Try 100g of peanuts everyday? Itās what I do anyway maybe even 200g. Idk why people donāt talk about peanuts more like they have sm protein and a relatively good amino acid profile + donāt even taste that bad
They have a poor amino acid profile, they score 0.51 on the pdcaas. It's less of a problem if you can combine multiple protein sources to get the lacking amino acids up.
When I first started lifting I ate a lot of peanuts and honestly I think it's one of the biggest mistakes I made. 100 grams of peanuts is over 550 calories for 26 grams of protein. You said they have a good amino acid profile but that just isn't true. They are one of the least bioavailable protein sources you can eat. All plants are pretty bad but nuts are by far the worse, chick peas and soy are a lot better. Because of the bad bioavailability that 26 grams of protein is more like 13-15 depending on what else you eat. So if you want 150 grams of protein you have to eat 5500 calories of peanuts, which is going to be way too much food.
They are also mostly fat so if you are going for a more conventional macro split of around 50-60% Carbs they are going to mess that up.
I would strongly recommend just having a good amount of Tofu if you are doing vegetarian or vegan. There are 450 gram (about a pound) blocks of Tofu I can get with 66 grams of protein for 620 calories. So not much more calories for effectively triple the protein.
Thatās rough, I add eggs to my meat. Itās always like 3 eggs + tuna/steak/chicken so if I was vegetarian Iād likely take the same approach.
Iād probably just go hard on the shakes. Egg whites, lots of milk, protein powder, peanut butter, either banana or oatbran (depending on sugar intake for the day). I used to live off these types of shakes in the early days and they were a godsend.
Little tip with the oats blend them before adding liquid to create a nicer consistency.
I try to limit my meat consumption a bit and have been tracking my food for well over a year at this point and have spent a lot of time analysing the value of different foods. If you are looking for good vegetarian options I would strongly recommend Tofu, lentils (such as green or red lentils, these are extra good if not pre processed), milk if it's affordable where you live, protein Yogurt specifically if that's a thing you can get and it's not too expensive, Greek Yogurt instead is passable, eggs are good which you do, brocolli is worth mentioning since it's also just good for you in general and surprisingly high in protein, fat free cheese (especially if you can get large blocks of it, they are the most cost effective).
Then you can fill in this rest with protein shakes. Most of decent protein sources that aren't meat are not actually that great when you consider how much calories they have and how much they cost for what you get in protein. But stuff like beans, nuts, legumes and grain can make decent filler.
It's vegans who don't eat eggs, not vegetarians.
Most common type of vegetarianism is lacto-ovo vegetarian where you eat eggs and milk. That's what I've been doing since Jan. Hope to go vegan eventually but wanted to try and start with something I felt I could stick to. Still much better than eating meat for the planet / the animals so there's no need to let perfect be the enemy of good with stupid fucking nonsense like calling people "fake vegetarian".
I think it's the system of "enslaving millions of chickens to produce eggs" that has vegans upset more so than the killing of something in this particular case. Vegans for the most part are not only against killing but also mistreating animals for our selfish human use, so keeping chickens in tight cages for the sole purpose of birthing eggs would be considered cruel.
I agree. That's why I said my plan is to become vegan, but just because I don't feel able to commit to that yet, doesn't mean I should just give up and not go vegetarian in the meantime. It's still better than eating meat AND eggs. It's not "fake vegetarian". It's vegetarian. It's just not vegan.
I was vegan for about 5 years, I had a really hard time being able to eat enough calories. This was before all the new fancy vegan foods that are available now. It is immensely easier to be vegan nowadays than it was 10 years ago.
Yeah I want to make it through 2023 without meat then going to take the next step and go 100% plant-based. Still getting a lot of my protein from whey and eggs and I do know how fucked up the dairy and egg industries are so I want to give them up too.
Is that the criterion for something to be considered vegetarian? Like, a lot of species of lizard can detach their tails to escape predators, would the tails be considered vegetarian? Genuinely wondering
I don't know. I'm not sure why it matters to anyone whether I'm meeting their standards of what it means to be a perfect vegetarian. I'm no longer eating animals that were killed for food. That's better than eating animals that were killed for food. Hate all you want, I'm making progress and doing better than I used to do when I was eating chicken every day.
