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

[anthonys735]

So I’ve had a left calf pain for about 4-5 days. I believe it’s from hitting the stairs every 2-3 days in between workouts. It feels like a shin split but in my back upper calf. Maybe it’s a tendon or ligament from overuse that’s inflamed. I’ve stayed off it for the most part just walking around and felt a bit better this morning, then I had a stress test for the fire dept and ran for ten minutes and it hurts like hell all over again.

Any experience or ideas to heal it besides stay off of it? I’ve cupped it, I’ve massage gunned it etc, and nothing has made a significant difference. I’m worried I’m going to have to do the dreaded “rest it for a week or two” plan.

and just read warrior cat is having a calf problem too.

Think it's muscle or nerve? PT, doggie. You know that's where you gotta start. If you don't know what it is, you can't really fix it. Don't stop moving it unless it's the last option.

Think I'm finally over the worst of this tennis elbow. That **** sucks. The exercises they got me doing are hard af.

 

[anthonys735]

My neighbor made these for my trainer. Taking for a ride tomorrow.

 

[ROGUE_]

Think it's muscle or nerve? PT, doggie. You know that's where you gotta start. If you don't know what it is, you can't really fix it. Don't stop moving it unless it's the last option.

Think I'm finally over the worst of this tennis elbow. That **** sucks. The exercises they got me doing are hard af.

Efffff, man. I didn’t even consider nerve. Looks as if there are some major nerves in that area. Probably because my subconscious mind was saying no no no no neve, never. Ugh, could be. Really don’t want to go to a PT, but good idea. Googling now…

 

[anthonys735]

Sounds similar to what started my whole re-energized weightlifting. Was running a bunch back in the day and my hamstring started hurting. Rested for 4-5 weeks and nothing. Dr, MRI, PT and find out it's nerve related. Thankfully from muscle issues and not structural. Some really boring and brutal exercises did the trick, easy peasy.

 

[ROGUE_]

Sounds similar to what started my whole re-energized weightlifting. Was running a bunch back in the day and my hamstring started hurting. Tested for 4-5 weeks and nothing. Dr, MRI, PT and find out it's nerve related. Thankfully from muscle issues and not structural. Some really boring and brutal exercises did the trick, easy peasy.

Yeah man, you’re right, over 40 gotta go with protocol and not push through it. I somehow got an appt with my primary today at 230 hoping if he writes a script insurance would cover the PT.

The weird thing is I run stairs regularly at publix as I’ve mentioned. I did a 20 and a 30 minute session at the gym stairmaster last week and then the pain started. It has to be something with stairmaster not being a natural movement, in general stairs don’t move for you, same as a treadmill, I don’t think either are equal to doing them out in the wild.

Thanks for the idea, I probably wouldn’t listen if my family or friends had told me because I’m like you don’t even lift bro… typical idiot.

 

[anthonys735]

Over 40 and **** just does not go away on it's own like before. It's by far the most frustrating part of getting older. 1 day you're like, "damn, I feel great, best workout in months, I'm strong af." Literally next day, lower back is out and you have tendonitis in your elbow. So, 8 weeks of work to get back to normal only to get hit with whatever body part is gonna go out next.

 

[pretzel__logic]

rogue, when you said calf pain all I thought was achilles. I don't know what part of your calf isn't right but you def should get thee to a doc and PT before you end up like Christian McAffrey or the oodles of dudes (and my 65 year old mom) who are rehabbing achilles tears right now.

 

[warrior-cat]

rogue, when you said calf pain all I thought was achilles. I don't know what part of your calf isn't right but you def should get thee to a doc and PT before you end up like Christian McAffrey or the oodles of dudes (and my 65 year old mom) who are rehabbing achilles tears right now.

Had some problems a couple of years back with achilles tedons and plantar faciistis so, I did some reading for stretching and strengthening as well as looking for shoes that help. Tried Kuru shoes (couple of pairs, one for sport and the other for everyday wear) and they worked out very well. Expensive but worth it for me. I now have several pairs for all around uses. They are all I wear, even sandals. Went all in.

