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Health & Nutrition Thread 2023 LFG!!

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I had to go out of town for work and went a bit over a week without doing my workout, but got back into it a week ago.

Both before I left and after I got back I decided to stick to just over 50 minutes and am focusing on increasing my accuracy and intensity.

Tonight I hit 750 calories burned for the first time and twice had over 90% accuracy for the first time.

Now that I've been doing this VR workout app for a while I think it's the best one I've tried at working out many different muscles, including a good amount of leg exercise.
 
My knees and feet are just interminably fucked. Like yea I play a lot of sports and I'm not a light guy but there are guys 15 years older than me and 50 lbs heavier that don't get and stay hurt like I do.

I do not understand.

My ankles roll easily, my heel pain gets pretty fucking rough pretty fast. Went to a podiatrist and was told my calves are really tight.

She gave me like one stretch to do.

I have tried all shoes - from no support and super flexy(feels great but the day after is rough on the heel) to essenya boot (cleat) high top shoe with a lot of support (tries today and by the end of g2 I couldn't walk).

What the hell can I do here?

And does anyone know anything about improving agility? When not hurt(rare) I have a much better than average top end speed but I don't turn etc as quickly as I want to.
 
David. said:
My knees and feet are just interminably fucked. Like yea I play a lot of sports and I'm not a light guy but there are guys 15 years older than me and 50 lbs heavier that don't get and stay hurt like I do.

I do not understand.

My ankles roll easily, my heel pain gets pretty fucking rough pretty fast. Went to a podiatrist and was told my calves are really tight.

She gave me like one stretch to do.

I have tried all shoes - from no support and super flexy(feels great but the day after is rough on the heel) to essenya boot (cleat) high top shoe with a lot of support (tries today and by the end of g2 I couldn't walk).

What the hell can I do here?

And does anyone know anything about improving agility? When not hurt(rare) I have a much better than average top end speed but I don't turn etc as quickly as I want to.
Click to expand...

First off, I wish I could see how you walk in shoes and whatnot... The best support end up being in hiking shoes normally. Do you have a wide foot? Are your feet flat or do you have an arch? The shape of your feet and how you put down pressure matter. It sounds like you may be really heavy on your heel so adding maybe a bit of heal support may help...

Next, it sounds like you need to stretch and train your calves more... I would really focus on adding a few more lower leg stretches to the routine...

Next do you know how to swim? The exercises you need to do are actually in the water... You don't have to be swimming laps but there is deep water exercises (Aka where you cannot the ground) that can strengthen the joints and you can actually get some sprint speed by using resistance of the water in the shallow end. Doing some sprint drills in the water can help without putting as much strain on your body...
 
Cut out beer (and have overall cut way back on alcohol) and am already down 7 lbs in four weeks. I still need to manage my time better to be able to get some exercise in every day (or at least be better about it), but it’s tough right now as a new dad, working full time, and going to school full time as well.
 
The Oi said:
My New Year’s resolution was to gain 70 pounds up muscle through heavy weight training and semen retention.

Up 65.

Have not started the weight lifting yet.
Click to expand...
Congrats!
 
David. said:
My knees and feet are just interminably fucked. Like yea I play a lot of sports and I'm not a light guy but there are guys 15 years older than me and 50 lbs heavier that don't get and stay hurt like I do.

I do not understand.

My ankles roll easily, my heel pain gets pretty fucking rough pretty fast. Went to a podiatrist and was told my calves are really tight.

She gave me like one stretch to do.

I have tried all shoes - from no support and super flexy(feels great but the day after is rough on the heel) to essenya boot (cleat) high top shoe with a lot of support (tries today and by the end of g2 I couldn't walk).

What the hell can I do here?

And does anyone know anything about improving agility? When not hurt(rare) I have a much better than average top end speed but I don't turn etc as quickly as I want to.
Click to expand...

This might be completely worthless to you because as you know there are a ton of factors involved, and I assume your podiatrist would have checked this and discussed with you, but my life changed when I discovered I had high arches and subsequently bought Hoka One One recovery slides and then Bondi 7 walking/running shoes.

My knees and feet were fucked after my daughter was born and I would regularly accumulate a couple miles before sunrise, walking barefoot in the house. Bought the recovery slides, liked them so much I bought the shoes. Now I can't run without them.

Also bought a wooden arch roller because I have tight arches and that helped.

Also have years of wear and tear from sports, mostly soccer (hard ground, shoes are super minimalistic, lots of quick direction changes etc)

RE agility...maybe ladder drills with explosive movements? Used to do that back in HS
 
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David. said:
My knees and feet are just interminably fucked. Like yea I play a lot of sports and I'm not a light guy but there are guys 15 years older than me and 50 lbs heavier that don't get and stay hurt like I do.

I do not understand.

My ankles roll easily, my heel pain gets pretty fucking rough pretty fast. Went to a podiatrist and was told my calves are really tight.

She gave me like one stretch to do.

I have tried all shoes - from no support and super flexy(feels great but the day after is rough on the heel) to essenya boot (cleat) high top shoe with a lot of support (tries today and by the end of g2 I couldn't walk).

What the hell can I do here?

And does anyone know anything about improving agility? When not hurt(rare) I have a much better than average top end speed but I don't turn etc as quickly as I want to.
Click to expand...

