For my ego I may actually try for like 325 before cut season. That's where those calculators say I should be.
FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
- Thread starter anthonys735
- Start date
FITERYO HYVEMIND,
I've got a beach trip coming up in 10 weeks. Thus far, my wife and I have been making great progress since February 1 and I would like to make looking as good as possible on the beach my goal. I don't really like following a strict diet with calorie counting as a long term thing but for now I would like to experiment with a "bulk" and "cut" before I leave.
What would one suggest for duration (i.e., bulk for 4 weeks and cut for 6, bulk for 5 and cut for 5, etc.) and things to pursue in each phase. TIA dudes, dudettes, and whatevers.
I've got a beach trip coming up in 10 weeks. Thus far, my wife and I have been making great progress since February 1 and I would like to make looking as good as possible on the beach my goal. I don't really like following a strict diet with calorie counting as a long term thing but for now I would like to experiment with a "bulk" and "cut" before I leave.
What would one suggest for duration (i.e., bulk for 4 weeks and cut for 6, bulk for 5 and cut for 5, etc.) and things to pursue in each phase. TIA dudes, dudettes, and whatevers.
Hank, I'm afraid you can't make chicken salad out of chicken shit.
Start with this…
…10 weeks is a quick turnaround to do both. We’ve been in a bulk since the start of the year and cut starts April first for 12 weeks. With 10 weeks out, you may just have to cut, especially if you don’t want to follow a strict calorie count. No knock on ya, it’s laborious but what I’ve learned and that pod will stress is eyeballing a diet rarely produces desired results.
He could try a ski mask or use on of your gimp hoods
-I don’t think you could work in much an effective of either besides cut if you haven’t done it before honestly.
Also, never got the, “Well it’s vacation time in two months, we should probably try and get in good shape for fake internet pics with filters and for the strangers we’ll never see again there.” Most basic white person move of all time tbh.
Maybe get in shape for each other and to look good all year, not being a dick just saying it’s way easier than doing some crash bulk/cut effort that’s likely to make you miserable leading up to vacation.
Sorry, that just reminds me of the 186 clients a year that “wanted to get in shape for their wedding”, but wanted to cancel personal training asap when the wedding is over…
Cool! So you all can look good for pics for a couple months and then find each other meh for all eternity after that! Great idea, really here for all the right reasons! 🙄
-Adding work in with bjj and lifting has been tough, trying to find the happy balance of all of them and yoga without sacrificing too much lifting has been tough.
Looks like days I open the bar, like today, I’m just going to have to lift in the morning and try and get to bjj afterwards.
It’s tough though because after work I’m sweaty and tired, want to get high before I walk my dog and then eat going to bed lol.
It’s really tough to get to the gym at 0430-0500 to get 1.5-2 hour lift session before an hour of bjj at 0700———->shower and work.
-At that time in the gym, please don’t ask how many sets I have left either. Idk, I may have one more or may be feeling it and do 4 more. Plus, if I only have one or two left I don’t want you sitting there lurking and judging my time between sets.
If you’re in a rush, hit PF’s power hour section or whatever, I LOVE being at the gym, not here to rush through anything, if you’re on a schedule, that has ZERO to do with my workout.
Also, you’re asking for the one trap bar in the gym? Bro, there are 20 ways to do deadlifts, start with any one of the 19 other ways and do those til I’m done, then you can have it.
Don’t like it? Get here stupid early like me when there are 3 people here.
#RogueGymVents
-in related news I’m definitely leaving this gym for Crunch, way more equipment, people (gals), have classes and saunas, etc.
Plus, this current gym has the worst etiquette I’ve ever seen. No one re-racks anything properly if they re-rack it at all. Touching homeless people (I don’t blame them at all) pay $13/month to have a shower and changing place here. I’ve had two people scared to ask me how much longer I’d be so they went and asked staff to ask me… just a joke.
Also, never got the, “Well it’s vacation time in two months, we should probably try and get in good shape for fake internet pics with filters and for the strangers we’ll never see again there.” Most basic white person move of all time tbh.
Maybe get in shape for each other and to look good all year, not being a dick just saying it’s way easier than doing some crash bulk/cut effort that’s likely to make you miserable leading up to vacation.
Sorry, that just reminds me of the 186 clients a year that “wanted to get in shape for their wedding”, but wanted to cancel personal training asap when the wedding is over…
Cool! So you all can look good for pics for a couple months and then find each other meh for all eternity after that! Great idea, really here for all the right reasons! 🙄
-Adding work in with bjj and lifting has been tough, trying to find the happy balance of all of them and yoga without sacrificing too much lifting has been tough.
Looks like days I open the bar, like today, I’m just going to have to lift in the morning and try and get to bjj afterwards.
It’s tough though because after work I’m sweaty and tired, want to get high before I walk my dog and then eat going to bed lol.
