rejectuf Member

Talk to your doctor. If he doesn't have suggestions regarding nutrition, ask for a referral to a nutritionist. Your situation is unique and requires more than some online calculators or message board recommendations.

I do crossfit 5 times a week, on the weekdays. I try to do something active on the weekend (run a 5k, go for a bike ride, attend a yoga class at a studio, etc) just to stay loose. I also do a short yoga session with a focus on flexibility every morning.

If you go this route, don't buy body fortress. Super gross. Also be aware that many cheap brands of whey protein got busted padding their nutritional profile quite a bit. Optimum Nutrition can be a little expensive but flavors are generally good and the quality is great.

I usually do longer poses when 'cold', usually in the morning before work. When I hit the gym, I do a bit of dynamic stretching. Works well for me, and since starting the morning poses I've been significantly less sore.

LOL at the idea of a teacher having time to go out for lunch. You have to just get over the exhausted feeling and get into the gym. I try to tell my coworkers that we have to start valuing our health more. I treat my gym time like I treat a doctor's appointment. When it's time to leave so I can get to the gym, I leave.…

Lifters are very nice for squatting and oly lifts. If you have a reebok outlet near you, keep an eye on their clearance section and you can probably grab a pair of lifters for 60$-ish.

Odd. When you squat, are you pushing up with your feet planted or are you coming up on the balls of your feet? I've never encountered toe pain from lifts.

I've found most yoga poses to help me get less sore, but yeah if it's in your knees then give yourself a bit of a break. Also make sure you're not pushing yourself into poses your body isn't ready for.

Doing Crossfit has kept me plenty interested. I look forward to going to the gym. If I have to take a break, I feel pretty crappy until I can get back to it.

Free weights should be the base of a good strength program, but machines have their place. For example, if someone were to do a chest day, a routine might go like this: start with a bench press, then some incline bench, then some dumbbell flys. After that, doing some high rep machine chest presses and flies can be a good…

Assault Airbikes are absolutely miserable to be on, for what it's worth.

Rest days are important, yes. If you don't take rest days, you'll find the strength training will suck even more than it already does on a cut.

I did paleo for awhile, felt pretty good on it. Stopped doing it, still felt pretty good. For me, sticking to paleo allowed me to eat until I was full for each meal and end up right about where I wanted for my daily calorie allowance. That was nice. Stopped doing paleo, gotta watch my calories a little closer. I can really…

If you're looking to sweat a lot, I'd recommend fashioning a shirt and pants out of trash bags. You'll sweat lots! Not that it will do a damn thing for you unless you're trying to lose one last pound to make weight for the wrestling meet.

I am a recent convert to 'yoga'. I use ROMWOD, which is a daily video that is focused towards folks who lift and do Crossfit. For me, it has improved my lifts and speeds up recovery time. It's not strictly yoga, but it's been pretty amazing for my exercise. My wife has been doing yoga for longer than me, and really likes…

Find a different program. Consider a program that exercises certain body parts once a day. E.g. Day 1: Legs Day 2: Chest/Arms/Abs Day 3: Shoulders & Back Stronglifts, Starting Strength, etc. are all great programs... if they are done as recommended. Since you cannot, you'd be better off doing something else.

Consider yoga a complement to your training, in my opinion. Flexibility will help prevent injury from your training.

Assuming a doctor has told you to take D3 (did they mention how many IUs?), most big name brands should be fine. Nature Made and NOW are two bigger brands that are generally trustworthy. Eating plenty of leafy greens will help you out too.

Sleeping less does not mean eating more calories. If anything, it means you would eat less. Less sleep could cause your metabolic rate to decrease a bit. Meal/snack frequency is entirely up to personal preference. Your situation is definitely not ideal, but you need to keep the focus on maintaining your calorie goal.

Yep. Some pelvic tilt isn't something to freak out about. If the spine stays in a stable position, you're a-ok.

Some people do swear by it for getting the last bit of stubborn fat to go away. There are a few options for it. Some do a daily eating 'window' that is less than 8 hours (so about 16 hours of not eating each day). That's pretty easy because for most people it basically just involves skipping breakfast. Others do 1-2 days a…

Artificial sweetener isn't that bad for you. Honestly I'd worry more about the acidity and it's effect on the teeth. How many diet sodas a day are we talking here? If it's just one, don't worry about it. If it's more than one, maybe try to cut down over time?

A plate full of kimchi.

I'd argue that including vegetables in your diet should be a pretty big priority. Many vitamins and minerals are not processed the same when ingested as food versus ingested in a pill. Vegetables and fruit contain antioxidants that will help lower your risk of cancer and other health problems. Start preparing foods in…

Cooking light is good. I like going to foodgawker.com for ideas. It's just a random collection, but easy enough to find a recipe that works for you.

For me, I don't ever feel full from drinking alcohol and in fact hunger increases. Because of this I tend to keep alcohol intake moderate.

What degree of pelvic tilt are we talking here? Some folks are just going to have it no matter what they do. As long as your spine is in a neutral position at the bottom of your squat you're fine. Now, if it's causing you to round your back... that's an issue. Play around with your foot width. Some people need to go wider…

Short daily yoga sessions can do wonders for decreasing soreness and improving recovery time. I've only recently started, but I've already noticed some exercises feeling better and being less sore as the week progresses.

Look up clean and power clean progressions. Break the exercise into steps and drill the steps until you fix the issue.

If you can get nutritional yeast, get it. It's awesome.