2024 Workout Accountability Thread!

[hopedale]

Late Start, but on January 15th, I decided to get serious and challenged myself (and my wife) to 30 days of discipline.

-Weights Every Morning (Rest on Sunday)
-30 Min Cardio Every Afternoon
-Cold Plunge Everyday
-Pray together Everyday
-Read Everyday
-Journal Everyday
-No Alcolol
-No Sugar
-No Dairy
-No Processed Foods
-No Grain
-No Legumes
-No Gluten

Basically a Whole30 eating plan which only allows clean protein, vegetables, fruits, etc. The reason for that eating plan is just support for my wife, who's trying to figure out what is causing her stomach issues. I figure it won't hurt me to eat right either. Been eating a lot of Elk, deer, potatoes, eggs, veggies, chicken and fish. Been taking my lunch to work instead of hitting the local restaurants. Drinking only coffee (with date syrup for sweetner) and water. I'm trying to keep a calorie deficit of at least 500cal per day, but so far it's been closer to 1000cal per day. This week has been pretty easy besides the soreness and the cold plunge which is a mind****.

Today is day SIX and I'm looking forward to a rest day from the weights. I feel great, but sore as heck. I haven't had any of the withdrawal symptoms that some do, and that's surprising considering that I like whiskey and wine and sweet tea and sugar in my coffee and I thought I missed tortillas until my wife made some using cassava flour and olive oil....**** they're good.

I'm committed to the 30days, but I'm really trying to create good habits that I once had and let slip away.

Workouts are:

	Mon/Thur
Bench Press/Incline Bench Press	4	12
Cable Tricep Extensions	4	12
Shoulder Press	4	12
Wrist Curls	4	12
Cruches	4	12
	Tues/Fri
Squats/Sumo Squats	4	12
Calf Raises	4	12
Romanian Deadlifts	4	12
Reverse Lunges/Donkey Kicks	4	12
Leg Raises	4	12
	Wed/Sat
Curls	4	12
Lat Pulls	4	12
Seated Rows/Mower Cranks	4	12
Shrugs	4	12
Cruches	4	12

I like this.

[SabreKiller]

Wednesdays are going to be a little different for awhile. Cardio, abs, shoulders and made up for what I didn't get done yesterday. Not as much cardio done today as I would have liked to, but it's a start. Sticking with 20/15/12/10 reps until the end of the month.

Kettle bell lateral raise/hanging leg raise 4X15/Assault bike 1 minute at 30KPH 4X
Super squat/military press/ab crunch machine
Rear delt pec deck/hip abduction machine/ab roller
5 minutes on treadmill at 2.5 MPH on a 3* incline.

Chest and back tomorrow

[curtintex]

Good workout today, followed by a 5min/53deg ColdPlunge in the pouring rain.

[Pedernal]

Shoulders and back done earlier…

[SabreKiller]

I couldn't get it all done today. I like to get 4movements per body part, but I had to tap out at 3 movements. Progressive overload and my current rep range of 20/15/12/10 kicked my butt this week. Still counting macros and can't believe how difficult it is to get all my protein in. I've come within 3-10 grams the last couple of days, but dang! I'm having to eat 6 times a day and get at least 40 grams of protein each meal. Eating used to be fun, but now it's turned into work. LOL!

Chest and back today.

Bench press/lat pulldown
Decline bench press/low row wide neutral grip
DB fly/DB pullover

Arms and legs day tomorrow.

[jshouse]

I couldn't get it all done today. I like to get 4movements per body part, but I had to tap out at 3 movements. Progressive overload and my current rep range of 20/15/12/10 kicked my butt this week. Still counting macros and can't believe how difficult it is to get all my protein in. I've come within 3-10 grams the last couple of days, but dang! I'm having to eat 6 times a day and get at least 40 grams of protein each meal. Eating used to be fun, but now it's turned into work. LOL!

Chest and back today.

Bench press/lat pulldown
Decline bench press/low row wide neutral grip
DB fly/DB pullover

Arms and legs day tomorrow.

I agree, trying to get 180+ grams of protein a day is really tough, if not impossible without feeling you are stuffing yourself all day.

there aren't cheap but have you tried this?

https://www.vitaminshoppe.com/p/nature-best-isopure-isopure-rtd-zero-carb-apple-melon-12-drinks/np-1148?gad_source=1&gclid=Cj0KCQiAqsitBhDlARIsAGMR1RjKxF5eGHlA5zhm7L_jC3rKjhmRg8Suzw7oaxYiAifFKG9JkjD7Y2oaAvWXEALw_wcB

[Pedernal]

Legs and arms done earlier today…

[Hogmauler]

Good workout today, followed by a 5min/53deg ColdPlunge in the pouring rain.

