FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
- Thread starter anthonys735
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- I have done water cuts for a handful of meets. After my last one I promised myself I will never do one again, I'll just plan to be up a weight class even if I'm a pound or two over the one I have been traditionally. Some people do really well with them and drop a ton of water, but I don't eat enough sodium normally to see a huge drop by cutting it. Just not worth it.
- Kook, dudes of your vintage who are at the gym to work their asses off and respectfully play the "wise old godfather" character to younger lifters are a GIFT. They're rare, but they are absolute gems. One such OG took me and my husband under his wing when we were both newish powerlifters and he's been such a great friend to us.
- Extremely nerdy talk no one cares about ahead, feel free to skip. Slowly starting to ramp intensity up with my dynamic/speed days. For conjugate programming, you work in 3-4 week waves for dynamic effort days, so for 3-4 weeks in a row you do the same variation with escalating percentages of your 1RM. This last wave I did duffalo box squats against 54# in chain (one per side) and bench against doubled micro mini bands with 3 sets each of wide, mid and close grip. (I know it sounds super complicated but it's pretty intuitive when you get the hang of it.) After reacclimating to it body feels ready to go to two chains per side for squat. Kind of excited to add some resistance again, more like pretzel of yore. I've struggled with good positioning for bench since baby but I think I'm finally locking in again, so I'll do a bench wave of 5x4s with escalating percentages. Nothing fancy, just intentional work. /nerdery
- I really screwed myself for the whole week not getting meal prep completed on Sunday. Baby was cutting teeth and I was just exhausted, and I've been annoyed at myself for it every meal time since. Locking it up for next week, teething be damned. Semi-related, is it really better to thaw fish before you cook or can you make it decent cooking from frozen? I've been on a salmon kick.
- Kook, dudes of your vintage who are at the gym to work their asses off and respectfully play the "wise old godfather" character to younger lifters are a GIFT. They're rare, but they are absolute gems. One such OG took me and my husband under his wing when we were both newish powerlifters and he's been such a great friend to us.
- Extremely nerdy talk no one cares about ahead, feel free to skip. Slowly starting to ramp intensity up with my dynamic/speed days. For conjugate programming, you work in 3-4 week waves for dynamic effort days, so for 3-4 weeks in a row you do the same variation with escalating percentages of your 1RM. This last wave I did duffalo box squats against 54# in chain (one per side) and bench against doubled micro mini bands with 3 sets each of wide, mid and close grip. (I know it sounds super complicated but it's pretty intuitive when you get the hang of it.) After reacclimating to it body feels ready to go to two chains per side for squat. Kind of excited to add some resistance again, more like pretzel of yore. I've struggled with good positioning for bench since baby but I think I'm finally locking in again, so I'll do a bench wave of 5x4s with escalating percentages. Nothing fancy, just intentional work. /nerdery
- I really screwed myself for the whole week not getting meal prep completed on Sunday. Baby was cutting teeth and I was just exhausted, and I've been annoyed at myself for it every meal time since. Locking it up for next week, teething be damned. Semi-related, is it really better to thaw fish before you cook or can you make it decent cooking from frozen? I've been on a salmon kick.
Yeah, I almost retracted my thought on talkers … there are two cops there my age who are monsters and are very pleasant and supportive. One dude loads up a leg press machine and does single leg calf raises… freakish.
what’s worse are the morons who perch on equipment whilst doomscrolling instagram.
Fish is ok to thaw under running cold tap water. takes 10 minutes. Assuming not an extremely thick cut.
Went out for salmon last night. My Go-to is Caesar, add salmon. Even a diner can’t eff it up.
what’s worse are the morons who perch on equipment whilst doomscrolling instagram.
Fish is ok to thaw under running cold tap water. takes 10 minutes. Assuming not an extremely thick cut.
Went out for salmon last night. My Go-to is Caesar, add salmon. Even a diner can’t eff it up.
Forgot to mention, end of September-ish I’m planning on pushing for a #400 bench which would give me the lifetime #1500 combo which has been my goal for years. Just hoping my shoulder can handle it.
