It’s really interesting seeing the trends in the health app when it comes to my heart rate and how it coincides with my diet and weight changes. Let’s just say my resting heart rate has went up the last several months, lol.
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Health, Good Practises, and Exercise
- Thread starter Huntn
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I work on the road half the month and it’s hard to find ways of eating healthy when you’re out there on the road
Agree with this. I pack a nut mix to snack on and I pack some shelf stable microwavable meals. They are not the 'healthiest' but they help manage my calories. Keeping my caloric intake down on the road is the hardest. If I can do just that I see it as a win. Its too easy to order the delivery to the hotel room or stop at the fast-food spot.
OMG! Preach!!!
The biggest problem I had, in hind sight, was not sleeping well, and ending up being hungry and irritable. (Hangry?) And eating most of everything in sight. I ate crap, drank crap, and felt like crap.
What worked for me was to eat some lean protein in the morning for 'breakfast', (scrambled eggs, cut meats, fish, cheeses) and then watching what I ate for 'second breakfast'. Then for lunch, I tried to stick to either light stuff, or a moderately heavy meat/cheese heavy sandwich. No overly processed meats though. And bottled water, no sodas. There were days I just had to have something sinful, and would grab a small bag of peanut M&M's, but chips, salami's, chocolate bars (including the hystericaly named 'energy bars'), and sodas were the death of me. When I was well over 200 pounds, it was the 'supersized' candy bars that did it. (And 'flavored coffees' added more weight on too. Starbucks Fraps were lethal, but I was so tired some days, and sodas and coffes were easy ways to get caffeine. Working on sleep hygiene was worth it. You can make yourself sleep if you work on it)
But, we have to realize that there is sugar in damn near everything we eat in America too. I realized the 'whole grain', and 'wholesome' chips I love have a TON OF SUGAR in them! Holy crap!!! Why? Is that the only way they can sell 'wholesome whole grain' is to drown it in a ton of sugar? Be aware of hidden sugar, and salt too. American food companies overload on sugar and salt. It's killing us...
Starbucks will be the death of me. Especially now with the pumpkin cream foam and salt added to it. I really need to kick it but I also need my daily coffee.
As for food, there really is no options sometimes out here. I go from big cities to the smallest towns with a single gas station. Iv been trying to do better about bringing food but again when you're on the road, sometimes you can't even do that without lugging a big cooler around which isn't always an option. I kinda know what’s that like. I’m in my ‘mobile office’ extensively. For me, I don’t stop at any restaurants, I pack all my meals from home, with plenty of water. I love food probably more than anybody I know (Believe me, before the pandemic, I was bodybuilding where I was consuming 5000+ calories a day.😁) but I don’t fall into the trap of eating unhealthy when I’m on the road, especially when Sedentary.
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Starbucks will be the death of me. Especially now with the pumpkin cream foam and salt added to it. I really need to kick it but I also need my daily coffee.
I accidentally discovered that PBJ's keep for days, unrefrigerated, and seem to get better the longer they are stored like that. I got to the point of making a few, and eating them during the day. To add a 'treat', I would sometimes put a slice or two of turkey inside.
I got hooked on venti decaf skinny vanilla lattes. They are less than half the calories of most of their other coffee drinks. Funny thing, I tried one at McDonald's, and almost choked on it. NOT THE SAME, not even close. I do a 'decaf skinny PSL', and they always look at me weird. It's light syrup (not a lot of syrup), low fat milk, no whipped cream, and decaf.
I have had some food ache on the side for little more than a month, which has been interferring with my running. Fortunately, I got a simple exercise from my fysiotherapist, and that has helped a lot! Seems like a simple overstrained muscle, and wiggling my foot 3x12 times to each side helps it stretch properly. I have also had some mild knee pains that last ten years, and she is helping me out with those too. My goal is to be able to run 10km.
I have also cut down somewhat on my weight lifting, and focused more on cardio, to try and get rid of those last 4 kilos I want to get rid of. So my new thing is an hour of machine biking at around 30 km/hour a couple of times a week.
And my girlfriend finally got an Apple Watch too, and she is also all in on the daily calory goal. So now we are competing, and that is also really motivating! Five days into this week, and I am leading her at 1724 points to 1664, so pretty close! I better go to the gym now to expand my lead, as i know she will bike to work tomorrow....
I have also cut down somewhat on my weight lifting, and focused more on cardio, to try and get rid of those last 4 kilos I want to get rid of. So my new thing is an hour of machine biking at around 30 km/hour a couple of times a week.
And my girlfriend finally got an Apple Watch too, and she is also all in on the daily calory goal. So now we are competing, and that is also really motivating! Five days into this week, and I am leading her at 1724 points to 1664, so pretty close! I better go to the gym now to expand my lead, as i know she will bike to work tomorrow....