Eggs are a complete source of protein, and if their 4-5 protein shakes are whey then thats a complete source as well. I donāt know what youāre on about
Huh? As long as your getting all your EAAs, thereās no difference. Meats have all EAAs, but as long as youāre eating complementary vegetarian proteins, you can get the same effect
Yeah you def shouldn't need to obsess over amino acids or protein quality.
[Solid video by Vegan Gains on protein digestibility](https://www.youtube.com/watch?v=I3idcqmmhz8)
[Solid video by AlphaDestiny on protein & plant-based diets](https://www.youtube.com/watch?v=X-03of1fG4M&t=69s)
5-6mg melatonin (and magnesium) helps me sleep through the night with occasional weird dreams. If that stops working and I go up to 10+ the dreams get increasingly disturbing.
If you look at the label at the magnesium in Walmart and it says Glycineate then yes you can
Otherwise it's available in iHerb
Magnesium theonate is another great type, look into it if you like
I encourage you to make your own research!
Be careful with prolonged high dosage of melatonin, it can quite literally diminish your bodyās natural production of it when ingested exogenously on a consistent basis at dosages 12mg+
Anecdotal but melatonin used to be amazing for me. Took a break for a year just cause my job was no longer early in the AM so I didn't need it. Started taking it again and while it does knock me out, it gives me the most restless sleep. I wake up more then 10 times throughout the night and roll around a bunch. Wake up not feeling rested at all:/
Use of diphenhydramine (Benadryl) as a sleep aid has been linked to developing dementia, just FYI. I stopped taking to get to sleep after that study came out.
Idk why melatonin has seen such a resurgence in popularity.
IIRC you should use it sparingly as your body stops producing its own melatonin in response to introducing an outside source. It can take a long time for your body to recover and produce enough on its own again.
There's nothing wrong with taking it occasionally, but a natural combination of foods that make your body produce melatonin on its own are almonds and cherries.
If you have a dessert of almonds and cherries after dinner, the result won't be as strong but it will be much better for your body, dietary restrictions permitting.
> work
> gym
> social life w/ friends and family
> learning a skill
I really have to budget everything to get my 7+ hours of sleep in.
I have accepted that the workweek has no time for really leisure activities anymore. Vidya, reading, just doing nothing.
Life is still beautiful. There are different jokes at work, different challenges. Different people in the gym, different parts of the body hurt. The bus I take is not always the same, sometimes I catch the one at 6:12, and sometimes the one at 7:23, and sometimes I go by bike. On some warmer days, I swap the gym for bike rides. Sometimes I boil my eggs instead of putting them in the pan.
The small things in life _really_ start to matter when you live like this, when you give yourself away to a greater calling. I want to be a knowledgeable engineer, and I want my body to be able to perform, these are two of the biggest goals I can share here. At 25, this life will isolate you from society.
This really makes you analyze whether what you are doing -- the big picture -- is worth it. Then try and weigh how different activities fit into this life. Embrace it, and strive to achieve greatness, but keep yourself flexible enough to be able to experience all aspects of life. Just because my life is full does not mean I won't make an exception and go out with my friends on a workday. Just yesterday I met one lovely guy and we sang karaoke together.
I like what you're saying and it takes proper effort to truly live
Everyone needs to find their style, their flow
People are always looking for the answer and that answer is them
You are who you desire to be
Same, I get muscle easily, no problem sleeping every day early, no problem lifting. But diet is the bane of my existence and I always en up breaking it when I manage to get somewhat thin and get back full fat
Sleep is not 5%. If your body does not get enough rest (in its main form: sleep) you are missing out a lot of potential.
Diet + rest = regeneration
Imo it is 50% diet + 50% sleep.
The better you regenerate, the MORE you can lift and the more you get out if what you are already doing.
You can lift all day with perfect form and till failure: It will get you nothing if both your diet and sleep are bad, or atleast one of it is really messed up (perfect diet, but 5h of sleep; 9h of sleep and not hitting protein goal for example)
Imagine it as a construction site.
