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Weightlifting Wisdom

There is no shortage of weightlifting and fitness advice, but it's often just bro-science or sensationalized. The following are simple concepts that I have found to be true: Protein: 1g/lb of bodyweight, or 1g per cm of height works for bulking and cutting. Best to spread protein intake throughout day. Metabolic windows not really impactful, but if training fasted, get protein within a 6-hour window. Protein quality (and BCAAs) is not really important, except for dairy intolerance - when isolate is much easier on the stomach. ~20 sets per muscle group/week = optimal (to failure) Consider: 25 for legs & back 20 for chest 18 for shoulders 15 for bis & tris Weight loss = calorie deficit over time. Therefore, diet & exercise. You probably eat more calories than you think. Tracking helps, weighing helps. Daily expenditure =  1. Resting expenditure (internal) 2. Exercise activity 3. Non exercise exertion (external, like fidgeting) Weight lifting is important for weight loss. ...

Invisible Walls

"Invisible Walls" - Artificial rules that unnecessarily inhibit our actions.

I began using this term "invisible walls" some time in my late teens to describe certain rules that I lived by that didn't need to be there. The idea was that I had more options, more freedom of decision making, than my mind realized. Perhaps I didn't talk to a pretty girl because we didn't have any common friends, so it didn't seem natural. Maybe I didn't apply for a job because I didn't think I met the qualifications the post wanted. There were many situations where I was allowing official-sounding texts (like job posting requirements) or past experiences limit my decision making potential.

I made a habit of identifying times when I was being held back by these invisible walls. Most of the time, the walls were innocuous. Social norms fit the description of invisible walls. They are often reasonable guidelines to help make interactions with others more pleasant. I'm glad when people queue up behind me in lines rather than squeeze in front. I'm grateful they hold in their farts around me. Other times, social norms need to be set aside for the better. Sometimes I need to tell people that I'm not fine when they ask how I'm doing. Occasionally we benefit from seeing creative or even bizarre clothing in an otherwise orthodox work setting (I've seen some really cool shoes at work sometimes.)

Maybe we can afford a new house. Maybe we could go vegetarian for a while. I don't know. What's holding you back, maybe just because it's an invisible wall?

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