It’s really tough to get to the gym at 0430-0500 to get 1.5-2 hour lift session before an hour of bjj at 0700———->shower and work.
-At that time in the gym, please don’t ask how many sets I have left either. Idk, I may have one more or may be feeling it and do 4 more. Plus, if I only have one or two left I don’t want you sitting there lurking and judging my time between sets.
If you’re in a rush, hit PF’s power hour section or whatever, I LOVE being at the gym, not here to rush through anything, if you’re on a schedule, that has ZERO to do with my workout.
Also, you’re asking for the one trap bar in the gym? Bro, there are 20 ways to do deadlifts, start with any one of the 19 other ways and do those til I’m done, then you can have it.
Don’t like it? Get here stupid early like me when there are 3 people here.
#RogueGymVents
-in related news I’m definitely leaving this gym for Crunch, way more equipment, people (gals), have classes and saunas, etc.
Plus, this current gym has the worst etiquette I’ve ever seen. No one re-racks anything properly if they re-rack it at all. Touching homeless people (I don’t blame them at all) pay $13/month to have a shower and changing place here. I’ve had two people scared to ask me how much longer I’d be so they went and asked staff to ask me… just a joke.
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You have never been to the Norton Commons YMCA. I hate North Oldham high school kids.
My gym is primo. Clean, with acres of equipment, classes and visual talent. Keeps you motivated when there’s no excuses and positive vibes.
It’s a joke bubby, your place looks fine, I hope your STYKU is broken every 3 days though, that machine drove me crazy and it uses BMI.
The place I go now is a joke as I’ve said and homeless people come in with dogs and shower. I go to PF plenty throughout the year and I’m about to sign up with crunch which is just the adult who actually is trying to get in shape version of planet fitness.
The last run of posts is exactly why I now have a home gym set up. Sometimes I miss hanging with people and shooting the shit but at this stage of life, I’m far happier at home. 🤷🏼♀️
I did a 24 minute EMOM yesterday and while I felt pretty good doing it, evidently it kicked my ass because I’m dead today. Give it a shot if you have a handicap bar in your bathroom:
Minute 1 - 135#x10 back squats
Minute 2 - 45#x10 KB swings
Minute 3 - :30 elbow plank
I did a 24 minute EMOM yesterday and while I felt pretty good doing it, evidently it kicked my ass because I’m dead today. Give it a shot if you have a handicap bar in your bathroom:
Minute 1 - 135#x10 back squats
Minute 2 - 45#x10 KB swings
Minute 3 - :30 elbow plank
Wait... I can do that easy. Or do I need to do it 8 times (e.g. 3 mins of each one of those X 8 to get to 24)?
Friday beach muscles:
100# DB BP :01 pause 4 x 12
100# BP Incline 4x6
Cable Fly
90# DB pullover 4 x 12
BFR Cuff single arm rope push down 3x15-20
BFR Cuff straight bar push down 3 x 10-15
-What podcasts or reading does everyone recommend? I'm already on Huberman, Max, Mindpump, Attia.
-Started with a minimal reduction in calories and carbs. Just tinkering a bit to get ready for cut. Feel like I've started to lean out finally after the increase in calories and carbs. Just felt, and was, puffy AF for the first 6 weeks or so. Guess that's my metabolism catching up.
100# DB BP :01 pause 4 x 12
100# BP Incline 4x6
Cable Fly
90# DB pullover 4 x 12
BFR Cuff single arm rope push down 3x15-20
BFR Cuff straight bar push down 3 x 10-15
-What podcasts or reading does everyone recommend? I'm already on Huberman, Max, Mindpump, Attia.
-Started with a minimal reduction in calories and carbs. Just tinkering a bit to get ready for cut. Feel like I've started to lean out finally after the increase in calories and carbs. Just felt, and was, puffy AF for the first 6 weeks or so. Guess that's my metabolism catching up.
Great recommendation. Took my new pair out for a spin this morning and they're no joke. You can get a phenomenal pump without overloading the weight.
Probably a smart move at this age to incorporate to either avoid injury or utilize coming off an injury.
- Currently sitting at 2500 calories, 220g carbs, 250g protein, 80g fat. Have zero issue hitting those metrics now that I've gotten used to food scale and found meals that are easily replicable. Thinking of just trimming the carbs to 150 with an emphasis on fruit and veggies as the source, less rice/sweet potato. Keep the other two macros as is.
- High Intensity Health is a solid listen. Most of his episodes are one topic and clock in under 30 minutes, so easily digestible.
Bonus points for pods like his and Mind Pump that provides the listener with a time-stamp of topics so you can jump right to what you want to hear.
Saw Huberman is doing an extensive pod on peptides. Should be appointment listening. Just hope he can keep it under 6 hours.
- Switched it up and giving Naked Whey a shot. Right away the lack of natural and artificial flavors that Dymatize and Ump use is noticeable.
