I have actually cut a bit of fat while gaining. I still wear medium size shirts. :P

I've gained 5lbs the last few months but I've gotten much stronger in that same timeframe. Finally benched 315 on Tuesday which I have been chasing off and on for a long time. Not bad for 5'11" @ 185lbs.

Less running, more protein, and doing 5x5 has paid off. Also did this while doing a mostly low carb diet but I have been killing my protein intake. Plan to go back to more carb balanced starting Sunday but I am going to try to cut calories for the next 4 weeks to get ready for Mexico.

Yeah, I think the difference for me has been strict adherence to proper form, pushing to failure consistently, being more strict about my eating. I've been meal prepping the last month and a half, and making sure I'm intaking protein on a schedule, particularly later in the day when i normally would get a little lazy about that.

And now I'm doing unassisted pull-ups for the first time since 2016 again. just 4-5 at a time, but it's been years since I could even do one, and I'm heavier now than I was back then, so it's progress.

Considering taking a break from the iron. A lot of people have been telling me to try a calisthenics work out. But no one seems to offer a routine that they arent paying for through an app. Any ideas?

How many miles do u ****ers run a week? I ran my first mile since I was 22 other day and took me 10 minutes. Obv didnt run entire thing. I am an out of shape shithead

I was doing 2 miles a day 5 days a week. When covid hit and I started running outside I developed plantar fasciitis in one heel then the other. Ran my first mile since a few weeks ago. Easing back into it slowly now. Goal is 2.5 a day.

I don't much anymore. My knees just won't put up with a ton of running anymore. I can still run a mile sub-8, barely on a treadmill, but running dozens of miles a week is no longer an option for me. When I still could, I ran about 3 miles/day 3-4 times a week. On a treadmill, shooting for a sub-9 minute mile.


I row 5,000 meters 3 times a week (rowing machine), walk on the treadmill @14% grade/3.5 mph for 30 minutes 3 times a week. Sometimes substitute 30 minutes on the stairmaster. That's it.

In April, I'll bump my rowing up to 10,000 meters/twice a week for a month, then bump that to 3 times a week until middle of June, and drop the treadmill/starmaster. That'll get me in shape for my fishing trips in July/August.

Maybe like 6-ish.

I mainly do it for the light cardio and outdoors time/sunlight for my mood.

Heh. I’ve averaged about 35 miles a week the last decade. Injuries backed me off a few times.

Decided to focus on lifting for a few months and I’ll pick the
miles up again in spring.

I’ve learned your body can only be a slave to one master. You can run a lot and be kind of strong or run a little and be a lot strong.

I just want my heart to keep beating. Never had a problem with weight. I just know I eat like shit and can't be great for my ticker. Noticed my blood pressure went up for the first time ever in my life the other day. It was 130/88.

My bench max is currently 305. once I get some tendonitis to clear up I am going for 315.

I'm just a small 5'8" 193-195lbs

Zero. I train for strength not fitness. I get a couple mile walk or two in per day to keep the heart happy.

Update: Running a marathon in March. In Week 14 of an 18 week training plan.

Feel great.

I probably walk 15 miles a week in the summer but it does not appear to do anything for me in terms of improving my resting heart rate or ability to run long distances.

You're not getting your heartrate up to the right level. Doesn't matter if you walk/jog/row/stairmaster/whatever, it's all wasted unless you get your heartrate up to the right range. For me, at 54, I have to keep my heartrate up to at least 135-150 range/25-30 minutes to improve my endurance (presumably my resting heartrate as well, though it's been pretty steady at about 58 beats/minute for 6-7 years now).

I'd probably run for around half a mile, then walk until you felt like you could jog again, rinse and repeat, instead of just walking for 3 miles/day. Or walk uphill at about a 3.0 mph pace for 3 miles. A weighted vest/carrying weights would probably also do the trick.