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Day 1!
Goal:
- 14 or more days, in bed before 2 am (Progress: -)
- 7 days or more lights out before 2 am (Progress: -)
- Aiming for 7+ hours of sleep for 14 days of the 21 (Progress: -)
- Strictly recording my bedtime for at least 18 of the 21 days of this challenge (Progress: 1 day/18)
Bedtime (lights out): 5:03a (41 minutes earlier than the night before)
Waking time / Hours slept: 11:43a (5.22h) (~1 hour less than yesterday)One step forward (lights off earlier) one step backwards (less sleep). Daily public accountability helps.
Goal tonight: in bed, lights off before 2a; 7+hours of sleep
It’s not too late to enter the 21 day challenge! 21 days will pass whether you choose and work towards success… or sit on your ass devolving. Which will you choose!?
Okay… day before the official Challenge starts, but I’d like to set myself up for success by starting the habit now.
Measurable: statements like “make this year wonderful” or “do better at sleeping” are vipid and unhelpful. Mushy. What does “wonderful” or “better” even mean!?
Important I – you – set up measurements of where you want to get to with your Challenges; how far you got with a step.
To that end I am using:
- Sleep as Droid to measure my subjective hours and quality of sleep;
- Wellue O2Ring Smart Ring Pulse Oximeter to measure objective measurements of O2 level and help me stay in a better position for sleep (I snore, the ring sounds an alarm telling me to reposition myself for better sleep when my blood oxygen level drops)
The main measurements for success will be 1) when do I get to bed, lights off; 2) How long do I sleep (aiming for 7.5+) and lastly 3) my subjective quality of sleep
But baby steps first. Last night didn’t count but…
Bedtime (lights out): 5:44a
Waking time / Hours slept: 12:23p (6.39h)Tonight’s New Year’s Eve, so likely a poor night to start trying to go to bed early 🤣 but… this is where we’ve brought ourselves, Mark Farmer… this is where we’ve brought outselves…
Tonight’s goal: in bed, light’s off by 2a. Here we go!
Ahahaha! Love it!
And I love Marie Kondo’s book – I also bought it but I’ve never fully implemented it and DREAM of the day that I’d “Marie Kondo-ize” my house to have everything neat and orderly with fresh open space!
Cool.
And… you beat me to the punch: HOW/What will be the steps to that.
I don’t want to interrupt the process as Kondo lays out an entire process IN her book.
How far are you into the book? BC that will help you lay out the process.
That being said either by reading the book (maybe that’s the first step…?) OR through your own brainstorming, DO name SMART – Specific, Measurable, Attainable steps with specific Times for completion!
Answer those questions; pitch in other’s challenges and let’s get a start on ROCKING 2022! <3
Consider selecting ONE goal in ONE area of your life:
– Mind
– Body
– Spirit
– Relationships; or
– WealthMake the results you’re seeking
– Specific
– Measurable
– Realistic and
– TangiblePost a short plan if you’d like; ask for advice or help; offer your help and encouragement to others.
21 days to profound success and a real change… or empty arguments and FB mental masturbation…? Your choice.
Remember guys: Share this and invite others. Scientific research shows that people whom set goals with a partner increase their rates of success hugely. The more people involved the more added energy and excitement!
Bah… still just struggling to get some momentum. Sleep has REALLY impacted both diet and working out and that’s where this has to start, for me.
Thinking about starting a separate thread for 21 days of 7+ hours sleep a night; bedtime by 2am…
How’s your goal doing? What eating / workout plan?
I think I need to do some more research – BCAA’s have been such a long part of my regime, my mind automatically goes to them. I’d SWEAR that there IS some evidence SOMEWHERE that they stave off muscle loss.
For the most part I use them immediately prior to a workout, in addition to Whey. Occasionally I’ll use them 1st thing in the morning for the same reason.
But I was also a long-time user of Glutamine. And the evidence for that never came through. I’d buy it anyways, because it’s so cheap and I figured “better safe than sorry,” but after never finding evidence of efficacy I finally gave that up.
Curious to hear about your protein shake recipe? god forbid it be another version of your extra-fat-laden monstrosity you used to drink LOLz
So after reading that conclusion are you still going to use BCAAs?