Would have to put you in the 1% of the world’s strongest people I would think. #350 is the most I’ve ever gotten. Once achieved I “swear” I’ll stop lifting that heavy stuff…
Would have to put you in the 1% of the world’s strongest people I would think. #350 is the most I’ve ever gotten. Once achieved I “swear” I’ll stop lifting that heavy stuff…
Like Kook said just quickly thaw under water or purchase a sous vide.
The science on EAAs is pretty weak but the science on intraworkout carbs/calories is very well established. I've been using the EAAs for flavor, because my TL cyclic dextrin and creatine are flavorless, and can't they hurt. I'll just use the new lemonade LMNT for flavor moving forward because that **** is tasty.
Going to push back a little on this. You have the knowledge base acquired over years of doing this. You not ‘measuring anything’ is still informed in a way most novices aren’t equipped. Most people who have never measured if asked if they were getting enough protein will say they ‘eat a lot’, but if they log it will find themselves probably not even hitting 50% of what they need.
You tried LMNT’s canned offerings? Wife said they were a bit too salty for even her.
100% true and great points, I almost edited to say that about measuring food. For sure people new to it should measure food. After you’ve done 100+ meals measured out you’ll have a pretty good feel for it and also to know what fills you and what leaves you hungry.
Also, my diet is super simple so there’s not much to think about. M-F it’s 3 eggs with a bowl of oatmeal and blueberries, sandwich or ground turkey/chicken with sweet pots and black beans and/or brown rice. The ground turkey/chicken meal will be had again for supper and Greek yogurt with bluebs, chia/flax seeds, maybe some kashi cereal and maybe honey if my sweet tooth is kicking.
Now me and the woman will eat out when we’re together but we just prefer healthy stuff anyway when doing that but we’ll eat whatever we want. Usually one night I’ll get ice cream too.
Also, with the BCAAs that’s just my personal experience, everyone is different. I took them for years.
No, I mean I don't disagree. At best Aminos are a VERY minimal gain but good for the taste buds. The rest of the mix is just flavorless.
I worship the canned LMNTs. The black cherry is great. I hope they do lemonade in canned. They're salty but you quickly get used to it. I drink so many seltzers/mineral waters these days is hard to drink anything without carbonation. Topo Chico, San Peligrino, recess, kombucha, lmnt. Carbonated drinks really help in a cut.
I worship the canned LMNTs. The black cherry is great. I hope they do lemonade in canned. They're salty but you quickly get used to it. I drink so many seltzers/mineral waters these days is hard to drink anything without carbonation. Topo Chico, San Peligrino, recess, kombucha, lmnt. Carbonated drinks really help in a cut.
Indeed on living off carbonated water. At home, we have a High Bridge dispenser and steel Dixie cups on hand. Arguably the best and most enjoyable way to get a gallon of water in consistently.
I have to make myself drink and use it more for tea and hot water. Meanwhile, I'm fiending because Sam's was out of the good club sodas last week and I haven't gotten a re up yet.
GTFO with that pamplemousse nonsense. Cherry Lime all day.
I have to make myself drink and use it more for tea and hot water. Meanwhile, I'm fiending because Sam's was out of the good club sodas last week and I haven't gotten a re up yet.
GTFO with that pamplemousse nonsense. Cherry Lime all day.
Tracking BF on the monthly… from Jan to now.
cracked 21%. Progress.
also getting metabolically younger (42)
.
I hate him already
.My lady is like 6 years younger metabolically than she is, meanwhile it always says I’m a year older while at the same time saying my BMR is “elite”. Maybe they have nothing to do with each other
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I haven’t seen the Isratel surgery posts or anything, I don’t follow him but I know it’s really hard for powerlifters to go to winning BBing comps partly because, many if not most, BBers don’t do much deadlifting or anything that’s going to grow those lower lats and obliques because they can cause you to lose the BBing desired V shape as you become more “rounded” like a U.
Which that’s exactly what I am as I do at least one if not two types of deads per week for over a decade. Still can keep those lines in the front but the V is tough to keep.
Which that’s exactly what I am as I do at least one if not two types of deads per week for over a decade. Still can keep those lines in the front but the V is tough to keep.
216
15.8
Feeling good. Gonna keep cruising until BF gets in the 17-18 range then back down.
15.8
Feeling good. Gonna keep cruising until BF gets in the 17-18 range then back down.