 

[ROGUE_]

No definitely not the Achilles even before I went to the doctor, it’s the upper right part of my left calf. Fortunately, I did get into the doctor same day and he was great. Simple muscle strain/pull of my soleus. Apparently he thinks I’m pronating and it’s pulling on that muscle when I’m doing the stairmaster most likely. Said to stick with actual stairs or running.

Script of dicoflenac I’m picking up tomorrow, an NSAID cream. Stay off it as much as possible for a week and do some stretches. Hopefully that’s it for now.

 

[anthonys735]

Muscle is good. You can work with that.

 

[Kooky Kats]

As a person with a fücked up foot and ever-changing microclimate of differing pain… I always rotate different footwear to avoid the effects of frequency of consistent pounding.

When I find a good pair of shoes, I buy them out. Right now, I swap weekly between NB Fuel Cell Rebel IVs and Diadora Equipe Atomos.

All this in an effort to not limp, throw off my gate and ultimately inflame my back pain with its dormant arthritis.

yay

 

[anthonys735]

For my foot issues my PT suggested these. Huge toe box.


Experience Flow 2 Men’s Road Running Shoe | Altra Running - Altra Running US https://share.google/zNAPMsDrg7b4bxY29

 

[Bonzo_Cat]

My neighbor made these for my trainer. Taking for a ride tomorrow.

How'd those feel on their maiden () voyage?

 

[warrior-cat]

No definitely not the Achilles even before I went to the doctor, it’s the upper right part of my left calf. Fortunately, I did get into the doctor same day and he was great. Simple muscle strain/pull of my soleus. Apparently he thinks I’m pronating and it’s pulling on that muscle when I’m doing the stairmaster most likely. Said to stick with actual stairs or running.

Script of dicoflenac I’m picking up tomorrow, an NSAID cream. Stay off it as much as possible for a week and do some stretches. Hopefully that’s it for now.

That is the area of my calf on my left leg that I injured Saturday. Discoloration starting to show up yesterday. Staying off of it mostly myself except for walking the monster (daily) and stretching. Will probably try beginning of next week to get back to strength training legs again

 

[anthonys735]

My neighbor made these for my trainer. Taking for a ride tomorrow.

Repped 8 and 10 today. LFG!

 

[Hank Camacho]

Anyone ever tried hot yoga? They were talking about it on KSR and I am curious. Might be fun to try as a change of pace every once and a while, especially in the winter.

Mobility is actually what I feel best about it, physically. By sticking with at least one >30 minute Original Strength mobility session per week and starting every workout with at least 10 minutes of OS, I've managed to address tons of nagging injuries. My ankles were so bad I couldn't walk up and down stairs properly and sometimes had to go down sideways in the morning because of ankle pain. Now I feel the same as I did in my 20s.

If you aren't focusing on mobility at least as strongly as strength and cardio and you are in your 40s and beyond, you are doing wrong, imo.

 

[Kooky Kats]

• Tipped in at 195 this morning. Kinda shocked as this is my lightest yet. Did nothing special.
• Six plates a side x 8 on linear leg press machine (PR) this morning
• Been focused on a daily core routine. Who needs a 6-pack in his 50’s? —>this guy! Trying anyway
• WFH today. Making sauce w/meatballs, sausage, braciole. My son has been pining for it, and it appears I may need some calories

 

[ROGUE_]

Hot yoga is hard as it gets when you first start. Even after you’re used to it you are thrilled when it’s over. I’ve done it a lot and enjoy it but I don’t know if regular vinyasa yoga isn’t just as good without dying in the heat for an hour.

I used to bring some of the jacked bros from my training gym in KW to do hot yoga because they said it was for girls and why bother. Not one of them ever came back after doing it. They said eff that noise, it’s too hard. Definitely good for you. I’ve recently struggled finding one that didn’t use all the Indian mumbojumbo that’s really annoying to me but some people enjoy it I get that. I just want to stretch, not check in on my chakras or whatever.

 

[Hank Camacho]

I just want to stretch, not check in on my chakras or whatever.

