health

[pastel mango]

oh

do you need like protein or somtn

[tawdry ice]

as long as you have enough protein

often times you dont even need protein shakes

but it doesnt hurt to make sure you have enough protein

[pastel mango]

ok

thx

[river path]

You literally need calories to gain anything.

It's very simple and it's the same for everyone. Consume more calories than you burn, you gain. Consume less calories than you burn, you lose. What you gain and lose can be influenced by other things.

[tawdry ice]

"gain muscle", genius

eating more calories than usual for a long period of time is just going to make you gain weight in the form of fat

you can be in a calorie deficit and build muscle

[vagrant canyon]

Are blueberries goood

[covert sphinx]

they taste pretty good

[river path]

Read the last sentence. Then maybe you'll catch up.

[river path]

I can not be in a calorie deficit and gain muscle.

[bronze wasp]

oh no its r/fitness all over again

[odd quiver]

(you can't be in a calorie deficit and build any significant muscle)

[tawdry ice]

Well its a good thing hes not even on a deficit

I was using it as an example

And no one is in a deficit forever

It changes

Idk where you got that significant muscle quote from

[fickle bloom]

Yeah if he has never lifted he has quite a bit of newbie gains to get before he really needs to bulk to maximize his muscle gains

[river path]

Simple fact is still you need to consume more calories than you burn to gain weight. You aren't going to lose weight and gain much muscle, it's very inefficient. Don't confuse getting stronger when you first start lifting with building muscle either. Because that's not what that is.

You're also creating a deficit by working out if you were on maintenance before. Again you gain only when you consume more calories than you burn and you lose when you consume less than you burn.

[fickle bloom]

I agree with you on that you need to consume more to gain but I just don't want him to over do it and get fat like a lot of people did on their first bulk (me included). I would rather him try to gain as much strength around maintenance then get the bulk once the lifting is dialed in if he wants to maximize his strength gains while keeping great shape

[wise ermine]

I’ve had a slight shoulder pain in the last couple days on the arm I use my mouse on. Anyone know what’s up

[eager violet]

Keep getting side delt pain in my mouse shoulder when playing. Any ideas? I can OHP nearly my body weight and do a lot of band pull apart/outwards rotations, so I doubt my shoulders are weak.

[flat current]

if i eat healthy food , which aspects of in-game performance will make me better? and what fruits to eat when going to play?

ping me when answer plz.

[upper folio]

Cognitive health

[fallen glen]

@flat current https://www.nutrition.gov/topics

[fallen glen]

@flat current kind of a broad question. While say, eating an apple probably won’t make you significantly better at your game, a combination of good nutrition and healthy lifestyle decisions can help your overall performance in life as well as your in game progression.

@flat current Generally, health relates to performance. Ensuring your body is supplied with nutrients allows your body to function optimally. Broadly, proper nutrition: gives you energy, regulates chemical processes in your body, and helps your body maintain/develop structure.

I think that the connection between consistent energy and in-game performance is self-explanatory.

Generally speaking, our body “functions” with the help of chemical processes, or reactions. Eating healthy can provide our body with proper nutrients to optimally perform these chemical processes. One example is the mineral Potassium. Potassium helps nerves and muscles in our bodies to function. Another example is iron. Iron is used in a process that eventually helps to transport oxygen to cells in the body. Cells in turn need oxygen to function and to survive.

One example of how this translates to in-game would be: the body uses nutrients to send and receive messages (“commands”) from your brain to your hands/arms. This relates to your fine motor skills, mouse control, reflexes, the steadiness of your arm, etc.

The third category I mentioned is repairing and maintaining body structure. Basically, proper nutrition helps your body repair itself and grow.

@flat current The website I linked is a good resource. If you have a specific question feel free to ask.

[flat current]

👍

[golden talon]

hey yall since yesterday ive been feeling tingling and numbness in my finger tips and a very mild wrist pain. could this be a bad sign? ill start stretching from now on but im really worried i had fucked it up for good

obvs ill be taking a break from kovaak and all fps games until it goes away

[glossy frost]

When good hand broken, just use other hand for Kovaaks

[lament umbra]

[graceful pine]

[lament umbra]

note: dont take drugs

[fallen glen]

@golden talon that's unfortunately one of those things that someone can't really solve over a text chat. with things like that, you really should see a doctor. They have tools, like imaging, that can help you to figure out what's going on.

[coral nymph]

Sounds like carpal tunnel, do what Erik says, thats alarm bells

[undone salmon]

Hey Im just wondering if it's normal to get bad eye strain from staring at my screen? Like I can't play any kovaaks scenario without my eyes starting to hurt and water up. I used to use blue light filter glasses but unfortunately lost them, maybe it could be a caused by that? I'm not sure. any help will be great thanks (just to clarify I've never had this problem before, only now that my glasses are gone)

[thorny dew]

I sometimes have that and blinking more usually helps

[left plinth]

is tight claw bad for hand

[covert sphinx]

wdym by tight

[left plinth]

like

finger tips are closer to palm

or bottom of mouse

so like a high arch

[fierce rose]

@undone salmon a lot of monitors have low blue light mode u can try that or turn on windows night light to reduce the strain from blue colors or w/e its called. defo helps me after getting a 400nit monitor

[deft jackal]

I am having a hard time finding a sweet spot for the lumbar support pillow in the chair

[ripe tree]

How close should i sit to my monitor

If i wanna be healthy

[deft jackal]

i think its like arm lengh

[surreal orbit]

It is! ~18 inches, or roughly arm length.

[surreal orbit]

Claw grip in and of itself can be fine. But if you're gripping tightly to maintain stability, that's a lot of load on your hand/forearm muscles and tendons over time.

[surreal orbit]

Do you mean in terms of thickness or height?

[left plinth]

Das what I thought , ima like tighten my regular claw jus a bit and if there is strain still ima just go back to regular

[deft jackal]

height

[surreal orbit]

Get somebody to take a picture of you while you're standing (or set a timer and take it yourself), so you can see where the normal curve of your low back is. Set the pillow in the middle of that curve against your back, and then sit down

That's roughly where it should be

[deft jackal]

Ok, just a question, is the pillow too high, if as soon as I relax my back i lean forward and fall into my desk?@surreal orbit

[ripe tree]

should i wear glasses while playing if im slightly nearsighted with 20 40 vision

[surreal orbit]

@deft jackal Possibly! Hard to say for sure without seeing your setup. Generally, the pillow should be pretty low, like right above your hips/butt

[violet swan]

i guess this is more leaning towards mental, but is it normal to be distracted/disoriented by loud noises where i can't concentrate due to them?

fixed

[weak mason]

how long after a workout is optimal performance

[tulip token]

Hey i dont know if anyone else has this problem, but does anyone else take sharp inhales as they engage in a fight in any game. When ever i got for spray battle in cs, or a duel in minecraft, i take a sharp inhale as the fight starts. it is mostly prominent in fortnite. anyone got some breathing exercises or something that can help?

[graceful pine]

Box breathing.

I do it during downtime, respawning, or in between games.

[tulip token]

great, thank you

[weak nacelle]

My wrist is hurting should i continue playing kovaaks?

[ripe tree]

Play until ur arm falls off

[cyan rivet]

Can anyone recommend some good electric desks, im based in UK

[weak nacelle]

🤣 🤣 🤣 🤣 🤣 🤣 🤣

[river bobcat]

try and relax while playing

[devout wedge]

my hands get kinda slippery while I aim train

like

they sweat but not like dripping sweat

they dont get wet or anything

also I feel like there is a lot of friction between my arm/wrist/lower hand with my mousepad

I use like a year old gsr-se

[haughty forge]

I used to never have pain/discomfort when playing but over this past month or so I've started getting wrist pain and grip strength slowly becoming worse. I use like 25-27cm and arm/wrist aim (kinda both idk) but My wrist has started having pain/aching pain throughout it off and on and my grip strength feels like its getting worse over time. I feel like throughout the day it becomes harder to keep a grip on my mice. Any clues to what this could be or fixes?

[graceful pine]

You need to build strength in your hand.

invest in a grip trainer.

[haughty forge]

I have one from probably years ago i found throughout my house. It doesn't feel like it has much tension or force to press should i try and find one with more tension?

[graceful pine]

Do more reps but make sure you stretch afterward and take breaks from games.

[graceful pine]

Also if you have heavy weights or a bag you can fill at excess, carry them around for a few cycles. Good way to train that.

[graceful pine]

It's probably not RSI.

There is a difference between applying tense pressure while mousing and having a firm hand that's conditioned.

I'd argue the smoothest aimers have healthy hand strength.

[odd quiver]

My wrist and forearm hurt a little, and they feel uncomfortably warm

Also it just made a cracking noise

[ripe tree]

Does lifting weights at all affect my aim

[rough otter]

Makes you better aimer

Being healthy and strong helps ya mind and therefore your aim

[covert sphinx]

^

also youll be swole so you can move mouse easier 5head

[rough otter]

Exactly

[odd quiver]

Based on where the pain is coming from it's definitely not carpel tunnel

But it's also uncomfortable and clearly not right

Looking on google, the location of Ulnar Tunnel Syndrome seems accurate

[ripe tree]

Just use ur left hand to aim ez

[covert sphinx]

^

[crimson cove]

does anyone else aim worse after coffee?

