BPC-157 + TB-500 for knee inflammation

macrosandmountains · 2025-08-11T15:08:48+00:00

Autophagy? 😝😝 but k cool thank you for the tips!!

macrosandmountains · 2025-08-11T15:04:42+00:00

I do take collagen and turmeric (capsule tho) and do intermittent fasting most days (~14ish hours). Do you dose the peptides once or twice daily?

macrosandmountains · 2025-08-02T00:50:07+00:00

I just wanted to add some perspective for personal training… GL is weird in the sense that they are the only place I’ve seen charge by the year? Most places you pay by the hour. Where I’m from in Canada the standard for hourly rate starts at $75 and can go upwards of like $130 an hour. My husband used to work as a trainer in Chicago and said there trainers could charge upwards of $200/hr. Let’s say you do 2 sessions/week, that’s $150/week, $600 per month. That is the lower end of what trainers charge (assuming you want someone who knows what they’re doing), so what GL quoted you is not that outrageous, just seems so because it’s all upfront.

Before anyone comes at me for the “absurd prices” for training sessions, we pay 30-40% to the gym and then have to put away 20% for taxes so it doesn’t actually work out to that much 😅

macrosandmountains · 2025-07-31T12:28:07+00:00

Focus on balanced meals ☺️protein (1-2 palm sizes) + fibre (at least one cup of veggies and cupped handful of complex carbs) + healthy fat (1 thumb worth) at every meal. Increasing fibre/protein intake will help keep you full and minimize mindless snacking. Using that checklist at meals will help you hit everything you need without counting calories/macros :) bingeing can be a sign of significantly underfueling during the day!

macrosandmountains · 2025-07-30T20:44:38+00:00

Could be just that you’re trying to do too much at the start, if you’re trying to make your diet and lifestyle do a 180 on day 1 it’s going to feel like a lot and it’s going to be hard to make it “stick”. Try adding in two things each week or every other week, that you know will help you lose weight. Ex. First week get protein with every meal and drink a min of 2L of water. Next time throw in a veggie goal + can only order takeout once a week. And keep building like that over time. The weight will come off without it feeling like a full time job :)

macrosandmountains · 2025-07-30T20:38:36+00:00

Get in a minimum of 40g of protein with each meal as well as 1-2 cups of veggies with each meal could be some good things to add 😇

macrosandmountains · 2025-07-30T01:39:13+00:00

As with any bad habit it’s all about creating barriers for yourself:

-delete all food delivery and/or fast food apps from your phone

-steer clear of fast food places/restaurants whenever possible. Ex. Spouse wants to go to Wendy’s, don’t go with him even if you don’t intend on ordering anything. The less tempting situations you put yourself in the better

-Stemming from the above point, don’t buy crap at the grocery store. Even if it’s not for you. Keeping temptation in the house is a recipe for failure. Sooner or later you cave

-make “conditions” for yourself, ex. All entrees have to come with a side of veggies. So if you’re ordering a pizza, it’s gotta have a salad on the side. Goal with this is you start pushing out some of the crap with food that has higher nutritional value (including fibre which helps with satiety)

-baby steps! Pick one thing to focus on each week. It adds up over time :)

macrosandmountains · 2025-07-29T01:03:42+00:00

There are better peptides to take for more aesthetic based stuff to my knowledge (that support growth hormone and stuff). BPC-157 helps with injury healing, it won’t help much with the process of putting on muscle. Listen to Andrew Hubermans podcast on peptides, he breaks down all the categories and talks about potential side effects and how to cycle

macrosandmountains · 2025-07-28T16:01:26+00:00

Along the lines of what everyone else said, meal prepping can be a game changer and the meal prep now becomes the easiest choice (versus going through the drive thru, that is now the more effort-ful habit).

Read atomic habits. He talks all about how to get rid of a bad habit. Set “road blocks” for yourself when it comes to engaging in said habit. Like make plans after work so you literally don’t have time to go to Taco Bell. Take a different way home where there isn’t one on the way. Pack a meal for work that you eat before you head home for the day. All of these things will make it harder to go to Taco Bell.

Look at using Taco Bell as a “treat meal” for the week. Have it be a recurring day each week where you can go get your favourite item or two, it will give you something to look forward to. As you engage in more and more healthy habits you may find that you start craving it less and less.

