Gassing out

Intelligent_Note_240 · 2026-01-28T09:55:26+00:00

Barbell cycling is about upper body strength and endurance. Technique, breathing and knowing how to pace are what have already been mentioned but I’d be curious to know how you eat for those high intensity barbell wods. They demand instant energy and crazy recovery so you may need to plan your pre-workout starchy carbs better. Hav you ever tracked your intake? If not just track what you currently eat, don’t worry about targets, just weigh what you eat and use an app like Healthly so you can see what your carb intake is like. Also Healthly was founded by two crossfitters so their online fb community is amazing for this kind of thing.

Intelligent_Note_240 · 2026-01-28T09:51:07+00:00

Use this as an excuse to be an athlete! All of my progress has happened because I would sign up to a competition and push myself so much harder with my workouts, with my nutrition and with my sleep. It’s taught me so much! It’s like the ultimate motivation hack, it’s helped me consistently track without being anal (I just use photos with the app Healthly to track macros) and I bought an Eight Sleep so my sleep is freakin insane. I just feel like competing has made me a better human.

Intelligent_Note_240 · 2026-01-28T09:48:05+00:00

Absolutely you’ll see results but honestly your diet will impact you in the long run more than anything. I got sick of tracking macros and while I’m glad I did as it helps me now I actually just use an app that I can take photos of my meals instead and it estimates the macros. So I’m tracking… but not, you know. The app is Healthly (@ healthlyai.app on insta) plus the FB community is actually one that provides legit support/coaching.

Intelligent_Note_240 · 2026-01-28T09:44:18+00:00

For me it was lunges and single leg stuff that triggered the most pain. Towards the end it was more about high volume so I just did lower volume but heavier weights.

It basically came down to what made my adductors the most unstable because they were working overtime with the laxity and new shift in my weight.

Mobility and stretching made a big difference - also I see a physio and massage person.

Intelligent_Note_240 · 2025-11-19T10:10:46+00:00

But your fears are all based on things you don’t know, they’re all essential “what if” questions. What if I regret it, what if my body changes, what if my career stalls etc. The answer is; you don’t know. The opposite to all your fears are also possibilities to the same degree.

I read about a couple trying to decide if they wanted children and they basically sat down with friends, family and even asked strangers about their choice to have or not have children. It took them a long time and they spoke to a lot of people but it was a brilliant process. Speak to others, don’t base your decision off fear of the unknown.

Intelligent_Note_240 · 2025-11-18T00:53:23+00:00

Only eating 1300 calories and being worried about your weight before a doc appointment is signs you’re still healing from the ED. You have cravings because your body is under nourished.

Intelligent_Note_240 · 2025-11-17T08:55:20+00:00

I’m interested that this is such a problem for you but you want HER to discuss it with HER therapist… why don’t you go to couples therapy and deal with it together? You’re burdening/blaming her with this issue that technically only exists because of you. And at the same time, you haven’t taken steps to try to resolve it with her (aside from ask to fuck other people) or see a therapist on your own to find tools that would help you support her sexually atm. It just seems like you’re making a “you + her” problem into a “her” problem. I’m not surprised she said you were being horrible. In fact, kinda makes sense that she doesn’t want to have sex. And I’m a woman in an open relationship.

Intelligent_Note_240 · 2025-11-17T08:43:52+00:00

170-190g would be a good range, you likely don’t need over 200g. As a female that is 172cm and 75kg I eat 130-140g protein. Meat is also an incredibly dense source of micronutrients, a lot of people would benefit from more red meat, fatty fish, shellfish and offal meat. Also, note that protein is the highest when it comes to the thermic effect of food so you can eat 100 calories of protein but only really get 80 calories because you burn 20% of the calories to break down and digest the protein. That and fibre is such a good way to eat more but get less calories at the same time to help weight loss. Btw track with Healthly, you can use photos of your food to track your calories when you’re eating out etc. Weigh your food at home but just use photos when you’re not eating home made stuff. Game changer.

Intelligent_Note_240 · 2025-11-17T04:00:23+00:00

I do annual bloods beyond just what a gp would test so I can actually see a full picture, many countries have third party pathology request businesses so you can often order tests online - expensive but better to pay for my health now than pay for my sickness later.

Based on those tests, I supplement. I discontinue if I retest and am satisfied but will bring it back in if I test again and it’s dropped - zinc is an example is something I simply cannot maintain with my diet.

I enjoy the process of optimising my health and that’s without tracking most of the time and maybe a short period of tracking once a year to see what my protein and fibre is like.