[graceful pine]

Caffeine does that.

Or rather can do that.

[covert sphinx]

^

caffeine does wack things to the body

[rough otter]

Can make your aim better or worse

Or both

[graceful pine]

Drink enough to activate, like the amount in green tea.

[river bobcat]

When I play kovaaks my vision is like perfectly fine, but when I am in game everything is just like blurry and hard to focus on? Any ideas on why this would be happening

[covert sphinx]

well kovaaks is incredibly simple

so maybe theres just more than your brain can register

[river bobcat]

smol brain

[light moon]

Hey so if anyone could give me a awnser that would be great. Ive always been a little overweight and just really started wanting to get into good shape and become lean but not really sure where to start. I play tennis for my school and am going to start going to the gym with my friend but i dont even know where to start with that. I know its no much but i have started the 100 push up challenge. But, im sort of just asking what are the best exercise to start losing fat and becoming lean.

[covert sphinx]

i dont know best excercises but id start with calisthenics as you can do it at home if youre self conscious or something or just dont want to go to the gym. tips i can give are; form over reps and dont do an excercise that is above your current level

also calisthenics will help with weight lifting

less risk of injury

so on so forth

[light moon]

ok thank you

[solar crane]

Eat less (TDEE calculator and calorie counter), jump rope, do resistance training and progressively increase your training. You don't need to train super hard, you need to train harder than last time. Stick with it brother. Good luck. Do exercises you enjoy, it is more fun that way, and check out 5x5 starting strength dead simple program.

[silent osprey]

figure out what in your diet you can just avoid eating (eat less) and find some exercises you enjoy doing (work more)

as for gym stuff, it's really difficult to beat barbell based exercises for efficiency, though you often need some degree of supportive work to compensate for what you arent hitting, which tends to differ a bit from person to person

imo kettlebell exercises and ghd stuff + whatever cardio covers most of what people miss

[fallen glen]

"Ive always been a little overweight and just really started wanting to get into good shape and become lean"

First I think it's important to emphasize that body weight, and being in good shape, are different metrics.

Even two people with the same bone mass and the same height could way the same amount, while one is fat and the other is in pinnacle physical condition

With that said, weight gain OR weight loss is generally determined in the kitchen, things like conditioning, strength, etc. are reliant on exercise (yes, diet is still very important here, I am generalizing).

It is very hard to actually drop weight by just exercising.

If you are serious about losing weight, start by tracking EVERYTHING you eat. There are many apps on your phone to help with this. Once you've done this, you can see how many calories you are truly eating per day.

From there, you can make reasonable adjustments as necessary. There are many resources online to help determine what calorie target you are aiming for.

[lusty bluff]

Use MyFitnessPal to track

you don't need the premium version but I prefer it personally cuz I'm a nerd.

I would recommend dumbbell > barbell exercises if you're just starting out as you will more than likely have muscular imbalances thus using 2 dumbbells > 1 barbell for eg bench is better for joint health and form (something you want to nail at the start).

[fallen glen]

Simplified, weight is, for the most part, a metric of how many calories you eat (or do not eat).

[lusty bluff]

Cals in vs cals out ☝️

[fallen glen]

Beyond that, as far as "wanting to get into good shape," - that largely depends on your goals and your definition of good shape. It sounds like you are involved in athletics (tennis) through your school. I would talk to your coach to review the exercises you decide to do, and also to ensure you are doing them correctly.

Depending on what you want (i.e. muscle size, sheer strength, endurance, etc.) will factor in to how many reps you are doing, sets, etc. of each exercise

"Starting Strength" is a program many people have used with success to get into weight lifting.

https://startingstrength.com/

Beyond that, (and I believe this to be VERY IMPORTANT), is that there is a difference between weight lifting and being healthy. Lifting weights can contribute to overall health. However, many people pursue weight lifting and neglect other forms of exercise.

Generally speaking, cardiovascular fitness is more important for your overall health than weight lifting - and many people do not get enough cardiovascular exercise in to be healthy long term (using AHA metrics).

There are many health complications that have been linked to sedentary lifestyles.

The AHA is a good resource for this.

https://www.heart.org/en/healthy-living/go-red-get-fit/what-exercise-is-right-for-me

Regardless of overall goals, I would encourage most people to incorporate aerobic fitness into their lifestyle (and their exercise routine).

Beyond that, things like diet, enough protein, etc. are important as well when it comes to health and building muscle.

[graceful pine]

I've been going from nonexistent cardio to using a weighted jump rope. That shit knocks reality into you hard.

[fallen glen]

Again - I would talk to your coach, a doctor, or a nutritionist for specifics about diet, as they know more about you and your body than I do.

With that said, simplified - eat a lot of fruits and vegetables. Then, eat a lot more. Eat fewer things that come in boxes and wrappers. Eat whole, real foods. Drink water. Drink less things that come in boxes and cans.

If you have more specific questions, feel free to ask. That is the most basic introduction to fitness I have though. This is a rabbit hole that can go on forever it seems. The decisions we make today will impact our health later on in life. Best of luck, and congratulations on deciding to invest in your health and your future.

^Jump ropes can be a good exercise. I like it at any rate

[lusty bluff]

I'd say a caveat to that is that sparkling water is a really good way to stay satiated, black coffee/caffeine is overall very good for you (pre and post workout due to lipid mobilization etc), and keep in mind fruit can be quite high calorie so don't splurge

[graceful pine]

Spices are your friend. Makes all those potatoes, brown rice, beans, chicken breasts work.

[fallen glen]

As Laser said, generally we should eat more vegetables than fruit. There is a lot of sugar in fruits, typically.

[graceful pine]

I've been looking into the poor man's ways because my current disposable income is dirt. Lots of single ingredient buys. Wheat bread and peanut butter is a great snack. My HS conditioning teach has me still swearing by it.

[lusty bluff]

^^ Nutrition is nutrition. You don't just suddenly get healthier because you're buying the $10 oats > $2 oats.

[fallen glen]

Exactly

[graceful pine]

Oats, blueberries, strawberries.

[fallen glen]

Interestingly, a lot of healthy foods are cheaper than their processed alternatives. As an example, my local grocery store has avocados for $3.99/5 (while on sale) or .99 cents (USD) per avocado. So, for $4 USD you can get 3-7 days worth of avocados, or a bag of Doritos for the same price.

Depending where you live, (I live in the United States), the perimeter of grocery stores is where you want to be while shopping. For whatever reason, that is where the real foods are. The produce, the meat, eggs, oats, grain, etc.

The aisles have all of the junk and other fake food.

Rice, chicken, and steamed vegetables can be a pretty cheap meal that is healthy. In bulk, quinoa can be cheap. Buying ingredients for a salad instead of a prepackaged salad can also save money, etc.

[graceful pine]

I love making a hotpot, too. Have a bunch of quick cooking foods out and toss them in. Need to do it more often.

I swapped over to jump rope a week into doing hourly cardio, running, or rather, attempting to. Hit three miles in under an hour so that's nice. But I read and saw that rope is much better on your joints and can have sharper results. Good for me who only has boots. Not the best hauling it in them.

Figured a weighted one would hit a few more nails on the head. It does. Painfully so.

[lusty bluff]

Ye, bike riding is really good for your joints, IAT swimming ofc.

I have to run a heap for work so my knees are fucked so can speak from personal experience, don't run every day.

Unless you have to be the next David Goggins

[graceful pine]

Lmao I think right now if I can swing this rope for five minutes straight I'll be content for a little bit.

3lb doesn't seem like a lot until it's flying over your head for the 50th time and you have a second to lift your body off the grass.

[eager stirrup]

ive heard that doin things like muscle building is bad for lower ages
like sub 18
is that tru?

[fallen glen]

https://pediatrics.aappublications.org/content/145/6/e20201011

That is the AAPs stance on it.

[lusty bluff]

@eager stirrup From my experience in competitive sport, whereby you want to be "BIG" and "STRONG", it's a gradual increase.

You should start properly lifting from 16 imo, with lesser variations of such prior to

[fierce rose]

as long as u dont touch steroids and train responsibly theres no way u fuck your body up working out if anything its only gonna help

[lusty bluff]

Ehhh debatable

[eager stirrup]

hmm

[lusty bluff]

You're going to irrefutably damage growth plates going for a 200kg 1rm on a squat at 14

[eager stirrup]

tru

[fierce rose]

probably but getting to a 200kg squat at 14 is 1 out of a million

[eager stirrup]

guess i shud just gradually increase the difficulty

[lusty bluff]

So it's just about knowing boundaries. For reference, we did a heap of time under tension, body weight exercise as kids

and then worked in dumbbells, plates, standard barbells, etc. until we were full on doing bench, weighted back squats, curls, etc.

