Health and Fitness Conversation

[Busguy2010]

Just wondering where everybody's at and if anybody has insight. Life always gets in the way and I tend to neglect to exercise on the regular. I used to go to the gym for about two hours per day, six days per week, but that ended up being just unsustainable for me. As a teen I struggled to gain weight and even though I worked out that much and ate 4000 calories per day, I never broke 195 after all that work. People always called me a string bean. Now I'm in my 30s and I guess my metabolism slowed down quite a bit because now I'm 6'4" and 210 without any effort. I'm a lil chubby, but I finally feel like I'm filling out my frame, which I'd guess could support about 225 if I'd just work out more.

So I've been doing calisthenics. Last month I did 2,000 push-ups, and this month my goal has been to do 2000 body weight squats. Honestly it's the first time I've felt old lol. Working out is just painful now. But I've noticed some improvement just from doing these simple exercises. I think next month my goal will be to do 300 minutes of planks in the month

Cardio has never been my thing, at my very best I'd run two miles in 12 minutes, but I never have done more. I know thats nothing to a lot of people. I go on bike rides on the trail when I feel up to it and I get passed by a lot of avid bicyclists. Probably doing about 60-70% of their speed. I was part of Omaha's semi pro ultimate frisbee team for two years at age 24-25 and I would clock 20,000 or more steps in two hours of practice, and we practiced three times per week, plus tournaments every other weekend May through September, which I'd venture to guess I'd get 60,000 steps per day during those tournaments, and I wasn't even on the field half as much as some of my teammates. Absolute best shape of my life. I dont even know how I did it.

I've been feeling super lazy lately, and I ended up going for a one mile run just out of the blue today. It was the first time I just went for a run for the purpose of just running in probably 12 years. I just felt like it. I didn't clock it, but it was a gentle run. I ran a mile in about 10 minutes just based on the time the analog clock said when I left the house and when I got back.

But it felt good. I may try to reincorporate it into my life again.

So, what's your fitness story? What do you do and how do you want to improve and seek motivation?

[Louie]

I think, at least for me, the key was having something enjoyable that benefits from working out. And that's been basketball, which I still get to play competitively in leagues weekly now in my mid 30s. Sounds like frisbee was your version of that, wonder if there are any leagues around the city?

Since getting out of college I've worked out somewhere between 3 and 6 days a week (lifting along with basketball time permitting), allowing for flexibility with social schedules and the like. I've been anywhere from 210 to 190 for the past decade or so and am 6'2. But I've managed to put on quite a bit of muscle over the past 5 or so years, probably related to slower metabolism ha. I'm sure I have some sort of body dysmorphia, as not working out does make me feel pretty shameful/guilty. Idk, but that's just the way that goes.

Do you belong to a gym or anything of that nature? Sometimes just forcing yourself to make that monthly payment helps motivate. Though, I would avoid Genesis at all costs. That place is run by scammers.

Btw, great thread topic, working out in some fashion, is probably my favorite hobby.

[almighty_tuna]

I was probably in the best shape of my life around 15yrs ago; late 20s, multiple half marathons, multi-day bike rides, even a full marathon in there. 6'1" 210lb. Got burned out on running, didn't get burned out on all the tasty food though! Long story short, got lazy, had back surgery a few years ago and hit the other end of the spectrum being in the worst shape of my life; 6'1", 275lb and 36% body fat.

