Master Thread Maxxing out (or not): Health / exercise / supplement thread

[Mr.Fitzwell]

Seeing the surgeon in a couple hours about my shoulder

Wear Depends, bro...people don't forget

Jk I hope it goes well, brother...let's get you some good news! Keep us posted

 

[Mr.Fitzwell]

I want this...

https://ifunny.co/video/qP6xMIdx9?s=cl

 

[Detective John Kimble]

In this thread, we discuss anything health related, including exercise, vitamins, supplements, etc. Share some articles or experiences that you have had, or things you do to stay healthy. What vitamins or supplements do you take, and why? What exercises do you do to get or stay fit? What help or information do you want to get from others?

I have 3 kids and no time for the gym. I am 42 years old and stay skinny thanks to ulcerative Colitis. I am blessed.

 

[Mr.Fitzwell]

 

[AgEngDawg]

 

[Old Glory]

Started taking this recently to help with sleep

Search: 1 result found for "magensium*"

1stphorm.com

It's only been a few days so it may be placebo but I do feel like my sleep quality is improving even though I'm sleeping the same number of hours.

 

[Old Glory]

Everyone still working out? This thread kinda went quiet. I've been consistent the past couple of weeks at 5 days a week which has been good. My goal right now is to just build back the habit of being consistent with it and aiming to get 40-ish grams of protein at each meal.

 

[shiv]

Everyone still working out? This thread kinda went quiet. I've been consistent the past couple of weeks at 5 days a week which has been good. My goal right now is to just build back the habit of being consistent with it and aiming to get 40-ish grams of protein at each meal.

I’m in a sling for a couple more weeks and then I can start strengthening my arm (very slowly)

But once I’m out of the sling for good I’m going to start getting some leg workouts in a couple days a week. Then slowly start building back so I can hopefully be back to some level of normal heading into summer

 

[LVRebel]

Everyone still working out? This thread kinda went quiet. I've been consistent the past couple of weeks at 5 days a week which has been good. My goal right now is to just build back the habit of being consistent with it and aiming to get 40-ish grams of protein at each meal.

Yeah man, still on it. Haven't been very good on the diet portion, but strength and cardio is still improving. As long as I can stay healthy and consistent through New Years, I think I'll really make a hard push in early 2023.

 

[ChicagoFats]

 

[shiv]

I did my first cardio since shoulder surgery yesterday. Walked a mile on steep incline on the treadmill

Shoulder is getting better everyday. Doing isometric exercises. Still work to do for full range of motion, but I’m making really good progress

 

[AgEngDawg]

This time last year I was struggling.

I committed to Keto and turned my health around. I also committed to the gym.

Since April, I have logged 229 hours in the gym.

I lost 50 lbs.

Keto is a superior diet an I amazed my doctor with what I did.

I am going to double down on the gym and Keto.

I used to think that the gym was a waste of time.

Now I combine the gym with listening to intellectual podcasts related to my profession or audiobooks. I think of it as a combined workout and study time so it feel productive.

 

[shiv]

This time last year I was struggling.

I committed to Keto and turned my health around. I also committed to the gym.

Since April, I have logged 229 hours in the gym.

I lost 50 lbs.

Keto is a superior diet an I amazed my doctor with what I did.

I am going to double down on the gym and Keto.

I used to think that the gym was a waste of time.

Now I combine the gym with listening to intellectual podcasts related to my profession or audiobooks.

Awesome work my friend!

 

[AgEngDawg]

Awesome work my friend!

If I didn't change, I was going to be the guy in that Day 1 at the gym photo.

 

[ChicagoFats]

This time last year I was struggling.

I committed to Keto and turned my health around. I also committed to the gym.

Since April, I have logged 229 hours in the gym.

I lost 50 lbs.

Keto is a superior diet an I amazed my doctor with what I did.

I am going to double down on the gym and Keto.

I used to think that the gym was a waste of time.

Now I combine the gym with listening to intellectual podcasts related to my profession or audiobooks. I think of it as a combined workout and study time so it feel productive.

Congrats on dropping 50 lbs, that is quite an accomplishment.

 

[shiv]

I did 2 pushups today

 

[Renegadenole]

I’ll chime in. I’m 6’ tall, 165-170 lbs, 55 years old in a couple weeks.

I eat a “Primal” style diet (check out Mark Sisson). Kind of like Keto but I have around 100 carbs per day. No grains and no added sugars, no processed foods. I do intermittent fasting. First meal around noon, dinner around 7pm. I’m no an absolutist but I also don’t stray too often. The diet is more about inflammation and not about weight control. The weight part is just a side effect.

