frozen hip even though I was stretching every day), plus the deep tissue massage that I don't get from a massage therapist cause I'm teh broke. It's helped both with my lifting (I feel everything activate the way it's supposed to again) and likewise, I'm able to hold the yoga poses a lot better and get into them with further depth, allowing more mental release because I'm not struggling just to stand straight or whatnot (Holy runon sentence, Batman!).

 

Once you elevate your recovery from your workout to the same level of importance as your workout and and your nutrition, you wonder how you ever got by lifting without it...

 

Excellent points Rob. Soon enough Johnathan may convert to the mwod dark side. The main reason he hasn't is planning the attack. 15 minutes really seems doable. 

 

Thanks for the post on alcohol. Now to figure out how to make this work with CN.. I don't eat carbs until nearer to dinner time, but this is saying to limit my carb and fat intake. Hmmm.. I like his points and get it, but how to do. I miss LG lol. If I can't get this CN figured out I'm goin back!

 

Yoga, contrary to what I have been told, is NOT for everyone....at least not all poses.  My calves are huge, and I have large Thighs, and I don't mean fat.... There are a few things I just will never be able to do without dislocating a knee.

 

Now I do like a lot of the yoga that stretches and some of the poses I am okay with.  But there are more than a few that I will never really do correctly.

I've certainly found some of the poses to be extremely hard with muscles.. though I believe it to be I just need to stretch more, the instructor said I had a biceps problem. 

[llsoszynski@gmail.com]

touche regarding the cals in/cals out predicament... touche