thread of getting sw0le

also gotta rep for vitamin code multi, i started taking that a few weeks ago and noticed a really nice energy bump. the non-plant-based multi i was taking before that was a waste.

hey sw0lioidez

i just surfed for the first (and second) time this week and DUDE

i thought i was strong in my back

HA HA HA

for the record re the iron cross, i thought i was thinking of the gymnastics rings move, but that's also wrong. the move in my head is just hanging from a bar with legs at 90 degrees and holding. which i tried and idk there's something about hanging leg raises that i don't like. i'll stick with planks, dead bugs and boat pose for now.

i have read that whey protein >> other proteins tho, is this untrue?

also i STILL need a good stretching routine after the gym, map told me to do a yoga thing but i don't know ANY yoga

ya i don't mind almond milk but the only reason i wd do dairy milk is for extra protein which almond has almost none of

i don't have issues digesting dairy but the carbs/sugars in it are way more bloatational for me than almond/soy/coconut. there's a lucerne almond/coconut blend i really like.

whey digests quickly so it's good for after a workout. i like the blends though (which have mostly whey in them) because idk they feel more substantial, i can use them for after a workout, and the slower-digesting proteins seem like a good idea for a morning smoothie.

steve i would look at a few stretches on youtube that are related to tightness you feel and try a few. i have tight shoulders so doing things like upward facing dog and tbh just standing and stretching my arms straight above my head has helped a lot, to where i finally don't have shoulder issues with bench press.

https://pbs.twimg.com/media/Cgo9O7zU4AABEOV.jpg

Does anyone like any of the protein powders at Trader Joes?

Gave up all powders years ago

Just eat (all parts of) animals now

And i suggest it to everyone

Powders aren’t good for u

yerac i used em for a while bcz they seem cheap but iirc if you do a breakdown of like cost per gram of protein i think they might not actually be that great of a value

wahhh someone hold my hand and tell me what food to get or make-ahead recipes to make for cheap quick protein, I basically need to eat protein all the time if I’m gonna hit 0.6-0.9g per body weight and I don’t like hard boiled eggs

so far my ideas are breakfast quinoa and those eggy muffin cups and idk peanuts to snack on? Trail mix?

Chicken breast if you're not vegetarian?

yay stevie

I sometimes just do the scrambled eggs in the mug and microwave thing and it works out totally fine. about 65 seconds for 2 eggs?

I made the eggy cups and used the wrong cheese and too much salt but I def feel confident abt them, they will be a great portable breakfast

I’m also gonna try those no bake oat balls w pb and protein powder

Ya I love chicken (I do thighs over breasts) but I have like 2-3 go to recipes that I get bored of and I need to find more

Season chicken breasts to your liking (get them frozen or unfrozen) in a little indoor grill (~$20) and you have the meat part covered and just use them in various sauces or sandwiches

i put 4lb of chicken breasts in the instant pot on sunday and eat it 6oz at a time w hot sauce and a cup of jasmine rice all week. i eat interesting food too but this works for me as the area around my office in union square is a wasteland of stand-in-line-for-salad places.

I was doing an almond meal (instead of breadcrumbs) mixture of spices with the chicken and then yeah, always with the hot sauce. I prefer dark meat 10xs to white meat, but usually get the white meat.

Dude, and I am down by bowling green/whitechapel and all the food options are completely dull. And what is it with all the $12.50 a poke bowl places?

food is fucking bullshit

Monday thru Thursday people get a look at what i eat and think i must be the most boring/health obsessed fuck but they don’t know that when friday night comes around I’m devouring pizzas, burgers, fries, enjoying a brewskie, eating all sorts of weird/asian shit

I only fuck with indian every few months but everything else is open season

It’s a weird balance but it works for me, though there have been weekend nights when I’ve overdone it

I have gotten 3 excruciating calf cramps (both legs) in the middle of the night this last month. What is my problem??? Do I need to eat a bowl of cooked spinach a day or something?

Blech, I just googled this. I am going to blame it on muscle fatigue and sleeping on a crappy bed right now.

massage your calves. it feels good!

my squats were good today. that is all.

