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BowTiedOx.eth

14 Jun, 9 tweets, 2 min read

Lifting 1st Thing In The Morning:

This is a very popular subject I get asked about all the time.

I want to talk about this and break this down because there are right and wrong ways to do this.

If you’re going to do it, make sure you’re doing it optimal and safely.

Thread👇

First I’ll go over the pros and cons

Pros
- Lifting is done first thing.
- Gyms are less busy
- Start your day off strong

Cons
- Not properly hydrated
- A hard workout can mentally tax you (I’m worthless for a few hours after leg day)
- Fasted weight training is suboptimal

My biggest concern is hydration if you’re going to be lifting first thing in the morning.

Your muscles are comprised of mostly water, and you just went 6-8 hours without water (sleeping)

You need to ensure you have proper hydration for performance and safety reasons.

My 2nd biggest concern is fuel.

Are you in an anabolic (fed) state or fasted?

While you can definitely workout fasted, to make the most optimal gains you’re going to want something in your system.

You also don’t want a meal slowing down blood flow to muscle due to digestion

My solution here is actually fairly simple.

If I train fasted I will have 1.5 liters of water on wake up with:

15g-25g Essential Amino Acids (EAAs)

25g of Highly Branched Cyclic Dextrin (rapidly digesting carb)

10g each of glutamine and creatine (hydration)

EAAs will trigger your body to be in an anabolic state, this is a positive muscle building environment for the body.

Cyclic Dextrin will provide the fuel to sustain peak performance.

Creatine and Glutamine will volumize the muscle cells with water (think hydration)

In conclusion, if you’re going to lift in the morning you do not want to be dehydrated as your risk for injury is much higher.

You also don’t want to be completely “fasted” or you are leaving muscle growth and performance on the table.

But at the end of the day, it all comes down to preference and what you can adhere to the most (the most important factor of any fitness program)

I’m just here to give you the tools to succeed and train intelligently based on those preference.

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More from @BowTiedOx

BowTiedOx.eth

@BowTiedOx

17 Jun

Fitness is a means to an end.

That end is typically a combination of 3 things:

1. Aesthetics
2. Health
3. Performance

Any program or training philosophy is just a tool to achieve that goal result.

There is no 100% absolute answer, as it is simply a game of preference.

To caveat off this, there are more optimal approaches to specific goals.

Some will work better than others, this is simply a fact of biology and physiology.

But it is all nil if you cannot follow a program to achieve your desired results.

So for the IF crowd, the keto/carnivore crowd, and even the bodybuilding crowd:

Someone’s specific goals might not align with your philosophy and that’s just fine, at the end of the day all that matters is finding a lifestyle in-line with someone’s goals that they can adhere to.

Read 4 tweets

BowTiedOx.eth

@BowTiedOx

24 May

Daily routine is another integral part of both fitness and life success.

Scheduling your day to make it completely in tune with your systems gives you a huge edge.

A few ways to implement this: 👇🏻

You want to make sure you have things that keep you grounded even when your schedule gets crazy.

I like to have an idea of what my “basic day” is going to look like and engineer it around that.

This includes meal timing, cardio, training, writing, and learning.

Keeping your days as routine as possible eliminates the possibility of a getting side tracked or going off plan.

I keep this on point by waking up at the same time, working in the same blocks, eating at the same times, and training at the same times.

Read 5 tweets

BowTiedOx.eth

@BowTiedOx

16 May

Digestion:

This is a subject a lot of people are completely oblivious too, and to be honest it is extremely important to understand.

Optimal digestion is crucial for nutrient absorption, energy & not feeling sluggish, and overall health.

Let’s dive into how to improve this.

First and foremost, you are what you absorb. If your digestion is subpar you will not absorb all the nutrients from your food.

We can immediately see how this is problematic.

This can lead to all sorts of health issues (IBS, leaky gut, malnutrition, etc.)

Also if you aren’t getting getting the proper nutrients you aren’t going to grow muscle properly.

No Bueno.

On top of this, no one enjoys the feeling of being sluggish and bloated. This is a direct cause of your digestion not performing optimally.

Okay Ox, how do I fix it? 👇🏻

Read 14 tweets

BowTiedOx.eth

@BowTiedOx

9 May

A really good question I’ve been getting is when getting started should you try to build muscle or lose fat. Here’s a little guideline on what to do for your specific situation.

Under 12-15% bodyfat build muscle, over 15% lose fat.

Here’s some variables that go into that 👇🏻

The recomp effect, building muscle and losing fat at the same time, is hard unless complete newbie, coming off long time away from gym, or anabolic assistance.

The most efficient way is to choose either a. Build Muscle, or b. Lose Fat and focus on that.

If you’re on the heavier side, as you get leaner you will then be able to put on mass without adding tons of fat to your frame. I suggest getting around 8–12% bodyfat then bulking slowly until your abs start to fade away. Then slowly diet down. Rinse & repeat until goal physique

Read 6 tweets

BowTiedOx.eth

@BowTiedOx

8 May

Essential Amino Acids (EAA’s) are one of the best supplements you can add to your toolbox.

The EAA’s are the basic building block of muscle, when you take them you trigger your body to go into an anabolic state and this triggers Muscle Protein Synthesis.

When you trigger MPS, your body actively goes into a state of repair.

Because of this it’s very wise to consume them during training (intra workout) or before. Another great time is upon waking because this is one your bodies most stressful times during the day.

By consuming EAA’s immediately upon wake up, you set your body up to be in a state ready for optimal growth or if dieting the optimal environment to hold onto muscle.

Lots of positive with virtually zero downside.

However, many companies shill BCAA’s or are very expensive.

Read 8 tweets

BowTiedOx.eth

@BowTiedOx

7 May

Let’s Start A Thread For People To Learn More About Crypto.

Provide your favorite resource and why that resource below 👇🏻👇🏻👇🏻

I’ll start

Ethereum.org will teach you everything from the basics of blockchain, to how to even code your own dApp/currency on the Ethereum network

@RaoulGMI

This video from @RaoulGMI from @RealVision explains why the crypto revolution is coming and here to stay. Tons of amazing macro analysis here. Cannot recommend watching this video enough.