I think the only time i use them is when I want some protein after a cardio workout and don’t plan to eat for a while and don’t want a scoop of whey.
BUT I JUST CAME UP WITH THE BEST RECIPE FOR A PROTEIN SHAKE THAT I’VE HAD IN A LONG TIME.
Hows your diet and exercise routine going Mark? Vs the goals in the beginning of the thread.
I’m cutting while trying to retain/build muscle. Could be going better, but isn’t going poorly. I should be in decent shape by summer if I don’t lose any more muscle. Somehow I lost 5 pounds in the last 4 days. No realistic explanation for why, unless the beginning weight was just a high outlier. But it didn’t seem that high compared to the other weights in that similar time period.
It’s solidly sticking @ ~52k level… predictions are that it’ll go another 4x at least.
Still believe it’s a gamble – don’t invest more than you can afford to lose – but it’s fun watching it go up!
Ah, the study I just cited concludes, “We conclude that the claim that consumption of dietary BCAAs stimulates muscle protein synthesis or produces an anabolic response in human subjects is unwarranted.”
so they’re sayin’… nope.Kolea, ingesting both has to do with freeing up the protein for how it’s best used – BCAA get to be absorbed together for repair; whey protein go straight into synthesis rather than repair
It’s also a belt/suspenders situation
The stack that I use is for ideal nutrition, some parts of it likely ARE a waste of money: glutamine, for instance. Very little research that taken as a supplement it does anything
and let’s be frank about protein supplementation at all: it’s HIGHLY likely that you DON’T need 2 g or even 1 g of protein per pound of body weight
Part of the old-fashioned piss tests for nitrogen were simply oriented around whether or not your body was excreting protein – showing that you were literally pissing it away
You messaged directly asking, “Wait so what do you think the difference is between synthesis and repair???”
Posting here to continue the conversation:
My understanding (which may be dated or flawed) is that proportions facilitate use. Whey needs to be broken into it’s components, which are then subject to uptake on first come, first serve basis. BC BCAAs are already “component-ized” those are easily used/served to repair
In short, yes: repair of damaged fiber is dif. than building new fiber
but again, the main idea is 2 fold:
– serve ’em up how it’s easiest used; and
– belt and suspendersIt’s not incredible bc it examine other outcomes, but e.g. this article: “There are several possible explanations for the lack of robust association between whey supplementation and fasting blood BCAA patterns reported here.”
https://academic.oup.com/jn/article/145/4/691/4585696describing different absorption / effects from ingesting straight BCAA vs. Whey
Anytime the body has to break something down it’s use changes – e.g. not all proteins are digested equally fast, meaning that whey will break down in to some aminos… while other have yet to be broken down for individual absorption
and the ratios of availability affect how body’s going to use ’em
again… this is all in my largely, lay-person, old-school belief systems (many, tho, of which have stood the test of time)VERY lay-person, unsupported phrasing: https://www.briancolemd.com/blogpost/2018/12/31/amino-acids-vs-protein-powder/
This is a little more on point, although I’m unsure if the study’s conclusion supports my old-school beliefs: “Theoretically, the maximal stimulation of muscle protein synthesis in the post-absorptive state in response to BCAAs alone is the difference between muscle protein breakdown and muscle protein synthesis (about 30% greater than synthesis), because the other EAAs required for synthesis of new protein can only be derived from muscle protein breakdown.”
My pre and post workout nutrition: scoop of whey protein mixed with water, 10g of BCAAs,
Why you think you need whey AND bcaa’s in the same shake?
https://www.gymfailedyou.com/bcaa-vs-whey-protein/
>Here’s the most important point!!!!
So we’ve established that approximately 5g of BCAA a day promotes muscle synthesis. It also lessons post-exercise muscle soreness.
We’ve also noted that taking too much of a particular amino acid creates an imbalance for others. This is because of the absorption competition.
Most whey protein supplement shakes contain approximately 5g of BCAA…
And you’re likely already drinking shakes…
Thus there is no need for the additional expense of BCAA powder or pills. Save your money!