“Workout” pretty much everyday.
Lift full-body heavy every 4-6 days depending on how my body feels (at almost 55 I can’t lift on consecutive days and find it better to do high intensity full-body, then rest until I’m ready to go again). I used to lift more often (push, pull, legs, upper, lower splits) but was constantly dealing with nagging injuries. The one intense lifting session every ~5 days has been perfect.
I do sprint sessions also known as HITT. Mostly on the stationary bike. 45 seconds all out and 2.5 minutes moderate peddle. Repeat 6 times.
Core exercises one day. Good for my back issues.
Stretching and walking on the other days. Outside walking when possible on the treadmill when it’s not.
I have a workout area in my basement with a sauna. I try to get in the sauna everyday (180f for 20 minutes). I love that thing.

As far as education on health and fitness I follow and have read most everything from Mark Sisson and Rhonda Patrick. A few others but those two are the best.

 

[shiv]

I’ll chime in. I’m 6’ tall, 165-170 lbs, 55 years old in a couple weeks.

I eat a “Primal” style diet (check out Mark Sisson). Kind of like Keto but I have around 100 carbs per day. No grains and no added sugars, no processed foods. I do intermittent fasting. First meal around noon, dinner around 7pm. I’m no an absolutist but I also don’t stray too often. The diet is more about inflammation and not about weight control. The weight part is just a side effect.

“Workout” pretty much everyday.
Lift full-body heavy every 4-6 days depending on how my body feels (at almost 55 I can’t lift on consecutive days and find it better to do high intensity full-body, then rest until I’m ready to go again). I used to lift more often (push, pull, legs, upper, lower splits) but was constantly dealing with nagging injuries. The one intense lifting session every ~5 days has been perfect.
I do sprint sessions also known as HITT. Mostly on the stationary bike. 45 seconds all out and 2.5 minutes moderate peddle. Repeat 6 times.
Core exercises one day. Good for my back issues.
Stretching and walking on the other days. Outside walking when possible on the treadmill when it’s not.
I have a workout area in my basement with a sauna. I try to get in the sauna everyday (180f for 20 minutes). I love that thing.

As far as education on health and fitness I follow and have read most everything from Mark Sisson and Rhonda Patrick. A few others but those two are the best.

Great stuff man!

Is it a dry sauna or steam?

 

[Renegadenole]

Great stuff man!

Is it a dry sauna or steam?

It has a heater with rocks that can be doused with water. Different heat when the humidity kicks in.

 

[SmokeHouse423]

This time last year I was struggling.

I committed to Keto and turned my health around. I also committed to the gym.

Since April, I have logged 229 hours in the gym.

I lost 50 lbs.

Keto is a superior diet an I amazed my doctor with what I did.

I am going to double down on the gym and Keto.

I used to think that the gym was a waste of time.

Now I combine the gym with listening to intellectual podcasts related to my profession or audiobooks. I think of it as a combined workout and study time so it feel productive.

Did you follow any sort of keto plan in the beginning?

 

[SmokeHouse423]

I’ll chime in. I’m 6’ tall, 165-170 lbs, 55 years old in a couple weeks.

I eat a “Primal” style diet (check out Mark Sisson). Kind of like Keto but I have around 100 carbs per day. No grains and no added sugars, no processed foods. I do intermittent fasting. First meal around noon, dinner around 7pm. I’m no an absolutist but I also don’t stray too often. The diet is more about inflammation and not about weight control. The weight part is just a side effect.

“Workout” pretty much everyday.
Lift full-body heavy every 4-6 days depending on how my body feels (at almost 55 I can’t lift on consecutive days and find it better to do high intensity full-body, then rest until I’m ready to go again). I used to lift more often (push, pull, legs, upper, lower splits) but was constantly dealing with nagging injuries. The one intense lifting session every ~5 days has been perfect.
I do sprint sessions also known as HITT. Mostly on the stationary bike. 45 seconds all out and 2.5 minutes moderate peddle. Repeat 6 times.
Core exercises one day. Good for my back issues.
Stretching and walking on the other days. Outside walking when possible on the treadmill when it’s not.
I have a workout area in my basement with a sauna. I try to get in the sauna everyday (180f for 20 minutes). I love that thing.

