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FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread

Finishing up my second workout of the year. Nothing over #100, 3 sets of 10 on everything. Full body just to get everything used to pushing and pulling again.

Everything is “low & slow” as we say. Been walking 3-5 miles a day with the dog as well. He’s the big winner in all this, way more and longer walks lol.

Just happy to be in here though! 💪
 
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-Pretty solid first week back strict diet. 2000-2200 calories. Avoided sweets. stayed close to 50p-30c-20f split. Belt is a screaming on my summer loop. It was time to clean it up, for sure.

-Soon as we get around to building the gym a nice tread and cable machine would be first 2 purchases. Probably focus on that in 25.

-We have the Hydrow rower. I'm a fan when I have small window for a cardio workout. That sucker will burn you up over 30 minutes. Equates to like 7,000 meters.
 
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Doing the creatine and eggs add.

Big help as I have gotten leaner and stronger without much difference to routine.

Again… it’s all diet. I made linguini with white clam sauce Saturday…ridiculously awesome (white wine steam/toasted panko for crunch) and had the will power to have a normal portion size… not my usual gluttony. No second bowl.

Been doing this for 1.5 years now, and the last variable is diet. Clamping down on bourbons, seconds, and pasta. My Achilles.
 
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I have been off so exercising later in day. Had to work, so 330 this morning. Coyotes yelping all around. I prefer later in the day but there is satisfaction from being first out in 20 something degree weather.
 
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Building a house now and 10 foot basement ceilings were a must have.

Have a 1950’s house now and the basement floor is way out of level. Best fix I could figure out was just building a large platform with 2x4 and plywood so I could economically level a large portion of a floor I knew I wouldn’t be using long term (rather than self leveling concrete), but that cost me 4-5 inches in an already low ceiling room. Thankfully still enough space for an Xmark cross over and squat rack, but you won’t be getting your head above the bar on a pull-up.

Cannot wait for more space and height. Just opens up a world of possibilities for different exercises and equipment.
 
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The ex and I just built our own pull up bar from Home Depot pipes so we could make it further down from the floor joists in our stilted house for that reason.
 
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I rarely track calories unless I'm on a cleanup but nothing more eye opening than plugging all the random snacks, especially as Dad of young boys, into MFP. Good way to clean it up, really the only way to clean it up. Find that baseline again and remind yourself all those extra chicken nuggets add up quick.
 
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Finished off a chest/tri workout today with 3 sets of 25 elevated Bosu ball pushups. Hell of a pump for both muscle groups to finish off the set. Somehow always forget about them, need to be more of a staple.

Mind Pump guys talked about the myth of your body only being able to process 40g of protein at a time and sited studies where 100g can be processed post-workout. What it doesn't use immediately will not be converted to fat, but rather float through the bloodstream up to 12 hours or until that amino is needed. Been testing that study this month, we'll see.
 
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2024 update: I have the willpower of a starving dog. I’ve successfully added the 2 additional workouts that I’ve wanted (on the peloton) which have been great as it absolutely destroys my chicken legs and wears my ass out. The snacking and eating have been awful - had wings, pizza, pizza the last 3 nights 😂. Was in the break room yesterday eating my FIFTH double stuffed f’in Oreo when I was going in to drink some of my protein shake (ya you read that right) when I just grabbed the box and threw it angrily in the trash. Heard a couple girls raising a ruckus about it 20 mins later and pretended I didn’t know what anyone was talking about. I just can’t stop snacking on trash. But whatever, just gotta keep at it. The 2 extra workouts a week have been great though.
 
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Bonzo Cat said:
Mind Pump guys talked about the myth of your body only being able to process 40g of protein at a time and sited studies where 100g can be processed post-workout. What it doesn't use immediately will not be converted to fat, but rather float through the bloodstream up to 12 hours or until that amino is needed. Been testing that study this month, we'll see.
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Pretty common for muscle growth to space out the total over the course of a day, especially w/ multiple workouts. 100g post workout does nothing more than 30g except be wasted.
 
Ron Mehico said:
2024 update: I have the willpower of a starving dog. I’ve successfully added the 2 additional workouts that I’ve wanted (on the peloton) which have been great as it absolutely destroys my chicken legs and wears my ass out. The snacking and eating have been awful - had wings, pizza, pizza the last 3 nights 😂. Was in the break room yesterday eating my FIFTH double stuffed f’in Oreo when I was going in to drink some of my protein shake (ya you read that right) when I just grabbed the box and threw it angrily in the trash. Heard a couple girls raising a ruckus about it 20 mins later and pretended I didn’t know what anyone was talking about. I just can’t stop snacking on trash. But whatever, just gotta keep at it. The 2 extra workouts a week have been great though.
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I started bringing fresh fruit and sitting it in front of me. If i get the munchies I usually grab what is easiest. If it is fruit so be it. Keeps me from downing a row of Oreos(most of the time).
 
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Down 5 since early December. Thanks to Bonz and his mealplan he gave me. Sweets is my downfall so I've been adding in drinking some green tea or ginger turmeric tea in the afternoons or night when I get cravings.