Erik's/AAP's article is good, and I'd suggest scrolling through it for a general sense (there is a key points section)

[eager stirrup]

ye

im doin that rn

[lusty bluff]

Muscle building is always going to happen no matter what you do, just depends what type of resistance you implement as to the effect of "training"

[eager stirrup]

ok

well thanks for the info

appreciate it

[lusty bluff]

👍

[thorny dew]

@austere gulch I have no idea, but maybe meditation? good for focus I guess

[river bobcat]

I have adhd and even adderall doesnt help me focus, meditation has helped me a little but I use the wim hof method. Still trying to find things that help haha

[covert sphinx]

thats exactly why i started making the calls lmao

[sonic tangle]

Does anyone know why the bottom of my forearm hurts when i press down with my middle finger

if i hold my arm horizontally and press down on my desk with my middle finger my forearm hurts

[fluid jackal]

dont know why but massaging and stretching the whole forearm helps if u do it for a couple min

[solar crane]

Maybe your dosage is wrong but I am assuming you have tried that. There is more than just Adderall, talk to your about trying a methylphenidate (concerta/ritalin) or a non stimulant if Amphetamine is not helping your symptoms. Good luck brother

[river bobcat]

Yeah I have an appointment on the 1st 🙂

Ive tried doing 30mg 2 times a day and it didnt do anything

so def not the right prescription for me

[lapis bolt]

@river bobcat I was the same way with my anxiety meds. Went from 10mg to 150 mg a day

made a big difference for me

[river bobcat]

150mg of adderall would be insane

[lapis bolt]

Meds make such a big difference in m yoverall quality of life my family/friends can tell if I forgot to take it or not right away

Mines not for ADHD haha so not adderall

[river bobcat]

yeah

even 30mg is good amount

[covert sphinx]

holy shit 150 mg?

[river bobcat]

i just need to find something else

[lapis bolt]

Anxiety OP af @covert sphinx

[covert sphinx]

fr

[lapis bolt]

turned 22 and suddenly developed it

aids brain chemicals

[graceful pine]

I truly need to be analyzed. I have more issues than I know what to do with and I aspire to know what my life could be like properly medicated and aware.

[vale crane]

hey guys I'm having trouble with starting to exercise, I'm 16 and I want to get started but I dont know how. Plus I often feel like I dont have the proper motivation to do so. What do I do?

[solar crane]

When I was in HS I would lift weights in the school gym after school with friends, the social element can help a lot starting out. Does your school have a weight room? Do any of your friends lift?

If no to both maybe try running or jump rope or calisthenics, just try stuff and see what you enjoy. Good luck

[candid spade]

Join one of the sports teams at your school

[vale crane]

also

I have this thing where I stretch my neck then suddenly my head hurts

it's wack

[flat citrus]

Man ur 16. Im feeling old man

[lunar python]

hi need help with wrist shaking while tracking im mostly use arm, trying to use wrist to but is annoying this shaking

[flat citrus]

@lunar python is it hurting?

[lunar python]

no

[flat citrus]

Hmm it might be just lack of smoothness

[lunar python]

idk my wrist just shakes when tracking

[vale crane]

What type of shaking tho

U might have same as i have

[lunar python]

like when tracking left mostly like the forearm shakes

[flat citrus]

https://bit.ly/3mtJ0BB

This can help with your shaking while tracking. Prob do the 1by1, startjng from vertical smoothness tracking all the way to Bounce 180 tracking(personally i wouldnt do xyz)

[lunar python]

not all of it

[vale crane]

You’re an arm aimer right?

[lunar python]

yes

[vale crane]

Stretching.

Do the stretch routine for voltaic

Ur hand isnt for tracking yet

[lunar python]

@flat citrus will do thanks

[vale crane]

You’re just not used to tracking with hand

Or wrist

[lunar python]

with my arm i can track normaly but when i use wrist

thats when it starts

[flat citrus]

I always think bout when i work out, id prob get all the pussies

So yea

Thats my motivation

[vale crane]

Lmao

[lunar python]

lmao

just do calisthenics

[flat citrus]

Yo i want to try that

[lunar python]

thats what i do 3 years and still going

[flat citrus]

Sounds fun but im always worried for getting injured

[lunar python]

start slow

[flat citrus]

Im weak rn only 15 pullups

[tawdry ice]

weighted calisthenics

fun

[lunar python]

yes sir

[flat citrus]

@tawdry ice hows winners queue

[tawdry ice]

😄

we dont talk about how thats going

[flat citrus]

Praying for ur mental state

[tawdry ice]

weighted calisthenics will make the pain go away

thx

[vale crane]

whAts calishytheydybehzyd

Im new to exercise

[tawdry ice]

bodyweight resistance training

[lunar python]

bodyweight

push ups pull ups dips

stuff like that

[flat citrus]

I think for starters

Are u skinny or?

[lunar python]

no not skinny but was thou

[flat citrus]

Yea i started out skinny too

[lunar python]

@vale crane just give it a chance motivate yourself do it for you

[graceful pine]

I think I've been vastly understating the importance of doing dynamic stretches.

For my hands, fingers, wrist.

[fallen glen]

Read above for some getting started information. As another individual mentioned, getting together with a person/a group (especially at first) can help you consistently exercise, and it can help you learn. As far as proper motivation - my take is that there is a difference between motivation and discipline. Motivation is transient. Discipline is persistent. I don't know anybody who has felt"motivated," every single time before they go to the gym or do physical training. Personally, I have days where I don't want to go to the gym or exercise, but that doesn't mean I can just skip that part of my day. Discipline is following through, even (especially) when you don't want to. For me, adopting a mindset of "I have to workout," has worked well ("have to" in that there isn't a choice, not "have to" as a complaint). On days that I don't want to PT, that's just too bad - because I have to do it anyways, so that is what I do.

[vale crane]

Cool!

[fallen glen]

On the other hand, if you do still need a source of motivation (which is fine), read about the health complications of a sedentary lifestyle. Read beyond the names for these complications (i.e. type 2 diabetes, coronary artery disease, etc.), and read about the actual impact these conditions can have on your life. I.e. diabetes can lead to the need for having your feet chopped off. Coronary artery disease can decrease the blood flow to your heart, resulting in heart failure and invasive surgery or other procedures.

I guess just think of what you want your health to look like 50 years from now. What about your body? Do you want to be healthy, able to go hiking, or whatever else, with friends and family - or not be able to? Do you want to be able to care for yourself longer as you get older, or do you want to have to rely on somebody else to take care of you? Do you want to have a healthy body or be fat? Etc.

Future health is a huge motivating factor for me, using that word again.

[vale crane]

That gave me a proper motivation. Thank you!!! I guess exercising for future health does give me proper motivation. Also I know this is straying away from the topic but I have this weird thing that when I crack my neck my head hurts.

Is this normal

[fallen glen]

I wish I could tell you what is causing the crack/pain. That, my friend, is something that a doctor should help you with. They have the training and equipment to do so. As far as whether or not it is "normal" - things that are normal for one person are not necessarily normal for another. However, I can say that when my neck cracks I have not noticed it to cause pain in my head.

[vale crane]

I’ll take that as not normal

Lmao

[hard forge]

Hey guys, I'm getting slight pains in my wrist and hand? I think this is because of RSI. I do already stretch before I play and during and that will numb the pain a little and make it go away. When I play a scen which requires me a pivot from my wrist like thin aiming long is when its the worse? Any ideas Im just going to take a break for a few days but anyone else had something like this?

[violet swan]

take a break, and practice mobility for your wrist

and practice a forearm training workout if you didn't do

[burnt crescent]

Anybody has tips to sleep a bit early? I tried to stop playing earlier and went to bed but I just stare at the ceiling idk why

Until I sleep like 12:30-2 and wake up 9 I wake up still wanting to sleep

[inner narwhal]

I was up all night and all day playing how will this affect my aim?

[violet swan]

@burnt crescent stop watching the monitor or smartphone 1 hour before bed

[violet swan]

I think it's not good

it definitely isnt lol

[lethal cloak]

hey i have strong deuteranomaly(red,green colorblindness) anyone got target/ crosshair color recondmendations?

[covert sphinx]

crosshair is really just preference so id say just run through the color wheel until you find something you like

as for target i just keep my walls and floor black and target white

[burnt crescent]

Ok so u just bore urself so u could sleep easier?

I always take my phone with me in bed.

Thats probably why thank you!

[covert sphinx]

not really its because your brain is receiving light from the screen making it think it is still daytime

also i wouldnt recommend bringing your phone to bed because your brain associates things with other things so if you can make it so youre only sleeping when youre in bed you'll fall asleep a lot faster

[icy prawn]

what do i do if my body only lets me sleep for 2 hours only

[thorny dew]

@icy prawn 2 hours?!

[icy prawn]

yea

[covert sphinx]

have you brought it up with your doctors?

do you drink coffee or tea or intake caffeine from any source?

[icy prawn]

no i dont

[covert sphinx]

do you take any prescribed meds?

