14 months' work at the gym and the dinner table
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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.
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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.
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Or whales.
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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.
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I have one of these bad boys in the basement.
Actually, despite it's simplicity, it's surprising what a difference it's made to my core. The first time I used it, I was in pain for about 5 days.
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Good recommendation. I'll probably get one once the basement is done. The guys have been working on it the past week and a half.
@kluurs: Yeah, I'm very careful and slow with the lower back and torso twist, anything that torques the spine. I do not do them to near failure, and I wince when I see people doing them too fast. Also I don't max out on shoulders. Seen too many friends need replacements.
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As Peter Attia says ‘all my shoulder work is below the shoulder’. At our age we need to be careful.
I was talking to my shoulder guy once and said ‘I read that something like 80% of men have torn rotator cuffs by their 80th birthday even if they never had an acute injury.’ He said ‘probably more like 100%’. He was exaggerating for effect but I get his point.
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I think the key there is to keep it strong but not make violent moves as in sports. Just like on the lower back machines I see people doing it really explosively and fast. Dumb. All these machines are designed for a relatively slow and controlled movement.
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I have a recent accomplishment to brag about.
I recently got my VO2 max into the ‘Above Average’ range on Apple Watch’s estimate. For a typical guy my age with my exercise habits it would be expected I suppose but Im a transplant patient with chronic hemolytic anemia (due to my other obscure genetic enzyme deficiency).
Given that VO2 max is a product of cardiac output and arterial oxygen content and the former is affected by transplant physiology and the latter is capped for me it’s something of a big deal.
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Gemeni amd Grok both told me that post lung transplant VO2 max is typically in the 40-60% of age adjusted expected value range, and that’s without the anemia. I’m now >100%.
The whole reason we call them illegal aliens is because they’re subject to our laws.
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Jon - that's really great. My VO2 has declined precipitously over the past 2 years. It's expected to decline slightly every year - but I've lost about 30% - still good - but not like it was.
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Jon - that's really great. My VO2 has declined precipitously over the past 2 years. It's expected to decline slightly every year - but I've lost about 30% - still good - but not like it was.
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Jon - that's really great. My VO2 has declined precipitously over the past 2 years. It's expected to decline slightly every year - but I've lost about 30% - still good - but not like it was.
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