2025 health, fitness and nutrition thread

[ScottyP]

Right there with you. Considering going to a men's health clinic and getting the t shots, but I know there are potential risks (biggest is increased prostrate cancer and that already scares the hell out of me) and I don't know if I want to deal with that. I spoke with my doc about losing weight and he just kinda shrugged and said I was fine.

I tend to try to take in a lot of opinions from various "experts" I noticed that 90% tend to say pretty much the same thing. Plenty of protein, water, fiber and sleep. try to do some strength training but focus on getting moving. When you sift through things, you'll notice that most of the experts tend to say the same thing. Don't get too focused too much on the details (specific exercises/foods/supplements). If you focus on the basics, you will get in better shape than 95% of the population anyways. Even nutrition/fitness experts follow an 80/20 rule of nailing their nutrition/exercise 80% of the time.

Avoid the ones that say to follow a very specific diet. They tend to be the ones that can steer you in the wrong direction. Many keto and carnivore fanatics downplay the benefits of fiber and risks of high fat. Many vegans try to say you don't need much protein. I tend to avoid any nutrition advice from chiropractors as well.

Lastly, keep your primary care doctor in the loop anytime you are considering some of these changes. My physician has a patient portal that I can send messages. Just run anything by your doctor and get the okay.

 

[RagingCloner]

Wanted to give a quick update here. Down 28 pounds since january 1. old clothes are starting to fit, actually went for a run yesterday afternoon. best ive felt in 10 years

 

[MJ29]

I tend to try to take in a lot of opinions from various "experts" I noticed that 90% tend to say pretty much the same thing. Plenty of protein, water, fiber and sleep. try to do some strength training but focus on getting moving. When you sift through things, you'll notice that most of the experts tend to say the same thing. Don't get too focused too much on the details (specific exercises/foods/supplements). If you focus on the basics, you will get in better shape than 95% of the population anyways. Even nutrition/fitness experts follow an 80/20 rule of nailing their nutrition/exercise 80% of the time.

Avoid the ones that say to follow a very specific diet. They tend to be the ones that can steer you in the wrong direction. Many keto and carnivore fanatics downplay the benefits of fiber and risks of high fat. Many vegans try to say you don't need much protein. I tend to avoid any nutrition advice from chiropractors as well.

Lastly, keep your primary care doctor in the loop anytime you are considering some of these changes. My physician has a patient portal that I can send messages. Just run anything by your doctor and get the okay.

Dude in my office yesterday told us he couldn't have one of the free cookies because he's been on the carnivore diet since Christmas. I had to fight so hard against rolilng my eyes.

 

[clonechemist]

I'm gonna hitch a ride on this thread.

Life long, I've had a slow rollercoaster ride as far as fitness/weight goes. Nothing drastic really, but it's still there.

I was never a skinny kid without a lot of effort, but I've also been too active to ever be considered very overweight/obese.

In high school I was an athlete (cross country, tennis, track). Graduated around 160. College I gained the freshman 15 literally. After college, getting married etc. I got up into the upper 180s which was a lot for me then. My dad rode Ragbrai every year, but then broke his leg. To encourage him to get back into riding form, I did as well. Lost 15 lbs and started running/biking. Got into running long distances again and eventually triathlon culminating with an Ironman in 2014. At that point I was again around 160 and very fit.

My wife and I had kids in 2016 and 2018 so understandably my life changed. I've shared this here before, but it was not an easy transition for me. Thankfully I've become happier with who I am as a father, but part of that transition was to abandon my former athletic self.

Over the past 10 years I went from a low of 160 up to 228. The good news is I feel like I'm in a good enough spot with stress, time management and mental health that I can start to give my weight/fitness a little bit of focus. I accredit that to medication, therapy (for a short term), and the fact my kids are older and more self-sufficient.

After our vacation a few weeks back, I got on the scale and decided to lose some weight. In the past when I've been hyper-focused I've used things like MyFitnessPal and garmin data to really micromanage the weight loss. And that obviously worked. It didn't really stay off for very long though.

This time around I'm still doing many of the same weight-loss tricks I've used in the past, except not micromanaging and so far less on the fitness side. I'm down 13 lbs over the past 3 weeks and already feeling some positive returns from that (some clothes fitting slightly better, etc).

It's going to be an interest ride... because I'm no longer willing to put so much effort into the weight loss that other parts of my life suffer. I'm keeping very close track of my mood. If I find that I'm more grumpy or if I'm quicker to get angry, I'm not going to be cutting calories or trying to get that workout in. I also have no illusions of getting back into endurance events.

