FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
- Thread starter anthonys735
- Start date
So this was Tuesday. Action and CC Sabathia in the gym. The giant paesan on the right is Dave. Dave is the gym owner.
Story time:
2 weeks ago, the gym announced on Instagram that they are adding a mezzanine, complete with pilates, cold plunge tanks, red light beds, and more stuff. The kid who announced it runs their sales and PR stuff… in the comments, I said, “you better add an ADA compliant elevator too!”
No reply.
The next morning, 5:30 am…. Dave ^ comes directly to me and grunts his first words to me in two years, “ You an architect or sumfin’?”
I said, ”yes…”
“We don’t need no elevator. Trust me.”
I replied, “I’m just watching out for your best interest.” “I tell my billion dollar client (Home Depot)this every other year when they need more space.”
“Trust me.”
So, I PMd the kid and said this is Federal Law. Good luck. Paying off Geno Tessaro (code inspector) won’t cut it. Dave forgot he came to me for a Planning Board variance 10 years ago…(I was Chair). Caused quite a stir.
I hear they are adding an elevator.
Anyone ever done a fitness seminar? I'm trying my first one coming up in January: Lift-A-Palooza in Nashville.
I'm a big fan of adult learning -- especially weekend seminars. I've tried them in multiple topic areas and almost always had great experiences. Never done one that is fitness related but I will say this -- having a weekend in January in Nashville where I've got to show up and throw around some kettlebells, etc should in theory dramatically change my eating and other habits this holiday season.
That's the hope at least.
I'm a big fan of adult learning -- especially weekend seminars. I've tried them in multiple topic areas and almost always had great experiences. Never done one that is fitness related but I will say this -- having a weekend in January in Nashville where I've got to show up and throw around some kettlebells, etc should in theory dramatically change my eating and other habits this holiday season.
That's the hope at least.
Goal for 2025 is to add mass and weigh in at or above 200 pounds and hit 275 on the bench. No way I could do that on my own, so hired a trainer this morning. She's 18 years in the biz, nutritionist, has competed for years and is all about lifting HEAVY.
Two sessions per week, three month commitment, so feel there's no excuses for El Baldo not hitting those markers. Seen the success personalized instruction has been for my buddy Anth, so time to get on that train as well.
Two sessions per week, three month commitment, so feel there's no excuses for El Baldo not hitting those markers. Seen the success personalized instruction has been for my buddy Anth, so time to get on that train as well.
How big of an area? I know a lot of people use horse stall matting from places like Tractor Supply.
That's what I've got in the garage. They are a complete pain to move but when they go down, they are great.
Not sure where you live, but when we weren't allowed to workout in public, I got my home gym flooring through Fitness Market. If you aren't in the Louisville area, I'm sure there's similar distributors nearby.
Not sure how to answer that but for me they are firm enough that I don't feel like I'm walking on a sponge but heavy enough that I would have no issue dropping non-bumper plates from deadlift height with any reasonable load. I wouldn't be doing Olympic snatches and dumping the weight with iron plates but would have no problem doing so with bumpers.
Other than the absolute pain in the ass of getting them in place, I highly recommend. If you have 2 people, the job goes fast because (if memory serves) you're doing a 4x6 area with every mat.
EDIT: They are reverseable too, with one side being smooth and the other side having a diamond pattern. I usually put one with the diamond pattern under my outdoor grill to save the deck. Point being -- you have options to experiment with for how it feels under your feet and depending on what activity you plan to use them for.
For basic weightlifting, I'd stick with smooth. If you are using them for some kind of plyo or conditioning, you might want the opposite.
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-Hit 228 at 21% last week after a 4-5 week reverse diet. 😲That down 3% from that same weight in April. So, I'm very pleased. Would like to keep it under 20 moving forward.
-Dropped back down to 2kish calories this week. Let's see if the hype is real. Setup for a Body Pod Fat Test and Resting Metabolic Rate test next week.
