FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
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The husk is easily my favorite supplement. Even more than creatine. Keeps the train rolling on time.
My husband started taking Metamucil on the recommendation of noted medical expert Dr. Tom Segura and he has raved about it. He acts like he's discovered the Holy Grail. I've been telling him "eat some fiber bro" for like five years, but lol whatever. It's working for him. I feel like a bonafide old couple when he's shotgunning his glass of Metamucil while I take my evening allergy meds and magnesium supp.
@CAT Scratch FVR in addition to the other recs re: diet and sleep, if you haven't had complete bloodwork in a while, you should. Ask for the full thyroid panel (TSH, T4 and thyroid antibodies) and a hormone panel. If everything there is normal, awesome, but all the diet and sleep improvements in the world can't reverse hypothyroidism, etc.
@CAT Scratch FVR in addition to the other recs re: diet and sleep, if you haven't had complete bloodwork in a while, you should. Ask for the full thyroid panel (TSH, T4 and thyroid antibodies) and a hormone panel. If everything there is normal, awesome, but all the diet and sleep improvements in the world can't reverse hypothyroidism, etc.
I have a unique least favorite exercise I thought of today..
One arm dumbbell rows using a bench. I don't know if it's gangly arms or what, but I can just never get into a comfortable position where I'm nearly horizontal, with one hand and knee on the bench and rowing with the opposite arm. Always feels unnatural to me. Either my supporting wrist hurts, the dumbell awkwardly hits the bench, im un balanced, etc. AthleanX also says you run the risk of hernias rowing this way with too much weight.
I've found that putting one hand on the back of an incline/seated bench just works better, opens up the space beneath me. Or, one arm low cable rows.
One arm dumbbell rows using a bench. I don't know if it's gangly arms or what, but I can just never get into a comfortable position where I'm nearly horizontal, with one hand and knee on the bench and rowing with the opposite arm. Always feels unnatural to me. Either my supporting wrist hurts, the dumbell awkwardly hits the bench, im un balanced, etc. AthleanX also says you run the risk of hernias rowing this way with too much weight.
I've found that putting one hand on the back of an incline/seated bench just works better, opens up the space beneath me. Or, one arm low cable rows.
I was going to say just switch to cable rows, but you said that at the end.
There are a million rows, so you’re not stuck doing any certain one.
Rows:
Gorilla
V Grip(close grip)
DB
Barbell
Pendlay
Climbers
Neutral Grip
Landmine/T Grip
Inverted
Chest Supported
Renegades
Seals
Meadows… it goes on forever
Oh yeah, I love most of those. Australian Pullups (Inverted rows) are great. For back, I usually do a combination of BB Row, DB alternating row, Various grip cable rows, Hammer strength machines, one arm cable rows, and landmine rows.
I've never actully tried renegades, although I should.
Always thought I did fairly well with tracking my macros but never used MyFitnessPal, just lazy about keying in all the nutrition info.
But realized spit-balling it isn’t going to get me where I want with both gainz and later cutting. Found this scale that makes it super simple to get granular intake details. Syncs the scale up to an app with a huge database of foods/brands and select what you're weighing. It gives you a readout of the dietary makeup. Or you scan the bar code and if networked, will give you all the details. Can also easily add if undiscoverable.
Set your caloric goal (2600) along with desired carb (195g) /protein (260g) /fat (87g) distribution and you’re off and running.
First go at it this morning with my typical post workout meal -> 807 calories. 25g carbs / 94g protein / 35g fat.
Weighed in at 195, so probably need to inch up to 3k+ calories to add some mass?
But realized spit-balling it isn’t going to get me where I want with both gainz and later cutting. Found this scale that makes it super simple to get granular intake details. Syncs the scale up to an app with a huge database of foods/brands and select what you're weighing. It gives you a readout of the dietary makeup. Or you scan the bar code and if networked, will give you all the details. Can also easily add if undiscoverable.
Set your caloric goal (2600) along with desired carb (195g) /protein (260g) /fat (87g) distribution and you’re off and running.
First go at it this morning with my typical post workout meal -> 807 calories. 25g carbs / 94g protein / 35g fat.
Weighed in at 195, so probably need to inch up to 3k+ calories to add some mass?
Love that, going to order one today. I can get super shredded and add mass, all that stuff from half my abs up, but killing that last bit of fat is impossible with eye balling like you said.
Which size did you get? I didn’t see the actual measurements on the Amazon page.
Which size did you get? I didn’t see the actual measurements on the Amazon page.
Eye balling it doesn't work at all. I'm sure my metabolic rate is fried from 1600 calories during the week and 3500 on the weekends. Been trying to slowly increase to maintenance. Food scale, with grams, is essential though.
