You have an IT band issue???? Try rolling that out, then stretching it and follow up with ice and an anti-inflammatory. If you still have no relief, try some active release therapy.

Con_Alma;1728347 wrote:You have an IT band issue???? Try rolling that out, then stretching it and follow up with ice and an anti-inflammatory. If you still have no relief, try some active relief therapy.

Dont think so. This started sorta in the upper groin area and has migrated out to the hip. Generally, for me, when the pain starts to move it is a good thing as it is working itself out of the body but I need this to go away...and go away now. It is in a place where I can ice it now though so that is what is up tonite. Been lucky with my other ailments I just iced it, worked through and they went away.

LOl yeah, it's not your IT band then.

Don't know what it could be. Good luck this weekend.

BR1986FB;1728340 wrote:That actually sounds good. How long and at what temp?

Recipe called for 30 minutes at 350 but I pulled mine a little early and they are still a little overdone. They lost most the yellow coloring and are slightly brown. I also threw in extra egg whites that the recipe didn't call for to increase the protein content. Here are several variations, and I based mine off recipe 12.

http://paleogrubs.com/egg-muffin-recipes

ernest_t_bass;1728346 wrote:You need to be in top form for grocery shopping for the wife? Never heard of blu emu... true blue waffle.

That blu emu has been on alot of commercials lately. Think it started back a number of years ago when Johnny Bench was hawking the stuff.

Zoltan;1728355 wrote:Recipe called for 30 minutes at 350 but I pulled mine a little early and they are still a little overdone. They lost most the yellow coloring and are slightly brown. I also threw in extra egg whites that the recipe didn't call for to increase the protein content. Here are several variations, and I based mine off recipe 12.

http://paleogrubs.com/egg-muffin-recipes

Gracias !

Ohh hell yes. Getting a new muffin pan asap!

I definitely don't try to over complicate it. I try to hit two exercises for Tris and Bis for 5 straight days, usually a warm-up or 2 for higher reps, a heavy set of 6-8 and then 2 sets to failure. The structure isn't as important as the frequency, even if that means overall the same volume you would typically get. Hitting them enough to get a decent lasting pump for the day, but no soreness until maybe day 4 or 5...which is fine with the 2 days off afterward. Like this week, I've done...

I try to hit a preacher, straight bar, hammer, cable, machine and chin-up variety for biceps and a dumbbell, skullcrusher, rope, straight bar and dip variety for triceps. Try to not focus on the same tendon and joint angles too much to avoid excess inflammation or soreness.

This, gentlemen, is called "swineapple" and it looks like a utopia of pork and pineapple goodness....

https://scontent.xx.fbcdn.net/hphotos-xtf1/v/t1.0-9/11011275_768299923291231_5583742928875673890_n.jpg?oh=e2b3a4cd3652ffe1fe60ae7fc919f603&oe=56033039

Hollowed out pineapple stuffed with boneless country style ribs rubbed with homemade seasoning and wrapped in thick cut bacon and sprinkled with a light creole seasoning.
Smoked at 240 average for 5 hours.

5/2 fat loss eating plan.....

https://www.t-nation.com/diet-fat-loss/5-2-fat-loss-diet-for-lifters

BR1986FB;1729276 wrote:5/2 fat loss eating plan.....

https://www.t-nation.com/diet-fat-loss/5-2-fat-loss-diet-for-lifters

Been doing that as a 4/3 and it works great, The 'fasting' cycles soon come pretty easy and after awhile you almost seem like you have to force yourself to eat up to a caloric intake.

20-minutes of slow, fasted, weighted/incline cardio every day does it for me. Literally throw that in 5-6 days a week and it's very noticeable. This is of course, barring that you haven't been doing steady state or massive amounts of cardio for a long time. Someone who just lifts and doesn't pay a ton of attention to intensity or time, it works great. Once it goes stale, can always go to HIIT.

