Another health and fitness thread anyone?

I was at a Bass Pro shop getting some stuff yesterday when my fast hit the 18 hr mark. I tried to get to the woods to scout without eating but I passed a store. A Slim Jim and a mini donut was all it took to break all that hard work.Lol

 

Haha, I'm already done. Not much will power today for me. A can of sardines got me, then a spoon of peanut butter. But I was able to skip a meal, which will help me.

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I uped my sodium this week from about 500 mg per hour to 1500 mg per hour while working out. It made a huge difference for me. No cramps in the heat and almost zero side effects on recover the next day. Think the extra sodium helped to retain water in my body and not become dehydrated. I justed used table salt, but have order a bag of sodium citrate. Supposedly it's easier to digest. The hardest thing was getting over the taste of salt water. After a hour of working out, didn't notice the taste.

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Thanks I will try that...my legs feel heavy on my runs.

 

My .02 on you guys who are running (eww), find a balance on your carbs and if you "load up" do it a couple hours before you run. I don't know an amount, but what I do know is, carbs are your friend when running. Carbs really suck only if you don't burn them. Remember you'll continue to burn them after a run or really any kind of intense exercise.

 

The greater the intensity of exercise, the more carbs are needed as a fuel source. Stored body fat is best used as an energy source when intensity is low and duration is long.

 

Do you have a recovery day in your regiment? And are you getting enough sleep...

And are you exercising in a fasted state (e.g. P re-breakfast)?

And besides carbs, so you know roughly your protein & fat intake (g/day)...?

I'm remember tidbits from old podcasts from Dan Staton (former crossfit games competitor / box ower) and Ben Greenfield ( former triathlete) related to the above...

If I was in ketosis, I'd carb up four short durations as jet fuel as needed (infrequently while training, more often when competing or had a big push planned like hiking 50+ miles in a couple days or elk hunting).

 

You guys might enjoy reading “Endure”. By Alex Hutchinson. It’s about the science of human performance. The quest for a sub two hour marathon is at the heart of the story but the science resonates for all endurance athletes.


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One of the best things since dropping 85 lbs and working out all the time, is my ability to work on food plots or othw projects is night and day different. Man I can work so much harder and longer now. It's great. If you are just getting going, lemme tell you it's worth it and I so wish I had done this years ago.

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I've always been a poor sleeper. I'm sure it has taken a toll on me.

 

It's funny you would post this today. I was just out doing camera work and scouting for about 4hrs in 90° heat. And that after a 90min workout this morning. I was thinking back about 10yrs ago being out with my son-in-law who's a nurse. We were hanging stands and trimming in about the same conditions as today. After about 2hrs I literally thought I was going to pass out, and he did too. He told me to sit down and try to rest. He told me later "I thought for sure you were going to pass out!" Well that was 10yrs and 110lbs ago. Today in the same conditions, no problem at all! Like you, I wish I had done it years before. But one thing is for sure, we did it now and it wasn't too late! Praise the Lord, we saw the light!!

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Indeed Jim!!!

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I’ll do it while I can. Just rolled over to 29 a week ago so I’m young. I’ll start slow by just adding a small meal worth around 200 cals and steadily go up. Right now I’m on roughly 2300-2500 cals average and I’ll likely end up at the 3500 mark. I’m 6’2 215 and that’s lean enough. I usually start getting tired of food once I get close to the 240 mark but I’d like to see if I could break 250 once. Just want to be sure I can come back down and get the benefit. I’d like to break into the 500’s on my squat and deadlift and touch 400 on my bench.


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Try magnesium. I’m also a poor sleeper. The amount of hours varies but regardless I’d be restless. My wife is close to completing her nurse practitioner clinicals and she learned about magnesium. She put me on it. I take one about 3 hours or so before bed (with dinner) and I swear I haven’t slept this well since I was child. I like to have a hot drink too but that’s just a personal preference. Normally would wake up with tossed sheets and somewhere on the mattress. No more. Now if I go to sleep on my left side, I wake up in the same position. I did deal with some grogginess at first but that’s mostly gone and it doesn’t appear to be a negative long term agent like a Melatonin. It’s worth a try!

Be sure to just get a pure magnesium supplement though. Not something marketed for sleep as it will likely have a proprietary blend of junk you don’t need.


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Well, my buddy wanted accountability trying to the 75 hard program. I agreed to do it with him without really knowing anything about it. It’s pretty straightforward and it doesn’t seem that hard other than the water. Ha ha. I already work out twice today. I already read a lot, I already usually stick to my diet but drinking a gallon of water is not easy for me. I hate drinking that much water. Day one today.


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I'm going nuts! Blown out back is no fun. All I'm doing is sitting here thinking about all the stuff I need to do and it's killing me not to exercise. I cut my calories in half because I'm not moving all day and I've steadily still gaining weight. Up 5 lbs this week alone. I did get out yesterday for about 4 hours to walk along as my kids went school shopping. That was alittle rough by the end of it! Haha

Had a MRI done last week, waiting on results and the wife wanted me to see a specialist, that's not til August. I'm just hoping I heal up naturally and get back to some what normal. I've been dealing with this since I was 15, so not my first time.

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Back problems are no joke! One of my guys at the office is going on almost 2 years of issues. He's been doing PT and everything under the sun to avoid surgery. There were weeks when he literally couldn't drive or come to work it was so bad. Now he stands all day and still gimps around like a 90 year old. It's terrible. And he used to be an extremely active cyclist. I don't think he's ridden in almost 2 full years. Hope you get it fixed up!!

I ate like a fat boy again this weekend but true to form I got back after it this morning. 30 minutes on the stairs and 45 minute push day. Did a bunch of bench work, dips, some cable flies. The usual chest suspects.

Had my overnight oats for breakfast, a protein shake around 11, and will have my venison gruel for lunch here in a bit.

 

I lost 12 pounds so far
then got stuck on 12 pounds for several days. Last night at the in laws there was pulled pork, pickled beets, fresh blackberries, homemade ice cream, home made wine etc.
I ate more last night than I have in awhile. I'm calling it a kick start to get off my plateau, might just be lying to myself but that is the only time I've cheated.

 

Chest and back were up in the rotation today. Saved the deadlifts for last, since they just wipe me out. Hour and 15 total. I'm toast.

 

Round 1
Pulldowns 3 x 12 @150lbs
Plank 3 x 30 secs
Seated Row 3 x 10 @200lbs
Dead Bug 3 x 20


Round 2:
Single-arm high cable row 3 x 10 @100lbs
DB Chest Press 3 x 8 @55lbs
Toe Touches 3 x 15


Round 3:
Rope Face Pulls 3 x 12 @50lbs
DB Curls 3 x 8 @35lbs
Toe Hold 3 x 30 secs @5lbs
Dips 3 x8 @BW

I decided doing Assault Bike sprints in this workout and then doing legs the next day was a bad idea last week, tweaked my hamstring and didn't deadlift on Friday so I just walked the end of last week. Going to work with my son tonight to prep him for his QB audition for the 7th grade football team coming up in a few weeks. I may hit a little more upperbody work with him after that if he is up for it.