Not to mention the “power belly”. Same thing CrossFit women run into when they want to compete in bikini. Thick guts from all the core bracing throwing weights around.
Of course that’s not as much of an issue for the heavyweight BBers since all of the guys have bloated bellies from enlarged organs due to overuse of GH and other enhancements.
^Yes the CrossFit women have the same U shape for the same reason as you said. They’re pushing to be stronger not a certain look, which of course is better, especially in the long run health-wise.
Anytime I feel “big” I just remind myself about heavyweight bodybuilders. My friend Bartley Weaver, who’s a pro, used to live in KY as a state trooper, lives in Tampa now makes me feel like a mouse. Those dudes are insane. Take the biggest guy at your gym and imagine double him, or at least 1.5x with abs and vascularity galore. It’s insane, keeps me in line though in the fact when I get compliments I don’t let them go to my head, I’m like thank you but this ain’t shiiiiiiiiit.
Bonz looking svelte in those Baha Mar or wherever the heck yall go pics. Brother has some abs popping. Trying to get more there myself. Anth as well, dude definitely puts in work. I feel like you’re just a dense, thick mfer and your body wants to hold onto that.
Anytime I feel “big” I just remind myself about heavyweight bodybuilders. My friend Bartley Weaver, who’s a pro, used to live in KY as a state trooper, lives in Tampa now makes me feel like a mouse. Those dudes are insane. Take the biggest guy at your gym and imagine double him, or at least 1.5x with abs and vascularity galore. It’s insane, keeps me in line though in the fact when I get compliments I don’t let them go to my head, I’m like thank you but this ain’t shiiiiiiiiit.
Bonz looking svelte in those Baha Mar or wherever the heck yall go pics. Brother has some abs popping. Trying to get more there myself. Anth as well, dude definitely puts in work. I feel like you’re just a dense, thick mfer and your body wants to hold onto that.
Well, there's bulkier core muscles from bracing, and then distended guts from heavy HGH/anabolic use. Israetel has both. There's no money in bodybuilding, so I don't understand killing yourself for a pro card when you're a genuinely gifted athlete for strength. Just lean in and get strong as balls, it's fun?
Plus people's muscles attach in slightly different points and you can't alter that no matter how lean or strong you get. There's a ceiling on "shaping" your frame.
Plus people's muscles attach in slightly different points and you can't alter that no matter how lean or strong you get. There's a ceiling on "shaping" your frame.
Ironic for a guy who’s openly critiquing every lifters technique and results.
He's just whacked out. Knows a ton about the space but crazy af.
Concur with everyone on how awful Israetel comes across. He may know his sh*t, but I couldn't get through 10 minutes of his 1.5 hour MindPump interview. Beyond cringe, and I'm not someone who clutches their pearls often.
This was from Tuesday's InBody scan. Prior one was pre-Bahamas...
Goal going forward in the short-term is just maintain. I'm not weighing meals, as I stick with a pretty regular menu during the work week. Fall will let it go a little more with the intention to clear 200 pounds, or victim weight, as Anth calls it, as well as get skeletal muscle mass in the low 100's.
Have a Ninja Creami arriving today thanks to Prime deals. Any of you have some wodie high protein recipe's, fire away. TIA!
This was from Tuesday's InBody scan. Prior one was pre-Bahamas...
Goal going forward in the short-term is just maintain. I'm not weighing meals, as I stick with a pretty regular menu during the work week. Fall will let it go a little more with the intention to clear 200 pounds, or victim weight, as Anth calls it, as well as get skeletal muscle mass in the low 100's.
Have a Ninja Creami arriving today thanks to Prime deals. Any of you have some wodie high protein recipe's, fire away. TIA!
Welcome to the Creami club. We just experiment with mixes of flavored protein powder like Ghost Oreo or Chips Ahoy and almond milk. If looking for an even more dense protein serving use Fairlife core power as the liquid. There are recipes with cottage cheese or yogurt as well. Everyone’s taste is so different. Wife has a stash of the small packets of nutter butters, Oreos and chips ahoy. If she wants to splurge she’ll put half or all of those cookies in the mix. They pulled out the calipers at the gym last week. She’s sitting at 18% bf.