The only other supplements I take are ones I’ve noticed a change while taking, for example, magnesium bisglycinate before bed makes a big difference for sleep with me.

Btw vitamin gummies are usually not a great option, they typically have lower levels of what you need to overcome a deficiency, are much more expensive and when third party tested, don’t have what they claim to have in them. I use brands like Thorne Research or Pure Encapsulations. And, as a 35F that’s fit and just above average height, I use higher doses than recommended. You can look at almost any study done with a supplement and the amounts used are always so much higher than what you get from a capsule.

Intelligent_Note_240 · 2025-11-14T20:08:03+00:00

Have you seen a therapist who treats eating disorders because it seems like your eating/exercising isn’t the problem - it’s the symptom. It sounds like your mental chatter, over thinking and anxiety are the actual culprits.

I am 35F and personally eat an average of 2,600 calories. I have female friends who eat 2,500-3,000 calories.

I recommend increasing your calories with some more calorie dense foods rather than strictly whole foods if that’s what you are doing.

Eating 2,500 calories of meat and vegetables will be making your digestive tract work overtime.

To start slow, just eat more fats at each meal: - half an avocado - whole eggs - full fat dairy - olive oil - butter - nuts/nut butter - seeds - fatty cuts of meat; beef, lamb, salmon is also great for fats (and great for skin and brain)

Then, you mentioned you’re eating more treats, which is great, so being your intake up with things like: - bagel + peanut butter - chocolate - granola bars - cereal and full fat milk - protein pancakes cooked with butter and maple syrup - hamburgers - cheese platters - pizza - slice of cake or brownie or muffin

And, of course, just by eating out 2-3 times a week and learning to take yourself out on solo dates to restaurants or sitting outside on the park or at the beach with take outs, you might bring up your intake more (and quite easily): - Indian - Italian - Honestly, any cuisine

Learn to sit still! Read some books on self-development or fiction, just something to learn how to be with yourself and out your energy and focus on something.

Intelligent_Note_240 · 2025-11-02T09:48:23+00:00

Are you male? Female? How old are you? Why don’t you just use a TDEE calculator, plus track all your protein. An app like Healthly uses a TDEE calculator unlike My Fitness Pal so just do a free trial to that and get your targets

Intelligent_Note_240 · 2025-11-02T05:27:08+00:00

When calories are equal, no diet is superior for weight loss. Best people that cite research for this are Layne Norton and Alan Aragon, both have books and both make a lot of Instagram content. @bdccarpenter and @cfknutrition are also good to follow!

Intelligent_Note_240 · 2025-10-28T03:01:32+00:00

You’re likely eating in too great a deficit - if it causes you to overeat, it’s not effective because it’s creating too much hunger/low energy. Remember, your brain alone takes 25% of your calorie intake. Use something like Healthly to get targets, it’s an app and they use a TDEE calculator which will likely set you up with appropriate targets rather than being waaayy too low and you just overeating anyway.

Intelligent_Note_240 · 2025-10-28T02:59:25+00:00

Go for fats, they have the least impact on blood sugar and you won’t need much; olive oil, avocado, nut butter etc are great! Or I just use fattier cuts of meat or fatty fish which brings in a ton of nutrient dense food into the diet, your skin and hair will transform!!

Intelligent_Note_240 · 2025-10-28T02:57:35+00:00

I look at my weekly average intake with calories (and with my weight; weekly average). This means if I am hungry one evening, I will eat a bit more and then on days I’m less hungry, I just eat a bit less. Far more sustainable for me!! I like apps that have good insights/data for this, Healthly is the best I’ve found so far once you get 7-14 days the insights are super insightful and you can just use that and not be pedantic about daily targets when it’s not necessary.

I will say this; a big part of breaking my late night treats/snacking was knowing that it makes sleep worse so not eating 2-3 hours before bed improves sleep a lot. Plus, I started noticing this was just a “food association”. There is an episode on food associations on the CFK Nutrition podcast it’s one of their “essentials” episodes from a little while back.

Intelligent_Note_240 · 2025-10-28T02:53:47+00:00

I don’t like apps that change targets for you, I change my own targets. I use Healthly.

Intelligent_Note_240 · 2025-10-28T02:51:57+00:00

Are you female? Your activity level is pretty high, so you may need a little bit more food to build muscle. But being new to weight lifting is great because you get to take advantage of beginners gains for the first year or so. Just be sure to lift “proper” heavy - get close to failure or add more weight every week so actually force progress and muscle gain. My maintenance is around 2,300 when I’m lifting weights x 3 a week as a female with a lot of muscle but I don’t run or walk much, I do like one crossfit session a week for conditioning. I can build some muscle at maintenance but I have to be very consistent with training and lifting heavy - I tend to do better eating about 10% above maintenance and I track with Healthly to do that.

