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

[AgEngDawg]

Weight down to 214 this morning, so thats 11 pounds since Jan. 1st. Not going full keto, but definitely lower carbs, so I'm sure a lot of the weight is water, but still feels good to be making progress. Drinking tons of water to try to stay hydrated.

Keep getting your salt also bro.

 

[LVRebel]

Keep getting your salt also bro.

Yeah, been supplementing some keto friendly electrolytes in my water 1-2 times per day.

 

[LVRebel]

Do you guys have an "ideal weight" that you're going for? If so, how do you determine it?

I'm a pretty solidly built guy, so the BMI charts seem pretty crazy. For someone my height, it says I would need to be 195-200 just to be out of the 'obese' group.

Obviously, they're not taking into account muscle, frame, etc, but just a general weight for normal people. As a life long athlete, I don't consider myself to be normal in that regard.

Instead of the BMI chart, it should be based on body fat percentage, or some other definition. The last time I was at 200 or lower, I was really fit and doing triathlons for fun. That being said, I'm hoping to get down to 205, since I still have plenty of fat to lose, but I'm just wondering if I'm setting the bar too low...meaning that I should try to drop even lower, into the 190's.

What do you guys use for your goals?

 

[LVRebel]

Found this link for an alternate method of determining body fat. Not sure how accurate it is.

body fat calculator

 

[AgEngDawg]

Do you guys have an "ideal weight" that you're going for? If so, how do you determine it?

I'm a pretty solidly built guy, so the BMI charts seem pretty crazy. For someone my height, it says I would need to be 195-200 just to be out of the 'obese' group.

Obviously, they're not taking into account muscle, frame, etc, but just a general weight for normal people. As a life long athlete, I don't consider myself to be normal in that regard.

Instead of the BMI chart, it should be based on body fat percentage, or some other definition. The last time I was at 200 or lower, I was really fit and doing triathlons for fun. That being said, I'm hoping to get down to 205, since I still have plenty of fat to lose, but I'm just wondering if I'm setting the bar too low...meaning that I should try to drop even lower, into the 190's.

What do you guys use for your goals?

205 to 210.

I don't want to look as skinny as Tom Brady.

 

[Old Glory]

Do you guys have an "ideal weight" that you're going for? If so, how do you determine it?

I'm a pretty solidly built guy, so the BMI charts seem pretty crazy. For someone my height, it says I would need to be 195-200 just to be out of the 'obese' group.

Obviously, they're not taking into account muscle, frame, etc, but just a general weight for normal people. As a life long athlete, I don't consider myself to be normal in that regard.

Instead of the BMI chart, it should be based on body fat percentage, or some other definition. The last time I was at 200 or lower, I was really fit and doing triathlons for fun. That being said, I'm hoping to get down to 205, since I still have plenty of fat to lose, but I'm just wondering if I'm setting the bar too low...meaning that I should try to drop even lower, into the 190's.

What do you guys use for your goals?

BMI plus waist circumference is a much better quick and easy measurement than just BMI. For folks like us that have muscle, it would provide a much more accurate picture from a weight standpoint.

I'm 5'11", 185 lbs ish and would have to guess my bodyfat around 15% or so, 34" waist. I'd like to see myself 6'0" (lol), 192 lbs with a 31-32" waist. That is a couple years off having two little kids running around the house but I'd like to see how I look there. My lifetime lift goals are 500 lb squat, 550 lb deadlift, and 315 lb bench. Anymore than that would be icing on the cake but if I fall short of those, I'd still be pretty damn strong.

 

[LVRebel]

BMI plus waist circumference is a much better quick and easy measurement than just BMI. For folks like us that have muscle, it would provide a much more accurate picture from a weight standpoint.

I'm 5'11", 185 lbs ish and would have to guess my bodyfat around 15% or so, 34" waist. I'd like to see myself 6'0" (lol), 192 lbs with a 31-32" waist. That is a couple years off having two little kids running around the house but I'd like to see how I look there. My lifetime lift goals are 500 lb squat, 550 lb deadlift, and 315 lb bench. Anymore than that would be icing on the cake but if I fall short of those, I'd still be pretty damn strong.

Good stuff. Not sure your age or neck measurement, but using the criteria you just stated, I put in your numbers on the body fat calculator that I linked and this is what it shows. I plugged in 40 yo. No idea if that's close or not.

 

[Old Glory]

Good stuff. Not sure your age or neck measurement, but using the criteria you just stated, I put in your numbers on the body fat calculator that I linked and this is what it shows. I plugged in 40 yo. No idea if that's close or not.
View attachment 166097

33 so kinda close. Those BF % numbers are crazy different. Aint no way I'm 8.5%, 15.3% would be pretty accruate.

 

[shiv]

Do you guys have an "ideal weight" that you're going for? If so, how do you determine it?

