Health & Physical Fitness/Training Thread

[Boone]

I love this thread. Based on the discussion, I need to be taking in about 100 grams of protein per day. My diet is mostly veggies, fruit, and protein (I don’t eat a lot of carbs). I currently do a whey protein shake with some creatine post workout and am going to probably up that (either up my serving or do it twice a day).

As I have started working out and shedding lbs I have noticed a tendency to get ‘wiry’ vs muscular. This is partly because I am currently doing low weight high rep barbell workouts but I think protein intake is probably also a factor. I would prefer building more muscle along with simply leaning down.

 

[Chris]

I love this thread. Based on the discussion, I need to be taking in about 100 grams of protein per day. My diet is mostly veggies, fruit, and protein (I don’t eat a lot of carbs). I currently do a whey protein shake with some creatine post workout and am going to probably up that (either up my serving or do it twice a day).

As I have started working out and shedding lbs I have noticed a tendency to get ‘wiry’ vs muscular. This is partly because I am currently doing low weight high rep barbell workouts but I think protein intake is probably also a factor. I would prefer building more muscle along with simply leaning down.

Split it instead of doubling it.

If muscle gain is the goal then simply reverse your wt protocol. Low weight/high reps is cardio. 😉

There is another form of protein power which is casien. Casein is a slower digesting version than whey. When taken before bed or late in the day with water, it will supply your body with protein during sleep.

 

[purbeast]

I got my right shoulder checked out about 7 weeks ago at this point and I have a tear in the front of my rotator cuff.

I've been doing PT for 6 weeks or so and it seemed to help slightly, however when I went for my 6 week checkup the doctor like yanked my arm in a way that felt like I had a set back.

I have completely changed how I lift with lowering the weight and doing slow reps. I had to leave my ego at the door in order to do this but I do feel like I am getting some better workouts doing this.

I also did dry needling one time and it felt pretty good and relieved me a bit more. I plan on setting up another iteration of this for early next year.

The past month or so however I have had some forearm issues on the same side and I believe it's something with the carpel nerve because of the numbness I get in my ring finger and thumb. I also am noticing that I have pain when I move my wrist/forearm a certain way, and when holding things a certain way. Like even cutting meat a certain way hurts and is uncomfortable.

It hasn't really gotten better in a month or so, so I think I'm going to get it checked out at some point as well.

I'm falling apart over here lol...

 

[Chris]

I got my right shoulder checked out about 7 weeks ago at this point and I have a tear in the front of my rotator cuff.

I've been doing PT for 6 weeks or so and it seemed to help slightly, however when I went for my 6 week checkup the doctor like yanked my arm in a way that felt like I had a set back.

I have completely changed how I lift with lowering the weight and doing slow reps. I had to leave my ego at the door in order to do this but I do feel like I am getting some better workouts doing this.

I also did dry needling one time and it felt pretty good and relieved me a bit more. I plan on setting up another iteration of this for early next year.

The past month or so however I have had some forearm issues on the same side and I believe it's something with the carpel nerve because of the numbness I get in my ring finger and thumb. I also am noticing that I have pain when I move my wrist/forearm a certain way, and when holding things a certain way. Like even cutting meat a certain way hurts and is uncomfortable.

It hasn't really gotten better in a month or so, so I think I'm going to get it checked out at some point as well.

I'm falling apart over here lol...

Don’t worry. As you continue to age it will get worse. 😉

 

[Boone]

I got my right shoulder checked out about 7 weeks ago at this point and I have a tear in the front of my rotator cuff.

I've been doing PT for 6 weeks or so and it seemed to help slightly, however when I went for my 6 week checkup the doctor like yanked my arm in a way that felt like I had a set back.

I have completely changed how I lift with lowering the weight and doing slow reps. I had to leave my ego at the door in order to do this but I do feel like I am getting some better workouts doing this.

I also did dry needling one time and it felt pretty good and relieved me a bit more. I plan on setting up another iteration of this for early next year.

The past month or so however I have had some forearm issues on the same side and I believe it's something with the carpel nerve because of the numbness I get in my ring finger and thumb. I also am noticing that I have pain when I move my wrist/forearm a certain way, and when holding things a certain way. Like even cutting meat a certain way hurts and is uncomfortable.

It hasn't really gotten better in a month or so, so I think I'm going to get it checked out at some point as well.

I'm falling apart over here lol...

I have to wonder if your rotator cuff injury isn’t worse than originally assessed or has been made worse by knucklehead MD yanking on it. Are you sure the symptoms you are having in your forearm and more distantly aren’t radiating from the shoulder?

Dry needling can help a lot especially for a ‘hot spot’ (if you have a nerve fiber bundle that is spasm-ing or that won’t release) but it is usually a multi-session deal. If it were me I would get a 2nd opinion maybe from a physiatrist because it may all be related to that shoulder.