-Dropped back down to 2kish calories this week. Let's see if the hype is real. Setup for a Body Pod Fat Test and Resting Metabolic Rate test next week.
Nice work, Richie! Not sure your build or overall goals, but I'd say you've maxed out your lean-out potential. Time to start weight training and adding muscle mass. Don't have to try and be jacked, but a good 10-15# of muscle will do as much or more for your health as shedding all that unwanted weight.
5’9” - 157 is a great starting point to jacked city. You’ll be ripe by summer — just consume enough protein.
Kinda jealous of the gains you’ll see in a quick turnaround with that base.
Kinda jealous of the gains you’ll see in a quick turnaround with that base.
Yep. Gonna eat at maintenance and eat between 98-157 grams of protein daily. Hit a 3 day PPL.
I've gone all in on meal prep. Not sure if I mentioned it, but about a month ago I realized we had a ton of pork, beef, and now 50-60#'s of venison, just building up in the deep freeze. Mostly from buying a 1/2 cow or whole pig. So, rather than buy from my meal prep local biz, which is great, I'd make my own to run through our supply. Found a Bison supplier in Bourbon Cty that I'm going to explore when I run low on meat.
This week I bought 5# of fresh shrimp from ABSeafood Guy. Had 5 lbs of ground beef and 5 cups of white rice for 10 meals. That'll go with ~6 eggs per day.
Stats: 630cal, 70g prot, 24g carbs, 25 fat
Last week was steak and pork tenderloin. Knock it all out on one afternoon and set for the week. The ground beef and rice is so versatile in bowl form.
This week I bought 5# of fresh shrimp from ABSeafood Guy. Had 5 lbs of ground beef and 5 cups of white rice for 10 meals. That'll go with ~6 eggs per day.
Stats: 630cal, 70g prot, 24g carbs, 25 fat
Last week was steak and pork tenderloin. Knock it all out on one afternoon and set for the week. The ground beef and rice is so versatile in bowl form.
Emptying the deep freeze seems like a perpetual endeavor in our home. Thought I had the wife convinced to get rid of one of our freezers, but it keeps filling itself up.
* Anyone know where I can get vanilla Fairlife in the South Lexington area? I've ordered it off Amazon and the price sucks.
Chocolate fairlife is great but I need something to use for smoothies. I work too hard to go slumming around with protein powder at this point.
* Doing the Dan John inner circle, one thing they push is incorporating canned fish into regular rotation. Like hard boiled eggs, canned fish is just too convenient, cheap, and good for you to ignore. Is it awesome? NO! NO IT IS NOT!
But a can of kipper snacks is pretty good, has 15 grams of protein, is shelf stable, and two cans over wasa crackers is something I can always easily go to at the office if I haven't prepped anything else for lunch.
Chocolate fairlife is great but I need something to use for smoothies. I work too hard to go slumming around with protein powder at this point.
* Doing the Dan John inner circle, one thing they push is incorporating canned fish into regular rotation. Like hard boiled eggs, canned fish is just too convenient, cheap, and good for you to ignore. Is it awesome? NO! NO IT IS NOT!
But a can of kipper snacks is pretty good, has 15 grams of protein, is shelf stable, and two cans over wasa crackers is something I can always easily go to at the office if I haven't prepped anything else for lunch.
I’m finally - building back to status quo strength.
However, my weight loss has completely flatlined over the last 2.5 weeks.
Whatever… keep on keepin on.
However, my weight loss has completely flatlined over the last 2.5 weeks.
Whatever… keep on keepin on.
cheat day:
First slice of pizza in 6 months going down for date night tonight…Arturo’s Greenwich Village.
Then onto the Blue Note Jazz Club to see St. Paul & the Broken Bones with my lassie.
Rocco’s cannoli or sfogliatelle if I’m feelin froggy.
First slice of pizza in 6 months going down for date night tonight…Arturo’s Greenwich Village.
Then onto the Blue Note Jazz Club to see St. Paul & the Broken Bones with my lassie.