-last few weeks: been going the gym 2 times a week w/ wife and her trainer, once a week on our own... an hour a pop. Gonna add another weekday lunch session on my own now that I have a clue what to do.
^so far bodyweight and low weight(30-40lb) dumbells/kettle. Last time was the first time I "looked forward" to the experience. Baby steps.
-weather has destroyed my regular 2-3x a week outdoor tennis regimen(30 and above is fine if it's dry)... only playing in one usta league right now, that = one match a week. Not nearly enough... gonna join at least one more league.
-diet is still shit. WIP.
^so far bodyweight and low weight(30-40lb) dumbells/kettle. Last time was the first time I "looked forward" to the experience. Baby steps.
-weather has destroyed my regular 2-3x a week outdoor tennis regimen(30 and above is fine if it's dry)... only playing in one usta league right now, that = one match a week. Not nearly enough... gonna join at least one more league.
-diet is still shit. WIP.
It’s true. I’ve gotten very close but never to the point I was satisfied by eye balling.
I just didn’t want to be that guy that measures his food. But all my 6pack sporting friends do so it’s time to go that route.
I just didn’t want to be that guy that measures his food. But all my 6pack sporting friends do so it’s time to go that route.
Having my pre-made lunches to exact macros makes it easier. I also have the same breakfast everyday. Just gotta keep an eye on dinner and more importantly snacks.
Still, 2500, which is below maintenance, with whole foods and 260g protein is really hard to get in. I'm full after each meal.
Still, 2500, which is below maintenance, with whole foods and 260g protein is really hard to get in. I'm full after each meal.
It is, but I’m not going short distances w heavy weights 2 miles on our neighborhood trail with 15 lb dumbbells. I’d like to eventually work curls into it while walking (why not since my hands are free),
BUMP
Been hitting legs twice a week in 2024, and it’s just making me feel stronger. Nothing that Ive actually measured from a literal strength perspective. Just feeling pretty god damned sturdy these days.
Went with the Nike GT Cut 2 EP pictured below to get back into pick up bball (crosshairs colorway for the shoe nerds). After some research the interwebs seems to indicate these are the best bet for older players with preexisting knee/ankle issues.
Doing sprint intervals on the treadmill and working on my heart rate recovery time between sprints. I realize running actual full court basketball is going to humble me real quick regardless of this “prep” I’m doing. I’ll be sure and provide a self-deprecating update after I work up the nerve to get back out there lol.
Recomp is going well just through luck for now. Sticking right around 195 at 5’11” but my 32 inch pants are actually getting looser. I’ll cruise with this for now but like what’s being said over and over — I’ll have to start seriously tracking to get abs popping this summer.
Been hitting legs twice a week in 2024, and it’s just making me feel stronger. Nothing that Ive actually measured from a literal strength perspective. Just feeling pretty god damned sturdy these days.
Went with the Nike GT Cut 2 EP pictured below to get back into pick up bball (crosshairs colorway for the shoe nerds). After some research the interwebs seems to indicate these are the best bet for older players with preexisting knee/ankle issues.
Doing sprint intervals on the treadmill and working on my heart rate recovery time between sprints. I realize running actual full court basketball is going to humble me real quick regardless of this “prep” I’m doing. I’ll be sure and provide a self-deprecating update after I work up the nerve to get back out there lol.
Recomp is going well just through luck for now. Sticking right around 195 at 5’11” but my 32 inch pants are actually getting looser. I’ll cruise with this for now but like what’s being said over and over — I’ll have to start seriously tracking to get abs popping this summer.
Also been hitting legs twice a week..
Squats, sled, step-ups, extensions, to start the week..
Deads, walking lunges/step-back lunges, Bulgarians, curls on Thursday's.
...have added 10+ pounds since I started this at the end of October (along with upping macros). Right at 200#'s for the first time since fat (FAT!) college days.
Downright miserable at times with how much I have to shovel down my gullet now (300g protein, 275g carbs, 110g fat for 3k calories), but it appears to be working.
Related, chomping at the bit to cut this spring.
Squats, sled, step-ups, extensions, to start the week..
Deads, walking lunges/step-back lunges, Bulgarians, curls on Thursday's.
...have added 10+ pounds since I started this at the end of October (along with upping macros). Right at 200#'s for the first time since fat (FAT!) college days.
Downright miserable at times with how much I have to shovel down my gullet now (300g protein, 275g carbs, 110g fat for 3k calories), but it appears to be working.
Related, chomping at the bit to cut this spring.
Right there with ya, hoss. Up at least 15 from summer but not stepping on the scale until April first. Don't want to lose faith. Really passing my strongest ever. Cardio waaaaaaay down. Mobility waaaaaaay up. All about lifting heavy shit, eating a ton, and getting strong af. I can feel it. Body feels as good as it has in a decade. No pains, no injuries, I'm fresh for every workout, recovery is great. However, I hate that my waist has expanded. 8 more weeks until cut season, which I'm waaaaaaay more familiar with.
