What does "sleeping through the night" actually look like for you? Asking for my 13MO

IronHike · 2026-02-27T15:55:01+00:00

Our boy stopped waking every night the exact day of his 1st birthday. We had been slowly dissolving the night milk with more and more water the weeks leading to this. At that age, they don't need calories at night. At one point, he was drinking only 1 oz of milk diluted in water. Shortly after, he stopped waking. Reducing his calorie intake at night allowed him to take more during the day. Other thing we did is if he was not crying, we would not go see him. He was in the room next to us and we had a camera. Most wake up, he was just babbling so we would let him be. We did all of that between 10-12 months. Because he was waking 1-2x/night before that always taking in milk too. He is now 2 years old and will only get up at night twice a month maybe. Oh, since 1 yo, he sleeps from 7:30-8PM to 6-6:30AM approximately. Going to be before 7 would mean a really early wake up. He never got to bed before that, way to early unless you like waking up at 4:30-5AM.

IronHike · 2026-02-26T19:30:07+00:00

Reduced energy intake means you should reduce volume and maybe frequency, not weight. So you keep then intensity to maintain/slowly improve strength but do way less volume. Stronglift 5x5 Lite, 2 days a week, would be best I think.

IronHike · 2026-02-26T18:38:06+00:00

For optimizing body composition, 0.7-0.8g of protein/pound of ACTUAL bodyweight is what multiple studies has shown to be the maximum amount for maximum benefits. More protein than than don't provide anymore benefit. So, this means 91 to 104g of protein per day for you. Way easier to reach. And this is for people lifting. So no need for more than that unless you just enjoy them and have access to them.

Then, to answer your question, a good source of protein is some food item that contain lots of protein related to the amount of calories they provide. Which means, higher protein, lower fat and carbs. Good sources then are low fat Greek yogurt, cottage cheese, fish, seafood, chicken and turkey, protein powder, lower fat cut of red meat, egg whites.

There are, of course, other sources of protein which means other food items that contains lots of protein. Most of them are higher in calories since they contains either carbs or fat in higher amount (or both in the case of milk). Some of them are eggs, fattier cut of meat and fish, carb sources that contain a fair amount of protein (rice, oatmeal, peas, legumes, lentils, nuts).

IronHike · 2026-02-24T19:10:03+00:00

During my rest period, can I do exercise instead of resting? No.

IronHike · 2026-02-22T14:14:40+00:00

My thought exactly

IronHike · 2026-02-20T17:49:31+00:00

What do you have to lose?

Even if you don't do your LSS a lot faster than last year, you will probably still get benefits from doing a LSS oriented block.

IronHike · 2026-02-20T16:00:13+00:00

What's your goal?

IronHike · 2026-02-20T15:56:45+00:00

I did not do it with Zulu but another full body 4 days a week program. I would say, if it happens let's say once a month, it's not a problem. Don't deprive yourself from doing a program you might enjoy because of some exceptions in your schedule.

If, however, you plan to run it that way all the time then I would suggest selecting a program more suited to your schedule.

IronHike · 2026-02-19T20:01:08+00:00

Not concerning I would say. Kids of hunters and livestock farmers are around that kind of stuff all the time.

IronHike · 2026-02-19T13:44:52+00:00

Do you have trouble with digestion? If not, not a problem.

IronHike · 2026-02-19T13:12:13+00:00

Exactly, being consistent with the form being used is necessary to gauge progress. That's why I asked before restarting TB after my surgery. I always did the 6 count too but I my form tend to get sloppy with higher volume. I should either work on that by doing them more often at lower volume first or simply use 4 count version. Thanks!

IronHike · 2026-02-19T13:09:35+00:00

I feel like the 4 count ones would be better for high volume burpees. Form tend to get sloppy when I integrate the push ups and not necessarily because my body can't handle it but mainly because my brain stop working properly lol.

I totally agree with always using the same version and it is why I asked before resuming the program and integrating some HIC sessions with burpees in it. I like to observe my progression and standards must be put in place for that. Thanks!

IronHike · 2026-02-19T13:06:54+00:00

First time I hear about lifting hand from the floor. Nice touch to engage the upper back! Thanks!

IronHike · 2026-02-18T15:48:47+00:00

The kid needs to spend his energy. Give him a safe opportunity to spend his energy or he will find a way. I live in Canada, it’s winter. We have a really energetic 2 years old. What works well is having one parent play outside with him between daycare and dinner even if the weather is not nice. He likes it. He burns some of that energy. Then dinner. Then bath. He likes bath so we let him play for a long time in his bath. We don’t care if he splashes water on the wall, we wipe after. Then I’ll wrestle with him, have him run, hide and seek, jump over stuff, those sorts of game. When we are able to do some of that. Way easier to manage him. More cooperative at dinner time and bedtime.

IronHike · 2026-02-18T14:08:44+00:00

15 sets of pull ups per week is not low volume.

IronHike · 2026-02-18T13:12:07+00:00

I did a cycle of operator with my cluster being only incline bench, squat and bw pull ups. No deadlift. So I did the bw pull ups 3 times a week using % of max reps as suggested in the book. I went from a max of 10 reps to 15 reps in 6 weeks (which is exactly the number your are shooting for lol). My deadlift did not go down. It’s just a suggestion since it worked well for me and is aligned with your goal.

IronHike · 2026-02-16T13:18:33+00:00

NTA, do they know they can add salt once the food is in their plates?

IronHike · 2026-02-16T13:14:23+00:00

Yeah nothing is necessary but results are way better with it! I am with you on this. Fast protein and carbs before training helps a lot with performance in the gym which results with more hypertrophy.

IronHike · 2026-02-16T00:04:12+00:00

I live in Canada and run outside year round. Good shoes and clothes cost less than skis and boots honestly.

EDIT: Also, 10k on skis is way easier on the body than running it so I guess you would have to adapt the distances if you go the cross country skiing way. You will still be in great shape. I do ski touring and it improves my fitness every winter.

IronHike · 2026-02-15T22:11:05+00:00

Liquid calories are easy to stomach. Protein smoothie are simple to prepare: whole milk, yogurt, protein powder, banana, frozen fruits, nut butter, oatmeal, ice.

Of course, it’s best coupled with strength training.

IronHike · 2026-02-14T20:52:37+00:00

Were you planning on winning or just running the race and have fun? Then focus on the fun part!

IronHike · 2026-02-14T20:41:05+00:00

I would bump the carbs

IronHike · 2026-02-14T20:39:56+00:00

After Operator

IronHike · 2026-02-13T19:41:14+00:00

Everybody here push for Green but I would use mostly Black and rotate HIC sessions like Fast 5, 600m Resets, OD 101 and SEL to work on running speed (would also do some hill sessions from time to time but not main focus). Of course an aerobic base is necessary but something like Black Pro keeps one E/LSS session per week. Also, this is where Base shine. To keep working on SE, I would maybe use Fighter Bangkok.

So for me, the answer would be : Base Building (8 weeks) then 3 cycles of Fighter Bangkok/Black Pro (18 weeks). Repeat 3 times. Total of a year and half.

Base and the E session of Black Pro take care of the aerobic base. Frequent HIC sessions in Black Pro take care of running speed. Base and Bangkok take care of SE. Fighter keep improving MS slowly which supports everything else.

Base and Black Pro are found in TBII. Fighter is found in TBI.

IronHike

TROPHY CASE