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

[LineSkiCat14]

I do the sauna at the local gym, and hop right into the coldest shower setting I can. I know it's not an actual workout, doing this.. but it sure feels like one.

Heading over to the gym in a bit. They just redid the steam room. So it's Sauna, Steam, Hot Tub, Jump in the pool, cold shower and then massage bed. I call it "The Executive Workout".. Just need a martini in hand.

 

[Anon1711055878]

That said, I love the optimization stuff, keeps it interesting and trying new little things. I'm an absolute sucker for fads and gadgets.

Me too. Over here putting my eyeballs in direct sunlight every morning to get that circadian rhythm dialed in.

I was really writing to anybody lurking the thread trying to put together their own plan, because for those who aren’t total nerds about this stuff, it can be overwhelming when it doesn’t need to be.

 

[roguemocha]

-Yeah I would never try to do EVERYTHING these guys suggest because it’s impossible for someone with a family/job/social life etc and they’ll tel you that too. Pick like 3 things that you can easily change and stick with those. Then as you get comfortable add another here and there.

-Contrast therapy is the hot cold approach. I loved it when I had the setup but only cold tub here in FL. It’s pretty easy to get hot here though so a little exercise to heat up then jump in the tub.

As anth said, if you really want to be in great shape it’s a 24/7 ordeal. Every meal, every workout, every day which gets to be a lot if you don’t have a solid routine.

Haven’t hooked it up yet but will this week. We had about 60 people over for a Halloween party and I didn’t want anyone messing with it.

When I had a full gym setup at my stilted house in KW every time we had people over and drinking commenced, without fail some dudes would want to have a bench comp and i shut it down every time. No way am I letting drunk people lift at my house.

-I’m going to cut in a month as mentioned to try out the Cardarine and see if it’s worth it to do again before summer hits. May start measuring food then. I have a scale but it’s never been used for food…

-Haven’t listened to huberman or mind pump in a while because I get overwhelmed with wanting to do it all and I feel after two decades of being my own Guinea pig I have it pretty dialed in, just have to execute.

 

[WayneDougan_rivals170043]

As anth said, if you really want to be in great shape it’s a 24/7 ordeal. Every meal, every workout, every day which gets to be a lot if you don’t have a solid routine.

Is that really true? Or is that for “world class shape?”

 

[Anon1711055878]

My most recent go-to meal is tuna steaks if your grocer has em at a reasonable price. An 8 oz portion is around 250 cals with 50 grams of protein. Marinade for ten minutes in some soy, honey and garlic, sear two minutes a side and serve on some rice. Great cutting meal!

 

[pretzel__logic]

- Vans Sk8-Hi are the best lifting shoe. They have the advantages of chucks (flat, non-compressible soles) or no-bulls, but they aren't toe-crushingly narrow and they don't cost 200 bucks. I like chucks fine, but Vans have been my go-to for years.

And if you're super serial about squatting, Reebok Legacy Lifters are my favorite heeled shoe on the market. The vast vast majority of people will never need to even look at a lifting shoe, but if you're barbell squatting regularly and struggle with ankle mobility or staying upright through the upper back/torso, they can make a big difference. My hips are also much happier using them. I assume that's something to do with my femurs being most of my body and the change in angle using lifting shoes vs. flat shoes.

- I've been in the gym regularly for 15 years at this point, ten of those lifting, and most of those lifting years training to compete. I put up multiple pro totals in powerlifting. I listen to zero lifting or health related podcasts and don't follow any of the big name fitness influencers. Take from that what you will.

- @queenbeepower and @team_qbp are both excellent follows for form tutorials and programming. Powerlifting is her focus, but the movements are applicable to any gym goer.

- I use a food scale to portion out my carbs/proteins for meal prep. I prep 8-10 lunches/dinners a week, so my work week is pretty much covered. Food scales are a great tool, but they can be abused and lead to some pretty unhealthy mindsets/habits if you start measuring everything like you're an IFBB pro bodybuilder. If your doctor/dietician tells you do that, then do that, but if not, use in moderation.

 

[lex cath]

-Yeah I would never try to do EVERYTHING these guys suggest because it’s impossible for someone with a family/job/social life etc and they’ll tel you that too. Pick like 3 things that you can easily change and stick with those. Then as you get comfortable add another here and there.

-Contrast therapy is the hot cold approach. I loved it when I had the setup but only cold tub here in FL. It’s pretty easy to get hot here though so a little exercise to heat up then jump in the tub.

