I’ll have to check that book out
Do yoga brother. I’ve got such tight hamstrings and calves but yoga helps some. I just need to be more consistent about doing it
FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
- Thread starter anthonys735
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I’ll have to check that book out
Do yoga brother. I’ve got such tight hamstrings and calves but yoga helps some. I just need to be more consistent about doing it
I've been doing Original Strength by Tim Anderson for mobility/flexibility and it has been an absolute game changer. Might be something to check out. Similar to yoga but without the pose holding that I find boring.
Yep, I'd rather do 5 sets of 10 deadlifts than stretch for 5 minutes. I need to figure out how to change that.
You’ll look lean if you’re muscular and have a low % of body fat
And if you dont have much muscle mass, but have low body fat? You'll be skinny-fat correct? Like, can see your ribs, but still have love handles etc.
Cannot recommend KneesOverToesGuy, ATG and the other influencers that work with him on X enough. Strength through length (ie full stretch with weight/resistance) is a big component of their program.
No muscle, low body fat can be skinny fat or just look like you’re on meth
Anyone got a Ninja Creami? Thoughts? I could see it being awesome or something I use 5 times and then let sit in my cupboard for years.
Yes. Kids make smoothies with it every now and then. Solid product.
This x1000.
“I need to add a mobility component to my routine.” - me since like 2018.
Problem is not enough time in the day.
When I get to the gym, it's an 8-10 minutes warmup on a cardio machine, maybe some light stretching for my back for a few min, then 50-60 minutes in a PPL system, then sauna after for 20 min (Maybe this is more of a amenity), then shower and change for 15 min, then leave. Hard to squeeze in a stretching program as well when my gym time is already pushing 2 hours.
And is stretching/Yoga/ Mobility better for me than strength training? Maybe.. But it just doesn't feel as good (or look as good) as throwing around weights.
You got 24 in a day hours and if you can get to the gym and do something, you're 90% better than most. Although, I do always look for 10-minute morning stretches in an attempt to get a quick all-in-one program.
Could you do mobility for 8 - 10 minutes instead of spending it on a cardio machine? If all you're doing with the cardio machine is getting your heart rate up, mobility work will, too, and 10 minutes per day over time is nothing to sneeze at.
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Mobility work > steady state cardio warmup in my experience. It doesn't have to be a rote thing every session, I have drills I do for upper v. lower days and some I do when I feel like it or when a given joint feels like it needs a little extra attention. Put it this way...I've been lifting heavy weights for more than 10 years, dropped the cardio warmup in 2015 or so, and I don't move like a crusty automaton like virtually every man I know who has lifted for an equivalent time with no mobility work. 🙃
Time really isn't my issue. 20 minutes, 3 or 4 days a week, it's easily built in. I just don't enjoy it, like wayne. But I'm definitely in automaton mode.
I think what I like about the steady state cardio is that i don't really need to think about. Just hop on any of the cardio machines and just crank it a bit to get warmed up and the heart going.
But you are probably right, I should be able to just so some mobility work instead and that will give the same result.
What I need to do is find like 8 to 10 all encompassing stretches that once I have down, I can just do them as a flow. Of course that's on me to find out.. but sometime I get to the gym and I'm like "crap what was that stretch I wanted to do that i saw on Instagram?"
Just chiming in to say I’m down 60 since June and 101 since Covid.
Back to lurking.
Back to lurking.
Correct. Jump on bike, zone 2, watch some TV or read intrawebs OR do something I completely suck at, it's very slow progress, and is uncomfortable.
@WayneDougan
I’m a social and gregarious person. I was a big guy prior to Covid, but Lockdown caused (I guess) depression, and drinking too much in my newly crafted bourbon bar. Ate like a Viking too. I was immense.
My liver was sick as a result.
I implemented drastic corrective changes in my lifestyle. Just me, no help from Doctor… and figured some shit out. Some folks on this thread saw my gym’s recent insta post on me with before/after pics. I held the gym’s PR team off until I reached my 100 pound personal milestone as they were haunting me every morning…I’m reluctant and embarrassed to share… but now I’m honing the remaining 20 pounds away to a healthy 195.
The other day, I thought I would be in the low 20% BF range… but my Hume said otherwise as I’m not close. That was a shocker with my metabolic age number…. Whatever, I ain’t stopping lifting heavy 6x/Wk. til I die.
