Health, Good Practises, and Exercise

[yaxomoxay]

Last week I went to the gym everyday.
This week's plan is a bit messed up due to various commitments:

• Monday : Martial Arts
• Tuesday: Weight Lifting
• Wednesday: Swimming
• Thursday: Weight Lifting
• Friday: Weight Lifting
• Saturday: Martial Arts.

Eating healthy, no snacking.
Belly is going down, I just wished I could find a faster way

 

[44267547]

I think my metabolism is of my own worst enemy , lately I’ve been trying to put on extra weight, and after eating 7/8 meals a day, totaling north of 5500 cal, I’m still maintaining the current weight I am at, but when you factor in the amount of calories I’m burning in the gym, then factor I have to make up for those burned calories, thus leading me into buying a ‘mass gainer’ to help alongside my meals.

But, I would _never_ just Purchase ‘any’ Protein mass gainer that has fillers, garbage ingredients and words I couldn’t even pronounce on the back of the nutrition label, but a Mass gainer that has real whole food in it. (I.e Oat bran, Sweet Potato, quinoa and flaxseed powder, along with chia seed.) And the bonus is it still includes my BCAA’s.

[On a side note:

I only use Elite Gold products (Nitric Oxide booster, protein, creatine, etc.) I think they’re a reputable brand on the market in terms of making a product that includes ingredients to help you perform and grow, you pay a premium, but you get a great product in return.]

 

[jdechko]

Last week I went to the gym everyday.
This week's plan is a bit messed up due to various commitments:

• Monday : Martial Arts
• Tuesday: Weight Lifting
• Wednesday: Swimming
• Thursday: Weight Lifting
• Friday: Weight Lifting
• Saturday: Martial Arts.

Eating healthy, no snacking.
Belly is going down, I just wished I could find a faster way

Technically, drugs would do it. Bonus--jail means meal times are set, snacking is impossible, and you have more free time to work out.

Doing it your way is definitely the way to go.

 

[0388631]

Technically, drugs would do it. Bonus--jail means meal times are set, snacking is impossible, and you have more free time to work out.

Doing it your way is definitely the way to go.

Yes, he's just warming up his playlist of Albano Carrisi.

 

[yaxomoxay]

Albano Carrisi.

Oh my. If I ever start singing "Felicita'" while working out, just euthanize me

 

[0388631]

Oh my. If I ever start singing "Felicita'" while working out, just euthanize me

I'd first record it for your kids to giggle at. Here's a thought. Get your son to sing it. Tell him it'll drive the girls who flock to him mad. Unbeknownst to him, it's an absolute turn off. You won't have to worry about becoming a surprise grandfather anytime soon.


I don't think anyone can come close to his near-nasal pitch tones. Maybe Eros Ramazotti with a few of his songs way back in the beginning of his career.

In my masters program we had an Italian, as in he came here to do his masters. Great English skills, obviously with an accent. He literally looked like a young Albano. We'd tease him all the time about it. This was during the era when Albano was a star on the international stage.

 

[A.Goldberg]

My significant other has decided to take it upon herself to do triathlon. She is encouraging me to do it with her. I’ve done the swimming portion before with some friends several years ago on a relay team. The triathlon of interest is 0.25 run, 10 bike, and 8 miles running. As very experienced swimmer, 0.25 miles swimming is not daunting in the slightest and regularly swim about 3500yrds/day 4-5x/week right now. I occasionally do some cycling, but I used to do a lot more of it. My concern would be the running. I screwed my back years ago and running last I tried is not pleasant. Prior to the injury I was a fantastic sprinter, very middle of the road when it came to endurance running, so I suspect getting up to 8mi. I haven’t really done much running in years just because it seems to exacerbate things. Maybe it things will be different this time.

 

[macduke]

I finally found a diet plan that works for me. I'm not starving and it seems pretty steady. I had already gotten used to drinking water with every meal several years ago instead of pop, so I really just needed to adjust what I eat.

• Breakfast: Low sugar quaker cinnamon apple oatmeal with walnuts and flaxseed powder mixed in.
• Lunch: 8oz 1% milk mixed with chocolate peanut butter whey protein powder
• Snack: Banana and/or a handful of low salt almonds
• Dinner: 8oz lean seasoned baked chicken breast with a small amount of dipping sauce and a small low calorie side
• Dessert: Fresh cut pineapple or 90 calorie fiber square

I had a similar diet in college with the high protein that let me get way down on weight. Kinda forgot about it but it seems to be working for my body again. The difference this time is adding a lot more fiber. Last year the doctor said I needed to cut down on salt and sugar. I did that and had good results in those areas this year, but now my cholesterol is starting to creep up and there is a history of heart attacks and early death in the late 40s and early 50s on both sides of my family so I'm taking it seriously. My biggest problem is that I'm kinda picky and don't like many vegetables, but I have found with more of a true hunger at dinner time, I am more open to eating new things.

