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FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
- Thread starter anthonys735
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I'm slipping. Hank and Cholo both hitting at my true intentions.
A lot of really smart people say .6g/# is adequate protein but it's just harder to calculate. 200 puts me at. 9. Close enough. A lot of arguments on both side for unused protein being reserved in any capacity or just expelled. Me befriending carbs has been the best part of the year.
A lot of really smart people say .6g/# is adequate protein but it's just harder to calculate. 200 puts me at. 9. Close enough. A lot of arguments on both side for unused protein being reserved in any capacity or just expelled. Me befriending carbs has been the best part of the year.
Odd. I don't feel that way at all. A big bowl of rice makes me feel way more full than a 10oz steak.
Managed to average more than 10k steps/day for a week for the first time in ages. Getting ready to be fall, ya'll.
We booked a trip to Bar Harbor next August so I'm looking to get in good hiking shape over the next year. I've got a nice little path in my neighborhood where I hit a ton of short, steep hills and I've found a utility road hidden by the entrance that has a really long, steep hill. Without the dog or wife, I can really get my heart rate up just by hoofing it up and down my regular route. I'm looking forward to doing it easily.
In other words, get ready for some hot ruck action to the max, jack.
We booked a trip to Bar Harbor next August so I'm looking to get in good hiking shape over the next year. I've got a nice little path in my neighborhood where I hit a ton of short, steep hills and I've found a utility road hidden by the entrance that has a really long, steep hill. Without the dog or wife, I can really get my heart rate up just by hoofing it up and down my regular route. I'm looking forward to doing it easily.
In other words, get ready for some hot ruck action to the max, jack.
That’s a very interesting read. I’ll say this for myself, I like protein. It’s not a struggle for me to eat 300g/day (I’m 5’11” currently #220, LifeScan estimated my bf% at 13) without protein shakes or bars, it’s what I average. In fact, I haven’t used them in quite a while. I stay hongry and can eat when I’m not. I eat about 225-300 grams of carbs a day as well depending on if I eat bread with all 3 meals or not. I’ll stick with what works for me regardless of any study unless I am cutting.
For full transparency, I am on 300mg/testosterone/wk, 6-7IUs HcG/week, and just this week started back with HgH at 3-4IUs/night (which is recovery/anti-aging/etc) by no means a bodybuilding amount. I just want to see if my joints feel better again (not that they’re bad but could be better) and how my recovery feels on it. I train very, very hard 5 days a week, mostly full body right now but every day emphasizes a muscle group, legs are most every day to a degree.
I am still wanting to see what my body can do so not interested in maintenance. I need this 400 bench before I stop lol.
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In bold is exactly how I approach it. All of these videos and articles are well and good, but I have found that they generalize for the masses more than individual specifics. I will look at exercises and try a few but some will hurt or be uncomfortable for me at my age. For instance, the kettle bell swing. I have tried that one at different levels of weight and adjusted my form but still my back just will not let me. I do lower back and upper back exercises without pain or being uncomfortable so... I will continue those.
I can kick my heavy hanging bag and Bobs with all kinds of kicks (not right now though, injured calf) and with power and not hurt my back. Just some things I cannot do so I adjust my workout as necessary.
Rice and pasta both bloat me, then I’m starving in an hour after the bloat. Think Chinese food.
I guess satiety between the two : carbs v protein has to do with the caloric underpinning associated.
(Back to Chinese Food example
)
You can either eat a pound of steamed chicken with snow pea pods [minimal brown sass on the side] -OR- you can eat 8oz of same chicken w/snow pea pods with a half cup of rice for equal caloric intake
For me, I’m pounding the extra chicken and fibrous snow peas and filling my belly. Additionally, volumetrically, it takes longer to eat the monster serving of chicken. Psychologically, chewing longer / taking longer produces satiety.
You get your protein from whole food.
Plus, eff rice.
I’ll get my starch from a baked potato or sweet potato.
BTW: didn’t gain a pound from my aforementioned meat fest and Italian pastry fantasy.
daily caloric increase to 2300kcal/day and using fuel for more effective workouts.
Will cut down to 1800 again in mid October.
I guess satiety between the two : carbs v protein has to do with the caloric underpinning associated.