Azubuike24;1729285 wrote:20-minutes of slow, fasted, weighted/incline cardio every day does it for me. Literally throw that in 5-6 days a week and it's very noticeable. This is of course, barring that you haven't been doing steady state or massive amounts of cardio for a long time. Someone who just lifts and doesn't pay a ton of attention to intensity or time, it works great. Once it goes stale, can always go to HIIT.

Would waking up in the morning and doing a 20 minute incline treadmill walk count?

Combine that with an after work lifting routine?

That's exactly what I do.

Wake up, maybe drink half a cup of black coffee and do the cardio while watching TV. I keep it as unscientific as possible, aiming for maybe a 200 kcal measure on the treadmill even though those numbers are never right. I usually never exceed 4 MPH for spurts and sometimes just go between 2-3 MPH on max incline. Something like a 2.5 MPH on 12-15 incline with a 20 lb weighted vest is a perfect compromise. I've never felt that it affects me energy-wise to be able to lift later in the day barring that I get enough sleep and food leading up.

When it comes to fitness I hate traveling for work.

I worked my butt off (12+ hours all 4 days) with my hands/on my feet in a hot environment. I worked out after all that 3 of the 4 days (ran a total of 10 miles with my normal sprint or walk), and STILL put on 5 lbs over the week.

When eating out is your only option, doing it for 3 meals a day sucks, no matter how good you try to eat.

I was down 32 total pounds at one point from this time last year. Now it is more like 25.

Back to work today and tomorrow (ran 7.5 miles today and lifted afterwards).

For you macro counters, do you guys count the macros from your green veggies (spinach, lettuce, kale, etc...)?

What is your ratio for sprint to walk/recovery? I find myself sprint 40-50 yards then walk 100-150 yards.

like_that;1729420 wrote:For you macro counters, do you guys count the macros from your green veggies (spinach, lettuce, kale, etc...)?

I count them all...

Azubuike24;1729488 wrote:I count them all...

It seems half and half. Some say to not bother counting them, some say they count them.

Sonofanump;1729487 wrote:What is your ratio for sprint to walk/recovery? I find myself sprint 40-50 yards then walk 100-150 yards.

What's your total distance? How long/far do you run? I'd like to get in some track/sprint workouts this summer. Lift M/W, run Tu/Th, Basketball Fri.

ernest_t_bass;1729490 wrote:What's your total distance? How long/far do you run? I'd like to get in some track/sprint workouts this summer. Lift M/W, run Tu/Th, Basketball Fri.

It ends up being 8-12 sprints in 3-4 laps around the track. I usually do this on HIIT days where I separate the activities by a few hours (sprints at noon, HIIT @4PM).

Sonofanump;1729491 wrote:It ends up being 8-12 sprints in 3-4 laps around the track. I usually do this on HIIT days where I separate the activities by a few hours (sprints at noon, HIIT @4PM).

Not a bad idea. I've thought about also adding some T25 on my "off" days.

ernest_t_bass;1729492 wrote:Not a bad idea. I've thought about also adding some T25 on my "off" days.

Are you working out 7 days a week? It seems like it. I know you're getting on this health kick (good for you), but you're gonna wear yourself up if you don't give your body time to rest, especially at your age.

like_that;1729494 wrote:Are you working out 7 days a week? It seems like it. I know you're getting on this health kick (good for you), but you're gonna wear yourself up if you don't give your body time to rest, especially at your age.

No. MTuWThF. Example below:

ernest_t_bass;1728215 wrote:Last week it was:

M: Chest/back
Tu: Full body cardio
W: Bi/Tri/Shoulder
Th: Full Body cardio
F: Basketball

Mixxing it up this week.

M: Bi/Chest
Tu: FBC
W: Tri/Shoulder/Back
Th: FBC
F: Basketball

Basically, for the entire month of May it is:

M - Lift
Tu - Cardio
W - Lift
Th - Cardio
F - Basketball
St/Su - Rest, and get my "sweats" doing yard work.

like_that;1729494 wrote:Are you working out 7 days a week? It seems like it. I know you're getting on this health kick (good for you), but you're gonna wear yourself up if you don't give your body time to rest, especially at your age.

At my age, I add a 30 minute yoga once a week.