[icy prawn]

my body only lets me sleep when its 2 am

[covert sphinx]

yeah id definitely talk to your doctor and see if you can maybe get on sleeping meds or see if theres an underlying problem

[icy prawn]

even the doctors dont know ;-;

but i do take sleeping meds but it only lets me sleep for about 1-2 hours

[covert sphinx]

have you tried cutting down screen time before 8 pm?

[icy prawn]

yea i do

[covert sphinx]

hm idk what it could be

[icy prawn]

tho last night i did get a 6 hour sleep which was rare for me

[covert sphinx]

was there anything different you did yesterday

[icy prawn]

no

i did what i do everyday

[graceful pine]

Speak to your doctor asap.

[fallen glen]

If you haven’t had a sleep study done, those can help identify things as well.

[violet swan]

@icy prawn it can be a perturbation of your sleep schedule

I did that before

I saw a Psychologist to help me with that : I did auto-hypnosis

[icy prawn]

Maybe

[violet willow]

@icy prawn since when did you only sleep for 2 hours or has it always been a problem?

[icy prawn]

It's always a problem for me

[violet willow]

do you feel tired or do you feel fine?

[icy prawn]

Cause when I was 10 my parents always wake me up at 4-5 am so I'll only get 1-2 hours of sleep

[violet willow]

after 2 hours

[icy prawn]

I feel both

[violet willow]

maybe you dont need as much sleep as 6 hours there are some people who have that

[violet swan]

When do you get bed

[violet willow]

i might be wrong

[violet swan]

Less 6 hours sleep time can be dangerous

[violet willow]

i know

[icy prawn]

I don't have a sleep schedule I only sleep if my body lets me which is 2-4 am

[violet willow]

do youre parents still wake you up?

[violet swan]

Yep it's a big problem

[icy prawn]

No it's a force of habit now

[violet swan]

It's hormonal too

[violet willow]

that really sucks

ye

[violet swan]

You went sleep after midnight

[icy prawn]

Ye

[violet swan]

That's can be the cause

[violet willow]

maybe ask te doctor for a little heavier sleep drug

idk im trying things

[icy prawn]

I mean I can stay awake for about 4 hours before I feel tired

[violet swan]

If you go bed before midnight you produce a hormone calls melatonin

[icy prawn]

What's that?

[violet swan]

And after midnight you don't produce it

It's called sleepy hormones

Sry if my english is wrong

[icy prawn]

It's alright and thanks for the help

[violet willow]

maybe his body produces a lack of those hormones

[violet swan]

Yep

[violet willow]

i think thats the problem

[violet swan]

I think it can be the cause

Trying to go bed before 12AM (midnight)

[icy prawn]

Okie

[violet swan]

In the beginning , it will be difficult to find the sleep

It's normal, try a bed routine, shower, drink infusion (not tea), reading a book ,...

Respiration will help you to find the sleep too

Tell me if it will work, after testing these tips

[icy prawn]

Ok thanks for the help

[violet willow]

i like how wel informed @violet swan is about this topic

[icy prawn]

I know it's amazing

[violet swan]

You're welcome

[warm ether]

any tips on fixing my schedule?

[violet swan]

Thank you, I like the human body works, I study in this domain 😊

[violet willow]

thats really cool

you would be a good health/mental coach

[violet swan]

Thank you, I study for that goal 😅

I have personal trainer diploma, and I am doing it for fitness area (step, aerobic, etc)

[violet swan]

Sleep ?

[warm ether]

i barely sleep

[violet swan]

Try to sleep before 12AM, practice a sport, and bed routine can help you.

Shutdown all screen 1 hour before sleep

[warm ether]

what about working out like doing push ups etc

like for 15-30mins

[violet swan]

Yep it's fine

If you spend your majority of time in sitting position, I recommend you to focus more on your back, like pull up and so on

Plank is very interesting too

[warm ether]

is 4-5hrs alot?

[violet swan]

For me yes

[warm ether]

im starting the grind tmr

thanks for the tips

[violet swan]

You're welcome;)

[violet swan]

any tips on fixing my sleep? like if i sleep 7hr or 10hr its no matter bc i feel like im tired all day

[violet swan]

@violet swan

[covert sphinx]

is there a reason that i can get either 6 or 8 hours of sleep and wake up fine but when i get 7 i wake up incredibly grumpy?

[violet swan]

I mostly sleep before 12AM

[small wind]

Does anyone have tips for gainning confidence?

[thorny dew]

fake confidence @small wind it will actually make you confident from what I've heard

[covert sphinx]

^

fake it till you make it pretty much

[small wind]

Thxs. Now I need to know, how do I fake confidence, what kind of traits should I try exude without becoming a prick?

[violet swan]

Idk try to take a bath of sun

[violet swan]

It's maybe your cycles of sleep

[gritty crest]

https://twitter.com/MetaDoc_OP/status/1376684793098866692?s=20r

MetaDoc (@MetaDoc_OP)

Caffeine blocks the adenosine receptors:

A1 = ⬆️ alertness
A2 = ⬆️ Dopamine (stimulation and mood)

A1 does not get desensitized.
A2 does.

It’s why regular coffee drinkers have alertness but don’t feel true stimulation.

Recommendation - Cycle Caffeine.

Twitter · Mar 29, 2021, 11:56 PM

rip

[lusty bluff]

all you need is alertness 🙏

[lusty bluff]

Always go first.

If there is some job, or some thing, or anything that the group is being asked to do and it's widely udnerstood nobody wants to do it, etc. put your hand up

You'll not only exude confidence, but you'll build it, and gain respect (so long as you don't straight up say "i did it cuz you're all pussies/I'm better than you")

Posture is huge too. If you compare two people, you will almost always assume the more confident one is the person who sticks their chest out and has good, proud posture, as opposed to the timid, hunched over one.

To our monkey brains, it's an immediate subconscious cue telling us X is strong and Y is scared/weak. You never want to "cower".

[small wind]

this is really helpful thanks

[cedar briar]

What position would you guys think is the best and most ergonomic way of setting you keyboard. I currently have my keyboard at a 9 degree angle.

[ripe valve]

Here you go: https://www.youtube.com/watch?v=X0vBYlwZoHA&list=PLcfMAtSMnEScfIdR9jtGMLEVfY8rW7Z9H&index=3&t=3s

[cedar briar]

Thanks a bunch

[zinc axle]

im doing the pureg smoothness routine with 25cm and even though my hand isn't tensing up holding the mouse my wrist gets tired and sore and a bit shaky, not sure exactly what is my issue

[lusty bluff]

@cedar briar honestly man, it's all personal.

I sometimes change mine mid sesh

It's about what feels right to you, similar to mouse grip

There is off always suggestions but the slight intracicies of each person is why everyone will be slightly dif

[dire solar]

My hand started hurting after playing kovaaks, im new to kovaaks so what should i do. I still want to keep playing it

Its very subtle, doesnt hurt that much but im just a bit worried

[lusty bluff]

How r U holding mouse?

[little apex]

Any suggestions on meals/snacks to eat that are relatively healthy? I mainly want to like have things that don’t take much time to prepare but also aren’t shit for my body. I mainly now eat like fruit/protein bars for snacks. And like sandwiches (mainly turkey and just veggies) Fish and pasta for bigger meals. Just looking to see if I can add more variety.

[violet swan]

Cheese, Greek yogurt, salad, eggs, etc

Protein bar is not really effective if you want healthy food, eat meat, fish and eggs. The protein bar has additifs and there is sugar (depend of the brand)

@dire solar it's normal at the beginning, but if the pain persist, take a break and maybe consult a doctor, if you beginning kovaak try this : 15 min train and 45 min break and repeat after you can add time work and reduce break time

[dire solar]

Alright thanks

[little apex]

Sounds good thx. 🙂

[violet swan]

😋 😉

[silent osprey]

depends on what ur goal is

if ur trying to lose weight, dairy/fat stuff is gonna be way more calorie dense than a lot of alternatives

if its just "dont fuck my nutrition up" then its fine

veggies like carrot broccoli cauliflower carrots cucumber celery etc

are all really good

cus u can eat raw, or theyre rlly easy to prepare

[little apex]

Ye I’m not looking to lose weight or anything. Just looking to eat healthy you know.

[silent osprey]

popcorn is underrated snack tbh

not vry calorie dense and is ez to make urself

not the greatest for u but if ur not eating much of it it doesnt rlly matter

[little apex]

Ye I get what you mean. Thx that helps out.

[silent osprey]

also u might just consider larger meals and avoiding snacking entirely

drink more fluids and ur gonna feel less hungry too

if i drink lots of tea/herbal stuff throughout the day im way less prone to getting too hungry before a meal

[little apex]

Mhmm ye, that’s what I was thinking as well. I try and drink a lot of water. And realistically trying to get into spending just a little bit more time into making a bigger meal(s) during my days.

[silent osprey]

if u can source good bread and you know you arent too effected by more complex carbs n stuff you could also do pretty ez toast stuff since u have a huge variety of stuff to chuck ontop of it

[little apex]

👍 got it. Appreciate the advice.