Good Luck at least in my area all the local Gyms are toast after the lockdowns! So I just get about (at my age) and walk about 2 miles twice a week and try to keep it up that at my age!
Got up to 193 during lockdown. A few weeks ago I started back tracking calories and running again. I’m now back down to 183. I decided that I wanted to be able to run a half marathon so I started a Garmin coach training plan. Since then I’ve set a couple of PB’s on training runs, but I haven’t felt normal since yesterday. I think I’m going to take this week off and maybe just do a few short runs to give my body some time to recover.
Michigan region. Quite a few smaller gyms are struggling, because of local mandates with occupancy and they support higher fees, but I still think the larger games like Planet fitness and Golds are doing perfectly fine. The problem with those gyms when working out is overcrowding, because Smaller gym closures, are forcing others to those specific gyms. [Corporate gyms rarely ever go out of business.] I’ve been doing walking seven days a week, (no running), All my walking is outside, fresh air and no distractions.
Anyways, I got a pre-plan of my spring bodybuilding routine if all goes accordingly, and I say spring because it’s too dangerous to be in a gym right now given the rise of cases in almost every state in the Midwest. Also, I’m not a hypochondriac, but I certainly wouldn’t want to risk exposure given gyms put a much higher risk for obvious reasons. Interesting irony, we go to a gym to promote physical health, but yet others risk there health given the risks.
I talked to my martial arts instructor, he's on the board of one of the big traditional martial arts federations. He told me that many of the schools are closing, they just can't survive. He told me that the sad part is that many instructors with even 20 or 30 years of experience have to find a job at fast foods, or Walmart etc.
Some are trying to attach to other businesses such as Camp Gladiator, but it's not enough to feed a family.
Yea as I was younger working in Mall I would almost laugh at the senior citizens waking in Mall during the Winter Months! Now I’m older and still can walk 8 miles one time I still think this kid solider still has his 25 mile road marches still in him!
1.) I didn’t know you were into martial arts. I started when I was really young, but ultimately couldn’t keep the commitment. I think it’s a great exercise that not also includes a lot of agility, but you achieve self-defense in the same respect.
2.) It’s really unfortunate about the job sector, and some areas were hit very hard due to the pandemic. But to keep this kind of related to fitness, I always find that somehow involving some type of release with physical fitness, promotes mental decompression, and ultimately hopefully builds a healthy pattern away other poor habits with eating and drinking.
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Bodybuilding Come-back schedule 2.0 2021 schedule:
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The idea is, hopefully To reestablish myself back in the gym by March/April 2021. I think it’s doable, Assuming the pandemic in my region is under control, where our case-load is on the decline.
What I’m changing/deleting from first go-around:
Diet:
No chicken. That was my primary source of protein when I first started B.B. I was averaging about a pound a day, but I found the chicken tends to actually bloat me, so I plan on investing more into red meat and grilled fish to substitute for the chicken. Lots of deep greens with spinach. I’d Also like to start making more homemade sides, like guacamole for a good source.
No Synthetic weight gainers or protein powders. I still plan on making shakes, but completely from all natural ingredients with oats, bananas, almonds, Greek yogurt, a little cocoa powder, and 2% milk. I’d also like to average at least 4200 cal a day, but I’ll be bulking well before that starting at 5000 cal during the winter season.
No pre-workout powdered pump formulas. Coffee actually seems to give me that ‘pump‘ that I needed in the gym, and even though it’s considered a constrictor, it didn’t affect me negatively.
Workout schedule:
4 On-3 Off.
1.) Chest
2.) Back
3.) Arms/shoulders
4.) Legs/cardio
I previously did {five on two off}, and I thought that was a bit extreme, being I spend approximately 1.5 hours in the gym. I think I can consolidate this a bit to make it more manageable and focus more on my diet/bulking for optimal growth.
When I took my hiatus from bodybuilding due to the pandemic back in 2020, I left off at 212 pounds, the goal is to at least achieve 215, ideally at 220. That would put about 15-20 pounds of mass back on.
Sleep schedule:
Ideally, I would like to have a minimum of nine hours, but I’d settle for eight at a healthy range. Remember, you only grow when you sleep, and if you’re not sleeping, then you’re not growing. The more sleep, achieve rejuvenation and prepare for optimum growth.
*****************
The idea is, hopefully To reestablish myself back in the gym by March/April 2021. I think it’s doable, Assuming the pandemic in my region is under control, where our case-load is on the decline.
What I’m changing/deleting from first go-around:
Diet:
No chicken. That was my primary source of protein when I first started B.B. I was averaging about a pound a day, but I found the chicken tends to actually bloat me, so I plan on investing more into red meat and grilled fish to substitute for the chicken. Lots of deep greens with spinach. I’d Also like to start making more homemade sides, like guacamole for a good source.