I would recommend incorporating a lot of strengthening your stabilizing muscles. I get the sense you do a lot of bodybuilding, i.e. iso work and not much mobility, stretching and functional work. People go to extremes and say functional is superior to iso or vice versa. Personally, i pull from all forms of training and believe all forms have some benefits/drawbacks.

The body tends to work in unison, so focusing on your knees and ankles might be counter-productive. Think the entire lower kinetic chain — core, glutes, hips, knees and ankles. There is a synergy there and when one is off, it usually trickles down to the others.

To make it easier and to see exercises in motion — checkout “Knees Over Toes” guy on Youtube. His stuff runs the gauntlet of applications and is pretty doable anywhere.

I also HIGHLY recommend doing yoga. Great way to train your entire body for age defying flexibility, mobility and strengthened stabilizing muscles.

With respect to agility, think “a loose muscle, is a fast muscle”. If we are too heavy on iso work (bodybuilding) it is easy to end up tight and lacking mobility.
 
David. said:
My knees and feet are just interminably fucked. Like yea I play a lot of sports and I'm not a light guy but there are guys 15 years older than me and 50 lbs heavier that don't get and stay hurt like I do.

I do not understand.

My ankles roll easily, my heel pain gets pretty fucking rough pretty fast. Went to a podiatrist and was told my calves are really tight.

She gave me like one stretch to do.

I have tried all shoes - from no support and super flexy(feels great but the day after is rough on the heel) to essenya boot (cleat) high top shoe with a lot of support (tries today and by the end of g2 I couldn't walk).

What the hell can I do here?

And does anyone know anything about improving agility? When not hurt(rare) I have a much better than average top end speed but I don't turn etc as quickly as I want to.
Click to expand...

WellYouNeednt said:
I would recommend incorporating a lot of strengthening your stabilizing muscles. I get the sense you do a lot of bodybuilding, i.e. iso work and not much mobility, stretching and functional work. People go to extremes and say functional is superior to iso or vice versa. Personally, i pull from all forms of training and believe all forms have some benefits/drawbacks.

The body tends to work in unison, so focusing on your knees and ankles might be counter-productive. Think the entire lower kinetic chain — core, glutes, hips, knees and ankles. There is a synergy there and when one is off, it usually trickles down to the others.

To make it easier and to see exercises in motion — checkout “Knees Over Toes” guy on Youtube. His stuff runs the gauntlet of applications and is pretty doable anywhere.

I also HIGHLY recommend doing yoga. Great way to train your entire body for age defying flexibility, mobility and strengthened stabilizing muscles.

With respect to agility, think “a loose muscle, is a fast muscle”. If we are too heavy on iso work (bodybuilding) it is easy to end up tight and lacking mobility.
Click to expand...
Agreed.

My jumper's knee (patellar tendon/patella tracking) gets super annoying unless I'm staying loose with stretching or yoga.

It also coincides with tight hips (psoas, especially) and muscle tightness all the way up and down the chain - hamstrings, quads, calves.

It also does wonders for my mood. Stretching endorphins are real.
 
JayP146 said:
Agreed.

My jumper's knee (patellar tendon/patella tracking) gets super annoying unless I'm staying loose with stretching or yoga.

It also coincides with tight hips (psoas, especially) and muscle tightness all the way up and down the chain - hamstrings, quads, calves.

It also does wonders for my mood. Stretching endorphins are real.
Click to expand...

I've got Ehlers-Danlos so I get the feeling... My patellar tendons don't really work anymore.
 
The Oi said:
My New Year’s resolution was to gain 70 pounds up muscle through heavy weight training and semen retention.

Up 65.

Have not started the weight lifting yet.
Click to expand...

You know retnetion is not suposed to be done through consumption right?
 
Semi related:

do not go to a chiro but I use content from them that shows stretches you can do using towels for all parts of your spine and back.


Should see an immediate improvement and sensation of being looser/lighter all over the body that is impressive. It’s all from phone and computer usage and will keep getting worse due to screen usage but can be compensated for.

 
David. said:
My knees and feet are just interminably fucked. Like yea I play a lot of sports and I'm not a light guy but there are guys 15 years older than me and 50 lbs heavier that don't get and stay hurt like I do.

I do not understand.

My ankles roll easily, my heel pain gets pretty fucking rough pretty fast. Went to a podiatrist and was told my calves are really tight.

She gave me like one stretch to do.

I have tried all shoes - from no support and super flexy(feels great but the day after is rough on the heel) to essenya boot (cleat) high top shoe with a lot of support (tries today and by the end of g2 I couldn't walk).

What the hell can I do here?

And does anyone know anything about improving agility? When not hurt(rare) I have a much better than average top end speed but I don't turn etc as quickly as I want to.
Click to expand...

I've had frequent knee pain in the past but i do squats every day, since I've started that, no more pain. I even do some on my tip toes to strengthen my ankles and calves.
 
New custom insoles (100 fuckig dollars) and new shoes yesterday. Don't know that new shoes will actually do anything, may return.

Super low arches, I can show the analysis they did on everything if anybody thinks they can help.

Volumental

my.volumental.com my.volumental.com

I noticed a lot of fucking pain when walking on their treadmill, I hit my heels hard. I run on my toes so I don't actually think the running is the issue.

Gonna eventually try to change running form.

Sprint Training Explained

docs.google.com docs.google.com

This doc looks helpful per stretches and warm ups.



In the meantime, wanna drop like ten lbs and then bulk up that 10

Screenshot_20230130-111059.png
 
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