[///d]

Originally Posted by Oldgixxer

Just for shits and giggles,whats his diet/nutrition look like and how old is he?

21 years young.

Honestly, not great in the diet/nutrition, but not horrible either. Eats smart enough most of the time for main meals, but boredom snacks on crap all day long. He knows what he needs to do, but doesn't have the self discipline to follow through. It's always "it was just one cookie", but then when I add up those 'one' cookies for the day or the week his eyes get huge when he realizes how much he actually had, but then doesn't change anything. So I point it out to him when he has/had better options and such, but it's up to him to make that choice.

I will admit that our food options here (deployed) make it difficult to stick with eating well. The chow options honestly suck and they rotate the same menu every week, so we are pretty burnt out on the same dried out fish, same dried out chicken, same over-salted greens...

[Oldgixxer]

Originally Posted by ///d

21 years young.

Honestly, not great in the diet/nutrition, but not horrible either. Eats smart enough most of the time for main meals, but boredom snacks on crap all day long. He knows what he needs to do, but doesn't have the self discipline to follow through. It's always "it was just one cookie", but then when I add up those 'one' cookies for the day or the week his eyes get huge when he realizes how much he actually had, but then doesn't change anything. So I point it out to him when he has/had better options and such, but it's up to him to make that choice.

I will admit that our food options here (deployed) make it difficult to stick with eating well. The chow options honestly suck and they rotate the same menu every week, so we are pretty burnt out on the same dried out fish, same dried out chicken, same over-salted greens...

Well,first and foremost I would like to thank you and your training partner for your Service!

Ah,yes being deployed would make things a bit more difficult in regards to getting in all the required protein,carbs etc for bulking and what you listed doesn't seem very appetizing for one meal let alone 7 or 8 lol!

[JP10]

Originally Posted by ///d

21 years young.

Honestly, not great in the diet/nutrition, but not horrible either. Eats smart enough most of the time for main meals, but boredom snacks on crap all day long. He knows what he needs to do, but doesn't have the self discipline to follow through. It's always "it was just one cookie", but then when I add up those 'one' cookies for the day or the week his eyes get huge when he realizes how much he actually had, but then doesn't change anything. So I point it out to him when he has/had better options and such, but it's up to him to make that choice.

I will admit that our food options here (deployed) make it difficult to stick with eating well. The chow options honestly suck and they rotate the same menu every week, so we are pretty burnt out on the same dried out fish, same dried out chicken, same over-salted greens...

He has to buy in to the change before it will really occur. Things will be slow until he does so. That is just the way it is unfortunately. Although the options may suck with that rotation, receiving proper nutrition from that is definitely doable. Although this may not be too much of a comparison, but when I was at my strongest in college all my roommate and myself would eat were chicken breasts. Two breasts per meal twice a day barely seasoned - we would just do our best with different sauces - this went on for what feels like two years... It definitely wasn't what I wanted to eat, but it was the most efficient manner towards our goal.

Agree with the above, thank you both for your service!

[///d]

Originally Posted by Oldgixxer

Well,first and foremost I would like to thank you and your training partner for your Service!

Ah,yes being deployed would make things a bit more difficult in regards to getting in all the required protein,carbs etc for bulking and what you listed doesn't seem very appetizing for one meal let alone 7 or 8 lol!

Originally Posted by JP10

He has to buy in to the change before it will really occur. Things will be slow until he does so. That is just the way it is unfortunately. Although the options may suck with that rotation, receiving proper nutrition from that is definitely doable. Although this may not be too much of a comparison, but when I was at my strongest in college all my roommate and myself would eat were chicken breasts. Two breasts per meal twice a day barely seasoned - we would just do our best with different sauces - this went on for what feels like two years... It definitely wasn't what I wanted to eat, but it was the most efficient manner towards our goal.

Agree with the above, thank you both for your service!

Thanks guys. Almost time to go home

And yes, I agree he hasn't bought into working out or realize the dedication and discipline it takes to achieve what he wants. All I can do is lead the horse to water, I can't make him drink it.

I remember the days of eating nothing but chicken breasts and rice. The gf is on a health kick back home and has been kickin ass at the 75Hard challenge. She's lost roughly 20lbs (she didnt have much to lose) and has gained about 12 back in muscle. Now that she seems to enjoy the fit and healthy life I'm excited to get back to good healthy food and I'm planning to put together a PRx garage gym and hit it hard before summer.