Rocco’s cannoli or sfogliatelle if I’m feelin froggy.
Been dialed for almost 5 weeks. Big thing is switching to food prep rather than ordering my food prep. So now I'm locked into for exact macros 10-12 meals per week rather than 6-8. Been dropping about 1lb per week, which is right at what I'm looking for so I don't drop any muscle mass.
First time doing real life squats. 8 years of work to get my back/core in the position we felt comfortable with it. Love little milestones like that keeping you motivated and interested
I know it's an investment, a fairly sizeable one, but having a trainer is just so key. Wednesday at 6a workout. I didn't want to get up. Slept pretty rough. But, I never miss appointments, especially a paid appointment. Drug my ass in there and 10 minutes in I felt amazing. Unless you have a great workout partner I'm not sure how you replicate that. I'd say 15-20% of my workouts are like that. Which over a year would be the difference in being fit/unit most likely.
First time doing real life squats. 8 years of work to get my back/core in the position we felt comfortable with it. Love little milestones like that keeping you motivated and interested
I know it's an investment, a fairly sizeable one, but having a trainer is just so key. Wednesday at 6a workout. I didn't want to get up. Slept pretty rough. But, I never miss appointments, especially a paid appointment. Drug my ass in there and 10 minutes in I felt amazing. Unless you have a great workout partner I'm not sure how you replicate that. I'd say 15-20% of my workouts are like that. Which over a year would be the difference in being fit/unit most likely.
Anybody with lower back issues should consider this program https://lowbackability.com/
It’s a pay what you want subscription with a ton of good resources to actually fix the problems and strengthen the back. I just run the program before my actual workouts and I can already tell it’s progressing in just a few weeks.
It’s a pay what you want subscription with a ton of good resources to actually fix the problems and strengthen the back. I just run the program before my actual workouts and I can already tell it’s progressing in just a few weeks.
Finally able to rep 155 overhead press. Be moving the weight up next week but happy with the progress
Anyone have any resources to help with getting started on getting my diet in order? I’m just terrible at it, and I easily get overwhelmed, so researching cold turkey on my own kills me. I REALLY gotta start meal prepping, I think. Convenience kills me and I need to get it under control.
It’s weird though, because my dedication for working out is on point. I get up between 3:45 and 4:00, and get to the gym before work daily. I have a full body kettlebell (40 lbs) workout I do most days, then mix in two of arms, legs, core, back, and/or 20 minutes on the stair climber.
I had to weigh in for a health insurance program at work this week and came in at 269. Gross. I’d kill to hit 220 or 230.
It’s weird though, because my dedication for working out is on point. I get up between 3:45 and 4:00, and get to the gym before work daily. I have a full body kettlebell (40 lbs) workout I do most days, then mix in two of arms, legs, core, back, and/or 20 minutes on the stair climber.
I had to weigh in for a health insurance program at work this week and came in at 269. Gross. I’d kill to hit 220 or 230.
This is my issue. I'll get locked in once or twice a year and drop down to ideal weight. Then gradually add a couple pounds a month until I'm up 15+. With kids it's really tough. Something we've been working on as well, I tend to "cut" while increasing activity. Which is kinda stupid. Increased activity should be increased calories. Duh, right? So this last time I hit reverse diet from like 2000-2200 calories up 200 per week until I was comfortable at 2800-3000. This took about 6 weeks total. Didn't gain much weight during this and got stronger. Now, I've been at 22-2400 for 4 weeks. Down 5lbs and 2% BF, no loss in muscle mass. Gonna keep going until I stop dropping weight and then ramp back up to 3000+, then back down to 2200. I feel like this makes the most sense for long term consistency for my body type. I can't stay in the 1800-2000 5 days a week and 2800-3500 2 days a week. Apparently, that slows everything down, as does over training, and under eating. Body goes into conserve mode.
1. Food Scale - don't use the whole item estimates on the apps, those can vary. weigh the food and use the weight estimates for macros.
