Health, Good Practises, and Exercise

[yaxomoxay]

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.

Oh absolutely. I used to "make fun" of them, but now that I am into "going to the gym" I do admire them for their work ethic. It takes lots of work, and many sacrifices, to get there. Heck, even just being in good shape is not really easy. That's also why...

Spoiler

I detest all these "feel good" movements, such as body acceptance etc. While fat shaming is totally uncool, I see a tendency of going the other direction into the "you're good no matter what" which isn't true at all (and I say this as someone that is overweight); it's just an easy way out from doing what is right. I also detest this new trend of obese models everywhere. It's just unhealthy the same way that anorexic models are (which I also detest).

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.)

I am aware of the controversy surrounding Ahtlean-X, but honestly I don't care. He faked some weights, who cares. I can also see him doing multiple takes on each exercise so I can see why he's using lighter weights. All I care about is the science behind it, and he's pretty phenomenal for someone like me. Sadly I don't have a spotter and no money for a trainer at this point, but I do watch lots of videos and I do really listen to my body. I also don't do some exercises that can be deadly to own's body until I feel comfortable enough. Right now I finally started doing the barbell deadlift, but I do it with very light weights (only 40-50lbs) and pay special attention to the form. Until I get the form decent enough formwise, I am going to use very light weights. There are many other exercises I can do lifting with much higher weights, and I am definitely NOT in a rush.

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.

I am with you on this, as I said I don't snack and I am trying to be as healthy as possible. Of course the occasional unhealthy item finds its way to my stomach, but right now it's to a minimum. I should mention that the fact that my wife is on the same journey (she has been addicted to the gym for the past year) really helps.

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.

Agreed on all of the above!

 

[44267547]

Oh absolutely. I used to "make fun" of them, but now that I am into "going to the gym" I do admire them for their work ethic. It takes lots of work, and many sacrifices, to get there. Heck, even just being in good shape is not really easy. That's also why...

Spoiler

I detest all these "feel good" movements, such as body acceptance etc. While fat shaming is totally uncool, I see a tendency of going the other direction into the "you're good no matter what" which isn't true at all (and I say this as someone that is overweight); it's just an easy way out from doing what is right. I also detest this new trend of obese models everywhere. It's just unhealthy the same way that anorexic models are (which I also detest).

I am aware of the controversy surrounding Ahtlean-X, but honestly I don't care. He faked some weights, who cares. I can also see him doing multiple takes on each exercise so I can see why he's using lighter weights. All I care about is the science behind it, and he's pretty phenomenal for someone like me. Sadly I don't have a spotter and no money for a trainer at this point, but I do watch lots of videos and I do really listen to my body. I also don't do some exercises that can be deadly to own's body until I feel comfortable enough. Right now I finally started doing the barbell deadlift, but I do it with very light weights (only 40-50lbs) and pay special attention to the form. Until I get the form decent enough formwise, I am going to use very light weights. There are many other exercises I can do lifting with much higher weights, and I am definitely NOT in a rush.


I am with you on this, as I said I don't snack and I am trying to be as healthy as possible. Of course the occasional unhealthy item finds its way to my stomach, but right now it's to a minimum. I should mention that the fact that my wife is on the same journey (she has been addicted to the gym for the past year) really helps.



Agreed on all of the above!

You mentioned your wife is involved in the gym, there’s nothing more motivating if you have a workout partner where you able to both go at the same time if your schedules allow that. I don’t necessarily mean like you both have to do the same routine, but it’s really A supportive nature when you both can encourage each other and you see the results with each others progress. I think it’s a simulation for growth in your relationship and promotes health in a positive way.

 

[yaxomoxay]

You mentioned your wife is involved in the gym, there’s nothing more motivating if you have a workout partner where you able to both go at the same time if your schedules allow that. I don’t necessarily mean like you both have to do the same routine, but it’s really A supportive nature when you both can encourage each other and you see the results with each others progress. I think it’s a simulation for growth in your relationship and promotes health in a positive way.

Absolutely! Actually, she's my inspiration as I would be a slob that would spend the day watching old movies, playing videogames, and reading. We have always done fitness related stuff together (she's also a black belt in the Martial Art I do - I am not a black belt). We try to keep each other in check with food related stuff. However, we seldom do stuff at the gym as a pair. I do my routine, she does hers. I think we both like some "solitude" at the gym, and after a good workout we like to talk in the car about what we did at the gym, our plans etc.
The other side of the medal is that as it is easy to encourage each other, it is easy to do the opposite and encourage overeating or some sort of "bad" behavior especially if there is some excuse.

