Eiji

HIT = BS

Robert, Thanks so much. You have a wealth of knowledge. Thanks for sharing some of it. Question - I cannot process beans and legumes (incredible bloating and continuous flatulence) with the exception of soy beans and other soy products. I am also good with peanuts and most tree nuts. I also have a pea allergy. My main sources of protein are soy, oats and rice. Is a high soy intake healthy? I'm half Japanese so that may explain why I process soy without any gastrointestinal issues.

I'm sorry. NM I have no idea how to help. How does being in ketosis help her?

I would drop protein level to 80-100g and bump up the carbs. One of the best things I did for my diet was to cut out the protein supplementation. Seriously get what you need from whole foods. Your body and wallet will thank you.

You might also try increasing fat and carb intake. Low fats and too much protein kill the adrenal balance

Hell yeah brother! Kickin tail on those squats. I love calisthenics but really wish I had a gymnastics background. I feel am very limited in my advancement in the trick moves like planches and muscle ups do to that. Other than that, the basic movements of body weight training are awesome for muscle development and coordination.

Why?

9/30/15 My birthday present arrived today. I ordered a like new Waring MX1200XTX. It is an incredible blender. I made a ready to eat sweet potato soup in about 10 min. Training: Jump rope 2 min on 30 sec off x 6 Pull-ups 15,13,11,9,7,5,5,9 Suitcase DL 135 x 5,5,5,5,5,5,5,5 each side Suitcase carry with firefighting gloves on 135x30'x3 each side I did one set of pull-ups then one set suitcase DL for each arm with 30-45 sec rests Wow. A great session. Next time I'll wear the gloves for the whole workout. Wearing them makes it harder to hold things.

Thanks Kathy! Trail running really is incredible. The gains in cv fitness come quick. I'm already feeling that extra spring in my step even with sore calves.

Vegetarian bodybuilding, vegan bodybuilding, paleo bodybuilding, traditional bodybuilding...all the same but you just eat different foods to get the building blocks you need. Workouts are the same. Results are similar and dependent on genetics, drugs, training, nutrition.

9/29/15 Trail run 3 miles with 900' elevation. 34:32 nearly 3 min better than last time. I think I was mistaken about my best time on this trail. I'm thinking it was 29 min. because I shouldn't be approaching my best time the 2nd time out and it didn't feel very fast at all.

Happy birthday! Chris

About your sleep issues... I find that ZMA really helps. Especially when I haven't been intentional about getting enough zinc and mangesium from pumpkin seeds and nuts. Obviously it's better to get the zinc and mag from nuts and seeds and B6 from greens but...

9/28 6:00 1/2 cup of soaked oats in orange juice 7:30 training Fartlek run 1min of 6min pace/ 2min of 8min pace for 3 miles 20 oz water 17 oz coconut water 4 rounds of 10 pull-ups 15 ring dips 10 ring rows 15 ring push-ups

For sure. I'm not trying to detract from what you're doing. Keep it up!

Holy crap I can't read a word you wrote due to the bright green font but good luck.

Oh yeah. Sorry bout that Yeah it is considerably less do to the mechanics of leverage.

9/25/15 Sleep was horrible last night. Maybe 2.5 hrs total. Training 11:00-12:00 Trail run - 3 miles with 900' elevation changes. 37:25 not bad considering the minimal running I have done at this point. My best on this trail was 33:15 when I was running it regularly and about 8lbs lighter. It was very hot out too about 90. I had 2 17oz cans of coconut water right after and 24 oz water when I got home. My pee was pretty dark so apparently I wasn't hydrated properly either. I'll be more careful about that from here on out.

You are single arm pressing 100lbs?!?! I officially hate you then. AKA jealousy

Hey Kathy, I noticed you were doing upright rows. I have read that they can be an issue for some people. Google upright row bad for your shoulders, and you'll see. Also Google the Starr protocol for injury recovery. You may want to reintroduce the overhead movements very light for sets of 25. If you have the rom it could be worth it for joint circulation. Blood flow promotes the healing process.

Yeah. I'm not a doctor. But you can definitely heal and feel good again. Did you get a blood work up done? Are you doing whole foods? Plenty of greens? Getting your b vitamins? B12? You should try to get at least 8 solid hrs of sleep. I know that when your adrenals are out of whack that is hard but try to anyway. Try and bring up fat content to 20-30% with avocado, nuts and seeds. Also bring up protein to around 20% too. Try that for a while and see how you feel. No heavy/intense workouts until you feel super.

I would suggest a beginner full body routine utilizing compound movements 3x per week starting light. Off days work on flexibility, mobility, restoration. That can actually be done daily too. Pick one lower body for 3 sets: BB back squat BW squats Front squats Deadlift Pick one vertical pull for 3 sets: Pull-ups Chin-ups Lat pull down (supinated, pronated, or neutral grip) Pick one vertical push for 3 sets: Overhead press Dumbbell press Pick one horizontal pull for 3 sets: BB bent row DB row Seated cable row Pick one horizontal push for 3 sets: Push-ups Bench press* DB bench press* *not until you can do push-ups for 3x20 Each workout pick a different movement from each category with the exception of * Keep a journal to track progress Don't get greedy with gains. Quick progress is forced and will stall. Utilized full ROM safely

Dang dude you've been gone for 2 yrs!

Adrenal fatigue. 80/10/10 might not be the best for you. And I don't think 75/15/10 isn't different enough for your body to notice. Check out Mike Mahler. He's a vegan beast that advocates more fat in the diet to support hard training and hormone optimalization.

Sorry no. I haven't had any shoulder tendinitis but I've had elbow and wrist tendinitis that cleared up about 6 weeks after going plant based. So maybe stop eating meat and dairy??? Jk I did have some shoulder issues during my last fire academy. The workouts were very push heavy. My right shoulder started to hurt and it got to the point where I could barely do any overhead work. I started doing craploads of pull workouts at home to balance all the push-ups we were doing and the pain was gone in about 2 weeks.