All that said, I do feel like I need to articulate what my end goals are. I just started this with the statement "228 is too heavy". Under 200 is probably my only real goal at the moment.

I identify with a bunch of what you’ve written here. I’ve shared some more details in the weight loss thread, including setting defined (fairly modest/achievable/reasonable) goals for eating behaviors, exercise, and weight loss.

Like you, in the past I was very intense about exercise and diet, and now figuring out how to balance my own health with demands from my family (married with two kids, 4 and 7) and careers (wife and I both are in very rewarding and passionate careers that we care about deeply) is a huge challenge.

 

[Cybone]

I am suddenly concerned about pulling my groin doing just about anything.

 

[madguy30]

Wanted to give a quick update here. Down 28 pounds since january 1. old clothes are starting to fit, actually went for a run yesterday afternoon. best ive felt in 10 years

This is the key.

Working towards physical and emotional health and there can be a connection.

 

[brianhos]

Wanted to give a quick update here. Down 28 pounds since january 1. old clothes are starting to fit, actually went for a run yesterday afternoon. best ive felt in 10 years

Nice job, you have me beat pretty well. I am 18 down from Jan 1. Have a stress fracture in my hip so it's killing my ability to exercise, but the weight loss is helping it feel better. Can't wait to get this better so I can get back to lifting and long walks.

 

[ScottyP]

Nice job, you have me beat pretty well. I am 18 down from Jan 1. Have a stress fracture in my hip so it's killing my ability to exercise, but the weight loss is helping it feel better. Can't wait to get this better so I can get back to lifting and long walks.

sorry to hear about your injury. You can still make great progress just focusing on your nutrition, at least. Get your nutrition dialed in while your healing and you will make great progress!

 

[BigTurk]

I am suddenly concerned about pulling my groin doing just about anything.

didn't your mother warn you about that? I kid, I kid.

 

[clonechemist]

Nice job, you have me beat pretty well. I am 18 down from Jan 1. Have a stress fracture in my hip so it's killing my ability to exercise, but the weight loss is helping it feel better. Can't wait to get this better so I can get back to lifting and long walks.

Great job to both of you! Good luck with figuring out how to adapt with the hip. Injuries suck!

I’m down 20 pounds from the holiday season, and about 12 from when I started tracking religiously in mid January

 

[ScottyP]

Right now I am resistance training 3x per week.

My workouts usually consist of the following:
Squat (usually barbell or goblet squat)
Deadlift (Trap bar deadlift or dumbbell RDL)
Overhead Press (barbell, dumbbell or machine)
Chest press (barbell, dumbbell or machine)
Row (dumbbell bent over row, cable row, lat pulldown, pull-up)

I do 3 sets of each of these per workout.

Is that enough volume? or do I need to increase to 4 sets of each exercise during my workouts?

 

[throwittoblythe]

Right now I am resistance training 3x per week.

My workouts usually consist of the following:
Squat (usually barbell or goblet squat)
Deadlift (Trap bar deadlift or dumbbell RDL)
Overhead Press (barbell, dumbbell or machine)
Chest press (barbell, dumbbell or machine)
Row (dumbbell bent over row, cable row, lat pulldown, pull-up)

I do 3 sets of each of these per workout.

Is that enough volume? or do I need to increase to 4 sets of each exercise during my workouts?

What’s your rep range? Do you feel like you’re getting close to failure or are you in a comfortable range?

The end goal also matters. If you’re trying to build muscle/get stronger, you need to work your muscles enough that they’ll grow.

If you’re trying to maintain then you don’t need to go as intense.

 

[ScottyP]

What’s your rep range? Do you feel like you’re getting close to failure or are you in a comfortable range?

The end goal also matters. If you’re trying to build muscle/get stronger, you need to work your muscles enough that they’ll grow.

If you’re trying to maintain then you don’t need to go as intense.

I am usually between 8-15 reps and try to get close to failure.

Squats - probably closer to 5 RIR (reps in reserve); I'm dealing with an injured hip and don't have a spotter
Deadlift - probably close to 5 RIR (reps in reserve); more focused on learning to deadlift properly and don't want to hurt my back
Overhead press - usually to failure or 1-2 RIR
Chest Press - usually around 2 RIR
Rows -depends on the exercise (machines usually go to failure, dumbbells probably 3-4 RIR)

I haven't been lifting with this intensity until the last couple of months.

 

[throwittoblythe]

I am usually between 8-15 reps and try to get close to failure.

