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

Speaking of nerding out on optimization. I got a free PNOE Test a few weeks ago. Measures metabolic rate, HRV, VO2, fat burn efficiency. Also gives you your body's preferred fuel sources, the exact macros to eat on workout/rest days. I paid for the consultation as well, although that probably isn't necessary. It's geared to drive you to using those clinics "other" services -> plunge, sauna, IV, red light but the RMR and calorie info is worth the cost/trouble.


Home - Pnoe

pnoe.com pnoe.com
 
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Speaking of…

Benefits of Red Light therapy go up exponentially while on methylene blue
 
Kooky Kats said:
Speaking of…

Benefits of Red Light therapy go up exponentially while on methylene blue
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Kook going down a dark road into Bro-Fitness. It's the next step in his metamorphosis.

Happy Proud Of You GIF by SYBO
 
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Kooky Kats said:
Completed my 12th session with trainer this am. Doing well. Form, compound movements, new shit (RDLS, Hack Squats, drag press, dumbbell floor press, kettle bells) diggin it…. She is all about the back and legs. Lateral raises and core err’day. Eatin’ right.

Amazing how adding more weight to bar/dumbbells is driven by ego and results in poor form. I do less weight across the board, with proper form and much better bulk results. Duh.

Down 110 lbs since Covid-era Cadiologist visit. Now at a manageable 207.

Anyone take Methelyne Blue? Thoughts?…
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I doubt you need methylene blue if you’re taking creatine, proper hydration with electrolytes, and eating healthy food (red meat)
 
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Meal prep-ers,

You all have success with egg bites or prepped scrambled eggs? I need a break from hard boiled but through 3 attempts my egg bites are meh at best.

Using a large silicone muffin pan. Using basically half egg/half egg white mix with some cottage cheese. Seems to be pretty common. Mixed in spinach a few weeks ago but they were just green and wetter. Just not pleased with the consistency. Very spongy.
 
^^^make an egg fritata. Leftovers for 3 days using a 9x11 pan depending on your serving size. Add whatever veggies you want.....sun dried tomatoes, mushrooms, zucchini works well. Sub out low fat ingredients if you prefer (milk, cheese, sour cream, etc) Nukes well for a quick lunch.
 
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Eggs don’t do well reheated.

I am about OD’d on eggs. Need to be over easy with jammy yolks for me to get them down.
 
Yeah, that's why I was trying some different styles. Probably just go back to hot sauce and boiled. Also, was trying to squeeze some more protein in without many calories.
 
Kooky Kats said:
Eggs don’t do well reheated.

I am about OD’d on eggs. Need to be over easy with jammy yolks for me to get them down.
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Gave it one last try last night. reduced quantity in muffin pan to like 80% full. Solid upgrade.

3 servings.

9 eggs
3/4 cup egg whites
spinach
sweet peppers
1# bacon
1/2 cup cottage cheese
feta

1. blended the eggs, egg whites, cottage cheese, s&p. Filled the muuffin holes up to about 60%.
2. cooked the bacon until crisp. sauted spinach and peppers. Chopped all of it up and sprinkled on top of the mix.
3. added about a 1/2 tablespoon of feta on top of each.
4. bake for 25-30 minutes at 350
5. Reheated in the air fryer for 10 minutes at 350.

Calories - 650
Protein - 55g
Fat - 50g
Carbs - 5
 
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Nice. Will try this weekend.

Cottage cheese is a clutch staple for subbing into everything.
 
Been away a minute.

-TRX is a great way to get in an at home workout. I love body weight stuff but no chance I could do that over and over. TRX, adjustable dumbbells, bench, some bands, maybe a couple kettles, and you're on your way. Maybe 6-700 for that above and you're off.

-The egg bites are fantastic. I've tightened everything up a bit in a push for a Apr 1st goal. Back to hard boiled. Reduced carbs. Slight reduction in calories. Increased protein. Increased cardio and sauna. Increased water, I'm so bad at getting enough.

-added mobility in 4 days a week. Trying not to be such a stiff old guy. Progress is... slow. All good. I'm in for the haul.

-bike season starts Thursday. Easy 7-8# drop just from that a couple days a week.

-ordered materials for the home gym. Build out by 80proof starts soon. Caint fricking wait. Sticking with mainly my current supplies plus a treadmill but I'll be hitting pretzel up about a rack and cables soon enough. Want to get in the space before making that decision.
 
