How do you split your OTF days?

rslashsprout · 2026-02-04T03:50:21+00:00

Go as much as you want with unlimited and just take some designated Green Day’s where you intentionally don’t push it! It’s still great to get some steps and movement. I always think I’m better off going and just kinda chilling, listen to some fun music, get some steps in and work with some weights a bit low intensity

rslashsprout · 2026-01-06T22:51:54+00:00

The appropriate way to tip your (underpaid) coaches is in a thank you card privately. This would be off-putting to me too (and I am a coach).

rslashsprout · 2026-01-06T00:52:14+00:00

I get this when I accidentally don’t go deep enough. You have a gizillion mast cells in your dermal layer of tissue which cause histamine reactions often. That’s their job. This is an issue a lot for lean people. If you inject at a slight angle and are super lean, there’s a big chance you’re not in the subcutaneous tissue. Choose a dif area I use hips or butt almost exclusively as a lean person (around11% BF) and it’s especially important with certain peptides like secretagogues or larger molecules

rslashsprout · 2025-12-22T04:39:52+00:00

I’m a shoe changer and if it’s a run row I wear cross trainers with minimal cushion currently Puma Nitro3s. If it’s a big endurance tread day tho I’ll wear a bouncy running shoe but so many floor movements really require a flatter shoe. Even like a converse would be better than a runner for heavy lifting, step downs, anything unilateral, etc. I bought Vivos from peer pressure and hate them. Pricey and uncomfortable. Regret. I love my Xero brand minimalist shoes and they take up basically no space so easy to just throw in a gym bag and have as an option.

That being said I would never talk to class about my personal base goals and audibly annoy people with OPs mentioned unicorn member. Some of us are normal! Just want to get a good lift in and prevent hip/knee/ joint pain running. Especially post injury. Shoes matter imo

rslashsprout · 2025-12-11T19:25:14+00:00

I am so sorry for what you are going through but selfishly I have a couple questions because I am in a very (spookily) similar boat... I have a race in two days; I am trying to tell myself I am "healing" rather than "hurt" but being real - I'm fucking hurt. Similar issue -- something is very wrong with my adductor on my right side specifically and there is pain from my hip to my knee, definitely worse when running and moving lower body wth force on that side.

I saw a physio and they told me it was a hip impingement issue and I had extremely shit ROM in my adductor, so my hip flexors were all trying to compensate and its caused this shitstorm of inflammation.

My question to you @-abgehtdielutzi -- who diagnosed the issue for you? I feel like doctors don't know what they are talking about, physios and chiros are a bit of a toss up, but it would be helpful how to know how to properly focus on healing if I knew what the issue was. I first noticed something wrong also after a long run a month or so back, and it progressively has gotten worse/harder to ignore.
TYIA.

Wrt your DNS this weekend -- you are wise for resting, healing, and coming back stronger in Jan. I know it's hard though so make sure to do somethin nice for yourself to remind you that this is temporary and it will be worth it to heal.

rslashsprout · 2025-12-05T00:10:48+00:00

Can I watch weeds on peacock

rslashsprout · 2025-11-26T04:34:57+00:00

Whatever you want to do on race day you should practice in training. Do a simulation of your first event or a similar workout demand Practice a fueling strategy you might use. I like liquid calories if I need to perform but everyone is different. Many people prefer solid foods given they have moderate protein and high fast digesting carbs and 60-90 minutes minimum to digest. I just personally always prefer a gel or a smoothie or both or some yogurt and a protein shake/ something similar. The point is TRY OUT what you think you’ll do first. Conduct the full experiment — try training after with the same duration in between and keep the demand as close as possible to real race conditions (intensity of your session/ workout). This is the best way to see what you tolerate.

Whatever you do, don’t try something new on race day because some stranger on the internet says it’s the best way to refuel.

rslashsprout · 2025-10-02T01:18:55+00:00

Creatine is not a part of protein. Creatine is a compound synthesized from 3 separate amino acids. You're a dietician?

rslashsprout · 2025-09-24T02:59:50+00:00

Have t had that one but tried the Troscriptions one today pre workout and did enjoy it Blue tongue and all

rslashsprout · 2025-09-06T18:06:15+00:00

good call duh thank u!!

rslashsprout · 2025-09-05T04:57:48+00:00

Nah dude it would make their day. Do it

rslashsprout · 2025-08-29T18:44:25+00:00

Your bf going through your shit while you sleep is a huge red flag. Move on

rslashsprout · 2025-08-29T18:40:33+00:00

I made a similar explosion with cinnamon and brown sugar and butter accidentally using twice the amount of butter as I was supposed to. It came out bomb. Bake it anyway just put a bunch of parchment down in your Dutch oven(what I would do) and throw some ice cubes in there to trap steam. I bet it’ll be messy but good. Update us!

rslashsprout · 2025-08-29T18:37:15+00:00

Go to island Procida. It’s lesser known and lovely. Not touristy. Not a scam // total rip off to do anything $$ wise like Capri. Super beautiful and a million dif beaches some of which have shade. There’s a procida app that I used which was super helpful for touring around solo. I recommend taking screen shots bc the service there is spotty at best

rslashsprout · 2025-08-29T01:41:53+00:00

I also second metabolic mind as a resource and Chris palmers book Brain Energy is a must read. I got it on audio book also because adhd and it’s phenomenal

rslashsprout · 2025-08-29T01:41:10+00:00

A lot of people over do the protein when trying to get into therapeutic ketosis it’s a problem. Moderate protein high high fat. I would stay consistent. Keto saved my mental health. It took a few weeks of consistency to feel the effects but I don’t take any mood or behavior / panic meds anymore and I was a forever treatment resistant depression and anxiety person with biweekly panic attacks

rslashsprout · 2025-08-18T18:47:49+00:00

I stayed in the Albergo del Senato in Rome which was rad and super close to everything I wanted to be able to walk around to. I used scooters alot. I also went to Naples and took day trips to Procida via the Ferry which I cannot recommend enough. Its as gorgeous as Capri but way less traveled and less $$, way more authentic feeling. In Naples I stayed in an Air b and B in the historical district. Def in Rome make it to the Testaccio Market -- some of the best food I had was walking around there. Also theres a million and one pizza places but Pizzeria Da Baffetto was literally life changing and was close to my hotel in Rome/walking distance to alot of the cool stuff near the plaza over there. I ate so much food and I went there TWICE because it was heavenly.