I have a personal trainer kicking my ass daily for 5 weeks, showing me proper form, super-setting various movements, kettlebells. Stair climber daily.
When I get down to weight, gonna start Peter Attia VO2 Max air bike (4 pinned / 4 Zone 2) to get my cardio to better status.
1800 Cals/ min carbs / 210g protein… orthodox.
I feel great. Energy. Gut biome normal.
David protein bars for the win.
I’m a social and gregarious person. I was a big guy prior to Covid, but Lockdown caused (I guess) depression, and drinking too much in my newly crafted bourbon bar. Ate like a Viking too. I was immense.
My liver was sick as a result.
I implemented drastic corrective changes in my lifestyle. Just me, no help from Doctor… and figured some shit out. Some folks on this thread saw my gym’s recent insta post on me with before/after pics. I held the gym’s PR team off until I reached my 100 pound personal milestone as they were haunting me every morning…I’m reluctant and embarrassed to share… but now I’m honing the remaining 20 pounds away to a healthy 195.
The other day, I thought I would be in the low 20% BF range… but my Hume said otherwise as I’m not close. That was a shocker with my metabolic age number…. Whatever, I ain’t stopping lifting heavy 6x/Wk. til I die.
I have a personal trainer kicking my ass daily for 5 weeks, showing me proper form, super-setting various movements, kettlebells. Stair climber daily.
When I get down to weight, gonna start Peter Attia VO2 Max air bike (4 pinned / 4 Zone 2) to get my cardio to better status.
1800 Cals/ min carbs / 210g protein… orthodox.
I feel great. Energy. Gut biome normal.
David protein bars for the win.
Wow!
Congrats on the progress. Anything that improves health and quality of life. How are you having energy on 1800 Cal’s though? My wife is eating 1800-2000 @137lbs.
Yup. Increase calories, with simple carbs and protein, build more muscle, and watch that body fat plummet. Can't reduce body fat at 1800 calories. Especially when lifting 6 days a week. Scary but you have to feed muscle to grow and you can't grow muscle in a deficit. Add another sweet potato and cup of rice to your day and profit.
Exactly what I was getting at. My wife was shocked when she increased her caloric intake and dropped weight immediately. She’s always eaten well. Clean, whole foods, no sugar. But upping the intake has melted the fat. It is honestly amazing to watch in real time. She’s got a visible 4 pack at this point and more importantly lots of energy.
Muscle burns more calories. The more muscle you build the more it will seek the calories out, even from your stored fat. But you need food to build that muscle. 1700 calories is the smallest of deficit for my extremely active 137lb wife. She’ll do 2k calories on her two leg days because she could eat a horse coming off those workouts and we’re trying to build right now without an over the top bulk. Modern bodybuilding has been moving away from the unhealthy pig out bulking that was sold to us in our youth. Muscle can be built with maintenance level of calories or even in a bit of a deficit if done right. But that is with people who are willing to properly track what they are consuming.
So that’s to say it’s better, correct? You would still lose body fat on a calorie deficit alone wouldn’t you?
Sorry, should've clarified. You can lose BF in a deficit but it becomes more difficult in a prolonged deficit. Especially a grown male at 1700 when maintenance is most likely 3000.
Not to sound like a know it all. I struggle with this exact same issue more than anything else. When you've dropped a bunch of weight, adding calories back in is terrifying. Same as reducing workouts.
So, if you want to decrease BF you have to add muscle at some point. Kook, go get an inbody, pod, or dexa. That'll give you an accurate BF. Glad you're watching bf now rather than weight. Really good, healthy, progression.
Not to sound like a know it all. I struggle with this exact same issue more than anything else. When you've dropped a bunch of weight, adding calories back in is terrifying. Same as reducing workouts.
So, if you want to decrease BF you have to add muscle at some point. Kook, go get an inbody, pod, or dexa. That'll give you an accurate BF. Glad you're watching bf now rather than weight. Really good, healthy, progression.
Been having on and off back and neck issues for nearly a decade. Not so much lower back, it's always mid back and up. Sometimes it's neck, sometimes it's my trap area, sometimes it creeps a little lower.
Last night shot out of bed with what felt like a rhomboid-area stinger. What was really interesting (annoying) about this one was I didn't lift yesterday, drank lots of water, no alcohol, good posture throughout the day, had the right pillows, and it seemingly came out of nowhere.. so i didn't have any trigger areas I could point to.