Got serious about nutrition about 14 months ago and began a strict diet of ~160g protein/day and a protein/fat/carb ratio of 30%/65%/5%, respectively. Dropped down to ~228 before I started incorporating a similarly strict regimen of exercise. For about 10 months now I've been going to the gym 4 days/week to lift. Each day is a bit different, but some of the routines include, deadlifts, squats, pushups, and an abundance of other torturous exercises. Lately I've been incorporating 10-20mi bike rides on off days as well with Mrs Tuna. Today's docket is:

SL Balance w/Plate Overhead (3x10@20lb)
Kneeling Rotational Row (3x8)
Russian Kettlebell Swing (3x20@20kg)
Dumbell Press w/KB Rack Hold (3x6@30lb)
Tall kneeling Cable Row (3x8@35lb)
Medicine Ball Russian Twist (3x20@8lb)
Situps (3x15)

All of this work has gotten me to ~239lb and 23.8% body fat. Still a ways to go until I get where I want to be, but that's fine - it's progress. I definitely feel much better all around and my physical data (blood work, BP, etc) reflect that as well. That really has become a great motivator in terms of setting myself up to enjoy the longer distance bike rides, backcountry treks, and other activities I did when I was younger for many years to come. Not to mention just being healthier in general to give myself the best shot I can to enjoy my older years. I've seen enough friends, friends' parents, etc suffer, die, have a sh1tty quality of life as they got older b/c they simply stopped trying or ignored their health.

[Doctor Fate]

I'm like Louie, basketball is my thing. I'm in my mid-30s, 6'1' and have hovered around 200 lbs for the past decade or so. I still play pick-up basketball 3 or 4 times a week, and play in competitive city leagues. I've been lifting on the days I don't hoop.

Lately, I've been trying to focus on recovery. As I've gotten older, my legs and back give me some pain after I play. So I've been trying some different things to help boost recovery time and not be as sore. Also, focusing on what I eat has helped me feel good.

My wife and I also go on bike rides multiple times a week. And that has been great for physical and mental health.

[ricko]

Been swimming recreationally since 5–organized sports from little league thru high school. Started swimming for health and fitness in college. Took up jogging in my late 20’s, interspersed with distance swimming. Did that into my mid-50’s, when one knee started getting a little twitchy, then changed to speed walking. Been doing that ever since. My workout advice to the younger folks from an old fart—-be kind to your joints. I wish I’d jogged less and swam more. It’s easy to over-do your workouts. I haven’t had anything like a knee replacement, but friends of mine have. Also, your bad habits will eventually catch up with you. Everyone over a certain age has to manage their health. Cut down on animal fats and fried foods. Too many relatives have had to go through bypass surgery—-ain’t pretty. I’ve been lucky so far, only been in the hospital overnight once.

I think the important thing is to stay active. From what I’ve read, even a little bit of walking has a big benefit.

[ita]

Great conversation! I was heavy set throughout elementary school and thinned out through my adolescence with the help of basketball. I was playing hours a day at school and after. All pick up, nothing formal. Stopped playing in high school as often because we moved and didn't have the same people or opportunities to play pick up. I started to push ups in high school because I wanted to be able to flex my chest like a pro wrestler.

Started lifting weights and running in college because in Hawaii it's a beach culture, with all the good and bad that comes with it. Plus, I watched DBZ as a kid and lots of Arnold and Sylvester as a kid so that's what I thought an adult male should look like. Got extra cardio from walking to and from work, school and home because I rode the bus. Never really got that ripped, but was fit. However, probably overworked myself in the weight room, came away with clicking shoulders, hips, and other joint pain, following workouts from bodybuilding.com and Arnold's 6 day work out.

I continued to lift during grad school, just not as often or consistent. We had our first kid and second during grad school, so I started to exercise even less. Started working full time, had our third, and started gaining weight. Started playing basketball again with a coworker a couple times a week and accumulating lifting equipment for my basement since we had the space.

Pandemic hit and started working from home. Thankfully I had been buying stuff and had enough to start lifting frequently and consistently again. Thanks to that time, I have been back on track lifting pretty consistently for 2-3 years now. There is way more information available about the science and theory behind lifting, particularly for naturals, so I have been better at keeping joint pain and other injuries at bay, though it hasn't been perfect. Notwithstanding, in my mid-30's, I have hit strength goals I thought were impossible me. I started running again a couple months ago and it's been good, I had been doing a few 30 minute walks a week before then. I have always had a regimented lifting schedule and was listing 4-6 days the last couple years, now I am back to 3 days. Now try to get a couple runs a week, 1.2-2 miles. My priority is still lifting, and I feel like that distance helps my lifting, not hurt it.