What’s the purpose of the cold plunge brother?

[150class]

Headed in for Shoulders and core here shortly

[Michael]

I couldn't get it all done today. I like to get 4movements per body part, but I had to tap out at 3 movements. Progressive overload and my current rep range of 20/15/12/10 kicked my butt this week. Still counting macros and can't believe how difficult it is to get all my protein in. I've come within 3-10 grams the last couple of days, but dang! I'm having to eat 6 times a day and get at least 40 grams of protein each meal. Eating used to be fun, but now it's turned into work. LOL!

Chest and back today.

Bench press/lat pulldown
Decline bench press/low row wide neutral grip
DB fly/DB pullover

Arms and legs day tomorrow.

Getting adequate protein while still trying to maintain caloric balance or deficit is very difficult! I try to "ingest" (not always enjoy) protein 4-5 times during the day, but I'm still typically not at 1g/lb. target. I made a BIG batch of axis and whitetail jerky a couple of months ago, and I eat several ounces throughout the day. I may also "ingest" a can of sardines or smoked oysters for a snack.

HOWEVER, there was a large study completed in December 2023 that indicated test subjects that consumed 100g of protein in one meal (following one hour of heavy lifting) had a dose dependent increase in muscle protein synthesis than lower dose (25g or 0g) consumption AND that protein utilization also continued throughout the day.

In short, the study indicates that individuals (that lift) don't have to distribute protein intake throughout the day to achieve muscle protein synthesis, and likely benefit from dose dependent consumption of protein.

Links:

New Study Shows Effects of Eating 100g Protein in a SINGLE MEAL (youtube.com)

Is This Study the Death of Protein Timing? | Educational Video | Biolayne (youtube.com)

Cell Reports Study: The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans (cell.com)

[SabreKiller]

Getting adequate protein while still trying to maintain caloric balance or deficit is very difficult! I try to "ingest" (not always enjoy) protein 4-5 times during the day, but I'm still typically not at 1g/lb. target. I made a BIG batch of axis and whitetail jerky a couple of months ago, and I eat several ounces throughout the day. I may also "ingest" a can of sardines or smoked oysters for a snack.

HOWEVER, there was a large study completed in December 2023 that indicated test subjects that consumed 100g of protein in one meal (following one hour of heavy lifting) had a dose dependent increase in muscle protein synthesis than lower dose (25g or 0g) consumption AND that protein utilization also continued throughout the day.

In short, the study indicates that individuals (that lift) don't have to distribute protein intake throughout the day to achieve muscle protein synthesis, and likely benefit from dose dependent consumption of protein.

Links:

New Study Shows Effects of Eating 100g Protein in a SINGLE MEAL (youtube.com)

Is This Study the Death of Protein Timing? | Educational Video | Biolayne (youtube.com)

Cell Reports Study: The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans (cell.com)

Don't get me wrong, I like to EAT and eat a lot. But, 6 times a day is ridiculous. Thanks for the article. I'll take a look at it later. My macros are suppsed to be 244g of protein, 244 g of carbs and 54g of fat with total calorie intake of 2438. I was at 244 lbs bodyweight and have lost 6 lbs to 238. I'd like to stay somewhere between 230-235. I felt better, my back didn't hurt (as bad) and all my pants fit at that weight.

I've been supplementing with protein shakes during the day. 25g Muscle Milk, 42g Fairlife and I forgot what the other one is. I used to have a bunch of venison jerky until my freezer went out between Christmas and New Years. I lost at least 1.5 deer in that freezer. I'm hoping to get down to my son in laws MLD ranch he works on in about 2 weeks and refill my freezer.

[Michael]

What devices/wearables are y'all using to monitor your workouts, activity and recovery? What about apps for tracking nutrition?

I've been wearing a Garmin 7X Solar since mid-June. I've used MyFitnessPal on and off, but I don't use it consistently. I don't have the paid member version, so I can't track micronutrients. I came across an app called "Cronometer" and downloaded it today. It provides all the macro and micro data that I want in the free version, with easily viewable reports to monitor it daily. So far, it seems to have most of the barcode data that I've used, and searchable data for things like eggs, ground venison and jerky is available and seemingly pretty accurate.

[jshouse]

Pretty cool option for a cold plunge...a buddy of mine found a 7cuft (or so) freezer on Facebook for $100, he rhino lined the interior and it works like a champion. I have an old freezer that quit working, if I can figure out why I'm gonna try it out.

[curtintex]

What’s the purpose of the cold plunge brother?

https://breakthrough-pt.com/blog/top-6-benefits-of-cold-plunges/

[Hogmauler]

https://breakthrough-pt.com/blog/top...-cold-plunges/

Who woulda thought it? So have you noticed the benefits?