2. Myfitnesspal or similar program
3. food prep that way you get (x) amount of meals, easily accessible, per week. I've been aiming for 10.
4. try to figure out your maintenance calories. I bet at your size and activity it's over 3500 calories per day. Mine is 3450 or something. Calculators on the intraweb.
5. I got an air fryer for work. Just a little addition that makes the food taste better than mushy microwave shit.
Example meal prep for me, I'll make enough for 10 meals and use different sauces or seasonings to make it different. I just rotate the protein so I don't get tired of the meal. This week I made half my meals with quinoa and half with sweet potato. When I'm increasing I'll just add the amount of protein and carbs each meal. Then add in a few more eggs. Hopefully it keeps working because my yo-yo weight is annoying with how much I work out.
9oz Ground Beef
1/2 cup white Rice
sautéed spinach
681 Cal, 28 Fat, Carbs 48, Prot, 60
9oz Chicken Thighs
6oz Sweet Potatoes
sauteed spinach or broccoli
714 cals, 28g fat, 50 carbs, 68 prot
8oz sirloin steak
6oz shrimp
1 cup white rice
something green
Cal 720, Fat 13, Carbs 50, Prot 100
Breakfast is always the same and has been for years.
Greek Yogurt
Banana
4 Eggs
Coffee
AG1 / OJ
619 Cals, 25g fat, 52 carb, 42 prot
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If your exercise program is on point, and you want to hit a 40-50 Lb weight loss target, you need more than a meal prep. You need a program. I have been doing Weight Watchers for the last 2 1/2 years and it has been excellent. There is nothing better out there that helps keep you on track in regards to monitoring your intake. I dropped my initial 30Lbs I wanted to in the 10 months, and have maintained a +/- 5 lb target since. You get off track and it is easy to get back on, plus the accountability factor stares you in the face. It is also easier w/ a partner or group.
How meticulous are you? Some of this is personality driven. I tend to be intuitive, not analytical, so the thought of me tracking macros, etc is just something I'm never going to do for any length of time. Instead I measure my waist circumference, body fat percentage, and weight every couple of weeks.
Right now, I don't have any particular goal so I just have some basic bumpers in place. As long as my waist and bodyfat percentage stay below certain threshholds, I don't really care what I'm eating. If they creep up, I increase protein, fiber, and veggies and track things more frequently.
Generally, I just try to eat like an adult. Everyone knows how to eat healthy -- lean protein, tons of veggies, good fats, minimize carbs to the degree you can and stay sane, etc. If I tried to do what @anthonys735 is talking about for any length of time, I would rather put my head in an oven. For people who are more analytical, what I am talking about sounds like sorcery I'm sure.
So know yourself and be very, very careful about letting the perfect get in the way of the good, imo.
I do love stats and metrics to analyze. I also love cheesecake, cookies, and mostly bourbon.
FWIW. I don't track every meal every day. That's why I repeat so much so I know where I'm landing without logging in an app. I know I'm good with 8-12 oz of meat, solid serving of carbs, and greens. 1 entry on Sunday while I'm prepping to verify macros and I'm good for the week. What I was addressing is my, somewhat informed, theory on why I tend to yo-yo so much.
Also, wild is how many dumb calories you can add by just grazing throughout the day. So I leave 3-400 calories open for snacks.
FWIW. I don't track every meal every day. That's why I repeat so much so I know where I'm landing without logging in an app. I know I'm good with 8-12 oz of meat, solid serving of carbs, and greens. 1 entry on Sunday while I'm prepping to verify macros and I'm good for the week. What I was addressing is my, somewhat informed, theory on why I tend to yo-yo so much.
Also, wild is how many dumb calories you can add by just grazing throughout the day. So I leave 3-400 calories open for snacks.
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The first step for any of this, and it’s all great advice, is to dial in your daily energy expenditure to see what your baseline is. How many calories do you need to stay the same? Once you get a feel for that part it can be just about hitting caloric numbers for your goals. You can eat what you want, but it’s a lot easier to be satiated when you eat lean protein and whole fruitsand veggies.