(Back to Chinese Food example
)You can either eat a pound of steamed chicken with snow pea pods [minimal brown sass on the side] -OR- you can eat 8oz of same chicken w/snow pea pods with a half cup of rice for equal caloric intake
For me, I’m pounding the extra chicken and fibrous snow peas and filling my belly. Additionally, volumetrically, it takes longer to eat the monster serving of chicken. Psychologically, chewing longer / taking longer produces satiety.
You get your protein from whole food.
Plus, eff rice.
I’ll get my starch from a baked potato or sweet potato.
BTW: didn’t gain a pound from my aforementioned meat fest and Italian pastry fantasy.
daily caloric increase to 2300kcal/day and using fuel for more effective workouts.
Will cut down to 1800 again in mid October.
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Great read. Here's the take-a-ways. I didn't include the lowest protein notes because we're not going low end protein in FITYERO goddammit.
Potatoes are great sources of carbs, pound away. Chinese rice make you bloated because of what's in it. Zypan will really help with that until you get used to it. Working out as hard as you do, you gotta figure it out.Rice and pasta both bloat me, then I’m starving in an hour after the bloat. Think Chinese food.
I guess satiety between the two : carbs v protein has to do with the caloric underpinning associated.
(Back to Chinese Food example
You can either eat a pound of steamed chicken with snow pea pods [minimal brown sass on the side] -OR- you can eat 8oz of same chicken w/snow pea pods with a half cup of rice for equal caloric intake
For me, I’m pounding the extra chicken and fibrous snow peas and filling my belly. Additionally, volumetrically, it takes longer to eat the monster serving of chicken. Psychologically, chewing longer / taking longer produces satiety.
You get your protein from whole food.
Plus, eff rice.
I’ll get my starch from a baked potato or sweet potato.
BTW: didn’t gain a pound from my aforementioned meat fest and Italian pastry fantasy.
daily caloric increase to 2300kcal/day and using fuel for more effective workouts.
Will cut down to 1800 again in mid October.
If you can get up to 2800-3000 calories over the next 6 weeks, you won't have to go anywhere near 1800 to cut. 2200-2500 will have you shedding bf in no time.
Gotta get the bonz furnace metabolism going.
Please do. I want to know what the minimum is so that during times when I'm not focused on fitness, I want to know the minimum I need to eat to not go backwards.
Nutrition. My downfall. Even though I have cut back on my sugar intake I have not yet eliminated it and probably never will. While I have replaced some teeth so far with implants and will be replacing 6 more starting at the end of this year, I have not replaced the sweet tooth yet ( ). I take in more calories than I should and have to wear it off but... 2400 is what I should be taking in a day with my normal daily activities. Morning workouts 6 days a week (4 intense,2 light) 1-1 1/2 hours each day depending on energy level and at least a 30-minute walk of the monster. After that, clean house 2 times a week (not whole house just common areas) and yard work (done this morning) for about 2 hours and then...couch potato with nap every day.
Oh yeah, I also grocery shop on Wednesdays since my wife works. Will snack the animals here shortly as I do every day about this time and then, lunch with a side order of siesta afterwards.
). I take in more calories than I should and have to wear it off but... 2400 is what I should be taking in a day with my normal daily activities. Morning workouts 6 days a week (4 intense,2 light) 1-1 1/2 hours each day depending on energy level and at least a 30-minute walk of the monster. After that, clean house 2 times a week (not whole house just common areas) and yard work (done this morning) for about 2 hours and then...couch potato with nap every day.Oh yeah, I also grocery shop on Wednesdays since my wife works. Will snack the animals here shortly as I do every day about this time and then, lunch with a side order of siesta afterwards.
Diet is by far the hardest. Food and booze are amazing. The best foods are almost always awful for you. It's most of our downfall, and a daily battle, especially for me. It's why I floundered around for a decade or more rollercoasting between skinny and fat. Tried my best to outwork a ****** diet. Gradually got it to a 5 good days/ 2 bad days balance and it still wasn't enough. Now I'm basically 1 bad meal per week if that. Cooking at home is important.Nutrition. My downfall. Even though I have cut back on my sugar intake I have not yet eliminated it and probably never will. While I have replaced some teeth so far with implants and will be replacing 6 more starting at the end of this year, I have not replaced the sweet tooth yet (
Oh yeah, I also grocery shop on Wednesdays since my wife works. Will snack the animals here shortly as I do every day about this time and then, lunch with a side order of siesta afterwards.
