I'm looking at drinking a nice bottle of tequila while looking at the nudes you send me.

Is penguinz really a hot fitness model girl?


Actually, never mind. I'll just pretend she is; I'll sleep better that way.

You be the judge....

penguinz is Wolverine?

Anyone else get hard seeing those pics?

I'm probably the one that's closer to the hot fitness model girl. I'm tan and hairless. He's all fuzzy and burly and manly like a lumberjack.

That tracks. You would 100% have fake tits if you were a chick.

Peng doesn’t give me those vibes.

Me!

Oh wait.... You said hard seeing the pics. I thought you said hard while taking the pics.

As hot fitness girls go, you're not my type. Just saying.:D

Anyone cheat on their diet on Fridays?

Yup, Friday’s the day.

I don't monitor what I eat other than hitting my min protein and min fat for the day. If I happen to eat a bag of oreos then just toss in an extra set for each lift for the next few days.

I'm a pillar of the fitness community and if I cheated one day, might as well give up and start eating ice cream for dinner every night.

My cheat day is Saturday. That’s also the only day I drink.

Does anyone else have a problem with retaining water after eating like crap? I ballooned up to 231 lbs Tuesday following the new years festivities. I looked awful...sausage fingers, squinty eyes, and cankles. I started peeing yesterday and I'm down 17 lbs as of this morning and back to my normal weight.

Definitely and sometimes it’s honestly painful the next morning, which I find weird. Like joint pain but goes away after I hydrate through morning. I’ll put on about 5lbs so that much weight for you is a lot!

lol, that sounds a little extreme. I gained about 6-7 lbs. over Christmas/NYE, but it's coming off now. But obviously sounds like you took in an exorbitant amount of salt for the holidays. me too, but didn't have the extreme results. little puffy in the face, but that was about it.


My cheat day is usually Sat or Sunday.

I probably eat crappy enough that I don't notice it, but did have a trip a while back where I gained like 15 pounds and then lost pretty much all of it within a matter of a few days, and figured it was water weight from the amount of drinking that took place.

I do the keto thing so when I cheat it's usually for an expanded period of time. Fell off the keto wagon Christmas weekend, so have been enjoying some of the other stuff through tonight. Tomorrow it's back to business as usual, with the plan being to make it through to next Christmas.

I don't pick a particular day to cheat because I know that, inevitably, there are going to be some random days when I'll want to (donuts at work, wife wants to go out, etc).

If I get too crazy with low quality carbs I have that issue.

Like cookies
And chips
And empanadas
And m&ms
And pizza
And lots of rum?

Do you think that night have had something to do with it?

The rum doesn't have carbs unless you're mixing it with carbs. Drink away.

Cut carbs for a few days and you will be pissing it out like a racehorse.

And stay away from salt

Of what you listed chips are only thing I have to keep control on.

The rest I feel fine after consuming.

I guess alcohol would be the one thing I monitor somewhat closely. I only drink when I have a scheduled rest day the next day.

Yeah, but that's not subq water you're peeing out. It's water that was bound to glycogen in your muscles. That's why people start keto and lose a bunch of weight right away. It's depleted muscles and that's not really a good thing.

Carbs are super important for muscle/strength building. Most people do get enough 'clean' carbs.

mmmm 12oz burger and 2 cups cooked rice. :drool:

Thinking about picking up some BPC-157 to see if it helps with some nagging tendon issues.

Anyone else have any experience with it? Or TB-500?

I used BPC for a calf strain. I still have 8 vials of it left in the freezer.
I can't say whether it made a difference or not since I have no baseline to compare it to. :shrug:

Has anyone ran the Firece 5 program? Basically 3X5 lifts

193 on the scale this morning. Getting fat.

Lol.



I've started to gain a little weight; up to 176 now, from 172. Shirts are getting a little tight under the arms/across the chest. So are the sleeves.

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.