I'm a pretty solidly built guy, so the BMI charts seem pretty crazy. For someone my height, it says I would need to be 195-200 just to be out of the 'obese' group.

Obviously, they're not taking into account muscle, frame, etc, but just a general weight for normal people. As a life long athlete, I don't consider myself to be normal in that regard.

Instead of the BMI chart, it should be based on body fat percentage, or some other definition. The last time I was at 200 or lower, I was really fit and doing triathlons for fun. That being said, I'm hoping to get down to 205, since I still have plenty of fat to lose, but I'm just wondering if I'm setting the bar too low...meaning that I should try to drop even lower, into the 190's.

What do you guys use for your goals?

I’m 6’ and my goal weight has always been 225, but I haven’t touched it in 10+ years. I get down to 235 once or twice a year but generally bounce between 235-255. 225 would be pretty lean for me because I’m thicc

I did weigh in at 260 at my physical yesterday, but all things considered, no working out since October and going through the holidays, it could have been a lot worse

 

[CurtOFD78]

Weight down to 214 this morning, so thats 11 pounds since Jan. 1st. Not going full keto, but definitely lower carbs, so I'm sure a lot of the weight is water, but still feels good to be making progress. Drinking tons of water to try to stay hydrated.

Nice work.

 

[shiv]

Is anyone familiar with Renaissance Periodization? It’s a diet plan that all the most jacked people I know follow

Basically the traditional calorie/macro deal, but they cluster carbs around workouts that help performance.

I’ve tried it a couple times with positive results, but never really committed past a few weeks.

I think I’m about to download the app and go hard. I just feel grateful to be healthy again and want to try to take care of myself better

 

[LVRebel]

33 so kinda close. Those BF % numbers are crazy different. Aint no way I'm 8.5%, 15.3% would be pretty accruate.

Yeah, I was surprised how low that one method shows as well. I guess it makes assumptions also, based on your neck size. Changing the neck measurement by 1" makes a significant difference in the body fat percentage. Guessing that thick boys have thick necks typically, and thus, bigger frames/more muscle.

 

[LVRebel]

Is anyone familiar with Renaissance Periodization? It’s a diet plan that all the most jacked people I know follow

Basically the traditional calorie/macro deal, but they cluster carbs around workouts that help performance.

I’ve tried it a couple times with positive results, but never really committed past a few weeks.

I think I’m about to download the app and go hard. I just feel grateful to be healthy again and want to try to take care of myself better

Heck yeah brother, glad you're back to healthy again. I've not heard of that specifically, but have heard about people eating that way with the carbs around the time of exercise.

 

[Old Glory]

Is anyone familiar with Renaissance Periodization? It’s a diet plan that all the most jacked people I know follow

Basically the traditional calorie/macro deal, but they cluster carbs around workouts that help performance.

I’ve tried it a couple times with positive results, but never really committed past a few weeks.

I think I’m about to download the app and go hard. I just feel grateful to be healthy again and want to try to take care of myself better

I follow some of the RP guys on IG but I don't believe their diet plan is anything revolutionary. Frankly, for the average joe it's probably more complicated than it needs to be. Athlete training for an event? Yeah carb timing matters more but for us just trying to be a bit better, no need to make it harder than it needs to be.

I've not tried their templates but they look good. Similar to Barbell Medicine.

 

[shiv]

I follow some of the RP guys on IG but I don't believe their diet plan is anything revolutionary. Frankly, for the average joe it's probably more complicated than it needs to be. Athlete training for an event? Yeah carb timing matters more but for us just trying to be a bit better, no need to make it harder than it needs to be.

I've not tried their templates but they look good. Similar to Barbell Medicine.

Good points

Do you happen to have any kind of template I could use? I just looked through the rpstrength app and it’s a shocking $15/month

 

[shiv]

Actually I just dug up a lot of the original stuff from my email about 5 years ago

 

[shiv]

Just found the spredsheet. The original RP stuff was pretty straightforward. These would adjust based on weight and goals.

 

[Old Glory]

Good points

Do you happen to have any kind of template I could use? I just looked through the rpstrength app and it’s a shocking $15/month

What you posted above is good. The financial commitment might help with your discipline to stay on track.

MacroFactor

MacroFactor is a science-backed diet coach and macro tracker app that empowers you to reach your goals without rigidity.

macrofactorapp.com

I'm bias toward them but if you're going to pay, use MacroFactor.

 

[shiv]

I’m ready boys

 

[AgEngDawg]

I thought this was not true, but it is....................

The brain scan that proves cold water really IS good for you

The MRI image, taken from a volunteer in the UK study who was asked to take a five-minute dip in a 20C (68F) bath, shows changes in tiny parts of the brain that connect to each other.

www.dailymail.co.uk

 

[AgEngDawg]

 

[Old Glory]

Most people will never question that either, just take the pill or whatever it is and move on.