As far as exercise goes, I've just been walking 4-5 miles most days. Previously I would walk 3-4 miles (didn't walk anywhere close to that much before getting an Apple Watch in 2015, which helped stop me from ballooning and brought my weight down to a certain extent), so I just increased walking distance a bit along with the reduction in calories in my diet. This week I am trying to do some strength training every few days. I don't want to get jacked though. I'm already kind of muscular naturally and probably because I keep myself busy in my spare time with manual labor doing things like landscaping, fixing stuff around the house, carrying my kids around (don't laugh, it's a thing), finishing my basement or building stuff in my woodworking shop. I just carry a lot of weight around my mid section. I'd like to strengthen my core though because I sometimes have back trouble.

So far I've been losing an average of 5.5lbs/week for the past couple weeks. I have a WiFi scale from Greater Goods that works really well and syncs everything automatically into their app and into Apple's Health app. It tracks my muscle %, water %, and fat %. From what I can tell, the absolute figures aren't super accurate, but they do show trends over time and are important for seeing how my body is reacting and tracking those changes. I set a goal that I get one cheat meal for every 5lbs lost and that has been a good motivating factor, especially towards the end of the week to make a push to eat out on the weekend. When I have a cheat meal, I don't go crazy either, but it's not exactly all that healthy. But I think the cheat meal is important for me to keep my sanity and keep moving forward.

The most important thing is I think this is a plan I can stick to for a long time until I reach my goal weight. That's the thing that people need to look for in a diet plan. If it's really awful you just aren't going to stay with it unless you have really wild levels of discipline, which most people don't. I'm a fairly disciplined person for most things and I have trouble with diets but this one is so much easier on me.

 

[trillionaire]

My lifestyle is completely unhealthy. I always try to lose weight a few months before summer and then after summer is over I put all that weight back on. It's like 20 pounds back and forth. One of these days a heart attack is going to get me.

 

[0388631]

My significant other has decided to take it upon herself to do triathlon. She is encouraging me to do it with her. I’ve done the swimming portion before with some friends several years ago on a relay team. The triathlon of interest is 0.25 run, 10 bike, and 8 miles running. As very experienced swimmer, 0.25 miles swimming is not daunting in the slightest and regularly swim about 3500yrds/day 4-5x/week right now. I occasionally do some cycling, but I used to do a lot more of it. My concern would be the running. I screwed my back years ago and running last I tried is not pleasant. Prior to the injury I was a fantastic sprinter, very middle of the road when it came to endurance running, so I suspect getting up to 8mi. I haven’t really done much running in years just because it seems to exacerbate things. Maybe it things will be different this time.

361 makes some good running shoes if you need a new pair. They've clinched the title of best, excellent or good from the top brands a few times now.


Disclaimer: I am not invested in this company at all. I sometimes read Runner's World when I'm bored.

 

[0388631]

My lifestyle is completely unhealthy. I always try to lose weight a few months before summer and then after summer is over I put all that weight back on. It's like 20 pounds back and forth. One of these days a heart attack is going to get me.

Make changes you can stick with.

 

[44267547]

My lifestyle is completely unhealthy. I always try to lose weight a few months before summer and then after summer is over I put all that weight back on. It's like 20 pounds back and forth. One of these days a heart attack is going to get me.

I realize I’m not in a position to tell some random- digital stranger on the Internet what to do, but this _should_ be a red flag that you need to make changes now. My only suggestion would find what type of activity you like, put a commitment plan on paper, and hold yourself accountable each day to take 30 minutes to commit yourself to whatever that activity/sport might be. It takes ‘will-power’ and commitment to find what whatever works in your situation, if you find you’re making excuses on not making commitment to change for the better, then you’re only making it more difficult as you age.

Also, Fluctuating weight is a sign of poor diet and lack of consistency, monitor your sugar intake and reduce/eliminate any snacking, limiting yourself to healthy meals, with lots of water.

 

[0388631]

I'd say the ability to conceptualize your future death at such an age means you or whoever understands the risks of an unhealthy lifestyle. I find you can still enjoy the foods you like every once in a while. I love cheesecake. Dearly. But I eat it once or twice a year. If I went with urges, I'd eat it 2-3x a week without slowing down.

