Strength training 5-7x a week. 70mins each session. Cardio/rowing machine for 10-15 mins after.
Splits usually go Push-Pull-Legs-Push-(Core,Arms,Shoulders)-Legs. I have a weak left shoulder (injured a tendon doing snatches with bad form 3 years ago) - so I avoid heavy dead lifts. But include all the major compound lifts like Squats, Benchpress, barbell rows, Romanian deadlifts. Aim to hit every muscle group atleast 8-10 sets in a week. No supplements apart from Protein powder, and caffeine pre workout.
This has worked pretty well for me - I’ve lost around 14 kgs in the last 9 months. I avoid processed foods, only eat homemade whole foods and tracked my calories for a few weeks to get a sense of my real TDEE. I recommend an app like MacroFactor to get an accurate sense of your TDEE. Most smartwatches are shit at calculating real calorie expenditure.
Edit: most importantly, I track my recovery using HRV and Resting heart rate (recommend Training Today app for this). I take it easy (not hitting more than 60% max effort) if I don’t get enough sleep (atleast 6 hours). Listen to your body and treat it well.
There's nothing left here that's between the lines. I made . the description concise cause there's a 2000 character limit. The network issues happen quite rarely and honestly, are not even a thing most of the time.
Rancher is decent enough for my needs - I mainly setup and manage microservices with load balancing. It's also nifty for the occasional testing of new docker containers without sshing into a dev box
Thanks for this website! I use it all the time. I love the way comments collapse under the mouse so that the next parent is at the same position the cursor was at. Lets me skim through threads super fast
Your navbar is much nicer and less intrusive though, I like it. Have you thought about differentiating the booking button from the rest of your navbar elements?
Shynet is similarly self hostable, and has a tiny footprint..