[faint granite]

dull neck pain any time im sitting at my computer, not during the day at all, i believe my posture is perfect if anyone could help i would be so so so grateful, even willing to pay due to how much of an issue this is becoming, its never bad pain but its dull and enduring and is enough to make me play noticeably worse.

[full hazel]

If you insist on your posture, have you tried a neck pillow?

[faint granite]

i havent

[violet swan]

Is calisthenics good for muscle growth or is it better to do more weights

[oak relic]

both are good

calisthenics lack a substitute exercise for deadlifts tho

[open ivy]

https://www.youtube.com/watch?v=BAqsG-d3K28

We are almost live! We will be discussing the basics of posture, ergonomics, chewing gum and cognitive performance

Come hang and learn 🙂

[zenith prawn]

Hello, sorry if this is an over asked question but is it bad that I have my elbow on my arm rest when playing? Does anyone here do it? I've been playing like this for years, and am wondering if this is optimal for long hours of playtime because just recently ive been feeling some slight pains in the wrist area and im not sure if thats why. i felt like it was just the mouse i was using (viper mini) was just too small for my hands but it could also be the entire position that im laying my arm in for hours. playing at 21cm palm claw w Model O, the arm rest is a tad bit below my desk height so my arm is very slightly inclined upward, but still relatively straight when in game. Any help would be greatly appreciated 🙂

[lusty bluff]

I do that if my desk/chair combination allows for it as I use my arm/elbow pivot for macro movements and only wrist for micro

I've never had any issues and it feels more comfortable for me. Can't really talk to your wrist pains, but I doubt that's why (realistically, gives you more room to use arm>wrist, but maybe you're still being overly wrist dominant)

[hexed kiln]

Is the amount of hours I sleep important for my progression and aim?

[worthy cloud]

Yes

[violet swan]

Ok thanksv

[thorny dew]

I was told to do these stretches every 40 minutes, but I also read, that doing stretches is better after and now while playing, whats correct? https://www.youtube.com/watch?v=PXkSDfgAHGw&t=4s

[violet swan]

Where is a good place to get your workouts from for building muscle

Because the only exercise I have experience in is althlectics and calisthenics

[violet swan]

what do u mean ?

I dont really know any workouts or anything

That are effective

do you want a method or a routine

Routine

want do you want more specifically

Upper body routines

For building muscle

ok wait please

Thank u

[covert sphinx]

dont forget to workout lower and core

[violet swan]

https://docs.google.com/document/d/1uBkCVAmKtQAwOvL0RAuZf5Kso0YDVMPRR-yIlFskSOs/edit?usp=sharing

[covert sphinx]

do you have a full body routine that is all body weight driven?

[violet swan]

yep i can do that

for building muscle @covert sphinx ?

[covert sphinx]

yes

[violet swan]

K

[violet swan]

are you beginning ?

do you do one arm push up ?

[covert sphinx]

Im a beginner yeah

[violet swan]

Thank you

Sorry for late reply

[covert sphinx]

I have some core strength and upper body but not as much as id like

im 5'10 and weigh around 130 lbs

i have barely any fat in my body

[violet swan]

I'm 6ft yeyyy

I was so happy I hit 6ft

[ripe tree]

Anybody know why im not gaining weight cuz i do gaming basically and i lift weights and i thonk im eating a lot but icant gain anything

[covert sphinx]

are you eating enough protein?

[ripe tree]

Yeah

Im eating pretty healthy and getting plent of protein

Plenty

[violet swan]

simple but efficient

[covert sphinx]

its private D:

[violet swan]

ah

ok sry

^^

[covert sphinx]

ty :D

[violet swan]

https://docs.google.com/document/d/1HusEiYVD6bcGy6upBEWk5QOEsLELi1S2ANoyPfdTGB4/edit?usp=sharing

1'30 rest in the beginning, and reduce the rest time after if you find this to easy

[covert sphinx]

okay thank you very much

[violet swan]

u're welcome 😉

[violet swan]

supp

what should i do if my table is too high so i turn up the chair and my feets cant touch very well the floor

like

i can touch

but they arent positioned like flat

[lusty bluff]

Youtube goes hard. There is ofc bodybuilding.com, but Athleanx, Jeff Nippard, Joe Delaney, Chris Bumstead (has a couple videos on some post-pre Olympia splits), Zac Perna

They all have good insights on effective training techniques, splits, offer free and paid programs/coaching

[violet swan]

Alright thank you

[severe gorge]

I have gotten myself a footrest for this very reason, a height adjustable desk may also be a good idea

[violet swan]

foot rest?

i didnt though that

ty

[noble swift]

Foot rest come in handy

[severe gorge]

No problem man 🙂

[covert sphinx]

How tall should my desk be if im 5'10?

like 70cm or something?

[violet swan]

Are you consuming enough calories? If you are trying to gain weight you should look into going in a calorie surplus. It means you are eating more calories than you normally do to gain some weight each day

[brittle jackal]

So I keep my wrist in a neutral position but whenever i have to move my wrist/mouse to the left it kinda feels tight, like its much easier to move my mouse to right than to the left. I don't really feel pain but this weird tension is quite noticeable. I can't tell if its a strenght related issue, tendon related issue or just mouse weight/cable drag. Anyone knows what it is?

oh also my hand is very much relaxed i dont put tension on my mouse

[severe gorge]

Your feet should be flat on the ground, Knees at a 90 degree angle, back straight, shoulders back and down, neck back, elbow bent 90 degrees for your arm to rest on your desk. If you can't do this your desk is to small or to big

[ripe tree]

im using a calorie tracker and im eating 3000 calories a day apparntly and not gaining anything

[oak relic]

then eat more

[ripe tree]

I will it just seems odd cuz like im just lifting weights for like an hour a day as only exercise

am i rlly burning 3000 calories that seems like too much

maybe the trackers wrong idk

[oak relic]

for me its easy to overestimate calories so i eat like 100-200 calories more than usual

[violet swan]

For your workouts, are you doing any cardio or just weight lifting.

[ripe tree]

just weights

[waxen skiff]

any compression sleeve recommendations? I wasn't careful during the pandemic and jacket up my mouse wrist pretty bad. I've developed way better habbits over these few months (mostly just gave up playing mobas cause they trigger my wrist the most). The pain is gone but I can sometimes get a little sore after an hour or so of gaming. I got some cheaper ones and I feel a lot better if I wear one during games and warm ups but they are falling apart even just after a month or so of use.

i know that they only really have marginal health benefits They just feel comfy hahah.

[lethal cloak]

so caffine doesnt really effect me is their a reason? like i just went like 2-3 weeks with none and then proceded to drink 600mg in like 6 hours

and felt normal if not more tired

[candid spade]

has anyone here ever tried orangetheory fitness?

[violet swan]

was never interested in going to orangetheory. Looked like a studio with classes to workout to

[violet swan]

lizardskin just released some new sleeves

[fallow garden]

@lethal cloak caffeine basically has 2 functions:

1. it docks to adenosine receptors which means adenosine cant dock onto those and you normally dont get sleepy
2. it also releases dopamine which makes you feel better which then turns into epinephrine/norepinephrine and makes your heart beat faster and youll feel more energetic.

most people who record no effects from caffeine have a history of drug/medicament abuse which fucked up some of their receptors which can have a lot of influence on other stuff

[clever onyx]

Can i eat carbs when Fasting?

I want to Fasting to improve focus

[fallow garden]

no you would break the fast with carbs

you can eat fats tho

fats will not trigger insulinogenic reactions and therefore not break the fast

bulletproof coffee is a common example to get energy during a fasting interval

[clever onyx]

so i can eat anything except carbs right?

veg fat thing

@fallow garden

[fallow garden]

no only fats or anything below 40kcal

so close to nothing

[clever onyx]

wattttt for real Lmao

[fallow garden]

yes anything above that is gonna break the fast

also be aware of "zero drinks"

they usually have like 8-10 kcals/100ml

which is gonna break the fast fairly quick

[clever onyx]

i see

So what i can eat? I'm still confused

[fallow garden]

you are fasting

youre not supposed to eat

thats why its called fasting

LOL

pure fats are fine

oils, butter

[clever onyx]

In Feeding time?

[fallow garden]

nah in feeding time you can eat whatever obviously

if your goal is to lose bodyfat you wanna stay below your burned kcals

if youre trying to gain some mass you can eat above

fasting is just a tool to make it easier to meet kcal goals

theres not much else to it

[clever onyx]

I'm just wrong explanation sorry I want to ask about feeding time in a first place XD

[fallow garden]

oh

well during feeding time theres no strict limitation

it all depends on your goals

[clever onyx]

including carbs right?

[fallow garden]

yes

[clever onyx]

I just want to improve my focus

my IBM is ok

[fallow garden]

meh

im not a fan personally

but you should see how it works out for you

my issues with it was dropping blood sugar levels too low because of no food intake which in turn caused me to be a lot more jittery

i also needed quite a bit of caffeine or other stimulants to get through the fast without feeling like shit

i would just recommend a balanced feeding routine with regular meals around 400-500 kcals

[clever onyx]

I see

Thx for information

[fallow garden]

np

[lusty bluff]

@clever onyx I did 20/4 fasting for a solid 6 months in 2019.