Moved to legs 2x week as well.
Calories up past 2500. Carbs headed up as well which is causing some bloating not being used to them.
Moved to legs 2x week as well.
Calories up past 2500. Carbs headed up as well which is causing some bloating not being used to them.
Legs are half your muscle mass. It's kind of funny to think that some people dedicate 3 or even 4 days to upper body.. and just 1 day to lower body.
Just bit the bullet on the Avirow Strong home rower. After the treadmill fiasco (Still owe @Bill Cosby a beer), we still needed to find something for some stead-state cardio. I'll provide a review and thoughts once I have it. Excited for some of the Peloton-style leaderboards and workouts, along with the gamification/games you can utilize
Just bit the bullet on the Avirow Strong home rower. After the treadmill fiasco (Still owe @Bill Cosby a beer), we still needed to find something for some stead-state cardio. I'll provide a review and thoughts once I have it. Excited for some of the Peloton-style leaderboards and workouts, along with the gamification/games you can utilize
Impressed with the intense workouts you young bucks are doing. In order to not skip a day of resistance training, I bribe myself by keeping my workouts to under 30 minutes a day. Still maxing out on last rep to exhaustion.
That was my second choice after the hydrow. Interested to see how you like it.
Oh you got the Hydrow? Nice, that was in the running with the Ergatta and the Concept2.
I wanted the Concept2, because it's by far the gold standard for rowers.. but my wife really wanted something with a screen and that would motivate her.
I should get it soon. The thing that pushed the Aviron over the edge was the slightly better content (supposedly) that I read from Reddit. Curious to hear your experiences.
The Ergatta is a freaking BEAUTIFUL piece of equipment.. But that's kind of the main positive for it, Everything else was slightly behind the Hydrow and Aviron.
Hydrow doesn't have the games, but has loads of content, and its updated constantly. 30-45 minute classes fly by. I have access to a concept but there's no way I could get on that thing and pump out 7500-10000m before I got crazy bored. Really good for a sprint style workout.
-Been using that scale Bonz rec’d and I really dig it. It definitely takes time to figure out what meals to have during the day to nail your macros.
I can hit protein and fat so easily but I have never eaten a ton of carbs and I’m still working on that. Had 190g brown rice tonight to try and rectify that.
I just need about 9 meals total to rotate because I have no problem eating the exact same thing for each meal each day.
Once I’m dialed in that’ll be cool and it’s nice when you won’t have to weigh everything every time.
-Also, since this is a wellness thread, a fellow trainer in Smyrna was talking up these blue light blocking Felix Gray glasses. She says they’ve been great and I trust her.
I’ve been wearing them anytime I’m in the phone like now or watching tv at night. Supposed to help go to sleep and decrease eye stress. We’ll see how they do.
I’m all about some sleep so I’ll try anything basically. Again, I love those binaural beats to fall asleep to.
I can hit protein and fat so easily but I have never eaten a ton of carbs and I’m still working on that. Had 190g brown rice tonight to try and rectify that.
I just need about 9 meals total to rotate because I have no problem eating the exact same thing for each meal each day.
Once I’m dialed in that’ll be cool and it’s nice when you won’t have to weigh everything every time.
-Also, since this is a wellness thread, a fellow trainer in Smyrna was talking up these blue light blocking Felix Gray glasses. She says they’ve been great and I trust her.
I’ve been wearing them anytime I’m in the phone like now or watching tv at night. Supposed to help go to sleep and decrease eye stress. We’ll see how they do.
I’m all about some sleep so I’ll try anything basically. Again, I love those binaural beats to fall asleep to.
-the wife has had our family on the blue light limiting glasses for years... they're good, when you remember to use them.
-a brief explanation on bulk vs cut would be appreciated. I'm new here.
-a brief explanation on bulk vs cut would be appreciated. I'm new here.
The difference between a bulk and cut is in the goal of the "athlete". If someone is bulking, they are trying to put on as much muscle mass as possible in a given time frame without worrying about if s/he also puts on fat while doing so. If someone is cutting, s/he is trying to lose as much weight as possible while minimizing loss to muscle mass.
Honestly, it is just bro science that works for people who do bodybuilding type routines and diets. For most people, they just need a routine that does basic body recomposition where you lose weight and gain lean muscle mass with equal priority.
Honestly, it is just bro science that works for people who do bodybuilding type routines and diets. For most people, they just need a routine that does basic body recomposition where you lose weight and gain lean muscle mass with equal priority.
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Know a few that have it. Great gimmick for a laugh.
Have you ever held one? 20 lbs doesn't sound heavy but a 15 lb clubbell sounds light, too, until you pick it up.