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RunninRichie said:
Anyone have any experience with bodyweight exercises? Building muscle at home?
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It can be done but you’ll stall if your goal is building muscle (which is should be)

Start with pushups, pull-ups (find a tree) or inverted rows, counter top dips, curl some jugs, BW squats or even better with touchdown single leg squats or even sissy squats

Eventually, grab some adjustable dumbbells

Then a barbell and a cage with a cable

Can also progress your calisthenics with rings, levers, muscle ups, etc
 
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RunninRichie said:
Anyone have any experience with bodyweight exercises?
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No, @RunninRichie , I haven't been to prison.

Strength Side on YouTube may be a good resource for you. Those guys do a lot of calisthenics and are jacked. I was joking before but I'm sure there also good prison-based bodyweight workouts that are highly effective. Those guys get jacked with no equipment and terrible diets so it must be at least somewhat effective.
 
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Hank Camacho said:
No, @RunninRichie , I haven't been to prison.

Strength Side on YouTube may be a good resource for you. Those guys do a lot of calisthenics and are jacked. I was joking before but I'm sure there also good prison-based bodyweight workouts that are highly effective. Those guys get jacked with no equipment and terrible diets so it must be at least somewhat effective.
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Strength side guys are awesome for overall mobility and health. Wish I could the flows those guys do
 
- Mr. Pretzel is wearing a LifeVest defibrillator, which I realize is incredibly annoying for him but HUGE for my peace of mind. Did not know prior to his heart attack that the big danger in the immediate period after MI is going into v-tach or v-fib. He started cardiac rehab today and his providers are very positive, thank goodness. We shall see. He feels good. Neither of us needed that PTSD on top of the PTSD we both had from the high spinal epidural I had during labor, but I guess God didn't make us both strong as hell for nothing.

- In the wake of that, we have learned a tragic lesson: food requires sodium and fat to taste good. Thankfully, rehab cleared him to be slightly less restrictive about sodium than we had been. We did discover that Dan-O's seasonings are pretty excellent - I hadn't heard of them before, but every one we've tried has been really good, and 50 mg of sodium/serving (versus 250+ for most other blends).

- My workout consistency obviously went out the window since his ICU visit, but I did deadlift 315 from the floor for the first time since baby last weekend. That was a nice little milestone. It moved FAST, too. If I could just get a run of consistent training going...it'd be over for you hos. 🙃
 
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pretzel__logic said:
- Mr. Pretzel is wearing a LifeVest defibrillator, which I realize is incredibly annoying for him but HUGE for my peace of mind. Did not know prior to his heart attack that the big danger in the immediate period after MI is going into v-tach or v-fib. He started cardiac rehab today and his providers are very positive, thank goodness. We shall see. He feels good. Neither of us needed that PTSD on top of the PTSD we both had from the high spinal epidural I had during labor, but I guess God didn't make us both strong as hell for nothing.

- In the wake of that, we have learned a tragic lesson: food requires sodium and fat to taste good. Thankfully, rehab cleared him to be slightly less restrictive about sodium than we had been. We did discover that Dan-O's seasonings are pretty excellent - I hadn't heard of them before, but every one we've tried has been really good, and 50 mg of sodium/serving (versus 250+ for most other blends).

- My workout consistency obviously went out the window since his ICU visit, but I did deadlift 315 from the floor for the first time since baby last weekend. That was a nice little milestone. It moved FAST, too. If I could just get a run of consistent training going...it'd be over for you hos. 🙃
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Sodium and fat isn’t the issue, that’s just BS propaganda to get people on pills. Stop eating/drinking garbage with added sugar and seed oils
 
Kennedy_UK said:
Somewhat new to cycling. Curious what a good pace is mph on a paved trail, rolling hills but not too bad.
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You wearing a HRM? Base your effort off that unless you have a power meter, which I assume you don't.

I try to maintain 130-150BPM for most of the ride. Then on my course I'll do some interval style work on hills when I push my BPM to 160-170 for a few minutes.

Speed is just so variable. Wind and elevation gain being huge factors. My route has stop lights, traffic, etc. On a 2 hour ride, with no wind, little gradient, and peak summer form I would average ~18-20mph. My typical course with some wind and 4p traffic, maybe 15.5-17mph average for the 2 hours. Strava will help give you estimated power ratings and effort levels.
 
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