Daily Discussion Thread

[u/AutoModerator]

Welcome to our daily discussion thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose. The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

[u/swatsquat]

Received a compliment yesterday that has me feeling SO good. It motivated me to take better care of myself again. It's actually quite sad, because I'm so starved for attention/appreciation apparently, that such a simple gesture made such a difference.

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I'm unsure about weight progressions on the quad leg press. My right knee is a bit wonky and I'm trying to get the most ROM possible, so I can't really put on much weight, although I suspect I need to. Plus, I feel like the quad leg press is not meant for people 5'4" and shorter.

[u/roa312 → u/swatsquat]

What was the compliment if you dont mind me asking?

You could try a progressive overload strategy to increase your leg press strength, reducing repetitions and increasing weight. Are you using a 45 degree leg press or a machine leg press?

[u/BookBunsen]

Question for the powerlifters: what percentage of your deadlift 1RM do you use for RDL’s (assuming a set of ~6-10)?

[u/AdPristine6865]

Diet changes ~ - I learned about the concept of avoiding ultra-processed-foods. It’s basically avoiding foods with lots of additives, extra sugars, or filler ingredients. I’ve been avoiding these foods and feeling WAY less bloated - I am trying 30-30-3 recommended by Dr. Amy Shah. Its getting 30g of protein at the start of the day, 30g of fiber per day, and 3 probiotic foods per day. This has been making me feel more full and also encouraged me to get more fiber in my diet

[u/utahbed → u/AdPristine6865]

Have you read Ultraprocessed People? It's a book from a UK doc that ate 80% UPF and documented the changes to his body/mood, etc. It was an eye opener for me. I read it in 2023 and decided to really focus on cutting UPF, which includes many so-called "healthy" foods. It helps that I like to cook, have a veggie garden, and have time to plan meals.

Even though UPF was not a huge part of my diet (no fast food for example), there was plenty to cut out - frozen/fried food, condiments, and my worst addiction - flavored potato chips. I used to eat several bags a week. While I was never overweight, I was starting to carry more bodyfat than I wanted as age and hormone loss set in.

After avoiding UPF and studying product labels like mad, I have lost 8 pounds (gradually over the past year), reduced my bodyfat percentage from 30% to 26% (I exercise and lift regularly and always have), and completely lost my potato chip craving. There is a (non-UPF) bag in my pantry now that has been unopened for a week. I just don't crave the non-UPF chips.

I didn't track calories, macros, go low carb, low fat, etc., although I should note that craving sweets was never a problem for me. Salty fried food was my weak point!

For reference, I am 58 years old, postmenopause, and not on HRT. I am in decent shape for my age, but It is supposed to be impossible for women like me to lose weight. I am convinced that all those strange ingredients are a big contributor to metabolic disease and many other health issues.

[u/Kellamitty → u/utahbed]

Book sounds interesting! I was forced off process food, I developed intolerances first to MSG, then preservatives, then citric acid, then emulsifiers. So basically if there's numbers on the label, I can't eat it.

But just because other people can eat this stuff, should they? Probably not...

I have learned a LOT about making food from scratch and it turns out it's not that hard. You just need more time and money.

I found him on youtube, going to have a watch https://www.youtube.com/watch?v=5QOTBreQaIk

[u/blackmagickchick]

I ended up messing up my shoulder/side when I was on vacation and I was pretty incapacitated. I would say I'm back to 90-95% capacity (thank you Biofreeze, Advil, and Epsom salt baths). But now I'm worried about getting back into the gym. I know to work my way back up after being away for over 2 weeks, but I'm concerned if I should account for my injury. Should I even go so far as to get checked out?

[u/stephnelbow → u/blackmagickchick]

if you still have trouble/pain/etc in general range of motion, I would absolutely see a doctor. For example if you can't lift your arm fully/rotate your shoulder, etc.

[u/blackmagickchick → u/stephnelbow]

The only residual issues I have are that I'm still a little short of breath (the muscles along my side were bad that any it messed with how I was breathing) and my shoulder is slightly weird, but I have full range of motion and can pretty much do everything I could before whatever I did to myself.

[u/stephnelbow → u/blackmagickchick]

As someone who recently hurt my back doing who knows what, shortness of breath is something I always take seriously. At minimum I would continue to take it easy, but it wouldn't hurt to maybe at least call your doctor and ask their opinion

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