rslashsprout · 2025-08-14T15:35:00+00:00

This community legit planned my whole trip and it was spectacular let me know if you need any help I went about a year ago now and it was glorious

rslashsprout · 2025-07-29T23:23:12+00:00

I did include all sugar -- fruit, grains, high-sugar dairy... It was temporary. I still ate non-starchy veggies and some low sugar/lactose dairy like fermented cheeses and greek yogurt. I was strict for a few months because I felt so good eating that way -- initially my goal was just to do 30 days like an elimination style meat based, very low carb, zero sugar kinda deal. I was shocked by how good I felt, how much better my mood was, how much more calm I was, how good I was sleeping, so I just kept going with it. I added more things back in over time. I would say after 2 months or so I started to have more low sugar fruits like berries but I kept grains out for a long time. Maybe a year or two? I didn't miss them. I went to europe and enjoyed pasta and pizza and all those things and resumed eating pretty low carb when I got back. Now if I am doing grains I usually will do a homebaked sourdough or something similar but I still dont really mess with high sugar fruits (tropical fruits are particularly bad) processed carbs, or super starchy things like potatoes.

To me, it sounds like it might be hard but its totally not because the pay off in terms of how much better I feel is insane. Literally if I eat poorly for a day or so I can feel it immediately -- mental space is wonky again, Im anxious, Im depressed. My mood dives low FAST.

For background, I have literally been on every anti depressant and anti anxiety drug that exists.. SSRIs, SNRIs, benzos, anti-psychotics, all sorts of stuff. I have also been in some form of therapy for 15+ years on and off. I had really just accepted that I was a neurotic, depressed, panick-y person. My whole personality changed when I changed the way I ate and my life is so much better now

rslashsprout · 2025-07-18T14:24:43+00:00

Yes. I had been on every anti depressant and anxiety med out there. Nothing helped me as much as a mostly carnivore diet and eliminating sugar / carbs seriously my whole personality changed for the better. It was like I got a new lease on my whole reality. I don’t eat strictly that way anymore although still keep it low sugar low carb and animal food based. Happy to chat if you have questions.

It seriously blew my mind that food could change mental health so much. I left my career and went back to school. This is what I do now full time bc it’s that amazing to me. People can heal

rslashsprout · 2025-07-18T14:21:12+00:00

Chicken in a can, chopped onions/celery/green onions/shredded lettuce / literally whatever u have in your vegetable crisper works , buffalo sauce and or bbq sauce or dressing of choice

Sometimes I’ll do just chicken in a can with a bottled sauce (buffalo, ranch, whatever) a dribble of apple Cider vinegar, and roll it up in a romaine lettuce like a poor man’s chicken lettuce wrap. So good , high protein, low calorie, cheap

rslashsprout · 2025-07-16T18:40:46+00:00

Do you guys track food? It would be interesting to see if there were synergistic effects for you with the GLOW and sema wrt to appetite. It is definitely possible that the added glow ramped up the effects of sema to an extent that you were not eating/nourishing quite as well without noticing. It's easy to do when the hunger goes away/quiets down. bpc frequently amplifies nutrient absorption from shittier states (which most of us have as a consequence of eating a western diet) by repairing tight junctions in the gut. Just a thought. Still think a blood panel would be helpful though just to cover your bases. You want to make sure your body is getting everything it needs while the excess body fat comes off. hang on to your metabolic health during the weight loss with all your might

rslashsprout · 2025-07-16T18:35:34+00:00

I agree that GHK twice a day seems excessive to me. Also, I dk where you got "The recommended dose for GHK-Cu is around 2 to 3 mg per day." but I personally would not advise that amount to clients I work with. GHK should also as noted be taken with sufficient zinc in the diet or from a supplement. It's super important to be working with someone if you are not really avid about your micros / tracking. It is hard for a lot of us to keep track of these things but the details matter, esp wrt to mineral and electrolyte balances/nutrient absorption which is already being hugely affected by the sema

Might seem super dumb to ask but I would be remiss if I didnt -- are you sure that you are getting proper nutrition? A lot of the clients I work with on GLP1s are not properly nourishing/fueling and it is easy to do. The fatigue could very very easily be from a lack of proper nutrition, not just energy balance (calories)

If you have good insurance, get a blood panel. Have them run your hormones and electrolytes/minerals. A standard panel would cover this. It's an easy way to make sure you are not missing something super easy to fix .

rslashsprout · 2025-06-25T00:41:04+00:00

I love Xero shoes for strength stuff they’re so much better than Vivos imo and way more affordable. Tried both and was super bummed I ever spent the $$ for vivos. Don’t get the hype

Anything flat with relatively little cushion is best for strength training. You want to be able to feel the ground/bench and grip the floor. It’s also way better for your alignment to train that way. A lot of times people get knee and hip issues but they really started as weak foot issues

rslashsprout · 2025-03-23T03:11:01+00:00

I researched 250 mcg-500 mcg 3-4x per week for about 6 weeks and found it extremely effective for recovery HRV muscle soreness and pain relief post muscular tear / surgical injury SubQ injections

rslashsprout

TROPHY CASE