i mainly eat salmon, chia seeds, and nuts for omega 3's. also take fish oil supplements
i'm a bit wary of eating salmon every day because of mercury
how do you guys structure eating enough omega 3's? what else should i eat?
title. gemini tells me that EPA/DHA are the "real" omega 3's that one needs and that ALA in nuts have a low conversion rate to them.
btw thought i'd emphasize that I'm completely clueless here. my only dietary guidelines right now are to eat my macros and eat lean meats, fatty fish, and unprocessed foods. here's what i've been eating for the past few weeks. i follow influencers like huberman and bryan johnson but don't really follow or understand most of the advanced stuff. i'm asking this q to learn more and understand
want something like the below but want to see what else there is for $350 or less
pic is Secretlab MAGNUS Vertical Monitor Stand Setup
context: 5'8'' male, 150ish pounds. remote worker trying to dietmax and healthmax. goals are to get enough protein a day, enough carbs to fuel my brain for engineering work, and to make my gut microbiome as healthy as possible (nuts, diverse fiber)
i get almost all of my food from costco to save $$. i swap out lean meats, egg whites, and i eat something similar to the above almost every day except sometimes my third meal will be less healthy.
i think my philosophy is make diet as frictionless as possible - tasty enough that i can maintain and healthy as possible. i like everything i eat so it seems to be working out for me so far.
i think off the top of my head, don't get a ton of leafy greens. i don't love eating spring mix but i'm looking into how to work on that
third image is slightly wrong bc i didn't make it yet so it's something similar i ate previously
when I was younger I would say I had solidly rooted identity. i went to korean school and had korean friends.
I don't know where things went wrong but I struggled a bit with mental health and also became much less conventionally attractive. i went to a semi prestigious summer prgoram and the koreans there took a group photo when the program ended, without me
in college I tried joining a korean american student association but i had trouble socializing since most of them were internationals. I even overheard one of them say something to the effect of "is he chinese, are chinese people going to start coming in"
I have pretty bad cystic acne that probably doesn't help with how i am perceived socially
I don't think that all korean people are judgemental or prejudiced. I also think that the blame for my lack of socialization with other koreans lies mostly on me for not being more confident and plucky.
What I want is to hear about how you guys have navigated personal identity re: nationality while in the U.S.. I grew up eating korean food, speaking korean, and generally being part of the culture. I would like for my kids to as well, but my girlfriend is chinese. I don't think half koreans would be accepted.
I think there's value in korean culture but I don't identify with most of the negative behaviours they've shown me. I've said out loud before that I'm American not Korean and I have almost nothing in common with someone back in Korea to the great displeasure of my parents
title. i asked ai and it recommends specific intensity zones based on the kind of day (steady state e.g. days 1,3, long and interval days)
but i don't see any indication of the website here
https://thepeteplan.wordpress.com/beginner-training/
i'd also like advice about stacking this with other exercise. i'm using rowing as a proxy to getting health benefits related to 10k steps a day because i keep getting it band syndrome.
so i read this post, and that got me thinking. a little background about me. i'm an remote engineer, and around a year ago I started healthmaxxing religiously. waking up at 6-7am, spiking cortisol in the morning through weights and cardio, 1g protein /lb bodyweight.
but that turned out not to be sustainable. the cardio was intense (zone 4-5) rowing through beginner pete's plan. it intimidated me, which meant i was scared of going to the gym, which stopped me from going all together at some point.
i also did my diet too strictly. instead of focusing on what was sustainable i worked backwards from objective macros (which turned out to not be helpful anyways)
now i'm coming back and trying this again. i've got diet figured out. i don't crave unhealthy food because the food i eat is delicious enough (i pretty much do mediterannean diet - lean meat, whole foods, veggies, nuts if anyone cares). i got it to this point by iterating - slowly moving my diet over while making sure it was sustainable
now the exercise part. i play pickleball most days. it's fun enough that there is zero friction from me doing it. but from what i am reading, this is probably not enough. i need 10k steps a day for optimal benefits
so, TLDR, how do i approach cardio in a frictionless, sustainable way? how do i know when i'm getting enough cardio or not enough? feedback is probably the most important part of figuring something out
title. i think this indicates slow digestion. thing is i back-load my water intake usually because i don't want my gut bulging out during the day. i'll usually get 20fl oz with each meal then another 60 fl oz towards night.
i consume around 1600 calories a day. almost everything i eat is plant based or lean meat. any thoughts?
edit:
5'8'' male, 1600 calories is my BMR. any exercise i do is weight lost. so yeah technically i'm on a cut, but i almost never exceed 500-750 calories from activity a day so weight loss isn't too rapid.
title. lately i've been trying to eat as many different plants as possible in a week because i heard it's good for me. in the past i used to rely a lot on no-carb wraps to hit 30+ grams of fiber a day.
now i get fiber exclusively from real food. i eat a ton of different things including almost exclusively mediterannean diet on some days. at least a couple kiwis and an avocado a day. right now i'm getting 25g because that's the recommended amount for korean men.
i'm sure that this is good for my gut bacteria. but i don't have a way of telling how good it is for me, and where the point of diminishing returns is.
how can i tell without getting my gut sampled?
around a year ago i lost a substantial amount of weight and gained a substantial amount of muscle doing at least an hour of cardio a day. i followed the beginner pete plan for rowing and tried a running plan
two things went wrong. firstly i increased my weekly mileage too quickly and got it band syndrome.
secondly i don't know why but i ended up binge eating my way back up to my original weight. i think partly because a pretty high caloric deficit left me craving sweets all the time - i was eating only my BMR back.
so this time i'm trying to approach it properly. ideally i want to lose as much weight as possible - and hence want to do as much cardio as possible - but don't know when to put on the brakes.
so i'm looking for programs to follow for low impact exercises. maybe rowing and swimming. probably going to run multiple programs at once.
advice appreciated
5'8'' male looking to find basic (white black grey) shirts that emphasize v taper. typing this from a hotel room so i can't take measurements
i have black under armour compression shirts but i can't be wearing those everywhere
white j crew broken in (size m) shirts are my go to, but it's a little straight up and down and doesn't emphasize my figure enough
... is that none of them are supposed to be considered as "real" characters/people but rather they are all there to create the story, the world -- they are colonists, the cowboys in wild westerns, the burger in burger king, etc. they represent ideas, concepts, values, but not an actual person.
i was inspired to start rucking by my brother, who recently graduated army BCT and is worried for his OCS ruck.
whenever starting something new in the gym (rowing, long distance running, etc) it has always been helpful for me to have a program
i was just going to shove a 15 pound ruck plate from amazon into a backpack with towels and go at it slow pace.
advice / criticism appreciated