Squats - probably closer to 5 RIR (reps in reserve); I'm dealing with an injured hip and don't have a spotter
Deadlift - probably close to 5 RIR (reps in reserve); more focused on learning to deadlift properly and don't want to hurt my back
Overhead press - usually to failure or 1-2 RIR
Chest Press - usually around 2 RIR
Rows -depends on the exercise (machines usually go to failure, dumbbells probably 3-4 RIR)

I haven't been lifting with this intensity until the last couple of months.

Sounds like you’re doing it right, to me! Jeff Nippard has some stuff out there of high vs low volume.

Side note: good call on the deadlift. I’ve managed to hurt myself three times trying to learn that lift. Every time it was me pushing myself too far too fast on weight. I’m just returning to DL after 3 months of recovery. Trap bar only for me and slowly building back. Currently at 80% my previous max.

 

[ScottyP]

Sounds like you’re doing it right, to me! Jeff Nippard has some stuff out there of high vs low volume.

Side note: good call on the deadlift. I’ve managed to hurt myself three times trying to learn that lift. Every time it was me pushing myself too far too fast on weight. I’m just returning to DL after 3 months of recovery. Trap bar only for me and slowly building back. Currently at 80% my previous max.

are there some other exercises that I should incorporate? I sometimes will throw in some other exercises such as calf raises, hip-ups, triceps press.

 

[throwittoblythe]

are there some other exercises that I should incorporate? I sometimes will throw in some other exercises such as calf raises, hip-ups, triceps press.

Im not a trainer so dont take my word as gospel…

But you’ve got all the big movements. One thing I do regularly is RDLs (Romanian deadlift). When I hurt my back most recently, my PT recommended doing some glute strengthening exercises to take the load off my back during deadlift.

I do barbell RDLs. You can also do hip thrusts if your gym has a machine or with a dumbbell/kettlebell.

There’s also Bulgarian split squats if you want to hate life…

 

[KnappShack]

Im not a trainer so dont take my word as gospel…

But you’ve got all the big movements. One thing I do regularly is RDLs (Romanian deadlift). When I hurt my back most recently, my PT recommended doing some glute strengthening exercises to take the load off my back during deadlift.

I do barbell RDLs. You can also do hip thrusts if your gym has a machine or with a dumbbell/kettlebell.

There’s also Bulgarian split squats if you want to hate life…

The Bulgarian Split Squat....

Was wearing a heart monitor for a different issue. In my dungeon getting after those. Heavy for me. Lots of intensity

I get a call later from the doc saying I almost died doing Bulgarians. The stress of the move put my heart in a rhythm that wasn't life sustaining. Luckily it was brief

Kids, be safe out there. Crazy enough the Bulgarian Split Squat almost killed me, but possibly saved my life.

 

[Nader_uggghhh]

Right now I am resistance training 3x per week.

My workouts usually consist of the following:
Squat (usually barbell or goblet squat)
Deadlift (Trap bar deadlift or dumbbell RDL)
Overhead Press (barbell, dumbbell or machine)
Chest press (barbell, dumbbell or machine)
Row (dumbbell bent over row, cable row, lat pulldown, pull-up)

I do 3 sets of each of these per workout.

Is that enough volume? or do I need to increase to 4 sets of each exercise during my workouts?

I'd throw in some abs. Hanging leg raises are awesome for core, grip, shoulder mobility. They're a good workout ender too. If you can fatigue your abs before your forearms, dead hang til you can't.

Honestly, you're doing great. I remember when you first started with home workouts. It's easy to get caught up in optimization but it's all about feeling good

 

[Nader_uggghhh]

The Bulgarian Split Squat....

Was wearing a heart monitor for a different issue. In my dungeon getting after those. Heavy for me. Lots of intensity

I get a call later from the doc saying I almost died doing Bulgarians. The stress of the move put my heart in a rhythm that wasn't life sustaining. Luckily it was brief

Kids, be safe out there. Crazy enough the Bulgarian Split Squat almost killed me, but possibly saved my life.

Got my heart rate to 160 doing front squats last week. Can only imagine what it does with 10 reps per leg on Bulgarians

 

[Grattec]

I’ve been tracking my macros more closely and focusing on higher protein meals, but still felt like I wasn’t seeing much difference. A buddy suggested checking out sups at https://biaxol.co.uk/ and I figured I’d give it a shot. Been using one of their products for a few weeks now while sticking to my training, and I’m actually noticing better recovery and muscle definition than before.