No Synthetic weight gainers or protein powders. I still plan on making shakes, but completely from all natural ingredients with oats, bananas, almonds, Greek yogurt, a little cocoa powder, and 2% milk. I’d also like to average at least 4200 cal a day, but I’ll be bulking well before that starting at 5000 cal during the winter season.
No pre-workout powdered pump formulas. Coffee actually seems to give me that ‘pump‘ that I needed in the gym, and even though it’s considered a constrictor, it didn’t affect me negatively.
Workout schedule:
4 On-3 Off.
1.) Chest
2.) Back
3.) Arms/shoulders
4.) Legs/cardio
I previously did {five on two off}, and I thought that was a bit extreme, being I spend approximately 1.5 hours in the gym. I think I can consolidate this a bit to make it more manageable and focus more on my diet/bulking for optimal growth.
When I took my hiatus from bodybuilding due to the pandemic back in 2020, I left off at 212 pounds, the goal is to at least achieve 215, ideally at 220. That would put about 15-20 pounds of mass back on.
Sleep schedule:
Ideally, I would like to have a minimum of nine hours, but I’d settle for eight at a healthy range. Remember, you only grow when you sleep, and if you’re not sleeping, then you’re not growing. The more sleep, achieve rejuvenation and prepare for optimum growth.
weight loss and muscle gain dont mix. figure which you want to do.
gain muscle mass you should maintain a slight weight increase.
If weight loss is the main emphasis
just dont eat. its not like american iWatch owners are prone to eating disorders. Some level of exercise is always required but kill your self on the stair machine and you use up 600 calories. Thats 2 candy bars. Just eat one candy bar or none and your ahead!
gain muscle mass you should maintain a slight weight increase.
If weight loss is the main emphasis
just dont eat. its not like american iWatch owners are prone to eating disorders. Some level of exercise is always required but kill your self on the stair machine and you use up 600 calories. Thats 2 candy bars. Just eat one candy bar or none and your ahead!
As an older person that sounds true, but as a younger person, exercise offers metabolism advantages including calorie burn associated with muscle repair post exercise.
That is heart breaking. Wish I’d gone into MA as a teen, right now just doing stretching and light weight workouts (as much as I can), with MA World Champion Cynthia Rothrock at her YouTube channel. She posted some solid exercise routines there.
So exercising for a little bit every day and trying to get my diet and mind positive again.
I‘m irritated, The YMCA has dropped Silver Sneakers, the discounted Medicare exercise membership for seniors for 2021. They called and told me they lost it, right. My guess they dropped it to increase revenues, this from a “community service” non-profit.
They offered membership at $30 per month which is a good rate, but not as good as SS.
Of note, I was not happy with the Y’s mask policy in the exercise/weight room, and I have not used that part of the Y since masks became optional. So I calked 24 Hr Fitness which also honors Silver Sneakers to check their mask policy, but the local location has been closed since COVID Struck.
They offered membership at $30 per month which is a good rate, but not as good as SS.
Of note, I was not happy with the Y’s mask policy in the exercise/weight room, and I have not used that part of the Y since masks became optional. So I calked 24 Hr Fitness which also honors Silver Sneakers to check their mask policy, but the local location has been closed since COVID Struck.
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I‘m irritated, The YMCA has dropped Silver Sneakers, the discounted Medicare exercise membership for seniors for 2021. They called and told me they lost it, right. My guess they dropped it to increase revenues, this from a “community service” non-profit.
They offered membership at $30 per month which is a good rate, but not as good as SS.
Of note, I was not happy with the Y’s mask policy in the exercise/weight room, and I have not used that part of the Y since masks became optional. So I calked 24 Hr Fitness which also honors Silver Sneakers to check their mask policy, but the local location has been closed since COVID Str
You should look into Planet Fitness. It’s been about two years, but I knew a regional manager that mentioned they work with quite a few different programs that offer free memberships for seniors/geriatrics, basically you have to use the membership like three times a month to retain an active status. and I do know they have a mandated masking policy where it’s not optional, for all members to be worn at all times.
From a personal perspective, The problem with Planet fitness stores, they’re overcrowded and their ‘cult like rules’ are laughably ridiculous for weightlifters.
For the next three months, I’m in a bulking phase as I previously mentioned until March (Hopefully when I can re-join the gym given the decline of the pandemic.) Instead of trying to pound the calories, I’m trying to maintain more of my protein intake staying at/above approximately 175g of protein per day. And that consist of eggs, steak, chicken, half gallon of 2% milk, typically I have a bagel w/peanut butter.
Really the only rules I have, is no alcohol (I rarely ever consume) and no deep-fried food. Pretty much everything else is fair game, and so far I’m on track to be ready. Oh, and my cardio is light walking every day for at least 30 minutes.
