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

[NW50]

Hey @anthonys735 appreciate you breaking down how easy meal prepping is. Got my ass in gear.

How do you prepare your sweet potatoes? I’ve had them before but never made them myself, other than cubing them up and grilling them wrapped in foil on the BBQ

 

[anthonys735]

Lol. Typically just microwave them for 3 minutes in a wet paper towel. Rotate and mic for 2 more minutes.

Made my typical ground beef but mixed with my favorite Buffalo sauce. Mixed that with white rice. Fire.

 

[Hank Camacho]

Went to the doctor yesterday and was told "Whatever you are doing, keep it up!" That's a nice change of pace. This year is the first year I've stuck with the basics for more than just enough to lose a few pounds and hit a temporary goal. It has been a game changer across the board. My mood, marriage, and bloodwork have been the biggest benefactors thus far.

I turn 45 in approximately 18 months. I will probably take some time before New Year to set a select few goals I want to hit before that day. One thing I know is that from now on I will be doing full body weight workouts three times per week, walking as much as possible, and eating like an adult until I leave this mortal coil (or go on vacation).

 

[anthonys735]

Now my shoulder is hanging because I'm a dumbass throwing catch with G. I know better and still did it. So no press shit for a week or so.

Brax was ahead of time on the girl style elbow throw.

 

[NW50]

I hear you Anth. I somehow according to a really good physio ended up with a rotator cuff injury that I don’t remember receiving. Haven’t been able to do pull ups comfortably for like 4 years before seeing this guy and finding out what was wrong and getting on a plan.

Today:
Run
Physio
Skull crushers
Overhead press 195x3 x 5
Seated dumbbell curls 65s x 6 x 3
Good Mornings

Nice and quick!

 

[Bonzo Cat]

Since end of summer, been doing a full body rountine 4x a week. With the addition of a trainer last month, paired it down to 3 days - push, pull, legs. Absolutely murdered the stems for the first time since August and have to say, I’ve missed the soreness of sitting down and standing up from the commode.

Least amount of days lifting since I really committed to it 20 years ago but in short amount of time, see the benefit of less is more when going heavy.

Plan on running this routine as closely as possible until March, then move to split body parts to chisel.

 

[Kooky Kats]

Legs today.

Aga stopped me in gym this morning and says she wants to do a full video of me for the insta. I politefully declined. Not yet anyway.

 

[Kooky Kats]

This is quite an entertaining video

 

[drew_ukfan]

Since end of summer, been doing a full body rountine 4x a week. With the addition of a trainer last month, paired it down to 3 days - push, pull, legs. Absolutely murdered the stems for the first time since August and have to say, I’ve missed the soreness of sitting down and standing up from the commode.

Least amount of days lifting since I really committed to it 20 years ago but in short amount of time, see the benefit of less is more when going heavy.

Plan on running this routine as closely as possible until March, then move to split body parts to chisel.

I started doing a 4 day split where I hit most muscles twice. Monday I’ll do 4 sets for chest and then Thursday, I’ll do 2 more. Reverse it for shoulders, etc

It’s really just cutting out the junk volume

Gainz the last month have skyrocketed. Getting very close to a 315 incline bench.

 

[pretzel__logic]

Baby boy is 3 weeks old and I’m down 25 lbs. lol. The precipitous weight drop seems to have leveled out which I’m actually glad for - I was dropping so fast the first 2 weeks I felt lightheaded. Sitting about 15 lbs above pre pregnancy weight but I’d like to keep additional weight loss capped at 10 lbs. I was a little light right before I got pregnant and it made it tough to recover from workouts. That’s going to be especially so once I’m cleared given my broken sleep and all over the place eating (or not eating, I have NO appetite).

Cannot wait to be cleared to get back to lifting. I’ve resumed some core activation drills and mobility and contemplating some light banded work (good mornings, etc) starting next week as long as things continue healing. If it were warmer I could take lil dude for walks at least, but if it stays chilly I may be putting him in the baby bjorn and getting on the treadmill. 😆

 

[Wodie Sloot]

Do you need a stroller muff/bunting, @pretzel__logic? I’m happy to send you the one we’ve outgrown.