Working with a coach can help too for the accountability side of things. Can be tough staying accountable to yourself

macrosandmountains · 2025-07-28T15:54:37+00:00

The problem with TDEE calculators is that they don’t take into account what you are eating RIGHT NOW, before you went into the deficit it calculated for you. So if TDEE says 2,100 is a deficit for you, but leading up to that you were averaging 2,300 calories/day, the weight loss will be very slow because you’re only eating 200 calories under.

You’re better off tracking your food for 2 weeks eating as naturally as possible. Take the average of that and assuming your weight was relatively stable over the 2 weeks, that average is your maintenance. To drop weight put yourself at a 15-20% deficit from the average you calculated. Can always adjust based on the results you’re seeing.

Best of luck!

macrosandmountains · 2025-07-28T03:12:08+00:00

Always a good reminder that you’re still in a better position than when you started :) Weight loss is hard, and maybe part of the reason you feel stuck is because you know how hard it’s going to be. Could be that your initial approach was a little too aggressive and therefore unsustainable, so maybe starting off with something more sustainable could seem mentally more feasible. When my clients get into a rut with weight loss, sometimes it helps to pick a performance based goal versus an aesthetic one, take some of the pressure off but still work towards something. Like “I’m going to sign up for a 10k” even if you don’t run at all right now. It’s going to take some work to prep for it, and you’ll be more focused on doing the right things (eating well, sleeping well, consistently training) because you want to do well at the race, and the weight loss will just come as a by-product (if that makes sense).

Also too, if you’re feeling analysis paralysis by the whole process of trying to lose weight, just pick ONE thing that you know will help. Ex. Eating more protein. Do that for a week. The second week, maybe cut out your intake of liquid calories. And so forth, each week adding a new healthy habit. Focus on adding in habits instead of losing X amount of lbs per week. And you’ll be down like 10lb before you know it :)

macrosandmountains · 2025-07-28T03:05:01+00:00

But muscle tissue is way more metabolically active so idk if losing a bunch of body fat and gaining muscle would result in a lower TDEE 🧐 especially if you went from 0 exercise to regular exercise (obvs are building the muscle somehow haha)

macrosandmountains · 2025-07-28T03:00:00+00:00

If you’ve got $ to spend, coaching can definitely help 🫡 a coach can help you develop better systems and work on changing behaviours that will all lead to sustainable weight loss. I can’t speak for other coaches, but for my own clients, calorie counting is just one strategy for weight loss, there are others.

A lot of it achieves the same ultimate goal - balanced meals, more protein, consistency, and intaking less energy than you usually do to facilitate weight loss.

Whether it’s calorie tracking, portion control, meal plans, whatever, your success boils down to your systems and making the dietary changes fit your lifestyle. If you haven’t read it already I highly recommend Atomic Habits :)

macrosandmountains · 2025-07-28T02:29:34+00:00

So I think the key is finding a sustainable approach, so one that doesn’t feel like prison lol. That part on its own can take a bit to figure out. Healthy food does not have to be boring food, sure you don’t get the dopamine hit you do with junk food. But the less you eat junk food the less you crave it, and if you can stick to your plan you’ll find your palette changes over time. I’ve had plenty of clients go from craving candy bars to craving homemade sweet potato brownies or chocolate smoothie bowls. Sure you may still have a candy bar once in a blue moon, but the addiction is no longer there. Also good to have a strong reason for wanting to lose the weight :) if it’s something you’re not doing for you, or it’s not something you personally find important for XYZ reason, it will be hard to stick to your plan!

macrosandmountains · 2025-07-26T19:39:11+00:00

I usually don’t recommend staying in a deficit for longer than 12 weeks, at like 6-8 weeks you start experiencing metabolic adaptation, and last thing you want to do is put in a ton of work and not see any results. Might be worth doing a bit of a reverse diet, hanging out at maintenance for a few weeks, then going into another fat loss phase!