As anth said, if you really want to be in great shape it’s a 24/7 ordeal. Every meal, every workout, every day which gets to be a lot if you don’t have a solid routine.

Haven’t hooked it up yet but will this week. We had about 60 people over for a Halloween party and I didn’t want anyone messing with it.

When I had a full gym setup at my stilted house in KW every time we had people over and drinking commenced, without fail some dudes would want to have a bench comp and i shut it down every time. No way am I letting drunk people lift at my house.

-I’m going to cut in a month as mentioned to try out the Cardarine and see if it’s worth it to do again before summer hits. May start measuring food then. I have a scale but it’s never been used for food…

-Haven’t listened to huberman or mind pump in a while because I get overwhelmed with wanting to do it all and I feel after two decades of being my own Guinea pig I have it pretty dialed in, just have to execute.

What is this treachery rouge ! Drunk bench press competition and I’ve not been invited ?? It’s a youtube hit in the making and I just signed a sponsor contract with Mounjaro so I’ll be repping out 225 in my sponsor shirt and shorts

 

[Bonzo_Cat]

- Will second Vans. They are surprisingly comfortable and provide much more support than a sneaker, especially if you squat/dead.

- I track protein intake to make sure I'm hitting around 1.5g/pound. Don't weigh my food. I tracked what I ate normally through MyFitnessPal a while back and during the week, stay the course so know what I'm consuming. 85/15 rule on diet, Wayne.

- Have put a lot more thought and effort into recovery, which at 45 seems as important if not more so than what you lift or how heavy. Put this sauna in my house a year ago, use it regularly. 30 minutes 3-4x a week followed by cold shower and you feel like you just emerged from the Matrix cocoon. Cold plunge is next.

 

[LineSkiCat14]

- Will second Vans. They are surprisingly comfortable and provide much more support than a sneaker, especially if you squat/dead.

- I track protein intake to make sure I'm hitting around 1.5g/pound. Don't weigh my food. I tracked what I ate normally through MyFitnessPal a while back and during the week, stay the course so know what I'm consuming. 85/15 rule on diet, Wayne.

- Have put a lot more thought and effort into recovery, which at 45 seems as important if not more so than what you lift or how heavy. Put this sauna in my house a year ago, use it regularly. 30 minutes 3-4x a week followed by cold shower and you feel like you just emerged from the Matrix cocoon. Cold plunge is next.

Yeah I can't say I know or can confirm all the alleged health benefits of hot and cold therapy, going from Sauna to a cold shower.. But it really feels like I just got an oil change for my body. All the toxins have been sweated out, all the blood is spread through my extremities, and then that cold burst just pulls all the blood back to the organs. You feel great after.. tired, sometimes, like you could use a nap.. but great none the less. I really believe in this activity. The Sauna and pool have been weekly staples.

 

[WayneDougan_rivals170043]

- Will second Vans. They are surprisingly comfortable and provide much more support than a sneaker, especially if you squat/dead.

- I track protein intake to make sure I'm hitting around 1.5g/pound. Don't weigh my food. I tracked what I ate normally through MyFitnessPal a while back and during the week, stay the course so know what I'm consuming. 85/15 rule on diet, Wayne.

- Have put a lot more thought and effort into recovery, which at 45 seems as important if not more so than what you lift or how heavy. Put this sauna in my house a year ago, use it regularly. 30 minutes 3-4x a week followed by cold shower and you feel like you just emerged from the Matrix cocoon. Cold plunge is next.

What's your take on a steamer vs a sauna? I'm a big steam guy (feel like it's hotter).

 

[anthonys735]

I've been wearing the metacons for 4-5 years but I don't love them. Probably go with something with minimal or no support. Having some pain in my big toe from cycling shoes. So I'd like to balance that out.

My only real addiction in gym wear are Ten Thousand Interval Shorts. Comfy men's gym wear is 10 years behind ladies but it's starting to catch up.

 

[anthonys735]

I WORSHIP steam. Had one in our VRBO in Cali, it was unreal. The whole ceiling turned into a shower when you were done. This thing could hold 7-8 people comfortably. Looked like something out of a Vegas Strip Spa.

However, steam isn't practical at home. I have that same sauna bonz has and it is fantastic. Tops out at 155, so I can go 45 minutes. I use it 3-4 times a week and during the winter basically everyday.