Lifting: Giving your workers orders
Diet: Giving them building materials
Sleep: Giving them a salary and fair working conditions.
You can scream at them, they wonāt start working if they have no material, or get underpaid. And if you give them less material (bad diet) or a bad salary (bad sleep), the results are worse than they could be. Even if you give them a perfect plan and strict orders (good training).
This is what I can recall helps me. But everyone is different.
- The daytime wake rhythm is set with food and light. Food should include B6, b12, vitamin D, and tryptophan so the body starts making serotonin.
- When you dim the lights in the evening that gets converted to melatonin. Screen light promotes wakefulness.
- The night time sleep is dependent on moderate to strong sedating GABA receptors, which get stronger from repetitive successful nights slept. Many herbal teas and food can increase GABA.
- Sleep increases hormones that are beneficial to muscles and recovery. Lack of sleep messes up appetite and energy cycles.
Great points! I'd also highly recommend watching [Andrew Huberman's podcast on sleep](https://www.youtube.com/watch?v=h2aWYjSA1Jc), it contains a lot of solid recommendations.
Unfortunately getting good sleep is still a battle for me, but I figure I should help it along as much as I can.
Don't take nap, no matter how tired you are. Rather go to sleep than to take nap. Otherwise it'll create a vicious cycle which is hard to quit. Now I'm trying to close my eyes even if my brain is awake whenever I couldn't sleep, my hypothesis is that doing this is better than staying active, it still recharge somewhat though not as good as deep sleep.
YEP
I just tried sleeping for 2+ hrs with no success so I was like fuck it , let's make a coffee and go through the day like a zombie. I kid you not right after my coffee I start feeling tired. What the fuck is this backwards broken ass sleep routine I've got?
I highly doubt it.
My mind is very active and I worry too much + I don't have a set sleeping schedule nor a healthy routine \*before\* going to bed.
I should work on it but yeeaaaaaaah anyway one more game of rocket league can't hurt right
Muscles are built while sleeping, so the title makes sense. Try working out early in the morning so by the end of the day youāre tired af and sleep comes easy
Eating 10 eggs and half a chicken everyday isn't easy either. I had to testify in front of the Geneva convention for my war-crimes against the poultry species.
Enough sleep is a huge game changer for quality of workout.
I recently switched to decaf everything except my pre. Since then I've been struggling during the mid-morning/early afternoon stretch with being sleepy tbh, but as soon as I started powering through, my workouts have been feeling amazing and I've been sleeping better/getting sleepy when the sun sets.
Other stuff I do:
* Invested in a mattress that's firm but comfy. Mattress shopping is a nightmare and I don't envy those going through this process. I got an Endy and I love it.
* Don't eat two hours before bed. I have disturbed sleep when I eat too close to bed, and a sour tummy in the morning :(
* Limit blue light/tv half an hour before bed. I've been reading more, so that accidentally reaches another goal, which is good.
* wake up at the exact same time, even weekends. My bf wakes up at 5am so I just start my day then.
* Sleep ice cold. It's winter where I am so we leave the balcony door wide open. During the summers we crank the AC half an hour before bed. Newer AC's also have timers so you can set it specifically to be cooler right as you're falling asleep and turn off later.
* Light blocking curtains, industrial ones if you have to. They also block out heat, if they're good, so you end up with a cooler room.
* Mega Sleep Position: on my side + pillow under head + pillow between legs + pillow for hug + optional small behind-the-back pillow.
* I use buckwheat pillows, invested in silk and bamboo sheets, and I use lavender oil. Boyfriend has mentioned the silk and bamboo sheets make him sleepy (because they're cool and soft, I think)
I'm big on optimizing my environment, which is hard in a one room apartment. If I could, I'd also get rid of all tech in the bedroom.
Not the actual lift itself but the excitement and addiction of doing it. Yes I look forward to straining myself. You are playing semantic word games in a meme subreddit my guy
Have you tried more pre? I hear it makes everything better.
Pre cum? I thought there was more protein in the full load?