 

[Huntn]

Absolutely! Actually, she's my inspiration as I would be a slob that would spend the day watching old movies, playing videogames, and reading. We have always done fitness related stuff together (she's also a black belt in the Martial Art I do - I am not a black belt). We try to keep each other in check with food related stuff. However, we seldom do stuff at the gym as a pair. I do my routine, she does hers. I think we both like some "solitude" at the gym, and after a good workout we like to talk in the car about what we did at the gym, our plans etc.
The other side of the medal is that as it is easy to encourage each other, it is easy to do the opposite and encourage overeating or some sort of "bad" behavior especially if there is some excuse.

My wife has become very sedentary with COVIS. I’ve been suggesting the pool or the gym to no avail.

As far as my workouts, the Y has dropped Silver Sneakers (a Medicare secondary insurance feature) starting Jan, this from a non-profit, and Life Time Fitness started accepting SS last Jan, so I just signed up there. They said they had a several year contract with So S, and even though the Y is offering $30 a month to SS members, I see no reason to pay them $360 a year for a membership. The thing they started doing that I like was appointments for swim slots. LTF has first come, first served. The only danger might be that if and when Life Time decides to sump Silver Sneakers, the $30 rate may no longer be offered. The senior rate at LT is $65 a month.

 

[yaxomoxay]

My wife has become very sedentary with COVIS. I’ve been suggesting the pool or the gym to no avail.

As far as my workouts, the Y has dropped Silver Sneakers (a Medicare secondary insurance feature) starting Jan, this from a non-profit, and Life Time Fitness started accepting SS last Jan, so I just signed up there. They said they had a several year contract with SS, and even though the Y is offering $30 a month to SS members, I see no reason to pay them $360 a year for a membership. The thing they started doing that I like was appointments for swim slots. LT has first come, first served. The only danger might be that if and when Life Time decides to sump Silver Sneakers, the $30 rate may no longer be offered. The senior rate at LT is $65 a month.

I love LifeTime Fitness! Enjoy the place until the offer lasts! We tend to use our LTF during summer so that we can enjoy the outdoor pool, while we freeze it the rest of the year (this way, we pay the same price we used to pay in 2008 since they never raise their prices). Just the fact that they give you a gazillion towels is worth the cost of admission to be honest.

 

[yaxomoxay]

@Relentless Power what's your view on cardio as a causing gain loss? I see lots of conflicting info, and very little science.

 

[Huntn]

I love LifeTime Fitness! Enjoy the place until the offer lasts! We tend to use our LTF during summer so that we can enjoy the outdoor pool, while we freeze it the rest of the year (this way, we pay the same price we used to pay in 2008 since they never raise their prices). Just the fact that they give you a gazillion towels is worth the cost of admission to be honest.

You can freeze your membership?

 

[yaxomoxay]

You can freeze your membership?

Yes sir, and if you freeze it, they will consider it as a continuing membership, hence the prices will not increase.
However you're paying $30/month, so I don't know if freezing it is a good option as you would have to pay $10/month to keep it frozen. Our regular membership (family of 4) is $90/month (again, we pay 2008 prices. Today it'd be about $140/month), so freezing it but paying $10/month to preserve the membership is definitely a good choice.

 

[yaxomoxay]

For the record, virtually all gyms allow you to freeze your membership.

 

[rluvbeach]

My wife got me back into running this year after a 25 year break (i'm 63).

I live in south florida so I get up at 0400 (to beat the summer heat) to do 5 miles, 6 days a week, takes a little over an hour. Cut carbs, but not drastically, cut out all diet soda and switched to publix organic pomegranate white iced tea with a touch of costco organic guava sweetener. Try to keep alcohol to the weekend only.

I've gone from 267# down to 225#. bp is 130/80, resting heart rate is high 50's-low 60's

I have to admit, the apple watch has been a great help, setting paces, measuring heart rate, ect.

 

[Huntn]

Yes sir, and if you freeze it, they will consider it as a continuing membership, hence the prices will not increase.
However you're paying $30/month, so I don't know if freezing it is a good option as you would have to pay $10/month to keep it frozen. Our regular membership (family of 4) is $90/month (again, we pay 2008 prices. Today it'd be about $140/month), so freezing it but paying $10/month to preserve the membership is definitely a good choice.

With Sliver Sneakers there’d be no reason to freeze. I pay nothing out of pocket (can’t say how much I’m paying for that through my insurance, it‘s just an offered enticement). In fact I can join multiple facilities that honor SS, and they only receive a payment from SS when I walk in the door.

 

[Huntn]

My wife got me back into running this year after a 25 year break (i'm 63).

