Mittwoch, 30. April 2025

satiety per calorie

 


1. high protein

2. low energy density

3. high fiber 

4. low hedonic score 

5. low glycemic index 

6. solid over liquid food 

7. more variety  at equal calories, macros and fiber

8. eat slowly

9. no distraction  



lean protein:                    Rinderhack < 5% Fett, Hänchenbrustfilet, weisser Fisch,

                                        Wildlachs, Thunfisch, Garnelen. Forelle, Tofu 

                                        griechischer Joghurt, Skyr, Hüttenkäse 

low carb veg:                   Brokkoli, Blumenkohl, Chickore 

higher carb veg                rote Beete, Karotten, Kohlrabi, Selleriewurzel, Erbsen 

low glycemic carbs          baked beans, vegane Leberwurst


und dann die NuPo porridges and stews; chili sin carne, risotto, red berry porridge ... 





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Freitag, 18. April 2025

Top Triceps Exercises

 

Top Triceps Exercises for Strength & Volume

  1. Triceps Dips (Bodyweight or Bench)

    • Why: Great for building strength and definition.

    • Tip: Keep your elbows close to your body to really target the triceps.

  2. Triceps Pushdowns (Cable Machine)

    • Why: Allows controlled movement and muscle isolation.

    • Best Grip: Use a rope or straight bar, and avoid swinging.

  3. Overhead Triceps Extension (Dumbbell or EZ Bar)

    • Why: Stretches the long head of the triceps and builds mass.

    • Tip: Keep your elbows stable and close to your ears.

  4. Close-Grip Push-Ups

    • Why: Bodyweight version that hits triceps more than regular push-ups.

    • Tip: Hands under shoulders, elbows tucked in.

  5. Skull Crushers (Lying Triceps Extensions)

    • Why: One of the most effective for triceps growth.

    • Use: Dumbbells or a barbell; lower the weight slowly toward your forehead.

  6. Kickbacks (Dumbbells)

    • Why: Great for toning and isolating the triceps.

    • Form: Upper arm stays still; only extend from the elbow.

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Freitag, 11. April 2025

dating in Munich

 

Münchner Singles

🎓 2. lablue

📚 3. Finya

🧓 4. Lebensfreunde

  • Fokus: Singles über 50​

  • Besonderheiten: Verifiziertes Alter, um die gewünschte Zielgruppe sicherzustellen​

  • Zielgruppe: Ältere Singles, auch mit akademischem Hintergrund​Andreas Lorenz

  • Website: lebensfreunde.de

🧑‍🤝‍🧑 5. Feierabend.de

📍 6. meinestadt.de – Partnersuche 50+ in München

Diese Plattformen bieten gute Möglichkeiten, um in München Männer über 50 mit intellektuellem oder akademischem Hintergrund kennenzulernen. Es empfiehlt sich, mehrere Plattformen auszuprobieren, um die passende für Ihre Bedürfnisse zu finden.​

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Mittwoch, 2. April 2025

Noch Mal rechtes Bein

 mein rechtes Bein 

Most Likely Causes

1. Tensor Fasciae Latae (TFL) & Iliotibial Band Syndrome (ITBS)

  • The TFL muscle and IT band run along the outer thigh and can cause pain radiating down to the knee and shin, just as you described.

  • Pain increases with stairs, squatting, and pressing on the outer thigh—this is classic for IT band issues.

🔹 Test for IT Band Syndrome

  • Sit on a chair and press along the outside of your thigh.

  • If you find a super painful spot, hold pressure there for 30 seconds.

  • Does the pain decrease, or does it get sharper? (If it’s ITBS, pressure should cause an initial sharp pain that slowly fades.)

2. Quadriceps & Adductor Tendinopathy

  • The pain on the inner thigh suggests strained adductor muscles.

  • Pain worsens with squatting, stairs, and knee movement, which can indicate chronic overuse of the quads.

  • Test: Try doing a slow, controlled lunge.

    • Does it hurt more when lowering or when pushing back up?

    • Is the pain more in the inner thigh or outer thigh?

3. Bursitis (Trochanteric Bursitis)

  • Bursitis occurs when the fluid-filled sac (bursa) on the outer hip becomes inflamed.

  • Pain often worsens with pressure on the area, like sleeping on that side.

🔹 Test for Bursitis

  • Lie on your pain-free side and press firmly on the outer hip.

  • Does this cause a sharp pain? If yes, bursitis is likely.

What You Can Try Next

Immediate Relief

✅ Self-Massage / Foam Rolling

  • Use a foam roller or massage ball to press on the painful areas (outer thigh, inner thigh).

  • If it’s IT band-related, roll the side of your thigh slowly.

✅ Stretching

  • For Outer Thigh Pain (IT Band / TFL):

    • Stand straight, cross your painful leg behind your good leg.

    • Lean toward the pain-free side (stretching the outer thigh).

    • Hold for 30 seconds, repeat 3 times.

  • For Inner Thigh Pain (Adductors):

    • Sit with your feet together, knees open (butterfly stretch).

    • Gently press your knees toward the floor.

✅ Heat or Ice

  • If pain is dull & achy → use heat (heating pad, warm shower).

  • If pain is sharp & irritated → use ice for 10-15 min.

✅ Modify Activity

  • Avoid deep squats & stairs for now—if you need to climb stairs, go slower and take smaller steps.

  • Reduce long sitting periods in hard chairs—use a cushion if needed.

When to Seek Professional Help

  • If symptoms don’t improve after 2-3 weeks of stretching, massage, and rest.

  • If pain starts spreading to new areas or causes weakness in the leg.

  • If you develop swelling, redness, or warmth in the thigh (could indicate inflammation).

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