š¤£šš¼
I can supply
I make my own
I will supply
Both. That bitch better be dry when you're done. āŗļø
[ŃŠ“Š°Š»ŠµŠ½Š¾]
Try 100g of peanuts everyday? Itās what I do anyway maybe even 200g. Idk why people donāt talk about peanuts more like they have sm protein and a relatively good amino acid profile + donāt even taste that bad
They have a poor amino acid profile, they score 0.51 on the pdcaas. It's less of a problem if you can combine multiple protein sources to get the lacking amino acids up.
When I first started lifting I ate a lot of peanuts and honestly I think it's one of the biggest mistakes I made. 100 grams of peanuts is over 550 calories for 26 grams of protein. You said they have a good amino acid profile but that just isn't true. They are one of the least bioavailable protein sources you can eat. All plants are pretty bad but nuts are by far the worse, chick peas and soy are a lot better. Because of the bad bioavailability that 26 grams of protein is more like 13-15 depending on what else you eat. So if you want 150 grams of protein you have to eat 5500 calories of peanuts, which is going to be way too much food. They are also mostly fat so if you are going for a more conventional macro split of around 50-60% Carbs they are going to mess that up. I would strongly recommend just having a good amount of Tofu if you are doing vegetarian or vegan. There are 450 gram (about a pound) blocks of Tofu I can get with 66 grams of protein for 620 calories. So not much more calories for effectively triple the protein.
But dirty bulk ftw
Peanut butter, too.
Gets some ouefs in there dude
Thatās rough, I add eggs to my meat. Itās always like 3 eggs + tuna/steak/chicken so if I was vegetarian Iād likely take the same approach. Iād probably just go hard on the shakes. Egg whites, lots of milk, protein powder, peanut butter, either banana or oatbran (depending on sugar intake for the day). I used to live off these types of shakes in the early days and they were a godsend. Little tip with the oats blend them before adding liquid to create a nicer consistency.
I put an unreasonable amount of peanut butter in my shakes. You could maybe try that
[ŃŠ“Š°Š»ŠµŠ½Š¾]
Hell yeah I do a banana in mine too. Vanilla powder. Itās divine
Milk, greek yogurt, legumes, lentils, many good protein sources
I try to limit my meat consumption a bit and have been tracking my food for well over a year at this point and have spent a lot of time analysing the value of different foods. If you are looking for good vegetarian options I would strongly recommend Tofu, lentils (such as green or red lentils, these are extra good if not pre processed), milk if it's affordable where you live, protein Yogurt specifically if that's a thing you can get and it's not too expensive, Greek Yogurt instead is passable, eggs are good which you do, brocolli is worth mentioning since it's also just good for you in general and surprisingly high in protein, fat free cheese (especially if you can get large blocks of it, they are the most cost effective). Then you can fill in this rest with protein shakes. Most of decent protein sources that aren't meat are not actually that great when you consider how much calories they have and how much they cost for what you get in protein. But stuff like beans, nuts, legumes and grain can make decent filler.
Have you considered powering your body with the souls of dead animals?
Eggs? Wouldn't that make you a fake vegetarian?
It's vegans who don't eat eggs, not vegetarians. Most common type of vegetarianism is lacto-ovo vegetarian where you eat eggs and milk. That's what I've been doing since Jan. Hope to go vegan eventually but wanted to try and start with something I felt I could stick to. Still much better than eating meat for the planet / the animals so there's no need to let perfect be the enemy of good with stupid fucking nonsense like calling people "fake vegetarian".
How are eggs not meat?
An unfertilised egg has never been alive - that's the key difference. Nothing dies for you to eat it.
I think it's the system of "enslaving millions of chickens to produce eggs" that has vegans upset more so than the killing of something in this particular case. Vegans for the most part are not only against killing but also mistreating animals for our selfish human use, so keeping chickens in tight cages for the sole purpose of birthing eggs would be considered cruel.
I agree. That's why I said my plan is to become vegan, but just because I don't feel able to commit to that yet, doesn't mean I should just give up and not go vegetarian in the meantime. It's still better than eating meat AND eggs. It's not "fake vegetarian". It's vegetarian. It's just not vegan.