 

[CurtOFD78]

Update: Since I started changing the diet (cutting sugar and most carbs, and alcohol), I'm down 12 pounds from 266 to 254. So far so good. The best part about it was that it was not really difficult on me eliminating the carbs. I didn't crave them much at all.

 

[racernhra]

Most people will never question that either, just take the pill or whatever it is and move on.

This is the truth. I remember what started my journey was several years ago when I did a yearly physical and my blood had a high A1C. Dr said I was pre diabetic. Several people said “just take a pill”. Screw that. I knew I drank too much and ate like crap and that I’d done this to myself and was not going down the path of most Americans. I held myself accountable. Very few people are willing to do that.

 

[shiv]

Shoulder Extrtnal Rotations (2x10 at 8 lbs)
Squats (3x10 at 175)
Incline bench (2x10 at 55)
Stiff legged deadlifts (3x10 at 135)

Get my CNS acclimated to lifting heavier weight is surprisingly tough. Of course I gotta take it slow on upper body stuff

135(x10) / 205(x10) / 275(x5)

Bench/Squat/DL right now. 2 weeks later

 

[LVRebel]

135(x10) / 205(x10) / 275(x5)

Bench/Squat/DL right now. 2 weeks later

Nice work!

 

[shiv]

Nice work!

Thanks man. Been working out every day, but super attention to detail

Getting a ton of protein and beets and creatine every day

Feels so damn good to train without a busted shoulder

 

[LVRebel]

Thanks man. Been working out every day, but super attention to detail

Getting a ton of protein and beets and creatine every day

Feels so damn good to train without a busted shoulder

That's awesome. Yeah, it sucks training when you're not feeling well. That was me for a weak or so. I think I was losing weight too fast, which was a good portion of water weight, and it really threw off my electrolytes. My heart was beating funky, and I was feeling more tired than I typically do. Kind of scary.

Anyways, I did a little research and found a video with a guy explaining that the same thing happened to him, and his Dr. told him to get some Magnesium supplements. Once he did, it went away. Apparently, Magnesium is the key mineral that regulates the valves in your heart, so if you're low, the heart valves can beat faster, which is what was happening to me.

I have some Mg pills (but hadn't been taking them), so I took a good dose of them at two different times in the day, and my heart rate went back to normal very quickly. Now I need to get back into it, especially with that nugget of information available to me now.

Cliffs: If you're going low carb and/or losing weight quickly, and your heart is beating oddly, it may be a shortage of Magnesium.

 

[shiv]

That's awesome. Yeah, it sucks training when you're not feeling well. That was me for a weak or so. I think I was losing weight too fast, which was a good portion of water weight, and it really threw off my electrolytes. My heart was beating funky, and I was feeling more tired than I typically do. Kind of scary.

Anyways, I did a little research and found a video with a guy explaining that the same thing happened to him, and his Dr. told him to get some Magnesium supplements. Once he did, it went away. Apparently, Magnesium is the key mineral that regulates the valves in your heart, so if you're low, the heart valves can beat faster, which is what was happening to me.

I have some Mg pills (but hadn't been taking them), so I took a good dose of them at two different times in the day, and my heart rate went back to normal very quickly. Now I need to get back into it, especially with that nugget of information available to me now.

Cliffs: If you're going low carb and/or losing weight quickly, and your heart is beating oddly, it may be a shortage of Magnesium.

I’ve been watching this guy named Jeff Nippard on YouTube and he’s got some really good stuff. He suggests dieting very slowly

I’ve just slowed down my weight loss goals on MyFitnessPal to 0.5 pounds a week. It leaves me eating like 3200 calories a day which is a ton. So I’ve just been focused on getting 250 grams of protein a day and then mostly eating whatever else I want to fill the rest.

The main things it keeps me from doing is overeating, but I still feel like I get to eat a ton.

 

[Old Glory]

Thanks man. Been working out every day, but super attention to detail

Getting a ton of protein and beets and creatine every day

Feels so damn good to train without a busted shoulder

I'm growing beets in the garden this year.

 

[shiv]

I'm growing beets in the garden this year.

 

[shiv]

5x305 deadlifts today

 

[LVRebel]

5x305 deadlifts today

View attachment 170166

Getting ready for fantasy baseball season! I like it

 

[shiv]

 

[SmokeHouse423]

BMI plus waist circumference is a much better quick and easy measurement than just BMI. For folks like us that have muscle, it would provide a much more accurate picture from a weight standpoint.