Doing my own meal prep has been the biggest change in my relationship with food.
This is where I am right now. ^^^^^^^^^^^^^^^^^^^^
The booze intake has gone down to about 1 drink twice a week from 2 a night in the past. Will probably get to a point where it will only be on special occasions.
Do you think that is more age or fitness related for you? Alcohol is less enjoyable for me than it used to be. That definitely coincided with me getting healthier (and older).
Weirdly, it seems like alcohol and a sweet tooth are opposite for me. I don' normally crave sweets as much as a typical person. However, when I am locked in with diet and exercise, I rarely even want alcohol except for a well made drink at a nice bar or restaurant. Instead I crave ice cream (it is mainly ice cream) on a nightly basis.
Those Healthy Choice fudge bars are clutch, btw. I have no earthly idea how they can be that good and have those macros. If it turns out Conagra is just lying to me, I won't be surprised.
Yeah, age related does have something to do with it for me as well as fitness. As I have gotten older, alcohol has taken a bigger toll on me than in the past so, I started slowing down with it. Last time I drank enough to start feeling it the next morning was rougher than it used to be.
As far as those HC fudge bars, we have a box in the freezer, which is almost empty, but I am going grocery shopping tomorrow so I will pick up more. We also have those no sugar added Keto caramel almond ice cream bars from Sams that are really good. But also, ice cream cones and sandwiches that my daughter eats that sometimes wind up in my gullet. Must get stronger to keep away from those.
My sweet tooth grew infinitely after quitting drinking, but I figure a pint of ice cream a week is fair play. Sometimes more but rarely. I’m assuming your body is craving those sugar alcohols booze provides but idk. I used to NEVER even want sweets, some family members are the same, just a trait I reckon but since no booze, sweets yes.
As the third quarter starts to fade, I'm starting to think about changing up my routine for next year. I'm thinking about doing the 10,000 Swing Challenge in January. It is from an old Dan John article back when kettlebells were first starting to get popular.
You do 500 swings per workout across 20 workouts. There are a few variations. You can either just do the swings, or include other exercises for a more balanced workout. If I do it, I will just do the swings and plan to do it with the 24k (53lb) bell and do it 5 days a week. You can also do it 20 straight days to start the year. To do the challenge properly, it requires a strict but reasonable diet and focusing on sleep. I will include abstinence from alcohol, too.
The idea is to do a mini Lent to start the year to build discipline and conditioning during the worst month of the year. Also, because the swing at that volume is great cardio, I plan to use it when it is too cold to walk... and to avoid an excuse to buy a cardio machine we would use only two or three months a year.
I cannot be the only one starting to daydream about next year's fitness autism journey, can I?
You do 500 swings per workout across 20 workouts. There are a few variations. You can either just do the swings, or include other exercises for a more balanced workout. If I do it, I will just do the swings and plan to do it with the 24k (53lb) bell and do it 5 days a week. You can also do it 20 straight days to start the year. To do the challenge properly, it requires a strict but reasonable diet and focusing on sleep. I will include abstinence from alcohol, too.
The idea is to do a mini Lent to start the year to build discipline and conditioning during the worst month of the year. Also, because the swing at that volume is great cardio, I plan to use it when it is too cold to walk... and to avoid an excuse to buy a cardio machine we would use only two or three months a year.
I cannot be the only one starting to daydream about next year's fitness autism journey, can I?
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Been busy as a [insert 80 Proof joke] and sporadically checking here. I'll peep.
You ever post what you're using for Turkish get-ups? I'm curious.
For me, it’s the simple quest to be invincible. Or just push a ton of weight while being cardio fit as hell at the same time. Same same. Functional lifting mostly while working in days with traditional heavy bench, squats, rows, and deads, then hitting stairs as much as possible. I really am making a goal of running a few miles a breeze. Swear I’m going to try, it’s just so boring.
I think 40s. Nothing crazy while we work on technique.
Back to trainer tomorrow for leg day. Intro to new equipment and various other torture devices.