 

[pretzel__logic]

Do you need a stroller muff/bunting, @pretzel__logic? I’m happy to send you the one we’ve outgrown.

Thank you!! We actually got one - I just haven’t test driven it yet. I’m admittedly a smidgen paranoid of little guy getting too cold. (Which is silly, probably, because he’s an oven just like me lol)

 

[anthonys735]

We got all kinds of shit. Please come get it. 87 strollers in all makes and sizes. 97 high chairs in all shapes and sizes. Lots of toys. I'll throw in a few kettle bells.

 

[Hank Camacho]

I'll throw in a few kettle bells.

That's called shot put.

 

[Bill - Shy Cat]

Might start adding whey protein powder and creatine to my diet. Plan to take creatine in morning. Will do 8 oz drink of protein powder both before and after weight training. I can’t find any reason why someone near 70 yrs old shouldn’t do this. Any advice would be appreciated.

 

[fatguy87]

I am dealing with a bout of bicep tendonitis. It's a kick to the balls to all my pressing and pull-ups. It was initially caused by poor squat technique from what I can tell. I addressed that and squat with no discomfort now. It's still a stubborn old whore and won't go away. Any tips/tricks to heal?

 

[Bonzo Cat]

Might start adding whey protein powder and creatine to my diet. Plan to take creatine in morning. Will do 8 oz drink of protein powder both before and after weight training. I can’t find any reason why someone near 70 yrs old shouldn’t do this. Any advice would be appreciated.

Take 5g of creatine daily, about a half hour before and/or during a workout.

Try to get 1g of protein per desired body weight from whole foods but if that’s a challenge, nothing wrong with adding whey daily. As far as the type of whey, look for one with little to no fillers like Naked Whey.

 

[anthonys735]

Might start adding whey protein powder and creatine to my diet. Plan to take creatine in morning. Will do 8 oz drink of protein powder both before and after weight training. I can’t find any reason why someone near 70 yrs old shouldn’t do this. Any advice would be appreciated.

You absolutely should. New evidence supporting cognitive benefits with aging adults is very promising.

 

[Hank Camacho]

Some people seem to find the creatine gummies easier to digest / take. Might be good to experiment with either to find your groove.

EDIT: If you take the gummies, you usually have to take a lot for the full dose. It isn't just one of those things and they can be gritty so you might actually prefer the powder in cranberry juice like it is 1996.

 

[Bill - Shy Cat]

Thanks so much for all of the great advice!! This thread has helped me tremendously!

 

[anthonys735]

Still mix mine in OJ every morning. 😄

 

[Kooky Kats]

I have been back on the pre-workout powder mixed w/creatine and eaa. My tingling forehead, jacked3D meth-infused workouts have been paying dividends. Up in everything.

Moral of the story… you acclimate to everything. The stimulant effect is better if you go cold turkey for 4 months and come back.. holy moly.

new chest day:

Decline barbell
Incline smith
Bench iso
Plate fly bench
Cable push downs (like you’re punching jabs forward)
Cable flys
Pec deck
Seated bench press machine; light weight reps til exhaustion

Dig doing all the heavy pressing, first. Decline especially. 3-4 sets each. I go quick. 50-60 minutes.

Then cycle or row for 30.

Editors note: My wife can shoulder press more weight than a lot of dudes in the gym. My gal is a strong thing.

 

[Hank Camacho]

We got a hot tub installed this week and my sleep has been gangbusters. It is (cue Borat voice) very nice to get into 103F water when it is 20F outside right before bed. I need to remember to include more temperature contrast in the routine. If I keep this sleep up, I might approach Wodie Sloot level HRV numbers.

 

[WayneDougan]

Editors note: My wife can shoulder press more weight than a lot of dudes in the gym. My gal is a strong thing.

Maybe you should send her to the office to do the firings you're scared to do.

 

[anthonys735]

We got a hot tub installed this week and my sleep has been gangbusters. It is (cue Borat voice) very nice to get into 103F water when it is 20F outside right before bed. I need to remember to include more temperature contrast in the routine. If I keep this sleep up, I might approach Wodie Sloot level HRV numbers.

You having to increase 8S temp this week? I've been freezing. Up to mid 70s during the night. HRV 77 last night. Since we got the 8S I'm avg 60s and occasionally hitting 80s.