 

[Chris]

An add-on to the vid I posted yesterday-

 

[Chris]

Started off 2026 the proper way with a visit to the gym-

Deep, full motion hack squats on the evil, torturous HS machine
Full range leg extensions
Seated hamstring curls
Banded Paloff Presses (anti-rotational core strength)

 

[Chris]

A little Saturday morning motivation-

 

[Boone]

I spent a lot of December working out on my own (mostly just resistance stuff and high rep dumbbell workouts). To be transparent, this was mostly in an attempt to dig myself out of a black hole I was in mentally (still digging btw). Big thanks to Chris who being extremely knowledgeable on regards to fitness, weight training, and nutrition, put a program together for me. Because he’s awesome like that.

I am really just getting started but joined a good fitness center and have dropped close to 20lbs and slowly but surely getting stronger and fitter. Also been on an alcohol holiday for about 2 months. I’m excited to see how far I can go with it.

 

[Chris]

Looking great! LFG!

 

[skinsmarydu]

Love the shirt, Boone ...very common phrase from my childhood.
Wish I could commit. Tryin' to get there.

 

[Neophyte]

Most of the time, I consider doing my workouts at home to be a real advantage. I mean, if I don't have to get in a car to go somewhere I'm much less likely to blow it off because I'm not in the mood to leave home.

This week has been the outlier though.

Even as minimal as it is, I don't have room in the house for my workout gear. So I've laid down padded tiles on garage floor and use that space.

Temps in my garage this week have been in the low 40s and upper 30s. Ugh.

Next week will be better.

 

[Boone]

I joined the gym at work - probably the only remaining benefit of working there. I am not even going to ask 'what happens when I am no longer an employee?' in a couple months because I suspect they will jack up my membership fee. There is an even larger facility closer to where I live but I haven't gone there yet. I like to workout either first thing in the morning or on the way out as it keeps me disciplined to make sure I actually get there.

When it comes to exercise, I have spent most of my adult life yo-yo-ing between really hard core exercise and then losing interest or momentum and doing nothing. I turn 64 in a couple months and my goal is to be in the best shape I have been in since my Marine days and to sustain it going forward. We'll see how I do.

 

[Boone]

Thanks to Brother Chris, I am about 6 weeks into my 'transformation'. No - I have not gotten a hair transplant or veneers - although I could really benefit from both, lol...
But I have gone from a high weight of almost 210 lbs a few years ago to under 180 lbs (20 lbs of which I have dropped since Christmas). I am working a weight lifting program Mon-Wed-Fri with some stationary bike on off days. When the weather cooperates I will get back on a real bicycle which I think will take things up several notches.

I have definitely gained some muscle. I have never done lower body and core lifting which Chris has built into my plan. I'm seeing some big differences with this in terms of overall strength. On top of the exercise, I haven't had alcohol since early December and don't miss it. I am drinking NA beers (and trying to stick to the lower calorie ones) just to scratch that itch. I will never be a tee-totaler but I think not keeping alcohol in the house (with all of those empty calories and depressant effects that aren't good for me) and just reserving it for social occasions is a big win for me. I haven't necessarily intended to radically change my diet, and I've never been a big processed food guy. I mostly eat meat, vegetables, and fruit anyway, but I am finding my portions to reach 'satiety' are much smaller now. I am only eating one major meal a day with a protein shake or two in between. My only real vice is popcorn but I'm doing it using jarred corn and popping with olive oil so it's not a bad thing. Only carbs I am eating beyond that are rice, maybe an occasional baked potato.

Happy with my progress but I still have a ton of work to do.

 

[Boone]

And go ahead and mock my photo - God knows most of my friends on Facebook did

 

[Chris]

And go ahead and mock my photo - God knows most of my friends on Facebook did

C’mon, be honest. You are just looking for opportunities to show off some nipplege. 😉

 

[Boone]

Always!

 

[Boone]

Since December I have been engaged in trying to transform my older body to some better version approximate to my younger self. Basic approach has been to:

Cut out alcohol
Eat better
Weight lifting program 3x week (thanks Chris)
Cardio 2-3 times per week

This morning, although weight loss has not been a primary goal, I am under 175 lbs for the first time in probably 20 years.

Definitely getting stronger. I’m excited to see how far I can go with it.

 

[Chris]

I heard an interesting quote this morning, goes something like this-

You come into this world looking like your parents, you leave this world looking like your choices.

 

[Boone]

I achieved a milestone today, doing something physically I have not been able to do (un-aided) in more than 30 years.

Dips.

When I started my fitness journey back in December with the help of my fitness coach Chris (who is amazing btw!) between my weight at the time (almost 200 lbs) and my poor upper body strength, there was just no way. I bought large rubber bands to use in order to do dips (slipping over the handles and using them to prop my knees into) which reduced the strain considerably. I've been using those bands for 3 months. Today, I just told myself I don't need them anymore. I did 3 sets of 12 dips per set, unassisted.

It's a little thing, but man, it felt good. I was in my early 30's the last time I could jump up on a dip bar and crank them out. I turn 64 in 3 weeks.