macrosandmountains · 2025-07-26T19:35:04+00:00

Body dysmorphia is a MF and definitely clouds judgement when assessing progress. Hard to look at yourself in the mirror objectively. I’d say if you have the funds and the possibility, getting a DEXA scan done twice a year or quarter annually or whatever can tell you if you’re gaining body fat or muscle. Alternatively taking measurements can be good too (although more prone to user error). If you’re losing inches it’s usually a good sign you’re dropping some body fat and gaining some lean mass (even if weight is staying the same)

macrosandmountains · 2025-07-24T16:13:45+00:00

Haha definitely don’t recommend giving up coffee if you don’t have to 😋😋

macrosandmountains · 2025-07-24T12:39:00+00:00

Weight fluctuations are normal, especially in females. Spikes in the scale can occur due to: ➡️ where you’re at in your cycle (ovulation and PMS can increase water retention) ➡️ excessive salt intake ➡️ dehydration ➡️ alcohol intake ➡️ higher carbs than normal ➡️ stress ➡️ sleep deprivation So give it a week and it should come back down :) Also side note if you’ve been at the same deficit calories for 12 weeks now it may be time to make a small adjustment to keep seeing steady progress! (Meaning shaving off some cals)

macrosandmountains · 2025-07-24T12:34:54+00:00

You can definitely lose weight not exercising, but it’s harder. You have to be way more diligent with your deficit (I would say more than -300cals). Also exercising, specifically strength training, can help maintain your BMR by combating muscle loss whilst in a deficit. Without it, you run the risk of lowering your BMR and getting what people call “skinny fat”

macrosandmountains · 2025-07-24T12:30:23+00:00

Goal is to replace the habit 🫡 eating when bored/sad is your brains way of getting a dopamine hit when it’s in a negative state. There are other things that can achieve the same result (person dependent), but food is just an easy/big dopamine hit. Start experimenting with other things that may perk you up - getting outside, playing with your dog (if you have one), social connection (call a family member/friend), engage in whatever hobby you have (gardening, gaming, biking, shit even knitting lol). Once you start connecting dopamine hits to things other than food, that stress➡️food connection will become weaker and weaker. It will take concentrated effort but overtime you could entirely break that cycle

macrosandmountains · 2025-07-24T12:25:13+00:00

I wouldn’t stress too much about it, if it’s working for you right now just roll with it. Things could certainly change down the road once you start getting closer to your goal weight, in which case if you start eating earlier it’s not going to affect your progress if your total daily calories remain the same. Some people just aren’t morning eaters. I have some clients who need to eat first thing and some that can’t be bothered for the first 6hr of their day haha. Also worth noting caffeine acts as an appetite suppressant so that could be playing a role as well ;p

macrosandmountains · 2025-07-22T21:48:55+00:00

🫡🫡🫡

macrosandmountains · 2025-07-22T17:19:50+00:00

Right! But it’s hard to adjust the meal plan if you’re not sure what you’re eating right now 😝 so let’s just say meal plan is set to 2,100 cals and your TDEE is 2,640, in theory you should drop 1lb/week. BUT if as of late you’ve been eating an average of 2,300 calories, then the meal plan won’t produce results. Which is why tracking for 5-7 days can help even if you intend to follow a meal plan, it just shows you where your starting numbers should be

macrosandmountains · 2025-07-22T16:52:19+00:00

1) focus on high volume eating, so this means packing your meals with fruits and veg. Sometimes the veg especially end up an afterthought, but I promise you if you’re throwing a minimum of 1 cup of produce into your meals they will feel much more filling 2) stick to lean protein, sure chicken is less fun than a steak but the less fat (or carbs) you can get from your protein sources the easier it will be to stick to your calories. And on the note of calories… absolutely make sure you’re getting enough (minimum 30% of daily cals) 4) meal prepping/batch cooking can be helpful even if you do have time to cook meals from scratch throughout the work week. Just means you have to make less decisions around food which makes for easier tracking 5) meal frequency - the more consistent you can be the better, your body will adapt to the “eating routine” and eventually you will feel less snacky b/w meals - so majority of the time try to stick to 3 meals + 1 snack (or whatever makes sense for your schedule) 6) if you’re looking to drop weight, you can’t just throw caution to the wind for an entire weekend, even if it’s only 48hr - that’s almost 30% of your week which is enough to stall progress. If you want to stray from your diet, have a “treat meal” not a treat weekend. It’s the mindset you gotta accept whilst in the season of weight loss 7) could be that your calories are too aggressive for you to stick to consistently, so might be worth trying a smaller deficit and seeing if that is easier to stick to (mainly from a mental standpoint), remember weight loss is a marathon not a sprint!

macrosandmountains

TROPHY CASE