scruffy

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  1. 4. Protein powder. Keep trying until you find one you like. It's 100% worth it. Rice cooker. Wok. Vegetables. Chicken breasts. Lean stir fry and similar dishes should get you pretty far. Avoid pork, it's super fatty. On that note, avoid peanut butter (even the "reduced" stuff), sour cream, and cheese as well. Some will tell you fat is ok and to instead avoid carbs. Maybe, but you still don't need 16g of fat in a single bite. (Looking at you, Skippy)
  2. Being tired from work is real. I'm dealing with that currently. Surprisingly though, when I was working on my feet 9+ hours a day and commuting, exercise actually helped. I realized it was a mile home from the transit station, so for a month I ran it. I had to traverse it anyway. I just swapped into gym clothes when I left work. For such a small change, it did wonders for stress relief and health. It doesn't have to be. Eat a little leaner, and move a little more. That's really it. Doing some exercise consistently is a million times better than being overwhelmed and doing none. I have great news. Legs are amazing. I can't speak for everyone, but mine build up fast when I try. Quadriceps are huge muscles! Yeah, that wobble does not sound great. Definitely pay attention to your form and posture, and listen to your joints. Thankfully, losing some weight and generally improving overall health should help with this, as well as strengthening your legs. You get to attack with this with a two edged sword. Less weight Great self awareness. With the above in mind, I urge you to really consider if muscle gain is more important to you right now than weight loss. Lower weight would give those legs an easier time. Frankly, it's easier to stabilize and carry a lighter person. That wobble sounds concerning. I don't know the severity. You may want to drop a good 10lbs or more before focusing as much on muscle. You be the judge. Is there any way I can help? I'm no expert, and no Olympian, but I enjoy the topic, and I'd be happy to share what I've learned and what's worked for me. You need a basic fitness strategy, and from there, a plan. Here are some options, with simplified ideas: Bulk Focus: Muscle gain Main moves: Weight lifting. Resistance training. Squats + bench press + back and shoulders. Potentially work towards highest weight lifted Diet*: More protein. Lean protein. Healthy otherwise. Highest total calories Note: Bulk smart. Do not add more fat. (You will also burn plenty of fat if you do it right, as with any of these.) Balanced (Recomposition, or 'Recomp') Focus: Balanced. Simultaneous muscle gain and weight loss. Main moves: Lifting + Cardio (balanced, it's in the name). Diet*: Overall healthy. Medium total calories Note: Safe choice. Mentally easiest for some, and most approachable workouts. Can be slower. I've done it. It was rewarding, but took time. Cut Focus: Fat loss Main moves: Cardio. Running, swimming, cycling. Potentially lower weight lifted, for more repetitions. Potentially more self-supported movements like pushups, sit-ups, and chair raises. Diet*: Lowest total calories Note: You're going for calorie burn per hour, and/or duration. Keep moving. I don't think I've ever purely done this. * Some will advise low carb, some will say keto. I can't quite say. I know I've read and played with the MyFitnessPal macro calculators, and generally more protein is good. That's all a bit simplified. If you've ever heard "bulk then cut", I know it sounds like frat boy nonsense, but my experience says it holds some truth. You're going to do a mix, not matter what, but having a target helps. Which appeals to you?
  3. Hi Don't Touch I can relate (Substitute #3 with other habits). It can be fixed. I've done it, and you can too! I don't know your habits, specific goals, or current health or fitness level. I'm not a physician or certified trainer, etc. Seeing a doctor and/or nutritionist might be worth your while. 0. Define your goals. "Get healthy" is a great start, but what does that mean to you? Most people do better with measurable, attainable goals. Be specific. Examples: Run the City Summer 5K. Walk x miles for charity y. Lift your little brother 5 times with each arm at full extension. Be personal. "Look dam fine in my suit/dress for that wedding next spring" is a totally valid goal, just hard to benchmark. If you choose this, also choose something with numbers, like above. 1. Make it easy with a schedule, rather than ad-hoc every time. Get accountability people to make you go. - Personal trainer, and pre-paid, pre-scheduled sessions works very well for some people. (I should probably try this.) - Get a work out buddy, or two. I went 4+ times a week when I went regularly with two friends. We could spot, rotate, advise form, and teach other different things. Made it fun too - Keep to a regular schedule, involving a muscle group/activity rotation. 2. Get qualified advice, and practice. Start simple. - Personal trainer - Workout buddies - There are some good (and some not as good) videos out there as well. Use multiple sources, like with any research. I'll try to find some links in the next few days. iirc reddit r/fitness is pretty good - Form is paramount. Mind your back. Listen to your joints. - Start at lower weight, probably at more repetitions. You want to build up form and "muscle memory". I've heard good arguments for building up little "stabilizer muscles" as well. - Honestly, multiple types of cardio + squats + chest press (optionally + 1ish additional full body thing, like swimming) can get you very, very far. Some people lose 50+lbs just hitting the bike and doing a little basic weights. Tailor to your goals and interest. 3. Stop? Chew gum, or find a social activity or something? Use a weaker.. mix? will add thoughts on 4 later
  4. scruffy#1106 @Abarb you may be interested in this, this evening.
  5. I haven't played in a long time, but this sounds great. I might join a little late, but I'm in.
  6. @Penarddun

    Training Raids

     

    Does the Saturday Raid event include training raids?

     

    Would it ever be possibly to join the Thursday evening group later than the start time?

    I'm Pacific time and work. I can't reliably make 8:30 EST (5:30 for me).

     

    If none of the above, could there be interest in a run, or other instanced group PvE content on Sunday? preferably daytime

    (not to conflict with Kitty Blu, ofc)

     

     

    1. Penarddun

      Penarddun

      Yes, Saturday Raids do include training. Saturdays will tailor the encounters to the skill and experience level of the players who sign up. So if a new player joins, the fights will be explained, etc. :)

       

      For Thursdays, we could put you as backup. Then if someone has to leave early, you could fill. But I would focus on Saturday, as Thursday wouldn't be guaranteed.