That is much harder than bulking or cutting, as you are telling your body to do two completely different things at the same time and how to lose weight or add muscle mass require inverse techniques and two different approaches to diet.
Coupled with most not knowing how to properly lose weight or add muscle, and they tap out because they aren't seeing a change either way.
What's hard to figure out is where that happy medium is because it moves. Summer when I'm riding my bike 4-6 hours a week(on top of 3-4days lifting), it's easy for me to lose weight, but I'm always sore or tired. Granted that type of cardio is definitely sacrificing muscle. I'm typically also combining that shit with a low carb calorie deficit. Probably not ideal in hindsight. Finding that maintenance cruise diet is f*cking hard with the ebbs and flows.
Also, I don't think it's just bro or meathead science. The one thing this recent, my first attempt at a minimal "bulk", and it's very evident the benefits. Yeah, I've gone up a belt loop but nothing hurts, ever. I'm getting stronger. My sessions are super hard. I feel great. I'm obviously adding muscle. So, if you're like Bonz/I that have been basically in a sorta cut style low carb diet for years... probably advantageous to throw a month of two of complete opposite, low intensity, decreased time, focus on recovery, carbs, higher calories. I think a form of that is probably good for everyone, not just the meatheads. Even those looking to lose weight, just shifting to closer to maintenance, rather than some wild 1600 no carb diet.
In somewhat related news, what are thoughts on the "right" amount of protein per day? I currently weigh about 185. I am naturally lean and was always around 175 until COVID. I'd like to lose the spare tire I put on and add as much lean muscle as I can.
Typically the advice is to eat one gram of protein per day for your ideal body weight. I'm not really sure what my ideal weight actually is. I'd be fine with anywhere from 165 to 190 if my body comp is right and it is relatively easy to maintain as a lifestyle.
I've tried eating 200 grams per day and it can get a little old but is generally doable. Is eating more protein than I probably need likely to do anything to hurt me and/or impede progress?
Typically the advice is to eat one gram of protein per day for your ideal body weight. I'm not really sure what my ideal weight actually is. I'd be fine with anywhere from 165 to 190 if my body comp is right and it is relatively easy to maintain as a lifestyle.
I've tried eating 200 grams per day and it can get a little old but is generally doable. Is eating more protein than I probably need likely to do anything to hurt me and/or impede progress?
At least 1g per # of goal body weight. I'm at 215-220 right now and putting in 250+ everyday.
I have finally heard enough people say, for larger individuals, 10g of creatine is advised.
I have finally heard enough people say, for larger individuals, 10g of creatine is advised.
I feel like packing on the protein isn't all that difficult, if you know where to look.
Like a Tuna Fish sandwich on wheat bread is 35-40g of protein. Aim to get 3 meals of 40g of protein... then add a shake or two.. and fill in the rest with a few snacks that have protein. That's 200g of Protein right there. There's nothing wrong with adding that 2nd shake at the end of the day if you need it.
But to do this, yes, you need to have a form of meat at every meal.
Like a Tuna Fish sandwich on wheat bread is 35-40g of protein. Aim to get 3 meals of 40g of protein... then add a shake or two.. and fill in the rest with a few snacks that have protein. That's 200g of Protein right there. There's nothing wrong with adding that 2nd shake at the end of the day if you need it.
But to do this, yes, you need to have a form of meat at every meal.
Protein is a piece of cake. 250 grams of protein and 300 grams of carbs is ****ing hard. Good lord. Feel like fat bastard when I actually can hit that.
Always read it's 1g of protein per pound to maintain. You need to go 1.5x or more to really start adding mass.
Eating more won't impede anything @Hank Camacho, in fact it'll help lean you out (MindPump episode 2250).
They did another great episode (2239) on December 29th discussing why / how your body can process 100g or more at a setting...
...for most of human existence we were hunter gatherers who didn't have the benefits of refrigeration. So killiing a buffalo, deer, etc, you didn't get to ration out 30g protein per meal. You ate as much as you could before it went bad and then went after your next kill...
...the body didn't say, "I don't need that excess protein", instead it would withhold processing protein until it needed it, with studies showing up to 3 days.
Essentially you can't eat too much protein.
Eating more won't impede anything @Hank Camacho, in fact it'll help lean you out (MindPump episode 2250).
They did another great episode (2239) on December 29th discussing why / how your body can process 100g or more at a setting...
...for most of human existence we were hunter gatherers who didn't have the benefits of refrigeration. So killiing a buffalo, deer, etc, you didn't get to ration out 30g protein per meal. You ate as much as you could before it went bad and then went after your next kill...
...the body didn't say, "I don't need that excess protein", instead it would withhold processing protein until it needed it, with studies showing up to 3 days.
Essentially you can't eat too much protein.
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