Shaping the body; adjusting the mind

[Pat (pogo69)]

On 12/9/2021 at 6:10 AM, Kit_L said:

Can you link me to something about this? I noted that your son has been using a modified version of this, with more protein; I have not seen reference to a low protein ketogenic diet before. The teenage diets I was referring to had adequate protein, so perhaps were of the modified type.

Difficult to find everything I hoped in one place, but the following is a pretty good overview of potential side-effects of therapeutic (classical) ketogenic diet, and mentions the introduction of greater amounts of protein to ameliorate any growth issues:

https://www.epilepsy.com/article/2007/11/side-effects-ketogenic-diet-identification-and-treatment

I think what often gets lost in the noise around ketogenic dieting, particularly given that the definition is becoming evermore fuzzy with its increasing popularity, is that in its original (classical) form it is VERY strict.  Classical 4:1 ketogenic diet prescribes 4 times the amount of fat (in calories) as protein and carbohydrate combined - hence 4:1.  While protein is insulinogenic, and can affect ketone production, it does so nowhere near as much as carbohydrate, so it is generally quite possible to titrate protein to balance ketone production and obtain adequate levels of amino acids to support growth.

Just had a look at the Wiki article on the Ketogenic Diet, and it is pretty good.  It includes some of the history of its usage for intractable paediatric epilepsy going back to the 1920s (hard to believe that is now 100 years ago!):

https://en.wikipedia.org/wiki/Ketogenic_diet

On 12/9/2021 at 6:10 AM, Kit_L said:

And, to clarify, I recommended the CKD to more easily fit a social lifestyle, but agree completely re. TKDs; they are excellent, but require more planning and discipline that CKDs, in my experience.

Totally agree!  That is the main reason that I have never pursued anything like a TKD.  I would love to be able to do it.  But SO much mucking around, and life is already busy enough.

[Kit_L]

@Pat (pogo69): Thanks for that; I did not know about the original 4:1 ratio recommendation.

On 12/15/2021 at 12:33 PM, Pat (pogo69) said:

...intractable paediatric epilepsy going back to the 1920s (hard to believe that is now 100 years ago!):

For most of human history, as far as can be understood, hunter-gatherers lived on a ketogenic diet, so it's much older that we modern humans tend to think, I believe. Anyhow, thanks for that link.

[jaja]

Long time no see!

I figured I should take some time to write an update. I'm alive and well, training is solid, I'm still hiking whenever I find the time and I'm keeping up with my meditation practice. I also have some big news about my life in general.

At the beginning of summer I decided to apply for the admission test to the physiotherapy course at the local university. I have little time to study a vast material, while working, so my hopes weren't that high. However I partly succeed at it. I said “partly” because I got in for my second choice (nurse school). There's still a good probability to get into physiotherapy through second chance heat, so I'm crossing my fingers. If that won't turn out to be the case, I'll attend nurse school and change to physio next year, since most of the exams during the first year are the same between both courses.

I also got in a course to become a nature guide that was supposed to start the upcoming weekend. I decided to wait for the second round, beginning next spring, though. Working and studying for Uni is no joke, I don't want to risk a burnout; I need to test the water first.

@Kit_L, please come back to Europe: I intend to add a ST certificate into the picture and give form to some sort of personal project.

Training is currently hitting a roadblock: I strained my back while doing RDL (107,5kg). It's getting better, but too slowly. Tomorrow I'll have massage therapy done, to speed up the process. I have muscles flaring up all around my hips, I've never experienced anything like this. I'm 100% positive it's muscular in nature, though, so I'm not worried.

What else? Ah, right, practices! Currently I'm very much focused into changing some mechanic behaviors I've strengthened during my whole life. This requires a good deal of self-observation practice (kinda like the “noting” Buddhist practice, but more objective), some breath work to keep my mind from wandering too much and a tiny bit of Self Inquiry. I've also set up a gratitude practice and a habit of reframing the negative self-sabotaging talk that goes on inside my head. I've also tried to learn as much as possible about the Enneagram and I think I can confidently say I fixate at point 4.

That's all for now!

[jaja]

I'm currently focusing my strength training on singles, to test my max strength. The approach is different from what I was previously used to and so is the focus I have to maintain during the lift. So far I've had good results and I'm only now starting to hit some ceilings. There're still some gains to be made, though.

My current numbers:

• Back Squat: 155kg

• Deadlift: 150kg

• Standing Overhead Press: 55kg

• Floor Press: 72,5kg

• Ring chin-ups: BW+32,5kg

My current BW is around 65kg.

My mobility game is lagging behind, mainly because I have crazy schedules and I can't even sleep a decent number of hours. So having a proper ST session is short of impossible, although I can still cram at least a session a month (with a partner!). My body craves stretching, though, so sometimes I'm almost forced to make room for a solo HF stretch. This is a major area I intend to focus on in 2024, it's just too important for me, even more so after my recent discoveries about my pelvic floor.

One area I've managed to work on with consistency is ankle mobility. My right one has been suspiciously resistant to progress for too long, so I had it check by a chiro (not an actual chiro, titles are slightly different here in Italy). He made some assessments and mobilizations, said that the ankle is now free. I'm sceptical, but maybe something is moving in the right direction. Let's see.