You might like Original Strength. It is more action oriented (i.e., no pose-holding) and without any of the Eastern spiritual mumbo-jumbo. Tim Anderson is the originator. Check him out on YT.

Here's a follow along example if anyone is interested. I would consider it beginner level.

 

[ROGUE_]

You might like Original Strength. It is more action oriented (i.e., no pose-holding) and without any of the Eastern spiritual mumbo-jumbo. Tim Anderson is the originator. Check him out on YT.

Here's a follow along example if anyone is interested. I would consider it beginner level.

I dig that but I need a place to make me stretch, so bad at it at home. I’m doing much much better than I did before lately at the gym though. Been doing a lot of dynamic stretching and exercises to warm up finally. Odd that this happened since I’ve been doing them or maybe it’s related idk.

Do they have physical locations? I guess I could google that…

 

[anthonys735]

• Tipped in at 195 this morning. Kinda shocked as this is my lightest yet. Did nothing special.

You did a 40 hour fast. Lol.

 

[ROGUE_]

@Kooky Kats
Gotta be two something to do something…. I’m sorry for your loss.

 

[Hank Camacho]

Do they have physical locations?

I know the main location is near Charlotte. I'm not sure how their business model works, tbh. It seems to be that they have a lot of personal and group training at the main gym with a certification model for instructors to come learn there or at regional seminars. That's the general sense I get of it.

I get needing a change of scenery, especially for something that should be at least somewhat contemplative. I would do a zoom session every Saturday morning with a few people when my Dan John mastermind group was in session. It was slightly awkward at first but I became zoom buddies with one guy and we would just catch up for an hour for an hour while we did it. He had just gotten certified and was using me a guinea pig so it was a pretty sweet deal.

I'm sure you could find a zoom group somewhere that would let you sit in on a session. You could just scoot scoot to wherever you want and zoom from your phone and try it out.

I just hit a big volume number with my 24k kettlebell on my regular single kb complex (2 cleans, 2 presses, and 2 rack squats per side per round) at 21 total rounds tonight. Our personal life has been beyond chaotic of late and it was the first time my wife and I had caught up in almost a week so we just took our time and knocked them out in rounds of 10, 5, 3, 2, and 1. Followed it up with my carries.

On Sunday I'm graduating to the 32k bell for goblet squats. Plodding onward.

 

[Kooky Kats]

You did a 40 hour fast. Lol.

Will continue to tinker

 

[anthonys735]

Will continue to tinker

I was just saying, nothing special isn't really not eating for 2 days. It's heading the darkness, it's bulk time. Eat, lift, and be merry.

 

[Joey Rupption]

I dig that but I need a place to make me stretch

Do you have a StretchLab nearby? They seem to be all over.

 

[Bonzo_Cat]

Do you have a StretchLab nearby? They seem to be all over.

I tried one here in Louisville. OK I guess for someone doing moderate activity or a senior citizen. But for the toll that Rogue or anyone who has lifted heavy has done to their body, it's flushing your money.

I've talked about this spot I found a year ago before but 76 pages in, worth a reset. The Royal Method. Calling it a massage is a disservice to the therapy. 90 minutes of the the instructor bending, twisting, contorting your joints to stretch and relieving pressure/pain. I can't explain everything done because it's so different than traditional western massages and not sure what the names of the moves are, but I've never felt better than the first 4-5 days after a session. The first 10-15 minutes he spends walking on your back, hamstrings, glutes by straddling you with what looks like a elderly persons walker. Gets better from there.

If you're in the River City, I highly recommend. I'm going again this Monday and will see if he knows of similar spots in the area.

 

[anthonys735]

I have real problem with recovery gadgets.

Just got:
Electric cuppers
Vibrating foam roller
Compression heated vibration arm sleeves

Also have:
2 tens units
Sauna
Cold plunge
Heated scraper
Massage leg compression sleeves
Blood Flow Restriction sleeves
Mobility sticks
Every kind of toe or foot Mobility device imaginable

 

[UK-Chulo]

I have real problem with recovery gadgets.

