The Official Gym & Fitness Thread

Cool data time.

2 months ago I started doing the vertical diet. Basically 16oz of grass fed organic ribeye per day, white rice in water and bone broth, spinach, real olive oil, blue berries, and organic Kerrygold butter. I do have a sandwich and nuggs from Chick Fil A as a post workout meal on training days only. Supposed to do lots of eggs but I cut those out. I have been following it about 80-85% and doing a day with intermittent fasting where the end of the day I have a cheat meal.

I'm eating around 4100 cals on training days, not really tracking off days. I've stayed right between 278-285lbs this whole time and my strength has gone up, no gear either, just the same trt as always.

I figure my cholesterol would go to shit with that much red meat. But.... It got better actually.

Total cholesterol dropped 10 points
Triglycerides dropped 6 points
HDL (good) went up 4 points
LDL went down 13 points
Total Cholesterol/HDL ratio dropped a full point

Here's the cool part too though. My liver function was way up. Probably due to poor diet and alcohol honestly, but I didn't cut out that much alcohol and really only changed diet. I did research and found red meat does have positive effect on liver enzymes

ALT dropped by 40
AST dropped by 28

Both now well in the normal healthy range.

Also blood pressure has been 118/72 average throughout the day. That's not all diet as I started 20mg telmisartan for protection against LVH, but it has stayed very steady.

From what I've read this wouldn't have happened with grain fed beef as grass fed is leaner, has less bad fats, and has a lot more Omega 3s. I am a little concerned about long term colon/stomach health with that much red meat so I will probably only do this diet during competition prep, especially with how expensive it is lol

 

This is awesome! I like hearing people's n=1 experiments.

I wouldn't worry about red meat intake. Most of the studies that seem to link red meat consumption with increase cancer risk and CVD risk aren't differentiating the difference between cured and processed meats and unprocessed meats. There is a huge difference between the two. We know cured meats cause cancer, and have for years. There is less of an association between unadulterated red meats and negative health consequences.

I will say that organic, grass fed/pasture raised, meats are completely different than the other stuff in the store. The hormones in what I refer to as manufactured meats do have an impact on health. Which is why you see the carnivore diet strictly require organic grass fed beef.

There isn't any data that looks at diets like carnivore, keto, and paleo and their health impacts over 20+ years. So there really is no data there to even hypothesize that higher meat and saturated fat consumption is problematic long term. Especially if a person is active and getting routine preventive health screenings annually.

My health markers improve on keto. Have every time. So fuck anyone who tries to tell me it's not healthy. There's no data that suggests that it's problematic long term. People just make inappropriate extrapolations from flawed science to assume that.

If it works for you, do it.

I need to prioritize more organic pasture raised meats for sure. This serves as another reminder to do that.

 

Big fan of VD myself, never committed to following by the letter but i adopted the style for my own meals
M1: whey, oats, PB in a shake pre workout 5:30am
M2: turkey bacon, eggs, whole grain toast
M3-M5: 8oz chicken, turkey, or lean red meat. 200 g rice. Olive oil

 

Interesting stuff

 

Any concerns for your prostate? I live in a rural area where red meat is everything. I bbq quality steaks weekly and recently was spooked when a cardiologist friend broke down the chances of having erectile dysfunction, cancer, etc...
Plant base is being pushed left and right...
BW

 

I have good prostate health right now and I do monitor that. Haven't had issues with boners or anything like that. I know the whole grass fed/organic thing makes a big difference on health effects, but I still don't see this as a year round diet. No matter what, a pound of red meat a day can't be healthy long term.

Or maybe I'm wrong.

 

Looking back I see discussion on VD and pounding meat. What’s the purpose of this thread again?

 

Can prostate massaging revitalize this thread?

 

It can’t hurt

 

Xmas shaker weight anyone?

 

Does anyone else here fight with their spouse over workout equipment?