I've averaged about 40 miles a week these past 4 years, but most of those miles were run slower than 10:00 minutes. But I run that much because I enjoy it and have run 5 marathons these past two years. You can get lots of benefits from just running about 20 miles a week at a nice, easy pace. (https://www.shape.com/fitness/cardio...nefits-running) One thing you'll notice is that improvements come fairly steadily those first few months of running and it can be a lot of fun. Don't increase your mileage too much from week to week, so you can build your base and avoid injury.

Why the need to run long distances?

And why would you walk, and only apparently in the summer, in order to be able to run long distances?

You need to train for what your goal is.

You wouldn't go bowling in order to improve your jump shot.

WTF. You never heard of Zone 2 training?

My resting heart rate is 53-58. I wonder what it would be if I didn't consume a gram of caffeine a day.

Don’t know. Maybe I know it by a different name. I do know as a former runner that to improve your endurance/stamina you have to make your heart/cardiovascular system work to become more efficient. That means elevating your heart rate and keeping it there for 20-30 mins at a time. Never found a better way to do it.



Okay, zone 2 training is basically what I was doing in OrangeTheory. Which is essentially what I just posted; a low-intensity walk/jog, faster than a normal walking pace.

The prevailing guidance, as I understand it, is that 80% of one's training volume should be in this nice and easy zone.

Okay. What’s s hard about asking 3.0 mph? From experience, it doesn’t seem that hard.

My average over the past week has increased to 42, due to battling an illness. It's typically a few beats lower, according to my Garmin Fenix 6, which measures it while I'm sleeping. My heart thinks it current job is easy because a few years ago it had to pump blood for a version of me that was 60 pounds heavier. :)

Oh, I don't think 20-minute miles would get most people to Zone 2. That's a little too slow. You and I are in our 50's. Let's suppose a 55 year-old had a maximum heart rate of 170. Zone 2 would be to get the heart rate to about 60 to 70% of that, which would be 102 to 119 bpm.

I understand that you also run marathons and do Orange Theory. So your harder workouts (or stretches within an Orange Theory session) are a mix of Zone 3 and 4. Those are great for increasing VO2 max, but you don't want to do too much of those a week. On my training plans (e.g. I like Greg McMillain's plan and the Hanson Marathon Method), there might be, say, 2 runs a week out of 5 or 6 that are in those zones.

It's really good to aim for either really nice and easy, like Zone 2, or pretty intense, limiting the intense workouts so that you're not burned out for the easy workouts and long runs. A lot of folks spend too much time in the grey zone, in between these two extremes.

General rule of thumb is 80% of your cardio should be zone 2, this builds endurance.

20% should be at threshold pace which is what you referred to before in the 155BPM range, that increases VO2 max and efficiency.

3 -45 minute sessions in zone 2 and 1 20 minute session at threshold per week is enough to improve VO2 max and also keep you cardio healthy. This can be running, cycling, rowing. assault bike, etc...anything that elevates heart rate.

What's interesting is I read book that quoted a study that shows that having a below average V02 max for you age is a bigger indicator of dying early than if you simply smoked for 20 years. Though I assume that would sort of go hand in hand the idea is bad cardio health in general is worse than being a smoker, even if you aren't a smoker.

So even if you don't smoke and aren't overweight you need to be at least average cardio wise or your health risks are pretty large.

No marathons; that’s a different poster. Never ran a marathon; just two half-Marathons in HS.


And yeah, OT tries to get you to “orange” Level, or level 3. But walking uphill(12% grade or higher) at 3,0 is pretty low intensity. I gave a range that f BP up o 150 because I don’t know his age/fitness. Just trying to keep it wide at either end.

This is my understanding as well. Just listened to Peyson McElveen (cyclist) podcast this morning, and he was talking about the rule being 80/20 for most of the pros across disciplines. 80% of Zone 2/Long Slow Distance/whatever training and 20% intervals. when they look at their training blocks.

Maybe I misunderstood Megatron, but what I was disputing was that there's zero benefit to running if your HR isn't getting up to 150 or so.