I love pretzels. I go through kilos of the stuff. But I also work out and keep myself in shape, which is more than I can say for most men my age and older.

I'm reminded of this one politician who was quoted stating he and his wife run 10 miles or something a day just so they can eat store bought birthday cake or was it ice cream cake. I want to say Tom Cotton. Politics and intelligence aside, he's in decent shape based on his last TV interview. If it works for him, then so be it. In his line of work, you need to blow off steam somehow.

 

[trillionaire]

I realize I’m not in a position to tell some random- digital stranger on the Internet what to do, but this _should_ be a red flag that you need to make changes now. My only suggestion would find what type of activity you like, put a commitment plan on paper, and hold yourself accountable each day to take 30 minutes to commit yourself to whatever that activity/sport might be. It takes ‘will-power’ and commitment to find what whatever works in your situation, if you find you’re making excuses on not making commitment to change for the better, then you’re only making it more difficult as you age.

Also, Fluctuating weight is a sign of poor diet and lack of consistency, monitor your sugar intake and reduce/eliminate any snacking, limiting yourself to healthy meals, with lots of water.

I appreciate the advice. It didn't used to be like this. I used to really care about what was happening with my body, until my wife became pregnant with our son, then I put on a lot of weight and have been fluctuating ever since. Definitely need to get a grip on this or I risk not seeing my son grow up.

I definitely think it's doable, since I have enough will power to shed the pounds when I start feeling heavy. I just need to stick with it and maintain more balance during the entire year.

 

[jdechko]

My significant other has decided to take it upon herself to do triathlon. She is encouraging me to do it with her. I’ve done the swimming portion before with some friends several years ago on a relay team. The triathlon of interest is 0.25 run, 10 bike, and 8 miles running. As very experienced swimmer, 0.25 miles swimming is not daunting in the slightest and regularly swim about 3500yrds/day 4-5x/week right now. I occasionally do some cycling, but I used to do a lot more of it. My concern would be the running. I screwed my back years ago and running last I tried is not pleasant. Prior to the injury I was a fantastic sprinter, very middle of the road when it came to endurance running, so I suspect getting up to 8mi. I haven’t really done much running in years just because it seems to exacerbate things. Maybe it things will be different this time.

I'm signed up for an Olympic Distance in September. Going to try to squeeze in a Sprint Distance in mid-July so I don't go into it completely cold.

361 makes some good running shoes if you need a new pair. They've clinched the title of best, excellent or good from the top brands a few times now.


Disclaimer: I am not invested in this company at all. I sometimes read Runner's World when I'm bored.

Good running shoes are definitely important. I had been running just a generic pair of new balance shoes. They were okay, but when I started increasing mileage, I started getting bad shin splints. My running-only shoes are night-and-day different. I went with the On Cloudflow. It's a weird looking shoe, but I love it.

 

[0388631]

Good running shoes are definitely important. I had been running just a generic pair of new balance shoes. They were okay, but when I started increasing mileage, I started getting bad shin splints. My running-only shoes are night-and-day different. I went with the On Cloudflow. It's a weird looking shoe, but I love it.

You definitely need to be fitted for a pair. I thought it was BS until I tried it after experiencing similar pain about 14 years ago. I came across some how-to articles and it recommended checking out specialty stores that offered the test. It's free, but it does allow you to learn what type of running shoe is best suited to your feet.

 

[jdechko]

You definitely need to be fitted for a pair. I thought it was BS until I tried it after experiencing similar pain about 14 years ago. I came across some how-to articles and it recommended checking out specialty stores that offered the test. It's free, but it does allow you to learn what type of running shoe is best suited to your feet.

Yeah. I did the whole "measure your feet and get the proper fit" thing at the local running store. I almost choked when I saw the price tag, though. I've always hated spending money on shoes.

Buying the bike was the next sticker shock moment. I ended up going for a cheaper used road bike for now from craigslist, that I'll either upgrade components later on, or I'll replace.

 

[jdechko]

Shared this over in the iOS thread, but thought it also applied here for anyone who uses TrainingPeaks and wants to track workouts on their Apple Watch (using Intervals Pro).

Probably a limited audience, but here's a shortcut I've been working on. I have a triathlon training program TrainingPeaks that will export workouts to Garmin GPS watches, but not AppleWatch. I need to be able to track the different intervals using the Intervals Pro app on the watch.

I can export the workouts as JSON, which the shortcut parses and then adds the relevant info to the JSON needed for the Intervals App. The shortcut outputs a file with the correct extension (thanks, @Jessica Lares) and opens up in the Intervals App.