Happy to see her listen to her body and take the morning off from the gym. She’s doing three days of legs a week. Think we are going to start experimenting with some carb loading the night before morning leg workouts. She goes hard in all she does and sleep tends to suffer from not prioritizing it. Her body is forcing her to hit the hay much much earlier than she’s accustomed to.
Happy to see her listen to her body and take the morning off from the gym. She’s doing three days of legs a week. Think we are going to start experimenting with some carb loading the night before morning leg workouts. She goes hard in all she does and sleep tends to suffer from not prioritizing it. Her body is forcing her to hit the hay much much earlier than she’s accustomed to.
Transparent Labs have a shítton of different flavors of protein powder… strawberry and blueberry pancake are going to be explored.
I would be deceased if I attempted legs 3x a week. She definitely needs extra sleep and extra carbs.
Full body, 3x a week hits each muscle group that many times but when you only do one set (heavy), you can recover in time for your next lift sesh.
I know that's not in powerlifter programming, but has done wonders for me since switch over from bro splits in the spring. More recovery time at 47 is as or more important than throwing iron around.
That makes sense (although whew, that would be such a massive switch I can't even picture it, ha.) sounds like mrs chulo isn't that low volume though.
-Back on my bike this summer. Working on speed and endurance. Today’s ride:
-Down to 225, but really struggling to break that barrier. Feel and look better, but the scale is pissing me right off.
-Alternating with weight work at the gym. Love the cables for all-things upper body to easily isolate muscle groups.
-Running sucks. Can’t do it.
- 30 mile loop
- 1:39 ride time
- 18.2mph avg
- 1,171ft total elevation gain
- 154 avg bpm (about 50/50 Zone 3 and 4)
-Down to 225, but really struggling to break that barrier. Feel and look better, but the scale is pissing me right off.
-Alternating with weight work at the gym. Love the cables for all-things upper body to easily isolate muscle groups.
-Running sucks. Can’t do it.
That's getting after it. Tough to balance a diet when you're doing that much intense cardio. Load up carbs and protein.
Hills are all about gearing. You should be comfortbaly doing 80-90rpm in the saddle. A little more upright in your posture. Stay seated.
Been a tough switch from bro splits for me too. Just SOOOO used to them and they’ve worked but it was time for that switch to Upper/Lower/P/P/L for now.
I honestly have no idea what I would do if I just went to the gym 3x/week. I need to burn those two hours and move around, I do enjoy 10-12 rides though on my new hybrid.
I, for a long time recently, hit legs 3x q 7-8 days. I divided it into Quads, Glutes, and Hams though. Boy did that kick off leg growth, my lower back was paying the price though, not sore just always muscle tiredness.
Would love a creami but I would eat it 7 days a week.
I honestly have no idea what I would do if I just went to the gym 3x/week. I need to burn those two hours and move around, I do enjoy 10-12 rides though on my new hybrid.
I, for a long time recently, hit legs 3x q 7-8 days. I divided it into Quads, Glutes, and Hams though. Boy did that kick off leg growth, my lower back was paying the price though, not sore just always muscle tiredness.
Would love a creami but I would eat it 7 days a week.
Good thing about the creami is you control what is in it. Doesn’t have to be all the bad stuff. I’m an ice cream snob and wife makes me stuff that is a fraction of the fat and sugar that I’m used to and it is good enough that there’s no distraction that it isn’t full fat/sugar.
Do you have power meter pedals? I have a Garmin Edge 840, which is great. But I’ve been thinking about getting RK200’s to measure power output and cadence. I already have SPD SL cleats, so they’ll fit well. Just a cool $1k investment.
Was pushing 5-6% inclines yesterday for 100-200ft climbs. Brutal. I mostly ran out of steam. My avg speed 9mi in before my climb was 19.6mph. By the time I looped back, it was 17.7. Ouch, but I didn’t push the downhills nearly as hard, cruised up to 38mph at one point.
One nice thing about my area is there are paved bike paths that don’t require riding on the road. I can probably get in about 50-60 miles in a loop without seeing a single car. Dig it.
Back at it:
- 16.5mi
- 49:56 time
- 19.7mph avg
- 427ft elevation change
- 154bpm (mostly low Zone 4)
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What did you do? Your name isn't searchable.
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