As far as education on health and fitness I follow and have read most everything from Mark Sisson and Rhonda Patrick. A few others but those two are the best.

How much did it cost to build a sauna at the house. I’ve debated doing it

 

[Renegadenole]

How much did it cost to build a sauna at the house. I’ve debated doing it

I bought it through Costcos and had to assemble. It was manufactured by Almost Heaven Saunas out of Michigan. It’s similar to the Bridgeport model. Only cost about 5,000 in 2016. Looking at the model now its around 9,000.

I placed it on the mechanical side of my basement and built it into the separating wall. I’ll try to send a pic later.

Iv’e been wanting to get a cold plunge tub (or at least a spare stock tank since we have livestock) on the mechanical side next to the sauna frame. Would be simple since the well tank and sump pump are right there. Not sure how I really feel about the cold plunge though.

 

[Renegadenole]

Forgot to mention supplements. Just recently started getting into them more.

Multi-vitamin
Probiotic
Fish oil
Turmeric Curcumin
Vitamin D3
Protein/Creatine shake

 

[Renegadenole]

Did you follow any sort of keto plan in the beginning?

I would recommend Mark Sisson Primal Blueprint for a sustainable diet. He goes into detail on what a reduced carb, moderate fat and protein intake can do for your mind and body. Read/Listen to Primal Blueprint, subscribe to his newsletter and podcast.

If you are into supplements or trying to figure out the health side of fitness then go listen to Rhonda Patrick on Joe Rogan or go to her sight at foundmyfitness.

 

[AgEngDawg]

Did you follow any sort of keto plan in the beginning?

I just got in the mindset of reducing carbs. For the first 4 months, I did not work out much at all.

I then started working out hard.

In food this is what I settled on usually:

Morning - Bulletproof coffee with heavy cream and butter. Butter is your friend bro. It is your friend. I usually drink two bulletproof coffees. Don't get stingy with the butter.

Lunch - Chicken with melted cheese and a little extra virgin olive oil added to the top. Sometimes I add a little bit of sour cream and salsa. You need that extra fat to keep you full.

Dinner - fast or some meat. Lately more meat.

When you are traveling or in a hurry, the baconator at Wendys is your friend. Get used to tossing the bun. A baconator will fill you up. Sometimes I take one to the office and add extra cheese and melt it after tossing the bun. Pork rinds are also helpful.

If you fill up on fat, you are not hungry. Your body takes hours to break down fats and oils. Olive oil is great for this.

My diet staples are: butter, cheese, heavy cream, chicken, beef (when available), sour cream, and salsa. Rinse and repeat.

Also, don't believe in anything labeled KETO. That shit usually has too many carbs.

Also, salt has been giving a bad rap, they shit they blame on salt is really caused by sugar. I have a lot of salt and my BP had dropped a lot this year.

Sugar is not your friend bro. Not your friend at all. It is secretly killing you.

I try to think of going through a meal as a workout. I want to hit it perfect.

Eat that fat bro. Eat it!

 

[Renegadenole]

I just got in the mindset of reducing carbs. For the first 4 months, I did not work out much at all.

I then started working out hard.

In food this is what I settled on usually:

Morning - Bulletproof coffee with heavy cream and butter. Butter is your friend bro. It is your friend. I usually drink two bulletproof coffees. Don't get stingy with the butter.

Lunch - Chicken with melted cheese and a little extra virgin olive oil added to the top. Sometimes I add a little bit of sour cream and salsa. You need that extra fat to keep you full.

Dinner - fast or some meat. Lately more meat.

When you are traveling or in a hurry, the baconator at Wendys is your friend. Get used to tossing the bun. A baconator will fill you up. Sometimes I take one to the office and add extra cheese and melt it after tossing the bun. Pork rinds are also helpful.

If you fill up on fat, you are not hungry. Your body takes hours to break down fats and oils. Olive oil is great for this.

My diet staples are: butter, cheese, heavy cream, chicken, beef (when available), sour cream, and salsa. Rinse and repeat.

Also, don't believe in anything labeled KETO. That shit usually has too many carbs.

Also, salt has been giving a bad rap, they shit they blame on salt is really caused by sugar. I have a lot of salt and my BP had dropped a lot this year.

Sugar is not your friend bro. Not your friend at all. It is secretly killing you.

I try to think of going through a meal as a workout. I want to hit it perfect.

Eat that fat bro. Eat it!

I’m with you on the baconator. When I’m on the road I’ll order a double plain for lunch, throw away the bun and chow down on the bacon first, then burgers (pro tip, ask for extra napkins). Easily good to go until dinner.