I got all of my home gym stuff from Lexington Online Auction.
Spin Bike
Treadmill-Got for my son but I use.
Magnetic Rower
Dumbbell Bench

Got all of that for about $600 total over time.

I am trying to get 30 minutes everyday of a split weight/cardio workout.
The cardio consists of a 15 minute 12 degree incline walk on the tread, 15 minute Tabata row, 15 Tabata bike or peloton class.
My 15 minutes of weights basically breaks down to 2 days of legs/abs, 2 days of chest/shoulders, 2 days arms.

On Sunday I have been doing a 30 minute tread walk at 12 degree incline while watching NFL.

Need to get more flexibility and mobility into my routine.
 
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cole854 said:
Pretty common for muscle growth to space out the total over the course of a day, especially w/ multiple workouts. 100g post workout does nothing more than 30g except be wasted.
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You mean common knowledge how the traditional food pyramid was taken as gospel and now is a joke (like yourself) in claiming one should eat 6-11 servings of bread, cereal, rice, pasta and only 2-3 serving of meat/protein.

😂you opining on health and fitness with your antiquated takes is just the best.
 
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Considering working on overall fitness instead of “powerbuilding” as my gym friends called it. I wanted to look like a bodybuilder but lift like a powerlifter, so that’s what they called it.

Anyway, considering starting running for the first time in my life since high school, lifting 3-5x/week with yoga per usual on Sundays and going back to Jiu Jitsu/boxing.

I really miss Jiu Jitsu and have never boxed but think it would be a really fun way to get cardio in without thinking about it.

Ideally get back to #210-220 but more tone by actually doing, you know, cardio for once in the last decade.

Problem is, I know my tendencies and I worry as soon as I’m cleared I’ll be wanting to toss heavy weight around again and ignore everything else.

I mean I was #135 from a #1500 combo which would put you in the top 1% of non-competing lifters in the world and I just wanted to say I did it. I’m sure a #1365 combo probably is top 1% as well at worst top 2% but I want that #1500.

-Also took my Before/Post HA pic 3 days ago after I was okayed to go back to the gym. Can’t wait for 4-6 months from now for After pics.
 
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roguemocha said:
Considering working on overall fitness instead of “powerbuilding” as my gym friends called it. I wanted to look like a bodybuilder but lift like a powerlifter, so that’s what they called it.

Anyway, considering starting running for the first time in my life since high school, lifting 3-5x/week with yoga per usual on Sundays and going back to Jiu Jitsu/boxing.

I really miss Jiu Jitsu and have never boxed but think it would be a really fun way to get cardio in without thinking about it.

Ideally get back to #210-220 but more tone by actually doing, you know, cardio for once in the last decade.

Problem is, I know my tendencies and I worry as soon as I’m cleared I’ll be wanting to toss heavy weight around again and ignore everything else.

I mean I was #135 from a #1500 combo which would put you in the top 1% of non-competing lifters in the world and I just wanted to say I did it. I’m sure a #1365 combo probably is top 1% as well at worst top 2% but I want that #1500.

-Also took my Before/Post HA pic 3 days ago after I was okayed to go back to the gym. Can’t wait for 4-6 months from now for After pics.
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Pace yourself big boy.
 
UK-chulo said:
Pace yourself big boy.
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Brother I’ve got til flipping March 20th before I’m finally cleared, believe me I’m being patient but that clearance will be like all of a sudden realizing you can fly or something.

#FREEEEEEEEEEEEEDOOOOOOMMMMMM
 
5th workout of the new year. 225 for 3 reps on the barbell squat. I'd like to maybe get to 315, but not sure I'll ever want to go higher than that. My schedule with the kid seems to work best if I get to the gym at nights now. 30 min in the sauna to finish it off.

Doing dry January also. November and December killed me with birthdays, holiday parties, etc. I packed on a quick 10 and got back up to my peak weight which is 215lbs (only 5'11 so that's not great).

No alcohol since Jan 3rd.. and 5 lifting sessions with very moderate dieting, already lost 2.5-3lbs.

I love bourbon. Love bars.. but man the pounds really fly off when you dial it back. Watched some videos on what your body does when you quit alcohol and it's pretty wild.

I'll never give it up, but it's good to reset, cut back, get your body and mind right.
 
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That sauna sesssion is great for sleep before bed, can’t wait to get back to mine.

Always interesting hearing people talk about their ideal weight/size.

Like I’m down to hovering just above #200 at 5’11” and I’m really sad about it, I like to be #220 while lineski is mad about #215 same height.

Everyone has a different preference, makes this thread a lot of fun.
 
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roguemocha said:
That sauna sesssion is great for sleep before bed, can’t wait to get back to mine.

Always interesting hearing people talk about their ideal weight/size.

Like I’m down to hovering just above #200 at 5’11” and I’m really sad about it, I like to be #220 while lineski is mad about #215 same height.

Everyone has a different preference, makes this thread a lot of fun.
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Yeah, but from what I remember, you're much more of a dedicated lifter than I am. I wouldn't mind being 220 IF that was muscle.