I still meditate once a day and recently I've began to do a QiGong drill aimed at relaxing the core and uncoupling hips from waist. As I said, this needs to be an area of uttermost importance for me. The goal is relaxation/suppleness, the dream is getting rid of my APT.

I'm also trying to tap into my parasympathetic nervous system at will and make it my baseline. Of course yoga nidra should be helpful here, I'm just finding it hard to make space for the practice. What I'm actually doing is a breathing exercise that I keep going most of the time even during my daily life. Basically I try to breath in a relaxed and spontaneous way, focusing on make the out-breath longer than the in-breath. After the exhale I pause for a moment and then let the air flows into the lungs again for a new cycle. It took a while to get used to and sometimes I still struggle, but it is definitely doing something.

Another area of focus is self observation, in order not to fall into my dysfunctional patterns. Of course I fall into them most of the time…but not all of the time. And I'm usually aware anyway, so I cannot blame anyone else but me. As a side project related to self-inquiry I looked into the Enneagram, in general, and the enneatypes in particular. Apparently I do 4 with a 3 wing.

[Kit_L]

16 hours ago, jaja said:

Apparently I do 4 with a 3 wing.

May I suggest that you reframe this. It is MUCH more useful to say that 'the point 4 does me when I am tired or stressed'. You are not the point four; that is simply a habit that you can learn to ignore, and then choose to ignore when its early signs manifest. Everyone has one of these 'robots' or 'demons' that manifest under the conditions I describe. That is not you—just a temporary visitor. 

[jaja]

3 hours ago, Kit_L said:

You are not the point four; that is simply a habit that you can learn to ignore, and then choose to ignore when its early signs manifest. Everyone has one of these 'robots' or 'demons' that manifest under the conditions I describe. That is not you—just a temporary visitor. 

Yeah, I'm very aware of that, although there a tendency to identification of course. That's why I phrased it as “I do 4” instead of “I am 4”: it's a habit I do, not something I am. I like your take too: “point 4 does X to me” put even more distance between me and the pattern. It also makes me appear as passive, though, while I want to take full responsibility for my actions.

[jaja]

Oh, since I'm here I'd like to ask this to anyone visiting the thread: do you know where I can buy a Mother Whale, or at least find a blueprint to build it? 

[Nathan]

19 hours ago, jaja said:

Oh, since I'm here I'd like to ask this to anyone visiting the thread: do you know where I can buy a Mother Whale, or at least find a blueprint to build it? 

Pretty sure you cannot buy a mother whale anywhere, but Dave or Cherie might be able to supply a blueprint (or some measurements). I assume you know how to get in touch with them. They're both active on FB, but you can also try tagging them here and they'll probably respond

[Jim Pickles]

Easy to build, if you have minimal workshop tools (saw, plane, drill, screwdriver). You can get the shape off photos, and make it to a size that suits your body. If wood comes in the sizes we have here, buy some 19 mm thick planking for the two sides, in a width equal to the height of whale that you want (if you cant buy it that wide, fix two pieces side by side). Cut each side to the curve profile with the saw, plane, and sand smooth. For the top, cut strips of timber (e.g. 19 x 38 mm cross section) to go across, and screw on from side to side across the curve, countersinking the screw heads deeply. Plane and sand to make a smooth curve across the top surface (hence the deep countersinking, so you dont touch the screw heads). Stain so it looks like some posh wood, not just cheap pine.

[jaja]

 

New year, new program. This time, after a cycle where I tested my 1RM in various lifts, Fred decided to focus on some sticking points I have. Stretching-wise, my main goal is the same as always: opening-up the hips.

Monday

• Wall HF Stretch
• Tailor pose
• Calf stretch
• Baby whale for chest
• Baby whale for hips
• QL stretch

Tuesday

• Warm-up (2 rounds)
  • Ankle circles: 10 reps
  • Inside/outside rocks: 20 reps
  • Goblet squats: 8x12kg
• RDL: 1x6x60kg + 1x6x80kg + 1x6x100kg + 1x5x120kg + 1x4x125kg
• Chin ups: 1x3x15kg + 1x3x15kg + 1x3x15kg + 1x3x15kg + 1x3x15kg + 1x3x15kg + 1x3x15kg + 1x3x15kg + 1x1x15kg
• Shoulder Rehab Circuit: 3 series

 

Wednesday

• Warm-up (2 rounds)
  • Ankle circles: 10 reps
  • Inside/outside rocks: 20 reps
  • Goblet squats: 8x12kg
• Front Squat: 1x5x20kg + 1x5x40kg + 1x5x50kg + 1x5x55kg + 1x5x60kg
• Floor Press: 1x6x40kg + 1x6x50kg + 1x6x60kg + 1x6x62,5kg + 1x6x65kg
• Bent over barbell row: 1x8x40kg + 1x8x45kg + 1x8x50kg + 1x8x55kg

 

First time with the front-squat ever. I find it difficult to keep the proper position with the torso. Honestly I can't imaging attempting 100kg, even though my LBS 1RM is 155kg. Happy to have barbell rows back on the menu!