[2026] Workout and Nutrition Thread

Recently turned 50, 5'-10" and recently down from 232 to 211. Original goal was to get to 210 (I'm not built to be where BMI thinks I should be...which is probably one of the worst measures of health). But now my goal is 195. Haven't been under 200 since college.

I've lifted consistently since 2021 3-5 days per week. This was in my friend's garage "gym" which allowed us to do most of what we wanted to do...with some adjustments. In November, we, as a group, moved to LifeTime Fitness (and Work because we moved our office here). That's where I decided to step it up. At that time, I had just started Carnivore...which quickly moved to Keto because Carnivore was too difficult for me. I lost much of the weight I've lost during that period but have since let off of the Keto because I wanted to be able to have some pre-workout carbs and just want to enjoy a hamburger every once in a while. I'm lifting daily, added in some cardio, and now use the sauna and cold plunge daily. What else has changed is my eating habits. I'm a lot more conscious about what I eat now...which was never something I've done before, even though I've been on peptides for the better part of 3 years (I was closer to 260 when I started). I was one of the many that figured as long as I'm working out consistently, I can eat whatever I want. Clearly, that wasn't true. Another factor was the loss of my best friend back in May who was only 45 and died of what turned out to be heart failure. I worked out with him daily and we played soccer.

After having my yearly checkup/bloodwork done in Dec, there were some things I needed to deal with. I put my bloodwork results into chatGPT to see what supplements I might need to add. That really opened my eyes to where I have some deficiencies and have added some supplements. I also added creatine and MCT daily as I want to build more strength while continuing to lose more weight. I feel so much better with the weight loss and how I'm starting to look. Spending most of my day at a place like LifeTime can certainly give you some maybe unrealistic views...but I've definitely changed in how I approach this and where I want to be. My hope is to get to my goal weight and get off of or greatly reduce the peptides to just a maintenance dosage.

 

I actually got a head start on it back in December, I'm 5'10" and 200lbs at the time. Just the basics with cardio (bicycle in garage) and pushups (100) before work with a diet intended to lose weight and lower my blood pressure. So oatmeal for breakfast 4 times a week, maybe eggs or grits the other days. A good portion of baked fish throughout the week and other small portioned meats for variety with a ton of different vegetables. I've lost 15 lbs since December 1st but still have a long way to go to get to my goal of a 165 lbs in the next few months.

I also gave up beer until I can reach my final goal then we'll see after that.

If we all keep working hard and staying on the grind we'll get there!

 

WTF, you gave up beer!! Kudos man, that's awesome...........my biggest failure is food, I am single and it's so hard to cook for one, you end up spending 30 minutes to cook, 5 minutes to eat and 10 minutes to clean. Thinking seriously about a food program like Factor, but the dam subscriptions and auto ship turn me off. I am 5`8 150 so not looking to lose but just wanting to eat somewhat healthy and I hate anything that IS healthy I wish I liked fish, I can tolerate fried fish LOL and could live on burgers, pizza and tacos. I admire your ability to do it right, good luck brother

 

Thanks man! You’re only 150 so you already have a leg up on most of us!

 

Food prep for the week cuts out a ton of time. Grilled chicken, veggies, some non-processed carbs if you’re not on some sort of keto. My wife bakes me a week’s worth of little egg quiches in a cupcake pan for my breakfast, too.

If you’re picky or are a foodie, just stuff it into your hole and be done with it. Some Tony Chachere’s for flavor as needed.

 

I believe that's a must have for everyone. Gotta keep a container on deck at all times.

 

Anyone tried the TAI CHI Walking
(I been getting bombarded with these commercials on Youtube)

I guess this is it . ..

Rocket River

 

Sauna's are awesome, highly recommend signing up with a gym with a sauna.

 

I'm in year 4 of upper body intense weight lifting weekly doing this currently...occasional week off.

Program: Arms workout -> Chest/shoulders workout -> Arms workout -> Back workout

Frequency: Usually will do Arms workout and then do next workout (chest or back) after 2 or 3 days...then I'll keep repeating changing up little things along the way; 2 or 3 workouts per week...usually 2 hard ones with a lighter one...have delayed onset of soreness.

Lifting: 6 or 7 exercises per session...3 sets per lift...lift to 1 or 2 reps from failure on each set regardless of weight...ranges from 10 - 20 reps typically (albeit, I do go lighter and higher rep occassionally); incorporate pauses and slowness to enhance pump and effect

Using: Dumbbells and BowFlex

Supplements: None currently...not even protein shakes

Growth: Much slower at this stage; definition has filled in; rock solid; but, muscle growth bigger is not really my goal or would lift heavier with fewer reps

Progress: form is on another level; i'm addicted to the PUMP and the PAIN; the pain has transformed into a drug (much different from pain in the early days); i love lifting...which took me a long time to come to versus being a chore; dumbbells are the bomb in conjunction with gravity

 

cycling to me is more rewarding and easier to stick to, not like other routines. I keep a bike inside my car just in case I see a sight on my way worth exploring .I liked MTB but after a couple of painful crashes I realized I need to make peace with nature
something like this combined with respiratory infection and the ruptured rips will make life way harder


this trail on my to do list with my son in March

 

Taking Retatrutide- incredible(take small dosage 1.5 to 2mg a week.). You will have some hunger suppression. No sweet tooth cravings and little interest to drink/other habits.

40 min uphill walk with a 20lb vest(gives you zone 2 cardio) 5x a week. Try to grab 8-10k steps a day.

Lift 5x a week.

You will melt in 3-4 months.