Pace for increasing protein
What’s up! I was wondering if there’s any guidance for the pace to increase protein intake? For context, before setting a goal I ate around 40-50g a day, and I’d like to move that to 115g. However, I made that jump to 115g for couple days and suddenly I had to use the bathroom in the middle of the night. The ~worst~. I’ve since cut back to around 80g/day and am not experiencing that side effect. I read protein can have a diuretic effect, so I think that’s what was happening. Should I increase my protein daily/weekly until hitting my goal? Would supplementing with electrolytes while adjusting help?
Central Nervous System
Hello! This might be too niche, but I experience really extreme CNS responses after low to moderate intensity strength-training. For context, I do 3-4 exercises, 3x a week, lifting between 10-20kg for compound movements (no where near what I could lift). After, I experience brain fog, shivers, stress, poor sleep etc etc. I eat balanced macros (50c/25p/25f) at maintenance, hydrate well, and have recently cut down caffeine. I have suspected Joint Hyper Mobility, which I think might play a role. Smaller muscles (e.g, shins) tend to take the load in compound movements and there is some literature on sensitivity of the CNS and JHS. Aware it's unlikely to be specific to JHS, but if you have any advice on CNS responses in general, it would be much appreciated! I've been told to continue strength training by my physio. Thanks, and thanks for everything you do on the podcast!
No Equipment Ab Exercises
Are there any effective ab exercises that don't require equipment? I often run out of time in my gym workout before I get to do any abs (I am following your High Volume Full Body program!) but I would like to fit in some ab exercises at home when I have time instead of skipping it entirely. I don't have a pull up bar or weights at home. I could work on plank variations but wondering if there is anything else you recommend. Thank you!