We got rid of our cheap $150 used TM when we moved. The screen was half broken and the wooden deck probably wasn't going to last much longer.

Spent good money on a nice high class treadmill. It's been up and operating for a total of 3 weeks. A handful of times we've already had to flip coins over who gets to use it and when.

Probably need to get a second one...

Should have kept the old one lol.

Live and learn.

 

Nope. Gym membership.

 

Well we have a gym membership too but the purpose of the home equipment was to not go to the gym, now one of us is still forced to go to the gym LOL.

It's funny you would think a home gym would reduce the waiting time for equipment but it worsens it LOL.

Yesterday we both wanted to lift at home at the same time. Yeah with only one set of dial weights that doesn't work out.

Definitely getting the the point where I see the value of a true full home gym set up with his and his treadmills, cycle bikes, and squat racks. Maybe one day this will be the priority.

 

Cross posting some weightlifting shoes for sale. Thank you workout/health fitness minded TW Brothers

https://www.tacomaworld.com/threads/fs-nib-nike-savaleos-size-10.749593/

 

Happy new year all!!

Be well!!

Fitness at any level is the fountain of youth!!

 

Yep, well said. I’ve also heard people call fitness “the poor mans plastic surgery” lol. I prefer your phrase more.

Happy New Year!

 

This week is a deload week in my running program. So I got to bust it this morning on leg day without worries for recovery.
Felt pretty awesome.

 

No one probably cares but I've been having the best month pretty much ever when it comes to crushing it at the gym and why has been very eye opening for me. It also has created a theme for my upcoming 2022 and that's better self care.

Every time I get my running shoes on I'm faster and PRs erryday at the gym. A huge part of that is being detrained (I don't expect this trend to continue into infinity) but the improvement in my headspace has been the largest contributing factor.

I have been taking the time to actually LISTEN to a coach and become a more coachable person. Getting my ADHD treated has been pivotal to this. I used to use exercise as a means to treat my hyper activity, not really fully appreciating that the hyperactivity and difficulty focusing impacts the quality of my workouts. That is something I didn't expect to experience and I'm glad I've realized it.
I do not actually perform my running workouts taking ADHD meds because of HR impacts and history of pre-hypertension. But the treatment of the condition outside of those times has helped me develop better control of my mindset needs to be when I'm not medicated.

I was recently diagnosed with asthma at 30. Figuring out how to navigate such a condition as an adult is a serious challenge, especially as an athlete. You really truly don't understand how it impacts you until you get treated. Symptoms can slowly seep in over years so they are hardly noticeable. I didn't know it was a problem and likely has been a problem for awhile. I was very fortunate to have someone get in my face and tell me what I was experiencing was not normal and to do something about it.

I have also made the decision to sever a relationship recently. One that was, and still is exceedingly difficult to deal with. As painful as those decisions are we have to realize that the people that we chose to be around and allow in our inner circle do impact the people we become. It is not in our best interests to maintain relationships with individuals who bring us down and destroy our self worth. It's also hard to admit that some people do in fact influence us in ways we don't want to admit. Even when we tell ourselves they don't and we are strong enough to handle it.

It's very easy to get into a mindset that everything is fine, it's not that big of a deal, and you just need to suck it up and try harder. Admitting there are issues you need assistance with go further than just helping those individual issues. They can go a long way in improving your life.

When you take care of yourself a lot of other things start falling into place. If you have a job you hate, find a new one. Don't like where you live, move. Don't like someone you are hanging around, stop hanging around them. Have something you always wanted to do, go do it, don't put it off for later. You control your destiny and where you end up at the end of the day. Life is too short.

I hope everyone here takes the time to take care of themselves in 2022. It's good for the gainz!

 

I care!!


Be well

 

Does anyone here lift anymore?

Rough weekend with family bullshit. Couldn't wait to hit the gym after work for stress relief so went at lunch.

Deadlifts cure everything. Love leg day.

Happy Lifting