 

[Kooky Kats]

Maybe you should send her to the office to do the firings you're scared to do.

Maybe you should get posted-up by your neighbor’s wife. If you know what I’m sayin.🍍

New urbanist weirdos🙄.

 

[Hank Camacho]

You having to increase 8S temp this week? I've been freezing. Up to mid 70s during the night. HRV 77 last night. Since we got the 8S I'm avg 60s and occasionally hitting 80s.

On 8S -- We've recently moved so there are multiple variables on that front. I just let the AI do it for me. So far, I haven't had to make many (if any changes). My wife has a lot more but nothing crazy. Some of that I think is just her anxiety about getting used to a new house and tapping the side of the bed gives her something to concentrate on to get back to sleep. She's been sleeping well now.

On HRV, I'm not that high. When things are good, I've been in the 60s and some 70s of late. I can chart days after I've had especially stressful days of work, and those numbers plummet. Kind of puts some things in perspective at this time of year, come to think.

 

[RunninRichie]

Think I'm gonna try a 5x5 stronglift program. Basically just all compounds. Very simple. Deadlift, squats, bench, pullups/lat pulldowns and overhead press. I'm at 149 pounds this AM. It's time to shift to building muscle. Gonna maintain and build some muscle. And then in a few months. We'll see if I should cut or bulk up. Who knows, maybe I'll look pretty good. And just maintain that.

Just so glad I'm no longer 196 pounds, that shit sucked.

 

[WayneDougan]

Think I'm gonna try a 5x5 stronglift program. Basically just all compounds. Deadlift, squats, bench, pullups/lat pulldowns and overhead press. I'm at 149 pounds this AM. It's time to shift to building muscle.

This was a really good program for me about 12 years ago. I had gotten out of lifting for a few years and was barely benching 185. Before long I was at 225 x 5. But the big jump was my lower body and core. It's a LOT of squats. But great program I thought for getting a good base.

Btw, the last few months have been bad for me so I decided to start 5x5 strong lift this week. The third set of squats shredded my hamstring. Sad!

 

[RunninRichie]

This was a really good program for me about 12 years ago. I had gotten out of lifting for a few years and was barely benching 185. Before long I was at 225 x 5. But the big jump was my lower body and core. It's a LOT of squats. But great program I thought for getting a good base.

Btw, the last few months have been bad for me so I decided to start 5x5 strong lift this week. The third set of squats shredded my hamstring. Sad!

Seems very good for beginners like myself.

 

[UK-chulo]

Seems very good for beginners like myself.

Would recommend. Easy app to use. Workout is squats every session and the two accompanying movements flip flop every other session. Kinda mindless but you can see some real progress keeping it simple. My back went out twice and I ended up doing PT for a while to address it.

 

[Bill - Shy Cat]

My orthopedic surgeon will be replacing both of my knees in a few years. I haven’t been able to do any strength training on quads because of the technique I was using. I found a useful video today which showed me how do do a leg workout without pain. Tried it this afternoon and had no pain. Thought I’d share this if any of you have bad knees also.

 

[anthonys735]

Home Gym-ers.

Nothing immediate but scaling up the home option and putting together a budget/wish list. Pretzel, didn't you recently buy a cable apparatus?

Thoughts are:

Wants/Needs
Rack
Cables(maybe a combo rac/cable setup)
Barbell and plates
Heavy KBs 40-70
Heavy DBs 55-75
Treadmill

Already have:
flat bench
incline bench
preacher bench
KBs 5-35
DBs 2-50
Bikes
Bands, TRX, yoga mats, blocks, rollers, wedges.

That should pretty much cover me. Any thoughts on that lineup?

 

[Hank Camacho]

@anthonys735 what is your intent with your home gym? Is that your main place to workout or is it a supplement to your main deal?

I think a set of reasonable kettlebells (think doubles of 20/24 kg depending on strength and working up to 32 kg when capable), a pullup bar or rings, and an ab wheel can do basically everything you need at home, especially if you have a heavy sandbag, too.