Hell yeah good squats map

A dude actually complemented me on my squats the other day. I still feel a bit one step forward, one step back with them though. Squatting heavy makes my hips tighter and then my mobility declines next session. I think I'm still doing something wrong. Starting to do more posture work and also try to fix the imbalance between my inner and outer thigh.

Separately, had my first "fuck, getting old" moment benching last night, shoulder cramped up like crazy, thought I had torn something at first. Thank god for myofascial release and advil.

hey sw0le bros

i was still going to the gym the last third of the year but felt like so meh. had such a bad year with work stress. this caused me to eat a lot more starches and i gained 5 lbs. time to get back to the gym, i guesssssss

also a couple weeks ago a trainer was working with some lady near me and later he came up to me and said my front squats are beautiful. i have been working on them, not much weight but that's ok. i was like oh thanks i hate them. then he said well why do you do them, and i said because i hate them and he high fived me.

the thing I hate the most about front squats is that the bar presses my windpipe and I find myself getting these painful head rushes/exertion headaches after doing a certain amount.

Due to a really bad bug, I haven’t been to the the gym since early December. I’m looking forward to getting back, but not looking forward to the muscle soreness.

starting to feel a little burnt out on pure strength lifting (endless cycle of back squats, deadlifts, bench and OHP). Also not liking the belly fat I continue to have. Any thoughts on a program to change things up a bit while still keeping some heavy lifting in there?

I've been feeling that way, too. To top it off, I'm pretty sure that I've been lifting with a hernia for a while, and it's gotten bad enough lately where I can't really do heavy squats anymore without aggravating it.

I'm working out a program that involves doing heavy (up to 90% of 1RM) upper body 2x/week, legs/back for higher reps at maybe 60% of max 1x/week, and a few days of straight up running. For assistance I'd be doing a lot of bodyweight stuff that I've been pretty allergic to since I started going to the gym years ago: Push-ups, pull-ups, burpees, jump rope, whatever. It seems like a lot of the other older (more fit than me) guys at the gym do a lot of that stuff and very little heavy low rep strength style.

I always rep for rowing. If your gym has a well maintained concept2 rower, you can watch some videos online for form ( I cringe when I see people rowing all wacky on the machine). And it's nice that people put in their time/distance for age groups online so you can motivate yourself.

also It's the only piece of exercise equipment I have ever bought because I don't ever get tired of rowing, whereas biking, running, elliptical get soooo boring for me.

I use the rowing machine. It’s the only machine I like.

I am trying to convince my spouse that if we get a ps4 or switch I will row 5k for every 3 hours of play.

The rower is the only machine I'd ever consider owning.

run 3-4 miles of this regularly u will lose fat:

https://bendtrails.org/wp-content/uploads/Climbing-the-Slickrock-Trail-in-Moab.jpg

We actually own a rower -- Costco had an amazing deal on them a few years ago (the ones they offer now look better but pricier). I find rowing boring though. But maybe it would be good for me because that kind of movement is exactly where my mobility is a little stiff.

When I go to hotel gyms I sometimes just do a total body thing with various dumbbell exercises and I usually feel good after from the change-up.

Oh, I have mine set up in front of the tv so if I want to finish a show I sometimes end up doing a large distance without really noticing. I really like the concept2s but I am kind of picky about the smoothness. They had some at the last gym I was visiting for a month and they were so poorly maintained that it was annoying to row. Footstraps came loose every 3 minutes, rail was always dirty and lumpy, chain needed to be greased and cleaned. I also like paddling on water anyway so it makes sense for me.

Squatted 275 x 4. Boom.

Focusing on bracing hard in my core and finding the center of my foot has helped a lot. Also arching my foot.

i'm kicking into a (ugh i hate saying this) cutting phase as part of an 8 week fight camp plan i made myself over the holidays -- hopefully in the service of making me a worthier speedier sparring partner by the first day of spring. i feel a little insane today, day 1, doing fasting til lunch. the tingly hunger pangs make me feel hyperactive.

yikes

good luck, slugger

dieting is such a head trip. good luck. always wanted to try boxing. maybe 2019 is the year. my gym has bags, i guess u just punch them???????

in other news my pull-ups were good today