Just got:
Electric cuppers
Vibrating foam roller
Compression heated vibration arm sleeves

Also have:
2 tens units
Sauna
Cold plunge
Heated scraper
Massage leg compression sleeves
Blood Flow Restriction sleeves
Mobility sticks
Every kind of toe or foot Mobility device imaginable

Think you are just susceptible to marketing.

 

[anthonys735]

Think you are just susceptible to marketing.

Extremely. I play this dumb game where I act like I'm not gonna buy it... then I always buy it.

 

[ROGUE_]

Do you have a StretchLab nearby? They seem to be all over.

Yes and I’ve been once before, it was nice but like Joey said it seems geared toward geriatrics and not what I need. Plus, the expense for that is ridiculous. I’d rather do yoga or what I’m really considering is Pilates if I’m going to pay $150+/month.

 

[ROGUE_]

Cupping set
Tens
Massage gun
Sauna
Cold tub

I sauna and cold tub 5-6 days a week.

 

[UK-Chulo]

Extremely. I play this dumb game where I act like I'm not gonna buy it... then I always buy it.

I’ve always had this weird knack of picking up on patterns, in people, objects, everything. Some time ago something clicked that most brands of products that you’ve shared you use are coincidentally heavily marketed on social media.

 

[anthonys735]

I will say. Most work really well. If not I send back or give an honest opinion. Most of what I have is to address specific issues. For instance hallux limitus in my feet.

Also, my gadget addiction isn't just limited to recovery. I do it with youth sports, work, cycling, etc.

 

[Kooky Kats]

Breakfast:

3 Eggs 4 Whites - over easy, fried in tsp of ghee

1 cup LF Chobani Yogurt
1 cup fresh Berries
2 TBS bloomed chia seeds
1 TBS honey

1 cup Kefir
1 scoop transparent labs Blueberry Pie WPI
1 scoop collagen peptides

971 Cals
47g Carbs
22g fat
124g Protein


Dinner (estimated):

Minetta Tavern Dry Aged Côte De Boeuf

2 bottles of Bordeaux
Frites
Rocco’s pastry.. 2 cannoli, 1 sfogliatelle
Coffee


10.000 cals
325 G protein
2000g carbs
Abacus-busting stats on fat

whatever!

 

[ROGUE_]

Isn’t Minetta Tavern a Keith McNally restaurant? I read his book recently and of course want to try one of his now. Good book by the way.

 

[Kooky Kats]

McNally


The bone marrow and carmelized shallots stole the show. Well, almost.

 

[anthonys735]

^More I consume on increasing calories the more it suggests you get away with cheat meals, like that, much easier than when you're either super low calorie or rollercoastering. I'm slowly increasing. Last week was ~2600 with 190g carbs and 220g protein. Goal would be to get over 3000 on workout days.

 

[warrior-cat]

Protein intake seems a bit high for me with you last two posters. I try to get between 130-150 grams of protein per day. I don't think my workouts are as intense yours and require that much. I don't lift heavy weights, lighter weights with more reps, total gym and some strength training bands on light days. I am pretty much where I want to be as far as muscle size now, I just want to maintain and lose weight enough to be more mobile and keep from putting too much stress on knees, hips, ankle, and joints at my age.

 

[Hank Camacho]

Protein intake seems a bit high for me with you last two posters. I try to get between 130-150 grams of protein per day. I don't think my workouts are as intense yours and require that much. I don't lift heavy weights, lighter weights with more reps, total gym and some strength training bands on light days. I am pretty much where I want to be as far as muscle size now, I just want to maintain and lose weight enough to be more mobile and keep from putting too much stress on knees, hips, ankle, and joints at my age.

Pretty sure anth is just trying to convince kooky to stop eating and exercising like a bulimic ballerina desperately trying to make weight or face deportation to a third world hellhole.

If your protein intake is working for you, why change? I try to go between times when I am tracking protein and try to stay north of 200 grams during those times (on average 2 to 3 weeks per average) when tracking and periods when I do not track and just make sensible choices. That has been a game changer for me since it allows me times when I am prioritizing nutrition and times when I can worry about other stuff on a regular basis.

Counting macros for the long term suuuuuuuuuuuuuuucks.