Unhedged

2 Breakthroughs; 1 Tweak

Reflecting

I’ve been hedging my squats and my glute hamstring raises.  Not consciously.  But each time, I’ve been fighting them on the way down in a way that tightens my joints and ineffectually wears out my muscles so that I’m already beat by the time I’m at the bottom of the movement.  Subconsciously I think it was, in short, fear.  Not that I was aware of, but at some level I was expending a lot of energy preparing myself to bail.  This morning was the first time that I really committed and it made both exercises incomparably easier and more comfortable.  I need to apply that confidence to a few more areas such as reverse hypers and deadlifts.  In the middle of a rep is the wrong time to question whether you can do it.  Just attack.  Be predatory.  Immodest.  Arrogance is almost always bad, but it is okay to just build up your confidence and tell yourself that you can quit or fail later but that you are 100% committed to the current rep. Sold out for that moment.  Unhedged. 

My lower back was cramping for about the whole second hour in the gym but I managed to not stop or mention it (okay mentioned it at the end).  And this is when I landed on my next tweak for my fitness routine: no more mentioning owies.  No more even mentioning what else I did that day.  I have a bit of a habit of mentioning my long run when I get to CrossFit, mentioning CrossFit WOD when I get to BJJ, and mentioning sparring when I get to my next run.  This habit has the stink of excuse wrapped in the veneer of casual conversation.  But it is too much of a reminder to myself.  Everyone has other things in their lives.  Mine are all voluntary.  And I need to shut up about them.  They aren’t secrets; if someone wants to ask, I’ll tell them.  And if not, then I’ll just get to work. 

Reader question -

For those of us not down the rabbit hole but standing on the precipice - if we have an upcoming GP physical with bloodwork what items should we request that a standard primary care doctor might not consider?  Testosterone seems like an easy one.

100% yes on asking your GP for a full blood panel including testosterone (and remember that the key number is free not total T).  Here’s the other data I want to see:

Sex Hormones:
Total Testosterone (LC/MS) [uncapped]
Free Testosterone (Equilibrium Ultrafiltration) [uncapped]
Estradiol, Sensitive / Ultrasensitive (LC/MS)
Sex Hormone Binding Globulin (SHBG)
Progesterone
Prolactin
Cortisol

Gonadotropins:
Luteinizing Hormone (LH)
Follicle-Stimulating Hormone (FSH)

Neurosteroids:
Dehydroepiandrosterone Sulfate (DHEA-S)

Prostate Health:
Prostate Specific Antigen (PSA)

Thyroid:
TSH
Free T3
Free T4
Thyroglobulin Antibody (tgAb)
Thyroid Peroxidase Antibody (TPOab)
Reverse T3

Growth Hormone/IGF-1:
Insulin-Like Growth Factor I (IGF-1)

Lipids:
NMR LipoProfile® (LDL-P, small LDL-P, LDL-C (direct), LDL-C (calc), LDL size, large VLDL-P, VLDL size, HDL size, HDL-P, HDL-C, Total Cholesterol, Triglycerides)
Triglycerides
ApoA1
ApoB
ApoA1:ApoB Ratio
Lipoprotein(a)

Blood:
Complete Blood Count w/ Differential (Hematocrit; hemoglobin; mean corpuscular volume (MCV); mean corpuscular hemoglobin (MCH); mean corpuscular hemoglobin concentration (MCHC); red cell distribution width (RDW); percentage and absolute differential counts; platelet count (RBC); red cell count; white blood cell count (WBC))
Reticulocyte Count
Phosphorus

Metabolic:
Comprehensive Metabolic Panel (albumin:globulin (A:G) ratio; albumin, serum; alkaline phosphatase, serum; bilirubin, total; BUN:creatinine ratio; calcium, serum; carbon dioxide, total; chloride, serum; globulin, total; potassium, serum; protein, total, serum; sodium, serum)

Insulin Sensitivity:
Blood glucose
Fasting Insulin
HbA1c
Insulin Resistance Score (LP-IR)
Uric Acid

