EPTThis guy unloads with both barrels....
his #1 sponsor is an online grocery store entitled "Thrive Market" and it sells a lot of stuff sweetened with Erythritol.
TeamLiquid Health and Fitness Initiative For 2023 - Page 227
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JimmyJRaynor
Canada16642 Posts
This guy unloads with both barrels.... his #1 sponsor is an online grocery store entitled "Thrive Market" and it sells a lot of stuff sweetened with Erythritol. | ||
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Salazarz
Korea (South)2591 Posts
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JimmyJRaynor
Canada16642 Posts
however, in this case some of his criticisms of this erythritol study are spot on. It is like the blind debating the blind on how good a picasso painting is... Here is a better look at this erythritol study. | ||
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lestye
United States4149 Posts
My cardio has gone to shit so I'm running/walking 3 miles a day and going to the rock climbing gym every other day. I got a fancy apple watch to hold me accountable. I'll probably supplement weight lifting somewhere in between. | ||
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JimmyJRaynor
Canada16642 Posts
TL;DR : GPs are out of it when it comes to APOB.... a cardiologist, however, will be all over it. Get your APOB level checked. If you must get to a cardiologist to make that happen... do it. | ||
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decafchicken
United States20006 Posts
On March 23 2023 03:21 lestye wrote: I'm getting into shape this year. I kicked ass in 2019 and lost 40 pounds but with COVID I stopped being so active. My cardio has gone to shit so I'm running/walking 3 miles a day and going to the rock climbing gym every other day. I got a fancy apple watch to hold me accountable. I'll probably supplement weight lifting somewhere in between. Get after it! Add a bit of structure to your cardio to keep the progress going, i.e. Monday - easy run 2 miles + walk 1 mile, Wednesday 3x fast run half mile + 3x walk half mile, Satuday easy long jog 3-4 miles; rest of days walk 3 miles. Then the following week either pick up the pace a little or go longer for your running days. (this is probably a terrible plan, lots of better ones online with a quick google) | ||
zatic
Zurich15324 Posts
I did a 2 day "torment weekend" with 3 workouts per day over Easter. The week after resumed with my heavy lifting schedule, and also had 2 kick boxing classes on top, and a ski tour. After that week I was just broken. My back and shoulders were in so much pain and especially the shoulders completely locked up. Like it felt they were cast in concrete. Skipped one workout, but dragged myself to the gym the next day. Could not even do 2 reps of anything, barely 1. Gave myself a full week to recover and all good again. Finally pressed a clean 60kg OHP 5x5 @75kg BW, which I haven't done in years. | ||
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lestye
United States4149 Posts
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Flicky
England2657 Posts
On April 20 2023 03:51 lestye wrote: One thing that holds me back, is I feel like I takes FOREVER to heal. Like research I read that people wait a day before exercising the muscle again but I swear it takes me 3-4 days. If you just mean general DOMS, it changes a lot for different people depending on a lot of factors, particularly how much you train. The usual number is 24-72 hours after training but it can easily last a week. When I started exercising and training, I'd get it for two days from waking up the day after a workout. Now I barely get DOMS at all unless I go absurdly heavy or hit muscles I really don't work. Don't worry about it too much, if you're climbing, just do what you would've done and you'll work through it. It's a little discomfort at first, but you can still easily climb with DOMS. Main thing there is the forearms work so hard that you'll probably get some soreness there but it'll pass. Many people (myself included) start to enjoy DOMS. It acts as sign that you did something and that you're capable haha. | ||
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JimmyJRaynor
Canada16642 Posts
On April 20 2023 03:51 lestye wrote: One thing that holds me back, is I feel like I takes FOREVER to heal. Like research I read that people wait a day before exercising the muscle again but I swear it takes me 3-4 days. i suggest seeing a sports medicine physiotherapist and/or your family MD and tell them your issues and your goals. they will probably recommend a stretching program. If that doesn't alleviate the issues you might have to go deeper and check your diet and nutrition. When i first started deep ATG squats my legs were like rubber and in pain for 36 hours. after cleaning up my nutrition, going on a stretching program, and walking for 30 minutes post workout my legs are ready to roll and i have zero issues. i squat 2X my body weight for 5X5. i deadlift 2.25X by body weight. So I'm lifting pretty heavy. i can play basketball totally unhindered an hour after my lower body workout. This was no where near possible until i had a really solid pre-workout and post-workout plan along with spot-on nutrition. | ||