[Oldgixxer]

Originally Posted by Oldgixxer

After a brief hiatus I picked up where I left off training and dragged myself back into the gym Monday. Switched things up quite a bit with some unconventional training and now hitting each body-part twice a week with Sunday as my day off.

Nutrition has been adjusted accordingly. Doing split-sessions at 4am and then back for the second round at 3pm has made me realize how fucking old and decrepit I am. I'll either make some decent gains with newfound motivation or I'll fizzle out within a few weeks.

Stay tuned....

Been kinda dead in here so.....
Following up on this post from a few weeks ago,the switch-up in training has been successful. Motivation is back,although I'm pretty tired and needing a nap or two throughout the day from the split sessions.

[JP10]

Originally Posted by Oldgixxer

Been kinda dead in here so.....
Following up on this post from a few weeks ago,the switch-up in training has been successful. Motivation is back,although I'm pretty tired and needing a nap or two throughout the day from the split sessions.

Looking mean!

I've been stuck at home with Covid since Wednesday. Only rough day was Thursday in which I felt run down so I just rested. Have managed to get a workout in everyday since Thursday though. Basically just full body with minimum weights for about 30-40mins following by a 3-5mile run. Can't wait to get back in the gym once my quarantine is over!

[chassis]

Gym and pool day. Worked lats, traps, tris and biceps with dumbbells to strengthen and rehab. Increased yardage in the pool. Everything felt good, while noting a clicking in the shoulder.

Although I want to keep increasing pool yardage I will probably stay with the low level of 200yds and continue strengthening the shoulder with weights for the rest of the pool season. The risk vs. reward scenario for a re-injury is not attractive to me.

[LauraUnger]

Originally Posted by chassis

Gym and pool day. Worked lats, traps, tris and biceps with dumbbells to strengthen and rehab. Increased yardage in the pool. Everything felt good, while noting a clicking in the shoulder.

Although I want to keep increasing pool yardage I will probably stay with the low level of 200yds and continue strengthening the shoulder with weights for the rest of the pool season. The risk vs. reward scenario for a re-injury is not attractive to me.

I was at the gym today, because my back was hurting after the car. So let me tell you, it's worth it, especially 3-4 times a week. The first day is biceps and back, the second day is triceps and shoulders, the third day is legs and running.

[Dang3r]

Originally Posted by LauraUnger

:палец:

What Russian finger in gym?

[JP10]

Finally back in the gym this week after my quarantine last week. Lost probably 5lbs last week - was exercising daily, but all lean movement followed by 4-5mile runs. Appetite wasn't great last week either. Going to continue to control the diet this week, feeling pretty lean. Yesterday I hit shoulders and biceps. This morning was back and triceps. Each day followed with 2500m on the rowing machine, 15mins of abs, and 75 flights on the stairs.

Trying to get back down to 180lb right now. I was 195lb beginning of last week. 188lb by Friday, probably less then that now. Older I get the less I care about a lot of mass.

[chassis]

Gym day. Did stationary bike, dumbbells and swim. The shoulder rehab is coming along fine. I can feel strength increasing in the shoulders from dumbbell workouts. Pool yardage feels good. I will stick with this regimen and not increase weight or yardage, because it seems like I have a good thing going. Come on spring!

[JP10]

Managed to make it to the gym both Saturday and Sunday. Saturday was chest day, Sunday was back and triceps. Each day followed by rowing, abs, and stairs. Been pushing the weight as of recent and filling back out. I started looking at what I was doing last week and the week prior, reducing calories a little to aggressively, so over the weekend I ate a little more on purpose. No unhealthy foods, just a lot of healthy foods and high protein. Going to try to take it slow and steady with the weight reduction as I want to maintain all the muscle that I possibly can. So I still have the 180lb goal in mind, but I am going to take my time getting there. If I really pushed myself I could've probably got there this week, but would've lost a good bit of muscle along the way.

This morning was Shoulders and Biceps. Overall a good day, sore as shit from the weekend because I have been busting ass in there. Same as before, rowing, abs, and stairs to follow. I've been really going for broke on the rowing machine where the stairs is more so my endurance cardio. Rowed 2450m in 10 minutes yesterday - 2:03/500m pace. Felt pretty damn good about that - until I looked up Ceoncept2 record holders lol.