As a "real" adult, I continue to exercise for literal health reasons. Family history is terrible including diabetes, high cholesterol, high blood pressure, cancer, heart disease. I want to live long with my kids. So in addition to still trying to look like Goku, I have more important reasons to hit and weights and the pavement and watch what I eat now.

On the nutrition side, when I lifted through college, I ate a high protein (200+g per day), but was fairly low calorie, about 2000. More recently, there's new evidence that you don't need that much to build muscle mass, so I have experimented with less. Eat mostly lean meats like chicken, lean cuts of pork, and fish, dairy, variety of vegetables and fruits, but still enjoying sweets, snacks and baked goods. Try to get sufficient fiber. Nothing crazy. Supplement with protein powder and daily multivitamin, though I have used creatine, glutamine, preworkouts, to some success.

[Busguy2010]

Sounds like frisbee was your version of that, wonder if there are any leagues around the city?

There definitely is a league, and I love that sport. But the reason I quit was getting injured too much. I had a back injury, twisted ankles, bad knees, achillies tendonitis, dislocated shoulders. Nothing that required surgery, but still, lots of pain and rehab.

But I've managed to put on quite a bit of muscle over the past 5 or so years, probably related to slower metabolism ha. I'm sure I have some sort of body dysmorphia, as not working out does make me feel pretty shameful/guilty. Idk, but that's just the way that goes.

I'm right there with ya. I'm actually pretty happy to have a slower metabolism now. My workouts no longer feel like a wasted effort like they did 10-15 years ago, as it seems I can keep and gain weight fairly easily now.

I definitely have to have had some sort of body dysmorphia too. I constantly got made fun of for being scrawny and that's why I started working out. I actually was one of the more built guys in school by the time I hit my senior year at 6'4" 195... Really regret not playing football at that time. But still people made jokes about my body. I never really understood.

Do you belong to a gym or anything of that nature? Sometimes just forcing yourself to make that monthly payment helps motivate. Though, I would avoid Genesis at all costs. That place is run by scammers.

I was a member at 24hour Fitness. I don't think I'll ever be a gym member again. It was just too busy, and I ended up with a regimen of going to the gym from 10pm-12am just to avoid the crowd. I've found that body weight exercises are all I really need to do at the moment. That may change if I decide I want to make some more gains, but I doubt I'd do anything more than buy a weight set. Most gym equipment outside of freeweights is unnecessary anyway.

Btw, great thread topic, working out in some fashion, is probably my favorite hobby.

Agree! I definitely feel better having picked some level of exercise back up!

[Busguy2010]

Lately, I've been trying to focus on recovery. As I've gotten older, my legs and back give me some pain after I play. So I've been trying some different things to help boost recovery time and not be as sore. Also, focusing on what I eat has helped me feel good.

I think that's definitely the harder part now. Don't quite bounce back like I used to lol.

[Busguy2010]

My workout advice to the younger folks from an old fart—-be kind to your joints. I wish I’d jogged less and swam more. It’s easy to over-do your workouts. I haven’t had anything like a knee replacement, but friends of mine have. Also, your bad habits will eventually catch up with you.

Thanks for the sound advice! I'm definitely paying for my ultimate frisbee days. That sport is very hard on knees.

[Busguy2010]

I watched DBZ as a kid and lots of Arnold and Sylvester as a kid so that's what I thought an adult male should look like... Never really got that ripped, but was fit. However, probably overworked myself in the weight room, came away with clicking shoulders, hips, and other joint pain, following workouts from bodybuilding.com and Arnold's 6 day work out.

