Professor Karman
Member
Make sure you are off social media/internet well before you go to bed. Reading a bit before bed helps too.
MESO-Rx
Anabolic Steroids
Slicin' and Dicin' into the summer
- Thread starter Wunderpus
- Start date
System7
Member
In the same boat. I definitely notice being exhausted makes it worse for me. Brain goes into overdrive. Vicious cycle.
Getting into the quiet zone 2 hrs before turning out the lights and hitting the sack should help. Keeping the lights down as well is conducive to sleep as well.
Today I thought it would be fun to log all of my food, supplements, training etc. In this log.
I always start my day with 1 green shake (more or less kale, chard, 1 apple, frozen organic berries, a bit of diet V8 and some carrot). As I have said a few times recently, I am OBSESSED with the chemical sulforaphane. I don't think any of the supplement companies actually sell quality versions of it (from what I've heard and red on testing). If you guys don't know anything about sulforaphane I would HIGHLY recommend looking into it's benefits. You need to eat raw foods such as kale or broccoli sprouts to actually reap all the benefits here, cooking it largely destroys the chemical. With that I had 4 whole eggs and 2 pieces of ezekiel toast. Soon, I may increase this to 5 or 6 eggs, but this seems to work out well for my currently. I love eggs, from a BB'ing standpoint. Honestly, I think you could live off of eggs if you were on a budget.... Thinking about incorporating more egg meals throughout the day, as my body seems to digest them easier than any other protein source.
About 30 minutes after taking that all in, I take my supplements down with a kombucha. I like to take my multi (I was told over the years the pressed tabs are too hard to digest, like Animal Pak, so to always buy gel tabs of vitamins.... Who knows?). I do like to take my minerals here, and I will always take a bit of calcium and D3 before bed (I think D3 is SOOOO wildly under utilized). I do 6 grams of fish oils, as well. The Emergen-C is a habit I developed about 8 months ago when @Big_paul suggested 1 gram a day.... I've been doing it since, buddy! Kombucha has been in my diet every morning for the last 7 weeks now... I would drink it here and there, but I am becoming obsessed with probiotics.... The effects they seem to have on my digestion and cognitive function are almost undeniable (still retarded, just marginally less retarded).
Of course there is a gallon of water, which generally I will consume before the gym comes. After that, I keep hydration going but I am not as precise about it. Figure 1 gallon plus whatever I drink during and after the gym, plus with dinner is enough hydration.
I always start my day with 1 green shake (more or less kale, chard, 1 apple, frozen organic berries, a bit of diet V8 and some carrot). As I have said a few times recently, I am OBSESSED with the chemical sulforaphane. I don't think any of the supplement companies actually sell quality versions of it (from what I've heard and red on testing). If you guys don't know anything about sulforaphane I would HIGHLY recommend looking into it's benefits. You need to eat raw foods such as kale or broccoli sprouts to actually reap all the benefits here, cooking it largely destroys the chemical. With that I had 4 whole eggs and 2 pieces of ezekiel toast. Soon, I may increase this to 5 or 6 eggs, but this seems to work out well for my currently. I love eggs, from a BB'ing standpoint. Honestly, I think you could live off of eggs if you were on a budget.... Thinking about incorporating more egg meals throughout the day, as my body seems to digest them easier than any other protein source.
About 30 minutes after taking that all in, I take my supplements down with a kombucha. I like to take my multi (I was told over the years the pressed tabs are too hard to digest, like Animal Pak, so to always buy gel tabs of vitamins.... Who knows?). I do like to take my minerals here, and I will always take a bit of calcium and D3 before bed (I think D3 is SOOOO wildly under utilized). I do 6 grams of fish oils, as well. The Emergen-C is a habit I developed about 8 months ago when @Big_paul suggested 1 gram a day.... I've been doing it since, buddy! Kombucha has been in my diet every morning for the last 7 weeks now... I would drink it here and there, but I am becoming obsessed with probiotics.... The effects they seem to have on my digestion and cognitive function are almost undeniable (still retarded, just marginally less retarded).
Of course there is a gallon of water, which generally I will consume before the gym comes. After that, I keep hydration going but I am not as precise about it. Figure 1 gallon plus whatever I drink during and after the gym, plus with dinner is enough hydration.
Emergen C is wonderful post workout
I use it when work has me on constant 14 hour turns and still need to get my workouts in
If i dont use it i get sick. Probably from the intense exertion and lack of sleep.
It absolutely works
I use it when work has me on constant 14 hour turns and still need to get my workouts in
If i dont use it i get sick. Probably from the intense exertion and lack of sleep.
It absolutely works
Not to get all froo froo on you @Wunderpus but have you tried any forms of meditation?
if you need any guidance here, let me know. fairly well versed in it.