I'm 5'11", 185 lbs ish and would have to guess my bodyfat around 15% or so, 34" waist. I'd like to see myself 6'0" (lol), 192 lbs with a 31-32" waist. That is a couple years off having two little kids running around the house but I'd like to see how I look there. My lifetime lift goals are 500 lb squat, 550 lb deadlift, and 315 lb bench. Anymore than that would be icing on the cake but if I fall short of those, I'd still be pretty damn strong.

33 so kinda close. Those BF % numbers are crazy different. Aint no way I'm 8.5%, 15.3% would be pretty accruate.

Damn we are close in age and same height but I am about 250 and have 24.6% body fat. Would love to get my down around 15%

 

[SmokeHouse423]

That's awesome. Yeah, it sucks training when you're not feeling well. That was me for a weak or so. I think I was losing weight too fast, which was a good portion of water weight, and it really threw off my electrolytes. My heart was beating funky, and I was feeling more tired than I typically do. Kind of scary.

Anyways, I did a little research and found a video with a guy explaining that the same thing happened to him, and his Dr. told him to get some Magnesium supplements. Once he did, it went away. Apparently, Magnesium is the key mineral that regulates the valves in your heart, so if you're low, the heart valves can beat faster, which is what was happening to me.

I have some Mg pills (but hadn't been taking them), so I took a good dose of them at two different times in the day, and my heart rate went back to normal very quickly. Now I need to get back into it, especially with that nugget of information available to me now.

Cliffs: If you're going low carb and/or losing weight quickly, and your heart is beating oddly, it may be a shortage of Magnesium.

Good info here and will check into this. I’ve lost about 12-14 lbs this months(probably mostly water) but I have felt like my heart was beating irregular more(not jabbed). Nothing serious but just a flutter or something off every now and then. Sometimes is feels likes it’s pumping harder or different although I won’t be working out.

 

[Old Glory]

Good info here and will check into this. I’ve lost about 12-14 lbs this months(probably mostly water) but I have felt like my heart was beating irregular more(not jabbed). Nothing serious but just a flutter or something off every now and then. Sometimes is feels likes it’s pumping harder or different although I won’t be working out.

Not a doctor so you should probably go see one but my first questions is how is your caffeine and alcohol intake? Stress could also be a factor.

I had looked this up years ago because I had a similar thing happening and one of your pec muscles over your heart can flutter like that making it seem like its your heart. There will be times when I'm not moving much (like resting in a sport) and start moving suddenly where my heart beat goes into overdrive. I just take a few minutes to let it calm down and get back to whatever I was doing. I have done a stress test, MRI or X-ray (I can't remember), and a bunch of other tests that the doctors couldn't find anything wrong with.

 

[SmokeHouse423]

Not a doctor so you should probably go see one but my first questions is how is your caffeine and alcohol intake? Stress could also be a factor.

I had looked this up years ago because I had a similar thing happening and one of your pec muscles over your heart can flutter like that making it seem like its your heart. There will be times when I'm not moving much (like resting in a sport) and start moving suddenly where my heart beat goes into overdrive. I just take a few minutes to let it calm down and get back to whatever I was doing. I have done a stress test, MRI or X-ray (I can't remember), and a bunch of other tests that the doctors couldn't find anything wrong with.

I drink a 2-3 beers on Thursday’s and that’s typically it outside of maybe a margarita If we eat Mexican. I was having coffee most mornings but cut back to 2-3 days a week.


I have noticed if I have coffee it will give me indigestion. That or the new multivitamin I am taking is too much of a certain vitamin or something. I’ve also started taking Tongkat Ali(SP?) to increase testosterone. I haven’t had the issue before and it’s not a daily occurrence so I am back tracking to try and pin point what it could be

 

[CurtOFD78]

Update:

So far, the keto dieting and exercise along with intermittent fasting 16/8 has been working well for me and I'm honestly surprised it has not been difficult. I'm down 19 pounds now, shirts are fitting better, I'm needing to tighten the belt another notch, I'm feeling better, and my aches and pains in my feet are almost gone. I'm still not drinking much (except for when in Vegas-heck, the drinks are free while gambling) but I'm not missing it that much. I have stepped up the workouts by increasing the weight I use and reps, so I may be making a bit of progress in that area. Oh, and the beets!!!! I honestly do feel more energetic after drinking it.

 

[LVRebel]

Update:

So far, the keto dieting and exercise along with intermittent fasting 16/8 has been working well for me and I'm honestly surprised it has not been difficult. I'm down 19 pounds now, shirts are fitting better, I'm needing to tighten the belt another notch, I'm feeling better, and my aches and pains in my feet are almost gone. I'm still not drinking much (except for when in Vegas-heck, the drinks are free while gambling) but I'm not missing it that much. I have stepped up the workouts by increasing the weight I use and reps, so I may be making a bit of progress in that area. Oh, and the beets!!!! I honestly do feel more energetic after drinking it.

Nice work! Keep it up.