I did the exact same things. Arnold really is one of my biggest idols. But I too overworked myself. I actually was shooting to be a "bodybuilder", but after about a year, I realized my body just wasn't built to be like that. Then I just went for an athletic shape, the best version of myself that I can be. I still have yet to hit that, but a lot of the time I think its not whether you hit that goal or not, just how you come closer to it. I would have killed to be 210lbs in high school, and yet here I am now. Still, 225 for me was always a dream of mine, and I feel like its more within reach now that I'm older. Peak Arnold was 6'3", 235 at contest. Now I know I'll probably never get there, but I feel pretty good about getting closer.

On the nutrition side, when I lifted through college, I ate a high protein (200+g per day), but was fairly low calorie, about 2000. More recently, there's new evidence that you don't need that much to build muscle mass, so I have experimented with less. Eat mostly lean meats like chicken, lean cuts of pork, and fish, dairy, variety of vegetables and fruits, but still enjoying sweets, snacks and baked goods. Try to get sufficient fiber. Nothing crazy. Supplement with protein powder and daily multivitamin, though I have used creatine, glutamine, preworkouts, to some success.

I used to follow a very strict nutrition regimen as well. It got real old real quick lol. Nowadays I pretty much eat whatever I want, but I instinctually also regularly incorporate meal prep in my life from my "bodybuilding" days. However, not nearly as strict and "clean" For example, the last thing I meal prepped was a pork tenderloin with green beans, and mashed potatoes & gravy. And it still all checked out nutritionally and was delicious. I think back in the day, I was under the impression bodybuilding nutrition was basically chicken breast, brown rice and mixed vegetables, six times a day.

[Louie]

There definitely is a league, and I love that sport. But the reason I quit was getting injured too much. I had a back injury, twisted ankles, bad knees, achillies tendonitis, dislocated shoulders. Nothing that required surgery, but still, lots of pain and rehab.

A fair concern, I wear some pretty heavy duty ankle braces that keep my jello joints from exploding.

I definitely have to have had some sort of body dysmorphia too. I constantly got made fun of for being scrawny and that's why I started working out. I actually was one of the more built guys in school by the time I hit my senior year at 6'4" 195... Really regret not playing football at that time. But still people made jokes about my body. I never really understood.

Yeah, I have a feeling that maybe a similar reason for mine. But I guess it's kept me healthy and active so far.

I was a member at 24hour Fitness. I don't think I'll ever be a gym member again. It was just too busy, and I ended up with a regimen of going to the gym from 10pm-12am just to avoid the crowd. I've found that body weight exercises are all I really need to do at the moment. That may change if I decide I want to make some more gains, but I doubt I'd do anything more than buy a weight set. Most gym equipment outside of freeweights is unnecessary anyway.

I totally get that, I think I'd be annoyed as well with crowds, but living in Dundee and having my wife as an alumni allows me to get access to the UNO gym, which is bonkers nice and has unlimited amenities. Certainly the best indoor basketball gyms in the city for the purpose.

[ricko]

At the risk of being a eomaha scold, I’d like to warn anyone doing or considering chemical enhancements. When I was younger, I was suspicious of a good friend of mine doing something to bulk up his body. He ended up in the hospital with liver damage as a result. He had a lot of loose skin when he kicked whatever he was doing. The weird thing was, he was one of the most drop-dead handsome guys I’d ever seen, so I guess body dysmorphia can happen to anyone.

[BRoss]

I do a lot of walking. Averaged 13k steps a day last month for a total of just over 400k steps and making 2m steps for the year with half of that done the last three months. Probably in the best shape of my life atm as I've always been very sedentary. I've only been ramping up over the last few years but have really blown things away this year.

[ChadJK]

My wife is on a prescription that can block B-12 uptake. Anyone know where to get B-12 shots in Omaha?

[almighty_tuna]

For those interested, DSW has Saucony running shoes for cheap. Just picked up a pair of Ride 15 shoes for $37 shipped. Hit the link for the Slickdeals post with the coupon codes.

https://slickdeals.net/f/16895428-sauco ... 9ab07437eb