The Official Gym & Fitness Thread

Me reading bench/chest advice from @Supra TT


That’s like getting weight gain advice from @Kerleyfries

 

Yeah, sleep is a big part of it, I’ve been averaging 5-6 hours of sleep, I have slept in 2 or 3 days over the last 3 weeks but I know that doesn’t help a sleep deficit.
Pretty much everything has been quick food at home or fast food, we just got a crock pot so we can do healthier (and cheaper) crockpot meals.
I think it’s just the flu, I sweated out the fever multiple times last night both in the shower and in bed, had a little bit of joint soreness last night but it’s gone now, and now the only thing I’m really fighting is chest/nasal congestion.
I may run by the clinic though because I’m supposed to meet with the police Chief and a Captain today for some paperwork.

Yes it is, crazy thing is I don’t feel very stressed, I guess the long hours just start to feel “normal” to you but your body still sees it as stress.

That sucks, thankfully I don’t think I’m that ill yet, I assume you recovered well from that?

I haven’t been eating great but when we eat out at sit down restaurants I go for high protein options and fresh veggies or broccoli for the side. I am doing well with water though, everywhere I go I have a 32 oz sport bottle with water and at work we carry 1 gallon jugs of ice water, at work I drink at least 1/2 gallon every day, but it’s hard to make yourself drink when you’re sitting in the A/C most of the day.

I did take today off, there was no way I could work safely, I got in bed around 9:30 and slept until 4 ish when one of the dogs was whining to go out so I zombie walked to my sisters room and told her to take care of her dog, stopped at the bathroom to spit up some congestion and then got back in bed and slept until 5:30 when my alarm for work went off, shut off all of my work alarms and slept until 10:00.
I feel very rested but a little warm, the house A/C is on 76 though not 72 like I’m used to.

 

People gain the weight back because they did nothing to incorporate a lifestyle change. They just went back to doing what they did 30lbs ago... well you will just gain 30lbs of fat back.

Its not the diet its the person.

Focus on changing your lifestyle.
Use any method you need to that you like and motivates you to continue to move forward.

I hate the term fad diet, it insinuates that there is only one correct way to achieve a goal.
Is there a physiological ideal way to achieve a goal? Yes. But is it the only way? No.

Pick a workout routine you like. Do something you enjoy and have fun at. If you try to force yourself to do something you hate I can promise you won’t stay committed to it long and you’ll fail.

If you pick something you enjoy, you’ll stick with it and it will become part of your life. You may take longer to reach that goal if you like something “less ideal” for reaching your goals but at least you reached it.

Some people like to count points (weight watchers), some calories, some macros, some carbs, some people go off pure satienty.
Do what works for you. There are no fads, just methods that fit best to your brain and lifestyle habits.

I’ve seen guys look great using all the above to control physique. A lot of the nice looking lean guys I know don’t count a damn calorie or macro ever. It blows my mind.

Set yourself up to succeed by gravitating towards those diet plans and fitness routines you like.

I would not be scared you’ll blow up your first week off keto. Thats a human behavior issue not a keto issue. Never hurts to try something on to see if it fits.

And just because some of us guys have always been “thin” doesn’t mean we don’t know what it means to fight like hell to change our eating habits and physique.

Thank you for coming to my Ted Talk.

 

It took me awhile to recover. I had bouts of nausea and vomiting for a few months. My thyroid took almost the rest of the year.

I didn’t realize I was stressed as much as I was. I’m a very positive person and I just accept life and roll with the punches. You just don’t realize how bad it is until the symptoms can’t be ignored.
It really did shock me though how much stress effects you without knowing it.

I’m glad you took a day off. Hopefully its not the flu and you feel better soon.

 

Well said, I don't necessarily agree with hating the fad term, I more despise the yo-yo enablement of the current-popular-diet-du-jour mentality.

You have said it quite well, and what it's taken me a looooong time to learn is that you need to identify your own mental state, what you can/cannot/will not do, and how to get that done. If not, you're just following someone else's plan, and increase the probability of failing. Look at the methods, understand them, look at yourself, understand where you want to be and how you can be successful. Personally I had to look at what I would/could do, then I identified a couple key weaknesses and spent a few weeks changing those and integrating them into my life. Then I picked a couple more, did the same, over and over. This worked for me, because mentally I identified that long-scale, big changes didn't work for me. Made me feel like I was "suffering" or missing things, so I'd quit. Picking some small things, changing them, integrating them, moving to the next worked "for me". At no point did I go back, I never considered a change as a temporary thing. BTW, started this 6 years ago, lost about a 100lbs over 3 years, and have maintained the changes and the weight for coming on 3 years now.

Knowledge is power, know yourself, research your changes. I think all the diet-du-jours have some merits, and personally I've used learnings/aspects from several, but most don't stand by themselves for long-term.

Wow, that was alot of wind...

 

But if he’s getting his advice from Jeff Cavaliere... the advice is probably pretty solid.

 

That sounds miserable, glad you’ve healed up.

Thanks!

 

He’s just not incorporating that advice, I guess

 

AMEN.

Most people get frustrated or burnt out when they expect drastic changes real quick or whenever they somehow gain a couple pounds while not changing up the diet.

Don’t sweat the small stuff. Eat a taco. Drink a beer. Gain a few lbs. as long as you stay on track long term, it’ll all work out

 

anybody have a good 3 day/week workout plan they currently do? starting at the company gym today and looking to workout probably MWF after work. Tuesdays I play Ultimate Frisbee so that's a cardio day and the weekends I'm always working in the yard or on the house.

 

This is what I am doing right now. More geared toward strength/powerlifting but I like it.

M:
Squat 3x5, RDL 4x8-10, Bench 4x8-10 (alternate DB or BB), Pull ups 3 sets until failure, farmers walk or heavy DB holds

W:
Power clean 3x5, OHP 3x8, Barbell or DB row 3x10, sled drags or prowler push 3 sets to failure

F:
DL 3x5, Front Squat 3x5, Incline DB 4x8-10, Barbell or Pendlay row 3x8

Usually finish with some type of core work like ab wheel, leg raises, planks, etc

 

Split workout like
Monday- chest and triceps
Tuesday- back and biceps
Wednesday-legs

With abs and shoulders in the mix wherever it fits

Or do a push/pull/legs style routine

 

That’s exactly what I did. Did back and bi today with some abs.

 

I’m thinking if my gym had one of these machines, I could develop the lower pectoral muscles easier...


Then again...

 

Got one here. It’s ok. I prefer the cable fly over the pec deck. I actually use it more for back than i do for chest.

 

I'd skip that machine and head over to the dip machine if you want to develop lower pecs

 

Roger that.

 

Stay off the machines. Stick with cables, dumbbells, and barbells and of course body weight movements.

 

Got it.