Also, what is your caffeine consumption like? how much of any at all?
someone earlier brought up a good point I've read in numerous studies. Turn your TV and phone off at least an hour before bed. some low volume "lighter" music has been shown to help with sleep.
i feel your pain, the first 6-9 months i got sober i slept maybe 3-4 hours a night. my case is obviously different, nut i know what you're going through. look into some meditation man and start practicing it. it truly does help. I am almost 100% certain i have apnea. sometimes i wake myself up in the middle of the night because i stop breathing. i know it is hindering my progress some for sure. i am going to a local university for a study next month about it. so definitely continue to look into that also.
if you need any guidance here, let me know. fairly well versed in it.
Also, what is your caffeine consumption like? how much of any at all?
someone earlier brought up a good point I've read in numerous studies. Turn your TV and phone off at least an hour before bed. some low volume "lighter" music has been shown to help with sleep.
i feel your pain, the first 6-9 months i got sober i slept maybe 3-4 hours a night. my case is obviously different, nut i know what you're going through. look into some meditation man and start practicing it. it truly does help. I am almost 100% certain i have apnea. sometimes i wake myself up in the middle of the night because i stop breathing. i know it is hindering my progress some for sure. i am going to a local university for a study next month about it. so definitely continue to look into that also.
Meditation is something I've looked into, as well as sensory deprivation tanks and kundalini yoga. I just haven't had the time or REAL desire to get into them.
Caffeine has been low lately, maybe 200mg's in the AM and no pre workout anymore. I just don't get anything from the shitty ones nowadays, so I go without.
I listen to podcasts while in bed, it helps some. Music is too distracting for some reason, and I have a fear of not being able to hear something in my house (so loud-ish music is OUT).
This lunesta seems good. I'm hoping it puts me on a regular sleep cycle and I can discontinue it ASAP.
Yes taper off the lunesta is the way to go, when you are ready. Hopefully your sleep issues can get squashed soon enough as it is affecting your quality of life.
Subbed!!
Just popping in here, I am happy with the separation that is developing between my upper pecs and delts, even though this photo is kinda shitty... I would highly recommend users document themselves with their own personal photos to go back and look on.
As far as the "cut" is going, things are moving great. It's fucking weird though, I am still gaining weight! I'm up about 10lbs, but significantly leaner... So, I guess that's okay! Right now carbs are still in the diet, mostly pre intra and post workout, as well as my ezekiel bread in the AM.
I feel, and look, healthier than I have in years, seriously. All of these supplements and focusing on incorporating more of the RIGHT veggies and herbs into my diet has done wonders. I used to be the biggest skeptic of micro nutrients, however folks like Evan Centopani motivated me to give them a try. I couldn't imagine going back to not drinking kombucha, my kale shakes or taking my supplements. It's truly, truly, remarkable.
As far as the "cut" is going, things are moving great. It's fucking weird though, I am still gaining weight! I'm up about 10lbs, but significantly leaner... So, I guess that's okay! Right now carbs are still in the diet, mostly pre intra and post workout, as well as my ezekiel bread in the AM.
I feel, and look, healthier than I have in years, seriously. All of these supplements and focusing on incorporating more of the RIGHT veggies and herbs into my diet has done wonders. I used to be the biggest skeptic of micro nutrients, however folks like Evan Centopani motivated me to give them a try. I couldn't imagine going back to not drinking kombucha, my kale shakes or taking my supplements. It's truly, truly, remarkable.
Nice that you note positive changes and so you are on the right track. You have to be doing something right.
It really does feel great! I really undervalued vitamins and supps forever....
Vitamins are just as important as ensuring you getting enough of them in your diet.
I take the MultiVite gummies ED myself. Good stuff.
CherryChillin
Banned
I really like magnesium threonate for sleep. If you can take 6 capsules you'll fall asleep
Today was a grocery run, the only things not pictured are the 7 gallons of water, 2 bottles of diet cranberry juice, the brown rice and 1 of the egg whites container (I had 1 extra, I go through 2 a week).
This allows me to eat around 2.5lbs of meat a day, give or take.
These containers look great, $10 for all these and they are microwave safe!
This allows me to eat around 2.5lbs of meat a day, give or take.
These containers look great, $10 for all these and they are microwave safe!
That must been one fat grocery bill right there WP ^^
Good deal though.
Good deal though.
CherryChillin
Banned
Egg whites in isolation block biotin absorption. Be weary
$300, or just under. That's about normal for a week at the WP household.
$1200 a month for food? Holy cow I have to say. At least you get your cals in though
D-max
Member
Not hard at all to get to, especially when you throw in a wife and a few teenage kids. Kids alone can eat as much a 300 lb powerlifter and never gain a lb somehow.$1200 a month for food? Holy cow I have to say. At least you get your cals in though
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