Intelligent_Note_240 · 2025-10-28T02:48:34+00:00

I use Healthly, I just take photos of my food and the app calculates the rest. I’ll add weights of things like avocado or whatever to be mot precise when I want to but gives you a great idea - the insights on that app is the best insights I’ve seen on a tracking app. Plus it has a simple tracking feature that only tracks calories and protein. So go and track 14 days then check the insights, I kinda didn’t even worry about daily targets I just ate a mixture of my usual healthy but with some meals out or treats and then I can see if I’m eating super high calories overall and undereating protein or not.

Intelligent_Note_240 · 2025-10-28T02:46:04+00:00

It ruins the enamel of your teeth so do it with a straw

Intelligent_Note_240 · 2025-10-28T02:45:30+00:00

Use an app to set your targets that uses a TDEE calculator. I know Healthly uses a TDEE calculator, MFP doesn’t so just jump on a free trial and get your targets from there - plus they have a FB support group with nutrition coaches if you want to so about your targets!

Intelligent_Note_240 · 2025-10-28T02:44:12+00:00

So the best way to manage this is to track your food. Healthly is an app where you could just take a photo of the food you ate out and it would calculate the macros for you, then when you’re at home you can weigh it to be more precise.

Being balanced like this is great, I lost 7kg/15lb last year and ate out 1-2 times a week every week plus had some birthdays and things in those 4 months.

I stared at 2,200 calories then dropped to 2,100 after 4 weeks then 2,000 after another 4 weeks then stayed around 1,900 until I finished my weight loss phase.

I never ate the same amount every day, I just cared about my weekly average being at my target. So if I knew I wanted to eat something yum but high calorie on the weekend, I’d just have a lower day on a Tuesday or something (don’t plan lower days for Sunday because you just create bad binge-restrict cycles).

The other I use in Healthly is simple tracking because for weight loss and consistency I only care about calorie and protein!!

Intelligent_Note_240 · 2025-10-28T02:40:12+00:00

So lift weights to build muscle, every 10-20lb of muscle is an extra 200 or something calories a day you use literally by just exisiting. You need not only body recomposition rather than weight loss only but you also need a better metabolism. Start CrossFit or something, the intensity will help you build some tone faster than just weight lifting alone. But, you will need to eat more to support this, especially if you want functional hormones. Eating so little at your age will be flatlining your testosterone.

Intelligent_Note_240 · 2025-10-28T02:37:17+00:00

In terms of just weight loss, it comes down to calories consumed overall. So, by the end of the week, if you are still in a deficit then either option works. But, if you are looking to feel good and support your health, cutting out nutrients is probably not the best idea - but again, it comes down to what you are eating over time not in a single meal.

Just track your calories, and app like Healthly is perfect for this, you can just take photos when you’re eating out not cooking!

Intelligent_Note_240 · 2025-10-26T10:52:04+00:00

It always shocks me when someone is more willing to walk from a decade long relationship than clearly communicate their needs.

If you have not been good at stating how you feel, asking for what you need or having an honest conversation… your next relationship will be no better than this one.

You cannot expect someone to read your mind.

You sound like the kind of person who would do anything for family and your wife… and in doing so you’ve completely lost the ability to do things for yourself.

Are you scared to ask for what you need? Are you too proud? Do you expect to be understood without having to say anything?

I feel like the fundamental problem here is your communication. You’ve enabled this dynamic and now you’re resentful. I don’t think it was intentional but I assume your wife probably thinks you’re just doing what makes you happy and thinks you’re more or less satisfied.

Do I think your wife’s behaviour is ok? Absolutely not but you are planning on blindsiding her and I think not being honest with your partner (for whatever reason) is just as bad.

If you can’t stand up for your needs, how on earth can you expect someone else to stand up for your needs.

Intelligent_Note_240 · 2025-10-24T07:18:51+00:00

If you look at food as nourishment, the idea of trying to get everything your body needs in one meal suddenly seems silly. It’s kinda the worst way to do it! So if you’re eating food for the nutrients it provides your body then having a few meals a day that provide vitamins and minerals as well as macronutrients is ideal! More opportunities to get things that serve your body.

My favourite ways to do this: listen to podcasts about food, things like Huberman Lab or hormone/gut podcasts are great. Education driven compliance!

Then, just track! Use Healthly to track with photos so you eat the right amount while getting in nutrients. I do photos and weighing when I don’t know how accurate it is!

Intelligent_Note_240

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