This Sucks!

I cannot sleep in the night. I have to go pee couple of hours and this is affecting me mentally and probably ruining my gains. So when I go back home in August, I will ask the doctor to recommend a prostate exam plus a sleep apnea test. I will then decide what my next game plan will be. For now, I believe that I may have sleep apnea based on the symptons from ChartGPT and the fact that back in 2023, I was dignosed negative for enlarged prostate. Let's start with this game plan: foods to avoid and eat, supplements to take and general fitness goals. See below:

Avoid:

• Sugar
• Wheat
• Grains
• Milk

Eat:

• Protein 1g per lb.
• Healthy Fats such as fish, salmon, etc.
• Foods rich in fiber.
• Take creatine 5g every day to avoid muscle loss.
• Take Omega 3 capsules every day to avoid muscle loss.
• Take EAA every day to avoid muscle loss.
• Take 600g of L'lysine every day to avoid muscle loss.
• Take magnesium glycinate or citrate every day to avoid muscle loss.
• Vitamin D
• Zinc

Exercise:

• Incorporate compound lifts such as bench press, squats, military press, push ups, etc in my daily workout routine.
• Deload every 5 weeks.

Other Habits:

• Sleep by 11pm
• Stop drinking liquids after 7:00pm
• By 10pm, an hour before sleeping, turn off all computers, TV etc.
• Practice meditation or breathing exercises such as hold breath for 60 seconds 5 to 6 times an hour before sleeping.
• Use nasal rinces before bed.