@LucH

6’2”, ~220 lbs, Male

Lift generally 3 times a week, sometimes more
Doing PPL but planning to introduce an Arnold split or something more focused. I’ll also do stairmaster for around 30 min each session and then sauna.

Digestion is pretty good overall, around 3 bowel movements a day on average. Have not measured my glucose levels before. Something I will say is that I might not be getting enough sleep. I tend to go to bed around 11:30 pm and wake up at 6:45 AM.

What I mentioned is generally what I eat- I don’t tend to stray too much from that. Lunch like I said changes from day to day, but could be the grey area where I can make some significant change

Looking for the best way to cut. I have read about the "honey diet" for fat loss but not sure I'll be able to commit to it long term.

Lately my day to day diet has consisted of the following:

Morning:

0% fat yogurt with blueberries, blackberries and honey
Coffee with sugar and skim milk
I'll have some grapes / watermelon / more berries later in the morning.

Lunch:

I work in an office and don't always bring lunch, when i eat out i try to eat low PUFA. Usually a mix of protein, vegetables and a little starch. Typical bowl slop food.

Dinner:

I try to fit in a carrot salad with coconut oil / ACV in the evening before dinner. Then I will usually cook ground beef and potatoes, either baked with butter on top, or I will fry them in coconut oil. Sometimes I do white rice.

If I am still really hungry I will have some ice cream (no gums) before bed or a glass of skim milk.

I take thiamax, b complex, Vit D & E, and magnesium glycinate before bed. I also take aspirin occasionally.

Any advice would be greatly appreciated.

Has anyone had trouble with this? My yawns will sometimes get right to the crux of being "released" so to speak, and then will die back down. I will almost have to try and force it out by breathing or expanding my chest. It's almost like I cant inhale deep enough to break through to the other side of the yawn.

I don't think it's necessarily impeding anything in my life, but I am just curious why this is happening.

Any advice would be greatly appreciated.

@Serotoninskeptic i think this was it, because the day i posted this, i went home and made a carrot salad. the next day i felt noticeably better in terms of energy and mood. i also like to eat white rice which i heard Georgi mention on a podcast causes endotoxin growth.

have been a brooding, negative mess recently. does anyone have any recommendations for reducing mood swings / anger issues through bioenergetics?

i usually feel more clear headed, positive and energetic when i incorporate the carrot salad, and i have fallen off of that wagon in the past couple of weeks.

any potential causes or things to look out for to avoid this issue? it sometimes negatively affects my personal relationships. thank you

having intense muscle soreness in my outer forearm area which makes barbell curls extremely painful, particularly when i put the weight down. should i rest for some time before resuming curls? is there a magnesium lotion you would recommend to improve muscle soreness? i drink glycine powder dissolved in water before bed on occasion, and while it generally relaxes my muscles it doesn't necessarily target the problem areas.

thanks everyone. going to try all the exercises mentioned

i've had decent gains since starting to go to the gym for the past few months (doing PPL) but not a ton of noticeable definition has happened yet, mostly just mass.

in particular i want my delts to be more defined. i'll list my work out regimen below and would love any recommendations for better definition. i'm mostly doing 3 sets of 10 on all workouts.

PUSH
-incline dumb bell
-decline bench
-lateral raises
-arnold dumbell presses (standing)
-cable pull downs

PULL
-barbell curl
-hammer curl dumbell
-seated lat pulldown
-seated bicep pull row
-bent over barbell row
-dumbell single hand row
-seated cable pull

LEGS
-leg press
-barbell squats
-deadlift
-leg raise

I also do stair master and jump rope for cardio. mostly trying to be toned, not huge. thanks

Her period cramps are terrible, had to leave work early today after vomiting. She can't have dairy and Progest-e makes her very suspicious. Any other recommendations?

@Andrewㅤ I'm 30 currently and really want to avoid the fate that I see most men have of continually getting fatter and more slovenly looking. Diet consists of coffee with milk and sugar, fruit, fresh squeezed OJ, eggs, white rice and red meat. Liver is not consistently in my diet. Supplementing aspirin, thiamine, B complex, vit E D & K.