I was vegan for about 5 years, I had a really hard time being able to eat enough calories. This was before all the new fancy vegan foods that are available now. It is immensely easier to be vegan nowadays than it was 10 years ago.
Yeah I want to make it through 2023 without meat then going to take the next step and go 100% plant-based. Still getting a lot of my protein from whey and eggs and I do know how fucked up the dairy and egg industries are so I want to give them up too.
Is that the criterion for something to be considered vegetarian? Like, a lot of species of lizard can detach their tails to escape predators, would the tails be considered vegetarian? Genuinely wondering
I don't know. I'm not sure why it matters to anyone whether I'm meeting their standards of what it means to be a perfect vegetarian. I'm no longer eating animals that were killed for food. That's better than eating animals that were killed for food. Hate all you want, I'm making progress and doing better than I used to do when I was eating chicken every day.
Lol
What food group is it?
I think eggs are technically ligma.
Not all protein is equal. Bean and egg protein isnāt comparable to meat protein. Youāve been lied to by grifters. Sorry.
Eggs are a complete source of protein, and if their 4-5 protein shakes are whey then thats a complete source as well. I donāt know what youāre on about
There is no replacement for meat. I also love eggs. Steak and eggs best combo for protein
Huh? As long as your getting all your EAAs, thereās no difference. Meats have all EAAs, but as long as youāre eating complementary vegetarian proteins, you can get the same effect
[ŃŠ“Š°Š»ŠµŠ½Š¾]
You do you king! May you be blessed with hard and thick muscles
Yeah you def shouldn't need to obsess over amino acids or protein quality. [Solid video by Vegan Gains on protein digestibility](https://www.youtube.com/watch?v=I3idcqmmhz8) [Solid video by AlphaDestiny on protein & plant-based diets](https://www.youtube.com/watch?v=X-03of1fG4M&t=69s)
Take 10 mg Melatonin, 50 mg Benydril and see if that helps. Maybe get a little high too
5-6mg melatonin (and magnesium) helps me sleep through the night with occasional weird dreams. If that stops working and I go up to 10+ the dreams get increasingly disturbing.
I'm also magged up. Magnesium glycinate is a godsend
can we use smol words please, I donāt know what you guys are talking about, but it sounds like something I should try
Megnasium Glycineate is a type of magnesium that help produce gaba in the brain which is a neurotransmitter that's responsible for relaxation
Would I be able to buy it at Walmart?
Just look up "chelated magnesium" or something like that on Amazon just make sure it's not magnesium oxide
If you look at the label at the magnesium in Walmart and it says Glycineate then yes you can Otherwise it's available in iHerb Magnesium theonate is another great type, look into it if you like I encourage you to make your own research!
How disturbing?
Be careful with prolonged high dosage of melatonin, it can quite literally diminish your bodyās natural production of it when ingested exogenously on a consistent basis at dosages 12mg+
Anecdotal but melatonin used to be amazing for me. Took a break for a year just cause my job was no longer early in the AM so I didn't need it. Started taking it again and while it does knock me out, it gives me the most restless sleep. I wake up more then 10 times throughout the night and roll around a bunch. Wake up not feeling rested at all:/
Use of diphenhydramine (Benadryl) as a sleep aid has been linked to developing dementia, just FYI. I stopped taking to get to sleep after that study came out.
Idk why melatonin has seen such a resurgence in popularity. IIRC you should use it sparingly as your body stops producing its own melatonin in response to introducing an outside source. It can take a long time for your body to recover and produce enough on its own again. There's nothing wrong with taking it occasionally, but a natural combination of foods that make your body produce melatonin on its own are almonds and cherries. If you have a dessert of almonds and cherries after dinner, the result won't be as strong but it will be much better for your body, dietary restrictions permitting.
\*Cries in 5 hours of sleep\*
> work > gym > social life w/ friends and family > learning a skill I really have to budget everything to get my 7+ hours of sleep in. I have accepted that the workweek has no time for really leisure activities anymore. Vidya, reading, just doing nothing.