It should work for any run, bike or swim workouts. It's set up for swim distance, run pace and bike HR metrics, but that could probably be changed pretty easily.

https://www.icloud.com/shortcuts/09d05fed0037440388c3a530d97f44f4

 

[yaxomoxay]

I am in full training mode
Unfortunately the plan I had in mind is not going to work, but I might have figured out a way to keep parts of it on my routine.

This week (M-Sunday) plan:
4x Martial Arts (I might substitute 1x MA with 1x swimming).
2x (maybe 3x) Weight Lifting.
7x full stretching sessions

Food (M-F) plan:
Monday
breakfast: 2 eggs
Lunch: nada.
Dinner: Filet Mignon

Tuesday:
breakfast: 2 eggs
Lunch: Protein Shake
Dinner: Roasted Chicken

Wednesday:
Breakfast: eggs burrito
Lunch: Protein shake
Dinner: Probably In 'n Out (Protein style double cheeseburger, no sauce)

Thursday:
Breakfast: 2 eggs
Lunch: Protein shake
Dinner: Baby back ribs.

Friday:
breakfast: eggs and turkey burrito
Lunch: Protein shake
Dinner: a couple of slices of pizza.

With the exception of In 'n Out, all the above are homemade (pizza including).
[doublepost=1558380423][/doublepost]

I risk not seeing my son grow up.

This. This should motivate you, at least at first. Not only that, if he sees that you're unhealthy (and he does see it), you're basically teaching that it's ok to be unhealthy so - potentially - you're also affecting his physical well being.

I definitely think it's doable, since I have enough will power to shed the pounds when I start feeling heavy. I just need to stick with it and maintain more balance during the entire year.

Atomic habits is a good way for people like us. Just go to the nearest gym/dojo/camp/whatever (it MUST be close to your house) and sign up. Then stick to this plan: go there and spend 15 minutes a day there. I don't care if you just enter the sauna and don't do anything else; just go in for 15 minutes a day, for 1 week. Every day. 15 minutes. Just walk inside those doors, spend 15 minutes there, then leave. No excuse, since you don't have to do anything else but walk in there, even if you have the flu you can go.
Following week, 20 minutes (and maybe add some exercise, or some extra exercise). Following week... still 20 minutes, but write down what you do (the app "Strong" is amazing). Then move it to 25 minutes and try to do 1-5% better than the previous week in terms of exercise/weights etc. Just tiny amounts or progress.
You get the idea behind the "program". It does work. Maybe report your progress here for accountability

 

[jdechko]

Atomic habits is a good way for people like us. Just go to the nearest gym/dojo/camp/whatever (it MUST be close to your house) and sign up. Then stick to this plan: go there and spend 15 minutes a day there. I don't care if you just enter the sauna and don't do anything else; just go in for 15 minutes a day, for 1 week. Every day. 15 minutes. Just walk inside those doors, spend 15 minutes there, then leave. No excuse, since you don't have to do anything else but walk in there, even if you have the flu you can go.

This is good advice (except for the flu... please stay home). A big portion of fitness is mental and just going is halfway to overcoming that hurdle.

 

[44267547]

Food (M-F) plan:
Monday
breakfast: 2 eggs
Lunch: nada.
Dinner: Filet Mignon

Tuesday:
breakfast: 2 eggs
Lunch: Protein Shake
Dinner: Roasted Chicken

Wednesday:
Breakfast: eggs burrito
Lunch: Protein shake
Dinner: Probably In 'n Out (Protein style double cheeseburger, no sauce)

Thursday:
Breakfast: 2 eggs
Lunch: Protein shake
Dinner: Baby back ribs.

Friday:
breakfast: eggs and turkey burrito
Lunch: Protein shake
Dinner: a couple of slices of pizza.

With the exception of In 'n Out, all the above are homemade (pizza including).

Just want to interject my own anecdote on your food schedule, (Nor am I telling you to change anything.)

I noticed that on your ‘lunch days’, you only eat/consume a protein shake. I’m not sure if you’re doing that based on a time constraint or if that’s just what you feel is necessary, but a protein shake should _never_ be a meal replacement, it’s a supplement to a meal. At least that’s the number one rule in bodybuilding when it comes to eating and trying to put on lean muscle, protein shakes should be used usually in conjunction post work out, so that way you refill your glycogen stores back to the muscle that you depleted.

If you can, I would add something into your lunch along side your protein shake, like a sweet potato, asparagus, almonds, or a chicken breast as examples. Not also will you benefit from it, but you’re adding in healthy carbs/fats. Or, delete the protein shake from your lunch, have a meal only, and then have a protein shake in between your meals throughout your day.