Friend has one of those cheap sauna boxes and loves it.

 

[Bonzo_Cat]

What's your take on a steamer vs a sauna? I'm a big steam guy (feel like it's hotter).

I like steam, but it's not a practical at-home option.

Could be wrong, but I think the overall health benefits are better from a sauna.

 

[LineSkiCat14]

Im going to get me some Kardashian SKIMS.. the NBA just signed a big deal for the players to wear them, so I need to fit in.

 

[LineSkiCat14]

I love both, I think Steam can sometimes have bigger problems cleaning and disinfecting though.. lot more opportunity for MOLD. You can get by in a gross sauna.. but you can't with a gross steam room. The new Steam at the gym use to be tile and painted wood benches.. but now it's all stone work.

The temps vary in saunas. I took my meat thermometer into the Sauna at the gym and we all got a kick out of it: Basically 120 degrees at the floor and I want to say it was 170-180 at the ceiling. They get it cooking, and modify some of the sensors I guess to bring the temps past where they probably should be, definitely hotter than any home sauna. Ski lodge saunas I can sit in for an hour.. but these ones sometimes I can only do 15 min.

Meanwhile the old timers in there can sit in there for hours. IDK how they do it.

 

[WayneDougan_rivals170043]

That naked spa I went to in the Netherlands would set their saunas at like 190. 20 minutes and you were cooked, man.

 

[LineSkiCat14]

That naked spa I went to in the Netherlands would set their saunas at like 190. 20 minutes and you were cooked, man.

Half the gyms have coed saunas so thankfully, no naked old dudes. But one of the locations has the sauna in each locker room, so there was a really old dude who would sit in their naked. Which I don't get, but I'm also a younger generation.

Sometimes you get get stuck in a conversation when you're trying to get out. I almost passed out once cause someone was chatting my ear off.. had to hold onto the wall to get to the door it was that bad.

We should talk about gym etiquette next.. the young generations have ZERO of it and it's becoming infuriating.

 

[WayneDougan_rivals170043]

Half the gyms have coed saunas so thankfully, no naked old dudes. But one of the locations has the sauna in each locker room, so there was a really old dude who would sit in their naked. Which I don't get, but I'm also a younger generation.

Sometimes you get get stuck in a conversation when you're trying to get out. I almost passed out once cause someone was chatting my ear off.. had to hold onto the wall to get to the door it was that bad.

We should talk about gym etiquette next.. the young generations have ZERO of it and it's becoming infuriating.

Oh, they were coed and all nude.

 

[roguemocha]

-I may have to get one of those cheap portable saunas since I sold my wooden one, I miss it already.

-Looking at those vans now thanks gang.

Would LOVE to try those ten thousand shorts out and get ads for them all the time but it’s hard to justify more shorts when I have like 10+ pairs of the same thing from Fabbies.

-Setting up the cold tub this evening finally, can’t wait. That thing is a game changer.

 

[roguemocha]

Just bought the portable version sauna, pretty stoked. Especially after Dr. Rhonda Patrick said studies show that using a sauna 6-7 days/week decreases dementia and Alzheimer’s by approximately 60% and since my dad is struggling with it now, going to get on it.

 

[LineSkiCat14]

Just bought the portable version sauna, pretty stoked. Especially after Dr. Rhonda Patrick said studies show that using a sauna 6-7 days/week decreases dementia and Alzheimer’s by approximately 60% and since my dad is struggling with it now, going to get on it.

Every week there's new studies on what it does.

Some think it might help with hair loss, as the heat causes blood to circulate and that blood brings oxygen and nutrients to the far corners of the body, which includes the head.

 

[UK-Chulo]

I've been wearing the metacons for 4-5 years but I don't love them. Probably go with something with minimal or no support. Having some pain in my big toe from cycling shoes. So I'd like to balance that out.

My only real addiction in gym wear are Ten Thousand Interval Shorts. Comfy men's gym wear is 10 years behind ladies but it's starting to catch up.

I’ve got metcons but found I don’t use them as much as I thought. Use Romaleos for squatting. Turns out my favorite all around shoe for weights is SB Dunks. Nike beefed up the old dunks for skateboarding and they have more padding and a zoom air pad. Low profile, great stability and breath ability. Very comfortable.

That naked spa I went to in the Netherlands would set their saunas at like 190. 20 minutes and you were cooked, man.

Sounds like an onsen in Japan. Buck naked outside getting par-boiled.