[JP10]

Another solid day in the gym. I hurt my knee beginning on last year which took maybe a few months of rehab before it was back to 100%. I do an abundance of cardio daily, but due to the knee injury I have basically not lifted legs for months now. With that said I am definitely no chicken (skinny legs), my legs are probably the strongest looking muscle on me due to the amount I row, run, bike, and use the stairs. My upper body is thrashed from the last few days so I decided to lift legs keep close eye on form as to not rehash my knee injury. Leg day went pretty well! Started with leg extensions and straight leg deadlifts (lightweight) to start and warm up. Hammer squats coupled with ab work. Weighted lunges with hip thrusts. Finished with a burnout of heavy leg extensions and explosive lunges coupled with abs. Afterwards did 10mins on the cycle at high intensity and 15 mins on the stairs.

Legs are already pretty sore, but hope to keep this lighter weight progression going as long as my knees hold up!

[AustinZ4]

Wife is stopping teaching her gym classes that she's been doing for 5 year now so she's training with me. Got on the bodyspace app and started doing Jaime Eason's 12 week trainer. Wife is already broken and we're not even to leg day yet...this is going to be awesome.

[Dang3r]

Running is going to be annoying with gloves, thicker jacket and woolcap on. First you need it to tolerate the low temps and later you would drop it because its too hot...

[JP10]

Originally Posted by AustinZ4

Wife is stopping teaching her gym classes that she's been doing for 5 year now so she's training with me. Got on the bodyspace app and started doing Jaime Eason's 12 week trainer. Wife is already broken and we're not even to leg day yet...this is going to be awesome.

That girl is ripped!! My wife is a big fan of beachbody. She does 9 week control freak and their 60 or 90 day fix program. I like that they stress the importance of stretching in that program. Not only do they ensure they properly stretch following the work out, but they also do a controlled stretch before bed. Leads to reduced soreness while maintaining flexibility as you put on muscle mass. Goodluck to both you and your wife!

Originally Posted by Dang3r

Running is going to be annoying with gloves, thicker jacket and woolcap on. First you need it to tolerate the low temps and later you would drop it because its too hot...

Coldest I have to run down here in Charleston is 32°F luckily. In that temp I am in a sweatshirt and shorts - initially I am chilly, but by mile 2 my blood is pumping. Usually pretty dang warm come mile 5.

As far as my workouts go, yesterday was arms day. Today was chest day. Weight is coming down in a controlled manner. Legs are sore as heck from 2 days ago. I'd like a 6-pack this year, currently just a 2-pack. Need to stay aggressive and diligent!

[chassis]

Gym and pool day. Stationary bike + dumbbells work on shoulders + 400 yds swim. Everything feels good. The shoulder is coming along however it feels like there will be some lasting clicking/scar tissue. Hopefully nothing that limits activity.

[JP10]

Made it to the gym the last 5 days. Back/triceps Sunday - awful lift, just felt sh*tty in there. Followed that by 9 holes on the course. Monday was Shoulders/triceps. Tuesday Chest. Wednesday Legs. Today was back/biceps. Core is leaning out nicely so I can't complain there. Have been really good with the diet as well - 3 solid meals a day, snaking has been minimal (healthy ones if anything like hardboiled eggs).

Weekends are my enemy, but I also wouldn't trade them to achieve my goal faster. Gotta just keep pushing!

[chassis]

Gym and pool day. Dumbbell workout on the shoulders, with 6 different exercises. Targeting to strengthen all the muscles surrounding the shoulder in which I suffered an impingement last winter. 400 yards in the pool. Shoulder felt good, but a little tight so I took some ibu.

Has anyone done a DEXA/DXA scan for body fat measurement? I searched this site and didn't see much discussion. Impedance devices seem too variable and overpredict body fat at the lean end of the spectrum.

I found a place near me where I can self pay with no provider order, which is my preference. Comments on DEXA/DXA scans?

[chassis]

Did some time on the treadmill, got the heart rate up a bit, felt good. Was going to do some dumbbells for the shoulder, but thought better of it. This winter has been very much a rehab for the shoulder and it's going OK so far. No need to risk a recurrence.

[JP10]

Been in the gym the last 5 days. Lifts are going well. Have customers in town, so that usually comes at the expense of my health to an extent. Usually take them out to dinner each night and have a few drinks. With that said, haven't missed my 4:30am wake-up for the gym all week. Last 3 days it has been 45min lifts followed by 3-4 mile runs and abs after that.

Plan to take Saturday off and play some golf. Sunday, we will see how I feel. I know we are throwing a super bowl party so depends how many chores the wife has for me haha.

[chassis]

Gym day. Stationary bike, dumbbells focused on shoulders and 200yds swim.

Everything feels good. Not going to push the shoulder harder, I have a good thing going for now.

C’mon spring!