The misconception with protein shakes is that others believe that they are meal replacements, but the end result is it will ‘throw off’ your metabolism when you’re used to eating smaller meals throughout your day.

Just an observation, but something that I would at least consider altering in your lineup. Plus, by substituting the shake for a ‘protein based meal’ in place of your lunch, that adds up to help you put on more lean muscle based on your workout schedule

 

[yaxomoxay]

Just want to interject my own anecdote on your food schedule, (Nor am I telling you to change anything.)

I noticed that on your ‘lunch days’, you only eat/consume a protein shake. I’m not sure if you’re doing that based on a time constraint or if that’s just what you feel is necessary, but a protein shake should _never_ be a meal replacement, it’s a supplement to a meal. At least that’s the number one rule in bodybuilding when it comes to eating and trying to put on lean muscle, protein shakes should be used usually in conjunction post work out, so that way you refill your glycogen stores back to the muscle that you depleted.

If you can, I would add something into your lunch along side your protein shake, like a sweet potato, asparagus, almonds, or a chicken breast as examples. Not also will you benefit from it, but you’re adding in healthy carbs/fats. Or, delete the protein shake from your lunch, have a meal only, and then have a protein shake in between your meals throughout your day.

The misconception with protein shakes is that others believe that they are meal replacements, but the end result is it will ‘throw off’ your metabolism when you’re used to eating smaller meals throughout your day.

Just an observation, but something that I would at least consider altering in your lineup. Plus, by substituting the shake for a ‘protein based meal’ in place of your lunch, that adds up to help you put on more lean muscle based on your workout schedule

Yours is a very important observation, and a necessary one. I do agree 100%, and I am aware, that protein shakes should not be used as meal replacements.
The only reason I am keeping this food plan for now (I assume this week, and maybe the next) is that for a while - esp. while not training hard - I was used to entirely skip lunch, and at times even breakfast. Basically, what I did was intermittent fasting on steroid (not literal steroids ). The result is that when I tried last week to have something light for lunch (a salad), I found myself being totally unproductive and somewhat sleepy in the afternoon. That lead me to make the decision to reintroduce lunch somewhat slowly. First protein shake, then add maybe some chicken breast/tuna, then maybe add some steamed brown rice and so on. Obviously it will need to be a controlled and measured food intake. Of course, the best time to drink a protein shake is right after a workout, so that is when I'll drink it once I find myself functional after having some lunch. The good news is that the place I work at has a mini-gym available for free, so I might be able to workout at lunch.
Again, yours is a very good post.

 

[yaxomoxay]

So far I have been able to follow the schedule.
Today I am planning Gym (lifting) 5:30 to 6:30p, then Martial arts 7 to 8p.

Found this for $8, trying it:

 

[44267547]

I take NX6 for a pre-workout formula. [Non-stim] It’s one of the higher rated products on the market, but definitely not cheap either. This little jar is $40. I prefer powdered versions for nitric oxide, because they digest more efficiently and they almost have immediate results when starting your work out, which a pill form can take at least 30 minutes or longer.

Also, I avoid caffeine-boosters, as it’s really unnecessary for a pre-work out in my opinion (Which can affect your mental focus in addition), and you really want the ‘pump’ in the gym with the nitric oxide booster stimulant free.

 

[yaxomoxay]

I take NX6 for a pre-workout formula. [Non-stim] It’s one of the higher rated products on the market, but definitely not cheap either. This little jar is $40. I prefer powdered versions for nitric oxide, because they digest more efficiently and they almost have immediate results when starting your work out, which a pill form can take at least 30 minutes or longer.

Also, I avoid caffeine-boosters, as it’s really unnecessary for a pre-work out in my opinion (Which can affect your mental focus in addition), and you really want the ‘pump’ in the gym with the nitric oxide booster stimulant free.



View attachment 838752

Thanks for the recommendation. Once I find myself in a plateau I will definitely look for better products, on top of the usual stuff (changing the routine etc.). For the record, I also take creatine (I do notice a difference when I am using it and when I am not).

So far the week has gone somewhat as planned, 3x martial arts classes (4 hrs total), 1x lifting (I expect to do 1 more MA class, and 2x lifting sessions). I have to say, I am feeling quite pumped and more energetic despite some muscular soreness.

I am also looking for a decent lower back exercise that doesn't kill me while strengthening the lower back muscles at the same time.

As for food intake, I am now eating some lunch (tuna for now), and I moved the protein shake to the immediate post-workout slot. I am having breakfast (usually eggs and a slice of wheat toast).