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Salazarz
Korea (South)2591 Posts
I go back and forth between cycling and climbing as my 'main' exercise; there's absolutely no way I can consistently improve in both at the same time despite them seemingly hitting very different systems and parts of the body. | ||
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decafchicken
United States20006 Posts
On April 26 2023 14:25 Salazarz wrote: Most people who climb somewhat seriously only climb ~3 days a week and do pretty much no other intense exercise; only something like yoga or light cardio with maybe a handful of easy (think up to 6 sets total of ~60-70% of 1rep max) lifts thrown in. Climbing, especially bouldering, is very high impact and hits a lot of easy to injure bits like your finger tendons and your rotator cuffs etc. Plus you're using pretty much every muscle group in your body at least to some extent, so it's just very demanding in terms of recovery. I go back and forth between cycling and climbing as my 'main' exercise; there's absolutely no way I can consistently improve in both at the same time despite them seemingly hitting very different systems and parts of the body. Meanwhile in decafchicken land...my week looks like: Rugby: 2 trainings + 1 game Cycling: 3-4 rides of 20-30 miles Weightlifting: 2-3 sessions Run: 1-2x 30-60min runs Yoga/Mobility: As often as I can to not fall apart Yes, my body hates me. | ||
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decafchicken
United States20006 Posts
On April 19 2023 16:15 zatic wrote: I might have for the first time experienced over training. I did a 2 day "torment weekend" with 3 workouts per day over Easter. The week after resumed with my heavy lifting schedule, and also had 2 kick boxing classes on top, and a ski tour. After that week I was just broken. My back and shoulders were in so much pain and especially the shoulders completely locked up. Like it felt they were cast in concrete. Skipped one workout, but dragged myself to the gym the next day. Could not even do 2 reps of anything, barely 1. Gave myself a full week to recover and all good again. Finally pressed a clean 60kg OHP 5x5 @75kg BW, which I haven't done in years. Overtraining is usually much more fatigue and low performance not everything completely fucked and broken lol that's not good bro | ||
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Amui
Canada10567 Posts
On April 26 2023 14:25 Salazarz wrote: Most people who climb somewhat seriously only climb ~3 days a week and do pretty much no other intense exercise; only something like yoga or light cardio with maybe a handful of easy (think up to 6 sets total of ~60-70% of 1rep max) lifts thrown in. Climbing, especially bouldering, is very high impact and hits a lot of easy to injure bits like your finger tendons and your rotator cuffs etc. Plus you're using pretty much every muscle group in your body at least to some extent, so it's just very demanding in terms of recovery. I go back and forth between cycling and climbing as my 'main' exercise; there's absolutely no way I can consistently improve in both at the same time despite them seemingly hitting very different systems and parts of the body. Climbing is a funny one. Both bouldering and route climbing will regularly push even recreational climbers into high 90% effort level several times a session(technique can reduce the force required to do a move, but then most people just do harder climbs). The tendons and pulleys in fingers definitely need years to build up though. You can get injured super easily without working up to it. It builds the pulling muscles very well, but not so good at the pushing ones for most climbs. Need to work those elsewhere unfortunately. | ||
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FiWiFaKi
Canada9858 Posts