And generally, the problem with Zone 2 training is that it requires a lot of time and it's really, really boring (and can feel ineffective since it's not as taxing). Most of my cardio is on a mountain bike, which disallows effective Zone 2 training, unfortunately, due to the dynamic nature of the terrain.

I've been trying to do more social greenway rides with friends to get more zone 2.

Yeah, I think we’re just misunderstanding each other.

M basic point was “get your heart rate up a little , then ease back to a brisk pace.” However we need to do that.

And I shoot for around 135-145 BP because I’m training for a specific physical activity; rowing 450-lb. boats on big rivers. I forgot that’s why I use a BP that high. My bad.

Here's a readable introduction to the different heart rate zones and why each is useful...
https://member.afsfitness.com/conten...art-rate-zones

When I walk 15 miles a week in the summer it is because Im golfing, running golf carts around for work, or the trails behind me house with my girl. I guess I just need to pick up the pace but Id be afraid ppl will think Im a nut fast walking like those old women in the mall. I guess running it is.

Do you think that is dangerous? I consume around 600 mgs a day and Ive read anything more than that your risk of cardiac arrhythmia goes up exponential. Perhaps when you've been doing it for years and have a healthy heart its not so bad though.

Every one is different. Listen to your body.

Finally hit the 315 bench. Was a very easy smooth rep.

Still 10 months left in March.... 4 plates by end of the year?

Been doing a lot of Zone 2 on the trainer and Zwift this offseason, budget the time and put on a long form podcast and just ride. I can tell the difference when I do my interval days. Never have really done structured training in the offseason before, just relied on the residual fitness and the ability for it to come back quickly. At 56 that's getting more and more difficult. FTP is shooting up and I feel great. Enduros(Windrock in a couple weeks), and coaching are coming up, gotta get ready!

I can tell which one of y'all is Low T by watching you ****

We will be at Tenn. Nats for enduro! My son will be racing. I’m just wrenching and support for him at the big races this year. Hoping for drier weather than last year. It was nearly unrideable last year.

Update on HGH:

I've been at it for about 3 months @ 4iu before bed. My shoulder pain really hasn't improved much, so I'm going to start some BPC and see how that does.



My fasted blood glucose has elevated a bit, but is still within a reasonable range. (was about 79, now is about 90).


I've had a little bit of water retention with it, but nothing major. I do have some carpal tunnel-ish tingling fingers, especially in the morning.


Hair growth has sped up, both on my head and on my body.



The big thing I've noticed is an ability to eat not so well and put on zero fat. I'm excited to see what this is going to do for fat loss once I start trying to lean out here in a few weeks.

I don't eat clean by any means and I have managed to put on muscle mass while reducing body fat %.

Peptides are amazing.

What peptides are you on and you're still on TRT as well, correct?

I missed last year, my Mom was on her last days of pancreatic cancer. Two years ago they got the big snowstorm overnight before the race, made the decision the race wasn’t worth it.

Hope to see you there!

TRT

BPC-157
TB-500
AOD9604
Ipamorelin
CJC1295

Might be adding decca at some point as well. Dr has recommended it for joint pain. Studies are showing it is very beneficial for those on TRT and experiencing joint pain.

I don't like deca. I used it when I was younger with no issue. Now that I'm older it makes me depressed as hell. Deca is a no-go now.


And I never had those joint benefits from it. As far as joints go, for me, it felt no different than the good feeling when you let E2 get high and have a little extra water on you.

What dose were you running? This would be .5cc of 300mg per week.

Running higher E2 makes me feel like a lump. Drains all my energy and motivation.

Generally around 400 /week plus equal or greater test on blast. I kept it in when I was just on trt at 100 / week and I didn't really notice anything so I discontinued it.


High E2 feels good to me. My joints feel good and my sex drive is insane. High to me means around 90 or so....higher and I start getting emotional like a little bitch, have trouble sleeping, get intense junk food cravings, and I get a little acne.