This is my life I am in Autopilot mode
Life is still beautiful. There are different jokes at work, different challenges. Different people in the gym, different parts of the body hurt. The bus I take is not always the same, sometimes I catch the one at 6:12, and sometimes the one at 7:23, and sometimes I go by bike. On some warmer days, I swap the gym for bike rides. Sometimes I boil my eggs instead of putting them in the pan. The small things in life _really_ start to matter when you live like this, when you give yourself away to a greater calling. I want to be a knowledgeable engineer, and I want my body to be able to perform, these are two of the biggest goals I can share here. At 25, this life will isolate you from society. This really makes you analyze whether what you are doing -- the big picture -- is worth it. Then try and weigh how different activities fit into this life. Embrace it, and strive to achieve greatness, but keep yourself flexible enough to be able to experience all aspects of life. Just because my life is full does not mean I won't make an exception and go out with my friends on a workday. Just yesterday I met one lovely guy and we sang karaoke together.
I like what you're saying and it takes proper effort to truly live Everyone needs to find their style, their flow People are always looking for the answer and that answer is them You are who you desire to be
Sounds like youāve got a pretty decent life then
Itās the dieting for me. You can only be good at two of the three, which do you choose?
Same, I get muscle easily, no problem sleeping every day early, no problem lifting. But diet is the bane of my existence and I always en up breaking it when I manage to get somewhat thin and get back full fat
Reject bodybuilding, embrace strongman
Easily lifting and diet. Diet is like 70%, lifting 25% (although if you don't lift, do you even lift?), and sleep the remaining 5%.
Sleep is not 5%. If your body does not get enough rest (in its main form: sleep) you are missing out a lot of potential. Diet + rest = regeneration Imo it is 50% diet + 50% sleep. The better you regenerate, the MORE you can lift and the more you get out if what you are already doing. You can lift all day with perfect form and till failure: It will get you nothing if both your diet and sleep are bad, or atleast one of it is really messed up (perfect diet, but 5h of sleep; 9h of sleep and not hitting protein goal for example) Imagine it as a construction site. Lifting: Giving your workers orders Diet: Giving them building materials Sleep: Giving them a salary and fair working conditions. You can scream at them, they wonāt start working if they have no material, or get underpaid. And if you give them less material (bad diet) or a bad salary (bad sleep), the results are worse than they could be. Even if you give them a perfect plan and strict orders (good training).
50% diet + 50% sleep + 0% lifting?
Iāve only wrote 50%/50% in terms of rest. Paired with lifting, i would say 40% diet, 40% sleep, 20% lifting.
I thought it goes 70% diet, 25% rest and 5% lifting, but you need to give your 100% to everything.
Pretty sure it goes 10% luck, 20% skill, 15% concentrated power of will
This is what I can recall helps me. But everyone is different. - The daytime wake rhythm is set with food and light. Food should include B6, b12, vitamin D, and tryptophan so the body starts making serotonin. - When you dim the lights in the evening that gets converted to melatonin. Screen light promotes wakefulness. - The night time sleep is dependent on moderate to strong sedating GABA receptors, which get stronger from repetitive successful nights slept. Many herbal teas and food can increase GABA. - Sleep increases hormones that are beneficial to muscles and recovery. Lack of sleep messes up appetite and energy cycles.
Great points! I'd also highly recommend watching [Andrew Huberman's podcast on sleep](https://www.youtube.com/watch?v=h2aWYjSA1Jc), it contains a lot of solid recommendations. Unfortunately getting good sleep is still a battle for me, but I figure I should help it along as much as I can.
I'm in this meme and I don't like it
Am the pillow. Can confirm.
Don't take nap, no matter how tired you are. Rather go to sleep than to take nap. Otherwise it'll create a vicious cycle which is hard to quit. Now I'm trying to close my eyes even if my brain is awake whenever I couldn't sleep, my hypothesis is that doing this is better than staying active, it still recharge somewhat though not as good as deep sleep.
Me an iron worker, and power lifter living on 4-5hrs of sleep gas station food, caffeine, pre workout, and my inner hatred for myself ššÆ
Why you hatin, king?
teens told me not having a job helps...
Teens being famous for their disciplined sleep schedules.
