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

[anthonys735]

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

 

[Kooky Kats]

Speaking of…

Benefits of Red Light therapy go up exponentially while on methylene blue

 

[anthonys735]

Speaking of…

Benefits of Red Light therapy go up exponentially while on methylene blue

Kook going down a dark road into Bro-Fitness. It's the next step in his metamorphosis.

 

[drew_ukfan]

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?…

I doubt you need methylene blue if you’re taking creatine, proper hydration with electrolytes, and eating healthy food (red meat)

 

[anthonys735]

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.

 

[cole854]

^^^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.

 

[Kooky Kats]

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.

 

[anthonys735]

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.

 

[anthonys735]

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.

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

 

[Kooky Kats]

Nice. Will try this weekend.

Cottage cheese is a clutch staple for subbing into everything.

 

[anthonys735]

Saw a few that suggested cornstarch. I didn't add tho.

 

[Kooky Kats]

You put the cupcake wrapper in the muffin tin, or PAM go naked?

 

[anthonys735]

You put the cupcake wrapper in the muffin tin, or PAM go naked?

Large Silicone Muffin Pan

https://www.amazon.com/dp/B0D3WR82TT?ref=ppx_yo2ov_dt_b_fed_asin_title&th=1

 

[cole854]

Eggs don’t do well reheated.

They do in casseroles, frittata's, quiche....

 

[Kooky Kats]

Nice. Will try this weekend.

Cottage cheese is a clutch staple for subbing into everything.

Success.

Gouda, green onion, yellow pepper, spinach, red peoper flake,, bacon…1.5 tsp cornstarch.

Tasty.

 

[RunninRichie]

Anyone have any experience with bodyweight exercises? Building muscle at home?

 

[anthonys735]

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.

 

[Kooky Kats]

Trainer session in 3.5 hours… gotta get back to sleep.

Waist down to 34”. Been a long time coming. Previewed new bathing suit. Beach szn approaching.

Speaking of Pretzel, hope husband is doing ok.

 

[drew_ukfan]

Anyone have any experience with bodyweight exercises? Building muscle at home?

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

 

[Hank Camacho]

Anyone have any experience with bodyweight exercises?

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.

 

[drew_ukfan]

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.

Strength side guys are awesome for overall mobility and health. Wish I could the flows those guys do

 

[Kennedy_UK]

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

Somewhat new to cycling. Curious what a good pace is mph on a paved trail, rolling hills but not too bad.

 

[pretzel__logic]

- 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. 🙃

 

[drew_ukfan]

- 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. 🙃

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

 

[drew_ukfan]

Anything over 8 reps is cardio. Cardio is for children. Build muscle

 

[anthonys735]

Somewhat new to cycling. Curious what a good pace is mph on a paved trail, rolling hills but not too bad.

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.

 

[anthonys735]

Anything over 8 reps is cardio. Cardio is for children. Build muscle

Maybe for the big muscles but smaller muscles I like 8-12reps.

 

[pretzel__logic]

- My dude, that's exactly the attitude that resulted in 4 people I know having massive heart attacks in their 30s and 40s. My husband is the only one who lived. I hate cardio, I really do, but I need to be better about it. Sodium and fat are totally fine - in moderation. Which is what Mr. Pretzel did NOT have pre-widowmaker. Rough lesson to learn. I recommend learning it an easier way than we did.

- Between pregnancy and everything that's gone on postpartum, my own cardio fitness has definitely dropped. I did this circuit last night and it whipped me:
4 rounds:

• 10 stiff legged deadlifts (I used 135#)
• 20 banded hip adductions
• 20 banded hip abductions
• 15 leg extensions (I used 45#)
• 10 reverse hypers (I used 90#)

Finished off with some cable pullovers and face pulls and WHEW. Done in 30 minutes and wrecked. I hate running, so this is the most accessible form of cardio for me. Will be doing more of this type of workout for the foreseeable.

 

[anthonys735]

Embrace the cardio pretzel_sloot. Heart is a fairly important muscle.

 

[Kooky Kats]

As you get older, with longevity in mind, looking like Dr(🧐) Mike Israetel is not the goal. Also, I don’t want to injure myself.

Doing low weight lateral raises 100 reps and 100 partials, every workout, has grown my shoulders noticeably over the past 1.5 months.

 

[pretzel__logic]

Dr. Mike has the credentials but he also says plenty of things that are just educated word salad. Never been a big fan of his tbh.

 

[Hank Camacho]

Dr. Mike has the credentials but he also says plenty of things that are just educated word salad. Never been a big fan of his tbh.

He gives me a really off vibe, like I wouldn't be surprised if he later makes the news in a very bad way.

On cardio, is there some accepted standard for a goal? I ran cross country in high school and went to a lot of road races with adult runners. I've seen more than my share of Todd's Road's Stumblers in my time. One thing that always struck was how shitty runners look as they age. There would be 50 year olds who were legit good distance runners with pot bellies and no muscle whatsoever.

It struck me then as a terrible recipe for long term health and I stand by that.

I'd love to get into bicycling but I've seen too many 40 year old widows from dudes killed riding a bike on country Kentucky roads. No thank you. Walks and hikes for me.

 

[pretzel__logic]

Yeah, bikes and motorcycles are a big no from me, probably because of the same scenarios you've seen, Hank. I'm really glad it's getting nice out again so we can take the baby out for walks, but I also know I need to implement something more strenuous than walks to raise my cardiovascular fitness. Steady state that isn't walking makes me want to die instead, so I'll roll with conditioning-style weights for a little bit. I love lifting heavy too much to potentially lose it neglecting my heart health.

 

[Hank Camacho]

Strap that fine young American in a BabyBjorn and call it a ruck, pretzel! It is all the rage!

But seriously, what is a reasonable goal for 40 something CV health? I can't listen to Peter Attia overanalyze every GD thing. Is there some accepted standard like "Keep your resting heart rate under 60" or something?

 

[Kooky Kats]

 

[UK-chulo]

Dr. Mike has the credentials but he also says plenty of things that are just educated word salad. Never been a big fan of his tbh.

He’s a rambler for sure. Feels like a topic comes up, it triggers some sort of word association exercise and his brain disengages while he cycles all the “technical” jargon rolling out of his mouth.

He does have some legit stuff though. Man is on auto-pilot most of the time though.

 

[anthonys735]

Couple hours of zone 2 per week and a day with intervals(at least 4 4-8 minutes with equal rest in between) is optimal from most of the shit I've absorbed.

As for cycling, assuming you're in a city with trails, you're pretty safe. We have a route to Legacy trail that gets me 31 miles (2 hours) and I'm on bike lane or 25mph roads the entire way. I've all but given up on the country roads. Mountain or gravel is an option too. I like the row for intervals.

 

[Kennedy_UK]

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.

Nice. I'm working up. No HRM, just an Apple Watch.

Haven't paid for the Strava subscription. Is it worth it?

I got in 17.5 miles yesterday, 356ft elev gain, in 57min at an average 18.5mph. Heart rate average was 157.

Edit: I'm also riding at about 6,000 feet.