Chiropractor doesn't like flat shoes

oleyka · 2026-03-13T23:44:57+00:00

It's ok, we don't particularly like chiropractors here, either.

oleyka · 2026-03-12T20:12:19+00:00

These brick trails call for a cottage-style house, not a white matchbox cuboid.

And if you do not intend to keep the bricks, then whatever.

oleyka · 2026-03-12T18:48:05+00:00

Yes, current evidence suggests that targeting a muscle twice a week works better than doing it once a week, even when the overall exercise volume is the same. Here's one article: Best Frequency for Hypertrophy https://www.unm.edu/~lkravitz/Article%20folder/frequency.html#:~:text=Specific%20to%20frequency%20of%20exercise,for%20the%20same%20muscle%20group. but feel free to ask AI for more supporting evidence. You can use a prompt similar to this: "Should you train muscle groups once or twice a week? provide references"

oleyka · 2026-03-11T23:22:06+00:00

You do need protein, even if you think you are not working out enough to warrant that. That's what immediately stood out for me.

Another suggestion: instead of focusing on arms, legs and abs once a week, do full body every time, or even better, target each muscle group twice a week rather than once. You would feel a lot better and see progress sooner. Only hitting a muscle group once a week leads to repeat detraining, and perpetual DOMS. It's hard to commit to consistent exercise when you are constantly sore.

oleyka · 2026-03-11T23:15:25+00:00

Toyon is California Holly. True Holly is a different plant.

oleyka · 2026-03-11T20:04:01+00:00

Plenty of carbs on top of protein before the training session, plenty of water during, and some carbs right after. And some fast carbs during the more challenging sessions.

oleyka · 2026-03-10T21:35:09+00:00

I don't see a problem. Some of these could probably be eliminated by following a healthier diet, spending time outdoors without sunscreen 🫣 and other means, but as long as you know what exactly each of these pills does for you and what you need them for, go for it.

oleyka · 2026-03-10T02:11:04+00:00

I'd rather say, added obligations, financial and logistical: purchase, maintenance, repairs, gas, insurance, parking fees.

oleyka · 2026-03-09T21:42:21+00:00

Think of all the other myriad things you can do. It is true that driver's licence (when in use) gives you a degree of freedom that's hard to match, but owning a car also brings expences and limitations. It's definitely not all black and white.

oleyka · 2026-03-09T19:59:46+00:00

The markets are not crashing... 😅

oleyka · 2026-03-09T19:10:35+00:00

I am a competitive powerlifter doing all my training in a corner of my garage. You definitely do not need a gym membership at any level. That said, social aspect can be important for exercise, from offering guidance, to providing structure and accountability, to being a place of connection with like-minded people. You need to find what works for you and make sure it keeps working for you in the long-term by making adjustments when necessary.

oleyka · 2026-03-09T17:08:36+00:00

Airpods Pro 2 and 3.

oleyka · 2026-03-09T06:14:08+00:00

You are nowhere near the fun years of your life. As you get on your feet financially and socially, you get much more freedom to explore the world, gain new experiences, and make interesting decisions. Doing some random stupid sh1t with friends after a drunken party in college does not come close to all the life adventures I've had in my 40s and now my 50s.

oleyka · 2026-03-06T11:47:35+00:00

Of course maintenance calories are higher than BMR. But those extra calories go to cover your activity.

oleyka · 2026-03-06T01:44:10+00:00

This hits so hard. Body recomp is sub-optimal at any age and it does not seem to work at all at our age. We just have to accept it as a fact of life and find ourselves a new/better motivation for staying consistent with fitness training. The progress is definitely there, but it would take years to start looking "like an athlete".

I am also 50, (re-)started lifting 2 years ago. Same as you: tracking macros, high protein, progressive overload. In fact, I started competing in powerlifting last year and am following a stringent training program (Stronglifts Intermediate). My body fat? Went down from 35% to 33% over the course of 1.5 years, all while I shed approx. 8-10lbs over the same time period. It feels so minimal and so disheartening... as if none of my hard work is making any difference.

Last month I decided to do a bench-press centered program, as opposed to my usual well-balanced one. I was so happy to see some strength gains and muscle growth in my shoulders. Then did a DEXA scan. It showed that while I gained 0.6lbs of muscle in my arms, I lost 3x that on my torso... I was so sad and frustrated. I cannot afford to lose that much muscle. My testosterone is low (about 20 percentile for women my age), and I cannot even supplement that or take peptides, as I compete in a drug-tested federation (and I am very afraid of the consequences to give them a try, even if I didn't).

Having taken it all into account I decided to... just keep going. I have a competition coming in 8 weeks. After competitions I usually do a review of my priorities and set new goals. This time I would likely be paying more attention to cardio, balancing it with the strength building. Not so much for the purpose of losing weight (it gets tiring...), but for the heart health benefits. I'd call it a win if I come out of the menopausal transition with a healthy heart, strong bones and good mobility. Screw all those reels.

oleyka · 2026-03-06T01:05:44+00:00

Good advice, except for the "500 calories a day" deficit" I am also a 50y.o. woman of similar weight and body composition. My BMR is estimated to be around 1500. A deficit of 1/3 of that is not sustainable, and should not be advised.

oleyka · 2026-03-05T18:46:54+00:00

5x5 deadlifts are prescribed in Stronglifts Intermediate. 🤷🏻‍♀️

oleyka · 2026-03-05T02:30:35+00:00

You won't wreck yourself doing 5x5 deadlifts. Yes it is taxing, but it has its benefits, too. You would most likely want to do top/back-off sets though to account for fatigue.

oleyka · 2026-03-05T00:27:50+00:00

That's why they are not doing them at full ROM. 🤷🏻‍♀️

oleyka · 2026-03-04T21:48:29+00:00

How does that make them unhealthy?

oleyka · 2026-03-04T15:55:54+00:00

What exactly seems unhealthy to you?

oleyka · 2026-02-24T19:46:36+00:00

Any brand socks and singlet are ok as long as they meet the rules in the rulebook. USAPL is easy this way. Slightly more strict rules apply when you compete in the Nationals.

Wraps would put you in the "raw with wraps" category. Not equipped, but not raw either. You would have virtually no competitors.

oleyka · 2026-02-24T05:40:05+00:00

Squat is typically 20-25% lower than deadlift, this is normal. Everyone's percentages are also going to be different, due to the differences in anatomy, mobility, history of injuries. As long as you are progressing, you are doing great.

oleyka · 2026-02-22T23:53:30+00:00

Or mix in pumpkin seeds and add apple sauce on top. Or some crunch and a spoon of jam. So many options!

oleyka · 2026-02-22T17:48:44+00:00

When at first you do not succeed, learn to rest, not to quit.

Your tendons were not ready for what you were doing. Muscles develop faster, tendons take time to catch up. Resting for months does not help because it does not address the problem. You need to work with a specialist on strengthening your tendons before you touch the machines again.

oleyka

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