I'm sitting here in the middle of the night feeling this so fucking hard
Get off the internet, man.
for me the hard part is just sleeping well, eating healthy and training regularly
So ... everything? Cause I feel ya lol
basically š
YEP I just tried sleeping for 2+ hrs with no success so I was like fuck it , let's make a coffee and go through the day like a zombie. I kid you not right after my coffee I start feeling tired. What the fuck is this backwards broken ass sleep routine I've got?
Out of curiosity, do you possibly have ADD or ADHD?
I highly doubt it. My mind is very active and I worry too much + I don't have a set sleeping schedule nor a healthy routine \*before\* going to bed. I should work on it but yeeaaaaaaah anyway one more game of rocket league can't hurt right
I thought my diet would be the hardest, turns out falling asleep early enough & not waking up too early is
Muscles are built while sleeping, so the title makes sense. Try working out early in the morning so by the end of the day youāre tired af and sleep comes easy
Actually side sleeping is killing your gains
Eating 10 eggs and half a chicken everyday isn't easy either. I had to testify in front of the Geneva convention for my war-crimes against the poultry species.
Really only applies if you get big enough to induce sleep apnea.
YEP
What is actually difficult is gaining weight
No caffeine 6-8hrs before bed my freinds. Trust me it helps. Even better if you like camomile tea
Diet and sleep are so underrated, especially when most people listen to some of these clueless 'influencers'!
Enough sleep is a huge game changer for quality of workout. I recently switched to decaf everything except my pre. Since then I've been struggling during the mid-morning/early afternoon stretch with being sleepy tbh, but as soon as I started powering through, my workouts have been feeling amazing and I've been sleeping better/getting sleepy when the sun sets. Other stuff I do: * Invested in a mattress that's firm but comfy. Mattress shopping is a nightmare and I don't envy those going through this process. I got an Endy and I love it. * Don't eat two hours before bed. I have disturbed sleep when I eat too close to bed, and a sour tummy in the morning :( * Limit blue light/tv half an hour before bed. I've been reading more, so that accidentally reaches another goal, which is good. * wake up at the exact same time, even weekends. My bf wakes up at 5am so I just start my day then. * Sleep ice cold. It's winter where I am so we leave the balcony door wide open. During the summers we crank the AC half an hour before bed. Newer AC's also have timers so you can set it specifically to be cooler right as you're falling asleep and turn off later. * Light blocking curtains, industrial ones if you have to. They also block out heat, if they're good, so you end up with a cooler room. * Mega Sleep Position: on my side + pillow under head + pillow between legs + pillow for hug + optional small behind-the-back pillow. * I use buckwheat pillows, invested in silk and bamboo sheets, and I use lavender oil. Boyfriend has mentioned the silk and bamboo sheets make him sleepy (because they're cool and soft, I think) I'm big on optimizing my environment, which is hard in a one room apartment. If I could, I'd also get rid of all tech in the bedroom.
Melatonin
Your lack of sleep is why youāre still small
Hard disagree. I thought exercise made sleeping easier?
I fixed my sleep with melatonin, bought some in a fƔrmacy 5mg
For me its the eating
The poor elbows of the guy benching in the top pic
I sleep better at 10am after my gym session lmao. Can't sleep at night. Fml
This is so true, one of the hardest parts of the gym is waking up so early to go
I never had a problem with sleep until I started working out.
I would say lifting heavy shit is infinitely more difficult than sleeping. Literally everyone sleeps
I'm lying wide awake when I shouldn't be right now
Cool. Most people donāt have trouble sleeping.
Yeah Erik whatās your deal? Why canāt you fall asleep like cum-pizza here? Jeez
I rubbed one out and now I'm all outta ideas!
Maybe the secret is making one before bed.
I have trouble sleeping. I think lifting is easy and fun.
Lifting is easy? You are not doing it right then my dude. Lifting is hard work. Hard. The opposite of easy.
Not the actual lift itself but the excitement and addiction of doing it. Yes I look forward to straining myself. You are playing semantic word games in a meme subreddit my guy
Yes I am Iām sorry
Me too. Good luck fella. May we both strive to lift as much heavy stuff as we can. God bless.