Started doing some digging, thinking it was my back that needed stretching. Went down a rabbit hole of the "Cloward Sign" which is essentially spinal disc issues/impingement that actually "refers" the pain down to other areas of the body ( shoulders, back, even arms and head). So when you think you have a strained trap, it actually might be stemming from the neck. Each disk in your neck actually corresponds to different areas of nerve pain in your body. Sure enough the pain got worse when I'd move my head left to right. So instead of doing rhomboid stretches, what I needed to be doing was more work on my neck (and possibly looking into my pillow height).
Idk, that's all I have today.. found it very interesting and maybe it will be of use for others here.
www.therehabcode.com
Last night shot out of bed with what felt like a rhomboid-area stinger. What was really interesting (annoying) about this one was I didn't lift yesterday, drank lots of water, no alcohol, good posture throughout the day, had the right pillows, and it seemingly came out of nowhere.. so i didn't have any trigger areas I could point to.
Started doing some digging, thinking it was my back that needed stretching. Went down a rabbit hole of the "Cloward Sign" which is essentially spinal disc issues/impingement that actually "refers" the pain down to other areas of the body ( shoulders, back, even arms and head). So when you think you have a strained trap, it actually might be stemming from the neck. Each disk in your neck actually corresponds to different areas of nerve pain in your body. Sure enough the pain got worse when I'd move my head left to right. So instead of doing rhomboid stretches, what I needed to be doing was more work on my neck (and possibly looking into my pillow height).
Idk, that's all I have today.. found it very interesting and maybe it will be of use for others here.
UNDERSTANDING CLOWARD SIGN | Rehab Code
If you're treating pain along the scapula and Cloward Sign isn't on your quick list of differential diagnoses, this article is for you. Learn how the anterior and posterior intervertebral discs can refer pain to the neck, shoulder, and scapula.
www.therehabcode.com
I got a Hume Body Pod and it is deadly accurate with body composition stats.
As I got to a weight and body form to what I thought was looking like a ‘normal’ or somewhat fit dude, I was curious as to my BF. After measuring, I wasn’t where I thought I was.
Mind you, I was pretty strong (strength wise) headed into my nutrition guidance with Aga in June. She took me off creatine, she promoted reps and sets over gains and curtailed carb intake. Because I have little to no muscle loss, I have been comfortably on this course going on 7 months. I also workout completely fasted (which I will change in a couple weeks).
Now, I am landing the plane onto ramping up my lifting with new trainer and will start to increase caloric intake as I have also integrated a daily 20-25 minutes of stairmill to a cool 170bpm which should make small work of any additional calories.
Back on creatine (mixed with Jay Cutlers pre workout) come home to a Phil Mickelson recovery gummy fest, then wash down supplements with a concoction of hydro water, EAAs, elderberry syrup and ACVinegar.
I am not a know it all… I’m a know-nothing and am receptive to any recommendations. Regardless, I feel great comparatively and I told Action Bronson today I’m beating his record on the wall (plaque and pics) of his 109# weight loss. 😃
Beats sitting on my ass like I had been for 30+ years and making excuses.
As I got to a weight and body form to what I thought was looking like a ‘normal’ or somewhat fit dude, I was curious as to my BF. After measuring, I wasn’t where I thought I was.
Mind you, I was pretty strong (strength wise) headed into my nutrition guidance with Aga in June. She took me off creatine, she promoted reps and sets over gains and curtailed carb intake. Because I have little to no muscle loss, I have been comfortably on this course going on 7 months. I also workout completely fasted (which I will change in a couple weeks).
Now, I am landing the plane onto ramping up my lifting with new trainer and will start to increase caloric intake as I have also integrated a daily 20-25 minutes of stairmill to a cool 170bpm which should make small work of any additional calories.
Back on creatine (mixed with Jay Cutlers pre workout) come home to a Phil Mickelson recovery gummy fest, then wash down supplements with a concoction of hydro water, EAAs, elderberry syrup and ACVinegar.
I am not a know it all… I’m a know-nothing and am receptive to any recommendations. Regardless, I feel great comparatively and I told Action Bronson today I’m beating his record on the wall (plaque and pics) of his 109# weight loss. 😃
Beats sitting on my ass like I had been for 30+ years and making excuses.