I would recommend water, black coffee, green tea and sparkling water during your fast

if you are severely struggling, bone broth (in reasonably small amounts) is good aswell.

Wouldn't suggest actually ingesting any solids or signif calories (such as oil, etc.) as it'll fuck with your blood sugar, liver function (and ketone production)

Keep in mind excess caffeine will also begin to effect the "Fasted state" so from discussion with a specialist, wouldn't go over 4 black coffees throughout the fasted period.

Hope that helps 🙂

When you have your eating window, eat whatever you want tbqh. It's calories in vs out at the end of the day.

I can eat big, and struggle to put away 3400kcal in 4 hours 😅

[clever onyx]

Thx for info

[paper rivet]

Should I be getting some form of exercise every day, or is every other day fine

[thorny dew]

You should move, but exercise every other day is fine afaik, not an expert tho

[paper rivet]

Thanks

[silent shell]

should I be worried about hand cramps or something?

[rough otter]

stretch your hands more

[violet swan]

Does anyone here know a lot/can educate me more about going in a calorie deficit?

[violet swan]

Yep

First you need to know you calorie deficit : with calculator (simple method) or eating for example 2500 kcal per day : if you weight increase you eat too much, if the weight decrease you eat less that you need, but if it's stable you have you maintain

After, when you have you maintenance, reduce about 200kcal-500kcal per week, your body weight shouldn't lose more than 1 kg per week

[hazy crystal]

i literally woke up like 3 or 4 days ago and have been scoring like 30-40% less than i was before

im going to fucking kill myself

[thorny dew]

@hazy crystal take a break

[hazy crystal]

i did

for a week

eh

4 days

i thought i was fatigued, came back still doing shit

slept 10 hrs today, drank plenty of water, ate good

i was getting mid diamond scores consistently i can barely get plat scores in anything now

[thorny dew]

mentality? Maybe just continue and try to not focus on the scores @hazy crystal

[hazy crystal]

i guess

hard not to when im doing half as good as last week

[thorny dew]

i know, helps build your mental strength 😄

[hazy crystal]

i was getting 95-100 on voxts every time, i can get 85-90 rn 😦

feelsbad

ill keep going

ty

[violet swan]

I have another question, any tips on how I can lose fat/maintain muscle and not lose weight. I am pretty much what you call fat skinny and am trying to cut the fat to maintain my physique

yes possible but it's hard

reduce carbs and increase vegetables, fat and proteins

good fat 😉

You think its possible cuz honestly most of my dad consists of me being on my pc and gaming

but i also workout 6 days a week

yes it's possible

[lusty bluff]

@violet swan

I would not recommend anything greater than 100kcal increments when cutting

If you have been bulking or maintaining on a "high" amount of cals, your metabolism will be fast as fuck.

If you suddenly drop 200-500kcal every week for say 6 weeks

you will be 1. starving, and 2. slowing your metabolic rate down so much you won't actually shred.

From personal experience, and reading many journals etc. it's suggested that you initally drop 100kcal, as a test period, and then every week, you suss how you look, what (water retention, etc.), and how much you weigh and then drop by another 50kcal, or 100kcal

I would recommend going slow and steady. You'll get the best results if you are incremental to this. Adding cardio (start low eg 10 mins and work up to 60 if you need lol) is also a great way to force cal deficit more so than just lower calories.

IRT fixing the "skinny fat" problem, simply put, get bigger.

Lean muscle = higher amounts of thermogenesis = faster metabolism.

It's the goal to be some shredded sick **** like Zyzz, but you have to actually have muscle to reveal when you cut. If you've never actually bulked, I'd suggest a lean bulk whereby you don't just eat hungry jacks, etc. but whole foods and slowly increase cals over time as your metabolism builds and you get stronger/put on more lean mass. You will always put some percentage of body fat on when doing any form of muscle building as you need a calorie surplus to do so to a large degree, BUT, on the flip side, if you are eating a solid maintenance, and doing exercise 2 or 3 times a day, while trying to increase your lifts at the gym, you will force your body to adapt, thus gain strength, and muscle, while getting leaner.

Hope that helps, probably a bit of a cluster fuck of information. There is tons to know about body re-composition, and there is likewise a significant amount of disinformation, so just keep your eyes open.

If you want tips on how to get out of a cut lmk too, just cut it short cuz already written a short story and a half 🙂

[lusty bluff]

For reference, I'm at maintenance rn (after holidays), have been gaining muscle and getting leaner while maintaining ~88kg for over 4 weeks lol. Lifts have all increased.

[violet swan]

@lusty bluff @violet swan thank you so much for helping me with all this it really helped me understand a lot more

[dry glade]

My doctor suggested i shouldn't be on the computer too much till age 24 cause the chances of increasing my lens power is much more till that age. How much does gaming affect our eyes health? Also i am having problem focusing on the target in kovaaks while tracking and the part between my eyebrows hurt if i try to focus hard on the target.

[lusty marlin]

Hello! I have been having many issues with my posture that has lead to serious pain in my neck (specifically when I turn my head 45 degrees and tilt my head to the right) and significant affect on my aim. My main issue is my keyboard arm is unable to rest flat on the desk, resulting in the bottom of my forearm being pushed against/cutting into the corner of my desk. I fix this problem by pulling the keyboard back so only my wrist is lying on the desk, but then I am forced to either pull my mouse back so I can keep my shoulders equal, or turn my chair 15 degrees so I can keep my shoulders equal and my arm further on my desk. Another issue is finding the correct height for my desk/chair as I am constantly either feeling TOO much resistance in my arm when using the mouse or my elbow is not level with my wrist leading to half of my forearm dangling in the air. I am also constantly changing the height of my desk & chair which leads to better comfort for a while, then as time goes on becomes unbearable. This has been a problem for a little over 4 years and I have looked for many solutions. I have an adjustable chair and desk. If you have any questions or need to see photos I will be more than happy to provide any info you need to better help me. Nothing is worse in the world than having something you love so much be this infuriating especially when it once wasn't. Thank you in advance, and I appreciate any advice someone can give me. p.s. sorry for the long read just want to give as much info as possible.

[violet swan]

Idk, but screen isn't good if you spend too much time

Try spending a day outside and see if you see improvement in your eyesight

[violet swan]

Can you send some pictures of your desk position

Sry if I shorten some of my think, I'll work soon

[ripe tree]

Can someone tell me why im not gaining like any weight ive been eating like near 3000 calories every day of healthyish foods and im still rlly fucking skinny and ive been lifting too

Ive been doing it for like 4 months

Theres no way im burning 3000 calories just from pe and lifting weights an hour a day

[tawdry ice]

ectomorph

[winter abyss]

are you actually counting the calories

or iust guessing?

[ripe tree]

Im counting them with app

And im eating like a lot of food like way more than most people

[restive trellis]

Yeah, usually people who can't gain wait say that

Are you cooking your own food ?

[ripe tree]

Yes

[restive trellis]

Ok. Could you take a screenshot of what you usually eat everyday on your app ?

[ripe tree]

Nrn but when i get home

[restive trellis]

K, don't hesitate to ping me then.

[ripe tree]

Ok

[opaque charm]

You could EASILY burn 3k a day if you're young. Also, lifting is a SLOW process. Don't expect over 1 lb a month of muscle gain (more when you first begin though). You prolly ARE gaining muscle, you're just burning the same amount of fat. Your body likes to maintain equilibrium so it will attempt to do that.

There DOES come a time where doing the whole bulking/cutting phase thing is necessary because your body gets to the point where it doesn't want to add more muscle so you kinda have to force it to, but that's usually like 3 years or so into lifting before you get there. Remember, your body's goal is to adapt and survive, not build muscle. It only builds muscle when it needs muscle to survive because muscle takes more calories to maintain, something you wouldn't want while surviving with low food intake

[lapis bolt]

How does going to the gym and being sore effect your aim training? Is your aiming arm being sore make the training much worse? Getting vaccinated relatively soon so I can work out again worry free.

[ripe tree]

Ok thanks for advice

[waxen skiff]

are grip exercises good or bad for someone with wrist pain? I have a grip master and was just wondering if it's helping or hurting.

[ripe knoll]

i go the gym almost daily, i see no difference from when i do exercise on ANY body part

[ripe knoll]

been using fingertip most of my life, just came naturally. however, using these small mice for my large hands is slowly fucking my wrist. should i just try and use larger shit at the cost of performance?

[lapis bolt]

that sounds good

also its probably better to take a temporary dip in performance over carpal tunnel imo

youll get better with a different grip/mouse as you play with it

[ripe knoll]

when i used to use the ul2 i felt it the most lol. i was tihnking about picking up the np-01 or something but it looks huge

[steep badger]

I used to be in the same boat. Get a good mass gainer, it helped me so much. Just make sure ur not replacing meals or eating less with it like dinner or anything.

[violet swan]

Yep it's good

[violet swan]

What are your macros ?