Really the only rules I have, is no alcohol (I rarely ever consume) and no deep-fried food. Pretty much everything else is fair game, and so far I’m on track to be ready. Oh, and my cardio is light walking every day for at least 30 minutes.
Past 40 days I went to the gym every single day. I also fixed my diet a bit (no snacking allowed, and counting calories and macros). Change in my body is quite noticeable already.
(Since overtraining is a real thing, among the 40 days I allowed myself to have a few "easy" days, which is basically a very light workout. The idea behind going to the gym even on rest days is psychological, that is forming some sort of need/habit).
(Since overtraining is a real thing, among the 40 days I allowed myself to have a few "easy" days, which is basically a very light workout. The idea behind going to the gym even on rest days is psychological, that is forming some sort of need/habit).
You’re absolutely correct. ‘Over-training’ is a very real thing. I also find out that’s a very sensitive subject for weightlifters, powerlifters, bodybuilders, mainly because some don’t believe that it is, but not knowing when to stop or how to time intervals for proper rest/recovery, is really important. Because when you least expect when you over-train, puts your body in a vulnerable position that will put you out of commission for months, because usually people try to override the warning signs. A smart-educated athlete/weightlifter, knows how to acknowledge the warning signs and utilize proper rest.
One of the things that I like to do when I train, is I lift moderate weight, but high-volume-high intensity to really tax the muscle, but I don’t go ridiculously heavy, simply because the heavier you go, the harder it is on your joints. Ultimately, I want to preserve my body, but build quality muscle doing things the right way.
Anyways, I realize that all obvious, but for some, they don’t grasp that concept.
I follow quite a few professional bodybuilders, [Actually Mr. Olympia is this week down in Orlando, Florida], and you’d be surprised how many of them are out of commission because they suffer injuries, not because they don’t lift smart, but they over train, with the aftermath being torn biceps, shoulder injuries, things of that nature.
I am 100% with you on this. I am not a bodybuilder, let alone a contestant, but I understand that overtraining can cause some serious long term damage, especially at my age (40). I am shocked that some bodybuilders or athletes, that is people that should really know the science behind how the body works under stress, can't grasp that simple concepts. Again, I also do believe that "rest day" doesn't mean "don't do anything and over eat." It simply means, do something light just to push some blood flow and to keep the mind focused on the gym (this last point has been critical for me). One thing that I do when I am more consistent is to have a light week every 6-8 weeks (depending on how the body feels), that is I just do what I usually do but at half the weight and 3/4 of the sets/reps. I noticed that it's quite restorative and yet it allows me to not have the "shock" that usually follows when I get back after a week of no activity.
However, I also must admit that my biggest issue is food. The biggest progress in the past 40 days has been accomplished by removing snacking, which in turn forced me to eat much better when I eat. I also prepare some small ground turkey patties on Sunday and I just refrigerate them, so if I am truly starving I can "snack" on those. I seldom drink alcohol, but it's usually never more than a glass of wine or a finger of brandy/bourbon, probably once a month.
For the record, I also follow Athlean-X's (Jeff Cavaliere) recommendations and videos.
Just for the record, I’m not even an amateur bodybuilder, I’m just an enthusiast into the bodybuilding segment, I just enjoy the aspect of ‘in-gym’ conditioning for building muscle and then of course outside the gym in terms of putting on muscle with food, sleep, things of that nature. Professional bodybuilders go through absolute hell to look like that, with PEDs, but that’s years and years of muscle maturity to look the way those guys do on stage. Absolutely crazy the devotion and consistent work ethic they have.
A lot of it what it comes down to lifting is preventing injury, no matter what type of lifter you are, is lift weight that you’re comfortable with and focus on your form. The biggest contribution to injuries is poor form. And as much as we all use mirrors in the gym, that doesn’t necessarily mean were using good form, you can use a spotter if you have one or watch a lot of YouTube tutorials, you mentioned Athlean X (Jeff), [Who has a huge channel], and I’ve watched some of his videos in the past, and he has tips/tricks on just about everything with form, injury prevention, rehab techniques, you name it. (His credibility took a hit though, when he start using some fake weights about a year ago and denied it, but that’s off topic.)
As far as eating, let me tell you, one of my favorite things to do is eat. I don’t generally snack at all, as matter fact, I just eat large meals, (that tend to be high protein/high calorie), just to pack on and maintain size until I reach spring when the real lifting starts again. Like everyone, you know your body and you know what works and what doesn’t. One thing I’ve been doing lately to add more size, is eating really late at night, and naturally my metabolism is slower.
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When you’re trying to watch your weight, it’s all about moderation. I still eat what I want, but I just stray away from certain things where I see others really struggle with weight, usually to much alcohol consumption (Beer is the real enemy), saturated fats with deep-fried foods and sugary soda.
As always, keep up the good work and never end the fight.
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