Additionally, with the new renovations, the new back and lat machines are awesome. I think I’ve really changed my appearance even more with their add, along with chin-up/dip rack. Rear delt work is sneaky apparent.
My 56th birthday tomorrow.
I think I beat my 25yo me beach picture now.
Additionally, with the new renovations, the new back and lat machines are awesome. I think I’ve really changed my appearance even more with their add, along with chin-up/dip rack. Rear delt work is sneaky apparent.
My 56th birthday tomorrow.
I think I beat my 25yo me beach picture now.
Gotcha. I'm assuming those are pounds and not kgs (with kbs it is sometimes hard to tell). Solid work. I usually start with a light weight (usually 18 lbs) and do 1 each side per weight as I move up until I feel like I have to think about my form and then stop for the day -- usually at 44 lbs. Seems like your guy has you on a similar approach of low weight and high technique.
I've always been taught that the true sign of mastery in the TGU is to do it with a Dixie cup half full of water on your knuckles and not spill a drop. Pushing big weight there is far less impressive than perfect form.
Yeah, any of those compound lifts you have a high degree of technique involved. I could do more but I'd start cheating for sure. We've really only been doing them for about 2 months so it feels pretty foreign and I have to think about each move.
It was probably 4-5 years before I start doing barbell bench and 8-9 years before I started doing squats or deadlifts. Even those I use the safety bar and hex bar most of the time.
Gave Kook **** for 50 reps to exhaustion, rightfully so, but doing something 12-15 times to focus on technique with several in the tank has to be very beneficial and safe.
Love changing things up and working on new techniques. May get with Pretz and do some power lifting style **** next fall.
It was probably 4-5 years before I start doing barbell bench and 8-9 years before I started doing squats or deadlifts. Even those I use the safety bar and hex bar most of the time.
Gave Kook **** for 50 reps to exhaustion, rightfully so, but doing something 12-15 times to focus on technique with several in the tank has to be very beneficial and safe.
Love changing things up and working on new techniques. May get with Pretz and do some power lifting style **** next fall.
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The most jacked I've ever been (natty) has been the result of compound lifts and training with "reps in reserve," so xyz weight x abc reps at RPE (rate of perceived exertion) #__. In other words, if I had sets of 6 squat on the menu, I picked a weight that during that session felt like a 7-8/10 on the effort scale, so difficult, but not failure - always saving a couple reps so if I wanted, I could knock it out for a set of 8, etc. Takes time to learn, but it's really helpful. You aren't married to a particular weight on any particular day, and if you're feeling really strong or really depleted, you can adjust for that. I've implemented that principle into conjugate training too (what I do now), so where I have a 1RM or 2RM, I try to leave at least one more jump in the tank so I'm not redlining it every session. Definitely helps manage fatigue and doesn't tear my joints/CNS up. Highly recommend.
/lifting nerdery
/lifting nerdery
I don't know how things are moving as well as they are right now, but I'll take it. If that's a needed message for anyone in here grinding away (Kook, looking at you) you don't have to be perfect, or even close lol, and you can still progress if you stay the course. Or maybe I have #momstrength now, who knows.
I’m doing good. grinding yes. I will share photo update on insta prior to my visit to Lex mid October…
I like this follow
Working on form a lot more with trainer. Today, did a lot of hammy/glute work on new reverse hyper machine, RDLs, Nordic hamstring curls… Daggone. No cheating.
Taking a day off tomorrow.
I like this follow
Working on form a lot more with trainer. Today, did a lot of hammy/glute work on new reverse hyper machine, RDLs, Nordic hamstring curls… Daggone. No cheating.
Taking a day off tomorrow.
Dude, that IG follow is toxic af. Stop watching that ****. Feel like I'm talking to my son, but none of that **** is real. Bunch of juiced up body builders right before a competition. Incredibly unhealthy and not even remotely achievable. Sheesh.
Anyone tried glutathione? The internet really wants me to and I've never heard of it. Chulo got me all self conscious about internet marketing.
Have to agree. That’s the male equivalent of onlyfans girls with fake everything pretending they have natural and achievable results from ******** tips and supplements they shill. Don’t fall victim to bad actors who just lie and scam and only give you body dysmorphia.