All Activity

This stream auto-updates     

  1. Past hour
  2. Terra

    Terra pulls it together!

    Four classes of self defense with high school kids! I'm so tired, my feet hurt and my hips tighten up every time I sit for a few minutes. BUT it was so much fun! I got to hang out and work with the girls. I had a couple who really bloomed in the hour they spent with us and that was amazingly rewarding!! Now for a couple hours at work and then an epsom salt bath!!!
  3. Salinger

    Salinger's twenty sixth challenge!

    Hey all. sounds like the flat is mine.....
  4. Today
  5. aramis

    Mortimer's battle logs.

    Did you at least enjoyed those? I would...
  6. aramis

    TGP voyages to the Edge of the Map!

    Yes, feeling tired/exhausted after good workout or some good physical work is great. And the best part is when you don't have a strength for it, but you grin anyway
  7. Harriet

    Harriet Presses the Advantage

    So I'm back to writing. This morning I felt a bit uninspired, and certain that my story was bad and not worth finishing and that I wouldn't be able to focus on it anyway. Silly thoughts. The important thing is to show up and practice, so I told myself I would go and write badly for 1:45 if that's all I could do. So I did it. I went to the cafe and stayed for the time, working on my story and some other things. I felt satisfied afterwards. I've been making healthy cooking plans, but now I'm thinking they were too ambitious. I was going to go to the excellent local butcher once a week to get some things (they source from local, sustainable, humane farms, which is awesome) and cook something different every day, making sure Mr Harriet gets about half vegetarian, half chicken/pork/fish dinners while I have those plus beef once per week. I was going to learn to cook fish and seafood, and try some liverwurst as an introduction to highly nutritions but strong tasting organ meats. I was going to cook lunches and breakfasts that aren't based on grains. But the awesome butcher is in the opposite direction from the food market. And there is an adequate butcher near the market. And cooking something different each night will be difficult with taekwondo. And gosh I would like something easier for lunches and that salad place was terribly convenient. And I am tired. And last week Mr Harriet was telling me about a vegan he met at a party who gets adequate protein, and asking whether I really need to eat red meat. But this week he asked for chicken for lunches. I feel a bit touchy about the subject of meat because I eat considerably less than the average German or American, even though it makes me feel energised and good, and I am very sparing about beef in particular. It's my favourite, but it's also the least sustainable. Vegetarianism may well be perfectly healthy when it is reasonably well planned, though I am not sure the same is true of veganism. But it's ME doing the planning, not Mr Harriet. He's never read a single article about nutrition, while I've read many books with differing views and though long and hard about who to trust. And he and the vegan he met at the party evidently don't suffer from fatigue or depression, and they aren't women, so maybe they don't have the same nutritional requirements as me. Iron, anyone? Anyway. I'm keeping my damned beef. My small amount of expensive, grass fed, local once-a-week beef. IT'S MINE.
  8. aramis

    aramis becomes Bob the Builder

    We have entry level formulas in our OCRs, but I never play on "easy". I want to try myself in classic/normal/standard etc formula. We'll see how it will go. BTW, I'm eyeing two runs in April and one in May - last one is right outside my doorstep (10 mi or so), and another two a bit further (like 70 and 130 mi). The thing is - the further ones are from series I was hyped for from the beginning, and the close one is something else. On the other hand, the close one won "Best OCR" in 2017 and 2018, so it's not some scam.
  9. theRanDMC

    IF and Body Weight Workouts

    Ugh 200g of protien is so much, especially considering I'm on a vegetarian diet. Lots of shakes in my future.
  10. Defining

    IF and Body Weight Workouts

    Yup. KISS With a caveat: BCAA supplementation shouldn't be necessary as long as you are consuming SUFFICIENT PROTEIN. This study suggests that would be a minimum of 1.2g/kg/day, but other sources suggest that even more could be beneficial. An 'easy' number to work with would be 0.6-1g/lb of bodyweight, or maybe 200g of protein/day for yourself? If you want to lose fat (and not lose much muscle), it will also be important to keep your protein up in a caloric deficit. Losing fat is ultimately a matter of balancing your intake & hormones to burn more energy than you eat! Don't forget to get a good night's sleep, drink some water, eat your veggies, and spend some time outside on a regular basis. Go slow, have fun, and welcome to the forum!
  11. Starpuck