I live in south florida so I get up at 0400 (to beat the summer heat) to do 5 miles, 6 days a week, takes a little over an hour. Cut carbs, but not drastically, cut out all diet soda and switched to publix organic pomegranate white iced tea with a touch of costco organic guava sweetener. Try to keep alcohol to the weekend only.

I've gone from 267# down to 225#. bp is 130/80, resting heart rate is high 50's-low 60's

I have to admit, the apple watch has been a great help, setting paces, measuring heart rate, ect.

I envie you, I loved running when I could do that. It was meditation, introversion, spiritualization all rolled into one.

 

[rluvbeach]

I envie you, I loved running when I could do that. It was meditation, introversion, spiritualization all rolled into one.

yes, that's exactly right!

 

[44267547]

@Relentless Power what's your view on cardio as a causing gain loss? I see lots of conflicting info, and very little science.

Well..you asked..so.....😁


I don’t care what anyone says, it does affect gains. If you’re doing excessive cardio and you’re trying to put on size, it’s completely counter-productive. You cannot have it both ways where you think you’re going to put on substantial mass/muscle and then have accelerated running for 45 minutes to an hour on the treadmill/outside. So think about it for a minute. If you’re trying to put on size for an off-season, what do you need to do? You consume a lot of food, and then you convert that size into muscle by working out, when you start doing cardio in greater lengths, your body will naturally try to lean itself out, burn the calories that you were supplementing, [which you now have to replenish those calories that you burned to supplement for muscle growth].

When you’re through with a weight workout session, your glycogen fuel is completely burned (If you worked out hard enough), you need to replenish
that with carbs and protein.

Let me tell you, I follow some of the most elite bodybuilders in the world, and their cardio consist of a stair-stepper and light walking on a treadmill or outside for approximately 30-ish minutes. And when they are on a ‘cut’ for a competition prep, they start to shred by reducing their caloric intake, but they’re certainly not running on a treadmill for one hour every single day.

I used to run all the time before I got serious into weightlifting, I’m talking seven days a week in snow, rain, you name it. But I found that it was harder for me to retain larger amounts of muscle, and I suspect the running was mitigating those circumstances, because my body was trying to lean itself out, by burning those calories that I would try to consume. So naturally when I reduced my running to walking and increased my caloric intake, I easily started putting on size. I also can bulk really easily.

It’s completely different for everyone, because we all have different body types. I always said, “God didn’t design me to be a runner, he designed me to be a weightlifter.” I have short muscle fibers, and it’s easy for me to put on muscle very quickly, but that’s partially to what your diet is like, genetics, sleep cycles, that you’re able to put on the size. And cardio as much as it is important, most certainly will affect your gains if it’s excessive enough where you’re burning too many calories that you’re trying to supplement in order to put on size.

 

[44267547]

For the record, virtually all gyms allow you to freeze your membership.

Yup, true. Although, if you have an ‘annual fee’, that still will be deducted regardless if you freeze your membership. At least that’s how it seems with a lot of corporate gyms.

 

[yaxomoxay]

One of the biggest changes for me in 2021 is lunch. I usually don't like eating lunch during the workweek, so last year I often went to the gym early morning, had a very light breakfast (if any), had a protein bar at lunch, and a bigger dinner. Honestly, with all the lifting and cardio I am doing lately I don't think it's sustainable, and eating healthy is pivotal to refuel the body... so I am going to have regular lunches during the workweek. I also don't really like complex, heavy stuff for lunch, or even changing flavors; I could eat the very same lunch with the very same flavors for a year.
So, right now I am going to have breakfast after the gym - usually egg(s), oatmeal, coffee.
A typical lunch would be: 1 cup of lentils and/or beans, chicken breast, tuna (in water). This lunch will provide for about 400calories, and about 60 grams of proteins.

 

[44267547]

54 days until the bodybuilding comeback Part #2-

Current stage height/weight physique update:

~5’9
~215lbs

So, I’m already at my goal weight where I want to be for my pre-bulk come March 1. I’d like to reach ~220, which is totally doable for 5 pounds. So now that I have the mass prepped, the next part is the transition of reactivating that muscle.

That said, I’m still looking for a gym where I will work out at night, less activity, more machines would be open and I can train without distraction.

 

[yaxomoxay]

54 days until the bodybuilding comeback Part #2-

Current stage height/weight physique update:

~5’9
~215lbs

So, I’m already at my goal weight where I want to be for my pre-bulk come March 1. I’d like to reach ~220, which is totally doable for 5 pounds. So now that I have the mass prepped, the next part is the transition of reactivating that muscle.

That said, I’m still looking for a gym where I will work out at night, less activity, more machines would be open and I can train without distraction.

Nice man, nice!
Do you have an Anytime fitness near you? They are 24hrs, quite cheap, and almost always empty.

