Another health and fitness thread anyone?

Chest and back today after a week off was no joke.

I usually wait a half hour to hour before having a post workout protein shake. Anybody have any thoughts on best times for adding protein?

Most days I also mix some powder in my breakfast, Greek yogurt and oats usually.

 

My workouts are always early morning, so I eat a protein bar prior to going. I have found that I don't run out of energy nearly as quick as opposed to just eating a normal breakfast. My source of protein is a met RX bar. They make several flavors and they are around 30 grams of protein. They are 400 calories so they fit perfectly in my daily calorie goals.

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Those bars taste good too...
Can't do the early morning workout. Let me rephrase that. I'm too lazy to make myself do an early morning workout. If I had to, I would. I work from home, so I have the luxury of goofing around, getting woke up and then getting in a workout later in the morning or afternoon.

 

Man, if I don't go first thing, there's a good chance I won't go at all. It seems I'll find any excuse, and I'm retired!

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I have to take a month off of PT and all that but I will be doing the stretching and flexibility excersizes in the hotel fitness room.

 

There might be some evidence to suggest there is an “anabolic window”. I don’t know how good the science is regarding nutrient timing. My guess is if there is some benefit it is probably small relative to making sure you are hiring your macro goals for your goal.


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30 to 60 min after is the best window to absorb a lot of nutrients after hard training. Dense foods or protein drinks work fast to load protein and sugars.

 

I was in the mood to try something different today and let someone else program my workout. I do this from time to time as I have found that is exposes oversights in my own programming. Today I learned that I do not put in enough single leg work in the weight room. This workout came from Wilderness Athlete. I hit my legs pretty hard with cardio based training all the time. Apparently, other than deadlifts, I have been neglecting that with the weights. This was a little humbling.

3 rounds done as a circuit with 1 minute rest between exercises:

Barbell Back Squat 6 reps @185lbs
Single Leg RDL 8 reps per leg @20lbs DBs in each hand
DB Reverse Lunge 8 reps @20lbs DBs in each hand
KB Swing 12 reps @80lbs
TRX Single-Leg Squats x 8 reps
Barbell Calf Raises x 12 reps @95lbs
150 yard sled drag with 100lbs (I added this for conditioning, not in the original workout)

 

I am spending my own money so it intend to get my $ worth out of the treatment. I work hard on form and breathing during PT. Some days I feel like a broken down old man today was one of them. On knees breath in flex core, shoulders square hands on hips pick one knee up and cross over with your foot and plant just on the other side of your opposite knee take a breath and go back to a knee. Could not do it without planting a hand or both, pisses me off I will work on that.

 

75 Hard - Day 15 Update

I'm in a groove now and feeling great. Total weight loss in the first two weeks is just over 5 lbs. I'm tracking to lose somewhere in the neighborhood of 25 lbs by the end, which is pretty consistent with what I've seen and heard from others in my same age/size range.

I have my water consumption down to a system that works well, and I typically finish up my gallon in the late afternoon, around 4-5 pm. Since I'm typically ahead of the game I can actually sneak in a single 8 oz cup of coffee every now and again.

Workouts have really been good lately and I'm trying to mix it up as much as possible. I'm generally doing a push/pull/legs split and then riding my spin bike on "off" days. I'm also mixing in a pretty brutal kettlebell circuit once a week.

My outdoor workouts primarily consist of weighted rucks on days when my legs are feeling good and basic walking when I need a "recovery". I typically do about a 3 mile loop from my house at night, which has been working great. On the weekends when it's nice I'll take a couple of my kids out and go for a hike on the local walking trails.

60 days to go.

 

Awesome routine!

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Good stuff Justin. Any thoughts on your next move when this is over?


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Another sign I have been neglecting hitting my legs hard enough with weights, I did this on Monday. On Tuesday it hurt to sit on the toilet, that is always a sign of a great leg workout.

 

I honestly haven't put a ton of thought into the after just yet. I've been focused on tweaking my current routine to find what works best for me so I can get through the next 60 days.

I'm currently on track to weigh somewhere in the 195-192 range when this challenge finishes. I want to end up at 185 so I'll need to first put together a plan to get down to that weight once the challenge ends, and then work to maintain it. This will need to be done by staying disciplined and using the tools I develop over the next two months. It's not rocket science how to do it, it's just determination and self-control to actually do it.

 

That's a badass circuit! I only have a 20 lb and 30 lb kettlebell at home so this is what I've been doing.

KB swing - 20 seconds
Overhead press - 20 sec per side
Squats - 40 seconds
Single arm row - 20 sec per side
KB Halo - 40 seconds
KB Figure 8 - 40 seconds
Reverse lunge - 5 per side

Roughly 30 seconds between exercises, 2 min rest between circuits, 5 total circuits. It's a solid 35 minute circuit that has really been kicking my butt.

 

Gotcha, I hope it works out for you. You’ve a done pretty good job losing weight in the past so I’m sure you will crush it again. Your a bright guy I hope you find a way to make it sustainable. It’s easier to keep the weight off with fewer sacrifices/struggles once you figure out how to do that.


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Low back is still a little angry from the added work my posterior chain and glutes have been seeing.
Decided I would just do some pull ups and push ups and run a couple miles.
It was harder than I anticipated. I did 5 sets of 10 pull ups and 20 push ups followed by 5 sets of 5 pull ups and 20 push ups. Push ups were easy but the pull ups kicked my butt. I need to get back to doing more than just a couple sets here and there.


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Did a light deadlift workout yesterday, lower body is still having some lingering soreness from the Monday workout.

 

End of Month 1 training. 240.5 to start. 239.2 now. I'm a slow loser. Hoping to double that over the next month. Been doing a lot of slow, 30 to 35min jogs to build up my legs to ensure I don't get injured once I start really adding miles.

 

My knees are a mess and I absolutely hate running, so I use that as my excuse to not do it. Once I get into the 200 lbs-ish range I may throw in a mile on the treadmill here and there, which is plenty good for me.

I did a Tabata workout on my spin bike this morning that absolutely crushed me. Started with 10-15 min of basic stretches and some light resistance bands. I try to do this every day no matter what. Then I jumped on the bike for a 20 minute warm-up. Flat road resistance at 18-20 mph steady pace just to get the legs lose and start working up a little sweat. Then I did 3 circuits of 20 seconds all out, 10 seconds rest x 8 sets with a minute in between circuits. So each circuit is 5 minutes, 15 minutes total for the three. That last one was an absolute killer but damn it feels good when you're done.

Cooked up a two egg cheese omelet and some breakfast sausage links, had a coffee w/collagen powder, and now I'm back to work and guzzling water.