Correct, 8 rounds of that sequence, every minute on the minute. As I was doing it I thought I should have done the scaled up version (155 or 185# squat, 64# KB) but the next day, I was glad I did not, ha.
The best part of it is you're done in a really short time frame. But yeah, EMOMs can be nasty.
Now that I'm out of shape, when I do a Murph I do 3 pullups, 6 pushups and 9 squats EMOM style for 34 minutes. It's not bad for about 12 or so, and then it starts to suck. I would think the kettlebells in what you are suggesting would be really bad around that mid-way point. And of course the squats would be bad the entire way for me.
Liver King community notes are savage. Dude IS jacked though but if you believed it was from eating raw meat, lolz.
10 kettlebell swings with a 45 lb (GD it, pretzel, kettlebells should only be measured in kilograms, btw) kettlebell would be the rest for me. Once I get the first swing in, I'm good for 25 easy unless it is a 32 kg bell.
I know they're designed for kilos but I only speak 'Merican units. And I'm the same way with KB swings, those don't bother me.
No one put a man on the moon measuring in tenths, I guess.
I’d put my weights in kilos just to sound serious and cool but then no one has a clue how much weight it actually is.
A couple of Sam's Club finds -- cerviche and mediterranean salad in the premade section. Both looked insanely good. The cerviche lacks enough shrimp so I grabbed yet another bag of cooked frozen shrimp and some extra limes. I added some black beans and chicken thighs to the salad. It has some macaroni in it but not much so whatever.
Between the two of those, some apples, and cut up veggies with homemade ranch dip and my lunches for the week are done. 🎉
@anthonys735 --> I like to follow Dan John's podcasts. He's a former high level discus thrower and lifelong high school coach and low level author. He's more into sport performance than bodybuilding but does talk extensively about hypertrophy, diet, recovery, etc. He's got a grandfatherly vibe that I find to be a great change of pace.
I find his review of Attia's book Outlive very interesting, for instance.
Between the two of those, some apples, and cut up veggies with homemade ranch dip and my lunches for the week are done. 🎉
@anthonys735 --> I like to follow Dan John's podcasts. He's a former high level discus thrower and lifelong high school coach and low level author. He's more into sport performance than bodybuilding but does talk extensively about hypertrophy, diet, recovery, etc. He's got a grandfatherly vibe that I find to be a great change of pace.
I find his review of Attia's book Outlive very interesting, for instance.
This weekend I measured my waist and saw a 34 for the first time since the Trump administration. Felt good.
Just some core work and a little pre/rehab on an idle Sunday. I did a few rounds of suitcase carries and forgot how good that hits the deep (transversus or whatev) abs. Highly recommend for core stability and those of you who have lower back issues.
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You're a weird poster. What was your old user name?
My wife has been making a killer high protein pudding. We both eat a ramekin for dessert ever night.
Recipe:
1 packet sugar free jello pudding mix
2 premier protein shakes
Blend very, very, very well (2+ minutes in a vitamix)
Pour into individual containers and refrigerate for at least one hour.
Makes six servings. Each serving has 10g protein and about 55 calories.
Recipe:
1 packet sugar free jello pudding mix
2 premier protein shakes
Blend very, very, very well (2+ minutes in a vitamix)
Pour into individual containers and refrigerate for at least one hour.
Makes six servings. Each serving has 10g protein and about 55 calories.
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My blender is hardly a vitamix, but I'm giving that a shot, Hank. The annoying sweet-toothed devil on my shoulder is really the only part of dieting that gets difficult for me. Alcohol used to be the other one, but I had to cut that out completely for reasons outside of the purview of this thread lol.
I like the protein (halo etc.) ice creams as long as you leave them out for about 5 minutes before eating, but those things are too damn expensive. I've been treating myself to Breyers CarbSmart ice cream in the evenings. I can get a good sized bowl of ice cream for around 240 calories, and if I do something really stupid and eat an entire carton, it's only 1080. They have a couple flavor offerings, but the brownie ala mode is the closest to tasting actual, fatty ice cream. ymmv
I like the protein (halo etc.) ice creams as long as you leave them out for about 5 minutes before eating, but those things are too damn expensive. I've been treating myself to Breyers CarbSmart ice cream in the evenings. I can get a good sized bowl of ice cream for around 240 calories, and if I do something really stupid and eat an entire carton, it's only 1080. They have a couple flavor offerings, but the brownie ala mode is the closest to tasting actual, fatty ice cream. ymmv
I drink Premier chocolate protein shakes almost every morning with a snack after my workouts. Found them to taste better than most. Pudding recipe sounds pretty good, might give it a try.
I fight the sweet tooth monster myself. My wife buys the Breyers CarbSmart as well and it is generally the type of ice cream I eat. However, I still indulge in other sweets that sabotage my trying to eat better habits. Still fighting that one.