 

[thabigbluenation]

45 here. Would love to look like 28 yr old me again or better. Have had cancer twice in 5 yrs. Taken a toll. I'm 6'1 200ish. Have learned doing something is consistently best I can is better than nothing.

The old p90x adage eating a Mediterranean style diet. Salads fruits healthy proteins limit bad sources of carbs. Variety of different style workouts that get you some burn while increasing heart rate steadily. Stretch.

Rogue is right about yoga. Hands down best supplemental workout out there. For soft tissue and joints while strengthening your core. Hardest workout I ever tried to get down with. Most satisfying for me as well. Trying to build back to where I start it again. When I was in shape, precancer it took me months to even look competent and finish an 1hr and 30 minute routine. Best I ever felt physically in my life

Nothing special. Just effort. Eat a little better and work out a little smarter and we will all feel better. Overtime add to your routine as you feel better. One step at a time.

 

[WayneDougan_rivals170043]

45 here. Would love to look like 28 yr old me again or better. Have had cancer twice in 5 yrs. Taken a toll. I'm 6'1 200ish. Have learned doing something is consistently best I can is better than nothing.

The old p90x adage eating a Mediterranean style diet. Salads fruits healthy proteins limit bad sources of carbs. Variety of different style workouts that get you some burn while increasing heart rate steadily. Stretch.

Rogue is right about yoga. Hands down best supplemental workout out there. For soft tissue and joints while strengthening your core. Hardest workout I ever tried to get down with. Most satisfying for me as well. Trying to build back to where I start it again. When I was in shape, precancer it took me months to even look competent and finish an 1hr and 30 minute routine. Best I ever felt physically in my life

Nothing special. Just effort. Eat a little better and work out a little smarter and we will all feel better. Overtime add to your routine as you feel better. One step at a time.

Baller.

 

[roguemocha]

New yoga towel, Vans Sk8 Hi and portable sauna all get here on the 2nd. Thanks for all the recs and info, amigos!

 

[cole854]

Y in Hamburg just finished a new humidification system for the entire pool area (pool/sauna/steam) so hopefully this cuts down on the maintenance issues of the past year.

 

[drew_ukfan_rivals]

I’m 33, 6’5 about 275lbs. I lift 5-6 days a week. Been bulking so have extra fat rn but that’s easy to cut come early spring down to 250ish. I don’t really worry about weight

Diet is mostly beef and rice. When I want to cut, I just drop the rice and go carnivore. Simple and effective

I do a lot of pressing, rowing, and squatting at my home gym

Im a large human and love it. Did zercher squats on Friday and can still barely move lol

 

[roguemocha]

Love some Zerchers. And yeah you’re a huge mfer bro. 6’5” #275 and BULKING Jesus I wish I could feel that big for a month.

Y in Hamburg just finished a new humidification system for the entire pool area (pool/sauna/steam) so hopefully this cuts down on the maintenance issues of the past year.

Thank you for keeping your geriatric *** at the Y with the rest of the pickle ball players and water aerobics grandmas, it’s where you belong.

Don’t forget the shuffleboard tournament this weekend has been moved to Saturday afternoon not the morning anymore.

Maybe your gold chains from ‘83 will impress the guys standing around talking to each other completely naked in the locker room, it’s about your only shot to ever get laid again.

 

[drew_ukfan_rivals]

Love some Zerchers. And yeah you’re a huge mfer bro. 6’5” #275 and BULKING Jesus I wish I could feel that big for a month.

Zerchers light me up more than back/front squats. glutes, quads, and core all exhausted after a session. Love em.

It is pretty nice. Unlike most people my height, I naturally have big Legs with thick calves, a barrel chest, and pretty muscular arms. So I started lifting and I just easily add mass so kept going lol.

I just woke up and can’t wait for lunch, usually eat 1.5lbs of ground beef and 2 cups of rice. Making chili for dinner and gonna bench and row today.

I really don’t think getting in shape is hard, it takes discipline but it’s what your body naturally wants to do. Eat meat, train compound lifts to failure, sleep well, drink only water. There’s nothing fancy about it.

 

[roguemocha]

You’re correct amigo. I tell people all the time getting in shape/jacked/cut/bulk/etc is not complicated, it’s very simple actually, but it’s not easy.

It’s just discipline, self-motivation and effort.

Super simple but very hard with all the outside factors telling you to do the opposite.