 

[44267547]

Nice man, nice!
Do you have an Anytime fitness near you? They are 24hrs, quite cheap, and almost always empty.

I do have one near me. I think they charge about $50 a month. If you attend an Anytime fitness, may I ask what your monthly fee looks like? By the way, do you know if Anytime fitness has a tanning bed? I probably would use one once in a while just until summer gets here. Not a dealbreaker if it doesn’t have one.

But I have heard good things, and there’s one that’s over by a mall that rarely gets used.

 

[yaxomoxay]

I do have one near me. I think they charge about $50 a month. If you attend an Anytime fitness, may I ask what your monthly fee looks like? By the way, do you know if Anytime fitness has a tanning bed? I probably would use one once in a while just until summer gets here. Not a dealbreaker if it doesn’t have one.

But I have heard good things, and there’s one that’s over by a mall that rarely gets used.

I use LA Fitness, but there is one near me and I have a few friends that go there. As far as I know, people that like being as alone as possible tend to go there and so far I haven't heard any complaint.
I think that the fees are $30/month. No idea about the tanning bed. I think that they have the typical "one free trial week" offer or some sort of "new year's" offer.

 

[HappyDude20]

I’m wondering here in MR if there are any technologically inclined individuals that do indeed track their daily caloric intake, alongside their micro and macro nutrients?

covid caused me to gain almost 30 pounds and am embarrassed i let my self so this bad. But I shouldn’t be surprised considering the amount of double cheeseburgers I’ve eaten since last years quarantine began.

I am a firm believer in what gets tracked gets accomplished and am wondering if others here would share how they go about tracking this crucial information.

in the past I used to use LiveStrong’s MyPlate app and enter what I would eat daily. My gripe with MyPlate is that some time around 5-8 years ago MyPlate offered access to their overall tracking features if you purchased their app outright for like $10-$15 if I remember correctly. I purchased the app but felt swindled when LiveStrong came out with a newer version of essentially the same app, forcing ppl to upgrade and no longer supporting the original MyPlate app. Begrudgingly, I got the newer MyPlate app but now it’s subscription based with a monthly fee in order to be able to track micronutrients. This left me not happy and is the reason I’m asking for advice here.

any piece of info helps, as I’m really wanting to be able to track my nutrition on a daily basis so as to be able to meet my caloric and nutritional goals.

 

[Nermal]

I got frustrated with apps demanding that you create an account, personal details, etc... and one that I actually started using got hacked shortly afterwards. I ended up making my own app, which might be a bit overkill for you

 

[mikzn]

I’m wondering here in MR if there are any technologically inclined individuals that do indeed track their daily caloric intake, alongside their micro and macro nutrients?

I use Lose It has a bar scan / label reader that makes it easy to enter foods and calories etc and syncs daily (wifi) with my Withing scale to iPhone / Watch etc

Edit: very frustrating when the moderators take a "New Thread" that was fresh and interesting and then bury it at the bottom end of a 6 year old / 76 page thread like this

 

[Apple_Robert]

I use Lose It has a bar scan / label reader that makes it easy to enter foods and calories etc and syncs daily (wifi) with my Withing scale to iPhone / Watch etc

That setup does work well.

"Lose it" or "MyNet Diary" are the two best. The later is $3.99 and also has a watch app. The former is a subscription.

 

[Conutz]

Honestly, the detailed tracking is so much ongoing work. You said it yourself, you're embarrassed how many double-cheeseburgers you've eaten - you didn't need an app to tell you those burgers contributed to your problem. You're not trying to trim off the last 1 or 2% of body fat to your competition body, you need to lose a fair bit and therefore gains are relatively easily achieved. Use the following points as a starter:

• Cut out foods that you know are not good for you. Burgers, cakes, shakes, lattes and all those. Yes, have a cheat on the odd occasion, but don't go crazy.
• Eat multiple (5-6), small, balanced meals a day. Coming up with a meal plan will make this easier. Beware of high-carb meals.
• Like the Japanese say, stop eating when you are 80% full.
• Do some exercise every day, for at least 30 mins. If possible, include some weight training (ensure you lift as heavy you're comfortable with, don't hurt yourself). Keep of log of your exercise, which will keep you honest and will allow you to admire your progress and commitment.
• Aim to lose weight steadily by balanced application of the above. Fast gains are a short-term fix.
• The first three may be tough initially, stick to it though (I used to retch when eating plain, low fat cottage cheese!).

Having lost around 20kg (44 lbs) myself (from just over 100kg down to 80kg) almost 20 years ago, and keeping them off since, the above is basically how I live my life. Honestly, if you're aiming to lose 30 pounds, the basics above will get you well on your way, watching every gram is not necessary.