[strong mason]

Shout-out to my healthy fam

[ripe tree]

Sorry if im being an idiot rn but what are macros when it comes to like food

[violet swan]

macros are macronutriments : carbs proteins and fat

[ripe tree]

Thats my calorie tracker thing

@restive trellis

My tracker say 120 fat 200 carb 270 protein for yesterday

Idk how accurate that is

[restive trellis]

I think the calories are over estimated

900-1000 kcal just from chicken seems crazy

[ripe tree]

I had 5 chicken legs and 3 chicken breasts

Yesterday

Cuz i just had them

[restive trellis]

That's like 800-900g of chicken

Which is aproximately 2 pounds of chicken per meal

[violet swan]

@ripe tree that's your plan not your macros

go in reports

[ripe tree]

i ate like a shit ton of chicken yesterday im not kidding

[violet swan]

to see a graph

[ripe tree]

This?

[violet swan]

yep

you want to build muscle ?

[ripe tree]

mostly just wanna gain weight but muscle is nice

im lifting rn

[violet swan]

ok

[restive trellis]

You should weight what you eat (before cooking it) to know exactly how much you eat everyday.
Anyway, if you can't gain weight you could train less (that won't hurt if you train everyday), or eat more (add more carbs or a gainer if you can't eat anymore)

[violet swan]

i read that you started 4 months ago

[ripe tree]

sorta but like i kinda eased into it

anywaays i was 120 pounds before

now im 125

but im 14

so that might just be growth

[restive trellis]

Oh !

[ripe tree]

im 6 1 rn

[violet swan]

ok

[restive trellis]

Just train less then

[ripe tree]

ok

[restive trellis]

You could go for 2-3 training a week.

[violet swan]

eat normally also you don't have finish you growth

[ripe tree]

ok

[violet swan]

what is your training program ?

[ripe tree]

um i dont rlly have one

ig eat and lift

[violet swan]

so what do you do as exercises when you lift ?

[ripe tree]

i do curls and ido like the shoulder raise things and i few more which ill look up the name for now

im not supposed to do squats or deadlifts cuz i got scoliosis

[violet swan]

:/

ok

[ripe tree]

and i do a lot of bodyweight stuff

[violet swan]

do you have a scoliosis because of your growth or sitting position ?

[ripe tree]

no idea but i grew a lot

and im still growing

[violet swan]

ok

yep

curls and isolations stuff don't make you gain muscle easily

[ripe tree]

i dont rlly need muscle i just need smt

[violet swan]

but general movement like squat, lunges and so on are more useful

[ripe tree]

yea idk what to do for my legs

besides squats which i cant do

and lunges which i cant do

[silent osprey]

why cant you

[ripe tree]

my doctor doesnt want me doing them to not progress my curve

[silent osprey]

wtf does that mean

[violet swan]

:/

what types of scoliosis is it ?

[ripe tree]

i thionk it starts with an l maaybe lumbar idk

idk

i think thats it

[violet swan]

i mean neuro, idio or congenital ?

[ripe tree]

no idea what that means

ok probs neuro, idio or congenital ?

[violet swan]

https://www.scoliosisreductioncenter.com/blog/what-are-the-4-types-of-scoliosis

[ripe tree]

idio

i looked up and i think thats mine

[violet swan]

when i said squats and lunges isn't necessary with weight

[ripe tree]

so its fine to do them if i dont use weight?

[violet swan]

yep

because squat can help you to reinforce your back

[ripe tree]

ok

[violet swan]

doing air squat if very good

you'll improve you mobility and a good posture

doing plank help you too

[ripe tree]

yea i do planks

[violet swan]

ok good

try

[ripe tree]

ok

[violet swan]

mobility drills too

[ripe tree]

wym by that

[violet swan]

🤔

how can i explain

[ripe tree]

should i just look up

[violet swan]

firstly work on the technique and not on the quantity

it's better to do 5 reps with good engagement of your muscle than doing 15-20 reps with poor technic

[ripe tree]

ok thanks for your help

[violet swan]

you're welcome

ping me if you have questions 😉

but listen the doctor he's right, don't do squat with weight

if you feel any pain stop

take a break are good too

#health message he's right too

[violet swan]

bois

osmosis purified alkaline balanced water

yay or nay

I am thinking of setting aside part of my paycheck for the next month and drinking only Pure water or something

also how much water do yall drink a day

I barely drink a bottle or two and am aiming to change that

[graceful pine]

That's a lot of bullshit to say water lmfao.

Provided your state or territory has drinking water standards, go to your tap and turn the faucet on. Free water.

Free osmosis purified ultra hydration alkaline-based natural yin-yang equalized water.

[violet swan]

pepega

it's not osmosis purified

and ngl it tastes like shit

bottled water in my area too

[graceful pine]

Bottled water company marketing.

Buy a filter for your faucet.

Ez.

[violet swan]

hmm not a bad idea actually

[vast fractal]

I'm so fucking pissed right now, tore my calf when I was sprinting, can't stand on it at all now.

And I was in a such a good roll for the past months.

[twilit pecan]

Sorry G

[violet swan]

stop playing

[neat marsh]

are naps okay to take? and what’s the optimal length for a nap

[thorny dew]

20-30min afaik

Google helps probably

[neat marsh]

20 mins is what i thought too, bet

thanks for being so active and giving advice fam btw

[thorny dew]

:)

[paper rivet]

I’ve been thinking about taking HGH to help with muscle recovery , but I read it can increase risk of carpal tunnel, anyone have advice?

[violet swan]

dont go over an hour and its absolutely okay to take naps

[lusty bluff]

Here I am taking phat 2-4 naps a day, and still going to bed at 2130 and waking up at 5 🥴

[lusty bluff]

Have you spoken to a doctor about HGH?

[violet swan]

thats a nice sleep schedule

[lusty bluff]

😅

[worthy cloud]

I imagine the doctor prescribing your hgh will answer questions about it

[burnt crescent]

Is my chair too low if my shoulder start hurting doing vertical movements? If I press my self at the table its just under my ribs if that makes sense

It also feels akward using my arm it doesnt feel like this before

[graceful pine]

I fucking WISH I had the ability to fall asleep quick enough to take daily naps.

[vale crane]

Boys what do I do? My right arm feels so stiff

[lusty bluff]

Stretch

[lusty bluff]

Definitely a skill 😉

[vale crane]

It’s a skill dude

[lusty bluff]

Depending where it is stiff, just google. Eg upper arm stretches. Forearm stretches. @vale crane

[vale crane]

You can actually learn how to

[flat citrus]

Is it okay to ask questions here bout fap LOL

[lusty bluff]

have you googled ur question

an educated guess would be that google could help with that

[placid wolf]

have you duckduckgo'd your question

ddg>gugol

[flat citrus]

Nah i heard like fapping and shit is bad

So like i just wanted to comfirm that

Even tho when i ggoogle it says it has benefits

Im now im like on a nofap so yea

[lusty bluff]

Ye google is defs the place but to put it simply, no. it's not. You aren't going to go blind.

[flat citrus]

Praying i survivr

[lusty bluff]

Like all things there is a balance

That's as far as I'll weigh in lmfao

[graceful pine]

Please steer clear of any NoFap nonsense you come across.

I know you didn't mention it but assuming you look into this or asked this because of something you saw, disregard it.

NoFap is essentially new wave anti-masturbation snake oil.

Once upon a time I was curious about it and did digging, read, and perused the subreddit surrounding this supposed clarity program.

To keep it short and safe for this channel, the majority of what I saw was a load of cock and bull.

Not to mention all the personal testimonies from the Fapstronauts as they call themselves read borderline incel.

You can absolutely overdo it.

I'd argue nsfw material over-consumption can be far more detrimental.

In fact, it is, of course depending upon the person.

Be that as it may, a lot of the NoFap or anti-fap propaganda I've read is wrong and, plainly, seems to promote this idea that these former fap-addicts are products of some indoctrination conspiracy.

I'd suggest, if you feel it's a compulsion or interferes with your life, tone it down to once or twice a week, and forgo nsfw material altogether.

[golden summit]

you ever have so little confidence you just cant play? (valorant)
i practice so much stuff individually like aim/dm, line ups/maps, and vod reviewing tournaments
i have so much ambition to get better but i cannot get myself in the game or looking for a team to practice and improve against other players in the actually game
ive been stuck in this rut with competitive games for 3+ years tbh. Ive taken very long breaks from games like OW and Val and i cant seem to find my footing to get in the server

[flat citrus]

Hmm ill try doing that

Thanks

[flat citrus]

"Footing to get in the server"? What made u feel this way

Did someone say ur dogshit or smth

[golden summit]

ehh ive had this mindset for a long time and I don't think there's a specific inciting event. I'm more concerned with finding my way back into the game I am still passionate about

[silent osprey]

entirely self encapsulated mindset

boot the game and play it

the only thing stopping you is you

not a single other soul

[violet swan]

bois

why do somedays

I feel like I'm moving a brick

and cannot line up anything

even if I feel good mentally

would stretching help with that

is arm aiming, wrist aiming, or hybrid (both) aiming the safest for long term health?