I have a cruise for cancer at the end of July, and there's a few of us that are extremely competitive and will do anything to win haha. It is a 100km per day for 2 days. I've been training for 3 weeks now, prior to this, haven't sat on a bike in almost 5 years. I've been doing quite high intensity 2x 28km bike rides from and to work one day per week, and Sunday I've been doing 40-60km longer and more hilly rides. Years back I used cycle a lot, but nothing structured, just tried to cycle faster to get faster. I'm 28 male, 5'9.5" 191lbs @ 16-17% bf (I weight train), and currently average 25-26km/h on a typical route that has 50-100m elevation gain every 10km. I think I need to get to 29-30km/h to get have a decent chance at "winning" the cancer charity ride. I use a aluminium frame Shimano 105 groupset road bike (18-19lbs), wear a cycling bib, clipless pedals. I'm trying to lose fat, although I don't want to lose much muscle, so I'm targeting a 1lb per week weightloss. 180lb bw weight is what I'm currently targeting for the race, but realistically I may only be able to get down to 185 or a little bit below than in time. Quite heavy for a competitive cyclist, but fortunately for me it's a pretty flat course. I guess I'm wondering if there's anything structured I should be doing besides just cycling my 100km~ per week at pretty high intensity. I am currently also weightlifting 4 days/week for 50mins~, and playing squash 2 days/week for 75 minutes. I was thinking that maybe once I'm 5 weeks in, to up my ride to work and back to 2x per week, which will add 55km to my weekly kilometers. Although I know that more isn't always better. And besides working on my fitness, any other strategies to be improve my speed? | ||
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zatic
Zurich15324 Posts
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FiWiFaKi
Canada9858 Posts
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lestye
United States4149 Posts
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Amui
Canada10567 Posts
https://www.bicyclerollingresistance.com/ One upgrade I'd make is just a carbon seat post if you don't have one for an aluminum frame. I found it made a big difference in vibration damping. Your butt will thank you later. I would say just ride more, and make sure you have enough nutrition for the ride. You probably would want to have done 2x80km as well as 1x100km beforehand as well. | ||
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Salazarz
Korea (South)2591 Posts
On May 08 2023 14:15 FiWiFaKi wrote: Anyone willing to train me in cycling or point me in the right direction? I have a cruise for cancer at the end of July, and there's a few of us that are extremely competitive and will do anything to win haha. It is a 100km per day for 2 days. I've been training for 3 weeks now, prior to this, haven't sat on a bike in almost 5 years. I've been doing quite high intensity 2x 28km bike rides from and to work one day per week, and Sunday I've been doing 40-60km longer and more hilly rides. Years back I used cycle a lot, but nothing structured, just tried to cycle faster to get faster. I'm 28 male, 5'9.5" 191lbs @ 16-17% bf (I weight train), and currently average 25-26km/h on a typical route that has 50-100m elevation gain every 10km. I think I need to get to 29-30km/h to get have a decent chance at "winning" the cancer charity ride. I use a aluminium frame Shimano 105 groupset road bike (18-19lbs), wear a cycling bib, clipless pedals. I'm trying to lose fat, although I don't want to lose much muscle, so I'm targeting a 1lb per week weightloss. 180lb bw weight is what I'm currently targeting for the race, but realistically I may only be able to get down to 185 or a little bit below than in time. Quite heavy for a competitive cyclist, but fortunately for me it's a pretty flat course. I guess I'm wondering if there's anything structured I should be doing besides just cycling my 100km~ per week at pretty high intensity. I am currently also weightlifting 4 days/week for 50mins~, and playing squash 2 days/week for 75 minutes. I was thinking that maybe once I'm 5 weeks in, to up my ride to work and back to 2x per week, which will add 55km to my weekly kilometers. Although I know that more isn't always better. And besides working on my fitness, any other strategies to be improve my speed? 100km per week is very little, simply adding more mileage even at very low intensity would benefit you tremendously. As it stands, I'd do intervals on your shorter rides: start with something like 4x5 min or 6x3 min intervals with zone 2 riding in between and gradually increase either the number or the time spent at high intensity. Then on the weekend, just do your longer ride entirely in zone 2. It's important to mix lower intensity riding in to improve your metabolic efficiency and build up the energy systems that you will definitely need during your 100km rides. Also, you definitely need to do at least a couple of 100km rides before the event, it'll help you figure out the pace you can maintain and how much water and food you need to bring to avoid bonking. | ||
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