14 months' work at the gym and the dinner table

[Horace]

Link to video

[89th]

Great pronunciation of "bullshit" at 22:01

[89th]

I casually listened to this while working, but what I took away was:

• protein: 1.5x (up to 3x if weight training) grams per kg of ideal body weight (so 185 pounds = 120g of protein at the 1.5 level if not working out)
• fish/omega 3
• veggies
• fluids

Prefer whole foods for protein (and veggies of course) as it helps long-term eating habits. Inherent calories that come with whole foods are ok.

Other carbs, fats, etc... not essential.

To keep muscle, low-volume high-intensity only 2-3x a week. Longer workouts and cardio, get worse results.

[89th]

Now I'm hungry.

[89th]

Oh this reminds me a bit too of that show Alone where contestants are dropped into a remote area of a forest and it's remarkable how fast they get lean and skinny when all they drink is water and all they eat is fish and maybe a rabbit or two.

[Mik]

I shocked myself today. I'm back to doing full body workouts, 90-110 minutes, 3 sets each machine at 80% of 1 rep max on most machines. Yesterday I moved 45,375 lbs. Damn. Never calculated it before.

Next week I think I will change to the first set being 90% of 1RM for 3-4 reps. Build more strength.

[89th]

Impressive!

[Mik]

It's like I lifted a whale. I think that's a bit deceptive, as this is all on the machines. It would be a LOT more taxing to do this volume with free weights and dumbbells.

[Doctor Phibes]

Or whales.

[Mik]

For you, maybe.

[kluurs]

Mik - impressive. I do almost all of that but break it out over multiple days. For the past decade or so, I've avoided a 1 rep max lift. Torso twists come as part of my Pilates workouts - but that and deadlifts I have to be careful with - dangerous for me given my back issues.

I did pick up a new piece of equipment - a pec fly machine. I've been using dumbbells for flys- but the machine provides tension over the full range of motion. Here's most of the equipment we have in our gym. Missing photos include a spin bike, preacher curl bench, and rower.