 

[WayneDougan_rivals170043]

Norton Commons Y is lit, Rogue.

 

[Anon1640710541]

Something social media can be very good for: workout ideas.

I love following very simple kettlebell/dumbbell workouts, ab/core videos, etc.


Random: there’s a very fit 70ish year old dude who’s at my gym every single day. It’s hysterical to see him work out. Jumping jacks, Rocky style sit-ups with an air punch at the top, push ups, burpees, jump rope……honestly, he’s probably got the most legit routine of anyone I see in there on a normal basis. Stick to the basics. It’s crazy how few people do this stuff (including me).

 

[cole854]

Thank you for keeping your geriatric *** at the Y with the rest of the pickle ball players and water aerobics grandmas, it’s where you belong.

Don’t forget the shuffleboard tournament this weekend has been moved to Saturday afternoon not the morning anymore.

Maybe your gold chains from ‘83 will impress the guys standing around talking to each other completely naked in the locker room, it’s about your only shot to ever get laid again.

Oh, we have our share of meatheads who get a thrill of hearing their weights hit the floor.

And sorry to disappoint you, but I don't do shuffleboard....bad elbow. Otherwise, you got me pegged.

 

[anthonys735]

-Sauna seemingly helps everything. The studies are just overwhelming. Also, anecdotally, you just feel amazing when getting out. 45 minute bike/rower straight in 30 minute sauna and I feel like f*cking Clark Kent.

-Make my 8 yo do calisthenics all the time. Especially if he can't go outside to play. 100 push-ups, 100 body weight sqauts, and 100 ball slams( 5# med ball).

-Push ups are easily my favorite exercise. My at home workouts always include 20 push-ups on every 5th set.



-What's everyone supplement routine. We covered creatine. In addition I'm doing AG1, Ashwanganda, tongkat ali, fish oil, immunity multivitamin, and psyllium husk. Magnesium and Melatonin for sleep. Probably drop Ashwanganda when I run out, haven't noticed any difference. Would also like to drop melatonin.

 

[Bonzo_Cat]

- Isopure whey, Thorne creatine, Thorne amino complex, magnesium, zinc, D3, B12, Krill, Osteo Bi-flex, Relyte pre-workout, Relyte hydration, psyllium husk. Plus peptides, but we'll save that discussion for our advanced class.

May be overkill in some areas, but as one HVAC mogul put it to me, "never count pennies when it comes to health and well-being".

 

[Hank Camacho_rivals115797]

Otherwise, you got me pegged.

The truth is finally revealed.

 

[anthonys735]

Isopure gives me awful gas, I enjoy, WS does not. 2nd part is accurate. All the dumb **** I spend money on, health isn't one I'm going cheap.


I've been using 1 scoop of Ump and one scoop of Perfect Keto.

 

[Bonzo_Cat]

Try Dymztize ISO 100. Almost identical nutrition count as Isopure.

 

[80 Proof]

Just did cardio, back/shoulders, and 25 mins in the sauna.

Got home and had my shake...
Metamucil, vanilla whey, collagen, and creatine.
18g carbs
28gprotein
9g fiber
185 calories

 

[roguemocha]

Rotating Muscle Pharm Combat Powder and Muscle Milk for protein right now. Bucked Up on leg days, SuperHuman Pre for the other days, centrum multi, ANIMAL’s Omega packs (10 different sources of Omegas 3 & 6, lethicin, carnitine and lipase enzyme), Tudca+, B6 & 12, NAC, IP6, Biotin, Red Yeast Rice+CoQ10, Psyllium Husk, Melatonin, ZMA (zinc and magnesium), TRT w/ HcG, Anastrozole, I think that’s it.

Way too many probably but I feel fantastic since getting back on routine post move so I see no reason to stop and like you all said no reason to be cheap with health.

I have friends that tease me about how much I spend on supps and I just laugh and say oh I spend in a month what you spend in one weekend at the bars? Mmmkay, I’ll take that all day.

People that look at gyms, personal trainers and supps as if they’re expensive yet spend $200+ every Saturday and Sunday watching football at BWs or whatever crack me up. Talk about priorities being backwards and they can’t see it for anything.

I stopped ashwangadha after I finished mine too because I couldn’t feel anything different than before. Apparently some people really get a boost from it but not me.

Also, 12oz green tea and a shot of the previously mentioned organic apple cider vinegar, apparently it helps your body stay more alkaline?