Once you start getting a hang of macros, this stuff is much less daunting. Also, I’m talking strictly weight loss; there is also a health component to consider (my weakness). Just because you can hit a caloric deficit by counting the calories in your Big Mac doesn’t mean it’s recommended to eat like shit all the time, and as I said above, lean proteins and veggies will satiate much better making it easier to hit deficits.
Once you start getting a hang of macros, this stuff is much less daunting. Also, I’m talking strictly weight loss; there is also a health component to consider (my weakness). Just because you can hit a caloric deficit by counting the calories in your Big Mac doesn’t mean it’s recommended to eat like shit all the time, and as I said above, lean proteins and veggies will satiate much better making it easier to hit deficits.
I’ve been intermittent fasting 18/6 for the last 2 months.
Morning 4:50-7:00am
… espresso shots, Poland Spring water(s), gym, acvinegar/ceylon cinnamon colada with no honey upon return. As to not break fast.
So, basically doing the 4-5 OE eggs at 11:45am for lunch: protein powder in diet cream soda, cottage cheese and half avocado. Filling.
DINNER: before 6:15pm. Animal protein, veg, salad… avoid starches (no pasta, rice, bread).
Under 2000 Cals daily. Macro carbs to a min.
Still have belly fat. Down another pants size. 6 inches off gut since last year.
20 more pounds to go 😬.
You want a mind-bending diet? Look up Laird Hamilton’s diet on YT (60year old surfing legend with 10% body fat). Dude eats fat with EVERYTHING.
Morning 4:50-7:00am
… espresso shots, Poland Spring water(s), gym, acvinegar/ceylon cinnamon colada with no honey upon return. As to not break fast.
So, basically doing the 4-5 OE eggs at 11:45am for lunch: protein powder in diet cream soda, cottage cheese and half avocado. Filling.
DINNER: before 6:15pm. Animal protein, veg, salad… avoid starches (no pasta, rice, bread).
Under 2000 Cals daily. Macro carbs to a min.
Still have belly fat. Down another pants size. 6 inches off gut since last year.
20 more pounds to go 😬.
You want a mind-bending diet? Look up Laird Hamilton’s diet on YT (60year old surfing legend with 10% body fat). Dude eats fat with EVERYTHING.
One more point. If he's already working out, it should be pretty minimal changes to start dropping fat quickly. You just gotta be careful when dropping that much weight in 1 rip. If you just go drop 40lbs in 6 months, a big portion, if not a majority will be from stuff other than fat. You don't want to go losing muscle for the sake of your weight. Goal would probably be better focused on BF% for someone in shape wanting to lean out.
Hell, maybe just get a damn BF scale and weigh in once a week. It sounds like you know what to do, you just don't do it consistently.
Hell, maybe just get a damn BF scale and weigh in once a week. It sounds like you know what to do, you just don't do it consistently.
This morning, officially down 50lb since June… Did this whilst adding muscle. Tough sledding for 55yo. dude but proud so far in this last chapter of food intake / management.
Was plateaued for quite a while, but just adding a cruise 30 minutes of bike (135HR) helped the push for leaning.
Of course, drinking bourbs, baking pies, lasagnas and shit will knock me around some the coming days- but who cares? Living life and whatnot. Always on the horse from here on out.
Won’t do the shocking before-and-after pics for public consumption until 20 more lbs shed. Kinda like a band that puts out a Greatest Hits after only 4 albums… not ideal timing as I’m not satisfied yet.
Was plateaued for quite a while, but just adding a cruise 30 minutes of bike (135HR) helped the push for leaning.
Of course, drinking bourbs, baking pies, lasagnas and shit will knock me around some the coming days- but who cares? Living life and whatnot. Always on the horse from here on out.
Won’t do the shocking before-and-after pics for public consumption until 20 more lbs shed. Kinda like a band that puts out a Greatest Hits after only 4 albums… not ideal timing as I’m not satisfied yet.