    Starpuck Returns to UA Academy

    I haven't really gotten the wagon back on the path. Or maybe the wagon is on a path, but the horse isn't... something. Work is being ridiculous. Bad bad bad ridiculous. Busy! With complicated things. And then fires and hot rushes, same day massive deliveries and mistakes that need to be corrected. It is making me desperately short on the willpower to put effort into things I am not in the greatest mental space for. IE. Tracking. So, we're going to try and just pull back on the reins without bringing the horses to a rearing stop. Things going well. I have 3 workouts done. 2 strength days and the snow shoveling which is like cardio-strength I suppose. Tomorrow will be a run and Saturday a dance. That'll net me two weeks in a row that I actually register 5 'active days' on Fitbit. This is an improvement of 150% -- I'll take it. Having the house to myself has been sooo awesome. I've gotten into a place where I mentally and emotionally feel good being able to live entirely on my own... -- which is a double edged sword, as I am not ready to make the big push on home ownership. But this 2 week stint has me SO jonesing for it, that it might help support me past my comfort zones. Things needing work. I am addicted to Northgard. I gotta slow my roll on this. I am not art-ing at all. This is from a combined bit of the above issue, and the lost confidence for being out of practice with it. Food tracking. An even split is better than sitting at the starting line still. I keep having moments of great inspiration - that take place at work between 1-3pm. When I leave work (5pm is pitch black because I am on the most eastern edge of central time zone... ugh.) it zaps all get up and go. To counter this, I need to plot my at home projects to be done during the days on the weekends maybe. Which means telling friends that I have a black out time between say 9am-2pm that I need to get my stuff done. This sounds reasonable on paper. So I'll try it starting next week. This weekend is so jammed already. Saturday morning, ALL morning, sisters hair appts between 9-1pm. (Cuts and colors.) Come home for a bit, then at 5:30- we all head out to see American English with my nephews and fam. Sunday is church, some down time, then D&D.
  12. aramis

    Salinger's twenty sixth challenge!

    Bah. Nic's right, you look nice. You are just too used to your face. Maybe you are right hair need some "mess" that will give it more volume, but besides that, it's fine.
  13. Rookie

    Red Panda One - a day late and a dollar short

    So a little trick I started doing was to put a piece of tracing paper or parchment over the already pasteled parts of the drawing. that way I didn't rest my hand on the actual pastels. It kind of helps.
  14. NicTheRugger

    aramis becomes Bob the Builder

    ... What? That is so cool!!! You have an awesome skillset, and you're doing great with your challenge! Keep up the good work!
  15. TGP

    aramis becomes Bob the Builder

    that's good, then. sounds very solid to me. my personal prediction is that by the time you get to OCR; you are going to be.... So.Not.the.Challenge!? I've been told (for example) that many people can easily do a full mudder (a popular OCR in uk/usa).
  16. zenLara

    Mad Hatter gets lazzzzer focused! 

    Haha It does look interesting. Are you starting it straight away?
  17. aramis

    aramis becomes Bob the Builder

    Yeah, with weights tracking is way easier. As I work out at home without much equipment, I'm forced to rely on time it takes to complete my workout, number of reps I can squeeze out and subjective feeling whether workout was easy or tough. Time gives me some feedback how much rest I took between exercises (or even reps of a given exercise) to catch my breath. The rest between circuit sets is 2 minutes and I try not to extend it. This may be further extrapolated to estimate overall fatigue. If I complete training faster, this means I got better. Number of reps - I track how much reps I do and I try to add one here and there every couple of workouts to force progress. I rarely train to failure, in most cases I stop when I feel my form is failing (this way I COULD push for one or two reps more, but with bad form). Subjective feeling - strongly connected with rep count. If I feel the workout is easy, I throw in extra reps and call it progress
  18. I'm Randy. I'm a Father of two boys, a toddler and a preschooler. I play beach volleyball and brew beer as hobbies. I stumbled onto NF poking around trying to find some suggestions for home body weight exercise. I'm 6'6" and 220 pounds. I follow an intermittent fasting schedule to help with the calorie deficit I need to be in to lose weight. Main Quest hit a body fat % of 10-15%. Currently at 26% I need to find a better way to measure this as I currently just get a reading from my bathroom scale, but I understand those to be rather inaccurate. However as long as it is consistently inaccurate I will use this as a reference point for my goal. Side Quests 1) Morning Workout - body weight 4 times a week for 30 minutes. 2) Drink alcohol less only one time a week. 3) Sleep at least 7 hours EVERY night.
  19. Defining

    Hello NF Community!