We sold a bunch of home gym equipment (most of it Rogue stuff) when we moved a few months ago and just kept reasonable kettlebells, an ab wheel, a pull up bar and TRX, and a sand bag. I'm planning on just using that for 2025 and doing nothing but the basics with metronome-like precision. (That's the goal, anyway. I guarantee I won't meet expectations).

If you are mainly working out at a gym and your home setup is just a backup or when you don't want to go out -- how much do you really need?

Kettlebells will kick almost anyone's ass and fit in a corner when you aren't using them, unlike almost any other gym equipment. Pretty hard to ignore as a one-stop shop for basic strength and conditioning.

 

[Bill Cosby]

Home Gym-ers.

Nothing immediate but scaling up the home option and putting together a budget/wish list. Pretzel, didn't you recently but a cable apparatus?

Thoughts are:

Wants/Needs
Rack
Cables(maybe a combo rac/cable setup)
Barbell and plates
Heavy KBs 40-70
Heavy DBs 55-75
Treadmill

Already have:
flat bench
incline bench
preacher bench
KBs 5-35
DBs 2-50
Bikes
Bands, TRX, yoga mats, blocks, rollers, wedges.

That should pretty much cover me. Any thoughts on that lineup?

I already had a rack and some ceiling height issues at the time so I went with an Xmark functional trainer. No complaints. Feels like a gym model. Would definitely get a combo going forward.

Functional Trainer | At-Home Resistance Training | XMARK Fitness

Get the ultimate workout at home with this XMARK Functional Trainer Cable Machine. It features dual 200 lb weight stacks and a variety of options for muscle targeting and isolation, plus 19 adjustable slots spaced 3.5” apart from 1 ft to 6 ft 6 in. Shop now!

xmarkfitness.com

Nuobells are well worth it. 5-80 feel like actual dumbbells. Not flimsy or shaky.

SMRTFT NÜOBELL

Known as the “World’s Smartest Dumbbell,” NÜOBELL from SMRTFT is a Swedish-designed, all-in-one adjustable dumbbell that uses real, machined steel weight plates rather than a selector dial, creating a natural feel with optimum durability.

www.roguefitness.com

Freak Athlete reverse hyper is great for everything other than reverse hyper if you’re a 6ft+ tall person.

Throw in an EZ Bar to go along with the barbell and plates.

And don’t forget about ceiling height when looking at racks and functional trainers.

 

[anthonys735]

Main is still gym but I workout 3-4 days per week outside of there. WS does the same and we have 2 growing boys that are gonna need space. 9yo has just started strength training.

Right now the stuff is hodge podged around a spare bedroom. Converting some attic space to build a dreamy at home space.

The heavy DBs and KBs will probably wait. Kinda wasted expense as we have access at the gym and can do enduring else with what we have. Rather put that in cables and a tread.

 

[anthonys735]

Reverse hyper is a great call. Son is a runner, so that will be really nice for him.

 

[RunninRichie]

How’s this split guys?


Workout A
bench press 3 sets 10 reps
incline bench press 3sets 10 reps
shoulders
overhead press 4 sets 8 reps
legs
squat 4sets 8 reps
Workout B
Back
lat pull-down 3sets 10 reps
barbell row 3sets 10 reps
back/legs
deadlift 4 sets 8 reps
biceps
bicep curl 3 sets 10 reps

Monday Day 1-A
Tuesday Day 2-rest
Wednesday Day 3-B
Thursday Day 4- rest
Friday Day 5- A
Saturday Day 6- rest
Sunday Day 7- B

 

[UK-chulo]

Home Gym-ers.

Nothing immediate but scaling up the home option and putting together a budget/wish list. Pretzel, didn't you recently buy a cable apparatus?

Thoughts are:

Wants/Needs
Rack
Cables(maybe a combo rac/cable setup)
Barbell and plates
Heavy KBs 40-70
Heavy DBs 55-75
Treadmill

Already have:
flat bench
incline bench
preacher bench
KBs 5-35
DBs 2-50
Bikes
Bands, TRX, yoga mats, blocks, rollers, wedges.

That should pretty much cover me. Any thoughts on that lineup?

Rogue and REP both have power cage options with built in cables with weight stacks. I’m already seeing some on FB marketplace. Where are you located?

 

[anthonys735]

Lex