 

[AgEngDawg]

I just got in the mindset of reducing carbs. For the first 4 months, I did not work out much at all.

I then started working out hard.

In food this is what I settled on usually:

Morning - Bulletproof coffee with heavy cream and butter. Butter is your friend bro. It is your friend. I usually drink two bulletproof coffees. Don't get stingy with the butter.

Lunch - Chicken with melted cheese and a little extra virgin olive oil added to the top. Sometimes I add a little bit of sour cream and salsa. You need that extra fat to keep you full.

Dinner - fast or some meat. Lately more meat.

When you are traveling or in a hurry, the baconator at Wendys is your friend. Get used to tossing the bun. A baconator will fill you up. Sometimes I take one to the office and add extra cheese and melt it after tossing the bun. Pork rinds are also helpful.

If you fill up on fat, you are not hungry. Your body takes hours to break down fats and oils. Olive oil is great for this.

My diet staples are: butter, cheese, heavy cream, chicken, beef (when available), sour cream, and salsa. Rinse and repeat.

Also, don't believe in anything labeled KETO. That shit usually has too many carbs.

Also, salt has been giving a bad rap, they shit they blame on salt is really caused by sugar. I have a lot of salt and my BP had dropped a lot this year.

Sugar is not your friend bro. Not your friend at all. It is secretly killing you.

I try to think of going through a meal as a workout. I want to hit it perfect.

Eat that fat bro. Eat it!

Also every once in a while everyone breaks down and chows down on some sweets. Don't get to down on yourself.

Just dust yourself off the next day and eliminate the sugar again.

Just start back over.

 

[Renegadenole]

My typical meal day -

16-20 oz french press coffee with a tablespoon of Kerry Gold butter. Might experiment with some C8 MCT oil but haven't yet.

For lunch - Usually a big ass salad with olives, pickles, nuts, cheese and air fried shrimp or salmon or a couple boiled eggs. Sometimes pan fried chicken with steamed broccoli or air fried brussel sprouts with balsamic etc

Supper- Meat and veggies. Steak, pork, chicken, fish. Add in a veggie like riced cauliflower, brussel sprouts, broccoli, green beans tossed in butter and garlic, sauteed cabbage, sauteed mushrooms, a roast with carrots, celery, shallots etc.

Snack at night will be berries. A few cut up strawberries, blueberries, blackberries, rasberries. Can also go with a handful of mixed nuts during the day if you get a little hungry.

This makes grocery shopping very quick and easy. Head into the store, go through the veggie and fruits, head through the meat and dairy. Check out. All on the perimeter and stay out of the inner isles (maybe dash in for some spices, olives etc). Can make checking out a bit more of a hassle though since all the fresh fruits and veggies will need to be weighed.

 

[Renegadenole]

Also add for sauces and condiments go with Primal Kitchen brand. I used to order online but can mostly find it at Krogers now.

Cutting out sugar and carbs is the big thing for weight but one of my goals is to stay away from grains and seed oils to reduce inflammation. I don’t have a problem with dairy of any kind.

As @AgEngDawg called out, sugar is the devil.

 

[shiv]

I just got in the mindset of reducing carbs. For the first 4 months, I did not work out much at all.

I then started working out hard.

In food this is what I settled on usually:

Morning - Bulletproof coffee with heavy cream and butter. Butter is your friend bro. It is your friend. I usually drink two bulletproof coffees. Don't get stingy with the butter.

Lunch - Chicken with melted cheese and a little extra virgin olive oil added to the top. Sometimes I add a little bit of sour cream and salsa. You need that extra fat to keep you full.

Dinner - fast or some meat. Lately more meat.

When you are traveling or in a hurry, the baconator at Wendys is your friend. Get used to tossing the bun. A baconator will fill you up. Sometimes I take one to the office and add extra cheese and melt it after tossing the bun. Pork rinds are also helpful.

If you fill up on fat, you are not hungry. Your body takes hours to break down fats and oils. Olive oil is great for this.

My diet staples are: butter, cheese, heavy cream, chicken, beef (when available), sour cream, and salsa. Rinse and repeat.

Also, don't believe in anything labeled KETO. That shit usually has too many carbs.

Also, salt has been giving a bad rap, they shit they blame on salt is really caused by sugar. I have a lot of salt and my BP had dropped a lot this year.