Liver Function:
AST
ALT
BUN
Bilirubin, Total
γ-Glutamyl Transferase (GGT)

Kidney Function:
Creatinine w/ eGFR
Cystatin C w/ eGFR

Vitamins:
Vitamin D, 25-OHD (25-Hydroxy)
Vitamin B12
VItamin B9 (Folate) / Folic Acid
Magnesium

Iron Panel:
Iron
Transferrin Saturation / Iron Saturation
TIBC
UIBC
Ferritin

Inflammatory Markers:
C-Reactive Protein, High Sensitivity (hsCRP)
Creatinine Kinase (CK), Total

Heart Health:
Homocyst(e)ine
Trimethylamine N-oxide (TMAO)
Fibrinogen (Factor I) Activity

Tumor Markers:
Alpha-fetoprotein (AFP) 

Urinalysis:
Complete Urinalysis (color; appearance; specific gravity; pH; protein; glucose; occult blood; ketones; leukocyte esterase; nitrite; bilirubin; urobilinogen; microscopic examination of urine sediment)

If your GP doesn’t offer this, you can get the above complete male panel with over 100 biomarkers from Marek Health.  My experience is that GPs are baffled by the idea of optimization because it doesn’t fit a billing code (their system is designed around matching specific symptoms with specific prescriptions, not getting at the source of symptoms).   

Training

Today’s whiteboard:

As many repetitions as possible in 3 minutes x 5 rounds --

• 10 handstand pushups

• 15 toes to bar

• AMRAP Front Rack Lunges 165 lbs

• Rest 1:00 minute

Upcoming run:

Saturday mornings we’re starting earlier and upping the mileage a bit as numerous runners prepare for ultras.  And speaking of ultras… this year is just too booked up but as I start brainstorming 2024 this one might be hard to avoid:

Like hills?  I love hills, especially screey ridges (which is why I won’t be able to stay away from Wales).  Here’s how to train for them.

Fueling

I wanted to try bulking as part of my plan to gain muscle… but just a few pounds into it, I hated it.  In theory I wanted to gain 25 pounds; in practice I quit after fewer than 5.  It felt worse for running and worse for rolling.  I quit (not everything, just quit a quick weight gain).  My hope is that the cut can be quick and easy as the bulk was quick and intentional.  The plan: no food after dinner, less snacking, forks over spoons (steak instead of ground), and switching back from as much filtered milk to water.  As a compromise, I actually like (trigger warning: this is weird) mixing sparkling water with filtered milk.  I don’t know why this bulking attempt went so badly, but maybe some people’s frames simply carry weight better than others.  Maybe I’m just built to be lean. 

Supplementing

The best thing about writing Vale Tudo has been getting reactions from knowledgeable readers; this was a particularly good comment on supplementing.  Please keep ‘em coming.

Measuring

Measure everything you care about but don’t drive yourself crazy.  For me, that’s weighing myself daily but only paying attention to the data in rolling weekly averages.  Otherwise, the data is too noisy. 

Recovering

Back for more Graston scraping this weekend as well as another mobility session. 

Closing

What is the best way to build muscle?

ChatGPT nails it: 

The best way to build muscle is through a combination of strength training exercises and adequate protein intake. Here are some specific recommendations:

Strength training: Incorporate compound exercises such as squats, deadlifts, bench press, and rows into your workout routine. These exercises target multiple muscle groups at once, allowing you to lift heavier weights and build more muscle.

Progressive overload: Gradually increase the weight you lift over time to continue challenging your muscles.

Adequate protein intake: Consuming enough protein is essential for muscle repair and growth. Aim for 1-1.5 grams of protein per pound of body weight per day, and try to include a source of protein in each meal.

Adequate rest and recovery: Allow enough time for your muscles to recover between workouts, and make sure you are getting enough sleep.

Consistency: Stick to a regular workout schedule and maintain a consistent effort over time.

Consider working with a trainer: A certified trainer can help you design a workout program that is tailored to your specific goals and needs.

It's important to note that building muscle takes time and consistent effort, it's not something that happen overnight. Also, it's important to check with a medical professional before starting any new exercise program.

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