    Welcome to the forums! If you're not sure what the next step should be, and you might need some help customising movements/workouts around pre-existing injuries, then yeah a personal trainer might be the right call! A few tips (I'm not an expert by any means, I just read too much on the internet): - to gain muscle, you must be in a caloric surplus; if you're not gaining muscle, eat more! (with a caveat that if you're gaining fat not muscle, change your workout) - eat enough protein to support your workouts & recover (for most folks wanting to gain some muscle, a good rule of thumb would be at least 0.8-1g protein/lb of bodyweight/day); a protein powder might help to get that number up - you might benefit from keeping a food journal for a few weeks, to get a realistic idea of how much you're already eating; then multiply x 110-115%, and go from there! - if you're struggling to get in enough calories, once you've hit your protein goal then the 'easiest' way to add more kcal (especially since you don't tolerate sugar) is to add healthy fats: avocado, fatty meat cuts, olive oil, chicken skin, nuts, etc. - if you want to chat with some more knowledgeable people about specific lifts to use/avoid for your shoulder health, you should check out the powerlifting/weightlifting section of the forums - if you can't get to the gym, there are some good basic bodyweight movements you can do in 20min sessions; some folks like to do 5min of movement before every meal to 'prime their muscles' for the food (actual science pending ) - this is not to say you need to workout more, but if you have another busy period, these can help tide you over until you can get back to the gym And most important: don't forget to HAVE FUN! Looking forward to seeing you 'round the boards.
  20. Echoceanic

    Terra pulls it together!

    If it makes you feel better it took me a year to think of it.
  21. Echoceanic

    Terra pulls it together!

    If it makes you feel better it took me a year to think of it.
  22. Echoceanic

    aramis becomes Bob the Builder

    These days when the weather outside is colder I wind up opening a window before I workout and it seems to help a lot more than I thought it would.
  23. Echoceanic

    aramis becomes Bob the Builder

    These days when the weather outside is colder I wind up opening a window before I workout and it seems to help a lot more than I thought it would.
  24. Echoceanic

    aramis becomes Bob the Builder

    These days when the weather outside is colder I wind up opening a window before I workout and it seems to help a lot more than I thought it would.
  25. aramis

    aramis becomes Bob the Builder

    Yeah, today was quite nice. Thank you Liz Week 3, Thursday (Nov. 14th) Building self-esteem: My "Things done good" list: - got out of bed on first alarm, - morning stretching, - took my vitamins, readied some for A., - made coffee for A. in the morning, - did my burpees before dinner, - did another pot of coffee for A. to take for her nightshift, - made supper for boys, - evening routine - bath, beds, story reading and accompanying them till they fall asleep, - decluttered another cabinet in my living room (threw away lots of stuff that was kept "just in case" or "I'll deal with this later"), - tracked all food in app, - readied (third already?) coffee maker for the morning. List of skills/abilities: Building bond: This time I didn't manage to remain calm all the time. I jumped on boys in the evening. Ant. was suppose to change to his pajamas, but instead he wandered around the room with pants and undies around his ankles, playing with some toy. And I scolded F. for not remembering we agreed (like 5 min earlier) on doing yoga before going to bed. But as fast I got agitated, I calmed myself, and we worked through this. Building quality time A. left for work. No cuddling for me. At least with A. Maybe one of our cats will keep me company in the night Building strength Burpees day. I tried doing them outside - temp was around 6-7deg C (45F), the grass was already covered in evening dew. Working out in those conditions was surprisingly nice. Might opt for such workout given the weather allow.
  26. TGP

    aramis becomes Bob the Builder

    it seems Relatively clear that pushup and burpees don't interfere TOO much. UNTIL arm fatigue means that the Pushup phase of the burpee and the bicep/tricep assist on the pullups become a problem. but in this case (and in every OTHER case) I think the general advice is really helpful. you know you are starting to overtrain on strength training; when your Form and technique becomes poor. ---- anyways, even MORE sincerely then THAT. yes Rangers Do everything! one exercise is NOT enough to amuse them. as for the broader question of progress- that too can be a little hard to know. one thing I like about weight training (besides the broader point that I do all my weight training in a gym- and weights are easy to use)... is that there is plenty of numbers to get the Nerd side of me excited. if the numbers are going up- and I'm not hurting myself; I view it as proof that I'm getting stronger! but I have a feeling that in your program there's not so many numbers to track. --- out of curiosity, how DO you measure performance?
  27. theRanDMC

    IF and Body Weight Workouts

    So I'll lay out the basics and my goals before I dive into my question. I'm 6'6" 220 lbs If I had to guess I'd say I'm around 20% body fat. Bathroom scale (super reliable /s) says 25%. I've been doing intermittent fasting for the last 6 moths because I wanted to lose weight and I did I started at 255lbs back in May. Specifically I do a 5/2 IF schedule. 5 days a week I eat normal, two days a week I just eat dinner. After reading a ton of articles on here I realized what I really want to do is have lower body fat %. Said differently I want to keep losing fat and gain muscle. I like doing IF because it lets me focus less tracking everything I eat. In the last week or so I've become more interested in adding body weight workouts into my life to super charge reaching my above stated goal. Here's my question. If I am in a fasted state can I workout and not have muscle atrophy without supplementing pre/ post workout with BCAA? I already supplement my protein intake during my eating windows with when protein concentrate. Am I overly complicating this?
  1. Load more activity