Sugar is not your friend bro. Not your friend at all. It is secretly killing you.

I try to think of going through a meal as a workout. I want to hit it perfect.

Eat that fat bro. Eat it!

My typical meal day -

16-20 oz french press coffee with a tablespoon of Kerry Gold butter. Might experiment with some C8 MCT oil but haven't yet.

For lunch - Usually a big ass salad with olives, pickles, nuts, cheese and air fried shrimp or salmon or a couple boiled eggs. Sometimes pan fried chicken with steamed broccoli or air fried brussel sprouts with balsamic etc

Supper- Meat and veggies. Steak, pork, chicken, fish. Add in a veggie like riced cauliflower, brussel sprouts, broccoli, green beans tossed in butter and garlic, sauteed cabbage, sauteed mushrooms, a roast with carrots, celery, shallots etc.

Snack at night will be berries. A few cut up strawberries, blueberries, blackberries, rasberries. Can also go with a handful of mixed nuts during the day if you get a little hungry.

This makes grocery shopping very quick and easy. Head into the store, go through the veggie and fruits, head through the meat and dairy. Check out. All on the perimeter and stay out of the inner isles (maybe dash in for some spices, olives etc). Can make checking out a bit more of a hassle though since all the fresh fruits and veggies will need to be weighed.

I’m going to get back on Keto right after Christmas. I’ve always had success dropping weight with it

One thing I get hung up on a lot is diversity of things I ate. It’s not that I mind it, but it messes with my head if the only thing I ate that day is meat butter and cheese. And then I get caught up trying to make it perfect and get overwhelmed

 

[Renegadenole]

I’m going to get back on Keto right after Christmas. I’ve always had success dropping weight with it

One thing I get hung up on a lot is diversity of things I ate. It’s not that I mind it, but it messes with my head if the only thing I ate that day is meat butter and cheese. And then I get caught up trying to make it perfect and get overwhelmed

Keep in mind the 80/20 rule when trying to go keto. Most of the benifits can come from a little effort. You don’t have to be perfect. Intermittent fasting and zero added sugar can be as big as pure keto itself.
Also check out the Primal Blueprint. Although it’s very similar to keto, it’s more open to other foods and lifestyles.
A person needs to exercise or at least be pretty active to get the benefits.

 

[quickfeet]

Keep in mind the 80/20 rule when trying to go keto. Most of the benifits can come from a little effort. You don’t have to be perfect. Intermittent fasting and zero added sugar can be as big as pure keto itself.
Also check out the Primal Blueprint. Although it’s very similar to keto, it’s more open to other foods and lifestyles.
A person needs to exercise or at least be pretty active to get the benefits.

Zero added sugar meaning things like rice and taters are fine?

 

[AgEngDawg]

Fasted last night. Was feeling hungry this morning.

Went to IHOP as a special treat. I had the T-Bone Steak and Eggs. I did not touch the 3 pancakes they give you with that meal. I treated them like they were poison.....which they are. A slow working poison.

Damn it feels good to be a gangsta!

 

[Renegadenole]

Zero added sugar meaning things like rice and taters are fine?

If advising someone to choose between zero added sugars or low carbs, I suggest the zero added sugar route. Both of course is the real answer for serious people.

 

[Renegadenole]

I bought it through Costcos and had to assemble. It was manufactured by Almost Heaven Saunas out of Michigan. It’s similar to the Bridgeport model. Only cost about 5,000 in 2016. Looking at the model now its around 9,000.

I placed it on the mechanical side of my basement and built it into the separating wall. I’ll try to send a pic later.

Iv’e been wanting to get a cold plunge tub (or at least a spare stock tank since we have livestock) on the mechanical side next to the sauna frame. Would be simple since the well tank and sump pump are right there. Not sure how I really feel about the cold plunge though.

Pics of basement sauna.

 

[LVRebel]

Pics of basement sauna.

View attachment 156034View attachment 156036

That's legit! I'd love something like that

 

[Oler Ted]

 

[AgEngDawg]

Damn even chickens know that Beyond Meat is just overprocessed crap.

 

[AgEngDawg]

Too much sweets, too much carbs over the holidays!!! I promised I would not do it, but failed.

Time to start drying out and sobering up off the carbs today!!!

 

[Old Glory]

Too much sweets, too much carbs over the holidays!!! I promised I would not do it, but failed.

Time to start drying out and sobering up off the carbs today!!!

New Year's resolutions start today, don't wait for a date on the calendar to chase your goals.