[violet swan]

@violet swan everyone uses hybrid

u cant really exclusively arm aim or wrist aim unless you use extreme unrealistic sens

[violet swan]

just reading the "Health and Improvement" sheet and seeing multiple times. "Drink a hot beverage without caffeine" or some shit. What is an example of that? I m kinda tired so cant rly think.

[open ivy]

https://docs.google.com/forms/d/e/1FAIpQLSfqkV9qT3jAiGnK9KFeteZ1KRorciKFkWu4peXZ8hLksrYwiA/viewform

Hey guys, wanted to see if I could get some help to gather some data about forward head position. It will require you to take a picture in the profile view so we can assess the angle of forward head. I will be making some content out of this to help us better understand "nerd neck" + exercises we can do to address neck, shoulder pain and headaches.

Would appreciate any help 🙂

[frank nova]

Black tea, cocoa are the first that pop in mind 😋

[ripe valve]

We typically recommend a DPI that matches what you do naturally then condition yourself to handle whatever that may be. The caveat is if you have a very low sens it is better to use your shoulder to some extent because otherwise you are hammering the extremes of your wrist range of motion which increases your risk of injury.

[willow field]

Just play

[ripe valve]

This is beyond our typical scope of practice but I will give you the same advice I would to a patient who walked into my clinic with a similar story. Seeking some professional help from a therapist would not be a bad idea. I know it might seem like an overreaction to see a shrink just to get back to playing but you are clearly very passionate about FPS games. If it will increase your net happiness to invest some time and energy with a mental health professional to address some of these feelings you mention when gaming then I consider it to be a worthy investment.

If this isn't an option I would recommend trying to question those feelings when they do arise. Question whether they are valid and have solid empirical evidence to back them up. Over time the idea is you start to recognize some of those feelings as being aberrant, you acknowledge them but then let them go. It's a long-term solution not a quick fix

[vivid swallow]

Whenever I try to fall asleep I think about @cinder spoke it makes it very hard to focus and pass out

Any tips?

[cinder spoke]

Try thinking about someone ugly like @strong mason instead @vivid swallow

[azure bone]

[lusty bluff]

Weird Q, when did 1HP become a thing

Doesn't say on their site

[deft jackal]

if 7.5 hours is a complete set of cycles, do they say sleep 8 hours to give people half an hour to fall asleep at most?

[lusty bluff]

set of cycles?

[violet swan]

sleep.

[lusty bluff]

Never heard that term in my life

[strong mason]

This was kinda brutal

Also fake news u ask for snapchat all the time

[cinder spoke]

yeah that felt harsh af sending it

i apologize

[strong mason]

It's ok we can discuss in therapy

[cinder spoke]

can't wait!

[deft jackal]

so it is true or not??????

[zealous stone]

glad to see all the recommendations in the Sleep Guide aligning with all the learning i've done about how to get good sleep, nice work!

[tranquil cradle]

@open ivy Started 1HP in 2015/2016: https://www.linkedin.com/in/matthewhwu/
It rapidly became more known when @surreal orbit joined in 2017 https://www.linkedin.com/in/caitlinmarymcgee/

[tranquil cradle]

The "90min" sleep cycle is a ballpark figure. The length ranges between individuals, typically 90-120mins.
Good timing, Voltaic released a guide: https://docs.google.com/document/d/1WZL0nP1zI5NRrE1wTp948Ou9gT2hBsTKniKdPOzm6m4/edit#

[deft jackal]

thanks

[slow kelp]

Now I know what I a missing to sleep properly

[strong mason]

😉

[boreal spoke]

do you guys ever struggle with like ice cold hands?

I constantly have cold hands and just can't aim

[covert sphinx]

might be a blood flow issue i also have chronically cold hands and its gotten better now that i started working out and cardio

[boreal spoke]

hm might try and start doing some cardio

[upper folio]

From being underweight sitting all day with cold hand 90% of the time, I agree

also compression sleeve helps

[stuck radish]

Could anyone recommend a good mesh chair under $250 that fits well for someone 6’1”

I’ve spent so much time researching but it seems that all of the proclaimed budgets chairs in that price range all fit terribly for someone my height

[violet swan]

I think Mavix do a mesh chair for 250 I could be wrong

I know they make really good chairs

[violet swan]

Guys anybody likes jogging? its better jogging in morning or evening?

[covert sphinx]

i prefer jogging in the morning at something like 6 am. helps to get the blood flowing early in the day and i think it looks cool outside early so win win

[violet swan]

new sleep resource is great

[upper folio]

can someone rate my workout routine? https://docs.google.com/document/d/1hQGijAYwsVMzjs-WuKVGORlzm8vXK5-OhV_WCMLFTiI/edit?usp=sharing

I've been doing it for the past two weeks already

[vale crane]

Guys, My arm hurts. It's kind of like fatigue. What do I do? It's like mildly hurting.

[lilac carbon]

just let it rest for a day or few

[deft radish]

Next to the knuckle on my ring finger hurts when I grip my mouse, is this normal?

[ripe valve]

@open ivy can correct me if I'm wrong but I believe 1HP started about 5 years ago

[open ivy]

Yep in around 2016

[thorny dew]

no pain is normal

[ripe valve]

I can confirm that including some light cardio can help with cold hands! I would also recommend checking what the temperature of your room is or including a warm-up before you play. Here is good one: https://www.youtube.com/watch?v=hsyUH4OIk2w

[ripe valve]

Cait recommends some great chairs here. If you want to skip the rationale you can go to the end and check out her lists: https://www.1-hp.org/blog/hpforgamers/optimizeyoursurroundings/seat-yourself-how-to-pick-the-best-chair-for-gaming/

[stuck radish]

thanks

[next crow]

My hand sweat when it's cold, both of my hands.

That happens when I have both of my hands on my keyboard and mouse

[limber adder]

Pog

Getting better at this

[worthy cloud]

🙃

[limber adder]

Upside down workouts are fun asf

Need to get good form and kiss the ground

But this shit is cool

[covert sphinx]

can only imagine how hard it is to touch the ground tho

to get back up i mean

[limber adder]

ye

i have a bet tho

so i have to get it

[violet swan]

dang chads showing off workout routines now

[limber adder]

lmao

i still look 15

[violet swan]

i have this issue and it's because i have breathing problems, getting enough oxygen will help

[ripe valve]

I agree with Ladan, no pain is normal. Give this video a try: https://www.youtube.com/watch?v=JoedUZ4OpPY&t=347s

[quiet socket]

Pain is a illusion

[covert sphinx]

everything is illusion

youre literally not real

[ripe valve]

There is some compelling research that our minds actually struggle with accurately correlating pain to damage in your body. So, in some cases you are definitely right and part of the job of being a good clinician is managing that mental aspect of pain with patients!

[quiet socket]

if im not real explain why im the realest alive 💯

[covert sphinx]

sheeeeeeesh

[ripe sonnet]

what kind of chairs do you guys reccomend that dont restrict your aim like the gaming chairs with the parts that stick out on the side, also would be good if the chairs had a lean back feature. dont need to be "gaming chairs" obviously

[tawdry ice]

You can take the arm rests off, on basically any chair

[ripe sonnet]

not talking about the armrests

[covert sphinx]

get an office chair

[covert sphinx]

hes talking about the wings on a racing chair

[ripe sonnet]

was thinking about that just asking for recommendations

[tawdry ice]

Theres no way those can possibly get in the way

Of you aiming

[covert sphinx]

they definitely do fuck with your shoulders

[ripe sonnet]

fr my shoulders get really rounded out to its bad for my posture in general

also im on a low cm/360 so i use my shoulder quite alot

[small ibex]

I have soft pain around the elbow area after doing arm aim?

Any stretches to help that?

[honest idol]

After a while from started doing routines I got a small pain in my wrist somewhere just below the visible bumpy bone behind the wrist, I can't pinpoint the origin at all. I did rest for months from fps games in general and aiming routines and the pain got away but now that I came back playing fps with no routines I can feel it again.

[hollow tendon]

If it goes away it's most likely fine but if you're unsure about it just visit a doctor

Though I think the most common sign of rsi is numbness when stretched or thumb numbness

Also unless you're doing something totally stupid it would be pretty hard to get carpal tunnel. Just make sure you stretch before, after and when playing. It helps with comfortable aiming too

[violet swan]

So smart

[plush hollow]

uberman sleep did anyone try it

[rough otter]

That but unironicly

[violet swan]

Wdym

[low thunder]

whats a good diet for reacting/gaming

i sleep 8hrs a day

[rough otter]

How old are you

Slippy

[clear oxide]

Just get your normal daily amount of nutrients

[severe gorge]

Good diet is what keeps you healthy

[violet ginkgo]

Wait below 13 banned right?

[clear oxide]

the true gamer diet is 500g of amphetamines

[rough otter]

[rough otter]

Cos 8 hrs isn't always enough

Depending on your age

[low thunder]

im 14

turning 15 in 2mnths

[clear oxide]

Yeah, don't worry about "gaming" diets