What I currently have at 215-210 is a "pouch" of some sorts, comprised of bad decisions over the holidays lol.

At 37, I've given up on being an EXPERT lifter, going for 1-rep maxes, lifting every muscle group individually, 7 days a week. It's my belief that every decade or so, you need to adjust how you workout, and likely dial it back a bit, or you're going to run into injury. I have to be MUCH more careful how I warm up at 37, than I did at 27. At 27 I could just hop right into my workout, no problems. If I do that now, something is getting pulled.

So I wouldn't mind being 190-200lbs, lose the gut a bit and have some definition. If I can get there, maybe go back up to 210-220 with muscle.. but it's just damn hard to get the time in with a kid, a wife, etc.
 
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Totally get that man, and good for you for knowing yourself. Yeah that pouch is what I try desperately to avoid. And like I said I’m thinking of being more cut/fit than jacked as before, probably not healthy in the long run.

I def rarely max out. Would every 3-5 months to try and see if we’re going up to get to that #1500. But you see these 20 somethings maxing out weekly like it’s going to change. That’s just youth though.
 
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I try and go for 3-rep maxes now. Like that 225lb squat was a 3-rep max. I just don't want to risk pushing for just 1-rep, losing form and injuring myself. Not worth it. I've had many back problems over the year.

I'm now starting to be the old man in the sauna surrounded by college kids (at night, during the day, I'm the young one). It's interesting the different conversations you get into.

Gyms are just a great place if you can find the one that suits you.
 
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Gyms are heaven when you find the right one, agreed. I can spend hours in a gym or bookshop and be completely content. Too bad you make ZERO dollars working at either.

I usually sauna at home or headphones at the gym sauna. I’m not super into a lot of those random convos. Especially when you’re a bigger/jacked guy, people always want to ask you a 1000 questions which is fine and I’m usually 100% in to discussing the gym and form and workouts and diets etc but in there I’m trying to relax.
 
Bonzo Cat said:
Just one mans opinion, but I would shoot for a weight you can squat 8-12 times. Build up strength and stamina. Every fourth leg day, check in on that 3-6 rep max.

Think you will see gains improve quicker that way.
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Agreed. I try not to ever JUST do 3-rep maxes or short rep ranges. I coupled those 225's with 3 sets of 135lbs at 8 reps.

One thing I do need to do, is get better ankle and hip mobility for my squats. I struggle to get to parallel position, not because of weight, but more so because my ankles and hips don't allow it.

Might need more stretching.
 
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What's everyones go to for gym shorts?

My wife lost like 3 pairs of mine somewhere in her closet.. and they were kind of the old-school Under Armour basketball shorts anyways. Which are nice enough, but was thinking of getting a pair or two of something a little higher end.

Was looking at Ten Thousand shorts here and there.

www.tenthousand.cc

Rep Short

A tough, technical strength training short, built to withstand your heaviest sessions. Designed to take a beating, the Rep Short provides durability without the bulk thanks to an innovative ripstop shell construction, a minimal, lay-flat waistband, and a specially-engineered liner that stays put...
www.tenthousand.cc www.tenthousand.cc


LiftingShort_Navy_Front_700x.png
 
-Yup, I'm up to like 8 pairs now b/c they don't wear out. When those blue ones come back in stock I'm getting some 5" w/liners for leg days.

-Switching up the routine just works wonders. I had lifted 15-20 reps and 30+ sets for years. Moved to 10-12 reps and 16-20 sets. The gains and motivation are just through the roof. I know it's general knowledge but something I should've been doing a couple times per year.

-Pegged at 2100-2200 calories the first 2 weeks. That's probably still a little light for maintenance and closer to cut calories for my activity level. I'm still pretty f*cking hungry on big lift days. May take it up to 2500 next week and see how that feels. Adding carbs at breakfast and dinner seemed to help a little. Probably where any additional calories need to come from. I really need to stay more consistent with tracking my intake rather than eyeballing it.

-Doing:
M- Back/Rear Shoulders
T- tough cardio/sauna/plunge
W- Legs
Th- light cardio and/or mobility work (or off) sauna/plunge
F- Chest/Tris
Sat- light cardio and mobility sauna/plunge(or off)
Sun- Bi's/Front Shoulders/1 leg exercise

So I'm moving 6 days a week. With one actual rest day and one mobility or very light cardio day.

-As for the kinstretch value, I think it's worth it if you're going to do it. Certainly not a long term thing but I'd say 6-8 months of his classes and you'll get down the 5-6 main moves you feel are best for your body. My hips, low back, and flexibility are way improved in 3 months. Best I've felt. Some of that is probably attributed to the rest I've worked in rather than 7 days per week of grinding.
 
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I have about every color of 5” Fabletics shorts and I love those although if they were same price I’d probably go 10K. I do love the towel holder strap on the Fabbies.

I won’t west them unless I’m in good shape not like right now because I have to fill them out or I don’t like how it looks. #vain
 
Wow, seems like a good consensus on the 10 thousand. Gonna grab a pair or two soon.

What's the benefit of lining vs. no lining? Gym shorts historically have no lining, correct?
 
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